Healthy & High protein meal Prep | Pancakes, One Pot Gnocchi, Brownie Bars…

Healthy & High-protein Meal Prep | 100 g+ protein/day😋 I’m making easy, fun and delicious meals!😋 I’m making blueberry sheet pan pancakes, pasta salad, brownie protein bars and one pot gnocchi😍

More easy & healthy recipes in my Ebooks: https://www.fitfoodieselma.com/e-books 🥰 Thank you so much to everyone who has already bought the books, it means the world to me and makes it possible for me to keep creating these recipe videos❤️

BREAKFAST
Blueberry Pie Sheet Pan Pancakes

For six servings:
12 eggs
3 cups (lactose-free) high-protein Greek yogurt (750 g)
2 – 4 tablespoons maple syrup, to taste
1 3/4 cup oat flour (420 ml)
2 tablespoons psyllium husk powder
2 tablespoons baking powder
3 teaspoons ground cardamom
3 cups fresh or frozen (wild) blueberries (480 g)

1. Mix the wet ingredients together
2. Add the dry ingredients and stir until smooth
3. Fold in the blueberries
4. Pour into a deep baking pan lined with parchment paper
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 45-55 minutes

LUNCH
Easy Pasta Salad

for six servings:

For the chicken marinade:
2 tablespoons (garlic infused) olive oil
1 tablespoon dijon mustard
2 teaspoons oregano
(If you don’t have IBS, add 1 teaspoon garlic powder)
1 teaspoon salt
Pinch of pepper
Pinch of chili flakes
+ 6 chicken breasts

for the dressing:
1/2 cup Greek yogurt (120 ml / 125 g)
2 tablespoons dijon mustard
juice of 1 1/2 lemons
3 teaspoons honey
pinch of salt

12 oz. / 350 g wholegrain pasta
5 oz. / 150 g arugula
3 bell peppers, diced
6 tablespoons sun-dried tomatoes
6 tablespoons Kalamata olives, sliced
1 bunch of fresh basil
3 green onions, chopped

1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for about 15-30 minutes
2. Cook for about 4-5 minutes per side wit the lid on
3. Meanwhile cook the pasta according to its packaging
4. Cut the cooked chicken into strips
5. While the pasta & chicken are cooling down mix all the ingredients together for the dressing
6. When the chicken and pasta have cooled down assemble the pasta salad into jars/containers
7. Divide the dressing into 6 big glass jars. Add the chicken, sun dried tomatoes, olives, pasta, bell peppers, arugula and basil
8. Store in the fridge
9. Before serving, pour into a bowl and toss

SNACK
Brownie Protein Bars

ingredients for 6 servings:
3/4 cup chocolate protein powder (180 ml / 90 g / 3 scoops)
3/4 cup almond flour (180 ml)
1/4 cup unsweetened cacao powder (60 ml)
3 – 5 tablespoons maple syrup, to taste
3 tablespoons unsweetened peanut butter
1 – 3 tablespoons milk of choice

toppings:
3 pieces 80% dark chocolate
2 teaspoons coconut oil
Crushed hazelnuts
Flaky sea salt

1. Mix all the ingredients together for the bars
2. Press the mixture into a container lined with parchment paper
3. Top with melted dark chocolate, crushed hazelnuts and flaky sea salt
4. Let set in the freezer for 1 hour
5. Cut into bars and enjoy
6. Store in an air tight container in the fridge or freezer

DINNER
One Pot Shrimp Gnocchi

Ingredients for 4 servings:
2 tablespoons (garlic infused) olive oil
(if you don’t have IBS, add 4 grated garlic cloves)
1.1 lb. / 500 g cherry tomatoes
6 green onions chopped (or 1 regular onion if you don’t have IBS)
2 chilis, chopped or 1 teaspoon chili flakes
1 bunch of fresh basil
6 tablespoons diced sun-dried tomatoes
6 tablespoons tomato paste
1 1/2 cups vegetable stock, hot (360 ml)
2 cups spinach (about 60 g)
4 tablespoons parmesan
1.1 lb. / 500 g gnocchi
14 oz. / 400g shrimp

1. Heat the olive oil in a pan. Add the cherry tomatoes, green onions (/onion) and chopped chillies. Cover with lid and let cook for a few minutes until the tomatoes soften
2. Smash the tomatoes with a spatula
3. Add the basil, sun-dried tomatoes, tomato paste, vegetable stock and spinach and stir. Bring to boil
4. Add the gnocchi and shrimp and stir. If the cooking time in the gnocchi packaging is more than 3 minutes, add the shrimp only after the gnocchi is cooked, so you don’t overcook them. Cover with a lid and let simmer for 2-3 minutes until the gnocchi is cooked
5. Lastly fold in the parmesan until it melts. Add salt if needed.