Healthy & High protein Meal Prep | 100G+ protein per day

Healthy & High-protein Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 100G + protein per day! All the recipes are gluten-free, easy to make and so delicious!

I’m meal prepping for three days this time. I meal prep dinner for both my boyfriend and I, and then breakfast, lunch & snack just for myself☺️ To make six servings of each meal, you can just multiply the amounts

For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 https://www.fitfoodieselma.com/downloads/healthy-eats-that-taste-like-treats/

Just a reminder that we are all different and need different amounts of food💚 It’s recommended to eat between 0.8 – 2 grams of protein per kilogram of body weight, depending how active your lifestyle is☺️ I’m currently trying to build muscle, so aiming for 80-100g of protein💪🏻

BREAKFAST:
Egg Muffins (about 30g protein per serving)

This makes 3 servings:
6 eggs
pinch of salt
pinch of pepper
1 cup (lactose-free) low fat cottage cheese (200g)
9 slices of deli turkey
1 small bell pepper cut into pieces
handful of spinach, chopped
Pinch of chili flakes

1. Add the eggs, cottage cheese, salt and pepper into a blender and mix until smooth.
2. Lightly grease a muffin pan
3. Place turkey slices into the muffin pan cavities, they will form cups
4. Divide the egg mixture into each cup
5. Sprinkle some chill flakes on top, add the veggies and herbs
6. Bake at 180 Celsius degrees (350 in Fahrenheit) for about 15 minutes

LUNCH:
Warm Quinoa Halloumi Salad (about 18g protein per serving)

This makes about 3 servings:
1 cup uncooked quinoa (240ml / about 200g)
3.5 oz. / 100g (lactose-free) halloumi
7 oz. / 200g chickpeas
2 red bell peppers
1 broccoli

Dressing:
Handful of parsley, finely chopped
juice of 1 lemon
3 tablespoons (garlic infused) olive oil
Pinch of salt & pepper
pinch of chili flakes

1. Wash and chop the vegetables
2. Rinse the quinoa
3. Cook the quinoa according to its packaging
4. Meanwhile cook the veggies with a little bit of olive oil
5. Cut the halloumi into slices. Then fry the halloumi slices with a little bit of olive oil on both sides until golden brown
6. Mix all the ingredients for the dressing together
7. Then add all the ingredients into a big bowl and stir to combine

SNACK:
Blueberry Jam Yogurt Parfaits (about 28g protein per serving)

Blueberry Chia Jam (this makes extra):
7 oz. / 200 g frozen (wild) blueberries
1/2 cup water (120 ml)
3 tablespoons chia seeds
1 tablespoon maple syrup

1. Put all the ingredients into a small pot and stir. Let simmer for about 5 minutes, stirring occasionally
2. Put into a jar and let set in the fridge for a couple of hours.
3. Store in the fridge.

Granola (this makes extra):
2 cups gluten-free oats or buckwheat flakes (480 ml)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup
1 teaspoon vanilla extract
1/2 teaspoon ground cardamom

1. Mix all the ingredients together.
2. Spread the mixture on a baking pan lined with parchment paper.
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20-25 minutes

For one serving of the parfaits add:
3/4 – 1 cup of nonfat / low fat (lactose-free) Greek yogurt (180 – 240 ml / about 200 – 250g), I use a Greek yogurt that has 13g protein per 100g
+ the blueberry chia jam, to taste
+ the granola, to taste

DINNER:
Greek-Style Sheet Pan Dinner (about 44g protein per serving)

This makes about 6 servings

Chicken & veggie marinade:
juice of 1 1/2 lemons
1/2 cup (garlic infused) olive oil (120 ml)
1 tablespoon oregano
1 teaspoon salt
pinch of pepper
2 teaspoons dijon mustard
pinch of chili flakes

2 red bell peppers
2 yellow bell peppers
2 zucchinis
2.2 lb. / 1 kg cherry tomatoes
6 chicken breasts (about 800g)
1 cup kalamata olives (240 ml / about 150g)
7 oz. / 200 g (lactose-free) feta

For serving:
optional: fresh parsley

1. Mix all the ingredients for the marinade together. Place the chicken breasts into a bowl and pour 1/2 of the marinade on top. Let the chicken marinate in the fridge for about 1 hour
2. Chop all the vegetables. Place them on two baking pans lined with parchment paper (add the olives and feta later!). Add the rest of the marinade on top of the veggies and stir
3. Bake the vegetables at 200 Celsius degrees / 390 in Fahrenheit for about 10 minutes. Add the olives, feta and chicken breasts on top and bake for 15-20 minutes. Check that the chicken is fully cooked
4. Serve with fresh parsley. You could also make a yogurt dressing or add a store bought one

What kind of recipes do you want to see next? Let me know your ideas in the comments!😍

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#mealprep #highprotein #healthyrecipes

Let’s meal PR healthy breakfast lunch snack and dinner that will get you 100 g of protein per day but first let’s go to the grocery store to get some Ingredients first I’m me prepping egg muffins for breakfast I’m adding six eggs into a blender and pinch of salt and pepper I’m also adding some low cottage cheese for extra protein I don’t really like the texture of cottage cheese but in this it works very well because it’s Blended so

It just gives the egg muffins a Cheesy flavor then I lightly greased a muffin pan and I take turkey slices and place them into the muffin pan pan cavities to form cups then I divide the egg mixture into each cup I sprinkle some chili flakes on top you could also add herbs

Of choice lastly I add some chopped spinach and bell peppers I bake the muffins at 180 c° 350 in Fahrenheit for about 15 minutes or until the egg whites are just set this recipe makes about nine egg muffins and one serving is three muffins and the one serving

Contains about 30 g of protein for lunch I’m making a warm quinoa halumi salad it’s freezing cold here in Finland so I prefer making warm salads at this time of the year first I chopped some Veggies then I cook one cup of of quinoa and meanwhile I cooked the vegetables with a little bit of olive oil then I fry halumi slices with a little bit of olive oil on both sides until golden brown if you have never tried halumi it’s a soft Sal te and firm

Cheese that works very well in salads for example then I mix all the ingredients for the dressing Together and lastly I just add all the ingredients into a big bowl and stir to Combine I reheat this before serving either on a pan or in the microwave one serving contains about 18 g of protein for a snack I’m making blueberry Cham yogurt parfet I’m making a healthy blueberry Chia Cham that is super easy to make I put all the ingredients into a

Small pot and stir and then I just let it simmer for about 5 Minutes then I pour the cham into a container and let it set in the fridge for a couple of hours then I’m also making a granola for the parfit you could of course use a storb granola as well I like to make it from scratch just because it’s super

Quick to make and a lot cheaper to make at home I just mix together oats coconut oil maple syrup vanilla extract and some ground cardamom then I spread the mixture on a baking pan lined with parchment paper I bake the granola at 180 c° 350 in fah for about 20

Minutes after the granola has cooled down I build the Paras first I add about 3/4 cup which is about 200 g of non-fat Greek yogurt the yogurt I use has 13 g of protein per 100 G so 200 g of the yogurt already has 26 g of protein

Then I add the Ry blueberry Chia Cham and lastly I add the granola I recommend adding the granola just before serving so that it stays scrunchy I added it to all of the JS just for the video a ready parfait contains about 28 g of protein for dinner I’m making a Greek

Style sheep pen dinner first I mix all the ingredients for the marinade together then I put six chicken breasts into a bowl and I pour half of the marinade on top and I make sure that they’re all covered in the marinade then I let them marinate in the fridge for about 1

Hour then I chop all the vegetables I’m using four bell peppers and two zucchinis then I plac the veggies on two baking pans lined with parchment paper and then I add rest of the marinade on top of off the vegetables and stir I bake the vegetables at 200 celsi

De 390 in fahr for about 10 minutes then I add theen breasts on top and also some calamada olives and feta then I bake for 15 to 20 minutes more this meal is so easy to make and it’s super tasty and it contains over 40 g of protein for serving those were all

The meals I me bre today the written recipes are in the description box let me know down in the comments what kind of meal bre recipes you would like to see next hope you tried the recipes enjoy