Quick, 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 snack and dinner for both my boyfriend and I, and then breakfast and lunch 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
Overnight Oats (about 30g protein per serving)
For one serving:
Chocolate Flavor:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) nonfat/low-fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 tablespoon unsweetened cacao powder
1 – 2 teaspoons maple syrup or honey
Strawberry Flavor:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) nonfat/low-fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 teaspoon maple syrup or honey
1/3 cup mashed strawberries (about 100g)*
*If you are on the elimination phase of the low-FODMAP diet, be sure to use less than 65g strawberries☺️
Banana Flavor:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) nonfat/low fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 teaspoon maple syrup or honey
1/2 mashed banana
1/2 teaspoon cinnamon
topping for all the flavors:
A few tablespoons of nonfat/low-fat Greek yogurt
1. Mix all the ingredients together
2. Top with the Greek yogurt
3. Let set in the fridge for at least two hours or overnight
LUNCH
Lunch Boxes (about 25g protein per serving)
High protein hummus
This makes about 4 servings:
1 can chickpeas (about 250g)
1 cup (lactose-free) low fat cottage cheese (about 200g)
juice of 1 lemon
3 tablespoons tahini
2 tablespoons garlic infused olive oil
1 teaspoon ground cumin
1/2 teaspoon salt
For three servings of the lunch boxes:
6 eggs
14 oz. / 400g cherry/grape tomatoes
2.5.oz. / 75g kalamata olives
3.5. oz. / 100g (lactose-free) feta
bread of choice
1. Boil the eggs
2. Rinse the chickpeas
3. Add all the ingredients into a blender and mix until smooth
4. Add all the hummus into a container, with the boiled eggs, tomatoes, olives and feta. Serve with bread of choice
SNACK
Chocolate Coconut Protein Bites (about 12g protein per serving)
This makes about 6 servings:
3/4 cup vegan chocolate protein powder (180 ml / about 90g / 3 scoops)
1/2 cup (gluten-free) oat flour (120 ml)
2 tablespoons unsweetened cacao powder
1/4 – 1/3 cup milk of choice (60-80 ml)
2 tablespoons maple syrup or honey
2 tablespoons melted coconut oil
Topping:
1/2 cup shredded coconut (120 ml)
1. Mix all the ingredients together
2. Roll into balls
3. Roll the balls in shredded coconut
4. Store in an air-tight container in the fridge
DINNER
Shredded Chicken Tortilla Pizzas (about 45g protein per serving)
This makes about six servings:
6 (gluten-free) tortillas
For the shredded chicken:
1.75 lb. / 800g chicken breasts
Low sodium chicken stock
pinch of salt & pepper
Toppings:
pesto, to taste
3 bell peppers, chopped
6 oz. / 170g (lactose-free) low fat shredded cheese
after baking:
arugula
1. Spread the pesto onto the tortillas
2. Add the rest of the toppings
3. Bake at 225 Celsius degrees / 435 in Fahrenheit) for about 10 minutes
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
45 Comments
Doesn't greek yogurt usually have 3-4 grams protein per 100g?
Hi i am from pakistan my 8 years old daughter have celiac and diabetes.can i try ur recipes for my daughter daily breakfast lunch and dinner.is all ur recipes gluten free
I love everything about this! Can someone describe what humus tastes like to me though, I’m nervous about that, but I’m always willing to try something new 😊
How long do overnight oats last in the fridge? I've only ever done one portion at a time to eat the following morning. Thank you
I love watching your videos.
I just need to start doing your recipes
ENSHOYYY
Super healthy and the meals are beautifully presented 😊 Thank you for sharing.
Hey thanks for your reply in your previous vedio in which I gave an list of ingredients remember? As for any specific recipe I am 13 yr old so I am amining to eat healthy and tasty dishes so I don't know much so Could you please upload some full meal recipe on your own please ❤❤❤😊😊 love from India
I love your videous,it l's really inspire me❤❤
Watching your lovely video as per usual and suddenly : Greek yogurt, feta and kalamata olives ❤❤❤ Big hug from Athens, Greece!
What are those jars called exactly that hold your overnight oats, they look easier to eat out of than Mason jars
Thanks for the video! I've tried tortillas. It was easy to make, and pretty fast, actually!) And it turned out really tasty, I liked it so much! I guess I'll make them again in a while. I think I should try the other recipes too!)) I also like that you're concentrating on high-protein meals, it's really useful
Everything looks awesome, Selma!
Definitely trying that cottage cheese hummus!! I'm always confused by tahini though…most recipes don't call for too much, is it necessary? Is it more for flavour or texture? Sooo hungry now!! 😊❤😊❤
Can you share where you get all your food containers from? They are fabulous!! Thank you 🙏🏼
I’m so grateful to have found your channel ☺️ I struggle with eating healthy consistently, mainly b/c I run out of ideas that aren’t super time consuming to prepare. Thank you for all of these quick & delicious recipes!❤️
How do you calculate and track your protein intake?
I don’t understand what healthy means? Isn’t that relatively different for everyone? Are these dishes keto healthy, low calorie healthy, vegan healthy, paleo healthy? Or are they just recipes??
All of this looks great-you’ve inspired me ❤
Wow❤❤
Terbaik ❤
Thanks a lot for sharing this great informative video. You are a very special, very talented, very beautiful, wonderful God-given woman and your talents are outstanding and your all skills are amazing. I wish you lots of success and happiness in all areas of your life, you are the best of the best may God bless you with the best, be blessed 😊 be happy 🙂
If u lost sexuality won't be the same would u. Not coming over
The chocolate coconut balls were easy to make…but definitely just taste like a ball of protein powder. Which is fine but it's not a chocolate bar lol
Great meals you could add a couple of cloves of garlic to the homous
Remove the corn, not good for sugar levels. Add in dark greens. Make sure the oats are organic to avoid Phosphorus.
New subscriber and IBS sufferer and I’ve come across your beautiful channel and calming voice! Love! ❤❤
The hummus is a slam dunk!
Thank you for the wonderful videos and ideas!❤❤❤
Where’s the jars from
I love your channel, just found you and I am Binge waching
Swear one of these days when I have the time and the mental capacity I'm gonna go through all of your recipes and meal prep for the week and try every single 1
There is no need for low fat. Fats are essentials to protect the brain and myelin.
you. didn't cook oat flour?
Spectacular! So delighted to have found your channel. I love your receipies and the simple presentation you offer us. Thank yoiu so much for all these delicious options. More please!! 💛
I made all of these and each was awesome thank you!!!
Could you please provide a link for the jars you use for overnight oats/chia seeds etc?
I use organic almond milk and blitz in some dates and pour over the oats and chia seeds 👌🏽
What kind of wraps do you use? All the ones in my local grocery store are high FODMAP ☹️.
I tried overnight oatmeal. Excellent except for the amount of cocoa used…way too much for me.
The cup is 120ml ?
1/2 cup is 120ml ?
Bb. 😂. ❤.
🎉. 😂. ❤
😂. ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ ❤
for some reason you look like lana Del for me
You have changed the way I think about planning my meals for the better thank you so much🙏🏻