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

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

I’m meal prepping all the meals for both Aaron and I and I’m meal prepping for three days☺️

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💪🏻

00:00 Intro
00:13
00:41 Breakfast
02:22 Lunch
05:08 Snack
06:32 Dinner
08:10 Dessert

BREAKFAST:
Blueberry Lemon Blended Overnight Oats

For three servings you need:
1 1/2 cups oats (360 ml)
1 1/2 cups (wild) blueberries, I used frozen ones (360 ml / about 480g)
3 tablespoons chia seeds
1 1/2 cups milk of choice (360 ml)
1 1/2 cups low-fat Greek yogurt (360 ml / about 375g)
2 tablespoons maple syrup/honey (or more to taste)
1 tablespoon vanilla extract
1 teaspoon lemon zest
optional: 3 servings of collagen powder

Topping:
berries of choice

1. Put all the ingredients into a blender and mix until smooth
2. Pour into jars or containers. Add berries on top
3. Let set in the fridge for at least two hours or overnight

LUNCH:
Pasta Salad Jars

Dressing for one serving:
1 tablespoon garlic infused olive oil
2 tablespoons lemon juice
1 tablespoon chopped parsley
1 teaspoon oregano
1 teaspoon dijon mustard
pinch of salt

For one serving you need:
2 oz. / 55g chickpea pasta
1/2 cup canned lentils (120 ml / about 100g)
1/4 cucumber
1/2 bell pepper
1.4 oz. / 50g cherry/grape tomatoes
optional: 1 oz. / 30g crumbled feta
arugula

1. Mix all the ingredients together for the dressing
2. Pour the dressing into the bottom of a jar
3. Add the lentils, tomatoes, cooked pasta, (feta), cucumber, bell pepper and arugula

SNACK:
Snack Boxes:
hard boiled eggs
veggies
crackers (add just before serving)
& hummus

Roasted Red Pepper Hummus
This makes about 6 servings:
2 cans of chickpeas (about 500g)
9 oz. / 250g roasted red peppers (drained)
juice of 1 lemon
6 tablespoons tahini
3 tablespoons garlic infused olive oil
2 teaspoons ground cumin
1 teaspoon salt

1. Add all the ingredients for the hummus into a blender or food processor and blend until creamy
2. Build the snack boxes

DINNER:
Salmon with Sweet Potato and Asparagus

Salmon Marinade:
zest & juice of 1 lemon
3 tablespoons fresh parsley, chopped
2 tablespoons dried or fresh rosemary
1 tablespoon garlic infused olive oil
2 tablespoons dijon mustard
pinch of salt & pepper
+ 21 oz. / 600g salmon filets

Asparagus
Sweet potatoes
Olive oil
Pinch of salt

Yogurt sauce:
1 cup (lactose-free) Greek yogurt (240 ml / 250g)
3 tablespoons lemon juice
3 tablespoons chopped herbs of choice
pinch of chili flakes
pinch of salt & pepper

1. Mix all the ingredients together for the salmon marinade. Top the salmon filets with the mixture.
2. Cut the sweet potatoes into cubes
3. Cut the ends off the asparagus
4. Spread the veggies onto a baking pan lined with parchment paper. Drizzle olive oil on top. Add a pinch of salt and toss
5. Bake the veggies and salmon in the oven at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes or until flaky and cooked through. Bake the veggies for extra 15 minutes
6. Serve with a yogurt sauce, for example

Dessert
Banana Pops

This makes 6 servings:
3 bananas cut in half
6 tablespoons unsweetened peanut butter (I use pb that is 100% made of peanuts)
100 g dark chocolate, melted (I use 80% dark chocolate)

1. Insert a popsicle stick into the bottom of each banana half and place on a plate lined with parchment paper. Freeze for about an hour
2. Dip the bananas in peanut butter (you can also just spread the peanut butter onto the bananas with a knife). Freeze for a couple of hours, or until peanut butter has set
3. Dip them in melted dark chocolate
4. Store in an air-tight container in the freezer, let them defrost for a while before serving

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

it’s meal prep day again and today we’re going to meal prep healthy breakfast lunch snack dinner and dessert that will get you 100 g of protein per day but first we’re going to go to the grocery store to get some ingredients [Music] [Music] for breakfast I’m making Blended blueberry overnight boats if you aren’t the biggest fan of the texture of overnight oats you have to try out this recipe this recipe is super simple just add all the ingredients into a blender oats wild blueberries I used frozen ones then I’m adding some ches seeds Milk lowfat Creek yogurt which is a great source of protein then I add some maple syrup or you could also use honey for some sweetness and vanilla extract and lemon CEST for some flavor [Music] lastly if you like you can add some collagen powder for extra protein then I just pour the mixture into glass JS I add some berries on top I’m in six servings of all the meals this time since Aaron is working from home this week I’m making six servings of these oats too but I could only fit the ingredients for three servings into the blender at once so making another batch after this then I just let the oats set in the fridge super easy and so yummy for lunch I’m making pasta salad chars first I make the dressing I add some garlic infused olive oil if you have wondered why I don’t use onion or garlic in my recipes it’s because I have IBS irritable bowel syndrome and those ingredients besides gluten give me the worst symptoms however garlic infused olive oil works for IBS sufferers so if you have ideas like me I recommend trying it out super easy way to add some flavor to the meals if those ingredients don’t cause you g issues you can of course add onion and garlic to my recipes then I add some lemon juice Dijon mustard chopped parsley oregano and a pinch of salt and pepper then I divide the dressing into glass jars [Music] next I add some lentils which are high in fiber in [Music] protein then I add some graped [Music] tomatoes and chickpea pasta I also bought feda for these salad chars but I forgot to add that to the chars so add some feta if you [Music] like next I’m adding [Music] cucumber bell pepper [Music] and lastly some [Music] arugula then I store these jars in the fridge before serving I just pour all the ingredients from HR into a bowl and mix everything together salad jars are the best way to prep salads because the dressing is in the bottom so the veggies won’t get soggy you asked for more Savory snacks so I’m making roasted red pepper hummus snack boxes homemade hummus is actually very easy to make it takes less than 5 minutes I just add chickpeas into a blender then I add some roasted red peppers I used canned on to save time but you could roast the peppers yourself too then I add garlic infused olive oil tahini lemon juice ground cumin and salt and then I just blend everything [Music] together just look at that color so pretty then and I build the snack boxes I add baby carrots cucumbers grape tomatoes and [Music] crackers then I add lots of the hummus and two boiled [Music] eggs so tasty protein packed snack boxes for dinner I’m making salmon with roasted vegetables I made a lemon herb marinade for the salmon of lemon juice lemon test Dijon mustard chopped parsley and rosemary olive oil salt and pepper I spread that on top of the salmon then Aaron chopped some sweet potatoes for us so I’m spreading half of them on this baking pan I add a drizzle of olive oil and a pinch of salt and [Music] toss then on another baking pan I have some asparagus and I’m adding the rest of the sweet potatoes again I add some olive oil and salt and toss [Music] [Music] I baked the veggies and salmon in the oven at 200 c° 390 in fahr salmon for about 12 to 15 minutes until flaky and cooked through and the veggies for about 30 minutes I serve them with a yogurt [Music] sauce such a tasty dinner idea for spring for dessert I’m making banana Pops I cut Three Bananas in half and then I insert a popsicle stick into the bottom of each banana half and place them on a plate lined with parchment paper I freeze them for about an hour then I dip the bananas in unsweetened peanut butter you can also just spread the peanut butter onto the bananas with a knife you need about 1 tbspoon of peanut butter per banana half then I freeze them for about a couple of hours until peanut butter has set lastly I dip them in melted dark chocolate I’m using 80% dark chocolate but you could use any chocolate you like I store them in an airtight container in the freezer and let them defrost for about 10 minutes before serving such an easy and yummy dessert and here are all the ready meals those were all the meals I meal prep today and as always the reading recipes are in the description box let me know in the comments what kind of recipes you want to see next I hope you tried the recipes enjoy