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

Easy, Healthy & High-protein Meal Prep😍 In this video we are going to prep easy, healthy & high-protein meals! We are prepping breakfast, lunch, snack and dinner that will get you 100G+ protein per day! We are making mango coconut overnight oats, feta & sun-dried tomato pasta salad, high-protein chocolate peanut butter yogurt barks and healthier lemon basil risotto with chicken!

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00:00 Intro
00:16 Mango Coconut Overnight Oats
01:34 Pasta Salad
02:39 Chocolate Yogurt Bark
03:55 Lemon & Basil Risotto
06:11 Outro

BREAKFAST
Mango Coconut Overnight Oats

For one serving:
1/2 cup oats (120 ml)
1 tablespoon chia seeds
3/4 cup high-protein Greek yogurt (180 ml / 190 g)
1/4 cup coconut milk (60 ml)
1/4 cup mango puree (60 ml)

For topping:
Diced mango
Shredded coconut or coconut flakes

1. Add all the ingredients into jars or containers and stir. Add the toppings
2. Let set in the fridge for at least 2 hours or overnight

LUNCH
Sun-dried tomato & feta pasta salad

This makes about 6 servings

For the dressing:
Juice of 1 lemon
4 tablespoons olive oil
6 tablespoons balsamic vinegar
6 teaspoons Dijon mustard
pinch salt & pepper
(If you don’t have IBS, add 1 garlic clove, minced)

1.1 lb. / 500 g lentil pasta (or chickpea/edamame pasta)
6 oz. / 170 g feta cheese, crumbled (about 30g per serving)
3.5 oz. / 100 g sun-dried tomatoes, chopped (drain excess oil if packed in oil)
3 red bell peppers, diced
(If you don’t have IBS, add 1/2 red onion, thinly sliced)
6 big handfuls of arugula (about 150 g)
optional: 1 bunch of fresh basil

1. Cook the pasta according to package instructions
2. Mix all the ingredients together for the dressing
3. Divide the dressing into six glass jars
4. Add the cooked pasta, chicken, sun-dried tomatoes, feta, bell peppers, arugula and basil
5. Store in the fridge
6. Before serving, pour into a bowl and toss

SNACK
Chocolate peanut butter yogurt bark

This recipe makes 2 barks and 6 servings:
2 cups (lactose-free) full fat Greek yogurt (480 ml / 500g)
2 scoops chocolate protein powder (1/2 cup / 120 ml / 60 g)
3 tablespoons unsweetened peanut butter (I use a smooth pb that is 100% made of peanuts)
2 tablespoons unsweetened cacao powder
2-4 teaspoons maple syrup / honey

Toppings:
3 tablespoons unsweetened peanut butter
6 pieces of 80% dark chocolate, melted

1. Mix all the ingredients together
2. Spread the mixture on two cutting boards lined with parchment paper
3. Drizzle the peanut butter and dark chocolate on top. Make swirls with a cocktail stick (be quick because the chocolate sets fast)
4. Freeze for at least two hours
5. Cut into pieces. Store in an air tight container in the freezer
6. Let it sit in room temperature for about 10-15 minutes before serving.

DINNER
Basil & lemon Risotto + chicken

This makes about 6 servings

for the chicken marinade:
3 tablespoons (garlic infused) olive oil
3 teaspoons paprika spice
2 teaspoons dried basil
1 teaspoon salt
pinch of pepper
pinch of chili flakes
6 chicken breasts

for six servings:
2 tablespoons (garlic infused) olive oil
6 green onions, chopped (if you don’t have IBS, replace with one finely diced onion)
2 cups risotto rice (4.8 dl)
5 1/3 cups chicken stock (1.3 l)
Juice of 2 – 3 lemons, to taste
pepper
3 cups tightly packed spinach (150 g)
2 bunches of fresh basil
3/4 cup grated parmesan (60 g)

1. Mix all the ingredients together for the chicken marinade and let the chicken marinate for 15 minutes
2. Heat olive oil in large pan. Add the green onions/onion and sauté for a few minutes. Add arborio rice and stir constantly for 1–2 minutes until the rice looks slightly translucent around the edges but still white in the center.
3. Add hot chicken stock. Stir, cover and bring to a boil
4. Once boiling, reduce heat and let simmer for 15-20 minutes over medium heat until the rice starts to absorb the liquid. Stir occasionally
5. Meanwhile cook the chicken breasts on another pan
6. After rice has absorbed the liquid, add lemon juice, basil, and spinach and stir. Let simmer until rice has absorbed all liquid. Lastly add parmesan and stir until creamy

#mealprep #healthyrecipes #highprotein

It’s meal prep day again. Today we’re going to prep healthy breakfast, lunch, snack, slashdesert, and dinner that will get you 100 grams of protein per day. We’re going to start by prepping breakfast. We’re going to make mango, coconut overnight oats. Overnight oats are one of my favorite breakfasts to prep because it takes less than 5 minutes to make them. Just add all the ingredients into these glass jars. oats, chia seeds, [Music] high protein Greek yogurt. The yogurt I use contains 13 g of protein per 100 g. [Music] Next, I add some coconut milk. If you aren’t the biggest fan of coconut, you can use regular milk instead of coconut milk. For that mango flavor, I add mango puree. I used a storebought one that contains 100% mango, but you could also make it yourself just by blending mangoes. Then I just stir well to make sure there are no chia seed clips. For topping, I add diced mango and shredded coconut. Then I just store these in the fridge. They last in the fridge up to 4 days. [Music] These overnight oats are creamy and refreshing. Such an easy and yummy breakfast. For lunch, I’m prepping feta sundried tomato pasta salad. First, I mix all the ingredients together for the dressing and divide it into glass jars. The point of salad jars is that since the dressing is at the bottom of the jars, the vegetables on top won’t get soggy. Next, I add lentil pasta. I like to use lentil pasta because it’s higher in protein and fiber than regular pasta. Next, I add diced sundried tomatoes, which add lots of flavor to this pasta salad. Then, I add crumbled feta. Crumbled go cheese would work well, too. Next, I add chopped bell peppers. And lastly, a big handful of arugula. You can also add fresh basil if you like. [Music] You store these in the fridge. Before serving, I just pour all the ingredients into a bowl and toss. For a snack slash dessert, I’m making chocolate peanut butter yogurt barks. This is such a fun snack idea for summer. I mix together full fat Greek yogurt, chocolate protein powder, which is totally optional, cacao powder for that chocolatey flavor, unsweetened peanut butter, which prevents the barks from getting icy, and a little bit of maple syrup for sweetness. [Music] I spread the mixture on two cutting boards lined with parchment paper. [Music] I drizzle peanut butter and melted 80% dark chocolate on top and make swirls with a cocktail stick. You need to be very quick because the chocolate sets fast. [Music] I freeze the barks for at least 2 hours and then I cut them into pieces and store in airtight containers in the freezer. I let it sit in room temperature for about 10 to 15 minutes before serving. For dinner, I’m prepping healthier lemon basil ratoto with chicken. First, I make a marinade for the chicken. I mix together olive oil, paprika spice, oregano, salt, pepper, and chili flakes. [Music] I let the chicken marinate for about 15 minutes. Then I heat some olive oil in a large pan. Next, I add chopped green onions and sauté for a few minutes. If you don’t have IBS, you can replace them with one diced onion. Next, I add risoto rice and stir constantly for 1 to 2 minutes until the rice looks slightly translucent around the edges, but still white in the center. Next, I add hot chicken stock, stir, bring to boil, and cover with the lid. I let it simmer for 15 to 20 minutes over medium heat until the rice starts to absorb the liquid and stir occasionally. Meanwhile, I cook the chicken breasts on another pan, about 4 minutes per side. [Music] After the rice has absorbed the liquid, I add lots of fresh basil, lemon juice, and spinach and stir until rice has absorbed all the liquid. Lastly, I add grated parmesan and stir until creamy. [Music] This risoto is so creamy and delicious. Such a perfect dinner. These were all the meals I meal prep this week. I’ll add the written recipes to the description box. If you’re looking for more easy, healthy meal prep recipes, check out my meal prep ebook, which has 80 high protein recipes with nutritional info. I’ll add the link down below. Let me know in the comments what kind of meals you would want to see next. I hope you dread the recipes. Ino.