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| Name | Weekly Healthy & High protein Meal Prep | 100G + protein per day! |
| Video Uploader | Video From fitfoodieselma |
| Upload Date | This Video Uploaded At 23-05-2024 15:58:47 |
| Video Discription | 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!😍 If you don’t want to miss any of my videos, be sure to subscribe to my channel! I’ll upload a new video every week!💛 https://youtube.com/channel/UCh-GXxkUCFItAvmkTlbnPTw Instagram: https://www.instagram.com/fitfoodieselma TikTok: https://vm.tiktok.com/ZMLs4yp7x/ My website: https://www.fitfoodieselma.com #mealprep #highprotein #healthyrecipes |
| Category | Howto & Style |
| Tags | Healthy meal prep | high protein meal prep | meal prep recipes | quick meal prep | easy meal prep | easy meal prep recipes | how to meal prep | high protein meals | gluten free meal prep | healthy breakfast meal prep | healthy meal prep lunch | healthy snack ideas | healthy dinner meal prep | 100 G protein per day | how to get 100g protein | salad jars | how to make salad jars | homemade hummus | gluten free meal ideas | easy weeknight meals | lunches for work |
