WHAT I EAT IN A WEEK😍 In this video I share 15+ Healthy & Easy Recipes. I also share my typical high-protein meal prep in the beginning of the video. I meal prepped on Sunday and then I ate those meals from Monday till Wednesday. All the written meal prep recipes are below😁
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodieselma.com/downlo...
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 per day💪🏻
00:00 Intro
00:11 Overnight Oats Meal Prep
01:28 Caesar Salad Jars
03:09 Hummus Snack Boxes
04:05 Greek-style Meatballs
05:17 Tuesday Breakfast
05:46 Tuesday Lunch
06:01 Mango Slushie
06:40 Tuesday Snack
06:45 Tuesday Dinner
06:52 Wednesday Breakfast
07:15 Wednesday Lunch
07:27 Wednesday Snack
07:32 Wednesday Dinner
07:39 Healthy Jam Chocolate Bites
08:09 Strawberry Mango Smoothie
09:05 Mini Lunch Meal Prep
09:57 Caprese-style Salad
10:24 Healthy Chocolate Nice Cream
10:45 Pesto Pasta
11:36 Chocolate Strawberry Pops
12:01 Friday Breakfast
12:31 Lunch Salad
13:11 Berry Protein Smoothie
13:33 Pizza
14:01 Friday Dessert
14:10 Chocolate Banana Pancakes
15:31 Post-workout Snack
15:42 Saturday Lunch
16:24 Healthier Chicken Nuggets
17:13 Saturday Dessert
17:19 Berry Banana Smoothie
17:43 Crunchy Chicken Wraps
18:11 Yogurt Bowl
18:24 Viral Salmon Rice Bowl
BREAKFAST:
Peanut Butter & Jam Overnight Oats
Ingredients for 3 servings:
1 1/2 cups (gluten-free) oats (360 ml)
1 1/2 cups (lactose-free) low fat Greek yogurt (360 ml / about 375g)
3 tablespoons unsweetened peanut butter (I use a pb that is 100% made of peanuts)
1 tablespoon maple syrup or honey
1 1/2 cups milk of choice (360 ml)
For the strawberry chia jam:
1 1/2 cups / thawed frozen strawberries (360 ml / about 250g)
2 tablespoons chia seeds
1 teaspoon maple syrup or honey
1. First make the chia jam. Mash the berries. Add the chia seeds and maple syrup and stir. Let set in the fridge for 30 minutes
2. Meanwhile mix all the ingredients together for the overnight oats. Let set in the fridge for 30 minutes
3. Then add a layer of the overnight oats into jars or glasses, then a layer of the jam. Then repeat the layers. Store in the fridge
LUNCH:
Caesar Salad Jars
For four servings you need:
4 chicken breasts
4 eggs
Lettuce mix
Kale
Parmesan flakes
Chicken marinade:
juice of 1 lemon
3 tablespoons (garlic infused) olive oil
1 teaspoon dijon mustard
1/2 - 1 teaspoon salt
1/2 teaspoon pepper
1/4-1/2 teaspoon chili flakes
1. Mix all the ingredients for the marinade together
2. Let the chicken marinate in the fridge for about 1 hour
3. Then bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes. All ovens are different, so check that the chicken is fully cooked and bake longer if needed
Caesar Dressing Recipe (this makes extra):
2 egg yolks
4 small anchovies
4 tablespoons lemon juice
2 teaspoons dijon mustard
pinch of salt
pinch of black pepper
1/4 cup olive oil (60 ml)
4 tablespoons grated parmesan
1/2 cup Greek yogurt (120 ml)
1. Mix all the ingredients together in a blender
2. Store in an air-tight container/jar in the fridge
SNACK:
High-protein Hummus & Veggies
High-protein hummus (this makes about 4 servings):
1 can chickpeas (about 250g)
1 cup (lactose-free) cottage cheese (about 200g)
juice of 1 lemon
3 tablespoons tahini
1 tablespoon garlic infused olive oil
1 teaspoon ground cumin
1/2 teaspoon salt
Vegetables
Baby carrots
Cherry/grape tomatoes
Cucumber
1. Add all the ingredients into a blender and mix until creamy
2. Build the snack boxes
DINNER:
Greek-style Meatballs, Rice and Veggies
1.7 lb. / 800 g lean ground beef or ground chicken
1 bunch of parsley, chopped
1 bunch chives, chopped
120g feta
4 tablespoons oregano
1 - 1 1/2 teaspoon salt
pinch of pepper
2 eggs
Greek yogurt sauce:
1 cup (lactose-free) Greek yogurt (240 ml / 250g)
3 tablespoons chopped chives
1 - 2 tablespoons oregano
1 tablespoon dried basil
1 tablespoon lemon juice
pinch of salt & pepper
1. Mix all the ingredients for the meatballs together. Roll into balls
2. Bake at 200 celsius degrees / 390 in Fahrenheit for 12-15 minutes, or until fully cooked
3. Mix all the ingredients together for the yogurt sauce
4. Serve the meatballs with rice, Greek-style salad and the sauce
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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#healthyrecipes #highprotein #mealprep