Click my trainwell, (formerly CoPilot) link: go.trainwell.net/fitfoodieselma to get 14 days FREE with your own expert personal trainer!😍 #sponsored
Healthy & High-protein Meal Prep with Easy Recipes😍💪🏻 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 three servings of the breakfast and six servings of everything else☺️
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💪🏻
BREAKFAST:
Pancakes (30-36g protein per serving)
This makes about 3 servings:
6 eggs
2 1/4 cup low-fat Greek yogurt (5 1/2 dl / 560g)
1-2 tablespoons maple syrup or brown sugar
1 tablespoon vanilla extract
1 1/2 cups all purpose gluten-free flour mix (or wheat flour if not coeliac/intolerant/IBS sufferer) (3 1/2 dl)
1 tablespoon baking powder
1. Mix the wet ingredients together
2. Add the dry ingredients and stir until combined
3. Cook on a non stick skillet for a few minutes on each side
4. Store in air-tight containers in the fridge. Reheat in the microwave. Serve with berries, for example
LUNCH:
Creamy Chicken Salad (32g protein per serving)
This makes about six servings:
28 oz. / 800g chicken breasts, shredded
6 carrots, shredded
1 1/2 cucumbers
3 cups red grapes (450g)
Greens mix
4 green onions, green parts chopped
Dressing:
3/4 cup Greek yogurt (180 ml / 190g)
3 tablespoons light mayo
2 tablespoons dijon mustard
pinch of salt & pepper
pinch of chili flakes
1. Mix all the ingredients together for the dressing
2. Divide the dressing into six jars
3. Add the shredded chicken, green onions, cucumbers, grapes, carrots and greens mix
4. Store in the fridge
5. Pour all the ingredients from a jar into a big bowl and stir to combine
SNACK:
Smoked Salmon Tortilla Roll Ups (11g of protein per serving)
Ingredients for six servings:
6 tortillas (I used oat tortillas)
10.5 oz. / 300g cold smoked salmon
6 tablespoons low fat cream cheese (I used chives flavored)
kale, to taste
1. Top the tortillas with the cream cheese, salmon and kale. Roll it tightly. Cut into pieces, store in an air-tight container in the fridge
2. The tortillas can get a bit soggy after a day, so if you have time I recommend prepping these in the mornings since they are ready in just a few minutes
DINNER:
Cheesy Roasted Red Pepper Pasta (28g protein per serving)
Ingredients for 6 servings:
17.5 oz. / 500 g lentil/chickpea pasta
For the sauce:
1 1/2 cups low fat cottage cheese (300g)
12 oz. / 350g roasted red peppers, drained
1/3 cup shredded parmesan (about 40g)
4 green onions, green parts chopped
handful of fresh basil
1 teaspoon oregano
1 teaspoon paprika spice
1 teaspoon chili flakes
pinch of salt & pepper
1/2 cup milk of choice (120 ml)
1. Cook the pasta
2. Meanwhile add all the ingredients for the sauce into a blender and mix until creamy
3. Mix the sauce with the pasta
4. Store in an air-tight container in the fridge
DESSERT:
Raspberry Frozen Yogurt Pops (2 grams protein per serving)
Ingredients for 6 servings:
1 cup raspberries (130g)
1 cup (lactose-free) full-fat Greek yogurt (240 ml / 250g)
1-2 tablespoons maple syrup or honey
1. Mix all the ingredients together
2. Spoon into popsicle molds
3. Let set in the freezer for about 4 hours. Remove the pops from the molds
4. Store in an air-tight container in the freezer
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!💛 / @fitfoodieselma
Instagram: / fitfoodieselma
TikTok: vm.tiktok.com/ZMLs4yp7x/
My website: www.fitfoodieselma.com
#mealprep #highprotein