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Easy, 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 for three days this time. I meal prep lunch, dinner and dessert for both my boyfriend and I, and then breakfast and snack just for myself☺️
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodieselma.com/downlo...
BREAKFAST
Strawberry Chia Pudding Parfaits
I used nonfat Greek yogurt in this which contains 13g protein per 100g. You could also use quark, skyr or protein yogurt!☺️
For one serving you need:
For the chia pudding:
2 tablespoons chia seeds
1/2 cup milk of choice, I used almond milk (120 ml)
1/2 - 1 teaspoon maple syrup
optional: 1/2 teaspoon vanilla extract
For the strawberry yogurt layer:
3/4 cup (lactose-free) nonfat / low fat Greek yogurt (180 ml / about 200g)
1/2 cup strawberries, I used thawed frozen ones (120 ml / 80g)
Toppings:
gluten-free granola (recipe below)
1. Mix together all the ingredients for the chia pudding in a jar
2. When the mixture is well combined, let it sit for 5 minutes and then mix again to get rid of any lumps. Let set in the fridge for at least 2 hours
3. Once the chia pudding is ready to serve, make the yogurt layer and spoon on top of the chia pudding. Add the toppings and enjoy!
Recipe for the granola (this makes extra)
2 cups (gluten-free) oats or buckwheat flakes (480 ml)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup
2 teaspoons vanilla extract
2 teaspoons cinnamon
1. Mix all the ingredients together.
2. Spread the mixture on a baking pan lined with parchment paper.
3. Bake at 180 Celsius degrees (350 in Fahrenheit) for 20-25 minutes
LUNCH:
Noodle Soup Jar
For one serving you need:
1 tablespoon (gluten-free) soy sauce
1 teaspoon garlic infused olive oil
1 teaspoon sesame oil
1 teaspoon vegetable bouillon (I used powder)
pinch of chili powder
3.5 oz. / 100g shredded chicken breast
1 small shredded carrot
1/2 bell pepper, diced
spinach, to taste
rice vermicelli noodles, to taste
1. First add the soy sauce, oils, bouillon and chili powder to the bottom of the jar
2. Then add the shredded chicken, carrots, bell pepper, rice noodles and spinach
3. Cover with a lid and store in the fridge
4. Bring the jar to room temperature ten minutes before adding the hot water
5. Add hot water and stir. Let sit for 5-10 minutes, until the noodles are cooked
SNACK:
Snack boxes
For one serving you need:
2 boiled eggs
handful of nuts of choice
cherry tomatoes
mini carrots
green grapes
DINNER:
Warm Quinoa Feta Salad
This makes about 6 servings
For the roasted vegetables:
3 bell peppers
2 zucchinis
1 broccoli
2 tablespoons olive oil
Pinch of salt
For the roasted chickpeas:
14 oz. / 400g chickpeas
1 tablespoon (garlic infused) olive oil
2 tablespoons paprika spice
1 teaspoon salt
Pinch of chill powder
For the salad:
2 cups uncooked quinoa (480ml / about 400g)
7 oz. / 200g (lactose-free) feta
Dressing:
Handful of parsley, chopped
juice of 1 lemon
2 teaspoons of dijon mustard
4 tablespoons (garlic infused) olive oil
Pinch of salt & pepper
1. Wash and chop the vegetables
2. Spread the veggies onto a baking pan lined with parchment paper
3. Drizzle about 1 tablespoon of olive oil on top and stir. Add a pinch of salt
4. In a bowl mix the rinsed chickpeas, olive oil and spices together
5. Spread the chickpeas onto a baking pan lined with parchment paper
6. Bake the veggies and chickpeas at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
7. Rinse the quinoa and cook it according to its packaging
8. Mix all the ingredients for the dressing together (or use a store-bought dressing)
9. Then add all the ingredients into a container and stir to combine
DESSERT:
Chocolate Peanut Butter Oat Cups
This makes about 6 servings:
For the oat peanut butter layer:
1 cup (gluten-free) oats (240 ml)
1/3 cup unsweetened peanut butter (80 ml)
3 tablespoons maple syrup
For the chocolate layer:
2.5 oz. / 70g 80% dark chocolate
1 teaspoon coconut oil
1.Mix the oats, peanut butter and maple syrup together
2.Melt the chocolate in the microwave with the oil
3.Divide the mixture into 6 muffin liners and press firmly
4.Top with the melted dark chocolate. Let set in the freezer for 1 h
5.Store in the fridge
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