Weekly Healthy & High protein Meal Prep | Quick & Easy Recipes
Weekly Healthy & High-protein Meal Prep😍 In this video I meal prep healthy breakfast, lunch, snack and dinner. All of these are quick & easy recipes!☺️
More recipes in my Ebook which has 100 healthy & easy recipes❤️ https://www.fitfoodieselma.com/ebook/
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
00:24 Overnight Oats
01:57 Salad Jars
04:18 Granola Bars
05:40 Chicken Wraps
BREAKFAST
Blueberry Pie Overnight Oats
Ingredients for one serving:
1/2 cup oats (120 ml)
1 tablespoon chia seeds
3/4 cup (lactose-free) low fat Greek yogurt (180 ml / 190g)
1/4 cup milk of choice (60 ml)
1/4 cup blueberries, I used thawed frozen wild blueberries (60 ml / about 40g)
1-2 teaspoons maple syrup/honey
1/2 teaspoon cinnamon
1/4 teaspoon ground cardamom
Toppings:
fresh berries
1. Mix together all the ingredients in a bowl or a jar
2. Top with the berries
3. Let set in the fridge for at least 2 hours
4. Store in the fridge
LUNCH:
Greek-style salad jars
Ingredients for six servings:
1 cup uncooked quinoa (2 1/2 dl)
3 cups chickpeas (7 dl / 480g)
3 bell peppers, diced
1 1/2 cucumbers, diced
14 oz. / 400g cherry tomatoes, halved
6.5 oz. / 185g (lactose-free) feta
kalamata olives, to taste
For the dressing:
juice of 1 lemon
4 tablespoons (garlic infused) olive oil
2 teaspoons dijon mustard
2 teaspoons oregano
pinch of salt & pepper
1. Cook the quinoa according to its packaging
2. Mix the ingredients for the dressing together
3. Divide the dressing into six big jars
4. Then add the chickpeas, quinoa, tomatoes, cucumbers, feta, olives and bell peppers
5. Store in the fridge
SNACK
Ferrero Rocher Inspired No Bake Granola Bars
Ingredients for six servings:
1/2 - 2/3 cup gluten-free oats or buckwheat flakes (120 - 160 ml)
1/4 cup crushed hazelnuts (60 ml)
3 tablespoons unsweetened cacao powder
1/2 cup hazelnut butter (120 ml) (or any other nut butter, I used a hazelnut butter that is 100% made of hazelnuts)
3 tablespoons maple syrup or other liquid sweetener (or more to taste)
topping:
2 pieces of dark chocolate, melted (I used 80% dark chocolate)
Crushed hazelnuts
1. Mix all the ingredients together
2. Line a baking dish or glass container with parchment paper and press the mixture firmly into the dish
3. Let set in the fridge for two hours
4. Cut into bars. Drizzle melted dark chocolate on top, if you like
DINNER
Mexican Chicken Wraps
Ingredients for six servings:
1.5 lb. / 700g chicken, cut into pieces
3 bell peppers, chopped
2 cans black beans (about 450g)
1 can corn (about 300g)
1 bunch of chives, chopped
Optional: 1 jalapeño, chopped
Chicken marinade:
3 tablespoons garlic infused olive oil
2 teaspoons paprika spice
2 teaspoons oregano
1 teaspoon ground cumin
1/2 - 1 teaspoon salt
Pinch of pepper
Pinch of chili flakes
1. Mix the ingredients together for the chicken marinade. Let the chicken marinate for 15-30 minutes
2. Cook the chicken
3. Add the bell peppers, black beans, corn, chicken, (jalapeño) and chives and toss. Store in the fridge
4. Reheat on a pan or in the microwave. Serve with tortillas, lettuce and low fat sour cream (and salsa)
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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