Healthy & High protein Meal Prep with Easy Recipes | Back to School / Work Recipes
In this video I meal prep healthy & high-protein breakfast, lunch, snack, and dinner! During summer I haven’t meal prepped that much, so I’m very excited to get back into my meal prep routine! Many of you are also going back to school/work, so I hope this video is helpful! All the recipes are gluten-free, easy to make and so delicious!
I’m meal prepping for three days. I’m prepping all the meals for both my boyfriend and I, so there’s six servings in each meal☺️
For more recipes check out my recipe 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💪🏻
BREAKFAST:
Blended Chocolate Overnight Oats
For one serving:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1 tablespoon unsweetened cacao powder
1/2 cup milk of choice (120 ml)
1/2 cup (lactose-free) low fat Greek yogurt (120 ml)
1/2 - 1 tablespoon maple syrup / honey
Toppings:
berries of choice
1. Put all the ingredients into a blender and mix until smooth
2. Pour into jar(s) and top with berries
3. Let set in the fridge for at least two hours or overnight
LUNCH:
Pesto Pasta Salad
This recipe makes about 6 servings
Dressing:
1/2 cup Greek yogurt (120 ml / 125g)
6 tablespoons pesto
2 green onions, chopped
1.1 lb. / 500g lentil/chickpea pasta
1.3 lb. / 600g cherry tomatoes
3.5 oz. / 100g arugula
7 oz. / 200g mini mozzarellas
1. Cook the lentil/chickpea pasta according to its packaging
2. Mix the pesto, Greek yogurt and green onions together
3. Divide the dressing into six big jars
4. Add the cooled down pasta, mozzarellas, cherry tomatoes and lastly arugula
5. Store in the fridge
6. Before serving just mix all the ingredients together
SNACK:
Peanut Butter Protein Balls
This makes about 12 bites and two bites is one serving:
1/2 cup unsweetened peanut butter, I use a pb that is 100% made of peanuts (120 ml)
2 tablespoons maple syrup or honey
1/4 cup (gluten-free) oat flour (60 ml)
3/4 cup vegan peanut butter flavored protein powder (180 ml / about 90g / 3 scoops)
1/4-1/2 cup milk of choice (60-120 ml)
1. Mix all the ingredients together, I recommend adding less milk first and then adding more if needed. If you don’t have protein powder, you can replace it with oat flour use 1/2 /120 ml cup oat flour and leave out the milk
2. Store in an air-tight container in the fridge
DINNER:
Easy Korean Beef Bowls
Ingredients for six servings:
1.3 lb. / 600g lean ground beef
(add 3 minced garlic gloves if you don’t have IBS)
5 green onions, chopped
1/3 cup (gluten-free) low sodium soy sauce (80 ml)
2 tablespoons honey / maple syrup
3 teaspoons sesame oil
1/4 teaspoon ground ginger
pinch of pepper
pinch of chili flakes
cooked rice
steamed broccoli
1. Steam the broccoli. (I don’t have a steamer, so I used a pan, I add water to the bottom of the pan, bring it to boil and add the broccoli to the pan. I cover it with a lid and let cook on medium heat for about 8 minutes)
2. Meanwhile cook the rice
3. Cook the ground beef
4. In a small bowl/container mix together soy sauce, honey, sesame oil, ginger, chili flakes and pepper. Pour into the pan with the ground beef and let simmer for about 2 minutes
5. Divide the beef, rice and broccoli into containers, top with green onions and store in the fridge
6. Reheat in the microwave or on a pan. Serve with shredded carrots and cucumbers, for example!
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
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