Quick, Healthy & High protein Meal Prep | 100G+ protein per day!

Описание: Quick, Healthy & High-protein Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack and dinner 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 snack and dinner for both my boyfriend and I, and then breakfast and lunch just for myself☺️ To make six servings of each meal, you can just multiply the amounts.

For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 https://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
Overnight Oats (about 30g protein per serving)

For one serving:

Chocolate Flavor:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) nonfat/low-fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 tablespoon unsweetened cacao powder
1 - 2 teaspoons maple syrup or honey

Strawberry Flavor:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) nonfat/low-fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 teaspoon maple syrup or honey
1/3 cup mashed strawberries (about 100g)*

*If you are on the elimination phase of the low-FODMAP diet, be sure to use less than 65g strawberries☺️

Banana Flavor:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) nonfat/low fat Greek yogurt (120 ml / 125g)
1/2 cup milk of choice (120 ml)
1 teaspoon maple syrup or honey
1/2 mashed banana
1/2 teaspoon cinnamon

topping for all the flavors:
A few tablespoons of nonfat/low-fat Greek yogurt

1. Mix all the ingredients together
2. Top with the Greek yogurt
3. Let set in the fridge for at least two hours or overnight


LUNCH
Lunch Boxes (about 25g protein per serving)

High protein hummus
This makes about 4 servings:
1 can chickpeas (about 250g)
1 cup (lactose-free) low fat cottage cheese (about 200g)
juice of 1 lemon
3 tablespoons tahini
2 tablespoons garlic infused olive oil
1 teaspoon ground cumin
1/2 teaspoon salt

For three servings of the lunch boxes:
6 eggs
14 oz. / 400g cherry/grape tomatoes
2.5.oz. / 75g kalamata olives
3.5. oz. / 100g (lactose-free) feta
bread of choice

1. Boil the eggs
2. Rinse the chickpeas
3. Add all the ingredients into a blender and mix until smooth
4. Add all the hummus into a container, with the boiled eggs, tomatoes, olives and feta. Serve with bread of choice


SNACK
Chocolate Coconut Protein Bites (about 12g protein per serving)

This makes about 6 servings:
3/4 cup vegan chocolate protein powder (180 ml / about 90g / 3 scoops)
1/2 cup (gluten-free) oat flour (120 ml)
2 tablespoons unsweetened cacao powder
1/4 - 1/3 cup milk of choice (60-80 ml)
2 tablespoons maple syrup or honey
2 tablespoons melted coconut oil

Topping:
1/2 cup shredded coconut (120 ml)

1. Mix all the ingredients together
2. Roll into balls
3. Roll the balls in shredded coconut
4. Store in an air-tight container in the fridge


DINNER
Shredded Chicken Tortilla Pizzas (about 45g protein per serving)

This makes about six servings:
6 (gluten-free) tortillas

For the shredded chicken:
1.75 lb. / 800g chicken breasts
Low sodium chicken stock
pinch of salt & pepper

Toppings:
pesto, to taste
3 bell peppers, chopped
6 oz. / 170g (lactose-free) low fat shredded cheese

after baking:
arugula

1. Spread the pesto onto the tortillas
2. Add the rest of the toppings
3. Bake at 225 Celsius degrees / 435 in Fahrenheit) for about 10 minutes



What kind of recipes do you want to see next? Let me know your ideas in the comments!😍

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