Healthy amp High protein Meal Prep 100G protein per day

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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 just for myself this week since Aaron is on a worktrip, I’m meal prepping for three days☺️ • 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: • Cheesy Breakfast Muffins • This makes about 3 servings: • 6 eggs • 1 cup cottage cheese (200g) • 1/4 cup milk of choice (60 ml) • 1 cup (gluten-free) oat flour (240 ml) • 2 teaspoons baking powder • pinch of salt • 2 cups spinach, chopped • 1 bell pepper, chopped • 2 green onions, the green parts sliced • handful of fresh basil, chopped • 2.8 oz. / 80g low fat shredded cheese • 1. Mix together eggs, cottage cheese and milk • 2. Then add the flour, baking powder and salt and stir to combine • 3. Then fold in the chopped vegetables and half of the cheese • 4. Divide the batter into 12 greased muffin cavities. Top them with the rest of the cheese • 5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 20 minutes • 6. Store in an air-tight container in the fridge • 7. Reheat in the microwave in the morning • LUNCH: • Pesto Pasta with Roasted Veggies • This makes about 3 servings • 10.5 oz. / 300 g lentil/chickpea pasta • 17 oz. / 500g cherry/grape tomatoes • 17 oz. / 500g asparagus • 1 zucchini • 1 tablespoon (garlic infused) olive oil • pinch of salt • pesto, to taste • 1. Chop the vegetables • 2. Spread the veggies onto a baking pan lined with parchment paper. Drizzle olive oil on top. Add a pinch of salt and stir • 3. Roast at 200 Celsius degrees / 390 in Fahrenheit for about 30 minutes • 4. Meanwhile cook the pasta • 5. Mix the ready pasta, vegetables and pesto together and enjoy! • SNACK: • Mango Chia Pudding Parfaits • For one serving you need: • For the chia pudding: • 2 tablespoons chia seeds • 1/2 cup (lactose-free) low fat Greek yogurt (120 ml / 125 g) • 1 teaspoon maple syrup or honey • 1/2 teaspoon vanilla extract • 1/4 cup milk of choice (60 ml) • 1/3 cup mango puree (80 ml) • Toppings: • homemade granola (recipe below) • 1. Mix together all the ingredients for the chia pudding in a container. Let set in the fridge for 1 hour • 2. Once the chia pudding has set, layer the chia pudding and mango puree into a jar or bowl. Add the granola on top and enjoy! • Easy Granola: • 2 cups gluten-free oats or buckwheat flakes (480 ml) • 1/4 cup melted coconut oil (60 ml) • 3 tablespoons maple syrup/honey • 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 (mixing in between) • • DINNER: • Curry Chicken, Rice Roasted Vegetables • For the chicken marinade: • 1/3 cup (lactose-free) Greek yogurt (80 ml / 85g) • 1 lime • 2 teaspoons curry powder • pinch chili powder • 1/2 teaspoon salt • 1 tablespoon (garlic infused) olive oil • 3 chicken breasts (about 130g each) • Roasted vegetables: • 1 head of broccoli • 4 carrots • 3 bell peppers • Yogurt sauce: • 3/4 cup (lactose-free) Greek yogurt (180 ml / 185g) • 1 tablespoon lemon juice • 2 teaspoons dried herbs of choice • pinch of chili flakes • pinch of salt pepper • 1. Mix all the ingredients together for the marinade. Add the chicken breasts into the bowl and make sure they are all fully covered in the marinade. Let marinate in the fridge for 1 hour • 2. Meanwhile chop the vegetables. Spread the veggies onto a baking pan lined with parchment paper. Drizzle olive oil on top. Add a pinch of salt and stir. Add the chicken breasts onto the pan • 3. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes • 4. Serve the chicken and veggies with rice for example and the yogurt sauce • • 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: https://vm.tiktok.com/ZMLs4yp7x/ • My website: https://www.fitfoodieselma.com • • #mealprep #healthyrecipes #highprotein

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