Meal Prep 30 Healthy Meals in 1 Hour | 100G+ protein per day

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Let’s Meal Prep 30 Healthy Meals in 1 Hour😍 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! This time I did a challenge and tried to meal prep all the meals in 1 hour!

I’m meal prepping for three days. I’m prepping all the meals for both my boyfriend and I, so there are six servings in each meal☺️

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:
Raspberry overnight oats (about 31g protein per serving)

For six servings:
3 cups raspberries (7dl)
3 cups (gluten-free) oats (7 dl)
4 1/2 cups (lactose-free) low fat Greek yogurt (1 liter) (the yogurt I use contains 13g protein per 100g)
6 tablespoons chia seeds
2 tablespoons maple syrup/honey
3 cups milk of choice (7 dl)

For one serving:
1/2 cup raspberries, mashed (1,2 dl)
1/2 cup (gluten-free) oats (1,2 dl)
3/4 cup (lactose-free) low fat Greek yogurt (1,8 dl about 190g (the yogurt I use contains 13g protein per 100g)
1 tablespoon chia seeds
1 teaspoon maple syrup/honey
1/2 cup milk of choice (1,2 dl)

Toppings:
raspberries
blueberries

1. Mash the raspberries
2. Mix all the ingredients for the overnight oats together
3. Divide into jars or containers
4. Top with berries
5. Let set in the fridge


Lunch:
Italian Pasta Salad (about 32g protein per serving)

1.1 lb. / 500g lentil pasta
1.3 lb. / 600g cherry/grape tomatoes
1 cucumber
4.5 oz. / 120g mini mozzarellas
6 oz. / 170g prosciutto or meat of choice
3 oz. / 90g kalamata olives
3.5 oz. / 100g arugula
1 bunch basil

dressing:
1/3 cup olive oil (80 ml)
1/4 cup balsamic vinegar (60 ml)
juice of 1/2 lemon
2 tablespoons Dijon mustard
1 teaspoon dried basil
1 teaspoon dried oregano
pinch of salt & pepper

1. Mix the ingredients for the dressing together
2. Pour the dressing into the bottom of the jars
3. Add all the ingredients into the jars
4. Before serving just pour the ingredients from a jar into. A big bowl and toss


Snack:
Strawberry Cheesecake Dip (about 10g protein per serving)

2 cups (lactose-free) Greek yogurt (500g)
6 oz. (lactose-free) light cream cheese (180g)
2 tablespoons maple syrup/honey
2 teaspoons vanilla extract
1/2 teaspoon lemon zest

Strawberry sauce:
1 cup strawberries (2 1/2 dl / 170g)
1 teaspoon maple syrup/honey

For serving:
Strawberries

1. Mix Greek yogurt, cream cheese, sweetener, lemon zest and vanilla extract together
2. To make the strawberry swirl: Add the strawberries into a blender with the sweetener
3. Add strawberry sauce into the bowl and gently stir to create a swirl. Divide the cheesecake mixture into glass containers.
4. Store in the fridge. Serve with strawberries, for example


Dinner:
Sheet Pan Meal (about 32g protein per serving)

6 bell peppers
2 heads of broccoli
2 zucchinis
8 mushrooms
6 chicken breasts (about 800g)

Marinade:
1/3 cup olive oil (80 ml)
1 tablespoon dijon mustard
1 tablespoon paprika spice
1 tablespoon oregano
1 teaspoon salt
pinch of pepper

1. Mix all the ingredients together for the marinade
2. Place the chicken breasts into a bowl. Add half of the marinade and make sure all the chicken breasts are covered in the marinade
3. Meanwhile wash and chop all the vegetables
4. Place the vegetables on two baking pans lined with parchment paper. Drizzle the marinade on top and toss
5. Add the chicken breasts to the pans
6. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes. Check that the chicken is fully cooked


Dessert:
Mango Popsicles

(This makes 8 small popsicles, or 6 regular sized)

1 1/4 cup mango puree (3dl)

1. Pour the puree into popsicle molds
2. Let set in the freezer for 3 hours
3. Store in an air tight container in the freezer


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

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