Скачать или смотреть Healthy & High Protein Meal Prep | 100g+ Protein/Day | Easy Meals: Cheesecake Oats, Sheet Pan Dinner

Healthy & High-Protein Meal Prep for the Week 🍽️😍
In this video, we’re prepping easy, healthy, and high-protein meals to help you hit your 100g+ protein per day goal! Whether you're looking for meal prep ideas for weight loss, muscle gain, or just staying on track with a balanced diet, this video has you covered with simple and delicious recipes.

We’re making:
Lemon cheesecake overnight oats (high-protein breakfast idea)
Egg bake sandwiches (easy meal prep lunch)
Chocolate coffee protein bites (no-bake healthy snack)
Gnocchi sheet pan dinner (one-pan high-protein dinner)
These meal prep recipes are gluten-free friendly, IBS-friendly, and perfect for busy weeks. Save time, eat better, and enjoy meals that are actually fun and satisfying to eat!

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Links to the jars and containers I use: https://www.amazon.com/shop/selmaheal...

00:00 Intro
00:17 Healthy Breakfast: Overnight Oats
02:20 Easy Lunch: Egg Bake Sandwiches
03:29 No Bake Protein Bites
04:27 Quick Sheet Pan Dinner
06:07 Outro

Breakfast:
Lemon Cheesecake Overnight Oats

For one serving:
1/2 cup gluten-free oats (120 ml)
1/2 cup (lactose-free) high-protein yogurt (120 ml)
1/2 cup milk (120 ml)
1 tablespoon chia seeds
1 tablespoon (lactose-free) low fat cream cheese
1 - 3 teaspoons maple syrup, to taste
1/2 teaspoon vanilla extract
1/4 - 1/2 teaspoon lemon zest

toppings:
1/4 cup vanilla high-protein (lactose-free) Greek yogurt (60 ml)
berries of choice

1. Mix all the ingredients together
2. Let set in the fridge for at least two hours or overnight
3. Add your favorite toppings and enjoy!


Lunch:
Egg Bake Sandwiches

Ingredients for 6 servings:
14 eggs
2 cups cottage cheese (400g)
Pinch of salt & pepper
chives, to taste
2 bell peppers/banana peppers, chopped
Handful of spinach, chopped
Handful of basil, chopped
3.5 oz. / 100g low fat shredded cheese

For serving:
bread of choice, I used oat bread that is 100% made of oats

1. Add the eggs, cottage cheese and spices into a blender and mix until smooth
2. Pour into a baking dish lined with parchment paper
3. Add the veggies on top and stir. Top with the shredded cheese
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 25-30 minutes
5. Let cool down and cut into pieces.
6. Store in an air-tight container in the fridge. Or you can also freeze these. They last in the fridge for 3-4 days, so if you are making a b bigger batch, I recommend freezing part of them!
7. In the morning microwave and enjoy

Chocolate Coffee Protein Bites
Ingredients for 6 servings:
1/2 cup unsweetened peanut butter (smooth or crunchy) (120 ml)
2 tablespoons maple syrup
2 scoops vegan chocolate protein powder (1/2 cup / 60g)
2 tablespoons unsweetened cacao powder
1 shot espresso (about 30 ml / 2 tablespoons), cooled
1 teaspoon vanilla extract
1/4 cup shredded coconut (60 ml)
Pinch of salt (optional

Optional topping:
shredded coconut

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

Dinner:
Gnocchi Sheet Pan Dinner

This makes 6 servings
for the chicken marinade:
3 tablespoons (garlic infused) olive oil
2 teaspoons paprika spice
2 teaspoons oregano
1 teaspoon salt
Pinch of pepper
Pinch of chili flakes
1.5 lb / 700g chicken breasts, cut into strips

1.6 lb/ 750g Gnocchi
1.3 lb/ 600 g cherry/grape tomatoes
1.1 lb/ 500 g broccoli
about 7 oz. / 200g pesto or more, to taste
4.2 oz. / 120 g feta

1. Mix all the ingredients for the chicken marinade together. Let the chicken marinate for about 15 minutes
2. Meanwhile wash the vegetables and cut the broccoli into smaller pieces
3. Divide the vegetables and gnocchi on to a baking pan lined with parchment paper. Add the pesto and toss. Add the chicken strips on top
4. Bake at 390 in Fahrenheit / 200 Celsius degrees (with the fan) for 10 minutes
5. Add the feta on top and roast for 5 more minutes (check that the chicken is fully cooked)
6. Store in an air-tight container in the fridge. Reheat in the microwave


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