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Healthy & High-protein Meal Prep in 1 Hour😍 In this video we are going to prep easy, healthy & high-protein meals! We are prepping breakfast, lunch, snack and dinner that will get you 100G+ protein per day! We are making yogurt parfaits, summery salad jars, high-protein chocolate hummus and one pot pasta bolognese!

Get my Meal Prep Ebook and get 80 easy high-protein & healthy recipes with nutritional info: https://www.fitfoodieselma.com/e-books 🥰 Thank you so much to everyone who has already bought the book, it means the world to me and makes it possible for me to keep creating these recipe videos❤️

Link to the jars & containers: https://www.amazon.com/shop/selmaheal...

BREAKFAST
Yogurt Parfaits (about 23 - 28 G protein per serving)

for the yogurt mixture:
4 1/2 cups high-protein Greek yogurt (1080 g)
6 tablespoons unsweetened peanut butter
1 - 3 tablespoons maple syrup

toppings:
berries of choice
homemade granola

Recipe for the granola:
2 cups gluten-free oats or buckwheat flakes (480 ml)
1/2 cup chopped nuts of choice (120 ml)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup or sweetener of choice
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)

LUNCH
Peach Chicken Salad Jars (about 35 - 38 G protein per serving)

chicken marinade for 6 servings:
4 tablespoons olive oil
2 teaspoons paprika spice
2 teaspoons oregano
1 teaspoon salt
pinch of pepper
pinch of chili flakes
1.76 lb / 800 g raw chicken breasts (on average chicken loses 20-25% weight during cooking)

dressing per serving:
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon dijon mustard
pinch of salt

per jar add:
3.5 oz. / 100 g chicken
1 heaped tablespoon crumbled feta
1/4 cucumber, diced
1 small peach, sliced
1 cup / 25 g arugula
handful fresh basil
1 tablespoon pine nuts


SNACK
Chocolate Hummus (about 17g protein per serving)

for six servings of the hummus:
1 1/2 cups chickpeas (about 250 g)
1 1/2 cups (lactose-free) high-protein cottage cheese (300 g)
5 tablespoons unsweetened cacao powder
3 tablespoons tahini
1/4 cup milk of choice (60 ml)
1/2 cup chocolate protein powder (60 g)
4 - 6 tablespoons maple syrup
1 teaspoon vanilla extract
pinch of salt

for serving:
berries & fruit

1. Add all the ingredients into a blender or food processor and mix until creamy
2. Store in containers in the fridge.


DINNER
One Pot Bolognese (about 32 G protein per serving)

This makes about 6 servings:
1 big zucchini
1.3 lb / 600 g lean ground beef
8 chopped green onions (add onion and garlic to this if you don’t have IBS, and cook them with the beef)
Salt & pepper, to taste
3 tablespoons dried basil
3 tablespoons oregano
Pinch of chili flakes
1.3 lb / 600 g crushed tomatoes
6 tablespoons tomato paste
4 cups vegetable stock, hot (960 ml)
10.5 oz / 300 g (gluten-free) wholegrain pasta

for topping:
grated parmesan
fresh basil

1. Cook the zucchini for about 5 minutes (if you don’t have IBS, you could cook a chopped onion at this point too), add the ground beef and when it’s almost cooked add the green onions (or garlic if you don’t have IBS), season with salt, pepper, oregano, basil and chili flakes
2. Add the crushed tomatoes, tomato paste and stock and stir. Add the pasta and make sure they are covered in the liquid. Cover with a lid and let simmer for 20 minutes
3. Serve with fresh basil and parmesan and enjoy!


00:00 Intro
00:23 Breakfast: yogurt parfaits
01:15 Lunch: salad jars
03:46 Dinner: one pot pasta
05:21 Snack: high-protein hummus
06:19 Outro


#mealprep #highprotein #healthyrecipes