Скачать или смотреть WHAT I EAT IN A WEEK | healthy & balanced recipes | high-protein meal prep

what I EAT in a WEEK😍 In this video I make 20+ recipes focusing on healthy & balanced meals. I also do my weekly high-protein meal prep in this video. I usually meal prep for three days so the foods stay fresh in the fridge and I don't need to eat the same foods for the whole week!

More healthy & high-protein recipes in my new Meal Prep Ebook which has 80 easy recipes: 20 breakfast, 20 lunch, 20 snack and 20 dinner recipes with nutritional info. Here’s the link: https://www.fitfoodieselma.com/e-books 🥰 Thank you so much to everyone who has already bought the book, means so much to me and makes it possible for me to keep sharing all these recipe videos since I don't do that many paid collabs❤️

MEAL PREP Recipes

Cardamom Bun Overnight Oats

For one serving:
1/2 cup oats (120 ml)
1/2 tablespoon chia seeds
optional: 2 tablespoons (vegan) vanilla protein powder
1/2 cup high-protein (lactose-free) Greek yogurt (125 g)
2/3 cup milk of choice (160 ml)
1 teaspoon maple syrup
1/4 teaspoon ground cardamom

toppings:
healthy strawberry chia jam
vanilla Greek yogurt/skyr

For the jam:
1/2 cup thawed frozen strawberries (85g)
2 teaspoons chia seeds

Peanut Noodle Salad

for the dressing:

For six servings of the dressing:
6 tablespoons peanut butter
6 tablespoons lime juice
3 tablespoons soy sauce
3 tablespoons honey
3 tablespoons sesame oil
1 teaspoon chili flakes
1/2 teaspoon ground ginger

rice noodles
1.3 lb. / 600 g cooked chicken
red cabbage
carrots
sugar snap peas
chopped green onions


Chocolate Protein Bites

Ingredients for 6 servings:
1/3 cup unsweetened peanut butter (80 ml)
3 - 4 tablespoons maple syrup
1/4 cup (vegan) chocolate protein powder (60 ml)
2 tablespoons cacao powder


Easy Korean Beef Bowls

Ingredients for six servings:
1.3 lb. / 600g lean ground beef
(add 3 minced garlic gloves if you don’t have IBS)
5 green onions, chopped
1/3 cup (gluten-free) low sodium soy sauce (80 ml)
2 tablespoons honey / maple syrup
3 teaspoons sesame oil
1/4 teaspoon ground ginger
pinch of pepper
pinch of chili flakes

cooked rice
steamed broccoli

1. Steam the broccoli. (I don’t have a steamer, so I used a pan, I add water to the bottom of the pan, bring it to boil and add the broccoli to the pan. I cover it with a lid and let cook on medium heat for about 8 minutes)
2. Meanwhile cook the rice
3. Cook the ground beef
4. In a small bowl/container mix together soy sauce, honey, sesame oil, ginger, chili flakes and pepper. Pour into the pan with the ground beef and let simmer for about 2 minutes
5. Divide the beef, rice and broccoli into containers and store in the fridge


Vodka Pasta

Ingredients for eight servings:
14 oz. / 400 g tomato puree
1 1/2 cups heavy cream (360 ml)
1/2 cup pasta cooking water (120 ml)
8 tablespoons garlic infused olive oil
8 tablespoons chopped chives (If you don’t have IBS, replace with 3 crushed garlic cloves)
1 teaspoon chili flakes
20 tablespoons vodka
75 lb. / 800 g (gluten-free) penne pasta
4.2 oz. / 120 g grated parmesan
fresh basil
black pepper

1. Heat the oil in a large pan, add the chives (garlic) and chilli flakes and cook for one minutes
2. Meanwhile cook the pasta in salted water
3. Add the tomato puree, stir and cook for two minutes
4. Add the vodka and let simmer for three minutes
5. Add the cream, pasta cooking water and parmesan and stir to combine. Remove from heat and add the pasta to the pan and stir
6. Add some black pepper on top and serve with fresh basil and mozzarella, for example!


Chocolate Chip Cookies

Ingredients:
7 oz. / 200 g (lactose-free) butter
2/3 cup / 160 ml brown sugar
1/2 cup / 120 ml white sugar
2 eggs + 2 yolks
2 teaspoons vanilla extract
1 1/2 cups / 360 ml all purpose
(gluten-free) flour mix (if you aren’t coeliac, intolerant to gluten, IBS suffer, you can of course use wheat flour, however you might need to add a bit more since gluten-free flour absorbs more liquid)
2 teaspoons baking powder
7 oz. / 200 g mix of milk & dark chocolate chunks

1. Beat sugar and butter together using a handheld or stand mixer for about 2 minutes
2. Add the eggs and yolks and vanilla extract and keep mixing for about 1 minute
3. Add the flour and baking powder and stir to combine with a spoon
4. Fold in the chocolate chunks (save some for topping if you like)
5. Chill the dough for at least 1 hour
6. Roll into balls and place on a baking pan lined with parchment paper. You can flatten them a little bit. (Add the rest of the chocolate chunks on top)
7. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 12-15 minutes

#whatIeatinaday #highprotein #healthyrecipes