Скачать или смотреть Meal Prep 24 Healthy Meals in 1 Hour (Breakfast, Lunch & Dinner for 4 days for 2 people)

Let’s Meal Prep 24 Healthy Meals in 1 Hour😍 In this video I make breakfast, lunch & dinner for 4 days for 2 people. All the recipes are high-protein, gluten-free and delicious! These meals last in the fridge for 4 days, but if you wanted to make meals for the whole week you can of course make more servings and freeze some of them!☺️ Meal prepping really saves so much time, just by spend 1 hour meal prepping, and don’t need to cook at all the next four days😍


Breakfast: Overnight Oats
For eight servings:
4 cups gluten-free oats (10 dl)
8 tablespoons chia seeds
4 cups milk of choice (10 dl)
4 cups (lactose-free) low-fat Greek yogurt (10 dl)
4 - 8 teaspoons maple syrup or honey, to taste
4 teaspoons vanilla extract

For one serving:
1/2 cup gluten-free oats (120ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) low-fat Greek yogurt (120 ml)
1/2 cup almond milk (120 ml) (or any milk you like)
1 teaspoons maple syrup or honey, to taste
1/2 teaspoon vanilla extract

for topping:
blueberries
honey/peanut butter

Mix all the ingredients together. Let set in the fridge for at least 2 hours, rather overnight


Lunch: Pasta Salad
This makes about 8 servings:
1.1 lbs. / 500 g lentil/chickpea pasta, cooked
2 lbs. / 1 kg cherry tomatoes, halved
9 oz. / 250 g mini mozzarellas
1 bunch of basil
3.5 oz / 100 g arugula/rocket

Wash the veggies.
Roast the cherry tomatoes on a pan with a tablespoon of olive oil (reserve the tomatoes juices from the pan for the dressing).
Cook the pasta according to its packaging.
Mix all the ingredients together in a big container

For the dressing:
the tomato juices
2 tablespoons balsamic vinegar
1 tablespoon olive oil (I used garlic infused)
pinch of salt
pinch of pepper

Mix all the ingredients together


Dinner: Salmon/Chicken with Roasted Potatoes & Veggies
This makes about 8 servings

For the potatoes:
4 lbs. / 1,8 kg small potatoes, cut into pieces
1 - 2 tablespoons olive oil
pinch of salt

Roast in the oven at 220 Celsius degrees / 430 in Fahrenheit for about 25 minutes

For the salmon:
4 salmon pieces
1 tablespoon olive oil
4 teaspoons dijon mustard
pinch of salt & pepper

Bake in the oven at 220 Celsius degrees / 430 in Fahrenheit for about 10-12 minutes

For the chicken:
4 chicken breasts
4 tablespoons of pesto
pinch of salt & pepper

Bake in the oven at 220 Celsius degrees / 430 in Fahrenheit for about 15-18 minutes

For the veggies:
4.5 lbs / 2 kg frozen veggie mix (for example, carrots, broccoli, cauliflower)
1 - 2 tablespoons olive oil
pinch of salt

Roast in the oven at 220 Celsius degrees / 430 in Fahrenheit for about 15 minutes

For the sauce:
1 bunch of parsley, chopped
14 oz. / 400 g (lactose-free) low fat sour cream
juice of 1/2 lemon
pinch of salt & pepper

Mix all the ingredients together



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

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