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Healthy & High-protein Meal Prep😍 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 blended Ferrero Rocher inspired overnight oats, pasta salad jars, healthy popsicles and hot honey salmon bowls!

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00:00 intro
00:15 grocery shopping
01:32 overnight oats
03:02 pasta salad
05:09 healthy popsicles
05:57 hot honey salmon bowls
08:28 outro

BREAKFAST:
Ferrero Rocher Inspired Overnight Oats

Ingredients for one serving:
1/2 cup (gluten-free) oats (120 ml)
1/2 cup (lactose-free) high-protein Greek yogurt (120 ml / 125g)
1/2 cup almond milk or milk of choice (120 ml)
optional: 2 tablespoons (vegan) chocolate protein powder
1 tablespoon chia seeds
1 tablespoon unsweetened cacao powder
1 - 2 teaspoons maple syrup or honey, to taste
1/2 tablespoon crushed hazelnuts

Toppings:
crushed hazelnuts
raspberries

Ingredients for four servings:
2 cups (gluten-free) oats (480 ml)
2 cups (lactose-free) high-protein Greek yogurt (480 ml / about 500g)
2 cups almond milk (480 ml)
optional: 8 tablespoons (vegan) chocolate protein powder
4 tablespoons chia seeds
4 tablespoons unsweetened cacao powder
4 - 8 teaspoons maple syrup or honey, to taste
2 tablespoons crushed hazelnuts

Toppings:
crushed hazelnuts
raspberries

1. Add all the ingredients into a blender and mix until smooth
2. Pour into a jar(s) or container(s)
3. Let set in the fridge for 2 hours or overnight
4. Serve with crushed hazelnuts and raspberries


LUNCH
Sun-dried Tomato & Feta Pasta Salad

Ingredients for 6 servings:

For the dressing:
Juice of 1 lemon
4 tablespoons olive oil
4 tablespoons balsamic vinegar
6 teaspoons Dijon mustard
pinch salt & pepper
1 garlic clove, minced (optional if you tolerate it)

12 oz. / 340 g lentil pasta (or chickpea/edamame pasta)
4.2 oz. / 120g feta cheese, crumbled (about 20g per serving)
3.5 oz. / 100g sun-dried tomatoes, chopped (drain excess oil if packed in oil)
3 red bell peppers, diced
10.5 oz. / 300g cooked chicken breasts cut into strips or 300g canned rinsed chickpeas
1/2 red onion, thinly sliced (optional if tolerated)
6 big handfuls of arugula (about 150 g)
1 bunch of fresh basil

1. Cook the pasta according to package instructions
2. Mix all the ingredients together for the dressing
3. Divide the dressing into six glass jars
4. Add the cooked pasta, chicken, sun-dried tomatoes, feta, bell peppers, arugula and basil
5. Store in the fridge
6. Before serving, pour into a bowl and toss


SNACK:
Strawberry Cheesecake Popsicles

Ingredients for 6 servings (makes 12 small popsicles):
2 cups strawberries (480 ml/ 350g)
1 cup (lactose-free) cottage cheese (240 ml / about 200g)
1/2 cup (lactose-free) Greek yogurt (120 ml / about 125g)
1 - 2 tablespoons maple syrup
6 tablespoons (vegan) vanilla protein powder

1. Add all the ingredients into a blender and mix until smooth
2. Pour into popsicle molds
3. Let set in the freezer for at least 3 hours


DINNER
Hot Honey Salmon Bowls

Ingredients for 6 servings:

Salmon marinade:
juice of 1 lime
2 tablespoons paprika spice
3 tablespoons olive oil
(if you don’t have IBS, add 2 teaspoons garlic powder)
1 teaspoon salt
pinch of pepper
1.54 lb. / 700g salmon cubes

2.2 lb. / 1 kg broccolini
2.2 lb. /1 kg asparagus
Olive oil
Salt

6 servings of rice

Sauce:
4 tablespoons (gluten-free) soy sauce
3 tablespoons honey
3 tablespoons hot sauce
1/2 - 2 teaspoons chili flakes, to taste

1. Mix all the ingredients together for the marinade. Let the salmon bites marinate for about 15 minutes
2. Wash and the cut the ends off the broccolini and asparagus and cut them into smaller pieces
3. Place them onto a baking pan lined with parchment paper
4. Bake the vegetables at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
5. While they are in the oven, cook the rice and mix all the ingredients together for the sauce
6. Place the salmon cubes onto a baking pan lined with parchment paper and bake for 8 minutes
7. Take the salmon and the vegetables out of the oven
8. Add the sauce to a pan, let simmer until it thickens, add the salmon and stir well
9. Serve with the rice and vegetables. You can add chopped green onions on top if you like
10. You can reheat the meal on a pan for example. I don’t really like reheated salmon, so I only reheat the rice and the veggies and eat the salmon cold

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