Скачать или смотреть High Protein Lasagna Meal Prep (53.8g P, 530 cal) - Protein Kitchen Episode 1

Hi guys, today we are making a great fitness recipe: A high protein, calorie- and weightloss friendly lasagna perfect for mealprep. I have eaten a little too much of it over the last 2 weeks, because the whole recipe is just too quick and easy, but give me another 10 weeks and I will never make it again.

📊 Nutritional values (entire lasagna), shopping list below ⬇️
🔥 Calories: 4,226 kcal
🥚 Protein: 430.5 g
🍞 Carbohydrates: 308.6 g
🥓 Fat: 148.9 g
📏 Nutritional values per serving
8 pieces → 528 kcal – 53.8 g protein – 38.6 g carbs – 18.6 g fat

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Favorite Supplements:
Protein soda 2KG (cheaper): https://amzn.to/4iT8AvQ (*)
Protein soda 900g: https://amzn.to/4ooOu0E (*)
Strawberry protein powder: https://amzn.to/3JecvHo (*)
Creatine: https://amzn.to/4l6QwiT (*)
OMEGA-3: https://amzn.to/3JhgpPN (*)

FREE printable lasagna recipe and shopping list pdf
https://drive.google.com/drive/folder...

FREE weight loss pdf https://drive.google.com/drive/folder...

FREE build muscle pdf
https://drive.google.com/drive/folder...

Shopping list for 8 servings with 53g protein, 530 kcal, under €3.50 per serving.
🛒 Ingredients & Prices
🥕 5 organic carrots – €1.51
🧅 3 onions – €0.29
🌶️ 3 bell peppers – €0.90
🧄 6 garlic cloves – €0.15
🍅 1 tube tomato paste (200 g) – €0.90
🟤 2 beef bouillon cubes – €0.17
🥫 1 bottle of passata (700 g) – €1.39
🌻 Sunflower oil 16 g – €0.16
🥩 Ground beef 5% fat, 1.2 kg – €17.98
🧀 Light gratin cheese, 160 g – €1.27
🥛 Cottage cheese, 2 packs of 200 g – €2.38
🥚 2 eggs – €0.66
🌿 Herbes de Provence – €0.05
🍝 8 lasagna sheets (dry) 143 g – €0.34
💰 Total cost: €27.30
💵 Cost per serving:
• 8 servings → €3.41

Instructions
1️⃣ Preheat oven: 180 °C (fan).
2️⃣ Sauté vegetables: Lightly brown onions, carrots 🥕, and bell peppers 🌶️ in oil.
3️⃣ Add meat & sauce: Add ground beef 🥩, garlic 🧄, passata 🥫, tomato paste 🍅, and bouillon cubes 🟤. Simmer for 10–15 minutes, stirring regularly.
4️⃣ Prepare béchamel sauce: Blend cottage cheese 🥛 with eggs 🥚 until smooth (optional).
5️⃣ Layer lasagna:
• Spread meat sauce on the bottom
• Add lasagna sheets 🍝
• Repeat: meat sauce, then sheets
• Pour béchamel sauce on top
• Cover with lasagna sheets, optionally add extra passata (no dry edges!)
6️⃣ Bake: 20 minutes in preheated oven.
7️⃣ Add cheese: Sprinkle gratin cheese 🧀 on top, bake another 10–15 minutes until desired browning.
8️⃣ Cool & serve: Let rest 5–10 minutes—done!

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