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Easy, 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 mango coconut overnight oats, feta & sun-dried tomato pasta salad, high-protein chocolate peanut butter yogurt barks and healthier lemon basil risotto with chicken!

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00:00 Intro
00:16 Mango Coconut Overnight Oats
01:34 Pasta Salad
02:39 Chocolate Yogurt Bark
03:55 Lemon & Basil Risotto
06:11 Outro

BREAKFAST
Mango Coconut Overnight Oats

For one serving:
1/2 cup oats (120 ml)
1 tablespoon chia seeds
3/4 cup high-protein Greek yogurt (180 ml / 190 g)
1/4 cup coconut milk (60 ml)
1/4 cup mango puree (60 ml)

For topping:
Diced mango
Shredded coconut or coconut flakes

1. Add all the ingredients into jars or containers and stir. Add the toppings
2. Let set in the fridge for at least 2 hours or overnight


LUNCH
Sun-dried tomato & feta pasta salad

This makes about 6 servings

For the dressing:
Juice of 1 lemon
4 tablespoons olive oil
6 tablespoons balsamic vinegar
6 teaspoons Dijon mustard
pinch salt & pepper
(If you don’t have IBS, add 1 garlic clove, minced)

1.1 lb. / 500 g lentil pasta (or chickpea/edamame pasta)
6 oz. / 170 g feta cheese, crumbled (about 30g per serving)
3.5 oz. / 100 g sun-dried tomatoes, chopped (drain excess oil if packed in oil)
3 red bell peppers, diced
(If you don’t have IBS, add 1/2 red onion, thinly sliced)
6 big handfuls of arugula (about 150 g)
optional: 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
Chocolate peanut butter yogurt bark

This recipe makes 2 barks and 6 servings:
2 cups (lactose-free) full fat Greek yogurt (480 ml / 500g)
2 scoops chocolate protein powder (1/2 cup / 120 ml / 60 g)
3 tablespoons unsweetened peanut butter (I use a smooth pb that is 100% made of peanuts)
2 tablespoons unsweetened cacao powder
2-4 teaspoons maple syrup / honey

Toppings:
3 tablespoons unsweetened peanut butter
6 pieces of 80% dark chocolate, melted

1. Mix all the ingredients together
2. Spread the mixture on two cutting boards lined with parchment paper
3. Drizzle the peanut butter and dark chocolate on top. Make swirls with a cocktail stick (be quick because the chocolate sets fast)
4. Freeze for at least two hours
5. Cut into pieces. Store in an air tight container in the freezer
6. Let it sit in room temperature for about 10-15 minutes before serving.


DINNER
Basil & lemon Risotto + chicken

This makes about 6 servings

for the chicken marinade:
3 tablespoons (garlic infused) olive oil
3 teaspoons paprika spice
2 teaspoons dried basil
1 teaspoon salt
pinch of pepper
pinch of chili flakes
6 chicken breasts

for six servings:
2 tablespoons (garlic infused) olive oil
6 green onions, chopped (if you don’t have IBS, replace with one finely diced onion)
2 cups risotto rice (4.8 dl)
5 1/3 cups chicken stock (1.3 l)
Juice of 2 - 3 lemons, to taste
pepper
3 cups tightly packed spinach (150 g)
2 bunches of fresh basil
3/4 cup grated parmesan (60 g)

1. Mix all the ingredients together for the chicken marinade and let the chicken marinate for 15 minutes
2. Heat olive oil in large pan. Add the green onions/onion and sauté for a few minutes. Add arborio rice and stir constantly for 1–2 minutes until the rice looks slightly translucent around the edges but still white in the center.
3. Add hot chicken stock. Stir, cover and bring to a boil
4. Once boiling, reduce heat and let simmer for 15-20 minutes over medium heat until the rice starts to absorb the liquid. Stir occasionally
5. Meanwhile cook the chicken breasts on another pan
6. After rice has absorbed the liquid, add lemon juice, basil, and spinach and stir. Let simmer until rice has absorbed all liquid. Lastly add parmesan and stir until creamy

#mealprep #healthyrecipes #highprotein