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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 overnight oats, caesar salad jars, healthy bagels and a pasta bake!

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BREAKFAST
Blended Raspberry Overnight Oats

Ingredients for one serving:
1/2 cup oats (120 ml)
1/3 cup raspberries (40 g)
1/2 cup milk of choice (120 ml)
1/2 cup (lactose-free) high-protein Greek yogurt (125 g)
optional: 2 tablespoons (vegan) vanilla protein powder
1 tablespoon chia seeds
1 - 2 teaspoons maple syrup, to taste
1/2 teaspoon vanilla extract

Topping:
raspberries

1. Add all the ingredients into a blender and mix until smooth
2. Pour into a jar or a container
3. Top with raspberries
4. Let set in the fridge overnight


LUNCH
Caesar Salad Jars

Chicken marinade for six servings::
4 tablespoons (garlic infused) olive oil
3 teaspoons dijon mustard
1 teaspoon salt
pinch of pepper
1/2 teaspoon chili flakes
1.5 lb. / 700g chicken breasts

Add per serving:
1 cup kale (about 30 g)
1 cup lettuce (about 30 g)
1 tablespoon parmesan flakes, to taste
1 tablespoon Caesar dressing
2 tablespoons Greek yogurt

1. Mix all the ingredients together for the chicken marinade. Add the chicken breasts into a baking dish and brush with the marinade. Make sure that they are all covered in the marinade. Let marinate for at least 15 minutes
2. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes
3. Cut the chicken breasts into pieces. Let the chicken cool down for a few minutes
4. Meanwhile mix Greek yogurt and Caesar dressing together, use 1/3 dressing and 2/3 yogurt
5. Divide the dressing into six glass jars or containers. Add the chicken, parmesan flakes, kale and lettuce
6. Before serving, toss and enjoy


SNACK
High-protein Bagels

Ingredients for 6 servings:
3/4 cup oat flour (180 ml)
3/4 cup all purpose (gluten-free) flour mix (180 ml)
3 teaspoons baking powder
1/2 teaspoon salt
1 1/2 cups (lactose-free) high-protein Greek yogurt (375 g)
add only if using gluten-free flour: 1 egg white

topping:
egg wash
sesame seeds

1. Mix the dry ingredients together.
2. Add the wet ingredients and stir to combine
3. Spoon dollops onto a baking pan lined with parchment paper. Sprinkle flour on top and form them into balls. With a butt of a knife poke holes into the bagels
4. Brush with egg wash and sprinkle sesame seeds on top
5. Bake at 375 Fahrenheit / 190 Celsius for 25 minutes
6. Store in the fridge and reheat in the toaster before serving

DINNER
Tex Mex Pasta Bake

Ingredients for about 6 servings:
12 oz / 340g wholegrain/chickpea/lentil pasta
1.3 lb. / 600g lean ground beef
6 green onions, chopped
(If you don’t have IBS, add 1 diced onion and 4 minced garlic cloves)
Salt & pepper
6 tablespoons taco seasoning or:
(2 1/2 tablespoons ground cumin
2 1/2 tablespoons paprika spice
3 teaspoons oregano
1/2-1 teaspoon chili flakes)
1 cup / 240g canned black beans, drained & rinsed
1 cup / 240g canned corn, drained
2 cups / 500ml tomato sauce
400 ml crushed tomatoes
1 cup beef stock (240 ml)
3.5 oz. / 100g (lactose-free) cream cheese
1 cup / 100g (lactose-free) low fat shredded cheese

Optional Toppings:
Chopped green onions

1. Cook the pasta in salty water. Cook it only 3/4 of the cooking time stated in the pasta packaging, since it keeps cooking in the oven
2. Cook the beef (with the onion and garlic). When it’s almost cooked, add the chopped green onions. Season with salt and pepper
3. Add the beef into a big oven safe pot, add the spices, crushed tomatoes, tomato sauce, cream cheese, beef stock, cooked pasta, beans and corn and stir.
4. Top with the shredded cheese. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 10 minutes or until the cheese has melted and gotten some color


00:00 Intro
00:09 Blended Overnight Oats
01:26 Caesar Salad Jars
03:31 High-protein Bagels
06:08 Tex Mex Pasta Bake
07:43 Outro

#mealprep #healthyrecipes #highprotein