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Healthy & High-protein Meal Prep |100G+ Protein Per Day! We are making frittata, noodle salad, mango chia pudding, peanut butter frozen yogurt date bites and hot honey salmon bowls😍

More easy & healthy recipes in my Ebooks: https://www.fitfoodieselma.com/e-books 🥰

BREAKFAST
Frittata

Veggie Frittata
This recipe makes 4 big servings or 6 small servings:
1 zucchini, chopped
2 bell peppers, diced
6 mushrooms, sliced
1 tablespoon (garlic infused) olive oil
12 eggs
2 tablespoons oregano
pinch of salt (to taste)
pinch of black pepper (to taste)
1/4 cup milk (60 ml)
4 oz. / 120 g grated low fat lactose-free cheese

1. Fry the veggies with the olive oil until softened
2. In a bowl whisk eggs, milk, spices and grated cheese together
3. Pour the mixture into the pan. Transfer to oven and bake at 180 Celsius degrees / 350 in Fahrenheit for about 15-20 minutes until the center is just set.
4. Reheat before serving in the microwave. Serve with oat bread, for example
5. Store in the fridge


LUNCH
Peanut Noodle Salad

This recipe makes 6 servings:

for 6 servings of the dressing:
3 tablespoons peanut butter
juice of 2 limes
2 tablespoons soy sauce
2 tablespoons honey
1 1/2 tablespoons sesame oil
1/2 - 1 teaspoon chili flakes
1/3 teaspoon ground ginger

For the chicken marinade:
2 tablespoons garlic infused olive oil
Juice of 1 lime
1 teaspoon salt
2 teaspoons paprika
1/2 - 1 teaspoon chili flakes
6 chicken breasts (about 800 g)

For the salad:
4 servings of rice noodles
1/2 red cabbage, chopped
6 carrots, chopped
2 cups sugar snap peas (about 120 g)
6 chopped green onions

1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for about 10-20 minutes
2. Meanwhile mix all the ingredients together for the dressing
3. Cook the chicken with the lid on for about 4 minutes per side. Meanwhile cook the rice noodles according to their packaging. Cut the chicken breasts into strips and let cool down for a few minutes
4. Divide the dressing into six glass jars or containers
5. Next add the chicken, noodles, red cabbage, carrots, sugar snap peas and green onions
6. Store in the fridge
7. Before serving add all the ingredients into a bowl and toss


SNACK
Mango Chia Pudding

For one serving:
2 tablespoons chia seeds
1/2 cup (lactose-free) high-protein Greek yogurt (125 g)
optional: 2 tablespoons (vegan) vanilla protein powder
1 teaspoon maple syrup or honey
1/2 teaspoon vanilla extract
1/3 cup mango puree (80 ml)

For six servings:
12 tablespoons chia seeds
3 cups (lactose-free) high-protein Greek yogurt (750 g)
3 scoops vanilla protein powder
1 tablespoon maple syrup or honey
3 teaspoons vanilla extract
2 cups mango puree (480 ml)

1. Mix all the ingredients together
2. Store in air-tight containers or jars in the fridge
3. Serve with berries, for example


DINNER
Hot Honey Salmon Bowls

Ingredients for 6 servings:

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

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

1 1/2 cup / 360 ml uncooked rice + 3 cups / 720 ml water
2 small avocados
14 oz. / 400 g edamame
2 cucumbers, diced
2 chopped green onions
Handful of sesame seeds

1. Mix all the ingredients together for the marinade. Let the salmon bites marinate for about 5-30 minutes
2. Cook the rice and mix all the ingredients together for the sauce
3. Add the salmon cubes into a preheated non stick pan and cover with a lid and let cook for about 2 minutes, flip them and cook for 2 minutes more
4. Add the sauce to a pan, stir and let simmer until it thickens
5. Serve with the rice, vegetables, sesame seeds and chopped green onions
6. You can reheat the meal on a pan for example. I don’t really like reheated salmon, so I only reheat the rice and eat the salmon cold


DESSERT
Peanut Butter Frozen Yogurt Bites

Ingredients for 6 servings:
6 medjool dates
1/2 cup full fat Greek yogurt (125 g)
2 tablespoons unsweetened peanut butter, I use a pb that is 100% made of peanuts

toppings:
3 pieces 80% dark chocolate
crushed lightly salted peanuts

1. Mix the peanut butter and greek yogurt together
2. Open up each date, remove the pit, then lay it flat on a baking pan or plate lined with parchment paper
3. Press each date down with a glass to smash it until it’s as thin as you’d like
4. Top the dates with the yogurt mixture
5. Freeze for about 2 hours
6. Top with melted dark chocolate and crushed peanuts and enjoy
7. Store in an air-tight container in the freezer. Let defrost for about 15 minutes before serving

#mealprep #highprotein