Скачать или смотреть 1 Hour Healthy & High-protein Meal Prep | 100G+ protein

Meal Prep 24 Meals in 1 hour😍 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 overnight oats, salad jars, peanut butter mousse and curry chicken & rice bake!

Get my Meal Prep Ebook and get 80 easy high-protein & healthy recipes with nutritional info: https://www.fitfoodieselma.com/e-books 🥰 Thank you so much to everyone who has already bought the book, it means the world to me and makes it possible for me to keep creating these recipe videos❤️

link to the jars I use: https://www.amazon.com/shop/selmaheal...


BREAKFAST:
Blueberry Overnight Oats

for six servings:
3 cups oats (7.2 dl)
6 tablespoons chia seeds
4 cups high-protein greek yogurt (1 kg)
3 cups milk of choice (7.2 dl)
3 tablespoons maple syrup
3 teaspoons cinnamon
2 teaspoons ground cardamom
1 1/2 cups blueberries, I used thawed frozen wild blueberries (3.6 dl)

For one serving you need:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
2/3 cup high-protein Greek yogurt (170g)
1/2 cup milk of choice (120 ml)
1 - 2 teaspoons maple syrup or honey
1/4 cup fresh/frozen blueberries/bilberries (60 ml / 40 g)
1/2 teaspoon cinnamon
pinch of cardamom

handful of blueberries

1. Mix all the ingredients together
2. Divide into jars or containers and top with fresh blueberries
3. Store in the fridge


LUNCH:
Caprese-Style Salad Jars

For one jar you need:
1/2 cup chickpeas (1.2 dl / 80g)
1.8 oz. / 50g mozzarella balls
1/2 cup cooked quinoa (1.2 dl)
arugula, to taste
cherry/grape tomatoes, to taste
handful of fresh basil

For one serving of the the dressing:
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
pinch salt & pepper

1. Mix the ingredients for the dressing together
2. Pour the dressing into the bottom of the jar
3. Add the chickpeas, quinoa, mozzarella, tomatoes, arugula and basil
4. Store in the fridge
5. Pour into a bowl and mix all the ingredients together and enjoy!


SNACK:
Peanut Butter Mousse Cups

Ingredients for six servings:
3 cups high-protein cottage cheese (600g)
6 tablespoons unsweetened peanut butter
optional: 6 tablespoons (vegan) peanut butter/vanilla flavored protein powder
4 - 6 tablespoons maple syrup, to taste
2 teaspoons vanilla extract

Raspberries & blueberries

1. Add all the ingredients into a blender and mix until creamy
2. Divide into jars or containers
3. Serve with berries of choice


DINNER:
Curry Chicken & Rice Bake

this recipe makes 6 servings

chicken marinade:
4 tablespoons olive oil
juice of 1/2 lemon
1 teaspoon salt
1 tablespoon curry powder
6 chicken breasts

1 1/4 cups rice, that cooks in 10 minutes (3 dl)
3 cups chicken broth (7.2 dl)
4 teaspoons curry powder
2 lb thawed frozen vegetable mix, water removed or fresh veggies chopped (900g)

for serving:
chopped green onions

1. Add the chicken stock and curry into a big deep baking dish and stir well. Add the rice and stir
2. Add thawed frozen vegetables and chicken breasts
3. Bake at 200 Celsius degrees / 390 in Fahrenheit (with the fan) for about 20 minutes, remove the chicken breasts from the baking dish (check that they are cooked), stir the rice and vegetables and bake for 15 minutes more
4. Serve with green onions, for example