Super Easy Healthy & High protein Meal Prep | 100G+ protein per day!
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- čas přidán 30. 06. 2024
- Super Easy Healthy & High-protein Meal Prep l😍 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 100G protein per day! All the recipes are gluten-free, easy to make and so delicious!
I’m meal prepping lunch, snack and dinner for both my boyfriend and I and breakfast just for myself. I’m meal prepping for three days this time☺️
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodieselma.com/downlo...
Just a reminder that we are all different and need different amounts of food💚 It’s recommended to eat between 0.8 - 2 grams of protein per kilogram of body weight, depending how active your lifestyle is☺️ I’m currently trying to build muscle, so aiming for 80-100g of protein💪🏻
BREAKFAST:
Egg Muffins
This makes 3 servings:
6 eggs
pinch of salt
pinch of pepper
1 1/2 cups (lactose-free) low fat cottage cheese (300g)
1 small bell pepper cut into pieces
handful of spinach, chopped
handful of basil, chopped
1. Add the eggs, cottage cheese, salt and pepper into a blender and mix until smooth.
2. Lightly grease a muffin pan
3. Divide the egg mixture into each cup
4. Add the veggies and herbs
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 12-15 minutes, or until the egg whites are just set
6. Serve with bread, for example
LUNCH:
Crunchy Chicken Wraps
For the chicken marinade:
3/4 cup (lactose-free) Greek yogurt (180 ml / 200g)
juice of 1 lime
1 tablespoon (garlic infused) olive oil
1 1/2 tablespoons curry powder
1/4 - 1/2 teaspoon chili powder
1 teaspoon salt
1.75 lb. / 800g chicken breasts
about 1.6 lb. / 750g coleslaw mix
coleslaw dressing, to taste
6 big (gluten-free) tortillas
7 oz. / 200g lettuce
1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for about 1 hour
2. Bake the chicken at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
3. Let the chicken cool down, cut into pieces. Add the coleslaw mix, the dressing and the chicken into a bowl and stir. Store in an air-tight container in the fridge
4. Before serving or in the morning when you are packing your lunch for work/school, top a tortilla with the coleslaw-chicken mixture and fold the wrap
SNACK:
Raspberry Yogurt Barks
For 2 barks which makes about 6 servings
Ingredients:
1 1/2 cups raspberries 360 ml /200 g)
3 cups (lactose-free) Greek yogurt (720 ml / 750g)
2 tablespoons maple syrup or honey
toppings:
4 pieces of 80% dark chocolate
100g crushed pistachios* or crushed nuts of choice (replace with pecans if you're on the elimination phase of the low-FODMAP diet)
1 cup raspberries, halved (240 ml / 130g) (replace the raspberry slices with 2 sliced bananas if you are on the elimination phase of the low-FODMAP diet)
1. Mash the raspberries with a fork
2. Mix the mashed raspberries, Greek yogurt and maple syrup together
3. Spread the mixture on a cutting board lined with parchment paper
4. Add the toppings
5. Freeze for a few hours or until set
6. Cut into pieces. Store in an air-tight container in the freezer
7. Let it sit in room temperature for a few minutes before serving to let it defrost a bit!
DINNER:
Flatbread Pizzas
Link to my gluten-free flatbread pizza crust recipe: • How to Make Healthy Pi...
6 (gluten-free) flatbreads
tomato sauce
1 zucchini
2 bell peppers
500g cherry/grape tomatoes
(if you don’t have IIBS, add a red onion)
6 oz. / 175 g (lactose-free) low fat shredded cheese
I made 4 tuna pizzas and 2 turkey pizzas so I used:
14 oz. / 400g canned tuna
7 oz. / 200g deli turkey
for serving:
3.5 oz. / 100g arugula
1. Wash and chop the vegetables
2. Top the flatbreads with the tomato sauce. Add the tuna/turkey, vegetables and cheese
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
If you don’t want to miss any of my videos, be sure to subscribe to my channel! I’ll upload a new video every week!💛 / @fitfoodieselma
Instagram: / fitfoodieselma
TikTok: vm.tiktok.com/ZMLs4yp7x/
My website: www.fitfoodieselma.com
#mealprep #healthyrecipes #highprotein - Jak na to + styl
Your videos are so aesthetic and clean!! I feel like you never get a messy kitchen 🙏 teach us your tricks
Thank you so much🥰 My kitchen does get SO MESSY😳 I have to clean up between every clip🙈
You can't cook without making a mess it's impossible
@@CuddlesNCassy So true, and baking is even worse 😅
@@CassandraSunshyne tell me about it! 😂 I didn't think about that cuz I don't have an oven currently! That's so true 😁 ❤️
@@CuddlesNCassy I've only recently started baking and the flour and cacao powder, etc. literally gets everywhere and mixing it is a nightmare!! 😑😵
LOVE your channel, Selma. I’ve been trying out so many of your recipes and, as a result, I’m eating out way less, eating healthier and feeling fuller. Keep it up! ❤ Thank you truly
Thank you so much❤️❤️ So happy to hear that🥰🥰
She made so many dishes there wasn't any space left on the table 😄
Everything looks 😋
And doggo made an appearance 😍
Thanks Selma!
I know this may not be a big deal lol but I’m so OCD when I cook and I absolutely love your videos because you are so clean and organized when you cook 🤣🤣
Love your recipes. Simple yet tasty, healthy and aesthetically pleasing.
Thank you so much🥰🥰
Sandy is such a well behaved doggo! And so cute ❤
I love the flatbread idea! Definetly gonna try that one! Egg bites have been on the to-do list for so long already😆
Thank you for all the recipe inspiration! I make your mocha smoothie and blueberry baked oats a lot. Your dog is also really adorable ❤
You are so welcome🥰 So happy to hear that😍❤️
I’m having trouble finding everything lactose free that you use. If I use items that are not lactose free, will it change the protein values much?
Thank you so much for sharing your recipes with us. I look forward to trying them out, they look so yummy!! I'm really happy I found your channel, you have so many delicious looking foods. ☺
These look SO good! I love all the high-protein, whole foods going on. And super creative too :)
So cute the egg muffins 😍❤️🫶 And the Yogurt barks looks so yammi 😍😋🙌🏻 Love from Laila Marie from Norway ❤️🇳🇴
Thank you very much❤️❤️ Love from Helsinki🥰🥰
These are fantastic recipes I cannot wait to try them! Thank you so much for sharing ♥
Thank you always for your recipes. I also suffer from IBS and Celiac. Very thankful I found your channel ❤️
❤Selma, These recipes are so fantastic! I am going to make everyone one of them! Thank you so so much! You are a sweetheart!
Thank you so much lovely❤️ Hope you enjoy🥰🥰
The recipes are amazing, your voice is calming and everything looks so yummy. Thanks for sharing:) i tried the baked oats today from last video, very nice and tasty😊 Greetings from Ireland 🇮🇪
Thank you so much💛 So happy to hear that😍 Greetings from Helsinki☺️
Can you please share the coleslaw dressing recipe?
Love the Sandy cameos! 😍
Selma, I love watching your videos. Your recipes always look so pretty! I’d love to make the flatbread pizzas but I can’t have pizza sauce or the chopped tomato. What would you suggest for a replacement for those ingredients ? BTW the bark. The bark looked especially pretty! That & the heart shaped egg bites made me think of Valentines. They would be perfect for a Valentine’s Day Menu. Thank you!
I love your channel and recipes!! New subscriber ❤❤❤❤
Great recipes love all your high protein recipes thank you ❤
I have made many of the recipes you make at home, and I found them very tasty. Thank you so much for sharing such a good recipe.❤
So happy to hear that🥰 Thank you so much for trying them out❤️
🩵 I love yoir recipes, thanks for sharing! 🙌
Glad you like them!❤️🥰
these all look so good and i would definitely make them if i could. also I would be really interested in a video of all vegan recipes if thats possible
Do you have any spaghetti squashunch ideas? I love spaghetti squash! Thanks for ALL the meals.
Hi Selma, could you put your shopping lists at the start of your videos please? Like before. 😊
I want to say that your recipes help a lot, I have been using them for 3 weeks and I feel good weight loss! thank you for everything ❤
looks so delicious and beautifully presented 👏
what a cute pup! my dog doesn't show any interest in meat until it's cooked lol
Sandy comes to the kitchen whenever she smells any food😆😆
Hi Selma! Wondering if we will get the video today?? Looking forward to the recipes!
This all looks so yummy !! Btw.. Girl, your nails are on point !!!!
Thank you so much🥰
Thank, for sharing ❤
Lovely. Thanks
Hiiiiii... love your videos. How do you store the egg muffins?
HI I like the food you make , and I love 💕 your dog 🐶 too cute ☺️ 😊
omgggg they look so good
Thank you so much☺️
I hate cottage cheese but I'm going to try incorporating it like you have !
I'm obsessed with youuuu! Thank you for your videos! Do you have any videos for dairy free high protein meal prep?
You could try using silken tofu in the breakfast eggs instead of cottage cheese, and vegan yogurt (made with coconut) for the bark.
@@deltadarling23 great idea! Thank you 🙏🏼
😍ми ми ми, как аппетитно, рада, что нашла ваш канал 🎈
Wow it looks all so good 😮
Thank you so much☺️
Hi, I love your channel and your healthy meals you make. So I have a question can you tell me if the meals and snacks you make healthy for someone with type 2 diabetes if not can you make some recipe meals that is also for diabetes. Thank you love love our videos.
I really like your cooking. Hello from Albania❤🥰🇦🇱
Thank you so much❤️ Greetings from Helsinki🥰
Sandy is so cute!!!! 😍😍
I love your videos ❤
Thank you so much❤️🥰
Oh my god ❤ thank you😊
You are welcome❤️
oh my gosh your natural nails are so beautiful! i aspire to have such healthy looking nails as you!
How cute the heart shaped ❤❤❤
❤️❤️🥰
Can you try making gluten free oreo cheesecake 😋
Hello Selma, Is your e-book also available in German?
What’s your secret for melting dark chocolate? I have tried so many times to put a chocolate shell on Greek yogurt fruit cups but my chocolate never drizzles, it’s sorta clumpy ends up to thick and I can’t crack it let alone barely bite thru it 😢
🥰🥰🥰sweet voice
💗💗💗💗
Hi, I've tried your chicken breasts recipe. Followed it to the T, and the whole marinade just went of them in the oven. It didn't stick on the chicken at all. I've triple checked and did everything like you... i dont get it... 😔 because marinade tasted good...
How many egg muffins is suppose to be eaten. Bc for me I'll eat 1 everyday!😊
Afiyet olsun efendim 🎁
Thanks a lot💋 😊What is It IIBS..? 🙈
You are welcome❤️ IBS (irritable bowel syndrome) is a group of symptoms that happen together, including abdominal pain, bloating and changes in your bowel movements. IBS is a common disorder that affects the large intestine. With IBS, you have these symptoms, even though you don’t have any visible signs of damage or disease in your digestive tract. IBS is a chronic condition that you'll need to manage long term. Most people can control their symptoms by managing diet, lifestyle and stress☺️
@@fitfoodieselma thanks 😘👍
I know you're not vegan or vegetarian, but would be interested to see some meat-less options if you're up for the challenge 😊
Instead of chicken use mushrooms, tofu, setan
How do you get such healthy nails do you take vitamins
Have you seen how much protein she consumes?! There’s so much vitamins in the food she eats too
Tuna and pizza sauce sounds horrific to me!
So does sound your comment 😩 horrific 😩
The recipes are unique and somewhat appealing.
The videos are hard to digest, unlike the food, as the voice is childishly nauseating and the hand movements are so oddly mechanical and clinical that the presenter is more a spook than a chef.
Bonjour vraiment je le demande qu'est ce que je fais ici dans ta chaine?😢alors que tu ne parle ni ma langues 😮 bon ça c'est pas trop la fin du monde 😅 mais surtout que tu nous écris même pas tes recettes en français ?😢et ça c'est grave 😮donc on se dit adieu et je le désabonne malheureusement 😢