Healthy & High protein Meal Prep | 100G+ Protein Per Day!

Healthy & High-protein Meal Prep😍 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 100G+ protein per day! All of these meals are quick & easy to make!☺️ I prepped for three days as usual!

More recipes in my Ebook which has 100 healthy & easy recipes❤️ https://www.fitfoodieselma.com/ebook/

BREAKFAST:
Overnight Oats in 3 Flavors (25G protein per serving)

For the classic overnight oats:
1/2 cup (gluten-free) oats (1.2 dl)
1 tablespoon chia seeds
1/2 cup high-protein Greek yogurt (125g)
1/2 cup milk of choice (1.2 dl)
1 – 3 teaspoons maple syrup or honey, to taste

For the Tiramisu Flavor add:
1 shot of espresso
1 tablespoon unsweetened cacao powder
toppings:
2 tablespoons Greek yogurt
pinch of cacao powder
handful of raspberries

For the Blueberry Pie Flavor add:
1/4 cup fresh blueberries (60 ml / 40 g)
1/2 teaspoon cinnamon
pinch of cardamom
toppings:
2 tablespoons Greek yogurt
handful of blueberries

For the Pumpkin Spice Flavor add:
2 tablespoons pumpkin puree
1/2 – 1 teaspoon pumpkin spice
toppings:
2 tablespoons Greek yogurt
handful of crushed pecans

1. Mix all the ingredients together
2. Add the toppings
3. Let set in the fridge for at least two hours or overnight

LUNCH:
Stuffed Bell Peppers (33g protein per serving)

This recipe makes about 6 servings:
12 small/medium bell peppers
1 tbsp garlic infused olive oil
(1 onion diced if you don’t have IBS
(3 grated cloves garlic if you don’t have IBS)
1.8 lb. / 800g chicken/turkey mince
2 tbsp oregano
1 tbsp dried basil
1 tbsp paprika spice
1 tsp salt
1/2 tsp pepper
pinch of chili flakes
8 green onions, chopped (you can leave out if using onions & garlic)
8 sprigs fresh parsley chopped
1/2 cup chicken broth (1.2 dl)
1 can diced tomatoes (about 14 oz. / 400g)
1 cup cooked rice (2.4 dl)
6.3 oz. / 180g shredded mozzarella

1. Cut the tops off the bell peppers and remove seeds. Finely chop the tops
2. Heat 1 tbsp olive oil in a skillet and add the chicken mince and cook for about 5 minutes
3. Add the spices and stir. Add green onions, parsley, 1/2 cup of broth, diced tomatoes and cooked rice and let simmer for 3 min. Turn off the heat and mix in half of the cheese cheese.
4. Stuff the peppers with the filling. Add 1/2 cup / 1.2 dl water into the bottom of the dish. Cover with foil and bake at 180 Celsius / 350 in Fahrenheit for 35 min.
5. Remove the foil, top with remaining cheese, and bake uncovered for 8–10 min more until cheese melts.

SNACK:
Gingerbread Yogurt Bark (21g protein per serving)

Ingredients for six servings:

For the yogurt mixture:
2 1/2 cups (lactose-free) Greek yogurt (about 600g)
2 tbsp maple syrup / honey
2 tsp gingerbread spice (or 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, pinch of nutmeg & cloves)

Toppings:
2 pieces 70-80% dark chocolate, melted
3 tbsp unsweetened peanut butter
gingerbread granola, recipe below
1 cup raspberries, halved (2.4 dl)

Ingredients for gingerbread protein granola:
1 cup oats (2.4 dl)
1/4 cup crushed nuts of choice, I used pecans (40g)
1 1/2 – 2 tsp gingerbread spice
1/4 cup (vegan) vanilla protein powder (30g)
pinch of salt
2 tbsp maple syrup
2 tbsp melted coconut oil
2 egg whites

1. Mix all the ingredients together for the granola. Spread into a baking pan lined with parchment paper. Bake at 180 Celsius / 350 in Fahrenheit for about 15 min, stirring in between. Let it cool down
2. Meanwhile mix the yogurt, gingerbread spice and maple syrup / honey together. Spread the mixture onto a big cutting board lined with parchment paper. Then add the toppings. Freeze for a couple of hours
3. Cut into pieces and enjoy! Store in air-tight containers in the freezer. Let sit in room temperature for about 15 min before serving

DINNER:
Hummus & Feta Bowls (22g protein per serving)

This recipe makes about 6 servings:
1 1/2 cups dry quinoa (3.6 dl)
2 eggplants, cubed
2 sweet potatoes, cubed
6.3 oz. / 180g crumbled feta
high-protein hummus, recipe below

For the roasted chickpeas:
2 cups chickpeas (about 500g)
2 tbsp olive oil
2 tbsp paprika spice
1 tsp salt
pinch of pepper
pinch of chili flakes

High-protein hummus:
1 cup chickpeas (about 250g)
juice of 1/2 lemon
1 tbsp tahini
1 tbsp garlic infused olive oil
1/2 tsp ground cumin
1/4 tsp salt
1/2 cup (lactose-free) cottage cheese (about 100g)
(add some garlic powder if you don’t have IBS)

1. Add all the ingredients for the hummus into a blender or food processor and mix until smooth.
2. Toss sweet potato cubes with olive oil, salt, and pepper on a baking pan lined with parchment paper. Roast at 200 Celsius / 400 in Fahrenheit for 30 min
3. Toss eggplant cubes with olive oil, salt, and pepper. Mix all the ingredients together for the roasted chickpeas and spread them to the pan. Roast at 200 Celsius / 400 in Fahrenheit for 15 min
4. Cook the quinoa
5. Divide cooked quinoa, chickpeas, roasted eggplant, sweet potatoes, feta and hummus evenly into six containers.

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