Healthy & High Protein Meal Prep | Weight Loss Friendly Recipes | 100G+ protein
Healthy & High-protein Meal Prep with weight loss friendly recipes😍 In this video we are going to prep healthy breakfast, lunch, snack and dinner that will get you 100G+ protein per day! We are making sheet pan pancakes, spicy & crunchy wraps, chocolate mousse cups and chicken bowls!
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00:00 Intro
00:30 Sheet Pan Pancakes
02:19 Lunch Wraps
04:58 High-protein Chocolate Mousse
06:09 Chicken & Roasted Veggies Bowls
09:30 Outro
BREAKFAST:
Sheet Pan Pancakes (about 25 G protein per serving)
Ingredients for six servings:
12 eggs
3 cups high-protein (lactose-free) Greek yogurt (750g)
2 tablespoons maple syrup
1 tablespoon vanilla extract
2 cups (gluten-free) all purpose flour (4.8 dl)
2 tablespoons baking powder
1. Mix the wet ingredients together
2. Add the dry ingredients and stir to combine
3. Pour into a deep baking pan lined with parchment paper
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 35-45 minutes
5. Store in the fridge or freezer and reheat in the microwave in the mornings
LUNCH:
Spicy Crunchy Wraps (vegetarian version, about 30 G protein per serving)
Ingredients for six servings:
for the tofu/chicken marinade:
4 tablespoons soy sauce
2 tablespoons (garlic infused) olive oil
2 tablespoons hot sauce
1 tablespoon honey
(if you don’t have IBS, add 1 teaspoon garlic powder)
1.5 lb. / 700g high-protein tofu, cubed (or chicken)
for serving:
6 high-fiber tortillas
2 servings of rice
1/2 red cabbage
4 carrots
4 bell peppers
dressing:
1 cup (lactose-free) Greek yogurt (240 ml / about 250g)
3 tablespoons hot sauce
2 tablespoons light mayo
1 tablespoon dijon mustard
2 teaspoons paprika spice
pinch of chili flakes
pinch of salt
1. Mix all the ingredients together for the marinade. Let the tofu/chicken marinate for 1 hour
2. Meanwhile chop all the vegetables and mix all the ingredients together for the dressing
3. Cook the tofu on a pan. Meanwhile cook some rice.
4. Store the ingredients in containers in the fridge. You can reheat the rice and chicken before serving. If you are taking the wraps to work/school, you can build them the night before
SNACK/ DESSERT:
Chocolate Cheesecake Mousse (about 20 G protein per serving)
Ingredients for six servings:
3 cups high-protein (lactose-free) cottage cheese (600g)
6 tablespoons unsweetened cacao powder
optional: 6 tablespoons (vegan) chocolate 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:
Roasted Veggies & Chicken (about 35 G protein per serving)
This makes about 6 servings:
For the chicken marinade:
1.5 lbs / 700g / six chicken breasts
juice of 1 lemon
3 tablespoons olive oil
2 teaspoons dried oregano
2 teaspoons paprika
1 teaspoon salt
½ teaspoon black pepper
pinch of chili flakes
For the Roasted Veggies:
3 bell peppers, sliced
2 small zucchinis, chopped
2 small eggplants, chopped
14 oz. / 400 g broccolini
2 tablespoons olive oil
1 teaspoon salt
½ teaspoon pepper
4 teaspoons dried thyme
optional: 4 teaspoons dried rosemary
For the Quinoa:
1 cup dry quinoa (240 ml)
2 cups vegetable broth (480 ml)
1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for about 30 minutes.
2. Rinse and cook the quinoa
3. Add broccolini and bell peppers on one baking pan lined with parchment paper and zucchini and eggplant on another pan. Toss the veggies with olive oil, salt, pepper, and thyme & rosemary. Roast at 200 Celsius degrees / 400 in Fahrenheit, the broccolini and bell peppers for about 15 minutes and zucchini and eggplant for about 20 minutes
4. Heat a pan over medium-high heat, cook chicken for 5-6 minutes per side until golden and cooked through.
5. Divide quinoa, roasted veggies, and chicken into containers
#mealprep #highprotein #healthyrecipes
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25 Comments
Wow, these look so tasty! Can’t wait to try them. ❤🎉
Can you leave the hot sauce out? I’m not a big fan of it!
Please a week of healthy breakfast 🥞 ❤
Every time I hit the more to see the recipe it won’t let me it keeps going to the hashtags!! So annoying
What type of hot sauce do you use? Love your videos. Planning to try the tofu wrap and I need to make sure I have the correct hot sauce,
Use whey protein vanilla powder and almond flour instead of regular flour
How must do eggs cost per dozen?
May I ask what kind of knife you’re using? I love watching it cut through vegetables ✨
Hello can I upload your short video on my account please answer me. I will tag you when I upload your short video…😊
Everything looks delicious and easy to make💞
Selma you are such an inspiration! Thank you so much for all ideas. I also love when you show us some Finland but I get it, it is winter so not a good time to film the dark cold world
❤
Your hair is so shiny. I wonder if it’s something you use or because of all the healthy nutritious food you eat 🙂
I love your enthusiastic pose on the cover of your videos it’s my fave thing ever
You need to start a podcast. Your voice is so soothing. I will sleep like a baby. 😌
How deep is your sheet pan for the pancakes?
I cant wait to try the chocolate mousse!! ❤
Everything looks yummy. I haven't tried any of the recipes yet.
Yaaaaaaaay🎉🎉🎉🎉
Brilliant as always Selma. Quick question, is there a reason you suggest using vegan protein powder? I just wondered if there was something about it that you thought was better than something like whey protein powder for example 🙂
I love your marinades Selma, thank you😊
The pancakes!! ❤
Definitely need to try making this chocolate mousse. Looks so good
How much chickpeas do we add as vegetarian?
Could you do a break down for two people please❤ love your channel ❤️
Oooo I like the pancake recipe