Meal Prep for the Week in 1 hour | Healthy & High Protein Recipes | 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!
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link to the jars I use:
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
source
25 Comments
Amazing as always !! Thank you so much !! I will keep following these recipes they are super good healthy and delicious !! ❤️🙏🏻 Many greetings from Sydney Australia 🇦🇺 🐨Have an awesome weekend !!
Multumesc cu recunostinta si iubire! O primavara minunata! ☺️💓🌷🌷🌷🌈
😊😊👍👍
Can anyone recommend a good protein powder in UK thank you 😊
It's super funny to see you in a rush like this 😂😂. I can feel the stress. Well done, cheers for finishing the challenge in time. You deserve a medal.
Hope you are enjoying this meals without stress now.
Hi, Delicious looking meals and desserts. TY for sharing your many recipes with us.
I love that you always make dessert! ❤
Hi Selma 🤗 Amazing!!! You did it!! everything looked so delicious. I would like to see more beef recipes please – like maybe an Asian inspired beef stir fry?
I have been watching your videos for a few months now and love everything about them. I just purchased the ebook bundle & can’t wait to cook healthy, nutritious & tasty food for my family. This will help to set them up for a lifetime of good healthy cooking so a huge thank you to you Selma for what you do 🫶🏻 ❤
Is it safe to eat food made on Monday during the weekend?? Or do you freeze it?
Do you only meal prep or do you just make one off meals? Your content is amazing.
Amazing work Selma! I love all your ideas, and this mousse is on my to do list for next week meal prep! ❤
Thank you so much for sharing these recipes with us🥰everything looks delicious’
Can you make a video about yourself?
Looks amazing Thanks
I enjoy watching your videos so much and always share them with my boyfriend and my friends.. thanks a lot for sharing your recipes ❤
Loved your One Hour Healthy and High Protein Meal Prep video Selma
yum yum the mousse looks super creamy!
Best video ever! Please make more of these!!!! I would meal prep with these every week!!!!
What can I take beside Rucola? I don't like rucola that much but the salad looks so good … wanna try it
This was great, you should do a whole series like this. If I had five weeks of this on rotation, I would be a very happy camper!!
GIRl! 24 hours in 1 hour is crazy work, the way I'd be scrambling and panicking to get everything done the whole time! 😅😂🥴Particularly love the idea of the peanut butter mousses, they sound amazing! 😍🤤I think I may use Greek yogurt in mine though as it's cheaper and more readily available for me 😊
Amazing! You should wash the rice though!!
Your videos are so helpful, you can find all the information in one video which is so great. Love that you focus on simple and healthy ingredients yet tasty. So glad to see you doing well 💛💐
Hello, my favorite vidéo, think you. 💖💖💖💖