Healthy & High protein Meal Prep with Easy Recipes | 100G+ Protein | overnight oats, wraps, pasta…
Healthy & High-protein Meal Prep with Easy Recipes😍 In this video we are going to prep healthy breakfast, lunch, snack and dinner that will get you 100G+ protein per day!
More recipes in my new Meal Prep E-book😍 Here’s the link: 🥰 The book has 80 healthy and high-protein recipes: 20 breakfast, 20 lunch, 20 snack and 20 dinner recipes. It took a year to test out all the recipes and create this book with my favorite meal prep recipes, I hope you enjoy❤️
The recipes are easily adaptable, so you can switch things up to your liking. They are also beginner friendly! I like to create recipes with nutritious ingredients that make us feel good! The nutritional info of the recipes can be found at the end of the book. The numbers aren’t next to each recipe as they may be triggering to someone struggling with an eating disorder❤️
BREAKFAST
Tiramisu Overnight Oats (about 35g protein per serving)
For one serving:
1/2 cup oats (120 ml)
1 tablespoon chia seeds
1/4 cup high-protein (lactose-free) Greek yogurt (60 ml)
1 tablespoon light cream cheese (or extra yogurt)
1/4 cup coffee (60 ml)
2 tablespoons (vegan) vanilla protein powder
1 tablespoon maple syrup
1/2 cup milk of choice (120 ml)
For topping:
1/3 cup vanilla flavored high-protein (lactose-free) Greek yogurt or quark (80 ml)
pinch of cacao powder
optional: raspberries
1. Mix all the ingredients together in a jar or container
2. Top with vanilla Greek yogurt, cacao powder and raspberries and enjoy!
LUNCH
Spicy Chicken Wraps (about 40g protein per serving)
Ingredients for six servings:
for the chicken marinade:
4 tablespoons soy sauce
3 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 raw chicken breasts, cut into strips
for serving:
6 big tortillas
4 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 chicken marinade. Let the chicken marinate for about 15 minutes
2. Meanwhile chop all the vegetables and mix all the ingredients together for the dressing
3. Cook the chicken 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
High-protein Hummus & Crackers (about 9 g protein per serving)
Ingredients for six servings:
1 1/2 cups chickpeas (about 375g)
juice of 1 lemon
2 tablespoon garlic infused olive oil
2 tablespoons tahini
1 teaspoon ground cumin
(If you don’t have IBS, add 1-2 teaspoons garlic powder)
1/2 teaspoon salt
1 cup (lactose-free) high-protein cottage cheese (about 200g)
for serving:
Seed crackers
1. Add all the ingredients into a blender or food processor and mix until creamy
2. Store in containers in the fridge. Serve with crackers, for example
DINNER
Pesto Pasta Bake (about 35 g protein per serving)
Ingredients for about 6 servings:
1.1 lb. / 500 g lentil pasta
2.2 lb. / 1 kg cherry/grape tomatoes, halved
2 heads of broccoli, chopped into smaller pieces
2.8 oz. / 80 g grated Parmesan cheese
For the pesto sauce:
2 big bunches of fresh basil
2 cups loosely packed fresh spinach
juice of 1/2 lemon
1/4 cup olive oil (60 ml)
2.8 oz. / 80 g grated Parmesan cheese
3.5 oz. / 100 g light (lactose-free) cream cheese
optional: 1/2 cup toasted pine nuts (70 g)
(if you don’t have IBS, add 1-2 teaspoons garlic powder)
salt to taste
1. Chop the vegetbles
2. Cook the lentil pasta
3. Add all the ingredients for the pesto into a blender and mix until smooth
4. Add the pasta, vegetables and pesto into a big baking dish or glass container and stir. Top with Parmesan. Bake at 390 in Fahrenheit / 200 in Celsius for about 10 minutes or until the cheese has melted
5. Store in the fridge
6. Reheat in the microwave before serving
#healthymeals #mealprep #highprotein
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24 Comments
What can I use in substitute for coffee in the Oat drink?
Why you always choose low fat dairy products fats are esential for the body
que rico y delicioso =)
How big is your glass jars for overnight oats? Curious
Another inspiring meal prep. I like the breakfast oats, hummus, and pesto. ❤
Selma you are a God send! Thank you for that chicken marinade recipe! I made the chicken for a sandwhich and it was chefs kiss! I just finished putting my overnight oats in the fridge praying it comes out good🤞🏻😬
These looks delicious and simple to make. Thanks for sharing!
Loved your Healthy & High Protein Meal Prep video Selma ❤❤❤❤❤
Hi Selma, all of these recipes look and sound delicious! TY for sharing them with us.
Selma, I'm so happy I found your channel!
Are the wraps gluten free?
What a great spin on the hummus!
This is where I go for all of my recipes, thankyou so much!❤
I think you should give veg/vegan meat free options too
Thank you for your videos. You’re a huge help! The only thing that would be better is if the video titles weren’t all the same or if they listed the foods. I follow and save so many of your videos it’s hard to keep track of what’s what. Thanks for all you do!
Tiramisu oats, that's what I was waiting for 🥰 Thank you ❤And just lunch, it's the most colorful and the healthiest lunch I've ever seen. Purple cabbage is extremely healthy. 😊
Que legal. As receitas estão em português 😂
I love your meal prep videos, thank you for the inspiration ❤
Can you please start adding calories to the meals? 😀
Everything she makes looks so pretty!
Love your turtleneck sweater! May I ask where it's from? Also lovely recipes!🍀
Hi from France 🇫🇷 I love your meal prep videos❤
I have a challenge for you. Would it be possible to come up with recipes that are dairy free and don't contain any protein powders? Possibly without eggs also😢 I know…. it's not easy
Love you ❤❤