Скачать с ютуб Easy Healthy & High protein Meal Prep | 100G protein per day! в хорошем качестве

Easy Healthy & High protein Meal Prep | 100G protein per day!

Easy Healthy & High-protein Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack, dinner and dessert that get you 100G protein per day! All the recipes are gluten-free, easy to make and so delicious! I’m meal prepping six servings of each meal this time, so I’m meal prepping for three days☺️ For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 https://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 Bake This recipe makes 6 servings: 3 cups (lactose-free) low fat cottage cheese (600g) 15 eggs pinch of salt (to taste) pinch of black pepper (to taste) 1.7 oz. / 50g spinach, chopped 1/2 bunch of fresh basil chopped 17.5 oz. / 500g cherry tomatoes, halved 1. Put the cottage cheese into a blender and mix until smooth 2. In a bowl whisk eggs, blended cottage cheese, and spices together 3. Pour the mixture into a greased baking dish. Add the spinach, basil and cherry tomatoes on top. Transfer to oven and bake at 180 Celsius degrees / 350 in Fahrenheit for about 25-30 minutes. Serve with bread, for example! 4. Store in the fridge. Reheat in the microwave LUNCH: Caprese Salad Jars Dressing for one serving: 1-2 tablespoons pesto 1 tablespoon Greek yogurt 1 tablespoon lemon juice 1/2 teaspoon dijon mustard pinch of salt & pepper Ingredients for one serving: 1/2 cup cooked quinoa (120 ml) 1.8 oz. / 50g mozzarella balls 1/2 cup chickpeas (120 ml / 80g) arugula, to taste cherry tomatoes, to taste handful of fresh basil 1. Mix all the ingredients together for the dressing 2. Divide the dressing into the jars. Then add the chickpeas, mozzarella, quinoa, arugula, cherry tomatoes and basil 3. Store in the fridge SNACK: No Bake Crunchy Chocolate Bars Ingredients for 6 servings: 1/2 cup unsweetened peanut butter (120 ml), I use a pb that is 100% made of peanuts 3 tablespoons maple syrup or honey 2 tablespoons unsweetened cacao powder 3 scoops (vegan) chocolate protein powder (90g) 1/4 -1/3 cup milk of choice (60-80 ml) + 4 crushed rice cakes 1. Mix the peanut butter, maple syrup, cacao powder, protein powder and milk together 2. Fold in the crushed rice cakes 3. Press the mixture into a container lined with parchment paper 4. Let set in the freezer for about 2 hours 5. Cut into bars 6. Store in an air-tight container in the freezer. DINNER: Sheet Pan Dinner This makes about 6 servings Chicken & veggie marinade: juice of 1 1/2 lemons 1/3 cup (garlic infused) olive oil (80 ml) 1 tablespoon oregano 1 teaspoon salt pinch of pepper 4 teaspoons dijon mustard pinch of chili flakes 4 red bell peppers 2.2 lb. / 1 kg small potatoes 2 zucchinis 2.2 lb. / 1 kg cherry tomatoes 1.8 lb. / 800g chicken breasts Yogurt sauce: 1 cup (lactose-free) Greek yogurt (240 ml / 250g) 3 - 4 tablespoons chopped herbs of choice pinch of chili flakes pinch of salt & pepper 1. Mix all the ingredients for the marinade together. Place the chicken breasts into a bowl and pour 1/2 of the marinade on top. Let the chicken marinate in the fridge for about 1 hour 2. Chop all the vegetables. Place them on two baking pans lined with parchment paper. Add the rest of the marinade on top of the veggies and stir 3. Bake the vegetables at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes. Add the chicken breasts on top and bake for about 15 minutes more. Check that the chicken is fully cooked 4. Serve with a homemade yogurt sauce or add a store bought one DESSERT: 2-ingredient Mango Frozen Yogurt Popsicles This makes 8 small pops or 6 bigger ones Ingredients: 3/4 cup mango puree (180 ml) 3/4 cup full-fat Greek yogurt (180 ml / 190g) 1. Mix the mango puree and yogurt together 2. Spoon to popsicle molds and freeze for about 4 hours 3. Store in an air-tight container in the freezer 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: https://vm.tiktok.com/ZMLs4yp7x/ My website: https://www.fitfoodieselma.com #highprotein #mealprep #healthyrecipes