15-Minute Meal Prep Lunches | 3 Healthy & Easy Recipes скачать в хорошем качестве

15-Minute Meal Prep Lunches | 3 Healthy & Easy Recipes

Today we doing a 15-minute lunch meal prep. We are making 3 healthy & easy recipes😍 These are great lunch ideas for work or school. These contain 25-30g protein per serving depending on which pasta, tofu, cheese you use etc. All these recipes are also vegetarian. 🥒Greek pasta salad jars 🍜noodle soup jars 🍅Caprese salad jars More healthy & easy recipes in my Ebooks! Get all three of my Ebooks and save over 30%! All of my most popular recipes in one place! Learn how to make quick healthy meals, master meal prepping, and learn to make healthy treats that satisfy your sweet tooth! All of the books have easy, low-effort recipes that are beginner-friendly! 265 recipes combined that make healthy lifestyle more fun & delicious! https://www.fitfoodieselma.com/e-books/ ✨❤️ I've linked the jars I used to my Amazon store front: https://www.amazon.com/shop/selmaheal... 00:00 Intro 00:21 Greek Pasta Salad 03:43 Noodle Soup Jars 06:59 Caprese Salad Jars Greek Pasta Salad Jars (about 27 g protein per serving) for two servings: 5.6 oz. (gluten-free) lentil pasta (160 g) 9 oz. cherry / grape tomatoes (250 g) 1/2 big cucumber 1 bell pepper 2. oz. feta, crumbled (60 g) 1/4 cup kalamata olives (60 ml) If you don’t have IBS, you can add 1 diced red onion if you wanted to add more protein, you can add some chicken, for example for the dressing: 2 tablespoons (garlic infused) olive oil juice of 1/2 small lemon 2 teaspoons dijon mustard optional: 1 tablespoon balsamic vinegar 2 teaspoons oregano 1 teaspoon honey If you don’t have IBS, you can add 1/2 teaspoon garlic powder pinch of salt & pepper 1. Cook the pasta according to its packaging 2. Meanwhile wash and chop the vegetables and mix all the ingredients together for the dressing 3. Drain the pasta and rinse it in cold water, so it cools down immediately 4. Divide the dressing into two big glass jars. Add the pasta, olives, feta, bell pepper, cherry tomatoes and cucumber 5. Cover with lids and store in the fridge 6. Before serving add all the ingredients into a big bowl and toss Noodle Soup Jars (about 30 g protein per serving) For two servings of the broth concentrate: 2 - 4 tablespoons (gluten-free) soy sauce, to taste 2 teaspoons sesame oil 2 teaspoons garlic infused olive oil 2 - 4 teaspoons vegetable bouillon powder, depending on how salty your bouillon is pinch of chili flakes 1/2 teaspoon ground ginger (if you don’ t have IBS, add 1/2 - 1 teaspoon garlic powder) 8 oz. high-protein firm tofu, cubed (225 g) 1 cup canned mushrooms (150 g) 1 cup edamame beans (155 g) 1 bell pepper, diced 2 servings rice vermicelli noodles or other noodles that cook quickly 1. In a bowl, mix all the ingredients together for the broth concentrate. Divide into two big glass jars 2. Then add the tofu, vegetables and noodles 3. Cover with lids and store in the fridge 4. Bring a jar to room temperature ten minutes before adding the hot water so the glass jar won’t break 5. Add boiling water and stir well. Let sit for about 5 minutes, until the noodles are cooked and enjoy! Caprese Salad Jars (about 26 g protein per serving) For two servings: 1/3 cup uncooked quinoa (80 ml) 2/3 cups cooking water (160 ml) 1 1/4 cups canned chickpeas (215 g) 3.5 oz. / 100 g (lactose-free) mozzarella balls 2 cups arugula (60 g) 1 1/2 cups cherry tomatoes, halved (225 g) Two handfuls of fresh basil if you wanted to add more protein, you can add some chicken, for example Dressing: 2 tablespoons (garlic infused) olive oil 2 tablespoons balsamic vinegar 2 teaspoons Dijon mustard pinch salt 1. Rinse the quinoa. Boil the water and cook the quinoa 2. Mix all the ingredients together for the dressing 3. Rinse the chickpeas and blot them dry 4. Divide the dressing into two big glass jars. Then add the chickpeas, mozzarella, quinoa, cherry tomatoes, arugula and basil 5. Cover with lids and store in the fridge 6. Before serving, toss to combine! #mealprep #healthylunch #lunchideas