Healthy & High protein Weekly Meal Prep | 100G protein per day! скачать в хорошем качестве

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

Healthy & High-protein Weekly Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 100G protein per day! All the recipes are gluten-free, easy to make and so delicious! I’m meal prepping just for myself this time and 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: Breakfast casserole This makes about 3 servings: 9 eggs Pinch salt & pepper chili flakes chives, to taste 3.5 oz. / 100g deli turkey, chopped 2 bell peppers, chopped 1.75 oz. / 50 g spinach, finely chopped 3.5 oz. / 100g (lactose-free) low fat shredded cheese 1. Mix the eggs and spices together 2. Pour into baking pan/baking dish lined with parchment paper 3. Add the veggies and cheese on top 4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 25-30 minutes 5. Cut into pieces and serve with bread 6. Store in an air-tight container in the fridge LUNCH: Greek-style salad jars This makes about 3 servings: 10.5 oz. / 300g chicken breast, cubed 1 tablespoon (garlic infused) olive oil pinch of salt pinch of pepper 1 tablespoon oregano pinch of chili powder 1/2 cup uncooked quinoa (120 ml) 2 bell peppers, diced 1 cucumber, diced 1 1/2 cups cherry/grape tomatoes (about 225g) 3.2 oz. / 90g (lactose-free) feta handful of kalamata olives For the dressing: juice of 1/2 lemon 3 tablespoons (garlic infused) olive oil 1 teaspoon dijon mustard 1 teaspoon oregano pinch of salt & pepper 1. Cook the chicken with the olive oil. Add the spices 2. Meanwhile cook the quinoa according to its packaging 3. Mix the ingredients for the dressing together 4. Divide the dressing into three big jars 5. Then add the chicken, quinoa, tomatoes, cucumbers, feta, olives and bell peppers 6. Store in the fridge SNACK: Healthy & High-protein Blueberry Oatmeal Bars I used nonfat Greek yogurt in this recipe that contains 13g protein per 100g. This makes about 3 servings: 2 bananas 1 1/2 cup (lactose-free) nonfat/low fat Greek yogurt (360 ml / about 375g) 1/2 cup (gluten-free) oats (120 ml) 1/2 cup (vegan) vanilla protein powder (120 ml / 60g) 1/2 teaspoon baking powder 1/2 teaspoon ground cardamom 1 cup wild blueberries, I used frozen ones (240 ml / 170g) 1. Mash the bananas 2. Add the rest of the ingredients (except the blueberries) 3. Fold in the blueberries 4. Pour into a baking dish lined with parchment paper 5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 30 minutes 6. Store in an air-tight container in the fridge DINNER: salmon & roasted veggies This makes about 3 servings: For the roasted vegetables: About 6 potatoes 1 big zucchini 1 broccoli 3 big carrots 2 tablespoons (garlic infused) olive oil Pinch of salt For the salmon: 10.5 oz. / 300g salmon 1 tablespoon (garlic infused) olive oil Juice of 1/2 lemon 1 teaspoon dried herbs of choice Pinch of salt & pepper 1. Wash and chop the vegetables 2. Spread them onto a baking pan lined with parchment paper 3. Drizzle olive oil on top and add a pinch of salt 4. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes 5. Then drizzle some olive oil and lemon juice on top of the salmon and make sure they are fully covered in the liquid. Sprinkle salt, pepper and dried herbs of choice on top. 6. Place the salmon pieces onto the baking pan with the vegetables and put it back into the oven for ten more minutes 7. Serve with a dressing of choice, and enjoy 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 #mealprep #highprotein #healthyrecipes