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Healthy & High protein Meal Prep | 120G+ Protein Per Day! Muffins, Meatballs, Overnight Oats...
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Healthy & High-protein Meal Prep😍 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 120G+ protein per day! All of these are quick & easy recipes!☺️ We are making healthier muffins, meatballs, sandwiches and overnight oats! All the recipes are also gluten-free & lactose-free! I prepped for three days as usual, I prepped breakfast just for myself, but all the other meals also for Aaron.
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
Apple Pie Overnight Oats (25-32g protein depending on what kind of high-protein yogurt you use)
Ingredients for one serving:
1/2 cup (gluten-free) oats (1.2 dl)
1 tablespoon chia seeds
3/4 cup (lactose-free) low fat Greek yogurt (1.8 dl / 190g)
3 tablespoons apple sauce
optional: 1-2 teaspoons maple syrup/honey if you need extra sweetness
1/2 apple, cut into pieces (save some for topping)*
1/2 teaspoon cinnamon
Pinch of nutmeg
1/4 cup milk of choice (60 ml)
Toppings:
1 tablespoon crushed pecans
Rest of the apple or berries of choice
1. Mix all the ingredients together
2. Add the toppings
3. Let set in the fridge for at least two hours, or overnight
*Apples are high-fodmap, if you are on the elimination phase of the low-FOMAP diet, replace the apple sauce and apples with mashed banana and banana slices, for example
LUNCH
Chicken Salad Sandwiches (about 34g protein per serving)
Ingredients for six servings:
1.3 lb. / 600g cooked chicken breasts, shredded
1/2 cup chives/green onions, chopped (1.2 dl)
3/4 cup sun-dried tomatoes, diced (1.8 dl)
1/2 cup full-fat Greek yogurt (1.2 dl / 125g)
6 tablespoons grated parmesan
4 tablespoons chopped fresh basil
1/2 - 1 teaspoon lemon zest
juice of 1 lemon
salt & pepper, to taste
1. Shred the chicken. I cooked the chicken breasts by boiling them in salty water and then mixing them with a hand mixer. The easiest way to make shredded chicken!
2. Mix all the ingredients together for the chicken salad. Store in an air-tight container in the fridge. Serve with bread, lettuce and tomatoes, for example!
SNACK
Carrot Cake Muffins (about 17g protein per serving)
Ingredients for six servings (this recipe makes 12 muffins and two muffins is one serving):
4 eggs
1 cup cottage cheese (240 ml / 200g)
1/2 cup milk of choice (120 ml)
1 ripe banana
1/4 cup maple syrup (60 ml)
2 teaspoons vanilla extract
1 tablespoon olive oil
3/4 cup ground flaxseeds (180 ml)
1 cup oat flour
1/2 cup (vegan) vanilla protein powder
2 teaspoons baking powder
1 tablespoon cinnamon
2 big grated carrots
1/2 cup crushed walnuts (about 80g), save some for topping
1. Add all the ingredients into a blender except the carrots and walnuts
2. Lastly fold in the carrots and walnuts
3. Spoon the batter into lined muffin pan cavities. Top the muffins with the rest of the crushed walnuts
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 20-25 minutes
5. Store in an air-tight container in the fridge
DINNER
Turkey Meatballs & Spaghetti (about 40g protein if using lentil spaghetti)
Ingredients for six servings:
1.3 lb. / 600g minced turkey meat
2 eggs
3/4 cup (gluten-free) breadcrumbs (1.8 dl)
4 tablespoons chopped chives or green parts of spring onions
(add 1/2 - 1 teaspoon of garlic powder if you don’t have IBS)
4 tablespoons chopped fresh rosemary
2 tablespoons chopped fresh basil
2 teaspoons dried oregano
1/2-1 teaspoon salt
pinch of pepper
+ 6 servings of (gluten-free) chickpea/lentil spaghetti or regular spaghetti
For the sauce:
3 cups / 7.2 dl crushed tomatoes
4 tablespoons chopped fresh basil
4 tablespoons chopped chives or green parts of spring onions (if you don’t have IBS, you can of course add some garlic & onion to this sauce)
2 tablespoons dried oregano
1 tablespoon paprika spice
salt & pepper, to taste
pinch of chili powder
1/2 cup pasta cooking water (1.2 dl)
1. Mix all the ingredients together for the meatballs
2. Roll into about 24 meatballs and place them onto a baking pan lined with parchment paper
3. Bake them at 220 Celsius degrees / 425 in Fahrenheit for 12-15 minutes
4. Meanwhile cook the spaghetti
5. Mix all the ingredients together for the sauce. Pour it into a pan and let simmer for about 10 minutes, add some pasta cooking water, stirring occasionally. Season with additional salt and pepper to taste.
6. When meatballs are done cooking, add them to the sauce, stir to coat
#mealprep #highprotein #healthyrecipes
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
Apple Pie Overnight Oats (25-32g protein depending on what kind of high-protein yogurt you use)
Ingredients for one serving:
1/2 cup (gluten-free) oats (1.2 dl)
1 tablespoon chia seeds
3/4 cup (lactose-free) low fat Greek yogurt (1.8 dl / 190g)
3 tablespoons apple sauce
optional: 1-2 teaspoons maple syrup/honey if you need extra sweetness
1/2 apple, cut into pieces (save some for topping)*
1/2 teaspoon cinnamon
Pinch of nutmeg
1/4 cup milk of choice (60 ml)
Toppings:
1 tablespoon crushed pecans
Rest of the apple or berries of choice
1. Mix all the ingredients together
2. Add the toppings
3. Let set in the fridge for at least two hours, or overnight
*Apples are high-fodmap, if you are on the elimination phase of the low-FOMAP diet, replace the apple sauce and apples with mashed banana and banana slices, for example
LUNCH
Chicken Salad Sandwiches (about 34g protein per serving)
Ingredients for six servings:
1.3 lb. / 600g cooked chicken breasts, shredded
1/2 cup chives/green onions, chopped (1.2 dl)
3/4 cup sun-dried tomatoes, diced (1.8 dl)
1/2 cup full-fat Greek yogurt (1.2 dl / 125g)
6 tablespoons grated parmesan
4 tablespoons chopped fresh basil
1/2 - 1 teaspoon lemon zest
juice of 1 lemon
salt & pepper, to taste
1. Shred the chicken. I cooked the chicken breasts by boiling them in salty water and then mixing them with a hand mixer. The easiest way to make shredded chicken!
2. Mix all the ingredients together for the chicken salad. Store in an air-tight container in the fridge. Serve with bread, lettuce and tomatoes, for example!
SNACK
Carrot Cake Muffins (about 17g protein per serving)
Ingredients for six servings (this recipe makes 12 muffins and two muffins is one serving):
4 eggs
1 cup cottage cheese (240 ml / 200g)
1/2 cup milk of choice (120 ml)
1 ripe banana
1/4 cup maple syrup (60 ml)
2 teaspoons vanilla extract
1 tablespoon olive oil
3/4 cup ground flaxseeds (180 ml)
1 cup oat flour
1/2 cup (vegan) vanilla protein powder
2 teaspoons baking powder
1 tablespoon cinnamon
2 big grated carrots
1/2 cup crushed walnuts (about 80g), save some for topping
1. Add all the ingredients into a blender except the carrots and walnuts
2. Lastly fold in the carrots and walnuts
3. Spoon the batter into lined muffin pan cavities. Top the muffins with the rest of the crushed walnuts
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 20-25 minutes
5. Store in an air-tight container in the fridge
DINNER
Turkey Meatballs & Spaghetti (about 40g protein if using lentil spaghetti)
Ingredients for six servings:
1.3 lb. / 600g minced turkey meat
2 eggs
3/4 cup (gluten-free) breadcrumbs (1.8 dl)
4 tablespoons chopped chives or green parts of spring onions
(add 1/2 - 1 teaspoon of garlic powder if you don’t have IBS)
4 tablespoons chopped fresh rosemary
2 tablespoons chopped fresh basil
2 teaspoons dried oregano
1/2-1 teaspoon salt
pinch of pepper
+ 6 servings of (gluten-free) chickpea/lentil spaghetti or regular spaghetti
For the sauce:
3 cups / 7.2 dl crushed tomatoes
4 tablespoons chopped fresh basil
4 tablespoons chopped chives or green parts of spring onions (if you don’t have IBS, you can of course add some garlic & onion to this sauce)
2 tablespoons dried oregano
1 tablespoon paprika spice
salt & pepper, to taste
pinch of chili powder
1/2 cup pasta cooking water (1.2 dl)
1. Mix all the ingredients together for the meatballs
2. Roll into about 24 meatballs and place them onto a baking pan lined with parchment paper
3. Bake them at 220 Celsius degrees / 425 in Fahrenheit for 12-15 minutes
4. Meanwhile cook the spaghetti
5. Mix all the ingredients together for the sauce. Pour it into a pan and let simmer for about 10 minutes, add some pasta cooking water, stirring occasionally. Season with additional salt and pepper to taste.
6. When meatballs are done cooking, add them to the sauce, stir to coat
#mealprep #highprotein #healthyrecipes
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