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/dessert and dinner that get you 100G+ protein per day! All of these are quick & easy recipes!☺️ We are making apple pie pancake bowls, noodle soup jars, healthy protein brownies and chicken-lentil curry! All the recipes are also gluten-free & lactose-free! I prepped for three days as usual, I prepped 4 servings of the breakfast and 6 servings of everything else.

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💪🏻

00:00 Intro
00:26 Breakfast
02:00 Lunch
03:45 Snack/Dessert
04:43 Dinner

BREAKFAST:
Apple Pie Pancake Bowls (about 28g protein per serving)

Ingredients for 4 servings:
8 eggs
2 cups high protein Greek yogurt or cottage cheese) (500g / if using cottage cheese 400g)
1/2 cup apple sauce that is 100% made of apples (1.2 dl)
1 tablespoon maple syrup/honey, or more to taste
4 teaspoons vanilla extract
1 1/2 cups all purpose (gluten-free) flour or oat flour (3.6 dl)
4 teaspoons baking powder
2-4 teaspoons cinnamon

toppings:
2 apples, diced* (if you are on the elimination phase of the low-FODMAP diet, replace the apples with berries of choice)
cinnamon

1. Mix the wet ingredients together
2. Add the dry ingredients and stir to combine
3. Pour into greased glass containers or ramekins. Add 1/2 diced apple per container. Push them into the batter and sprinkle cinnamon on top
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20-30 minutes
5. Serve with a little bit of maple syrup, for example!

LUNCH:
Noodle Soup Jars (about 22g protein per serving)

For one serving you need:
1 tablespoon (gluten-free) soy sauce
1 teaspoon garlic/chili infused olive oil
1 teaspoon sesame oil
1-2 teaspoons vegetable bouillon, depending on how salty your bouillon is (I used powder)
pinch of chili flakes
(if you don’t have IBS, add some grated garlic cloves or garlic powder)
3.5 oz. / 100g high-protein tofu cooked on a pan with olive oil and seasoned with salt and pepper, the tofu I used contains 18g protein per 100g (you could also use chicken)
handful of sliced mushrooms
handful of sugar snap peas
1/2 bell pepper, diced
1/2 cup broccoli heads chopped into very thin pieces (1.2 dl)
rice vermicelli noodles (or other noodles that cook quickly)

1. First add the soy sauce, oils, bouillon and chili powder to the bottom of the jar
2. Then add the tofu, vegetables and noodles
3. Cover with a lid and store in the fridge
4. Bring the jar to room temperature ten minutes before adding the hot water (so that the glass won’t break)
5. Add hot water and stir. Let sit for 5-10 minutes, until the noodles are cooked

SNACK:
Healthy Protein Brownies (about 13g protein per serving)

This recipe makes about 6 servings:
2 bananas
1/3 cup olive oil / melted coconut oil / melted butter (80 ml)
2 eggs
1 teaspoon vanilla extract
1 cup almond flour (2.4 dl)
1/2 cup (vegan) chocolate protein powder (1.2 dl)
2 tablespoons unsweetened cacao powder
1 teaspoon baking powder
pinch of salt

optional topping: 3 pieces of 80% dark chocolate

1. Add all the ingredients into a blender and mix until smooth
2. Pour into a baking dish lined with parchment paper and spread it evenly. Sprinkle the chocolate chunks on top. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 15-20 minutes. Let cool down and cut into pieces

DINNER:
Easy Chicken-Lentil Curry (about 40g protein per serving)

This recipe makes about 6 servings:

For the chicken marinade:
2/3 cup (lactose-free) fullfat Greek yogurt (160 ml / 170g)
2 limes
2 tablespoons (garlic infused) olive oil
2 tablespoons curry powder
(if you don’t have IBS, add some grated garlic cloves or garlic powder)
pinch chili flakes
1 teaspoon salt
pinch of pepper

+ 6 chicken breasts, diced (about 130g each)
(2 onions if you don’t have IBS)

8 oz. / 230g canned red lentils
3 bell peppers, diced
1 1/2 -1 2/3 cups 10% cooking cream or light coconut milk (360-400ml)

1. Mix all the ingredients together for the marinade. Let the chicken marinate for 15-30 minutes.
2. Cook the chicken on a non-stick pan for about 8 minutes stirring occasionally.
3. When the chicken is almost cooked, add the bell peppers, lentils, and cooking cream/coconut milk and let simmer for about 10 minutes, stirring occasionally. Meanwhile cook some rice. Add more spices to the sauce if needed!
4. Serve with rice, for example!

#mealprep #highprotein #healthyrecipes

[AlmostCH]

I've been following your recipes for a few weeks now and they're such a timesaver and SO delicious!

[debraybarra]

Selma Selma Selma … you always deliver but I feel this one you knocked out of the park. Thank you so much! ❤

[maverick_monkey]

This is so helpful, thanks for the inspiration and super nice recipes!🤗

Did you consider putting the recipe names of what you prepped/cooked in the video in the title as well? At least for some videos. I think it would be neat to know at a glance which recipes the videos contain, that way it would also be easier to find some recipe that we remember you made and rewatch the video as we’re preparing it ourselves :)

[maviscole]

Making these all TOMORROW. Thank you so much for sharing.

[AbisolaAbodedele]

I’ve been following your channel for quite a while now and your recipes are really good!! I was wondering if you could make healthy cookies as a snack next time? Thank you!!

[lynnkavanagh]

All of these recipes look amazing, but the one that’s calling my name are the brownies. I love chocolate & this recipe looks really easy! Thanks Selma.

[ThuvarakaMahenthiran]

Loved your Healthy & High Protein Meal Prep video Selma ❤❤❤❤❤

[jamillettet]

Thank you for all you do I appreciate you. It helps me so much, theres so much I cant eat at the moment have had pancrea problems for a while now😢

[kaseysenior]

I would really like to see some more fall recipies and wraps for lunch or sandwiches that i can take for pack lunch if possible ❤🥰

[donnasherwood]

Thank you for the recipes you share with us. They are wonderful!

[EzzR]

Your recipes looks delicious and so healthy😋😋 I'll definitely try it 🥗🍛 Hugs from Brazil ✨👏🏻

[basedfinnmaid]

Pumpkin season is here so maybe some recipe with pumpkins🎃 and salmon recipes

[Lightpoetry.]

🎉🎉meal prep new video!! Whoop whoop!!😃 thank you Selma! I made the hazelnut/chocolat bars of the last video, and they are 🤤🤤👌🏼🙌🏼 have a good week end!

[shanDalicous]

I like the glass square containers for pancake prep; do you please have a link to purchase info? LOVE ALL your recipes

[dineessa]

Love your recipes SOOO much, your meal prep videos gets better and better every time!!🥰🤤

[Adgegbeag]

I love all the dishes. Quick question for the brownies for ppl that don't like bananas what can we substitute it with?

[shyanne]

What protein powder do you use? And have you tried making the brownies without the protein powder?

[MillieSoto-bm]

Where can I purchase these recipes in a hard cover book? I keep all of my cookbooks in the kitchen.

[moniquescott]

She does not give measurements on each ingredients😢😢😢

[michellekennedy]

No protein powder but lots of Greek yogurt.