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

High-protein 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, lactose-free, easy to make and so delicious!

I’m meal prepping for three days this time. I meal prep breakfast & dinner for both my boyfriend and I, and then lunch & snack only for myself because my boyfriend eats at work. If you wanted to make six servings of also the lunch & snack, you can just multiply the recipes☺️

BREAKFAST
Sheet Pan Eggs
This makes 6 servings:
12 eggs
1 cup (lactose-free) cottage cheese (200g)
1 cup grated low fat cheese (240 ml/ 120g)
3 small bell peppers finely chopped
1 cup spinach finely chopped (50g)
1/2 teaspoon salt
pinch of pepper

1. Add eggs, cottage cheese and spices to a blender and mix until smooth
2. Pour into a greased baking dish
3. Add the veggies and grated cheese on top
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 15 minutes
5. Cut into pieces and serve with bread, I used oat bread

LUNCH
Baked Feta Pasta (inspired by @Liemessä)
This makes 3 servings:
10.5 oz. / 300 g lentil/chickpea pasta
5.3 oz. / 150 g (lactose-free) feta
3 tablespoons (garlic infused) olive oil
1.1 lb. / 500 g cherry tomatoes
pinch of salt
pinch of pepper
pinch of chili flakes

1. Add 2 tablespoons of the olive oil into a baking dish
2. Add the feta to the center of the dish. Add the cherry tomatoes into the dish. Add the rest of the olive oil on top of the feta. Sprinkle the chili flakes on top of the feta. Sprinkle salt & pepper on top
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for 15 minutes
4. Meanwhile cook the pasta
5. Turn the heat up in the oven to 225 Celsius degrees / 440 in Fahrenheit and cook for 5 more minutes
6. Break the feta. Add the pasta to the dish and stir

SNACK:
Yogurt Parfaits
Ingredients for 1 serving:
3/4 cup low fat (lactose-free) Greek yogurt (180 ml)
1/2 cup blueberries/wild blueberries (120 ml / 85g)
1/2 cup homemade granola (120 ml)

Granola recipe:
2 cups gluten-free oats or buckwheat flakes (480 ml)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup
2 teaspoons cinnamon

1. Mix all the ingredients together.
2. Spread the mixture on a baking pan lined with parchment paper.
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20-25 minutes

DINNER:
Crispy Chicken & Roasted Veggies
This makes 6 servings:

Roasted vegetables
2 zucchinis
8 carrots
2 small heads of broccoli
2.2 lb. / 1 kg potatoes
olive oil
salt & pepper, to taste

1. Wash and chop the vegetables.
2. Place them into a baking dish lined with parchment paper
3. Roast at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes, potatoes might take up to 30 minutes

Crispy Chicken
6 chicken breasts

step 1:
1/2 cup gluten-free flour mix (or wheat flour) (120 ml)
1 teaspoon salt
1/2 teaspoon pepper

step 2:
2 beaten eggs

step 3:
1 cup gluten-free breadcrumbs or regular (240 ml)
(No need to use gluten-free flour/breadcrumbs, if you aren't coeliac/intolerant to gluten/IBS sufferer)

Bake at 200 Celsius degrees / 390 in Fahrenheit for about 18 minutes

Yogurt sauce
1 cup (lactose-free) Greek yogurt (240 ml)
2 tablespoons lemon juice
1 - 2 tablesooons oregano
1 - 2 tablespoons rosemary
pinch of salt & pepper
pinch of chili

Mix all the ingredients together

Serve the crispy chicken with the roasted vegetables and the yogurt sauce😋

What kind of recipes do you want to see next? Let me know your ideas in the comments!😍

[rationalfans]

I loved seeing the grocery shopping as well. It really helps translate the quantity I need to buy in order to create these meals. Thank you

[zceylan]

One suggestion, l wouldn't eat lentils with dairy products, lentilles contain a lot of iron and dairy prevents the body to absorb the iron which is very important for our bodies, just tomato sauce will be better

[pcmom]

Love love love. Please do more!! Your plan was so simple to follow, no crazy, unobtainable ingredients or equipment. Definitely making a version of this.

[mmir]

Love this! I definitely want to see more meal prep videos 😊 can you also share the written grocery list and recipes please?

[claudiag.]

I absolutely love these meal prepping videos. They give me healthy, delicious, and easy ideas which is so encouraging. I get in a rut with meal/snack ideas.

[Carolina-ejsn]

What a nice surprise! I removed gluten due to intolerance, and organized a diet with more vegetables, legumes, fruits, seeds, etc. I started using other gluten-free flours (chickpeas, rice, etc.) and just this October my body began to reject baked goods cause I was feeling flour saturation. Now I am cleansing the intestine and my entire body.

And I am very happy to find someone who provides flourless nutritious options.

I loved that you can prepare delicious pancakes without flour😃because it is one of the first things that my body rejected and kind of miss (I saw your video of the 28th sept. that's what I talk about the pancakes).

Thank you so much. Just when I am redesigning my menu without flour of any kind, you appeared!! I really appreciate this :)

Please, do more content on flourless recipes🌟

[joyboath]

Love how simple these are and they also fit my dietary restrictions due to fructan and lactose intolerance- so glad I stumbled across this!

[mroowsou]

Edit: I managed to make the eggs! They’re absolutely delicious. Feta pasta is also incredible. Can’t wait to make oats and dinner! Love your recipes ^^ ❤

[ChaiCake]

So relaxing watching your meal preps and shorts. More meal prep videos please 😊

[marychendricks]

Thank you for all of your wonderful dietary advice in your videos! Much appreciated and lots of love to you always ❤❤❤

[stephiec]

You can also make the baked feta pasta with a block of cream cheese! I use lactose free Green Valley cream cheese and it tastes amazing. You can also add a bit of pasta water to thin it out.

[cocomike]

Everything looks and it is super delicious...as a Greek i know how much you can do with just vegetables feta and yogurt...the spaghetti with feta and tomatoes is one of my favourite summer meals we get fresh tomatoes to in summer so it's amazing

[LindaKay]

Everything looks wonderful! Yes! Please make more weekly meal prep videos! Btw: I use a knife the same way with no problem! Not an expert here! Lol

[GreenLifeInDublin]

Everything looks wonderful and doable, which a bonus. I looked at Your content and I discovered lots of GF recipes, so I am here to stay - subscribing! Have a good day.

[ketovore]

These look amazing! ❤❤ it would be great to know the macros of every meal and snack too!!❤

[martimallette]

Yes definitely love your meal prep videos and would love to see more! ❤

[cherhonda]

1st time visiting your channel📺 The recipes look yummy, I'll be Cheffing these up🥳 Thank You For Sharing🎉

[podcast]

u r unbelievable! this is so undescribably useful, thank you SO beyond much! ❤

[adadavis]

Wow, everything looks soo good. I'm definitely going to meal prep with those recipes. And yesss please! Keep em coming...

[christinekoester]

Absolutely!! Would love more meal prep videos! Excellent!