WHAT I EAT IN A WEEK | Healthy, High protein & Easy Recipes

WHAT I EAT IN A WEEK😍 In this video I share 15+ Healthy & Easy Recipes. I also share my typical high-protein meal prep in the beginning of the video. I meal prepped on Sunday and then I ate those meals from Monday till Wednesday. All the written meal prep recipes are below😁

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 per day💪🏻

00:00 Intro
00:11 Overnight Oats Meal Prep
01:28 Caesar Salad Jars
03:09 Hummus Snack Boxes
04:05 Greek-style Meatballs
05:17 Tuesday Breakfast
05:46 Tuesday Lunch
06:01 Mango Slushie
06:40 Tuesday Snack
06:45 Tuesday Dinner
06:52 Wednesday Breakfast
07:15 Wednesday Lunch
07:27 Wednesday Snack
07:32 Wednesday Dinner
07:39 Healthy Jam Chocolate Bites
08:09 Strawberry Mango Smoothie
09:05 Mini Lunch Meal Prep
09:57 Caprese-style Salad
10:24 Healthy Chocolate Nice Cream
10:45 Pesto Pasta
11:36 Chocolate Strawberry Pops
12:01 Friday Breakfast
12:31 Lunch Salad
13:11 Berry Protein Smoothie
13:33 Pizza
14:01 Friday Dessert
14:10 Chocolate Banana Pancakes
15:31 Post-workout Snack
15:42 Saturday Lunch
16:24 Healthier Chicken Nuggets
17:13 Saturday Dessert
17:19 Berry Banana Smoothie
17:43 Crunchy Chicken Wraps
18:11 Yogurt Bowl
18:24 Viral Salmon Rice Bowl

BREAKFAST:
Peanut Butter & Jam Overnight Oats

Ingredients for 3 servings:
1 1/2 cups (gluten-free) oats (360 ml)
1 1/2 cups (lactose-free) low fat Greek yogurt (360 ml / about 375g)
3 tablespoons unsweetened peanut butter (I use a pb that is 100% made of peanuts)
1 tablespoon maple syrup or honey
1 1/2 cups milk of choice (360 ml)

For the strawberry chia jam:
1 1/2 cups / thawed frozen strawberries (360 ml / about 250g)
2 tablespoons chia seeds
1 teaspoon maple syrup or honey

1. First make the chia jam. Mash the berries. Add the chia seeds and maple syrup and stir. Let set in the fridge for 30 minutes
2. Meanwhile mix all the ingredients together for the overnight oats. Let set in the fridge for 30 minutes
3. Then add a layer of the overnight oats into jars or glasses, then a layer of the jam. Then repeat the layers. Store in the fridge

LUNCH:
Caesar Salad Jars

For four servings you need:
4 chicken breasts
4 eggs
Lettuce mix
Kale
Parmesan flakes

Chicken marinade:
juice of 1 lemon
3 tablespoons (garlic infused) olive oil
1 teaspoon dijon mustard
1/2 - 1 teaspoon salt
1/2 teaspoon pepper
1/4-1/2 teaspoon chili flakes

1. Mix all the ingredients for the marinade together
2. Let the chicken marinate in the fridge for about 1 hour
3. Then bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes. All ovens are different, so check that the chicken is fully cooked and bake longer if needed

Caesar Dressing Recipe (this makes extra):
2 egg yolks
4 small anchovies
4 tablespoons lemon juice
2 teaspoons dijon mustard
pinch of salt
pinch of black pepper
1/4 cup olive oil (60 ml)
4 tablespoons grated parmesan
1/2 cup Greek yogurt (120 ml)

1. Mix all the ingredients together in a blender
2. Store in an air-tight container/jar in the fridge

SNACK:
High-protein Hummus & Veggies

High-protein hummus (this makes about 4 servings):
1 can chickpeas (about 250g)
1 cup (lactose-free) cottage cheese (about 200g)
juice of 1 lemon
3 tablespoons tahini
1 tablespoon garlic infused olive oil
1 teaspoon ground cumin
1/2 teaspoon salt

Vegetables
Baby carrots
Cherry/grape tomatoes
Cucumber

1. Add all the ingredients into a blender and mix until creamy
2. Build the snack boxes

DINNER:
Greek-style Meatballs, Rice and Veggies

1.7 lb. / 800 g lean ground beef or ground chicken
1 bunch of parsley, chopped
1 bunch chives, chopped
120g feta
4 tablespoons oregano
1 - 1 1/2 teaspoon salt
pinch of pepper
2 eggs

Greek yogurt sauce:
1 cup (lactose-free) Greek yogurt (240 ml / 250g)
3 tablespoons chopped chives
1 - 2 tablespoons oregano
1 tablespoon dried basil
1 tablespoon lemon juice
pinch of salt & pepper

1. Mix all the ingredients for the meatballs together. Roll into balls
2. Bake at 200 celsius degrees / 390 in Fahrenheit for 12-15 minutes, or until fully cooked
3. Mix all the ingredients together for the yogurt sauce
4. Serve the meatballs with rice, Greek-style salad and the sauce

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

#healthyrecipes #highprotein #mealprep

[carolineyawale]

I have to thank you with all my heart. I have cancer, for 1 year now. Your recipes have helped me so, so much!! The extra protein had changed my life with the energy I need because if my chemotherapy.
If not for me finding you, I would still be struggling with trying to get energy throughout the day.
🙏🏼🙏🏼🙏🏼💜💜

[juliasalamacha]

It was a very enjoyable and inspiring video, but don’t feel pressured to make this style of video if it’s taking up your valuable thesis-writing time. Good luck!

[jcrich-hoot]

Your videos are a great inspiration to me as I am going through my healing journey. Whether it is a week of what you eat, or a day of what you eat, or shorts, I love them all! It is very helpful to have the written recipes. Thank you for doing all of the work to provide those for us. I wish you well as you complete your master's degree!

[candacedawn]

I love it! This is the very FIRST video that I've watched from your channel! I'm thankful that YouTube suggested you to me. I'm always searching for healthy recipes!

[Principessa_]

Best of luck with your thesis! Thanks for showing us Helsinki, and such useful recipes! As usual!

[eliza]

Not me always hitting the thumbs up before the video starts 🥰

[albinachebomui]

🍅"Cherishing the moments shared around the dining table."
🍓Reflecting on the profound connection between food and memories."
🍊"Witnessing the harmony of flavors dancing on my palate."
🍒Recognizing the power of food to bring people together."
🍓"Honoring the heritage and traditions behind each recipe."

[nathaliedasilva]

Hi Selma 🤗 I'm from Canada and really enjoy your meal prep videos. I'm mostly plant -based but you give me some good ideas for me and my husband both. I liked seeing what you ate in a week and some other fun things you included. Your friend's puppy is sooo cute!!

[irisguerra]

I can see why in the book atomic habits, the author describes how making things attractive will increase the chances of you changing your habits. I just feel so inspired and want to wake up tomorrow and go grocery shopping! Thank you so much for posting these videos!❤️🍓🍋

[bridgetdavis]

Love the what you eat in a week video! It’s such a great reminder that healthy can be simple, delicious and still have variety.

[wishflowerhill]

Your videos have been a massive help for me and my family! I love that you use ingredients we have readily available.
Best of luck to both you and your boyfriend with you Master thesis writing! ❤

PS - Just bought your cookbook; I'm so happy! 😊

[lynnkavanagh]

Selma, just to remind you we chatted about your video when you talked about counseling & I told you I was going because my best friend was sick with cancer. I can’t remember if this was before or after she died. Well we were at my oldest son’s home tonight & he told us that he’s currently going. He also told us about some tests he’s had. I couldn’t be more proud that he shared that with us. It takes courage to decide to go & courage to tell people, some are very private about that. Anyway, that was kind of off topic of this video, but I wanted to share that with you.
This video was amazing, I want to make everything!! The chocolate ice cream looks fabulous! Chocolate is my weakness! The salads looked so delicious & healthy! I really enjoy your channel & try to watch all of your videos. Thanks for sharing all of your yummy creations!

[hammerfist]

These videos have changed my workout nutrition intake so many great suggestions and recipes. They all are tasty and gives me my protein and enhanced energy for my workouts

[NatoshawithanO]

YUM. I love your style and food choices/flavors. I often see these kinds of videos and wouldn't waste my time making anything they're showing, I want all of this!

[laurier]

Everything looks delicious and is so beautifully presented. Thank you so much for so many new dishes to try!

[paulinasandten]

Thank you for taking your time to make this video! I like how you always come up with such cool meal ideas. The peanutbutter oats especially look really scrumptious, I feel forced to try them out now haha 😄❤

[marketahrubesova]

I really admire your work! I am from Czech Republic but live in Australia and you give me so much inspiration for meals! Thank you so much and good luck with your thesis :)

[ultraviolet]

I am really enjoying you videos ! "My plan is to write four pages a week.. so far I have a half a page." 😂 All the food looks yummy !

[reginakunigunde]

Hi Selma and All,
Greetings from Montreal, Canada this Sunday morning!

Thanks for your wonderful and calm videos, and for sharing your recipes!

Best of luck with thesis-writing to both you and your boyfriend!

Catherine

[timothyburrows]

Good luck on your thesis. I just did my master's presentation (in lieu of a thesis) on Tuesday.