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

Healthy & High-protein Meal Prep & Grocery haul😍 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! We also go to the grocery store and show you what the ingredients cost here in Finland☺️

I’m meal prepping breakfast, lunch and dinner for both my boyfriend and I and snack just for myself. I’m meal prepping for three days this time☺️

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💪🏻

Grocery list:
Almond milk
Greek yogurt
Eggs
Lentil/chickpea pasta
Olive oil
Dijon mustard
Light mayo
1.7 lb. / 800g chicken
7 oz. / 200g feta
1 cucumber
1.6 lb. / 750g grape/cherry tomatoes
Carrots
6 bell pepper
Spinach
2.2 lb. / 1 kg asparagus
2 zucchinis
Parsley
Basil
Chives
Lemons
Kiwis
Frozen mango
Strawberries
Dark chocolate chips

Ingredients I already had at home:
Rice
Oats
Bananas
Baking powder
Cinnamon
Vanilla extract
Kalamata olives
Dried oregano
Salt
Pepper
Vegan vanilla protein powder

BREAKFAST:
One Pan Baked Oats

This makes about 6 servings:

Ingredients:
4 mashed bananas
6 eggs
3 cups gluten-free oats (7 dl)
3 cups (lactose-free) Greek yogurt (7 dl / about 750g)
1 cup milk of choice (2,5 dl)
1 tablespoon baking powder
1 - 2 tablespoons cinnamon
2 teaspoons vanilla extract

toppings:
6 strawberries, sliced
1/4 cup dark chocolate chips/chunks (1/2 dl)

1. Mix all the ingredients together in a baking pan (except the toppings)
2. Add the chocolate chips and strawberries on top
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 40 minutes

LUNCH:
Greek-style Pasta Salad

This makes about 6 servings
1.1 lbs. / 500 g lentil/chickpea pasta, cooked
1.6 lb. / 750g cherry/ grape tomatoes
1 cucumber
3 bell peppers
7 oz. / 200g feta
1/2 cup kalamata olives (1 dl / about 90g)

For the dressing:
juice of 1 lemon
4 tablespoons (garlic infused) olive oil
2 teaspoons dijon mustard
2 teaspoons oregano
pinch of salt & pepper

1. Cook the pasta according to its packaging
2. Wash and chop the vegetables
3. Mix the ingredients for the dressing together
4. Add all the ingredients into a container/bowl and stir to combine
5. Store in an air tight container in the fridge

SNACK:
Smoothie Jars

For one serving:
1/2 cup frozen mango (120 ml / about 85g)
1 kiwi
1 scoop (vegan) vanilla protein powder
big handful of spinach
+
3/4 cup milk of choice (180 ml)

1. Add all the ingredients (except milk) into a jar or a ziplock bag
2. Before serving add all the ingredients into a blender with milk and blend until smooth

DINNER:
Chicken & Roasted Veggies with a Green Goddess Dressing

1.7 lb. / 800g chicken breasts
2 zucchinis
2.2 lb. / 1 kg asparagus, ends trimmed
3 bell peppers
olive oil
pinch of salt
1 cup uncooked rice (2,5 dl)

For the chicken marinade:
3 tablespoons (garlic infused) olive oil
1 tablespoon lemon juice
1 tablespoon oregano
1 teaspoon dijon mustard
1 teaspoon salt
pinch of pepper

For the green goddes dressing (this makes extra):
1 bunch of basil
1/2 bunch of parsley
1/2 cup chopped chives (1,2 dl)
1 cup Greek yogurt (2,5 dl / 250g)
3 tablespoons light mayo
juice of 1 lemon
1 teaspoon dijon mustard
(if you don’t have IBS, add some garlic)
pinch of salt
pinch of pepper

1. Mix the ingredients for the chicken marinade together. Let the chicken marinate for 1 hour
2. Wash and chop the vegetables
3. Spread the veggies on two baking pans lined with parchment paper
4. Place the chicken breasts onto a third baking pan lined with parchment paper
5. Bake at 200 Celsius degrees / 390 in Fahrenheit: chicken for 20 minutes, veggies for 30 minutes
6. Meanwhile cook the rice and make the dressing: add all the ingredients into a blender and mix until creamy

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

#mealprep #highprotein #healthyrecipes

[carolineyawale]

I made these baked oats. I added a little shaved coconut to one side.
It is good!!! I froze a lot, it microwaves wonderfully!! 💜

[tinamadrid]

I think your recipes and channel are one of the best. I appreciate detail, as I don’t cook very often. Much love from California!

[JulNZ]

Loved seeing the alternative to yogurt in smoothies! I also liked the different fruit combo of mango and kiwi with the spinach. I liked seeing asparagus mixed in with the veggies. Switching up my fruits and veggies is so healthy! Thank you.

[hollytrethowan]

So delish. Been following you prep for a while and not only am I saving money but the recipes are so easy. Thank you

[TheJazminerazo]

Love all your recipes. You make life easier to plan what to make for the week. Appreciate all you do. I do have one favor to ask in your recipes is if you can please add what size pan you’re using. Thank you again for making life run smoother.

[emmasecillano]

Likewise i love this amazing girl, I’m a big big fan of all your short videos, your voice is sooo calming, soft spoken and sweet in my ears 👏keep sharing your talents healthy meals.Godbless always and all your followers across the Globe 🙏Emma from Sydney 🇦🇺.

[SelmaCoba]

I found a Selma youtuber and she makes fit recipes which is I’m looking for to get healthier. It’s the heaven for me, I’m sold ❤❤

[chanellestrydom]

I have a special folder in my notes app for all your recipes... I LOVE all of them 😍🎉

[omkar_aum]

Please publish a high protein meal prep ebook ! Even better if you could include Vegetarian/ vegan options 🙏

[shakiragbadamosi]

I love your voice, it’s so pleasant. Especially like how you say, “Enjoyi” at the end.😊

[Encantada]

Please leave your like 👍🏻
We love these videos, I do prep meals every week! 🥰
Thank you very much 🫶🏻

[Martarini]

I love these meal prep vids! I also get inspired I have been doing lots of meal prep thanks to you, using your recipes. I also bought the exact same glass with bamboo meal prep jars for ovenight oats I love them!

[helenegauth]

I like this video with the grocery list. Thank you! I love your videos! ❤

[marthaluciavillamizarv]

The chicken was a big success today. I try to make one of your recipes every week and my husband always compliments how good it was. ❤

[Adorableknotsbyfaith]

Im so happy i found uour channel, im on my "eat helsther journey" along with gaining weight. So I can be healthier and be at the weight im supposed to be.
Your videos are straight forward, very nice, perfect.
The recipes are easy to follow along with.
Thank you for sharing love. Much love from Indianapolis (usa) ❤❤❤❤❤

[lucyrie]

These look so yummy! I was wondering what brand of vegan protein powder you use? I wanted to switch from whey to vegan but wanted to try the same one you use in your videos. Thank you!!🩵🩵

[kristab]

Yum! It's like you read my mind of what foods I would enjoy. Thank you for sharing! xo

[CamrynCarter-wxes]

love your videos! your recipes look amazing!🧡😋

[roxannekurtzweil]

I'm new & am really loving your videos & recipe ideas! Made the chicken & roasted vegies & it was amazing! ❤

[LilyPrints]

I love doing grocery and also see the grocery shopping ❤