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Healthy & High protein Meal Prep with Easy Recipes | 100G+ Protein Per Day!
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Healthy & High-protein Meal Prep with Easy Recipes😍 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 100G+ protein per day! All of these are quick & easy recipes!☺️ All the recipes are also gluten-free & lactose-free! I prepped for three days as usual, Aaron was on a work trip, so I only prepped meals for one day for him☺️
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:
Chocolate Raspberry Baked Oats (about 26g protein per serving)
Ingredients for four servings:
2 cups (gluten free) oats (4.8 dl)
2 bananas
4 eggs
4 tablespoons unsweetened cacao powder
4 teaspoons baking powder
2 cups milk of choice (4.8 dl)
optional: 3 scoops (vegan) chocolate protein powder (if you don't have protein powder, you can leave it out, then I would add a bit less milk and possibly a little bit of sweetener)
topping:
1 cup raspberries (2.4 dl)
1. Put all the ingredients into a blender and mix until smooth
2. Pour into greased glass containers
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20 - 25 minutes
LUNCH:
Healthy Feta Broccoli Quiche (about 20g protein per serving)
For about four servings:
Crust:
1 1/2 cups (gluten-free) oat flour (3.6 dl)
1/2 teaspoon salt
1/4 cup olive oil (60 ml)
4-6 tablespoons water
Filling:
6-8 eggs
3/4 cup (lactose-free) milk (180 ml)
1 bunch of basil, chopped
1 bunch of chives, chopped
1/2 teaspoon salt
pinch of black pepper
2 bell peppers, chopped
1 small head of broccoli, chopped
4.2 oz. / 120g (lactose-free) crumbled feta
(you could also add onions if you don’t have IBS)
Use a round pie dish (about 12 inches / 30cm)
1. Mix the oat flour and salt together
2. Add the olive oil and water and stir to combine. Add more water if needed. Let sit for 2 minutes so that the oat flour absorbs some of the liquid
3. Press the mixture into a greased pie dish
4. Add the chopped veggies and feta onto the crust
5. Mix the eggs, milk, salt, pepper, chives and basil together
6. Pour the egg mixture over the vegetables.
7. Bake at 180 Celsius degrees / 350 in Fahrenheit for 35-45 minutes or until the center has set well and gotten some color
8. Store in an air-tight container in the fridge (you could also freeze it). Reheat in the microwave
SNACK:
Spicy Hummus Snack Boxes (about 11.5g protein per serving)
High-protein Spicy Hummus (this makes about 4 servings):
1 can chickpeas (about 250g)
juice of 1 lemon
1-2 jalopenos, chopped (you can remove the seeds if you like, then it won’t be as spicy)
handful of cilantro/coriander, to taste
3 tablespoons tahini
2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon salt
(add garlic powder, if you don’t have IBS)
(if you don’t have IBS, add some garlic powder)
1 cup (lactose-free) cottage cheese (about 200g)
Veggies of choice, I used:
bell peppers
carrots
cucumbers
1. Add all the ingredients into a blender and mix until creamy
2. Build the snack boxes
DINNER:
Pesto Pasta Bake (about 45g protein per serving)
Ingredients for about 4 servings:
9 oz. / 250g chickpea pasta
17.5 oz. / 500g cherry/grape tomatoes, halved
17.5 oz. / 500g chicken breasts
1 small head of broccoli, chopped into small pieces
1/2 cup pesto (1.2 dl)
2.5 oz. / 70g grated Parmesan cheese
For the chicken marinade:
2-3 tablespoons olive oil
2 teaspoons dijon mustard
1/2 teaspoon salt
pinch of pepper
1 teaspoon paprika spice
1 teaspoon dried basil
pinch of chili flakes
1. Cook the pasta according to its packaging. Reserve half a cup of pasta cooking water before draining the pasta
2. Pour the cooked pasta into a lightly greased baking dish
3. Add the broccoli, the tomatoes, chicken breasts, pesto and pasta cooking water and stir
4. Sprinkle the Parmesan on top
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 10 minutes until the cheese has melted
6. Store in an air-tight container in the fridge. Reheat in the microwave
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
#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:
Chocolate Raspberry Baked Oats (about 26g protein per serving)
Ingredients for four servings:
2 cups (gluten free) oats (4.8 dl)
2 bananas
4 eggs
4 tablespoons unsweetened cacao powder
4 teaspoons baking powder
2 cups milk of choice (4.8 dl)
optional: 3 scoops (vegan) chocolate protein powder (if you don't have protein powder, you can leave it out, then I would add a bit less milk and possibly a little bit of sweetener)
topping:
1 cup raspberries (2.4 dl)
1. Put all the ingredients into a blender and mix until smooth
2. Pour into greased glass containers
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20 - 25 minutes
LUNCH:
Healthy Feta Broccoli Quiche (about 20g protein per serving)
For about four servings:
Crust:
1 1/2 cups (gluten-free) oat flour (3.6 dl)
1/2 teaspoon salt
1/4 cup olive oil (60 ml)
4-6 tablespoons water
Filling:
6-8 eggs
3/4 cup (lactose-free) milk (180 ml)
1 bunch of basil, chopped
1 bunch of chives, chopped
1/2 teaspoon salt
pinch of black pepper
2 bell peppers, chopped
1 small head of broccoli, chopped
4.2 oz. / 120g (lactose-free) crumbled feta
(you could also add onions if you don’t have IBS)
Use a round pie dish (about 12 inches / 30cm)
1. Mix the oat flour and salt together
2. Add the olive oil and water and stir to combine. Add more water if needed. Let sit for 2 minutes so that the oat flour absorbs some of the liquid
3. Press the mixture into a greased pie dish
4. Add the chopped veggies and feta onto the crust
5. Mix the eggs, milk, salt, pepper, chives and basil together
6. Pour the egg mixture over the vegetables.
7. Bake at 180 Celsius degrees / 350 in Fahrenheit for 35-45 minutes or until the center has set well and gotten some color
8. Store in an air-tight container in the fridge (you could also freeze it). Reheat in the microwave
SNACK:
Spicy Hummus Snack Boxes (about 11.5g protein per serving)
High-protein Spicy Hummus (this makes about 4 servings):
1 can chickpeas (about 250g)
juice of 1 lemon
1-2 jalopenos, chopped (you can remove the seeds if you like, then it won’t be as spicy)
handful of cilantro/coriander, to taste
3 tablespoons tahini
2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon salt
(add garlic powder, if you don’t have IBS)
(if you don’t have IBS, add some garlic powder)
1 cup (lactose-free) cottage cheese (about 200g)
Veggies of choice, I used:
bell peppers
carrots
cucumbers
1. Add all the ingredients into a blender and mix until creamy
2. Build the snack boxes
DINNER:
Pesto Pasta Bake (about 45g protein per serving)
Ingredients for about 4 servings:
9 oz. / 250g chickpea pasta
17.5 oz. / 500g cherry/grape tomatoes, halved
17.5 oz. / 500g chicken breasts
1 small head of broccoli, chopped into small pieces
1/2 cup pesto (1.2 dl)
2.5 oz. / 70g grated Parmesan cheese
For the chicken marinade:
2-3 tablespoons olive oil
2 teaspoons dijon mustard
1/2 teaspoon salt
pinch of pepper
1 teaspoon paprika spice
1 teaspoon dried basil
pinch of chili flakes
1. Cook the pasta according to its packaging. Reserve half a cup of pasta cooking water before draining the pasta
2. Pour the cooked pasta into a lightly greased baking dish
3. Add the broccoli, the tomatoes, chicken breasts, pesto and pasta cooking water and stir
4. Sprinkle the Parmesan on top
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 10 minutes until the cheese has melted
6. Store in an air-tight container in the fridge. Reheat in the microwave
What kind of recipes do you want to see next? Let me know your ideas in the comments!😍
#mealprep #highprotein #healthyrecipes
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