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

Weekly Healthy & 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, easy to make and so delicious!

I’m meal prepping lunch and dinner for both my boyfriend and I and then breakfast 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💪🏻

BREAKFAST:
Sheet Pan Pancakes

This makes about 3 servings:
3 bananas
6 eggs
1 1/2 cups (gluten-free) oats (360 ml)
1 cup vegan vanilla Greek-style yogurt (or vanilla Greek yogurt) (240 ml / about 250g)
2 teaspoons baking powder

1. Add all the ingredients into a blender and mix until smooth
2. Pour into a baking pan lined with parchment paper
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20-25 minutes
4. Serve with berries & yogurt, for example!

LUNCH:
Pesto Pasta Salad

This makes about 6 servings
1.1 lbs. / 500 g lentil/chickpea pasta
2 lbs. / 1 kg cherry/grape tomatoes
9 oz. / 250 g mini mozzarellas
3.5 oz / 100 g arugula/rocket

for the pesto:
2 cups of firmly packed fresh basil (2 bunches)
1/4 cup pine nuts (60 ml / about 50g)
1/4 cup grated parmesan cheese (60 ml)
3 tablespoons garlic infused olive oil
2 tablespoons lemon juice
optional: 1 cup (lactose-free) low fat cottage cheese (about 200 g)
salt to taste
pinch of black pepper

1. Toast the pine nuts on a pan very lightly (don’t use any oil), just long enough for them to get a little bit color
2. Add all the ingredients into a blender or food processor and mix until smooth
3. Have a taste and add more salt, Parmesan or lemon if you feel like it
4. Cook the pasta according to its packaging
5. Wash the vegetables
6. Add all the ingredients into a container/bowl and stir to combine
7. Store in an air tight container in the fridge

SNACK:
Smoothie Jars

For one serving:
1/2 cup frozen strawberries (120 ml / about 85g)
1/2 cup frozen (wild) blueberries (120 ml / about 85g)
2 tablespoons (vegan) protein powder
1 tablespoon almond butter
handful of spinach

+
1/2 cup almond milk or milk of choice (120 ml)
1/2 cup vegan vanilla Greek-style yogurt (120 ml / about 125g)

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

DINNER:
Lettuce Wraps

This makes about 6 servings

Chicken marinade:
juice of 1/2 lemon
3 tablespoons garlic infused olive oil
4 teaspoons paprika spice
2 teaspoons ground cumin
2 teaspoons ground coriander
Pinch of chili flakes
1/2 teaspoon salt
pinch of pepper

1.8 lb. / 800 g chicken breasts

1 cup uncooked rice (2,5 dl)
2 cans black beans, or less if beans cause you IBS symptoms (about 460 g)
1 can corn (about 300 g)
4 bell peppers

For serving:
low fat (lactose-free) sour cream
salsa (if you don’t have IBS)
Fresh coriander/cilantro
Lime
Boston bib lettuce or romaine hearts

1. Mix all the ingredients together for the marinade. Let the chicken breasts marinate for about 1 hour
2. Bake the chicken breasts at 200 Celsius degrees / 390 in Fahrenheit for about 15-20 minutes. Cut into pieces
3. Meanwhile cook the rice
4. Wash and chop the bell peppers
5. Add all the ingredients into a big bowl or container and stir
6. Serve in lettuce leaves with low fat (lactose-free) sour cream, salsa (if you don’t have IBS, fresh coriander/cilantro and lime

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

#mealprep #highprotein

[Emmibolt]

For all the air frier owners out there, marinate your chicken in the spices with Greek or skyr yogurt. It’s a good protein boost, the yogurt gets charred a bit, and the chicken is SO juicy. Enjoy 😎

[beehouse]

I love this simplicity of your recipes.
I love your soft spoken voice and your accent when you say “enjoy” 😊😊

[maelieandre]

Amazing, I only had 2 bananas for the Sheet Pan Pancakes so I had 1/4 cup of yogourt and it works perfectly . Thank you so much

[enomismarie]

You should make a website with all of your recipes/meal preps btw!

[TinyBunny]

You are amazing! I was really lacking protein in my daily diet, and what was offered on the internet looked like it needed to be cooked for two hours!😱 These recipes look simple and very tasty. Thank you for sharing them!🌷😊

[foreverivy]

Thank you for the hard work putting all these recipes. Appreciate 😌😌👍👍

[phiaanon]

Thank you for these recipes! So simple and easy to make yet delicious💙

[Crvendac]

I really like your organization and neatness. 😊The meals look wonderful 😊

[tsukilover]

Would love to see more recipes without protein powder please ❤❤

[ArtWithDragons]

These recipes are so yummy to make! A healthy yet tasty meal.

[biljanapopovicdamyanov]

I really like all your videos, I am also trying to build a muscle so will follow all your recipes 😊
Big hug for you !
Thank you for your time and patience

[enomismarie]

Girl I’m also gonna have to try those wraps!! So good lol

[Callybug]

What could you substitute for the oats please. Thank you.

[aprilanderson]

Love all your recipes. Would you mind please adding a link to your mail prep jars with the wooden tops they appear to be a good size but I don’t find them anywhere and I looked at Amazon. Thank you.

[adellejansenvanrensburg]

You are amazing. THANK YOU for these wonderful recipes

[sandradelarbol]

I love your channel and recipes! I would love to know how many calories each meal has as I need to watch them on top of raising my calorie intake :) thanks a lot ❤

[nancypenaloza]

Selma Loving Your Videos Recipes!! Have A Wonderful Week And An Amazing Month Of March!! ✨✨✨✨

[melissashelley]

Where are the breakie jars from please? Thank you. Food looks amazing.

[petrawilliams]

Hi love your meals ! Can you use the dry blueberries if you don't have fresh?🤔

[simonkaherdova]

this is amazing, thank you, everything what I like, very simple and tasty