How to meal prep for the entire week | high protein + PDF Guide

If there is one habit that changed my life, it is meal prepping. I’m a nutrition coach and personal trainer, but I’m honest with you. My motivation to cook during a busy day is very low. And I’m sure you can relate to this. Meal prepping for multiple days or a week has overwhelmed me in the past. But after experimenting a little bit, I figured out a really easy way that excites me for every meal and fuels me with the right nutrients to reach my fitness and health goals. This is why I want to provide my recipes and strategy as a blueprint for you that you can copy and modify as needed, dependent on how many people you are cooking for and your individual caloric needs and preferences in taste. Let’s do it!

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0:00 Introduction
1:24 ZUCCHINI BAKED OATS
3:00 AVO-WHITE BEAN SMASH
5:11 PREPPING VEGETABLES & TOFU
6:23 TAHINI SAUCE
9:19 OPTIONAL I TUMERIC GINGER SHOTS
10:20 OPTIONAL STORING FRUITS & SALADS
10:53 TOFU MARINADE
11:47 PROTEIN BROWNIES
13:07 CHOCOLATE SHELL QATS
14:07 ROASTING VEGETABLES TOFU | SOAKING RICE NOODLES

[gabilafora]

The thing i liked the most is that you didn't make all the same meals, it's ideas of healthy things you can put together and not be bored about

[MarieSteffen]

Happy Saturday everyone! Enjoy watching this video. I hope it helps you and don’t forget to download your pdf.

I’m curious about your feedback.😘🌸

[TheUpdharmagirl]

I think you should do more of these videos.❤

[thebestyousteffifitlife]

Hab mir dein video ein zweites mal angeschaut, hatte mich an deine zucchini baked oats erinnert und fühle mich erneut sehr inspiriert. Gibt mir wieder ein paar Ideen :-) Danke Marie

[MarieSteffen]

BIG DROP! My App is now finally available in English!

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[sanyadelune]

DANKE für dieses unglaublich hilfreiche Video! Und danke auch, dass du so viele vegane Gerichte/Optionen eingebaut hast - das macht für mich den Unterschied. Viel Erfolg dir weiterhin! :)

[ni-ohkr]

Gerne mehr davon...hoffe ich bekomme so endlich ein bisschen Struktur in meine Ernährung 🙏

[jnova]

After watching your video I am now a new subscriber. I love your recipes!

[thebestyousteffifitlife]

find ich super, es waren einige Dinge dabei, die gerne ausprobieren möchte. die Zucchini Oats zB. Ich habe Zucchini früher geraspelt. Püriert bekommt es nochmal eine andere konsistenz. Ich probier´s. Und die ginger shots selbst zu machen...Ich rechne das mal gegen mit den abgefüllten. Diese kosten 1, 10€ pro Fläschen. Tolle Ideen Marie

[jusenju]

Ich sag nur wow, tolle Rezepte! Und so easy to make 👌😅danke ❤

[carlacookie]

The video look so good. Do you have a download meal prep plan in English?

[меяувеяяу]

Thanks a lot for this video it all looks so delicious!! I will copy these meals tomorrow 🤩

[DaniEla-bmby]

Danke für das mega tolle Video! Das wird auf jeden Fall genau so nachgemacht. Aber sagtest du nicht, dass es das PDF in Englisch und Deutsch gibt? Ich habe das Englische bekommen. Käme damit zwar auch klar, aber wenn es eine deutsche Version gibt, wär‘s ein bisschen einfacher🫣

[ErikaHoff]

Hi! I am a new follower, and I just found this video. I downloaded the meal prep recipes and I am going to try them! My only concern is that they seem low on protein. I added up the first set of meals, and it only comes out to 89grams of protein. Aren't we supposed to be eating more like 120-150g of protein?

[millieyou-bmgx]

Thank you for this video and the hours of work you spent for preparing it!
Do you always eat these 4 meals at a fix time and snack between?
And would you tell is where the nice cup for the yoghurt bowl is from ihr do you have a Link?

[moonbriza]

If i am leaving out breakfast, do i still get all the vitamins from that mealprep? Thank you!

[oliviazawada]

Can you please share which makeup products you wear?

[Biojohn]

Wow, María great exercises and programming videos and now meal prep videos! 😀 Thanks for sharing your knowledge 🎉😊 However I have some problems downloading the PDF, I have subscribed but when I try to download it breaks down. Is there any other way to get it?😢 Thank again for sharing, best!

[mandiarmand]

The zucchini baked oats - I increased the oven temp by and cooked for 10 mins longer and they still came out completely uncooked inside. Any thoughts? I followed the recipe exactly so not sure what went wrong. Is it supposed to be a custard like consistency?

[awais_]

Great effort and great content Marie. Superb 👍