Healthy & High protein Meal Prep | 100G+ Protein Per Day!

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 of these are quick & easy recipes!☺️ All the recipes are also gluten-free & lactose-free! This time I prepped breakfast, lunch and snack just for myself since Aaron wasn’t working from home this week. Dinner I prepped for both of us☺️ More recipes in my Ebook which has 100 healthy & easy recipes❤️ https://www.fitfoodieselma.com/health... 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 Pancake Bowls (between 27-36g protein, depending on which yogurt you use) I used all purpose gluten-free flour mix in these which contains psyllium husk powder which absorbs some of the liquid, so if using a different type of flour, like wheat flour, you might need to add more of it, about 1/4-1/2 cup / 60-120 ml more should be enough! Ingredients for three servings: 2 1/4 cups (lactose-free) low fat Greek yogurt (5 1/2 dl / 570g) 6 eggs 1 tablespoon maple syrup or sugar, or more to taste 1 tablespoon vanilla extract 1 cup all purpose (gluten-free) flour mix (2 1/2 dl) 3 teaspoons baking powder Toppings: berries 1. Mix the wet ingredients together 2. Add the dry ingredients and stir to combine 3. Divide into three greased glass containers 4. Top with berries 5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 20-25 minutes 6. Store in the fridge 7. Reheat in the microwave before serving LUNCH Healthier Mac & Cheese (about 37g protein per serving) Ingredients for three servings: 8.8 oz. / 250g lentil pasta 1 - 1 1/2 cup low fat (lactose-free) cottage cheese (200-300g) 3/4 cup milk of choice, I used lactose-free milk (180 ml) 1 tablespoon corn starch 3.5 oz. (lactose-free) shredded sharp cheddar cheese (100g) (1/2 - 1 teaspoon garlic powder, if you don’t have IBS) 1/4 teaspoon salt Pinch of pepper 1/2 - 1 teaspoon paprika spice Pinch of chili flakes optional: spinach, to taste 1. Cook the pasta according to its packaging 2. Add all the ingredients for the sauce into a blender and mix until smooth 3. Pour the sauce into a skillet and cook on medium heat for 4-5 minutes until the sauce has thickened 4. Add the cooked pasta to the sauce with the spinach and stir. 5. Store in the fridge. Reheat in the microwave SNACK Berry Smoothie (about 23g protein per serving) For three servings: 2 1/4 cups frozen strawberries (380g) 1 1/2 cups frozen raspberries (210g) 1 1/2 cups milk of choice (360 ml) 3 scoops (vegan) vanilla protein powder 3 tablespoons chia seeds + 3/4 cup milk of choice (180 ml) 1. Soak the chia seeds in the milk for about 20 minutes 2. Put all the ingredients into a blender and mix until creamy 3. Divide into glass jars and store in the freezer. In the morning take a jar into the fridge to defrost, if it hasn’t thawed in the fridge enough take it to room temperature 20 minutes before serving DINNER Korean Chicken Bowls (about 33g protein per serving) Ingredients for six servings: 1.75 lb. / 800g chicken breasts, diced (add 3 minced garlic gloves if you don’t have IBS) 1/4 cup (gluten-free) low sodium soy sauce (60 ml) 2 tablespoons sesame oil 1 tablespoon honey / maple syrup optional: 2 tablespoons chopped fresh cilantro leaves (not typical in Korean cuisine, but I had it lying around, so decided to add it to the marinade:) 3 tablespoons chopped green onions 1 tablespoon freshly grated ginger pinch of pepper pinch of chili flakes For serving: cooked rice steamed broccoli shredded carrots green onions 1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for 30 minutes. 2. Steam the broccoli. (I don’t have a steamer, so I used a pan, I add water to the bottom of the pan, bring it to boil and add the broccoli to the pan. I cover it with a lid and let cook on medium heat for about 8 minutes) 3. Meanwhile cook the rice 4. Then cook the chicken on medium-high heat for about 10 minutes or until cooked through 5. Divide the chicken, rice, shredded carrots and broccoli into containers and store in the fridge. Serve with green onions and sesame seeds and you can also add your favorite sauce! What kind of recipes do you want to see next? Let me know your ideas in the comments!😍 If you don’t want to miss any of my videos, be sure to subscribe to my channel! I’ll upload a new video every week!💛    / @fitfoodieselma   Instagram:   / fitfoodieselma   TikTok: https://vm.tiktok.com/ZMLs4yp7x/ My website: https://www.fitfoodieselma.com #mealprep #highprotein #healthyrecipes