Healthy & High protein Meal Prep | 100G+ Protein Per Day! (Pancakes, Granola Bars, Sesame Chicken…)

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!☺️ We are making pumpkin spice sheet pan pancakes, Tex Mex salad, chocolate hazelnut granola bars and sesame chicken! All the recipes are also gluten-free & lactose-free! I prepped for three days as usual, I prepped 4 servings of the breakfast and 6 servings of everything else. More recipes in my Ebook which has 100 healthy & easy recipes❤️ https://www.fitfoodieselma.com/health... BREAKFAST: Pumpkin Spice Pancake Bowls (about 30g protein per serving) Ingredients for four servings: 2 cups (gluten-free) oats (4.8 dl) 8 eggs 2 cups high protein cottage cheese or Greek yogurt (400g / if using Greek yogurt 500g) 1 cup pumpkin puree (2.4 dl) 2 tablespoons maple syrup/honey, or more to taste 4 teaspoons vanilla extract 4 teaspoons baking powder 3-4 teaspoons pumpkin spice or: 2 1/2 teaspoons cinnamon 1/4 teaspoon ground ginger pinch of nutmeg pinch of cloves 1. Add all the ingredients into a blender and mix until smooth 2. Pour into baking pan lined with parchment paper. My baking pan is 46.5cm x 38.5cm / 18.3 inch x 15.2 inch 3. Bake at 170 Celsius degrees / 350 in Fahrenheit for 30-40 minutes 4. Store in an air-tight container in the fridge. Reheat in the microwave 5. Serve with maple syrup, for example! LUNCH: Tex Mex Salad (about 37 grams of protein per serving) Ground beef for six servings: 1.3 lb. / 600g cooked lean ground beef salt, to taste 4 1/2 tablespoons taco seasoning or: (2 tablespoons ground cumin 2 tablespoons paprika spice 2 teaspoons oregano 1/2-1 teaspoon chili flakes (1 teaspoon garlic powder if you don’t have IBS)) The sauce for six servings: 6 tablespoons olive oil 6 tablespoons Greek yogurt 6 tablespoons sour cream juice of 3 limes 3 tablespoons taco seasoning or the spices below: (1 1/2 tablespoons ground cumin 1 tablespoon paprika spice 1 teaspoon oregano pinch of salt pinch of pepper pinch or chili flakes (pinch of onion powder if you don’t have IBS)) Ingredients per jar: 1/2 cup black beans (1.2 dl) 1/2 cup corn (1.2 dl) 3.5 oz. / 100g cooked lean ground beef 1/4 jalapeño, sliced 1/2 cup tomatoes, diced (1.2 dl) lettuce, to taste 1. Cook the ground beef and season with taco seasoning 2. Mix all the ingredients together for the sauce 3. Divide the sauce into six glass jars. The jars I use are 1 liter. Then add the black beans, corn, ground beef, jalapeño, tomatoes and lettuce. 4. Before serving toss and enjoy! SNACK: Chocolate-Hazelnut Granola Bars (about 9g protein per serving) Ingredients for six servings: 1/2 cup gluten-free oats (1.2 dl) 2-3 tablespoons unsweetened cacao powder 4 tablespoons ground flaxseeds 1/4 cup crushed hazelnuts (0.6 dl) 1/2 cup peanut butter (1.2 dl) (or any other nut butter, I used a peanut butter that is 100% made of peanuts) 3 tablespoons maple syrup or other liquid sweetener (or more to taste) 1/4 cup milk of choice (0.6 dl) topping: 2 pieces of 80% dark chocolate, melted crushed hazelnuts 1. Mix all the ingredients together 2. Line a baking dish or glass container with parchment paper and press the mixture firmly into the dish 3. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 10 minutes 4. Let it cool down. Cut into bars and drizzle the melted chocolate on top and add some crushed hazelnuts if you like! 5. Store in an air-tight container DINNER: Sesame Chicken (about 40g protein per serving) Chicken marinade: 4 tablespoons low sodium soy sauce 1 tablespoon sesame oil 1 tablespoon grated ginger pinch of pepper pinch of chili flakes 1.7 lb. / 800g raw chicken breasts, diced Sauce: 1/2 cup low sodium soy sauce (1.2 dl) 1/2 cup low sodium chicken stock (1.2 dl) 4 tablespoons ketchup 3-4 tablespoons honey 4 tablespoons rice vinegar 2 tablespoons sesame oil 2 tablespoons corn starch 1/4 cup water (0.6 dl) pinch of chili flakes 6 green onions chopped 1 tablespoon grated ginger (4 grated garlic cloves if you don’t have IBS) 1 tablespoon olive oil Serve with: steamed broccoli rice 1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for 15-30 minutes 2. Cook the chicken on a pan on medium-high heat for about 10 minutes or until cooked. Set it aside 3. Mix all the ingredients together for the sauce 4. Wipe the pan. Add 1 tablespoon of olive oil and the green onions and ginger (and garlic) and cook for a few minutes. Then add the sauce and cook for a few more minutes to thicken it. Then add the cooked chicken and toss until the chicken is coated in the sauce. Top with sesame seeds 5. Serve with steamed broccoli, rice and chopped green onions #mealprep #healthyrecipes #highprotein