Weekly Healthy & High protein Meal Prep | 100G + protein per day!
Тәжірибелік нұсқаулар және стиль
Weekly Healthy & High-protein Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack, dinner and dessert that get you 100G + protein per day! All the recipes are gluten-free, easy to make and so delicious!
I’m meal prepping all the meals for both Aaron and I and I’m meal prepping for three days☺️
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodieselma.com/downlo...
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💪🏻
00:00 Intro
00:13
00:41 Breakfast
02:22 Lunch
05:08 Snack
06:32 Dinner
08:10 Dessert
BREAKFAST:
Blueberry Lemon Blended Overnight Oats
For three servings you need:
1 1/2 cups oats (360 ml)
1 1/2 cups (wild) blueberries, I used frozen ones (360 ml / about 480g)
3 tablespoons chia seeds
1 1/2 cups milk of choice (360 ml)
1 1/2 cups low-fat Greek yogurt (360 ml / about 375g)
2 tablespoons maple syrup/honey (or more to taste)
1 tablespoon vanilla extract
1 teaspoon lemon zest
optional: 3 servings of collagen powder
Topping:
berries of choice
1. Put all the ingredients into a blender and mix until smooth
2. Pour into jars or containers. Add berries on top
3. Let set in the fridge for at least two hours or overnight
LUNCH:
Pasta Salad Jars
Dressing for one serving:
1 tablespoon garlic infused olive oil
2 tablespoons lemon juice
1 tablespoon chopped parsley
1 teaspoon oregano
1 teaspoon dijon mustard
pinch of salt
For one serving you need:
2 oz. / 55g chickpea pasta
1/2 cup canned lentils (120 ml / about 100g)
1/4 cucumber
1/2 bell pepper
1.4 oz. / 50g cherry/grape tomatoes
optional: 1 oz. / 30g crumbled feta
arugula
1. Mix all the ingredients together for the dressing
2. Pour the dressing into the bottom of a jar
3. Add the lentils, tomatoes, cooked pasta, (feta), cucumber, bell pepper and arugula
SNACK:
Snack Boxes:
hard boiled eggs
veggies
crackers (add just before serving)
& hummus
Roasted Red Pepper Hummus
This makes about 6 servings:
2 cans of chickpeas (about 500g)
9 oz. / 250g roasted red peppers (drained)
juice of 1 lemon
6 tablespoons tahini
3 tablespoons garlic infused olive oil
2 teaspoons ground cumin
1 teaspoon salt
1. Add all the ingredients for the hummus into a blender or food processor and blend until creamy
2. Build the snack boxes
DINNER:
Salmon with Sweet Potato and Asparagus
Salmon Marinade:
zest & juice of 1 lemon
3 tablespoons fresh parsley, chopped
2 tablespoons dried or fresh rosemary
1 tablespoon garlic infused olive oil
2 tablespoons dijon mustard
pinch of salt & pepper
+ 21 oz. / 600g salmon filets
Asparagus
Sweet potatoes
Olive oil
Pinch of salt
Yogurt sauce:
1 cup (lactose-free) Greek yogurt (240 ml / 250g)
3 tablespoons lemon juice
3 tablespoons chopped herbs of choice
pinch of chili flakes
pinch of salt & pepper
1. Mix all the ingredients together for the salmon marinade. Top the salmon filets with the mixture.
2. Cut the sweet potatoes into cubes
3. Cut the ends off the asparagus
4. Spread the veggies onto a baking pan lined with parchment paper. Drizzle olive oil on top. Add a pinch of salt and toss
5. Bake the veggies and salmon in the oven at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes or until flaky and cooked through. Bake the veggies for extra 15 minutes
6. Serve with a yogurt sauce, for example
Dessert
Banana Pops
This makes 6 servings:
3 bananas cut in half
6 tablespoons unsweetened peanut butter (I use pb that is 100% made of peanuts)
100 g dark chocolate, melted (I use 80% dark chocolate)
1. Insert a popsicle stick into the bottom of each banana half and place on a plate lined with parchment paper. Freeze for about an hour
2. Dip the bananas in peanut butter (you can also just spread the peanut butter onto the bananas with a knife). Freeze for a couple of hours, or until peanut butter has set
3. Dip them in melted dark chocolate
4. Store in an air-tight container in the freezer, let them defrost for a while before serving
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: vm.tiktok.com/ZMLs4yp7x/
My website: www.fitfoodieselma.com
#mealprep #highprotein #healthyrecipes
Пікірлер: 88
Selma, everything looks so delicious and colorful, making it inviting to eat. The breakfast and salad jars are genius. You know me, I have given your recipes a go and could not be more happy with how tasty they are. Thank you so much and keep up the great work! ❤
@fitfoodieselma
27 күн бұрын
Thank you so much❤❤ Makes me so happy🥰 Have a great weekend☀️
@delana2842
13 күн бұрын
@@fitfoodieselma You as well.
Your recipes are simple and natural. I’m excited to make these and take control of my health.
@fitfoodieselma
27 күн бұрын
Thank you so much❤ Hope you like them😍
2:33 IBS sisters! ❤❤😊 This is why I started my health journey and I love your channel! Now I know everything you make is safe for me to eat!! I don't think people realize how horrible IBS symptoms can be! I was throwing up and pooping on myself at the same time, sleeping on the ground by the toilet, throwing up literally everything in my stomach, and many sleepless nights due to severe stomach pain!! I was just in the ER AKA emergency room 3 months ago!! I'm so happy I changed my diet! I'm so happy I found your channel! Thank you so much for the upload! ❤❤❤❤
@fitfoodieselma
24 күн бұрын
Living with IBS can be so hard😭 I’m so sorry to hear that! Hope you are feeling better now❤️❤️ I can so relate. I’ve had so many sleepless nights because of the pain😩 This week I used lentils and chickpea pasta in the same meal which was too much for my stomach😭
I love how realistic these recipes are, I usually already have most of the ingredients! Your voice is super calming too!
Great Job!!! I appreciate your hard work, dedication, and beautifully delicious execution of healthy, high protein, and a variation of meals, snacks, desserts, etc. you’re a talented, beautiful young lady!!! This community appreciates you, health is wealth🤗🤗🤗♥️🙏🏼 I have made a variety of your meals and recipes, can’t wait to make this for my family😻
@fitfoodieselma
27 күн бұрын
Thank you so much Elena❤️🥰 So happy to hear that☺️ Have a lovely weekend☀️
I think this meal prep is the best one yet! Very impressive:) thank you!
@fitfoodieselma
27 күн бұрын
thank you so much🥰🥰
Hello! I appreciate your meal plans so much! They are truly a blessing. Meal planning and prep can be overwhelming and you have made it joyful for me. I love opening my refrigerator and seeing all the colors and look forward to the special treats SO much! I really needed some joy in my life and you have provided it. I love the focus on natural ingredients and minimal meat. Thank you so much!!
Looking forward to watching this one today 😊
Thanks for all your great ideas!
Young lady, I can’t express my gratitude enough for your content and your thoughtfulness…. I love your channel. I just want to say thank you. As a menopausal woman maximum protein is vital for my health and well-being. 🫶🏼👏🏼🫶🏼 Great job❤
@TarotOverOracle
27 күн бұрын
Can you afford to eat like this? I cannot :(
@nannypuffins
27 күн бұрын
@@TarotOverOracle absolutely- I shop sales and most of my food is organic
@CuddlesNCassy
27 күн бұрын
@@nannypuffins I agree. It's all about perspective. If you spend $6 on fruit Roll-Ups instead of real fruits, it ends up being cheaper! Ever since I started my health journey, I've eaten last and my grocery bill has been cut in half basically. You don't have to buy name brand stuff. You can buy the off-brand for cheaper. That's what I do! ❤
@TarotOverOracle
27 күн бұрын
@@CuddlesNCassy You speak from an American perspective - and this does not apply in Sweden where I live and with the "income" I have. It is not about persective, it's about inflation and the salaries remaining the same. Don't speak for the rest of humanity, please. And brand stuff? What are you even on about? I have never in my life cared about brands, we usually have one damn brand of ONE type of product here for crying out loud. American perspective, like I said..
@fitfoodieselma
27 күн бұрын
So happy to hear that my recipes are helpful🥰🥰 Thank you❤️ Have a lovely weekend☀️
i love your content Selma. and the idea of putting meals in jars - which i've got an abundance of. i found a cheap jar funnel with a wide mouth that fits onto the top of most jars, and it makes all the difference transferring whatever food i'm putting from package into a jar. i think i paid 3 dollars at a local Canadian dollar store, and i wouldn't be without it! i used to get everything all over the counter and now i don't! have a wonderful weekend :)
@fitfoodieselma
27 күн бұрын
Thank you so much🥰 That’s awesome!🤩 Have a wonderful weekend too☀️☺️
Greetings from Germany. As I’m new to your community…may I ask, which blender it is, you use? Love your content! Kati
@asw103nl
27 күн бұрын
In another video she answers she uses a high speed blender called Wilfa
@fitfoodieselma
27 күн бұрын
Hi Kati! Thank you so much! I have a high speed blender from a brand called Wilfa☺️ Greetings from sunny Helsinki💛 Have a great weekend☀️
@Teacher-2281
27 күн бұрын
@@fitfoodieselma Dear Selma, thank you so much for taking your time to answer. Can‘t wait to recreate your latest, absolutely yummy recipes! Enjoy your weekend! 🌷
Thanks for the wonderful dishes you create. Love following you
@fitfoodieselma
27 күн бұрын
My pleasure🥰🥰
❤Fantastic colours! I really enjoyed this video again, thank you 😊
@fitfoodieselma
27 күн бұрын
Thank you so much❤ Have a great weekend☀️
Always a pleasure to watch.😊 Everything looks excellent, in colors, especially purple oats.❤ And I have to make dessert😊
@fitfoodieselma
27 күн бұрын
Thank you very much❤️☺️
Yaaaayy another video! 🎉🎉🎉
Hi from New Orleans I’ve been trying your recipes 🥰 thank you
@CuddlesNCassy
27 күн бұрын
I'm from New Orleans too!!! Waaaa!!! 🎭🎷⚜️ I have the fleur-de-lis tattooed on my wrist! It's a small world 🌎 I just subscribed to your channel. I currently live in Colorado and I miss home so much! ❤❤❤
@fitfoodieselma
27 күн бұрын
So happy to hear that🥰 Greetings from sunny Helsinki☀️
These all look delicious! TY for sharing!
@fitfoodieselma
27 күн бұрын
Thank you so much🥰
Hey I appreciate the grocery shopping vlogs. Going to try making the banana pops 😋😋😋 and the smoked pepper hummus as well. I love hummus too! Thanks Selma!
@fitfoodieselma
27 күн бұрын
Hope you like them😍😍 Have a great weekend☀️☺️
These look delicious, especially love the bananas. I’ve never thought to dip them in peanut butter too.
I love when you post your videos!!!!!
@fitfoodieselma
27 күн бұрын
So happy to hear that❤
i wish there was calculated macros for this, it looks super delicious!
yayyyy!!
Hello I love your recipes I was wondering if you could include the calories per meal? For those of us on a weight loss journey
Can you please provide the link to the adorable jars you used for your overnight oats? Thanks!
How do you store all this for the week? In the fridge? Do they get spoilt?
🔥🔥🔥
Making this tonight. Would love to know what herbs you put in the yogurt sauce in this video. I know you said herb of choice but not sure which will pair well
WONDERFUL ❤ THANK YOU FOR SHARING ❤️
@nayomeer4736
27 күн бұрын
Love all of the colors and looks amazing and delicious. I do eat plain steel cut oats but need to prep overnight oats. I hear rolled oats and steel cut oats have the same protein.
Belgrade, Serbia, like from grandma Duda's kitchen, good luck
This is lovely Selma, but I'm so poor I could never afford to eat like this, especially not this much per day. I can eat max 2 meals a day and not all these expensive ingredients, inflation really sucks :( Great meal prep though and great recipes like always ❤ I would love it if you would make videos for those of us who are on a pretty tight budget though ❤ It's just a suggestion, but I would really really appreciate it if you did 💙
@fitfoodieselma
27 күн бұрын
Happy to share more budget-friendly recipes❤️❤️ The food prices have increased so much here in Finland too😩 Using veggies/fruits that are in season are usually cheaper. Lentils/chickpeas/beans are a budget friendly protein source. Eggs are also quite cheap (at least here in Finland, but I’ve heard even their prices have increased in other countries😬). What kind of ingredients would you like to see in a budget-friendly meal prep?❤ Have a lovely weekend☀️
@Demipurr
19 күн бұрын
I’m SO sorry to hear this. Food banks, churches, school pantry’s have always been my best friend. I hope there’s some resources in your area 🥺
@lynnkavanagh7361
11 күн бұрын
Before I read this comment, I thought the groceries were expensive too. So I did the math & this is what I came up with. For each person it is a total of 9 meals over 3 days for each person. lt came to $2.22 for each person & I think that’s quite reasonable.
@TarotOverOracle
10 күн бұрын
@@lynnkavanagh7361 I'm NOT in America and you do not know my income. You cannot speak for ppl outside of America.
@lynnkavanagh7361
10 күн бұрын
I’m sorry. I didn’t realize you lived outside of the US. I’m sure Selma will come up with some lower budget alternatives. In the meantime, there is another KZread channel you might find helpful. It’s frugalfitmom & she does a lot of content about budget meals. Good luck, I hope you find some helpful information.
Thank you so much for this. 😀I recently subscribed to your channel and love it. At 0:46, I could not really hear your voice due to the sound from the background.
❤
Oh you are from Sweden and I recognize some brands ... Love your videos! Keep it up !❤
@kucibaba
27 күн бұрын
I think she is from Finland
Does your Ebook include nutritional information for each recipe?
where do you get all your food containers from?
What collagen powder do you suggest ???
🙏❤️
I am curious about prices there in Finland, I imagine getting these fresh ingredients must not be cheap. But regardless if it's expensive or not, I imagine being a normal citizen in europe already has its advantages, specially because euro is a strong currency
@beondska
28 күн бұрын
If she is in the capital it’s quite ok if you have a normal job with no kids. But it can be pricey for some. I’m saying this because I live in Stockholm now but I’ve lived in Helsinki many years before :)
I would love to see a granola recipe. x
@fitfoodieselma
27 күн бұрын
Coming soon!😍🥰
Where are the salad jars from? Can you provide a link? How big are they? 1 liter?
@fitfoodieselma
27 күн бұрын
They are from a Finnish brand Tokmanni. They are 1 liter☺️
❤👌
Is the peanut butter melted?
justice for ashwini and aneesh 😢😔🙏🏻 #punePorsche case
Let me do video editing, thumbnail, substitles etc. all in just $10.
@Chris-miller-001
26 күн бұрын
How can I contact u ?
@Apply-Guru
26 күн бұрын
Click on me, visit description