Скачать с ютуб Meal prep for the week | High protein (110g) | Recipes and macros in description в хорошем качестве

Meal prep for the week | High protein (110g) | Recipes and macros in description

Recipe Breakdown Breakfast: Egg Salad Wraps/Toast Macros: 25g protein | 300 calories Pour 1 cup of water into the Instant Pot and place a steaming tray inside. Add 5 whole eggs to the tray. Place a stand over the tray and put a silicone egg mold on top. Spray the mold with oil and pour 500 grams of liquid egg whites into the molds. Cover the Instant Pot with the lid and pressure cook for 5 minutes. Once cooked, remove the eggs and place them in cold ice water. Mash the cooked egg whites with a potato masher in a large bowl. Peel the whole eggs, add them to the bowl, and mash everything together. Finely chop one-fourth of an onion, three large celery sticks, and 2 tablespoons of parsley, and add them to the eggs. For the dressing, mix 3 tablespoons of Greek yogurt with salt, pepper, and a chopped jalapeño. Combine everything and divide the egg salad into containers. Pair each serving with one slice of whole wheat toast or a small whole wheat tortilla. Lunch: Italian Pasta Salad Macros: 40g protein | 550 calories Preheat the oven to 375°F. Chop 225g of chicken breast into bite-sized cubes and place them on a tray. Drizzle with 1 teaspoon of olive oil, 2 teaspoons of Italian seasoning, and 1 teaspoon of crushed red pepper. Mix well and bake for 18 minutes. Boil a big pot of salted water and add 1 cup of dry pasta once boiling. Cook the pasta for 9 minutes to keep it al dente, then drain and rinse with cold water. Assemble the salad by placing 1 cup of arugula in each bowl. Add half a cup of pasta and half a cup of cooked chicken to each. Finely chop half an onion, one large cucumber, and half a cup of mixed bell peppers (red and yellow), and add them to the bowls. Mix 70 grams of bocconcini cheese pearls, 2 tablespoons of sundried tomatoes, 2 tablespoons of olives, and 1 tablespoon of capers in a separate bowl. Season with black pepper and 1 teaspoon of balsamic glaze. Place the toppings in silicone muffin molds within each bowl. Sprinkle 1 tablespoon of chopped parsley over the salads. Lemon parsley dressing: Make a parsley lemon dressing by blending 2 tablespoons of parsley, the juice of 1 lemon, 2 tablespoons of Greek yogurt, a chopped jalapeño, 1/2 teaspoon of garlic powder, and salt and pepper to taste. Store in a separate glass jar. Dinner: Chicken Fajita Tacos with Homemade Whole Wheat Tortillas Macros: 45g protein | 600 calories Chicken Fajitas: Preheat the oven to 375°F. Chop 280gof chicken breast into bite-sized cubes and spread them on a tray. Add thinly sliced bell peppers (yellow, red, and orange) and one-fourth of a thinly sliced onion. Season with 2 tablespoons of taco seasoning mix and 1 tablespoon of smoked paprika. Mix thoroughly and bake for 18 minutes. Let the chicken and veggies cool, then divide them into containers. Add 1 tablespoon of chopped parsley (or cilantro) for freshness. Mango Salsa: Finely chop half an onion, one jalapeño, and one large mango. Mix with the juice of 1 lemon, salt, and pepper. Whole Wheat Tortillas: In a large bowl, mix 2 cups of whole wheat flour, a pinch of salt, and 1 teaspoon of olive oil. Gradually add 3/4 cup of warm water while mixing, until the dough comes together. If the dough is too sticky, add more flour; if too dry, add more water. Knead the dough for about 5 minutes until it becomes soft and elastic. Cover the dough and let it rest for 15 minutes. Divide the dough into 10-12 equal portions and roll each portion into a ball. On a lightly floured surface, roll out each ball into a thin, round tortilla. Heat a skillet over medium-high heat and cook each tortilla for about 1-2 minutes on each side, until golden brown spots appear. Store the tortillas in a clean kitchen towel to keep them warm and soft. Assemble: Serve the chicken fajitas with 2 whole wheat tortillas per serving. Enjoy your hearty, protein-packed dinner with the fresh mango salsa. 0:00 Intro 0:28 Prep the proteins 3:21 Prep the carbs 5:33 Breakfast 7:44 Lunch 10:39 Dinner