Скачать с ютуб Weekly Healthy & High protein Meal Prep | 100G+ Protein в хорошем качестве

Weekly Healthy & High protein Meal Prep | 100G+ Protein

Get up to 45% off your Grüns order, just click here: https://bit.ly/fitfoodieselma_Gruns #sponsored Weekly Healthy & High-protein Meal Prep😍 In this video I meal prep healthy breakfast, lunch, snack/dessert and dinner that get you 100G+ protein per day! All of these meals are quick & easy to make!☺️ We are making chia pudding parfaits, noodle soup jars, healthy chocolate muffins and a pasta bake! All the recipes are also gluten-free & lactose-free! I prepped for three days as usual, for both me and Aaron, so I prepped six servings of each meal! More recipes in my Ebook which has 100 healthy & easy recipes❤️ https://www.fitfoodieselma.com/ebook/ 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 Berry Chia Pudding Parfaits (about 27g protein per serving) This recipe makes six servings: Ingredients for the chia pudding: 12 tablespoons chia seeds, 3/4 cup / 1.8 dl 2 1/4 cups milk of choice (5.4 dl) 1 - 2 tablespoons maple syrup or honey 1 tablespoon vanilla extract 2 cups blueberries, I used thawed frozen wild blueberries (4.8 dl) For the yogurt layer: 4 1/2 cups (lactose-free) low fat Greek yogurt, the yogurt I use contains 13g protein per 100g (1.1kg) 1 1/2 cups raspberries (3.6 dl) Optional topping: fresh raspberries & blueberries 1. Blend the blueberries 2. Mix all the ingredients together for the chia pudding 3. Let set in the fridge for 1-2 hours 4. When the chia pudding is set, mash the raspberries and mix them with the Greek yogurt. Build the parfaits. Store in the fridge and enjoy! LUNCH Noodle Soup Jars (about 28g protein per serving) For one serving you need: 1 tablespoon (gluten-free) soy sauce 1 teaspoon garlic infused olive oil 1 teaspoon sesame oil 1-2 teaspoons beef bouillon, depending on how salty your bouillon is (I used powder) optional: pinch of chili flakes (if you don’t have IBS, add some grated garlic cloves or garlic powder) 3.5 oz. / 100g cooked lean ground beef (seasoned with salt & pepper) 1/2 cup grated carrots, about 1 carrot (1.2 dl) 1/2 cup broccoli heads chopped into very thin pieces (1.2 dl) handful of green onions, chopped rice vermicelli noodles (or other noodles that cook quickly) 1. First add the soy sauce, oils, bouillon (and chili flakes) to the bottom of the jar 2. Then add the cooked ground beef, vegetables and noodles 3. Cover with a lid and store in the fridge 4. Bring the jar to room temperature ten minutes before adding the hot water (so that the glass won’t break) 5. Add hot water and stir. Let sit for 5-10 minutes, until the noodles are cooked SNACK Healthier Chocolate Muffins (11g protein per serving) Ingredients for six servings: 3/4 cup pumpkin puree (180 ml) 1/4 cup maple syrup (60 ml) 1/4 cup olive oil / melted coconut oil (60 ml) 3 eggs 2 scoops vegan chocolate protein powder 1/4 cup unsweetened cacao powder (60 ml) 1/4 cup oat flour (60 ml) pinch of salt 1 teaspoon baking powder 1.5 oz. / 45 g dark chocolate chunks (I used 80 % dark chocolate) 1. Mix the wet ingredients together. 2. Add the dry ingredients and stir until combined 3. Spoon the batter into muffin pan cavities lined with muffin liners. Top with the dark chocolate chunks 4. Bake at 180 Celsius degrees / 350 in Fahrenheit for 15-20 minutes DINNER Tuna Pasta Bake (about 36g protein per serving) Ingredients for six servings: 1 big zucchini 7 oz. mushrooms (200g) 3 bell peppers 3/4 cup diced sun-dried tomatoes (1.8 dl) 1 bunch fresh basil, chopped 2 tablespoons dried oregano 2.2 lb. passata/tomato puree (1 kg) 1 cup water (2.4 dl) 2-3 teaspoons vegetable/chicken stock (I used powder) 3 tins of tuna (1 lb. / 450g) 3.5 oz. shredded parmesan (100g) 2.8 oz. shredded mozzarella (80g) 6 servings of wholegrain pasta 1. Cook the veggies on a pan for about 10 minutes (until they aren’t watery) 2. Meanwhile cook the pasta in salty water. Cook it only 3/4 of the cooking time stated in the pasta packaging, since it keeps cooking in the oven 3. Place the veggies into a big pot or a baking dish, with sun-dried tomatoes, basil, oregano, passata, water, bouillon, tuna and the cooked pasta and stir well 4. Top with the grated parmesan and mozzarella. Bake at 220 Celsius degrees / 430 in Fahrenheit for about 10-15 minutes or until the cheese has melted and gotten some color 5. Store in an air-tight containers in the fridge. Reheat in the microwave. #mealprep #highprotein