Meal Prep 24 Healthy Meals in 1 Hour (Breakfast, Lunch & Dinner for 4 days for 2 people)

Let’s Meal Prep 24 Healthy Meals in 1 Hour😍 In this video I make breakfast, lunch & dinner for 4 days for 2 people. All the recipes are high-protein, gluten-free and delicious! These meals last in the fridge for 4 days, but if you wanted to make meals for the whole week you can of course make more servings and freeze some of them!☺️ Meal prepping really saves so much time, just by spend 1 hour meal prepping, and don’t need to cook at all the next four days😍
Breakfast: Overnight Oats
For eight servings:
4 cups gluten-free oats (10 dl)
8 tablespoons chia seeds
4 cups milk of choice (10 dl)
4 cups (lactose-free) low-fat Greek yogurt (10 dl)
4 - 8 teaspoons maple syrup or honey, to taste
4 teaspoons vanilla extract
For one serving:
1/2 cup gluten-free oats (120ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) low-fat Greek yogurt (120 ml)
1/2 cup almond milk (120 ml) (or any milk you like)
1 teaspoons maple syrup or honey, to taste
1/2 teaspoon vanilla extract
for topping:
blueberries
honey/peanut butter
Mix all the ingredients together. Let set in the fridge for at least 2 hours, rather overnight
Lunch: Pasta Salad
This makes about 8 servings:
1.1 lbs. / 500 g lentil/chickpea pasta, cooked
2 lbs. / 1 kg cherry tomatoes, halved
9 oz. / 250 g mini mozzarellas
1 bunch of basil
3.5 oz / 100 g arugula/rocket
Wash the veggies.
Roast the cherry tomatoes on a pan with a tablespoon of olive oil (reserve the tomatoes juices from the pan for the dressing).
Cook the pasta according to its packaging.
Mix all the ingredients together in a big container
For the dressing:
the tomato juices
2 tablespoons balsamic vinegar
1 tablespoon olive oil (I used garlic infused)
pinch of salt
pinch of pepper
Mix all the ingredients together
Dinner: Salmon/Chicken with Roasted Potatoes & Veggies
This makes about 8 servings
For the potatoes:
4 lbs. / 1,8 kg small potatoes, cut into pieces
1 - 2 tablespoons olive oil
pinch of salt
Roast in the oven at 220 Celsius degrees / 430 in Fahrenheit for about 25 minutes
For the salmon:
4 salmon pieces
1 tablespoon olive oil
4 teaspoons dijon mustard
pinch of salt & pepper
Bake in the oven at 220 Celsius degrees / 430 in Fahrenheit for about 10-12 minutes
For the chicken:
4 chicken breasts
4 tablespoons of pesto
pinch of salt & pepper
Bake in the oven at 220 Celsius degrees / 430 in Fahrenheit for about 15-18 minutes
For the veggies:
4.5 lbs / 2 kg frozen veggie mix (for example, carrots, broccoli, cauliflower)
1 - 2 tablespoons olive oil
pinch of salt
Roast in the oven at 220 Celsius degrees / 430 in Fahrenheit for about 15 minutes
For the sauce:
1 bunch of parsley, chopped
14 oz. / 400 g (lactose-free) low fat sour cream
juice of 1/2 lemon
pinch of salt & pepper
Mix all the ingredients together
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
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My website: www.fitfoodies...

[@TheLadyFae]

I’m so happy to see someone else who has stomach issues but is by no means missing out and eating well

[@annae9639]

More recipes please. I love your simplicity! I overthink meal prep but you have proven how easy it can be. Thank you!

[@debrafraser1415]

There no recipes they just dump the food in with no measurements so how u know how much to put in please help me out here😊

[@VicStar42]

@@debrafraser1415 the recipes are in the description. 😂

[@hola542]

0:41 overnight oats. Add peanut butter and fruit (apple crumble if you have some, nyt recipe) on top. You can get lactose free greek yoghurt at coles. 1:35 roast potato meal prep with garlic infused olive oil. Cooked for 25 minutes. 4:00 frozen roast veggies side dish meal prep. 4:52 easy sauce meal prep to go on the roast veggies/potatos (and meat, if you made some/rotisserie chicken).

[@NessBlue333]

I really have to thank you for this video. Not only did you film yourself doing the recipes and give great explainations, you also wrote a detailed version of the recipe in the description. Where you went above and beyond for the people watching your videos though, was when you put all the measurements in both grames and the american metric system. Gave me such a good impression of your channel as this was the first video of yours I'd ever seen.

[@ForrestLove705]

And you sound like an asmr artist too. Great recipes with a relaxing vibe. Thank you!

[@fitfoodieselma]

Thank you so much🥰🥰

[@nurulafiqah8711]

Love these kind of videos❤ always impressed with how commited you're on eating clean and healthy. Keep going 🎉

[@fitfoodieselma]

Thank you so much❤️🥰 Happy to share more videos like this😍

[@jules3048]

Yes! More recipes pls!! I can actually eat ur food for the most part. I have so many diet restrictions that’s hard to find. Tnx!!

[@fitfoodieselma]

Happy to hear that my recipes are helpful🥰 If you ever have any recipe requests, just let me know😍

[@shannonlupyczuk8362]

You are amazing! I love your recipes, how simple, healthy, and tasty they are. Most of all, I love that you eat GF, LF, and low FODMAP because that's exactly how I eat and I am akways looking for way to add as much protein as possible to our meals. Thank you SO much - you're my absolute favourite to follow! ❤❤❤

[@fitfoodieselma]

Thank you so much Shannon❤️❤️ I really appreciate it🥰🥰 So happy to hear that my recipes are helpful😍

[@zoraackerman1684]

What's FODMAP? I'm guessing GF and LF and gluten and lactose free respectively.

[@fitfoodieselma]

@@zoraackerman1684 They are a group of dietary sugars that are poorly absorbed in the gut. A low FODMAP diet can help people with stomach problems like bloating, gas, or irritable bowel syndrome (IBS). High-fodmap foods include, for example, garlic, onion, apples, wheat, rye and foods high in lactose☺️

[@zoraackerman1684]

@@fitfoodieselma Oh, thank you. I'll keep that in mind. You're really the best!

[@daniilklubov201]

This is super helpful, thanks a lot, please make more of these videos! ☺️

[@didralamond8145]

I love that idea of using Dijon mustard on the salmon. I have some salmon filets so I'll have to try that next time I make them!

[@fitfoodieselma]

Hope you’ll like it🥰

[@WideAwakeSpiritually]

That’s amazing. I always thought it would take a couple hours. Thanks for sharing ❤

[@fefaflore]

you do all that cooking in 1 hour and you're also filming it!!! you're a godess hahaha i'm in love with your channel! greetings from Brazil

[@fitfoodieselma]

Thank you so much🥰 It was a challenge😬 Greetings from snowy Helsinki🩵❄️

[@Masz.67]

I am soo happy I found this channel, thank you❤

[@Nataliexgiselle]

Great video! I've been trying to get back into meal prepping and will be trying this out! Thanks!

[@fitfoodieselma]

Thank you🥰🥰 Hope you enjoy😍

[@juchidaf]

More videos like this one! Would be lovely if you'd include more plantbased options. Thanks for sharing!

[@fitfoodieselma]

Happy to share more🤩🤩 I’ll be definitely making more plantbased options🥰

[@wandapowell3752]

I have already cooked so many of your recipes! So quick and easy. But most of all healthy!! 😎

[@Syriaaa1]

I LOVE this channel!! 💘 Selma, you’re THAT girl! Thanks for the video 🍓

[@SLCtica]

Finding this channel has been a GAME CHANGER. Liked subscribed, wish I could like again! Amazing!

[@feedingit]

Your narration always sounds like we are all watching quietly together from inside our blanket fort. Trying not to be too loud b.c we’re supposed to be sleeping. 😂 Such great recipes. Thank you!🙏

[@phumi4950]

These are super helpful. Please make more. 😊

[@fitfoodieselma]

Thank you! Will do😍😍

[@jadewright6340]

Hey, super helpful video! Thank you! But just to say not everyone with IBS has issues with dairy ☺️

[@nadiadellarmi1822]

J’adore ta chaîne tu es très inspirante ♥️♥️

[@niki1736]

I am new here 💥, and so happy to have found what we need to build muscle mass thanks 👍🏽

[@Liftsbyritesh]

I am a gym lover & I am very fond of peanut butter. It gives me protein and also compensates for my energy level. So I always search for peanut butter which fulfills all the essential nutrients but most peanut kinds of butter are loaded with Palm Oil and toxic stuff. But when I taste this Alpino Peanut butter, it is so natural. No preservatives and sweetened added to this. 100% natural taste. And also it's easy to use with some bread and spread over it and eat this and enjoy low-calorie food. It is perfect for gym lovers as well as every person. Because it contains all nutrients. It has a creamy, a bit liquid form yet it is very yummy and tasty.

[@nghass]

This is great! Thank you.. do you have a calorie range for these?

[@UnchainedVintage]

Can’t wait to try the lunch and dinner option!!!!!

[@carlabakelaar8912]

Thanks so much for your videos. Am in love with those breakfast glass jars. What brand are they please?

[@giamessina3401]

Your so adorable 😊 thank you will be trying these meals❤

[@sweetums1125]

Just subscribed to your channel. Love your meal prep. Where did you buy your glass jars with a spoon?

[@uniquecosmeticsllc8383]

I’m gonna try all of these recipes for my husband. He is a cardiac heart. Patient needs to change his diet.

[@jullzs313]

Thanks!! I will try it this week! Where are the containers from ?

[@gabrielanygaard9926]

Love these recepie ideas!

[@fitfoodieselma]

Thank you so much🥰🥰

[@wafakarime569]

I love your content! Just a question though, I have IBS too and lentils and chickpeas are hell for me, I wonder if it’s the same for you? And what can I use instead? Thank you ❤

[@MRJLS15]

These are some great recipes

[@kucibaba]

Where can I buy these glass jars with a spoon?

[@Esa790]

Amazon

[@Nina_Maron]

I found your channel and love the meal prep videos. I gonna try it out soon! But do you know how many calories your meal prep has (average)?

[@koushikimukhopadhyay5153]

Please share a link to your containers. Are they from Amazon?

[@iceblue387]

You are the best in every way.

[@thatwinecountrylife1291]

Do you make your own garlic infused olive oil? If so, can you please share the method?

[@LaraloSharmano-wz6lk]

Hey! Nice meals. Do you ever eat processed foods that don’t upset your stomach?

[@EddieLove]

These look yummy 😋, have you considered making asmr videos? Lol your voice is relaxing.

[@jenniferduncan4490]

What glass containers did you use for the food storage

[@craftysnailmum2628]

Hi, Do you put the meal back into the oven to reheat? Im not sure what you mean by on a pan. Thanks

[@DuyLe85]

I love it. Before workout 💪

[@Coquitoel1]

I don’t know how are why no one’s asked where you got the jars for the oats but I’m gonna be the one to do it😭 I need those jars 💔

[@lizahermandez57]

That’s awesome!

[@honeybunneey]

Love your content so much❤️❤️Have a good day☀️

[@cindyalexis616]

I love this thank you so much!!!!

[@violetapricopie1800]

Very nice meals, dont blueberry mixed with the porrige makes you bloat? Fruits for me with Ibs also do bad gas if i combine ,they are fine when i eat them alone as bfkst Hugs😊

[@anisamohammed7676]

thank you so much i needed this

[@nikangel5362]

I LOVE this! thank you so much! im doing this. ❤

[@fitfoodieselma]

Thank you❤️ Hope you enjoy☺️

[@nikangel5362]

@@fitfoodieselma 🥰🥰

[@anitakar9655]

Fantastic!

[@annae9639]

I’m buying your e book. Just wondering if these recipes are in it?

[@rosarosierose7392]

Hi! Van someone who has tried these recipes for just one person, how long did they last in the fridge? Do the salmon and chicken last, lest day, three/four days in the fridge and then reheated? I find that with meal prepping this is my biggest struggle (making food last long in the fridge to last until the end of the week). Let me know any tricks you might have

[@Ruthan193]

Love it, ty! 🙏

[@Im_lost77]

How many calories per serving??

[@ΕΛΕΥΘΕΡΙΑΓΚΙΟΛΗ]

Gongratulation little beauty girl!!!!!!

[@cindyalexis616]

Can I omit the chia seeds they don’t agree with my stomach

[@sainakhan6097]

Which juicer do u use ? Please let me know the name

[@incognito8082]

I just came here for that noodle salad😦🤤😋

[@mthks19]

Hi, where can i see the ingredients for the banana bread?

[@LaurenGorr]

Thanks so much such great recipes I have everything to make them except bananas

[@sol91405]

Question: Did you seriously cook chicken for 25 minutes at 225 degrees? Not trying to be mean. I feel that the chicken would be undercooked. Am I wrong?

[@juliadoh4182]

Where do you get your containers from

[@AshleyTruett-z9p]

How many calories does each meal have? Please 😊

[@hollybabyyy]

I wish i could ask u to write me a 10 day worth of meals plan 😭😭😭 i don’t understand how people learn to eat like this

[@Snoozler]

did you actually fit 1,8kg of potatoes on one tray?? cause I can't seem to 😂 or did you use two?

[@TineSkrede]

Lentils is high fiodmap?

[@mercedescani8055]

How many oz are those jars?

[@zainabibraheem]

What are the macro’s beautiful?

[@PlanckBrookhart]

top!!

[@elizabethlann4417]

Those of you who are mildly lactose intolerant, might be.anle to digest fermented dairy it's lower in lactose. Non fermented dairy makes me vomit and I have severe nausea and an upset stomach when it comes to cows dairy, But the fermented works well. Thought I would share to those who may be in my shoes

[@TineSkrede]

I DONT find the description box ar my phone

[@dreamycalculator]

wow

[@albinachebomui3272]

Delicious food puns 🤣😂 🥗Lettuce romaine friends forever." 🍣"I'm on a roll, sushi roll that is." 🎂"Life is batter with a sprinkle of love." ☕"I'm just here to spill the tea and eat the scones." 🍩"Donut worry, be happy and eat more donuts!" 🍤"I'm on a seafood diet. I see food, and I eat it!" 🥞"You're the apple of my pie." 🍝I'm a-peeling to your taste buds." 🍇"I'm grapeful for this delicious meal!" 🍲"I'm souper excited about this food adventure." 🍕"Stay cheesy and keep eating delicious food." 🥗"I'm in a committed relationship with food." 🍜"I'm soy into food puns, it's unbeleafable!" 🧀"I'm feeling grate-ful for all the cheesy goodness." 🍳"This meal is truly egg-ceptional!" 🍰"Feeling like a badas-scone today!" 🍓"I'm having a berry good time with this meal." 🌮Let's taco 'bout how amazing this food is!" 🍩"Life is short, eat the sprinkles!" 🌯"I'm feeling jalapeño business with this spicy meal!" 🍷"I'm on cloud wine with this delicious drink!" 🥘"This food is the real dill." 🍟"I'm raisin' the bar with these food puns!" 🍔This meal is the spice of life!" 🥞"Bun appétit! Let's dig in and enjoy!"

[@agnes_ww]

You made the tzatziki sauce

[@albinachebomui3272]

25 Delicious food puns. Enjoy 🤣😂 🥗Lettuce romaine friends forever." 🍣"I'm on a roll, sushi roll that is." 🎂"Life is batter with a sprinkle of love." ☕"I'm just here to spill the tea and eat the scones." 🍩"Donut worry, be happy and eat more donuts!" 🍤"I'm on a seafood diet. I see food, and I eat it!" 🥞"You're the apple of my pie." 🍝I'm a-peeling to your taste buds." 🍇"I'm grapeful for this delicious meal!" 🍲"I'm souper excited about this food adventure." 🍕"Stay cheesy and keep eating delicious food." 🥗"I'm in a committed relationship with food." 🍜"I'm soy into food puns, it's unbeleafable!" 🧀"I'm feeling grate-ful for all the cheesy goodness." 🍳"This meal is truly egg-ceptional!" 🍰"Feeling like a badas-scone today!" 🍓"I'm having a berry good time with this meal." 🌮Let's taco 'bout how amazing this food is!" 🍩"Life is short, eat the sprinkles!" 🌯"I'm feeling jalapeño business with this spicy meal!" 🍷"I'm on cloud wine with this delicious drink!" 🥘"This food is the real dill." 🍟"I'm raisin' the bar with these food puns!" 🍔This meal is the spice of life!" 🥞"Bun appétit! Let's dig in and enjoy!"

[@darlenedevegan8370]

❤

[@Sharmili_ladki03]

Hey make vegetarian food Also

[@sabrinaamjad-yk5gl]

You eats lots of oats . Your mostly recipes has oats . I want to ask did you gain weight . Cuz im eating oats to gain weight but i havent yet seen the result yet

[@фанатКуплинова-ь1е]

Don't you have eyes

[@violetapricopie1800]

I should try buckwheat for weight gaining, they are higher in carbs

[@lovelettar]

I thought meal prep is for psychopath but this totally changes my mind

[@krittikaghosh3548]

do you have IBS?

[@livelife2507]

She said yes

[@stefannydelgado9016]

This in fact did not take one hour (I just procrastinate)

[@arina4030]

unrelated but ur so beautiful

[@andy.bernard]

Why are you whispering?..

[@agnes_ww]

Why gluten free? Why?!

[@quionamakesvideos4792]

She is said why… she has stomach issues bro was you not listening

[@agnes_ww]

Yes but that's her, leave us alone man we need all need gluten!!! (For those who aren't allergic)

[@TasnimNs]

If you don't want to eat gluten free you can swap the ingredients to your liking no one is forcing you​@@agnes_ww

[@sumeyraesen3042]

Cooked chicken and cooked fish should not be eaten on the 2nd or 3rd day. unhealthy. It should be eaten the day it is cooked.

[@maddyc2412]

There's nothing wrong with eating them the next day if you've stored them properly, that's bs

[@citizenoftheworld11]

That's the whole idea of meals prep so wtf are u talking about 😂

[@unicrongobsmacker8595]

How about you do what you want and she does what she wants?

[@Jaheartsjonas]

Tired of these top comments by know-it-alls telling people what they should do with their food and money...

[@Ripplistic]

It’s frozen how can it go bad in a day? Won’t taste as good but unhealthy is just silly.

[@carolynjanise4086]

good recipes, but talks too low.

[@Scbms1_9-09]

These overnight oats doesn’t work for me what am i doing wrong

[@holistics.made.simple]

They don’t work for me either, I need to cook them or else it’s to hard to digest

[@BobRosenstock-pp7wk]

0:41 overnight oats. Add peanut butter and fruit (apple crumble if you have some, nyt recipe) on top. You can get lactose free greek yoghurt at coles. 1:35 roast potato meal prep with garlic infused olive oil. Cooked for 25 minutes. 4:00 frozen roast veggies side dish meal prep. 4:52 easy sauce meal prep to go on the roast veggies/potatos (and meat, if you made some/rotisserie chicken).

[@Zinatzaratasnim]

I love this thank you so much! I'm doing this❤❤❤

[@BrendaCooke-s3f]

thank you so much i needed this

[@JohnDickinson-eg4bz]

unrelated but ur so beautiful