Healthy & High protein Meal Prep | 100G + protein per day!

High-protein Meal Prep😍💪🏻 In this video I meal prep healthy breakfast, lunch, snack and dinner that get you 100G + protein per day! All the recipes are gluten-free, lactose-free, easy to make and so delicious!
I’m meal prepping for three days this time. I meal prep breakfast & dinner for both my boyfriend and I, and then lunch & snack only for myself because my boyfriend eats at work. If you wanted to make six servings of also the lunch & snack, you can just multiply the recipes☺️
❤️For more recipes check out my recipe Ebook which has 100 healthy & easy recipes: www.fitfoodieselma.com/downlo...
BREAKFAST
Sheet Pan Eggs
This makes 6 servings:
12 eggs
1 cup (lactose-free) cottage cheese (200g)
1 cup grated low fat cheese (240 ml/ 120g)
3 small bell peppers finely chopped
1 cup spinach finely chopped (50g)
1/2 teaspoon salt
pinch of pepper
1. Add eggs, cottage cheese and spices to a blender and mix until smooth
2. Pour into a greased baking dish
3. Add the veggies and grated cheese on top
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 15 minutes
5. Cut into pieces and serve with bread, I used oat bread
LUNCH
Baked Feta Pasta (inspired by @Liemessä)
This makes 3 servings:
10.5 oz. / 300 g lentil/chickpea pasta
5.3 oz. / 150 g (lactose-free) feta
3 tablespoons (garlic infused) olive oil
1.1 lb. / 500 g cherry tomatoes
pinch of salt
pinch of pepper
pinch of chili flakes
1. Add 2 tablespoons of the olive oil into a baking dish
2. Add the feta to the center of the dish. Add the cherry tomatoes into the dish. Add the rest of the olive oil on top of the feta. Sprinkle the chili flakes on top of the feta. Sprinkle salt & pepper on top
3. Bake at 200 Celsius degrees / 390 in Fahrenheit for 15 minutes
4. Meanwhile cook the pasta
5. Turn the heat up in the oven to 225 Celsius degrees / 440 in Fahrenheit and cook for 5 more minutes
6. Break the feta. Add the pasta to the dish and stir
SNACK:
Yogurt Parfaits
Ingredients for 1 serving:
3/4 cup low fat (lactose-free) Greek yogurt (180 ml)
1/2 cup blueberries/wild blueberries (120 ml / 85g)
1/2 cup homemade granola (120 ml)
Granola recipe:
2 cups gluten-free oats or buckwheat flakes (480 ml)
1/4 cup melted coconut oil (60 ml)
3 tablespoons maple syrup
2 teaspoons cinnamon
1. Mix all the ingredients together.
2. Spread the mixture on a baking pan lined with parchment paper.
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for 20-25 minutes
DINNER:
Crispy Chicken & Roasted Veggies
This makes 6 servings:
Roasted vegetables
2 zucchinis
8 carrots
2 small heads of broccoli
2.2 lb. / 1 kg potatoes
olive oil
salt & pepper, to taste
1. Wash and chop the vegetables.
2. Place them into a baking dish lined with parchment paper
3. Roast at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes, potatoes might take up to 30 minutes
Crispy Chicken
6 chicken breasts
step 1:
1/2 cup gluten-free flour mix (or wheat flour) (120 ml)
1 teaspoon salt
1/2 teaspoon pepper
step 2:
2 beaten eggs
step 3:
1 cup gluten-free breadcrumbs or regular (240 ml)
(No need to use gluten-free flour/breadcrumbs, if you aren't coeliac/intolerant to gluten/IBS sufferer)
Bake at 200 Celsius degrees / 390 in Fahrenheit for about 18 minutes
Yogurt sauce
1 cup (lactose-free) Greek yogurt (240 ml)
2 tablespoons lemon juice
1 - 2 tablesooons oregano
1 - 2 tablespoons rosemary
pinch of salt & pepper
pinch of chili
Mix all the ingredients together
Serve the crispy chicken with the roasted vegetables and the yogurt sauce😋
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.fitfoodieselma.com

[@3rationalfans]

I loved seeing the grocery shopping as well. It really helps translate the quantity I need to buy in order to create these meals. Thank you

[@pcmom666]

Love love love. Please do more!! Your plan was so simple to follow, no crazy, unobtainable ingredients or equipment. Definitely making a version of this.

[@claudiag.3036]

I absolutely love these meal prepping videos. They give me healthy, delicious, and easy ideas which is so encouraging. I get in a rut with meal/snack ideas.

[@zceylan]

One suggestion, l wouldn't eat lentils with dairy products, lentilles contain a lot of iron and dairy prevents the body to absorb the iron which is very important for our bodies, just tomato sauce will be better

[@sanaahrabi4212]

No, the evidence doesn’t show food-food interactions and the calcium in dairy cannot prevent absorption of iron from lentil. Please don’t mislead people.

[@CarisaRae]

Did you know there's a protein in eggs that inhibits iron absorption?

[@mmir12]

Love this! I definitely want to see more meal prep videos 😊 can you also share the written grocery list and recipes please?

[@fitfoodieselma]

Thank you🥰 Happy to share more of these😍 The written recipes are in the description box💛 I need to start adding the grocery lists as well🤩

[@joyboath6901]

Love how simple these are and they also fit my dietary restrictions due to fructan and lactose intolerance- so glad I stumbled across this!

[@marychendricks1875]

Thank you for all of your wonderful dietary advice in your videos! Much appreciated and lots of love to you always ❤❤❤

[@fitfoodieselma]

Thank you❤️🥰 Lots of love to you too🥰

[@martimallette9723]

Yes definitely love your meal prep videos and would love to see more! ❤

[@meleakua]

This all looks amazing! Thank you so much. Can't wait to start cooking!

[@adadavis6908]

Wow, everything looks soo good. I'm definitely going to meal prep with those recipes. And yesss please! Keep em coming...

[@ChaiCake08]

So relaxing watching your meal preps and shorts. More meal prep videos please 😊

[@fitfoodieselma]

Happy to share more😍🥰

[@Carolina-ej1sn]

What a nice surprise! I removed gluten due to intolerance, and organized a diet with more vegetables, legumes, fruits, seeds, etc. I started using other gluten-free flours (chickpeas, rice, etc.) and just this October my body began to reject baked goods cause I was feeling flour saturation. Now I am cleansing the intestine and my entire body. And I am very happy to find someone who provides flourless nutritious options. I loved that you can prepare delicious pancakes without flour😃because it is one of the first things that my body rejected and kind of miss (I saw your video of the 28th sept. that's what I talk about the pancakes). Thank you so much. Just when I am redesigning my menu without flour of any kind, you appeared!! I really appreciate this :) Please, do more content on flourless recipes🌟

[@cherhonda]

1st time visiting your channel📺 The recipes look yummy, I'll be Cheffing these up🥳 Thank You For Sharing🎉

[@christinekoester2050]

Absolutely!! Would love more meal prep videos! Excellent!

[@trixsta54]

Thanks for sharing some of your awsome recipes! Im definitely going to try them out. Do u have a recipe for the oat bread? It looks so delicious and I would love to make it ❤

[@GreenLifeInDublin]

Everything looks wonderful and doable, which a bonus. I looked at Your content and I discovered lots of GF recipes, so I am here to stay - subscribing! Have a good day.

[@podcast885]

u r unbelievable! this is so undescribably useful, thank you SO beyond much! ❤

[@williambickelmann6554]

These are awesome - especially your sheet pan eggs. Pumped to try

[@lindadufrane3978]

I love your video. The food looks so good & easy to make. I am trying all your recipes. More please. I am super interested. Thank you

[@stephiec4062]

You can also make the baked feta pasta with a block of cream cheese! I use lactose free Green Valley cream cheese and it tastes amazing. You can also add a bit of pasta water to thin it out.

[@ketovore133]

These look amazing! ❤❤ it would be great to know the macros of every meal and snack too!!❤

[@masterkabao]

Definitely going to try some of these recipes. Thank you so much (:

[@lindalamacchia332]

Wow!!! I love all of these recipes! I'm definitley going to make all of these for the week!! I just subscribed to your channel!! Thank you!

[@lacieaudo5168]

I love this! Definitely going to try the egg dish. I'm also interested in the parfait. Would you be able to share where you got the jars? Thank you!

[@samanthajoy5143]

I love your meal prep videos ❤ more please

[@mroowson]

Edit: I managed to make the eggs! They’re absolutely delicious. Feta pasta is also incredible. Can’t wait to make oats and dinner! Love your recipes ^^ ❤

[@fitfoodieselma]

So happy to hear that🥰🥰 Thank you so much for trying out the recipes❤️❤️

[@darbieluce146]

Those look so good! I love cooking videos!

[@big-cat-energy]

OMG. You are amazing. Makes me feel like I can actually be a real-life food prepper. Thank you!

[@Slay.all.day.2010]

This all looks so delicious!

[@lilyhope5925]

More meal preps please. Thank you!

[@fitfoodieselma]

Happy to share more😍☺️

[@LindaKay777]

Everything looks wonderful! Yes! Please make more weekly meal prep videos! Btw: I use a knife the same way with no problem! Not an expert here! Lol

[@fitfoodieselma]

Thank you so much🥰🥰 Happy to!😍 Hahah😂 This is how I was taught to use a knife🙈 I don’t know what I’m doing wrong😂

[@lucypedzinski1403]

TERRIBLE VIDEO!!!

[@Magikanka]

Thank you for your channel! ❤️

[@fitfoodieselma]

You are so welcome!❤️❤️

[@vickieroberts8633]

My male friend sent me this app he's health eater and I want to learn to cook these meals Thank you for showing me they the way to his heart❤

[@rosalea1501]

Love your channel and recipes. Would you please add the calories per serving on items you make going forward?

[@ChelseaCollie]

Awesome love this!

[@cocomike799]

Everything looks and it is super delicious...as a Greek i know how much you can do with just vegetables feta and yogurt...the spaghetti with feta and tomatoes is one of my favourite summer meals we get fresh tomatoes to in summer so it's amazing

[@user-fi5dr1kf4e]

Love all your videos

[@ellek930]

Everything looks DELICIOUS!

[@fitfoodieselma]

THANK YOU🥰🥰

[@mariamifsud3907]

Hi these look great any more high protein meals. Love loads of them. And thank you

[@MNB2906]

Hy Selma, thank you for you recipes and gluten free. I need it. Hugs from Germany ❤ Naida

[@lizab3377]

Fabulous ideas. Do you have an air fryer! I use it for most dishes that would have been cooked in the oven to save some time and money on cost :) i will try these meals for sure, thank you for the inspiration 😊

[@staylor7691]

Looks delicious! ❤

[@BuddyTheBudgie200]

I LOVE YOUR VIDEOS! I have made a few of your recipes. They were... DELICIOUS!!!!❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

[@fitfoodieselma]

THANK YOU SO MUCH❤️❤️ So happy to hear that😍🥰🥰

[@merlynn885]

Great meals!!

[@Vospader21]

This will be helpful thank you.

[@LynnMooney]

Great videos as always. :)

[@rflorian212]

You’re amazing!

[@meronjibreal8725]

Yum, on my way to the supermarket 🎉

[@familiasantos7992]

These look great! what are the macros per serving?

[@neu-xx3qi]

Hey love the video, how much total calorie is the meal prep ?

[@kimberbell4238]

Looks yummy!! Any idea how many carbs are in a day of your food?

[@janicepreston4166]

Awesome!

[@danielaarenas5770]

I loved ideas, I think everething is easy for do it

[@Christenzilla]

These actually look tasty!

[@362008andrealynn]

Where do you get your feta cheese? Do you shop at only one place for groceries?

[@shamimayasmin9832]

i'm your new subscriber. very happy to found you..

[@Carol_Cooks]

If you have a nail routine, can you do a video? Your nails are beautiful 😍

[@michellejenkinson9123]

Very helpful

[@mariadelmarfernandez3288]

I like it!

[@debyloide2735]

Great video! Hello from Brazil!

[@fitfoodieselma]

Thank you☺️ Hello from Helsinki, Finland!😁

[@manuelalmendarez2232]

Great ideas and defintely the types of foods i would eat for its health value n taste.i have bern looking at the pea pasta but i wondered the taste.but defintely great ideas ,delicious and healthy.but i dont need gluten free thsnkfully but i worried about it some years ago when i got this mysterious illness i thought would kill me and whether i would tolerate gluten.but gluten free is welcome.

[@roxybes]

I love your accent! It's beautiful.

[@avivazaveri]

Can we increase the amount of protein by adding chia seeds / hemp seeds / any other source in the egg frittata ? (by blending the seeds with other ingredients? I am a vegetarian so I can’t add any meat)

[@atstar8136]

How long does the chicken keep in the fridge once cooked?

[@missssssy11]

Could you also include how many grams of protein for each meal in the description Box please :)

[@aryannaramirez8150]

Hi here to review the sheet pan eggs - they were absolutely awful warming these up the next day to eat, they were watery and just made everything soggy 😭😭🤣

[@befana001]

👍👍👍 Thank's

[@pyroo3]

great video! one thing though, i'm not sure you're holding the chef knife correctly

[@voyantes]

i did the first one, but half, so put only 6 eggs and 1/2 cup of cottage cheese, after 20 minutes it was not cooked, still liquid inside

[@user-pp9hn8dw2f]

❤❤❤❤🎉🎉🎉love you, give us more videos please

[@user-xc5km5dx5s]

so do u eat the same dinner every day for a week?

[@missmoon9694]

is it okay if i made egg and keep it for days in the fridge ?? i mean is it really Edible if we make it FOOD PREP ...? im confused pleas SOMEONE answer me !!!

[@Cmtxmz14]

Thank u so much thank u so much thank u so much👀👀👀❤️❤️❤️

[@shannonlilley3989]

What are the calories per meal?

[@sushilavirupsnnavar8501]

I am vegetarian. Any substitute. Thanks

[@VajraYogini93]

Soooooo Goooooood 😍😋💖🙏

[@fitfoodieselma]

Thank you so much🩷🩷

[@leosworld6691]

More videos, please. I want n need more healthy ideas

[@sweetdoll6641]

is this weightloss friendly

[@vloggingwithdiana]

What grocery store do you go to? 😩

[@theresesweden]

Moi!!👋🏻😀I just found your AMAZING channel. My husband and I live in Sweden, but his family comes from eastern Finland. I am writing in English because unfortunately I cannot speak or write much Finnish but I am trying my best to learn Finnish out of huge respect and love for my beloved in-laws. Then I also don't know if you understand Swedish. My husband has IBS and I have Crohn's disease so I'm so glad I found your channel. I think your recipes seemed delicious and easy to make. I find it difficult to come up with healthy breakfast that is cheap and can be prepared for several days. I wish I liked Greek yogurt for breakfast because I know it's healthy but I think it's too sour. Do you have suggestions for a healthy alternative to Greek yogurt that is much less acidic (but without sugar)? Is natural Kefir (from for example Valio) a comparable product to Greek yogurt? I look forward to following you on your channel and getting inspiration for good and healthy food. Hyvää viikonloppua!🌷☀️

[@fitfoodieselma]

Moi❤️ That’s so fun! And how amazing that you are learning Finnish!😍💪🏻 Happy to hear that my recipes are helpful🥰 Yes, kefir works well too or any other yogurt you like❤️ Hyvää viikonloppua!🌸

[@marceattack1]

More gluten free and dairy free meal prep ideas please! 🙏

[@Jennifernva]

Where was the seasoning on that chicken 😢?

[@tatjanakrstic3844]

My family of 4 will eat all of these for 2 meals 😂

[@Callybug963]

Is there another cheese you could substitute for feta?

[@marcela.lalala]

Would like to know this too :P

[@fati74344]

Hi, are you from United states?

[@xvanilladropzxful]

👍👍

[@tonimarroy1290]

Where are your recipes?

[@PM-gx2bp]

I miss Finnish grocery stores.

[@user-bm1sp4wj8w]

🧡🧡

[@joancramer3675]

Can’t thank you enough on doing entire prep meal Been gaining weight back eating with a neighbor for a while now. Cut to 2 days & still fills my plate. Not at all allowed in kitchen. She does steaks, brownies etc Gets jealous if I loose few lbs. Now not going there. Widow, so you show how a prep way I can cook and divide. Now to concur the 9lbs. I’ve gained. LOL , TU

[@MF-zq8jh]

They all look great! could you please add calories to your meals, thank you 😊

[@endlessdreamkitchen]

💙💙💙💙💙💙

[@TinaHani-qh4lp]

Omg hi 😊❤

[@fitfoodieselma]

Hi!☺️❤️

[@neu.bryanna]

Sorry for the question, but, isn't 12 eggs bad for health ?

[@user-nz4un6se7y]

It's almost the only good thing in these meals, lol. Anything else is just carbs or not local plants with antinutrients and low bioavailability

[@neu.bryanna]

@@user-nz4un6se7y i mean, cholestérol?

[@user-nz4un6se7y]

@@neu.bryanna Yes, a very important thing your brains and hormones made of. You probably mean some lipoproteins cause arterial plaque but they don't. It was a theory back in the day based on the epidemiological data. No mechanism has been established and it's only really used as a risk factor for CVD with having low LDL e.g. being a risk factor for any other disease really (it is an important factor of your immune system function). But without clear understanding of the mechanisms in place it's deceptive to say it's bad for you.

[@sonjagranbacka9257]

12 eggs a day for one person might be bad for your health (, just like any other excess would be…), but here one portion is a sixth of the recipe, which means one person would have two eggs in their breakfast. Eggs have got a much better reputation these days than they used to have. They contain many healthy nutrients and GOOD cholesterol. 😊

[@jessicawhite1971]

I loved the recipes. I hated how you cut the spinach with scissors tho lol to ea their own

[@megw2329]

The way you hold your knife is triggering me 😂

[@odetowags]

Anything without broccoli, ever vege in that family makes me bloat and look 7 months pregnant 😢

[@Als1822]

I like your meal prep but pls adjust your voice. speak a little louder

[@nikaa2282]

Girl why are u so self-conscious about ur hair/ears?

[@arelyvalenzuelanews]

You make good food, but girl for the sake of safety and efficiency you need to learn how to properly use a knife