Healthy & High protein Meal Prep in 1 Hour | 100G+ protein per day!

Healthy & High-protein Meal Prep in 1 Hour😍💪🏻 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! This time I did a challenge and tried to meal prep all the meals in 1 hour!
I’m meal prepping for three days. I’m prepping breakfast and snack just for myself, lunch I’m prepping for myself and for two days for Aaron when he’s working from home and dinners for both of us☺️
For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 www.fitfoodies...
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:
Mango Overnight Oats
Ingredients for 1 serving:
1/2 cup (gluten-free) oats (120 ml)
1 tablespoon chia seeds
1/3 cup mango puree (80 ml)
1/2 cup (lactose-free) low fat Greek yogurt (120 ml)
1/4 cup milk of choice (60 ml)
optional: 1 tablespoon collagen powder
Toppings:
Handful of berries
1. Mix all the ingredients together in jars or containers
2. Top with berries
3. Let set in the fridge for at least 2 hours
LUNCH:
Caesar Pasta Salad
This makes about 5 servings
Chicken marinade:
3 tablespoons (garlic infused) olive oil
2 teaspoons dijon mustard
pinch of pepper
1/2 - 1 teaspoon salt
1/2 teaspoon chili flakes
+ 14 oz. / 400g chicken breasts
9 oz. / 250g lentil/chickpea pasta
parmesan flakes, to taste
kale
lettuce
Caesar dressing
Greek yogurt
1. Mix all the ingredients together for the chicken marinade. Add the chicken breasts into a baking dish and brush with the marinade. Make sure that they are all covered in the marinade
2. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 15 minutes
3. Meanwhile cook the pasta according to its packaging
4. Cut the chicken breasts into pieces. Let the chicken and pasta cool down for a few minutes
5. Meanwhile mix Greek yogurt and Caesar dressing together, use 1/3 dressing and 2/3 yogurt
6. Divide the dressing into five jars. Add the chicken, pasta, parmesan flakes, kale and lettuce
SNACK:
Berry Protein Smoothie Jars
For one serving:
- 1/2 cup fresh/frozen strawberries (120 ml / 80g)
- 1/2 cup fresh/frozen blueberries (120 ml / 80g)
- 3 tablespoons (vegan) vanilla protein powder
- 1 tablespoon ground flaxseeds
1. Add all the ingredients into glass jars or reusable ziplock bags
2. Before serving pour the ingredients from the jar into a blender with some milk
DINNER:
Seafood Tortilla Pizzas
For six servings:
6 tortillas (I used gluten-free oat tortillas)
tomato sauce, to taste
18 oz. / 500g tuna
12 oz. / 330g shrimp
3 sweet peppers, chopped
1.8 / oz. / 50 g spinach, chopped
1 bunch of basil, chopped
4 spring onions, green parts chopped
3 oz. / 90 g kalamata olives
6 oz. / 170g (lactose-free) low fat shredded cheese
(1 red onion if you don’t have IBS)
1. Top the tortillas first with the tomato sauce. Add all the rest of the toppings
2. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 10-15 minutes
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...
#mealprep #highprotein #healthyrecipes

[@fitfoodieselma]

If you like, you can now answer my master’s thesis survey❤️ It only takes about 5 minutes and there’a also a GIVEAWAY: 10 of you who answer the survey will win my recipe Ebook😍 All answers are anonymous! link.webropolsurveys.com/S/2032F370F114DC9F

[@yvonnenoel7206]

I did!

[@river8142]

These videos are so motivating! Would you ever consider doing a "meal prep with me" type video, where you show the full 1h process and the video length is long enough that viewers can play it while doing our own meal prepping?

[@maiya5542]

😮

[@xxThunderxx6180]

That would get alot of watch hours!! Yes selma!!!

[@fitfoodieselma]

That’s a great idea🤩🤩🤩

[@tonypaella]

You could top that. Make a post about what you're planning to prep, including ingredients and measurement, and then stream the prep.

[@candicechruscial8885]

I do love this idea honestly… with a running timer ⏲️ and great playlist

[@CJ_Pharaoh]

All recipes look dee-licious as usual Selma. But the seafood pizzas caught my eye this time. Super high in protein. Going to make some for lunch tomorrow. Thanks for all the recipes Selma!

[@fitfoodieselma]

Thank you🥰 Hope you like it😍😍

[@AriessunvirgomoonlightLibraise]

I just appreciate how u do your videos.... im also jealous because i wish u can premake my meals 😂

[@yvonnenoel7206]

Absolutely informative and very creative. Thanks for sharing. This will save me so much time and money. The meal prep is also good for my mind, body and mental health, giving me more time to enjoy *me time*...💕🌹🎉🎉🎉

[@Momofukudoodoowindu]

I've turned to the keto-carno diet for my IBS/IR/PCOS. I eat 4 to 5 hamburger patties a day and approximately 1lb of ground turkey. I consume veggies and fruit, depending on if my pallet wants it. But, 1 patty = 23g of protein. Truly, you can avoid all the food prep by just having 4 or 5 patties in 1 day to acquire the 100g+ protein/day. A bag of 10 patties costs ~$14 for me. 🙂 I prefer red meat because anemia runs in my family and I am a woman so I get headaches during the time of the month otherwise.

[@catinthehatkaraoke2780]

I love your stuff, girlie!! You have given me so many great ideas! Could you possibly do some meal preps with beans?

[@isabellavillalba7211]

I love you’re videos,, I also would love if just you could put proximate how many protein each meal has , in case we want to do it separately ❤

[@fitfoodieselma]

Thank you❤ Of course!☺️ Here are the details per meal🥰 Breakfast: 31g protein (I use a low fat Greek yogurt that has 13g protein per 100g and also added collagen powder) Lunch: 30g protein (80g chicken breast, 50g lentil pasta) Snack: 17g protein (protein powder + ground flaxseeds) Dinner: 35g protein (83g tuna, 55g shrimp, 28g low fat shredded cheese)

[@isabellavillalba7211]

Thank u you are the best keep doing this videos !!!🎉

[@Lizmcb]

Im also trying to increase my protein intake, so many thanks for this! How many calories per day does this menu contain?

[@jillcamm7193]

Your videos are like meditation!! The food looks so fresh and delicious. Creative ideas and tips too!! Thanks! I would love to see more low carb or keto options if you can.

[@fitfoodieselma]

Thank you so much🥰🥰

[@prda26]

Everything looks so delicious and healthy. I also love your homemade Caesar dressing from previous videos. Keep doing meal preps ! 🤩😇

[@fitfoodieselma]

Thank you so much🥰 So happy to hear that🤩

[@ntwenhlenjapha8116]

You have such a soothing gorgeous voice 😊

[@Dog4lv2d]

Get yourself a canning funnel to easily fill the jars!!! Food looks delicious!😊

[@bari.38]

Great...! Please do mention calories also in all meals.

[@gratefultammy]

Do you think that is asking alot ?

[@hopefederico8678]

I love your content!!

[@fitfoodieselma]

Thank you so much☺️

[@Crvendac]

Amazing as always 😊❤

[@fitfoodieselma]

Thank you!☺️❤️

[@CuddlesNCassy]

Queen ❤

[@monagirlnyc5781]

Yummy! Looking forward to making the Mango Overnight Oats and the Seafood Pizzas!! 😋 Also, I took your survey. 😁

[@judyrom-livingyoga4948]

Love the ideas! I find my lentil pasta gets hard if I premake it. Are you adding any oil to yours to avoid that?

[@nelamariana3761]

Keep up ❤❤❤❤❤❤

[@sharonedge4577]

Love your recipes & videos x

[@fitfoodieselma]

Thanks so much🥰

[@sharonedge4577]

Your very welcome. Xx

[@niyahtg1860]

Found you from TikTok can’t wait to prep these meals 💓

[@Tora-v5j]

Where did you get the jars you use for your overnigth oats? Thanks in advance!

[@fitfoodieselma]

They are from Amazon! I just searched for glass jars with bamboo lids☺️

[@Tora-v5j]

@@fitfoodieselma Thanks!

[@olgaermakova8117]

Glass noodles (slim ones) in jars for the next video prep, please 🙏🏻

[@To0vA]

Can you please try and make a overnight oat without chia seeds?😊

[@fanceeist]

Love your videos. Your fingernails are gorgeous!

[@fitfoodieselma]

Thank you so much!🥰

[@brenduhgeeyeen]

How do u store the pizzas?

[@nataliaangel6564]

I'm excited to try this! How many calories does each meal have?

[@SassyFork-qu1rt]

Great video❤

[@fitfoodieselma]

Thank you!!❤️🥰

[@ElkeVandebroek]

I have one question 😊 how do you store the pizzas?

[@komalkhan3671]

LOVE THIS❤

[@nesszaa]

overnight oats meaning you did the mango/oats a night before?

[@cavenavasagam6461]

Great receipes as always. I need to prepare them so I don't eat chips and candy at work for snack.

[@gloriayoung392]

Beautiful ❤️

[@fitfoodieselma]

Thank you!🥰🥰

[@Sara-k8q6y]

Where are all your glas containers from ?😍

[@cb2596]

What kind of salad dressing did you use?

[@suredaneshmand8757]

👍🏼❤️

[@sonyaphiri8502]

❤❤❤

[@olgajanowicz1165]

What kind of lettuce do you use ?

[@nadide1746]

Türkçe altyazı eklermisiniz

[@teamblack204]

Türkçe altyazıya gerek var mı? Kadın baya net konuşuyor, aksan falan da yok neredeyse

[@JackSparrow2030.]

You make rock hard 😊❤

[@easyacademy8110]

easy but taste i am not sure :(

[@roxannekurtzweil5049]

Are the oats instant?

[@fitfoodieselma]

I used rolled oats☺️

[@roxannekurtzweil5049]

@@fitfoodieselma Thank you so much!

[@TsarHare]

no almonds, no sea foods.

[@kami0078]

grow ur nails more. it suits u

[@teamblack204]

I cried a little bit when I saw the total price for the entire thing was only 65€🥲 Greetings from Türkiye🇹🇷, a.k.a the country with biggest the economic power in the world(!)

[@natalieallen9010]

How did you store the pizzas?

[@fitfoodieselma]

In an air-tight container in the fridge☺️ We reheated them in the oven, but you could also reheat them on low power level in the microwave😁

[@marionblumenfeld]

Can i Cook these pizzas in the microwave? If i can rewarm them, maybe i can Cook them there too?