Healthy & High-protein Meal Prep | 100G+ Protein Per Day! Healthy ‘McMuffins’, Frozen Yogurt, Pasta

Healthy & Delicious Meal Prep with Easy Recipes😍 In this video we are going to prep healthy breakfast, lunch, snack and dinner that will get you 100G+ protein per day! We are making Healthy ‘McMuffins’, Salmon Bowls, Frozen Yogurt Pops and a Pasta Bake! I meal prepped for two people and for three days as usual!☺️

More healthy & high-protein recipes in my new Meal Prep Ebook which has 80 easy recipes: 20 breakfast, 20 lunch, 20 snack and 20 dinner recipes with nutritional info. Here’s the link: www.fitfoodieselma.com/e-books 🥰 Thank you so much to everyone who has already bought the book, it means the world to me and makes it possible for me to keep creating these recipe videos❤️

00:00 Intro
00:18 Breakfast: Healthy 'McMuffins'
01:58 Lunch: Salmon Bowls
04:27 Snack: Healthy Frozen Yogurt
06:09 Dinner: Pasta Bake
08:57 Outro

BREAKFAST:
Breakfast Sandwiches

This recipe makes about 6 servings:

for the egg bake:
12 eggs
pinch of salt & pepper
veggies of choice, I used spinach & tomatoes

for the patties:
14 oz. / 400 g ground turkey
salt & pepper

Bread of choice, I used 100% oat bread
6 slices of cheese


1. Crack the eggs into a bowl and add a pinch of salt and pepper and whisk
2. Pour into a baking dish (greased or lined with parchment paper)
3. Add the spinach and push them into the egg mixture. Add sliced tomatoes on top
4. Bake at 180 celsius degrees / 350 in Fahrenheit for about 25-30 minutes
5. Meanwhile mix ground turkey and a pinch of salt and pepper together. Roll the mixture into 6 balls and flatten them to make patties
6. Cook them on a pan with some olive oil, for about 3 minutes per side
7. When the egg bake has cooled down, cut it into six pieces. Then build the sandwiches, first add the patties, then a slice of cheese and lastly the egg bake piece. Store in air-tight containers in the fridge or freezer. Reheat in the morning in the microwave until the cheese melts and enjoy


LUNCH:
Salmon Bowls

This recipe makes about 6 servings:

1 1/4 cup dry quinoa (300 ml)
2 1/2 cups vegetable broth (600 ml)

1.3 lb. / 600 g broccolini
2 sweet potatoes, cubed
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon pepper

6 x 4 oz./115 g filets of salmon
3 tablespoons dijon mustard
3 tablespoons lemon juice
(if you don’t have IBS, add 3 grated garlic cloves)
2 tablespoons maple syrup
pinch of salt & pepper

1. Peel the sweet potatoes and cut into cubes. Spread on a baking pan lined with parchment paper. Add two tablespoons of olive oil and a pinch of salt and toss
2. Bake at 200 celsius degrees / 390 in Fahrenheit for 30 minutes
3. Meanwhile wash the broccolini and cut the ends off
4. Mix all the ingredients for the salmon marinade together
5. Place the broccolini onto a baking pan lined with parchment paper. Add one tablespoon of olive oil and a pinch of salt and toss
6. Add the salmon filets to the pan and top the with the marinade. Let sit for ten minutes
7. Then add the pan to the oven and bake at 200 celsius degrees / 390 in Fahrenheit for 10-12 minutes


SNACK:
Peanut Butter Frozen Yogurt Pops

This recipe makes about 6 servings:

2 cups full fat Greek yogurt (480 ml / 500 g)
12 tablespoons peanut butter/vanilla flavored protein powder
6 tablespoons unsweetened peanut butter

toppings:
4 pieces 80% dark chocolate, melted
handful of crushed peanuts

1. Mix the Greek yogurt, peanut butter and protein powder together
2. Spoon dollops onto two plates lined with parchment paper and push popsicle sticks into each dollop
3. Let set in the freezer for 2-3 hours
4. Drizzle melted dark chocolate on top and add crushed peanuts
5. Store in the freezer in air-tight containers. Let defrost 15 minutes before serving


DINNER:
Chicken Pasta Bake

This recipe makes about 6 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
2 tablespoons dried oregano
(If you don’t have IBS, add 2 teaspoons garlic powder)
2.2 lb. passata/tomato puree (1 kg)
1 cup water (2.4 dl)
2-3 teaspoons vegetable/chicken stock (I used powder)
1.3 lb. / 600 g chicken breasts, cut into strips
2.8 oz. grated parmesan (80g)
2.8 oz. shredded mozzarella (80g)

14 oz. / 400 g of wholegrain pasta

1. Cook the chicken on a pan with some olive oil. Season with salt and pepper
2. Cook the veggies in a big oven safe pot for about 10 minutes (until they aren’t watery). Remove from heat
3. 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
4. Add sun-dried tomatoes, basil, oregano, passata, water, bouillon, cooked chicken and the cooked pasta into the pot and stir well
5. 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
6. Store in an air-tight containers in the fridge. Re-heat in the microwave.


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