Healthy & High protein Weekly Meal Prep | 100G protein per day! - Dining and Cooking (2024)

I’m meal prepping just for myself this time and for three days☺️

For more recipes check out my recipe Ebook which has 100 healthy & easy recipes😍🥰 https://www.fitfoodieselma.com/downloads/healthy-eats-that-taste-like-treats/

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:
Breakfast casserole

This makes about 3 servings:
9 eggs
Pinch salt & pepper
chili flakes
chives, to taste
3.5 oz. / 100g deli turkey, chopped
2 bell peppers, chopped
1.75 oz. / 50 g spinach, finely chopped
3.5 oz. / 100g (lactose-free) low fat shredded cheese

1. Mix the eggs and spices together
2. Pour into baking pan/baking dish lined with parchment paper
3. Add the veggies and cheese on top
4. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 25-30 minutes
5. Cut into pieces and serve with bread
6. Store in an air-tight container in the fridge

LUNCH:
Greek-style salad jars
This makes about 3 servings:
10.5 oz. / 300g chicken breast, cubed
1 tablespoon (garlic infused) olive oil
pinch of salt
pinch of pepper
1 tablespoon oregano
pinch of chili powder

1/2 cup uncooked quinoa (120 ml)

2 bell peppers, diced
1 cucumber, diced
1 1/2 cups cherry/grape tomatoes (about 225g)
3.2 oz. / 90g (lactose-free) feta
handful of kalamata olives

For the dressing:
juice of 1/2 lemon
3 tablespoons (garlic infused) olive oil
1 teaspoon dijon mustard
1 teaspoon oregano
pinch of salt & pepper

1. Cook the chicken with the olive oil. Add the spices
2. Meanwhile cook the quinoa according to its packaging
3. Mix the ingredients for the dressing together
4. Divide the dressing into three big jars
5. Then add the chicken, quinoa, tomatoes, cucumbers, feta, olives and bell peppers
6. Store in the fridge

SNACK:
Healthy & High-protein Blueberry Oatmeal Bars

I used nonfat Greek yogurt in this recipe that contains 13g protein per 100g.

This makes about 3 servings:
2 bananas
1 1/2 cup (lactose-free) nonfat/low fat Greek yogurt (360 ml / about 375g)
1/2 cup (gluten-free) oats (120 ml)
1/2 cup (vegan) vanilla protein powder (120 ml / 60g)
1/2 teaspoon baking powder
1/2 teaspoon ground cardamom
1 cup wild blueberries, I used frozen ones (240 ml / 170g)

1. Mash the bananas
2. Add the rest of the ingredients (except the blueberries)
3. Fold in the blueberries
4. Pour into a baking dish lined with parchment paper
5. Bake at 180 Celsius degrees / 350 in Fahrenheit for about 30 minutes
6. Store in an air-tight container in the fridge

DINNER:
salmon & roasted veggies

This makes about 3 servings:

For the roasted vegetables:
About 6 potatoes
1 big zucchini
1 broccoli
3 big carrots
2 tablespoons (garlic infused) olive oil
Pinch of salt

For the salmon:
10.5 oz. / 300g salmon
1 tablespoon (garlic infused) olive oil
Juice of 1/2 lemon
1 teaspoon dried herbs of choice
Pinch of salt & pepper

1. Wash and chop the vegetables
2. Spread them onto a baking pan lined with parchment paper
3. Drizzle olive oil on top and add a pinch of salt
4. Bake at 200 Celsius degrees / 390 in Fahrenheit for about 20 minutes
5. Then drizzle some olive oil and lemon juice on top of the salmon and make sure they are fully covered in the liquid. Sprinkle salt, pepper and dried herbs of choice on top.
6. Place the salmon pieces onto the baking pan with the vegetables and put it back into the oven for ten more minutes
7. Serve with a dressing of choice, and enjoy

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#mealprep #highprotein #healthyrecipes

It’s meal prep day again so let’s meal prep healthy breakfast lunch snack and dinner that will get you 100 grams of protein per day this time I’m meal pring just for myself since my boyfriend is on a work trip and I’m meal pring for 3 Days let’s start by going to the grocery

Store to get some Ingredients You guys asked for more Savory breakfast recipes so I’m making a breakfast casserole first I’m cracking nine eggs into a bowl then I add a pinch of salt and pepper and some chili flakes then I pour the mixture into a lightly greased glass container this one

Is so convenient because I can bake it and store it in the same container then I add some chives on top and some turkey bell peppers chopped spinach and lastly some lowfat shredded Cheese Then I bake it at 180 c° 350 in Fahrenheit for about 25 to 30 minutes after it has cooled down a little bit I cut it into pieces this is such an easy and tasty breakfast idea I reheat this in the morning and serve it with some oat

Bread for lunch I’m making Greek style salad JS for the dressing I mix together choose of half a lemon 3 tbspoon of garlic infused olive oil 1 teaspoon of Dison mustard 1 teaspoon of oregano and a pinch of salt and Pepper then I divide the dressing into three chars I cooked some chicken with garlic infused olive oil and seasoned it with salt pepper and oregano and then I add the chicken to the bottom of the chars then I add about half a cup of cooked quinoa into each

Jar quinoa is a good source of fiber and it also contains some protein next I add some grape Tomatoes and cucumber salad jars are the best way to meal prep salads because the dressing is in the bottom so the cheese stay nice and fresh and won’t get socky then I’m adding a handful of calamada olives and some Feda and lastly I add some bell Pepper Before serving I just mix all the ingredients together for a snack I’m making high protein blueberry oatmeal bars first I mash two bananas then I add some non-fat Greek yogurt the one I use has 13 g of protein per 100 G next I add oats and vegan vanilla protein powder

Baking powder and ground cardamom if you don’t have cardamom you can replace it with a teaspoon of cinnamon then I just stir until Combined lastly I fold in one cup of Frozen wild blueberries Then I spread the batter into a baking dish lined with parchment Paper if you like you can sprinkle more blueberries on top I bake it at 180 c° 350 in fahr for about 30 minutes after it has cooled down a little bit I cut it into pieces these bars are super moist and so yummy I store them in an airtight container in the

Fridge for dinner I’m making salmon with roasted vegetables Is I drizzle some garlic infused olive oil on top of the vegetables and then I add a pinch of salt I bake the vegetables at 200 c° 390 in Fahrenheit for about 20 minutes next I drizzle some olive oil and lemon juice on top of the salmon Pieces Then I add a mix of dried herbs and a pinch of salt and pepper then I placed the salmon pieces onto the baking pan with the vegetables and add lemon slices on top and then I put the pan back into the oven for 10 more minutes serve the salmon and vegies

With the sauce of choice I made a super simple yogurt sauce and here are all the ready meals those were all the meals I me with today the reading recipes are in the description box let me know down in the comments if you have any wishes on

What kind of recipes you would like to see next hope you tried the recipes enjoy