Easy, Healthy & High-protein Meal Prep In 1 Hour?!😍 110 g protein & 30+ g fiber a day! We are prepping blueberry pie overnight oats for breakfast, Mexican pasta salad for lunch, cookie dough protein balls for snack and a Greek sheet pan dinner! If you are tired of planning what to eat every week, check out my Ebooks that have 265 easy recipes that make meal planning so much easier❤️ https://www.fitfoodieselma.com/e-books/

Link to the jars I use: https://www.amazon.com/shop/selmahealthyeasyrecipes

00:00 Intro
01:22 Blueberry Pie Overnight Oats Prep
02:56 Cookie Dough Protein Balls
04:17 Ready Overnight Oats
04:48 Pasta Salad & Greek Sheet Pan Dinner

breakfast:
blueberry pie overnight oats (about 27 g protein & 10 g fiber per serving)

Ingredients for one serving:
1/2 cup rolled oats (120 ml)
1 tablespoon chia seeds
1/2 cup (lactose-free) high-protein Greek yogurt (120 ml / 125 g)
1/2 cup milk of choice (120 ml)
1/4 cup blueberries (60 ml / about 40 g)
1-2 teaspoons maple syrup/honey, to taste
1/2 teaspoon cinnamon
1/2 teaspoon vanilla paste/extract
1/4-1/2 teaspoon lemon zest, to taste
1/4 teaspoon ground cardamom

for topping:
3 tablespoons vanilla skyr
a handful of blueberries

Ingredients for three servings:
1 1/2 cups rolled oats (360 ml)
1 1/2 cups (lactose-free) high-protein Greek yogurt (360 ml / 375 g)
1 1/2 cups milk of choice (360 ml)
3/4 cup blueberries, I used thawed frozen wild blueberries (180 ml / about 120 g)
3 tablespoons chia seeds
2 tablespoons maple syrup/honey
1 teaspoon cinnamon
1 teaspoon vanilla paste/extract
1 teaspoon lemon zest
1/2 teaspoon ground cardamom

toppings for each jar:
3 tablespoons vanilla skyr
a handful of blueberries

1. Mix all the ingredients together
2. Divide into three jars/containers
3. Top with vanilla yogurt/skyr and fresh blueberries
4. Let set in the fridge for at least two hours or overnight
5. These last in the fridge for 3-4 days

lunch:
Mexican pasta salad (about 30 g protein & 18 g fiber per serving)

ingredients for three servings:
8.5 oz. uncooked (gluten-free) lentil/chickpea pasta (about 250 g)
1.1 lb. cherry tomatoes, halved (500 g)
1 1/2 cups canned corn, drained (250 g)
1 1/2 cups black beans, drained (250 g)
3 green onions, chopped

Dressing:
3 tablespoons (lactose-free) Greek yogurt
3 tablespoons (lactose-free) low fat sour cream
juice of 1 1/2 limes
1 tablespoon olive oil
1 1/2 tablespoons taco seasoning (1 1/2 teaspoons paprika, 1 1/2 teaspoons oregano, 1 teaspoon ground cumin, pinch of chili flakes, pinch of salt)

1. Cook the pasta according to its packaging. Let it cool down
2. Meanwhile wash and chop the vegetables
3. Mix all the ingredients together for the dressing
4. Divide the dressing into 3 large glass jars. Next add the pasta, black beans, corn, cherry tomatoes and green onions. Store in the fridge. Before serving, pureed the salad into a bowl and toss

snack:
cookie dough protein balls (about 17 g protein & 2 g fiber per serving)

ingredients for 6 servings:
3/4 cup vanilla protein powder (180 ml / 90 g)
3/4 cup almond flour (180 ml)
3 tablespoons maple syrup
3 tablespoons unsweetened peanut butter
2 – 4 tablespoons milk
1 teaspoon vanilla extract
pinch of cinnamon

add ins:
3 tablespoons dark chocolate chips

1. Mix all the ingredients together. Because protein powders absorb liquid differently depending on brand, you may not need the full 4 tablespoons of milk. Add slowly until the dough holds together and it’s not sticky
2. Fold in the chocolate chips
3. Roll into balls
4. Store in an air tight container in the fridge or freezer. They last in the fridge for about one week and in the freezer at least a month. If storing them in the freezer, let them defrost for about 15 minutes before serving

dinner:
Greek sheet pan dinner (about 37 g protein & 4 g fiber per serving)

Ingredients for three servings:

For the marinade:
3 tablespoons olive oil
juice of 1 small lemon
2 teaspoons oregano
2 teaspoons paprika
2 teaspoons dijon mustard
(if you don’ t have IBS, add 2 minced garlic cloves)
3/4 teaspoon salt
pinch of pepper
pinch of chili flakes

3 chicken breasts, if you are vegetarian, you could replace the chicken with firm tofu, for example
1 yellow bell pepper
1 zucchini
1.1 lb. cherry tomatoes (500 g)
6 tablespoons kalamata olives, sliced
3 oz. (lactose-free) feta, crumbled (85 g)

1. Mix all the ingredients for the marinade together. Place the chicken breasts into a bowl and pour 1/2 of the marinade on top. Let the chicken marinate while you chop the vegetables
2. Place the vegetables onto a baking pan lined with parchment paper (add the olives and feta later!). Add the rest of the marinade on top of the veggies and toss
3. Bake the vegetables at 200 Celsius / 390 Fahrenheit for about 10 minutes
4. Add the chicken breasts, olives and feta on top of the vegetables and bake for 15 minutes or until the chicken is fully cooked
5. Reheat on a pan or in the microwave before serving

#mealprep #highprotein #easyrecipes