WHAT I EAT IN A WEEK | easy & high protein recipes | IBS friendly meals

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In this WHAT I EAT IN A WEEK video we are making easy & high-protein recipes and IBS-friendly meals!😍 I meal prep every week to save time and money. This week I meal prepped blueberry chia pudding parfaits, pesto pasta salad and Korean beef bowls. I meal just for three days because that’s how long most foods stay fresh in the fridge. Other meals we are making in this video include folded sushi wraps, viral healthier mochi, smoothies, Greek stuffed peppers and pesto chicken wraps!😋 If you are looking for healthy, quick & easy breakfast, lunch & dinner ideas, this video is for you!💛

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Blueberry chia pudding parfaits

Ingredients for 4 servings:
1 1/2 cups thawed frozen wild blueberries (240 g)
2/3 cup milk of choice (160 ml)
2 – 3 tablespoons maple syrup, to taste
2 teaspoons vanilla extract
1/2 teaspoon ground cardamom
1/2 teaspoon lemon zest
1 cup Greek yogurt (240 ml)
1/2 cup chia seeds (120 ml)

For serving:
High-protein yogurt/quark
Blueberries

1. Blend the blueberries, milk, maple syrup, vanilla extract, cardamom and lemon zest together
2. Pour the mixture into a bowl. Add the chia seeds and Greek yogurt and stir well
3. Stir once after 10 minutes so the chia seeds distribute evenly
4. Let set in the fridge for at least 3 hours or overnight
5. Serve with high-protein quark/yogurt and fresh berries

Pesto pasta salad

This recipe makes about 6 servings

For the dressing:
1/2 cup Greek yogurt (120 ml)
6 tablespoons pesto
juice of 1 lemon
Pinch of salt

14 oz. / 400 g wholegrain pasta
1 1/2 cups chickpeas (360 ml)
3 chicken breasts, shredded
1 lb. / 450 g cherry tomatoes
3.5 oz. / 100 g parmesan flakes
3.5 oz. / 100 g arugula

1. Cook the lentil/chickpea pasta according to its packaging
2. Mix the pesto, Greek yogurt and green onions together
3. Divide the dressing into six big jars
4. Add the cooled down pasta, mozzarellas, cherry tomatoes and lastly arugula
5. Store in the fridge
6. Before serving just mix all the ingredients together

Asian cucumber salad:
1 cucumber, thinly sliced
2 tbsp soy sauce
1 tbsp rice wine vinegar
1 tsp honey
pinch of chili flakes
(1 clove of grated garlic)
1 tsp sesame oil
1 tsp sesame seeds

1. Mix all the ingredients together. Taste and adjust salt and sweetness to your liking

Mixed berry smoothie

For two servings:
2 cups frozen mixed berries (300 g)
1 frozen banana
1 1/2 cups high-protein Greek yogurt (375 g)
2 tablespoons chia seeds + 1/2 cup / 120 ml milk, soak for 20 minutes or overnight
2 tablespoons unsweetened peanut butter

1. Add all the ingredients into a blender and mix until smooth

Greek Stuffed Peppers

Ingredients for four servings:
4 large bell peppers
1 cup water (240 ml)
1/2 cup uncooked rice (120 ml)
1 tablespoon garlic-infused olive oil
1 medium zucchini, diced
If you don’t have IBS, add 1 diced onion
1 lb. lean ground beef (450 g)
4 green onions, chopped (if you don’t have IBS, replace with 2 minced garlic cloves)
3 teaspoons dried oregano
2 teaspoons dried basil
1 teaspoon salt
pinch of pepper
pinch of chili flakes
juice of 1/2 lemon
1 cup canned crushed tomatoes (240 ml)
6 – 8 tablespoons Kalamata olives
2 – 3 oz. feta, crumbled (60-85 g), to taste

1. Slice the tops off the peppers and remove seeds and membranes and cut the paper in half
2. Place peppers upright in a baking dish or a baking pan lined with parchment paper
3. Cook the filling: Heat garlic-infused olive oil in a skillet over medium heat. Add zucchini and cook for about 5 minutes. Add ground beef and cook until browned. When the beef is almost cooked the green onions/garlic
4. Stir in oregano, dill, mint, salt, pepper, lemon juice, and tomato. Fold in the cooked rice and the feta
5. Divide the filling among the peppers. Bake at 375°F / 190°C for 30 minutes.
6. Sprinkle remaining feta on top, and bake another 5 minutes

Folded sushi wrap with spicy tuna

this recipe makes two wraps which is one serving:
2 nori sheets
1/4 cucumber, sliced
1/2 avocado

for the tuna mixture:
1 can tuna
3 tablespoons Greek yogurt
2 – 3 tablespoons hot sauce
3 tablespoons chopped chives
1 tablespoon soy sauce
2 teaspoons light mayo

#whatIeatinaweek #highproteinrecipes