what I eat in a week | healthy & high protein meals | simple recipes

What I Eat in a Week😍 We are making healthy & high-protein meals this week! I love simple recipes that are quick and easy to make! I aim to get around 100 G protein per day! We are making fluffy high-protein blueberry pancakes, healthier peach crisp, summer rolls, tuna pasta salad, sheet pan gnocchi, nourish bowls, smoothies and much more🤩

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Peach crisp & strawberry chia pudding

for 2 servings of the peach crisp:
2 teaspoons butter
2 peaches/nectarines, sliced
1/2 cup oats (120 ml)
1 – 2 teaspoons maple syrup
1/2 teaspoon cinnamon

for 4 small servings/2 big servings of the strawberry chia pudding:
1 cup strawberries (240 ml / 160 g)
3/4 cup milk of choice (180 ml)
optional: 1 teaspoon maple syrup or honey
1 teaspoon vanilla paste/extract
4 tablespoons chia seeds

For serving:
1 1/2 cups high-protein Greek yogurt (360 ml / 375 g)

1. The night before make the chia pudding: blend strawberries, milk and vanilla together. Pour the mixture into a container, add the chia seeds and stir. Let set in the fridge overnight
2. Make the peach crisp: Add all the ingredients into a non stick pan and stir. Cook on medium heat for a few minutes, stirring occasionally
3. Serve with Greek yogurt, for example

Tuna pasta salad
5.6 oz. wholegrain pasta (160 g)
2 small cans of tuna (7 oz. / 200 g)
1 bell pepper
1/2 cucumber
2 green onions
(if you don’t have IBS, add 1/2 diced red onion)
handful of fresh dill, chopped

Greek yogurt-dijon dressing
1/4 cup Greek yogurt (60 ml)
juice of 1/2 lemon
2 – 3 teaspoons dijon mustard, to taste
pinch of salt and pepper

Summer rolls

2 servings of rice noodles, cooked
4 carrots, cut into strips
1 cucumber, cut into strips
2 green onions, chopped

shrimp marinade:
3 tablespoons soy sauce
1 tablespoon (garlic infused) olive oil
1 teaspoon paprika
(if you don’t have IBS, add 1/2 teaspoon onion & garlic powder)
pinch of chili flakes
14 oz. shrimp (400 g)

dipping sauce for two servings:
1 tablespoon peanut butter
1 tablespoon rice vinegar
1/2 tablespoon soy sauce
1 teaspoon sesame oil
1 tablespoon water
(if you don’t have IBS, add a pinch of garlic powder)

Mediterranean nourish bowls

For four servings:

2 cups vegetable stock (480 ml)
1 cup dry quinoa (240 ml)

1 tablespoon (garlic infused) olive oil
14 oz. chicken strips (400 g)
2 teaspoons oregano
1 teaspoon paprika
1 teaspoon salt
Pinch of chili flakes
Pinch of pepper

14 oz. cherry tomatoes, halved (400 g)
2 oz. arugula (60 g)
1 cucumber
2 bell peppers
8 tablespoons sliced kalamata olives
8 tablespoons crumbled feta
8 tablespoons hummus

1. Rinse the quinoa. Cook it in the vegetable stock according to its packaging
2. Heat the olive oil in a pan. Add the chicken and cook under a lid for about 8 minutes, stirring occasionally. Season with oregano, paprika, salt, pepper and chili flakes
3. Wash and chop the vegetables
4. Divide the ingredients into bowls and enjoy

Mango-passionfruit smoothie

This makes two servings:
1 1/2 cups / 9 oz. frozen mango chunks (about 260 g)
pulp of two passion fruits
1 cup (lactose-free) high-protein Greek yogurt (240 ml, about 250 g)
1/2 cup cup milk of choice (120 ml)
optional: 1 scoop vanilla protein powder
2 tablespoons chia seeds + 1/2 cup milk (120 ml)

optional decorations:
vanilla skyr
mango puree
passion fruit

1. Soak the chia seeds in the milk for about 20 minutes
2. Put all the ingredients into a blender and blend until creamy
3. Decorate your glasses with vanilla skyr, mango puree and passion fruits if you like. Pour in the smoothie and enjoy!

Blueberry lemon pancakes

ingredients for two servings:
4 eggs
1 cup high-protein Greek yogurt (240 ml / 250 g)
2 teaspoons maple syrup or your favorite sweetener
optional: 1 teaspoon vanilla extract
1 teaspoon lemon zest
2/3 cup all purpose (gluten-free) flour (160 ml)
2 teaspoons baking powder
1 cup blueberries (160 g)

1. Mix the wet ingredients together
2. Add the dry ingredients and stir to combine. If you aren’t coeliac, intolerant to gluten or IBS sufferer, you can of course use wheat flour in this recipe. Gluten-free flours tend to absorb more liquid, so you might need to add a bit more wheat flour.
3. Fold in the blueberries
4. Cook the pancakes on a non-stick pan for a few minutes on each side
5. Serve with maple syrup, for example!

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