Healthy & High-protein Meal Prep In Under 2 Hours?!😍 110 g protein & 30+ g fiber a day! We are prepping blended chocolate overnight oats for breakfast, Caprese salad jars for lunch, carrot cake protein balls for snack and one pot Greek-style pasta for 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/

I only meal prep for three days because that’s how long most meal prepped foods last in the fridge and honestly I don’t want to eat the same meals for an entire week. I meal prep also for my boyfriend Aaron, so that’s why I usually make six servings of each meal☺️

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

00:00 Intro
00:46 Blended Chocolate Overnight Oats
03:00 Caprese Salad Jars
05:45 Carrot Cake Protein Balls
06:56 One Pot Greek-style Pasta

breakfast
blended chocolate overnight oats (about 36 g protein & 12 g fiber per serving)

ingredients for four servings:
2 cups (gluten-free) rolled oats (480 ml)
4 tablespoons chia seeds
2 cups milk of choice (480 ml)
2 cups high-protein Greek yogurt (480 ml)
1/2 cup chocolate protein powder (60 g / 120 ml)
4 tablespoons unsweetened cocoa powder
2 – 4 tablespoons maple syrup / honey, to taste

for topping:
Blueberries & raspberries

1. Put all the ingredients into a blender and mix until smooth
2. Pour into jars or containers. Add berries on top. Let set in the fridge for at least two hours or overnight

lunch
Caprese-inspired salad jars (about 25 g protein & 10 g fiber per serving)

ingredients for six servings:
2 cups cooking water (480 ml)
1 cup uncooked quinoa (240 ml / 180 g)
3 cups chickpeas (720 ml / 510 g)
10.5 oz. / 300 g (lactose-free) mozzarella balls
3 cups cherry tomatoes (450 g)
6 cups arugula (180 g)
1 bunch fresh basil

Dressing:
6 tablespoons balsamic vinegar
4 tablespoons olive oil
juice of 1/2 lemon
2 tablespoons Dijon mustard
Pinch of salt & pepper

1. Rinse the quinoa. Boil the water and cook the quinoa
2. Mix all the ingredients together for the dressing
3. Rinse the chickpeas and blot them dry
4. Divide the dressing into four big jars. Then add the chickpeas, mozzarella, quinoa, arugula, cherry tomatoes and basil
5. Store in the fridge
6. Before serving, pour the salad into a bowl and toss to combine

snack
carrot cake protein balls (about 15 g protein & 3 g fiber per serving)

ingredients for seven servings:
1/2 cup grated carrots (about 1 big carrot, 120 ml)
1/4 cup unsweetened creamy peanut butter, I use a peanut butter that is 100% made of peanuts (60 ml)
3 tablespoons maple syrup
3/4 cup vanilla protein powder (180 ml / 90 g / 3 scoops)
3/4 cup almond flour (180 ml)
1 teaspoon cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger

for topping:
3 pieces white chocolate, melted
1 tablespoon chopped pecans

1. Mix all the ingredients together
2. Roll into balls
3. Place them onto a plate lined with parchment paper
4. Melt the white chocolate in the microwave
5. Drizzle the bites with the chocolate and sprinkle chopped pecans on top
6. Let set in the fridge for 30 minutes or freezer 15 minutes
7. Store in the fridge in an air tight container up to four days.

dinner
one pot Greek-style pasta (about 34 g protein and 12 g fiber per serving)

ingredients for four servings:
14 oz. lean ground beef (400 g)
4 green onions, chopped, if you don’ t have IBS,
replace with 1/2 diced onion, & 2 minced garlic
cloves
1 teaspoon salt
pinch of pepper
3 tablespoons dried oregano
1 tablespoon dried basil
1 teaspoon dried thyme
7 oz. cherry tomatoes, halved (200 g)
1 cup crushed tomatoes (240 ml)
1/4 cup tomato paste (60 ml)
3/4 cup pitted kalamata olives (180 ml / 130 g)
1/2 cup diced sun-dried tomatoes, drained (120 ml)
10 oz. (gluten-free) wholegrain pasta (280 g)
3 1/4 cups vegetable broth (780 ml)

for topping:
4 tablespoons crumbled feta

1. Cook the ground beef on a big pan, if you are using an onion, cook it with the beef. When the beef is almost cooked add the green onions/minced garlic. Season with salt, pepper, oregano, basil and thyme
2. Add the rest of the ingredients into the pan and stir well. Make sure that the pasta is covered in the sauce. Cover with a lid and let simmer for about 10 minutes or until pasta is cooked, stir halfway through
3. Serve with crumbled feta and fresh basil

#mealprep #highprotein #healthyrecipes