Healthy & High protein Meal Prep in 1 Hour I 100G+ Protein Per Day!

1 Hour Healthy & High-protein Meal Prep | 100 g+ protein per day😋 Today we are making Italian inspired meals! We are making quick, easy, healthy & high-protein versions of traditional Italian recipes: blended tiramisu overnight oats, caprese salad jars, high-protein chocolate ice cream and one pot lasagna!😍

More easy & healthy recipes in my Ebooks: https://www.fitfoodieselma.com/e-books 🥰 Thank you so much to everyone who has already bought the books, it means the world to me and makes it possible for me to keep creating these recipe videos❤️

Links to the jars and containers I use: https://www.amazon.com/shop/selmahealthyeasyrecipes

00:00 Intro
00:50 Tiramisu Overnight Oats
02:19 Caprese Salad Jars
03:54 One pot Lasagna
05:58 High-protein Chocolate Ice Cream
07:39 Outro & Ebook

BREAKFAST
Blended Tiramisu Overnight Oats

For one serving:
1/2 cup oats (120 ml)
1/2 tablespoon chia seeds
1/2 cup high-protein (lactose-free) Greek yogurt (120 ml / 125 g)
1 tablespoon light (lactose-free) cream cheese (or extra yogurt)
1/4 cup coffee (60 ml)
1/2 – 1 tablespoon maple syrup, to taste
1/4 cup milk of choice (60 ml)
1 teaspoon vanilla extract

top each jar with:
1/4 cup vanilla flavored high-protein (lactose-free) Greek yogurt or quark (60 ml)
pinch of cacao powder
raspberries

1. Add all the ingredients into a blender and mix until creamy
2. Pour into jars and containers
3. Let set in the fridge overnight
4. Top with vanilla Greek yogurt/quark, cacao powder and raspberries and enjoy!

LUNCH
Caprese Salad Jars

For one jar you need:
1/2 cup / 1.2 dl / 80 g chickpeas
1.8 oz. / 50 g mini mozzarellas1/2 cup / 1.2 dl cooked quinoa a big handful of arugula
6 cherry tomatoes, halved
A handful of fresh basil

For one serving of the the dressing:
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
pinch salt & pepper

1. Mix the ingredients for the dressing together
2. Pour the dressing into the bottom of the jar
3. Add the chickpeas, quinoa, mozzarella, tomatoes, arugula and basil
4. Store in the fridge
5. Pour into a bowl and mix all the ingredients together and enjoy!

DINNER
One Pot Lasagna

This makes about 4 servings:
1 tablespoon (garlic infused) olive oil
1 zucchini
14 oz. / 400 g lean ground beef
6 chopped green onions (replace with 1 diced onion and 2 grated garlic cloves if you don’t have IBS, and cook them with the beef)
Salt & pepper, to taste
2 tablespoons dried basil
2 tablespoons oregano
optional: pinch of chili flakes
14 oz. / 400 g crushed tomatoes
4 tablespoons tomato paste
3 cups vegetable stock (720 ml)
8 uncooked (gluten-free) lasagna noodle sheets

For the white sauce:
7 oz. / 200 g cottage cheese
1/4 cup / 60 ml milk

for topping:
2.5 oz. / 70 g grated parmesan
fresh basil

1. Cook the zucchini with the olive oil for about 3 minutes with the lid on (if you don’t have IBS, you could cook a diced onion at this point too), add the ground beef and when it’s almost cooked add the green onions (or garlic if you don’t have IBS), season with salt, pepper, oregano, basil and chili flakes
2. Add the crushed tomatoes, tomato paste and stock and stir. Break the lasagna noodles into the pan and make sure they are covered in the liquid. Cover with a lid and let simmer for 20 minutes, stir halfway through
3. Meanwhile add the ingredients for the white sauce into a blender and mix until creamy
4. Check that the lasagna noodles are cooked. Then add the white sauce and parmesan on top, cover with the lid until the cheese melt
5. Serve with fresh basil and enjoy!

DESSERT
healthier chocolate ice cream

For 6 servings:
3 cups / 7.2 dl milk
6 scoops / 1 1/2 cups / 180 g chocolate protein powder
6 tablespoons unsweetened cacao powder
4 tablespoons maple syrup
2 teaspoons vanilla extract
1 banana

1. Add all the ingredients into a blender and mix until smooth
2. Pour into ninja creamy pints and freeze for at least 20 hours
3. Once frozen, remove a pint from the freezer and let sit in room temperature for 10 minutes. Lock the ice cream into the creami and select the ice cream mode. If after one round of spinning your ice cream is a little dusty in texture and not creamy, select the “spin again” setting

Healthier ice cream recipes where you don’t need a Ninja Creami:

Pistachio Ice Cream:
https://youtube.com/shorts/zb_nF2Xslr0?si=znzyvHrRMwJZPa0T

Chocolate Nice Cream:
https://youtube.com/shorts/nevfN-RDUZ8?si=4IGGLDkDDidz9bke

Coffee Nice Cream:
https://youtube.com/shorts/2WPaaeOcj3I?si=WMJoUDLEMpCg-6je

Blueberry Pie Ice Cream: https://youtube.com/shorts/3jZGl5VAv8I?si=oQY-ZBFvWy3nisQu

Snickers Inspired Ice Cream Bars:
https://youtube.com/shorts/QTVCe8UwxhA?si=tQB_TwGXwj9cFcrC

#mealprep #highprotein #healthyrecipes