Budget-friendly High-protein Meal Prep for a Week

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In this video we are doing a Budget-friendly & High-protein Meal Prep for a Week!😍 We are making $2 / 2€ meals that are easy to make and delicious! We are making chocolate overnight oats, pancake bowls, salad jars, pasta bolognese and a sheet pan dinner! Meal prepping can save a lot of time and money and it also makes healthy eating a lot easier since you don’t need to spend hours in the kitchen cooking every day.

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

00:00 Intro
00:59 Chocolate Overnight Oats
03:13 Caprese Salad Jars
06:09 Chicken Bolognese
08:16 Pancake Bowls
10:37 Mexican Pasta Salad
13:08 Sheet Pan Dinner

Chocolate Overnight Oats
for one serving:
1/2 cup (gluten-free) oats (120 ml)
1/2 cup (lactose-free) high-protein Greek yogurt (120 ml)
1/2 cup milk of choice (120 ml)
1 tablespoon unsweetened cacao powder
1 – 2 teaspoons maple syrup or honey

for topping:
3 tablespoons high-protein vanilla quark/Greek yogurt
1/2 banana

1. Mix all the ingredients together for the overnight oats
2. Let set in the fridge for at least two hours or overnight in an air-tight jar or container
3. Top with high-protein vanilla quark or yogurt and banana

Caprese Salad Jars

For six servings:
1 cup uncooked quinoa (240 ml)
2 cups cooking water (480 ml)
3 3/4 cups canned chickpeas (645 g)
300 g (lactose-free) mozzarella balls
4 cups arugula (120 g)
6 big tomatoes
1 bunch of fresh basil
+ if you wanted to add more protein, you can add some chicken, for example

Dressing:
4 tablespoons (garlic infused) olive oil
6 tablespoons balsamic vinegar
6 teaspoons Dijon mustard
pinch salt

1. Rinse the quinoa. Boil the water and cook the quinoa. Let it cool down. You can rinse it in cold water so it could down immediately
2. Mix all the ingredients together for the dressing
3. Rinse the chickpeas and blot them dry
4. Divide the dressing into two big glass jars. Then add the chickpeas, mozzarella, quinoa, cherry tomatoes, arugula and basil
5. Cover with lids and store in the fridge
6. Before serving, toss to combine!

Chicken Bolognese

ingredients for six servings:
1.8 lb ground chicken/lean ground beef (800 g)
1 1/2 tablespoons (garlic-infused) olive oil
Salt & pepper, to taste
6 green onions, chopped (or 3 small onions + 3 garlic cloves if not avoiding IBS triggers)
2 – 3 tablespoons oregano, to taste
1 – 2 tablespoon paprika, to taste
1 tablespoon dried basil
1 teaspoon dried parsley
2 teaspoons salt
Pinch of pepper
Pinch of chili flakes (adjust to taste)
32 oz. crushed tomatoes (900 g)
½ cup pasta cooking water (120 ml)
4 tablespoons tomato paste
15 oz. wholegrain (gluten-free) pasta (420 g)

1. Heat the oil on a pan. If you don’t have IBS, cook the onions for about 5 minutes
2. Add the ground chicken to the pan and the green onions and cook on medium-high heat (Add the garlic when the mince is halfway cooked)
3. Meanwhile cook the pasta according to its packaging
4. When the ground chicken is cooked, add the spices and stir
5. Add the crushed tomatoes and tomato paste to the pan and the pasta cooking water and let simmer for about 10 minutes
6. Serve the bolognese sauce with the pasta and you can also add some parmesan if you like

Cheesecake Pancake Bowls

Ingredients for six servings:
3 cups (lactose-free) cottage
cheese (600g)
12 eggs
3 cups (gluten-free) oats (720 ml)
2 – 4 tablespoons maple syrup
2 tablespoons baking powder
optional: 3 teaspoons vanilla extract

toppings:
7 oz. thawed frozen blueberries (200 g)

1. Add all the ingredients into a blender and mix until smooth
2. Pour into baking dishes or glass containers
3. Top each serving with a handful of berries
4. Bake at 350 °F / 180 Celsius degrees for about 20 – 30 minutes
5. Store in the fridge
6. Reheat in the microwave before serving

Mexican Pasta Salad

ingredients for six servings:
14 oz. uncooked (gluten-free)
lentil/chickpea pasta (400 g)
6 big tomatoes
3 cups canned corn, drained
3 cups black beans, drained
6 green onions, green parts chopped,

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

1. Cook the pasta according to its packaging
2. Meanwhile wash and chop the vegetables
3. mix all the ingredients together for the dressing

#mealprep #highprotein #budgetfriendly