Easy, Healthy & High Protein Meal Prep | Tiramisu Oats, Tortilla Cups, Noodle Soup Jars…

Easy, Healthy & High-protein Meal Prep!🤎 125 g protein & 30 g fiber a day! We are prepping tiramisu baked oats for breakfast, miso noodle soup jars for lunch, for snack high-protein hummus and tortilla cups 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
00:31 Healthy Tiramisu
04:02 Miso Noodle Soup Jars
07:17 High-protein Hummus
08:55 Tortilla Cups

BREAKFAST
Tiramisu Baked Oats (about 40 g protein & 10 g fiber per serving)

ingredients for four servings:

For the baked oats:
1 banana
4 eggs
3/4 cup espresso, cooled (180 ml)
1 cup milk (240 ml)
2 cups oats (480 ml)
1/2 cup vanilla protein powder (120 ml / 60 g)
3 tablespoons unsweetened cocoa powder
2 tablespoons maple syrup
2 teaspoons baking powder
2 teaspoons vanilla paste/extract

for topping:
1 cup low fat cottage cheese (240 ml / 200 g)
1 cup Greek yogurt (240 ml)
1/4 cup vanilla protein powder (60 ml / 30 g)
1 tablespoon maple syrup
1 teaspoon vanilla paste/extract
unsweetened cocoa powder, for dusting
1 1/2 cups raspberries (200 g)

1. In a baking dish: mash the banana. Add the rest of the ingredients for the baked oats and stir well
2. Bake at 180 Celsius / 350 Fahrenheit for about 35-40 minutes
3. Meanwhile blend the cottage cheese. Pour it into a bowl, add Greek yogurt, protein powder, maple syrup and vanilla and stir. Refrigerate while the baked oats cool down
4. Top the cooled baked oats with the cottage cheese mixture, sprinkle cocoa powder on top and top with raspberries. Enjoy!

LUNCH
Miso Noodle Soup Jars (about 27 g protein & 4 g fiber per serving)

this makes 6 servings

For the broth concentrate:
6 tablespoons miso paste
1/2 cup green onions, chopped (1.2 dl)
If you don’t have IBS, add 4 minced garlic cloves
2 tablespoons soy sauce
1 tablespoon sesame oil
2 tablespoons vegetable bouillon powder
3/4 – 1 teaspoon ground ginger
1 teaspoon chili flakes

For the noodle soup jars:
1.5 lb. firm high-protein tofu (675 g)
1 1/2 tablespoons (garlic infused) olive oil
2 tablespoons soy sauce
Pinch of pepper
7 oz. shiitake mushrooms (200 g)
6 servings of rice noodles or noodles of choice
2 big shredded carrots
3 cups thinly sliced baby bok choy

Add to each jar before serving:
1 1/2 cups boiling water (360 ml)

1. Cut the tofu into small cubes
2. Heat the olive oil on a pan. Add the tofu and cook until golden brown. Add the soy sauce and pepper and stir
3. Meanwhile clean the shiitake mushrooms, cut off the stems and cut the mushrooms caps into slices
4. Set the tofu aside. In the same pan, heat a little bit of olive oil and add the mushrooms and sauté for about 5 minutes
5. Wash the baby bok choy thoroughly in cold water, trim the tough bottom root end, slice large leaves in half lengthwise and chop it into thin slices crosswise
6. Wash the carrots and shred them
7. Then mix all the ingredients together for the broth concentrate
8. Build the noodle soup jars: divide the broth concentrate between 6 large glass jars, add the tofu, mushrooms, carrots, baby boo choi and the noodles. Store in the fridge
9. Take the jars to room temperature at least ten minutes before adding the hot water, so the glass jars won’t break. Pour 1 1/2 cups / 360 ml boiling water into each jar. Make sure all the noodles are covered in the liquid. Let sit for 3 – 4 minutes. Stir well and enjoy!

SNACK
High-protein hummus (about 14 g protein & 6 g of fiber per serving)

ingredients for six servings:
2 1/4 cups chickpeas (about 375 g)
1 1/2 cups (lactose-free) low fat cottage
cheese (about 300 g)
juice of 1 1/2 lemons
4 tablespoons tahini
2 tablespoons garlic infused olive oil
1 1/2 teaspoons ground cumin
3/4-1 teaspoon salt
add 1 teaspoon garlic powder, if you don’t have IBS

1. Drain and rinse the chickpeas
2. Add all the ingredients for the hummus into a blender or food processor and blend until smooth
3. Store in an air-tight container in the fridge
4. Serve with cucumbers, carrots or crackers

#mealprep #healthyrecipes #highprotein