Easy & High-protein Meal Prep for Fall | 100 G protein | Cozy Recipes

Easy & High-protein Meal Prep for Fall!🍁 It’s September, so this week we are prepping cozy recipes!🤎 For breakfast we are making cinnamon roll sheet pan pancakes, sweet potato & quinoa nourish bowls for lunch, for snack chocolate-banana bread protein balls and a tuna pasta bake for dinner! These meals help you get 100 g of protein and 30 g of fiber a day!😍 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.

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Cinnamon Roll Sheet Pan Pancakes (about 31 g protein & 5 g fiber per serving)

I was inspired by this recipe: https://www.instagram.com/reel/DXrh3a6Ox7w/?igsi=bmhlMXhxeG1qaWk3

Ingredients for four servings:
8 eggs
2 cups high protein Greek yogurt (480 ml)
2 teaspoons maple syrup
1 teaspoon vanilla paste/extract
1 cup (gluten-free) oat flour (240 ml)
1/2 cup almond flour (120 ml)
4 teaspoons baking powder
1 teaspoon ground cardamom

For the cinnamon swirl:
2 – 3 tablespoons melted butter
¼ cup brown sugar (4 tablespoons)2 teaspoons ground cinnamon
1 tablespoon (gluten-free) all purpose flour

1. Mix the wet ingredients together
2. Add the dry ingredients and stir
3. Pour the batter into a baking pan lined with parchment paper
4. Mix all the ingredients together for the cinnamon swirl mixture
5. Pour the mixture into a piping bag or a small ziplock bag. If using a ziplock bag, cut a small hole into one of the corners to make a DIY piping bag.
6. Make 4 swirls onto the pancake batter
7. Bake at 200 Celsius / 390 Fahrenheit for about 20 minutes
8. Store in an airtight container in the fridge and reheat in the microwave before serving

Sweet Potato & Quinoa Bowls (about 27 g protein & 13 g fiber per serving)

ingredients for 6 servings:

1 lb. firm tofu, pressed and cubed (450 g)
2½ cups canned chickpeas, rinsed and drained (about 400 g)
3 small sweet potatoes, cubed
3 bell peppers, sliced
2 tablespoons garlic-infused olive oil
2 tablespoons oregano
2 tablespoons paprika
1 teaspoon ground cumin
2 teaspoons salt
Black pepper, to taste
If you don’t have IBS: 1 – 2 teaspoons garlic powder

Quinoa & kale
1 cup dry quinoa (240 ml)
2 cups vegetable stock (480 ml)
6 cups chopped kale (360 g)
Juice of 1/2 lemon
A drizzle of olive oil
Pinch of salt
4 oz. feta, crumbled (115 g)

Lemon-tahini yogurt dressing:
3/4 cup Greek yogurt (180 ml)
juice of 1/2 lemon
1 tablespoon tahini
1 tablespoon garlic-infused olive oil
1 teaspoon paprika
1 teaspoon dried parsley
1/2 teaspoon cumin
Salt & black pepper

1. Heat the oven to 390°F / 200°C. Place the tofu, chickpeas, sweet potatoes and bell peppers onto a baking pan lined with parchment paper. Drizzle olive oil on top. Add the spices and toss
2. Bake at 220 Celsius / 425 Fahrenheit for about 25–30 minutes. The tofu should be golden and the sweet potatoes tender
3. Meanwhile, cook the quinoa in the vegetable stock according to the package directions
4. Massage the kale with a little lemon juice or a tiny drizzle of olive oil so it softens.
5. Whisk together all the dressing ingredients. Store in an airtight container in the fridge
6. Divide the kale, quinoa, roasted vegetables, tofu, chickpeas, feta, between 6 containers. Reheat on a pan, for example! Serve with the yogurt dressing

Chocolate Banana Bread Protein Balls (about 14 g protein & 5 g fiber per serving)

ingredients for 8 servings:
1 ripe banana
2 tablespoons maple syrup
3 tablespoons unsweetened peanut butter
1 teaspoon vanilla paste
3/4 cup chocolate protein powder (90 g)
3/4 – 1 cup oat flour (180 – 240 ml)
1/4 cup almond flour (60 ml)
1/4 cup unsweetened cocoa powder (60 ml)
1 teaspoon cinnamon

toppings:
3 pieces 80% dark chocolate
Flaky sea salt

Tuna Pasta Bake (about 35 g protein & 8 g fiber per serving)

ingredients for 6 servings:
1 big zucchini, diced
7 oz. mushroom, sliceds (200 g)
3 bell peppers, diced
6 green onions, chopped or if you don’ t have IBS, add 2 diced small onions and 6 minced garlic cloves
3 tins of tuna (about 1 lb. / 450 g)
3 cups crushed tomatoes (780 g)
3/4 cup diced sun-dried tomatoes (180 ml)
2 cups vegetable stock (480 ml)
1 small bunch fresh basil
2 tablespoons dried oregano
1 tablespoon paprika
pinch of chili flakes
3 oz. Grated parmesan (85 g)

4 servings of (gluten-free) wholegrain pasta

1. Cook the veggies in a large casserole dish for about 10 minutes
2. Meanwhile, cook the pasta. Cook it only for 3/4 of the cooking time stated in the pasta packaging, since it continues to cook in the oven
3. Add all the ingredients into the casserole dish (except the parmesan) and stir well
4. Top with the grated parmesan. Bake at at 430 °F/ 220 °C for about 10-15 minutes

#mealprep #highprotein #easyrecipes