Healthy & High-protein Greek-inspired Meal Prep

Greek-inspired Healthy & High-protein Meal Prep😋 Today we are making Greek inspired meals! We are making easy, healthy & high-protein versions of traditional Greek recipes: yogurt parfaits with honey & homemade granola, Greek pasta salad, nut mix with Greek spices and meatballs, roasted veggies & tzatziki!😍

I meal prep for two people and I usually prep for 3 days so that the foods stay fresh in the fridge and I don’t need to eat the same foods for the whole week.

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
00:19 Yogurt Parfaits
03:02 Greek Pasta Salad
06:02 Greek Nut Mix
07:59 Meatball Bowls

BREAKFAST
Yogurt parfaits with honey & homemade granola, & berries

This makes 6 servings:
4 1/2 cups high-protein Greek yogurt (1.1 kg), I used a Greek yogurt that has 13 g protein per 100 g
2 cups mixed berries (5 dl)
honey, to taste

Granola
Ingredients for about 8 servings:
2 1/2 cups oats (6 dl / 600 ml)
1/2 cup sunflower seeds (120 ml)
1/4 cup maple syrup (60 ml)
1/4 cup melted coconut oil (60 ml)
2 teaspoons cinnamon

1. Mix all the ingredients together for the granola
2. Spread the mixture in a thin, even layer on a baking pan lined with parchment paper
3. Bake at 340°F / 170°C for 25 – 30 minutes, stir halfway through
4. Let cool down and store in an air-tight jar/container
5. Build the parfaits: add the yogurt to jars or containers, top with honey and berries. Add the granola just before serving

LUNCH
Greek pasta salad

This makes about 6 servings:
1.1 lbs. / 500 g lentil/chickpea pasta, cooked
1.6 lb. / 750g cherry/ grape tomatoes
2 cucumbers
3 bell peppers
7 oz. / 200g feta
3/4 cup kalamata olives (1.8 dl)
If you don’t have IBS, you can add 1 – 2 diced red onions

For the dressing:
juice of 1 lemon
4 tablespoons (garlic infused) olive oil
2 teaspoons dijon mustard
2 teaspoons oregano
If you don’t have IBS, you can add 1 teaspoon garlic powder
pinch of salt & pepper

1. Cook the pasta according to its packaging
2. Wash and chop the vegetables
3. Mix the ingredients for the dressing together
4. Divide the dressing into six big glass jars. Next add the cooked pasta, olives, feta, bell peppers, cucumbers and cherry tomatoes
5. Store in the fridge
6. Before serving, pour into a bowl and toss

SNACK
Roasted nuts with greek spices

This makes about 6 – 8 servings:
3 cups mixed nuts, for example almonds, cashews, walnuts (about 400 g)
1 ½ tablespoons olive oil
1 egg white
1 ½ teaspoons dried oregano
1 – 2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon dried rosemary
(If you don’t have IBS, add 1 teaspoon garlic powder)
½ teaspoon ground cumin
½ – 1 teaspoon fine sea salt, to taste
¼ teaspoon black pepper

1. In a large bowl mix everything together until evenly coated
2. Spread the nuts in a single layer on a baking pan lined with parchment paper
3. Roast at 340°F / 170°C for about 15 minutes, stirring once halfway, until golden
4. Let cool completely, they’ll crisp up as they cool

DINNER
Greek meatball bowls

Ingredients for six servings:
1.5 lb. / 700 g ground lamb or beef, I used lean ground beef
6 green onions chopped or if you don’t have IBS, replace with 1 small red onion finely chopped & 4 cloves garlic minced
2 tablespoons (gluten-free) breadcrumbs
1 tablespoon dijon mustard
4 teaspoons dried oregano
4 teaspoons dried rosemary
1 1/2 teaspoons ground cumin1 egg1 1/2 teaspoon salt
½ teaspoon freshly ground black pepper

6 potatoes, diced
1 big zucchini, chopped
3 bell peppers, sliced
2 tablespoons olive oil
juice of 1/2 lemon
3 teaspoons oregano
2 teaspoons paprika
(if you don’t have IBS, add 2 teaspoons garlic powder)
2 teaspoons dried basil
2 teaspoons salt
pinch of pepper

for the tzatziki:
1 1/2 cucumbers
1/2 – 3/4 teaspoon salt
if you don’t have IBS, add 2 minced garlic cloves
juice or 1/2 lemon
1 cup / 240 ml Greek yogurt
1 teaspoon sugar
pinch of pepper

1. Mix all the ingredients together for the meatballs. Roll into balls and place on a baking pan lined with parchment paper
2. Add the vegetables on another baking pan lined with parchment paper. Mix all the ingredients together for the marinade and pour it over the veggies and toss
3. Bake the veggies at 220 C / 430 F (with the fan) for about 20 minutes and the meatballs for about 10 minutes
4. Meanwhile make the tzatziki: finely grate the cucumber. Place into a strainer and squeeze out the excess water. In a bowl mix all the ingredients together

#mealprep #highprotein #healthymeals