Healthy & High protein Meal Prep | Bagels, One Pot Mexican Pasta, Chocolate Parfaits…

Healthy & High-protein Meal Prep😍 115 g protein & 30 g fiber a day! We are prepping high-protein bagels for breakfast, sun-dried tomato & feta pasta salad for lunch, chocolate yogurt parfaits with magic shells for snack and one pot Mexican pasta 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/

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

00:00 Intro
00:54 High-protein bagels
04:20 Chocolate parfaits
06:45 Pasta salad
08:56 One pot Mexican pasta

BREAKFAST
Bagel sandwiches (about 28 g protein & 4 g fiber per serving)

Ingredients for four big bagels:
2 cups high-protein cottage cheese (480 g)
Add only if using gluten-free flour: 2 egg whites
1 3/4 – 2 cups (gluten-free) all purpose flour (420 – 480 ml)
3 teaspoons baking powder
pinch of salt

for topping:
1 beaten egg for brushing
sesame seeds

fillings for each bagel:
1 tablespoon pesto
1 oz. fresh mozzarella, sliced (30 g)
1 tomato, sliced
handful of arugula

1. Blend cottage cheese (and egg whites together)
2. Pour the mixture into a bowl. Add the flour, baking powder and salt and stir. I used all purpose gluten-free flour in these which absorbs a lot of liquid. Add flour little at a time until the dough is no longer sticky and you can roll it into balls
3. Divide the dough into four parts and roll them into balls. Place them onto a baking pan lined with parchment paper. Flatten them slightly with your hands. With a butt of a knife make a hole into each bagel
4. Brush with beaten egg and sprinkle sesame seeds on top
5. Bake at 375 Fahrenheit / 190 Celsius for 30-35 minutes
6. Store in the fridge and you can reheat them in a toaster before serving

LUNCH
Sun-dried Tomato & Feta Pasta Salad (about 28 g protein & 13 g fiber per serving)

ingredients for 6 servings:
for the dressing:
6 tablespoons balsamic vinegar
2 tablespoons (garlic infused) olive oil
juice of 1 big lemon
2 tablespoons Dijon mustard
pinch of salt
pinch of pepper
if you don’ t have IBS, add 1 minced garlic clove

1.1 lb. (gluten-free) lentil/chickpea pasta (500 g)
6 oz. feta, crumbled (165 g)
1 1/2 cup chopped sun-dried tomatoes, drain excess oil if packed in oil (360 ml)
3 red bell peppers, diced
If you don’ t have IBS, add 1 small red onion,
thinly sliced
3 cups arugula (75 g)
1 bunch of fresh basil

1. Cook the pasta according to package instructions
2. Mix all the ingredients together for the dressing
3. Wash the arugula and bell peppers and cut the bell peppers into cubes
4. Drain the pasta and let it cool down for about 10 minutes
5. Add all the ingredients into a big bowl and toss

SNACK
Chocolate Yogurt Jars with Magic Shell (about 24 g protein & 4 g fiber per serving)

ingredients for six servings:
4 cups high-protein Greek yogurt (1 kg)
6 tablespoons unsweetened creamy peanut butter
3 tablespoons unsweetened cocoa powder
3 tablespoons maple syrup, or more to taste
2 cups berries of choice (300 g)

toppings for each jar:
1 -2 pieces 80% dark chocolate
flaky sea salt

1. In a big bowl mix together the Greek yogurt, peanut butter, cocoa powder and maple syrup
2. Wash the berries. Divide the berries into six jars or glasses
3. Divide the yogurt mixture into the jars/glasses
4. You can make the chocolate shells at this point or juts before serving. Melt the chocolate in the microwave and top the yogurt mixture with the chocolate. You can sprinkle flaky sea salt on top if you like
5. Store in the fridge

DINNER
One Pot Mexican Pasta (about 37 g protein & 10 g fiber per serving)

ingredients for four servings:
14 oz. lean ground beef (400 g)
7 oz. cherry tomatoes, halved (200 g)
1 diced bell pepper
1 jalopeno, seeds removed, finely chopped
4 green onions, chopped, if you don’ t have IBS, replace with 1/2 diced onion, & 2 minced garlic cloves
3 tablespoons of taco seasoning (or 2 tablespoons dried oregano, 1 tablespoon paprika, 2 teaspoons ground cumin, 1 teaspoon chili flakes , 1 teaspoon salt & pinch of pepper)
1 cup black beans (170 g)
1 cup crushed tomatoes (240 ml)
1/4 cup tomato paste (60 ml)
1 cup milk (240 ml)
1 1/2 – 2 cups beef broth (480 ml)
10 oz. (gluten-free) wholegrain pasta (280 g)

for topping:
Chopped green onions

1. Cook the ground beef in a large pan. When it’s cooked halfway through add the bell pepper, cherry tomatoes, jalopeno, green onions/onion & garlic to the pan. Cook for about 5 minutes. Season with taco seasoning
2. Add the crushed tomatoes, black beans, tomato paste, beef broth and milk and stir well. Pastas absorb liquid differently, add less beef broth first and then add more if needed.
3. When the sauce is boiling add the pasta and stir. Make sure that the pasta is covered in the sauce. Cover with a lid and let simmer over medium heat according to pasta package instructions, stir halfway through. Serve with chopped green onions!

#mealprep #highprotein #easyrecipes