Healthy & High Protein Meal Prep | Easy Recipes: Sandwiches, Pasta Salad, Chia Pudding, Harvest Bowl

Healthy & High-protein Meal Prep!🤎 100 g protein & 30 g fiber a day! We are prepping breakfast sandwiches, high-protein Caesar pasta salad for lunch, for snack thick blueberry pie chia pudding and harvest bowls 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
00:36 Breakfast sandwiches
02:45 Thick blueberry chia pudding
04:48 Caesar pasta salad
09:15 Harvest bowls

BREAKFAST
Breakfast Sandwiches (about 26 g protein & 5 g fiber)

This makes 4 servings:

For the egg casserole:
8 eggs
2/3 cup high-protein Greek yogurt (160 ml)
pinch of salt & pepper
chives, to taste
1 bell pepper, chopped
1 cup chopped spinach (40 g)

Fillings:
4 teaspoons pesto
2.5 oz. sliced prosciutto (70 g)
8 slices high-fiber bread of choice, I used oat bread

1. Whisk together the eggs, Greek yogurt, salt and pepper.
2. Pour the mixture into a greased baking dish or line it with parchment paper. Sprinkle the chopped chives, chopped bell pepper and spinach evenly over the top. Press them lightly into the egg mixture
3. Bake at 350 °F / 180 °C for 25–30 minutes, or until the egg bake is set in the center
4. Let it cool slightly, then cut into 4 equal pieces
5. Build the sandwiches with pesto, prosciutto, a piece of the egg bake and another slice of bread.
6. Store in an airtight container in the fridge, or freeze for longer storage. Reheat in the microwave before serving.

LUNCH
Caesar Pasta Salad (about 24 g protein & 7 g fiber)

This recipe makes 6 servings:

pasta salad:
12 oz. wholegrain pasta, dry (350 g)
7 oz. kale, finely chopped (200 g)
2 oz. Parmesan, shaved (60 g)
1.3 lb. cherry tomatoes, halved (600 g)
1 lb. canned chickpeas, drained and rinsed (450 g)
1 tablespoon (garlic infused) olive oil
2 teaspoons paprika
1 teaspoon salt
If you don’t have IBS, add 1/2 teaspoon garlic powder
Pinch of pepper

High-protein Caesar dressing
1 1/2 cups cottage cheese (300 g)
juice of 1 lemon
1 tablespoon (garlic infused) olive oil
1 tablespoon Dijon mustard
1.5 oz. finely grated Parmesan (40 g)
4 – 5 anchovies
Pinch of salt
Plenty of black pepper
if you don’t have IBS, add 1/2 teaspoon garlic powder
1/4 cup water (60 ml)

1. Roast the chickpeas: Pat them dry really well, then toss with olive oil, paprika, salt and pepper (and garlic powder). Roast at 220 Celsius / 425 Fahrenheit for about 20–25 minutes, until golden and crispy
2. Cook the pasta according to the package instructions. I cooked it just until al dente so it doesn’t become too soft after a few days in the fridge. Rinse briefly under cold water and drain well
3. Make the dressing: Blend the cottage cheese, lemon juice, olive oil, Dijon, Parmesan, anchovies, garlic, salt, pepper and water until completely smooth. Taste and adjust the lemon, salt and pepper.
4. Massage the kale: Add the chopped kale to a large bowl and massage it with a little bit of olive oil and lemon juice
5. Add the cooled pasta, kale, cherry tomatoes and Parmesan. Toss with the dressing.
6. Meal-prep: Divide between 6 containers in this order: dressing, pasta, parmesan, cherry tomatoes, kale and chickpeas. You can store the roasted chickpeas separately and add them just before eating so they stay as crunchy as possible

SNACK
Thick Blueberry Pie Chia Pudding (about 20 g protein & 11 g fiber)

this makes 6 servings:
2 cups thawed frozen wild blueberries (about 340 g)
1 cup milk of choice (240 ml)
3 – 4 tablespoons maple syrup, to taste
1 tablespoon vanilla extract
1 teaspoon cinnamon
1 teaspoon ground cardamom
optional: 1/2 cup vanilla protein powder (2 scoops / 60 g)
¾ cup chia seeds (180 ml)
1½ cups high-protein Greek yogurt (360 ml)

For topping:
Vanilla skyr
Fresh blueberries

1. Blend the blueberries, milk, maple syrup, vanilla extract, cinnamon, cardamom and protein powder together
2. Pour the mixture into a bowl. Add the chia seeds and Greek yogurt and stir well
3. Stir once after 10 minutes so the chia seeds distribute evenly
4. Let set in the fridge for at least 2 hours or overnight
5. If after chilling it’s thicker than you want, you can always stir in extra milk
6. Serve with vanilla skyr, for example!

#mealprep #highprotein #easyrecipes