Healthy & High Protein Meal Prep for Fall | Cinnamon Roll Pancake Bowls, Stuffed Peppers…

Healthy & High-protein Meal Prep for Fall!🤎 100+ g protein & 25 g fiber a day! We are prepping cinnamon roll pancake bowls for breakfast, harvest salad jars for lunch and jack-o’-lantern stuffed peppers 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
19:23 Pancake Bowls
03:27 Harvest Salad
07:43 Jack-O’-Lantern Stuffed Peppers

BREAKFAST
cinnamon roll pancake bowls

Ingredients for one serving:
1/2 cup high protein Greek yogurt or blended cottage cheese (120 ml / 110 g)
2 eggs
1 teaspoon maple syrup
1/2 teaspoon vanilla paste/extract
1/4 cup (gluten-free) oat flour (60 ml)
2 tablespoons almond flour
1 teaspoon baking powder
1/2 teaspoon cinnamon
1/4 teaspoon ground cardamom

For the cinnamon swirl:
2 teaspoons of the pancake batter
2 teaspoons brown/coconut sugar
1 teaspoon (gluten-free) all purpose flour
1 teaspoon melted butter
1/2 teaspoon ground cinnamon

1. Add all the ingredients into an oven-safe bowl or container and stir
2. Mix all the ingredients together for the cinnamon swirl
3. 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
4. Make a swirl onto the pancake batter
5. Bake at 180 Celsius / 350 in Fahrenheit for about 20-25 minutes. If baking multiple pancake bowls at once use your oven fan (convection mode).

LUNCH
fall harvest salad jars

For six servings:
3 small-medium sized sweet potatoes
1 tablespoon paprika spice
1 tablespoon olive oil
If you don’t have IBS, add 1 teaspoon garlic powder
Pinch of salt & pepper

For the chicken marinade:
1 tablespoon (garlic-infused) olive oil
juice of 1/2 lemon
1 tablespoon oregano
1 tablespoon paprika
If you don’t have IBS, add 1 teaspoon garlic powder
1 teaspoon dried thyme
1 1/2 teaspoon salt
Pepper, to taste
Chili flakes, to taste
6 chicken breasts (about 800 g)

Creamy balsamic dressing:
½ cup Greek yogurt (120 ml)
3 tablespoons balsamic vinegar
1 tablespoon (garlic infused) olive oil
1 tablespoon maple syrup
2 teaspoons Dijon mustard
Pinch of salt & pepper

1 cup uncooked quinoa (240 ml)
2 cups vegetable stock (480 ml)
6 cups kale (about 200 g)
1 cup pomegranate seeds (240 ml)
3/4 cup crumbled feta (12 tablespoons)

1. Mix all the ingredients together for the chicken marinade. Let the chicken marinate for about 10 minutes.
2. Meanwhile wash and dice the sweet potatoes into small cubes. Toss the sweet potatoes with olive oil and spices. Spread them onto a baking pan lined with parchment paper. Add the chicken breasts to the pan with the sweet potatoes. Bake at 200 Celsius / 400 Fahrenheit (with fan on/convection mode) for 20-25 minutes
3. Meanwhile cook the quinoa in vegetable stock
4. Meanwhile mix all the ingredients together for the dressing
5. Build the salad jars, add the dressing to the bottom, then chicken, quinoa, feta, sweet potatoes, kale and pomegranate seeds. Store in the fridge.

DINNER
jack o lantern stuffed peppers

ingredients for 6 servings (1 1/2 stuffed peppers is one serving):

9 medium orange bell peppers (or 6 large)

For the filling:
1 cup uncooked rice (240 ml)
2 cups water (480 ml)
1.5 lb. lean ground beef (700 g)
If you don’t have IBS, add 1 large, diced onion
6 – 8 teaspoons taco seasoning (or 4 teaspoons paprika, 2 teaspoons ground cumin, 2 teaspoons oregano, 1 1/2 teaspoon salt, pinch of chili flakes)
1 can black beans (230 g / 8 oz. drained)
1 can corn (285 g / 10 oz. drained)
1 1/2 cups crushed tomatoes (360 ml)
4 teaspoons taco seasoning (or 2 teaspoons paprika, 1 teaspoon ground cumin, 1 teaspoon oregano, 1/2 teaspoon salt, pinch of chili flakes)

For topping:
1 fresh mozzarella ball, sliced (125 g)

For serving:
Light sour cream
Homemade guacamole
Chopped green onions
Sliced Jalapeno

1. Cut the tops off the bell peppers and set them aside. Remove the seeds and membranes. Use a small, sharp knife to cut out jack-o-lantern faces, eyes, nose and mouth. Place the peppers in a baking dish
2. Cook the rice
3. Meanwhile cook the ground beef. If you don’t have IBS, cook the onion with the ground beef. Season the beef with taco seasoning
4. Add the corn, black beans, crushed tomatoes, taco seasoning and cooked rice and stir
5. Fill the peppers with the beef-rice mixture
6. Top each pepper with a mozzarella slice
7. Bake at 180 Celsius / 350 Fahrenheit (with fan on/convection mode) for about 25-30 minutes
8. Serve with light sour cream and homemade guacamole

#mealprep #highprotein