Healthy & High protein Meal Prep | Pancake Bowls, Pesto Pasta, Chocolate Chia Pudding…

Healthy & High-protein Meal Prep😍 120 g protein & 30 g fiber a day! We are prepping healthy pancake bowls for breakfast, creamy pesto pasta for lunch, chocolate chia pudding that tastes like chocolate mousse for snack and hot honey salmon bowls 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
00:39 Pancake Bowls
03:05 Pesto Pasta
05:05 Chocolate Chia Pudding
06:47 Salmon Bowls

breakfast:
Healthy pancake bowls (about 32 g protein & 5 g fiber per serving)

Ingredients for four servings:

For the batter:
2 cups (lactose-free) high-protein cottage cheese (480 ml / 450g)
8 eggs
2 cups (gluten-free) oats (480 ml)
2 tablespoons maple syrup
4 teaspoons baking powder
2 teaspoons vanilla extract

Toppings:
berries of choice

1. Add all the ingredients for the batter into a blender and blend until smooth
2. Pour into greased glass containers or ramekins. Top with berries (push them into the batter a bit)
3. Bake at 180 Celsius degrees / 350 in Fahrenheit for 25-30 minutes

lunch:
high-protein pesto pasta (about 29 g protein & 9 g fiber per serving)

Ingredients for four servings:

For the pesto:
2 cups fresh basil leaves, tightly packed (480 ml / 100 g)
2 tablespoons pine nuts
½ cup grated Parmesan cheese (120 ml / 40 g)
1 cup white beans, butter or cannellini beans
(240 ml / about 170 g)
2 chopped green onions or if you don’ t have IBS, replace with 3 cloves garlic
juice of 1 lemon
2 tablespoons (garlic infused) olive oil
½ – 1 teaspoon salt, to taste
pinch of black pepper
optional: 2 – 4 tablespoons water to thin the pesto if needed

For serving:
12 oz. (gluten-free) wholegrain pasta (340 g)
1 cup high-protein cottage cheese (220 g)
4 tablespoons grated parmesan

1. Cook the pasta in salty water according to its packaging
2. Meanwhile drain and rinse the beans
3. Add all the ingredients for the pesto into a blender and mix until smooth. If it’ s too thick, add a little bit of the pasta cooking water
4. Drain the pasta. Add the pesto and stir
5. Serve with cottage cheese Parmesan, and black pepper, for example

snack:
thick chocolate chia pudding (about 26 g protein & 10 g fiber per serving)

Ingredients for four servings:
1/2 cup chia seeds (120 ml)
1 1/2 cups high-protein Greek yogurt (375 g)
1/2 – 3/4 cup milk of choice (120 – 180 ml)
4 tablespoons unsweetened cocoa powder
2 – 3 tablespoons maple syrup (adjust to taste)
Pinch of salt
2 scoops chocolate protein powder

for topping:
berries of choice

1. Whisk milk, yogurt, cacao, protein powder, maple syrup, vanilla, and salt until smooth. Protein powders absorb liquid differently, so how thick the pudding will be depends on your protein powder. If after chilling it’s thicker than you want, you can always stir in more milk
2. Stir in chia seeds
3. Stir once after 20 – 30 minutes so the chia seeds distribute evenly
4. Let set in the fridge for at least 2 hours or overnight
5. Serve with vanilla quark for extra protein and berries, for example!

dinner:
hot honey salmon bowls (about 35 g protein & 7 g fiber per serving)

Ingredients for four servings:

for the salmon marinade:
juice of 1 small lime
4 teaspoons paprika spice
4 teaspoons (garlic infused) olive oil
if you don’ t have IBS, add 1 teaspoon garlic
powder
2/3 teaspoon salt
pinch of pepper
1 lb. salmon cubes (450 g), you can add even more if you like since there’s plenty of sauce!

for the sauce:
3 tablespoons (gluten-free) soy sauce
2 tablespoons honey
2 tablespoons hot sauce
1/2 – 1 teaspoon chili flakes, to taste

1 cup uncooked rice (240 ml)
2 cups water (480 ml)
1 avocado
9 oz. edamame (265 g)
1 large cucumber, diced
2 chopped green onions
handful of sesame seeds

1. Mix all the ingredients together for the marinade. Let the salmon bites marinate for about 10 minutes
2. Meanwhile cook the rice and mix all the ingredients together for the sauce
3. Add the salmon cubes into a preheated greased non stick pan and cover with a lid and let cook for about 2 minutes, flip them and cook for 2 minutes more
4. Add the sauce to a pan, stir and let simmer until it thickens
5. Serve the salmon with the rice, edamame, cucumber, avocado, sesame seeds and chopped green onions

#mealprep #highprotein #easyrecipes