WHAT I EAT IN A WEEK: Back to Routine, Meal Prep, Healthy Recipes

What I Eat in a Week😍 This week we are getting back into a ROUTINE! We are doing a big meal prep again! We are prepping healthy & easy recipes: pancake bowls, salad jars, thick chocolate chia pudding and viral sweet potato bowls🤩 I aim to get around 100 g protein and 30 g fiber every day. We are making so many fun & delicious meals this week, like banana bread pancakes, tortilla bowls, lazy tuna sushi and much more!😋

If you are tired of planning what to eat every week, check out my recipe Ebooks that have 265 healthy & easy recipes!!❤️ https://www.fitfoodieselma.com/e-books/ 🫶🏻

00:00 Pesto Eggs
01:19 Meal Prep
10:11 Banana Bread Pancakes
11:13 High-protein Bruschetta
12:28 Healthy Iced Latte
13:01 Tortilla Cups
15:23 Feta Omelette
15:57 Recipe Testing
16:26 Lazy Sushi

Blueberry-Lemon Pancake Bowls

Ingredients for one serving:
2 eggs
1/2 cup high protein Greek yogurt (120 ml / 125 g)
1 – 2 teaspoons maple syrup, to taste
1/4 cup (gluten-free) oat flour (60 ml)
2 tablespoons almond flour
1 teaspoon baking powder
1/4 teaspoon ground cardamom
1/4 teaspoon lemon zest

For topping:
1/4 cup blueberries (40 g)

1. Add all the ingredients into an oven safe bowl or container and stir
2. Lastly add the toppings
3. Bake at 180 Celsius / 350 Fahrenheit for about 25-30 minutes
4. Store in an airtight container in the fridge and reheat in the microwave
5. You can serve it with maple syrup, for example!

Greek-style Salad Jars

Ingredients for six servings:
1 cup uncooked quinoa (240 ml)
2 cups cooking water or vegetable broth(480 ml)
3 cups chickpeas (about 500 g)
3 bell peppers, diced
1 1/2 cucumbers, diced
1.1 lb. cherry tomatoes (500 g)
7 oz. feta (200 g)
12 tablespoons kalamata olives, sliced

Dressing:
4 tablespoons (garlic infused) olive oil
juice of 1 1/2 lemons
4 teaspoons dijon mustard
4 teaspoons oregano
pinch of salt & pepper

1. Rinse the quinoa. Boil the water and cook the quinoa
2. Mix the ingredients for the dressing together
3. Rinse the chickpeas and blot them dry
4. Divide the dressing into six big jars
5. Then add the chickpeas, quinoa, feta, olives, bell peppers, tomatoes and cucumbers
6. Store in the fridge

Thick Chocolate Chia Pudding

Ingredients for 6 servings:
3/4 cup chia seeds (180 ml)
2 1/4 cup Greek yogurt (560 g)
3/4 cup milk of choice (180 ml)
6 tablespoons unsweetened cocoa powder
3 – 6 tablespoons maple syrup (adjust to taste)
Pinch of salt
3 scoops chocolate protein powder

for topping:
berries of choice

1. Whisk milk, yogurt, cacao, protein powder, maple syrup, vanilla, and salt until smooth
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 6 hours or overnight
5. If after chilling it’s thicker than you want, you can always stir in 1 – 2 tablespoons milk
6. Serve with vanilla quark for extra protein and berries, for example!

High-protein bruschetta

For two servings:
9 oz. cherry tomatoes, cut into small pieces (250 g)
3 tablespoons chopped basil leaves
1 chopped green onion (or if you don’t have IBS, add 1 finely minced garlic clove instead)
1 tablespoon (garlic infused) olive oil
Pinch of salt
Pinch of pepper

4 slices of high-fiber bread

for topping:
14 oz. high-protein (lactose-free) cottage cheese (400 g)
4 slices prosciutto
balsamic glaze

1. mix all the ingredients together for the tomato mixture
2. toast the bread
3. top the bread with cottage cheese, prosciutto, the tomato mixture and balsamic glace and enjoy

Taco Tortilla Bowls

For four servings:
4 high-fiber tortillas

1 tablepoon (garlic infused) olive oil
1.3 lb. chicken breast, cut into strips (600 g)
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)
2 bell peppers, sliced
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)
Juice of 1 lime

For topping:
3 oz. low fat shredded cheese (85 g)
Light sour cream
Homemade guacamole (2 mashed avocados, juice of 1 lime, 4 tablespoons Greek yogurt, (garlic powder), pinch of salt & pepper)
Chopped chives
Sliced Jalapeno

1. Heat the olive oil in a pan. Cook the chicken strips. Season with taco seasoning.
2. Meanwhile place the tortillas into oven safe containers to form big cups. Bake at 180 Celsius / 350 Fahrenheit for about 8-10 minutes. This way you’ll get crispier cups
3. Add the sliced bell pepper, corn, black beans, crushed tomatoes, taco seasoning and lime juice to the pan with the chicken and stir
4. Fill the tortilla cups with the chicken mixture. Sprinkle shredded cheese on top
5. Bake for about 5 minutes or until cheese has melted and tortilla edges are crisp
6. Serve with light sour cream and homemade guacamole

#whatIeatinaweek #highprotein #healthyrecipes