WHAT I EAT IN A WEEK: Meal Prep, Healthy & Easy Recipes, 100 g Protein

What I Eat in a Week😍 This week we are meal prepping again and also testing viral recipes! We are prepping healthy, easy & high-protein recipes: banana bread overnight oats, noodle salad jars and Mexican stuffed bell peppers🤩 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 viral crispy parmesan eggs, healthier chocolate banana bread, easy feta-salmon pasta and 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/ 🫶🏻

Link to the meal prep jars: https://www.amazon.com/shop/selmahealthyeasyrecipes

00:00 Viral Crispy Parmesan Eggs
01:19 Meal Prep
09:29 Viral Salmon-Feta Pasta
11:22 Girl Dinner
12:45 Breakfast Wrap
13:26 High-protein Donut Holes
14:28 Healthier Chocolate Banana Bread
15:33 Korean Beef Bowls

Viral Crispy Parmesan Eggs

2 to 3 large eggs (boiled for 7 minutes for a soft, jammy yolk)
3 to 4 tablespoons finely grated Parmesan cheese
Cottage cheese topped with chives, chili flakes
Cherry tomatoes
Arugula

1. Cook your eggs in boiling water, plunge them into cold water for 3 minutes, then peel and slice them in half lengthwise
2. Heat a nonstick pan over medium-low heat. Sprinkle small, separate piles of grated parmesan directly into the dry pan
3. Once the parmesan begins to melt, place each egg half cut-side down right onto the cheese piles
4. Press down gently. Cook for 2 to 4 minutes until the cheese turns deep golden brown and crispy. Carefully lift them out with a spatula and serve warm

Banana Bread Overnight Oats (about 28 g protein per serving)

ingredients for one serving:
1/2 cup rolled oats (120 ml)
1 tablespoon chia seeds
1/4 cup high-protein Greek yogurt (60 ml)
1/2 mashed banana
2/3 cup milk (160 ml)
optional: 2 tablespoons vanilla protein powder
1/2 teaspoon cinnamon
1/2 teaspoon vanilla paste/extract

for topping:
peanut butter & chocolate chips

1. Mash the banana
2. Mix all the ingredients together
3. Let set in the fridge in an air-tight jar/container for at least two hours or overnight
4. These last in the fridge for a few days

Tofu Noodle Salad Jars (about 28 grams of protein per serving)

this makes 4 servings:

dressing:
3 tablespoons tahini
2 tablespoons soy sauce
2 tablespoons rice vinegar
1 tablespoon garlic infused olive oil
1 teaspoon sesame oil
juice of 1 lime
1 teaspoon chili flakes
if you don’t have IBS, add 1/2 teaspoon garlic powder
sesame oil

1 cup shelled edamame (about 150 g)
2 grated carrots
1 bell peppers, sliced
1 cucumber, diced
4 green onions, chopped
4 servings of rice noodles

for the tofu:
14 oz. high-protein tofu, cubed (400 g)
3 tablespoons hot sauce
2 tablespoons soy sauce
Pinch of pepper

1. Mix all the ingredients together for the dressing
2. Cook the tofu: Heat a nonstick pan over medium-high heat. Add the tofu and cook until lightly golden. Add hot sauce and soy sauce, season pepper, and cook for another 1–2 minutes
3. Cook the noodles according to the package instructions. Drain and rinse under cold water to stop them from cooking further and prevent them from becoming too sticky.
4. Assemble the jars: Layer each jar in roughly this order: dressing, rice noodles, tofu, edamame, bell pepper, cucumber, carrots and green onions

Easy Feta-Salmon Pasta

ingredients for two servings:
9 oz. salmon filets, skin removed (255 g)
pinch of salt & pepper
7 oz. feta (70 g)
2 cups spinach (60 g)
2 cups cherry tomatoes, halved (300 g)
1 tablespoon (garlic infused) olive oil
1 tablespoon pesto
2 teaspoons oregano
(if you don’t have IBS, add 1/2 – 1 teaspoon garlic powder)
pinch of chili flakes
4.2 oz. wholegrain pasta (120 g)
1/4 cup pasta cooking water (60 ml)

for serving:
fresh basil

1. Place the salmon in the bottom left corner of a large baking dish. Add the feta to top left corner of the baking dish and spinach to the other half of the dish, top the spinach with the cherry tomatoes
2. Drizzle everything with olive oil and sprinkle with salt, pepper, oregano, chili flakes (and garlic powder). Brush pesto on top of the salmon
3. Bake at 200 Celsius / 390 Fahrenheit for about 20 minutes
4. Meanwhile boil the pasta. Save a small cup of pasta water before draining
5. Use a fork to mash the soft feta and burst tomatoes together, flaking the salmon into the mixture at the same time
6. Add the cooked pasta and a splash of the reserved pasta water into the dish. Stir well until it’s creamy

#meal prep #highprotein #whatIeatinaweek