Healthy and High-protein Meal Prep with Easy Recipes

In this video, I'll show you how to meal prep healthy breakfast, lunch, snack, dinner, and dessert using recipes that provide 100G+ of protein per day. Everything is gluten-free, easy to make, and absolutely delicious!

Three servings of Breakfast and six servings of everything else

I'm meal prepping three servings of breakfast and six servings of lunch, snack, dinner, and dessert.

BREAKFAST: Pancakes (30-36g protein per serving)

This makes about three servings

Ingredients:

• 6 eggs
• 2 1/4 cup low-fat Greek yogurt (5 1/2 dl / 560g)
• 1-2 tablespoons maple syrup or brown sugar
• 1 tablespoon vanilla extract
• 1 1/2 cups all-purpose gluten-free flour mix (or wheat flour if not coeliac/intolerant/IBS sufferer) (3 1/2 dl)
• 1 tablespoon baking powder

Directions:

1. Mix the wet ingredients together
2. Add the dry ingredients and stir until combined
3. Cook on a non-stick skillet for a few minutes on each side
4. Store in air-tight containers in the fridge. Reheat in the microwave. Serve with berries, for example

LUNCH: Creamy Chicken Salad (32g protein per serving)

This makes about six servings

Ingredients:

• 28 oz. / 800g chicken breasts, shredded
• 6 carrots, shredded
• 1 1/2 cucumbers
• 3 cups red grapes (450g)
• Greens mix
• 4 green onions, green parts chopped

Dressing:

3/4 cup Greek yogurt (180 ml / 190g)

3 tablespoons light mayo

2 tablespoons dijon mustard

Pinch of salt & pepper

Pinch of chili flakes

Directions:

1. Mix all the ingredients together for the dressing
2. Divide the dressing into six jars
3. Add the shredded chicken, green onions, cucumbers, grapes, carrots, and greens mix
4. Store in the fridge
5. Pour all the ingredients from a jar into a big bowl and stir to combine

SNACK: Smoked Salmon Tortilla Roll Ups (11g of protein per serving)

Ingredients

This makes about six servings

• 6 tortillas (I used oat tortillas)
• 10.5 oz. / 300g cold smoked salmon
• Pinch of kale, to taste

Directions:

1. Top the tortillas with the cream cheese, salmon, and kale. Roll it tightly. Cut into pieces, store in an air-tight container in the fridge
2. The tortillas can get a bit soggy after a day, so if you have time I recommend prepping these in the mornings since they are ready in just a few minutes

DINNER: Cheesy Roasted Red Pepper Pasta (28g protein per serving)

Ingredients: For 6 servings

• 17.5 oz. / 500 g lentil/chickpea pasta

For the sauce:

• 1 1/2 cups low-fat cottage cheese (300g)
• 12 oz. / 350g roasted red peppers, drained
• 1/3 cup shredded parmesan (about 40g)
• 4 green onions, green parts chopped
• A handful of fresh basil
• 1 teaspoon oregano
• 1 teaspoon paprika spice
• 1 teaspoon chili flakes
• Pinch of salt or pepper
• 1/2 cup milk of choice (120 ml)

Directions:

1. Cook the pasta
2. Meanwhile, add all of the ingredients for the sauce into a blender and mix until creamy
3. Mix the sauce with the pasta
4. Store in an air-tight container in the fridge

DESSERT: Raspberry Frozen Yogurt Pops (2 grams protein per serving)

Ingredients: For six servings

• 1 cup raspberries (130g)
• 1 cup (lactose-free) full-fat Greek yogurt (240 ml / 250g)
• 1-2 tablespoons maple syrup or honey

Directions:

1. Mix all the ingredients together
2. Spoon into popsicle molds
3. Let set in the freezer for about 4 hours. Remove the pops from the molds
4. Store in an air-tight container in the freezer

What kind of recipes do you want to see next? Let me know your ideas in the comments!