Healthy & High protein Meal Prep | Weight Loss Friendly Meals & 100G+ Protein Per Day

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Healthy & High-protein Meal Prep😍 In this video we are going to prep easy, healthy & high-protein meals that are also weight-loss friendly! We are prepping breakfast, lunch, snack and dinner that will get you 100G+ protein per day! We are making lemon cheesecake overnight oats, tunacado sandwiches, high-protein chocolate cheesecake mousse and Greek-style bowls with hummus!

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BREAKFAST
Lemon Cheesecake Overnight Oats (about 28-30 grams protein per serving)

For four servings:
2 cups gluten-free oats (480 ml)
2 cups (lactose-free) high-protein yogurt (500g)
2 cups milk (480 ml)
Juice of 1 lemon
Zest of 1 lemon
4 tablespoons chia seeds
2-4 tablespoons maple syrup
4 tablespoons (lactose-free) low fat cream cheese
3 teaspoons vanilla extract

toppings for each jar:
1/4 cup vanilla flavored high-protein (lactose-free) Greek yogurt (60 g)
Berries
Lemon zest, grated

1. Blend all the ingredients together
2. Divide into jars or containers
3. Let set in the fridge for at least two hours or overnight
4. Add your favorite toppings and enjoy!


LUNCH

Tunacado Sandwiches (about 30-35 grams protein per serving)

Ingredients for six servings:
1.3 lb. / 600g tuna
6 heaped tablespoons Greek yogurt
2 tablespoons dijon mustard
3 teaspoons light mayo
6 green onions, chopped
3 jalapeños, chopped
juice of 1 lemon
Pinch of salt & pepper

12 slices of high-fibre bread

Toppings:
6 tablespoons pesto
3 small avocados
3 tomatoes
3 jalapeños

1. Begin by thoroughly draining the tuna. Use a fork to flake it into a mixing bowl
2. Add all the ingredients for the tuna mixture into a bowl and mix well
3. Store in an air-tight container in the fridge
4. Just before serving build the sandwiches. First toast the bread
5. Spread a generous layer of pesto on one slice of the bread. Evenly distribute the tuna mixture onto the pesto-covered bread. Place slices of ripe avocado on top of the tuna mixture. Follow with slices of tomato. If you enjoy a bit more heat, add a few extra jalapeño slices at this stage


SNACK
Healthy Chocolate Cheesecake Mousse (about 20 grams protein per serving)

Ingredients for six servings:
3 cups high-protein cottage cheese (600g)
6 tablespoons unsweetened cacao powder
4 - 6 tablespoons maple syrup, to taste
2 teaspoons vanilla extract
optional: 6 tablespoons chocolate protein powder

Toppings:
1 cup raspberries (130 g)
1 cup blueberries (160 g)

1. Add all the ingredients into a blender and mix until creamy
2. Divide into jars or containers
3. Serve with berries of choice


DINNER
Greek-style Bowls with Hummus (about 32-35 grams protein per serving)

For six servings:
1 cup uncooked rice (240 ml)
2 cups water (480 ml)

1.5 lbs / 680 g lean ground beef
2 tablespoons oregano
1 tablespoon dried basil
1/2 teaspoon ground cumin
1 teaspoon salt
pinch of pepper
(If you don’t have IBS, add 1 teaspoon garlic powder)
(If you don’t have IBS, add 1 teaspoon onion powder)

for six servings of the hummus:
1 1/2 cups chickpeas (about 375g)
juice of 1 lemon
2 tablespoons (garlic infused) olive oil
2 tablespoons tahini
1 teaspoon ground cumin
(If you don’t have IBS, add 1-2 teaspoons garlic powder)
1/2 teaspoon salt

Toppings:
1 cup Kalamata olives, sliced (120 g)
1 1/2 cups cherry tomatoes, halved (225 g)
2 bell peppers, chopped
1 cucumber, sliced
6 tablespoons crumbled feta
Fresh parsley for garnish

1. Cook the rice
2. Meanwhile cook the ground beef. Add the spices
3. Add all the ingredients for the hummus into a blender and mix until creamy
4. Wash and chop the vegetables
5. Store everything in air tight containers in the fridge
6. Reheat the rice and beef in the microwave before serving. Assemble bowls and enjoy!


#mealprep #highprotein