Easy, Healthy & High protein Meal Prep | One Pan Brownie Baked Oats, Mango Chia Pudding Parfaits…

Easy, Healthy & High-protein Meal Prep😍 120 g protein & 30+ g fiber a day! We are prepping one pan brownie baked oats for breakfast, creamy roasted red pepper pasta for lunch, mango chia pudding parfaits for snack and Korean beef bowls dinner!

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00:00 Intro
00:33 One Pan Brownie Baked Oats
02:01 Roasted Red Pepper Pasta
04:05 Mango Chia Pudding Parfaits
05:32 Korean Beef Bowls


breakfast
one pan brownie baked oats (about 29 g protein & 6 g fiber per serving)

ingredients for four servings:
2 cups (gluten-free) rolled oats (480 ml)
1/2 cup chocolate protein powder (120 ml / 2 scoops / 60g)
3 - 4 tablespoons unsweetened cocoa powder, to taste
1 tablespoon baking powder
2 - 2 1/2 cups milk of choice, add less milk if using whey protein and more if using plant based protein powder since vegan protein powders tend to absorb more liquid (480 - 600 ml)
4 eggs
2 tablespoons maple syrup

Optional toppings:
2 tablespoons dark chocolate chips

1. Mix all the ingredients together except the chocolate chips
2. Add the chocolate chips on top
3. Bake at 350 °F / 180 °C for about 35 - 40 minutes
4. Store in airtight containers in the fridge
5. Reheat in the microwave in the morning


lunch
roasted red pepper pasta (about 35 g protein & 11 g fiber per serving)

ingredients for six servings:

1.1 lb. lentil/chickpea pasta (500 g)

For the sauce:
4 big roasted red peppers
handful of fresh basil
2 teaspoons oregano
1 teaspoon paprika
1 teaspoon chili flakes
pinch of salt & pepper
3 tablespoons garlic infused olive oil
3/4 cup grated parmesan (180 ml / 75 g)
3/4 cup milk of choice (180 ml)
(if you don’ t have IBS, add 3 minced garlic
cloves)

For serving:
1 1/2 cups high-protein cottage cheese (340 g)
6 tablespoons grated parmesan
Fresh basil

1. Cook the pasta according to its packaging
2. Meanwhile add the roasted red peppers into a blender with the rest of the sauce ingredients and mix until creamy
3. Mix the sauce with the ready pasta
4. Store in airtight containers in the fridge
5. Reheat before serving. Serve with cottage cheese, parmesan and fresh basil

snack
mango chia pudding parfaits (about 20 g protein & 10 g fiber per serving)

ingredients for six servings:

for the chia pudding:
3/4 cup chia seeds (180 ml / 12 tablespoons)
3 cups high-protein Greek yogurt (720 ml / 750 g)
2 tablespoons maple syrup or honey
1 tablespoon vanilla paste/extract
1 1/2 cups milk of choice (360 ml)

topping:
2 cups mango puree (480 ml)
Berries of choice

1. Mix together all the ingredients for the chia pudding in a container. Let set in the fridge for 1-2 hours, or overnight
2. Before serving, layer the chia pudding and mango puree into jars or glasses. Top with fresh berries of choice. You could add some granola for a crunchy element!


dinner
Korean beef bowls (about 38 g protein & 5 g fiber per serving)

ingredients for six servings:

1.7 lb. lean ground beef (800 g)
6 green onions, chopped

Sauce:
1/3 cup + 1 tablespoon (gluten-free) low sodium soy sauce (95 ml)
(if you don’ t have IBS, add 3 minced garlic gloves)
2 tablespoons honey / maple syrup
1 tablespoon sesame oil
1 teaspoon of chili flakes
1/2 teaspoon ground ginger
pinch of pepper

For serving:
6 servings of rice
3- 4 heads of broccoli
chopped green onions

1. Wash and chop the broccoli
2. Steam the broccoli. Add some water to a pan, bring it to boil and add the broccoli to the pan. Cover with a lid and let cook over medium heat for about 8 minutes
3. Meanwhile cook the rice
4. Cook the ground beef on a pan. When the beef is halfway cooked add the chopped green onions to the pan
5. In a small bowl/container mix together the ingredients for the sauce. Pour it into the pan with the cooked ground beef and let simmer for a few minutes
6. Divide the beef, rice and broccoli into containers and store in the fridge
7. Reheat in the microwave before serving. Serve with chopped green onions


#mealprep #highprotein #easyrecipes