{"id":2411,"date":"2026-08-03T00:00:59","date_gmt":"2026-08-03T00:00:59","guid":{"rendered":"http:\/\/healthfitnessusa.com\/?p=2411"},"modified":"2026-08-03T00:00:59","modified_gmt":"2026-08-03T00:00:59","slug":"what-i-eat-in-a-week-healthy-high-protein-meals-simple-recipes","status":"publish","type":"post","link":"https:\/\/healthfitnessusa.com\/?p=2411","title":{"rendered":"what I eat in a week | healthy &amp; high protein meals | simple recipes"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/WWdV3hzynzY\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>What I Eat in a Week\ud83d\ude0d We are making healthy &amp; high-protein meals this week! I love simple recipes that are quick and easy to make! I aim to get around 100 G protein per day! We are making fluffy high-protein blueberry pancakes, healthier peach crisp, summer rolls, tuna pasta salad, sheet pan gnocchi, nourish bowls, smoothies and much more\ud83e\udd29<\/p>\n<p>More healthy &amp; easy recipes in my Ebooks!\ud83e\udd70Get all three of my Ebooks and save over 30%:<br \/>\n\ud83e\udd57learn how to make quick healthy meals<br \/>\n\ud83c\udf2fmaster meal prepping<br \/>\n\ud83c\udf53learn to make healthy treats that satisfy your sweet tooth!<br \/>\nAll of the books have easy, low-effort recipes that are beginner-friendly. 265 recipes combined that make healthy lifestyle more fun &amp; delicious!\u2764\ufe0f https:\/\/www.fitfoodieselma.com\/e-books\/  \ud83e\udef6\ud83c\udffb<\/p>\n<p>Peach crisp &amp; strawberry chia pudding<\/p>\n<p>for 2 servings of the peach crisp:<br \/>\n2 teaspoons butter<br \/>\n2 peaches\/nectarines, sliced<br \/>\n1\/2 cup oats (120 ml)<br \/>\n1 &#8211; 2 teaspoons maple syrup<br \/>\n1\/2 teaspoon cinnamon<\/p>\n<p>for 4 small servings\/2 big servings of the strawberry chia pudding:<br \/>\n1 cup strawberries (240 ml \/ 160 g)<br \/>\n3\/4 cup milk of choice (180 ml)<br \/>\noptional: 1 teaspoon maple syrup or honey<br \/>\n1 teaspoon vanilla paste\/extract<br \/>\n4 tablespoons chia seeds<\/p>\n<p>For serving:<br \/>\n1 1\/2 cups high-protein Greek yogurt (360 ml \/ 375 g)<\/p>\n<p>1. The night before make the chia pudding: blend strawberries, milk and vanilla together. Pour the mixture into a container, add the chia seeds and stir. Let set in the fridge overnight<br \/>\n2. Make the peach crisp: Add all the ingredients into a non stick pan and stir. Cook on medium heat for a few minutes, stirring occasionally<br \/>\n3. Serve with Greek yogurt, for example<\/p>\n<p>Tuna pasta salad<br \/>\n5.6 oz. wholegrain pasta (160 g)<br \/>\n2 small cans of tuna (7 oz. \/ 200 g)<br \/>\n1 bell pepper<br \/>\n1\/2 cucumber<br \/>\n2 green onions<br \/>\n(if you don\u2019t have IBS, add 1\/2 diced red onion)<br \/>\nhandful of fresh dill, chopped<\/p>\n<p>Greek yogurt-dijon dressing<br \/>\n1\/4 cup Greek yogurt (60 ml)<br \/>\njuice of 1\/2 lemon<br \/>\n2 &#8211; 3 teaspoons dijon mustard, to taste<br \/>\npinch of salt and pepper<\/p>\n<p>Summer rolls<\/p>\n<p>2 servings of rice noodles, cooked<br \/>\n4 carrots, cut into strips<br \/>\n1 cucumber, cut into strips<br \/>\n2 green onions, chopped<\/p>\n<p>shrimp marinade:<br \/>\n3 tablespoons soy sauce<br \/>\n1 tablespoon (garlic infused) olive oil<br \/>\n1 teaspoon paprika<br \/>\n(if you don\u2019t have IBS, add 1\/2 teaspoon onion &amp; garlic powder)<br \/>\npinch of chili flakes<br \/>\n14 oz. shrimp (400 g)<\/p>\n<p>dipping sauce for two servings:<br \/>\n1 tablespoon peanut butter<br \/>\n1 tablespoon rice vinegar<br \/>\n1\/2 tablespoon soy sauce<br \/>\n1 teaspoon sesame oil<br \/>\n1 tablespoon water<br \/>\n(if you don\u2019t have IBS, add a pinch of garlic powder)<\/p>\n<p>Mediterranean nourish bowls<\/p>\n<p>For four servings: <\/p>\n<p>2 cups vegetable stock (480 ml)<br \/>\n1 cup dry quinoa (240 ml)<\/p>\n<p>1 tablespoon (garlic infused) olive oil<br \/>\n14 oz. chicken strips (400 g)<br \/>\n2 teaspoons oregano<br \/>\n1 teaspoon paprika<br \/>\n1 teaspoon salt<br \/>\nPinch of chili flakes<br \/>\nPinch of pepper<\/p>\n<p>14 oz. cherry tomatoes, halved (400 g)<br \/>\n2 oz. arugula (60 g)<br \/>\n1 cucumber<br \/>\n2 bell peppers<br \/>\n8 tablespoons sliced kalamata olives<br \/>\n8 tablespoons crumbled feta<br \/>\n8 tablespoons hummus<\/p>\n<p>1. Rinse the quinoa. Cook it in the vegetable stock according to its packaging<br \/>\n2. Heat the olive oil in a pan. Add the chicken and cook under a lid for about 8 minutes, stirring occasionally. Season with oregano, paprika, salt, pepper and chili flakes<br \/>\n3. Wash and chop the vegetables<br \/>\n4. Divide the ingredients into bowls and enjoy<\/p>\n<p>Mango-passionfruit smoothie<\/p>\n<p>This makes two servings:<br \/>\n1 1\/2 cups \/ 9 oz. frozen mango chunks (about 260 g)<br \/>\npulp of two passion fruits<br \/>\n1 cup (lactose-free) high-protein Greek yogurt (240 ml, about 250 g)<br \/>\n1\/2 cup cup milk of choice (120 ml)<br \/>\noptional: 1 scoop vanilla protein powder<br \/>\n2 tablespoons chia seeds + 1\/2 cup milk (120 ml)<\/p>\n<p>optional decorations:<br \/>\nvanilla skyr<br \/>\nmango puree<br \/>\npassion fruit<\/p>\n<p>1. Soak the chia seeds in the milk for about 20 minutes<br \/>\n2. Put all the ingredients into a blender and blend until creamy<br \/>\n3. Decorate your glasses with vanilla skyr, mango puree and passion fruits if you like. Pour in the smoothie and enjoy!<\/p>\n<p>Blueberry lemon pancakes<\/p>\n<p>ingredients for two servings:<br \/>\n4 eggs<br \/>\n1 cup high-protein Greek yogurt (240 ml \/ 250 g)<br \/>\n2 teaspoons maple syrup or your favorite sweetener<br \/>\noptional: 1 teaspoon vanilla extract<br \/>\n1 teaspoon lemon zest<br \/>\n2\/3 cup all purpose (gluten-free) flour (160 ml)<br \/>\n2 teaspoons baking powder<br \/>\n1 cup blueberries (160 g)<\/p>\n<p>1. Mix the wet ingredients together<br \/>\n2. Add the dry ingredients and stir to combine. If you aren\u2019t coeliac, intolerant to gluten or IBS sufferer, you can of course use wheat flour in this recipe. Gluten-free flours tend to absorb more liquid, so you might need to add a bit more wheat flour.<br \/>\n3. Fold in the blueberries<br \/>\n4. Cook the pancakes on a non-stick pan for a few minutes on each side<br \/>\n5. Serve with maple syrup, for example!<\/p>\n<p>#whatIeatinaweek #highprotein #easyrecipes<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What I Eat in a Week\ud83d\ude0d We are making healthy &amp; high-protein meals this week! 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