Easy, Healthy & High protein Meal Prep | 100G+ protein per day!
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Recipes in this Video
4 recipes
dairy-freegluten-free
Overnight oats have become a popular breakfast choice in the U.S. for their convenience and versatility. This dish combines tropical flavors of mango and coconut, reflecting the growing trend of incorporating exotic fruits into everyday meals. Many enjoy this dish for its creamy texture and natural sweetness, making it a refreshing start to the day.
Ingredients
- ●rolled oats
- ●coconut milk
- ●mango
- ●chia seeds
- ●honey
- ●vanilla extract
- ●coconut flakes
- ●salt
Instructions
- 1Combine rolled oats, coconut milk, and chia seeds in a bowl.
- 2Add honey and vanilla extract to the mixture.
- 3Stir until well combined and the chia seeds are evenly distributed.
- 4Chop mango into small pieces and fold into the oat mixture.
- 5Add a pinch of salt to enhance flavors.
- 6Cover the bowl with plastic wrap or transfer to individual jars.
- 7Refrigerate overnight, or for at least 4 hours, to allow oats to soak.
- 8In the morning, stir the oats to combine and adjust consistency if needed.
- 9Top with additional mango and coconut flakes before serving.
Ingredient Alternatives
coconut milk
Healthier: almond milk
Cheaper: regular milk
Almond milk is lower in calories, while regular milk is more affordable.
honey
Healthier: maple syrup
Cheaper: sugar
Maple syrup offers a unique flavor, while sugar is a cost-effective sweetener.
Techniques
mixingsoaking
Equipment
bowlspoonrefrigeratorjar
🌶️🌶️🌶️Lowmilk
Also Known As
Mango Overnight OatsCoconut Oats
Ingredients
- ●8 oz pasta (fusilli or penne)
- ●1 cup sun-dried tomatoes, chopped
- ●1 cup feta cheese, crumbled
- ●1/2 cup black olives, sliced
- ●1/2 cup red bell pepper, diced
- ●1/4 cup red onion, finely chopped
- ●1/4 cup fresh basil, chopped
- ●1/4 cup olive oil
- ●2 tbsp balsamic vinegar
- ●1 tsp garlic powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1Cook the pasta according to package instructions until al dente. Drain and rinse under cold water to cool.
- 2In a large bowl, combine the sun-dried tomatoes, feta cheese, black olives, red bell pepper, red onion, and fresh basil.
- 3In a small bowl, whisk together the olive oil, balsamic vinegar, garlic powder, salt, and black pepper.
- 4Add the cooled pasta to the large bowl with the vegetables and feta.
- 5Pour the dressing over the pasta salad and toss gently to combine all ingredients.
- 6Taste and adjust seasoning if necessary, adding more salt or pepper as desired.
- 7Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow flavors to meld.
- 8Serve chilled or at room temperature.
Equipment
large potcolanderlarge mixing bowlsmall bowlwhiskplastic wrap
Ingredients
- ●2 cups Greek yogurt
- ●1/2 cup creamy peanut butter
- ●1/4 cup honey
- ●1/2 cup dark chocolate chips
- ●1/4 cup chopped nuts (optional)
- ●1/4 cup dried fruit (optional)
- ●1/2 tsp vanilla extract
- ●pinch of salt
Instructions
- 1Line a baking sheet with parchment paper.
- 2In a mixing bowl, combine Greek yogurt, peanut butter, honey, vanilla extract, and a pinch of salt. Mix until smooth and well combined.
- 3Spread the yogurt mixture evenly onto the prepared baking sheet, creating a rectangle about 1/2 inch thick.
- 4Melt the dark chocolate chips in a microwave-safe bowl in 30-second intervals, stirring in between until smooth.
- 5Drizzle the melted chocolate over the yogurt mixture, using a spatula to swirl it into the yogurt.
- 6Sprinkle chopped nuts and dried fruit on top if desired.
- 7Place the baking sheet in the freezer and freeze for at least 2 hours or until completely firm.
- 8Once frozen, remove from the freezer and break into pieces or cut into squares.
- 9Store the bark in an airtight container in the freezer until ready to serve.
Equipment
baking sheetparchment papermixing bowlspatulamicrowave-safe bowl
Ingredients
- ●1 cup Arborio rice
- ●4 cups low-sodium chicken broth
- ●1 cup cooked chicken, shredded
- ●1/2 cup white wine
- ●1/2 cup grated Parmesan cheese
- ●1/4 cup fresh basil, chopped
- ●1 medium onion, finely chopped
- ●2 cloves garlic, minced
- ●2 tbsp olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 lemon, zested and juiced
Instructions
- 1In a saucepan, heat the chicken broth over low heat and keep it warm.
- 2In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- 3Add the minced garlic and cook for an additional minute until fragrant.
- 4Stir in the Arborio rice and cook for 2-3 minutes, stirring frequently until the rice is lightly toasted.
- 5Pour in the white wine and stir until it is mostly absorbed by the rice.
- 6Begin adding the warm chicken broth, one ladle at a time, stirring frequently. Wait until the liquid is mostly absorbed before adding the next ladle.
- 7Continue this process for about 18-20 minutes, or until the rice is creamy and al dente.
- 8Stir in the shredded chicken, lemon juice, lemon zest, and grated Parmesan cheese. Mix well until combined and creamy.
- 9Add the chopped basil, salt, and black pepper. Stir to combine and adjust seasoning if necessary.
- 10Remove from heat and let it sit for a couple of minutes before serving.
Equipment
large skilletsaucepanladlewooden spoon
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