Prep 4 Fit

You all LOVE these full-day meal preps—so here’s another one! 🙃

This one’s packed with flavor, protein, and balance 💪
Here’s the full day breakdown (repeated over 2 days):
✨ 1954 kcal
✨ 128 g protein
✨ 76 g fat
✨ 198 g carbs

**Here’s what’s on the menu (quantities for 2 days):**

🥚 **Tortilla Omelet Cups**

* 1¾ cups egg whites
* 2 flour tortillas
* 2 cups diced red bell pepper
* 2 oz gorgonzola cheese
* ½ tsp olive oil
* Salt & pepper to taste
Bake at 355°F (180°C) for 15 minutes.

🥔 **Crispy Potato Nests**

* 1.1 lbs (about 4 medium) potatoes
* 1½ tbsp oil
* 1 tsp sweet paprika
* ½ tsp salt
Bake for 30 minutes at 355°F.

🍗 **Tomato-Mascarpone Chicken**

* 13 oz chicken breast
* 1/3 cup tomato passata (or pureed tomatoes)
* 2 tbsp mascarpone
* ½ tsp Greek or gyro seasoning
* Salt, oregano, pepper
* A dash of olive oil
Cook or bake until golden and juicy.

🧁 **Mini Cheesecakes**

* 2/3 cup natural Skyr
* 1/2 cup low-fat cottage cheese
* 1/3 cup Greek yogurt
* 2 tbsp mascarpone
* 2 tbsp erythritol
* 2 tbsp sugar-free pudding powder (vanilla)
* 1 small egg
* 1.75 oz (50 g) dark chocolate for topping
Bake at 355°F for 20 minutes. Chill and enjoy!

🍊 **Vanilla Rice with Orange & Dulce de Leche**

* 3/4 cup cooked rice
* 2/3 cup Greek yogurt
* 1 heaping scoop vanilla protein powder
* 2 tbsp sugar-free dulce de leche (or caramel spread)
* 1 whole orange, diced

Which dish would you try first? 😍

Today I’ve got another meal prep for you — Valentine's is not even close, but you can still make it for your loved ones 💕
Perfect for two people, or for one person over two days ♥️

💪 One day of eating for one person:
Calories: 1962 kcal
Protein: 132.2 g
Fat: 83.6 g
Carbohydrates: 174.7 g

🫕 Ricotta Tortilla (329 kcal per serving)
9 oz ricotta (250 g)
3.5 oz tomato (100 g)
3 oz shredded “active protein” cheese (80 g)
2 small tortillas (2 oz / 60 g total)
½ tsp olive oil (2 g)
salt, pepper, herbes de Provence, basil

Baked for 15 minutes at 340°F (170°C) in the air fryer.

🥞 Blueberry Pancakes (612 kcal per serving)
2 eggs
14 oz vanilla protein pudding (400 g)
1 cup all-purpose flour (140 g)
½ tsp olive oil (2 g)
¾ cup plain yogurt (180 g) + a few drops of flavor extract with sweetener
1 cup blueberries (180 g)

🥣 Warming Soup (579 kcal per serving)
2 cups broth (500 ml)
5 oz broccoli stems (150 g)
3.5 oz carrot (100 g)
1 tbsp sun-dried tomato pesto (25 g)
½ cup coconut milk (125 ml)
1 tsp satay chili sauce (7 g) — or replace with cayenne pepper or any chili paste
salt, pepper
plus 4 oz broccoli florets (120 g)
🍝 Cheesy Salmon Pasta
½ cup 2% milk (130 ml)
1 oz shredded “active protein” cheese (30 g)
¾ oz grated parmesan (20 g)
salt, pepper
3.5 oz spaghetti (100 g) — I used black pasta from Biedronka
10.5 oz broccoli florets (300 g)
12.7 oz fresh salmon (360 g)
2 tbsp teriyaki sauce (30 ml)
2 tsp sesame seeds (10 g)

Baked salmon pieces for 12 minutes at 350°F (175°C) in the air fryer.



Meal prep – Healthy eating – Full day of meals – Weight loss – Nutrition

A full day of meals for one person adds up to about:
🌟 1500 kcal
🌟 100 g protein
🌟 34 g fat
🌟 215 g carbohydrates 😀

Depending on your calorie needs, you can still add some extra food if you like 😀
Breakfast (3 servings):
3 wheat tortillas
6.3 oz light mozzarella (180 g)
2 tsp olive oil (9 g)
16 oz mushrooms (450 g)
1 medium red onion (150 g)
salt, pepper

Muffins (3 servings – 2 muffins per serving):
½ cup oat flour (60 g)
1 scoop chocolate protein powder (35 g)
3 oz chocolate protein pudding (85 g)
1 egg
3 oz low-fat cottage cheese (85 g)
1 tsp baking powder
4.5 oz plums (130 g)
I baked them in an air fryer for 17 minutes at 300°F (150°C).
In a regular oven, bake for 20–22 minutes at 350°F (180°C).

Chicken with Vegetables and Rice (3 servings):
3 cups cooked rice (660 g)
4.5 oz cooked skinless, boneless chicken (130 g)
2.9 lb zucchini (1300 g)
10.5 oz broccoli florets (300 g)
7 oz bell pepper (200 g)
7 oz mushrooms (200 g)
1 tbsp olive oil (15 g)
salt, pepper, smoked paprika

I cooked a total of 12 oz dry rice (350 g), which was enough for 3 sweet dinners and 3 savory lunches.

Ingredients for 3 Sweet Dinners:
1 ¾ cups cooked rice (420 g)
1 ½ apples
1 ½ oz puffed millet (45 g) – optional
10.5 oz protein pudding (300 g) – I used caramel flavor

🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟


Meal prep – Full day of eating – Meal plan – Diet – Weight loss – Recipes – Healthy eating

A full day of meals for one person adds up to about:
🌟 1700 kcal
🌟 115 g protein
🌟 42 g fat
🌟 214 g carbohydrates 😀

Breakfast (2 servings):
2 wheat tortillas
1 tbsp butter (10 g)
2 cups spinach (160 g)
2 cups cherry tomatoes (280 g)
4 eggs
salt, pepper, oregano

Ramen (4 servings):
1.1 lb beef (500 g)
1.1 lb poultry (500 g)
10 ½ cups water (2.5 liters)
3 medium carrots
1 parsley root
1 small piece celery root
1 sprig lovage
1-inch piece ginger root (2–3 cm)
3 cloves garlic
Spices: 2 tbsp salt, 1 tbsp whole peppercorns, 4 tbsp soy sauce, 2 tbsp fish sauce
1 chili pepper
1 bunch chives
1 oz shiitake mushrooms (30 g)
4 eggs
10.5 oz ramen noodles (300 g)

Chicken with Vegetables (4 servings):
3.3 lb potatoes (1500 g) – 1 packet potato seasoning mix
1.5 lb chicken breast (700 g) – 1 tbsp gyros seasoning (15 g)
1 lb carrots (460 g)
1 cooked broccoli
Smoothie (2 servings):
1 ¼ cups milk (300 ml)
1 large banana (200 g)
1 ½ scoops vanilla protein powder (40 g)
2 tbsp chia seeds (20 g)

🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟


Meal prep – Full day of eating – Meal plan – Diet – Weight loss – Recipes – Healthy eating