Easy, Healthy Beef Noodle Stir Fry with a simple Sweet and Sour Sauce. SO tasty and done in 20 minutes.👇🏼
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Noodles:
Water (in a pot)
1/4 pack (85g) Noodles OR Pasta, your choice!
Season with Salt
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Sweet and Sour Sauce:
2 tbsp Low Sodium Soy Sauce
1 tbsp Honey
1 tbsp Ketchup (I go sugar-free)
1 tbsp Apple Cider Vinegar
1 tsp (approx 2-3 cloves) Minced Garlic
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Beef Stir Fry:
1 cup Ground Beef (I go 90% extra lean but you can choose any type of lean to your liking)
1 tsp Olive Oil OR Spray (to cook)
1 medium Chopped Onion
1 medium Chopped Bell Pepper (I go with a mix of red and green)
Season with generous amount of Chilli Powder and Black Pepper
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Serving Size: 2
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Calories/Macros (PER SERVING):
Approx. 421 Calories
49.5g Carbs
30.5g Protein
11g Fat
beef stir fry
High Protein Buttery Garlic Steak Bites & Cheesy Mashed Potatoes! Only 560 Calories!🥩🧀🥔
Comfort food at its finest🤌🏽 Buttery chimichurri steak bites, tender, juicy & incredibly flavorful, paired with the smoothest cheesy mashed potatoes
Macros Per Serving (4 Servings Total)
560 Calories | 63g Protein | 41g Carbs | 15g Fat
Ingredients (To Make 4 Servings)
Butter Garlic Steak Bites + Chimichurri
- 900g Beef Steaks cut into cubes (Using Topside/Top round beef cut)
- 2 Tsp Salt
- 2 Tsp Black Pepper
- 1.5 Tsp Parsley
- 2 Tsp Oregano
- 2 Tsp Garlic Powder
- 1.5 Tsp Smoked Paprika
- 2 Tsp Olive Oil
- 30g Light Butter (For Cooking + Extra once cooked)
- 2 Tsp Minced Garlic
- Big Handful Chopped Parsley
- 1 Tsp Chilli Flakes
- 1/2 Lemon Juice
- Flaky Salt to Garnish!
Cheesy Mashed Potatoes
- 850g Raw White Potatoes (peeled and chopped into chunks)
- 150ml Light Evaporated Milk (Brand: Carnations)
- 80-100g Shredded Mozzarella Cheese (Brand: Emporium)
- 1 Tsp Garlic Powder
- 1 Tsp Salt
- 1 Tsp Black Pepper
Steak and potato
meal-prep
HONEY CHICKEN & RICE
Rice & Peas:
1/2 cup Brown Rice (washed, uncooked)
1/2 cup Frozen Peas
1 cup Water
Season with a pinch of Salt
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Chicken:
2 Chicken Breast (I go with approx. 4-5 ounces each or 250g total)
Season with Pepper, Paprika
1-2 tsp Olive Oil OR use a spray to control oil intake (to cook)
1 tbsp Honey
1 tbsp Low Sodium Soy Sauce
1 tbsp Minced Garlic (approx. 3-4 cloves)
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Serving Size: 2
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Calories/Macros (PER SERVING):
Approx 405 calories
50g Carbs
35.5g Protein
7g Fat
Bacon, Cheese & Pepper Frittata
Per slice (8):
146 Cals
15g Protein
2g Carbs
8g Fat
Entire frittata:
1168 Calories
122g Protein
16g Carbs
63g Fat
Ingredients:
8 large eggs
*100g egg whites* (forgot to show in video)
200g blended cottage cheese
4 slices of normal bacon
4 slices turkey bacon (or ham)
1/2 tsp salt, adjust to taste
Pepper, garlic + any seasonings you like
4 laughing cow cheese wedges
2 bell peppers
1 onion
Add eggs, egg whites, blended cottage cheese, turkey bacon, chopped bell peppers and an onion to a bowl and mix. Add to an oven safe pan or baking dish, add laughing cow cheese wedges (broken to small pieces). Add to oven at 400 for 20-25 mins or until firm. Add 4 slices of normal bacon in a separate baking sheet at the same time, remove at the ten minute mark to flip/drain grease, then add back to oven to finish crisping up
Remove both items from oven, let sit for 5-10 mins, chop bacon, sprinkle over the top, slice and enjoy!
Frittata
High Protein Mongolian Beef Noodles! All for 471 Calories🥩🍜🔥
One of the tastiest combos, the beef is so tender and goes perfectly with the noodles. Packed with flavor and lots of protein making this perfect for weight loss and meal prep for the week ahead!🤌🏽
Macros per serving (4 total)
471 Calories | 48g Protein | 48g Carbs | 9g Fat
Ingredients (4 servings)
- 700-800g Lean Beef Steak cut into thin strips (i use Topside beef, get it straight from a butchers)
- 20-30ml Light Soy Sauce
- 2 tsp Garlic Powder
- 2 tsp Black Pepper
- 1/2 tsp Baking Soda (use this to make the beef extra tender!)
- 2-3 tsp Olive Oil
- 20g Cornflour/Cornstarch (used to make it crispy but is optional)
- 220g Uncooked Egg Noodles (Brand: Asia’s Specialty from Aldi - you can use any noodles you like, these in particular have a good amount of protein)
- Green Onion/Scallion (the white and green parts used seperately)
- 4-5 Garlic Cloves Chopped
- 1/2 Red Onion Sliced
For the Sauce
- 40ml Dark & Light Soy Sauce (20ml each)
- 50g Oyster Sauce (Brand: M&S)
- 1/2 cup Water
- 5-10g Cornflour/Cornstarch Mixed with 15ml water
- Garnish with Chilli Flakes & Sesame Seeds
mongolian beef noodles
Here’s a creamy, spicy, Greek style Chicken Salad. A low carb option that’s great for meal prepping, PACKED with flavor, protein, and done in 20 minutes.👇🏼
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Chicken:
• 2-3 chicken breast (approx 300g total)
• 1 tsp olive oil
• season with salt, pepper, paprika, garlic powder and oregano
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Dressing:
• 3/4 cup fat free greek yogurt
• 1-2 tbsp hot sauce
• 1 tbsp minced garlic
• squeeze of lemon (I used half a lemon, and add zest from lemon peel if possible)
• salt and pepper (to taste)
• 1/2 tsp dill
• water (to thin out dressing, about 2 tbsp or to your liking)
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Salad:
• 2 hearts romaine lettuce, chopped (approx. 250g of lettuce)
• 1 cup chopped tomatoes (I used cherry tomatoes)
• 1 cup chopped cucumbers
• 1 red onion, slices
• 1/4 cup black olives (optional)
• 2 tbsp feta cheese (optional)
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Notes:
• I like to also add some crushed chili flakes for an extra spice kick
• If you plan to meal prep, keep the sauce and salad separate and mix when ready to serve.
• This recipe is great to double and make in batches for the week. Eat it straight out of your tupperware and no need for any kind of reheating. Easy as it gets!
• You can add/remove your veggies of choice! For example, you can switch out lettuce for spinach.
to make this a higher carb / calorie option, simply add some pasta to make this a chicken pasta salad!
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Serving Size: 2
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Calories/Macros (Per Serving):
• Approx. 347 Calories
• 46g Protein
• 17g Carbs
• 11g Fat
chicken salad
Easy, Healthier Chicken Chow Mein! All in one pan, high in protein, lower in calories and SO easy to make. Also, maybe I’m a little biased but it’s better than any restaurant! 😅👇🏼
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Ingredients:
• 150g noodles or pasta (100g uncooked, approx 1/4 pack)
• 1 tsp olive oil (or sesame oil)
• 300g chicken breast, sliced
• Season with 1/2 tsp salt, 1/2 tsp pepper, 1 tsp paprika
• Squeeze of half a lemon
• 3 cups chopped cabbage
• 1 cup shredded carrots
• 1 cup chopped onions (any kind, I used green)
• 1/2 cup chopped celery
• 1/4 cup low sodium soy sauce
• 1 tbsp minced garlic
• 1 tbsp minced ginger
• 1 tbsp honey (or brown sugar)
• optional topping: red pepper flakes
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Notes:
• For noodles, if you can find yakisoba or soba noodles, they are a great option! Otherwise, any kind works! It’s all about having it in moderation.
• Edamame, red peppers, green beans, broccoli are a few of the many veggies you could also use as a substitute or add-on!
• If you want to lower the calories and increase the volume even further you can add more cabbage and less noodles! You can also replace the honey/brown sugar with any low calorie sweetener!
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Serving Size:
• 2 people
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Calories/Macros (Per Serving):
• 40g protein
• 58g carbs
• 6g fat
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Numbers may vary depending on the brands and ingredients you use.
Chicken Mein
Chicken Taquitos
Easy, Healthier Buffalo Chicken Taquitos. My version is packed with protein, lower in calories, and SO delicious!!
Ingredients:
• 300g shredded chicken breast
• 1/2 cup any hot sauce (I used franks red hot buffalo)
• 1/4 cup light cream cheese (I use 95% fat free)
• 1/2 cup chopped green onions
• 1/2 cup light mozzarella cheese
• Sprinkle of seasoning (I used dan-o’s for some garlic and herb flavour)
• 8 small corn tortillas
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Spray or brush with a small amount of oil and bake at 400F for 15 minutes until crispy. Serve with hot sauce, sour cream green onions!
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Per Taquito:
123 calories, 12.5g protein, 11g carbs, 3g fat
Creamy Cajun Chicken Pasta. So delicious, easy to make, lower in calories and PACKED with protein! Make this delicious meal in under 25 minutes!👇🏼
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Ingredients:
• 170g pasta
• water (to boil)
• salt
• optional: save 1/3 cup pasta water when cooking
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Chicken:
• 400g chicken breast, chopped
• 2 tsp olive oil
• Squeeze of lime
• 2 tsp cajun seasoning
• 1/2 tsp salt and pepper
• 1 tbsp minced garlic
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Creamy Cajun Sauce:
• 1 small onion, sliced
• 1 small red pepper, sliced
• 1 cup any milk (I use 1% skim)
• 2 tbsp light cream cheese (I use 95% light)
• 2 tbsp tomato paste
• 1/2 cup light mozzarella cheese
• 1 tbsp cajun seasoning
• optional: the 1/3 cup pasta water (if you saved it)
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Serve with chopped chili flakes and chopped cilantro for optional toppings
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Approx. 3 servings
Cajun Chicken Pasta
Easy, Healthy Jerk Chicken Fried Rice meal prep! It’s high protein, low calorie, and packed with flavour. Make it in 20 minutes!👇🏼
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Jerk Chicken:
• 600g chicken thighs, cubed (or chicken breast)
• 2 tsp olive oil
• 2-3 tbsp jerk seasoning (I used grace: mild)
• 1 tsp paprika
• 1/2 tsp salt and pepper
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Fried Rice:
• 1 red onion, chopped
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 cup diced pineapple (optional for a sweet kick)
• 3 tbsp light soy sauce
• 560g of cooked rice
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Notes:
• Feel free to add/substitute your choice of veggies for the fried rice such as carrots, green onions, peas and more.
• If you feel the jerk flavour is too light for your liking, you can add more of the jerk seasoning at the end and mix it up.
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Servings:
• 4 meals
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Calories/Macros (Per Serving):
Approx. 423 calories
49g carbs
35g protein
9g fat
jerk chicken fried rice
Easy, Healthy Chicken Fajita Rice in 20 minutes! Packed with protein, great to meal prep, and SO quick to make.👇🏼
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• 300g chicken breast (sliced into pieces)
• 1 medium red bell pepper, sliced
• 1 medium green bell pepper, sliced
• 1 small red onion, sliced
• Squeeze of 1 lime
• 1 tsp salt, pepper, paprika, chili powder and garlic powder
• 1 tsp olive oil
• 1 & 1/2 cup cooked rice (approx. 0.5 uncooked)
• 1/3 cup fat free greek yogurt OR fat free sour cream (add more or less for how creamy you want it)
• 1 tbsp any hot sauce
• 1/3 cup light mozzarella cheese
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Notes:
• This is the perfect recipe to make in a large batch and meal prep for the week. If you do this, save the sauce and add it in once you are serving.
• when adding in the sour cream/greek yogurt, turn off the heat and mix it in.
• Instead of rice, you can easily serve this with potatoes or on a wrap. The options are endless!
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Servings:
• approx. 2
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Calories/Macros (per serving):
• Approx. 448 calories
• 46.5g protein
• 47g carbs
• 9g fat
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Numbers may slightly vary depending on the brands and ingredients you use!
chicken fajita rice
My creamy, delicious Jelly Donut flavour! 418 calories each, and PACKED with 46g protein.👇🏼
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Oats:
• 2 cups rolled oats (or instant/quick oats)
• 1 cup any milk (I used 1% skim. You can also use oat, almond, soy, cashew, or any dairy free milk)
• 3 cups fat free greek yogurt, plain
• 1-2 tbsp honey (or any sweetener of your choice)
• tsp vanilla extract
• 4 scoops protein powder (I used “vanilla whey” from myprotein)
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Raspberry Jam:
• 2 cups frozen raspberries
• 1 tsp honey (or sweetener)
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Extra Toppings (OPTIONAL):
• Cinnamon
• Other options may include any kind of granola, nuts, seeds, fruits, and coconut flakes. NOTE this will add extra calories
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Notes:
• You can also use frozen blueberries instead of raspberries.
• If you don’t have a mason jar, you can also use any bowl, mug or deep container.
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Serving Size: 4
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CALORIES/MACROS (Per Jar):
Approx. 418 Calories
46g Protein
53g Carbs
7.5g Fat
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The nutritional numbers may slightly vary depending on the ingredients and brands you use.
jelly donut overnight oats
Spicy Honey Garlic Chicken Tenders! These are not only packed with protein and healthier, but SO delicious and easy to make.👇🏼
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Chicken Tenders:
• 2 large chicken breast, sliced into strips
• 2 tsp flour
• 1 tsp salt
• 1 tsp pepper
• 1 tsp garlic powder
• 1 egg
• 1 & 1/2 cup crushed corn flakes (or panko bread crumbs)
• spray/brush of oil (to crisp tenders in oven)
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Spicy Honey Garlic Sauce:
• 3 tbsp light soy sauce
• 3 tbsp honey
• 2 tbsp any hot sauce (I use sriracha)
• 1 tbsp minced garlic
• 1/4 cup water
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Baking Times:
• Conventional Oven 400F for 10 mins each side
• Airfry 350F for 8 mins on each side
Notes:
• You can use hot sauce or even light mayo as a substitute for the egg wash.
• If you don’t spray or brush with olive oil, the tenders won’t come out as crispy but will still be delicious!
• be patient with the sauce, allow it to thicken when simmering on low heat.
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Serving Size:
• Approx 12-14 tenders
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Calories/Macros (per tender of 12):
• Approx. 72 calories
• 7g protein
• 8.5g carbs
• 1g fat
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Numbers may slightly vary depending on the brands and ingredients you use!
honey-garlic chicken tenders
High Protein Chinese Black Pepper Beef w Garlic Fried Rice🥩🍚🧄 Only 545 Calories!
If you love Chinese Food but you want to lose weight, this high protein and low calorie Black Pepper Beef will satisfy your takeout cravings🤌🏽🔥
Macros Per Serving (4 Servings Total)
545 Calories | 52g Protein | 56g Carbs | 12g Fat
Ingredients (For 4 Servings)
Beef Marinade
- 800g thinly sliced Beef (I get Lean Topside Beef from @saffron_alley )
- 20ml Dark Soy Sauce
- 20ml Light Soy Sauce
- 2 Tsp Black Pepper
- 2 Tsp Garlic Powder
- 1 Tsp Baking Soda (Makes the beef so tender!)
- 25g Cornflour/Cornstarch
- 3 Tsp Olive Oil
- 20g Light Butter (For Cooking)
Mix till well coated and combined. This process is called velveting and tenderizes the beef
Black Pepper Sauce
- 200ml Beef Broth (You can use any of your choice)
- 20ml Dark Soy Sauce
- 30ml Light Soy Sauce
- 25g Hoisin Sauce (Brand: Blue Dragon)
- 20ml Soy ice Vinegar
- 1 Tsp Black Pepper
- 10g Cornflour/Cornstarch
Mix till completely smooth and combined
- 150g Sliced White Onion
- 200g Sliced Bell Peppers
Garlic Fried Rice
- 20g Light Butter
- 50g Chopped Garlic
- 540g Cooked Leftover Rice (Basmati or Jasmine)
- 20ml Light Soy Sauce
- 1 Tsp Red Pepper Flakes to garnish
black pepper beef w/fried rice
Easy, Healthy Chicken Kofta Kebabs that are SO juicy and delicious. They’re low calorie, packed with protein and quick to make!👇🏼
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Kebabs:
• 500g ground chicken (or mince chicken breast/thigh using a food processor)
• 1 onion, finely chopped
• 1 red pepper, finely chopped
• 1/4 cup cilantro, chopped
• 2 tsp minced garlic
• 2 tsp minced ginger
• 1 tsp salt, pepper, paprika, cumin and chili flakes
• optional: 1/2 tsp sumac
• cook with 1 tsp olive oil, add 1 cup cherry tomatoes
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Onions:
• 1 red onion, thin slices
• Squeeze of half lemon
• 1/4 tsp salt
• optional: 1/4 tsp sumac
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Garlic Yogurt:
• 1/2 cup greek yogurt
• squeeze of half a lemon
• 1 tsp minced garlic
• salt and pepper (to taste)
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Serve with 1 & 1/2 cup cooked rice (approx. 0.5 cups uncooked)
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Serving Size: 2 meals
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Approx. Calories/Macros (per meal):
• 418 calories
• 48.5g carbs
• 41g protein
• 5.5g fat
chicken kebabs
High Protein Cheese Burger Potato Bowls! Only 493 Calories🍔🍟🧀
Tastes just like you’re eating a burger! One of the tastiest and easiest meal preps, high in protein and volume with low carbs and calories💪🏽🔥
Macros Per Serving (4 Servings Total)
493 Calories | 50g Protein | 37g Carbs | 15g Fat
Ingredients (To Make 4 Servings)
- 800g Raw Sweet Potatoes cut into small cubes
- 1 Tsp Salt
- 1 Tsp Black Pepper
- 1 Tsp Garlic Powder
- 1 Tsp Onion Powder
- 1 Tsp Smoked Paprika
- 2 Tsp Olive Oil
- 800g 5% Fat Ground Beef (I get mine from @saffron_alley )
- Season with Salt & Pepper on both sides
- 30g Light Butter (for cooking + extra once cooked)
- 80g Light Cheddar Cheese (use any cheese)
Special Sauce
- 100g Light Mayonnaise
- 80g Reduced Sugar Ketchup
- 20-30g Yellow Mustard
- 1 Tsp Onion Powder
- 1/2 Tsp Black Pepper
- 1/2 Tsp Smoked Paprika
- 15-20ml Pickle Juice
Pickle Salad
- 1 Whole Iceberg Lettuce thinly sliced
- 2 Medium Red Onion chopped
- 2 Large Tomatoes chopped
- 4-5 Medium Pickles chopped
cheeseburger potato bowls
chicken fajita rice
My Easy, Healthy Chicken Fajita Rice! It’s packed with protein, lower in calories and FULL of flavour. Make it in 20 minutes!👇🏼
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• 300g chicken breast (thin slices)
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 red onion, sliced
• Squeeze of 1 lime
• 1 tsp salt, pepper, paprika, chili powder, garlic powder
• 1 tsp olive oil
• 1 & 1/2 cup cooked rice (approx. 0.5 uncooked)
• 1/3 cup fat free greek yogurt OR fat free sour cream (add 1/2 cup if you want it creamier)
• 1-2 tbsp any hot sauce
• 1/3 cup light mozzarella cheese
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Approx. 448 calories, 46.5g protein, 47g carbs, 9g fat PER serving (of 2)