Cals - 481 FOR TWO TACOS
Carbs - 32g
Protein - 21g
Fat- 30g
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Ingredients: Recipe makes 10 tacos
2 tbsp of @myproteinuk coconut oil.
4 Heck sausages - deskinned.
1 onion - diced.
1 pepper - diced.
Tsp of cumin.
Tsp of paprika.
Tsp of garlic granules.
A pinch of chilli powder.
4 eggs - beaten and seasoned.
2 spring onions - finely chopped.
1 medium avocado - sliced.
30g of cheddar cheese - grated.
50g of pre-made salsa.
To serve: hot sauce, coriander.
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Method:
Heat coconut oil in a pan on a medium heat and add your sausages. As they fry, break up with a wooden spoon or spatula.
Once cooked, add your onion and pepper and continue frying until the veg has softened.
Add your cumin, paprika, garlic and chilli powder and season well.
Continue to cook for 5 mins until the sausage meat and veg has soaked up the spices, then remove from heat.
Heat another tbsp of coconut oil in a non-stick pan and add your eggs. Cook for a couple of mins, stirring constantly, then add your spring onions, give it a stir and remove from heat.
Time to make your tacos! I go sausage meat first, then egg, then avocado, then cheese, followed by salsa, got sauce and coriander.
breakfast tacos
breakfast quesidilla
REAKFAST QUESADILLA! 🍳🧀 Here the video to follow up with the last post. Super simple way to step up your breakfast game , letsss gooo!
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Breakfast and lunch just had a baby it’s called Lrunchfast or brunch if you’re lame
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
Easy, Healthier Cinnamon Roll French Toast in 15 minutes. It’s fluffy, delicious, lower in calories and PACKED with protein!
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1. Add the following Ingredients to a bowl and mix well:
• 1 egg
• 1/3 cup any milk (I used 1% for low calorie)
• 1/2 scoop vanilla protein powder ( @myproteinus code: RAZI)
• 1 tbsp any sweetener (I use stevia or splenda brown sugar)
• optional: 1/4 tsp vanilla extract and cinnamon
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2. Soak 2-3 slices of your bread of choice into the mixture. 2 slices work just fine if you want to keep the carbs lower. Then cook each piece of bread with 1 tsp of butter for about 1-2 minutes on each side until they’re crispy
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3. Combine the following ingredients for your filling:
• 1/3 cup fat free greek yogurt, plain
• 1/2 scoop vanilla protein powder
• optional: splash of milk if you want a thinner consistency
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4. Layer each piece of toast with the filling and cinnamon.
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Calories/Macros (with 2 toast):
387 calories, 38g carbs, 40g protein, 10g fat
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Calories/Macros (with 3 toast):
447 calories, 51g carbs, 42g protein, 11g fat
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Numbers may slightly vary depending on the brands and ingredients you use!
french toast
Here’s how to make the best Breakfast Sandwiches that are low calorie, high protein, and easy to meal prep for the week! Make it in 25 minutes!👇🏼
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Egg Patties:
• 2 cups of egg whites (or 8 whole eggs, but it will be more calories)
• 1/4 cup chopped spinach
• 1/4 cup chopped red onions
• 1/4 cup chopped tomatoes (I used sundried tomatoes)
• 1/2 tsp salt and pepper
• 1/3 cup shredded cheese (I used light cheddar)
• optional: chili flakes for a spicy kick
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Sandwiches:
• 4 english muffins (toasted)
• 1 tbsp light cream cheese (per sandwich)
• 1 tsp hot sauce (per sandwich)
• optional: 1 strip turkey bacon (per sandwich)
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Baking Time: 350°F for 15 minutes
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Approx. 288 calories, 29g protein, 28g carbs, 6.5g fat PER sandwich
breakfast sandwich
Apple Pie Overnight Oats meal prep in 10 minutes! Packed with protein, low in calories, and the BEST healthier dessert for your sweet tooth!👇🏼
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Oats:
• 1/3 cup rolled oats
• 1/4 cup any milk (I use 1% skim for lowest calories)
• 1/2 cup fat free greek yogurt, plain
• 1 tbsp sweetener (I use low calorie maple syrup. If you use a powder sweetener, add a bit more milk)
• 1 scoop vanilla protein powder (I use @myproteinus whey)
• 1/2 tsp cinnamon
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Apple Pie filling:
• 2 apples, chopped
• 1/2 cup water
• 1/4 cup sweetener (I use low calorie maple syrup)
• 1 tbsp cinnamon
• 1 tbsp lemon juice (or squeeze of one fresh lemon)
• Optional: 1 tsp corn starch if you’d like to speed up the thickening process
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NOTES:
• you do NOT have to store them in a jar, I just find this way the most convenient. You can also store in any container or mug.
• you can make up to 5 for the entire week, but I personally think 4 is a sweet spot for flavour!
• allow your apple pie mix to slightly cool before covering with a lid and storing in the fridge.
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Yields: 4 servings
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Calories/Macros (per serving):
Approx. 327 calories
42g carbs
37g protein
2g fat
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Numbers may slightly vary depending on the brands and ingredients you use.
Apple Pie overnight oats
Healthier Protein Banana Bread that is soft, fluffy and delicious. Tracked the calories and macros using @appediet_official #appedietpartner #appediet #appdietapp #caloriecounter👇🏼
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Recipe:
• 3 bananas
• 2 eggs
• 1/4 cup milk (I used 1% skim)
• 1/4 cup low calorie maple syrup (or any liquid sweetener)
• 1 tsp vanilla extract
• 1 tbsp coconut (or olive oil)
• 1 heaping cup blended rolled oats (use a bit more if your batter is too runny)
• 2 scoops any vanilla protein powder
• 1 tsp cinnamon
• 1 tsp baking powder
• 1/2 tsp salt
• 1/3 cup dark chocolate chips
• optional: 1/4 cup stevia, or any powdered sweetener if you like it sweet!
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Approx. 10 servings
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Calories/Macros Per Serving:
• Approx. 143 Calories
• 9g protein
• 19g carbs
• 6g fat
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Numbers may slightly vary depending on the brands and ingredients you use
banana bread
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
The BEST way to eat pancakes! Healthier, high in protein, great to meal prep, and done in 15 minutes!👇🏼
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Ingredients:
• 1 whole egg
• 1/3 cup any milk (I used 0% skim for lower calorie)
• 1/2 cup any flour (you can also use rolled oats)
• 1 scoop vanilla protein powder (use my @myproteinus code RAZI to save on everything)
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 1-2 tbsp any sweetener (depending on how sweet you want your pancakes, I used stevia)
• Dash of salt (approx 1/8 tsp)
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Filling:
• 1/2 cup fat free greek yogurt (evenly distributed in each taco)
• handful of blueberries/raspberries
• optional: melted dark chocolate (from hearing 1 tbsp chocolate chips and a tsp butter/oil)
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Yields:
• 5 pancake tacos
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Calories/Macros (Per Taco of 5):
• Approx. 120 calories
• 14g carbs
• 10g protein
• 3g fat
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Numbers may slightly vary depending on the brands and ingredients you use.
pancake tacos
Easy, Healthy Banana Bread Overnight Oats! Fast and easy meal prep, low in calories, PACKED with protein and so delicious!👇🏼
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Ingredients:
• 1/3 cup rolled oats (quick or instant)
• 1/2 cup fat free greek yogurt, plain
• 1/2 mashed banana (a ripe one for extra flavour)
• 1/2 tsp cinnamon
• 1/4 tsp vanilla extract
• 1 tbsp any sweetener (I used low calorie maple syrup)
• 1 scoop vanilla protein powder (I used myprotein whey)
• optional: 2 tbsp milk (as desired if you’d like a thinner consistency)
• toppings: I used a few thinly sliced banana, cinnamon, and granola
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Serving Size:
• 1 serving per jar
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Notes:
• you can meal prep up to 4 of these at a time for the work week! You can do 5, but you will notice a slight difference in texture.
• feel free to use your choice of toppings but be mindful of extra calories.
• extra spices/ingredients that pair well with this include 1/4 tsp ginger, nutmeg and shredded carrots.
• you can even add more milk when serving if your oats are too thick of a consistency for you!
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Calories/Macros (Per Jar, Without Toppings):
• Approx. 304 calories
• 36g Protein
• 37g Carbs
• 2g Fat
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Numbers may slightly vary depending on the brands and ingredients you use.
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