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 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
Parmesan Salman w/rice & asperegus
THE SALMON HERE CAN BE SUBBED OUT WITH CHICKEN!!
Easy, Healthy Garlic Parmesan Salmon with Rice and Asparagus. Let’s change the way you make Salmon and Rice.👇🏼
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Rice:
1/2 cup Brown Rice (washed, uncooked)
1 cup Water
Season with Salt
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Salmon and Asparagus:
2 Salmon Fillet (I go with approx. 115g each)
14 medium Asparagus Spears (each cut in half)
1/4 cup Grated Parmesan
1/4 cup Chopped Parsley
1/2 tsp Olive Oil
1 tbsp Low Sodium Soy Sauce
Squeeze of Lemon OR lemon juice
Season with Salt and Pepper
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Serving Size: 2
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Calories/Macros (PER SERVING):
Approx. 396
41g Carbs
33g Protein
12g Fat
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
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
Chicken Fajita Burritos! So easy, healthy, low in calories and tons of protein. Here’s how to make it in under 20 minutes!👇🏼
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Ingredients:
• 2 chicken breast (300g total)
• squeeze of one small lime
• 1 tsp olive oil
• 1/2 tsp salt, pepper, paprika, chili powder and cumin
• 1 tsp minced garlic (or garlic powder)
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Fajita Mix:
• 1/4 tsp olive oil
• 1 small red onion, chopped
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/4 tsp salt
• 1/2 cup fat free sour cream
• 1 tbsp hot sauce (I use sriracha)
• 1/4 cup low fat cheese (I use mozzarella)
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Burrito:
• 2 large tortillas (approx. 60g)
• shredded lettuce
• sliced tomatoes
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Notes:
• for an extra flavour kick, you can zest your lime peel and add it to to your chicken before cooking
• before adding in the sour cream, hot sauce and cheese, turn the heat off and stir. This will prevent any burning
• this recipe can be meal prepped for the entire week
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Yields:
2 burritos
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Calories/Macros (Per Burrito):
• approx. 428 calories
• 44g protein
• 37g carbs
• 10.5g fat
chicken fajita burritos
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
Easy, Healthier Butter Chicken Dumplings. Best of both worlds! These are SO easy to make, delicious, and packed with protein.👇🏼
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Dumpling Ingredients:
• 500g lean ground chicken (the leaner it is, the lower in calories)
• 1 tbsp minced ginger
• 1 tbsp minced garlic
• 1 whole egg
• 1 tsp garam masala, salt, pepper, cumin, chili powder and turmeric
• 20 dumpling wrappers (any of choice)
• 1 tsp oil (when cooking and steaming dumplings)
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Butter Chicken Sauce:
• 1 tsp butter
• 1/2 onion, chopped
• 1 tbsp minced ginger
• 1 tbsp minced garlic
• 1 tsp garam masala, salt, pepper, cumin, chili powder and turmeric
• 1 can (14oz) chopped/crushed tomatoes (no salt added)
• 1/3 cup water
• 1/3 cup fat free greek yogurt, plain
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Notes:
• Garnish with cilantro and/or green onions
• Use a bowl of water to dab your finger in and add to the edges of the dumpling so they can close properly!
• Allow your butter chicken sauce to cool a bit before blending. The greek yogurt will help so mix that in well!
• Feel free to use any dumpling wrapping technique, it does not need to look pretty!
• For less calories, you can simply steam the dumplings with water and use no oil
• All the butter chicken sauce will most likely not be used, so you can store the rest in the fridge for later! Will last for as long as the yogurt is good for.
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Yields: approx. 20 dumplings (more or less based on how much filling you add)
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Calories/Macros (per dumpling):
Approx. 57 calories
5.5g protein
5g carbs
2g fat
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Numbers may slightly vary depending on the brands and ingredients you use
chicken dumplings
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
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
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)
turkish pasta
Easy, Healthy Turkish Pasta! It’s high protein, lower in calories, and SO delicious. Dare I say it’s better than any pasta I’ve ever had? Worth the hype! 🔥👇🏼
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Pasta:
• boiling water
• salt
• 100g pasta (any shape)
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Garlic Yogurt:
• 1 cup fat free greek yogurt, plain
• 1 tsp minced garlic
• salt and pepper (to taste)
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Beef:
• 1 tsp olive oil
• 1 chopped onion
• 500g lean ground beef (leaner it is, the lower the calories)
• 1 tsp salt, pepper, paprika, cumin, garlic powder, onion powder
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Serve with cherry tomatoes and parsley. Also, use some leftover beef oil from the pan to garnish meal.
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Optional: if you have the extra calories, melt 2 tsp light butter with paprika as another topping.
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Servings: 2
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Approx. 411 calories, 45g carbs, 42g protein, 7.5g fat