Easy, healthy Creamy Garlic Parmesan Chicken Wraps that are delicious, perfect to meal prep, packed with protein, and done in 20 minutes.👇🏼
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Chicken:
2 Chicken Breast (Approx. 5oz. or 140-145g each)
Salt, Pepper, Paprika, Garlic Powder and Onion Powder
1/2 tsp Olive Oil
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Sauce:
2 tbsp Light Mayo/Miracle Whip
1/4 cup Fat Free Greek Yogurt
1 tbsp Minced Garlic
2 tbsp Light Parmesan Cheese
1 tbsp Parsley
Squeeze of Lemon
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Wrap:
2 Large Tortillas (I go ezekiel)
Chopped Lettuce, Tomatoes and Onions (or any toppings of choice)
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Notes: Toasting is completely optional. You can also make the garlic parmesan sauce in batches and use it for any meal you like!
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Yields: 2 Large Wraps
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Calories/Macros (PER WRAP):
Approx. 402 Calories
31g Carbs
45.5g Protein
10.5g Fat
Parmesan chicken wraps
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
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
packed chicken sandwiches
Easy, Healthier Chicken Sandwich that is fully loaded, packed with protein and done in under 20 minutes. 👇🏼
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Ingredients:
2 Chicken Breast (approx. 145g each)
1 tsp Olive Oil (or spray to further control calorie intake)
Season with Salt, Pepper, Garlic Powder, Paprika, and Chilli Powder
1/2 cup Canned Crushed Tomatoes (I go low salt or salt free)
1 small Onion, chopped
1 tsp Minced Garlic
1 cup Spinach, chopped
2 Hamburger Buns (approx. 56g each, whole grain)
2 tbsp Low Fat Cheese (I use light grated parmesan)
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Yields: 2 Sandwiches
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Calories/Macros PER SANDWICH:
Approx. 366 Calories
35g Carbs
7.5g Fat
43.5g Protein
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
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, Healthy Honey Garlic Chicken Pitas. Low calorie, super filling, packed with protein, and done in under 20 minutes.👇🏼
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Chicken:
2 Chicken Breast (approx. 145g each)
1/2 tsp Olive Oil OR spray
Season with a pinch of Salt and a generous amount of Pepper and Paprika
Squeeze of Lemon
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Honey Garlic Sauce:
1 tsp Butter
1 tbsp Minced Garlic
1 tbsp Honey
1 tbsp Light Soy Sauce (or 2 tsp regular soy sauce. You may also use coconut aminos)
Squeeze of Lemon
1 tsp Vinegar
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Pita:
1 Whole Wheat Pita (cut in half, approx. 67g total) OR use any low calorie option of your choice
Chopped Lettuce, Onions, Tomatoes and Cucumbers (or any veggies of choice)
OPTIONAL: Drizzle of Yogurt or Greek Yogurt
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Yields: 2 Pitas
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Calories/Macros PER PITA:
Approx. 332 Calories
32.5g Carbs
39.5g Protein
6g Fat
Chicken pita
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
Chicken BLT Pasta Salad. So easy to make, packed with protein, lower in calories and DELICIOUS!! Done in 25 minutes.👇🏼
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Ingredients:
• 2-3 chicken breast (400g total)
• 1 tsp olive oil
• 1/2 tsp salt and pepper
• 1 tsp paprika, garlic powder and onion powder
• squeeze of half a lemon
• 3 strips turkey bacon
• 1/4 cup fat free greek yogurt, plain
• 1/4 cup light mayo / miracle whip
• 2 tbsp mustard (or dijon)
• 1 tsp honey (add more sweetener to your liking)
• 1/4 cup water (add more/less for desired consistency)
• chopped lettuce (3 full romaine hearts)
• 350g cooked pasta (any shape, I used rotini)
• 1 cup cherry tomatoes, cut in halves
• 1/2 cup red onions, sliced
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Notes:
• I used two forks to shred my chicken, but this is optional. You can simply chop them into small pieces too, along with the turkey bacon!
• if you’d like to add a kick to this pasta salad, add 1 tbsp hot sauce into the dressing
• finish off your pasta salad with a crack of pepper and squeeze lemon for an extra boost in flavour. You can add any extra veggies or toppings of your liking.
• this is one of the easiest recipes to meal prep and eat for the entire week, as you don’t need to reheat, just eat!
• if you’d like to make this LOWER in carbs and calories per serving, simply use less pasta and more lettuce for higher volume!
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Serving Size:
• approx. 3 servings
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Calories/Macros (Per Serving):
• approx. 439 calories
• 44g protein
• 49g carbs
• 9g fat
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Numbers may slightly vary depending on the ingredients and brands you use.
Chicken pasta salad
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, Healthy Spicy Ranch Chicken Wraps right at home! Low calorie, PACKED with protein, and great to meal prep. Make them in under 20 minutes!👇🏼
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Chicken:
• 2 chicken breasts (sliced into 4 thin cutlets)
• 1 tsp olive oil
• squeeze of half a lemon
• 1/2 tsp salt, pepper, paprika and garlic powder
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Spicy Ranch Sauce:
• 1/2 cup fat free greek yogurt, plain
• 1 tbsp any hot sauce (I use sriracha)
• squeeze of half a lemon
• 1 tsp garlic powder and onion powder
• 1/2 tsp dill
• 1/4 tsp salt
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Wrap:
• 2 large tortillas
• lettuce
• tomatoes
• onions
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This recipe makes 2 wraps. Each wrap is approx. 427 calories, 42g protein, 40g carbs, 8.5g fat
Chicken Wrap
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
tuna salad sandwich
Here’s how to make the best Tuna Sandwich. Healthy, packed with protein and so delicious!👇🏼
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• 2 cans flaked light tuna (drained)
• Squeeze of lemon
• 1/3 cup chopped red onions
• 1/3 cup chopped celery
• 1/3 cup chopped green onions
• 2 tbsp chopped pickled jalapenos (or chopped pickles)
• Splash of juice from jalapeño/pickle jar
• 2 tbsp light mayo
• 1 tsp dijon mustard
• 1/2 tsp salt and pepper (add more to your liking)
• 1/2 tsp chili flakes
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Serve it with lettuce and tomatoes on your favourite toast! I use sourdough bread. This also goes well on a salad or pasta salad!
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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)
tuna melt
The best Tuna Melt you will ever make with a spicy kimchi twist. It’s also lower in calories, packed with protein and easy to do!👇🏼
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Ingredients:
1 can flaked light tuna (water drained)
2 sticks of celery, chopped
1/2 red onion, chopped
1/3 cup spring onion, chopped
1/4 cup pickles, chopped
2 tbsp kimchi, chopped
2 tbsp light mayo / miracle whip
1 tbsp gochujang (or use hot sauce)
Salt and pepper (to taste)
1-2 slices of any light cheese
2 slices of any bread
1 tsp light butter (on each side to toast)
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Air fry 375F for 5 mins each side, or Bake at 400F for 5 mins each side or until golden brown! You can also toast on a pan.
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So easy, healthy delicious, low calorie, and PACKED with protein.👇🏼
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Ingredients:
2 hearts romaine lettuce, chopped
300g shredded chicken
1 cup cherry tomatoes, halved
1/2 cup chopped pickles (with 1/4 cup pickle juice)
1/3 cup shredded carrots
1/4 cup light mozzarella cheese
1/2 tsp salt and pepper (to taste)
1/4 cup hot sauce (I use a cayenne flavour)
1/3 cup ranch yogurt (I made with yogurt, salt, onion powder, garlic powder, and dill)
hot chicken salad
Here’s how to make a McChicken Sandwich at home that’s healthier, lower in calories and higher in protein! Great to meal prep and very easy to make.👇🏼
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Chicken Patty:
• 2 chicken breast
• 1/2 tsp salt, garlic powder and onion powder
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Breadcrumbs:
• 1/2 cup corn flakes (or any similar cereal)
• 1 tbsp parmesan cheese
• 1/2 tsp salt, pepper, paprika, garlic powder and onion powder
• 1/4 tsp oil (to brush or spray patty)
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Sauce:
• 2 tbsp light mayo / miracle whip
• 1 tsp mustard
• 1/4 tsp onion powder
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Sandwich:
• 2 burger buns
• lettuce
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Bake time: 450°F for 10-12 mins or 400°F for 8 mins in Air fryer.
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Calories/Macros (per McChicken of 2):
Approx. 336 calories
37g protein
31.5g carbs
6g fat