Honey Lemon Chicken 🍲

For the Chicken

- 700g Cubed Raw Chicken Breast
- 20ml Light & Dark Soy Sauce (Low Sodium)
- 1 tsp Paprika
- 1 tsp Garlic Powder
- 1 Lemon Juiced
- 2 tsp Olive Oil for cooking
- 10-15g Honey

For the Rice

- 480g Cooked Basmati Rice (120g per serve)
- 1 Red Onion finely sliced
- 1 Red Bell Pepper chopped
- 15ml Dark Soy Sauce
- 10g Honey
- 1/2 Lemon Juice
- Garnish Green Onion

Distribute into 4 equal servings & ENJOY!

Important Notes

- When adding the honey to the chicken make sure the heat is turned off. You don’t want the honey to burn.
- You can store the meal preps for up to 5 days and freeze for months. Reheat in a microwave or on a pan
- You can marinate the chicken for 30 mins or overnight for best flavour

Chicken shwarma 🌯

By @raziyyz Chicken:
2 Chicken Breast (approx. 140g each)
Season with Salt, Pepper, Garlic Powder, Paprika, Cumin, and a touch of Cinnamon
1 tsp Olive Oil OR use a spray to control oil intake (to cook)
-
Sauce:
1/2 cup Fat Free Greek Yogurt, plain
2 tsp Minced Garlic
Squeeze of Lemon (I used half a lemon)
Pinch of Salt
-
Wrap:
2 Pitas (approx. 40g each)
Chopped Tomatoes
Chopped Cucumbers
Sliced Onions
Chopped Lettuce (or spinach)
-
NOTES: When eating, use aluminum foil to wrap half your shawarma so the toppings don’t fall out. I also like to make 4-5 shawarma wraps at once, store them into the fridge and eat them over the week. If meal prepping, you can choose to leave it deconstructed in order to heat the chicken and not the veggies/sauce. Lastly, you’re welcome to use any toppings of choice. Some other great options I like are pickled onions, olives, and pickles.
-
Serving Size: 2 Shawarma Wraps
-
Calories/Macros (PER WRAP):
Approx. 337 Calories
43g Protein
30g Carbs
4g Fat

Carne Asada

By @cooklikeimbook

Makes: 10-12 Tacos

Each: 95 Calories | 9g Protein | 3.7g Fat | 4.8g Carbs

INGREDIENTS:  16oz (1lb) Flank Steak
1 Orange
1 Lime
1 Onion
Cilantro

Seasonings:
Paprika
Onion powder
Garlic powder
Chili powder
Cumin
2 tsp Worcester
3 Garlic Cloves
Oregano
Salt  Black Pepper

Carne Asada is made on a grill, but I just did it in the comfort of my home so, pan.

You should be able to find low calorie tortillas at your local grocery stores, if not Target and Walmart are safe bets

Cheesy Beef Breakfast Burritos

(can sub beef for whatever protein you'd prefer)

By @_aussiefitness

(Per Burrito - 6 Burritos Total)
457 Calories
26gC | 15gF | 44gP

Ingredients
- 360g Diced Potatoes (60g per burrito Brand: Carisma Potatoes)
- 1/2 Tbsp Olive Oil
- Smoked Paprika, Salt, Pepper, Garlic & Onion Powder, Parsley Flakes, Chilli Powder, Chives (optional & customisable - or your choice of seasonings)
- 600g Extra Lean Beef Mince (100g per burrito)
- 30ml Worcestershire Sauce
- 1/2 Diced Onion
- 6 Eggs (whisked)
- 30g Low Fat Cheese (per burrito - brand: Bega 50% less fat grated cheese)
- 20g Sriracha Mayonnaise (per burrito - optional)
- 6 Low Calorie Wraps / Tortillas (1 per burrito - Brand: Woolworths Soft White Wraps)

IMPORTANT NOTES
- Make sure to cook the eggs on LOW - MEDIUM heat stirring every 1 - 2 minutes gently. This is the method to cooking the fluffiest & best eggs!
- When reheating: Thaw in the fridge overnight & either microwave for 1 - 2 minutes on each side / bake in the oven at 200 degrees Celsius for 8 - 12 minutes / air fry at 190 degrees Celsius for 6 - 8 minutes (times may vary slightly depending on the oven / air fryer, add more time if needed)

Air fry potatoes at 200 degrees Celsius for 16 - 20 minutes
OR
Bake in the oven at 220 degrees Celsius for 20 - 25 minutes

Times may vary slightly depending on the oven / air fryer, make sure to keep an eye on them & check when to see if they’re cooked in the middle.

Brands & certain ingredients can be substituted to your own liking if needed. Macros may vary if you chose to do so.

Chicken Alfredo lasagna

by _aussiefitness

(Per Serve - 4 Servings Total)

550 Calories
40gC | 12.5gF | 68gP

Ingredients
- 600g Diced Chicken Breast (raw weight)
- Italian Seasoning, Pepper, Salt & Garlic Powder
- 400g Low Fat Cottage Cheese (Brand: Woolworths Creamed Cottage Cheese)
- 100ml 95% Fat Free Evaporated Milk (Brand: Carnation - or you can use fat free / skim milk)
- 25g Freshly Grated Parmesan Cheese
- 1 Diced Onion
- 5g Plain Flour Mixed With Water
- 6 Lasagna Sheets (Brand: Vetta Smart Instant Lasagna Sheets - if you aren’t using instant lasagna sheets please boil them beforehand)
- 180g Low Fat Cheese (Brand: Bega 50% Less Fat Grated Cheese)
- Fresh Parsley (optional topping)

Steps

1. Add seasonings above to 600g of diced chicken breast & mix it together.
2. In a blender cup add low fat cottage cheese, the same seasonings, low fat milk or 95% fat free evaporated milk & freshly grated Parmesan cheese then blend until smooth.
3. Cook chicken on high heat for 4 min on each side then set aside.
4. Add diced onion & once it has colour lower the stove to low heat & add the sauce.
5. Add 5g of plain flour mixed with water & keep stirring on low - medium heat until it thickens.
6. Spread thin layer of sauce on a baking dish followed by 3 instant lasagna sheets, another layer of sauce, 1/2 chicken, 90g low fat cheese & repeat exact same steps once more. (if using regular lasagna sheets boil them beforehand)
7. Cover & bake At 180 degrees Celsius for 25 min then take the cover off & bake once more for 5 - 10 min or until the cheese is golden brown.

Evenly distribute into 4 equal servings & enjoy!

protein bagels

This recipe is by @cooklikeimbook

Each: 320 Calories l 18g Protein l 0g Fat l 55.5g Carbs

150g Flour
170g Greek Yogurt
1 tsp Baking Powder
Everything Bagel Seasoning
Egg Wash

Oven @ 350 for 25-28 minutes

Protein Lasagna

(Per Serve - 4 Servings Total)
550 Calories
40gC | 12.5gF | 68gP

Ingredients

- 600g Diced Chicken Breast (raw weight)
- Italian Seasoning, Pepper, Salt & Garlic Powder
- 400g Low Fat Cottage Cheese (Brand: Woolworths Creamed Cottage Cheese)
- 100ml 95% Fat Free Evaporated Milk (Brand: Carnation - or you can use fat free / skim milk)
- 25g Freshly Grated Parmesan Cheese
- 1 Diced Onion
- 5g Plain Flour Mixed With Water
- 6 Lasagna Sheets (Brand: Vetta Smart Instant Lasagna Sheets - if you aren’t using instant lasagna sheets please boil them beforehand)
- 180g Low Fat Cheese (Brand: Bega 50% Less Fat Grated Cheese)
- Fresh Parsley (optional topping)

Steps

1. Add seasonings above to 600g of diced chicken breast & mix it together.
2. In a blender cup add low fat cottage cheese, the same seasonings, low fat milk or 95% fat free evaporated milk & freshly grated Parmesan cheese then blend until smooth.
3. Cook chicken on high heat for 4 min on each side then set aside.
4. Add diced onion & once it has colour lower the stove to low heat & add the sauce.
5. Add 5g of plain flour mixed with water & keep stirring on low - medium heat until it thickens.
6. Spread thin layer of sauce on a baking dish followed by 3 instant lasagna sheets, another layer of sauce, 1/2 chicken, 90g low fat cheese & repeat exact same steps once more. (if using regular lasagna sheets boil them beforehand)
7. Cover & bake At 180 degrees Celsius for 25 min then take the cover off & bake once more for 5 - 10 min or until the cheese is golden brown.

Evenly distribute into 4 equal servings & enjoy!

Chicken alfredo

(Per Serve - 4 Servings Total)
550 Calories
40gC | 12.5gF | 68gP

Ingredients

french toast

Serves 1:

Calories & Macros

Per stack: 486 calories
48g P | 63g C | 8g F

Ingredients

- 3 slices of whole grain bread
- 120 mL liquid egg whites or 3 large egg whites
- 50ml semi skimmed milk (use almond milk for even less cals)
- 1 scoop vanilla whey protein powder
- Tsp of cinnamon
- Tsp nutmeg
- 1 cal Butter Cooking spray
- 1 banana
- Sugar free maple syrup (optional)

Method

1. In a blender cup add milk, egg whites, protein powder, half a banana, cinnamon, nutmeg and blend till smooth and creamy
2. Pour the mixture into a shallow dish and soak each slice of bread for around 1-2 minutes till fully coated.
3. Heat a non-stick pan over medium-low heat and lightly coat with cooking spray.
4. Place the soaked slices into the pan and cook until both sides are golden brown, approximately 1-2 minutes per side.
5. Serve hot with the rest of the banana sliced up and some sugar free maple syrup. Or any other of your favorite low calorie toppings such as fresh berries.

Baked oats

Banana & Cinnamon Bulking Baked Oats

If you’re Bulking up but find yourself short of time in the mornings, try prepping these delicious banana & cinnamon baked oats and your all set for brekky on the go! Easy calories, High protein and Low volume

Recipe

Serves 4:

Calories & Macros

Without Vanilla Greek yoghurt topping:
Per serve: 721 calories

Macros: 37g P | 86g C | 27g F

With Vanilla Greek yoghurt topping:
Per serve: 802 calories

Macros: 42g P | 100g C | 27g F

Ingredients

- 2.5 overripe bananas (0.5 for slices on the top)
- 300g regular oats
- 400ml whole milk
- 150g smooth peanut butter (brand: @musclefooduk)
- 60g vanilla protein powder (you can use other flavours to banana, chocolate etc.)
- 2 Tbsps maple syrup/honey
- Tsp vanilla extract
- Tsp cinnamon
- Tsp baking powder
- 100g vanilla Greek yoghurt on each serving (optional)

Method

1. Add the peeled bananas to a bowl (save slices for the top) and mash with a fork till smooth, then add the peanut butter (runner the better), honey, vanilla extract, milk and protein powder
2. Give everything a brief mix then add the oats, cinnamon and baking powder and mix again to fully combine
3. Pour the mixture into a lined, greased baking dish (mine is a 9x9”) and spread out evenly
4. Top with banana slices and a sprinkle of brown sugar, then place in the oven at 190°C for 25-30 minutes (keep checking on it!)
5. Let it cool for 5 minutes then drizzle over some melted peanut butter and slice into 4 squares and box up for later, enjoy!

Baked oatmeal bars

Credit- @fooddocumented

Ingredients:
- 3 ripe bananas (mashed)
- 1/2 cup peanut butter or nut butter of choice
- 2 cups rolled oats
- 1/2 cup chocolate chips
- 1/2 cup chopped walnuts

Add all ingredients to baking dish (I used my @lecreuset baking dish) and mix. Bake at 350F for 18-28 minutes or until you start seeing the bars turn golden brown. Enjoy!!

This one-bowl, 5-ingredient baked oatmeal bar recipe is the easiest breakfast meal prep ever!!

I love that you can just throw everything into one dish so the mess is super minimal! The ingredients are also all pantry staples that you probably already have.

These bars are a great, healthy make-ahead breakfast option or a great snack ideas as well! Enjoy with your coffee or a glass of milk for maximum deliciousness!

Save this quick, easy, and delicious breakfast idea for your future busy weeks and you will definitely thank yourself!!

Jam french toast

Jam Donut French Toast

the yummiest high protein breaky that tastes like dessert

Sub the jam for your fav spread, Nutella would be soo good too or leave it plain for churro vibes

can’t wait to see your remakes!!

Credit- @mirandabrady

Ingredients:
2 slices bread
1-2 tbs jam (homemade or store bought)
1 egg
1/4 cup milk
25g vanilla protein powder
1 tsp lite butter
1/2 tsp cinnamon
1 tbs sweetener

Method:
1. Spread jam over the bread and sandwich the slices together (optional to remove the crusts). Cut into 1/4s and set aside.
2. Whisk egg, milk and protein powder together in a bowl. In a seperate bowl, mix cinnamon and sweetener. Set aside.
3. Melt butter in a fry pan, dip the bread into the egg mixture and place into the hot pan. Cook until golden on both sides.
4. Place the french toast in the cinnamon sugar, toss to coat & enjoy!

Macros (serves 1):
327 calories
P 30g
C 22.5g
F 11.4g

Cookie Bars

Peanut Butter Cookie Bars (v/gf/refined sugar-free)

ooey gooey blondies will always be *the* dessert of choice, you feel? bonus points when they have crisp edges, crackly tops, and a sprinkle of flaky sea salt

this cookie bar recipe is quick, wholesome, made in one bowl, and downright delicious. my advice to you if you try this one: use lots of chocolate and underbake these babies!

Credit- @wholewithbeth

INGREDIENTS
1 cup natural creamy peanut butter
1 egg, room temperature (sub flax egg)*
2 tbsp unsalted butter, melted (sub vegan butter or coconut oil)
1/2 cup coconut sugar
1 tsp vanilla extract
1/4 cup almond flour
1/2 tsp baking soda
1/4 tsp sea salt
1/2 cup chocolate chips

*to make flax egg, mix 1 tbsp flaxseed meal + 3 tbsp water

INSTRUCTIONS
1. preheat oven to 350°F. line an 8x8-inch baking dish with parchment paper.
2. in a large bowl, mix peanut butter, egg, butter, coconut sugar, and vanilla extract.
3. add in almond flour, baking soda, and salt. mix until just combined. fold in chocolate chips.
4. pour batter into the prepared baking dish. bake for 17-22 minutes or until set but still slightly gooey in the center.
5. once out of the oven, sprinkle with flaky sea salt if desired. let cool completely before slicing. enjoy!

Chocolate Rice Cake Bites

By: @dadaeats

Ingredients
1/3 cup creamy almond butter (can sub peanut, cashew, or sunbutter)
1/4 cup honey
1 tsp vanilla extract
2 lightly salted rice cakes
1/2 cup chocolate chips
2 tsp coconut oil
Flaky sea salt to top

In a medium bowl, mix together the almond butter, honey, and vanilla extract until smooth. Crumble in the rice cakes and mix. The mixture should be sticky. Using about 2 tbsp of the rice cake mixture, form a ball and pack it well. Mixture yields about 6 balls. In a separate bowl, melt the chocolate chips and coconut oil together in the microwave in 15 second increments until smooth and glossy (or use the double boiler method)!

Submerge

each rice cake ball in the chocolate and roll until throughly coated. Transfer to a lined baking sheet and top with flaky sea salt. Refrigerate until chocolate has hardened, about 30-40 mins. ENJOY! make it and report back to me

Shrimp pasta

By: @jalalsamfit

400g shrimp (fresh or frozen)
• 4 garlic cloves minced
• 1 tbsp Italian herbs
• 1 tsp paprika
• 1 tsp salt & pepper
• 1/2 tsp chilli flakes
• 1/2 lemond juice
- Cook in olive oil or cooking spray for 3-4mins on medium heat then set aside

Pasta:

• 1 tsp salt
• 120-130g uncooked linguine (or any pasta of choice)
- Cook for 8 mins and remove pasta water

Cream sauce:

• 150-180ml low fat milk
• 90-100g light cream cheese (brand: Philadelphia)
• 20g grated parmesan
• 1/2 tsp Italian herbs
• 1/2 tsp garlic powder
• 20-30ml pasta water
• Handful spinach
- Add cooked shrimp and pasta
- Give it a good mix then you’re ready to serve and Enjoy!

Macros per serving (total 2 servings)

490 calories - 55g protein / 45g carbs / 10g fat