ONLY 495 Calories, Easy High Protein Meal Prep 😋💪🏽

Serves 4: 🍽️🍽️🍽️🍽️

Calories & Macros 📊
Per Meal: 495 calories
53g P | 55g C | 7g F

Ingredients👇🏽

Steak strips
- 800g lean steak (sliced into thin strips) - tip: freeze the steaks for 30 mins before to firm them up before slicing
- tsp garlic powder
- tsp onion powder
- tsp salt & pepper
- cooking spray

Cook on high heat till golden and crispy on both sides 🔥

Pepper steak glaze
- 60ml light soy sauce (preferably low sodium)
- 80ml water
- tbsp rice vinegar
- 5g garlic paste
- 5g ginger paste
- tsp black pepper
- 30g brown stevia (brand: pure via) - sub with any low-zero cal sugar alternatives
- tbsp cornflour mixed with a tbsp of water

Pepper steak stir fry
- 1 medium white onion (sliced)
- 1 red bell pepper (sliced)
- 1 green bell pepper (sliced)
- tbsp water (to help soften while stir frying)
- cooked steak strips
- pepper steak glaze
- 200g dry white rice (600g cooked weight) - divide between 4 preps

Storage & Heating ♨️
- Store in meal prep boxes refrigerated for up to 5 days.
- When it’s time to eat, add a tsp of water and reheat in the microwave partially covered for 2-3 minutes, stir to mix the beef with the rice and enjoy!

Ingredients:
600g Diced Chicken Breast (raw)
1.5 Tsp Onion Powder, 1.5 Tsp Garlic Powder, 1 Tsp Black Pepper
35ml Soy Sauce (Kikkoman Reduced Salt Soy Sauce)
300g Frozen Mixed Vegetables
2 Eggs & 150g Egg Whites (or 4 regular eggs)
30g Spring Onion (white part only)
560g Day Old Cooked White Rice
35ml Soy Sauce
15g Spring Onion (green part only)
10ml Sesame Oil
1 Tsp Cornflour/Cornstarch Mixed With 80ml Water

Honey Garlic Sauce:
65g Honey
50ml Soy Sauce
8 Diced Garlic Cloves
50g Reduced Sugar Ketchup/Tomato Sauce
20ml Rice Wine Vinegar

Divide into 4 equal servings & enjoy! ❤️

4-ingredient Banana Peanut Butter Protein Smoothie😋 This smoothie is super creamy and so yummy😍 It contains about 25-28g protein depending on what kind of Greek yogurt you use☺️
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Ingredients:
1 frozen banana
3/4 cup (lactose-free) low fat Greek yogurt (180 ml / about 200g)
1 tablespoon unsweetened peanut butter (I use a pb that is 100% made of peanuts)
1/2 teaspoon vanilla extract
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1. Put all the ingredients into a blender and mix until smooth
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5-ingredient Healthy Chocolate Orange Pancakes (gluten-free & dairy-free)😍
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Ingredients:
1 mashed banana
2 eggs
1/4 cup / 60 ml (gluten-free) oat flour
1 1/2 tablespoons unsweetened cacao powder
1/2 teaspoon orange zest
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Topping example:
1 piece of 80% dark chocolate, melted
(lactose-free) Greek yogurt
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1. Mix the mashed banana, eggs and orange zest together
2. Add the dry ingredients and stir until combined
3. Cook the pancakes on a non stick skillet for a few minutes on each side
4. Serve with melted dark chocolate, Greek yogurt and fruit/berries, for example
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#healthypancakes #pancakesrecipe

Ingredients:
4.5 oz. / 125 g raspberries
4.5 oz. / 125 g blueberries
1/2 cup crushed pecans (120 ml / 75g)
5 oz. / 150 g 80% dark chocolate (or whichever chocolate you like)
1 teaspoon gingerbread spice (or 1/2 teaspoon cinnamon, 1/4 teaspoon ground ginger, pinch of ground cloves & pinch of ground cardamom)
2 tablespoons shredded coconut
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1. Melt the chocolate in the microwave
2. Mix the gingerbread spice with the chocolate
3. Line a container with parchment paper
4. Add the berries and nuts into the container. Pour the chocolate on top
5. Sprinkle the shredded coconut on top
6. Let set in the fridge for about 3 hours or until set
7. Cut into pieces and enjoy!
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#rockyroad #healthieralternatives #healthieralternative

(Macros: Per Burrito - Recipe Makes 6)
359 Calories
7gC | 16gF | 42gP

Ingredients:
1/2 Diced White Onion
700g Extra Lean Beef Mince
4 Diced Garlic Cloves
Seasoning Mix: 1 Tsp Chilli Powder, 1/2 Tsp Ground Cumin, 1 Tsp Salt, 1 Tsp Black Pepper, 2 Tsp Smoked Paprika, 1 Tsp Garlic Powder, 1 Tsp Onion Powder & 1.5 Tsp Oregano (or your choice of seasonings)
50g Tomato Paste (Leggo’s Garlic & Herb Tomato Paste)
100g Softened Light Cream Cheese (i used 6 light laughing cow cheese wedges)
80g Low Fat Cheese (Bega 50% Less Fat Grated Cheese)
120g Cheese Sauce or Shredded Cheese (optional: 20g per burrito - Doritos Nacho Cheese Sauce)
6 Low Calorie Tortillas/Wraps (BFree High Protein Wraps)
25ml Sriracha/Hot Sauce (optional)
Coriander/Cilantro (optional)

Don’t forget to check out my digital cook book for more delicious & easy recipes! 👨🏻‍🍳📖

Reheat instructions:
Microwave: 1 - 2 minutes on each side (quickly toast on a pan again after to make it crispy)
Oven: 6 - 10 minutes - 200°C / 400°F
Air Fryer: 6 - 8 minutes 180°C / 375°F

#burrito #mealprep #beef

Another incredible combo! Juicy & flavorful Steak Bites paired with creamy well seasoned Mac n Cheese. So simple and easy to make, great for meal prep!

Macros per serving (4 total)

550 Calories | 62g Protein | 42g Carbs | 14g Fat

Ingredients (4 servings)

- 800g Raw Topside/Top Round Beef Steak cut into cubes
- 1.5 tsp Salt
- 2 tsp Black Pepper
- 2 tsp Garlic Powder
- 2 tsp Parsley
- 1 tsp Chilli Powder
- 2 tsp Olive Oil
- 40g Light Butter (for Cooking)

Creamy Cheese Sauce

- 280ml Low Fat Milk
- 150g Light Cream Cheese (Brand: Philadelphia)
- 35g Light Cheddar (Brand: Valley Spire)
- 35g Shredded Mozzarella (Brand: Emporium)
- 200g Uncooked / 450g Cooked Macaroni

Cajun Seasoning Mix (or you can buy premade at any supermarket)

- 1 tsp each Salt & Pepper
- 1 tsp each Garlic & Onion Powder
- 1 tsp Paprika
- 1 tsp Chilli Powder or Cayenne Pepper
- 1 tsp Thyme
- 1 tsp Oregano

Important Cooking Notes

- Marinate the steak overnight for better flavour
- When cooking the steak, make sure the heat is medium high heat. Cook for 3-4 mins each side to get a nice sear
- Lower the heat slightly when adding extra butter, minced garlic and parsley. Mix for 1-2 mins then remove from the heat
- Make sure the heat is on low when making the cheese sauce. Stir till creamy and the cheese is stringy then turn off the heat and add the macaroni

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.

Creamy, Chocolate Strawberry Overnight Oats. Low calorie, PACKED with protein, so delicious and easy to make. Prep it in 5 minutes!👇🏼
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Ingredients:
• 1/2 cup fat free greek yogurt, plain
• 1/3 cup rolled oats
• 1/4 cup any milk (I use 1%)
• 1 tsp sweetener or honey (I use low calorie maple syrup)
• 1 scoop protein powder (I use myprotein vanilla whey)
• 1/2 cup chopped strawberries
• melted dark chocolate (1 heaping tbsp dark chocolate chips + 1 tsp coconut oil microwaved for 45 seconds)
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Directions:
• In a mason jar (16 oz. or larger), add all ingredients except melted dark chocolate. Mix well.
• Add 1 heaping tbsp dark chocolate chips and 1 tsp coconut oil into a bowl, and microwave for 30-45 seconds and mix until melted completely. You can also heat in a bowl over a hot pot of water.
• Pour thin layer of melted chocolate on top of overnight oats.
• Seal tight and refrigerate for 3-4 hours or overnight.
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Notes:
• You are more than welcome to simple add chocolate chips into the mix instead of melting it as a topping. It will give you a different type experience though!
• These can last in the fridge for up to 5 days, so feel free to make them in large batches!
• Add any extra toppings you like, but be mindful of calories!
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Serving Size: 1
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Calories/Macros (Entire Recipe):
Approx. 409 Calories
40g Protein
40g Carbs
13g Fat
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Numbers may slightly vary depending on the brands and ingredients you use.

Chicken Shawarma Rice Plate is PACKED with flavour, protein and done in 20 minutes. Had to make this classic recipe again for ya’ll!👇🏼
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Rice:
• 1/2 cup Rice (washed & uncooked)
• 1 cup Water
• Season with Salt and Turmeric Powder
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Chicken:
• 2 Chicken Breast, cubed (approx. 300g total)
• 1 medium Onion, sliced
• Season with 1/2 tsp Salt, Pepper, Paprika, Garlic Powder, Cumin, and a 1/4 tsp Cinnamon
• 1 tsp Olive Oil
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Garlic Sauce:
• 1/2 cup Yogurt, plain (I use 0% for low calorie)
• 2 tsp Minced Garlic
• Squeeze of Lemon (juice of half a lemon)
• 1/2 cup Chopped Cucumbers
• 1/2 cup Chopped Tomatoes
• Season with a pinch of Salt and Pepper
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Notes:
• if you choose to meal prep this dish, store the garlic sauce by itself so it’s not heated when serving.
• optional spices include cardamom powder and nutmeg for an even more traditional shawarma taste.
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Serving Size: 2
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Calories/Macros (PER SERVING):
Approx. 400 Calories
45g Carbs
5.5g Fat
40g Protein
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Numbers may slightly vary depending on the brands and ingredients you use.
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#recipe #food #cooking

Easy, healthier substitute for Chocolate Cake! Chocolate Baked Oats. It’s lower in calories, higher in protein, SO chocolatey, fluffy and delicious.👇🏼
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Chocolate Baked Oats:
• 1/2 cup rolled oats, blended
• 1 tbsp unsweetened cocoa powder
• 1/2 tsp baking powder
• 1/4 tsp baking soda
• 1/2 scoop chocolate protein powder (I used myprotein)
pinch of salt (approx 1/8 tsp)
• 1/3 cup any milk (I use 1%)
• 1 tbsp any sweetener (I used low calorie maple syrup, preferably a liquid sweetener)
• 1 tbsp dark chocolate chips
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Chocolate Icing:
• 2 tbsp any milk (I use 1%)
• 1 tsp unsweetened cocoa powder
• 1/2 scoop chocolate protein powder (the remaining half)
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Baking Time:
350°F for 15-16 minutes. Allow it to cool down for a few minutes.
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Notes:
• Making sure to grease your small baking dish with oil OR use parchment paper to prevent as much sticking as possible.
• I use mini chocolate chips to cover more surface area of the cake to make it more moist and chocolatey.
• this recipe is best eaten when baked, you can store it in a container and eat within a couple of days, but do not make the icing until actually serving.
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Serving Size: 1
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Calories/Macros (Entire Recipe):
• approx. 355 calories
• 31g protein
• 45g carbs
• 9g fat
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Numbers may slightly vary depending on the brands and ingredients you use.

Hot Honey Salmon meal prep in under 25 minutes. Delicious, packed with protein, and it is SO easy to make.👇🏼
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Salmon:
• 1 side salmon (approx 500g) skin on
• 1 tsp olive oil
• season with salt, pepper, paprika and chili powder (sprinkle and cover the salmon)
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Hot Honey Sauce:
• 2 tbsp light soy sauce
• 1 heaping tbsp honey
• 1 tbsp hot sauce
• squeeze of lemon (juice of 1 full lemon)
• 2 tsp minced garlic
• 1 tbsp vinegar (white or apple cider)
• optional: chili flakes
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Notes:
• serve with rice & peas, or potatoes & asparagus. Or you can choose any carb and vegetable of your own choice!
• If you want to speed up the thickening process for your sauce, add a dash of flour or corn starch to your mix before cooking
• optional toppings include sesame seeds, chili flakes and green onions
• I don’t normally eat the skin, but rather leave it on to keep everything held in place while scoring and serving. The choice is yours!
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Baking Time:
• 350°F for 18-20 minutes. Internal temperature of salmon should be around 135°F
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Serving Size:
• approx 3-4 (just salmon)
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Calories/Macros (Per Serving of 3)
• approx 305 calories
• 33g protein
• 7g carbs
• 16g fat
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Numbers may slightly vary depending on the brands and ingredients you use.

Ingredients:
• 1 tsp olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 1 tbsp minced garlic
• 1 cup lean ground beef (the leaner it is, the lower the calories)
• Season with 1/2 tsp salt and pepper, and 1 tsp paprika and chili powder
• 1 cup tomato sauce (or pizza/pasta sauce)
• 1 cup water or broth (this time I used beef broth for extra flavour and protein)
• 1 heaping cup dry macaroni (uncooked)
Optional: 1 cup spinach
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Notes:
• you can substitute in any veggies of your choice. zucchini and corn also work great here.
• for topping ideas, you can use chili flakes and grates parmesan for an extra flavour kick. Otherwise, it’s great as is!
• If you use water instead of broth, you may need to add a bit more salt to taste! It’s all up to your preference.
• This recipe is great to make in bulk and serve for the entire week. Simply cook in a bigger pot if necessary.
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Serving Size:
• 2 people
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Calories/Macros (Per Serving):
• approx. 412 calories
• 33g protein
• 48g carbs
• 12.5g fat
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Numbers may slightly vary depending on the ingredients and brands you use.

Rice:
• 1/2 cup Rice (washed & uncooked)
• 1 cup Water
• Season with Salt and Turmeric Powder
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Chicken:
• 2 Chicken Breast, cubed (approx. 300g total)
• 1 medium Onion, sliced
• Season with 1/2 tsp Salt, Pepper, Paprika, Garlic Powder, Cumin, and a 1/4 tsp Cinnamon
• 1 tsp Olive Oil
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Garlic Sauce:
• 1/2 cup Yogurt, plain (I use 0% for low calorie)
• 2 tsp Minced Garlic
• Squeeze of Lemon (juice of half a lemon)
• 1/2 cup Chopped Cucumbers
• 1/2 cup Chopped Tomatoes
• Season with a pinch of Salt and Pepper
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Notes:
• if you choose to meal prep this dish, store the garlic sauce by itself so it’s not heated when serving.
• optional spices include cardamom powder and nutmeg for an even more traditional shawarma taste.
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Serving Size: 2
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Calories/Macros (PER SERVING):
Approx. 400 Calories
45g Carbs
5.5g Fat
40g Protein
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Numbers may slightly vary depending on the brands and ingredients you use.

Truly one of the best combos, so much flavor and absolutely takes no time to make!

Macros per serving (4 total)

480 Calories | 50g Protein | 39g Carbs | 13g Fat

Ingredients (4 servings)

- 800g Lean Topside Beef cut into cubes
- 1.5 tsp Salt
- 2 tsp Black Pepper
- 2 tsp Garlic Powder
- 2 tsp Parsley
- 2 tsp Olive Oil
- 20g Light Butter for cooking + 20g more to add at the end
- 4 Garlic Cloves Minced
- Fresh chopped Parsley

Crispy Potatoes

- 900g Uncooked Potatoes
- Season with Salt, Pepper, Smoked Paprika, Garlic, Parsley
- (Optional) Olive Oil

Spicy Mayo

- 30g Light Mayo
- 15g Sriracha or any hot sauce
- Lemon Juice

Find more Easy & Delicious Recipes like this in my Digital Cookbook!👨‍🍳📖🔥

Important Cooking notes

- Slice the beef into 1 inch cubes to preven them from drying up when cooking and allowing to get a nice crust
- You can Air fry the steak bites too, for 12-15 mins at 200C
- If you air fry the potatoes you don’t need to add olive oil
- You can use store bought spicy mayo or make your own

Ingredients:
• 300g chicken thigh or breast (fat trimmed off)
• 1 tsp olive oil
• Squeeze of half a lemon
• 2 tsp minced garlic
• Season with 1/2 tsp salt, pepper, paprika, cumin and 1/4 tsp cumin, cinnamon
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Sauce:
• 1/2 cup fat free greek yogurt, plain
• 1 tsp minced garlic
• Squeeze of half a lemon
• Season with 1/4 tsp salt, pepper and cumin
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Wrap:
• 2 pitas (approx. 40g each)
• Lettuce
• Chopped tomatoes
• Chopped onions
• Optional: chopped cucumbers and parsley
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Notes:
• if you have more time and patience, feel free to marinate the chicken for 30 minutes to 1 hour before cooking. Otherwise, it is not necessary here.
• I used a greek style pita, which is thick and adds a little more calories. You can definitely use thinner flat breads that can drop up to 50-75 calories to this recipe.
• using chicken breast instead of thighs can further reduce the calorie intake. However, I recommend trimming any excess fat and using thighs for the extra flavour and traditional taste.
• feel free to add any of your favourite toppings such as pickled beets and hummus. However, be mindful of extra calories.
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Yields:
• 2 shawarma wraps
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Calories/Macros (Per Shawarma):
approx. 484 calories
46g protein
47g carbs
12.5g fat
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Numbers may slightly vary depending on the brands and ingredients you choose to use.

Meal prep my Cheesecake Overnight Oats in under 10 minutes! Low calorie, high protein, creamy and delicious.👇🏼
By: @raziyyz
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Oats Ingredients (in each jar):
• 1/3 cup rolled oats
• 1/2 cup fat free greek yogurt, plain
• 1/4 cup any milk (I used 1%)
• 1 tbsp light cream cheese
• 1/4 tsp vanilla extract
• 1 tbsp any sweetener (I used low calorie maple syrup)
• 1 scoop vanilla protein powder (I used myprotein whey)
• Pinch of salt (approx. 1/8 tsp)
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Topping:
• 1 cup frozen raspberries
• 1 tbsp honey
• Crushed granola/cereal
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Notes:
• you can make up to 5 of these and store them in the refrigerator for the entire week.
• you may substitute the raspberries for any frozen fruit of your choice. Make sure it is one that can break down and melt into a jam!
• these are great to start your day with, as they are filling yet low in calorie with tons of protein to fuel you.
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Calories/Macros (Per Jar):
• Approx. 352 calories
• 40g protein
• 40g carbs
• 6g fat
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Numbers may slightly vary depending on the ingredients and brands you use.

High Protein KFC Zinger Burger🔥🍔 Easy & Quick With 44g Protein💪🏼

By: @_aussiefitness

(Per Burger - Recipe Makes 2)

393 Calories

38gC | 6gF | 44gP

Ingredients:

300g Skinless Chicken Breast (raw weight - cut & tenderise into two 150g fillets)

Season chicken with:

1 Tsp Smoked Paprika

1 Tsp Chilli Powder

1/2 Tsp Cayenne Pepper

1 Tsp Salt

1 Tsp Garlic & Onion Powder

1/2 Tsp Black Pepper

40g Cornflakes (crushed & seasoned - not all of this is used. each piece of chicken picked up 8 - 12g of crushed cornflakes)

1 Whisked Egg (or egg white)

Lettuce

2 Toasted Brioche Buns (Aldi Seeded Brioche Buns)

Secret Herbs & Spices Ingredients:

(add a dash of each herb/spice you have available)

Smoked Paprika

Garlic Powder

Salt

Basil

Thyme

Celery Salt

Black Pepper

Oregano

White Pepper

Ginger Powder

Mustard Powder

Spicy Sauce:

40g Light Mayonnaise (Callowfit Mayo Style Sauce)

1.5 Tbsp Hot Sauce

Dash of chilli powder, garlic powder & smoked paprika

Healthy High Protein Cali Burrito🌯 66g Protein! 💪🏼

By: @_aussiefitness

(Per Burrito - Recipe Makes 2)

640 Calories

43gC | 24gF | 66gP

Ingredients:

(Chicken Marinade)

400g Skinless Chicken Thigh (raw weight - trim fat)

180g Chipotle In Adobo Sauce

1/2 Lime (juiced)

4 Garlic Cloves (diced)

(Pico de Gallo)

1/2 Diced Tomato

1/2 Diced Jalapeño

1/2 Diced Red Onion

1/2 Lime (juiced)

Cilantro/Coriander

Salt

300g Potatoes (Spud Lite - cut & season with smoked paprika, garlic powder & oregano. Can be substituted for frozen fries)

Assemble Each Burrito With:

1x Warm Low Calorie Tortilla (Old El Paso Extra Thin Tortilla)

80g Low Fat Greek Yoghurt (or light sour cream)

40g Guacamole (Obela - or homemade)

2 Tbsp Pico de Gallo

40g Low Fat Cheese (Bega 50% Less Fat Grated Cheese)

1/2 Fries

1/2 Chicken

30g Sriracha/Hot Sauce (optional)

Crispy Chicken Fried Rice with High Proteins! Each serving has 529 calories and 61g of protein.

By: @jalalsamfit

Macros per serving (total 2 serving)

529 calories - 61g protein / 46g carbs / 12g fat

This is my new favorite way of making chicken, it’s so crispy, juicy and absolutely delicious! Goes perfectly with this egg fried rice! Great for meal prep too🤌🏽

INGREDIENTS

• 300g chicken breast cut into cubes (raw weight)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp black pepper
• 1 tap paprika
• 1 tbsp light & dark soy sauce
• 15-20g corn flour (you can use plain flour)

Mix till well combined

Cook on high heat with 1-2 tsp olive oil. 2-3 mins each side till golden and crispy

For the fried rice:

• 1 cup mixed veg (100g) i used carrots, corn and peas
• 2 eggs + 2 egg whites
• 240g leftover cooked rice
• 1 tbsp soy sauce (can add more if needed)
• 1 tbsp ouster sauce
• 1 tsp sesame oil
• Add cooked chicken
• Garnish with green onion

ENJOY!

Can’t wait for you to try this recipe!