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NEVER compromise on eating your favourite foods! Instead, let me help you cook them yourself to make it healthier, low calorie, high protein and flavourful. Here’s a full day of eating to help me lose weight and build muscle!👇🏼 - 1. Brownie Baked Oat Cake • Who said you can’t have cake for breakfast?! This is a great spin on having oatmeal to start your day. It has a rich, brownie flavour, and is sweetened naturally with whole ingredients. I actually baked 4 servings and stored the remaining in the fridge for the rest of the week. - 2. Beef Fried Rice • Super filling and a great source of protein. I also like to get a good serving of mixed vegetables in here. This took me about 15 minutes to make because it was all done in one pan and I had leftover rice! - 3. Pancake Muffins • One of my absolute favourite protein desserts. These were meal prepped the night before and a great snack on the go. They not only give me a burst of energy for the second half of the day, but also pack enough protein equivalent of a protein shake. - 4. Hot Honey Chicken Pizza • Made from scratch, down to the greek yogurt based dough! These have an incredible amount of protein and has allowed me to fit pizza into my diet. This maxes out my protein intake and I feel very satisfied for the rest of the night! - Throughout the day, I also have 4L of water, and a handful of high fibre fruit such as blueberries and raspberries. - - #recipe #cooking #homecooking #food #mealprep #protein #healthy #lowcalorie #healthyfood #healthylifestyle #eat #eating #weightloss #muscle #fitnessjourney #motivation

Duration: 29 sPosted : Tue, 16 Apr 2024 16:15:53

Razi Khan

@its.razi

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WOW!! I had to make another version of these healthier, high protein low calorie ice cream bar substitutes. They were incredible and only took 8 simple ingredients!👇🏼 - Ingredients: • 1 & 1/2 cup fat free greek yogurt, plain • 3 tbsp light cream cheese (I use 95% light) • 1 tbsp honey (or sweetener) • 1 tsp vanilla extract • 3/4 cup frozen blueberries • 1 scoop vanilla protein powder (I used @myprotein code RAZI for 40 off!) • 1/2 heaping cup dark chocolate (I used lily’s) • 2 tsp coconut oil (to melt chocolate) - Notes: • melt dark chocolate by either: adding it to a bowl and placing it on top of a steaming pot of hot water, stirring until melted OR microwave in 30 second intervals and mixing until melted. • if you’d like to sub out the protein powder, just use a flavoured greek yogurt OR plain greek yogurt with more sweetener. • Use ANY fruits and flavours of your choice! • Allow your bars to thaw for a few minutes on room temp when you store them in the freezer to eat in the future. - Yields: 6-8 bars - Calories/Macros (Per Bar of 6): • Approx. 124 calories • 10g protein • 14g carbs • 5g fat - Numbers may slightly vary depending on the brands and ingredients you use! - - #recipe #food #dessert #healthy #healthyrecipes #icecream #chocolate #snack #protein #lowcalorie #cooking #homecooking #healthylifestyle #fitnesslifestyle

Easy, Healthy, and JUICY Lemon Garlic Chicken Thighs that you can meal prep for yourself or the entire family!👇🏼 - • 12 chicken thighs, bone in (trim extra fat, and if you like you can remove skin for less calories) • 2 tsp olive oil • 2 tsp salt, pepper, onion powder, oregano, paprika and chili flakes • Juice and zest of 2 large lemons • 8-10 cloves of minced garlic - Plate with extra lemon slices, and serve with your favourite rice, salad, potatoes and/or more! 🔥 - Baking time: 450F for 25-30 mins or Air-fry at 200F for 14-16 mins. Baking times may vary depending on the thickness of your chicken thigh, but you’re looking at 165F or higher for the internal temp! - Yields: 12 chicken thighs / approx 6 servings - - #food #reels #mealprep #chicken #protein #healthy #healthyrecipes #dinner #dinnerideas #iftar

Meal prep one of my favourite recipes in 20 minutes. Easy, Healthy Chicken Shawarma Rice plate that’s low calorie, packed with protein and flavour.👇🏼 - Ingredients: • 600g chicken thighs (sliced into small strips) • 2 tsp olive oil • 1 large onion, sliced • 1 tsp salt, pepper, paprika, garlic powder • 1/2 tsp cumin, cinnamon, chili flakes - Garlic Sauce: • 1 & 1/2 cup fat free greek yogurt, plain • 1 cup chopped cucumbers • 1 cup chopped tomatoes • squeeze of one lemon • 1 tbsp minced garlic • 1/2 tsp salt (add more to your liking) - Rice: I used 560g cooked Brown or White Rice. The yellow colour comes from added turmeric powder when cooking rice. - Notes: • for a spicier kick, serve this with your favourite hot sauce • when reheating, only heat the chicken and rice, then serve the sauce cold. • If you have ground cardamom and coriander, feel free to add 1/2 tsp into your chicken mix for more traditional flavours! - Servings: Approx. 4 - Calories/Macros (per serving): Approx. 452 calories • 49g carbs • 43g protein • 9g fat - Numbers may slightly vary depending on the brands and ingredients you use. - - #recipe #food #cooking #homecooking #healthy #healthyrecipes #healthyfood #mealprep #chicken #shawarma #lunch #dinner #protein #eatclean #healthyeating #fitnessjourney

Easy, Healthy Jerk Chicken Fried Rice meal prep! It’s high protein, low calorie, and packed with flavour. Make it in 20 minutes!👇🏼 - 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 - 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 - 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. - Servings: • 4 meals - Calories/Macros (Per Serving): Approx. 423 calories 49g carbs 35g protein 9g fat - - #mealprep #healthyrecipes #mealpreprecipes #highprotein #chickenfriedrice #jamaicanfood #asianfood #easyrecipes #caloriecounting #dinnerideas #lunchideas #fitnessjourney #healthyfood #healthylifestyle