When we think of sticking to a diet and counting calories it is super important to keep a couple of things in mind. Firstly, food should be delicious! High protein, nutritious meals do not have to be bland and tasteless. With some savvy ingredient swaps, you can have your favourite foods whilst also making strides towards your weight loss or fitness goals. Secondly, ALL ingredients must be recorded when making food. The most calorie dense ingredients can be the most unassuming at times e.g. oil & butter. Not much of these is needed to have the calorie count on meals to get out of hand so track everything! Thirdly, not only the ingredients can make a difference when cooking but also cooking methods. Things like air frying and baking are you best options because they create textures and flavours that you look for in a delicious meal but without having the need for calorie dense add-ons like oil and butter. Lastly, get creative in the kitchen and make it fun! Cooking for health certainly doesn’t have to be a chore.
BREAKFAST – Protein French toast
Ingredients:
Liquid egg whites: 230g
Whey Protein powder: 32g
Sliced bread of your choice: 4 slices
Zero calorie sweetener: 2g-4g
Cinnamon: 1g-4g
Vanilla essence: 1 tsp
Directions:
Mix egg whites, protein powder, cinnamon, vanilla essence & zero calorie sweetener in a large mixing bowl & whisk it all together until blended.
Take each slice of bread and dip into the protein mixture until each slice has absorbed a significant amount of liquid.
Pre-heat a large skillet to medium/medium-high heat and spray with a light coating of non-stick spray.
Cook each slice of bread for around 1-3 minutes each side (cook time will vary based on the heat of your stove)
Remove from stove and enjoy! Feel free to add zero calorie syrup to really make this recipe hit the spot!
Optional (high protein) topping – Non-fat Greek yogurt and berries of your choice.
MACROS (not including toppings)
Calories: 498
Fat: 4g
Protein: 58g
Carbs: 50g
LUNCH – Protein Quesadilla
Ingredients:
Lavash flatbread: 1
Fat free Mozzarella: 112g
Chicken breast: 140g
Salsa: 56g
Mexican spices of your choice
Directions:
Start by laying out a flat bread on piece of foil. Makes sure you spray the foil with non-stick spray so your quesadilla doesn’t stick!
In a separate pan cook your chicken breast (seasoned with Mexican spices) and set it off to the side.
Now take your flatbread and lay your cheese out on half of it followed up by your chicken and salsa.
Once you have all your fillings on the flatbread fold it over and wrap it up in your foil. The best way to cook this now is in a two sided grill or a panini press. Throw your foil wrapped quesadilla on your grill and press down so the heating element is touching both sides.
Let this cook for around 5-8 minutes or until your cheese is fully melted. Once you check on your quesadilla and everything is gooey you are good to go!
MACROS:
Calories: 456
Fat: 4g
Protein: 78g
Carbs: 27g
DINNER – One Pan Chicken fajitas
(Serves 4)
Ingredients:
1 lb / 453 gr chicken breast, sliced into thin strips
2 tablespoons chopped coriander (or parsley)
1 teaspoon dried oregano
1 teaspoon chili powder
1 teaspoon sweet paprika
½ teaspoon ground cumin
1 garlic clove, minced
1 teaspoon fine grain salt, divided
2 tablespoons olive oil, divided
Juice of half lime
2 bell peppers, thinly sliced
1 onion, sliced thin
Directions
In a large bowl combine chicken, cilantro, oregano, chili powder, sweet paprika, cumin, garlic, and salt. Toss until chicken is coated and set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Add the peppers in a single layer. Try to get them a little charred underneath before you move them around.
Once they’ve begun to brown, add sliced onion, and ½ teaspoon of salt. Wait again for some colour to develop before you move them.
When peppers are nicely charred in spots and onions have softened and sweetened, scrape mixture onto a plate to clear the skillet.
Return skillet to the burner and heat remaining 1 tablespoon of olive oil.
When sizzling, spread chicken strips in as much of a single layer as you can. Wait until they brown underneath to move them.
Sauté strips, regularly pausing so that they can get some colour, until cooked through, about 6 minutes.
Add pepper mixture to the skillet along with the lime juice.
Heat again until everything is sizzling.
Sprinkle with a bit of chopped fresh cilantro and serve immediately.
MACROS (One serving):
Calories: 270
Fat: 11g
Protein: 36g
Carbs: 5g