Jalalsamfit

High Protein Caramelized Onion Creamy Chicken🍗🧀🧅 There’s no reason to be meal prepping plain chicken & rice! This tastes absolutely incredible, so rich and creamy with great macros🤌🏽 Macros Per Serving (5 Total) 609 Calories | 56g Protein | 56g Carbs | 17g Fat Ingredients (Makes 5) Chicken & Seasoning - 1000g Raw Chicken Breast, cubed - 1.5 Tsp Salt - 1.5 Tsp Black Pepper - 2 Tsp Garlic Powder - 2 Tsp Oregano - 2 Tsp Smoked Paprika - 2 Tsp Dried Basil - 3 Tsp Olive Oil - 10g Reduced Fat Butter (for cooking) • Cook on medium high heat for 5 mins each side till golden brown and juicy. Cook in batches till all chicken is cooked then set aside Caramelized Onion Creamy Sauce - 20g Reduced Fat Butter - 350g Red or White Onion, finely sliced - 1/2 Tsp Salt - 1/2 Tsp Black Pepper - 1 Tsp Smoked Paprika - 1 Tsp Chilli Flakes - 80g Sundried Tomatoes, drained and chopped - 10g Minced Garlic - 380g 1% Milk or Skimmed Milk - 180g 50% Fat Cream Cheese - 50g Parmigiano Reggiano, grated - 1 Tbsp Fresh Parsley, chopped • Cook onions in light butter for 10-12 mins mixing every 4-5 mins till soft and caramelized. Cook longer if needed. • Lower the heat when adding the milk and cream cheese. Stir gently till melted and smooth. Lemon Butter Herb Rice - 10g Reduced Fat Butter - 15g Minced Garlic - 1/2 Tsp Salt or to taste - 2 Tsp Mixed Herbs - 250g Uncooked Basmati Rice/600g Cooked - 1.5 Tsp Lemon Zest - Juice of 1/2 Lemon Don’t forget to check out my Digital Cookbooks with 230+ High Protein Delicious Recipes!👨‍🍳❤️ . . . . #caramelizedonions #creamychicken #chicken #chickenrecipes #chickenrice #garlicbutter #chickenandrice #highprotein #highproteinmeals #mealprep #weightloss #healthyrecipes #EasyRecipes #mealprepideas #macrofriendly #jalalsamfit

High Protein Orange Chicken Rice Bowls🍗🍊🍚 There’s absolutely no reason to be eating plain chicken & rice for weight loss! These taste ridiculously good and are ideal for meal prepping🤌🏽 Macros Per Serving (5 Total) 542 Calories | 46g Protein | 59g Carbs | 14g Fat Ingredients (Makes 5) Orange Chicken - 1000g Boneless Skinless Chicken Thighs, cubed - 1.5 Tsp Black Pepper - 20g Minced Garlic - 20g Ginger Paste - 2 Tsp Red Pepper Flakes - 30g Honey - 30g Sriracha - 100g Freshly Squeezed Orange Juice - 1.5 Tsp Orange Zest - 25g Dark Soy Sauce • Oven bake or air fry for 19-22 mins at 200C/400F. Should come out golden brown with a glaze Toasted Sesame Garlic Rice - 15g Reduced Fat Butter - 25g Sesame Seeds - 20g Minced Garlic - 250g Uncooked White Rice/690g Cooked (leftover or day old cooked is best) - 50g Green Onion (green part) - Garnish Sesame Seeds Cucumber Salad (Makes a large batch) - 300g Green Cabbage, thinly sliced - 400g Cucumber, thinly sliced - 200g Red Onion, thinly sliced - 200g Carrots, grated - 150g Green Onion, finely chopped - 25g Rice Vinegar - 1 or 2 Tsp Red Pepper Flakes - 20g Honey Don’t forget to check out my Digital Cookbooks with 225+ Delicious High Protein Recipes just like this!👨‍🍳❤️ . . . . #orangechicken #chickenrice #chickenrecipes #chicken #highprotein #orangejuice #healthymeals #mealprep #weightloss #mealprepideas #EasyRecipes #lowcaloriemeals #macrofriendly #Fitness #healthyrecipes #jalalsamfit

High Protein Chipotle Beef Potato Bowls🥩🍟🥗 The flavours are absolutely phenomenal for how EASY this is to make! High volume low calories meals like this are a life saver for weight loss🤌🏽 Macros Per Serving (5 Total) 567 Calories | 54g Protein | 56g Carbs | 14g Fat Ingredients (Makes 5) Juicy Chipotle Beef - 1000g 95% Raw Ground/Minced Beef - 2 Tsp Salt - 2.5 Tsp Garlic Powder - 2.5 Tsp Onion Powder - 2.5 Tsp Paprika - 2 Tsp Parsley - 2 Tsp Cumin - 80g Chipotle Paste - 20g Honey - 20g Reduced Fat Butter (for cooking) - Splash of Water (if too dry) • Cook on high heat for 6-8 mins till fully brown. Then add seasonings and chipotle paste, cook 2-3 more mins till golden. • Add splash of water if too dry, lower the heat and add drizzle if honey. Give final mix. Seasoned Crispy Potatoes - 1200g Uncooked Potatoes, cubed - 2 Tsp Garlic Powder - 2 Tsp Onion Powder - 1.5 Tsp Chipotle Chilli Flakes (Omit for less heat) - 2 Tsp Parsley - 2 Tsp Smoked Paprika - 2 Tsp Cumin - Salt To Taste (after cooking) - 3 Tsp Olive Oil • Spread on a lined baking tray, oven bake or air fry for 20-23 minutes until golden brown and crispy. Creamy Chipotle Sauce (enough for 8+ meals) - 250g Low Fat Greek Yogurt (or yogurt of choice) - 100g Light Mayo - 80g Chipotle Paste - 25g Honey - Juice of 1/2 Lime - 1/2 Tsp each: Salt, Garlic, Paprika • Bottle & store in fridge to use for the week. Tangy Pico De Gallo (enough for 6+ meals) - 300g Fresh Tomatoes, chopped - 150g Red Onion, chopped - 100g Red Bell Pepper, chopped - 100g Green Bell Pepper, chopped - 1.5 Tbsp Fresh Coriander, finely chopped - 1/2 Tsp each: Salt, Black Pepper - Juice of 1/2 Lime • Store in separate container, refrigerate to keep fresh and crisp Don’t forget the check out my Digital Cookbooks with 230+ High Protein Delicious Recipes - NEW UPDATE Coming Soon!👨‍🍳❤️ . . . . #chipotle #chipotlebowl #beef #beefbowl #loadedfries #potato #potatoes #groundbeef #fries #highprotein #mealprep #weightloss #mealprepideas #healthyrecipes #lowcaloriemeals #recipeideas #EasyRecipes #jalalsamfit

High Protein Creamy Cajun Steak & Parmesan Potatoes🥩🍟 An absolutely phenomenal meal prep, incredibly delicious & easy to make! Every bite is bursting with flavor🤌🏽🤤 Macros Per Serving (5 Total) 578 Calories | 62g Protein | 46g Carbs | 18g Fat Ingredients (Makes 5) Cajun Steak Bites - 1000g Raw Topside/Top Sirloin Beef - 2 Tsp Salt - 2 Tsp Italian Herbs - 1.5 Tsp Chilli Flakes - 2 Tsp Garlic Powder - 2 Tsp Onion Powder - 2 Tsp Parsley - 2 Tsp Paprika - 3 Tsp Olive Oil - 20g Reduced Fat Butter - 20g Minced Garlic - 1 Tbsp Fresh Parsley, chopped • Cook on medium high heat for 3-4 mins each side till golden brown and seared. Then lower the heat, add garlic and parsley then mix Parmesan Crusted Potatoes - 800g Raw White Potatoes, cubed - 250g Broccoli Florets, chopped - 200g Red Onion, chopped - 200g Red Bell Pepper, chopped - 1.5 Tsp Garlic Powder - 1.5 Tsp Paprika - 1.5 Tsp Italian Herbs - 1.5 Tsp Parsley - 50g Parmesan, grated - 3 Tsp Olive Oil • Oven bake or air fry for 20-24 mins at 160C/360F. Making sure the broccoli doesn’t over cook and burn. Cajun Creamy Sauce - 10g Reduced Fat Butter - 1/2 Tsp Salt - 1/2 Tsp Paprika - 1/2 Tsp Garlic Powder - 1/2 Tsp Onion Powder - 1/2 Tsp Italian Herbs - 1/2 Tsp Parsley - 250g 1% Milk - 150g Light Cream Cheese - 40g Parmesan, grated Don’t forget to check out my Digital Cookbooks with 225+ delicious high protein recipes like this!👨‍🍳❤️ . . . . #steak #steakbites #cajun #parmesan #garlicparmesan #crispypotatoes #potato #fries #mealprep #highprotein #weightloss #healthyrecipes #EasyRecipes #mealprepideas #steaklover #Fitness #jalalsamfit

High Protein Chicken Shawarma Rice Bowls🍗🌯🍚 One of the tastiest and most flavorful recipes I’ve made! Perfect for meal prep and weight loss🤌🏽 Macros Per Serving (5 Total) 553 Calories | 46g Protein | 48g Carbs | 19g Fat Ingredients (Makes 5) Chicken Shawarma - 1000g Boneless Skinless Chicken Thighs - 30g Minced Garlic - 2 Tsp Salt - 2 Tsp Black Pepper - 2 Tsp Smoked Paprika (or regular paprika) - 2 Tsp Onion Powder - 1.5 Tsp Cumin - 1.5 Tsp Cinnamon - 1.5 Tsp Sumac - 3 Tsp Olive Oil - Juice of 3/4 Lemon * Oven bake or Air Fry for 20 mins at 200C/400F + Broil for 3-4 mins to give a good char * Once cooked, let it rest 4-5mins then chop into cubes - use all the flavorful juices left in the pan! Fragrant Golden Yellow Rice - 20g Reduced Fat Butter - 35g Minced Garlic - 200g White Onion, finely chopped - 1 Tsp Turmeric - 1 Tsp Smoked Paprika - 1 Tsp Salt - 250g Uncooked Basmati Rice - 600g Water * Cook garlic and onion on medium low heat for 5-6 mins till softened and fragrant, then add spices and uncooked rice. Toast for 2-3 mins before adding water * Bring to a light bubble then cover with a lid, simmer for 10-12 mins or until fully cooked. Check halfway to mix, prevents sticking Special Garlic White Sauce (big batch, store in bottle) - 150g Fat Free Yogurt - 75g Light Mayo - 25g Honey - 1/2 Tsp each Salt & Black Pepper - 1 Tsp Garlic Powder - 25g Pickle Juice (add to your desired consistency) Fresh Crunchy Slaw (big batch, store separately) - 250g Red Onion, thinly sliced - 300g Cherry Tomatoes, chopped - 200g Pickled Gherkins, thinly sliced - 2 Tbsp Fresh Parsley, chopped - 1 Tsp each Salt & Black Pepper - 1 Tsp Sumac Don’t forget to check out my Digital Cookbooks with 225+ Delicious High Protein Recipes just like this!👨‍🍳❤️ . . . . #shawarma #chickenshawarma #shawarmarice #chicken #chickenrice #chickenrecipes #highprotein #mealprep #weightloss #healthyrecipes #Fitness #lowcalorie #EasyRecipes #mealprepideas #weightloss #jalalsamfit

High Protein Honey Butter Chicken Alfredo Pasta🍗🍯🧀 One of the most indulgent meal preps i’ve made! The rich, sweet & savoury flavour of the chicken pairs beautifully with the light, fragrant creaminess of the pasta🤤 Macros Per Serving (5 Total) 635 Calories | 60g Protein | 55g Carbs | 18g Fat Ingredients (Makes 5) Honey Butter Chicken - 1000g Raw Chicken Breast, small cubes - 1.5 Tsp Salt - 1.5 Tsp Chilli Flakes - 2 Tsp Parsley - 2 Tsp Garlic Powder - 2 Tsp Onion Powder - 2 Tsp Smoked Paprika - 3 Tsp Olive Oil - 40g Reduced Fat Butter (for cooking + glaze) - 20g Honey (for all the chicken) - 15g Soy Sauce (for all the chicken) - 2 Tbsp Fresh Parsley, chopped • Cook chicken on medium heat for 3-4 mins each side in a single layer till golden brown and crispy • Lower the heat, then add extra butter, honey and soy sauce. Mix for 1 mins till beautifully coated Tuscan Garlic Alfredo - 30g Fresh Minced Garlic - 150g Sundried Tomatoes, drained & chopped - 1 Tbsp Italian Herbs - 1 Tsp Salt - 350-375g 1% Milk (or milk of choice) - 200g 50% Fat Cream Cheese - 60g Grated Parmesan - 2 Pieces Parmesan Rind - Optional(outer layer, adds so much flavour!) - 275g Uncooked Linguine or Fettuccine Pasta - Garnish with Parsley • Cook minced garlic and chopped sundried tomatoes on medium low heat for 3-4 mins till fragrant. Then add Italian Herbs & salt. Cook 1 extra minute • Lower the heat then add milk, cream cheese & parmesan • Stir for 2-3 mins till slightly thickened then add cooked pasta of choice If you want all my recipes in one place, check out my Digital Cookbooks with 230+ Easy Delicious High Protein Recipes👨‍🍳❤️ . . . . #honeybutter #garlicbutter #chicken #alfredo #alfredopasta #chickenalfredo #pasta #pastarecipe #chickenrecipes #highprotein #mealprep #mealprepideas #weightloss #Fitness #healthyrecipes #EasyRecipes #jalalsamfit

High Protein Chicken Fajita Mac n Cheese🍗🧀🔥 One of the most indulgent meal prep recipes, packed with lots of flavour, easy to make with balanced macros🤌🏽 Macros Per Serving (5 Total) 596 Calories | 58g Protein | 56g Carbs | 16g Fat Ingredients (Makes 5) Crispy Chicken Fajita - 1000g (35oz) Raw Chicken Breast, cubed - 2 Tsp Salt - 3 Tsp Oregano - 2.5 Tsp Smoked Paprika - 2.5 Tsp Garlic Powder - 2.5 Tsp Onion Powder - 1.5 Tsp Cumin - 15g (3 Tsp) Olive Oil - 20g Reduced Fat Butter (for cooking) - 30g Honey (for all the chicken) - 2 Tbsp Fresh Parsley, chopped • Cook chicken in butter on medium high heat for 4-5 mins per side until golden and crispy • Lower heat, add fajita veg mix, a drizzle of honey, and parsley. Mix until coated and juicy. Repeat for all chicken. Fajita Veggie Mix (Half for Chicken/Half for Mac) - 20g Reduced Fat Butter (for cooking) - 100g White Onion, finely chopped - 100g Red Onion, finely chopped - 100g Green Bell Pepper, chopped - 100g Red Bell Pepper, chopped - 100g Yellow Bell Pepper, chopped - 2 Tsp Salt (adjust to taste) - 2 Tsp Oregano - 2 Tsp Smoked Paprika - 1 Tsp Garlic Powder - 1 Tsp Onion Powder - 1 Tsp Cumin - 30g Minced Garlic • Cook veggies in butter for 5–6 mins. Add spices and garlic; cook 5 mins until golden • Split the mix. Half for chicken, half for mac and cheese Creamy Fajita Mac n Cheese - 300g 1% Milk - 120g 50% Fat Cream Cheese - 50g Fat Free Cottage Cheese - 80g Low Fat Cheddar Cheese, grated - 275g Uncooked Macaroni Pasta • Blend milk, cream cheese, and cottage cheese until smooth • In a pan on low heat, warm half the fajita mix for 2 mins. Add the blended sauce, stirring until smooth and slightly thickened. Stir in cheddar, then cooked pasta. Simmer 3–4 mins until heated through and creamy Don’t miss my Digital Cookbooks, loaded with 225+ high protein delicious recipes👨‍🍳❤️ . . . . #fajitas #fajita #chickenfajitas #macncheese #macaroni #pasta #pastarecipe #highprotein #mealprep #mealprepideas #weightloss #healthyrecipes #EasyRecipes #Fitness #chicken #jalalsamfit

High Protein Sweet & Sour Chicken Fried Rice🍗🍚🔥 There’s NO REASON to be eating plain chicken and rice to lose weight! Packed with flavour and ideal for meal prepping big batches🤌🏽 Macros Per Serving (5 Total) 595 Calories | 50g Protein | 66g Carbs | 14g Fat Ingredients (Makes 5) Sweet n Sour Chicken - 1000g Boneless Chicken Thighs, cubed - 2 Tsp Black Pepper - 2 Tsp Onion Powder - 30g Minced Garlic - 100g Low Sugar Ketchup - 75ml Pineapple Juice (fresh preferably) - 20ml Rice Vinegar - 50g Dark Soy Sauce - 250g Fresh Pineapple, diced and cubed - 75g Red Onion, chopped - 75g Red Bell Pepper, chopped - 75g Yellow Bell Pepper, chopped - 75g Green Bell Pepper, chopped - 30g Honey • Spread chicken flat on lined sheet pan, mix in diced pineapples and peppers. Make sure it’s spread evenly and fully - use a big tray or cook in batches • Oven Bake or Air Fry for 25 to 30 mins at 200C/400F. The chicken should have a golden char, cook longer if needed Kimchi Fried Rice - 20g Reduced Fat Butter (for cooking) - 25g Garlic Cloves, finely chopped - 80g Green Onion, chopped (white part) - 150g Carrots, chopped - 3 Whole Eggs - 250g Uncooked Basmati Rice/600g Cooked - 40g Dark Soy Sauce - 100g Kimchi, chopped - 80-100g Kimchi Juice (from the jar) - 30g Green Onion, chopped (green part) - Garnish Sesame Seeds & Red Pepper Flakes • Cook garlic, onion and carrots on medium heat for 5-6 mins till soft and fragrant • Once you add the rice and sauces, mix thoroughly till each grain of rice is coloured. Add extra soy sauce if needed Don’t forget to check out my Digital Cookbooks with 230+ Delicious High Protein Recipes!👨‍🍳❤️📖 . . . . #sweetandsour #sweetandsourchicken #chinesefood #takeaway #highprotein #mealprep #healthyrecipes #weightloss #Foodie #mealprepideas #friedrice #chickenfriedrice #chickenrecipes #macrofriendly #jalalsamfit

High Protein Harissa Chicken Rice Bowls🍗🍚🔥 This is one of the best chicken recipes i’ve made! Such a simple marinade that requires very little effort for maximum flavor. Ideal for meal prep and weight loss and great for family gatherings🤌🏽 Macros Per Serving (5 Total) 566 Calories | 50g Protein | 54g Carbs | 17g Fat Ingredients (Makes 5) Harissa Chicken Marinade - 1000g Boneless Chicken Thighs - 200g Fresh Tomatoes, firm preferably - 30g Fresh Parsley - 40g Garlic Cloves - 100g White Onion - 100g Red Onion - 100g Red Bell Peppers - 150g Yogurt - 160g Harissa Paste or Red Pepper Paste - 2 Tsp Salt - 2.5 Tsp Smoked Paprika - 3 Tsp Oregano - 2 Tsp Cumin - 3 Tsp Olive Oil • After blending the marinade, try to drain any excess liquid that builds to the surface. Allows for a thicker marinade with less moisture and chicken to get a good char/grill • Oven bake or air fry for 20 mins at 200C and broil/grill for 5 mins or longer if needed to get that charred crust Golden Fluffy Rice - 250g Uncooked Basmati Rice / Approx 600g Cooked - 15g Reduced Fat Butter - 100g White Onion, finely chopped - 1 Tsp Salt - 1.5 Tsp Paprika - 1 Tsp Turmeric - 2 Tsp Dried Parsley Tangy Harissa Sauce - 200g Low Fat Yogurt - 60g Light Mayo (Optional) - 60g Harissa Paste - Splash of Pickle Juice (for desired consistency) Fresh Cucumber Salad - 300g Fresh Tomatoes, de seeded & finely chopped - 300g Cucumber, de seeded & finely chopped - 200g Red Onion, finely chopped - Handful Fresh Parsley, finely chopped Don’t forget to check out my Digital Cookbooks with 230+ High Protein Delicious Recipes👨‍🍳❤️ . . . . #harissa #chicken #chickenrecipes #chickenrice #ricebowl #chickenbowl #highprotein #mealprep #mealprepideas #weightloss #lowcaloriemeals #healthyrecipes #healthymealideas #EasyRecipes #Fitness #jalalsamfit