Razi Khan

Easy, Healthy Chicken Fajita Rice in 20 minutes! Packed with protein, great to meal prep, and SO quick to make.👇🏼 - • 300g chicken breast (sliced into pieces) • 1 medium red bell pepper, sliced • 1 medium green bell pepper, sliced • 1 small red onion, sliced • Squeeze of 1 lime • 1 tsp salt, pepper, paprika, chili powder and garlic powder • 1 tsp olive oil • 1 & 1/2 cup cooked rice (approx. 0.5 uncooked) • 1/3 cup fat free greek yogurt OR fat free sour cream (add more or less for how creamy you want it) • 1 tbsp any hot sauce • 1/3 cup light mozzarella cheese - Notes: • This is the perfect recipe to make in a large batch and meal prep for the week. If you do this, save the sauce and add it in once you are serving. • when adding in the sour cream/greek yogurt, turn off the heat and mix it in. • Instead of rice, you can easily serve this with potatoes or on a wrap. The options are endless! - Servings: • approx. 2 - Calories/Macros (per serving): • Approx. 448 calories • 46.5g protein • 47g carbs • 9g fat - Numbers may slightly vary depending on the brands and ingredients you use! - - #food #Recipe #cooking #homecooking #healthy #healthyrecipes #chicken #fajitas #rice #protein #healthyfood #mealprep #healthylifestyle #fitnessjourney

Easy, Healthy Turkish Pasta! It’s high protein, lower in calories, and SO delicious. Dare I say it’s better than any pasta I’ve ever had? Worth the hype! 🔥👇🏼 - Pasta: • boiling water • salt • 100g pasta (any shape) - Garlic Yogurt: • 1 cup fat free greek yogurt, plain • 1 tsp minced garlic • salt and pepper (to taste) - Beef: • 1 tsp olive oil • 1 chopped onion • 500g lean ground beef (leaner it is, the lower the calories) • 1 tsp salt, pepper, paprika, cumin, garlic powder, onion powder - Serve with cherry tomatoes and parsley. Also, use some leftover beef oil from the pan to garnish meal. - Optional: if you have the extra calories, melt 2 tsp light butter with paprika as another topping. - Servings: 2 - Approx. 411 calories, 45g carbs, 42g protein, 7.5g fat - - #Recipe #food #healthy #healthyrecipes #cooking #homecooking #pasta #turkey #turkish #EasyRecipes #beef #protein #mealprep #fitnessjourney

Philly Cheesesteak Pasta. PACKED with protein, lower in calories, creamy, cheesy and so delicious. Done in 20 minutes!👇🏼 - Pasta: • water (to boil) • salt • 1 & 1/4 cup pasta (any shape, approx 100g) - Beef Mix: • 1 tsp olive oil (or spray) • 1 small onion, chopped • 1 green bell pepper, chopped • 1 cup sliced mushrooms • 1 tbsp minced garlic • 1 cup lean ground beef or sirloin (the leaner it is, the lower the calories. I use 94% lean) • Season with 1 tsp salt, pepper, paprika and chili powder • 1/4 cup light cream cheese (I use 95% light) • 1/3 cup fat free greek yogurt, plain • 1/3 cup light mozzarella cheese • 1/2 cup pasta water - Toppings (optional): • Cilantro and Chili Flakes - Notes: • For some more traditional flavour, feel free to add provolone cheese, but in moderation due to calories! • When mixing the sauce, keep the heat low. • Use any type of pasta that fits into your calorie goals such as low-carb, chickpea, veggie, etc. • Double recipe and serve as a meal prep for the week! - Serving Size: • Approx. 2 - Calories/Macros (Per Serving): • Approx. 496 calories • 44.5g protein • 46g carbs • 15.5g fat - Numbers may slightly vary depending on the brands and ingredients you use. - - #Recipe #food #cooking #homecooking #healthy #protein #pasta #beef #phillycheesesteak #cheese #mealprep #healthyrecipes #healthyfood #healthylifestyle #dinner #lunch #fitnessjourney

WOULD YOU TRY THIS?! Here’s how I made my version a high protein “treat” meal. 400 calories and 38 grams of protein! - 1/2 cup Light Cool Whip 1 cup Greek Yogurt 1 scoop vanilla protein powder 1/2 apple, chopped Snickers bar, chopped (27g) Optional: sugar free chocolate or caramel drizzle! - - #Recipe #dessert #nfl #joeburrow #dessert #protein

My Mongolian Beef Noodles are PACKED with flavour, high in protein, and lower in calories. Make it at home in 20 minutes!👇🏼 - Noodles: • water (to a boil) • salt • 170g any noodles (or pasta) - Mongolian Beef: • 1 tsp sesame oil (or olive oil) • 1 tbsp chopped garlic • 1 tbsp chopped ginger • 500g lean ground beef (I use 93% lean) • 1 tsp pepper • 1/3 cup soy sauce • 1/4 cup any broth (or water) • 1 tsp corn starch + 1/4 cup water (arrow root starch works too) • 2 tbsp sweetener (I use stevia brown sugar) • optional: green onions, sesame seeds and chili flakes - Approx. 401 calories, 41g protein, 45g carbs, 7g fat per serving (of 3) - - #Recipe #cooking #homecooking #healthy #healthyrecipes #noodles #beef #mongolian #protein #healthyfood #dinner #lunch #healthylifestyle #fitnessjourney

Easy, Healthier Cajun Chicken Pasta. SO much flavour, packed with protein, lower in calories and even simple to meal prep!👇🏼 - Chicken: • 300g chicken breast, cubed • 1 tsp olive oil • Season with 1/2 tsp salt & pepper, 1 tsp paprika and 2 tsp cajun seasoning • Squeeze of half a lime - Creamy Cajun Pasta: • 1 cup any milk (I used 1%) • 2 tbsp light cream cheese (I used 95% fat free) • 2 tbsp tomato paste • 3 garlic cloves • 1/4 cup grated parmesan cheese • 1 tbsp cajun seasoning • salt and pepper (to taste) • optional: 1/4 cup pasta water (saved from when you make pasta. will help thicken the sauce) • 1 cup cherry tomatoes, cut in halves • handful of spinach - Notes: • This recipe is great for making in batches and meal prepping for the entire week. Store them in the fridge for up to 5 days. • Serve with chili flakes, more parmesan cheese, and/or cilantro. Great additional toppings for this dish, but totally not necessary! • When cooking the sauce, have it on medium-low heat so it doesn’t boil and burn too quickly - Serving Size: • 2 people - Calories/Macros (Per Serving): • Approx. 497 calories • 52g protein • 51g carbs • 10.5g fat - Numbers may slightly vary depending on the brands and ingredients you choose to use. - - #Recipe #food #cooking #homecooking #healthy #pasta #chicken #healthyfood #protein #mealprep #cleaneating #healthylifestyle #fitnessjourney

The best protein snack: homemade rice krispy squares in 10 minutes. They’re lower in calorie and higher in protein! - Ingredients: • 3 tbsp light butter • 1/4 cup milk (I use 1%) • 250g marshmellows • 2 scoops vanilla protein powder • 3 cups rice krispies - - #Recipe #protein #snack #ricekrispies #lowcalorie #preworkworkout #cook #homecooking #fitnessjourney

Baked Lemon Pepper Chicken Thighs that come out juicy and tender EVERY TIME! Incredibly easy to make, great to meal prep and get your protein in.👇🏼 - Ingredients: • 5-6 chicken thighs, bone-in (remove skin for less calories) • 1 tsp olive oil • 1 tsp salt, pepper, paprika, onion powder, oregano • 1/2 tsp chili flakes • 1 tsp minced garlic • 1 tsp lemon zest (I used the zest of one large lemon) • juice of one whole lemon - Notes: • Before baking, sprinkle some salt, pepper and lemon zest on top of each thigh • These work well on both airfryers and ovens. Baking times are different but you’ll be looking for an internal temperature of 165°F • Serve with rice, potatoes, salad, and more! They should come out so flavourful and juicy you won’t need sauce! • If you have an olive oil spray, you can even give your thighs a final spray on top for a crispier finish. This is optional. - Yields: • 5-6 chicken thighs - Calories/Macros (per thigh with skin): Approx. 224 Calories 24g Protein 13g Fat 4g Carbs - - #Recipe #food #cooking #homecooking #chicken #bake #mealprep #lemon #healthy #healthyfood #protein #healthyrecipes #eatclean #healthylifestyle #fitnessjourney

Low Calorie Sauces: Creamy Chili Lime Sauce that pairs well with ANY meal! So easy to make and prep.👇🏼 - Ingredients: • 2 garlic cloves • 1/2 cup fat free greek yogurt, plain • 1/2 cup light mayo / miracle whip • squeeze of 2 small limes • 1 tbsp chili powder • 1/4 cup any hot sauce (I used frank’s red hot) • 1 tbsp honey (or any sweetener) • 1/4 cup water (or more if needed for desired consistency) • 1/4 cup finely chopped cilantro (added after blending) - Notes: • for a serious kick of lime, zest your lime peels and add it to the sauce. • store the sauce in your refrigerator for as long as the earliest expiry date amongst the ingredients in the sauce. In this case, it is usually the greek yogurt • some of my favourite things to use this sauce on are burritos, bowls, sandwiches, tacos and quesadillas! - Servings: Approx. 8 servings - Calories/Macros (Per 1 oz. Serving): • Approx. 39 calories • 5.5g carbs • 1.5g protein • 1.5g fat - Numbers may slightly vary depending on the brands and ingredients you use. - - #Recipe #recipes #cooking #homecooking #sauce #chili #lime #healthy #healthyfood #healthylifestyle #lowcalorie #eatclean #FitnessLifestyle #fitnessjourney

Full day of self care on vacation from fitness to food and wellness. This is your sign to set time to prioritize rest, feeding your passions, or simply being kind to yourself. Your well-being is the foundation of the love and care you give to others. Just remember that a thriving you inspires those around you to do the same. ✌🏼❤️ - - #wellness #Fitness #SelfCare #fullday #fit #sweat #stretching #healthy #healthylifestyle #fitnessjourney

Chicken Alfredo Mac & Cheese. Easy to make, lower in calories, and PACKED with protein. SO creamy, cheesy and delicious too. Done in 25 minutes!👇🏼 - Pasta: • water (in a pot) • salt • 170g pasta (any shape, I use macaroni or cavatappi) - Chicken: • 400g chicken breast, chopped • 2 tsp olive oil • 1 tsp salt, pepper, paprika, italian seasoning, onion powder • 1 tsp minced garlic (or 1 tsp garlic powder) - Alfredo Cheese Sauce: • 3/4 cup any milk (I use 1%) • 1/4 cup pasta water • 1/3 cup low fat cheese (I use mozzarella) • 1/4 cup light parmesan • optional: 2 tbsp light cream cheese (I use 95% light) • 1 tsp italian seasoning • 1 tsp chili flakes (for spicy kick, omit otherwise) - Notes: • I top it off with chopped parsley and more chili flakes • Have patience when stirring the sauce to let it thicken. • Make this recipe in large batches and serve for the entire week! I store in the fridge for up to 5 days. • It will take a few minutes to do so! If you’d like to speed up the process even further, you can add a touch of flour to the sauce as it cooks. - Servings: Approx. 3 - Calories/Macros (Per Serving): Approx. 460 Calories 47g Protein 45g Carbs 10.5g Fat - Numbers may slightly vary depending on the brands and ingredients you use. - - - #Recipe #food #homecooking #chicken #macandcheese #pasta #healthy #healthyfood #healthyeating #dinner #lunch #mealprep #lowcalorie #protein #eatclean

Low calorie sauces: Creamy Burger Sauce that you’ll probably be using for EVERY dish. So delicious and easy to make.👇🏼 - Ingredients: • 1/4 tsp olive oil • 1/2 onion, sliced • 3 cloves garlic • 1/2 cup fat free greek yogurt, plain • 1/2 cup light mayo / miracle whip • 1/4 cup mustard (yellow or dijon) • 1 tbsp hot sauce (optional for spicy kick, I used sriracha) • 1 tbsp vinegar (or pickle juice from the jar) • 2 tsp paprika • 1/4 cup finely chopped dill pickles • Optional: Water for a thinner consistency - Notes: • Store in a container/bottle and refrigerate for as long as the expiry date of your greek yogurt. • if you’re very short on time, you don’t have to cook the garlic and onion powder. You could even add 2 tsp of garlic powder and onion powder. However, the flavours won’t pop out as much as my method! • Make sure not to blend the dill pickles because you want to keep the crunch within the sauce. • This sauce goes well with not only burgers, bur wraps, salads, burritos and more. - Yields: 8 servings - Calories/Macros (per 1 oz. serving size): Approx. 39 Calories 4.5g Carbs 2g Protein 2g Fat - Numbers may slightly vary depending on the ingredients and brands you use - - - #Recipe #recipes #homecooking #healthy #sauce #burger #lowcalorie #healthyfood #healthyrecipes #healthylifestyle #fitnessjourney #eatclean

Full Day of Eating While I travel! Healthy, high protein and delicious. Even if you’re out of the house for one day, here are some tips below for you to save.👇🏼 - 1. Prepare something easy and high protein to eat BEFORE leaving. This is important because you may never know what to expect when travelling. At the very least, you can get 30-40 grams of protein in and feel satisfied. Starting the day off with success is always important mentally too! - 2. I love packing a meal any time I’m travelling or out for a long period of time. In this case, it was my protein chipotle pasta salad. Some leftovers I meal prepped over the week. Airport food is not only super expensive, but there are insufficient options. You can pass through security as long as it’s solid food, so you’ll have no issues doing your own thing. - 3. When i’m buying food, I look for things I would enjoy making at home. Grilled, not fried. LOTS of veggies, and a good portion of protein. Don’t overcomplicate things, find simple and clean ingredients! - 4. When I travel, I’m walking a LOT and I may even still get a workout in if I have time. With that being said, I tend to end my night off with a higher carb, higher protein meal. This is to refuel myself for all the activity I’ve done. - 5. Throughout the day I’m having TONS of water. I aim for about 3-4L. Keep yourself hydrated. Super important! - - #food #cooking #eating #fulldayofeating #healthy #healthyrecipes #mealprep #travel #travelling #protein #healthylifestyle #fitnessjourney

Honey Garlic Chicken Pitas in 15 minutes! Easy to make, low calorie, high protein and PACKED with flavour!👇🏼 - Chicken: • 300g chicken breast, chopped • 1 tsp olive oil • 1 tbsp low sodium soy sauce • 1 tsp vinegar • squeeze of half a lemon • 1 tbsp minced garlic • 1 tsp paprika, chili powder and a crack of pepper • optional: pinch of salt (approx. 1/8 tsp) • 1 tbsp honey - Pita: • 1 pita, cut in halves (I used 38g whole wheat) • chopped lettuce • sliced tomatoes • sliced onions (red or white) • drizzle of yogurt (approx 2 tbsp for each pita) - Notes: • If you have the time, grate some lemon zest on your chicken for extra flavour. • I like to have the yogurt plain, but you can add extra ingredients to your liking such as salt, dill, lemon, garlic, etc. • When meal prepping, do NOT build the pita until eating. Simply deconstruct all ingredients in a container! - Yields: 2 pitas - Calories/Macros (Per Pita): • approx. 298 calories • 38g protein • 28g carbs • 5g fat - - #Recipe #food #healthy #mealprep #homecooking #weightloss #lowcalorie #chicken #pita #protein #healthyrecipes #cooking #eatclean

Easy, Healthier Chicken Tikka Masala 🇮🇳! High in protein, lower in calories, and packed with SO much flavour.👇🏼 - Chicken Tikka: • 300g chicken, cubed (approx. 3 chicken breasts) • 2 tbsp fat free yogurt • 1 tsp minced garlic • 1 tsp minced ginger • 1 tsp salt, pepper, paprika, cumin, turmeric, garam masala, chili powder • cook with a touch of oil in pan - Masala: • 2 tsp butter • 1 chopped onion • 1 tsp salt, pepper, paprika, cumin, turmeric, garam masala, chili powder • splash of water (optional if the pan gets sticky) • 1 cup crushed tomatoes + 1/2 cup yogurt (mix them together before adding to pan) • cilantro (topping) • red onions (topping) - Rice: I use 1/2 cup uncooked Brown or White Rice, which yields approx. 1 and a half to 2 cups of cooked rice. The yellow colour comes from added turmeric powder when cooking rice. - Serving Size: 2 - Approx. 474 calories, 52g carbs, 49g protein PER serving - - #Recipe #cooking #homecooking #indianfood #chicken #chickentikka #masala #healthy #healthyrecipes #healthylifestyle #protein #mealprep #fitnessjourney

Making my BEST salad recipe in an NFL football stadium. So easy, healthy delicious, low calorie, and PACKED with protein.👇🏼 - Ingredients: 2 hearts romaine lettuce, chopped 300g shredded chicken 1 cup cherry tomatoes, halved 1/2 cup chopped pickles (with 1/4 cup pickle juice) 1/3 cup shredded carrots 1/4 cup light mozzarella cheese 1/2 tsp salt and pepper (to taste) 1/4 cup hot sauce (I use a cayenne flavour) 1/3 cup ranch yogurt (I made with yogurt, salt, onion powder, garlic powder, and dill) - BIG shout out to the @Tennessee Titans ! - #Recipe #cooking #salad #chicken #nashville #healthyrecipes #healthyfood #healthylifestyle #protein #nfl #football #fitnessjourney

Full day of eating my own recipes! 20 minute meals, healthy and high in protein. On top of my nutrition, I’ve been taking @Seed to give extra love to my digestion, gut health, and skin. You can use code RAZI25 if you want to give it a try! #seedpartner - Which recipe are you most excited for? Let me know and i’ll make a video for it! 🙌🏼🔥 - - #Recipe #food #cooking #homecooking #healthy #healthyrecipes #healthylifestyle #protein #nutrition #fullday #fulldayofeating #breakfast #lunch #dinner #fitnessjourney

Easy, healthier substitute for Chocolate Cake! Chocolate Baked Oats. It’s lower in calories, higher in protein, SO chocolatey, fluffy and delicious.👇🏼 - 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 - Chocolate Icing: • 2 tbsp any milk (I use 1%) • 1 tsp unsweetened cocoa powder • 1/2 scoop chocolate protein powder (the remaining half) - Baking Time: 350°F for 15-16 minutes. Allow it to cool down for a few minutes. - 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. - Serving Size: 1 - Calories/Macros (Entire Recipe): • approx. 355 calories • 31g protein • 45g carbs • 9g fat - Numbers may slightly vary depending on the brands and ingredients you use. - - - #Recipe #food #homecooking #baking #healthy #healthyrecipes #healthylifestyle #chocolate #cake #oats #protein #lowcalorie #eatclean #fitnessjourney

Spicy Chipotle Chicken Mac & Cheese! Creamy, cheesy, PACKED with protein and lower in calories. Make it in 20 minutes!👇🏼 - Pasta: • water (to boil) • salt • 170g macaroni (or any pasta shape) - Chicken: • 400g chicken breast, chopped • 2 tsp olive oil • 1 tsp salt, pepper, paprika, garlic powder and chili powder - Chipotle Cheese Sauce: • 1 cup any milk (I use 1%) • 1/3 cup pasta water • 1/4 cup light cream cheese (I use 95% light) • 1/3 cup light mozzarella • 1/4 cup chipotle peppers, finely chopped (the canned kind in adobo sauce) - Notes: • Top it off with optional cilantro or chili flakes for an extra kick in flavour • Make sure to cook the sauce at low heat and be patient so it lightly thickens and does not burn • Double this recipe to have 6 servings so you can enjoy it as a meal prep for the entire week! - Servings: • Approximately 3 - Calories/Macros (Per Serving): Approx. 465 Calories 46g Protein 48g Carbs 10g Fat - Numbers may slightly vary depending on the brands and ingredients you use. - - #Recipe #food #cooking #homecooking #macandcheese #chipotle #mealprep #healthy #healthyrecipes #healthyfood #dinner #lunch #eatclean #protein #fitnessjourney