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 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 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 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

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 Crispy Nashville Hot Chicken Mac n Cheese🍗🧀🔥 This is My Best Mac n Cheese recipe yet! An incredibly popular combo, tastes ridiculously delicious with way better macros and higher in protein. Simple cooking techniques, the chicken itself is 11/10!😮‍💨🤤 Macros Per Serving (5 Total) 586 Calories | 57g Protein | 52g Carbs | 16g Fat Ingredients (Makes 5) Crispy Nashville Hot Chicken - 1000g Boneless Skinless Chicken Thighs, cubed - 1.5 Tsp Black Pepper - 2.5 Tsp Smoked Paprika - 2 Tsp Garlic Powder - 2 Tsp Onion Powder - 1.5 Tsp Chilli Powder - 2 Tbsp Baking Powder - 2 Tbsp Dark Brown Sugar - 2 Tsp Olive Oil - 30g Reduced Fat Butter (for cooking) - Dry Spice Rub - Smoked Paprika, Garlic Powder, Onion Powder (once cooked) - 2 Tbsp Fresh Parsley, chopped • Cook the chicken in light butter, medium heat for 4-5 mins each side. You want a crispy golden brown crust to form. • Once cooked, lower the heat, add extra butter, dry spice mix and parsley. Mix thoroughly till well coated and spices are rubbed in. Creamy Mac n Cheese - 270g Uncooked Macaroni Pasta - 350g 1% Milk - 200g 50% Fat Cream Cheese - 100g Low Fat Sharp Cheddar - 1.5 Tbsp Mustard - 1 Tsp Each: Smoked Paprika, Garlic & Onion Powder - 1/2 Tsp each: Black Pepper, Chilli Powder - 1.5 Tbsp Fresh Parsley, chopped • Pan on medium low heat, add milk, cream cheese, cheddar, mustard, spices and parsley. Use a spatula to continuously stir till all is melted and a smooth consistency. • Let the sauce thicken slightly, then add cooked macaroni. Give it a mix till well coated and creamy. Don’t Forget to check out my Digital Cookbooks with 230+ Delicious High Protein Recipes - BIGGEST UPDATE COMING SOON!👨‍🍳📕 . . . . #nashvillehotchicken #crispychicken #friedchicken #chicken #macandcheese #macncheese #pasta #cheese #highprotein #mealprep #mealprepideas #weightloss #healthyrecipes #EasyRecipes #macrofriendly #healthymealprep #Fitness #jalalsamfit

High Protein Garlic Shrimp Fried Rice!🍤🍚🥢 Flavour packed, easy to make with nearly 50g Protein and perfect to meal prep for the week!🤤🔥 Macros Per Serving (4 Servings Total) 503 Calories | 46g Protein | 47g Carbs | 13g Fat Ingredients (To make 4 Servings) For the Shrimp - 800g Raw Argentinian Shrimp (use any shrimp) - 30ml Light Soy Sauce & 10ml Dark Soy Sauce - 1 Tsp Black Pepper - 1.5 Tsp Garlic Powder - 1.5 Tsp Onion Powder - 1 Tsp Chilli Flakes - 15g Light Butter for cooking Yum Yum Sauce - 80g Light Mayo - 25g Ketchup - 25g Sriracha - 25ml Rice Vinegar - 1/2 Tsp Paprika - 1/2 Tsp Ginger Powder Fried Rice - 1 Tbsp Chopped Garlic - 80g Chopped Green Onion - 100g Frozen Carrots - 100g Frozen Peas - 4 Eggs - 540g Day Old Cooked White Rice - 15ml Soy Sauce - 30g Oyster Sauce - 15g Light Butter - Green Onion for Garnish Don’t forget to check out my Digital Cookbooks for more Easy & Delicious Recipes!👨‍🍳📖❤️ Important Cooking Notes - You can use raw or par cooked shrimp, just make sure you cook the latter for less time - Marinate for 30mins for enhanced flavor - You can use cooking spray for cooking to lower calories - If you don’t have day old rice, just cook some rice and place in the freezer to cooldown - Make the yum yum sauce in batches to store for other meals too! - You can reheat in a microwave or pan and only serve the sauce when ready to eat . . . . #shrimp #friedrice #shrimpfriedrice #mealprepideas #eggfriedrice #mealprep #seafood #shrimprecipes #prawns #highprotein #lowcalorie #healthyrecipes #healthymeals #weightloss #garlicshrimp #Foodie #jalalsamfit

High Protein Philly Cheesesteak Rice Bowls 🥩🧀🍚 This is genuinely one of the best combos with 67g Protein! Thinly sliced steak strips coated in a velvety protein cheese sauce paired with the most incredible garlic parmesan rice. Perfect for meal prep🤌🏽🔥 Macros Per Serving (5 Total) 643 Calories | 67g Protein | 52g Carbs | 18g Fat Ingredients (Makes 5) Steak Marinade - 1000g Raw Top Sirloin Beef, shaved into thin strips - 1.5 Tsp Salt - 1.5 Tsp Black Pepper - 2 Tsp Garlic Powder - 2 Tsp Onion Powder - 70g Worcestershire Sauce - 3 Tsp Olive Oil (Optional) - 20g Light Butter (for cooking) Sautéed Veggies Mix - 20g Light Butter (for cooking) - 200g White Onion, sliced thin - 100g Green Bell Pepper, sliced thin - 100g Red Bell Pepper, sliced thin - 1/2 Tsp Salt - 1/2 Tsp Black Pepper Cheese Sauce - 8 Reduced Fat Cheese Slices - 250g 1% Milk - 100g Low Fat Cheddar Garlic Parmesan Rice - 10g Light Butter - 25g Minced Garlic - 260g Uncooked Basmati Rice/Approx 600g Cooked Rice - 1/2 Tsp Chilli Flakes (Optional) - 1 Tbsp Fresh Parsley, chopped - 60g Grated Parmesan • First slice your steaks into extra thin strips then marinate and set aside • Get a pan to medium heat, cook the onion and bell pepper in light butter for 5mins till softened, then add salt and pepper and cook for another 3 mins. Remove and set aside • Add minced garlic to the pan and sautée for 30 seconds then add leftover cooked basmati rice with chilli flakes, parmesan and parsley. Mix till well combined and fluffy • Cook the beef in light butter on medium high heat for 4-6 mins until a rich brown colour. Add the veggie mix back in, give it a mix then lower the heat completely. Add cheese slices, milk & parmesan. Give it a good mix till melted and combined If you want all my recipes in one place, check out my Digital Cookbooks with 230+ Easy Delicious High Protein Recipes👨‍🍳❤️ . . . . #phillycheesesteak #cheesesteak #steak #cheese #garlicparmesan #beefrecipes #ricebowl #highprotein #mealprep #mealprepideas #lowcalorie #weightloss #EasyRecipes #healthyrecipes #Fitness #jalalsamfit