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ยฉ 2023 TikTok




๐Ÿ”Easy, High Protein & Delicious Recipes ๐Ÿ‘‡๐ŸฝMY DIGITAL COOKBOOK (160+ Recipes)

High Protein Spicy Honey Crispy Chicken Mac n Cheese!๐Ÿง€๐Ÿ—๐Ÿ”ฅ ONLY 535 Calories per serving

Truly one of the greatest combos, the sweet heat from the crispy chicken goes so well with the flavourful mac n cheese!

Macros per serving (4 total)

535 Calories | 52g Protein | 63g Carbs | 8g Fat

Ingredients (4 servings)

- 700g Chicken Breast cut into bite size pieces
- Season with 1 tsp Garlic & Onion Powder
- 1 tsp Smoked Paprika
- 1 tsp Salt & Pepper
- 30ml any Hot Sauce
- 2 beaten Eggs

Crispy Coating

- 80-90g Crushed Cornflakes
- Season with the same seasonings

Mac n Cheese + Sauce

- 200g Uncooked Macaroni
- 350ml Low Fat Milk
- 120g Light Cream Cheese
- 60g Low Fat Cheddar
- 1/2 tsp of the same seasonings
- 1/4 cup Pasta Water

Spicy Honey Glaze

- 25g Honey
- 25g Hot Sauce
- 1/2 Lemon Juice

Air Fry at 200C for 18 mins (Air Fryer is from
@Ninja Kitchen UK
Oven Bake at 200C for 25 mins

Find more Easy & Delicious Recipes like this in my Digital Cookbook!๐Ÿ‘จโ€๐Ÿณ๐Ÿ“–

Important Cooking Notes

- Adding eggs to the chicken will help bind the crumbs
- When coating the chicken make sure to drip off excess egg mix before placing into the crumbs
- You can use chicken strips for this recipe instead of cubes then when serving you can cut into smaller peices
- Use cooking spray to give the chicken that golden colour once cooked
- You donโ€™t necessarily need a blender, you can just add the sauce ingredients into the pan and mixing till smooth and creamy
- To meal prep you can store the chicken and mac seperately so you can reheat in the air fryer to make the chicken crispy again
#macandcheese #macncheese #pasta #crispychicken #friedchicken #highprotein #easyrecipes #chicken #honey #lowcalorie #weightloss #gymfood #foodie #fatloss #macaroni
High Protein Sticky Honey Garlic Chicken๐Ÿฏ๐Ÿง„๐Ÿ— Only 461 Calories!

So flavorful, indulgent and ready in less than 25 mins! One of my favorite meals, so easy and perfect for meal prep๐ŸคŒ๐Ÿฝ

Macros per serving (4 Total)

461 Calories | 44g Protein | 45g Carbs | 11g Fat

Ingredients (4 servings)

- 800 Cubed Chicken Breast
- 4 garlic Cloves Minced or 1 tbsp Garlic Powder
- 1 tbsp Paprika
- 1 tbsp Black Pepper
- 25g Sriracha
- 30-40ml Soy Sauce (half light and half dark soy sauce)
- 30g Honey
- 2 tsp Olive Oil or Cooking Spray

Rice Mix

- 2 Garlic Cloves Minced
- 1 Medium Red Onion thinly sliced
- 1 Red Bell Pepper
- 540g Cooked White Rice
- 20ml Soy Sauce
- 15g Honey
- 2 tsp Sesame Oil
- Green Onion & Sesame Seeds

Find more Easy & Delicious Recipes like this in my Digital Cookbook๐Ÿ‘จโ€๐Ÿณ๐Ÿ“–๐Ÿ”ฅ

Important Cooking Notes

- Marinate the chicken for 1-2 hours for better flavour
- Cook the chicken for 3-4 mins each side till golden brown
- When adding the honey to the chicken, make sure the heat is turned OFF! Then mix it in properly before setting aside
- Cook the garlic for 1-2mins till fragrant before adding the onions and bell peppers
- After adding the rice, chicken and extras, give it all a good mix till well combined. You can save some chicken to serve on top of the rice
#honeygarlic #chickenrecipes #chicken #mealprep #highprotein #lowcalorie #weightloss #easyrecipes #quickmeals #healthyrecipes #eathealthy #healthy #fitness #gymfood #fatloss #foodie
High Protein Creamy Steak Fajita Pasta! ONLY 545 Calories!๐Ÿฅฉ๐Ÿ๐Ÿ”ฅ

One of the most incredible combos, perfectly cooked steak with a creamy fajita pasta. Indulgent and a perfect way to add steak to your meal preps๐ŸคŒ๐Ÿฝ

Macros per serving (total 4)

545 Calories | 57g Protein | 46g Carbs | 13g Fat


- 700g Topside Beef cut into steaks (this is the leanest cut of beef, you can use any beef cut you like)
- Season both sides with Garlic Powder, Chilli Powder, Salt, Pepper and Olive Oil
- 20g Light Butter for cooking

Creamy Fajita Sauce

- 300ml Low Fat Milk
- 150g Light Cream Cheese (Brand: Philadelphia Lightest)
- 40g Parmesan Cheese
- 1 tsp Garlic Powder, Oregano, Salt, Chilli Flakes
- 1/3 Cup Pasta Water

For Cooking

- 243g Uncooked Penne Pasta = approx 540g Cooked Pasta
You can use protein pasta for this to improve macros and protein quantity
- 1/2 Red and White Onion thinly sliced
- Red & Green Bell Pepper thinly sliced
- Garnish with Fresh Parsley
- Add seasoning to taste if needed

Find more Easy & Delicious Recipes like this in my Digital Cookbook!๐Ÿ‘จโ€๐Ÿณ๐Ÿ“–

Important Cooking Notes

- Marinate your steak for as long as you can for better tenderness and flavour. Make sure you cook adequately depending on the thickness of your steaks
- You can use any cut of beef you prefer, just be mindful of calorie changes
- Once the steaks are cooked, set them to the side to rest before thinly slicing to serve on top of the pasta
- After adding the creamy sauce and pasta in the pan, let it simmer for a few mins to allow the sauce to thicken up
#pasta #steak #pastalover #mealprep #fajitas #beef #beefsteak #healthyrecipes #highprotein #easyrecipes #quickmeals #weightloss #fatloss #eathealthy #foodie #fitness #steaklover #healthymeals
High Protein Crispy Orange Chicken Meal Prep!๐ŸŠ๐Ÿ—

One of the most popular takeout meals, packed with fresh flavours, indulgent and easy to make!

Macros per serving (4 total)

500 Calories | 48g protein | 56g carbs | 10 fat

INGREDIENTS (for 4 servings)

For the Crispy Chicken:

- 800g raw chicken breast (cut into cubes)
- 1 tsp salt & pepper
- 2 tsp garlic powder
- 2 tsp paprika or smoked paprika
- 40g cornflour or cornstarch

For the Sticky Orange Sauce:

- 350ml fresh orange juice (you can squeeze from fresh oranges or use store bought)
- 50ml low sodium soy sauce
- 30g honey
- 10g cornflour or cornstarch
- 40-50ml water
- 1/2 or 1 tsp chilli flakes (depends how spicy you want it)
- 3 garlic cloves chopped
- 1 tbsp ginger chopped
- Orange zest (optional)

To serve:

- Sesame seeds
- Green onion / Scallion
- 130g cooked white rice per serving

Calories and macros may vary based on ingredients you use!


Find more Easy, Healthy & Delicious Recipes like this in My Recipe Cookbook!๐Ÿ‘จโ€๐Ÿณ๐Ÿ“–โค๏ธ

Important notes:

- When coating the chicken with cornflour make sure each piece is evenly coated to get the best crispy results. You can also oven or air fry the chicken to get better crispy results!
- This is perfect for meal prep and can be frozen for weeks of stored in the fridge for 4-5 days
- To reheat from frozen just place in a microwave for 5 minutes or remove the night before to thaw overnight
#orangechicken #chickenrecipes #highprotein #mealprep #easyrecipes #weightloss #fatloss #takeout #takeaway #chinesefood #healthyrecipes #healthymeals #lowcalorie #foodie #gymfood #fitness #eathealthy
High Protein Korean Beef Rice Bowls for weightloss! Only 484 Calories๐Ÿฅฉ๐Ÿš๐Ÿ”ฅ

My take on a very popular Korean dish! Genuinely one of the tastiest meal preps iโ€™ve made๐ŸคŒ๐Ÿฝ๐Ÿ”ฅ

Macros per serving (4 servings total)

484 Calories | 50g Protein | 52g Carbs | 7g Fat

Ingredients (for 4 portions)

- 800g Lean Beef Mince (I use topside beef one of the leanest cuts)
- 80g Low Sodium Soy Sauce (You can mix light and dark soy sauce)
- 30g Honey
- 4-5 Garlic Cloves Minced
- 25g Gochujang
- 10ml Sesame Oil
- 1 tsp Sesame Seeds

Pickled Cucumbers

- Sliced Cucumber
- Grated Carrots
- 20g Light Soy Sauce
- 10g Rice Vinegar
- 1 tsp Garlic Powder
- 1 tsp Chilli Flakes
- 1 tsp Sesame Seeds

Spicy Lemon Mayo

- 50g Light Mayo
- 25g Sriracha
- 1/2 tsp Garlic Powder
- 1/2 Lemond Juice
- 140g Cooked Rice per serving (560g total)
Find more Easy & Delicious Recipes like this in my Digital Cookbook!๐Ÿ‘จโ€๐Ÿณ๐Ÿ“–๐Ÿ”ฅ

Important cooking notes

- When cooking the beef, use cooking spray or olive oil. Cook for 5-6 mins till brown then add the sauce. Cook for another 5 mins to get the beef golden and crispy
- You can make the pickled cucumbers and spicy lemon mayo in advance and store it in the fridge in bulk
- Serve with Hot rice and enjoy!
#koreanfood #koreanbbq #koreanbeef #beef #mealprep #healthyrecipes #highprotein #easyrecipes #lowcalorie #foodie #eathealthy #weightloss #fatloss #gymfoodie #fitness #quickrecipes #healthymeals
High Protein Chicken Shawarma & Crispy Fries!๐Ÿ—๐ŸŸ Only 450 Calories!

This is easily one of the BEST meal preps iโ€™ve ever made! The flavour combinations are truly incredible๐ŸคŒ๐Ÿฝ๐Ÿ”ฅ Shawarma is the most popular fast food dish

Macros per serving (4 Total)

463 Calories | 50g Protein | 36g Carbs | 13g Fat


- 900g Chicken Breast cut into thin slices
- 3-4 Garlic Cloves crushed
- 1 tbsp Smoked Paprika
- 1 tbsp Onion Powder
- 1 tsp Cinnamon
- 1 tsp Cumin
- 1 tsp Salt & Pepper
- 2 tsp Olive Oil
- 2 tbsp Tomato Paste
- 1 Lemon Juiced


- 800g Raw Potatoes cut into fries
- 1 tsp salt, pepper, oregano, paprika
- 2 tsp Olive Oil

Garlic Sauce

- 200g Low Fat Greek Yogurt
- 75g Light Mayonnaise
- 1-2 minced Garlic Cloves
- 1/2 tsp salt, pepper
- 1/2 Lemon Juice

Crunchy Slaw

- Thinly cut Cabbage
- Grated Carrots
- Lemon Juice and Salt
- Pickles

Find more Easy & Delicious Recipes like this in my Digital Cookbook!๐Ÿ‘จโ€๐Ÿณ๐Ÿ“–โค๏ธ

Important Cooking Notes

- Marinate the chicken for as long as possible, overnight for best flavours
- When layering the meat make sure they donโ€™t fall to the sides. You can use a regular baking dish to layer on
- Bake the fries in the oven for 25 mins or air fry for 15 mins at 200C
- You can prep the garlic sauce and crunchy slaw in bulk in advance and store in the fridge for multiple days
- When the chicken is cooked, let it cool down then use a sharp knife to cut into thin strips and serve
#shawarma #chickenshawarma #chicken #fries #chips #frenchfries #mealprep #highprotein #easyrecipes #weightloss #fatloss #takeaway #takeout #healthyrecipes #foodie #fitness #eathealthy #healthymeals #lowcalorie
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