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protein_teacher

Sam

7Following
114Followers
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Certified Nutritionist - PNL1 Easy Macro-Friendly Recipes 🍔🥦

Greek yogurt chia pudding macros: 355 calories / 33g carbs / 16g fat / 23g protein … Ingredients: ✅ 1/4 cup reduced fat milk ✅ 170 grams Fage 2% ✅ 1 tbsp honey ✅ 1 tbsp chia seeds ✅ 10 grams pecans ✅ strawberries … #yogurt #chiapudding #lowcalorie created by Sam with Mission's Marvelous
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Greek yogurt chia pudding macros: 355 calories / 33g carbs / 16g fat / 23g protein
…
Ingredients:
✅ 1/4 cup reduced fat milk
✅ 170 grams Fage 2%
✅ 1 tbsp honey
✅ 1 tbsp chia seeds
✅ 10 grams pecans
✅ strawberries
…
#yogurt #chiapudding #lowcalorie
Oreo Protein Shake: 420 calories / 41g carbs / 12g fat / 40g protein
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Ingredients:
✅ 1 scoop Oreo protein powder
✅ 1/3 cup Fage 0% Greek Yogurt
✅ 1/2 cup low fat milk
✅ 3 Oreos
…
#oreo #protein #macros #proteinshake
Spicy Egg & Cheese Burger: 385 calories / 28g carbs / 19g fat / 32g protein
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Ingredients
✅ 3.5 oz 90% beef
✅ 647 burger roll
✅ Velveeta cheese slice
✅ 1 fried egg
✅ 1 tbsp light Mayo
✅ 1 tbsp Buffalo sauce
✅ Shredded lettuce
…
#burger #grill #healthyrecipes #macros
Air Fryer Quesadilla: 340 calories / 38g carbs / 15g fat / 17g protein
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Ingredients:
✅ 1 extra large tortilla
✅ 42 grams reduced fat cheese
…
#airfryer #quesdadilla #macros
Protein Queso: 125 calories / 4g carbs / 6g fat / 17g protein
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Ingredients (makes 2 servings)
✅ 3/4 cup Fage 0% Greek yogurt
✅ 1/2 cup reduced fat 4 cheese blend
✅ 1 tsp reduced sodium taco seasoning
…
#healthyrecipes #queso #macros #protein
Air Fryer Apples: 76 calories / 20g carbs (3 servings)
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Ingredients:
✅ 4 medium apples (or 300 grams)
✅ 2 tbsp brown sugar
✅ 1/2 tsp cinnamon
✅ cooking spray
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Air fry at 350° F for 12 minutes
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#airfryer #apples #healthyrecipes #fall
Air Fryer French Toast Sticks (3 sticks): 77 calories / 14g carbs / 1g fat / 7g protein
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Ingredients:
✅ 1/3 cup milk
✅ 1/3 cup egg whites
✅ 1/2 tsp cinnamon
✅ 1/2 tsp vanilla extract
…
Air fry at 375° for 5 minutes
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#frenchtoast #airfryer #healthyrecipes #breakfast
Air fryer chicken wings (serves 4) macros: 395 calories / 3g carbs / 22g fat / 44g protein
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Ingredients:
✅ 2-3 lbs chicken wings
✅ 2 tbsp cornstarch
✅ 1 tsp garlic powder
✅ 1 tsp onion powder
✅ 1 tsp paprika
✅ 1/2 tsp salt
✅ 1/2 tsp pepper
…
Cook for 10 minutes at 400° F then flip and cook for another 8 minutes
…
#chicken #chickenwings #airfryer
Air Fryer Pizza Bagel macros: 288 calories / 58g carbs / 2g fat / 27g protein
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✅ 647 plain bagel
✅ 1.5 servings (42g) fat free mozzarella
✅ .25 cup(60g) fire roasted pizza sauce
✅ 8 slices Turkey pepperoni cut into quarters
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Air fry for 5 minutes at 360° F
…
#pizza #bagel #healthyrecipes
Ingredients:
✅ 3 medium potatoes
✅ 1 tbsp olive oil
✅ 1/2 tsp garlic powder
✅ 1/2 tsp paprika
✅ 1/2 tsp salt
✅ 1/4 tsp black pepper
…
Air fry potatoes for 15 minutes at 400° F (flip or shake halfway through)
…
#airfryer #potatoes #breakfast
Air Fryer Steak Bites Ingredients:
✅ 1 lb ribeye steak (or steak of choice)
✅ 1/4 cup soy sauce
✅ 1/2 tsp garlic powder
✅ 1/2 tsp onion powder
✅ pinch of sea salt
✅ green onion (optional)
✅ sesame seeds (optional)
…
#airfryer #steak #mealprep #healthyrecipes
Low calorie chocolate chip cookies (no eggs) 90 calories / 19g carbs / 3g fat / 1g protein
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Ingredients:
✅ 1.5 cups flour
✅ 1 cup sugar free maple syrup
✅ 1/4 cup light brown sugar
✅ 1/4 cup sugar free chocolate chips
✅ 1 tsp vanilla extract
✅ 1 tsp baking soda
✅ 1/4 tsp baking powder
✅ pinch of salt
…
Bake for 10 minutes at 350 F
…
#cookies #healthyrecipes #mealprep #lowcalorie
Protein milkshake: 345 calories / 23g carbs / 7g fat / 47g protein
…
Ingredients:
✅ 3/4 cup Fage 0%
✅ 1/2 cup reduced fat milk
✅ 1 scoop whey protein
✅ 1 tbsp chocolate chunks
✅ 1/4 tsp xanthan gum (optional)
✅ 2-3 ice cubes
…
#protein #milkshake #proteinshake
French press #coffee #frenchpress #coffeetiktok
Chocolate Banana Overnight Oats: 439 calories / 55g carbs / 10g fat / 34g protein
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Ingredients:
✅ 1/2 cup reduced fat milk
✅ 1 scoop whey protein
✅ medium banana (80 grams)
✅ 30 grams oats
✅ 1 tbsp chocolate chips
…
#oats #chocolate #banana
Fried Nutella bites: 140 calories / 24g carbs / 6g fat / 3g protein
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Ingredients:
✅ 1 slice 647 wheat bread
✅ 1/2 serving Nutella (18.5g)
…
Air fry 5 minutes at 380 F flipping halfway
#airfryer #nutella #chocolate
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