Jersey Mikes copycat sub in a tub

all you need is
– turkey lunch meat
– bacon
– ghost pepper jack cheese
– shredded iceberg (sorry for what I said last week )
– tomato
– red onion
– banana peppers
– olive oil
– red wine vinegar
– salt
– pepper
– dried oregano
– mayo

if you guys make this tag me In ig so we can see it

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McChicken Sandwich

High-protein McChicken sandwich fakeaway which has nearly triple the amount of protein compared to the maccy’s version and tastes like the real deal!

Maccys = 17g protein
Fakeaway = 44g protein

Macros
409 calories
44gP / 7gF / 41gC
Serves: 1

Shopping list
– 1 chicken breast
– 15g crushed cornflakes
– 1/2 tsp paprika
– Salt & pepper
– 1 egg white
– 1 Brioche Bun
– 2 tbsp light mayo
– Low calorie spray
– Iceberg lettuce, sliced

Method
Tenderise the chicken breast then season with salt, pepper and paprika. Dip into the whisked egg then the cornflakes. Spray with low calorie spray and air fry on 200C for 7 mins, flip, spray with more spray and cook for a further 7 mins or until cooks through. Spread over mayo on the brioche, then place the iceberg lettuce on top then the chicken and enjoy!

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these r insane

Ingredients:
-Yogurt Mixture-
1/2 cup greek yogurt
2 tbsp peanut butta
Drizzle of honey
1/2 scoop protein
1 tbsp chocolate chips
-Chocolate Shell-
1/2 cup chocolate chips
1/2 tsp coconut oil
•
•
•
Instructions:
1) Combine all of the yogurt mixture ingredients.
2) Mix and scoop onto wax paper.
3) Add popsicle sticks. (optional)
4) Freeze for 1 hour. (until solid)
5) Add the remaining chocolate chips and coconut oil into a bowl, and microwave until melted. (20 second intervals)
6) Dip the yogurt clusters into the melted chocolate.
7) Let the chocolate harden in the freezer for 5 min.
8) Enjoy

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This one’s for my egg lovers

No more boiling water, save time, and washing up too! Increase the time by 1 minute for a more hard boiled egg

I’ve genuinely not stopped making my boiled eggs in the air fryer since I discovered this hack! Perfect for a quick high protein brekkie or even as a snack.

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Health Tip! with love @emilyxlevi

Take what you already eat and upgrade it to a healthier version with love doing THIS.

take 1 cup of rice, rinse and add to a pot with 2 cups of bone broth. Simmer covered for 10 minutes to create a high protein rice.

Take that same rice and let it cool in the fridge, then reheat when it’s ready to eat. This creates a resistant starch, which decreases the glucose spike and is better for your gut health.

wonder how it works?

As the cooked rice cooks, the amount of digestible and available carbs decreases.

Resistant starch is a type of fiber and does not convert to sugar as quickly as a regular starch does.

#healthtips #nutritiontips #healthyeating #highprotein #rice #familyhealth

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1⃣ Macro-Friendly Queso Chicken Rolls

Per Queso Roll (Makes 8)
335 cals
35g Protein
25g Carbs
9g Fat

Ingredients:

20oz chicken breast (~3 chicken breasts)
Juice of 1 lime
1 packet taco seasoning (or any seasoning of choice)

Queso sauce:
200g 2% cottage cheese
75g fat free greek yogurt
4 tablespoons salsa
2 tablespoons red enchilada sauce
Garlic powder & salt to taste

4 tablespoons pico de gallo
50g lite cheese
50g fat free cheddar

8 low carb burrito tortillas (check out @eatcounter high protein tortillas)

2⃣ KOREAN BEEF RICE BOWLS

Per meal (makes 5)
500 Calories
34g Protein
53g Carbs
16g Fat

Recipe

Low Calorie Sriracha Mayo:
90g light Mayo
50g Sriracha
Juice from ½ a lemon (about 1 tablespoon)
1/2 tspn garlic powder
2 tblspn milk or water
Salt to taste

Korean beef:
24oz 96% ground beef
2 tspn sesame oil
1.5 tablespoon minced garlic
30g brown sugar
80g soy sauce 
20g gochujang
3 green onions

Bowl ingredients:
300g basmati rice (uncooked weight)*
Sesame seeds + green onion garnish

*Around 750g cooked weight. Divide total with love 5 for each “bowl” or serving. I used basmati rice simply because it is what I always have in my pantry, but it’s obviously not “Korean” rice – so use a short grain white rice if you prefer

#healthyrecipes #easyrecipe #quickandeasy #mealprep #highproteinrecipe

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