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.
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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
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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.
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Yields:
• 5-6 chicken thighs
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Calories/Macros (per thigh with skin):
Approx. 224 Calories
24g Protein
13g Fat
4g Carbs

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Skip the butter and make some weight loss chicken tandoori

Only 497 calories / serving
Macros: 36gC | 71g P | 8g F (no butter*)

7 oz chicken 4oz rice 50g oikos pro plain yogurt

Super delcious and easy low calorie / high protein weight loss meal prep.

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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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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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