Sticky Miso Chicken Rice Bowl with Tahini Broccoli & Pickled Red Onion A good chicken rice bowl is always a win when you want a high-protein, healthy dinner that actually fills you up. This version layers sticky miso chicken, knarly tahini broccoli, and warm pickled red onions over fluffy jasmine rice. Serves 2
480 kcal & 40g protein per portion Ingredients For the chicken 2 chicken breasts 1 tbsp white miso paste 1 tbsp soy sauce 1 tsp honey 1 tsp sesame oil Juice of ½ lime 1 tsp chilli paste 1 garlic clove, grated 1 tsp grated ginger For the tahini broccoli 1 head of broccoli, cut into florets 1 tbsp tahini 1 tbsp soy sauce 1 tsp grated ginger 1 tsp honey For the pickled onion 1 red onion, thinly sliced 50ml white wine vinegar 30ml water ½ tsp sugar Pinch of salt To serve 250g cooked jasmine or sushi rice (125g per portion) Extra spring onion & sesame seeds for garnish Method Warm the vinegar, water, sugar, and salt in a small saucepan. Add the red onion and simmer for 1–2 minutes until just softened. Set aside to pickle. Lightly bash the chicken breasts to an even thickness. Whisk together the miso, soy sauce, honey, sesame oil, lime juice, chilli paste, garlic, and ginger. Coat the chicken and leave to marinate. Cook the rice according to packet instructions and fluff with a fork. In a separate bowl, whisk together the tahini, soy sauce, ginger, and honey. Add a splash of water to loosen if needed, then toss with the broccoli until well coated. Air fry at 200°C for 10 minutes, or roast in the oven. Sear the chicken in a hot pan for 3–4 minutes on each side until golden. Transfer to the air fryer, placing it on top of the broccoli, and cook at 190°C for 5–7 minutes until the chicken is cooked through and the broccoli is crisp. Assemble the bowls with rice, tahini broccoli, sliced miso chicken, and warm pickled onion. Garnish with spring onion and sesame seeds, if you like. #healthyfood #healthyrecipes

MEAL DEAL MAINS episode 11: Chicken and bacon Caesar pasta salad that’s ready in 15 mins! 💅🏼 Click save and share/tag somebody looking for easy, quick, and delicious lunch ideas. Which meal deal shall I recreate next?! Follow me for more @jadecarolanfitness Macros👇 Calories 539 Protein 63g Fat 16g Carbs 34g Ingredients👇 100g dry pasta 250g chicken breast (Seasoned with garlic, paprika, herbs, lemon juice) 4 light smoked turkey bacon rashers Lettuce Dressing👇 200g 0% fat greek yoghurt 40g parmesan 4 anchovies 1tsp black pepper 1/2 lemon juice splash of woster sauce Blend all of the ingredients listed under dressing to create the Caesar dressing. I used leftover roast chicken breasts that I had roasted in paprika, garlric, herbs and lemon juice. Alternatively, season the chicken breast with these seasonings and pan fry until cooked through. Leave to cool then slice. Pan fry turkey bacon until cooked to preference, leave to cool then slice. Boil the pasta in salted water, drain, and leave to cool. Wash and chop the lettuce. Layer everything up in meal prep containers and store in the fridge for up to 3 days! Let me know if you try - tag me 💖 - - - - #mealdealmains #mealdeal #caesarsalad #highproteinlunch #highprotein #mealprep #mealpreprecipes #easymeals #easylunch #quicklunch #lunchideas #healthyrecipes

What I eat in a day to hit 138g of protein and 25g fibre from food. Click save and let me know if you’d like a breakdown of anything. Follow me for more @jadecarolanfitness Breakfast Egg, cheese and avocado quesadilla with kefir, berries and seeds / 31g p: Great option if you dont eat meat/fish and want a breakfast with a good amount of protein! Lunch Meal prep chicken and bacon Caesar pasta salad that’s ready in 15 minutes. They are only 539 calories per portion with 63g protein too! Dinner Greek inspired roast chicken with spicy air fryer wedges, salad and tzatziki / 45g p: This is the kind of dinner I crave in spring/summer! - - - - - #wieiad #whatieatinaday #fulldayofeating #highprotein #caloriedeficit #healthymeals #healthyrecipes #easyrecipes #easymeals

High Protein Chicken Gyros! 🌯 82g of Protein 🤯💪🏼 Ingredients 👇🏼 (chicken & marinade) - 180g Thinly Cut Chicken Breast (raw weight) (Brand: Macrofoods Skinless Chicken Breast) - 100g Low Fat Greek Yoghurt (Brand: YoPro) - Squeeze Of Lemon Juice - Salt, Cumin, Smoked Paprika, Coriander Powder, Pepper (or whichever seasonings you have available) - 5g Minced Garlic - 1/2 Sliced Tomato - 20g Sliced Red Onion - Fresh Parsley (optional topping) Tzatziki Sauce 👇🏼 - 75g Low Fat Greek Yoghurt - 5g Minced Garlic - Dill & Salt - Freshly Grated Cucumber - Squeeze Of Lemon Juice Garlic Flatbread 👇🏼 - 60g Self Raising Flour (Brand: Vetta Smart Protein Self Raising Flour - or you can use plain flour mixed with 1 Tsp of baking powder & salt) - 75g Low Fat Greek Yoghurt - Parsley Flakes (optional topping) If cooking the chicken with the exact method I have in the video bake it in the oven at 220 Degrees Celsius for 20 - 25 Minutes. OR To keep it simple you can just cook it regularly on a pan, in the oven, air fryer etc. IMPORTANT NOTES 👇🏼 - You can either cook the chicken on a pan, grill, in the oven, air fryer or whichever way you prefer & is easiest. The method I did was placing 2 wooden skewers on a half cut onion then stacking the chicken on top. - Depending on the brand of yoghurt different ones contain more/ less moisture which can cause the dough to be sticky. If this happens slowly add more flour until you have a consistent you can work with. - When rolling the dough out make sure to lightly flour your surface beforehand to avoid sticking. - You don’t have to make the flatbread & can use any store bought one if you like but fresh is always best! Macros are based on the specific brands of ingredients I used listed above. Brands & certain ingredients can be substituted to your own liking if needed, Macros may vary if you chose to do so. #gyros #highprotein #highproteinmeals #healthyrecipes #easyrecipe #Fitness

Cheeseburger sliders... if you want a quick, easy and tasty garden dinner to share with the family on a sunny evening, give these a go! Click save and share with somebody who would love these 😍 Follow me for more @jadecarolanfitness Macros👇 Calories 451 Protein 30g Fat 24g Carbs 30g Ingredients 👇 8 brioche buns 3tbsp ketchup 3tbsp light mayo 1tbsp american mustard 2tbsp pickle juice 1/2 tsp paprika 150g hot honey cheese 8 emmental cheese slices 20g butter 500g 5% beef mince 1 white onion 1tsp oregano 1tsp garlic powder 1tsp onion powder 1tsp black pepper salt parsley Pan fry diced onion for a few minutes before adding the beef mince. Season with salt, pepper, onion powder, garlic powder and herbs. Cook until brown. Combine ketchup, mayo, mustard, pickle juice and paprika to make a quick burger sauce. Place the brioche buns on an oven tray. Add a layer of burger sauce, hot honey cheese, the beef and onions, another layer of cheese then top with the bun. Brush with a little melted butter then bake in the oven for 10-12 minutes or until melted. Brush with the remaining parsley butter and dig in 👌🏻 - - - - #easyrecipes #summerecipes #bbqrecipes #easymeals #familydinners #highproteinmeals #easydinners #quickmeals

🍋📌GREEK CHICKEN GYROS BOWL | 50.3G PROTEIN 🇬🇷 These greek chicken skewers are loaded with fresh flavors! Chicken breasts marinated in smoked paprika, garlic and spices paired with creamy tzatziki, salty fries and Greek salad HEAVEN! 😍 467Kcals 50.3G protein 51.1g carbs 8g fat Make sure to like, save & follow for more 🤍 For serves 2 300g chicken breast, cut into chunks 1tbsp smoked paprika I used 1tbsp of gyros seasoning Salt & pepper 300g potatoes, cut into fries 🍟 1 salad tomatoes, slided into wedges 🍅 ½ red onion, sliced into wedges red 🧅 ¼ cucumber, cut into chunks 🥒 Shredded lettuce 🥬 30g feta 🧀 1 Greek flatbread ( I used the one from Iceland) Tzatziki 80g Greek yoghurt 20g grated cucumber 🥒 1 clove garlic, crushed 🧄 Pinch of fresh dill 🌿 Salt 🧂 Pepper 1.Marinade your chicken in the gyros seasoning, garlic salt, paprika and season with salt & pepper 2.Combine the tomato, red onion and cucumber and season with salt and pepper and a little drizzle of olive oil if you wish . 3.Season your potatoes with salt and pepper, spray with oil and pop into your air fryer for 20-25minutes at 200 degrees shaking half way through. 4. Pop your chicken onto skewers and spray with oil. Cook in the air fryer for 15 minutes or until cooked. 5.Meanwhile mix together your tzatziki ingredients. 6.Warm your pitta bread, and then add everything into your bowl and enjoy. . . . #chickengyros #greekfood #greece #fitness #healthy #dinnerideas #highprotein #highproteinmeals #summer #greece #tasty #gyros #tzatziki #healthyrecipes #quickrecipes #easyrecipes #foodblogger #fitness #gym #caloriecounting #viral #food #recipes #healthyfood #caloriecounting #macrofriendly #oneractive #foodblogger #tasty #foodie #musclefood #explore

Chicken Gyros Bowls – an absolute banger from my cookbook Low-Cal Kitchen Bangers! 🔥 Perfect for these sunny evenings!

➡️Thinly sliced chicken breast marinated in smoked paprika, oregano, cumin and coriander tossed with yoghurt and lemon juice. Threaded onto skewers before cooking. I like to cook it this way to then thinly slice into smaller pieces which is perfect if you wanted it stuffed into a flatbread! 💕 Served with halloumi, homemade pitta chips, salad and hummus! 🥙✨ Grab the full recipe in my cookbook – link’s in my bio! 📖👀 • • _________ #gyros #summerfood #dinnerideas #lowcaloriemeals #highprotein #easyrecipes

Greek Chicken Bowl 🇬🇷🥗 590 cals a bowl Honestly hooked on meal prep bowls. With 38g protein, it would make the perfect meal prep or even just dinner with lunch leftovers. Don’t forget to checkout both of my airfryer cookbooks, link in profile.   Marinate your chicken in:   - 5-6 chicken thighs   - 2 tbsp Greek yogurt   - 1 tsp paprika  - 1 tsp thyme  - 1 tsp oregano  - 1 tsp rosemary  - 1 tsp parsley  - 2 crushed garlic cloves  - Juice of ½ lemon  - Salt and pepper  - Olive Oil    Greek salad:  - 1/2 cucumber  - 100g cherry tomatoes  - 75g Feta cheese  - 50g Black olives  - Juice 1/2 lemon  - Fresh mint  - Fresh parsley  - Olive oil  - Salt and pepper    To serve:  Garlic cubed potatoes  Tzatziki (yogurt, fresh mint, squeeze of lemon juice, grated cucumber, salt and pepper)  Hummus (optional)  Toasted pitta bread (optional)     Method:   1. Pop your chicken thighs in a large bowl and add your yogurt, lemon juice and the spices above. Mix through, and let the chicken marinate for at least 4-5 hours, or overnight   2. Once your chicken is marinated, pop your garlic cubed potatoes in the air fryer for 10 minutes at 200, after ten minutes pop your chicken thighs into the air fryer and cook both of them for another 14 minutes at 200  3. While your chicken and potatoes are cooking, prepare your salad by mixing together your tomatoes, cucumber, mint, feta, olives parsley, olive oil and salt and pepper.   4. You can also prepare a super quick tzatziki sauce by mixing together some Greek yoghurt with lemon juice, grated cucumber, fresh mint, salt and pepper.  5. Once the chicken and potatoes are cooked, serve in a bowl alongside the greek salad and tzatziki sauce. You can also choose to serve this with some toasted pittas and hummus if you wish.     Enjoy     #airfryer #airfryerchicken #chicken #chickenrecipes #greek #gyros #gyrobowls #airfryermeals #airfryermealprep #mealprep #mealpreplunch #mealprepdinner #dinner #lunch #lunchideas #lunchinspo #viral #recipe #recipes #share #sharing #food #hungry #mealprepping #prep #organised

Go to breakfast: Chilli oil eggs, avo, sourdough & @WeightWorld collagen ☑️✨ #breakfast #collagen #morningroutine

MEAL DEAL MAINS episode 10 - Cheese and tomato pasta pot.. 🧀🍅Slowly but surely making my way through the requests, so keep letting me know what you’d like me to do next! This one is so quick and lasts in the fridge for up to 5 days. Serve it with some salad, and a protein source of your choice if you want to boost that! Follow me for more @jadecarolanfitness Macros👇 Calories 595 Protein 23g Fat 35g Carbs 49g Ingredients👇 1tbsp olive oil 300g pasta 1 white onion 6 garlic cloves 500g fresh plum tomatoes 1tsp salt 1tsp black pepper 1tsp italian herbs 1tsp basil 200g grated mature cheddar 40g reduced fat extra mature cheddar 80g tomato puree Squeeze of lemon juice Fresh parsley Pan fry onion and garlic for a few minutes before adding the tomatoes. Season with salt, pepper and herbs. Cover with a pan lid and cook on a medium/low heat until the tomatoes are soft and jammy. Crush the tomatoes, add puree, lemon juice and leave to one side to cool. Boil the pasta in salted water, drain and leave to cool. Make sure everything is cold so it doesn’t melt the cheese (if you want to eat it cold) and mix together. You can also heat it if you prefer it hot! - - - - - - #mealdealmains #mealdeal #cheeseandtomatopasta #easylunch #easyrecipe #mealpreprecipes #mealprep #lunchideas

Meatball marinara tacos with slaw... the perfect garden dinner for the warmer evenings and they are seriously good! 🤤Click save and share/tag somebody who needs to make these for you. Follow me for more @jadecarolanfitness Macros👇 Calories 273 Protein 20g Fat 12g Carbs 21g Meatballs👇 500g 5% beef mince 1tsp mixed herbs 1tsp garlic 1tsp onion powder 1tsp salt 1tsp black pepper 40g parmesan fresh parsley 1 egg 10g butter Marinara👇 1 onion 4 garlic cloves 500g passata 1tsp herbs salt pepper fresh basil leaves parmesan wedge Slaw👇 1 shredded carrot 100g finely sliced red cabbage fresh parsley 1tbsp creme fraiche mixed with a splash of water 1tsp pickle juice 1/4 tsp salt, pepper and herbs 8 mini tortillas 40g four cheese mix 1 lime 1 avocado jalapenos and basil to garnish Season the mince with salt, pepper, onion & garlic powder. Grate in parmesan and add chopped fresh parsley. Crack in the egg and mix well until combined. Roll into small equal balls. Pan fry the meatballs in butter until brown all over then remove from the pan. Add diced onion for a few minutes before adding chopped garlic for a further couple of minutes. Pour in the passata and season with salt, pepper and herbs. Add fresh chopped basil. Add the meatballs back in and the end of a parmesan wedge to the middle, if you have one. Cover with a pan lid and cook on a low heat for 15 minutes. Add shredded carrots and cabbage to a bowl with freshly chopped parsley. Mix creme fraiche with a splash of water, pickle juice, salt, pepper and herbs. Coat the veggies in the dressing. Remove the lid from the meatballs, add four cheese mix and cover again. Cook for a further 5 minutes or until the cheese has melted. Pan fry each tortilla for a minute or so per side over a high heat. Serve with lime, smashed avo, jalapenos and fresh basil. Let me know if you try!!🩷 - - - - #meatballmarinaratacos #meatballmarinara #highprotein #easymeals #dinnerideas #highproteindinner

Chicken Gyros 2 ways: Wraps and gyros rice salads for meal prep! Click save and share/tag somebody who would love this 💕 Follow me for more @jadecarolanfitness Ingredients👇 Chicken👇 1kg boneless chicken thighs 50g greek yoghurt 2tsp paprika 2tsp italian herbs 2tsp garlic 1tsp cumin 1tsp black pepper 1 lemon sea salt Tzatziki👇 200g greek yoghurt half cucumber dill 1tsp garlic paste 1/2 lemon salt & pepper Salad👇 1 romaine lettuce 150g baby tomatoes fresh dill lemon 4 wraps 440g cooked rice 80g feta Makes 4 wraps and 2 meal preps. Macros per gyros wrap👇 Calories 573 Protein 40g Fat 20g Carbs 59g Macros per gyros rice salad meal prep👇 Calories 664 Protein 45g Fat 22g Carbs 68g - - - - - - - #chickengyros #gyros #greek #mealpreprecipes #healthyrecipes #foodcontentcreator #easyrecipes #easymeals #dinnerideas

GYROS BOWL 🥗 Cals: 464 P: 49.8g • C: 39.9g • F: 8.1g Serves 1 Ingredients: - 150g diced chicken breast - Seasoning: I used mingles Garlic Gainz - 330g spudlite potato - season with salt, pepper & nandos Peri-Peri salt - 5 cherry tomatoes, 1/2 cucumber, 75g capsicum - 30g feta - 40g tzatziki Recipe: - Peel your potato’s and cut into thick chunks, pat with paper towel to dry - Season with salt, pepper, spay of oil. Line on a baking tray - Bake for 30-40 minutes @190° turning half away - While your chips are cooking, dice all your salad ingredients & combine - Add diced chicken to a pan and season - Assemble your bowl with chips, chicken, salad & top with tzatziki - Enjoy! 🫶🏼 #mealprep #highprotein #highproteinmeals #highproteinrecipes #highproteinmealprep #healthyrecipes #lowcalorierecipe #caloriedeficit #fdoehighprotein

The Sleep Better Box from @OK Beauty Box is worth over £245, usually on sale for £60, but you can get it in an exclusive TikTok Shop Sale for just £40 today! Highly recommend getting it if you want to sleep like a baby. ✨Included in the box✨ NEOM Perfect night's sleep pillow mist 2 pack of So Eco satin pillow cases Gruum Puls Pulse point roller ball deep relaxation - LOVE this. Aromatherapy associates support bath and shower oil Aristocrat satin sleep mask Disciple London downtime sleepy mist Purscents sweet dreams candle Avant skincare moisture surge overnight treatment Beauty Pro warming eye mask Plus, a voucher to redeem 4 copies of OK! Magazine - - - #tiktokmademebuyit #nightroutine #wellnessroutine #sleeproutine #sleep

Greek Chicken Gyros on a Homemade Spit 🔥 Recipe ⬇️ #chickengyros #dinnerideas #chickenrecipes #healthyrecipes #greekfood Chicken Gyro: 2lbs chicken thighs 1/2 cup Greek yogurt 1/4 cup olive oil 1 lemon, zest and juice 4 garlic cloves, minced 2 tsp salt 1 tsp paprika 1 tsp cumin 1 tsp oregano 1 tsp coriander 1 tsp pepper Directions: Slice chicken thighs in half then add to a bowl with all remaining ingredients. Mix well, cover and allow to marinate up to 12 hours. Homemade Spit: 1 large onion 2 wooden skewers Direction: slice top and bottom of the onion, and use the thickest part (middle). Lay on a foil lined sheet pan and push in two wooden skewers. Layer on your chicken, then bake in a 350°F oven until the internal reaches 165°F. Once rested, slice chicken off the spit. Tzatziki: 1 cup Greek yogurt 1/3 cucumber, grated and drained 1 clove garlic, grated 1/2 lemon, juiced 1 tsp dill 1/2 tsp salt Directions: combine all ingredients. Additional Ingredients: 6 pitas, warmed 2 roma tomatoes, diced for topping 1/2 cucumber, diced for topping 1/4 red onion diced for topping 1/2 cup crumbled feta Spread tzatziki on a warmed pita then add your sliced chicken. Top with diced red onion, cucumbers, tomatoes, feta and drizzle on more tzatziki. Enjoy!

If you want a low carb high protein meal, try this air fry chicken parmigiana with roasted tomatoes and a rocket salad. Click save and tag/share somebody looking for healthier recipe ideas! Follow me for more @jadecarolanfitness Macros👇 Calories 490 Protein 52g Fat 18g Carbs 28g Ingredients👇 300g chicken breast 3tsp onion powder 3tsp garlic powder 2 tsp salty black pepper egg wash 50g panko bread crumbs 200g tomatoes 2 garlic cloves 1tsp herbs 1tbsp olive oil 40g oregano marinara 50g light mozzarella 40g parmesan rocket fresh basil Butterfly the chicken and thin it out slightly. Season with garlic, onion, salt and pepper. Add egg wash to a bowl and panko breadcrumbs to a plate, add the same seasonings. Dip the chicken into the egg, into the crumbs and air fry for 15 mins at 200. Add tomatoes to an oven dish, drizzle with oil, add sliced garlic, herbs, salt and pepper. Roast for 15 mins at 200. Once the chicken is crispy, top with marinara, mozzarella and parmesan. Air fry for a further 5 mins at 200. Serve with rocket and fresh basil. - - - - -- #highprotein #lowcarb #lowcalorie #healthyrecipes #easyrecipes #easymeals #dinnerideas #foodcontent #highproteinrecipes