Instagram Story Save

5030 LOW CAL | EP.11 PRAWN & CITRUS NOODLE SALAD

50 Protein | 545 Kcal | 6 Fat | 78 Carbs

1 Grapefruit
1 Blood Orange (regular is fine)
1 Cucumber
200g cherry Tomatoes
3 Spring Onions
Handful of Mint Leaves
Handful of Coriander
90g Rice noodles, dry weight

Minced prawns:
440g Prawns
1 tbsp fish sauce
White pepper
1 Garlic Clove
1 Lemon grass Stalk
2 tsp Chilli flakes
2 tsp Avocado Oil

Dressing
3 tbsp Fish Sauce
2 Limes Juice
1 tbsp Chilli/garlic paste (optional)
1 Lemongrass Stalk
1 tbsp Sugar
1 Garlic Clove
2 Birds Eye chillies

First up prep the veg. Remove the outer layer from the lemongrass, smash with the back of your knife and finely chop. Pick the herbs, julienne the spring onions and cucumbers and have the cherry tomatoes. Segment the citrus fruit.

For the prawns, pop them in a food processor with half the lemongrass, 1 tbsp fish sauce, a clove of grated garlic and 2 tsp of chilli flakes and pulse until minced. You can totally do this with a knife. Set a non-stick pan over a medium heat, add the avocado oil and cook for 4-5 minutes, breaking up as you go. Set aside.

For the dressing, add the remaining lemongrass, garlic and chilli to a mortal and pound into a rough paste. Add the remaining ingredients and mix well.

Cook the noodles in boiling salted water for 2 minute before draining and rinsing under cold water.

Add the noodles to a bowl, followed by all the veggies and pour over the dressing. Give it a mix and enjoy.

#highprotein #5030 #lowcalorierecipes #easyrecipe

5030 LOW CAL | EP.10 HONEY SOY CHICKEN SALAD

581 Kcal | 51g Protein | 27g Fat | 36g Carbs

For the chicken
350g Chicken Mince
1 tbsp Honey
1 tbsp Dark Soy Sauce
2 Garlic Cloves
2 tsp Avocado Oil
1 tbsp Shaoxing Wine or Chicken Stock
Salt

1 Cucumber
1/2 Hispi Cabbage
2 Corn Cobs
1/2 Iceberg Lettuce
100g Cherry Tomatoes
20g Thai Basil
3 Spring Onions

Dressing
300g Silken Tofu
1 tbsp Chilli Crisp
1 tbsp Peanut butter
1 tbsp White Miso
1 Lime
Salt

Optional Toppings
Tajin
Sesame Seeds
Crispy Onions

For the sauce, add the silken tofu to a blender and pulse until smooth, making sure not to over blend. Add to a bowl with the miso, chilli crisp, peanut butter, lime juice and salt. Set aside.

Pop the corn under a hot grill until cooked through and slightly charred, using a knife, remove the kernels from the cob.

Shred the Hispi cabbage and iceberg, half to tomatoes, slice the spring onions and julienne the cucumber.

For the chicken, heat a large frying pan over a medium heat. Once hot, add the oil and chicken and cook until you have a nice colour. Add the honey, dark soy and grated garlic and cook for another couple of minutes. Deglaze with the wine and season with salt.

Add all the vegetables to a mixing bowl, cover is dressing and give it a good mix. Divide between bowls, top with the chicken and finish some tajin and crispy onions.

#easyrecipes #highproteinrecipes #lowcalorierecipes #5030

5030 LOW CAL | EP. 9 BEEF & BLACKBEAN CHILLI WITH PICO DI GALLO

51 Protein | 585 Kcal | 21 Fat | 50 Carbs

INGEDIENTS FOR 2

For the Chilli
300g 5% Beef Mince
1 tbsp Olive Oil
200g Black Beans
1 tbsp Tomato Puree
200g Chopped Tomatoes
1 Red Onion
4 Garlic Cloves
1 Large Red Bell Pepper
1 tsp Cumin
1 tsp Chilli Flakes
1 tsp Smoked Paprika
1 tsp Dried Oregano
1 Scotch Bonnet Chilli
2 bay leaf
Salt to taste
Tajin

For the Pico Di Gallo
1 Large Tomato
1 Shallot
1 garlic clove
1 Lime
1 Jalapeño
Handful Coriander Leaves

To serve:
80g Soft Wheat Tortillas
30g Mature Cheddar, grated
2 tbsp 0% Greek Yoghurt

Set to oven to 170c. Cut the tortillas into triangles, like a pizza, spread evenly on an oven tray and give a light spray of oil. Pop into the oven for 8 minutes or until golden brown. Remove, immediately sprinkle with Tajin and salt and leave to cool.

For the chilli, dice the onion, peppers and garlic. Set a large pan over a medium heat and once hot go in with the olive oil followed by the onion, peppers and garlic. Cook for 4-5 minutes until softened, push to one side and add the beef. Once browned, pierce the scotch bonnet with a knife and throw it in with the bay leaf and spices. Cook for a few minutes, add the tomato paste and cook for another couple of minutes. Go in with the black beans and chopped tomatoes and leave to simmer while we make the salsa.

For the salsa, finely dice the tomatoes and add to a bowl with a little salt to draw out the moisture. Finely dice the shallot and jalapeño, grate the garlic and finely chop the coriander. Pour out the tomato juice into the chilli and add all the ingredients together. Season with lime juice and salt to taste.

To plate up, divide the chilli between two bowls, top with the pico di Gallo, a dollop of yoghurt, the grated cheese and the toasted tortilla chips.

#5030 #highproteinrecipes #highprotein #lowcalorierecipes

Taleggio, Potato & Lardon Pizza, a perfect spring evening paired perfectly with @jeanpaulgaultier #LeMale #JeanPaulGaultier AD

5030 LOW CAL | EP. 8 CHICKEN, CHICKPEAS & ASPARAGUS

14g Fibre! | 50 Protein | 558 Kcal | 22 Fat | 46 Carbs

INGREDIENTS FOR 2

For the beans
300g Queen Chickpeas
2 Shallots
4 Garlic Cloves
1 tsp Dijon Mustard
3 Anchovies
150g Cherry Tomatoes
1 tbsp Tomato Puree
1 tbsp Olive Oil
20g Parmesan
1 Red Chilli
Salt + Pepper
Lemon
1 Bunch Chives

For the Chicken
300g Chicken Mince
1 tbsp Fennel Seeds
1 tsp Chilli Flakes
1 tsp Oregano
1 Lemon

To serve
200g Asparagus
Basil Leaves
Mint Leaves
Dill Fronds

Dice the shallots, slice the garlic and chives, halve the cherry tomatoes and grate the parmesan.

Set a pan over a medium heat, once hot add the olive oil followed by the shallots, chilli, anchovies and garlic. Cook for 3-4 minutes until they begin to caramelise then add the sliced cherry tomatoes and cook for a few more minutes until jammy and breaking down. Next add the Dijon before going in with the chickpeas, juice and all. Finish with the parmesan lemon juice, salt and pepper to taste. Let gently simmer over a low heat while you cook the chicken.

Pop the asparagus on an oven tray, spray with a little oil and pop under a hot grill to char.

For the chicken, set a pan over a medium heat, once hot add a spray of olive oil followed by the chicken mince. Leave alone until it begins to caramelise before add the rest of the ingredients and breaking up. Once cooked, zest in the lemon and season with salt and pepper.

To serve, divide the beans between two bowls, top with the mince, top the broccoli on one side and finish with the fresh herbs and a squeeze of lemon.

#5030 #lowcalorierecipes #highprotein

How to cook anything in a stainless steel pan using the perfect stainless clad frying pan from @madein. Use my link in bio to check it out. #ad #madeinpartner

5030 | LOW CAL EP. 7 COTTAGE CHEESE CHICKEN CAESAR

63 Protein | 569 Kcal

For the dressing
100g Cottage Cheese
60g Low Fat Creme Fraiche
4 Anchovy Fillets, drained
30g Parmesan
1 Lemon
1 tsp Worcestershire sauce
1 raw garlic clove or 1 bulb Roasted Garlic
2 tsp Dijon Mustard
1-2 tbsp Capers

For the salad
200g Rotisserie Chicken Breast
1 Head Cos Lettuce
100g Tenderstem Broccoli
50g Sourdough Bread
1 tbsp Olive Oil
Basil
Chives

Preheat the over to 200c. Cut the bread into cubes, toss with the olive oil and a pinch of salt and roast until golden brown and crisp. On a separate tray, lay the broccoli flat. Roast until the broccoli is soft and slightly charred.

For the dressing, pulse the cottage cheese and creme fraiche in a blender until smooth, making sure not to over-blend. Then in a bowl, smash the anchovy fillets with a fork and mix with all the other ingredients. If using raw garlic, finely grate, otherwise just smash up the soft roasted cloves.

Separate the leaves from the lettuce, and toss through the dressing with the broccoli, 3/4 of the croutons and the basil. Plate up and top with the remaining croutons and few extra anchovies, if you like. Finish with extra grated parmesan, black pepper and lemon juice.

#lowcalorierecipes #lowcalorie #easyrecipe #5030

5030 | LOW CAL EP. 6 NUMBING CHICKEN & CUCUMBER SALAD 💪🍗

51 Protein | 590 Kcal | 23 Fat | 46 Carbs

INGREDIENTS FOR 2

450g Chicken Breast
20g Ginger
2 Spring Onions
1 tsp Msg
1 tbsp Salt

1-2 Whole Cucumbers
3 Spring Onions

Sauce
4 Garlic Cloves, Minced
1 tsp Sichuan Peppercorns
1 tbsp Sugar
2 tsp Sesame Oil
2 tbsp Chinese Black Vinegar
2 tbsp Soy Sauce
1 tbsp Dark Soy
2 tbsp Chilli Oil
6 tbsp Poaching Liquid

To Serve�Coriander�Sesame Seeds
200g Cooked Short grain Rice

For the chicken, add the ginger, spring onions, msg and salt to a large pan with enough water to cover the chicken. Bring to a simmer and drop in the chicken. Simmer for 3 minutes before topping with a lid and turning off, leaving to cook in the residual heat for 10 minutes. Remove, rest and either slice or shred.

For the sauce, mix everything together and set aside to chill out.

Slice the cucumber on an angle, then stack them up and slice unto thick strips. On a large platter, scatter the cucumbers on the bottom, top with the sliced chicken and pour over the sauce. Finish with coriander, spring onions and sesame seeds. Serve in the middle of the table alongside some warm rice.

#5030 #lowcalorierecipes

Roast Chicken & Asparagus Spring Panzanella with @justzapp

This is a perfect way to enjoy all the incredible spring produce, and you can get the best of the best on Zapp easier than ever.

INGREDIENTS FOR 2

4 Daylesford Organic Chicken Thighs
1/4 Bread Ahead Sourdough Loaf
1 Courgette
200g Natoora Marinda Tomatoes
1 Bunch Asparagus
1 tbsp Capers
1/2 Bunch Basil
1/2 Bunch Parsley
200g Bold Bean Queen Butterbeans
1 tsp Dried Oregano
Chicken resting juices
2 tbsp Citizen’s of Soil Olive Oil
1 tbsp Molden Sea Salt Odysea Wine Vinegar
30g 30 Month Parmigiano Reggiana Extra
Salt
Pepper

5030 | LOW CAL EP. 5 CHICKEN GYROS 🍗💪

60g Protein | 545 Kcal | 15g Fat | 45 Carbs

For the Chicken
350g Boneless, Skinless Chicken Thighs
100g 0% Greek Yoghurt
1 tbsp Cumin
1 tbsp Ground Coriander
1 tbsp Paprika
1 tbsp Onion Powder
1 tsp MSG
1 tbsp Dried Oregano
3 Cloves of Garlic, grated
Salt + Pepper

Tzatziki
1 Cucumber
200g 0% Greek Yoghurt
1 bunch Dill
1 Lemon
Salt + Pepper

To Serve
2 Pitas or flatbreads
2 Tomatoes, thinly sliced
1 Red Onion, thinly sliced
Guindilla Peppers
Lemon Wedges
Walker’s French Fries (or real French fries but this is great hack)

For the Chicken, optional thin out the chicken thighs slightly (as shown in the video), then add to a large bowl with the remaining chicken ingredients. Mix well. You can do this the day before if you like.

To cook the chicken, I like to skewer the thighs and bbq over hot coals until charred and juicy. Another option is to put on a sheet pan and place under a hot grill for 6-8 minutes on each side. Or just airfry until cooked through.

For the tzatziki, coarsely grate the cucumber and place into a bowl. Lightly salt and set aside for 5-10 minutes. Squeeze out the excess moisture and mix with the yoghurt, chopped dill, zest and juice of a lemon and season to taste with salt.

Slice up the chicken, and toast the breads. Top with the bread with tzatziki, then chicken, tomatoes, onions, guindillas and French fries.

#highproteinrecipes #healthyrecipes #lowcalorie #5030

5030 LOW CAL 💪 Low Calorie Recipes with over 50g protein that take less than 30 minutes to make.

No restrictive diets, just balanced meals that actually make you feel good.

#highproteinrecipe #easyrecipe #5030….

5030 | LOW CAL EP. 4 THAI STEAK SALAD

52g Protein | 561 Kcal | 28 Fat | 28 Carbs

INGREDIENTS FOR 1

225g Rump or Bavette Steak
2 tsp Avocado Oil
10g Jasmine Rice

For the Dressing
3 tbsp Fish Sauce
1 tbsp Sugar
1 Garlic Clove, grated
2 Thai Chillies, sliced
1 Lime, Juiced
Coriander Stalks, sliced

For the Salad
150g Cherry Tomatoes, halved
1/2 Cucumber, seeds removed & sliced
1 shallot, sliced
10g Thai Basil
10g Mint
10g Coriander
2 Spring Onions, sliced

Add 2 Tbsp uncooked jasmine rice to a dry frying pan set over a medium heat. Toast, shaking often, for 5-7 mins until golden and nutty-smelling. Let it cool, then blitz to a fine powder using a blender or grind in a pestle and mortar. Set aside.

Prep all the veggies and make the dressing.

Season the steak generously with salt. Heat aheavy frying pan over a high heat. Once hot, pat dry the steak and add the avocado oil to the pan. Lay the steak into the pan and press down with a weight. Flip every 30-45 seconds until you reach an internal temperature of 49c or cook to your liking. Rest for 5 mins, slice in half lengthwise and then slice into thin strips.

Mix everything together in a bowl with the dressing, vegetables, steak and toasted rice powder.

#5030 #highproteinrecipes #lowcalorierecipes