Chicken Tzatziki Bowl - to try

 

Chicken Tzatziki Bowl — 50g protein, 345 calories, two minutes prep time!

Full Recipe (1 serving)
* Cucumber — 1 medium, finely sliced
* Red onion — ½ small, diced
* Low fat Greek yogurt — 160g
* Garlic — to taste, minced or fresh
* Lemon juice — ½ squeeze
* Olive oil — 6ml
* Salt — to taste
* Cooked chicken breast — 150g
* Lemon zest — optional

Add 100g chickpeas for extra fibre.

Combine yogurt, garlic, lemon juice, olive oil and seasoning to make the tzatziki. Mix in cucumber and red onion. Add chicken and toss everything together.

First Take Hadrian

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One-Pot High-Protein Chicken Biryani

 

One-Pot High-Protein Chicken Biryani — One pan. Minimal washing up. Elite macros. Elite taste. Took me no time to prep. Perfect family dinner or easy meal prep. Highly recommend! What a nice mix up to boring chicken and rice.

Full Recipe (Approx. 4 servings)
* Chicken breast, diced — 600g (approx. 21.2 oz / 1.3 lbs)
* Basmati rice (uncooked) — 200g (approx. 7 oz / 1 cup)
* Onion, thinly sliced — 1 onion (approx. 150g / 5.3 oz)
* Red pepper, diced — 1 pepper (approx. 100g / 3.5 oz / 3/4 cup)
* 0% fat Greek yoghurt — 150g (approx. 5.3 oz / 2/3 cup)
* Peas (frozen is fine) — 100g (approx. 3.5 oz / 2/3 cup)
* Light coconut milk — 100ml (approx. 3.4 fl oz / 2/5 cup)
* Boiling water or chicken stock — 300ml (approx. 10.1 fl oz / 1.25 cups)
* Olive oil (or spray) — 1 tbsp (approx. 15ml)
* Garam masala — 1 tsp
* Ground cumin — 1 tsp
* Paprika — 1 tsp
* Turmeric — 1/2 tsp
* Chilli powder (optional) — 1/2 tsp
* Salt & pepper — to taste

Method:
1. Combine ingredients into an oven-safe dish or pot.
2. Cook for 60 minutes at 180°C.
3. Once done, fluff the rice with a fork and taste for seasoning.
4. Add chopped coriander or a squeeze of lemon to finish.

Macros & Fibre (per serving)
* Calories: 540 cals
* Protein: 48g
* Carbs: 45g
* Fat: 15g
* Fibre: 5g

Verdict
9/10 — One pan means minimal washing up, and the prep takes virtually no time at all. With elite macros and elite taste, it serves as the ultimate family dinner or easy meal prep option. A brilliant way to switch things up from boring chicken and rice. Highly recommended!

Full credit to @gymtrav for the original — go show them some love. 🤍

High-Protein Cheesecake - to try

 

High-Protein Cheesecake — Surprisingly tastes like cheesecake, took no time at all to prep, and honestly took my breath away—left speechless! Personally, I’d pair it with some berries, but it was top-tier and I’ll certainly make it again.

Full Recipe (For 1 generous serving)
* Plain Greek yogurt (high-protein / 0%) — 1 cup (approx. 225g)
* Large egg — 1 egg
* Honey — 2 tbsp (approx. 30g)
* Vanilla extract — 1/2 tsp
* Salt — A tiny pinch

Method:
1. Mix everything really well together in a bowl until completely smooth.
2. Pour the mixture into a lightly greased small ramekin or oven-safe dish.
3. Bake at 325°F (approx. 165°C) for 20 minutes. The edges should be set while the center still has a slight jiggle.
4. Let it cool completely, then refrigerate for at least 2 hours (overnight is even better) to firm up and get that cold, creamy cheesecake texture.
5. Top with fresh berries and enjoy!

Macros & Fibre (per serving)
* Calories: ~302 cals
* Protein: 30g
* Carbs: 38g
* Fat: 4g
* Fibre: 1g (Estimated)

Verdict
9.1/10 — An absolute masterpiece that genuinely tastes like authentic cheesecake. Incredibly fast to put together, leaves you completely speechless at how good the texture is, and hits your precise macro goals. A guaranteed repeat!

Full credit to @itscharles.health for the original — go show them some love. 🤍

First Take Hadrian

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Apple Crumble Baked Oats - to try

 

Apple Crumble Baked Oats — An elite meal prep breakfast with fantastic macros that tastes like apple crumble, which I’m a total sucker for! Pair with Greek yogurt to further bump the protein. Highly recommended.

Full Recipe (for 1 portion)
* Apple — 1/2 apple (approx. 90g–100g / 3.2 oz – 3.5 oz)
* Porridge Oats — 25g (approx. 0.9 oz / 1/4 cup)
* Greek Yogurt (0%) — 175g (approx. 6.2 oz / 3/4 cup)
* Milk of choice (semi-skimmed used) — 90ml (approx. 3 fl oz / 1/3 cup)
* Cinnamon — 2 tsp
* Honey — 5g (approx. 1 tsp)

Method:
* Combine ingredients into your baking dish/portion.
* Bake it at 180°C for 35–40 minutes until set and golden.
* Note: This is a household favourite with my clients!

Macros & Fibre (per portion)
* Calories: 299 cals
* Protein: 26g
* Carbs: 41g
* Fat: 4g
* Fibre: 5g

Verdict
8.5/10 — An elite meal prep breakfast that brings fantastic macros and genuinely tastes like an apple crumble (which I’m a total sucker for). Pair it with some extra Greek yogurt on the side to further bump the protein, and you’ve got a morning winner. Highly recommended!

FirstTakeHadrian

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Split Pea Soup - to try

 

• 1 Tbsp avocado oil
• ▢1 medium onion, diced
• ▢2 garlic cloves, minced
• ▢1 large carrot, diced
• ▢2 ribs celery, sliced
• ▢2 cups split peas
• ▢6 cups vegetable broth
• ▢Sea salt to taste

• Heat oil in a large pot over medium heat.
• Add onion, garlic, carrots, and celery, and sauté for 5 to 7 minutes.
• Add split peas and vegetable broth, cover, lower the heat to a simmer, and cook for 45 minutes. Uncover and cook for 15 minutes.
• Season to taste with sea salt.

https://plantbasedonabudget.com/comfort-veggie-soup/

Potato Lentil Soup to try

 

• 1 Tablespoon avocado oil
• ▢1 Tablespoon cumin seed whole
• ▢1 medium onion diced
• ▢2 garlic cloves minced
• ▢1- inch piece of ginger chopped
• ▢2 cups of yukon gold potatoes peeled and cubed
• ▢1 cup red lentils
• ▢4 cups vegetable broth
• ▢1 teaspoon sea salt or  to taste
• ▢
• ▢½ teaspoon turmeric
• ▢1 cup coconut milk 

• In a large soup pot, or dutch oven, heat oil over medium heat. Add cumin seeds. Heat about 1 to 2 minutes. Do not let cumin seeds burn.
• Add onion, garlic, and ginger. Cook over medium-low heat with the lid on for 2 to 3 minutes until the onion begins to soften.
• Add potatoes and red lentils and stir to coat. Add broth and bring to a gentle simmer.
• Cover pot and cook over medium-low heat for 15-20 minutes until potatoes and lentils are very soft and mashable.
• Add salt and turmeric to taste. Stir in coconut milk.
• The soup will be chunky at this point. Eat as is, or use an immersion blender to blend until creamy. You can also use a regular blender working in batches until you reach desired consistency.

https://plantbasedonabudget.com/potato-lentil-turmeric-soup/#wprm-recipe-container-18429

Stewed Apples - to try

 

3 to 4 medium apples, cored and chopped

1 Tbsp coconut oil

1 Tbsp butter

2 Tbsp water (plus a little extra if needed)

1-2 tsp ground cinnamon

Pinch of sea salt

¼ tsp vanilla extract (optional)

Prep the apples: Wash, core, and chop the apples into 1-inch cubes 

Melt the fats: Place a skillet over medium heat and add the coconut oil and butter until melted and combined.

Start stewing: Add the apples and 2 tablespoons of water to the pan. Toss to coat the fruit in the oil and butter.

Cover and soften: Cover the skillet with a lid and cook for about 5 minutes, stirring occasionally, until the apples start to soften and absorb the liquid.

Add spices: Remove the lid and stir in the cinnamon, salt, and vanilla extract.

Simmer until tender: Reduce the heat to medium-low and cook uncovered for another 3 to 5 minutes, stirring frequently, until the apples reach your preferred tender, jammy consistency and the sauce thickens.

Serve: Remove from heat and enjoy warm on their own, or top on oatmeal, yogurt, or ice cream.