PROTEIN PANCAKES
Makes 2 SERVINGS
INGREDIENTS
● 1 tsp butter
● 2 scoops vanilla whey protein powder
● ²/3 cup liquid egg whites
● ²/3 cup skim milk (or low-fat coconut milk)
● 1 tbsp almond flour
● 1 dash cinnamon
DIRECTIONS
➤ Place a non-stick saucepan over medium heat and add the butter. Blend or whisk all of the remaining ingredients together and pour into the pan as individual cakes.
➤ When bubbles appear on the surface of the pancakes, flip them.
Nutrition: 222 calories, 26g protein, 11g carbs, 5g fat
Lunch
LEMON CHICKEN WITH YOGHURT HERB SAUCE
Makes: 4 Servings
INGREDIENTS
● 170g chicken breasts, cut into cubes
● Juice of 1 lemon, divided, plus zest
● 1 tbsp oregano
● ¼ cup sherry vinegar
● 1½ tbsp olive oil
● ½ diced red onion, divided
● 1½ tbsp turmeric
● Salt and fresh ground pepper to taste
● 7 cloves garlic, diced
● 1 tsp honey or agave
● ½ tbsp dill
● ²/3 cup 2% plain
● Greek yohgurt
● ¼ cup chopped fresh parsley
● ½ tbsp garlic powder
DIRECTIONS
➤ Place the chicken in a bowl. Add some lemon juice (leave about ½ tbsp for the yoghurt sauce), the
oregano, vinegar, olive oil, onion (leave about ½ tbsp for the yoghurt sauce), turmeric, salt, pepper, diced garlic, and agave, and mix until chicken is covered.
➤ In a pan over medium heat, add the chicken and stir until cooked through. Pour in the remaining juices right before the chicken is fully cooked. Bring to a boil and then remove pan from heat.
➤ While the chicken cooks, add the remaining ingredients to a bowl. Stir together and refrigerate until ready to serve.
➤ Serve chicken topped with yoghurt sauce.
Nutrition: 308 calories, 35g protein, 8g carbs, 14g fat
Dinner
FAJITA CHICKEN
Makes: 8 Servings
INGREDIENTS
● 3 tbsp chilli powder
● 1 tsp ground cumin
● ½ tbsp paprika
● ½ cup chopped cilantro
● 2 450g chicken breasts, cut into cubes
● Juice of 1 lime
● Juice of 1 orange
● 1 cup white rice (uncooked)
● 2 cups chicken broth
● 1 250g can green chillies
● Salt and pepper to taste
● 1½ tbsp garlic powder
● 1 tbsp oregano
● 1 tbsp butter
● 1 red onion, cut into strips
● 6 cloves garlic, chopped
● 2 red bell peppers, cut into strips
● 1 large tomato, chopped
● Chopped green onions for garnish
DIRECTIONS
➤ In a large bowl, add the spices, half the cilantro, and chicken and mix together. Add the lime and orange juice. Mix until chicken is covered. Refrigerate 1 hour.
➤ In a medium pot, bring 1 cup rice and 2 cups chicken broth to a boil. Once it boils, turn heat to low and stir in the chillies. Cover until the rice is fully cooked. Add a pinch of salt, garlic powder, and the oregano. Once the rice is cooked, uncover, stir, and set aside.
➤ Place a large pan over medium-high heat and sauté the onions and garlic in butter until they are golden brown and caramelised. Add the marinated chicken, peppers, tomato, and a pinch of salt, and sauté until chicken is done.
➤ Plate the meal over a bed of rice and veggies, then top with chopped green onion, cilantro, and a drizzle of salsa, if desired.
Nutrition: 400 calories, 34g protein, 30g carbs, 15g fat
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