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High-Protein Chicken and Veggie Bake Ingredients: 1.5 kg (3 lbs) boneless, skinless chicken breasts or thighs (cubed) 3 cups broccoli florets 2 cups bell peppers (any color, chopped) 2 cups zucchini (sliced) 2 large carrots (sliced) 1 large onion (chopped) 4 cloves garlic (minced) 2 scoops (about 60g) unflavored or savory protein powder (whey or plant-based) 1 cup low-fat Greek yogurt (or plant-based yogurt) 1/2 cup shredded low-fat cheese (optional) 3 tbsp olive oil 2 tsp paprika 2 tsp garlic powder 1 tsp black pepper 1 tsp salt 1 tsp dried oregano or mixed herbs Instructions: 1. Preheat Oven: Preheat to 200°C (400°F). 2. Season Chicken: In a large bowl, toss the chicken with olive oil, paprika, garlic powder, salt, pepper, and dried herbs. 3. Mix Protein Sauce: In a small bowl, mix Greek yogurt with protein powder and minced garlic until smooth. 4. Combine Everything: In a large baking dish, add the seasoned chicken, chopped veggies, and the yogurt-protein mixture. Toss everything un...

 High-Protein Banana Oatmeal Muffins  Ingredients: 3 large ripe bananas (mashed) 3 cups rolled oats (blended into flour or used as is) 2 scoops (about 60g) vanilla or chocolate protein powder 1/2 cup Greek yogurt (or plant-based yogurt) 2 large eggs 1/3 cup honey or maple syrup 1/2 cup unsweetened almond milk (or any milk) 1 tsp baking powder 1 tsp cinnamon (optional) 1 tsp vanilla extract A pinch of salt 1/2 cup dark chocolate chips or chopped nuts (optional) Instructions: 1. Preheat Oven: Preheat to 180°C (350°F) and line a muffin tray with liners. 2. Mash Bananas: In a large bowl, mash the bananas. 3. Mix Wet Ingredients: Add eggs, Greek yogurt, honey, almond milk, and vanilla extract. Mix well. 4. Combine Dry Ingredients: In another bowl, mix oat flour, protein powder, baking powder, cinnamon, and salt. 5. Combine Wet & Dry: Slowly add dry ingredients to wet ingredients and mix until smooth. Fold in chocolate chips or nuts if using. 6. Fill Muffin Cups: Divide the batt...

High-Protein Chocolate Peanut Butter Energy Bars  Ingredients: 3 cups rolled oats 2 scoops (about 60g) chocolate or vanilla protein powder 1 cup natural peanut butter (or any nut butter) 1/2 cup honey or maple syrup 1/2 cup unsweetened almond milk (or any milk) 1/4 cup chia seeds or flaxseeds (optional for extra nutrition) 1/4 cup dark chocolate chips (optional) 1 tsp vanilla extract A pinch of salt Instructions: 1. Prepare the Pan: Line a large baking dish (9x13 inch) with parchment paper. 2. Mix Wet Ingredients: In a microwave-safe bowl, warm peanut butter and honey for 30 seconds until smooth. Stir in vanilla extract. 3. Combine Dry Ingredients: In a large mixing bowl, combine oats, protein powder, chia seeds, and salt. 4. Mix Everything: Pour the wet mixture into the dry ingredients. Add almond milk slowly and mix until fully combined. The mixture should be thick but sticky. 5. Add Chocolate Chips: Fold in chocolate chips if using. 6. Press and Set: Press the mixture firmly int...

High-Protein Baked Chicken and Quinoa Casserole Ingredients (Serves 6–8): For the Casserole: 2 large chicken breasts (or thighs), cooked and shredded (or use tofu for vegetarian) 2 cups cooked quinoa (rinse before cooking) 1 cup Greek yogurt (or plant-based yogurt) 1 cup shredded mozzarella or cheddar cheese (optional for extra protein) 1 can (400g) chickpeas, rinsed and drained 2 cups fresh spinach, chopped 1 large bell pepper, diced 1 zucchini, diced 1 small onion, finely chopped 3 garlic cloves, minced 2 tbsp olive oil 1 tsp paprika 1 tsp cumin 1/2 tsp black pepper Salt to taste For the Topping : 1/2 cup whole-grain breadcrumbs or crushed nuts for crunch 1/4 cup grated Parmesan cheese (optional) Fresh parsley for garnish Instructions: 1. Cook the Quinoa: Rinse 1 cup of quinoa and cook it in 2 cups of water or broth until fluffy. Set aside. 2. Prepare the Chicken: Season the chicken with salt, pepper, paprika, and cumin. Bake at 180°C (350°F) for 25–30 minutes or until fully cooked. ...

One-Pot Creamy Chicken and Vegetable Pasta Ingredients (Serves 6–8): For the Pasta: 500g whole wheat pasta (penne or fusilli) 2 large chicken breasts, diced (or use tofu for a vegetarian version) 2 tbsp olive oil 1 large onion, finely chopped 4 garlic cloves, minced 2 large carrots, thinly sliced 1 red bell pepper, chopped 1 zucchini, diced 1 cup broccoli florets 2 cups low-sodium chicken or vegetable broth 1 cup milk or plant-based milk 1/2 cup plain Greek yogurt (or dairy-free alternative) 1/2 cup grated Parmesan cheese (optional) 1 tsp dried oregano 1 tsp dried basil 1/2 tsp chili flakes (optional) Salt and pepper to taste For Garnish: Fresh parsley, chopped Extra Parmesan cheese Instructions: 1. Cook the Chicken: Heat olive oil in a large pot over medium heat. Add the diced chicken, season with salt, pepper, oregano, and basil. Cook until golden brown and fully cooked. Remove and set aside. 2. Sauté the Veggies: In the same pot, add a little more oil if needed. Sauté the onion and ...

Avocado & Chickpea Salad Wraps Perfect for a nutritious lunch or light dinner! Ingredients: 1 ripe avocado 1 cup cooked or canned chickpeas (rinsed and drained) 1 small cucumber, diced 1 small carrot, grated 2 tbsp plain yogurt or plant-based yogurt 1 tbsp lemon juice 1/2 tsp black pepper Salt to taste Whole wheat wraps or lettuce leaves for wrapping Optional Add-ins: Chopped coriander or mint for extra freshness A sprinkle of chili flakes for a spicy kick Instructions:  Mash the Avocado & Chickpeas: In a bowl, mash the avocado and chickpeas together until creamy but slightly chunky.  Mix the Ingredients: Add yogurt, lemon juice, black pepper, and salt. Mix well.  Add Veggies: Stir in the cucumber and grated carrot.  Assemble the Wrap: Spoon the mixture onto whole wheat wraps or lettuce leaves. Roll them up tightly.  Serve: Slice in half and enjoy fresh! Health Benefits: Avocado is rich in healthy fats and fiber. Chickpeas provide plant-based protein and...