Jack Perez
@_jackperez_ • 195,800 subscribers
Videos
WELCOME TO DAY 4 OF CROCKTOBER! 🎃🍂🍲 31 days of easy, high-protein crockpot recipes to make meal prep easier all fall long! 🙌 Today we’re making MARRY ME CHICKEN & RICE 🍗🍚 🍲 Want more? Grab my Crockpot Top Hits Cookbook with 60+ easy, high-protein crockpot recipes through the link in my bio! (Makes 8 Servings: Each Serving is 1/8 of the Chicken Mixture + Rice) Macros (Per Serving): -503 Calories -10g Fat -63g Carbs -55g Protein Ingredients: -2.5 Lbs Chicken Breast, Raw & Skinless (1134g) -2.5 Cups Jasmine Rice, Dry (500g) -1 Cup Chicken Broth (240mL) -4 tsp Minced Garlic (20g) -1 Small Onion, Diced -1 Cup Sun-Dried Tomatoes, Chopped (125g) -2 Cups Baby Spinach (60g) -2 Cups Grated Parmesan Cheese (200g) -1.5 Tbsp Italian Seasoning -1 Tbsp Paprika -1 Tbsp Garlic Powder -1 tsp Chili Flakes -Salt & Black Pepper, to Taste Sauce: -1 Cup 2% Cottage Cheese (200g) -1 Cup 0% Greek Yogurt (240g) -2–4 Tbsp Chicken Broth (From the Crockpot) -1 tsp Onion Powder -1 tsp Garlic Powder -1 tsp Chili Flakes Instructions: (Link in Bio to all my Kitchen Tools) 1.) Add chicken, broth, garlic, onion, sun-dried tomatoes, and seasonings to the crockpot. Cook on HIGH for 3–4 hours or LOW for 6–8 hours. 2.) Near the end, cook the rice and set aside. 3.) Blend the cottage cheese, Greek yogurt, 2–4 Tbsp broth, and sauce seasonings until smooth. 4.) Shred the chicken, then stir in the blended sauce, parmesan, and spinach. Cook another 5–10 minutes until creamy. 5.) Divide the chicken mixture and rice evenly into 8 servings and enjoy! #crocktober #crockpotrecipes #SlowCookerRecipes #fatloss #weightloss
Jack Perez368,900 Aufrufe • vor 1 Monat
WELCOME TO DAY 1 OF CROCKTOBER! 🎃🍂🍲 31 days of easy, high-protein crockpot recipes to make meal prep easier all fall long! 🙌 Today we’re making CREAMY CHICKEN PASTA 🍗🍝 🍲 Want more? Grab my Crockpot Top Hits Cookbook with 60+ easy, high-protein crockpot recipes through the link in my bio! (Makes 8 Servings: Each Serving is 1/8 of the Crockpot or ~2 Cups) Macros (Per Serving): -487 Calories -15g Fat -46g Carbs -42g Protein Ingredients: -2 Lbs Chicken Breast (907g) -1 (23oz) Jar Marinara Sauce (652g) -1 (14.5oz) Jar Alfredo Sauce (411g) -8 Cups Frozen Broccoli (340g) -1 Box Protein Pasta (392g) -2 Cups Low-Fat Mozzarella Cheese (226g) -2 tsp Salt -2 tsp Pepper -1 tsp Onion Powder -1 tsp Garlic Powder Instructions: (Link in Bio to all my Kitchen Tools) 1.) Add chicken, seasonings, marinara, and Alfredo to the crockpot. Cook on HIGH for 3–4 hours or LOW for 6–8 hours. 2.) Near the end, cook the pasta and thaw the broccoli. 3.) Shred the chicken, then add pasta, broccoli, and mozzarella. Mix well. 4.) Cook another 10–15 minutes until warm and melted. 5.) Divide into 8 servings and enjoy! #crocktober #crockpotrecipes #SlowCookerRecipes #highprotein #mealprep
Jack Perez258,000 Aufrufe • vor 1 Monat
WELCOME TO DAY 15 OF CROCKTOBER! 🎃🍂🍲 31 days of easy, high-protein crockpot recipes to make meal prep easier all fall long! 🙌 Today we’re making GARLIC PARM CHICKEN PASTA 🧄🍗🍝 🍲 Want more? Grab my Crockpot Top Hits Cookbook with 60+ easy, high-protein crockpot recipes through the link in my bio! (Makes 6 Servings: Each Serving is 1/6 of the Crockpot) Macros (Per Serving): -596 Calories -16g Fat -56g Carbs -57g Protein Ingredients: -2 Lbs Chicken Breast (907g) -1 (14.5oz) Box Barilla Protein+ Pasta (392g Dry) -8oz Sweet Baby Ray’s Garlic Parmesan Sauce (227g) -4oz Reduced-Fat Cream Cheese (113g) -1 Cup Part-Skim Mozzarella Cheese (112g) -1 Cup Chicken Broth (237mL) -1 (12oz) Bag Frozen Broccoli Florets (340g) -1.5oz Julienned Sun-Dried Tomatoes (85g) -2 tsp Salt -2 tsp Black Pepper -2 tsp Onion Powder -2 tsp Italian Seasoning Instructions: (Link in Bio to all my Kitchen Tools) 1.) Add chicken, seasonings, Garlic Parmesan sauce, cream cheese, and broth to the crockpot. Cook on HIGH for 3–4 hours or LOW for 6–8 hours. 2.) Near the end, cook and drain the pasta. 3.) Shred the chicken, then stir in the cooked pasta and mozzarella. 4.) Add the broccoli and sun-dried tomatoes. Cook until heated through and the cheese is melted. 5.) Divide into 6 servings and enjoy! #crocktober #crockpotrecipes #SlowCookerRecipes #highprotein #mealprep
Jack Perez161,600 Aufrufe • vor 29 Tagen
WELCOME TO DAY 25 OF CROCKTOBER! 🎃🍂🍲 31 days of easy, high-protein crockpot recipes to make meal prep easier all fall long! 🙌 Today we’re making CHICKEN POT PIE PASTA 🍗🥕🍝 🍲 Want more? Grab my Crockpot Top Hits Cookbook with 60+ easy, high-protein crockpot recipes through the link in my bio! (Makes 8 Servings: Each Serving is 1/8 of the Crockpot or ~2 Cups) Macros (Per Serving): -554 Calories -18g Fat -47g Carbs -51g Protein Ingredients: -2.5 Lbs Boneless, Skinless Chicken Breast (1134g Raw) -1 (14.5oz) Box Barilla Protein+ Pasta (410g Dry) -2 (12oz) Bags Frozen Mixed Vegetables (680g Total) -2 Cups Reduced-Fat Cheddar Cheese (226g) -1 (8oz) Block Reduced-Fat Cream Cheese (226g) -1 Cup Chicken Broth (360mL) -1 (10.5oz) Can Cream of Chicken Soup (298g) -2 tsp Salt -2 tsp Black Pepper -2 tsp Garlic Powder -2 tsp Paprika -2 tsp Onion Powder Instructions: (Link in Bio to all my Kitchen Tools) 1.) Add chicken, cream cheese, broth, cream of chicken soup, and seasonings to the crockpot. Cook on HIGH for 3–4 hours or LOW for 6–7 hours. 2.) Shred the chicken, then stir in the mixed vegetables. Cook on HIGH for another 15–20 minutes. 3.) Near the end, cook and drain the pasta. 4.) Stir the crockpot mixture until creamy, then mix in the pasta and cheddar until melted. Add a splash of broth if needed. 5.) Divide into 8 servings (~2 cups each) and enjoy! #crocktober #crockpotrecipes #SlowCookerRecipes #highprotein #mealprep
Jack Perez99,900 Aufrufe • vor 19 Tagen
WELCOME TO DAY 26 OF CROCKTOBER! 🎃🍂🍲 31 days of easy, high-protein crockpot recipes to make meal prep easier all fall long! 🙌 Today we’re making CREAMY STEAK PASTA 🥩🍝 🍲 Want more? Grab my Crockpot Top Hits Cookbook with 60+ easy, high-protein crockpot recipes through the link in my bio! (Makes 7 Servings: Each Serving is 1/7 of the Crockpot or ~2 Cups) Macros (Per Serving): -542 Calories -14g Fat -52g Carbs -52g Protein Ingredients: -2 Lbs Flank Steak (907g Raw) -2 tsp Italian Seasoning -1 tsp Salt -1/2 tsp Black Pepper -2 Cups Beef Broth (480mL) -1 Cup Mushrooms (100g) -2 Tbsp Worcestershire Sauce (30mL) -1 Tbsp Minced Garlic (15g) -1 Tbsp Dijon Mustard (15g) -8oz Reduced-Fat Cream Cheese (226g) -1 Cup 0% Greek Yogurt (240g) -3 Tbsp Cornstarch + 1/2 Cup Beef Broth (For Slurry) -1 (14.5oz) Box Barilla Protein+ Pasta (411g Dry) -1 Cup Grated Parmesan Cheese (80g) Instructions: (Link in Bio to all my Kitchen Tools) 1.) Add steak, mushrooms, broth, garlic, Worcestershire, Dijon, and seasonings to the crockpot. Cook on HIGH for 2–3 hours or LOW for 6–7 hours. 2.) Stir in the cornstarch slurry and cream cheese. Cook on HIGH for another 20–30 minutes until thickened. 3.) Near the end, cook and drain the pasta. 4.) Stir in the Greek yogurt until creamy, then mix in the pasta and parmesan. 5.) Divide into 7 servings (~2 cups each) and enjoy! #crocktober #crockpotrecipes #SlowCookerRecipes #highprotein #mealprep
Jack Perez71,100 Aufrufe • vor 18 Tagen
WELCOME TO DAY 21 OF CROCKTOBER! 🎃🍂🍲 31 days of easy, high-protein crockpot recipes to make meal prep easier all fall long! 🙌 Today we’re making PIZZA CHICKEN PASTA 🍕🍗🍝 🍲 Want more? Grab my Crockpot Top Hits Cookbook with 60+ easy, high-protein crockpot recipes through the link in my bio! (Makes 7 Servings: Each Serving is 1/7 of the Crockpot) Macros (Per Serving): -567 Calories -15g Fat -49g Carbs -59g Protein Ingredients: -2 Lbs Chicken Breast (907g) -36 Slices Turkey Pepperoni (168g) -2 (24oz) Jars Marinara Sauce (680g Each) -1 (14.5oz) Box Protein Pasta (392g Dry) -2 Cups Mozzarella Cheese (226g) -1 Tbsp Minced Garlic -1 Tbsp Italian Seasoning -2 tsp Onion Powder -2 tsp Salt -2 tsp Black Pepper Instructions: (Link in Bio to all my Kitchen Tools) 1.) Add chicken, marinara, garlic, and seasonings to the crockpot. Cook on HIGH for 3–4 hours or LOW for 6–8 hours. 2.) Near the end, cook and drain the pasta. 3.) Shred the chicken, then stir in the cooked pasta, turkey pepperoni, and mozzarella. 4.) Cook another 5–10 minutes until the cheese is melted. 5.) Divide into 7 servings and enjoy! #crocktober #crockpotrecipes #SlowCookerRecipes #highprotein #mealprep
Jack Perez77,900 Aufrufe • vor 23 Tagen
WELCOME TO DAY 5 OF CROCKTOBER! 🎃🍂🍲 31 days of easy, high-protein crockpot recipes to make meal prep easier all fall long! 🙌 Today we’re making RANCH CRACK CHICKEN PASTA 🍗🥓🍝 🍲 Want more? Grab my Crockpot Top Hits Cookbook with 60+ easy, high-protein crockpot recipes through the link in my bio! (Makes 8 Servings: Each Serving is 1/8 of the Crockpot) Macros (Per Serving): -576 Calories -20g Fat -44g Carbs -55g Protein Ingredients: -2 Lbs Chicken Breast (907g Raw) -1 (14.5oz) Box Barilla Protein+ Pasta (411g Dry) -1 Packet Ranch Seasoning (28g) -1 tsp Garlic Powder -1 tsp Onion Powder -1 (8oz) Block Reduced-Fat Cream Cheese (226g) -1 Cup Low-Sodium Chicken Broth (240mL) -2 Cups Reduced-Fat Cheddar Cheese (224g) -1 (12oz) Package Center-Cut Bacon -4 Cups Broccoli Florets (340g) Instructions: (Link in Bio to all my Kitchen Tools) 1.) Add chicken, ranch seasoning, garlic powder, onion powder, cream cheese, and broth to the crockpot. Cook on HIGH for 3–4 hours or LOW for 6–7 hours. 2.) Cook the bacon until crispy, then chop into pieces. 3.) With 30 minutes left, add the broccoli. Cook the pasta separately according to package directions. 4.) Shred the chicken, then stir in the cooked pasta, cheddar, and bacon until creamy and combined. 5.) Divide into 8 servings and enjoy! #crocktober #crockpotrecipes #SlowCookerRecipes #highprotein #mealprep
Jack Perez120,600 Aufrufe • vor 1 Monat
HIBACHI CHICKEN RICE BOWLS 🥕🍗🍚 (Makes 7 Servings: Each Serving is ~2 Cups or 1 Bowl) Macros (Per Serving): -484 Calories -8g Fat -61g Carbs -3g Fiber -45g Protein If you want more recipes like this, check out my recipe cookbook with over 300+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com 📘👀 Ingredients: -2.5 lbs Boneless, Skinless Chicken Breast (1,134g raw) -1 (16 oz) Bag Frozen Stir Fry Vegetables (453g) -2.5 Cups Dry Jasmine Rice (463g) -1/2 Cup Roasted Garlic Ginger Soy Stir Fry Sauce (120mL) -2 Tbsp Minced Garlic (30g) -1 Tbsp Low Sodium Soy Sauce (15mL) -1 tsp Garlic Powder -1 tsp Onion Powder -1/2 tsp Ground Ginger -1/4 tsp Black Pepper -Olive Oil Spray -Sesame Seeds for Garnish Yum Yum Sauce: -1/2 Cup Nonfat Plain Greek Yogurt (120g) -3 Tbsp Light Mayo (40g) -1 Tbsp Ketchup (15g) -2 tsp Rice Vinegar (10mL) -1 tsp Garlic Powder -1 tsp Onion Powder -1/2 tsp Smoked Paprika -1/2 tsp Black Pepper -1–2 Tbsp Water, as needed Instructions: (Link in Bio to all my Kitchen Tools) 1.) Cook the jasmine rice according to the package directions. Marinate the diced chicken in the stir fry sauce for 15–30 minutes. 2.) Cook the chicken in a large skillet until it reaches 165°F, then set aside. 3.) In the same skillet, cook the garlic, frozen vegetables, soy sauce, and seasonings until tender. 4.) Whisk together the Yum Yum Sauce ingredients. 5.) Divide the rice, vegetables, and chicken between 7 containers. Top with Yum Yum Sauce and sesame seeds. Refrigerate for up to 5 days or freeze for up to 3 months. Store the Yum Yum Sauce separately for best results. Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez119,200 Aufrufe • vor 3 Monaten
BREAKFAST BOWLS 🍳🧀 "into each bowl" 😱 (Makes 6 Servings: Each Serving is 1 Bowl) Macros (Per Serving): -557 Calories -29g Fat -11g Carbs -63g Protein If you want more recipes like this, check out my recipe cookbook with over 250+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com 📘👀 Ingredients: -12 Eggs -3 Cups Egg Whites (720g) -3 Cups Cottage Cheese (660g) -2: 12oz Bags of Frozen 3 Peppers and Onions (340g per bag) -6 Chicken Sausage Links (85g each) -2 Cups Reduced Fat Cheddar Cheese (226g) -2 Tsp Salt and Pepper Instructions: 1.) Crack 2 eggs into each container. Followed by ½ cup of egg whites (120g), ½ cup cottage cheese (110g), 4 oz pepper and onions (113g), 1 chicken sausage (85g), and 0.33 cups Cheddar cheese (38g). Top each with salt and pepper then mix well. 2.) Bake in the oven at 400°F for 40-45 minutes. Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez183,100 Aufrufe • vor 6 Monaten
BUFFALO CHICKEN MAC & CHEESE 🍗🧀 (Makes 8 Servings: Each Serving is ~2 Cups or 1 Bowl) Macros (Per Serving): -506 Calories -14g Fat -50g Carbs -45g Protein If you want more recipes like this, check out my recipe cookbook with over 300+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com 📘👀 Ingredients: -2 lbs Boneless Skinless Chicken Breast (907g) -1 Packet Ranch Seasoning Mix (28g) -12 oz Buffalo Sauce (355mL) -8 oz Reduced Fat Cream Cheese (298g) -16 oz Elbow Pasta, dry (454g) -2.5 Cups Fat Free Cottage Cheese (565g) -1 Cup Reduced Fat Cheddar Cheese, shredded (112g) -1 Cup Skim Milk (240mL) Instructions: 1.) Add the chicken, ranch seasoning, buffalo sauce, and cream cheese to a crockpot. Cook on HIGH for 3–4 hours or LOW for 6–7 hours. 2.) Cook the pasta and blend the cottage cheese until smooth. 3.) Shred the chicken, then stir in the cottage cheese, cheddar, and skim milk. 4.) Add the pasta and mix until creamy, adding pasta water if needed. 5.) Divide into 8 servings. Refrigerate for up to 5 days or freeze for up to 3 months. Reheat with a splash of milk if needed. Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez101,600 Aufrufe • vor 4 Monaten
PIZZA CHICKEN PASTA 🍕🍗🍝 (Makes 7 Servings: Each Serving is 1/7 of the Crockpot) Macros (Per Serving): -567 Calories -15g Fat -49g Carbs -59g Protein If you like this recipe and want more like it, check out my recipe cookbook with over 150+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com 📘👀 Ingredients: -2 lbs of Chicken Breast (907g) -36 Slices of Turkey Pepperoni (168g) -2 : 24 oz (680g) Jars of Marinara Sauce -1 14.5 oz Box of Protein Pasta (392g) -2 Cups Mozzarella Cheese (226g) -1 Tbsp Mince Garlic -1 Tbsp Italian Seasoning -2 Tsp Onion Powder -2 Tsp Salt -2 Tsp Pepper Instructions: 1.) Cook chicken with seasonings, garlic, and marinara in crockpot (high 3–4 hrs). 2.) Cook pasta during last 30 min; drain. 3.) Shred chicken, mix in pasta, pepperoni, and cheese; cook 5–10 min until melted. 4.) Cool and divide into 7 containers (or eat now). Enjoy! #cooking #recipe #lowcalorie #highprotein #mealprep
Jack Perez160,100 Aufrufe • vor 9 Monaten
CLASSIC CHICKEN SALAD 🍗🥗 (Makes 10 Servings: Each Serving is 1/10 of the Recipe) Macros (Per Serving): -176 Calories -8g Fat -6g Carbs -20g Protein If you want more recipes like this, check out my recipe cookbook with over 300+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com 📘👀 Ingredients: -20 oz Cooked Chicken Breast (567g) -1 Cup Blended Low Fat Cottage Cheese (240g) -1/2 Red Onion -4 Celery Stalks -90g Walnut Pieces -150g Grapes -2 Tbsp Dijon Mustard (30g) -1 Tsp Salt and Pepper to Taste Instructions: 1.) Cook the chicken if needed and blend the cottage cheese until smooth. 2.) Dice or shred the chicken. Slice the grapes and dice the celery. 3.) Add the chicken, blended cottage cheese, Dijon mustard, seasonings, celery, and walnuts to a large bowl. Mix well. 4.) Gently fold in the grapes and serve with your favorite crackers. Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez66,300 Aufrufe • vor 3 Monaten
CHICKEN & BACON PASTA SALAD 🍗🥓🍝🥗 (Makes 5 Servings: Each Serving is ~2.5 Cups or 1 Bowl) Macros (Per Serving): -587 Calories -15g Fat -58g Carbs -4g Fiber -59g Protein If you want more recipes like this, check out my recipe cookbook with over 300+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com 📘👀 Ingredients: -1 Box Barilla Protein+ Pasta (14.5 oz / 410g dry) -1.5 lbs Boneless Skinless Chicken Breast (680g raw) -1.5 Tbsp Famous Dave's Chicken Rub (13g) -4 oz Center Cut Bacon (113g) -1.5 Cups Cherry Tomatoes, halved (225g) -1 Medium Cucumber, diced (225g) -1/3 Medium Red Onion, diced (55g) -1.5 Cups Arugula (45g) -1/4 Cup Grated Parmesan Cheese (22g) Dressing: -1/4 Cup Light Mayonnaise (60g) -3/4 Cup Plain Greek Yogurt (170g) -1 Tbsp Dijon Mustard (15g) -1.5 Tbsp Lemon Juice (22mL) -1 tsp Garlic Powder -1 Tbsp Grated Parmesan Cheese (5g) -2 Tbsp Water -1/2 tsp Salt -1/4 tsp Black Pepper Instructions: (All my Kitchen Tools linked in my bio) 1.) Cook pasta, drain, rinse cold, and cool completely. 2.) Season chicken and air fry at 400°F for 10–14 mins until cooked; rest and dice. Cook bacon until crispy. 3.) Halve tomatoes, dice cucumber and red onion, and prepare arugula. 4.) Whisk dressing ingredients until smooth. 5.) Combine pasta, chicken, bacon, vegetables, arugula, parmesan, and dressing until coated. 6.) Divide into 5 servings (~2.5 cups). Store up to 5 days and serve cold. Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez66,800 Aufrufe • vor 4 Monaten
JACKED HAMBURGER HELPER 🍔🍝 (Makes 6 Servings: Each Serving is 1/6 of the Pan) Macros (Per Serving): -540 Calories -8g Fat -61g Carbs -56g Protein If you want more recipes like this, check out my recipe cookbook with over 280+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com 📘👀 Ingredients: -2 lbs 96/4 Lean Ground Beef (907g raw) -1: 12 oz Bag Egg Noodles (340g dry) -1 Large Onion, Diced (200g) -2 Tbsp Minced Garlic (30g) -32 oz Beef Broth (950mL) -1: 15 oz Can Tomato Sauce (425g) -2 Tbsp Yellow Mustard (30g) -2 Tbsp Brown Sugar Replacement (24g) -2 Cups Frozen Peas (300g) -1 Cup 0% Greek Yogurt (240g) -1 Cup Reduced-Fat Sharp Cheddar Cheese (112g) -1 tsp Garlic Powder -1 tsp Paprika -1 tsp Salt -1/2 tsp Black Pepper Instructions: 1.) Cook beef, onion, and seasonings until browned, then add garlic. 2.) Stir in broth, tomato sauce, mustard, and sweetener; bring to a simmer. 3.) Add noodles and peas, cover, and cook until tender. 4.) Reduce heat, stir in Greek yogurt and cheese until creamy. 5.) Divide into 6 servings and store or serve. Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez62,400 Aufrufe • vor 6 Monaten
POPPY SEED CHICKEN PASTA SALAD 🍗🍝🥗 (Makes 5 Servings: Each Serving is ~2.25 Cups or 1 Bowl) Macros (Per Serving): -582 Calories -18g Fat -55g Carbs -4g Fiber -54g Protein If you want more recipes like this, check out my recipe cookbook with over 300+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com 📘👀 Ingredients: -10.5 oz Barilla Protein+ Pasta (293g dry) -1.5 lbs Boneless Skinless Chicken Breast (680g raw) -1.5 Tbsp Famous Dave's Chicken Rub (13g) -1.5 Cups Red Grapes, halved (225g) -4 Celery Stalks, diced (110g) -1/3 Medium Yellow Onion, diced (55g) -1/2 Cup Raw Walnuts, chopped (55g) Poppy Seed Dressing: -1 Cup Plain Greek Yogurt (195g) -4 Tbsp Apple Cider Vinegar (32mL) -3 Tbsp Olive Oil (43mL) -2 Tbsp Maple Syrup (32mL) -3 tsp Poppy Seeds -2 tsp Sea Salt -2 Tbsp Water Instructions: 1.) Cook pasta, drain, rinse cold, and cool completely. 2.) Season chicken and air fry at 400°F for 10–14 mins until cooked; rest and dice. 3.) Halve grapes, dice celery and onion, and chop walnuts. 4.) Whisk dressing ingredients until smooth. 5.) Combine pasta, chicken, grapes, celery, onion, walnuts, and dressing until coated. 6.) Divide into 5 servings (~2–2.25 cups). Store up to 5 days and serve cold. Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez46,000 Aufrufe • vor 4 Monaten
CHEESEBURGER BOWLS 🍔🥣 (Makes 3 Servings: Each Serving is 1 Bowl) Macros (Per Serving): -433 Calories -13g Fat -38g Carbs -41g Protein If you like this recipe and want more like it, check out my recipe cookbook with over 150+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com Ingredients: -1 lbs Lean Ground Beef (96/4) (453g) -3 Medium Russet Potatoes (~200g each) -1/2 Onion -1 Tomato -1/4 Cup Pickle Chips (~40g) -2 Cups of Lettuce -4 Slices of American Cheese -2 Tsp Garlic Powder -2 Tsp Salt -2 Tsp Pepper Burger Sauce: -1 Tbsp Ketchup (17g) -1 Tbsp 0% Greek Yogurt (15g) -1 Tbsp Light Mayo (15g) -1 Tbsp Yellow Mustard (15g) -1 Tsp Pickle Juice (5g) Instructions: 1.) Air fry diced potatoes at 400°F for 18–20 min until crispy. 2.) Cook onion and ground beef with seasonings; top with cheese. 3.) Mix burger sauce. 4.) Divide potatoes into containers, top with beef, veggies, and sauce. 5.) Enjoy now or store up to a week. Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez51,200 Aufrufe • vor 9 Monaten
SPICY CHICK FIL A BREAKFAST CASSEROLE 🌶🍗🍳🥓🧀 (Makes 6 Servings: Each Serving is 1/6 of the Casserole) Macros (Per Serving): -394 Calories -14g Fat -29g Carbs -38g Protein If you like this recipe and want more like it, check out my recipe cookbook with over 150+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com 📘👀 Ingredients: -12 Just Bare Lightly Breaded Spicy Chicken Strips (or Bites) (558g) -12.5 Cups Shredded Hash-browns (850g) -6 Eggs -2.25 Cups Egg Whites (552g) -0.75 Cups Bacon Bits (84g) -2 Cups Reduced Fat Cheese (112g) -2 Tsp Salt -2 Tsp Pepper -2 Tsp Garlic Powder -2 Tsp Crushed Red Pepper Instructions: 1.) Preheat oven to 400°F and bake chicken strips (or bites) per package. 2.) Whisk eggs, egg whites, and seasonings. 3.) Chop chicken and mix with hash browns, bacon, and eggs. 4.) Top with cheese; bake 35–45 min until set. 5.) Cool and divide into 6 containers. Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez27,100 Aufrufe • vor 8 Monaten
CHICKEN SAUSAGE ORZO 🍲 (Makes 4 Servings: Each Serving is 1/4 of the Pan) Macros (Per Serving): -524 Calories -16g Fat -55g Carbs -40g Protein If you like this recipe and want more like it, check out my recipe cookbook with over 150+ recipes and FREE LIFETIME UPDATES! Link in bio 🔗 or Jackedcookbook.com Ingredients: -8 Chicken Sausage Links (680g) -1 Yellow Onion -2 Red Bell Peppers -½ Cup Sun-Dried Tomatoes (60g) -1 Cups Orzo (224g) -2 Cups Chicken Broth (470 ml) -2 Tbsp Fat Free Half and Half -4 oz ⅓ Fat Cream Cheese (112g) -4 Cups Spinach (120g) -1 Tsp Garlic Powder -1 Tsp Salt -1 Tsp Pepper Enjoy! #cooking #Recipe #lowcalorie #highprotein #mealprep
Jack Perez23,700 Aufrufe • vor 8 Monaten
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