Ryan

@fitness_ryno • 278,600 subscribers

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Caramelized Banana Protein Bowl Macros: 40g protein | 58g carbs | 14g fat Ingredients (1 serving): • Raw Honey (Nature Nate’s) – 21 g • Banana – 1 medium • Plain Nonfat Greek Yogurt (Oikos Triple Zero) – 340 g • Shelled Walnuts (O Organics) – 10 g • No Sugar Added Dark Chocolate Chips (Ghirardelli) – 20 g • Cinnamon – to taste Directions: • Slice banana into coins • Add banana, honey, and cinnamon to a pan over medium heat • Cook until bananas are soft and caramelized (2–4 mins) • Add Greek yogurt to a bowl • Top with caramelized bananas • Sprinkle walnuts and chocolate chips on top #highprotein #macrofriendly #yogurtbowl

Caramelized Banana Protein Bowl Macros: 40g protein | 58g carbs | 14g fat Ingredients (1 serving): • Raw Honey (Nature Nate’s) – 21 g • Banana – 1 medium • Plain Nonfat Greek Yogurt (Oikos Triple Zero) – 340 g • Shelled Walnuts (O Organics) – 10 g • No Sugar Added Dark Chocolate Chips (Ghirardelli) – 20 g • Cinnamon – to taste Directions: • Slice banana into coins • Add banana, honey, and cinnamon to a pan over medium heat • Cook until bananas are soft and caramelized (2–4 mins) • Add Greek yogurt to a bowl • Top with caramelized bananas • Sprinkle walnuts and chocolate chips on top #highprotein #macrofriendly #yogurtbowl

1,600,000 views

Buttery Buffalo Ranch Chicken Wrap Macros: 61g protein | 34g carbs | 27g fat Ingredients (1 serving): • Boneless Skinless Lightly Breaded Chicken Breast Chunks (Just Bare) – 8 oz • Carb Balance Burrito Tortilla (Mission) – 1 tortilla • Buttery Buffalo Wing Sauce (Kinder’s) – 1 tbsp • Buffalo Ranch Seasoning (Hidden Valley) – 2 tsp • Plain Nonfat Greek Yogurt (Oikos Triple Zero) – 55 g Directions: • Air fry chicken until crispy and fully cooked • Add chicken to a bowl with buffalo sauce, Greek yogurt, and buffalo ranch seasoning • Mix until everything is evenly coated • Add mixture to tortilla and wrap tightly • Slice in half and enjoy (no heating needed) #highprotein #macrofriendly #chickenwrap #buffalochicken #easyrecipes

Buttery Buffalo Ranch Chicken Wrap Macros: 61g protein | 34g carbs | 27g fat Ingredients (1 serving): • Boneless Skinless Lightly Breaded Chicken Breast Chunks (Just Bare) – 8 oz • Carb Balance Burrito Tortilla (Mission) – 1 tortilla • Buttery Buffalo Wing Sauce (Kinder’s) – 1 tbsp • Buffalo Ranch Seasoning (Hidden Valley) – 2 tsp • Plain Nonfat Greek Yogurt (Oikos Triple Zero) – 55 g Directions: • Air fry chicken until crispy and fully cooked • Add chicken to a bowl with buffalo sauce, Greek yogurt, and buffalo ranch seasoning • Mix until everything is evenly coated • Add mixture to tortilla and wrap tightly • Slice in half and enjoy (no heating needed) #highprotein #macrofriendly #chickenwrap #buffalochicken #easyrecipes

1,400,000 views

High-Protein Hamburger Helper Meal Prep Macros (per serving): 393 calories | 45g protein | 34g carbs | 7g fat Ingredients (8 servings): • 95% Lean Ground Beef – 2 lb • White Onion – 1 medium, diced • Buttery Garlic & Herb Seasoning (Kinder’s) – 2 tbsp • Nutritional Yeast – 2 tbsp • Goodles Curveball Noodles – 8 servings • Classic Beef Bone Broth @Kettle and Fire – 1 container • Fat Free Shredded Cheddar (Kraft) – 1.75 cups Directions: • Brown the ground beef in a large skillet over medium heat • Add diced onion, Kinder’s seasoning, and nutritional yeast • Cook for 2–3 minutes until the onion softens • Add pasta, bone broth, and shredded cheese directly into the skillet • Stir well and let simmer for about 10 minutes, or until pasta is fully cooked • Stir occasionally so everything stays creamy • Split evenly into 8 meal prep containers #highprotein #mealprep #macrofriendly #easyrecipes #kfpartner

High-Protein Hamburger Helper Meal Prep Macros (per serving): 393 calories | 45g protein | 34g carbs | 7g fat Ingredients (8 servings): • 95% Lean Ground Beef – 2 lb • White Onion – 1 medium, diced • Buttery Garlic & Herb Seasoning (Kinder’s) – 2 tbsp • Nutritional Yeast – 2 tbsp • Goodles Curveball Noodles – 8 servings • Classic Beef Bone Broth @Kettle and Fire – 1 container • Fat Free Shredded Cheddar (Kraft) – 1.75 cups Directions: • Brown the ground beef in a large skillet over medium heat • Add diced onion, Kinder’s seasoning, and nutritional yeast • Cook for 2–3 minutes until the onion softens • Add pasta, bone broth, and shredded cheese directly into the skillet • Stir well and let simmer for about 10 minutes, or until pasta is fully cooked • Stir occasionally so everything stays creamy • Split evenly into 8 meal prep containers #highprotein #mealprep #macrofriendly #easyrecipes #kfpartner

803,400 views

Beef & Sweet Potato Bowls Macros (per serving): 500 calories | 55g protein | 40g net carbs | 11g fat Ingredients (6 servings): • Sweet potato – 37 oz total • Ground beef, 93% lean / 7% fat – 2 lb • White onion – 1 medium • Bell pepper – 1 medium • Fat-free shredded cheddar cheese (Kraft) – 2.75 cups • Nonfat plain Greek yogurt (Chobani) – 1 cup • Sriracha sauce (Tabasco) – 40 ml • Seasonings of choice (salt, pepper, garlic powder, smoked paprika, etc.) Directions: • Peel and cube sweet potatoes, season as desired, and air fry until tender and lightly crispy • Brown ground beef in a skillet with seasonings until fully cooked • Add diced onion and bell pepper to the skillet and cook until softened • In a small bowl, mix Greek yogurt with sriracha until smooth • Combine sweet potatoes, beef, veggies, and cheese in a large bowl • Drizzle sauce over everything and mix well • Divide evenly into 6 meal prep containers #macrofriendly #mealprep #highproteinmeals #sweetpotatobowl #easymealprep

Beef & Sweet Potato Bowls Macros (per serving): 500 calories | 55g protein | 40g net carbs | 11g fat Ingredients (6 servings): • Sweet potato – 37 oz total • Ground beef, 93% lean / 7% fat – 2 lb • White onion – 1 medium • Bell pepper – 1 medium • Fat-free shredded cheddar cheese (Kraft) – 2.75 cups • Nonfat plain Greek yogurt (Chobani) – 1 cup • Sriracha sauce (Tabasco) – 40 ml • Seasonings of choice (salt, pepper, garlic powder, smoked paprika, etc.) Directions: • Peel and cube sweet potatoes, season as desired, and air fry until tender and lightly crispy • Brown ground beef in a skillet with seasonings until fully cooked • Add diced onion and bell pepper to the skillet and cook until softened • In a small bowl, mix Greek yogurt with sriracha until smooth • Combine sweet potatoes, beef, veggies, and cheese in a large bowl • Drizzle sauce over everything and mix well • Divide evenly into 6 meal prep containers #macrofriendly #mealprep #highproteinmeals #sweetpotatobowl #easymealprep

619,300 views

10-Min Dinner Mix everything with a garlic seasoning blend and air fry at 400°F for 10–12 minutes or until chicken reaches 165°F. Ingredients (1 serving): • Boneless Skinless Chicken Thighs (Farmer Focus) – 18 oz • Organic Broccoli Florets (Kirkland) – 8 oz • Sweet Chili Sauce (Signature Select) – 60 ml • Low Sodium Soy Sauce (Market Pantry) – 15 ml Macros: 📊 90g Protein | 42g Net Carbs | 41g Fat | 889 Calories #quickdinner #easyrecipe #highprotein #10minmeal #macrofriendly

10-Min Dinner Mix everything with a garlic seasoning blend and air fry at 400°F for 10–12 minutes or until chicken reaches 165°F. Ingredients (1 serving): • Boneless Skinless Chicken Thighs (Farmer Focus) – 18 oz • Organic Broccoli Florets (Kirkland) – 8 oz • Sweet Chili Sauce (Signature Select) – 60 ml • Low Sodium Soy Sauce (Market Pantry) – 15 ml Macros: 📊 90g Protein | 42g Net Carbs | 41g Fat | 889 Calories #quickdinner #easyrecipe #highprotein #10minmeal #macrofriendly

741,900 views

Apple Cold Brew Protein Smoothie Macros: 388 calories | 41g protein | 44g carbs | 2g fat Ingredients (1 serving): • Honeycrisp apple – 1 apple (frozen) • 0% Milkfat Vanilla Greek Yogurt (Chobani) – 1 cup • Cereal Milk Whey+ Protein (Legion) – 1 scoop • 100% Colombian Cold Brew Coffee (Kirkland Signature) – 325 ml • Cinnamon – to taste • Ice – optional Directions: • Freeze the apple ahead of time • Add frozen apple, Greek yogurt, protein powder, cold brew, and cinnamon to a blender • Blend until smooth and creamy • Add ice if you want it thicker • Pour into a glass and enjoy #highprotein #proteinsmoothie #macrofriendly

Apple Cold Brew Protein Smoothie Macros: 388 calories | 41g protein | 44g carbs | 2g fat Ingredients (1 serving): • Honeycrisp apple – 1 apple (frozen) • 0% Milkfat Vanilla Greek Yogurt (Chobani) – 1 cup • Cereal Milk Whey+ Protein (Legion) – 1 scoop • 100% Colombian Cold Brew Coffee (Kirkland Signature) – 325 ml • Cinnamon – to taste • Ice – optional Directions: • Freeze the apple ahead of time • Add frozen apple, Greek yogurt, protein powder, cold brew, and cinnamon to a blender • Blend until smooth and creamy • Add ice if you want it thicker • Pour into a glass and enjoy #highprotein #proteinsmoothie #macrofriendly

63,900 views

50g protein salmon poke bowl - takes less than 5 mins to make and is so good. Macros are insane too! Check out my cookbook - link in bio! #highprotein #pokebowl #easyrecipe

50g protein salmon poke bowl - takes less than 5 mins to make and is so good. Macros are insane too! Check out my cookbook - link in bio! #highprotein #pokebowl #easyrecipe

74,900 views

Honey Soy Salmon Bites 🍯🐟 479 calories | 37g protein | 21g net carbs | 27g fat Ingredients: • 6.5 oz Farm-Raised Atlantic Salmon (Kirkland) • 140g Asparagus • 1 tbsp Raw Unfiltered Honey (Nature’s Nate) • 2 tsp Brown Sugar Replacement (Swerve) • 15ml Low Sodium Soy Sauce (Market Pantry) Instructions: 1. Cube the salmon and add to a bowl with all ingredients 2. Toss to coat evenly 3. Air fry at 400°F for 8–9 mins (shake halfway) 4. (Optional) Serve with rice for a perfect sweet-savory bowl Macro-friendly, meal prep–approved, and packed with flavor! #macrofriendly #salmonbites #highprotein #easyrecipe

Honey Soy Salmon Bites 🍯🐟 479 calories | 37g protein | 21g net carbs | 27g fat Ingredients: • 6.5 oz Farm-Raised Atlantic Salmon (Kirkland) • 140g Asparagus • 1 tbsp Raw Unfiltered Honey (Nature’s Nate) • 2 tsp Brown Sugar Replacement (Swerve) • 15ml Low Sodium Soy Sauce (Market Pantry) Instructions: 1. Cube the salmon and add to a bowl with all ingredients 2. Toss to coat evenly 3. Air fry at 400°F for 8–9 mins (shake halfway) 4. (Optional) Serve with rice for a perfect sweet-savory bowl Macro-friendly, meal prep–approved, and packed with flavor! #macrofriendly #salmonbites #highprotein #easyrecipe

45,800 views

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Crockpot Chicken Fajita Rice Bowls 🍗🌶️🥣 532 cals per bowl: 55g P| 72g NC | 2g F Ingredients: • 24 oz Organic Chicken Breast (Kirkland) • 1 Bell Pepper, sliced • 1 Red Onion, sliced • 1 can Whole Kernel Corn • 30 tbsp Chunky Mild Salsa • 1 container Beef Bone Broth (Kettle & Fire) • 2 cups dry Jasmine Rice (O Organics) • 8 tsp Chicken Fajita Seasoning (Siete) • 1¾ cups Fat-Free Mozzarella (Lucerne) Instructions: 1. Add all ingredients except cheese to the crockpot 2. Cook on HIGH for 4 hrs or LOW for 6–7 hrs 3. Once done, stir in the shredded cheese until melted 4. Portion evenly into 5 meal prep containers 5. Store in fridge — macro-friendly lunches ready for the week 🔥 #mealprep #macrofriendly #crockpotrecipes #highproteinmeals #chickenfajita

Crockpot Chicken Fajita Rice Bowls 🍗🌶️🥣 532 cals per bowl: 55g P| 72g NC | 2g F Ingredients: • 24 oz Organic Chicken Breast (Kirkland) • 1 Bell Pepper, sliced • 1 Red Onion, sliced • 1 can Whole Kernel Corn • 30 tbsp Chunky Mild Salsa • 1 container Beef Bone Broth (Kettle & Fire) • 2 cups dry Jasmine Rice (O Organics) • 8 tsp Chicken Fajita Seasoning (Siete) • 1¾ cups Fat-Free Mozzarella (Lucerne) Instructions: 1. Add all ingredients except cheese to the crockpot 2. Cook on HIGH for 4 hrs or LOW for 6–7 hrs 3. Once done, stir in the shredded cheese until melted 4. Portion evenly into 5 meal prep containers 5. Store in fridge — macro-friendly lunches ready for the week 🔥 #mealprep #macrofriendly #crockpotrecipes #highproteinmeals #chickenfajita

2,400,000 views • 1 year ago

Buffalo Chicken Mac & Cheese Meal Prep Macros (per serving): 534 calories | 63g protein | 43g carbs | 11g fat Ingredients (5 servings): • Organic Chicken Breasts (Kirkland Signature) – 1.5 lb • Classic Chicken Bone Broth @Kettle and Fire – 1 container • Protein Pasta Curly Mac (Brami) – 6 servings • 1% Whipped Cottage Cheese (Friendship Dairies) – 1 cup • 2% Mexican Style Four Cheese (Kraft) – 1 cup • Buttery Buffalo Sauce (Kinder’s) – 6 tbsp • Diced Tomatoes (Rotel) – 1.2 cups • Ranch Seasoning – to taste • Kinder’s All Purpose Seasoning – to taste • Unsweetened Almond Milk – splash, if needed Directions: • Season chicken with Kinder’s All Purpose Seasoning and cook until fully cooked • Dice or shred the chicken and set aside • Add bone broth and pasta to a pot, bring to a boil, then reduce to low heat • Simmer until the pasta is cooked and has absorbed most of the broth • Blend cottage cheese, shredded cheese, buffalo sauce, and ranch seasoning until smooth (add a splash of almond milk if needed) • Add cooked chicken, pasta, Rotel, and buffalo cheese sauce to a large bowl • Mix until everything is evenly coated • Split into 5 meal prep containers #highprotein #mealprep #buffalochicken #macandcheese #macrofriendly

Buffalo Chicken Mac & Cheese Meal Prep Macros (per serving): 534 calories | 63g protein | 43g carbs | 11g fat Ingredients (5 servings): • Organic Chicken Breasts (Kirkland Signature) – 1.5 lb • Classic Chicken Bone Broth @Kettle and Fire – 1 container • Protein Pasta Curly Mac (Brami) – 6 servings • 1% Whipped Cottage Cheese (Friendship Dairies) – 1 cup • 2% Mexican Style Four Cheese (Kraft) – 1 cup • Buttery Buffalo Sauce (Kinder’s) – 6 tbsp • Diced Tomatoes (Rotel) – 1.2 cups • Ranch Seasoning – to taste • Kinder’s All Purpose Seasoning – to taste • Unsweetened Almond Milk – splash, if needed Directions: • Season chicken with Kinder’s All Purpose Seasoning and cook until fully cooked • Dice or shred the chicken and set aside • Add bone broth and pasta to a pot, bring to a boil, then reduce to low heat • Simmer until the pasta is cooked and has absorbed most of the broth • Blend cottage cheese, shredded cheese, buffalo sauce, and ranch seasoning until smooth (add a splash of almond milk if needed) • Add cooked chicken, pasta, Rotel, and buffalo cheese sauce to a large bowl • Mix until everything is evenly coated • Split into 5 meal prep containers #highprotein #mealprep #buffalochicken #macandcheese #macrofriendly

463,100 views • 5 months ago

Crack Chicken Pasta(6 servings) Macros per serving: 565 cals | 60P / 31C / 25F Add the following to your crockpot: - 1 1/2 lbs chicken breast - 1/2 cup chicken broth - 36 tsp ranch seasoning - 1 cup cream of chicken Cook on high for 3–4 hrs or low for 7–8 hrs. With 30 mins left, shred the chicken and stir in: - 8 oz cooked chickpea pasta (Banza) - 1/4 cup nonfat Greek yogurt - 1/2 cup light sour cream - 2 cups reduced fat shredded cheddar - 1 cup real bacon crumbles - Optional: top with green onion - Stir until creamy, then divide into 6 meal prep containers. Give this one a try - it’s one of my favorites! You can get this exact recipe and almost 100 others in my cookbook - link in bio!! #highprotein #nutrition #crockpot #easyrecipe

Crack Chicken Pasta(6 servings) Macros per serving: 565 cals | 60P / 31C / 25F Add the following to your crockpot: - 1 1/2 lbs chicken breast - 1/2 cup chicken broth - 36 tsp ranch seasoning - 1 cup cream of chicken Cook on high for 3–4 hrs or low for 7–8 hrs. With 30 mins left, shred the chicken and stir in: - 8 oz cooked chickpea pasta (Banza) - 1/4 cup nonfat Greek yogurt - 1/2 cup light sour cream - 2 cups reduced fat shredded cheddar - 1 cup real bacon crumbles - Optional: top with green onion - Stir until creamy, then divide into 6 meal prep containers. Give this one a try - it’s one of my favorites! You can get this exact recipe and almost 100 others in my cookbook - link in bio!! #highprotein #nutrition #crockpot #easyrecipe

1,100,000 views • 1 year ago

Crockpot Salsa Verde Chicken Macros (8 servings): 244 calories | 56g protein | 2g carbs | 3g fat Ingredients: • Organic Chicken Breasts (Kirkland Signature) – 4 lb • Chicken Broth – 6 cups • Diced Tomatoes – 1 cup • Green Chilis (canned) – 6 tbsp • Seasonings of choice (salt, pepper, garlic powder, cumin, chili powder) Optional toppings: • Fresh cilantro • Lime juice Optional to serve with: • Rice • Pasta Directions: • Add chicken, chicken broth, diced tomatoes, green chilis, and seasonings to a crockpot • Cook on low for 6–8 hours or high for 3–4 hours • Shred chicken directly in the crockpot and mix everything together • Top with fresh cilantro and lime juice • Optional: serve over rice or pasta #highprotein #crockpotmeals #mealprepideas #easyrecipes #macrofriendly

Crockpot Salsa Verde Chicken Macros (8 servings): 244 calories | 56g protein | 2g carbs | 3g fat Ingredients: • Organic Chicken Breasts (Kirkland Signature) – 4 lb • Chicken Broth – 6 cups • Diced Tomatoes – 1 cup • Green Chilis (canned) – 6 tbsp • Seasonings of choice (salt, pepper, garlic powder, cumin, chili powder) Optional toppings: • Fresh cilantro • Lime juice Optional to serve with: • Rice • Pasta Directions: • Add chicken, chicken broth, diced tomatoes, green chilis, and seasonings to a crockpot • Cook on low for 6–8 hours or high for 3–4 hours • Shred chicken directly in the crockpot and mix everything together • Top with fresh cilantro and lime juice • Optional: serve over rice or pasta #highprotein #crockpotmeals #mealprepideas #easyrecipes #macrofriendly

72,800 views • 8 months ago

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