Panacea Palm
@panaceapalm • 1,900,000 subscribers
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High Protein One Pan Dump🔥🧅😮💨💪 Caramelised Onion Pasta with 53g Protein per serving! 💪 Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 Makes 4-5 servings Calories & Macros 📊 If 4 servings: 566 53g P | 66g C | 7g F If 5 servings: 453 43g P | 55g P | 6g F Ingredients - 650g chicken breast (seasoning 1 tsp each paprika, garlic powder, onion powder, oregano, salt, black pepper and 1/2 tsp chilli powder) - 1 tbsp oil - 1 large white onion or 2 medium (sliced and seasonings with 1/2 tsp paprika, salt, Italian herbs) - 2 small garlic heads (chop top to expose cloves) - 2 tbsp sundried tomatoes chopped - 3 tbsp Parmesan - 250ml light evaporated milk - 150g light cream cheese - 2 tbsp fresh parsley - 300g dry pasta (I used fusilli - boil till al dente) Cooking instruction 1. Oil and season the chicken breast and sliced seasoned onions and place in the baking dish with the garlic heads (tops removed) 2. Cover with foil and bake at 180°C with Fan or 200°C remove the foil and chicken breast, check it’s cooked to internal temp 75°C (if not return for 5-10 mins) and shred it apart with two forks 3. then add diced sun-dried tomatoes and return the onions and garlic to to the oven for another 10-20 mins (until brown and caramelised) - if the garlic needs longer wrap in foil and place back in the oven 4. Remove from the oven and mix in the sauce ingredients to the dish while still warm and once creamy add the cooked pasta, shredded chicken and a squeeze of lemon juice, before mixing everything and boxing up, enjoy! Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 🏷️ #highprotein #easyrecipes #mealprep #onepan
Panacea Palm1,500,000 Aufrufe • vor 8 Tagen
High Protein Smash & Scoop!🍗🥓🔥💪 EP. 4 Chicken Bacon Ranch 😮💨 Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 Makes 4 servings Calories & Macros 📊 Per serving: 260 cals 34g P | 4g C | 12g F Ingredients - 6 hard boiled eggs - 250g (or x2) chicken breast (Slice breasts in half and Airfry for 12-15 Mins at 200°C) - 80g 0% Greek yoghurt - 100g light mayo - 5 rashers bacon of choice (I used Lidl streaky bacon) - 2 tbsp Parmesan - 1 tsp Dijon mustard - 2 tbsp fresh chopped parsley - 2 tbsp chopped chives - Garlic powder, onion powde & black pepper to taste (roughly 1/2 tsp - 1 tsp) - Salt to taste (roughly 1/2 tsp) Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 🏷️ #mealprep #highprotein #chickenbaconranch #easysnack
Panacea Palm2,700,000 Aufrufe • vor 26 Tagen
High Protein Smash & Scoop!🌶️🔥💪 EP. 1 Spicy Chipotle Egg Salad 😮💨 Shoutout @finntory for the inspo! 📹 Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 Makes 2-3 servings Calories & Macros 📊 Per serving (2): 306 cals 26g P | 10g C | 18g F Ingredients - 6 hard boiled eggs - 100g cottage cheese - 30g light mayo - 1 roasted red pepper - 1 tsp chipotle paste - 1/2 lemon juice - 1 tsp paprika - 1 tsp salt - 1 tsp pepper - 1/2 chilli flakes (optional) - 1 tsp maple syrup - 2 tbsp chopped chives or parsley Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 🏷️ #mealprep #highprotein #chickennuggets #easysnack lowcalorie
Panacea Palm4,600,000 Aufrufe • vor 1 Monat
High Protein Smash & Scoop!🌶️🇰🇷🔥💪 EP. 5 Spicy Korean Egg Salad 😮💨 Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 Makes 2-3 servings Calories & Macros 📊 Per serving (if 2): 376 cals 26g P | 14g C | 24g F Ingredients - 6 hard boiled eggs - 120g 0% cottage cheese - 60g light mayo - 30g Gochujang paste - 2 tbsp chopped chives - 1/2 tsp Garlic powder - 1/2 tsp white pepper - 2 tsp sesame seeds - 1 tsp sesame oil - Salt to taste (roughly 1/2 tsp) Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 🏷️ #mealprep #highprotein #koreaneggsalad #easysnack
Panacea Palm1,300,000 Aufrufe • vor 19 Tagen
High Protein Smash & Scoop!🍗🔥🌽 EP. 2 Chicken Streetcorn Salad 😮💨 Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio) 🔥📕 Makes 4 servings Calories & Macros 📊 Per serving: 297 cals 36g P | 14g C | 10g F Ingredients - 350g (or x2) cooked seasoned chicken breast (Slice breasts in half and Airfry for 12-15 Mins at 200°C) - 100g 0% Greek yoghurt - 60g light mayo - 1/2 red onion diced - 2 jalapenos diced - 3 tbsp fresh chopped coriander - 280g sweetcorn - 100g reduced fat feta or cotija cheese - Garlic powder, paprika & black pepper to taste (roughly 1/2 tsp - 1 tsp) - 1/2 lime juice - Tajin 1-2 tsps - 1/2 tsp chilli powder - Salt to taste (if needed) Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 🏷️ #mealprep #highprotein #streetcornchicken #easysnack lowcalorie
Panacea Palm2,500,000 Aufrufe • vor 1 Monat
High Protein Crispy Chicken Shawarma! 🔥🍗🤤💪🏽 #easyrecipes #highprotein #crispy #chickenshawarma #lowcalorierecipes 53g Protein! Delicious & Easy to make! 💪🏽 Checkout my High Protein Cookbook with 270+ recipes just like this one! (Link in bio)📕👨🏽🍳 Makes 4 Shawarmas (divide ingredients by 4 for 1 serving) Calories & Macros 📊 Per Shawarma Wrap: 565 calories 53g P | 36g C | 22g F Shawarma chicken - 900g boneless skinless chicken thighs (fat trimmed off) - 80g 0% Greek yoghurt - Juice of half a lemon - 2 tsp minced garlic - Shawarma seasoning (listed below) Shawarma seasoning (homemade) - 2 tsp smoked paprika - 1 tsp garlic powder - 1 tsp onion powder - 1 tsp all spice - 1 tsp cayenne - 1 tsp oregano - 1/2 tsp cumin - 2 tsp salt Oven Bake: 200°C | 20-25 minutes 🔥 (Toss halfway) Then Grill/Broil on high | 3-5 minutes🔥 Till you get a golden char Crispy Shawarma coating - 3 tbsp avocado oil - 2 tbsp - tomato paste - salt to taste - Dried chilli flakes Garlic Sauce (simple) - 120g 0% greek yoghurt - 30g light mayo - 1 tsp lemon juice - 1 tsp garlic powder or minced garlic - 1/2 tsp salt - Tsp honey (optional) Other ingredients - 4 Lebanese wraps (60g each) Carefully seperate into two layers - sliced pickes Storage & Heating ♨️ - These are best enjoyed fresh, but if you want to store them, allow to cool completely before Checkout my High Protein Cookbook with 270+ recipes just like this one! (Link in bio)📕👨🏽🍳
Panacea Palm11,800,000 Aufrufe • vor 10 Monaten
High Protein Chipotle Chicken Quesadillas! 🔥🧀🤤 62g Protein each! ONLY 567 calories, easy high protein meal prep 😮💨 Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 Calories & Macros 📊 Per quesadilla: 567 calories 62g | 35g C | 20g F For the chicken - 800g chicken breast - Homemade or store bought chipotle seasoning (2 tsp paprika, 1 tsp onion powder, 2 tsp garlic powder, 1 tsp oregano, 1/2 tsp cumin, 1 tsp coriander, 1/2 tsp cayenne) Air fry 200°C / 400°F | 12-15 minutes 🔥 After cooking set chicken aside add slice onion to the same tray and Airfry again for 8-10 minutes at 180°C / 375°F Chipotle sauce - 240g cottage cheese - 120g light mayo - 120g salsa - 1 tbsp chipotle paste - 1/2 lime juice - 1 tsp garlic powder - salt to taste - 2 tsp honey - 2 tbsp Chopped coriander Cheese per quesadilla - 30g grated low fat cheddar - 25g grated mozzarella Storage & Heating ♨️ - Wrap in foil once cooled and store in the fridge or freezer to reheat place unwrapped from the foil then if frozen microwave for 3-4 minutes wrapped in a damp paper towel and air fry to get toasty again, if refrigerated microwave for 30 seconds to remove chill then Airfry till hot Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 🏷️ #highprotein #chipotlequesadillas #easyrecipes #lowcalorie
Panacea Palm466,600 Aufrufe • vor 29 Tagen
High Protein Creamy Garlic Chicken & Potatoes! 🔥🍗🍟🤤#mealprep #highprotein #creamygarlicchicken #lowcalorie #easyrecipes 55g Protein! Delicious High Protein Meal Prep💪🏽 Checkout my High Protein Cookbook with 270+ recipes and calorie tracking barcodes! (Link in bio) 📕👨🏽🍳 Serves 4: 🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Meal: 546 calories 55g P | 41g C | 17g F Seasoned Chicken - 900g boneless skinless chicken thighs (fat trimmed) - 1.5 tsp salt - 1 tsp oregano - 2 tsp smoked paprika - 1 tsp onion powder - 1 tsp black pepper - Cooking spray Crispy Potatoes - 1000g diced potatoes - 1 tsp smoked paprika - 1 tsp dried parsley - 1 tsp black pepper - 1.5 tsp salt - Cooking spray Creamy garlic sauce - 1 tbsp (15g) light butter - 1/2 red onion (diced) - 4 garlic cloves (diced) - 150ml chicken bone broth - 100g light cream cheese - 10g Parmesan - 80g low fat cheese (I used 50% less fat cheddar) Storage & Heating ♨️ - Store for up to 5 days in the fridge - To reheat, add the contents to a microwave safe bowl and microwave covered with a damp paper towel for 3-4 minutes till heated through, mix well and enjoy! Checkout my High Protein Cookbook with 270+ recipes and calorie tracking barcodes! (Link in bio) 📕👨🏽🍳
Panacea Palm4,800,000 Aufrufe • vor 10 Monaten
Delicious High Protein Japanese Egg Sandwich! 🤤🇯🇵🥪 ONLY 15 Minutes, 33g Protein per sandwich and so easy to make!🔥 Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 Makes 1 🥪 Calories & Macros 📊 Per Sandwich: 551 calories 33g P | 44g C | 28g F Ingredients👇🏽 - 4 eggs - 30g light mayo - 1/2 tsp salt - 1/4 tsp black pepper - 1/4 tsp sugar (only 4 calories) - 15ml (1 tbsp) skim milk - 2 slices fluffy white bread (85g each) Checkout my Best Selling 300+ Recipe eBooks & Fat Loss Meal Plans with calorie tracking done for you! (Link in bio)🔥📕 🏷️ #highprotein #japaneseeggsandwich #easyrecipe #quickrecipe
Panacea Palm352,500 Aufrufe • vor 1 Monat
High Protein Creamy Cajun Chicken & Rice! 🔥🍗🤤 #mealprep #highprotein #creamycajunchicken #tastymealprep #easymealprep 55g Protein! Delicious High Protein Meal Prep💪🏽 Checkout my High Protein Cookbook with 180+ recipes just like this one! (Link in bio)📕👨🏽🍳 Serves 4: 🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Meal: 547 calories 55g P | 55g C | 9g F Cajun seasoning (homemade) - 2 tsp smoked paprika - 2 tsp garlic powder - 1 tsp onion powder - 1 tsp ground black pepper - 1 tsp cayenne pepper (adjust for heat preference) - 1 tsp dried oregano - 2 tsp salt Cajun Chicken - 800g boneless skinless chicken breast (flattened) - 20g Cajun seasoning mix - Cooking spray Cajun Fried Rice - 700g cooked cold white rice (roughly 230g dry, cook before hand and refrigerate) - 20g light butter (brand: lurpak) - 1/2 red onion (diced) - 2 cloves garlic (diced) - 2 tsp Cajun seasoning mix Creamy Cajun Sauce - 200ml low fat or fat free milk - 150g light cream cheese - 20g Parmesan - 1 tsp cajun seasoning (Rest of Cajun seasoning) - 10g light butter Storage & Heating ♨️ - Store for up to 5 days in the fridge, I like to store the sauce seperate but this is optional - To reheat, add the contents to a microwave safe bowl and microwave covered with a damp paper towel for 3-4 minutes till heated through, mix well and enjoy! Need more inspiration🔥 Checkout my High Protein Cookbook with 180+ recipes just like this one! (Link in bio)📕👨🏽🍳
Panacea Palm5,700,000 Aufrufe • vor 1 Jahr
High Protein Mexican Streetcorn Chicken Bowls! 🔥🌽🍗🤤 #mealprep #highprotein #streetcornchicken #tastymealprep #easymealprep 56g Protein! Delicious High Protein Meal Prep💪🏽 Checkout my NEW High Protein Cookbook with 300+ recipes just like this one & calorie tracking barcodes (link in bio)📕👨🏽🍳 Serves 4: 🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Meal: 536 calories 56g P | 46g C | 10g F Seasoned Chicken - 800g chicken breast (diced into 1” cubes) - 2 tsp smoked paprika - 1/2 tsp cayenne - 1 tsp garlic powder - 1 tsp onion powder - 1 tsp cumin - 1 tsp oregano - 2 tsp salt - 2 tsp avocado oil Streetcorn Salad - 350g sweetcorn - 1/2 red onion diced - 1 jalapeño diced - 100g 0% greek yoghurt - 3 tbsp light mayo - 80g low fat feta or cojita - 3 tbsp fresh cilantro/coriander - 1/2 tsp garlic powder - 1/2 lime juice - 1 tsp tajin - A pinch of salt - 1/2 tsp cayenne Cilantro Lime Rice - 1 cup basmati rice dry - juice of half a lime - Pinch of salt - 2 tbsp chopped cilantro/coriander Creamy Cilantro Sauce - 120g Greek yoghurt - 2 tbsp light mayo - 1 tsp lime juice - 1 tbsp finely chopped cilantro/coriander - Salt to taste Storage & Heating ♨️ - if your making for meal prep store the rice chicken and steeetcorn salad in separate containers for up to 5 days in the fridge - To reheat, add the chicken and rice to a bowl and microwave for 3-4 minutes top with your Streetcorn salad and enjoy! - you can also reheat in the pan Checkout my NEW High Protein Cookbook with 300+ recipes just like this one & calorie tracking barcodes (link in bio)📕👨🏽🍳
Panacea Palm1,600,000 Aufrufe • vor 4 Monaten
Easy Bulking Chipotle Chicken & Potato Bowls! 🔥🍗🍟 Over 1000 Calories, 68g Protein! Easy Bulking Meal Prep 😋🏋🏽 Check out my Bulking Cookbook with 80+ recipes just like this one! (Link in bio) 📕👨🏽🍳 Serves 5: 🍽️🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Meal: 1085 calories 68g P | 75g C | 59g F Chipotle chicken - 1.2kg boneless skinless chicken thighs - 2 tsp garlic powder - tsp onion powder - 2 tsp paprika - tsp oregano - tsp cayenne - tsp pepper - tsp cumin - 2-3 tsp salt - 50g chipotle paste (brand Tesco) - Juice of 1 lime - tbsp avocado oil (or olive oil) 🔥 Bake in the oven at 200°C for 20 Minutes Crispy potatoes - 1.6kg potatoes diced (I like to leave the peel on for extra fibre!) - same seasoning used on the chicken - Tbsp avocado oil 🔥 Airfry at 190°C for 20-25 minutes Guacamole - Read storage notes - 2 large avocados - 1 red onion (finely diced ) - salt & pepper to taste - Juice 1 lime - chopped Cilantro (Ingredients for 5 servings - but this is best made fresh in two batches throughout the week) Other ingredients - 250g grated cheese (50g per prep) - 150g 0% Greek yoghurt (store separately - 30g per prep) - 5 tbsp sriracha (tbsp each prep) Storage & Heating ♨️ - Store the chicken, crispy potatoes and grated cheese in meal prep boxes refrigerated for up to 5 days. - When it’s time to eat, reheat in the microwave then top with 1/5 guacamole, 30g Greek yoghurt and a drizzle sriracha Check out my Bulking Cookbook with 80+ recipes just like this one! (Link in bio) 📕👨🏽🍳 🏷️ #bulking #mealprep #highprotein #chipotlebowl #chipotlechicken #highcalorie #bulkingmeals #musclefood #gymtok #gymfood #tastymealprep #easymealprep #easyrecipes #highproteinrecipes #panaceapalm
Panacea Palm4,900,000 Aufrufe • vor 2 Jahren
Easy Buffalo Chicken Pasta for Bulking! 🔥🍝 #bulking #mealprep #highprotein #creamypasta #buffalochickenpasta #highcalorie #bulkingmeals #musclefood #gymtok #gymfood #tastymealprep #easymealprep #easyrecipes #highproteinrecipes #panaceapalm Over 1000 Calories, 74g Protein! Easy Bulking Meal Prep 😋🏋🏽 Check out my high protein cookbooks for over 100+ recipes just like this one! 📕👨🏽🍳 (link in bio) Serves 4: 🍝🍝🍝🍝 Calories & Macros 📊 Per Meal: 1010 calories 74g P | 67g C | 49g F Seasoned Chicken - 800g chicken breast - tsp garlic powder - tsp onion powder - tsp smoked paprika - tsp salt & pepper - tbsp oil (for cooking) Creamy buffalo Sauce - 1 medium chopped onion - 4 cloves garlic diced - 30g tomato paste - 400ml chicken stock (brand: oxo) - 200g cream cheese (brand: Philadelphia) - 30g unsalted butter - 60ml buffalo sauce (brand: Franks red hot) - 60ml reserved pasta water Other Ingredients - 320g penne pasta (uncooked weight) - boil in salted water - 100g grated cheddar - 100g grated mozzarella - drizzle ranch sauce (optional topping) - drizzle buffalo sauce (optional topping) Storage & Heating ♨️ - Store in meal prep boxes refrigerated for up to 5 days. - When it’s time to eat, reheat in the microwave for 2-3 minutes, and stir till creamy! Check Out My High Protein Cookbooks for 100+ Recipes just like this one! (link in bio)👨🏽🍳📕
Panacea Palm5,800,000 Aufrufe • vor 2 Jahren
Delicious BULK-UP Pasta Meal Prep!🔥💪🏽 #mealprep #bulking #highcalorie #highprotein #gymfood #bulkingrecipes #highproteinrecipes #highcalorierecipes #bulkingszn #hardgainer #highcalorie #musclefood Save it For Later! 💾 If Your Trying to Build Muscle This Delicious High Calorie Creamy Tuscan Chicken Pasta Packs 75g of PROTEIN and is Incrediby Easy to Make🔥🚀 Serves 4: 🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Serve: 1023 calories 75g P | 89g C | 39g F Seasoned Chicken ✅ - 800g (4) large chicken breasts - Tsp paprika - Tsp garlic powder - Tsp salt & black pepper - 30ml olive oil Creamy Tuscan Sauce ✅ - 1/2 medium red onion (diced) - 3 cloves garlic (diced) - 250ml (1 cup) double cream - 125ml (1/2 cup) whole milk - 1 cup Parmesan - 2 cup washed baby spinach - 1/2 cup Sun dried tomatoes (optional) - 60ml (1/4 cup) reserved pasta water - Tsp paprika - Tsp Italian herbs - Tsp salt & black pepper Other ingredients ✅ - 800g (400g uncooked) pasta - I used fettuccine Storage & Heating ♨️ - Store in the fridge in meal prep containers for up to 5 days - To reheat add a tsp of water and microwave with the lid slightly open for 3-4 minutes (mix it up halfway) JOIN the IG Family @panaceapalm For More Gym Food and Exclusives!! 🔥📸 The Ultimate Guide to Lean Bulking UPDATE is COMING SOON…stay tuned..👨🏽🍳📘
Panacea Palm6,300,000 Aufrufe • vor 3 Jahren
High Protein Sweet Chilli Popcorn Chicken! 🔥🍿🍗 #mealprep #highprotein #sweetchillipopcornchicken #sweetchillichicken #tastymealprep #easymealprep #lowcalorierecipes #gymfood #musclegain #fatloss #highproteinrecipes #panaceapalm #easyrecipes ONLY 483 calories! Easy High Protein Meal Prep😋 Check out my high protein cookbooks for over 100+ recipes just like this one! 📕👨🏽🍳 (link in bio) Serves 4: 🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Meal: 496 calories 50g P | 64g C | 3g F Popcorn Chicken - 800g chicken breast (I get mine from @musclefooduk use code PANACEA!) - tbsp soy sauce - tsp paprika - tsp garlic powder - tsp salt & pepper - 1 egg - 40-50g cornflour/cornstarch Air-fry: 200°C | 10-12 minutes Oven Bake: 220°C | 15-18 minutes (shake/flip halfway for both) Sweet Chilli Glaze - 90ml reduced sugar sweet chilli sauce (brand: blue dragon) - 60ml soy sauce - 80ml water - tsp finely chopped/minced garlic - tsp finely chopped/minced ginger - tbsp rice vinegar - Juice of 1/2 a lime Sweet Sticky Rice - 200g uncooked sticky rice (brand: Tesco) - 3 tbsp rice vinegar - tbsp sweetener - salt to taste Cook to instructions then allow to cool for 10 minutes before adding 3 tbsp of rice vinegar, a tbsp of sweetener and salt to taste, mix again then serve 🍚 Garnishes - Sesame seeds - chopped green onions Optional Veg 🥒 - this meal prep goes great with some sliced cucumber (mixed with soy sauce) Storage & Heating ♨️ - Store for up to 5 days in the fridge - To reheat, add a tsp of water and microwave for 3 minutes partially covered, once heated through mix well and enjoy! Check Out My High Protein Cookbooks for 100+ Recipes just like this one! (link in bio)👨🏽🍳📕
Panacea Palm3,200,000 Aufrufe • vor 2 Jahren
High Protein Chocolate Protein Fluff! 🥣🍫🤤💪🏽 22g Protein! ONLY 182 calories & super filling! Checkout my High Protein Cookbook with 300+ recipes just like this one with calorie tracking barcodes! (Link in bio) 📕👨🏽🍳 Makes 1 HUGE tub Calories & Macros 📊 Per bowl: 182 calories 22h P | 21g C | 2g F Ingredients - 50ml skimmed milk - 1/2 frozen banana - 30g chocolate nirvana whey protein (I use @proteinworks use code PANACEAPALM for a discount) - 2-3 tsp cocoa powder - 20ml of sugar free maple syrup - 1 cup of ice Blend in a food processor on high do 5 minutes till no clumps remain and it’s tripled in volume!🔥 - Serve immediately and optionally top with your favourite crushed cereal! - This is a great dessert option when you’re in a deficit and will keep you full for hours! 🤤 Checkout my High Protein Cookbook with 300+ recipes just like this one with calorie tracking barcodes! (Link in bio) 📕👨🏽🍳 🏷️ #highprotein #lowcaloriedessert #highvolumedessert #fatloss #chocolateproteinfluff
Panacea Palm521,500 Aufrufe • vor 5 Monaten
Easy Nando’s Chicken & Rice Bowls !🔥🍗💪 #bulking #mealprep #highprotein #nandos#nandoschicken #highcalorie #bulkingmeals #musclefood #gymtok #gymfood #tastymealprep #easymealprep #easyrecipes #highproteinrecipes #panaceapalm Over 1000 Calories, 66g Protein! Easy Bulking Meal Prep 😋🏋🏽 Check out my high protein cookbooks for over 100+ recipes just like this one! 📕👨🏽🍳 (link in bio) Serves 4: 🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Meal: 1033 calories 66g P | 74g C | 52g F Nando’s chicken - 1200g boneless skinless chicken thighs - 25g Nando’s peri peri rub (I got this in Tesco - feel free to use any peri peri seasoning blend or make your own) - 30g tomato paste - drizzle olive oil 🔥 Bake in the oven at 200°C for 20-25 Minutes Nando’s Spicy Rice - 200g washed uncooked Basmati rice - 1/2 medium diced white onion - 1 small green bell pepper diced - 1 small red bell pepper diced - 30g tomato paste - 2 tsp paprika - 2 tsp salt - isp cumin - 1/2 tsp tumeric - tbsp olive oil - 400ml warm water 🔥 Bring to a bubble on high heat then turn the heat to the lowest flame and simmer covered for 10-12 minutes (or until the water is all gone) Nando’s Garlic Bread - 2 (90g) ciabatta rolls (brand Tesco) - 40g salted butter - tsp garlic paste - tsp parsley flakes Optional ingredients - 4 lemon wedges (garnish) - Fresh chopped coriander (garnish) Storage & Heating ♨️ - Store everything in meal prep boxes refrigerated for up to 5 days. - When it’s time to eat, remove the garlic bread and lemon from the box, cover the box with a damp paper towel and microwave for 3-4 minutes till heated through. - To reheat the garlic bread toast it in the pan for a couple minutes till crispy Check out my high protein cookbooks for over 100+ recipes just like this one! 📕👨🏽🍳 (link in bio)
Panacea Palm1,800,000 Aufrufe • vor 1 Jahr
Meal Prep Mongolian Beef 🥡🤤 #highprotein #takeout #gymfood #mealprep #mongolianbeef #noodles #highproteinmealprep #highproteindinner #lowcalorie #lowcaloriemealprep Save it For Later! 💾 Mongolian Beef Noodles are One of the Most Delicious Takeout dishes to make at Home! My Version is Higher in Protein ONLY 474 calories and so Easy to Prep For the Week Ahead! 🤤✅ Serves 4: 🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Meal: 474 calories 50g P | 59g C | 7g F Crispy Beef ✅ - 700g lean beef steak (I used @musclefooduk beef fillet steak 🥩) - Tsp baking soda (helps tenderise the beef) - Tsp salt - Tsp black pepper - 25g cornflour - Tbsp sesame oil (or olive oil) Mongolian Sauce ✅ - 3 tbsp oyster sauce (brand: Tesco) - 60ml soy sauce (brand: Tesco) - 30ml Mirin (sweetened rice vinegar) - brand: Tesco - 2 tbsp brown stevia (brand: Truvia) - 5g cornflour (mixed with water to avoid clumping) Other ingredients ✅ - 600g noodles (brand: straight to wok udon noodles - Sainsburys) - 10g chopped ginger - 10g minced garlic (3 cloves) - 1 Medium white onion (sliced Julienne style) - Small Green onion bunch - 120g of shiitake mushrooms (brand: Tesco) - Sesame seeds to garnish (optional) Storage & Heating ♨️ - store for up to 5 days in fridge and reheat in the microwave for 3-4 minutes with a tsp of water and the lid cracked open slightly - Also Freezable! To reheat from freezer leave box out at room temp for 5-10 minutes, then microwave for 2-3 minutes at 60-70% power with a tsp of water, then take it out mix it up and microwave for a further 1-2 minutes at full power till hot. Enjoy! JOIN the IG Family @panaceapalm For More Gym Food and Exclusives!! 🔥📸 The ULTIMATE High Protein Handbook is COMING SOON…stay tuned 👨🏽🍳📕
Panacea Palm2,700,000 Aufrufe • vor 3 Jahren
High Protein Chicken Jalepeño Grilled Cheese! 🌶️🧀🔥 #easyrecipes #lowcalorie #highprotein #toastie 57g protein - Crispy, Cheesy, and Ready in 10 Minutes 😮💨 Checkout my High Protein Cookbook with 270+ recipes just like this one! (Link in bio)📕👨🏽🍳 Makes 1 Toastie: 🍞🧀 Calories & Macros 📊 Per Serving: 527 Calories 57g P | 50g C | 11g F Ingredients 🛒 - 2 slices bread - 90g sliced seasoned pre-cooked chicken breast (I used homemade but store bought works too) - 50g low-fat cheddar mix (I used 50% less fat) - 25g sliced Jalepenos - 60g 0% Greek yoghurt - 30g light cream cheese (Philadelphia lightest) - 5g (tsp) roasted garlic paste - 1/2 tsp salt - 1/2 tsp paprika - Parsley flakes (optional) How to Cook ♨️ - Airfry: 8-10 minutes at 200°C Cook until golden, crispy, and cheese is melted to perfection optional sprinkle on parsley flakes halfway) Checkout my High Protein Cookbook with 270+ recipes just like this one! (Link in bio)📕👨🏽🍳
Panacea Palm665,600 Aufrufe • vor 10 Monaten
High Protein Steak Mac & Cheese! 🔥🥩🧀 #mealprep #highprotein #steakmacncheese #tastymealprep #easymealprep 58g Protein! Delicious High Protein Meal Prep💪🏽 Checkout my High Protein Cookbook with 180+ recipes & calorie tracking barcodes! (Link in bio)📕👨🏽🍳 Serves 4: 🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Meal: 595 calories 58g P | 59g C | 14g F Steak Bites - 800g lean steak (I used flank steak with the excess fat trimmed) - 1 tsp salt - 1 tsp smoked paprika - 1 tsp black pepper - Cooking spray (I used avocado oil) Mac & Cheese - 280g dry macaroni (boil in salted water till al dente) - 260ml low fat milk (I used 0.1%) - 150g light cream cheese (brand: Philadelphia lightest) - 10g grated Parmesan - 1/2 chicken stock cube (or 1 tsp chicken stock powder) - 1/2 tsp salt - 1/2 tsp black pepper - 1 tsp garlic powder - 1 tsp smoked paprika - 1/4 tsp turmeric (optional for added colour) - 60-80ml pasta water - 40g grated low fat cheddar - 40g grated mozzarella (use skim if you can find it) - Parsley flakes (to garnish) Storage & Heating ♨️ - Divide into 4 meal prep containers and store for up to 5 days in the fridge - To reheat, add the contents to a pan and gently heat through or microwave in a safe bowl covered with a damp paper towel for 3-4 minutes till heated through, mix well and enjoy! Checkout my High Protein Cookbook with 180+ recipes & calorie tracking barcodes! (Link in bio)📕👨🏽🍳
Panacea Palm554,300 Aufrufe • vor 1 Jahr