#weightloss #mealprep #caloriedeficit
5 low calorie/ high protein dinner ideas I have made lately while in a calorie deficit.
Each recipe calories + protein is to serve 1 so times the ingredients by 2/3/4 however many people you are cooking for if you are tracking calories, or of you don’t track calories these are still perfect high protein meals that are so tasty and going to keep you full and satisfied.
1. Slow cooker beef stew 585 calories/ 53g protein per serving
Extra lean diced beef 125g
Onion 80g
Carrots 90g
Parsnip 100g
Add seasoning and stock
For the mash per serving
200g potatoes
Milk 10ml
Dijon mustard 5g
2. Chicken and prawn Chinese noodles with egg
590 cals/ 55g protein per serving
Medium egg noodle nest (I used Sainsbury’s)
Chicken breast fillets 90g
Raw king prawns 75g
Seaseme oil 1tbs
Pal Choi 70g
Monge tout 50g
Teriyaki marinade 2tbsp
Fish sauce 1tbsp
Light soy sauce 1tbsp
Add seasoning of choice to the sauce
Top with egg, spring onion and sriracha
3. Chicken and stuffing baguette with roasters, veg and gravy
780 calories /50g protein per serving
Sourdough bake at home baguette (1/2 baguette or 85g)
Chicken breast shredded or sliced 120g
Potatoes 250g
Tenderstem broccoli 30g
Peas 25g
Sage and onion stuffing mix (from Aldi) 20g
Reduced salt beef gravy 100ml
Inc spray oil
4. ‘Marry me’ chicken pasta
515 calories/48g protein per serving
Chicken breast fillets 125g
Macaroni pasta dried weight 50g
Single fresh cream 40ml
Tomato purée 7.5G
Tomato and olive bruschetta paste(or similar) 1tbsp
Onion 40g
Chicken stock
5. Steak, Parmesan roasters with tenderstem broccoli
446 calories / 47g protein per serving
Rump steak 150g (I used muscle food)
Baby potatoes 250g
Parmesan 10g
Tenderstem broccoli 100g
Olive oil spray for pan and potatoes
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So recipe number one is my slow kabish with mash it’s 595 calories 53 g of protein and all of the information and the recipe is going to be in the description for every single meal so I’m just going through all the ingredients here the exra dice beef I use onion the
Garlic is the Frozen garlic Cubes but you can use fresh if you’ve got it so I always start by prepping my veg cutting everything that I need to cut and then I wa everything out if you are not calorie counting obviously you don’t do we anything out but if you are calorie
Counting like me eating a calorie deficit then you will need to WIP everything out so I just prefer to do this before it just saves time after so as this is going in slow cooker I done this in the morning all the seasonings went in to the slow cooker the beef
Stock and the wor sauce I’m not sure if I’ve said that right but this is a key ingredient I absolutely love the wor sauce I put loads in this is optional but I just think it gives a really good flavor also I’m not sure if I’ve shown
It but I do put um chicken stock cubes and chicken stock pot which went into the stock that went in with the water I had this on low for about 8 hours 8 to 9 hours but you can have it on high for around four to 5 hours and then when I
Got home I just done the mash so I just literally boiled potatoes salt pepper a bit of mustard if you want and a little splash of milk I don’t add any butter or any cream or anything to my mash and honestly as long as you mash it enough
It’s is fine it’s not lumpy I absolutely love like this meal it’s such a go-to a really decent portion for the calories so that was the first recipe recipe number two is the chicken and praw noodles 590 calories 55 g of protein it looks like a lot of steps but
It’s really not this is so simple so delicious honestly a go- to and you can just switch up the you know ingredients if you don’t have a certain ingredient just use something else use whatever you’ve got I don’t always use prawns but I had them in the freezer so I thought
I’d use them my um tablespoon measure thing broke so I literally just use a tablespoon to measure everything so or you can uh measure out in the scales if you don’t want to do that so I’ll put all the details in the description and Mains but this is everything I am using
For the seasoning I just like to do it separately use a bowl or something and then keep that aside cuz we don’t need to add the seasoning until later so starting off with adding the water to the noodles instead of actually boiling them I prefer to just put it in a bowl
Or something cover it then after about 10 minutes they’re they’re softened you don’t need to boil them so I fried off my chicken in the oil the sesame oil added the veggies kept kep that covered so it wilted down a bit add your fresh garlic and some spring onions and
Basically put that in give it a mix add your king prawns and then if you want to cover it cover it just Cooks a little bit quicker I added some salt and pepper and then basically the noodles were ready so I just uncovered these and
Added them in as you can see here you can’t really tell but they’re quite soft and then at this point you want to add the seasoning that we did earlier give that a mix so it’s almost done but we need to do an egg I love an egg on
Noodles this is of course optional but the calories for this recipe does include the egg so I just put it in a dry pan add some hot water keep it covered and you will get the perfect eggs every single time it’s kind of annoying because you need to use a
Separate pan but you would have had to use a separate pan anyway even if you was using any oil but it just saves using extra calories for oil I had spring onions SRA you on top and this is the second recipe absolutely delicious the third recipe is the marami chicken
Pasta I use mac and cheese pasta but you don’t need to 5115 calories per portion and 48 g of protein which is really good so here’s all the ingredients like I said I’m using macaroni pasta but you don’t need to I use chicken breast fets onion and these are the ingredients I
Use to get the creamy sauce single cream sundried tomato and Olive pretta some tomato paste and then that is basically I’ll measure everything out first like I said I like to have it measured and set aside so I don’t need to think about measuring I can just get on with cooking
It just then I prepared all of the chicken I’ve actually finally started cutting chicken with a u the scissors instead of a knife it just makes it so much easier I see so many people doing it so the cubes of garlic are just basically frozen garlic which you can
Just use fresh if you’ve got it chop your onion season your chicken and then if you don’t have the seasonings that I’ve got just use something similar as long as it’s like similar seasonings and yeah like I said I’ll put everything in the description I got the pasta on to
Boil then I got more chicken in the pan to start cooking once all the chicken is cooked it doesn’t take that long maybe like 10 to 15 minutes just set that aside and then add in your garlic and onions to cook down and then add all the
Ingredients to make the creamy sauce so the tomato paste the Bretta the um single cream and then yeah just give this a mix and then add your chicken stock honestly this total recipe probably took about 30 minutes max and it’s so tasty and everything is done in
The pan other than removing the chicken everything is just all in the pan so I’m just adding some pasta water add in the pasta and then just let this simmer this meal would go really good with some veg on the side or maybe a side salad but the calories for this is
Just for this meal so this portion serves four people so nice you definitely need to try this Recipe fr recie number four is the chicken stuff and baguette with veggies Roasters it is so so good so it’s a little bit higher calorie it’s the highest calorie meal but it’s only 790 calories and it’s 50 g of protein I absolutely love this it’s a go-to
Especially in the winter so this is just me starting off prepping the roast potatoes I actually done the stuffing Bowls in the air fryer it was just so much easier so these are the seasonings that I’m using for my Roasters some spray olive oil and yes I always track
My olive oil because that is really high in calories but it’s less calories when used the spray version so literally mixed herbs onions salt salt pepper some oil gave that a good mix and it went into the air fryer I believe it was 22 minutes on 200 um but if you feel like
You need more time then just do that but these work T perfect for me I add some leftover rotisserie chicken for this meal but if you don’t just literally cook chicken season it with the basically the same seasonings that I season and the potatoes with and whilst
Everything was cooking I just got my gravy ready I just heated up the uh sabad bagette in the oven for about 10 minutes and then here’s me just plating up so I’ve got the chicken stuffing on the side Roasters vegetables and gravy honestly just 10 out of 10 proper lovely
Winter warming recipe and yeah really home protein as well which is perfect the last recipe is my steak parmesan Roasters with vegetables I use tend to7 broccoli 446 calories and 47 GS of protein definitely a really quick simple and easy dinner but I had to include it because it is so low calorie
And high in protein and is so nice starting off with just seasoning the steak salt and pepper uses little or you know more whatever you fancy I um like trimmed these I’m not sure if you need to trim them but I was like just trimming some of them down add did this
To the pan I did use some spray olive oil in the pan a little bit and use some under rooses as well which I did account for in the recipe um I have got this minc garlic so instead of chopping garlic I’ve just added minced garlic
Salt pepper to the pan with the tender and broccoli gave that a little mix up and then covered it on a low heat and that’s how I like to cook my tens and broccoli um I’ve got the potatoes this was 200 or 250 g of potatoes and Pap
Porsche and I will leave it in the description of course some olive oil salt pepper garlic and then uh the grated Parmesan it looks like a lot of Parmesan but I think it was only 10 G per portion or 15 G per portion and it just makes them taste amazing look it
Makes all the difference to the potatoes I love it and then I’ve got the steak in the pan with the tender Stone broccoli the roasters cooked in the air fryer for about 15 to 20 minutes and that was it done this is me just playing it up here
If you you feel like it needs a sauce you could add like a sauce or some gravy but this was the last recipe of the week I hope you enjoy if you want more videos like this please do let me know thank you so much for watching and I’ll see
You in the next [Applause] Video [Applause] better