Razi Khan

Easy, Healthy Chicken Fajita Rice in 20 minutes! Packed with protein, great to meal prep, and SO quick to make.👇🏼 - • 300g chicken breast (sliced into pieces) • 1 medium red bell pepper, sliced • 1 medium green bell pepper, sliced • 1 small red onion, sliced • Squeeze of 1 lime • 1 tsp salt, pepper, paprika, chili powder and garlic powder • 1 tsp olive oil • 1 & 1/2 cup cooked rice (approx. 0.5 uncooked) • 1/3 cup fat free greek yogurt OR fat free sour cream (add more or less for how creamy you want it) • 1 tbsp any hot sauce • 1/3 cup light mozzarella cheese - Notes: • This is the perfect recipe to make in a large batch and meal prep for the week. If you do this, save the sauce and add it in once you are serving. • when adding in the sour cream/greek yogurt, turn off the heat and mix it in. • Instead of rice, you can easily serve this with potatoes or on a wrap. The options are endless! - Servings: • approx. 2 - Calories/Macros (per serving): • Approx. 448 calories • 46.5g protein • 47g carbs • 9g fat - Numbers may slightly vary depending on the brands and ingredients you use! - - #food #Recipe #cooking #homecooking #healthy #healthyrecipes #chicken #fajitas #rice #protein #healthyfood #mealprep #healthylifestyle #fitnessjourney

Easy, Healthy Turkish Pasta! It’s high protein, lower in calories, and SO delicious. Dare I say it’s better than any pasta I’ve ever had? Worth the hype! 🔥👇🏼 - Pasta: • boiling water • salt • 100g pasta (any shape) - Garlic Yogurt: • 1 cup fat free greek yogurt, plain • 1 tsp minced garlic • salt and pepper (to taste) - Beef: • 1 tsp olive oil • 1 chopped onion • 500g lean ground beef (leaner it is, the lower the calories) • 1 tsp salt, pepper, paprika, cumin, garlic powder, onion powder - Serve with cherry tomatoes and parsley. Also, use some leftover beef oil from the pan to garnish meal. - Optional: if you have the extra calories, melt 2 tsp light butter with paprika as another topping. - Servings: 2 - Approx. 411 calories, 45g carbs, 42g protein, 7.5g fat - - #Recipe #food #healthy #healthyrecipes #cooking #homecooking #pasta #turkey #turkish #EasyRecipes #beef #protein #mealprep #fitnessjourney

WOULD YOU TRY THIS?! Here’s how I made my version a high protein “treat” meal. 400 calories and 38 grams of protein! - 1/2 cup Light Cool Whip 1 cup Greek Yogurt 1 scoop vanilla protein powder 1/2 apple, chopped Snickers bar, chopped (27g) Optional: sugar free chocolate or caramel drizzle! - - #Recipe #dessert #nfl #joeburrow #dessert #protein

Philly Cheesesteak Pasta. PACKED with protein, lower in calories, creamy, cheesy and so delicious. Done in 20 minutes!👇🏼 - Pasta: • water (to boil) • salt • 1 & 1/4 cup pasta (any shape, approx 100g) - Beef Mix: • 1 tsp olive oil (or spray) • 1 small onion, chopped • 1 green bell pepper, chopped • 1 cup sliced mushrooms • 1 tbsp minced garlic • 1 cup lean ground beef or sirloin (the leaner it is, the lower the calories. I use 94% lean) • Season with 1 tsp salt, pepper, paprika and chili powder • 1/4 cup light cream cheese (I use 95% light) • 1/3 cup fat free greek yogurt, plain • 1/3 cup light mozzarella cheese • 1/2 cup pasta water - Toppings (optional): • Cilantro and Chili Flakes - Notes: • For some more traditional flavour, feel free to add provolone cheese, but in moderation due to calories! • When mixing the sauce, keep the heat low. • Use any type of pasta that fits into your calorie goals such as low-carb, chickpea, veggie, etc. • Double recipe and serve as a meal prep for the week! - Serving Size: • Approx. 2 - Calories/Macros (Per Serving): • Approx. 496 calories • 44.5g protein • 46g carbs • 15.5g fat - Numbers may slightly vary depending on the brands and ingredients you use. - - #Recipe #food #cooking #homecooking #healthy #protein #pasta #beef #phillycheesesteak #cheese #mealprep #healthyrecipes #healthyfood #healthylifestyle #dinner #lunch #fitnessjourney

The best Chicken Noodle Stir Fry at home in 20 minutes. PACKED with protein, lower in calories, and full of flavour.👇🏼 - Ingredients: • 400g chicken breast, sliced (season with 2 tsp sesame oil, 1/2 tsp salt, pepper and paprika) • 1 tbsp minced/chopped garlic • 1/4 cup green onions • 1 small white onion, sliced • 1 small red pepper, sliced • 1/2 cup shredded carrots • 170g any cooked noodles (I used linguine) • 3 tbsp low sodium soy sauce • 1 tbsp any hot sauce • 2 tsp honey • 1 tbsp any sweetener • optional: top with sliced green onions and sesame seeds - Approx. Per Serving (of 3): 406 calories, 52g carbs, 40g protein, 6.5g fat - - #Recipe #food #cooking #homecooking #healthy #healthyrecipes #stirfry #chicken #chinesefood #takeout #mealprep #protein #healthylifestyle #fitnessjourney

Chicken Fajita Mac and Cheese! It’s PACKED with protein, lower in calories, and so flavourful. Make it in 20 minutes!👇🏽 - Pasta: • First, cook 170g macaroni in boiling water with salt for 6-8 minutes. Save 1/3 cup pasta water, drain and set aside. - Chicken: • 400g chicken breast, cubed • 2 tsp olive oil • squeeze of one lime • 1 tsp salt, paprika, chili powder, onion powder, garlic powder and cumin • optional: 1/2 tsp cayenne and sugar - Fajita Cheese Sauce: • 1 red bell pepper, finely chopped • 1 green bell pepper, finely chopped • 1 red onion, finely chopped • 1 tbsp minced/chopped garlic • 1 cup any milk (I use 1%) • 1/3 cup pasta water • 1/3 cup light cream cheese (I use 95% light) • 1/2 cup light mozzarella cheese - Servings: approx. 3 - Calories/Macros (per serving): 509 calories, 49g protein, 55g carbs, 11g fat - - #Recipe #food #cooking #homecooking #healthy #macandcheese #fajitas #chicken #mealprep #healthyrecipes #EasyRecipes #lunchideas #DinnerIdeas #protein #healthylifestyle #fitnessjourney

One Pan Chicken Chow Mein. Healthier, lower in calories and PACKED with protein. Make it in 25 minutes! - Ingredients: • 150g noodles or pasta (100g uncooked, approx 1/4 pack) • 1 tsp olive oil (or sesame oil) • 300g chicken breast, sliced • Season with 1/2 tsp salt, 1/2 tsp pepper, 1 tsp paprika • Squeeze of half a lemon • 3 cups chopped cabbage • 1 cup shredded carrots • 1 cup chopped onions (any kind, I used green) • 1/2 cup chopped celery • 1/4 cup low sodium soy sauce • 1 tbsp minced garlic • 1 tbsp minced ginger • 1 tbsp honey (or brown sugar) • optional topping: red pepper flakes - Notes: • For noodles, if you can find yakisoba or soba noodles, they are a great option! Otherwise, any kind works! It’s all about having it in moderation. • Edamame, red peppers, green beans, broccoli are a few of the many veggies you could also use as a substitute or add-on! • If you want to lower the calories and increase the volume even further you can add more cabbage and less noodles! You can also replace the honey/brown sugar with any low calorie sweetener! - Serving Size: • 2 people - Calories/Macros (Per Serving): • 40g protein • 58g carbs • 6g fat - Numbers may vary depending on the brands and ingredients you use. - - #Recipe #food #cooking #homecooking #healthy #healthyrecipes #chowmein #chicken #protein #mealprep #asianfood #healthylifestyle #eatclean #fitnessjourney

Easy, Healthy Chicken Shawarma that can be made in 15 minutes. Packed with protein, lower in calories and SO delicious!👇🏼 - Ingredients: • 300g chicken thigh or breast (fat trimmed off) • 1 tsp olive oil • Squeeze of half a lemon • 2 tsp minced garlic • Season with 1/2 tsp salt, pepper, paprika, cumin and 1/4 tsp cumin, cinnamon - Sauce: • 1/2 cup fat free greek yogurt, plain • 1 tsp minced garlic • Squeeze of half a lemon • Season with 1/4 tsp salt, pepper and cumin - Wrap: • 2 pitas (approx. 40g each) • Lettuce • Chopped tomatoes • Chopped onions • Optional: chopped cucumbers and parsley - Notes: • if you have more time and patience, feel free to marinate the chicken for 30 minutes to 1 hour before cooking. Otherwise, it is not necessary here. • I used a greek style pita, which is thick and adds a little more calories. You can definitely use thinner flat breads that can drop up to 50-75 calories to this recipe. • using chicken breast instead of thighs can further reduce the calorie intake. However, I recommend trimming any excess fat and using thighs for the extra flavour and traditional taste. • feel free to add any of your favourite toppings such as pickled beets and hummus. However, be mindful of extra calories. - Yields: • 2 shawarma wraps - Calories/Macros (Per Shawarma): approx. 484 calories 46g protein 47g carbs 12.5g fat - Numbers may slightly vary depending on the brands and ingredients you choose to use. - - #Recipe #food #cooking #homecooking #healthy #chicken #shawarma #middleeasternfood #protein #mealprep #lowcalorie #healthylifestyle #eatclean #fitnessjourney

Easy, Healthier Cajun Chicken Pasta. SO much flavour, packed with protein, lower in calories and even simple to meal prep!👇🏼 - Chicken: • 300g chicken breast, cubed • 1 tsp olive oil • Season with 1/2 tsp salt & pepper, 1 tsp paprika and 2 tsp cajun seasoning • Squeeze of half a lime - Creamy Cajun Pasta: • 1 cup any milk (I used 1%) • 2 tbsp light cream cheese (I used 95% fat free) • 2 tbsp tomato paste • 3 garlic cloves • 1/4 cup grated parmesan cheese • 1 tbsp cajun seasoning • salt and pepper (to taste) • optional: 1/4 cup pasta water (saved from when you make pasta. will help thicken the sauce) • 1 cup cherry tomatoes, cut in halves • handful of spinach - Notes: • This recipe is great for making in batches and meal prepping for the entire week. Store them in the fridge for up to 5 days. • Serve with chili flakes, more parmesan cheese, and/or cilantro. Great additional toppings for this dish, but totally not necessary! • When cooking the sauce, have it on medium-low heat so it doesn’t boil and burn too quickly - Serving Size: • 2 people - Calories/Macros (Per Serving): • Approx. 497 calories • 52g protein • 51g carbs • 10.5g fat - Numbers may slightly vary depending on the brands and ingredients you choose to use. - - #Recipe #food #cooking #homecooking #healthy #pasta #chicken #healthyfood #protein #mealprep #cleaneating #healthylifestyle #fitnessjourney

Low Calorie Sauces: Creamy Chili Lime Sauce that pairs well with ANY meal! So easy to make and prep.👇🏼 - Ingredients: • 2 garlic cloves • 1/2 cup fat free greek yogurt, plain • 1/2 cup light mayo / miracle whip • squeeze of 2 small limes • 1 tbsp chili powder • 1/4 cup any hot sauce (I used frank’s red hot) • 1 tbsp honey (or any sweetener) • 1/4 cup water (or more if needed for desired consistency) • 1/4 cup finely chopped cilantro (added after blending) - Notes: • for a serious kick of lime, zest your lime peels and add it to the sauce. • store the sauce in your refrigerator for as long as the earliest expiry date amongst the ingredients in the sauce. In this case, it is usually the greek yogurt • some of my favourite things to use this sauce on are burritos, bowls, sandwiches, tacos and quesadillas! - Servings: Approx. 8 servings - Calories/Macros (Per 1 oz. Serving): • Approx. 39 calories • 5.5g carbs • 1.5g protein • 1.5g fat - Numbers may slightly vary depending on the brands and ingredients you use. - - #Recipe #recipes #cooking #homecooking #sauce #chili #lime #healthy #healthyfood #healthylifestyle #lowcalorie #eatclean #FitnessLifestyle #fitnessjourney

Low calorie sauces: Creamy Burger Sauce that you’ll probably be using for EVERY dish. So delicious and easy to make.👇🏼 - Ingredients: • 1/4 tsp olive oil • 1/2 onion, sliced • 3 cloves garlic • 1/2 cup fat free greek yogurt, plain • 1/2 cup light mayo / miracle whip • 1/4 cup mustard (yellow or dijon) • 1 tbsp hot sauce (optional for spicy kick, I used sriracha) • 1 tbsp vinegar (or pickle juice from the jar) • 2 tsp paprika • 1/4 cup finely chopped dill pickles • Optional: Water for a thinner consistency - Notes: • Store in a container/bottle and refrigerate for as long as the expiry date of your greek yogurt. • if you’re very short on time, you don’t have to cook the garlic and onion powder. You could even add 2 tsp of garlic powder and onion powder. However, the flavours won’t pop out as much as my method! • Make sure not to blend the dill pickles because you want to keep the crunch within the sauce. • This sauce goes well with not only burgers, bur wraps, salads, burritos and more. - Yields: 8 servings - Calories/Macros (per 1 oz. serving size): Approx. 39 Calories 4.5g Carbs 2g Protein 2g Fat - Numbers may slightly vary depending on the ingredients and brands you use - - - #Recipe #recipes #homecooking #healthy #sauce #burger #lowcalorie #healthyfood #healthyrecipes #healthylifestyle #fitnessjourney #eatclean

Baked Lemon Pepper Chicken Thighs that come out juicy and tender EVERY TIME! Incredibly easy to make, great to meal prep and get your protein in.👇🏼 - Ingredients: • 5-6 chicken thighs, bone-in (remove skin for less calories) • 1 tsp olive oil • 1 tsp salt, pepper, paprika, onion powder, oregano • 1/2 tsp chili flakes • 1 tsp minced garlic • 1 tsp lemon zest (I used the zest of one large lemon) • juice of one whole lemon - Notes: • Before baking, sprinkle some salt, pepper and lemon zest on top of each thigh • These work well on both airfryers and ovens. Baking times are different but you’ll be looking for an internal temperature of 165°F • Serve with rice, potatoes, salad, and more! They should come out so flavourful and juicy you won’t need sauce! • If you have an olive oil spray, you can even give your thighs a final spray on top for a crispier finish. This is optional. - Yields: • 5-6 chicken thighs - Calories/Macros (per thigh with skin): Approx. 224 Calories 24g Protein 13g Fat 4g Carbs - - #Recipe #food #cooking #homecooking #chicken #bake #mealprep #lemon #healthy #healthyfood #protein #healthyrecipes #eatclean #healthylifestyle #fitnessjourney

Full Day of Eating While I travel! Healthy, high protein and delicious. Even if you’re out of the house for one day, here are some tips below for you to save.👇🏼 - 1. Prepare something easy and high protein to eat BEFORE leaving. This is important because you may never know what to expect when travelling. At the very least, you can get 30-40 grams of protein in and feel satisfied. Starting the day off with success is always important mentally too! - 2. I love packing a meal any time I’m travelling or out for a long period of time. In this case, it was my protein chipotle pasta salad. Some leftovers I meal prepped over the week. Airport food is not only super expensive, but there are insufficient options. You can pass through security as long as it’s solid food, so you’ll have no issues doing your own thing. - 3. When i’m buying food, I look for things I would enjoy making at home. Grilled, not fried. LOTS of veggies, and a good portion of protein. Don’t overcomplicate things, find simple and clean ingredients! - 4. When I travel, I’m walking a LOT and I may even still get a workout in if I have time. With that being said, I tend to end my night off with a higher carb, higher protein meal. This is to refuel myself for all the activity I’ve done. - 5. Throughout the day I’m having TONS of water. I aim for about 3-4L. Keep yourself hydrated. Super important! - - #food #cooking #eating #fulldayofeating #healthy #healthyrecipes #mealprep #travel #travelling #protein #healthylifestyle #fitnessjourney

Challenge yourself with this Shoulder Workout that you can do right at home using only dumbbells! Who’s got this? 🔥👇🏼 - Perform each workout without any breaks, then rest for 5 minutes after all 4 movements have been completed. Repeat the circuit 3-4 more rounds to achieve a full workout. Use a dumbbell weight that you can comfortably perform all reps and sets with. - Lateral to Front Raise x 12 Upright Row to Press x 12 Alternating Rear Delt Fly x 20 (10 each arm) Front Press x 15 - Using the @SMRTFT Athletics adjustable dumbbells 🔥 - - #workout #exercise #shoulders #shoulderworkout #athomeworkouts #Fitness #fit #sweat #strengthtraining #aesthetics #core #abs

These healthier, high protein and lower calorie ice cream bars are incredible and easy to make! Only 5 ingredients and perfect for your sweet tooth.👇🏼 - Ingredients: • 2 cups frozen mango • 1 cup fat free greek yogurt, plain • 1 scoop vanilla protein powder • 1/2 heaping cup dark chocolate chips (I used lily’s) • 2 tsp coconut oil - Directions: • chop mangos into small pieces • in a bowl, add mangos, greek yogurt and protein powder. Mix well • form 6-8 clusters on a baking sheet with parchment paper. • freeze for 15-20 mins • meanwhile, add dark chocolate and coconut oil to a bowl and microwave for 1 minute or until melted. Allow melted chocolate to cool. • remove clusters from freezer and cover in dark chocolate or drizzle on top. - Calories/Macros (Per Cluster of 8): Approx. 108 calories, 13g carbs, 7g protein, 5.5g fat - - #Recipe #food #dessert #cooking #homecooking #healthy #chocolate #icecream #mango #healthyrecipes #healthydessert #snack #protein #healthylifestyle #fitnessjourney

Easy, Healthy Spicy Ranch Chicken Wraps right at home! Low calorie, PACKED with protein, and great to meal prep. Make them in under 20 minutes!👇🏼 - Chicken: • 2 chicken breasts (sliced into 4 thin cutlets) • 1 tsp olive oil • squeeze of half a lemon • 1/2 tsp salt, pepper, paprika and garlic powder - Spicy Ranch Sauce: • 1/2 cup fat free greek yogurt, plain • 1 tbsp any hot sauce (I use sriracha) • squeeze of half a lemon • 1 tsp garlic powder and onion powder • 1/2 tsp dill • 1/4 tsp salt - Wrap: • 2 large tortillas • lettuce • tomatoes • onions - This recipe makes 2 wraps. Each wrap is approx. 427 calories, 42g protein, 40g carbs, 8.5g fat - - #food #Recipe #cooking #homecooking #healthy #healthyrecipes #chicken #wrap #lunch #lunchideas #protein #mealprep #ranch #burrito #healthylifestyle #fitnessjourney

Easy, Healthy Chicken Kofta Kebabs that are SO juicy and delicious. They’re low calorie, packed with protein and quick to make!👇🏼 - Kebabs: • 500g ground chicken (or mince chicken breast/thigh using a food processor) • 1 onion, finely chopped • 1 red pepper, finely chopped • 1/4 cup cilantro, chopped • 2 tsp minced garlic • 2 tsp minced ginger • 1 tsp salt, pepper, paprika, cumin and chili flakes • optional: 1/2 tsp sumac • cook with 1 tsp olive oil, add 1 cup cherry tomatoes - Onions: • 1 red onion, thin slices • Squeeze of half lemon • 1/4 tsp salt • optional: 1/4 tsp sumac - Garlic Yogurt: • 1/2 cup greek yogurt • squeeze of half a lemon • 1 tsp minced garlic • salt and pepper (to taste) - Serve with 1 & 1/2 cup cooked rice (approx. 0.5 cups uncooked) - Serving Size: 2 meals - Approx. Calories/Macros (per meal): • 418 calories • 48.5g carbs • 41g protein • 5.5g fat - - #Recipe #food #cooking #homecooking #healthy #healthyrecipes #kebab #chicken #kofta #dinner #DinnerIdeas #mealprep #protein #healthylifestyle

Making my BEST salad recipe in an NFL football stadium. So easy, healthy delicious, low calorie, and PACKED with protein.👇🏼 - Ingredients: 2 hearts romaine lettuce, chopped 300g shredded chicken 1 cup cherry tomatoes, halved 1/2 cup chopped pickles (with 1/4 cup pickle juice) 1/3 cup shredded carrots 1/4 cup light mozzarella cheese 1/2 tsp salt and pepper (to taste) 1/4 cup hot sauce (I use a cayenne flavour) 1/3 cup ranch yogurt (I made with yogurt, salt, onion powder, garlic powder, and dill) - BIG shout out to the @Tennessee Titans ! - #Recipe #cooking #salad #chicken #nashville #healthyrecipes #healthyfood #healthylifestyle #protein #nfl #football #fitnessjourney

Should I share the recipe? #chocolate #cake #lavacake #recipes #healthylifestyle #protein #weightloss

Easy, Healthier Chicken Tikka Masala 🇮🇳! High in protein, lower in calories, and packed with SO much flavour.👇🏼 - Chicken Tikka: • 300g chicken, cubed (approx. 3 chicken breasts) • 2 tbsp fat free yogurt • 1 tsp minced garlic • 1 tsp minced ginger • 1 tsp salt, pepper, paprika, cumin, turmeric, garam masala, chili powder • cook with a touch of oil in pan - Masala: • 2 tsp butter • 1 chopped onion • 1 tsp salt, pepper, paprika, cumin, turmeric, garam masala, chili powder • splash of water (optional if the pan gets sticky) • 1 cup crushed tomatoes + 1/2 cup yogurt (mix them together before adding to pan) • cilantro (topping) • red onions (topping) - Rice: I use 1/2 cup uncooked Brown or White Rice, which yields approx. 1 and a half to 2 cups of cooked rice. The yellow colour comes from added turmeric powder when cooking rice. - Serving Size: 2 - Approx. 474 calories, 52g carbs, 49g protein PER serving - - #Recipe #cooking #homecooking #indianfood #chicken #chickentikka #masala #healthy #healthyrecipes #healthylifestyle #protein #mealprep #fitnessjourney