u/cactuschip

This one’s the perfect mix of garlic and lemon, and structured to be macro friendly for those high training weeks 💪 I’ll drop the recipe 👇

Macros:
Calories: 590
Protein: 52g
Carbs: 54g
Fat: 18g
Fiber: 8g

Ingredients I used…

For the Chicken:

- 2 lbs boneless, skinless chicken breasts, sliced into thin strips
- 2 tsp Celtic sea salt
- 1 tsp black pepper
- 1 tsp garlic powder
- 3 tbsp avocado oil or olive oil (divided)

For the Scampi Sauce:
- 8-10 cloves garlic, minced (about 3 tbsp)
- 2 large red bell peppers, sliced into strips
- 1 large yellow onion, sliced into strips
- 2 cups grass-fed chicken bone broth (or regular chicken broth)
- ½ cup fresh lemon juice (about 2-3 lemons)
- 2 tbsp lemon zest (from 2-3 lemons)
- 4 tbsp grass-fed butter OR ghee
- 1 tsp red pepper flakes (optional)
- 1 tsp Celtic sea salt
- ½ tsp black pepper

Optional: 2 tbsp arrowroot starch + 2 tbsp cold water (for thickening)

For the Pasta:
- 16 oz whole wheat OR chickpea macaroni
- 1 tbsp olive oil (to prevent sticking)
- 1 tsp salt (for pasta water - optional)

For Garnish:
- ½ cup fresh parsley, chopped
- ½ cup freshly grated parmesan cheese
- Lemon wedges (for serving)
- Extra red pepper flakes (optional)

Instructions… (tried to make it as detailed as possible for you)

Phase 1 - prep ingredients

Step 1: Slice 2 lbs chicken breasts into thin strips (about ½ inch thick).

Step 2: Season chicken strips with:
- 2 tsp salt
- 1 tsp black pepper
- 1 tsp garlic powder

Step 3: Toss to coat evenly. Set aside.

Step 4: Mince 8-10 cloves garlic (about 3 tbsp).

Step 5: Slice 2 red bell peppers and 1 yellow onion into thin strips.

Step 6: Juice 2-3 lemons (need ½ cup juice). Zest the lemons before juicing (need 2 tbsp zest).

Step 7: Chop ½ cup fresh parsley. (Optional)

Phase 2 - cook pasta

Step 8: Bring large pot of salted water to boil.

Step 9: Add 16 oz whole wheat angel hair or chickpea spaghetti.

Step 10: Cook according to package directions:

Step 11: Reserve 1 cup pasta water before draining (in case sauce needs thinning).

Step 12: Drain pasta. Toss with 1 tbsp olive oil to prevent sticking. Set aside.

Phase 3 - cook chicken

Step 13: Heat electric skillet to 375°F (medium-high heat).

Step 14: Add 2 tbsp avocado oil or olive oil. Let heat until shimmering (about 1 minute).

Step 15: Add seasoned chicken strips in single layer. Don’t overcrowd - work in batches if needed.

Step 16: Cook 3-4 minutes per side until golden brown and cooked through (internal temp 165°F).

Step 17: Remove chicken to plate. Cover loosely with foil to keep warm.

Step 18: If cooking in batches, repeat with remaining chicken.

Phase 4: sauté variables

Step 19: Keep electric skillet at 375°F.

Step 20: Add remaining 1 tbsp oil to skillet.

Step 21: Add sliced bell peppers and onions. Sauté 5-6 minutes, stirring occasionally, until softened and slightly caramelized.

Step 22: Add 8-10 cloves minced garlic and 1 tsp red pepper flakes. Sauté 1-2 minutes until garlic is fragrant but not burned.

Step 23: Stir frequently during this step - garlic can burn quickly!

Phase 5 - Make Scampi Sauce

Step 24: Reduce heat to 325°F (medium).

Step 25: Add ½ cup bone broth. Scrape up any browned bits from bottom of pan.

Step 26: Add:
- 1½ cups chicken bone broth
- ½ cup fresh lemon juice
- 2 tbsp lemon zest
- 1 tsp salt
- ½ tsp black pepper

Step 27: Bring to simmer. Let cook 2-3 minutes.

Step 28: Add 4 tbsp butter or ghee. Stir until melted and incorporated into sauce.

Step 29: Taste sauce. Adjust seasoning:
- Need more tang? Add more lemon juice
- Need more salt? Add ½ tsp at a time
- Need more garlic? This is your last chance to add more!

Step 30: Optional - To thicken sauce: Mix 2 tbsp arrowroot starch with 2 tbsp cold water in small bowl. Whisk slurry into sauce. Cook 1-2 minutes until sauce thickens slightly.

Phase 6: combine

Step 31: Reduce heat to 275°F (low).

Step 32: Return cooked chicken to skillet with peppers and sauce. Toss to coat.

Step 33: Add cooked pasta to skillet. Toss everything together until pasta is well coated with scampi sauce.

Step 34: If sauce seems too thick, add reserved pasta water 2-3 tbsp at a time until desired consistency.

Step 35: Cook 1-2 minutes, tossing constantly, until everything is heated through and well combined.

Step 36: Turn off heat. Add to prep containers

Enjoy! I’m always sharing my recipes 💪

These SMASH burger bowls are always great when fighting cravings. They are packed with flavour and get the macro job done (especially good for high-training weeks). I'll drop my recipe below.

Macros per serving...

Cals: 620
Prot: 48g
Carbs: 32g
Fat: 30g
Fib: 5g

Ingredients I use...

For the Smashburgers:

2 lbs grass-fed ground beef (80/20) or "extra lean"
2 tsp Celtic sea salt
1 tsp black pepper
1 tsp garlic powder
12 slices American cheese OR cheddar cheese
2 tbsp avocado oil (for cooking)

For the Crispy Smashed Potatoes:

2 lbs baby potatoes (Yukon gold or red potatoes)
3 tbsp avocado oil or ghee
1½ tsp Celtic sea salt
1 tsp black pepper
1 tsp garlic powder
½ tsp smoked paprika

For the Special Sauce (In-N-Out Style):

¾ cup full-fat Greek yogurt
3 tbsp ketchup (sugar-free or regular)
2 tbsp yellow mustard
2 tbsp dill pickle juice or relish
1 tbsp white vinegar or apple cider vinegar
½ tsp garlic powder
½ tsp onion powder
¼ tsp Celtic sea salt
Pinch of black pepper

For the Bowl Toppings:

6 cups romaine lettuce, shredded
1½ cups dill pickles, sliced or diced
1 large red onion, diced

How I make them...

Phase #1: Cook the potatos

Step 1: Place 2 lbs baby potatoes in large pot. Cover with cold water.
Step 2: Add 1 tbsp salt to water. Bring to boil over high heat.
Step 3: Boil 12-15 minutes until fork-tender (they should pierce easily but not fall apart).
Step 4: Drain potatoes in colander. Let cool 5 minutes so you can handle them.
Step 5: While potatoes cool, preheat oven to 425°F.

Phase #2: Smash and roast the potatos...

Step 6: Drizzle with 1 tbsp avocado oil.
Step 7: Place boiled potatoes on baking sheet, spacing them 2-3 inches apart.
Step 8: Using bottom of glass, measuring cup, or potato masher, press down firmly on each potato to SMASH it flat (about ½ inch thick). They should crack and spread out.
Step 9: Drizzle smashed potatoes with remaining 2 tbsp avocado oil.
Step 10: Season with:

1½ tsp salt
1 tsp black pepper
1 tsp garlic powder
½ tsp smoked paprika

Step 11: Roast in oven 25-30 minutes until edges are crispy and golden brown. No need to flip!

Phase #3: Make the special sauce...

Step 12: While potatoes roast, make special sauce in small bowl. Whisk together:

¾ cup Greek yogurt
3 tbsp ketchup
2 tbsp yellow mustard
2 tbsp pickle juice OR relish
1 tbsp vinegar
½ tsp garlic powder
½ tsp onion powder
¼ tsp salt
Pinch black pepper

Step 13: Mix until smooth and creamy. Refrigerate until serving.

Phase #4: Prep the burger ingredients...

Step 14: Divide 2 lbs ground beef into 12 equal portions (about 2.5 oz each).
Step 15: Loosely form each portion into a ball. Do NOT pack tightly - loose balls smash better!
Step 16: Season each ball generously on all sides with:

2 tsp total salt (about ⅙ tsp per ball)
1 tsp total black pepper
1 tsp total garlic powder

Step 17: Dice 1 large red onion. Slice 1½ cups pickles. Shred 6 cups romaine lettuce. Set all aside.

Phase #5: SMASH the burgers (my favourite part lol)

Step 18: Heat electric skillet to 400°F (HIGH heat - this is crucial!).
Step 19: Let the skillet get nice and hot first
Step 20: Place 3-4 beef balls in skillet, spacing them 3-4 inches apart. Don't overcrowd!
Step 21: Immediately SMASH each ball with heavy spatula or burger press. Press down HARD for 5-10 seconds until patty is very thin (about ¼ inch thick). Don't lift spatula during smashing!
Step 22: Let cook undisturbed for 2-3 minutes. DO NOT MOVE THEM. You'll see edges start to brown and crisp up.
Step 23: When edges are deeply browned and crispy, flip burgers with spatula. Cook second side 1-2 minutes.
Step 24: Immediately top each patty with 1 slice cheese. Let melt 30 seconds.
Step 25: Remove to plate. Cover loosely with foil to keep warm.
Step 26: Repeat process with remaining beef balls (you'll cook in 3-4 batches). Add ½ tbsp oil between batches if needed.

Phase #6: Assemble your bowls...

Step 27: Divide shredded romaine among 6 large bowls (1 cup per bowl).
Step 28: Top each bowl with:

4-6 crispy smashed potatoes
2 smashburger patties (with melted cheese)
2-3 tbsp diced red onion
¼ cup sliced pickles
3-4 cherry tomato halves
2-3 tbsp special sauce drizzle

Step 29: Serve with extra special sauce on the side.

Enjoy, share with a friend, and save for later. I'm always sharing more recipes if you like them! 🫡

This one’s packed with flavor and is always a go-to if I’m ever wanting a nice “treat” or change in my new week.

Macros per serving:

Calories: 585
Protein: 52g
CarbS: 42g
Fat: 22g
Fiber: 8g

How I make them:

Start with the Brine…

Step 1: Pound 3 lbs chicken breasts to even thickness (about ½-¾ inch thick).

Step 2: In large bowl, combine:

2 cups dill pickle juice
2 tsp salt
1 tsp black pepper
1 tsp garlic powder
1 tsp paprika

Step 3: Add chicken breasts. Submerge in brine.

Step 4: Let sit at room temperature for 30 minutes while you prep everything else. This quick brine still adds flavor!

Make the special sauce…

Step 5: In small bowl, whisk together:

¾ cup Greek yogurt
3 tbsp honey
3 tbsp Dijon mustard
2 tbsp yellow mustard
2 tbsp BBQ sauce
1 tbsp lemon juice
1 tsp apple cider vinegar
¼ tsp salt
Pinch black pepper

Step 6: Mix until smooth. Refrigerate until serving.

Now let’s prep the sweet potatoes…

Step 7: Preheat oven to 425°F.

Step 8: Wash and cut 4 large sweet potatoes into fries or wedges (½-inch thick). Peeling optional.

Step 9: Toss in large bowl with:

3 tbsp avocado oil
1 tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp smoked paprika

Step 10: Spread on baking sheet in single layer.

Step 11: Bake 25-30 minutes, flipping halfway, until crispy and golden.

Now let’s setup the breading station…

Step 12: Set up three shallow bowls:

Bowl 1 - Dry Mix:

2 cups almond flour (or 1½ cups all-purpose flour)
½ cup tapioca starch or cornstarch
2 tsp salt
1 tsp black pepper
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
½ tsp cayenne (if using)

Bowl 2 - Buttermilk Mixture:

1 cup buttermilk (or Greek yogurt thinned with ¼ cup milk)
2 tsp hot sauce (optional)
1 tsp garlic powder
1 tsp onion powder
3 beaten eggs

Mix well until combined.

Bowl 3 - Second Dry Mix:

Same as Bowl 1 (repeat dry ingredients)

Now bread the chicken…

Step 13: Remove chicken from pickle brine. Pat COMPLETELY DRY with paper towels. This is CRITICAL!

Step 14: Take each chicken breast through breading station:

1.	Dredge in Bowl 1 (dry mix), coat all sides, shake off excess  
2.	Dip in Bowl 2 (buttermilk-egg mixture), let excess drip off  
3.	Dredge in Bowl 3 (second dry mix), press firmly to adhere

Step 15: Place breaded chicken on plate.

Step 16: Let rest 5 minutes while skillet heats (helps coating stick).

Now we cook the chicken…

Step 17: Heat electric skillet to 350°F.

Step 18: Add ¼ cup avocado oil. Let heat until shimmering (about 2 minutes).

Step 19: Carefully place breaded chicken breasts in skillet. Don’t overcrowd - work in batches if needed.

Step 20: Cook 6-7 minutes per side WITHOUT MOVING. Let that golden crust form!

Step 21: Flip carefully with spatula. Cook second side 6-7 minutes until:

- Golden brown and crispy
- Internal temperature 165°F
- Coating is set and crunchy

Step 22: Remove to wire rack or paper towel-lined plate.

Step 23: If cooking in batches, add 2 tbsp more oil between batches.

Step 24: Let chicken rest 5 minutes before slicing.

Now we assemble the bowls…

Step 25: Divide base among 6 large bowls:

1 cup shredded lettuce OR
1 cup riced cauliflower (sautéed 5-7 min or microwaved 4-5 min)

Step 26: Slice each chicken breast into strips or cubes.

Step 27: Top each bowl with:

1 sliced chicken breast (about 8 oz)
¾-1 cup sweet potato fries
¼ cup sliced dill pickles
2-3 tbsp Chick-fil-A sauce drizzle

Step 28: Serve with extra sauce on the side.

Enjoy! 🫡

This one’s packed with flavor and is always a go-to if I’m ever wanting a nice “treat” or change in my new week.

Macros per serving:

Calories: 585
Protein: 52g
CarbS: 42g
Fat: 22g
Fiber: 8g

How I make them:

Start with the Brine…

Step 1: Pound 3 lbs chicken breasts to even thickness (about ½-¾ inch thick).

Step 2: In large bowl, combine:

2 cups dill pickle juice
2 tsp salt
1 tsp black pepper
1 tsp garlic powder
1 tsp paprika

Step 3: Add chicken breasts. Submerge in brine.

Step 4: Let sit at room temperature for 30 minutes while you prep everything else. This quick brine still adds flavor!

Make the special sauce…

Step 5: In small bowl, whisk together:

¾ cup Greek yogurt
3 tbsp honey
3 tbsp Dijon mustard
2 tbsp yellow mustard
2 tbsp BBQ sauce
1 tbsp lemon juice
1 tsp apple cider vinegar
¼ tsp salt
Pinch black pepper

Step 6: Mix until smooth. Refrigerate until serving.

Now let’s prep the sweet potatoes…

Step 7: Preheat oven to 425°F.

Step 8: Wash and cut 4 large sweet potatoes into fries or wedges (½-inch thick). Peeling optional.

Step 9: Toss in large bowl with:

3 tbsp avocado oil
1 tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp smoked paprika

Step 10: Spread on baking sheet in single layer.

Step 11: Bake 25-30 minutes, flipping halfway, until crispy and golden.

Now let’s setup the breading station…

Step 12: Set up three shallow bowls:

Bowl 1 - Dry Mix:

2 cups almond flour (or 1½ cups all-purpose flour)
½ cup tapioca starch or cornstarch
2 tsp salt
1 tsp black pepper
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
½ tsp cayenne (if using)

Bowl 2 - Buttermilk Mixture:

1 cup buttermilk (or Greek yogurt thinned with ¼ cup milk)
2 tsp hot sauce (optional)
1 tsp garlic powder
1 tsp onion powder
3 beaten eggs

Mix well until combined.

Bowl 3 - Second Dry Mix:

Same as Bowl 1 (repeat dry ingredients)

Now bread the chicken…

Step 13: Remove chicken from pickle brine. Pat COMPLETELY DRY with paper towels. This is CRITICAL!

Step 14: Take each chicken breast through breading station:

1.	Dredge in Bowl 1 (dry mix), coat all sides, shake off excess  
2.	Dip in Bowl 2 (buttermilk-egg mixture), let excess drip off  
3.	Dredge in Bowl 3 (second dry mix), press firmly to adhere

Step 15: Place breaded chicken on plate.

Step 16: Let rest 5 minutes while skillet heats (helps coating stick).

Now we cook the chicken…

Step 17: Heat electric skillet to 350°F.

Step 18: Add ¼ cup avocado oil. Let heat until shimmering (about 2 minutes).

Step 19: Carefully place breaded chicken breasts in skillet. Don’t overcrowd - work in batches if needed.

Step 20: Cook 6-7 minutes per side WITHOUT MOVING. Let that golden crust form!

Step 21: Flip carefully with spatula. Cook second side 6-7 minutes until:

- Golden brown and crispy
- Internal temperature 165°F
- Coating is set and crunchy

Step 22: Remove to wire rack or paper towel-lined plate.

Step 23: If cooking in batches, add 2 tbsp more oil between batches.

Step 24: Let chicken rest 5 minutes before slicing.

Now we assemble the bowls…

Step 25: Divide base among 6 large bowls:

1 cup shredded lettuce OR
1 cup riced cauliflower (sautéed 5-7 min or microwaved 4-5 min)

Step 26: Slice each chicken breast into strips or cubes.

Step 27: Top each bowl with:

1 sliced chicken breast (about 8 oz)
¾-1 cup sweet potato fries
¼ cup sliced dill pickles
2-3 tbsp Chick-fil-A sauce drizzle

Step 28: Serve with extra sauce on the side.

Enjoy! 🫡

Had great feedback on the recipe I shared the other day, so here’s the video I made if you want to follow along how I made it 🫡

These easy homestyle pulled BBQ chicken bowls are a great way to make chicken and rice much more enjoyable.

Enjoy! Share with a friend and save for later 💪

Macros per serving

Cals: 565
Prot: 52g
Carbs: 48g
Fat: 12g

Ingredients I used

For the Pulled Chicken:

1.13kg (2.5 lb) chicken breasts, boneless skinless
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp salt
½ tsp black pepper
¼ cup beef bone broth

For the Whole Food BBQ Sauce:

1 can (400g) crushed tomatoes
3 tbsp tomato paste
3 tbsp apple cider vinegar
2 tbsp raw honey
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
½ tsp cumin
½ tsp chili powder
½ tsp salt
¼ tsp black pepper
¼ tsp cayenne pepper (optional for heat)

For the Rice Bed:

1.5 cups uncooked rice

Instructions:

Step 1: Season the chicken

- Pat 1.13kg chicken breasts completely dry with paper towels

- In a small bowl combine 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp cumin, 1 tsp salt, and ½ tsp black pepper

-Rub the spice mixture all over every surface of each chicken breast

- Place seasoned chicken in the crockpot in a single layer

Step 2: Make the BBQ sauce:

- In a medium bowl whisk together 1 can crushed tomatoes, 3 tbsp tomato paste, 3 tbsp apple cider vinegar, 2 tbsp raw honey, 1 tbsp, 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, ½ tsp cumin, ½ tsp chili powder, ½ tsp salt, ¼ tsp black pepper, and ¼ tsp cayenne if using

- Whisk until fully combined and smooth

- Pour the entire BBQ sauce over the chicken in the crockpot
Pour ¼ cup beef bone broth around the sides

- Place lid on and cook on LOW for 6 hours or HIGH for 3.5 hours — do not lift the lid during cooking

Step 3: Shred the chicken

- Remove chicken breasts from the crockpot and place on a large cutting board

- Using two forks shred the chicken into long thin strands (it should fall apart very easily)

- Return all shredded chicken back into the crockpot

- Stir well to coat every strand in the BBQ sauce

- Switch to WARM and let the chicken soak in the sauce for 10 minutes

Taste and adjust seasoning.

Enjoy! Share with a friend and save for later 💪

Most store bought BBQ sauces are full of preservatives, refined sugar and are high in cal.

These easy homestyle pulled BBQ chicken bowls are a great way to make chicken and rice much more enjoyable.

Enjoy! Share with a friend and save for later 💪

Macros per serving

Cals: 565
Prot: 52g
Carbs: 48g
Fat: 12g

Ingredients I used

For the Pulled Chicken:

1.13kg (2.5 lb) chicken breasts, boneless skinless
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp salt
½ tsp black pepper
¼ cup beef bone broth

For the Whole Food BBQ Sauce:

1 can (400g) crushed tomatoes
3 tbsp tomato paste
3 tbsp apple cider vinegar
2 tbsp raw honey
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
½ tsp cumin
½ tsp chili powder
½ tsp salt
¼ tsp black pepper
¼ tsp cayenne pepper (optional for heat)

For the Rice Bed:

1.5 cups uncooked rice

Instructions:

Step 1: Season the chicken

- Pat 1.13kg chicken breasts completely dry with paper towels

- In a small bowl combine 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp cumin, 1 tsp salt, and ½ tsp black pepper

-Rub the spice mixture all over every surface of each chicken breast

- Place seasoned chicken in the crockpot in a single layer

Step 2: Make the BBQ sauce:

- In a medium bowl whisk together 1 can crushed tomatoes, 3 tbsp tomato paste, 3 tbsp apple cider vinegar, 2 tbsp raw honey, 1 tbsp, 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, ½ tsp cumin, ½ tsp chili powder, ½ tsp salt, ¼ tsp black pepper, and ¼ tsp cayenne if using

- Whisk until fully combined and smooth

- Pour the entire BBQ sauce over the chicken in the crockpot
Pour ¼ cup beef bone broth around the sides

- Place lid on and cook on LOW for 6 hours or HIGH for 3.5 hours — do not lift the lid during cooking

Step 3: Shred the chicken

- Remove chicken breasts from the crockpot and place on a large cutting board

- Using two forks shred the chicken into long thin strands (it should fall apart very easily)

- Return all shredded chicken back into the crockpot

- Stir well to coat every strand in the BBQ sauce

- Switch to WARM and let the chicken soak in the sauce for 10 minutes

Taste and adjust seasoning.

Enjoy! Share with a friend and save for later 💪

I posted this the other day and had a lot of great feedback so I wanted to share a video on how I make it, if you want to follow along

Save for later & share with a friend 🙏

Macros per serving (without optional garnishes):

Calories 380 kcal

Protein 52g

Carbs 28g

Fat 7g

Ingredients I used:

- 900 grams boneless skinless chicken breasts

- 2 cups canned white cannellini beans, drained and rinsed

- 1 cups canned diced green chilis (2 x 127ml cans)

- 1 cups frozen or canned corn, drained

- 3 cups chicken bone broth

- 1 yellow onion, diced

- 4 garlic cloves, minced

- 2 teaspoons ground cumin

- 1 teaspoons chili powder

- 1 teaspoons smoked paprika

- 0.5 teaspoons dried oregano

- 1 teaspoons sea salt

- 0.5 teaspoons black pepper

- 1 cups plain 2% Greek yogurt (for finishing)

- 2 tablespoons fresh lime juice

- 0.3 cups fresh cilantro, chopped (optional garnish)

- 1 avocado, sliced (optional garnish)

Instructions:

1. ⁠Load the crockpot:

- Add 900 grams boneless skinless chicken breasts to the crockpot whole, do not cut.

- Layer in 1 yellow onion, diced, 4 garlic cloves, minced, 2 cups canned white cannellini beans, drained and rinsed, 1 cups canned diced green chilis (2 x 127ml cans), and 1 cups frozen or canned corn, drained.

- Pour 3 cups chicken bone broth over everything.

2. Season:

- Sprinkle 2 teaspoons ground cumin, 1 teaspoons chili powder, 1 teaspoons smoked paprika, 0.5 teaspoons dried oregano, 1 teaspoons sea salt, and 0.5 teaspoons black pepper over the top.

-No stirring needed yet, just set it and go.

3. Slow cook:

- Cook on LOW for 6–8 hours or HIGH for 3–4 hours.

- The chicken should be fall-apart tender and the beans starting to break down naturally.

4. Shred the chicken:

- Remove the chicken breasts and shred with two forks.

- Return shredded chicken to the crockpot and stir to combine.

- Use a potato masher or the back of a spoon to smash about 1/3 of the beans against the side of the pot, this creates a thick, creamy broth naturally with zero dairy.

5. Finish with Greek yogurt:

- Turn the crockpot to WARM (or let it cool slightly, below a rolling boil).

Stir in 1 cups plain 2% Greek yogurt (for finishing) and 2 tablespoons fresh lime juice.

- Do not add the yogurt while boiling or it will curdle.

- Stir until fully incorporated and creamy.

6. Portion and garnish:

- Divide into 6 equal portions (~400–450ml each). - Top with 0.3 cups fresh cilantro, chopped (optional garnish) and 1 avocado, sliced (optional garnish) if using.

- Store remaining portions in airtight containers in the fridge for up to 5 days, or freeze for up to 3 months.

Enjoy!! 🫡

This is one of those incredibly easy set and forget meals that packs flavour, it’s super lean and hits my cravings. I’ll drop the recipe below 👇

Save for later & share with a friend 🙏

Macros per serving (without optional garnishes):

Calories 380 kcal

Protein 52g

Carbs 28g

Fat 7g

Ingredients I used:

- 900 grams boneless skinless chicken breasts

- 2 cups canned white cannellini beans, drained and rinsed

- 1 cups canned diced green chilis (2 x 127ml cans)

- 1 cups frozen or canned corn, drained

- 3 cups chicken bone broth

- 1 yellow onion, diced

- 4 garlic cloves, minced

- 2 teaspoons ground cumin

- 1 teaspoons chili powder

- 1 teaspoons smoked paprika

- 0.5 teaspoons dried oregano

- 1 teaspoons sea salt

- 0.5 teaspoons black pepper

- 1 cups plain 2% Greek yogurt (for finishing)

- 2 tablespoons fresh lime juice

- 0.3 cups fresh cilantro, chopped (optional garnish)

- 1 avocado, sliced (optional garnish)

Instructions:

1. Load the crockpot:

- Add 900 grams boneless skinless chicken breasts to the crockpot whole, do not cut.

- Layer in 1 yellow onion, diced, 4 garlic cloves, minced, 2 cups canned white cannellini beans, drained and rinsed, 1 cups canned diced green chilis (2 x 127ml cans), and 1 cups frozen or canned corn, drained.

- Pour 3 cups chicken bone broth over everything.

2. Season:

- Sprinkle 2 teaspoons ground cumin, 1 teaspoons chili powder, 1 teaspoons smoked paprika, 0.5 teaspoons dried oregano, 1 teaspoons sea salt, and 0.5 teaspoons black pepper over the top.

-No stirring needed yet, just set it and go.

3. Slow cook:

- Cook on LOW for 6–8 hours or HIGH for 3–4 hours.

- The chicken should be fall-apart tender and the beans starting to break down naturally.

4. Shred the chicken:

- Remove the chicken breasts and shred with two forks.

- Return shredded chicken to the crockpot and stir to combine.

- Use a potato masher or the back of a spoon to smash about 1/3 of the beans against the side of the pot, this creates a thick, creamy broth naturally with zero dairy.

5. Finish with Greek yogurt:

- Turn the crockpot to WARM (or let it cool slightly, below a rolling boil).

Stir in 1 cups plain 2% Greek yogurt (for finishing) and 2 tablespoons fresh lime juice.

- Do not add the yogurt while boiling or it will curdle.

- Stir until fully incorporated and creamy.

6. Portion and garnish:

- Divide into 6 equal portions (~400–450ml each). - Top with 0.3 cups fresh cilantro, chopped (optional garnish) and 1 avocado, sliced (optional garnish) if using.

- Store remaining portions in airtight containers in the fridge for up to 5 days, or freeze for up to 3 months.

Enjoy!! 🫡

One of those foods from my childhood that is so nostalgic haha this time around, there’s no guilt eating it knowing it’s health, high in protein and whole food focused. I’ll drop the recipe below 👇

Makes 6 hefty servings

Macros per serving:

Cal 530

Prot 46g

Carb 42g

Fat 10g

Ingredients:

Beef Base

-900g (2 lb) lean ground beef (90/10)

-1 medium yellow onion, finely diced

-4 garlic cloves, minced

-2 tbsp olive oil

-1 tbsp Worcestershire sauce

-1 tsp smoked paprika

-1 tsp garlic powder

-1 tsp onion powder

-1 tsp dried Italian seasoning

-1 tsp salt

-½ tsp black pepper

Sauce

-1 can (400g) crushed tomatoes

-2 tbsp tomato paste

-2 cups beef bone broth

-1 cup whole milk or unsweetened coconut milk

-1 tbsp arrowroot powder

-1 tsp Dijon mustard

-1 tsp smoked paprika

-½ tsp salt

Pasta

-300g (10.5 oz) whole wheat elbow pasta or chickpea pasta (for extra protein)

Cheese Finish

-1½ cups raw sharp cheddar, freshly shredded

-½ cup plain Greek yogurt

To Finish

-2 tbsp fresh parsley, chopped

-Salt and pepper to taste

Instructions

Step 1: Brown the beef

- Heat 2 tbsp olive oil in electric skillet over medium-high heat

- Add 900g lean ground beef and break apart with a spatula

- Cook 5–6 minutes until fully browned with no pink remaining

- Drain excess fat thoroughly, this keeps the dish clean and not greasy

- Add 1 finely diced onion and 4 minced garlic cloves

- Cook 3–4 minutes until onion is soft and translucent

- Add 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp Italian seasoning, 1 tsp salt, ½ tsp black pepper, and 1 tbsp Worcestershire sauce

- Stir well and cook 2 minutes until fragrant

Step 2: Build the sauce

- Whisk 1 tbsp arrowroot powder into 2 cups beef bone broth until fully dissolved, no lumps

- Transfer browned beef mixture into the crockpot

- Add 1 can crushed tomatoes, 2 tbsp tomato paste, arrowroot broth mixture, 1 cup whole milk or coconut milk, 1 tsp Dijon mustard, 1 tsp smoked paprika, and ½ tsp salt

- Stir everything together until fully combined

- Place lid on and cook on LOW for 4–5 hours or HIGH for 2–3 hours

Step 3: Cook the pasta

- With 30 minutes left on the crockpot, bring a large pot of salted water to a boil

- Cook 300g pasta 2 minutes less than package instructions, it should be slightly undercooked as it will finish in the sauce

- Drain and set aside — do not rinse

Step 4: Add pasta to crockpot

- Remove lid and stir the beef sauce, it should be thick, rich, and deeply flavoured

- Add the drained pasta directly into the crockpot

- Stir well to coat every piece of pasta in the sauce

- Replace lid and cook on HIGH for 20–25 minutes until pasta is fully cooked and has absorbed the sauce

- Stir once halfway through

Step 5: Add the cheese finish

- Turn crockpot to WARM

- Remove lid and stir in ½ cup plain Greek yogurt until fully incorporated, this adds creaminess and protein without processed cheese

- Add 1½ cups freshly shredded raw sharp cheddar in three batches, stirring between each addition until fully melted and silky

- Taste and adjust salt and pepper

- The sauce should be thick, creamy, and coat the pasta heavily

Step 6: Portion & store

- Divide evenly across 6 meal prep containers

- Garnish each with fresh chopped parsley (optional)

- Let cool completely before sealing and

refrigerating

- When reheating add a splash of beef bone broth or milk to loosen the sauce as pasta absorbs liquid overnight

Save for later and share with a friend!

Hope you enjoy 🙏