high protein Archives - Pretty Delicious Eats

Busy week? These meal prep salad bowls are bursting with flavour and would be a perfect choice to have for lunch!

Macronutrients – Carbs – 27g / Fat 35g / Protein 22g / Calories 499

Chicken Marinade ingredients
Large boneless chicken breasts x 2
Lime Juice – 5 x limes juiced (save 1)
Fresh coriander – 2 large handfuls chopped
Paprika – 2 teaspoons
Fresh minced garlic – 2 teaspoons
Salt – 1/2 teaspoon
Black pepper – ½ teaspoon
Cumin – 1 teaspoon
Chilli flakes – ½ teaspoon (optional)
Onion – ½ sliced finely
Cold water – 80ml

Salad dressing ingredients
Extra virgin olive oil – 8 x tablespoons
Honey – 1 1/2 tablespoons
Garlic powder – 1 teaspoon
Sea salt crystals – 2 teaspoons
Fresh coriander chopped – 2 tablespoon
Lime juice – 80ml (4-5 limes)
White wine vinegar – 60ml

Other ingredients
@Frylight – oil spray
Salad ingredients of your choice
Reduced fat hummus – 50g per bowl

Mix together all of the chicken marinade ingredients in a small bow. Slice the chicken breasts through the middle. You will then have 4 thin cutlets. Place in a food bag or bowl, then pour over the marinade and leave to marinate overnight or at least for 4 hours in the fridge.
Preheat a griddle pan or grill to a medium to low heat level, spray some oil spray then place the marinated chicken cutlets on the grill. Grill for a few minutes on each side until cooked through. Set to the side, squeeze over some lime juice and chopped coriander. Then cut the chicken into small cubes.
Add all the salad dressing ingredients into a jar, cover and then shake until the dressing is fully emulsified. Prep your chosen salad ingredients and portion the hummus into 4 x 50g portions.
Assemble your bowls with dressing, cooled chicken pieces, salad and then finally top with the hummus pots.

Ingredients

Tesco Turkey sausages : 8 x sausages/ (454g sausage meat)

Dried sage – 1 teaspoon

Onion powder – 1 teaspoon

Garlic powder – 1 teaspoon

Black pepper – ½ teaspoon

Fresh tomato salsa – 200g (1 small pot)

Baby spinach – 4 large handfuls

Eggs x 8

Mission tortilla wraps x 5

Frylight oil cooking spray

Avocado oil – 1 teaspoon

Hot sauce

Remove the skin casing from the turkey sausages. Place into a bowl then season with sage, onion powder, garlic powder and ground black pepper. Use your hands to combine the seasoning with the sausage meat. Saute in a pan with some oil spray until the sausage meat is crispy and cooked through. Remove from the pan and set aside to cool.

Whisk the eggs and scramble in a medium heated pan with some avocado oil. Season with salt and pepper as a base. You can add extra seasonings and spice at this stage to suit your palate. Remove from the pan once the eggs are fluffy, then set aside to cool.

Once the eggs have completely cooled down, assemble the breakfast burritos and wrap with greaseproof paper or tin foil. You can pre wrap all the burritos in advance or make them throughout the week and store the ingredients in the fridge.

To reheat the wraps straight from the fridge, microwave for 2 minutes on a plate. Make sure you remove the foil/greaseproof paper before forehand. Then toast in a dry pan for a few minutes on each side to crisp up the tortilla wrap.

You could also reheat in an air fryer. Remove the foil/paper and air fry for 6 minutes at 180°C / 32°F

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Coriander and lime chicken salad – Meal prep

Turkey Breakfast Burritos – High Protein

Recipe

Ingredients