Jade|Fitness & Nutrition coach

MEAL DEAL MAINS Part 8: Spicy chicken pasta inspired by Morrisons salad bar, no mayo version. Click save and share/tag somebody looking for meal prep lunch recipes! 💖 I have so many requests for this series already but keep letting me know in the comments what’s your favourite and I will recreate it! Follow me for more @jadecarolanfitness Macros👇 Calories 532 Protein 21g Fat 25g Carbs 59g Chicken👇 250g bone chicken thighs 1tbsp olive oil 1tsp cumin 1tsp onion powder 1tsp garlic powder 1tsp paprika 1tsp italian herbs 1tsp chicken seasoning 1/2 tsp pepper 300g dry pasta 150g greek yoghurt 80g reduced fat creme fraiche 80g sriracha 80g sweet chilli 1tsp paprika 1tsp chilli flakes salt & pepper Bash the chicken so it’s nice and thin before seasoning with all the ingredients listed under chicken. Pan fry in olive oil until cooked through then place to one side to cool and dice. Boil the pasta in salted water, drain and leave to cool. Combine yoghurt, creme, sriracha, sweet chilli, paprika, salt, pepper and chilli flakes to make the sauce. Mix everything together and serve with a nice side salad for some goodness! These will last in the fridge for up to 3 days - perfect for meal prep! Let me know if you try, tag me x - - - - - #mealdealmains #mealdealrecipes #spicychicken #pastarecipes #mealpreprecipes #healthyrecipes #easymeals #lunch #highprotein #fatloss

Slow cooker pulled chicken fajita tacos... So gooood. Click save and share/tag somebody looking for healthier high protein recipes! Follow me for more @jadecarolanfitness Macros👇 Calories 197 Protein 18g Fat 5g Carbs 19g Ingredients 👇 650g chicken breast 1 red pepper 1 yellow pepper 1 green pepper 1 white onion 200g chopped tomatoes 200ml chicken bone broth 1tbsp garlic paste 35g fajita seasoning 12 mini tortillas 120g mixed cheese coriander Add sliced onion, peppers and chicken breasts to the slow cooker. Pour in chopped tomatoes and bone broth before adding garlic paste and fajita seasoning. Cook on a high for 4 hours. Remove the chicken to shred and half of the veggies. Blend the remaining veggies and season to taste. Add the shredded chicken and veggies back into the sauce. Dip each tortilla into the sauce before placing in the pan. Add pulled chicken, a sprinkle of cheese, chopped coriander and then fold over. Cook for a couple of minutes per side on a medium/low heat. Let me know if you give them a go, tag me 💛 - - - - - - #pulledchickentacos #pulledchicken #SlowCookerRecipes #tacos #fajitas #highproteinmeals #easymeals #EasyRecipes #healthyrecipes #DinnerIdeas #foodcontent

Carbonara.. One of my favourite meals ever! Click save and share/tag somebody who loves carbonara👇 Lidl has Guanciale in currently so go and grab some and make this! Follow me for more @jadecarolanfitness Ingredients👇 200g guanciale 200g dry bucatini spaghetti 100g pecorino 4 egg yolks lots of black pepper Remove the outer layer of the guanciale and then dice it. Pan fry it over a medium/low heat until crispy. Don’t add any oil/butter, it’s fatty enough. Remove the crispy guanciale from the pan and pour the leftover fat into a dish to use in the sauce later. Boil the spaghetti in salted water. Separate 4 egg yolks and mix with pecorino and black pepper. Gradually pour in the guanciale fat a little at a time. Mix in some pasta water to loosen the sauce. Drain the spaghetti and add it to the frying pan for a minute or so to heat up. Turn the heat off and pour the egg mixture into the spaghetti. Scoop in pasta water and continuously mix to get a nice creamy sauce. Mix the crispy guanciale in and serve with extra pecorino and black pepper. 💛 - - - - - - #carbonara #traditionalcarbonara #EasyRecipes #DinnerIdeas #easymeals #foodcontentcreator #simplerecipes

MEAL DEAL MAINS Part 7: Chicken, smoked bacon and sweetcorn pasta. This tastes just like it! 😍 Click save and give it a go. Lasts in the fridge for up to 3 days. Follow me for more @jadecarolanfitness Macros👇 Calories 526 Protein 45g Fat 17g Carbs 51g Ingredients👇 300g dry pasta 350g chicken breast 8 reduced salt and fat smoked bacon medallions 1tsp paprika 1tsp chicken seasoning 1tsp italian herbs 10g butter 1 red pepper bunch of chives 100g tomatoes 100g sweetcorn Sauce👇 250g greek yoghurt 1/2 lemon 1tbsp american mustard 1tsp paprika 1tsp herbs 1tsp black pepper 1tsp garlic paste 2-3 tbsp pickle juice 1tbsp ACV salt Season the chicken breast with paprika, chicken seasonings and herbs. Pan fry in butter until cooked through. Cube the bacon and pan fry in the leftover chicken flavours. Dice red pepper, chives and tomatoes. Cook the pasta in salted water. Combine yoghurt with all of the ingredients listed under sauce. Wait for everything to cool down and mix together! Perfect for meal prep! Let me know if you give it a go, tag me x - - - - #mealdealmains #mealdeal #highprotein #highproteinlunch #lunchideas #EasyRecipes #healthyrecipes

Healthier KFC Zinger inspired burger with double the protein. 😍 Click save and share/tag somebody who needs to make this for you! Follow me for more @jadecarolanfitness Macros👇 Calories 529 protein 53g Fat 10g Carbs 59g Ingredients👇 50g seeded brioche bun 150g chicken breast 30g greek yoghurt 30g cornflakes egg wash 1.5 tsp chicken seasoning 1.5 tsp italian herbs 1.5 tsp garlic 1.5 tsp pepper 20 sriracha lettuce 1 reduced fat cheese slice Crush the corn flakes and season with chicken seasoning, herbs, garlic and pepper. Add the same seasoning to the egg wash along with some hot sauce. Bash the chicken breast, season again then dip in the egg, into the corn flakes then air fry for 20-25 mins at 200. 2 minutes before the end add the cheese slice. Mix together yoghurt, lemon, pepper and sriracha. Toast the bun, add sauce, lettuce, the chicken, more sauce and the top. Let me know if you try! - - - - - #kfczinger #fakeaway #lowcalorie #highproteinrecipes #EasyRecipes #fatlossrecipes #easymeals #dinnerrecipes #healthyrecipes

If you want a low carb high protein meal, try this air fry chicken parmigiana with roasted tomatoes and a rocket salad. Click save and tag/share somebody looking for healthier recipe ideas! Follow me for more @jadecarolanfitness Macros👇 Calories 490 Protein 52g Fat 18g Carbs 28g Ingredients👇 300g chicken breast 3tsp onion powder 3tsp garlic powder 2 tsp salty black pepper egg wash 50g panko bread crumbs 200g tomatoes 2 garlic cloves 1tsp herbs 1tbsp olive oil 40g oregano marinara 50g light mozzarella 40g parmesan rocket fresh basil Butterfly the chicken and thin it out slightly. Season with garlic, onion, salt and pepper. Add egg wash to a bowl and panko breadcrumbs to a plate, add the same seasonings. Dip the chicken into the egg, into the crumbs and air fry for 15 mins at 200. Add tomatoes to an oven dish, drizzle with oil, add sliced garlic, herbs, salt and pepper. Roast for 15 mins at 200. Once the chicken is crispy, top with marinara, mozzarella and parmesan. Air fry for a further 5 mins at 200. Serve with rocket and fresh basil. - - - - -- #highprotein #lowcarb #lowcalorie #healthyrecipes #easyrecipes #easymeals #dinnerideas #foodcontent #highproteinrecipes

MEAL DEAL MAINS part 9: Honey mustard chicken pasta pot.. the most popular request! Click save and share/tag somebody looking for meal prep lunch recipes. This will last in the fridge for 3 days! Follow me for more @jadecarolanfitness Macros👇 Calories 580 Protein 39g Fat 19g Carbs 66g Ingredients👇 Chicken👇 400g chicken breast 1tsp onion powder 1tsp garlic powder 1tsp paprika 2tsp wholegrain mustard 1tsp honey 3 tomatoes 1red pepper parsley 160g sweetcorn 300g dry pasta Sauce👇 200g 0% fat greek yoghurt 80g reduced fat creme fraiche 80g wholegrain mustard 40g american style mustard 1/2 lemon 1/2 tsp garlic paste 1tbsp honey 1tsp black pepper 1tbsp ACV Season the breasts with onion, garlic, and paprika. Brush with mustard and honey then cook in the oven for 25 mins at 200. Leave to go cold once cooked. Slice the tomatoes, pepper and parsley. Boil the pasta in salted water, drain and leave to cool. Combine all of the ingredients under sauce in a bowl. Add everything to a bowl along with sweetcorn, top with sliced chicken and a sprinkle of herbs. Let me know if you try, hope youse like! Tag me 💖 - - - - - #mealdealmains #mealdeals #honeymustardpasta #honeymustardchicken #healthylunch #healthyrecipes #EasyRecipes #mealpreprecipes #lunchideas #mealprep #highprotein

Healthy meals for through the week with just £40 @M&S Food edition!! Ad | M&S have the best quality products and some amazing deals. You do not need to spend a fortune to eat healthy, well balanced meals. This is what I made using products with the M&S Eat Well flower on pack so you know it’s healthy, as well as products from their Remarksable value range, and their Stir Fry Dine In. Breakfast meal prep: Sausage, egg, spinach and cheese muffins. Lunch meal prep: Honey mustard chicken pasta salad. Dinner meal prep: Beef veggie noodle sweet and sour stir fry. I also picked up some basil and sundried tomato chicken breasts and hunters chicken wrapped in smoked bacon from their 2 for £10 deal, for those days where I cannot be bothered to cook! The total cost was bang on £40 #thisisjustnot #m&s #marksandspencer

Slow cooked beef short rib ragu... I absolutely love this recipe. Click save and share/tag somebody who would love this. Follow me for more @jadecarolanfitness Macros - when using half of the meat and split into 6👇 Calories 745 Protein 46g Fat 33g Carbs 65g Ingredients 👇 1.468kg beef short ribs 400g plum tomatoes 1 beef stock cube (240ml) 150ml red wine bunch of fresh thyme 2 carrots 2tbsp tomato puree 1 white onion 1 garlic bulb 2 bay leaves 1tbsp olive oil sea salt black pepper Plus👇 500g conchiglioni fresh parsley parmesan Dice the carrots and onion. Slice the end of the garlic bulb off. Season the short ribs with salt and pepper. Pan fry in olive oil until brown. Pan fry the onions and carrots for a few minutes before adding to the slow cooker along with the short ribs. Add tomatoes, beef stock, puree, red wine and season with salt and pepper. Add garlic, thyme, bay leaves and cook on a high for 4 hours. Remove the thyme stem, bay leaves, bones and the skin from the garlic. Shred one of the short ribs and place the other in a meal prep container to use for another recipe. Blitz the sauce and add the shredded beef back in. Cook the pasta in salted water, drain then mix into the sauce. Serve with parsley, parmesan and a handful of rocket. Let me know if you give it a go - tag me x - - - - - #slowcookerecipes #beefshortribs #shortribragu #ragu #highprotein #highproteinrecipes #easymeals #dinnerrecipes #DinnerIdeas

3 ingredient homemade bread... This is sooo easy to make and will last all week! Click save and share/tag somebody looking for healthier recipes. Follow me for more @jadecarolanfitness All you need to make the dough👇 500g self raising flour 500g greek yoghurt generous pinch of sea salt Optional but I topped mine with mixed sesame seeds. Combine the flour, salt and greek yoghurt, mix with a spoon and then use your hands to form a dough ball. Brush with egg wash and bake in a preheated oven for around 50 minutes at 200. 🫶🏽 - - - - - #homemadebread #EasyRecipes #healthyrecipes #healthybread #seededbread #greekyoghurtbread #easymeals #healthy #foodcontentcreator #ukfoodblogger

Chicken sausage smash Caesar tacos with crispy pancetta… super quick to make and taste unreal! Click save and share/tag somebody who would love these. Follow me for more @jadecarolanfitness Macros👇 Calories 601 Protein 35g Fat 34g Carbs 36g Ingredients 👇 4 simply chicken sausage I used @heckfooduk 4 pancetta rashers 2 mini tortillas 30g Caesar dressing 20g Parmesan 8g butter Lettuce Remove the sausage skin and smash with a fork. Air fry the pancetta for 6-8 mins at 200. Evenly spread the chicken sausages on the tortillas. Pan fry in butter until cooked through, flip and cook for a further couple of minutes. Top with lettuce, crispy pancetta, Caesar dressing and Parmesan. Let me know if you give them a go! - - - - - #highprotein #highproteinrecipes #lowcalorierecipes #EasyRecipes #easymeals -#smashedtacos #caesar

Cheesy mash topped sausage & onion gravy pies... One of my favourite meals everrrr. Click save and tag/share with somebody who would love this! 😍 Follow me for more @jadecarolanfitness Macros👇 Calories 827 Protein 43g Fat 32g Carbs 80g Ingredients👇 6 reduced fat pork sausages 750g potatoes fresh thyme 1 garlic clove 1 white onion 20g butter 300ml beef stock 1tbsp cornstarch 1tsp black pepper splash of woster sauce 150ml semi milk 40g extra mature cheddar 1 egg yolk fresh chives sea salt Airfry the sausages until cooked through. Peel and cube the potatoes, boil in salted water with fresh thyme and garlic. Finely slice onion and pan fry in butter until soft and golden. Slice the sausages and add them to the onions. Pour in the beef stock, cornstarch slurry, add a splash of woster sauce and season with salt & pepper. Drain the potatoes, mash and mix with milk, butter, grated cheddar and egg yolk. Season to taste. Add the sausages in onion gravy to the dish, top with the cheesy mash, brush with melted butter and bake in a preheated oven until golden and crispy. Top with fresh chives and serve with some greens! Let me know if you give it a go🫶🏽 - - - - - #sausagemashpie #comfortfood #healthyrecipes #EasyRecipes #DinnerIdeas #foodcontentcreator #easymeals #highproteinmeals #mealprep

Chicken Gyros 2 ways: Wraps and gyros rice salads for meal prep! Click save and share/tag somebody who would love this 💕 Follow me for more @jadecarolanfitness Ingredients👇 Chicken👇 1kg boneless chicken thighs 50g greek yoghurt 2tsp paprika 2tsp italian herbs 2tsp garlic 1tsp cumin 1tsp black pepper 1 lemon sea salt Tzatziki👇 200g greek yoghurt half cucumber dill 1tsp garlic paste 1/2 lemon salt & pepper Salad👇 1 romaine lettuce 150g baby tomatoes fresh dill lemon 4 wraps 440g cooked rice 80g feta Makes 4 wraps and 2 meal preps. Macros per gyros wrap👇 Calories 573 Protein 40g Fat 20g Carbs 59g Macros per gyros rice salad meal prep👇 Calories 664 Protein 45g Fat 22g Carbs 68g - - - - - - - #chickengyros #gyros #greek #mealpreprecipes #healthyrecipes #foodcontentcreator #EasyRecipes #easymeals #DinnerIdeas

This is my quick sticky halloumi and pancetta Caesar salad with wild garlic croutons... it’s gorgeoussss. Click save and share/tag somebody looking for easy high protein recipes👇 Follow me for more @jadecarolanfitness Macros👇 Calories 629 Protein 46g Fat 37g Carbs 28g Ingredients 👇 200g lighter halloumi 6 pancetta rashers 20g honey 1tsp chilli flakes 1/2 tsp paprika 20g parmesan 50g wild garlic ciabatta or whatever bread you have lying around 1tsp olive oil 1 romaine lettuce Dressing👇 200g greek yoghurt 1/2 lemon 3 anchovies 20g parmesan splash of woster sauce 1tsp black pepper 1/2tsp garlic paste Mix honey with chilli flakes and paprika then brush over sliced halloumi. Pan fry over a medium heat until golden and sticky on both sides. I had some wild garlic ciabatta that needed using up so I sliced it into cubes, drizzled with oil and air fried for around 8 mins at 200. Pan fry the pancetta for a few minutes per side until crispy then chop into pieces. Add all of the ingredients listed under dressing to a blender and blitz until smooth. Wash and slice the lettuce. Add everything to a bowl and mix through the dressing with some extra parmesan. Let me know if you try!💖 - - - — #caesar #highproteinrecipes #EasyRecipes #salads #highproteinsalad #easymeals #lunchrecipes #lowcalorierecipes #healthyrecipes #foodcontentcreator

Low calorie high protein lunch meal prep: Homemade seeded bagels with a creamy chicken & sweetcorn filler. Click save and share/tag somebody looking for easy recipes! Follow me for more @jadecarolanfitness Macros 👇 Calories 384 Protein 35g Fat 6g Carbs 48g Ingredients for the bagels👇 200g self raising flour 200g greek yoghurt pinch of sea salt egg wash sesame seeds and poppy seeds Ingredients for the sandwich filler👇 400g chicken breast 150g sweetcorn 45g 50% less creme fraiche sea salt black pepper fresh chopped chives 2tbsp crispy onions Add a generous pinch of salt to the flour and then mix through the greek yoghurt. Work it until you get a dough ball. Slice into 4 equal parts and roll each part into sausage shapes using your hands. Connect both ends of the dough and mold into a bagel shape. Brush with egg wash, sprinkle with seeds and cook in the oven for 10 minutes at 180, turn them over and cook for a further 10 minutes at 180. Turn them back over and continue cooking until golden. (I did 30 mins at 180 in total, but keep an eye on them after 20 mins) Cook the chicken breasts then leave to cool before dicing. Mix with sweetcorn, creme, finely chopped chives, crispy onions and salt & pepper. Store the bagels and sandwhich filler seperately in air tight containers and use within 3 days. - - - - - #highprotein #highproteinlunch #mealprep #mealpreprecipes #lowcalorie #lowcalorielunch #easylunch #EasyRecipes #easymeals #healthyrecipes #foodcontentcreator #wellness

20 minute chicken sausage and chorizo pasta... Quick, tasty and lasts as meal prep for up to 3 days. Click save and share/tag somebody looking for easy meal ideas! Follow me for more @jadecarolanfitness Macros👇 Calories 578 Protein 24g Fat 31g Carbs 48g Makes 4👇 300g dry pasta 100g chorizo 6 chicken chipolatas 2tsp garlic paste 500g garlic passata 1tsp italian herbs 1tsp black pepper sea salt 50g creme fraiche 40g parmesan 30g mozzarella parsley rocket salad Optional: drizzle of chilli extra virgin olive oil Start by airfrying or cooking the chicken sausages. Pan fry diced chorizo for a few minutes before adding garlic paste. Add the cooked chicken sausage, passata and seasonings. Mix through creme fraiche and parmesan. Boil the pasta in salted water. Mix through the cooked pasta, add a sprinkle of mozzarella and parsley. Cover with a pan lid until the cheese melts. Serve with rocket and a drizzle of chilli oil. Let me know if you try! - - - - - - #mealpreprecipes #EasyRecipes #lowcalorierecipes #highproteinrecipes #caloriedeficit #weightlossrecipes #easymeals #lunchideas #foodcontentcreator

This is my low calorie high protein white lasagna. I absolutely love creamy cheesy pasta dishes and I've made this one much lighter but really delicious! Click save and share/tag somebody looking for new recipe ideas. Follow me for more @jadecarolanfitness This can be meal prepped - store in the fridge for up to 3 days or freeze! Macros👇 Calories 593 Protein 62g Fat 30g Carbs 34g Ingredients👇 200g lasagna sheets 500ml chicken bone broth 600g roast chicken 200ml semi milk 6 garlic cloves 2 shallots 1tsp pepper 1tsp italian herbs 10g butter 2tbsp cornstarch 2 handfuls of spinach 50g creme fraiche 60g parmesan 80g mozzarella salt 200g mascarpone 1/2 lemon 1tsp pepper Pan fry diced shallots in butter for a couple of minutes before adding chopped garlic. Pan fry for a further few minutes before adding the bone broth and milk. Season with salt, pepper and herbs. Mix in the cornstarch slurry to thicken. Add creme fraiche and some parmesan, leave some for the top. Mix through spinach and shredded roast chicken. Combine mascarpone with lemon and pepper. Layer up starting with creamy sauce on the bottom, then lasagna sheets, mascarpone, mozzarella, creamy chicken, repeat. Top with mozzarella and parmesan and bake in a preheat oven for 30 mins at 200. Do 20-25 minutes covered and 5-10 minutes uncovered to get a golden crust. Serve with some greens! I went for broccoli, green beans and sugar snap peas. Let me know if you try! - - - - - #whitelasagna #highproteinrecipes #lowcalorierecipes #EasyRecipes #highprotein #lowcalorie #healthyrecipes #balancedrecipes

Paneer curry with coriander butter naans.. Click save and give this vegetarian dish a go! Great for meal prepping, this will last in the fridge for a few days or you can freeze for up to a month. Follow me for more @jadecarolanfitness Macros👇 Calories 606 Protein 29g Fat 27g Carbs 61g Ingredients👇 1 onion 4 tomatoes 4 large garlic cloves 1 green chilli 400g paneer 1tsp salt & pepper 2tbsp paprika 2tbsp garlic 2.5 tbsp garam masala 2tbsp medium curry powder 10g butter 30g puree 690g passata 40g reduced fat creme fraiche 1 cup self raising flour 1 cup greek yoghurt 1 pinch herby sea salt 10g butter coriander Cube the pan and fry for a few minutes in salt, pepper, paprika, garlic and garam masala. Slice the tomatoes, onion, chilli and garlic. Remove the paneer from the pan and fry the veggies. Season with half the curry powder, garam masala, paprika, salt and pepper, mix and cover with a lid for 5 minutes or so. Add tomato puree, passata and the other half of the spices. Mix through creme before adding the paneer back in. Cover with a pan lid and cook on a low heat for 15-20 minutes. Combine flour, salt, herbs and greek yoghurt to form a dough ball. Seperate in 4 equal parts and flatten each one. Pan fry for a couple of minutes per side over a high heat then brush with coriander butter. Let me know if you try!💛 - - - - - #paneercurry #vegetarianrecipes #vegetarianmeals #easymeals #veggie #EasyRecipes #mealprep #mealpreprecipes #freezerfriendly

What I eat in a day in a calorie deficit prioritising protein, fibre and flavour. I hit 133g of protein with no supplements and all balanced meals. Let me know if you want the white lasagna recipe posting! Perfect for meal prep and is freezer friendly too. Breakfast to keep my energy levels good and avoid those mid day crashes: Cheesy omelette with pan fried veggies, avocado and chilli oil. Snack: Baby watermelon. Lunch: Chicken caesar salad sandwich on pumpkin seed bread with a bag of squares because I loveee them. Tea: White lasagna made lighter using bone broth, milk, and mascarpone (accidently said ricotta in the video) served with pan fried greens. - - - - - #wieiad #fulldayofeating #balancedrecipes #highprotein #fatloss #weightloss #caloriedeficit #EasyRecipes #healthyrecipes #foodcontent #fitnesscontent