⇩ Full recipe 🥪 ⇩ Ingredients (for one sandwich) - 170g light drained canned tuna - 2 tsp gochugaru - 2 tsp gochujang - 1 tbsp light mayo - 1 tsp garlic powder - 2 tbsp green onion - 3 tbsp shredded mozzarella cheese - 3 tbsp shredded parmesan cheese - 2 slices sourdough bread Macros (for one sandwich): Calories: 661 Protein: 65g Carbohydrates: 65g Fat: 13g How to make it yourself: 1. Dice your green onions 2. Drain your canned tuna and add it into a bowl along with gochujang, gochugaru, light mayo, garlic powder, and diced green onions. Then mix it all together. 3. Toast your bread on a hot pat and add your tuna mix to one slice. 4. On the other slice, add your parmesan and mozzarella cheese and cover the lid to let the cheese melt. 5. Once the cheese is melted and both pieces of bread are toasted, put the slice with cheese on top of the one with the tuna mix and enjoy! 📩 Save this Korean Spicy Tuna Melt recipe to make for later and if you make it, post it and tag me in it! I’d love to see how you liked the recipe :) #koreanfood #tunamelt #sandwich #recipe #highprotein #highproteinmeals #healthyfood #dietfood

⇩ Full recipe 🍜 ⇩ Ingredients: 250g chicken thighs boneless skinless raw 200g fresh udon noodles 1/2 yellow onion 1 large shiitake mushrooms 2 cups nappa cabbage 1 tbsp minced garlic 1 tbsp soy sauce 1 tbsp oyster sauce 2 tbsp soy sauce 1/2 tbsp mirin 1 tsp black pepper 2 tbsp chicken bone broth 1/3 second cooking spray oil 2 tbsp green onion Makes one large serving: 694 Calories, 67g Protein, 84g Carbs, 12g Fat How to make it at home: 1. Dice your chicken into small cubes 2. In a bowl, add your diced chicken and 1 tbsp soy sauce and mix well. 3. Make your sauce by mixing together oyster sauce, 2 tbsp soy sauce, mirin, black pepper, and water. 4. Boil your fresh udon noodles until cooked 5. Once the noodles are cooked, add them into a bowl of ice cold water 6. Add your chicken into a pan on medium heat coated with spray oil and cook until chicken is cooked through. 7. Add your sauce, diced nappa cabbage, diced onions, diced mushrooms, and your cooked udon into the pan and stir fry. 8. Top it off with diced green onions and enjoy! This recipe has got to be one of my favorite from our series that I’ll definitely be making on a pretty regular basis. The two things that make this stand out is the amount of flavor that’s in these noodles and just how feeling this can be especially when you pack it with a ton of veggies. It’s not every day that you find a classic noodle dish with this much flavor that is still relatively healthy, low calorie, and high in protein! 📩 Save this Chicken Yaki Udon recipe to make for later and if you make it, post it and tag me in it! I’d love to see how you liked the recipe :) #weightlossfood #highproteinmeals #lowcalorierecipes #healthyrecipes #yakiudon #udon #asianfood #mealprep #lunch #work

⇩ Full recipe 🍲 ⇩ Per pot (can be divided into 2 servings): 440 calories 40g protein Ingredients - 1/2 yellow onion - 3 tsp minced garlic - 4 oz thinly slices beef brisket - 2 shiitake mushrooms - 1 cup cut kimchi - 4 oz firm tofu - 2 green onion - 2 cups bone broth - 1/4 cup leftover kimchi juice - 2 tsp brown sugar - 2 tbsp Gochugaru - 2 tsp gochujang - 1 tbsp soy sauce - salt to taste - Spray oil How to make it yourself: 1.  Dice your tofu, mushrooms, green onions, and yellow onions 1. In a small pot on medium-high heat with a coat of spray oil, cook the yellow onion and minced garlic. Add in your beef, cut kimchi, sliced mushrooms. 2. Add in your bone broth, kimchi juice, brown sugar, gochugaru, gochujang, and soy sauce and bring it to a boil for a few minutes. 3. Add in your sliced tofu topped with green onions and season with salt or add in extra kimchi juice to taste and enjoy! This protein-packed meal is perfect for those days where you’re craving Korean food. It’s both low in calories but super filling to help hitting your fitness and health goals way easier! 📩 Save this Kimchi Jjigae recipe to make for later and if you make it, post it and tag me in it! I’d love to see how you liked the recipe :) #highproteinmeals #lowcalorie #healthyrecipes #weightlossfood #kimchi #koreanfood #kimchijjigae

This simple recipe is PACKED with protein to help you with your fitness goals! #bulgogi #koreanfood #kbbq #protein #highprotein #recipe

A high protein Switzerland inspired Rosti🇨🇭 Start your breakfasts with 58 grams of protein by eating this dish. A rosti is something I had in Switzerland last month and it was SO good. From my understanding, it’s very similar to a hash brown, but not as thin. It’s a great recipe to have for your breakfast or bunch and is so easy to customize with your favorite toppings. Recipe: 1. Grab your Yukon potatoes and diced them into thin sticks. Cook them in a pan with truffle oil and flip once golden brown and slightly crispy. 2. From here, you can customize it however you want with your favorite toppings. The one I had in Switzerland meet similar to salami. I decided to change that ground beef 90/10 lean to have way more protein in this dish. 3. I melted Swiss cheese (i felt like that was most fitting) and added green onions, red onions and white onions. 4. Use this Fage Greek yogurt since it’s the lowest calorie and the highest protein one I’ve ever seen. When you use it to eat with this dish, it taste just like sour cream! 5. Assemble it in your skillet (i don’t have one so I just used a frying pan haha) and enjoy! I’ll definitely be making this high-protein dish again. It’s a great way to switch up my breakfasts and you can meal prep them in Tupperware. Try it and let me know what you think 💙 #rosti #hashbrowns #swissfood #switzerland #recipe #healthy #highprotein

This protein-packed shrimp fried rice is a staple if I need something quick and easy to meal prep! #friedrice #asianfood #protein #highprotein #recipe #shrimp

This quick, protein packed meal makes so much food that will easily keep you full and has enough to meal prep for later! #kimchi #koreanfood #kimchijeon #protein #highprotein #recipe #koreanpancake

This easy to meal prep recipe takes less than 15 minutes to make and is PACKED with protein to help you with your fitness goals! #bulgogi #koreanfood #kbbq #protein #highprotein #recipe

Full Recipe👇 1. In a blender (preferably the personal ones because it makes the batter bubbly) add 60-80g oats so that oat flour can be made or flour. 2. Add 2 whole eggs and depending on the size and a banana (I prefer it but your choice). 3. Turn the blender on so that pancake-ish batter could be made but don’t do it fully. 4. Add Baking powder about a teaspoon-ish (eye ball it) 5. Turn on the blender again and stop it again 6. Add 1-2 scoops of vanilla protein powder (use “JOEX” to get 40% off @myprotein 🫶). Turn on the blender amd then turn it off. Eye ball 2%milk about 20ml the most. Just don’t make the batter too runny but adding milk is important after the isolate. Turn on the blender so a consistent bubbly batter can be made. 7. Add about a teaspoon of vanilla extract and some Cinnamon. Don’t put any form of sweetener. Turn on the blender and add some more baking powder just a tad bit more. Keep the blender running as if your making a smoothie. Once a consistent bubbly batter is ready take the lid off put it aside and leave it aside for 10 minutes. 8. Heat up a cast iron stove on a medium to low setting. And add half a tablespoon of butter and spread it out. Let it warm up. 9. Once u see the butter has melted the and u see the cast iron looks ready. Put a little bit of the batter just to see. 10. Once ready start making 1 pancake at a time about medium size. Wait until you see small bubbles on the top part of the pancake. Then flip. Note: after making each pancake add some more butter if needed. Chocolate chips or berries up to your preference. Add low calorie maple syrup if you’d like too 2 medium pancakes are 450-500 calories & 40-50g of protein #highprotein #protein #proteinpancakes #pancakes #breakfast #recipe #healthyfood

Can’t Eat Enough Protein? Try Chicken Katsu👇 Recipe Instructions: 1. Season and pound chicken thighs to half an inch thick 2. Mix the eggs, flour, water, salt, pepper, and garlic powder to make a batter-like consistency 3. Coat a slight spray of oil in the air frier 4. Pour some panko bread crumbs and dip the chicken thigh into the batter, bread, and put it into the air frier, repeat. 5. Coat the top of the chicken with one light spray of oil 6. Cook for 360° for 10 min then flip & cook for another 5-7 minutes until the inside is completely cooked & it’s crispy 7. Mix ketchup, brown sugar, worcestershire sauce, garlic, and oyster sauce to make the low calorie katsu sauce 8. Enjoy! Ingredients: -16oz raw chicken thighs -2 eggs - 1 teaspoon salt, pepper, garlic powder -1/2 cup flour -cooking oil spray -water -1 cup Panko Breadcrumbs -1/4 cup ketchup -1 tbsp brown sugar -1/8 cup Worcestershire sauce -2tbsp oyster sauce 570 calories & 65g protein per serving Try it out and let me know what you think! It’s one of the best recipes I’ve made by far #highprotein #protein #lowcalorie #katsu #food #recipe #proteinrecipes #japaneserecipe #easyrecipes #highproteinrecipes #mealprep