Zach Rocheleau

🔥 518 Cals Chicken Tenders & Fries Meal 📍 If you are looking for one of my favorite fat loss meals that I eat ALL the time, this Chicken Tenders & Fries meal is it! So much food for only 518 calories with 71g protein! ✅ Macros for the WHOLE Meal: 518 Cals, 54g Carbs, 3g Fat, 71g Protein ✳️ Ingredients for Fries: 300g Russet Potatoes Sea Salt Garlic Powder Non Stick Olive Oil Spray (added 2g fat to the macros for these sprays) 🍟 Pro tip for fries is in step 3! ✳️ Ingredients for Chicken Tenders: 11oz Chicken Tenders Blackened Seasoning Low Sodium Chicken Broth #chicken #fries #healthylunch #mealprep #highprotein #airfryer #quickrecipes #macrofriendly #healthydinner

🔥 410 Cal Bang Bang Egg Roll in a Bowl 📍This Bang Bang Egg Roll in a Bowl is an easy and delicious lunch/dinner for a BIG appetite! Makes 2 big bowl servings for only 410 calories each! ✅ Macros for the WHOLE Bowl (1/2 Recipe): 410 Cals, 28g Carbs, 10g Fat, 48g Protein ✳️ Ingredients (Makes 2 Big Bowl Serving): 1 lb 96/4 Lean Ground Beef 200g Diced Sweet Onion 100g Carrots 3 Cloves Minced Garlic 3g Minced Ginger 60ml Chicken Broth 1 Bag Coleslaw Mix (about 350g) ½ Bag Power Slaw Mix (about 150g) 35g Soy Sauce (I used Reduced Sodium) 7g Rice Vinegar 4g Toasted Sesame Oil 3 Big Pinches Sea Salt 2 Big Pinches Black Pepper Green Onion Sesame Seeds ✳️ Low Cal Bang Bang Sauce: 113g Plain Non Fat Greek Yogurt 28g Honey 15g Sriracha 4g Rice Vinegar *only used maybe a 1/4th of the bang bang sauce. #eggrollinabowl #healthylunch #lowcarb #highprotein #healthydinner #mealprep #macrofriendly

🍨 284 Cal Cinnamon Toast Crunch Cereal Milk Protein Ice Cream 📍 A WHOLE Pint of Cinnamon Toast Crunch Cereal Milk Protein Ice Cream for 284 Calories with 38g Protein! Today I show you how to do that 🤝🏻 ✅ Macros for the WHOLE Pint w/Cinnamon Toast Crunch Mix-Ins: 374 Cals, 42g Carbs, 6g Fat, 38g Protein ✳️ Ingredients: 240g Fairlife Fat Free Milk 240g Unsweetened Vanilla Almond Milk 56g Cinnamon Toast Crunch (not all in macros. See below) 30g Vanilla Whey/Casein Blend Protein Powder (I use @flex_brands aka my brand aka the best protein powder for recipes in the game! “FDL” saves you 15%) 8g Sugar Free/Fat Free Cheesecake Pudding Mix 5g Zero Cal Sweetener of your choice Ground Cinnamon Pinch of Sea Salt 100g More Fairlife Fat Free Milk 21g More Cinnamon Toast Crunch for Mix-Ins *Since there will be calories added from the Cinnamon Toast Crunch to the cereal milk, I equated to about 10g of Cinnamon Toast Crunch into the macros. Most def could be more but about 1/5th of the cereal used is what I thought was a good estimate. This won’t be perfect but good enough! #cinnamontoastcrunch #ninjacreami #proteinicecream #highprotein #icecream #EasyRecipes #healthydessert

🍕 509 Cal PizzaDilla 📍This tortilla hack is crazy customizable and today we went with the Pizza Quesadilla! Only 509 calories with 51g protein for the WHOLE PizzaDilla! Def did get some inspo for this one from the homie @_aussiefitness! Made it my own but def saw it from him first 🫶🏻 ✅ Macros for Each WHOLE Pizza Quesadilla (4 Slices): 509 Cals, 38g Carbs, 17g Fat, 51g Protein ✳️ Ingredients (makes 1 PizzaDilla): 1 Large Burrito Tortilla (Mine wasn’t low carb, had 34g carbs) 200g Egg Whites (I promise you won’t taste them. They help really up the protein) 40g Pizza Sauce 42g Part Skim Mozzarella 20 Turkey Pepperonis Oregano, Basil, Red Pepper Flakes #pizza #quesadilla #proteinpizza #mealprep #highprotein #EasyRecipes #healthylunch #quickrecipes #macrofriendly

🥗 456 Cal Big As* Chicken Caesar Salad 📍 If you want a low cal caesar dressing that doesn’t have ANCHOVIES you are in the right place! Plus this big as* chicken caesar salad is only 456 Cals with 66g protein! ✅ Macros for the 1/3 the Salad: 456 Cals, 17g Carbs, 10.5g Fat, 66g Protein ✅ Macros per 32g Serving Caesar Dressing: 29 Cals, 0.5g Carbs, 1.75g Fat, 3g Protein ✳️ Ingredients for Low Cal Caesar Dressing (total weight 400g aka 12.5 32g Servings)  227g Plain Non Fat Greek yogurt Juice from ½ Fresh Lemon 14g Olive Oil 30g Worcestershire sauce 5g Dijon Mustard 24g Grated parmesan cheese 2 garlic cloves, minced 1/4 teaspoon Kosher salt ✳️ Lemon Basil Chicken Marinade: 1 Lemon 10g Honey 10g Yellow Mustard 1 Tsp Dried Basil 1 Tsp Dried Oregano 1 Tsp Garlic Powder 1 Tsp Onion Powder 1 Tsp Sea Salt 1 Tsp Black Pepper ½ Tsp Red Pepper Flakes ✳️ Salad Ingredients: 300g Romaine 150g Yellow Peppers 150g Orange Peppers 200g Baby Cucumbers 200g Grape Tomatoes 24oz Chicken Breast (weighed raw) #caesarsalad #chicken #healthyrecipes #salad #highprotein #mealprep #healthylunch #airfryer #macrofriendly

🔥 500 Cal Popcorn Chicken & Fries Meal 📍 If you are looking for one of my favorite fat loss meals that I eat ALL the time, this Popcorn Chicken & Fries meal is it! So much food for only 569 calories with 62g protein! ✅ Macros for the WHOLE Meal: 569 Cals, 69g Carbs, 5g Fat, 62g Protein 🧂 KFC Secret Seasoning Blend: 8g Salt 5g Black Pepper 5g Oregano 5g Paprika 5g Garlic Powder 3g Basil 3g Thyme 3g Celery Salt 3g White Pepper 3g Mustard Powder 3g Ginger Powder ✳️ Rest of Ingredients for popcorn chicken (makes 3 batches): 24oz Chicken Tenderloins 60g Egg Whites 50g All Purpose Flour 5g Baking Powder ✳️ Ingredients for Fries: 300g Russet Potatoes Sea Salt Garlic Powder Non Stick Olive Oil Spray (added 2g fat to the macros for these sprays) #chicken #airfryer #fries #healthylunch #healthyrecipes #highprotein #macrofriendly

🤤 299 Cal Biscoff Protein Mousse 📍 If you want a quick and easy high protein snack that takes a minute to make, this Biscoff Protein Mousse is it! 27g protein and only 299 cals for a big bowl! ✅ Macros for the Whole Bowl: 299 Cals, 23g Carbs, 11g Fat, 27g Protein ✳️ Ingredients: 20g Vegan Vanilla Protein Powder 10g PB Party @ProteinCookieButter Powder 10g Powdered PB 5g Zero Cal Sweetener Pinch of Sea Salt 15g Biscoff Cookie Butter 10g Mini Chocolate Chip 👉🏻 Why I use a vegan protein for this recipe is because vegan protein’s are superior for cookie dough/no bake recipes. They are incredibly absorbent and create an amazing consistency.  Yes majority them SUCK and taste like dirt but that’s why I created my vegan protein with @flex_brands. It’s the best in the game by far! “FDL” saves you 15%. *If you do use a whey/casein blend protein instead of the vegan, just know it’s not as absorbent so be careful with how much water you use! I love using my vegan proteins for cookie doughs. *If you don’t have protein cookie butter powder, you can sub with 15g more vegan protein paired with 5g more of the powdered pb. #cookiebutter #biscoff #protein #mousse #healthysnack #healthyrecipes #healthybreakfast #proteincookiedough

🌯 472 Cal Meal Prep Freezer Breakfast Burritos 📍 These are a Frozen Breakfast Burritos are a meal prep GAME CHANGER! Only 472 Cals with 47g Protein! Shoutout to @goodfood_betterhealth.jpg for the cottage cheese inspo 🤌🏻 ✅ Macros for each Breakfast Burrito (makes 6): 472 Cals, 44g Carbs, 12g Fat, 47g Protein ✳️ Ingredients (makes 6): 1 Bag Frozen Fajita Vegetables (about 450g) 8oz 99/1 Lean Ground Turkey 8oz 96/4 Lean Ground Beef 1 Packet Taco Seasoning 450g 2% Cottage Cheese (highly recommend Good Culture brand) 8g Nutritional Yeast 400g Egg Whites 6 Large Eggs Sea Salt 6 Burrito Tortillas ✳️ Low Cal Maple Buffalo Sauce (game changer): 30g Franks Red Hot 30g Sugar Free Pancake Syrup #freezermeals #mealprep #breakfastburrito #highprotein #healthybreakfast #EasyRecipes #macrofriendly

🤤 360 Cal White Chocolate Raspberry XL Protein Breakfast Cookie 📍 If you are already going to have oats for breakfast, might as well turn it into an XL protein breakfast cookie! Only 360 cals with 25g protein! ✅ Macros for each XL Breakfast Cookie: 360 Cals, 47g Carbs, 8g Fat, 25g Protein ✳️ Ingredients (make 3 XL Cookies): 140g Banana 100g Egg Whites 80g Oats 40g Vanilla Vegan Protein Powder (I use @flex_brands aka my brand aka the best vegan protein for recipes in the world! “FDL” saves you 15%!) 20g PB Party @ProteinCookieButter Powder 20g Powdered PB 6g Zero Cal  Sweetener 4g Baking Soda Pinch of Salt 45g Mini White Chocolate Chips 100g Raspberries #breakfast #cookie #healthybreakfast #oatmeal #proteinoatmeal #proats #macrofriendly #highprotein

🍫 393 Cal Crunch Bar Protein Ice Cream 📍 A WHOLE pint of CRUNCH Bar Protein Ice Cream for only 393 calories with 38g protein! ✅ Macros for the WHOLE Pint with Crunch Layer: 393 Cals, 40g Carbs, 9g Fat, 38g Protein ✳️ Ingredients: 225g Fairlife Fat Free Milk 225g Unsweetened Vanilla Almond Milk 30g Vanilla Whey/Casein Blend Protein Powder @Flex Brands 8g Sugar Free/Fat Free Cheesecake Pudding Mix 5g Zero Cal Sweetener of your choice Pinch of Sea Salt ✳️ Mix-ins: 1 Snack Size Crunch Bar ✳️ Crunch Layer: 10g Mini Chocolate Chips 10g Rice Krispies 🍨 Pro-Tips for Perfect Creami -  Make sure to thaw out edges of pint before spinning by running under warm water for 60 seconds. - If a dry crumbly consistency after running through the first time, add a splash of milk before doing a re spin. Mine isn’t normally like this to be clear but it does happen to a lot of you. - Your protein powder matters a TON because it’s making up a massive part of the recipe. The taste and the consistency will largely depend on this. It’s why I created flex_brands aka the best protein for recipes. - I am running out of space so I’ll share more pro-tips in future content! Feel free to add any more to the comments. #proteinicecream #healthydessert #icecream #ninjacreami #highprotein #quickrecipes #mealprep #macrofriendly