Christina

30 DAYS OF HEALTHY 20 MINUTE MEALS Day 1| Smashed potato Cheeseburger bowls 🥵 Featuring the best oil sprayer EVER which ive linked in my bio on my Amazon Storefront! Macros 559 calories 46gP / 9gF / 71gC Serves: 2 Recipe Shopping list ✍️ - 250g lean beef mince - 1 beef stock cube - 1 heaped tbsp tomato purée - 2 tsps mustard - 400g baby potatoes - 10g roast potato seasoning - 10g paprika - 60g reduced fat cheese - Iceburg lettuce, sliced - Cherry tomatoes, diced - Sliced gherkins Sauce 🥣: 3x tbsp light mayo, 1 tbsp tomato ketchup, pinch of garlic granules, pinch of paprika and a dash of gherkin juice. Method Mix the sauce ingredients together and set aside. Boil the new potatoes until tender then smash with the bottom of a glass. Spray with oil then season with roast potato seasoning & paprika. Air fry on 200C for 14 mins, turning half way and spray again then for the last 4 mins cook on the highest setting. In a pan fry the beef mince in oil spray for a few minutes then crumble over the beef stock cube, the tomato purée, 1 tsp mustard and a dash of boiling water and fry for a further minute. Top the smashed potatoes with the beef mince, then melt the cheese on top and add the rest of the ingredients. Drizzle with burger sauce and enjoy! #cheeseburgerbowl #smashedpotatoes #healthyrecipes #lowcalorie #highprotein #caloriedefecit

30 DAYS OF HIGH PROTEIN AIR-FRYER RECIPES Day 28| Crispy perinaise chicken & chips flatbread 🥵 This is one of those recipes you never want to end. Crispy cornflake peri peri chicken drizzled with marinade, coated in homemade perinaise and served with peri salted chips & flatbread. Just wow 😮‍💨   Macros 627 calories 49gP / 14gF / 62gC Serves: 2   Shopping list ✍️ - 300g chicken breast, sliced into tenders - 2 tsp peri peri seasoning - 4 tbsp + 1 tsp peri marinade - 1 egg - 30g cornflakes, crushed - 2 tbsp light mayo - 2 handfuls iceberg lettuce - 2 flatbreads (I used M&S Greek style) - 60g shop-bought skin on fries, cooked - Peri peri salt Method Preheat the air fryer. Season the chicken tenders with 1 1/2 tsp peri seasoning and 2 tbsp marinade, then season the crushed cornflakes with 1/2 tsp peri seasoning. Dip the chicken into whisked egg then the cornflakes. Spray the air fry with oil spray and cook on 190C for 12 mins or until cooked, flipping half way. Spread 2 tbsp marinade over the chicken, mix the mayo with 1 tsp marinade and 1-2 tsp water to make it a runnier. Lightly toast your flatbread, then assemble with iceberg lettuce and cooked fries. Drizzle over the sauce and enjoy! #highprotein #healthyrecipes #airfryer #airfryerrecipes #perichicken

30 DAYS OF HIGH PROTEIN AIR-FRYER RECIPES Day 22| Lasagne bagels 🥵 My new current lunch obsession. Bolognese sauce, bechamel & cheddar topped bagels and air fried to absolute perfection 😮‍💨 Macros 438 calories 46gP / 12F / 38gC Serves: 2 Shopping list ✍️ - 250g lean beef mince - 1/2 onion, finely diced - 4 mushrooms, finely diced - 1 beef stock cube - 250g passata - 1 tsp mixed herbs - Pinch garlic granules - A good pinch black pepper - Pinch of sweetener or sugrr - 2 thin bagels - 80g lasagne sauce (white sauce) - 60g light cheese Method Fry the onion and mushrooms in low calorie spray for a few minutes to soften then add the beef mince and fry for a further 3-4 mins. Add the rest of the ingredients and 250ml of boiling water. Mix well and simmer for 8-10 minutes or until the water has evaporated. Top the bagels, then spread over the bechamel and scatter over the cheese. Air fry on 180C for 6-8 minutes or until the cheese has melted and enjoy! #lasagne #highprotein #lowcalorie #caloriedeficit #bagels #fyp

30 DAYS OF HEALTHY 20 MINUTE MEALS Day 3| Smashed potato taco bowl 🥵 This Ninja Dual Air fryer is currently £90 off on Amazon for prime day!! Get it via the link in my bio on my Amazon storefront!👌 (ad/aff) Macros 574 calories 51gP / 13gF / 70gC Serves: 1 Shopping list ✍️ - 130g lean beef mince -2 tsp taco seasoning - 1/2 beef stock cube - 60g passata - 200g baby potatoes - 10g roast potato seasoning - 5g paprika - 20g reduced fat cheese - Iceburg lettuce, sliced - Cherry tomatoes, diced - Red onion, finely diced -Heaped tbsp sweetcorn -10g salted tortilla chips Sauce 🥣: 1 heaped tbsp natural yogurt, tsp chipotle paste, 1/4 lime juice & 1 tsp honey. Method Mix the sauce ingredients together and set aside. Boil the new potatoes until tender then smash with the bottom of a glass. Spray with oil then season with roast potato seasoning & paprika. Air fry on 200C for 14 mins, turning half way and spray again then for the last 4 mins cook on the highest setting. In a pan fry the beef mince in oil spray for a few minutes then crumble over the beef stock cube then add the passata & taco seasoning mixing well. Add more passata to loosen if needed. Serve everything together with a drizzle of the sauce and optional drizzle of siracha and enjoy! #taco #tacobowl #mealprep #lowcalorie #healthyrecipes #caloriedefecit #highprotein

Chicken Caesar smashed potato salad 🥵 These smashed potatoes might be even better than croutons in a Caesar salad… they kind of blew my mind 😮‍💨 Macros 447 calories 40gP / 9gF / 50gC Serves: 1 Shopping list ✍️ - 135g Chicken Breast - 2 tsp paprika - Pinch garlic granules - 1/2 tsp Mixed Herb - 7 baby potatoes - Salt & pepper - Heaped tsp roast potato seasoning - Large serving romaine lettuce - 4x tbsp Light Caesar Dressing - 1 tbsp Sour Cream & Chive Dip - Chives, finely diced   Method Boil the new potatoes until tender, smash with the bottom of a glass, spray with oil and season with salt, pepper, roast seasoning and 1 tsp paprika. Air fry on 200C for 14 mins, flipping half way. For the last 4 mins cook on 220C. Tenderise the chicken breast then season with salt, pepper, 1 tsp paprika, mixed herbs and garlic granules and fry in a pan with oil spray until cooked then slice. Mix everything together and enjoy! #smashedpotatoes #caesarsalad #potatosalad #healthyrecipes #highprotein #lowcalorie #caloriedeficit

Garlic butter bolognese nachos 😮‍💨 It’s been a hot minute since I made bolognese so for the leftovers i made garlic butter nachos with 2 different cheeses… PERFECTION 🥵 Macros 528 calories 42gP / 21gF / 43gC Serves: 2 - 250g lean beef mince - 1/2 onion, finely diced - 4 mushrooms, finely diced - 1 beef stock cube - 250g passata - 1 tsp mixed herbs - Pinch garlic granules - A good pinch black pepper - Pinch of sugar - 1 bay leaf - 2 wraps (I used Missions chargrilled ones) Garlic butter 🧄🧈: 20g melted light butter, pinch garlic granules & pinch dried parsley Method Fry the onion and mushrooms in low calorie spray for a few minutes to soften then add the beef mince and fry for a further 3-4 mins. Add the rest of the ingredients and 250ml of boiling water. Mix well and simmer for 8-10 minutes or until the water has evaporated then remove the bay leaf. Spread the garlic butter over the tortilla wraps, slice into nachos and air fry on 180C for 4-6 mins or until crispy, shaking them frequently. Top with the bolognese, cheese then melt and enjoy! #healthyrecipes #highprotein #bolognese #garlicbread #nachos

Greek style chicken flatbreads 🥵 Such a simple, easy recipe with plenty of flavour! Made in less than 10 mins too 🤌 Shopping list ✍️ Tzatziki 1 lemon 150g greek yogurt 4 chicken thigh fillets 1 tbsp chicken seaskning or all purpose seasoning 1/2 tsp cumin & paprika Salt & pepper 1/2 cucumber 1/2 red onion 200g cherry tomatoes 1 sprig of mint 4 Greek Style Flatbreads Method Squeeze the juice of 1/2 a lemon into 150g Greek yogurt along with 2 tsp chicken seasoning and a good pinch of salt & pepper and marinate the chicken thighs. Spray a pan with oil and fry the chicken for 4-5 minutes on each side or until cooked before slicing into strips. For the salad combine 1/2 cucumber, 1/2 chopped red onion, 200g halved cherry tomatoes and a sprig of finely chopped mint with the juice of 1/2 a lemon. Warm 4 Greek Style Flatbreads in the oven. Pile the Collection Creamy Greek Yogurt Tzatziki onto the flatbreads along with the salad and sliced chicken and enjoy! #gyros #highprotein #healthyrecipes #flatbread

30 DAYS OF HIGH PROTEIN AIR-FRYER RECIPES Day 24| Chicken tikka naan pizzas 🥵 Mini naans spread with creamy chicken tikka pizza sauce, chicken tikka pieces and mozzarella then drizzled with mint yogurt & mango chutney… absolutely STUNNING 😩   Macros 497 calories 40gP / 13gF / 54gC Serves: 1   Shopping list ✍️ - 100g Chicken breast - 2 tsp tikka paste - 1 heaped tbsp tomato purée - 1 tbsp light creme fraiche - 2 mini naan - 1 slice red onion - 1 slice red pepper - 1 tsp mint sauce - 2 tbsp natural yogurt - 25g reduced-fat mozzarella Optional: tsp mango chutney & fresh coriander Method Mix the yogurt and mint sauce together and set aside. Butterfly the chicken breast then season with 1 tsp tikka paste. Spray the air fryer crisp tray with oil, place the chicken in and spray again. Air fry on 190C for 12 mins and dice. Mix the tomato purée with 1 tsp tikka paste and creme fraiche. Spread over the mini naan, then add the chicken, red onion, red pepper and cheese. Air fry on 180C for 5 mins and enjoy! #healthyrecipes #highprotein #caloriedeficit #airfryer #airfryerrecipes #naan #naanpizza

Peri peri chicken & bacon salad 🥵 Perfect for hot summer days and has a whopping 50g protein in 😮‍💨 I made the most amazing peri peri dressing and added bacon as salads don’t need to be boring! Macros 397 calories 50gP / 11gF / 26gC Serves: 2 - 110g chicken breast - 1 tsp peri seasoning - 25g Medium Peri-Peri Marinade - 3x tbsp light mayo - 2 heaped tbsp natural yogurt - Iceburg lettuce - Cherry tomatoes, quartered - 50g Sweetcorn - Slice red onion, finely diced - ¼x Medium pepper, finely diced - 15g light cheddar, grated - 2 cooked bacon medallions, diced Method Butterfly the chicken then season with peri peri seasoning and 2 tsp marinade. Fry in a pan with oil spray for 4 mins on each side or until cooked. Let it rest before dicing. For the dressing mix 1 tbsp peri marinade with the mayo & yogurt. Add a pinch of peri seasoning if you wish! Mix everything together along with the cooked bacon and enjoy! #healthyrecipes #highprotein #chickensalad #caloriedeficit #fyp

The last fay of my high protein air fryer series 😮‍💨 What series do you want to see next guys? 👀 Day 30| Hunters sausages hot dogs 🥵   Macros 587 calories 41gP / 16gF / 67gC Serves: 1   Shopping list ✍️ - 2 reduced fat pork sausages - 2 smoked bacon medallions - 2 tbsp bbq sauce - 39g reduced-fat mozzarella - 2 hot dog buns Method Spray the sausages with oil spray and air fry on 190C for 10 mins shaking them half way. Carefully wrap the bacon round the sausages (they’re HOT so be careful!) and air fry for 4 mins on 190C. Place in two hot dog buns, spread over the bbq sauce and add m the mozzarella. Air fry on 180C for 3-4 mins and enjoy! #highprotein #healthyrecipes #airfryer #hotdog

Harissa chicken gyros 🥵 A twist on your standard chicken gyros recipe, using harissa paste for an extra pop of flavour, with skin on fries, Greek salad & tzatziki 😮‍💨 Macros 619 calories 36gP / 26gF / 55gC Serves: 2 Shopping list ✍️ 3 large chicken thighs 2 rings green pepper 1 tomato 1 inch cucumber 1 slice onion 1 tsp olive oil Pinch of salt Squeeze of lemon juice 2 Greek Style Flatbreads 50g tzatziki Chicken marinade 🥣: 20g harissa paste, good pinch of salt, pepper, 1 tsp cumin, 1 tsp paprika, 1 tsp oregano, squeeze of lemon juice and 1 heaped tbsp Greek yogurt. Method Cook the fries as instructed on the packet. Marinade the chicken in the ingredients shown above then pan fry or air fry, spray with oil spray and cook on 190C for 18 mins turning half way or until cooked then slice. Dice the peppers, tomatoes, red onion and cucumber then season with salt, lemon juice and olive oil. Lightly toast the flatbreads, assemble the gyros with the salad, chicken and fries. Add a dollop of tzatziki and enjoy! #healthyrecipes #highprotein #gyros #caloriedeficit #lowcalorie

In-N-Out animal style tacos 🥵 500 calories & 43g protien! When you take a bite of these I guarantee you won’t believe they’re low in calories as they taste sooo naughty! And that sauce was something else 😮‍💨 Macros 500 calories 43gP / 15gF / 50gC Serves: 2 Shopping list ✍️ - 250g lean beef mince - 1 beef stock cube - 1 tsp mustard - 1 heaped tbsp tomato purée - 1 medium onion, finely diced - 1 tsp sugar - 4 mini tortilla wraps - 4 slices light plastic cheese - Iceberg lettuce, sliced - 1 tomato, sliced Sauce 🥣: 4 tbsp light mayo, 1 tbsp tomato ketchup, 1 small gherkin finely diced & dash gherkin juice. Optional 1 tsp mustard. Method Mix the sauce ingredients together and set aside. Spray the pan with oil spray and fry the beef mince for a few mins, then mix in the English mustard, tomato purée, beef stock cube and a dash of boiling water. Mix well and cook on high for 1-2 mins then remove from the pan. Fill the mini tortilla with the beef then add the cheese slices. Fry in the same pan spraying with oil until crispy on both sides. Fill the tacos with lettuce, tomato slices then the sauce and inhale! #animalstyle #tacos #innout #healthyrecipes #lowcalorie #caloriedefecit #highprotein

Singapore chicken chow mein 🥵 Now this is fakeaway and a HALF! A rich chow mein with curry flavoured tender chicken pieces, loaded up with veg and finished off with a drizzle of Chinese curry sauce 😮‍💨 Macros 487 calories 47gP / 6gF / 59gC Serves: 2 Shopping list ✍️ - 300g chicken breast, sliced - 2 tsp curry powder - 1 tsp garlic granules - 1 1/2 tsp soy sauce - 2 tsp dark soy sauce - 1/2 red pepper, sliced - 1/2 green pepper, sliced - 1/2 yellow pepper, sliced - 1/2 onion, sliced - 1 tsp sugar or sweetener - 1 spring onion, sliced - 300g medium egg noodles (I used ready to wok) - 100g Chinese curry sauce Method Season the sliced chicken with 1 tsp curry powder, soy sauce, garlic granules and fry in a pan with oil spray for 5-6 mins or until cooked. Remove from the pan then fry the veg to soften. Add the noodles then season with 1 tsp curry powder, dark soy sauce, sugar or sweetener and a dash of boiling water. Fry for a few minutes then mix in the chicken, serve with the spring onions and drizzle over the curry sauce! #healthyrecipes #highprotein #lowcalorie #caloriedefecit #chowmein #singaporenoodles

Peri peri chicken Garlic bread sticks 🥵 Only 447 calories & 48g protein! The easiest recipe and only took 10 minutes to make 👌 Peri peri chicken loaded on top of ciabatta garlic bread sticks with homemade perinaise 😮‍💨 Macros 447 calories 48gP / 13gF / 33gC Serves: 1 Shopping list ✍️ - 125g chicken breast - 2 garlic bread sticks - 1 tsp peri peri seasoning - 20g peri marinade - 1 tbsp light mayo - 30g light cheese (I used Eatlean) Method Spray a pan with oil, butterfly the chicken breast then season with 1 tsp peri peri seasoning. Fry in a pan for 4 mins each side and let it rest. Mix 1 tsp marinade with 1 tbsp mayo and 1 tbsp water to make your perinaise. Dice the chicken then whack it back in the pan with the remaining tbsp of marinade and cook for 1 minute on high. Load up the ciabatta stick with the chicken and cheese and grill for a few mins until the cheese has melted and drizzle over the perinaise! #healthyrecipes #lowcalorie #highprotein #caloriedeficit #periperichicken #garlicbread #fyp

30 DAYS OF HIGH PROTEIN AIR-FRYER RECIPES Day 26 | Ham & cheese croissant 🥵 A savoury take on a croissant, toasted in the air fryer with ham and melted cheese. Simple but so damn good 😫   Macros 283 calories 27gP / 10gF / 20gC Serves: 1   Shopping list ✍️ - 1 reduced-fat croissant - 70g ham - 30g low fat cheese - Pinch of dried parsley Method Preheat the air fryer. Butterfly the croissant slicing through the middle but not cutting all the way through, then layer in the ham and cheese. Air fry on 180C for 3-4 minutes and enjoy! #healthyrecipes #highprotein #caloriedeficit #airfryer

Super fluffy blueberry pancake bowl 🥵 I’ve been eating this for breakfast on repeat all week 😮‍💨 You can change the toppings to whatever you fancy, it’s all made in one dish so less faff and high in protein too! Macros 337 calories 35gP / 8gF / 34gC Serves: 1 Shopping list ✍️ - 1 egg - 60g Semi-Skimmed Milk - 55g 0% fat Greek yogurt - 25g vanilla whey protein powder - 30g plain flour - ½x tsp baking powder - 1 tsp sweetener - 8-10 blueberries Method In an oven-proof bowl whisk the egg, yogurt and milk together then whisk in the flour, protein powder, sweetener and baking powder. Add the blueberries then air fry on 180C for 16-18 mins or until a toothpick comes out clean. #healthyrecipes #highprotein #highproteinbreakfast #highproteindessert #caloriedeficit #fyp

Peri peri chicken Caesar salad & chips 🥵 The ultimate girl dinner, my fakeaway version of the new peri peri chicken Caesar salad from Nando’s! For mine I added bacon AND skin on fries 🤌 and has a WHOPPING 57g protein per serving! 😮‍💨 Macros 481 calories 57gP / 12gF / 38gC Serves: 1 Shopping list ✍️ - 1 chicken breast, tenderised - Salt & pepper - 1 heaped tsp peri peri seasoning - 1 tbsp medium peri marinade - 1 large handful romaine lettuce, sliced - 2 tbsp light Caesar dressing - 1 tsp grated Parmesan - 10g reduced fat croutons - 2 bacon medallions - 60g frozen skin on fries Method Cook the chips as instructed on the pack and cook the bacon then slice. Tenderise the chicken breast then season with peri peri seasoning, salt & pepper. Fry in a pan with oil spray for 4-5 mins on each side. For the last minute coat in peri marinade then slice. Coat the romaine lettuce in the Caesar dressing, plate up everything along with the grated Parmesan and enjoy! #healthyrecipes #highprotein #lowcalorie #caloriedefecit #periperichicken #caesarsalad #fyp

30 DAYS OF HEALTHY 20 MINUTE MEALS Day 4| Garlic butter Cajun club ciabatta 🥵 I adore a club sandwich but with this twist I think I love it even more! Garlic butter brushed over a ciabatta and toasted with cajun seasoned chicken. YUM 😮‍💨 Macros 444 calories 53gP / 9gF / 35gC Serves: 1 Shopping list ✍️ -120g chicken breast -1 tsp Cajun seasoning -Salt & pepper -3 smoked bacon medallions - Iceburg lettuce, sliced - 3 slices tomato -2 tbsp light mayo -1 ciabatta roll Garlic butter: 1 heaped tsp light butter, pinch dried parsley & pinch garlic granules Method Season the chicken breast with Cajun seasoning, salt & pepper. Spray with oil spray and air fry on 180C for 15-18 mins or until cooked then slice. Fry or air fry the bacon medallions until cooked. Mix the garlic butter ingredients together then heat to melt. Slice the ciabatta in half then brush the top with the garlic butter and air fry on 200C for 4 mins. Spread the mayo over one slice of ciabatta, then stuff with the lettuce, tomato, bacon & chicken. Optional add a drizzle of ranch and enjoy! #lowcalorie #healthyrecipes #caloriedefecit #highprotein #clubsandwich #cajun

Peppercorn steak & chips flatbread 🥵 Tender pieces of steak (I love mine medium-rare) with homemade peppercorn sauce & chips loaded on a flatbread! 😮‍💨 Macros 553 calories 46gP / 16gF / 55gC Serves: 2 Shopping list ✍️ - 300g lean rump steaks, room temp - 1-2 tsp olive oil - Salt & pepper - 1 potato, sliced into chips - 1/2 small onion, finely diced - 50ml beef stock - 50g creme fraiche - 2 deli kitchen flatbreads - 2 handfuls Iceberg lettuce Method Season the steak with olive oil, salt & pepper then fry in a pan until your preferred preference, (2 minutes on high each side for medium rare). Remove and let it rest. For the sauce fry the onions in the pan with oil spray for a few mins to soften along with 1-2 tsp ground black pepper. Then add the beef stock and creme fraiche and mix well until thickened. Season the chips with salt and pepper and air fry on 190C for 15 mins, shaking every 5 minutes then slice the steak. Add the iceberg lettuce onto the flatbreads then the steak and chips. Drizzle over the peppercorn sauce and finish with an optional drizzle of fresh parsley! #airfryerrecipes #healthyrecipes #highprotein #mealprep #peppercornsauce #steak #flatbread