Razi Khan

Make this Creamy, Crunchy Cucumber Salad in under 5 minutes. The perfect summer snack. It’s high volume, low calorie, and so refreshing.👇🏼 - Ingredients: • 1 cup fat free greek yogurt, plain • zest of 1 lemon (optional) • squeeze of lemon • 2 garlic cloves, minced • 1/4 tsp salt (add more to your liking) • 1/4 tsp dill • 1/4 tsp chili flakes • 1 large cucumber, sliced into thin strips - - #Recipe #snack #healthy #healthyfood #healthyrecipes #salad #protein #lowcalorie #Summer #cucumber

Low Calorie Sauces: Hot Honey Ranch that goes well with any meal. Packed with flavour and easy to prep!👇🏼 - Ingredients: 3/4 cup fat free greek yogurt, plain 1/4 cup fat free sour cream Squeeze of half a lemon 2 garlic cloves 1 tbsp any hot sauce (I use sriracha) 3 tbsp honey 1/2 tsp dill, onion powder, salt and pepper 1/4 cup any milk (I use 1% skim) Add ons: 1/4 cup chopped parsley, 2 tbsp finely chopped chives and 1 tsp chili flakes - Notes: • This goes well with burgers, sandwiches, burritos, bowls and more! • add more or less hot sauce based on your tolerance for spice. • If you don’t have a blender, you can substitute the garlic cloves for 1 tsp garlic powder and shake/mix well instead of blending. • this can be stored into the fridge for as long as the expiry date of your yogurt! • add any low calorie sweetener if you want to kick up the sweetness without the extra calories! - Yields: 8 servings - Calories/Macros (per serving): approx. 45 calories 8g carbs 2.5g protein 0g fat - Numbers may slightly vary depending on the brands and ingredients you use. - - #Recipe #recipes #cooking #sauce #ranch #healthy #lowcalorie #healthyfood #healthylifestyle #healthyrecipes #eatclean #fitnessjourney

The ultimate fitness hack! Since I began my journey, these have never left my routine. It started with my first flavour going viral on TikTok and since then, I have over 13 flavours across my social media page with over 50+ million views. Grateful that it’s not only impacted my life, but to many of you as well. These are all high protein, low calorie and delicious. Oatmeal does NOT have to be bland or boring, let’s make that clear! 🔥 - More flavours to come including a specialized book focused solely on my Overnight Oats series. 🙌🏼❤️ - IB: @frommybowl just had to put my own twist on this! - - #Recipe #recipes #cooking #Foodie #mealprep #oatmeal #oats #overnightoats #pudding #healthy #healthyrecipes #healthylifestyle #healthyfood #healthychoices #protein #weightlossjourney #dessert #breakfast #breakfastideas #fitnessjourney

Easy, Healthy Mango Frozen Yogurt in 5 minutes that will satisfy your Ice Cream cravings! Creamy, delicious, Low calorie, and can be made high in protein.👇🏼 - • 2 cups frozen mango • 1/4 cup greek yogurt (add more if you’d like it less thick) • optional: 1 tbsp stevia (or any sweetener) • optional: 1 scoop vanilla protein powder - - #Recipe #snack #healthy #healthyrecipes #healthyfood #icecream #yogurt #mango #protein #lowcalorie

Healthier Protein Banana Bread that is soft, fluffy and delicious. Tracked everything for you using @Appediet #appedietpartner #appediet #appdietapp #caloriecounter - Recipe: • 3 bananas • 2 eggs • 1/4 cup milk (I used 1% skim) • 1/4 cup low calorie maple syrup (or any liquid sweetener) • 1 tsp vanilla extract • 2 tbsp coconut (or olive oil) • 1 heaping cup any flour (I used blended oats for low calorie) • 2 scoops any vanilla protein powder • 1 tsp cinnamon • 1 tsp baking powder • 1/2 tsp salt • 1/3 cup dark chocolate chips • Optional: 1/4 cup stevia or any powdered sweetener if you like it extra sweet - 8 servings - Per serving: Approx. 194 Calories 11g protein 23g carbs 8g fat - Numbers may slightly vary depending on the brands and ingredients you use - #Recipe #bananabread #healthy #calories #protein #dessert #snackideas #healthyrecipes #healthylifestyle #fitnessjourney

Easy, Healthier Chicken Teriyaki Fried Rice! Better than takeout, lower in calories, packed with protein and great to meal prep!👇🏼 - Chicken: • 450g chicken breast, cubed • 1 tsp olive oil • 1 tsp salt, pepper, paprika, garlic powder and onion powder - Teriyaki Sauce: • 3 tbsp light soy sauce • 3 tbsp honey • 1 tbsp vinegar (I used rice vinegar, but you can use apple cider vinegar, white vinegar or mirin) • 1 tbsp minced garlic (or garlic paste) • 1 tbsp minced ginger (or ginger paste) • 1/4 cup water • 1 tbsp any corn starch or flour - Fried Rice: • 1 tsp olive oil • 1/2 chopped onion • 1/3 cup peas & carrots • 3 eggs (or 3/4 cup egg whites) - Notes: • optional toppings are sesame seeds and green onions for a traditional kick of flavour! • replace or add any veggies of your choice such as broccoli and/or bean sprouts! • for a spicy taste, add chili flakes or hot sauce to your teriyaki sauce. - Servings: Approx 3 - Calories/Macros (per serving): • Approx. 531 calories • 45g protein • 59g carbs • 12g fat - Numbers may slightly vary depending on the brands and ingredients you use! - - #Recipe #chicken #teriyaki #friedrice #healthyrecipes #japanesefood #protein

Easy, Healthier Creamy Garlic Beef Pasta. It’s packed with protein, lower in calories, SO delicious and done in 25 minutes.👇🏼 - Pasta: water (boiling in a pot) salt 170g pasta (I used rotini) - Garlic Beef: • 1 tsp olive oil • 2 tbsp minced garlic (I finely chopped fresh cloves) • 1 red onion, diced • 500g lean ground beef (leaner it is, the lower the calories) • 1 tsp salt, pepper, paprika, chili powder and oregano - Sauce: • 1 cup tomato sauce (or pasta/pizza sauce) • 1 cup beef broth • 1 cup any milk • 1/3 cup pasta water • 1/2 cup low fat cheese - Notes: • Be patient and let the sauce boil for a bit until it slightly thickens. Then make sure to lower the heat before mixing in the cheese so it doesn’t curdle! • For a spicy kick, feel free to add 1 tsp of chili flakes into your sauce mix • Double this recipe for up to 6 servings for the week! • chopped zucchini is a great veggie addition to this recipe. • Any type of pasta of your choice works great here such as a low carb option, chickpea, high protein, veggie, and more. - Serving Size: 3 - Calories/Macros (per serving size): Approx. 467 calories 49g protein 50g carbs 10.5g fat - Numbers may slightly vary depending on the brands and ingredients you use. - - #Recipe #food #healthy #cooking #homecooking #pasta #beef #garlic #protein #weightloss #EasyRecipes #healthylifestyle #fitnessjourney

Easy, Healthy Chipotle Beef Tacos that are cheesy, crunchy and delicious. Packed with protein, better than any restaurant, and done in 20 minutes!👇🏼 - Chipotle Beef Tacos: 1 tsp olive oil 1/2 large onion, chopped 1/2 red bell pepper, chopped 1/2 green bell pepper, chopped 500g lean ground beef (the leaner it is, the lower the calories!) 1 tsp salt, pepper, paprika, garlic powder, chili powder and onion powder 4 chipotle peppers, finely chopped/minced 8 tortillas (25g each) 1/2 cup shredded light mozzarella cheese - Chipotle Sauce: 1/2 cup fat free greek yogurt 2 tsp minced garlic Squeeze of half a lime 2 chipotle peppers, finely chopped/minced 1/2 tsp salt (to your liking) 1/3 cup water - Notes: • using a quick light spray of olive oil for the tortillas when baking for 10 mins in the oven is really helpful to help crisp them up. You can totally use flour or any low calorie tortillas of your liking! • chipotle peppers are found in any mexican aisle of the grocery store. They are canned in “adobo sauce” • if you have brown sugar, stevia or any low calorie sweetener, you can add it to your beef mix to balance out the spice! • cilantro is optional as an extra flavour kick to your tacos - Yields: 8 tacos - Calories/Macros (Per Taco): Approx. 149 calories 18.5g protein 12g carbs 6g fat - Numbers may slightly vary depending on the brands and ingredients you use - #Recipe #food #homecooking #healthy #healthyrecipes #EasyRecipes #tacos #chipotle #beef #mealprep #protein #lowcalorie #healthylifestyle #fitnessjourney

Easy, Healthier Butter Chicken Dumplings w/ @Jacky . Best of both worlds! These are SO easy to make, delicious, and packed with protein.👇🏼 - Dumpling Ingredients: • 500g lean ground chicken (the leaner it is, the lower in calories) • 1 tbsp minced ginger • 1 tbsp minced garlic • 1 whole egg • 1 tsp garam masala, salt, pepper, cumin, chili powder and turmeric • 20 dumpling wrappers (any of choice) • 1 tsp oil (when cooking and steaming dumplings) - Butter Chicken Sauce: • 1 tsp butter • 1/2 onion, chopped • 1 tbsp minced ginger • 1 tbsp minced garlic • 1 tsp garam masala, salt, pepper, cumin, chili powder and turmeric • 1 can (14oz) chopped/crushed tomatoes (no salt added) • 1/3 cup water • 1/3 cup fat free greek yogurt, plain - Notes: • Garnish with cilantro and/or green onions • Use a bowl of water to dab your finger in and add to the edges of the dumpling so they can close properly! • Allow your butter chicken sauce to cool a bit before blending. The greek yogurt will help so mix that in well! • Feel free to use any dumpling wrapping technique, it does not need to look pretty! • For less calories, you can simply steam the dumplings with water and use no oil • All the butter chicken sauce will most likely not be used, so you can store the rest in the fridge for later! Will last for as long as the yogurt is good for. - Yields: approx. 20 dumplings (more or less based on how much filling you add) - Calories/Macros (per dumpling): Approx. 57 calories 5.5g protein 5g carbs 2g fat - Numbers may slightly vary depending on the brands and ingredients you use - - #Recipe #food #cooking #homecooking #butterchicken #dumplings #chicken #healthy #healthyfood #healthylifestyle #protein #mealprep #indiancuisine #asiancuisine #FitnessLifestyle #DinnerIdeas

How to find the best watermelon to eat for this summer. #watermelon #Summer #groceryshopping #tips #fyp

Best way to eat and cut watermelon. So juicy it damn near took my life, LOL. Little salt and/or Tajin are also amazing add ons! #watermelon #Summer #food #foodhack #KitchenHacks #tips

Carrot Cake Muffins made healthier, low in calories, and packed with protein w/ @aka “Taylor” ! They’re so easy to make and come out soft and fluffy every time.👇🏼 - Muffins: • 1 whole egg • 1/4 cup fat free greek yogurt, plain • 1/4 cup any milk (1% skim for low calorie) • 1/4 tsp vanilla extract • 1/2 cup any flour (we used all purpose) • 1/2 tsp baking powder • 1/4 tsp baking soda • 1 tsp cinnamon • 1/4 tsp ginger • 1/4 cup any sweetener (we use stevia or splenda brown sugar) - Icing: • 1/4 cup greek yogurt • 1/2 scoop vanilla protein powder • cinnamon (to dust on top) - Baking Time: 350F for 15-17 mins - Yields: Approx. 6 muffins - Calories/Macros (per muffin): • approx. 93 calories • 10.5g protein • 10g carbs • 1g fat - Numbers may slightly vary depending on the brands and ingredients you use! - - #Recipe #baking #homecooking #dessert #muffins #carrotcake #healthy #healthyrecipes #healthyfood #protein #snack #healthylifestyle #fitnessjourney

Easy, Healthy Greek Chicken Thighs and Potatoes with a Creamy Tzatziki Sauce. So juicy, PACKED with protein, flavour, and quick to make!👇🏼 - Ingredients: • 6 chicken thighs (bone-in, remove skin if you want less calories) • 6-8 baby potatoes (I chopped mine into 4s) • 2 tsp olive oil • Squeeze of one full lemon • 1 tsp salt, oregano, onion powder, chili flakes, pepper and smoked paprika • 1 tbsp minced garlic - Tzatziki Sauce: • 1 cup fat free greek yogurt, plain • Squeeze of one lemon • 2 tsp minced garlic • 1/2 cup finely chopped cucumbers • 1/4 cup parsley • 1/2 tsp salt • 1/2 tsp dill - Notes: • Baking time will slightly vary depending on what you use, but for most ovens it’s around 450F for 25-30 mins, and on the airfryer 390F for 18-20 mins. Internal temp should be around 165F • You can make the sauce in a large batch and store in the fridge for anything else like wraps, bowls, etc. it will last as long as the expiry date of your yogurt. - Calories/Macros Per Chicken Thigh: Approx. 224 calories 24g protein 13g fat 4g carbs - Calories/Macros Entire Tzatziki Sauce: Approx. 159 calories 23g protein 17g carbs 0g fat - Numbers will slightly vary based on ingredients and brands you use. Potatoes calories will vary based on quantity, weight and size. - - #Recipe #food #healthy #cooking #homecooking #chicken #greek #potatoes #tzatziki #healthyrecipes #healthyfood #protein #mealprep #DinnerIdeas #fitnessjourney

Creamy Garlic Chicken Mac & Cheese! Delicious, cheesy, lower in calories and PACKED with protein! Make it in under 25 minutes!👇🏼 - Pasta: • 170g pasta • Water (to boil pasta) • Salt - Chicken: • 400g chicken breast, chopped • 2 tsp olive oil • 1 tsp salt, pepper, garlic powder, onion powder, oregano - Creamy Garlic Sauce: • 1 tsp butter • 1 tsp any flour (I use oat flour) • 1 tbsp minced garlic • 1 & 1/2 cup any milk (I use 1% skim for low calorie) • 1/4 cup light cream cheese (I use 95% light) • 1/3 cup light mozzarella • 1/4 tsp salt - Notes: • you can save 1/3 cup of pasta water when making pasta and add it to your sauce as well. • I like to top it off with cilantro and chili flakes for an extra punch of flavour but that is optional. • cook the minced garlic at low heat so it does not burn. • bring the sauce to a boil, then cook at low heat until it lightly thickens • double this recipe to make 6 servings for the entire week! - Servings: • approx. 3 - Calories/Macros (per serving): • approx 479 calories • 48g protein • 48g carbs • 11.5g fat - Numbers may slightly vary depending on the brands and ingredients you use - - #Recipe #food #cooking #homecooking #healthy #healthyrecipes #macandcheese #chicken #garlic #healthyfood #protein #mealprep #lunch #dinner #DinnerIdeas #FitnessLifestyle

Here’s a 20 Minute Full Body Workout! Who’s got this? It requires NO equipment and can be done anywhere. Tag a friend and get to work!! 🔥👇🏼 - Perform each workout for 1 minute, followed by 1 minute rest after the entire circuit. Then, repeat 4 rounds for a total of 20 minutes. - 1. Walk out to Push up 2. Toe Touch to Crab Walk (beginners touch your knees instead of toes) 3. Kick throughs 4. Squat Twists - - #workout #homeworkout #fullbodyworkout #cardio #bodyweight #exercise #Fitness #fit #sweat #abs #sixpack #core

Stop making bland, boring chicken and rice. Try some of my easy, healthy chicken and rice variations. They’re quick to make and perfect for meal prep. Not to mention, they are PACKED with protein and low in calories. The options are endless! Enjoy, family! 🙏🏼❤️ - HERE ARE THE CURRENT VARIATIONS AND WHERE YOU CAN FIND THEM.👇🏼 - • Hot Honey Chicken: IG/TIKTOK • Cilantro Lime Chicken: IG/TIKTOK • Orange Chicken: IG/TIKTOK • Red Pepper Chicken: IG/TIKTOK/COOKBOOK • Chipotle Lime Chicken: IG/TIKTOK • Chicken Shawarma Rice: IG/TIKTOK/COOKBOOK • Chicken Burrito Bowl: IG/TIKTOK/COOKBOOK • Thai Chicken Curry: IG/TIKTOK/COOKBOOK • Chicken Fajita Rice: IG/TIKTOK/COOKBOOK • Honey Garlic Chicken: IG/TIKTOK/COOKBOOK • & LOTS MORE TO COME! - #Recipe #recipes #cook #cooking #Foodie #homecooking #mealprep #foodprep #chicken #rice #healthy #food #healthyfood #healthyliving #healthylife #healthylifestyle #healthychoices #protein #weightloss #lunch #dinner #fitnessfood #FitnessLifestyle #cleaneating #eatclean