Jade|Fitness & Nutrition coach

Here’s a low cal/high protein fakeaway in time for the weekend.. Sesame Soy chicken & rice. Super quick & delicious. 😍 Click save and share with your friends/partner who loves a fakeaway. @jadecarolanfitness x Macros👇 Calories 672 Protein 58g Fat 25g Carbs 55g Ingredients (2)👇 Chicken: 400g chicken breast @MuscleFoodUK 1tbsp sesame oil 2tbsp cornstarch 2tbsp light soy sauce 1tbsp chinese 5 spice Salt & pepper Sauce: 1tbsp honey 1tbsp sesame oil 4tbsp light soy 1tbsp apple cider vinegar 1tbsp garlic paste Cucumber: Chunk of cucumber 1tbsp light soy Salt 1tbsp sesame seeds 1tsp chilli flakes Spring onions 250g cook basmati rice Cube the chicken and add to a bowl. Pour in sesame oil, soy, salt, 5 spice, and mix in cornstarch. Transfer to a baking tray and air fry for 20 mins at 200. (I like my chicken over cooked so adjust to your preference) Slice the cucumber and season with soy, chilli flakes, salt, vinegar and sesame seeds. Mix together all the sauce ingredients and pour into a hot pan. Mix 1/2 a tsp of cornflour with a splash of water then pour into the sauce. Turn the heat to simmer and allow it to thicken up. Add the cooked chicken into the sauce, top with spring onions and sesame seeds. Serve with rice & the cucumber. Hope you enjoy! Let me know if you try x - - - - - - - #chinesefakeaway #healthychinese #highproteinrecipes #lowcalorierecipes #foodcontentcreator #foodinfluencer #sesamechicken #caloriedeficitmeals #easymeals #EasyRecipes #weightlossrecipes #fatlossmeals

Stuffed chicken wrapped in bacon with roasted tomatoes... so good😍. Click save and share with someone looking for high protein meal ideas. IG: @jadecarolanfitness Macros👇 Calories 490 Protein 78g Fat 18g Carbs 6g Ingredients 👇 2x 250g chicken breasts (I use @MuscleFoodUK code is JADE10) AFF 8 smoked streaky bacon rashers 2 tbsp garlic and herb cream cheese 1tbsp garlic granules, all purpose, mixed herbs Salt & pepper 150g cherry tomatoes Butterfly the chicken breasts, season well with garlic, all purpose, herbs, salt & pepper before adding the cream cheese. Fold the chicken breasts over and wrap in bacon. Add the tomatoes to an oven dish, season with salt and pepper. Top with the chicken breasts and roast. I did 40 mins at 200 in the air fryer and they were perfect! I would recommend pairing with some creamy mash, pan fried garlic parmesan asparagus and a handful of rocket. We loved this meal! Let me know if you try 🥰 - - - - - - - - #healthyrecipes #highproteinrecipes #lowcalorierecipes #foodcontentcreator #foodinfluencer #weightlossmeals #fatlossmeals #easymeals #EasyRecipes #caloriedeficitmeals

Here’s a 10 minute meal that is gorgeous and perfect for meal prepping... Halloumi & Chorizo pasta. 🌶️ Click save and follow me for more @jadecarolanfitness Macros👇 Calories 637 Protein 31g Fat 33g Carbs 54g Ingredients (2)👇 50g chorizo 80g light halloumi 150g dry pasta 1 red pepper 1 shallot 1tbsp chilli flakes if you like abit of spice 1tbsp oregano 1tsp garlic paste 40g 50% less fat creme fraiche 30g parmesan 250g passata Salt & pepper Parsley Boil the pasta in salted water. Cube the chorizo and halloumi. Pan fry for a few minutes then remove from the pan. Fry diced pepper and shallot in the chorizo oil. Season with garlic, oregano, and chilli flakes. Pour in the passata, season with salt and pepper. Mix in the creme fraiche, cooked pasta, add the chorizo and halloumi back in. Grate in the parmesan and top with fresh herbs. Super quick but tastes good!! Let me know if you try 🫶🏽 - - - - - - - #healthyrecipes #mealpreprecipes #highproteinrecipes #lowcalorierecipes #caloriedeficitmeals #weightloss #fatloss #foodcontentcreator #foodinfluencer #fitnesscontentcreator #weightlossmeals

🍔🍟Fakeaway recipe inspired by Mc Donald’s Big Mac meal... This was SO messy but soooo so good. Click save and share with somebody looking for high protein meals. @jadecarolanfitness x Big mac & large fries = 1,070 cals / 32g protein My version which is bigger and healthier = 985 cals / 68g protein Ingredients (2)👇 Chips: 600g maris piper potatoes 1 tbsp all purpose 1 tbsp oregano 1 tbsp garlic seasoning Salt & pepper Sauce: 4 tbsp ketchup 4 tbsp lighter than light mayo 1tbsp american mustard 2-3 tbsp pickle juice 1 shallot Burgers: 3 brioche buns 4 cheese slices 400g extra lean beef steak mince @MuscleFoodUK ad Salt & pepper Gherkins Lettuce Slice the potatoes and parboil in salted water for 8 minutes. Drain and season with the seasonings listed under chips. Air fry or oven cook for 30-40 mins at 200. Separate the mince into 4 equal balls. Mix together ketchup, mayo, mustard, pickle juice, and finely diced shallot. Heat up a pan to high heat, place the ball in the middle and smash the mince down into patties. Season with salt, pepper and flip. Smash, season, repeat. Top the patties with cheese and cover with a pan lid. Toast the buns and layer up. Sauce, lettuce, patty, pickles, bun, sauce, lettuce, patty, pickles, sauce, bun. Serve with the chips! Hope you enjoy - tag me if you try 😍 - - - - - - - #fakeawayrecipe #burgerrecipe #healthyburger #highproteinrecipes #fatlossmeals #caloriedeficitmeals #weightlossrecipes #weightloss #foodcontentcreator #foodinfluencer #fitnesscontentcreator #easymealideas #healthyrecipes

Creamy chicken and chorizo dinner... high in protein and tastes unreal. 😍 Click save and share with somebody looking for recipe inspo. This would make a good meal prep if you want something to keep you full! Follow me for more @jadecarolanfitness Macros👇 Calories 732 Protein 58g Fat 30g Carbs 59g Ingredients (2)👇 300g chicken breasts 75g chorizo 200g plum tomatoes 1 chicken stock pot (1 cup of water) 1tbsp garlic handful spinach 1tbsp ricotta 40g light mozzarella 1tsp olive oil 500g maris piper potatoes 1tbsp light butter 2tbsp 50% less creme fraiche 12 asparagus spears parsley salt and pepper 1tbsp chicken seasoning, herbs, paprika Cube and pan fry the chicken in olive oil. Season with chicken seasoning, herbs, paprika, salt and pepper. Add the sliced chorizo and cook for around 8 minutes. Add the tomatoes, garlic, chicken stock, and water. Mix through the ricotta before adding the spinach. Leave to cook over a medium heat. Add a little cornstarch slurry if you want it thicker. Make the mashed potatoes with butter, creme fraiche, and season with salt. Top the chicken and chorizo with mozzarella, fresh herbs and leave to melt. Pan fry the asparagus for 5 mins or so. Hope you enjoy! Tag me if you try x - - - - - - - #healthyrecipes #foodcontentcreator #fitnesscontentcraetor #weightlosshelp #fatlossrecipes #caloriedeficitmeals #highproteinrecipes #comfortfood

A full day of eating in a calorie deficit 😍 #EasyRecipes #highproteinrecipes #lowcalorierecipes #foodcontentcreator #fatlossmeals #caloriedeficitmeals #weightlossrecipes

🍴MEAL DEAL MAINS part 1: Southern fried chicken pasta. Click save and share with somebody looking for high protein/meal prep inspo 💛 High protein lunches to take to work are one of my most requested, so I thought I’d start a series full of easy, healthier recipes, so we can swap from store bought to homemade. Follow me for more @jadecarolanfitness Macros👇 Calories 504 Protein 30g Fat 16g Carbs 61g Ingredients (4)👇 300g dry pasta 300g chicken breast 20g panko breadcrumbs 20g southern fried breadcrumbs 1 egg 1 red pepper 1 red onion 200g sweetcorn Fresh basil Fresh chives Salt & pepper Sauce👇 100g greek yoghurt 50g 50% less creme fraiche 6tbsp pickle juice 2tbsp american mustard 2tsp garlic powder 1tsp paprika 1/2tsp turmeric Salt & pepper Air fry the chicken for 20 mins at 200. Let me know if you try!! Tag me x - - - - - - #mealdealmains #mealdeal #lunchrecipes #easylunch #mealpreprecipes #highproteinrecipes #lowcalorierecipes #foodcontentcreator #foodinfluencer #fitnessinfluencer #fitnesscoach #weightlosscoach #fatloss #caloriedeficit #healthyrecipes

Quick, high protein, meal prep: 15 Minute Chilli Garlic Steak Udon Noodles.. sooo good.😍 Click save and tag me if you try @jadecarolanfitness AD | Using @sunheebrand Korean Fusion Cuisine products which are my cupboard staples!! For quick meals packed full of flavour, I highly recommend stocking up with this brand. Available online or at Tesco. Macros👇 Calories 669 Protein 54g Fat 24g Carbs 62g Ingredients 👇 400g cooked udon noodles 1 pak choi 1 shallot Spring onions Sesame seeds Steak seasoning: 2x 170g sirloin steaks 1tsp garlic paste 1tsp chilli flakes 1tbsp sesame oil 2tbsp light soy sauce Sauce: 1tsp Gochujang chilli paste 1tsp garlic paste 1ttbsp sesame oil 5tbsp light soy sauce Slice the steaks into strips - add to a bowl. Mix in the ingredients listed in steak seasonings. Pan fry over a high heat for 2 minutes before removing the steak. Add diced shallot and chopped pak choi to the pan, fry for a few minutes. Soak the noodles in hot water for a couple of minutes until they start to fall apart. In a bowl mix together all the sauce ingredients. Add the noodles to the pan with the veggies and pour over the sauce. Leave it for a couple of minutes to thicken. Add the steak back in along with sliced spring onions. Top with sesame seeds. 💛 — - - - - - - - #steaknoodles #highproteinmeals #lowcaloriemeals #healthyrecipes #highproteinrecipes #quickmeals #easymeals #caloriedeficitmeals #foodcontent

Chicken tzatziki tacos... These are so high in protein, super satiating, quick and perfect for a calorie deficit! Click save and tag somebody looking for recipe inspo.🌮 IG @jadecarolanfitness Macros 👇 Calories 647 Protein 79g Fat 8g Carbs 70g Ingredients (1)👇 3 mini wraps 250g chicken breast (I use @MuscleFoodUK , code is JADE10) aff 100ml greek yoghurt 1 lemon 1tsp garlic paste 1tbsp shawarma seasoning, garlic, all purpose Cucumber 1/2 red onion Lettuce Salt & lots of black pepper Season the chicken breast with shawarma seasoning, garlic granules, and all purpose. Air fry/oven for 30 mins at 200. Grate the cucumber, I used a cheese grated. Mix together with greek yoghurt, garlic paste, the juice of a lemon, salt, and lots of black pepper. Pan fry the tortillas for a couple of minutes per side. Top with shredded lettuce, finely chopped red onion, the sliced cooked chicken, then pour over the tzatziki sauce. 💛 - - - - - - - - #highproteinrecipes #highproteinmeals #lowcalorierecipes #healthyrecipes #caloriedeficitmeals #weightloss #fatloss #foodcontentcreator #foodinfluencer #easymeals #mealpreprecipes #lunchideas #foodblogger

5 weeks into my deficit ☑️ -2.3kg -4cm #healthyrecipes #foodcontentcreator #fatlossrecipes #caloriedeficitmeals #highproteinrecipes #lunchrecipes #mealideas #weightloss

A full day of eating in a calorie deficit... Fat loss comes down mainly to nutrition. However you can consistently stick to a calorie deficit is the best way for you. Remember that we are all different and what works for you, may not work for me. I find fasting, limiting processed food, high protein, a good amount of fibre and eating mainly whole foods is the best for me. AD | I've also been using @sibio_technology CKM system to monitor my fat burning rate. It's an all in one sensor that I can wear for 14 days, is waterproof, and calculates my current fat burning rate based on real time ketone levels then provides me with instant data in the app. I have linked the product in my bio and there is a new user promotion for 15% off from April 11th to April 17th. Meal 1: Berry smoothie - banana, cherries, berries, kefir. Meal 2: Salmon, garlic, herbs, all purpose, sweet chilli sauce, mixed leaves, sriracha mayo. Meal 3: Chicken, ricotta, lemon, spinach, red onion, courgette, aubergine, mini potatoes, olive oil, garlic, all purpose, mixed herbs. - - - - - #SiBioCKM #SibioKS1 #healthyrecipes #caloriedeficit #weightloss #fatloss #highprotein

🌱 HEALTHY GIRL SERIES part 4: Ribeye steak dinner with cheesy greens, chimichurri roast potatoes and pepper sauce / at home Pilates workout. Click save & tag somebody looking for recipe/workout inspo.💅🏼 Follow me on IG @jadecarolanfitness Steak dinner👇 Macros: cals 966 / p 60g / f 37g / c 98g Serves 2 2x 170g Ribeye steaks (I use @MuscleFoodUK code is JADE10) aff 700g maris piper potatoes 1tbsp thyme 1tbsp garlic 1tbsp olive oil Salt & pepper Cheesy greens: 1 leek 1/3 cabbage 185g peas 1tsp butter 1tsp garlic Cornstarch slurry 30g parmesan 200ml semi milk 30g mozzarella Chimichurri Parsley 1 red chilli 1 garlic clove 1tbsp apple cider vinegar Salt & pepper Pepper sauce: 1 beef stock pot (200ml) Cornstarch slurry 1tbsp 50% less creme fraiche 1 crush garlic clove Lots of black pepper Slice the potatoes into chunks, par boil in salted water for 8 mins, drain, fluff up and add to an oven tray. Drizzle with oil, season with garlic, thyme, salt & pepper. Roast for around 40 mins at 200 until crispy. Finely slice the leek and chop the cabbage. Boil the cabbage until soft. Add butter to a pan and fry the leek for a few minutes until it softens. Season with salt, pepper, and garlic. Pour in the milk, cornstarch slurry, mix well then add the cooked cabbage and peas. Season with salt, pepper, mix in half the cheese. Transfer to an oven dish, top with more cheese and bake until golden and bubbling. (around 20 mins at 200) Finely chop parsley, chilli, garlic and add to a dish. Mix in apple cider vinegar or red wine vinegar, salt and pepper. When the potatoes are fully roasted, mix through the chimichurri. Mix beef stock with cornstarch and mix to avoid lumping whilst it thickens up. Mix in creme fraiche, lots of black pepper, and a crushed garlic clove to add some flavour. Pan fry the steaks to preference, I do a couple of minutes a side, leave to rest then slice. Pilates workout is from @PilatesBodyRaven youtube channel - so good!🧘‍♀️ 💗 - - - - - #healthygirlseries #healthyrecipes #highproteinrecipes #caloriedeficitmeals #fitnesscoach #foodinfluencer #fitnessinfluencer #healthandwellness #healthyhabits #homeworkout #pilates #foodblogger

This roast chicken & bacon potato salad is sooo so good, super filling, great for meal prepping and perfect for a calorie deficit. Click save and share with somebody looking for high protein recipes. Follow my IG: @jadecarolanfitness I have a couple of 1-1 client spots available - if you'd like help with your fitness/nutrition, enquire through my bio. Marcos 👇 Calories 665 Protein 77g Fat 17g Carbs 60g Ingredients 👇 250g baby potatoes 200g chicken breast 2 bacon medallions 2tbsp shawarma seasoning 1tbsp all purpose 1tbsp garlic seasoning Fresh dill Fresh chives Handful rocket Dressing: 1/2 avocado 100g greek yoghurt 1/2 lime juice 1tsp jalapenos 2tbsp pickle juice Salt & black pepper Generously season the chicken with shawarma, all purpose and garlic seasoning. Place on an oven dish and roast until cooked through. I did 25 mins at 200. Slice the potatoes in half and boil in salted water until soft. Drain and leave to cool. Pan fry/grill the bacon until cooked then slice into small pieces. To a blender add all of the sauce ingredients and blitz until smooth. Mix the potatoes with rocket, the bacon, the sauce, finely chopped dill and chives. Season with black pepper. Slice the chicken and serve with the potato salad. Hope you enjoy!! Tag me if you try x - - - - - - - #potatosalad #highproteinrecipes #lowcalorierecipes #highproteinmeals #highproteinmealprep #mealpreprecipes #caloriedeficit #fatloss #weightloss #foodcontentcreator #foodinfluencer #foodblogger

Nando’s inspired chicken & halloumi burger with rainbow slaw & spicy rice... 🌶️🥵Click save and tag somebody who needs to make this for you on the weekend! Follow me for more recipes @jadecarolanfitness Macros👇 (burger & rice) Calories 874 Protein 71g Fat 22g Carbs 102g Macros👇 (burger) Calories 649 Protein 66g Fat 18g Carbs 59g Ingredients👇 (2) 2x 200g chicken breasts 70g lighter halloumi 2x brioche buns 25g nando’s rub 30ml peri peri sauce 1tbsp mayo Rainbow Slaw: 1/2 carrot 1/4 red cabbage 1/4 white cabbage 1/2 red onion 2 gherkins Pickle juice 3tbsp light mayo 1/2 lime Salt & black pepper Spicy Rice: 1tbsp Gochujang paste 1tsp garlic paste 250g cooked rice Lime Butterfly the chicken breasts and rub in the Nando’s seasoning. Slice the halloumi. Grate carrot, finely chop red cabbage, white cabbage, and red onion, then add to a bowl. Squeeze in lime juice, add diced pickles, pickle juice, mayo, salt, and black pepper, mix well. Pan fry the chicken until cooked through then place to one side. Fry the halloumi in the leftover juices until golden. Add chilli paste, garlic paste, and a splash of hot water to a frying pan to create a sauce. Mix in the cooked rice. Mix peri peri sauce, mayo, and a splash of cold water together. Pan fry the buns until golden and toasted then load up. Top with peri mayo, the slaw, the butterfly chicken, halloumi, more peri mayo, and the bun. Serve the rice with a lime wedge! Tag me if you try 🫶🏽 - - - - - #Nandosfakeaway #fakeawayrecipes #highproteinrecipes #caloriedeficitmeals #weightloss #fatloss #foodcontentcreator #foodinfluencer #fitnessinfluencer #fatlossrecipes #healthyrecipes #easymeals

Replying to @Aimee MEAL DEAL MAINS part 3: Chicken tomato & basil pasta pot. Click save and tag me if you try @jadecarolanfitness 💅🏼 Macros👇 Calories 436 Protein 20g Fat 21g Carbs 47g Ingredients (4)👇 200g chicken breast (I used some leftover roast chicken) 250g cherry tomatoes 300g dry penne pasta 4tbsp pickle juice 2tbsp tomato puree 1.5tbsp mixed herbs 1tsp garlic 2tbsp ACV 1tbsp basil extra virgin olive oil 1/2 lemon 100ml 50% less fat creme fraiche 2tbsp crispy onions salt & pepper fresh basil fresh parsley handful of spinach Roast the cherry tomatoes in the air fryer/oven for 15 mins at 200. Boil the pasta in salted water. Add spinach to a bowl and wilt in the microwave/pan for several seconds. Mix together roasted tomatoes, Puree, pickle juice, ACV, garlic, olive oil, lemon, herbs, crème, salt and pepper. Chop the cooked chicken, add to the sauce along with the cooked pasta, fresh herbs, spinach and onions. Let me know what you’d like to see next?👇 - - - - - - - #mealdealmains #lunchideas #lunchrecipes #highproteinlunch #lowcalorielunch #caloriedeficitrecipes #healthyrecipes #EasyRecipes #foodcontentcreator #foodinfluencer #wellness #fitnesscoach #weightlossrecipes #fatlossrecipes

A full day of eating in a calorie deficit 💗 #highproteinrecipes #lowcalorierecipes #foodcontentcreator #caloriedeficitmeals #easymeals #fatlossmeals #healthyrecipes