Jade|Fitness & Nutrition coach

MEAL DEAL MAINS Part 8: Spicy chicken pasta inspired by Morrisons salad bar, no mayo version. Click save and share/tag somebody looking for meal prep lunch recipes! 💖 I have so many requests for this series already but keep letting me know in the comments what’s your favourite and I will recreate it! Follow me for more @jadecarolanfitness Macros👇 Calories 532 Protein 21g Fat 25g Carbs 59g Chicken👇 250g bone chicken thighs 1tbsp olive oil 1tsp cumin 1tsp onion powder 1tsp garlic powder 1tsp paprika 1tsp italian herbs 1tsp chicken seasoning 1/2 tsp pepper 300g dry pasta 150g greek yoghurt 80g reduced fat creme fraiche 80g sriracha 80g sweet chilli 1tsp paprika 1tsp chilli flakes salt & pepper Bash the chicken so it’s nice and thin before seasoning with all the ingredients listed under chicken. Pan fry in olive oil until cooked through then place to one side to cool and dice. Boil the pasta in salted water, drain and leave to cool. Combine yoghurt, creme, sriracha, sweet chilli, paprika, salt, pepper and chilli flakes to make the sauce. Mix everything together and serve with a nice side salad for some goodness! These will last in the fridge for up to 3 days - perfect for meal prep! Let me know if you try, tag me x - - - - - #mealdealmains #mealdealrecipes #spicychicken #pastarecipes #mealpreprecipes #healthyrecipes #easymeals #lunch #highprotein #fatloss

Lasagna enchiladas...if you want something quick, tasty, high protein and packed full of veggies give these a go! Share/tag somebody looking for easy recipe ideas 🫶🏽 Follow me for more @jadecarolanfitness Macros👇 Calories 330 Protein 21g Fat 13g Carbs 29g Ingredients 👇 1tbsp olive oil 1 pepper 1 onion 2 small carrots 1 courgette 6 garlic cloves 500g passata 1 beef stock pot 350g 5% beef mince salt & pepper to taste 6 tortilla wraps 6 tbsp bechamel sauce 50g mature cheddar 25g parmesan chives side salad Finely dice the pepper, onion, courgette and carrots. Pan fry in olive oil for 5 minutes or so. Season with salt and pepper. Add finely chopped garlic and fry for a further couple of minutes. Add the beef mince, season again to taste and cook until brown. Add passata, beef stock and cook for 5 mins or so. Add the bolognese to each wrap and roll tightly before adding to a baking tray. Spoon over bechamel sauce before topping with cheddar and parmesan. Bake in the oven for 15 mins at 200 or until crispy and golden. Top with fresh chives and serve with a side salad. - - - - - #lasagnaenchiladas #easymeals #highproteinmeals #lowcalorierecipes #EasyRecipes #DinnerIdeas #foodcontentcreator #highprotein

Carbonara.. One of my favourite meals ever! Click save and share/tag somebody who loves carbonara👇 Lidl has Guanciale in currently so go and grab some and make this! Follow me for more @jadecarolanfitness Ingredients👇 200g guanciale 200g dry bucatini spaghetti 100g pecorino 4 egg yolks lots of black pepper Remove the outer layer of the guanciale and then dice it. Pan fry it over a medium/low heat until crispy. Don’t add any oil/butter, it’s fatty enough. Remove the crispy guanciale from the pan and pour the leftover fat into a dish to use in the sauce later. Boil the spaghetti in salted water. Separate 4 egg yolks and mix with pecorino and black pepper. Gradually pour in the guanciale fat a little at a time. Mix in some pasta water to loosen the sauce. Drain the spaghetti and add it to the frying pan for a minute or so to heat up. Turn the heat off and pour the egg mixture into the spaghetti. Scoop in pasta water and continuously mix to get a nice creamy sauce. Mix the crispy guanciale in and serve with extra pecorino and black pepper. 💛 - - - - - - #carbonara #traditionalcarbonara #EasyRecipes #DinnerIdeas #easymeals #foodcontentcreator #simplerecipes

Slow cooker pulled chicken fajita tacos... So gooood. Click save and share/tag somebody looking for healthier high protein recipes! Follow me for more @jadecarolanfitness Macros👇 Calories 197 Protein 18g Fat 5g Carbs 19g Ingredients 👇 650g chicken breast 1 red pepper 1 yellow pepper 1 green pepper 1 white onion 200g chopped tomatoes 200ml chicken bone broth 1tbsp garlic paste 35g fajita seasoning 12 mini tortillas 120g mixed cheese coriander Add sliced onion, peppers and chicken breasts to the slow cooker. Pour in chopped tomatoes and bone broth before adding garlic paste and fajita seasoning. Cook on a high for 4 hours. Remove the chicken to shred and half of the veggies. Blend the remaining veggies and season to taste. Add the shredded chicken and veggies back into the sauce. Dip each tortilla into the sauce before placing in the pan. Add pulled chicken, a sprinkle of cheese, chopped coriander and then fold over. Cook for a couple of minutes per side on a medium/low heat. Let me know if you give them a go, tag me 💛 - - - - - - #pulledchickentacos #pulledchicken #SlowCookerRecipes #tacos #fajitas #highproteinmeals #easymeals #EasyRecipes #healthyrecipes #DinnerIdeas #foodcontent

MEAL DEAL MAINS Part 7: Chicken, smoked bacon and sweetcorn pasta. This tastes just like it! 😍 Click save and give it a go. Lasts in the fridge for up to 3 days. Follow me for more @jadecarolanfitness Macros👇 Calories 526 Protein 45g Fat 17g Carbs 51g Ingredients👇 300g dry pasta 350g chicken breast 8 reduced salt and fat smoked bacon medallions 1tsp paprika 1tsp chicken seasoning 1tsp italian herbs 10g butter 1 red pepper bunch of chives 100g tomatoes 100g sweetcorn Sauce👇 250g greek yoghurt 1/2 lemon 1tbsp american mustard 1tsp paprika 1tsp herbs 1tsp black pepper 1tsp garlic paste 2-3 tbsp pickle juice 1tbsp ACV salt Season the chicken breast with paprika, chicken seasonings and herbs. Pan fry in butter until cooked through. Cube the bacon and pan fry in the leftover chicken flavours. Dice red pepper, chives and tomatoes. Cook the pasta in salted water. Combine yoghurt with all of the ingredients listed under sauce. Wait for everything to cool down and mix together! Perfect for meal prep! Let me know if you give it a go, tag me x - - - - #mealdealmains #mealdeal #highprotein #highproteinlunch #lunchideas #EasyRecipes #healthyrecipes

Healthier KFC Zinger inspired burger with double the protein. 😍 Click save and share/tag somebody who needs to make this for you! Follow me for more @jadecarolanfitness Macros👇 Calories 529 protein 53g Fat 10g Carbs 59g Ingredients👇 50g seeded brioche bun 150g chicken breast 30g greek yoghurt 30g cornflakes egg wash 1.5 tsp chicken seasoning 1.5 tsp italian herbs 1.5 tsp garlic 1.5 tsp pepper 20 sriracha lettuce 1 reduced fat cheese slice Crush the corn flakes and season with chicken seasoning, herbs, garlic and pepper. Add the same seasoning to the egg wash along with some hot sauce. Bash the chicken breast, season again then dip in the egg, into the corn flakes then air fry for 20-25 mins at 200. 2 minutes before the end add the cheese slice. Mix together yoghurt, lemon, pepper and sriracha. Toast the bun, add sauce, lettuce, the chicken, more sauce and the top. Let me know if you try! - - - - - #kfczinger #fakeaway #lowcalorie #highproteinrecipes #EasyRecipes #fatlossrecipes #easymeals #dinnerrecipes #healthyrecipes

Healthy meals for through the week with just £40 @M&S Food edition!! Ad | M&S have the best quality products and some amazing deals. You do not need to spend a fortune to eat healthy, well balanced meals. This is what I made using products with the M&S Eat Well flower on pack so you know it’s healthy, as well as products from their Remarksable value range, and their Stir Fry Dine In. Breakfast meal prep: Sausage, egg, spinach and cheese muffins. Lunch meal prep: Honey mustard chicken pasta salad. Dinner meal prep: Beef veggie noodle sweet and sour stir fry. I also picked up some basil and sundried tomato chicken breasts and hunters chicken wrapped in smoked bacon from their 2 for £10 deal, for those days where I cannot be bothered to cook! The total cost was bang on £40 #thisisjustnot #m&s #marksandspencer

Garlic parmesan chicken skewers, with crispy herby potatoes and a jalapeno sauce.. I absolutely love this, healthy, fresh but full of flavour. 🌱💕 Click save and share/tag somebody looking for healthy meal ideas. Follow me for more @jadecarolanfitness This works well as a meal prep! Macros👇 Calories 707 Protein 71g Fat 17g Carbs 66g Chicken👇 400g chicken breast 2tbsp greek yoghurt 1tsp chicken seasoning 1tsp oregano 1tsp black pepper salt 1/4 lemon 6 garlic cloves 30g parmesan Potatoes 👇 600g baby potatoes 1tbsp olive oil 1tsp oregano 1tsp garlic 1/4 lemon salt & pepper Sauce👇 200g greek yoghurt bunch of parsley 1/2 lemon juice 1tsp black pepper salt 1 heaped tbsp jalapenos rocket 1 tomato cucumber parsley 2tbsp pomegranate seeds spring onions Cube the chicken and marinate in yoghurt, chicken seasoning, herbs, garlic, lemon, salt and pepper. Store in the fridge. Slice and boil the potatoes in salted water for around 10 minutes before adding olive oil, oregano, garlic, lemon juice, salt and pepper. Give it a good mix and place them to one side. Load up the skewers with the chicken, then air fry with the potatoes for around 25 minutes at 200. Add greek yoghurt, a bunch of parsley, fresh lemon, salt, black pepper and a heaped tbsp of jalapenos to a blender, blitz until smooth. Slice and chop tomato, cucumber, spring onion and parsley. Mix together with pomegranate seeds. Grate parmesan over the skewers then dish everything up with a handful of rocket! Let me know if you try, tag meeee x - - - - - - - #healthyrecipes #foodcontentcreator #highproteinrecipes #easymeals #EasyRecipes #lowcalorierecipes #highproteinmeals #DinnerIdeas #mealprep #mealpreprecipes

Slow cooked beef short rib ragu... I absolutely love this recipe. Click save and share/tag somebody who would love this. Follow me for more @jadecarolanfitness Macros - when using half of the meat and split into 6👇 Calories 745 Protein 46g Fat 33g Carbs 65g Ingredients 👇 1.468kg beef short ribs 400g plum tomatoes 1 beef stock cube (240ml) 150ml red wine bunch of fresh thyme 2 carrots 2tbsp tomato puree 1 white onion 1 garlic bulb 2 bay leaves 1tbsp olive oil sea salt black pepper Plus👇 500g conchiglioni fresh parsley parmesan Dice the carrots and onion. Slice the end of the garlic bulb off. Season the short ribs with salt and pepper. Pan fry in olive oil until brown. Pan fry the onions and carrots for a few minutes before adding to the slow cooker along with the short ribs. Add tomatoes, beef stock, puree, red wine and season with salt and pepper. Add garlic, thyme, bay leaves and cook on a high for 4 hours. Remove the thyme stem, bay leaves, bones and the skin from the garlic. Shred one of the short ribs and place the other in a meal prep container to use for another recipe. Blitz the sauce and add the shredded beef back in. Cook the pasta in salted water, drain then mix into the sauce. Serve with parsley, parmesan and a handful of rocket. Let me know if you give it a go - tag me x - - - - - #slowcookerecipes #beefshortribs #shortribragu #ragu #highprotein #highproteinrecipes #easymeals #dinnerrecipes #DinnerIdeas

3 ingredient homemade bread... This is sooo easy to make and will last all week! Click save and share/tag somebody looking for healthier recipes. Follow me for more @jadecarolanfitness All you need to make the dough👇 500g self raising flour 500g greek yoghurt generous pinch of sea salt Optional but I topped mine with mixed sesame seeds. Combine the flour, salt and greek yoghurt, mix with a spoon and then use your hands to form a dough ball. Brush with egg wash and bake in a preheated oven for around 50 minutes at 200. 🫶🏽 - - - - - #homemadebread #EasyRecipes #healthyrecipes #healthybread #seededbread #greekyoghurtbread #easymeals #healthy #foodcontentcreator #ukfoodblogger

Chicken sausage smash Caesar tacos with crispy pancetta… super quick to make and taste unreal! Click save and share/tag somebody who would love these. Follow me for more @jadecarolanfitness Macros👇 Calories 601 Protein 35g Fat 34g Carbs 36g Ingredients 👇 4 simply chicken sausage I used @heckfooduk 4 pancetta rashers 2 mini tortillas 30g Caesar dressing 20g Parmesan 8g butter Lettuce Remove the sausage skin and smash with a fork. Air fry the pancetta for 6-8 mins at 200. Evenly spread the chicken sausages on the tortillas. Pan fry in butter until cooked through, flip and cook for a further couple of minutes. Top with lettuce, crispy pancetta, Caesar dressing and Parmesan. Let me know if you give them a go! - - - - - #highprotein #highproteinrecipes #lowcalorierecipes #EasyRecipes #easymeals -#smashedtacos #caesar

Cheesy mash topped sausage & onion gravy pies... One of my favourite meals everrrr. Click save and tag/share with somebody who would love this! 😍 Follow me for more @jadecarolanfitness Macros👇 Calories 827 Protein 43g Fat 32g Carbs 80g Ingredients👇 6 reduced fat pork sausages 750g potatoes fresh thyme 1 garlic clove 1 white onion 20g butter 300ml beef stock 1tbsp cornstarch 1tsp black pepper splash of woster sauce 150ml semi milk 40g extra mature cheddar 1 egg yolk fresh chives sea salt Airfry the sausages until cooked through. Peel and cube the potatoes, boil in salted water with fresh thyme and garlic. Finely slice onion and pan fry in butter until soft and golden. Slice the sausages and add them to the onions. Pour in the beef stock, cornstarch slurry, add a splash of woster sauce and season with salt & pepper. Drain the potatoes, mash and mix with milk, butter, grated cheddar and egg yolk. Season to taste. Add the sausages in onion gravy to the dish, top with the cheesy mash, brush with melted butter and bake in a preheated oven until golden and crispy. Top with fresh chives and serve with some greens! Let me know if you give it a go🫶🏽 - - - - - #sausagemashpie #comfortfood #healthyrecipes #EasyRecipes #DinnerIdeas #foodcontentcreator #easymeals #highproteinmeals #mealprep

Halloumi Gyros... such a quick but tasty meal. Click save and share/tag somebody who would love this! Follow me for more @jadecarolanfitness Macros👇 Calories 613 Protein 26g Fat 21g Carbs 75g Ingredients👇 220g halloumi 2tbsp honey 1tsp paprika 600g potatoes 1tbsp olive oil 1tsp oregano 1tsp paprika salt & black pepper 80g greek yoghurt 1/4 cucumber 1/2 lemon salt & pepper 4 greek flatbreads lettuce 2 tomatoes 1 red onion cucumber 1 lemon Slice the potatoes into chips and parboil for 5 minutes in salted water. Drain, add olive oil and season with salt, pepper, paprika and oregano. Air fry for 20 minutes at 200. Combine greek yoghurt, grated cucumber, fresh lemon juice, salt and pepper. Slice the halloumi. Mix honey with paprika and a splash of water to loosen it. Pan fry the halloumi, pour over the honey and cook until golden and sticky over a medium/low heat. Grill the flatbreads and serve with lots of salad! - - - - - - #halloumigyros #gyros #greekfood #healthyrecipes #easymeals #DinnerIdeas #fitnesscreator #foodcreator #EasyRecipes #vegetarianrecipes

🥔JACKET SPUD SERIES P2: Meatball marinara... Click save and share/tag somebody looking for high protein dinner/meal prep ideas. Follow me for more @jadecarolanfitness Macros👇 Calories 799 Protein 50g Fat 26g Carbs 82g Ingredients👇 Meatballs: 1 slice of bread 1 egg 2tsp garlic 2tsp herbs 2tsp pepper salt 600g 5% beef mince Marinara: 10g butter 1 onion 690g passata 4 garlic cloves 1tsp pepper 1tsp herbs fresh basil parmesan wedge salt Potatoes & toppings: 4x 300g baking potatoes 40g butter salt 70g 4 cheese mix 40 parmesan rocket Bake the potatoes for 1 hour or so at 200. Combine beef mince with bread crumbs and an egg. Season with salt, pepper, garlic, herbs and mix well. Roll into equal balls. Pan fry the meatballs in butter until brown and cooked through. Remove them from the pan and place to one side. Pan fry diced onion for a few minutes before adding fresh garlic. Cook for a further couple of minutes before adding the passata. Season with salt, pepper, dried herbs and fresh basil. Add the meatballs into the sauce and place a parmesan wedge in the middle. Cover with a pan lid and leave to simmer. Add butter and salt to the centre of the potatoes. Top with cheese then pour over the meatballs and marinara sauce. Sprinkle with parmesan, top with fresh basil and serve with a handful of rocket. If meal prepping - they will last in the fridge for up to 3 days or you can freeze the meatballs in the sauce for a couple of months. Let me know if you give it a go!🫶🏽 - - - - - #meatballmarinara #jacketspudseries #jacketpotato #highproteinrecipes #EasyRecipes #healthyrecipes #foodcontentcreator #Fitness #DinnerIdeas #mealpreprecipes

Quick and easy Costa inspired toasties with green kefir smoothies for lunch >>> They taste exactly like them, so good! Click save and give them a go. Follow me for more @jadecarolanfitness Macros👇 Calories 481 Protein 25g Fat 23g Carbs 42g Ingredients👇 2 slices of seeded bread 1 slice of ham 40g 4 cheese mix 30g white sauce 10g american mustard I did 8 minutes at 200 in the air fryer. - - - - - - #toastie #airfryerrecipes #costatoastie #easylunch #lunchideas #lowcalorie #lowcalorielunch #highprotein #easymeals

Chinese sticky chicken with vegetable fried rice and homemade curry sauce. Click save and share/tag somebody looking for healthier meal ideas. Follow me for more @jadecarolanfitness Macros 👇 Calories 761 Protein 63g Fat 19g Carbs 79g Ingredients👇 Chicken: 400g diced chicken breast 3tbsp corn flour 1 egg yolk 1tsp chicken seasoning 1tsp chilli flakes 1tsp black pepper 1tsp five spice 1 red pepper 1 yellow pepper 1 white onion 4 garlic cloves 1 red chilli spring onion salt & pepper Sauce 4tbsp soy sauce 30g sweet chilli 1tbsp honey 1tbsp sesame oil Rice: 100g mixed frozen veg 1tsp sesame oil 200g cooked rice 2tbsp soy sauce salt Curry sauce: 200ml chicken stock (1 used half a stock pot) 1tsp medium curry powder 1/2 tsp five spice cornstarch slurry Add cubed chicken to a bowl. Add egg yolk, 2 tbsp of cornflour and the spices listed under chicken. Mix well then dip each piece into the rest of the cornflour, air fry for 15 mins at 200. Pan fry peppers and onion with fresh garlic and chilli until soft. Combine all the ingredients under sauce. Add the crispy chicken to the veggies and pour in the sauce. Add sesame oil to a pan, add the cooked veggies, cooked rice, soy sauce and salt & pepper. Add chicken stock to a pan, season with curry powder and five spice. Make a cornstarch slurry and pour that in to thicken up to your preferred consistency. Garnish with spring onion and sesame seeds. Let me know if you give it go - tag me 🫶🏽 - - - - - #chinesefakeaway #highproteinmeals #EasyRecipes #caloriedeficitmeals #easymeals #DinnerIdeas #foodcontentcreator #healthyrecipes

Chicken Gyros 2 ways: Wraps and gyros rice salads for meal prep! Click save and share/tag somebody who would love this 💕 Follow me for more @jadecarolanfitness Ingredients👇 Chicken👇 1kg boneless chicken thighs 50g greek yoghurt 2tsp paprika 2tsp italian herbs 2tsp garlic 1tsp cumin 1tsp black pepper 1 lemon sea salt Tzatziki👇 200g greek yoghurt half cucumber dill 1tsp garlic paste 1/2 lemon salt & pepper Salad👇 1 romaine lettuce 150g baby tomatoes fresh dill lemon 4 wraps 440g cooked rice 80g feta Makes 4 wraps and 2 meal preps. Macros per gyros wrap👇 Calories 573 Protein 40g Fat 20g Carbs 59g Macros per gyros rice salad meal prep👇 Calories 664 Protein 45g Fat 22g Carbs 68g - - - - - - - #chickengyros #gyros #greek #mealpreprecipes #healthyrecipes #foodcontentcreator #EasyRecipes #easymeals #DinnerIdeas

Low calorie high protein lunch meal prep: Homemade seeded bagels with a creamy chicken & sweetcorn filler. Click save and share/tag somebody looking for easy recipes! Follow me for more @jadecarolanfitness Macros 👇 Calories 384 Protein 35g Fat 6g Carbs 48g Ingredients for the bagels👇 200g self raising flour 200g greek yoghurt pinch of sea salt egg wash sesame seeds and poppy seeds Ingredients for the sandwich filler👇 400g chicken breast 150g sweetcorn 45g 50% less creme fraiche sea salt black pepper fresh chopped chives 2tbsp crispy onions Add a generous pinch of salt to the flour and then mix through the greek yoghurt. Work it until you get a dough ball. Slice into 4 equal parts and roll each part into sausage shapes using your hands. Connect both ends of the dough and mold into a bagel shape. Brush with egg wash, sprinkle with seeds and cook in the oven for 10 minutes at 180, turn them over and cook for a further 10 minutes at 180. Turn them back over and continue cooking until golden. (I did 30 mins at 180 in total, but keep an eye on them after 20 mins) Cook the chicken breasts then leave to cool before dicing. Mix with sweetcorn, creme, finely chopped chives, crispy onions and salt & pepper. Store the bagels and sandwhich filler seperately in air tight containers and use within 3 days. - - - - - #highprotein #highproteinlunch #mealprep #mealpreprecipes #lowcalorie #lowcalorielunch #easylunch #EasyRecipes #easymeals #healthyrecipes #foodcontentcreator #wellness

Here’s what I eat in a day for consistent energy levels, and to get a good amount of protein and fibre in without using supplements. The majority of this works as meal preps, I completely understand not everyone has the same amount of time as I do to spend in the kitchen daily. Click save/tag for some meal inspiration and follow me for more @jadecarolanfitness 👉🏼Breakfast tacos - with smashed avocado, eggs, crispy chorizo, rocket, fresh tomatoes and chives. I love making these for us on the weekend, they are so good! 👉🏼Spicy egg salad lettuce boats - great low GI lunch option and this mix lasts in the fridge for up to 3-5 days. 👉🏼Salmon in a creamy cajun lemon sauce - with mash and asparagus. This can also be prepped and stored in the fridge for a few days. 👉🏼Medjool dates - stuffed with peanut/almond butter, dipped in 80% dark chocolate, and a sprinkle of sea salt. These last in the fridge for ages!! Prep a batch for a healthy sweet snack to grab, they taste unbelievable and I’m a savoury girl. 🫶🏽 - - - - - - #wieiad #afulldayofeating #highprotein #highfibre #healthyrecipes #healthymeals #easymeals #healthydiet #nutrition #Fitness #wellness

20 minute chicken sausage and chorizo pasta... Quick, tasty and lasts as meal prep for up to 3 days. Click save and share/tag somebody looking for easy meal ideas! Follow me for more @jadecarolanfitness Macros👇 Calories 578 Protein 24g Fat 31g Carbs 48g Makes 4👇 300g dry pasta 100g chorizo 6 chicken chipolatas 2tsp garlic paste 500g garlic passata 1tsp italian herbs 1tsp black pepper sea salt 50g creme fraiche 40g parmesan 30g mozzarella parsley rocket salad Optional: drizzle of chilli extra virgin olive oil Start by airfrying or cooking the chicken sausages. Pan fry diced chorizo for a few minutes before adding garlic paste. Add the cooked chicken sausage, passata and seasonings. Mix through creme fraiche and parmesan. Boil the pasta in salted water. Mix through the cooked pasta, add a sprinkle of mozzarella and parsley. Cover with a pan lid until the cheese melts. Serve with rocket and a drizzle of chilli oil. Let me know if you try! - - - - - - #mealpreprecipes #EasyRecipes #lowcalorierecipes #highproteinrecipes #caloriedeficit #weightlossrecipes #easymeals #lunchideas #foodcontentcreator