Lunch/Dinners

Get some variety with our lunch/dinner ideas!

Collaborated by Whiting Fitness Gym Clients and Members

High Protein Sweet Chili Chicken

Ingredients

• 800g Chicken Breast

• 1 Tbsp Soy Sauce

• 1 tsp Paprika

• 1 tsp garlic powder

• 1 tsp Salt and Pepper

• 40g cornstarch

  
  

Directions

1. Air-fry at 400 degrees for 10-12 minutes or oven bake at 425 for 15-18 minutes.

2. Flip half way through.

Servings: 4

Calories: 496 Carbohydrates: 64g Fats: 3g Protein: 50g

Sweet Chili Glaze

Ingredients

• 90ml reduced sugar sweet chili sauce

• 60ml soy sauce

• 80ml water

• 1 tsp chopped garlic

• 1 tsp chopped ginger

• 1 Tbsp rice vinegar

• Juice of 1/2 lime

  
  

Directions

1. Mix and use!

Servings: Recipe

Calories: 81 Carbohydrates: 10.3g Dietary Fiber: 0.3g Fats: 0.1g Protein: 4.6g

Korean Beef

Ingredients

Korean Sauce

• 15g Hoisin Sauce

• 30g Oyster Sauce

• 15ml White rice wine vinegar

• 35ml dark soy sauce

• 15g brown stevia

• 1 tsp sesame oil

Other Ingredients

• 700g lean ground beef

• 250g white rice (uncooked weight)

• Chopped green onions (garnish)

• Chopped red chilis (garnish)

• Sesame seeds (garnish)

Directions

1. Cook beef and rice.

2. Mix sauce ingredients and coat beef.

3. Serve and enjoy!

   
   

Servings: Entire recipe

Calories: 483 Carbohydrates: 52g Fats: 11g Protein: 43g

Sweet Sticky Rice

Ingredients

• 200g uncooked sticky rice

• 3 Tbsp Rice vinegar

• 1 Tbsp sweetener

• Salt to taste

Directions

1. Cook rice and add additional ingredients prior to serving.

2. Serve and enjoy!

   
   

Servings: Entire recipe

Calories: 179 Carbohydrates: 40.3g Fats: 0g Protein: 3.3g

Bang Bang Chicken Salad

Ingredients

• 5.3oz Chobani zero sugar yogurt

• 300g Chopped romaine lettuce

• 100g Bell Pepper

• 100g Onion

• 100g Grape tomatoes

• 1 tsp salt

• 20g sriracha

• 1 Tbsp Lime juice

• 500g Grilled Chicken

Directions

1. Chop all vegetables and add to bowl.

2. In a separate bowl, combine yogurt, sriracha, lime juice, and salt to make dressing.

3. Add chicken to chopped vegetables, drizzle with dressing and enjoy!

   
   

Servings: Entire recipe

Calories: 224 Carbohydrates: 15.1g Dietary Fiber: 4.5g Fats: 3.2g Protein: 38.3g

Teriyaki Chicken Wrap

Ingredients

• 16oz Chicken Breast

• 3oz White mushrooms

• 3 Tbsp scallions

• 4 Tbsp Feast Mode Apricot Teriyaki Sauce

• 6 Tbsp G Hughes Sweet Chili Sauce

• 1 Head Butter Lettuce

Directions

1. Marinade chicken in teriyaki sauce over night.

2. Grill or air-fry and separate into 4 equal servings.

3. On a leaf of butter lettuce, add chicken, mushrooms, scallions and drizzle with G Hughes sweet chili sauce!

   
   

Servings: 4

Calories: 165 Carbohydrates: 5.4g Fats: 3.1g Protein: 26.8g

Low Calorie Ramen Alternative

Ingredients

• 1 bag Nasoya Noodles of choice

• 4oz Chicken Breast

• 200g Zucchini

• 0.25 tsp Southwest Chipotle Mrs. Dash

• 2 Tbsp Sucralose or other artificial sweetener

• 1 Tbsp Cilantro

• 1 Tbsp Creamy Peanut Butter (opt.)

Directions

1. Grill Chicken and set aside.

2. Drain and rinse noodles and set aside.

3. Add Zucchini to saute pan sprayed with cooking spray. Season with southwest seasoning, cilantro, and sweetener. Saute and add noodles.

4. Cover and simmer until desired texture, adding water for broth if needed. Move to bowl and add chicken and peanut butter (optional). Boiled egg and avocado are other great additions or replacements.

   
   

Servings: Entire recipe

Calories: 319 Carbohydrates: 26.8g Dietary Fiber: 7g Fats: 11.6g Protein: 31.9g

Egg Roll In A Bowl

Ingredients

• 1816g Tri-Color Slaw Mix

• 32oz Ground Turkey

• 2 Tbsp Low Sodium Soy Sauce

• Seasonings as desired

Directions

1. Spray fry pan with cooking spray and add tri-color slaw mix, add soy sauce and desired seasonings. Cover and simmer until desired slaw doneness.

2. Set aside and brown ground turkey.

3. Add slaw to meal prep dishes and top with ground turkey.

4. Top with a low calorie stir fry sauce or G Hughes Sweet Chili Sauce (not included in macros) Also great with avocado!

   
   

Servings: Entire recipe

Calories: 175 Carbohydrates: 13.6g Dietary Fiber: 5.4g Fats: 1.5g Protein: 29g

Crock-Pot Southwest Chicken

Ingredients

• 3-5lbs Chicken Breast (1 large package)

• 1 Large Jar of Salsa

• 1 packet of taco/fajita

  
  

Directions

1. Add all ingredients to crockpot and cook on low for 8 hours.

   
   

Serving size: 4 oz.

Calories: 122 Carbohydrates: 2.4g Dietary Fiber: 0.2g Fats: 2.5g Protein: 23.1g

Cheesy Beefy Burrito

Ingredients

• 20ml Salso Con Queso

• 100g Riced Cauliflower

• 0.25 tsp Taco Seasoning

• 1 Tortilla Wrap (Ole Xtreme Wellness)

• 3oz 95/5 Ground Beef1 Large Jar of Salsa

Directions

1. Brown ground beef and season with taco seasoning.

2. Steam Rice Cauliflower and mix with ground beef mixture and Salso con Queso.

3. Wrap in Torilla and grill on each side to crisp.

   
   

Serving: 1 burrito

Calories: 256 Carbohydrates: 22.9g Dietary Fiber: 13.4g Fats: 8.5g Protein: 34g

Low Fat Enchiladas

Ingredients

• Keto tortillas (low calorie)

• Half a can of red or green enchilada sauce

• shredded chicken

• Low fat Monterey/colby jack cheese

• Cilantro

• Onion

• Low fat Cottage cheese (replacement for sour cream)

Directions

1. Season and bake chicken for 25 mins @425 degrees.

2. While your chicken is baking chop up your onion and cilantro.

3. Blend cottage cheese

4. Shred chicken

5. Roll chicken and cheese into tortillas and pour your sauce over the enchiladas

6. Top with a little more cheese and bake for 20 more mins @400 degrees.

7. Top it with onion, cilantro, and cottage cheese

Serving: 1 Enchilada

Calories: 198 Carbohydrates: 11.5g Dietary Fiber: 7.2g Fats: 9.9g Protein: 21.5g