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@_r1zky.16_: diatas kota Surabaya 🛫#exploration #

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Thursday 06 August 2026 14:36:21 GMT
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খুব একা হয়ে গেছিরে মামা জানি না আবার কবে দেখা হবে তোরে অনেক মিস করিরে ভাই-🫂😅
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PB&J PROTEIN OVERNIGHT OATS 🥜🍓✨ ~3 servings Per serving: 397 cal | 9g fat | 43g carbs | 37g protein Ingredients: * 2 cups Red Tractor Protein Creamy Style Oats (⅔ cup per jar) * 1½ tsp chia seeds (½ tsp per jar) * 2 cups 2% Fairlife Milk (⅔ cup per jar) * 3 tsp PBfit (1 tsp per jar) * 1½ scoops vanilla protein powder (½ scoop per jar) Topping: * 2 Tbsp PBfit, mixed with a splash of milk until smooth (divide by 3 jars) * 3 Tbsp Trader Joe’s Reduced Sugar Strawberry Jam (1 Tbsp per jar) Instructions: 1. Divide the oats, chia seeds, milk, PBfit, and protein powder evenly between 3 jars or meal prep containers. 2. Stir each jar until everything is well combined. 3. Top each jar with the PBfit mixture, followed by 1 Tbsp jam (I used Trader Joe’s Reduced Sugar Strawberry Jam). 4. Cover and refrigerate overnight (or at least 4 hours). 5. **Before serving, give the oats a good stir to mix in the PBfit topping, as it can settle and become slightly clumpy while refrigerated. __________________________________ VIRAL CHICKEN WONTON BAKE 🥟🌶️✨ ~2 servings Per serving: 387 cal | 9g fat | 16g carbs | 55g protein Ingredients: * 16 oz lean ground chicken * 2 cloves garlic, minced * 2 tsp ginger, minced (I used frozen TJOES) * 2 Tbsp low-sodium soy sauce * ½ tsp sesame oil * ½ tsp salt * ¼ tsp black pepper * Handful of green onions, sliced * 6 wonton wrappers Topping: * ½ tsp chili oil per serving * Green onions, sliced Instructions: 1. Preheat oven to 350°F. 2. In a bowl, combine the ground chicken, garlic, ginger, soy sauce, sesame oil, salt, pepper, and green onions. Mix until just combined. 3. Prepare 2 oven-safe glass meal prep containers (I used round glass dishes linked on my Amazon). 4. In each container, layer: * 1 wonton wrapper * ¼ of the chicken mixture * 1 wonton wrapper * ¼ of the chicken mixture * 1 wonton wrapper 5. Pour a small splash of water into each container. 6. Place the containers into a large baking dish or roasting pan. Add enough water to the pan to create a shallow water bath, then cover the entire pan tightly with foil. This helps steam the wonton wrappers while the chicken cooks. 7. Bake for 30 minutes, or until the chicken reaches 165°F. 8. Finish with ½ tsp chili oil per serving and garnish with sliced green onions ————————————————HIBACHI CHICKEN + SHRIMP FRIED RICE 🍗🍤🍚✨ ~8 servings | ~426 cal • 49g protein • 42g carbs • 6g fat Fried Rice: • 5 cups cooked white rice (about 1 2/3 C raw rice) • 1 egg + ⅔ cup egg whites • green onion • 8–10 oz peas & carrots (frozen bag mix) • ~2 Tbsp soy sauce (or to taste) • 1–2 Tbsp Bachan’s Japanese BBQ sauce (to taste) Chicken: • 2 lb chicken breast • 1 tsp salt • 1 tsp pepper • 1.5 tsp garlic powder Shrimp: • 1 lb shrimp • 1 tsp salt • ¼ tsp pepper • Sprinkle paprika • ½ tsp garlic powder Veggies: • 1 yellow onion chopped • 4 zucchini chopped • 3 carrots chopped (I used ~4 Tbsp soy sauce + 4 Tbsp Bachan’s total across everything) add to everything when searing. SAUCE: • ½ cup 0% plain Greek yogurt • 1 Tbsp ketchup • 2 tsp rice vinegar • Sprinkle paprika + garlic powder • Water or extra rice vinegar to thin (Can add honey or sugar for sweetness but it was fine for me like this, didn’t want extra calories..) INSTRUCTIONS 1. Cook chicken + shrimp separately with seasonings (add soy sauce + Bachan’s near the end) 2. Sauté veggies with soy sauce + a little Bachan’s. 3. Cook egg + egg whites, add cooked white rice, frozen carrots + peas, soy sauce + Japanese BBQ. Add Green onion, mix well. Taste- add more salt or soy sauce if needed. PER BOWL approx(for my macros): • 135g fried rice • 4.3 oz cooked chicken • 1.62 oz shrimp • 124g veggie/onion mix • Sauce (1/8 of sauce recipe or to taste). ——————————————— “CHIKFILA” COBB SALAD -video recipe on my page!! Too many characters to add into the captions. #highproteinmealprep #highprotein #bodyrecomposition
PB&J PROTEIN OVERNIGHT OATS 🥜🍓✨ ~3 servings Per serving: 397 cal | 9g fat | 43g carbs | 37g protein Ingredients: * 2 cups Red Tractor Protein Creamy Style Oats (⅔ cup per jar) * 1½ tsp chia seeds (½ tsp per jar) * 2 cups 2% Fairlife Milk (⅔ cup per jar) * 3 tsp PBfit (1 tsp per jar) * 1½ scoops vanilla protein powder (½ scoop per jar) Topping: * 2 Tbsp PBfit, mixed with a splash of milk until smooth (divide by 3 jars) * 3 Tbsp Trader Joe’s Reduced Sugar Strawberry Jam (1 Tbsp per jar) Instructions: 1. Divide the oats, chia seeds, milk, PBfit, and protein powder evenly between 3 jars or meal prep containers. 2. Stir each jar until everything is well combined. 3. Top each jar with the PBfit mixture, followed by 1 Tbsp jam (I used Trader Joe’s Reduced Sugar Strawberry Jam). 4. Cover and refrigerate overnight (or at least 4 hours). 5. **Before serving, give the oats a good stir to mix in the PBfit topping, as it can settle and become slightly clumpy while refrigerated. __________________________________ VIRAL CHICKEN WONTON BAKE 🥟🌶️✨ ~2 servings Per serving: 387 cal | 9g fat | 16g carbs | 55g protein Ingredients: * 16 oz lean ground chicken * 2 cloves garlic, minced * 2 tsp ginger, minced (I used frozen TJOES) * 2 Tbsp low-sodium soy sauce * ½ tsp sesame oil * ½ tsp salt * ¼ tsp black pepper * Handful of green onions, sliced * 6 wonton wrappers Topping: * ½ tsp chili oil per serving * Green onions, sliced Instructions: 1. Preheat oven to 350°F. 2. In a bowl, combine the ground chicken, garlic, ginger, soy sauce, sesame oil, salt, pepper, and green onions. Mix until just combined. 3. Prepare 2 oven-safe glass meal prep containers (I used round glass dishes linked on my Amazon). 4. In each container, layer: * 1 wonton wrapper * ¼ of the chicken mixture * 1 wonton wrapper * ¼ of the chicken mixture * 1 wonton wrapper 5. Pour a small splash of water into each container. 6. Place the containers into a large baking dish or roasting pan. Add enough water to the pan to create a shallow water bath, then cover the entire pan tightly with foil. This helps steam the wonton wrappers while the chicken cooks. 7. Bake for 30 minutes, or until the chicken reaches 165°F. 8. Finish with ½ tsp chili oil per serving and garnish with sliced green onions ————————————————HIBACHI CHICKEN + SHRIMP FRIED RICE 🍗🍤🍚✨ ~8 servings | ~426 cal • 49g protein • 42g carbs • 6g fat Fried Rice: • 5 cups cooked white rice (about 1 2/3 C raw rice) • 1 egg + ⅔ cup egg whites • green onion • 8–10 oz peas & carrots (frozen bag mix) • ~2 Tbsp soy sauce (or to taste) • 1–2 Tbsp Bachan’s Japanese BBQ sauce (to taste) Chicken: • 2 lb chicken breast • 1 tsp salt • 1 tsp pepper • 1.5 tsp garlic powder Shrimp: • 1 lb shrimp • 1 tsp salt • ¼ tsp pepper • Sprinkle paprika • ½ tsp garlic powder Veggies: • 1 yellow onion chopped • 4 zucchini chopped • 3 carrots chopped (I used ~4 Tbsp soy sauce + 4 Tbsp Bachan’s total across everything) add to everything when searing. SAUCE: • ½ cup 0% plain Greek yogurt • 1 Tbsp ketchup • 2 tsp rice vinegar • Sprinkle paprika + garlic powder • Water or extra rice vinegar to thin (Can add honey or sugar for sweetness but it was fine for me like this, didn’t want extra calories..) INSTRUCTIONS 1. Cook chicken + shrimp separately with seasonings (add soy sauce + Bachan’s near the end) 2. Sauté veggies with soy sauce + a little Bachan’s. 3. Cook egg + egg whites, add cooked white rice, frozen carrots + peas, soy sauce + Japanese BBQ. Add Green onion, mix well. Taste- add more salt or soy sauce if needed. PER BOWL approx(for my macros): • 135g fried rice • 4.3 oz cooked chicken • 1.62 oz shrimp • 124g veggie/onion mix • Sauce (1/8 of sauce recipe or to taste). ——————————————— “CHIKFILA” COBB SALAD -video recipe on my page!! Too many characters to add into the captions. #highproteinmealprep #highprotein #bodyrecomposition
Le succès sourit souvent à ceux qui osent sortir de leur zone de confort. Les plus grandes récompenses commencent là où les autres hésitent. Oseras-tu faire le premier pas ? 💯🔥 #Motivation #Succès #Mentalité #PrendreDesRisques #Inspiration
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