5 high protein meals to make this week! (02.02.25)
Back with another week of meals to make! Recipes are all below.
But first, need a link? Check here:
Caraway Saute Pan (love this for BIG dishes! Code is BALANCEDWITHBRITT10)
My Our Place Air Fryer — love this so much!!
My veggie chopper — the BEST invention!
Air Fryer Steak, Broccoli, and Cauliflower Risotto
Air Fryer Steak
Ingredients
4 lean cut steaks (about 6 oz each—sirloin or flank work well)
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder
1 teaspoon olive oil (optional, for extra flavor)
Instructions
Preheat Your Air Fryer: Set your air fryer to 400°F.
Season the Steaks: Pat the steaks dry with a paper towel. Rub each steak with a little olive oil (if using), then season generously with salt, pepper, and garlic powder on both sides.
Cook the Steaks: Place the steaks in the air fryer basket in a single layer. Cook for about 7–10 minutes (depending on your air fryer and desired doneness), flipping halfway through.
Rest & Slice: Once cooked to your liking, transfer the steaks to a plate and let them rest for 5 minutes before slicing.
Microwave Steamable Broccoli
Ingredients & Instructions
Use one bag of your favorite microwave steamable broccoli.
Follow the package directions—usually, microwave on high for 3–4 minutes until the broccoli is tender-crisp.
If desired, add a pinch of salt and a drizzle of lemon juice once steamed.
Creamy Cauliflower Risotto
Ingredients
3 cups cauliflower rice (I used two full steamable bags)
3 oz whipped cream cheese
2 tbsp grated Parmesan
¼ cup reduced fat mozzarella
2 tbsp butter
¼ cup blended reduced fat cottage cheese
2 tsp minced garlic
1 tsp onion powder
½ tsp salt
¼ tsp black pepper
Topping: Chopped scallions
Instructions
Combine Ingredients: In a large, microwave-safe bowl, add the cauliflower rice, whipped cream cheese, grated Parmesan, reduced fat mozzarella, butter, blended reduced fat cottage cheese, minced garlic, onion powder, salt, and black pepper. Stir until well combined.
Microwave Cooking: Cover the bowl with a microwave-safe lid or plate. Microwave on high for 4 minutes, then stir the mixture. Microwave for an additional 2–4 minutes until the risotto is warm and creamy.
Finish & Garnish: Once done, stir the risotto one last time, taste, and adjust seasonings if needed. Top with chopped scallions before serving.
Macro Breakdown for the Complete Meal (Per Serving)
Air Fryer Steak: ~240 calories, 38 g protein, 10 g fat, 0 g carbs
Microwave-Steamed Broccoli: ~50 calories, 4 g protein, 0 g fat, 10 g carbs
Cauliflower Risotto: ~170 calories, 7 g protein, 13 g fat, 7 g carbs
Total (Per Serving):
Calories: ~460
Protein: ~49 g
Fat: ~23 g
Carbs: ~17 g
Enjoy!!
Spicy Salmon Roll Bowls
An oldie but a goodie! The full recipe is linked here: https://getbalancedwithbritt.com/crispy-spicy-salmon-bowls/
Asian Glazed Sticky Meatballs
takeout inspired glazed turkey meatballs! similar to my beef and broccoli meatballs, but this sauce is more of a sticky glaze! these are so easy to throw together and also are great for meal prep!
makes 21 meatballs; macros per meatball: 5g p / 4g c / 2g f ; 57 cals
ingredients:
meatballs:
16oz ground turkey
1/3 cup panko breadcrumbs
3/4 teaspoon salt
1/2 teaspoon ground black pepper
1 tbsp minced garlic
1/2 teaspoon ground ginger
1 large egg
glaze:
1/3 cup japanese bbq sauce
1/3 cup hoisin sauce
1/8 cup soy sauce
drizzle of honey
1 tsp sesame oil
to make each bowl:
4-6 meatballs
1/2 cup basmati rice (i just used an microwave packet!)
1 cup frozen broccoli, cooked
combine all your meatball ingredients together, and form meatballs into 1 inch balls. i use a cookie scoop to keep them the same size!
place meatballs on a baking tray and bake for 18 min at 400*
after meatballs are cooked through, make the sauce. add sesame oil, teriyaki sauce, hoisin sauce, soy sauce, ginger powder, and garlic powder in the pan and mix. cook on medium low until you start to get a glaze type sauce (usually a few minutes) and then add in cooked meatballs and coat in the sauce. reduce to simmer and let simmer for a few minutes.
once meatballs are coated and simmering in the sauce, prep broccoli and rice. i used a premade rice packet and steam-able frozen broccoli.
to serve: place 1/2 cup of rice in a bowl plus a serving of meatballs and 1 cup of broccoli each.
finish off with sesame seeds and that’s it!
Spicy Shrimp & Veggie Bowls
Another oldie but goodie! You can find this recipe here: https://getbalancedwithbritt.com/spicy-shrimp-bowl/
Chick-Fil-A Egg White Grill Dupe
Ingredients
4 Lewis Bake Shop Wheat English Muffins (split in half)
4 Purdue Frozen Chicken Breast Fillets (thawed)
Egg Whites (about 1/2 cup per sandwich; adjust to taste)
4 Ultra Thin Mild Cheddar Cheese Slices
G Hughes Sugar Free Cluckin Sauce (for drizzling)
Salt & pepper, to taste
Instructions
Prep the Chicken:
Thaw the chicken breast fillets completely.
Cook according to instructions (if using uncooked chicken, your prep will look different!)
Toast the English Muffins:
While the chicken is cooking, toast the English muffins until golden and slightly crispy.
Cook the Egg Whites:
Preheat your oven to 350°F.Lightly spray a silicone muffin top tin with non-stick spray.Pour about 1/2 cup of egg whites into each compartment (or adjust based on your desired thickness).Bake in the oven for 15–18 minutes or until the egg whites are fully set and firm enough to handle. Remove from the oven and let cool slightly.
Assemble the Sandwich:
On the bottom half of each toasted English muffin, place a cooked chicken breast fillet.
Add the egg whites on top of the chicken.
Lay a slice of ultra thin mild cheddar cheese over the egg whites so it begins to melt from the residual heat.
Drizzle with H Hughes Sugar Free Cluckin Sauce.
Top with the muffin cap.
Serve & Enjoy:
Serve your Egg White Grill Dupe warm. Pair with fresh fruit or a side salad for a complete, balanced breakfast!
If you’d like to save these for meal prep, don’t add the sauce until you’re ready to eat! Wrap each muffin with parchment paper and store in the fridge until ready to microwave and eat.
