![]() ![]() Step 7: Heat the sunflower oil in a frying pan over a medium to high heat. Finally, lay the chicken breast onto the breadcrumbs and work them together to finalise the coating process. Then, dip the chicken into the beaten egg, further ensuring the chicken is fully coated. Step 6: Remove the chicken breast from the milk marinade and coat with the flour mix ensuring that the breast is completely covered. ![]() Step 5: In a separate bowl mix the flour with the remaining paprika, oregano, and chili powder. Step 4: While you wait, beat the egg in a small bowl and place the breadcrumbs on a plate next to the beaten egg bowl. Step 3: Place your chicken breast into the bowl and leave to marinate for up to 30 minutes (if stuck for time, 10 minutes will do!). Step 2: In a medium-sized bowl, combine the juice from a wedge of lemon, milk, ½ the paprika, onion powder, garlic powder, salt, and pepper. Your ultimate goal is to reach this thickness while maintaining solid burger shape trimming the edges of the chicken breast to achieve this is perfectly acceptable! Step 1: Place your chicken breast onto a clean, flat surface, and cover with a sheet of cling film. Using a rolling pin, lightly pound/roll out the chicken breast until it reaches about a ¾-inch thickness. Step 7: It’s time to layer the chicken and citrus mix onto those lettuce leaves!ĭinner Spicy Crispy Chicken Burger Calories and Macros Step 6: Drizzle with a little lime juice. Step 5: Halve the cherry tomatoes, finely slice the onion and chili and add to that same bowl. Step 4: Chop the avocado, cucumber, and peeled orange into bite-size chunks and place in another bowl. Then, place on a plate to the side to cool. Step 3: Heat a pan over and medium to high temperature and cook the chicken through for about 3 – 4 minutes. Step 2: Add the olive oil, cinnamon, cumin, and a little salt and pepper. Step 1: Slice those chicken breasts into even strips and place in a mixing bowl. Step 8: Drizzle the chicken with a little lemon juice and serve all of your wonderful creations on a plate seasoned with a little salt and pepper.Lunch Citrus Chicken Lettuce Wraps Calories and Macros Step 7: In a side pan, heat the remaining olive oil over a medium heat and cook the chopped vegetables for 4 – 5 minutes until lightly browned and tender. Add a little extra olive oil if necessary. Step 6: Add the garlic and parsley to the chicken pan and further cook for another 2 – 3 minutes. ![]() Step 5: Finely slice your garlic and parsley, and then chop all remaining vegetables into bite-size cubes. Step 4: Take out your bestest frying pan, and heat half the olive oil over a medium heat and then add those chicken cubes allowing to cook evenly for around 5 minutes. Step 3: Season with a little salt and pepper, and then lightly cover with the flour and mixed herbs. Step 2: Slice that chicken breast into even-sized chunks and place in a bowl. Heat over a medium heat and allow to cook on the side. Step 1: Place your quinoa in a medium-sized saucepan with enough water to cover the surface by about an inch. Step 3: Pour into a glass for a smoothie that will make you go a little nuts!ĭinner Garlicky Chicken Bites Calories and Macros ![]() Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency. Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients. Ideally, use a chilled or even a frozen banana for this splendid mix of nutty goodness. Breakfast Coco Loco Nutty Smoothie Calories and MacrosĢ0 grams Peanut Butter (smooth) Instructions Here is an example 1,300 calorie meal plan: By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health. Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. What Does a 1,300 Calorie Diet Look Like? ![]()
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