Easy Bang Bang Air Fryer Chicken Bowls 
Lock down your lunches all week! Make a batch of these protein-packed bowls on Sunday, then grab and go each day. 
Seasoned chicken breast, rice, avocados and a sweet and spicy bang bang sauce – all made in the air fryer for easy cleanup. So good!
Get your lunch game on track this week with these bowls! 
Bang Bang Air Fryer Chicken Bowls
Serves 4
For the chicken:
* 1 lb. boneless, skinless chicken breast (454 g.)
* 1/4 tsp. salt (1.5 g.)
* 1/4 tsp. garlic powder (1 g.)
* 1/4 tsp. onion powder (1 g.)
* 1/4 tsp. paprika (0.5 g.)
* 1/8 tsp. cayenne pepper, optional for heat (0.5 g.)
For the sauce:
* 2 Tbsps. light mayo (30 g.)
* 3 Tbsps. nonfat plain Greek yogurt (48 g.)
* 1/3 c. sweet chili sauce (80 ml.)
* 1 tsps. sriracha chili sauce (12 g.)
* 1 Tbsps. lemon juice (15 ml.)
For the bowls:
* 4 c. cooked white rice (600 g.)
* 1 avocado, sliced (100 g.)
* 2 green onions, chopped (30 g.)
* 4 Tbsps. chopped cilantro (8 g.)
* lime wedges for serving
Cut a criss-cross pattern about 1/4 of the way through the top of each chicken breast. Season chicken evenly with spices. In a small bowl, combine all sauce ingredients and whisk until well incorporated. Reserve 1/2 c. of the sauce in a separate bowl for serving. Brush the remaining sauce all over the chicken, making sure to get it into the criss-cross cuts. Air-fry the chicken at 375°F (190°C) for about 15 minutes or until internal temperature reaches 165°F (74°C). Allow chicken to rest for 5 minutes while assembling the bowls. In each bowl, add 1 c.(150 g.) of cooked rice and 25g. of sliced avocado. Slice the chicken breasts and add about 3.2 oz./91 g. to each bowl. Top with remaining sauce, green onions and cilantro and serve with lime wedges.
1 serving: 1 bowl
409Calories
27P | 9F | 53C
Pre-Logged in My Fitness Pal as:
“FFC Bang Bang Air Fryer Chicken Bowls”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
That stubborn scale got you down? 🙄 Time for a mindset shift 🧠✨ because progress is more than a number!
Check yourself for gains – those biceps about to pop 💪, booty perkier than a champagne glass🍑🥂, waist snatched like a Kardashian 👀✂️, 5k pace fast like you’re running from the club at midnight to get home before curfew 🏃♀️🕛!
The lbs are just one silly measure, don’t let the scale steal your joy! 🙅♀️ Laugh at it, trust the process and feel your best everyday through nourishment and movement💃🥗
You have the power to crush your goals! 💥 So flick off the scale 🖕, do your thang 💁♀️and don’t forget to slay! 💅
Don’t sleep on this 80’s comeback!
Remember the frothy, 80’s mall food court staple the Orange Julius? 
We’ve recreated the retro classic with our Orange Cream Protein Smoothie! 
Easy breakfast or snack on the fly.
Grab a taste of the neon 80’s with this citrusy, creamy treat! 
Tag us if you try the recipe
Orange Cream Protein Smoothie
Serves 1
* 1/2 c. Simply Light OJ (118 ml.)
* 1 peeled, Cutie mandarin orange
* 30 g. vanilla protein powder
* 1/4 c. nonfat cottage cheese (57 g.)
* 3/4 c. ice (about 188 g.)
In a small blender, blend all ingredients together until thick and smooth.
Enjoy!
1 serving: about 16 oz. (455 g.)
246Calories
29P | 1F | 29C
Pre-Logged in My Fitness Pal as:
“FFC Orange Cream Protein Smoothie”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Gather ’round the 
, it’s time for a hearty fall breakfast! 
This easy one-skillet hash brings together the flavors of the season in a protein-packed meal that can be prepped ahead for busy mornings. Make a batch this Sunday for easy breakfasts all week long!
Turkey Sweet Turkey Sweet #5minutemealPotato Hash
Serves 6
* 1 c. diced yellow onion (127g)
* 2 garlic cloves, pressed or minced (2 tsps./8g.)
* 24 oz. fresh or frozen, diced sweet potatoes (680g.)
* 3/4 tsp. salt, divided (4.5 g.)
* 1/8 tsp. ground black pepper (0.5 g.)
* 1 lb. 93% lean ground turkey (454 g.)
* 1 Tbsp. water (15 ml.)
* 1/2 tsp. cinnamon (0.5 g.)
* 1/2 tsp. paprika (1 g.)
* 1/4 tsp. nutmeg (1 g.)
Spray a large skillet with cooking spray and place over medium-high heat. Add onion and cook until fragrant, 5-7 minutes. Add garlic and cook one more minute. Add sweet potatoes. Season with 1/4 tsp. of the salt and all of the pepper. Stir together well, cover and simmer, stirring frequently, for 5-7 minutes until the potatoes are tender. Spray a separate medium skillet with cooking spray and place over medium-high heat. Cook the turkey, breaking into crumbles as it browns, 5-8 minutes. Once turkey is cooked through, add all remaining seasoning and 1 Tbsp. of water to the turkey. Stir to combine. Add the seasoned turkey to the skillet of potatoes and stir together to combine.
Serving suggestion: serve as is or with eggs cooked to order over the top. Eggs not included in nutrition facts, log separately.
1 serving: about 6.6 oz. (187 g.)
236 Calories
18P | 5F | 29C
Pre-Logged in My Fitness Pal as:
“FFC Turkey Sweet Potato Hash”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Get your dip on! 
We’ve got the perfect holiday party app with this easy High Protein Hot Crab Dip.
Loaded with crab, cheese, and Greek yogurt, it’s creamy, protein-packed, and irresistibly dippable. 
Whip this up and wow your guests this season! 
Hot Crab Dip
Serves 8
* 8 oz. 1/3 less fat cream cheese (Neufcatel), at room temperature (227 g.)
* 2/3 c. plain, fat-free Greek yogurt (170 g.)
* 3 Tbsps. light mayonnaise (45 g.)
* 2 tsps. old bay seasoning (5 g.)
* 2 cloves garlic, pressed or minced (2 tsps./8 g.)
* 1 tsp. lemon zest (optional)
* 1 Tbsp. lemon juice (15 ml.)
* 18 oz. canned lump crab meat, well drained (510 g.)
* 2 green onions, finely diced, plus more for garnish (20 g.)
* 1/4 c. grated Parmesan cheese, divided (30 g.)
Preheat oven to 350°F (175°C). Coat a small, 1 qt. baking dish or oven-safe skillet with cooking spray. In a large bowl with a stand or hand mixer, beat cream cheese until smooth, about 15-30 seconds. Add Greek yogurt and mix until evenly incorporated. Add in mayonnaise, old bay seasoning, garlic, lemon zest and lemon juice. Beat to combine. Stirring by hand, add in green onions, crab meat and 2 Tbsps. of Parmesan. Transfer to the prepared baking dish. Top with the remaining 2 Tbsps. of Parmesan cheese. Bake until hot and bubbling, 20-25 minutes. Sprinkle with additional chopped green onions (optional).
Serving suggestion: Serve with crackers and/or veggie sticks for dipping. Not included in nutrition facts, log separately.
1 serving: about 3.3 oz. (94 g.)
134Calories
12P | 8F | 4C
Pre-Logged in My Fitness Pal as:
“FFC Hot Crab Dip”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Elevate your morning with our delightful Cinnamon Apple Baked Oatmeal! The smell alone will make it feel like a special day!
Low in calories, high in protein, and a breeze to whip up, it’s the perfect festive treat. 
Try it for a cozy and nutritious holiday breakfast – share your creation and tag so we can spread the joy! 
Cinnamon Apple Baked Oatmeal
Serves 6
* 1 c. of unsweetened apple sauce (244 g.)
* 1 c. liquid egg whites (about 8-10 large eggs with yolks removed) (245 g.)
* 1/4 c. sugar free maple syrup (60 ml.)
* 3/4 c. unsweetened vanilla almond milk (180 ml.)
* 1 tsp. vanilla extract (5 ml.)
* 1 1/2 c. raw oats (180 g.)
* 90g. vanilla (or cinnamon) protein powder
* 1 tsp. baking powder (2.5 g.)
* 1 tsp. cinnamon (1 g.)
* 1/4 tsp. salt (1 g.)
* 1 1/2 c. diced apples, divided (about 1 large apple/200 g.)
Preheat oven to 350℉ (175°C). Spray a 9X13-inch (22X33-cm.) baking dish with cooking spray. Directly in the prepared dish, mix together the apple sauce, egg whites, maple syrup, almond milk and vanilla. Stir well to combine. Add in the oats, protein powder, baking powder, cinnamon, salt and 1 c./133 g. of the chopped apples. Top with remaining 1/2 c./67 g. diced apples. Bake for 30-35 minutes or until just set in the middle. Allow to cool slightly before cutting and serving.
Serving suggestion: serve warm topped with whipped cream and a sprinkle of cinnamon on top. Not included in nutrition facts, log separately.
1 serving: about 6.8 oz. (193 g.)
197Calories
19P | 2F | 24C
Pre-Logged in My Fitness Pal as:
“FFC Cinnamon Apple Baked Oatmeal”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Do you work out all the time but are frustrated because your body doesn’t look like you work out? 😣
It’s time to take an honest look at your nutrition. While exercise shapes your body, nutrition fuels the change. 🍏
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Indulge your taste buds without the guilt! 
Transform your lunch routine with this easy-peasy Chicken Bacon Ranch Quesadilla – a flavor explosion that feels like a cheat day, yet aligns perfectly with your calorie goals and protein needs! 
Try the recipe and let’s savor the goodness together! 
#BaconLover#HealthyIndulgence#RecipeMagic
Chicken Bacon Ranch Quesadillas
Serves 2
* 4 oz. cooked shredded chicken breast (113 g.)
* 1/4 c. fat free, plain Greek yogurt (55 g.)
* 1 Tbsp. low sodium ranch seasoning mix, such as Feast Mode Flavors Farmhouse Ranch (9 g.)
* 2 slices fully cooked bacon, chopped (12 g.)
* 1/2 Tbsp. diced jalapeños, optional for heat (7g)
* 1/2 tsp. garlic powder
* 1/8 tsp. ground black pepper
* 2 large, low-carb, flour tortilla (43 g./about 70 calories each)
* 1/4 c. reduced-fat, shredded Mexican blend cheese (28g)
* 1/4 c. fat-free, shredded cheddar cheese (28 g.)
Optional toppings: (Not included in nutrition facts, log separately)
* ranch dressing
* chopped cilantro
* salsa
In a medium bowl, mix together: chicken, Greek yogurt, ranch seasoning, bacon, optional jalapeños and seasonings to bowl and mix. Heat a large skillet over medium heat and lightly spray with cooking spray. Once pan is hot, place the tortilla in the hot pan and add half of both cheeses onto one half of the tortilla. Top cheese evenly with chicken mixture and then sprinkle remaining cheese over the top of that. Fold tortilla in half and cook about 2 minutes on each side or until cheese is melted and quesadilla is golden brown and crisp. Top with optional toppings and enjoy!
1 serving: 1 quesadilla
269 calories
33P | 10F | 11C
Pre-Logged in My Fitness Pal as:
“FFC Chicken Bacon Ranch Quesadillas”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Spice up your holiday gatherings with our mouthwatering Easy Cheesy Chicken Enchilada Bean Dip! 
Packed with protein and flavor, this crowd-pleaser is a guaranteed hit at any festive celebration. Like this post if you can’t resist a cheesy dip, and get ready to elevate your party game! 
Chicken Enchilada Bean Dip
Serves 20
* For the base:
* 15 oz. canned, reduced-sodium black beans, rinsed and drained (425 g.)
* 4 oz. fat-free cottage cheese (113 g.)
* 1/2 c. nonfat, plain Greek yogurt (127 g.)
* 15 oz. red enchilada sauce (425 g.)
* For the mix-ins:
* 15 oz. canned, reduced-sodium black beans, rinsed and drained (425 g.)
* 12 oz. cooked, shredded chicken breast meat. Canned or rotisserie works well (340 g.)
* 3/4 c. frozen corn kernels (128 g.)
* 1/4 c. diced green onion, about 2 stalks (23 g.)
* 1 jalapeño, seeded and diced, optional for heat (about 46 g.)
* 1 3/4 c. reduced fat, shredded Mexican blend cheese, divided (196 g.)
* Optional garnish :
* Chopped fresh cilantro
* Chopped green onion
Preheat oven to 375°F (190°C). Lightly spray an 8×8-inch (20×20-cm.) baking dish with cooking spray. Set aside. In a food processor or blender, add in all base ingredients. Process/blend until smooth. Pour evenly into the prepared pan. Gently stir in all mix in ingredients, except for 1 c. of the cheese. Sprinkle remaining cheese on top and bake for 25-30 minutes or until the cheese is bubbling and slightly golden brown along the edges. Garnish with optional cilantro and extra green onion.
1 serving: about 3.3 oz. (94 g.)
110 calories
10P | 3F | 10C
Pre-Logged in My Fitness Pal as:
“FFC Chicken Enchilada Bean Dip”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com