Zac Kerr

@counting_zacros

👨🏽‍🍳 Macro Chef & Online Coach 🏋🏽‍♂️ 📖Recipe Book & Coaching Apps ⬇️ 💊@nutritioncapital.vic Fatlete (code: ZACROS)
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SMASH BURGER ON A DIET!? 👀 FOLLOW @counting_zacros FOR MORE 🫶🏽 You already know I won’t skip meals that I love to eat when I diet, and that includes burgers! This one is an all time fav for a macro friendly swap! Spicy BBQ Pulled Pork Smash Burger * Ingredients: * 80g Extra Lean Beef Mince (95/5) 1 Slice @woolworths_au Smokey Cheese (American cheese) 30g Coleslaw Mix 20g @praise_au Fat Free Mayonnaise (save a little bit for your bottom bun!) 50g Pre-Cooked Pulled Pork 20g Sugar Free BBQ Sauce 5g Sriracha 1 @tiptopau Gourmet Burger Bun * Method: 1. First make your coleslaw by adding your mix with your Mayo. Well, that’s if you’ve done the lazy option and purchased a mix like me. 2. Add your pulled pork to a small bowl and combine with BBQ sauce and sriracha, then microwave for 1 minute. 3. Toast your buns in your frying pan. 4. Once buns are nice and toasty, grab your ball of beef and smash in your frying pan as best you can. If you don’t have a burger smasher, feel free to use a plate, spatula or bottom of a saucepan 5. Season with salt and pepper, leave for a couple of minutes and flip then add your cheese on top. 6. After we a couple of minutes, remove from pan and assemble your burger. 7. For assembly, place a small amount of Mayo on your bottom bun, add the patty on top, followed by the pulled pork, then coleslaw and finally your top bun. 8. Inhale. That is all. * Cals: 459kcal 34C 39P 18F
284 23
3日前
BUTTER CHICKEN PIZZA 🥵 58G PROTEIN 👀 FOLLOW @counting_zacros FOR MORE 🔥 Recipe ⬇️ below! Butter Chicken Pizza Ingredients: Base: 70g Self Raising Flour 80g Fat Free Greek Yoghurt Garlic Powder Sauce: 5g Light Butter 20g Sliced Onion 100g Diced Tomato 30g Fat Free Greek Yoghurt Smoked Paprika Garam Masala Salt & Pepper Other: 100g Shredded Chicken 50g Light Mozzarella Cheese Method: 1. Firstly create your sauce. To do this add light butter to a small frying pan, followed by your onions. 2. Let your onions brown before adding your tomato, Greek yoghurt, paprika, salt, pepper and Garam masala. Stir and rest. 3. To make your base, simply add the yoghurt, flour and garlic powder to a mixing bowl and stir to combine, until you have a dough ball. 4. Once your dough ball has formed, roll out into a circle, top with your sauce, shredded chicken and cheese then bake for 12-15 minutes on 200°C. 5. Remove, allow to cool then absolutely smash it down while possibly upsetting a lot of people. (Worth it) Cals: 613kcal 63C 58P 13F
350 9
9日前
THE ZCSPICY 🥵 39G PROTEIN 👀 Lil throwback clip 🥹🫶🏽 * Recipe ⬇️ below! * Save yourself some cals and get this macro friendly McSpicy into you. I promise, you’ll be lovin’ it. * Also, as a tip, when you put the chicken breast into the wet and pull it out, instead of letting the excess drip back into the wet mix, allow it to drip into the dry mix and give it a quick toss. You’ll create little patches that’ll stick to the chicken and give it a more authentic texture. * The ZcSpicy * Ingredients: * 130g Chicken Breast 15g Plain Flour 5g Baking Powder 1/2 Tsp Onion Powder 1/2 Tsp Garlic Powder 1/2 Tsp Paprika 1/2 Tsp Celery Salt 1/4-1/2 Tsp Cayenne Pepper Salt and Pepper 10g Egg Whites 5ml @franksredhot_aus * 10g Shredded Lettuce 25g @praise_au 99% Fat Free Mayo 1 x @aldiaustralia Brioche Burger Bun 2ml @colessupermarkets Olive Oil Spray * Method: 1. Beat your chicken breast with a meat tenderiser, or whatever you have available, and set aside. 2. In a small mixing bowl add in flour, baking powder, onion powder, garlic powder, paprika, celery salt, cayenne pepper, salt and pepper and whisk to combine. 3. In a seperate bowl add egg whites and hot sauce and stir to combine. 4. Coat your chicken breast in the wet mixture, then drop into your dry mix and toss until the whole breast is coated. 5. Hit it with a quick spray of olive oil and place in the air fryer for 12 minutes on 200° 6. While your chicken is cooking, toast your buns and prep your lettuce. 7. Once buns are fully toasted, add Mayo and lettuce to the top bun, followed by your chicken patty. Place the bottom of the bun on top then flip it upside down cause you’re weird like that. * Cals: 438kcal 46C | 39P | 9F * Cals in MCSPICY: 571kcal 46C | 29P | 29F
314 11
15日前
PERI PERI CHICKEN BURGER🥵 57G PROTEIN!? 👀 FOLLOW @counting_zacros FOR MORE Recipe ⬇️ below! Not much to say about this other than you definitely need it in your life 🥵 Peri Peri Chicken Burger * Ingredients: 200g Chicken Breast (Sliced in Half to make 2 Patties) 1/2 Tsp Garlic Powder 1/2 Tsp Onion Powder 1/2 Tsp Ground Paprika 1/2 Tsp Ground Cumin Salt & Pepper 40g @nandosaus Medium Marinade 20g @praise_au Fat Free Mayo 5g Sriracha Sprinkle of the Same Seasonings Above 1 @aldiaustralia Brioche Burger Bun 1 Slice Bega Reduced Fat Cheese 30g Tomato Lettuce Leaves * Method: 1. Grab your chicken breast and tenderise before placing in a mixing bowl and adding seasonings and marinade. Place in fridge for 30 mins. 2. After all the flavours have gotten to know each other, place in air fryer for 12 minutes on 200°C. 3. While chicken is cooking, make your sauce by adding Mayo, sriracha and a sprinkle of each of the same seasonings you used in the chicken, then set aside and toast your buns. 4. Once your chicken has cooked it’s time to assemble! Sauce your top and bottom buns, place lettuce and tomato on the bottom, followed by one chicken breast piece, cheese, the other chicken breast piece and lastly your sauces up top bun. 5. Consume so fast that you scold the roof of your mouth, then regretting that decision because you won’t be able to taste anything for the next day or so and then making yourself sad. * Cals: 490kcal 38C 57P 10F #chickensandwich #chickenburger #periperichicken #periperi #macrofriendly #macrofriendlymeals
990 7
17日前
SINGLE SERVE HIGH PROTEIN OREO BROWNIE 🥵 ONLY 300KCAL FOR THE WHOLE SKILLET 👀 * FOLLOW @counting_zacros FOR MORE 🔥 * Recipe ⬇️ below! * Another super easy dessert to make! And if you don’t have a skillet, feel free to use a small baking dish. It’ll be just as good! 🙏🏼 * Single Serve High Protein Oreo Brownie * 12g PLAIN Flour 10g Cookies and Cream Whey 10g @hiitnutrition Jet Black Cocoa Powder Pinch Bi Carb Soda 15g Sweetener (this is Stevia for me) 10g @Nutella 62g Fat Free Greek Yoghurt @yoproau 30ml Unsweetened Almond Milk 1 Pack @Oreo Minis * 1. Preheat oven to 180C and prepare your skillet 2. Sieve flour, protein, cocoa powder, Bi carb and stevia into a mixing bowl and whisk to combine. 3. Add Greek yoghurt, nutella and almond milk to dry mixture and stir to combine once more. 4. Add your batter to your prepared skillet, top with Oreos and place in the oven for 12-14 minutes. 5. Pull out (that’s what she said) top whatever you like and absolutely inhale it at light speed, breaking all sorts of land speed records and making Usain Bolt look like a tortoise. * Cals for Whole Skillet: 307kcal 39C 20P 11F #proteindessert #proteinbrownies #proteinbrownierecipe #highproteinrecipe #highproteindessert #flexibledieting
5,829 32
20日前
TIRAMISU PROTEIN FRENCH TOAST 🥵 ONLY 223KCAL FOR TWO SLICES 👀 * Recipe ⬇️ below! * Tiramisu is amazing. French toast is amazing. Enjoy xx * Tiramisu Protein French Toast * Ingredients: • 4 Slices of Bread (Country Split Bread is that I used. It’s lowest cal!) • 32g Vanilla Whey Protein • 140g Egg Whites • 30ml Almond Milk • 30ml Black Coffee • 10 Drops Vanilla Stevia Drops • 15g Powdered Sweetener * • 120g @yoproau Vanilla Yoghurt • 2g Cocoa Powder * Method: * 1. Add egg whites, almond milk, coffee, sweetener and protein powder to a mixing bowl and whisk to combine. 2. With your mixture in a decent sized bowl, soak bread in mixture, being sure to soak up as much as possible. 3. Carefully add to a preheated pan over medium heat and cook for a couple of minutes either side. 4. Stack, layering your bread and protein as shown, top with cocoa powder and consume so fast that the people around you think you’re taking a time trial for the Speed Eating Olympics * Cals For 2 Slices: 242kcal (half the recipe) 21.5C 28.5P | 3F * Cals For 4 Slices: 484kcal (whole recipe) 43C 59P 6F #proteinfrenchtoast #highproteinfrenchtoast #anabolicfrenchtoast #anabolicrecipe #highproteindessert #highprotein #highproteinmeals
1,217 7
21日前
CHOC HONEYCOMB LOW CALORIE BROWNIES 🥵 Only 89KCAL PER BROWNIE 🥺 * Recipe ⬇️ below! * Limited edition? Choc honeycomb? Say less! Cop this bad boi from @nutritioncapital.vic and use da code ZACROS for discount init * Choc Honeycomb Low Cal Brownies * Ingredients: * 50g Flour 30g @primabolics Choc Honey Crunch Whey 3g Baking Soda 40g Cocoa Powder 1/2 Cup Sweetener (this was 50g for me) 45g Chocolate (melted) 250g Low Fat Greek Yoghurt 120ml Almond Milk 45g Violet Crumble Nuggets * Method: 1. Preheat oven to 180C and line a brownie pan (8x8inch) with baking paper. 2. In a mixing bowl, sieve in your flour, protein, cocoa powder, sweetener and bi carb soda, then whisk to combine. 3. Once your dry mixture is combined, add the yoghurt, melted chocolate and the almond milk and mix to create your brownie batter. 5. Pour into your brownie tray and throw ALL your maltesers on there. Like, every last one, then place in the oven for 25-30 minutes. When you remove them, you’ll want them to be slightly undercooked as they’ll continue to cook in the pan while they’re cooling. 6. Slice into 12 and smash 8 of them down before you’ve even realised what has happened because you have no self control with brownies. * Cals for Entire Batch: 1071kcal 111C 76P 33F * Cals Per Brownie: 89kcal 9C 6.5P 3F #proteinbrownies #lowcaldessert #healthydessert #lowcalbrownies #lowcaloriedessert #lowcalbrownies #lowcaloriebrownies
354 14
23日前
BUENO PROTEIN BROWNIE BATTER 🥵 ONLY 240KCAL & 26G PROTEIN 👀 * Recipe ⬇️ below! * You know what’s good? Brownie Batter. You know what’s also good? Protein. You know what’s amazing? Anything Bueno. Combine it all together and BAM! Bueno Protein Brownie Batter 🥲 * Bueno Protein Brownie Batter * Ingredients: 28g Chocolate Whey Protein 35g @yoproau Vanilla Yoghurt 20g Powdered Sweetener 10g Cocoa Powder 8g Oat Flour 15ml Sugar Free Maple Syrup 10g @blackmilkcereal Hazelnut Creme * Method: 1. Add cocoa, sweetener and oat flour to a small mixing bowl and whisk to combine. 2. Then add sugar free maple syrup, hazelnut creme and Greek yoghurt then stir to create a batter like consistency. 3. Lastly add in your protein powder and combine once more! Leaving the protein until last will create a better texture overall in this recipe. 4. Add to a small ramekin, then place in the fridge for an hour or so or just eat it straight away, that’s what my impatient ass does! 5. To serve, add one mini Bueno the top. Then, y’know, inhale that bad boi as fast as you can because let’s face it, Kinder Buenos are irresistible at the best of times let alone when it’s turned into a protein packed luxurious dessert! * Cals: 240kcal 19C 26P 8F
685 9
27日前
BBQ CHICKEN STUFFED CRUST PIZZA 🥵 700KCAL & 62G PROTEIN 👀 * Recipe ⬇️ below! * Ah, stuffed crust pizza! The best crust? I’d say so tbh 🥵 * BBQ Chicken Stuffed Crust Pizza * Ingredients: 80g Self Raising Flour 90g Fat Free Greek Yoghurt Salt & Italian Seasoning 2 Bega Cheese Strings 80g Cooked Shredded Chicken Breast 45g Sugar Free BBQ Sauce 50g Low Fat Mozzarella * Method: 1. Pre heat ya hot box to 180°C to get it smokin’ hawt. 2. Add your shredded chicken and your bbq sauce to a small mixing bowl and stir to combine, then set aside. 3. In a large mixing bowl, combine your flour and greek yoghurt then stir until just combined. 4. Add salt and oregano and form a dough ball by hand. 5. LIGHTLY flour your work surface and knead your dough for a couple minutes then roll your dough out as wide as you possibly can. 6. Grab two mozzarella sticks and cut them both into quarters, then add them to the edges of your flattened out base. 7. Fold your dough base edges over your mozzarella sticks, pinching as you go to assure it seals. 8. Add your bbq chicken mix and cheese to your pizza then bake in the oven for 10-12 minutes on 180°C. 9. Remove, cut into as many slices as you like and just inhale the whole lot because considering it’s a stuffed crust pizza, it’s pretty damn low cal! * Cals: 698kcal 63C 62P 22F . #pizza #healthypizza #lowcalpizza #lowcaloriepizza #lowcalfakeaway #fakeaway #dominosfakeaway
543 8
1か月前
TIM TAM PROTEIN BROWNIES 🥵 ONLY 120KCAL PER BROWNIE 👀 * Recipe ⬇️ below! * * I honestly LOVE @timtam ! I don’t think I know anyone that doesn’t. 😂 If you don’t know what a Tim Tam is, you either live under a rock or you’re not Australian. Imagine this: Silky chocolate creme, sandwiched between 2 chocolate biscuits and coated in smooth milk chocolate. If that doesn’t have you drooling.. then hopefully the brownies themselves do. 😅 * Tim Tam Protein Brownies * Ingredients: * 50g Flour 30g @primabolics Chocolate Fudge Brownie Whey 3g Baking Soda 40g Cocoa Powder 1/2 Cup Sweetener (this was 80g Stevia for me) 40g Nutella (melted) 250g Low Fat Greek Yoghurt 125ml Almond Milk 6 @timtam Biccies * Method: 1. Preheat oven to 180C and line a brownie pan (8x8inch) with baking paper. 2. In a mixing bowl, sieve in your flour, protein, cocoa powder, sweetener and bi carb soda, then whisk to combine. 3. Once your dry mixture is combined, add the yoghurt, melted chocolate and the almond milk and mix to create your brownie batter. 5. Pour half into your prepped tray, place in 6 Tim Tams (try to share evenly amongst), pour rest of batter over the top then place in the oven for 25-30 minutes. When you remove them, you’ll want them to be slightly undercooked as they’ll continue to cook in the pan while they’re cooling. 6. Slice into 12 and smash 8 of them down before you’ve even realised what has happened because you have no self control with brownies, and especially Tim Tams. * Cals for Entire Batch: 1440kcal 158C 68P 53F * Cals Per Brownie: 120kcal 13C 5.5P 4.5F #proteinbrownies #healthybrownies #timtambrownies #lowcalbrownies #lowcaloriebrownies #iifymrecipes #iifym
716 38
1か月前
PROTEIN BISCOFF LASAGNE 🥵 ONLY 360KCAL & 28G PROTEIN 👀 Recipe ⬇️ below! Ah, this was an interesting one. Is it tiramisu? Is it lasagne? Is it parfait? No idea, I just know it’s delicious. With similar macros to a lot of overnight oats/baked oats recipes, I feel this is a worthy contender for being an overnight breakfast option! Let those biscuits soak up some of that yoghurt Protein Biscoff Lasagne Ingredients: 150g Low Fat Greek Yoghurt 15g White Chocolate or Vanilla Whey Protein 4 Biscoff Biscuits 10g Biscoff Spread Method: 1. ���In a small mixing bowl, combine Greek yoghurt and protein powder until smooth. 2. ���Grab a little single serve baking dish (mine is a 3 x 3 inch dish that’s actually for dips) and place two Biscoff biscuits in the bottom. 3. ���Layer half of the yoghurt on top, place another two biscuits on top of that and more yoghurt again. 4. ���Drizzle Biscoff on the top and place in fridge for a few hours so the yoghurt soaks into the biscuit to make it soft. 5. ���Take a couple of pics, devour that bad boi as quick as humanly possible. Cals For Whole Recipe: 359kcal 36C | 28P | 11F
767 14
1か月前
CRISPY CHICKEN TACOS 🥵 65G PROTEIN?!? 👀 * Recipe ⬇️ below! * Not much to say here. Sending lots of love 🫶🏽 * Crispy Chicken Tacos 180g Chicken Tenderloins 1 Egg 1 Bag @questnutrition Chilli & Lime Protein Chips 3 Mini Flour Tortillas Handful of Coleslaw 15g Garlic Aioli (@callowfit_australia ) Lime Wedge or Squeeze of Lime Juice Method: 1. Crack an egg into the bowl, give it a whisk and put it aside. 2. Grab another bowl, crush your Quest Chips up and throw those bad boys in that bowl. 3. Drown your tenderloin in the egg, then coat in your chips. Roll ‘em round until they’re fully coated. 4. Place ‘em in the air fryer for 12 Minutes on 190. 5. When the chicken tendies are almost cooked, start prepping your mini tortillas but adding some coleslaw and any other toppings you fancy. 6. Throw on your chicken, top with aioli and some extra lime. 7. Smash ‘em doooowwwnn you know you wanna xx Total Cals: 594kcal 48C 65P 16F Per Taco: 198kcal 16C 21.5P 5F
418 18
1か月前