Chef Jack Ovens | @ChefJackOvens

These crispy bacon chicken and avocado wraps are packed with flavour and perfect for meal prep. They hit the spot every time, whether you enjoy them fresh off the pan or straight from the fridge. Easy to make, high in protein, and seriously satisfying — this is a meal you’ll look forward to all week.

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PRODUCTS I USE:
Meal Prep Containers: https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping)
Tools & Equipment: https://www.amazon.com/shop/chefjackovens?ref_=cm_sw_r_cp_ud_aipsfshop_388VRHH9847TCMMK7Q77

RECIPE & NUTRITION: https://chefjackovens.com/chicken-bacon-avocado-wraps/

Chicken, Bacon & Wraps

600g (1.32lb) - Chicken Thigh, Boneless & Skinless
1 ½ tsp (6g) - Onion Powder
1 ½ tsp (6g) - Garlic Powder
1 ½ tsp (6g) - Smoked Paprika
½ tsp (1g) - Red Chilli Flakes
1 - Avocado, Diced, Sliced, or Mashed
100g (3.5oz) - Low-Fat Mozzarella Cheese, Freshly Grated
5 - Burrito Tortillas
200g (7.05oz) - Streaky Bacon
Salt & Pepper to Taste

Herby Mayonnaise

1 Cup (200g) - Mayonnaise 
15g (0.5oz) - Fresh Dill 
10g (0.3oz) - Fresh Flat Leaf Parsley 
Salt & Pepper

#mealprep #chickenwraps #highproteinmeals

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This Creamy Chicken Alfredo Pasta Bake is the ultimate comfort food—rich, cheesy, and packed with flavour. It's perfect for a cozy weeknight dinner or easy meal prep for the week. Made with tender chicken, a silky homemade Alfredo sauce, and perfectly baked pasta, this dish will have everyone coming back for seconds. It has simple ingredients and big flavour.

GET MY COOKBOOK: https://bit.ly/4fjQbry

REQUEST A RECIPE: [email protected]

FOLLOW ME:
Instagram: https://www.instagram.com/chefjackovens
Facebook: https://www.facebook.com/ChefJackOvens
TikTok: https://www.tiktok.com/@chefjackovens
Patreon: http://patreon.com/chefjackovens

BECOME A MEMBER:
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PRODUCTS I USE:
Meal Prep Containers: https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping)
Tools & Equipment: https://www.amazon.com/shop/chefjackovens?ref_=cm_sw_r_cp_ud_aipsfshop_388VRHH9847TCMMK7Q77

TIMESTAMPS:

00:00 – Intro
00:13 – Pasta Water
00:22 – Prep
01:40 – Cooking The Pasta
01:58 – Cooking The Chicken
02:55 – Roux/Mornay Sauce
05:52 – Assemble Pasta Bake
07:09 – Cook Pasta Bake
07:32 – Serve
07:58 – DIG IN!
08:02 – Final Thoughts

RECIPE & NUTRITION: https://chefjackovens.com/creamy-chicken-alfredo-pasta-bake/

Chicken & Seasoning

1 Tbsp (20ml) - Olive Oil
600g (1.3 lbs) - Chicken Breast, Diced
1 tsp (2g) - Dried Italian Herbs
1 tsp (10g) - Dijon Mustard
Salt & Pepper

Alfredo Sauce & Pasta

400g (14oz) - Penne or Rigatoni
3 Tbsp (42g) - Unsalted Butter
4 - Garlic Cloves, Grated
3 Tbsp (45g) - Plain (All Purpose) Flour
2 Cups (500ml) - Whole Milk
2 Tbsp (30g) - Cream Cheese
1/2 Cup (50g) - Parmgianno Reggiano, Grated
1 1/4 Cups (125g) - Mozzarella Cheese, Grated
1/4 tsp (0.2g) - Nutmeg, Grated
Salt & Pepper
Flat Leaf Parsley, Garnish

#chickenalfredo #pastabake #comfortfood

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Simple, bold, and high in protein, this Cajun chicken rice meal prep is perfect for fueling your week. Juicy, spicy chicken is served over fluffy rice. It’s quick to make, easy to store, and reheats like a dream—meal prep that actually tastes amazing!

MY COOKBOOK: https://bit.ly/4fjQbry

REQUEST A RECIPE: [email protected]

FOLLOW ME:
Instagram: https://www.instagram.com/chefjackovens
Facebook: https://www.facebook.com/ChefJackOvens
TikTok: https://www.tiktok.com/@chefjackovens
Patreon: http://patreon.com/chefjackovens

BECOME A MEMBER:
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PRODUCTS I USE:
Meal Prep Containers: https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping)
Tools & Equipment: https://www.amazon.com/shop/chefjackovens?ref_=cm_sw_r_cp_ud_aipsfshop_388VRHH9847TCMMK7Q77

RECIPE & NUTRITION: https://chefjackovens.com/cajun-chicken-rice/

Cajun Spice Mix

1 1/2 tsp (6g) - Onion Powder
1 1/2 tsp (6g) - Garlic Powder
1 1/2 tsp (6g) - Sweet Paprika
1 1/2 tsp (3g) - Dried Oregano
1 1/2 tsp (3g) - Dried Thyme
1 tsp (2g) - Chilli Powder
Salt

Cajun Chicken

Avocado Spray Oil
3 - Chicken Breast, Halved
4 1/2 tsp (12g) - Cajun Spice Mix

Cajun Rice

1 - Small Brown Onion, Finely Diced
3 - Garlic Cloves, Grated
2 tsp (4g) - Cajun Spice Mix
300g (10.5oz) - Basmati Rice, Washed
600ml (600g) - Cold Water
Salt

Cajun Mayonnaise

1/2 Cup (125g) - Mayonnaise
2 1/2 tsp Cajun Mix
Seasoning to Taste

#mealprep #cajunchicken #highprotein

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These Chipotle Beef & Potato Bowls are loaded with flavour, super filling, and perfect for meal prep! Made with tender chipotle-seasoned beef, crispy golden potatoes, and fresh toppings, you’ll look forward to eating this meal all week.

MY COOKBOOK: https://bit.ly/4fjQbry

REQUEST A RECIPE: [email protected]

FOLLOW ME:
Instagram: https://www.instagram.com/chefjackovens
Facebook: https://www.facebook.com/ChefJackOvens
TikTok: https://www.tiktok.com/@chefjackovens
Patreon: http://patreon.com/chefjackovens

BECOME A MEMBER:
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PRODUCTS I USE:
Meal Prep Containers: https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping)
Tools & Equipment: https://www.amazon.com/shop/chefjackovens?ref_=cm_sw_r_cp_ud_aipsfshop_388VRHH9847TCMMK7Q77

RECIPE & NUTRITION: https://chefjackovens.com/chipotle-beef-potato-bowls/

Chipotle Beef

Avocado Spray Oil (Non-Aerosol)
1kg (2.2lb) - Beef Mince (5% Fat)
2 tsp (8g) - Onion Powder
2 tsp (8g) - Garlic Powder
2 tsp (8g) - Smoked Paprika
2 tsp (4g) - Dried Oregano
1 tsp (4g) - Ground Cumin
100g (3.5oz) - Chipotle Hot Sauce or Chipotle in Adobo
Salt & Pepper

Potatoes

Avocado Spray Oil (Non-Aerosol)
900g (1.9lb) - All Rounder Potatoes, Diced
1 1/2 tsp (6g) - Onion Powder
1 1/2 tsp (6g) - Garlic Powder
1 1/2 tsp (6g) - Smoked Paprika
1 1/2 tsp (6g) - Dried Oregano
1 1/2 tsp (6g) - Ground Cumin
Salt & Pepper

Salsa

3 - Tomatoes, Diced
1 - Red or White Onion, Diced
1 - Jalapeno or Serrano Pepper, Diced
10g (0.3oz) - Coriander (Cilantro), Roughly Chopped
1 - Lime, Juiced
Salt & Pepper

Garnish

Sriracha Mayo or Sauce of Choice
Spring Onions

#mealprep #chipotlebowl #budgetmeals

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If you’re trying to lose weight but miss your favourite noodle dishes, this one’s for you. This high-protein Hokkien Mee is loaded with tender chicken breast, juicy prawns, and packed with flavour while keeping the calories in check. It’s perfect for meal prep or a quick, satisfying dinner.

GET MY COOKBOOK: https://bit.ly/4fjQbry

REQUEST A RECIPE: [email protected]

FOLLOW ME:
Instagram: https://www.instagram.com/chefjackovens
Facebook: https://www.facebook.com/ChefJackOvens
TikTok: https://www.tiktok.com/@chefjackovens
Patreon: http://patreon.com/chefjackovens

BECOME A MEMBER:
https://www.youtube.com/channel/UCqRdvREgI2qLnKtiMfswzZQ/join

PRODUCTS I USE:
Meal Prep Containers: https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping)
Tools & Equipment: https://www.amazon.com/shop/chefjackovens?ref_=cm_sw_r_cp_ud_aipsfshop_388VRHH9847TCMMK7Q77

RECIPE & NUTRITION: https://chefjackovens.com/hokkien-mee/

Macros

510 Calories
7g Fat
1090mg Sodium
60g Carbs
Fibre 1g
4g Sugar
45g Protein

Stir Fry Sauce:

1/3 Cup (80ml) - Dark Soy Sauce
1/4 Cup (60ml) - Kecap Manis (Sweet Soy Sauce)
1/4 Cup (60ml) - Chicken Stock
2 Tbsp (40g) - Oyster Sauce
1 tsp (5ml) - Sesame Oil
Ground White Pepper

Chicken and Marinade:

600g (1.3lb) - Chicken Breast, Thinly Sliced
1 Tbsp (20ml) - Sauce (Above Recipe)
1 tsp (4g) - Bicarbonate Of Soda (Bicarb Soda)
Ground White Pepper

Prawns, Noodles & Vegetables:

Avocado Spray Oil
300g (10.5oz) - Prawns, Peeled & Deveined
5 - Garlic Cloves, Minced
1 - Red Bell Pepper (Capsicum), Sliced
4 - Spring Onions (Scallions), Roughly Chopped
1 Bunch - Pak Choy, Chopped
450g (15oz) - Hokkien Noodles

Garnish:

Spring Onion (Scallion)
Sesame Seeds
Fresh Chilli

#hokkienmee #highprotein #weightlossmeals

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Today I'm going to show you how easy it is to make 5 sauces all from a single "base" recipe. These 5 sauces will level up your recipes instantly.

GET MY COOKBOOK: https://bit.ly/4fjQbry

REQUEST A RECIPE: [email protected]

FOLLOW ME:
Instagram: https://www.instagram.com/chefjackovens
Facebook: https://www.facebook.com/ChefJackOvens
TikTok: https://www.tiktok.com/@chefjackovens
Patreon: http://patreon.com/chefjackovens

BECOME A MEMBER:
https://www.youtube.com/channel/UCqRdvREgI2qLnKtiMfswzZQ/join

PRODUCTS I USE:
Meal Prep Containers: https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping)
Tools & Equipment: https://www.amazon.com/shop/chefjackovens?ref_=cm_sw_r_cp_ud_aipsfshop_388VRHH9847TCMMK7Q77

RECIPES: (Please give me a few hours to have this all up on the website)

Base Mayonnaise  

1 - Whole Egg 
3 tsp (15ml) - White Vinegar 
1 tsp (10g) - Dijon Mustard 
180ml - Neutral Oil (Avocado or Vegetable Oil)

Herby Mayonnaise

1 Cup (230g) - Base Mayonnaise 
15g (0.5oz) - Fresh Dill 
10g (0.3oz) - Fresh Flat Leaf Parsley 
Salt & Ground White Pepper

Chilli Crisp Mayonnaise

1 Cup (230g) - Base Mayonnaise 
3 Tbsp (60g) - Chilli Crisp Oil 
1 Tbsp (20ml) - Buttermilk 
Salt & Ground White Pepper 

Tartare Sauce

1 Cup (230g) - Base Mayonnaise 
2 - Dill Pickles, Minced 
1 - Shallot, Minced 
2 Tbsp (20g) - Capers, Minced 
5g (0.2oz) - Flat Leaf Parsley, Roughly Chopped 
1/4 - Lemon, Juiced 
1 1/2 tsp (15g) - Dijon Mustard 
Salt & Ground White Pepper 

Outback Style Sauce

1 Cup (230g) - Base Mayonnaise 
1 tsp (4g) - Smoked Paprika
1 tsp (4g) - Garlic Powder
1 Tbsp (20g) - Tomato Ketchup 
1 Tbsp (20g) - Creamed Horseradish 
1 Tbsp (20ml) - Worcestershire Sauce 
Salt & Ground White Pepper 

Ranch Sauce

1 Cup (230g) - Base Mayonnaise  
1/2 Cup (120g) - Sour Cream
1/4 Cup (60ml) - Buttermilk 
2g (0.7oz) - Fresh Dill, Roughly Chopped 
2g (0.7oz) - Flat Leaf Parsley, Roughly Chopped 
2g (0.7oz) - Fresh Chives, Finely Sliced 
1 tsp (4g) - Onion Powder 
1 tsp (4g) - Garlic Powder 
1/4 Lemon, Juiced 
Salt & Ground White Pepper 

#easysauces #cookingtips #chefhacks

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Today we’re cooking up a quick, high-protein beef stir fry that’s packed with flavor and perfect for meal prep! This easy recipe comes together in just 20 minutes and is loaded with crispy beef, fresh veggies, and a simple, delicious sauce. Great for lunch, dinner, or fueling your week the right way.

PRODUCTS I USE:
Meal Prep Containers: https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping)
Tools & Equipment: https://www.amazon.com/shop/chefjackovens?ref_=cm_sw_r_cp_ud_aipsfshop_388VRHH9847TCMMK7Q77

GET MY COOKBOOK: https://bit.ly/4fjQbry

REQUEST A RECIPE: [email protected]

FOLLOW ME:
Instagram: https://www.instagram.com/chefjackovens
Facebook: https://www.facebook.com/ChefJackOvens
TikTok: https://www.tiktok.com/@chefjackovens
Patreon: http://patreon.com/chefjackovens

BECOME A MEMBER:
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RECIPE & NUTRITION: https://chefjackovens.com/crispy-beef-stir-fry/

Beef & Vegetables

Avocado Spray Oil (Non-Aerosol)
1kg (2.2lb) - Beef Mince (5% Fat)
4 - Spring Onions (Scallions), Chopped, Green Stem Separated 
1 - Large White Onion, Sliced 
1 - Small Red, Yellow or Green Bell Pepper (Capsicum), Sliced 
6 - Garlic Cloves, Grated 
10g (0.3oz) - Ginger, Peeled & Grated 
Ground White Pepper 

Sauce & Noodles 

100ml (3.3oz) - Low Sodium Soy Sauce 
1 Tbsp (20g) - Honey
50g (1.7oz) - Sweet Chilli Sauce 
2 Tbsp (40ml) - Rice Wine Vinegar 
1 Tbsp (20g) - Sambal Oelek 
2 Tbsp (40ml) - Chicken Stock 
1 Tbsp (20ml) - Dark Soy Sauce
400g (14oz) - Noodles of Choice 
Ground White Pepper 

Garnish

Spring Onion (Scallion) Stems, Thinly Sliced 
Sesame Seeds
Fresh Chilli, Sliced (Optional)

#beefstirfry #highproteinmeals #mealprep

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This high protein bang bang chicken is spicy, creamy, and absolutely packed with flavour—perfect for meal prep or a quick weeknight dinner. With a lighter, protein-packed twist on the classic, this recipe brings all the flavour without the extra calories. Serve it with rice, noodles, or salad and you’re set for the week.

GET MY COOKBOOK: https://bit.ly/4fjQbry

REQUEST A RECIPE: [email protected]

FOLLOW ME:
Instagram: https://www.instagram.com/chefjackovens
Facebook: https://www.facebook.com/ChefJackOvens
TikTok: https://www.tiktok.com/@chefjackovens
Patreon: http://patreon.com/chefjackovens

BECOME A MEMBER:
https://www.youtube.com/channel/UCqRdvREgI2qLnKtiMfswzZQ/join

PRODUCTS I USE:
Meal Prep Containers: https://www.luvele.com/?ref=qNAC7JWq6gdhha
My Knives - Https://www.koiknives.com/discount/JackOvens (Free Shipping)
Tools & Equipment: https://www.amazon.com/shop/chefjackovens?ref_=cm_sw_r_cp_ud_aipsfshop_388VRHH9847TCMMK7Q77

RECIPE & NUTRITION: https://chefjackovens.com/bang-bang-chicken-rice/

Chicken & Seasoning:

900g (1.9lbs) - Chicken Thigh, Boneless & Skinless, Diced 
2 tsp (8g) - Onion Powder 
2 tsp (8g) - Garlic Powder 
2 tsp (8g) - Smoked Paprika 
1/4 tsp (0.2g) - Chilli Powder 
Salt & Pepper 

Bang Bang Sauce:

1/3 Cup (80g) - Low-Fat Mayonnaise 
100g (3.5oz) - High Protein Yogurt 
1/2 Cup (125ml) - Sweet Chilli Sauce 
1/4 Cup (60g) - Sriracha Mayonnaise 
1 - Lime, Zest & Juiced 
Salt & Pepper 

Fragrant Rice:

1 Tbsp (14g) - Unsalted Butter 
2 - Garlic Cloves, Grated 
300g (10.5oz) - Jasmine Rice, Washed 
550ml (550g) - Chicken Stock 
2 - Lime Leaves or Bay Leaves 
1 - Spring Onion, Thinly Sliced (Optional)
Salt 

#HighProtein #MealPrep #BangBangChicken

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