DON’T UNDERSTIMATE the power of nutrition. For our most recent cover star, Khanh Ong, getting his diet in check was one of the biggest challenges he faced in achieving his goal physique. “I have to eat for work, and what I have to eat isn’t always healthy,” Ong said in the cover story. “After this interview, I’m going on a five-day food shoot in Thailand, where I’ll be eating street food. I can’t control those macros.”
“Because it can be hard to control my diet at times, I try to eat really clean when I come home,” Ong continued. “I’ve started making recipes that are actually delicious and allow me to hit my macros. In the future I really want to explore the fitness side of food. I want to see how we can make healthy foods without losing flavour, without losing the traditional stuff. I want to show people that eating healthy doesn’t need to be boring.”
With the emphasis on wholesome, healthy foods that are packed with macronutrients but don’t compromise on flavour, Khanh shared a selection of his go-to recipes with us. Find them below, and prepare to add these ingredients to your shopping list.
Honey soy chicken noodles
@khanhong New series alert Most of these recipes will be in servings for 4-6 so you can do it as meal prep too but if I get lazy on some days I might only do enough for 2. 30 days of high protein starting now! Day 1 honey soy chicken noodles Macros per serve (5serves) 60g carbs 12g fat 57.5g protein For the sauce 1 stock pot plus 1/4 cup water or 1/3 third cup of stock of your choosing if you’re not using a stock pot. 3tbsp light soy 3 tbspdark soy 1 tbsp honey Mix above well For the stir fry 1tbsp veg oil 2 capsicums finely sliced 1 red onion finely sliced 1 large carrot finely sliced 4-44 cloves of garlic finely chopped 1 thumb sized piece of ginger finely chopped of grated 1/4 cabbage finely chopped 200g dried egg noodles (cooked 1 minute less then packet instructions then rinsed in cold water and leave in cold water until ready to use) 1 kg chicken breast mince Salt and pepper to taste In a large wok add 3tsp of veg oil, carrots and onions and cook stirring for 2 minutes until onions begin to soften on medium heat. Add garlic and ginger and cook for further minute. Add capsicum and cabbage and cook stirring for 5ish minutes until cabbage softens. Remove veg and set aside. Add remaining oil and chicken mince. Breaking up the mince with a wooden spoon, cook for 3-4 minutes until chicken starts to colour. Add all the sauce in and cook for 2-3 minutes until chicken is completely covered in sauce. Add veg back in and cook for 2 minute stirring. Add in cooked noodles and toss well Season with salt and heaps of ground pepper. About 2-3 tsp. Divide evenly into 4-6 portions. I did mine in 5 portions and topped with coriander spring onions and chilli. #30daysofhighprotein ♬ original sound - Khanh Ong
Ingredients:
For the sauce:
- 1 stock pot + ¼ cup water (or ⅓ cup of stock of your choice)
- 3 tbsp light soy sauce
- 3 tbsp dark soy sauce
For the stir fry:
- 1 tbsp vegetable oil
- 2 capsicums, finely sliced
- 1 red onion, finely sliced
- 1 large carrot, finely sliced
- 4–5 cloves garlic, finely chopped
- 1 thumb-sized piece ginger, finely chopped or grated
- ¼ cabbage, finely chopped
- 200g dried egg noodles (cooked 1 minute less than package instructions, rinsed in cold water, and left in cold water until ready to use)
- 1 kg chicken breast mince
- Salt and pepper, to taste
- Optional garnish: coriander, spring onions, chili
Instructions:
- Heat a large wok over medium heat and add 3 tsp vegetable oil.
- Add carrots and onions, stirring for 2 minutes until onions begin to soften.
- Add garlic and ginger, cooking for 1 more minute.
- Add capsicum and cabbage, stirring for 5 minutes until cabbage softens. Remove vegetables and set aside.
- Add remaining oil and chicken mince to the wok. Break up mince with a wooden spoon and cook for 3-4 minutes until it starts to brown.
- Pour in the sauce mixture, cooking for 2-3 minutes until the chicken is fully coated.
- Return vegetables to the wok and stir for 2 minutes.
- Add in cooked noodles and toss well to combine.
- Season generously with salt and 2-3 tsp ground pepper.
- Divide evenly into 4-6 portions.
Serving suggestion: Top with coriander, spring onions, and chili for extra flavour.
Cooking time:
- Preparation: ~15 minutes
- Cooking: ~15 minutes
- Total: ~30 minutes
Macronutrients per serve (5 servings):
- Carbs: 60g
- Fats: 12g
- Protein: 57.5g
Overnight chia pudding
@khanhong 30 days of high protein today is my overnight chia pudding This is super easy to do and if add 50% more ingredients you could stretch this to 7 days work of breakfast if you wanted to. macros for 3 serves per serve is carbs 24g fats 4.5g protein 34g 2 scoops of optimum nutrition gold standard vanilla icecream flavour 2 tbsp psyllium husk 1/4 cup chia seeds 4 tubs of chobani fit vanilla 1/2 cup coconut water Mix everything well and split into 3 containers for the sauce 1 punnet blueberries 1/4 cup coconut water pop everything into a pan on medium heat. as it simmers after 4 minutes squish the blueberries cook for further 3-4 minutes and leave to cool and thicken pop over the chia pudding with some lime zest if needed also top with whatever you want. #30daysofhighprotein ♬ original sound - Khanh Ong
Ingredients:
For the pudding (3 servings):
- 2 scoops Optimum Nutrition Gold Standard Vanilla Ice Cream protein powder
- 2 tbsp psyllium husk
- ¼ cup chia seeds
- 4 tubs Chobani Fit Vanilla Yogurt
- ½ cup coconut water
For the blueberry sauce:
- 1 punnet blueberries
- ¼ cup coconut water
Instructions:
- In a large bowl, mix together protein powder, psyllium husk, chia seeds, yogurt, and coconut water until fully combined.
- Divide the mixture evenly into three containers and let sit overnight in the fridge to thicken.
For the sauce:
- Heat a pan over medium heat, adding blueberries and coconut water.
- Simmer for 4 minutes, then lightly squish the blueberries to release their juices.
- Continue cooking for another 3-4 minutes, allowing the sauce to thicken.
- Remove from heat and let cool.
To serve:
- Pour blueberry sauce over each chia pudding.
- (Optional) Garnish with lime zest or any desired toppings like nuts, granola, or extra fruit.
Cooking time:
- Preparation: 5 minutes
- Resting (overnight): 6+ hours
- Total Time: 6+ hours
Macronutrients per serve (3 Servings):
- Carbs: 24g
- Fats: 4.5g
- Protein: 34g
Grilled chicken & rocket salad
@khanhong 30 days of high protein meals Grilled chicken and rocket salad This one has been on my mind for a couple of days and editing this video just makes me want to eat it again instead of getting ramen 🙃🙃🙃 Even if you’re not meal prepping this is great for a summer bbq this weekend Just pop it in the middle of the table and enjoy with a glass tequila and mango daiquiri cause life is about Balance I hadn’t eaten lunch so I had a double serve but this would be great as 4 serves Per serve Carbs 15.8g fats 16.6g protein 53.5g for the chicken 2 - 12 cloves of garlic minced zest and juice of half a lemon 1 tsp garlic powder 3 tsp smoked paprika 1/2 tsp cumin 1 1/2 tsp oregano large pinch of salt 1 tbsp EVOO mix all the ingredients above 2 chicken breast halved (500-600g) coat the chicken breast well cook in a pan on medium heat for about 3 minutes each side I like to weigh mine down so it cooks more evenly dressing 1 tbsp dijon mustard 1 tsp honey 1.5 tbsp balsamic vinegar juice of half a lemon 3 tsp EVOO 1 tbsp High protein yoghurt for the salad 240g / 2 bags of rocket 1 pear finely sliced 35g walnuts toasted and chopped 50g pickled onions Mix the salad ingredients with chicken drizzle over dressing pop into serving bowls and finish w 30g parm finely grated #30daysofhighprotein ♬ original sound - Khanh Ong
Ingredients (4 servings):
For the chicken:
- 2–12 cloves garlic, minced (adjust to taste)
- Zest & juice of ½ lemon
- 1 tsp garlic powder
- 3 tsp smoked paprika
- ½ tsp cumin
- 1½ tsp oregano
- Large pinch salt
- 1 tbsp extra virgin olive oil (EVOO)
- 2 chicken breasts, halved (500-600g total)
For the dressing:
- 1 tbsp Dijon mustard
- 1 tsp honey
- 1½ tbsp balsamic vinegar
- Juice of ½ lemon
- 3 tsp EVOO
- 1 tbsp high-protein yogurt
For the salad:
- 240g (2 bags) rocket (arugula)
- 1 pear, finely sliced
- 35g walnuts, toasted & chopped
- 50g pickled onions
- 30g Parmesan, finely grated
Instructions:
- Prepare the chicken:
- In a bowl, mix together garlic, lemon zest & juice, garlic powder, smoked paprika, cumin, oregano, salt, and EVOO.
- Coat the chicken breast halves well in the marinade.
- Heat a pan on medium heat and cook chicken for 3 minutes per side, pressing down slightly for even cooking.
- Remove from heat and let rest before slicing.
- Make the dressing:
- In a small bowl, whisk together Dijon mustard, honey, balsamic vinegar, lemon juice, EVOO, and high-protein yogurt until smooth.
- Assemble the salad:
- In a large bowl, toss together rocket, sliced pear, toasted walnuts, and pickled onions.
- Slice the grilled chicken and add it on top.
- Drizzle with dressing and finish with finely grated Parmesan.
Cooking time:
- Preparation: 10 minutes
- Cooking: 6 minutes
- Total: ~16 minutes
Macronutrients per serve (4 servings):
- Carbs: 15.8g
- Fats: 16.6g
- Protein: 53.5g
Eff off and leave me alone chicken pasta
@khanhong 30 days of high protein Eff off and leave me alone chicken I was in a mood lol sorry and I wanted to make a higher protein version of marry me chicken with a lower fat content (for my current goals, speak to you doctor about your nutritional needs) I made some substitutions and am very surprised by how great this taste and how easy it was. Honestly fucken perfect for a week night throw together pasta dish that will feed the whole family. Macros for 5 serve per serve are protein 64.2g Fat 12.5g Carbs 55g But honestly you can add more pasta, keep everything else the same and this will serve 6-8 easily with at least 45g protein and probs less fat per serve Sauce first 200g low fat cottage cheese 100g high protein yoghurt 50g pecorino (optional) 150g drained sun dried tomatoes 1 tsp paprika Blitz It’s gonna thick chill you need this For the pasta 2 tsp olive oil 1 red onion finely sliced 10-100 cloves of garlic finely chopped 750g of chicken breast thinly sliced 2 tbsp Italian seasoning 1 tsp chili flakes or whatever 1 chicken stock pot dissolved in 500ml water 200g of spinach 375g high protein pasta cooked 2 minutes less than packet instructions Handful of basil leaves Salt and pepper to taste In a big pan add olive oil with onion in medium high heat and cook for 3 minutes until onions soften Add chicken breast and cook for 3-4 minutes until it colours and the pink is gone Add garlic and cook for 1 minute In goes Italian herbs and chili Add the stock and bring to the boil Add spinach and stir through for 1 minute until wilted Add cooked pasta Add pasta sauce from above with basil and stir through for 2 minutes Season with salt and pepper Serve Goodbye. #30daysofhighprotein ♬ original sound - Khanh Ong
Ingredients (5 servings)
For the sauce:
- 200g low-fat cottage cheese
- 100g high-protein yogurt
- 50g pecorino (optional)
- 150g drained sun-dried tomatoes
- 1 tsp paprika
(Blitz everything together until smooth—it’ll be thick, but that’s the point.)
For the pasta:
- 2 tsp olive oil
- 1 red onion, finely sliced
- 10-100 cloves (your mood determines the garlic amount), finely chopped
- 750g chicken breast, thinly sliced
- 2 tbsp Italian seasoning
- 1 tsp chili flakes (adjust to taste)
- 1 chicken stock pot, dissolved in 500ml water
- 200g spinach
- 375g high-protein pasta, cooked 2 minutes less than packet instructions
- Handful of basil leaves
- Salt & pepper to taste
Instructions:
- Heat a large pan over medium-high heat and add olive oil.
- Add sliced red onion and cook for 3 minutes until softened.
- Add chicken breast and cook for 3-4 minutes, stirring, until it starts to color and there’s no pink left.
- Toss in garlic, Italian seasoning, and chili flakes, cooking for 1 more minute.
- Pour in the dissolved chicken stock and bring to a boil.
- Add spinach, stirring for 1 minute until wilted.
- Add cooked pasta and mix well.
- Stir in the blitzed pasta sauce and basil, cooking for 2 minutes until heated through.
- Season generously with salt and pepper to taste.
Cooking time:
- Preparation: ~10 minutes
- Cooking: ~15 minutes
- Total: ~25 minutes
Macronutrients per serve (5 servings):
- Protein: 64.2g
- Fats: 12.5g
- Carbs: 55g
Want to stretch it further? Add more pasta and this will easily serve 6-8, still packing 45g+ protein per serve while lowering the fat per portion.
