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Want More Satiating, Mouthwatering Meals Specifically Designed To Promote A Lean And Chiseled Physique

Top 5 Kino Meals That Make Hitting Your Macros Easier

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Learning how to cook great meals is one of the most essential skills to achieving your physique goals. In fact, I believe everyone should master a handful of recipes that they truly and absolute love.

This will make hitting your fitness goals a walk in the park.

On this page, I’m going to share 5 of the best-tasting, macro-friendly Kino Meals you can try out for yourself… Let’s get into them!


Baked Boneless Buffalo Wings

Ingredients (Wings):

  • 2 lb boneless skinless chicken breast tenders (trimmed and cut into 2-inch chunks)
  • 1 egg, beaten
  • 1 cup uncooked oatmeal
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 6 tbsp. Buffalo sauce (I used Frank’s Red Hot Buffalo Sauce)

Directions:

  1. Preheat oven to 425° F.
  2. Combine oats with garlic, salt and pepper in food processor. Pulse for 30 seconds and pour into a shallow baking dish or bowl. Put the beaten egg in a second bowl.
  3. Take chicken and dip in egg, then into oatmeal mixture, pressing both sides into the mixture until both sides are coated, and place on baking sheet. Repeat until all chicken is coated.
  4. Cook for 18-20 min until chicken is fully cooked. After it’s done, put chicken pieces into a large metal bowl and pour sauce of your choice over the top (make sure you measure it out) and toss chicken until the pieces are completely coated.

Enjoy with a side of baked potatoes wedges, veggies and a side of Greek yogurt ranch dipping sauce (below).

Ingredients (Greek Yogurt Ranch Dipping Sauce):

  • 1 tbsp. Hidden Valley ranch dry seasoning
  • 1 cup nonfat plain greek yogurt
  • 2 tbsp. 2% milk

Directions:

  1. Combine all ingredients in small bowl and set in fridge until ready to serve.

Nutritional Information:

For the Baked Boneless Buffalo Wings

Servings: 4

Calories: 379
Fat: 9 g
Carbs: 20 g
Protein: 56 g

For the Dipping Sauce:

Servings: 4 (4 tbsp per serving)

Calories: 45
Fat: 1.5 g
Carbs: 3 g
Protein: 6 g


Blackened Shrimp Bowl

Blackened Shrimp Bowl Ingredients:

For the Blackened Shrimp Bowl:

  • 2 lbs. uncooked shrimp, peeled and deveined
  • 2 1/2 tbsp. paprika
  • 1 tsp. cayenne pepper
  • 1 tsp. garlic powder
  • 1 tsp. oregano
  • 1 tsp. dried thyme
  • 1 tsp. onion powder
  • 1 tsp. salt
  • 1/2 tsp. black pepper
  • 2 tbsp. olive oil, for cooking
  • jasmine rice (I just used the microwavable or boil-in-a-bag kind)

If you don’t want to make your own blackened seasoning, you can sub all the above ingredients (except for the shrimp, rice, and olive oil) for a blackened, cajun, or jerked spice mix.

For the Mango Salsa:

  • 6 oz. mango, cubed small
  • 1 roma tomato, diced small
  • 1/3 cup red onion, finely chopped
  • 1/4 cup cilantro, loosely packed then chopped
  • juice of 1/2 lime
  • 1/2 tsp. kosher salt
  • 1/2 stevia packet
  • optional: 1 jalapeno, diced and seeded

To make this salsa easier, you can sub this for a mango salsa (they sell a good one at Target).

For the Spicy Greek Yogurt Sauce:

  • 2/3 cup plain non-fat greek yogurt
  • 1 tsp. hidden valley ranch dry mix
  • 1 tsp. Sriracha
  • 1/4 tsp. chili powder
  • 1/8 tsp. cumin
  • 1/8 tsp. cayenne

Don’t skimp on this – it’s simple to make and is great with virtually any dish.

Directions:

To Make the Mango Salsa:

  1. If you’re using the ingredient list above to make your own salsa, chop all salsa ingredients into small pieces; stir together to combine. Place into the fridge until ready to serve.

To Make the Spicy Ranch Sauce:

  1. Combine all sauce ingredients in a small bowl and whisk until smooth. Refrigerate until ready to serve.

To Make the Blackened Shrimp:

  1. Peel and devein shrimp, then place into a large bowl.
  2. Add paprika, cayenne, garlic, oregano, thyme, onion powder, salt and pepper (or your seasoning mix of choice, if you’re not making this from scratch). Toss to completely coat each shrimp with blackened seasoning.
  3. In a large skillet heat 1 tbsp. olive oil on medium heat, then add 1/2 the amount of shrimp into the oiled pan and cook for 3-5 minutes or until shrimp is fully cooked. Remove shrimp from pan.
  4. Add remaining tablespoon to the skillet, add the other half of the shrimp and cook for 3-5 minutes.

To Build your Bowl:

  1. Start with 3/4 cup jasmine rice on the bottom.
  2. Top with 6 oz. blackened shrimp and mango salsa, then drizzle with 2 tbsp. spicy ranch and serve.

Nutritional Information:

Servings: 5 approx.
Serving Size: 6 oz. cooked shrimp, 3/4 cup cooked jasmine rice, mango salsa and 2 tbsp. spicy ranch

Calories: 385
Fat: 8 g
Carbohydrates: 39 g
Sugar: 1 g
Fiber: 0 g
Sodium: 351 mg
Protein: 42 g


Italian Chicken Bake

Ingredients:

  • 2 lbs. boneless skinless chicken breast
  • 1 jar four cheese pasta sauce (or any sauce you like)
  • 1/2 cup panko breadcrumbs
  • 1 8-0z. fresh mozzarella
  • 1 container grape tomatoes
  • oregano
  • cooking spray

Directions:

  1. Start by trimming the chicken. Once the chicken is all trimmed, place into the crock-pot (sprayed with cooking spray) and cover with the whole jar of pasta sauce.
  2. Cover and cook on LOW for 6-7 hours.
  3. When the chicken is cooked, take it out of the crock-pot and shred (it should fall apart very easily).
  4. Add shredded chicken back to the crock-pot and combine with the sauce.
  5. Preheat oven to 375°.
  6. Spray a 13×9 pan with cooking spray, pour chicken/sauce mixture into the pan. Top evenly with panko. (You can sub panko for gluten-free breadcrumbs.)
  7. Cut tomatoes and mozzarella into thin slices, then and place the tomatoes on top of the chicken in a straight line (widthwise). Do the same with the mozzarella. Repeat until you have filled the pan lengthwise.
  8. Sprinkle with oregano, cover with foil and cook for 20-25 minutes.
  9. Take foil off. Turn on broiler and cook for an additional 2-4 minutes depending on how crisp you want to cheese to be.
  10. Once it is all done, cut into 6 equal slices and serve.

Nutritional Information:

Servings: 6
Serving Size: 1 square (1/6 of a 13×9 pan)

Calories: 275
Fat: 9 g
Carbohydrates: 12 g
Sugar: 5 g
Fiber: 2 g
Protein: 34 g


Chipotle Chicken Meatballs with Sweet Corn Polenta

Ingredients:

For the Meatballs:

  • 1lb. extra lean ground chicken breast
  • 1 chipotle pepper in adobo sauce, chopped
  • 1/2 tsp. onion powder
  • 1/2 tsp. garlic powder
  • 1 tsp. cumin
  • 2 tsp. chili powder
  • 1 tbsp. macadamia nut oil (or coconut oil)
  • 1/3 cup panko breadcrumbs
  • 1 tsp. light brown sugar
  • 1 egg, beaten
  • salt and pepper (to taste)

For the Sauce:

  • 1 jar of salsa (any kind you like)
  • ½ can Rotel diced tomatoes with green chilies
  • 2 chipotle peppers in adobo sauce, chopped
  • 2 tsp. light brown sugar

For the polenta:

  • 1 tube of pre-made polenta (available at most grocery stores)
  • 1 tbsp. unsalted butter, melted
  • ¾ cup unsweetened almond milk
  • ½ cup canned sweet corn
  • 1 tbsp. honey
  • 1 stevia packet

Additional toppings: shredded cheese (I used shredded Mexican), fresh cilantro, light sour cream

Directions:

For the Meatballs:

  1. In a large bowl combine chicken, 1 chipotle, onion powder, garlic powder, cumin, chili powder, 2 tsp. oil, panko, egg, 1 tsp. brown sugar, salt and pepper.
  2. Using your hands, incorporate everything together until it is all combined (try not to over mix though).
  3. Line a baking sheet with foil and spray with cooking spray. Take the meat and roll into meatballs (I try to shoot for golf ball-size), and place evenly spaced on the baking sheet. Once you are all done you should have about 20 meatballs. Place in the fridge overnight – or at least one hour.
  4. After the meatballs have been refrigerated, heat 1 tsp. oil in a large skillet on medium-high heat.
  5. When the pan is hot (I usually test with a little splash of water; if it sizzles, it’s ready) use tongs to place about 4-8 meatballs in the hot skillet. Sear for about 1-2 minutes on each side (this will help lock in the moisture and prevent them from crumbling in the crock-pot).
  6. When all the meatballs are seared, spray the crockpot with cooking spray, add a little sauce (see recipe below) on the bottom, add meatballs, and pour remaining sauce over the top.
  7. Cover and cook on LOW for 6-7 hours.

For the sauce:

  1. In a large bowl pour jar of salsa, add 2 chipotles (chopped), brown sugar, and Rotel diced tomatoes. Stir to combine.

For the polenta:

  1. Take the tube of polenta, cut into ½-inch rounds and place on a plate.
  2. Microwave in 1-minute increments (took a total of 5 minutes for me). You want the polenta to become soft.
  3. Place the polenta rounds in a bowl and mix with a hand mixer until they’re mashed-potato consistency.
  4. Add melted butter, almond milk, honey and stevia and mix until all incorporated. Finally add your corn and stir in with a spoon. You can serve immediately or place in the fridge and heat up when ready to serve.

TIP #1: When ready to serve the dish, scoop out polenta onto a plate or bowl, top with meatballs and sauce, then sprinkle with Mexican cheese and fresh cilantro.

TIP #2: These meatballs are awesome reheated, and make a great lunch the next day if you want a fast leftover meal. I heat them up, cut them in quarters, sprinkle some cheese on them, then top with a mound of lettuce… It’s one of the most delicious (and super fast) taco “salads” you’ll ever have :)


Parmesan Garlic Potato Wedges

Ingredients:

  • 2 russet potatoes (1 potato weighs ~9oz; adjust accordingly based on the potato size)
  • 1 tbsp. olive oil
  • 2 tsp. dried Italian seasoning
  • 1 tsp. garlic powder
  • 1 tsp. seasoning salt
  • 2 tsp. Parmesan cheese, grated (I used Kraft)

Optional dipping sauce: Ranch Greek yogurt

Directions:

  1. Preheat oven to 425°. If the potatoes look good you can leave the skins on; I choose to peel mine.
  2. Cut the potatoes in half longways, then in half again, then in half again (3 times). You will end up with 8 wedges per potato.
  3. Place them in a large bowl, add olive oil, Italian seasoning, garlic powder, seasoning salt and Parmesan cheese. Toss to fully combine.
  4. Place them on a parchment-lined baking sheet and bake for 15 minutes, take them out and flip them and bake for another 10 minutes until fully cooked and golden. Serve immediately.

Nutritional Information:

Serving Size: 4 wedges, approx. 1/2 potato (1 potato weighs 9 oz)
Servings: 4

Calories: 125
Fat: 5 g
Carbohydrates: 18 g
Protein: 3 g


Want more recipes like these? Well, that’s why we created the KinoChef Cookbook, a full-on cookbook with over 50 recipes designed to promote a lean and chiseled physique with Kinobody.

To learn more about KinoChef and get a copy today, click here.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.