Elias Mercer Eats

Elias Mercer Eats Protein-packed meals made for everyday performance 🔥
Simple cooking. Big results.

10/21/2026

High Protein Egg Bites | 30g Protein

Hook: Starbucks-style egg bites, now at home — 30g protein in just 20 minutes!

FULL RECIPE:
Ingredients:
- 6 large eggs
- 150g cottage cheese
- 60g feta or cheddar cheese, crumbled/grated
- 1/2 cup bell peppers, diced
- 1/4 cup red onion, diced
- 1 cup fresh spinach, chopped
- 1/2 tsp garlic powder
- Salt & black pepper to taste
- Oil spray for muffin tin

Method:
1. Preheat the oven to 180C (350F). Grease a muffin tin with oil spray.
2. Blend the eggs and cottage cheese in a blender until smooth.
3. Mix in the bell peppers, red onion, spinach, garlic powder, salt and pepper.
4. Fill the muffin cups 3/4 full and sprinkle feta/cheddar on top.
5. Bake for 18-20 minutes until the bites are set and golden on top. Cool for 2 minutes, then remove.
Cooking time: 20 min total. Temp: 180C / 350F. Serving size: 4 servings, 3 bites per serving (30g protein per serving).
Storage / meal prep tip: Store in the fridge for 4 days or the freezer for up to 30 days. Reheat in the microwave for 30 seconds — make a batch on Sunday and breakfasts are ready all week.

10/21/2026

Crispy Chicken Crust Tacos | 45g Protein

Hook: Tortillas are out, chicken is in — crispy chicken crust tacos with 45g protein!

FULL RECIPE:
Ingredients:
- 300g chicken mince (ground chicken breast)
- 50g grated parmesan
- 1 egg
- 1 tsp taco seasoning (cumin, paprika, garlic powder, oregano)
- Salt & black pepper to taste
- 1 cup shredded lettuce
- 1/2 cup diced tomatoes
- 1/4 cup red onion, diced
- 1/2 avocado, sliced
- 3 tbsp Greek yogurt (instead of sour cream)
- 2 tbsp salsa
- Lime wedges for serving

Method:
1. Preheat the oven to 200C (400F). Line a baking tray with parchment paper.
2. Mix the chicken mince, parmesan, egg, taco seasoning, salt and pepper.
3. Divide the mixture into 4 equal parts and press each part into a thin round circle (taco size) on the parchment.
4. Bake for 15-18 minutes until golden and crispy. Cool for 2 minutes, then fold into a taco shape while still warm (over an oven rack or the edge of a dish).
5. Fill with lettuce, tomatoes, red onion, avocado, Greek yogurt and salsa. Squeeze lime over and serve.
Cooking time: 25 min total. Temp: 200C / 400F. Serving size: 2 servings, 2 tacos per serving (45g protein per serving).
Storage / meal prep tip: Store the empty shells in the fridge for up to 3 days and crisp them in the air fryer for 3 minutes before eating. Add the toppings only at assembly time so the shells stay crispy.

10/20/2026

Caesar Salad Chicken Crust Pizza | 40g Protein

Hook: This flourless, crispy chicken-crust pizza topped with Caesar salad packs 40g protein!

FULL RECIPE:
Ingredients:
For chicken crust:
- 450g ground chicken (93% lean)
- 50g grated parmesan (1/2 cup)
- 1 large egg
- 1 tsp Italian seasoning
- 1/2 tsp garlic powder
- Salt and black pepper to taste
For Caesar topping:
- 120g romaine lettuce, chopped (4 cups)
- 80g Caesar dressing (1/3 cup)
- 20g shaved parmesan (1/4 cup)
- 30g croutons (optional)
- Lemon wedges for serving

Method:
1. Preheat the oven to 425F/218C and line a baking sheet with parchment.
2. Mix the ground chicken, grated parmesan, egg, Italian seasoning, garlic powder, salt and pepper until just combined.
3. Press the mixture into a 12-inch round, about 1/4 inch thick — thinner means crispier.
4. Bake for 18-20 minutes until golden and firm.
5. Let it cool for 3-4 minutes so the crust firms up.
6. Toss the romaine with Caesar dressing and pile it over the crust.
7. Serve with shaved parmesan, croutons and a squeeze of lemon.
Cooking time: 35 min total. Temp: 425F/218C. Serving size: 2 large servings, 40g protein per serving.
Storage / meal prep tip: Bake the crust and store in the fridge for up to 3 days. Add the topping just before serving to keep it crispy.

10/20/2026

01 - High Protein Garlic Butter Chicken & Potatoes | 50g Protein

Hook: Boring chicken-rice chhodo, ye buttery crispy chicken dinner 50g protein ke saath viral ho raha hai!

FULL RECIPE:
Ingredients:
- 250g chicken breast, cubed (1 serving)
- 150g potatoes, cubed
- 1 tbsp butter (or olive oil)
- 2 garlic cloves, minced
- 1/2 tsp paprika
- Salt and black pepper to taste
- 1 tbsp chopped parsley
- 1 tbsp grated parmesan cheese
- 1/2 tsp chili flakes (optional)

Method:
1. Potatoes ko 5 min boil karo, drain karo.
2. Pan me butter garam karo, garlic 30 sec fry karo.
3. Chicken cubes, paprika, salt, pepper daalo, 7-8 min golden hone tak cook karo.
4. Potatoes add karo, 10 min crispy hone tak cook karo.
5. Parmesan, parsley, chili flakes sprinkle karo aur hot serve karo.
Cooking time: 25 min total. Temp: medium-high heat. Serving size: 1 serving.
Storage / meal prep tip: Fridge me 4 din tak airtight box me rakho. Dobara crispy karne ke liye air fryer me 2 min garam karo.

10/19/2026

**Sticky Glazed Roasted Chicken Wings**

Slow-roasted until fall-apart tender and generously coated in a sticky, savory glaze! Dripping with flavor and roasted to absolute perfection, these mouthwatering wings are the ultimate crowd-pleasing appetizer.

Want the full step-by-step recipe from my digital cookbook? Comment **"COOKBOOK"** below and I’ll send it straight to your inbox!

10/17/2026

**Ultimate Grilled Cheese Patty Melt**

The ultimate comfort food upgrade! Juicy, savory beef patties sandwiched between buttery, golden-brown grilled cheese sandwiches with an incredible, stretchy cheese pull. Truly next-level deliciousness!

Want the full step-by-step recipe from my digital cookbook? Comment **"COOKBOOK"** below and I’ll send it straight to your inbox!

10/17/2026

Spooky Mac & Cheese Stuffed Jack-O'-Lantern PeppersComfort food at its finest!

Creamy, dreamy macaroni and cheese stuffed inside adorable, carved jack-o'-lantern bell peppers with an incredible, stretchy cheese pull. Happy Halloween! 🎃👻

Want the full step-by-step recipe from my digital cookbook? Comment "COOKBOOK" below and I’ll send it straight to your inbox!

10/17/2026

Crispy Fried Beef Tacos
Fried to absolute perfection, these crispy tacos feature a satisfying crunch in every single bite! Loaded with a steaming hot, incredibly juicy beef filling and served alongside fresh lime and creamy dipping sauce.

Want the full step-by-step recipe from my digital cookbook? Comment "COOKBOOK" below and I’ll send it straight to your inbox!

10/16/2026

**Cheesy Beef Pinwheel Pastries**

Golden, flaky puff pastry spirals stuffed with savory seasoned beef and oozing melted cheese! Baked to buttery perfection and served with dipping sauce, these crave-worthy pinwheels are the ultimate crowd-pleasing snack or appetizer.

Want the full step-by-step recipe from my digital cookbook? Comment **"COOKBOOK"** below and I’ll send it straight to your inbox!

10/16/2026

**Garlic Herb Pork Roast with Creamy Mustard Dill Sauce**

Juicy, tender pork roast seared to perfection with a crispy exterior and smothered in a rich, velvety mustard dill cream sauce! Packed with flavor, this elegant meal is quick enough for a weeknight yet impressive enough for company.

Want the full step-by-step recipe from my digital cookbook? Comment **"COOKBOOK"** below and I’ll send it straight to your inbox!

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