Personal trainer Brittany McCrystal who lost 20kg shares her simple recipe for a chicken burger

By William On Mar 30, 2023

A travel agent turned personal trainer who lost 20kg by embracing easy weight loss secrets has shared her recipe for a tasty ‘sticky chicken burger’ as she promises you don’t have to eat chicken and rice to lose weight.

Brittany McCrystal, 27, who is from New Zealand but lives in Sydney, tipped the scales at 82kg after she got an office job near a food court and “started partying too much.”

Despite trying to eat healthy, Brittany said she had “terrible eating and drinking habits” and dieting only to fall off the bandwagon and gain the weight back.

However, after letting go of her all-or-nothing approach and focusing on a “back to basics” plan around nutritious, whole foods and regular exercise, Brittany has lost a whopping 20kg in just nine months.

She now does what she preaches – and says you don’t have to eat boring to be healthy.

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BEFORE AND AFTER: A travel agent turned personal trainer who lost 20lbs by embracing easy weight loss secrets shared her recipe for a tasty ‘sticky chicken burger’

Brittany said you don’t have to eat chicken and rice to lose weight, and her sticky chicken burger (pictured) is a great example at only 440 calories

“Today I’m going to show you how to make this low calorie gooey chicken burger,” Brittany said in a now-viral TikTok video.

You don’t have to eat boring to lose weight. I lost 20 kg eating this kind of food every day.’

For the chicken burger you need 100 grams of chicken breast, half a teaspoon of garlic, half a teaspoon of onion powder, half a teaspoon of paprika and salt and pepper to taste.

You then need to dip your seasoned chicken breast in some egg white in a bowl.

“Crush 12 ounces of cornflakes on a plate and mix it with half a teaspoon of paprika, making sure to cover the chicken completely,” said Brittany.

‘Put it in the airfryer at 180 degrees for eight minutes.’

The PT recommends making “fakeaways” or healthier versions of your favorite takeaways at home so you don’t feel deprived (her burger pictured)

How do you make Brittany McCrystal’s low-calorie chicken burger?

INGREDIENTS

Brittany shared the easy recipe on her TikTok page (end result pictured)

100 grams of chicken fillet

Half a teaspoon of garlic

Half a teaspoon of onion powder

A teaspoon of paprika powder

Salt and pepper to taste

Protein

12 grams of corn flakes

For the sauce

25 grams of Greek yogurt

One teaspoon of Sriracha

Half a teaspoon of mustard

Half a teaspoon of honey

For the sticky sauce

A tablespoon of honey

One tablespoon of Sriracha

iceberg lettuce

Diced onion

Sandwich

METHOD

1. Combine 100 grams of chicken breast, half a teaspoon of garlic, half a teaspoon of onion powder, half a teaspoon of paprika and salt and pepper to taste.

2. Dip this in the egg white in a bowl and crush 12 grams of cornflakes on a plate and mix it with half a teaspoon of paprika before coating the chicken with it.

3. Bake the chicken in the airfryer at 180 degrees Celsius for eight minutes.

4. Meanwhile, make your sauce by mixing 25 grams of Greek yogurt, a teaspoon of Sriracha, half a teaspoon of mustard and half a teaspoon of honey. Put this on a bun.

5. Add some diced onion and iceberg lettuce to the bun.

6. To make the sticky sauce, mix one tablespoon of honey and one tablespoon of Sriracha.

7. Spread this on the bun with the sauce and enjoy.

Source: TikTok

BEFORE AND AFTER: Previously, Brittany (pictured) shared why she thinks ‘slow and steady’ is the key to lasting weight loss

She then said you can make your sauce – which consists of 25 grams of Greek yogurt, a teaspoon of Sriracha, half a teaspoon of mustard and half a teaspoon of honey.

Spread on a bun with diced onion and iceberg lettuce before topping with the crispy chicken.

“Lastly, to make the sticky sauce, mix a tablespoon of honey and a tablespoon of Sriracha,” said Brittany.

‘That is it. It’s super easy, low in calories and tastes great. You can eat it every day to lose weight, because it contains only 440 calories and 30 grams of protein.’

Thousands who saw Britt’s video were quick to thank the PT for sharing something that is delicious but also low in calories.

“Mom,” one wrote, while others asked for her bread recommendations.

To lose weight, Brittany completely overhauled her diet – replacing takeout and large portions with nutritious yet healthy meals and snacks (pictured now)

In addition to eating healthy, the 27-year-old wants to train for an hour five days a week and take 10,000 steps a day (photo during exercise)

Previously, Brittany shared why the secret to lasting weight loss is to go “slow and steady.”

“Slow and steady wins the weight loss race,” she told FEMAIL.

Brittany’s tips for lasting weight loss

1. Go slow and steady with weight loss.

2. Stop dieting and restrictions, they are designed to rob you of your happiness.

3. Make your goals clear, because starting a healthy eating plan without a clearly defined goal is like driving to a new location without putting the destination in Google Maps.

4. Stop looking for quick fixes and focus on one thing at a time.

5. If you want to change your body for good, you have to change your lifestyle.

6. Have a plan designed for you and only you, as everyone’s goals are different, so finding a “random diet and exercise on Google won’t get you any results.”

“Going into it all at once and curbing things will only leave you feeling drained if you can’t keep up with your regimen.”

Brittany said before losing the weight that she was in a “bad place” with her mental health.

“I was afraid of carbs because I thought they would make me fat. I also yo-yoed on and off the keto diet because I saw results initially and then it just stopped working,” she said.

The 27-year-old recalled having “severe panic attacks” and hiding her body in “long, baggy clothes.”

Even worse, Brittany’s energy level was “really suffering” and she had to seek help from a specialist to deal with her fatigue.

Brittany said her diet used to be filled with no breakfast, a vending machine snack like chips, giant portions of leftovers for lunch and big meals at dinner followed by ice cream.

However, when she stepped on the scale at a friend’s house and the number stared back at her, she knew she had to change.

To lose weight, Brittany completely changed her diet: replacing takeout and large portions with nutritious but healthy meals and snacks.

“Now I eat great, great food that makes me feel good afterwards,” she said.

“I take typical foods and put a more nutritious spin on them.

“This morning I had Biscoff and banana baked oats, lunch was fresh spring rolls and for dinner I had homemade nachos made from tortillas.”

“I never used to like working out until I found a program I love and now it’s just a habit and I love how it makes me feel,” said Brittany (pictured now)

Brittany said she’s learned that being on a health trip “doesn’t have to be stupid and you don’t have to cut out all the foods you like.”

“It’s about striking the perfect balance between a mix of whole foods and nourishment for the soul, and never labeling any food as good or bad,” she said.

“Food is just food, and labeling it makes you feel guilty, which can lead to eating restrictions and binge eating.”

In addition to eating healthy, the 27-year-old wants to train for an hour five days a week and take 10,000 steps every day.

“I never used to like working out until I found a program I love and now it’s just a habit and I love how it makes me feel,” she said.

Her revision has also led her to switch careers.

Brittany is now a fitness coach and she has created her own fitness app ‘BrittFit’ which contains hundreds of healthy recipes and workout routines.

“I will also be participating in my first WBFF Bikini Show in July,” she added.

“I do it because I want to show the world my transformation and to know that anything is possible if you put your mind to it.”