Calories: 1070 kcal (or 697 kcal)
Macros: 66g Protein, 125g Carb & 35g Fat
The trick with healthy food is to make it interesting and exciting. It’s all in the flavours and seasoning, and this plate is no exception. Salmon is a tasty fish all by itself, but add in the homemade Teriyaki sauce and spices in the Rice Noodles and you create a mouth watering dish. Works well as a lunch or dinner, and combines a healthy source of protein, fats and carbs. If you’re working to a tight daily calorie budget or simply don’t have my kinda appetite, use only one pack of Rice Noodles and one fillet of Salmon. This will drop 371 calories from above.
- Wild-caught Salmon – 2x (without skin) / 200g
- Sweet Chilli Dipping Sauce – 40ml
- White Wine Vinegar – 1x tablespoon
- Honey – 1x tablespoon
- Sesame Seeds – 2x teaspoons
- Gluten-free Rice Noodles (e.g. Amoy) – 2x packs / 300g
- Eggs – 1x
- Broccoli – 30g
- Carrots – 1x small
- Leek – 50g
- Spring Onion – 1x small
- Light Soy Sauce – 2x tablespoon
- Garlic – 1x clove
- Herbs and seasoning
- Cumin – 1-2 pinches
- Paprika – 1-2 pinches
Salmon is a great source of protein, that is rich in Omega-3 Fatty Acids (great for the brain), high in Vitamin B, good source of potassium and loaded in Selenium. All combined give a host of benefits ranging from cardiovascular, improved mood and cognition, Joint protection and eye benefits. Eggs are great source of protein and should be a staple for most active people, with egg yolk providing a nice hit of good cholesterol that helps with hormone production and cell energy.
Then you have the indigestible fibre and prebiotic benefits for your guts microbiome (i.e. feeding the beneficial bacteria), that come with garlic and broccoli. Broccoli also brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium.
Follow this Food Diary Micro Blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.