Calories: 945kcal (or 586kcal)
Macros: 82g Protein, 110g Carb & 22g Fat
So many complimentary tasty flavours on this 100% whole food dinner – no processed foods in sight. In todays modern western diets, we don’t get enough fibre and nutrient density, plus the processed packaged foods dull our sensitivity to whole foods. Try eating whole foods only for a week, and the flavours in a strawberry, or beetroot for that matter, will blow you away. This plate achieves so much with so little, but most importantly its jam packed full of goodness for your gut and body. What I love with whole food diets, is that you can have SO MUCH MORE volume for your calorie budget. The foods are nutrient dense but not calorie dense. If you want a smaller calorie option, drop the Chicken to 150g (1x breast), Sweet Potato to 200g and Crushed Garlic to 1 teaspoon, and save 359 calories.
- Organic Chicken Breast – 300g
- Extra Virgin Coconut Oil – 1x teaspoon
- Crushed Garlic – 2x teaspoons
- Sweet Potato – 400g
- Rice Bran Oil – 1x teaspoon
- Chip Seasoning – generous dusting
- Purple Sprouting Broccoli – 96g
- Hummus – 2x tablespoons
- To Flavour – Dired Mixed Herbs
Chicken offer great sources of healthy lean protein. You get a great portion of indigestible fibre and prebiotic benefits for your guts’ microbiome (i.e. feeding the beneficial bacteria), that come with Broccoli and Beetroot. Broccoli also brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium. Beetroot, considered a superfood, is a good source of iron, nitrates, betaine, magnesium and other antioxidants, in addition to helping lower blood pressure and boost exercise performance. Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato. Lastly, Hummus contains Chickpeas and Sesame Seeds, that combined provide you with protein and fibre, and are high in iron, folate, phosphorus, B vitamins, magnesium and contain cholesterol-lowering phytosterols.
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.