Calories: 1184 kcal (or 653kcal)
Macros: 82g Protein, 106g Carb & 51g Fat
Wholesome, filling and packed full of amazing natural flavours. It’s funny, but the more you transition away from processed/packaged food and simple sugars, the less your tastes are hijacked, leaving you appreciating the awesomeness of whole natural foods like never before. Your senses are heightened once you eliminate the obscene amounts of sugar and salt added top pre-made foods. For example – our family now LOVE Sweet Potato! So incredibly tasty and just as versatile as White Potato, but also have more fibre and loads more nutrients. And, It doesn’t give you that post meal crash that’s common with spuds.
Combine with with sautéed Mushrooms, Tender Stem Broccoli and Beetroot and not only do you have a yummy healthy plate, but you get 23g of fiber, which effectively is about 100 calories that will not be absorbed by the body. 100 free calories – woo hoo! Lets not forget the juicy Cajon Spiced Chicken Thighs and Homemade Guacamole – both set this plate off beautifully and come with good protein and healthy fats.
This is a big plate, for those with big appetites. For a smaller lower calorie option, drop to 200g of Sweet Potato, 1x Chicken Thigh and Reduce the Guac by half. This will save you 531 calories, whilst maintaining must of the nutrients and fibre.
- Free Range Chicken Thighs – 3x
- Cajun Spice – 2x teaspoons
- Sweet Potato – 370g
- Rice Bran Oil – 2x teaspoons
- Tender Stem Broccoli – 100g
- Sweet & Smoky Shredded Beetroot – 60g
- White Mushrooms – 7x small
- Grass Fed Butter – 10g
- Avocado – ½ Fruit
- Crushed Garlic – ½ teaspoon
- Cumin – ½ teaspoon
- Ground Cloves – dash
- Lemon – ¼ fruit
Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fiber content that slows the absorption of the carbs. Then you have the indigestible fibre and prebiotic benefits for your guts microbiome that come with Mushrooms, Garlic, Broccoli and Beetroot.
Broccoli also brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium. Normal White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2. Beetroot is a good source of iron, nitrates, betaine, magnesium and other antioxidants, in addition to helping lower blood pressure and boost exercise performance.
Then you have the healthy fats from Avocados and Butter. It’s not just the heart-healthy fats in Avocados, they are also incredibly nutritious, have more potassium than bananas, are loaded with fibre and can lower triglyceride levels.
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.