Calories: 1352 kcal (or 745kcal)
Macros: 93g Protein, 89g Carb & 73g Fat
Here’s a good old English classic, but upgraded just like AdapNation do on both the flavour, texture and nutrition fronts! It’s a classic for a reason – Gammon and Eggs is a perfect marriage of ingredients, but for me it lakes some crunch and fibre that you get from green veg, and the tradition of chips (thick cut fries) can leave you you body wanting more, but unable to put your finger on it. Cooking the Unsmoked Gammon in Honey and Wholegrain Mustard is brings a little sweet and spice to the Gammon – delicious. Then add in the buttery crushed New Potatoes and Chives and the dimension of this plate has already changed for the better. Lastly, load up with Tender Stem Broccoli and Buttery Leeks to round off this plate with nutrients, fibre, volume and a little crunch. YUMMMMMMY! 😋
For a smaller lower calorie option, reduce to 1 Egg, 1 Gammon Steak, 200g New Potatoes and Half the Honey, Mustard and Butter. This will save you 607 calories.
- Unsmoked Gammon Steaks – 2x steaks / 340g
- Honey – 2x teaspoons
- Wholegrain Mustard – 2 teaspoons
- Free Range Eggs – 2x
- Baby New Potatoes – 358g
- Grass Fed Butter – 10g
- Chives – 1x teaspoon
- Leeks – 100g
- Tender Stem Broccoli – 100g
- Rice Bran Oil – 1x teaspoon
- Lemon – ½ x fruit
- Quality Pork is high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Lean pork, when trimmed of visible fat, is nutrient-dense and satisfying. Best to treat pork as a treat as there are more nutritious meats and it’s high in calories.
- 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. They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Check out this Article for more insight on this ‘Perfect Food’.
- Broccoli & Leeks are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
- Broccoli brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium.
- Leeks have sulfur-containing compounds that fight dangerous free radicals in your body, and also contain kaempferol, a flavonol that may help fight cancer and lower your risk of chronic diseases including heart disease. Plus, they have nutrients such as vitamin A, K, B’s, Folic Acid and Magnesium
- Raw Honey contains disease-preventing and disease-fighting flavonoids and antioxidants and has been scientifically proven to help with allergies, diabetes, sleep problems, coughs and wound healing. Due to 53% fructose content, limit consumption to avoid spiking insulin.
- Mustard is an excellent source of essential minerals including potassium, calcium and phosphorous. It is also a good source of magnesium and dietary fibre. Mustard stimulates the appetite by increasing salivation by up to eight times, and also has digestive, laxative, antiseptic, and circulative stimulant properties.
- White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
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.