Calories: 1282 kcal (or 695kcal)
Macros: 102g Protein, 114g Carb & 48g Fat
Yet another use for the star performer in the IIFYM+ Thrive eating approach – the Sweet Potato. This time, buttery loaded Sweet Potato halves with Red Onion Chutney and soft Goats Cheese. Delicious! In case that wasn’t enough of a flavour explosion, combine with Chicken that has been topped with a pan-fried combo of Onions and Smoke Dried Pancetta Lardons and you’ll be smiling from ear to ear. To balance the plate with some milder tones and extra nutrients, add some crunchy Mangetout and Carrots, both lightly covered with the cooking sauce from the chicken topping and s dash of Sea Salt. Bon Appetite! 😋
For a smaller lower calorie option, reduce to 220g Sweet Potato, one Chicken Breast, 15g Grass Fed Butter and halve the Pancetta Lardons, Onion Chutney and Goats Cheese. This will save you 587 calories, whilst maintaining the experience and all the flavours of this meal.
- Organic Chicken Breast – 300g / 2x breasts
- Smoke Dried Pancetta Lardons – 54g
- Diced Onions – 1x tablespoon
- Crushed Garlic (lazy) – 1x teaspoon
- Grass-Fed Butter – 20g
- Sweet Potato – 452g
- Red Caramelised Onion Chutney – 20g
- Soft Goats Cheese – 33g
- Mangetout – 42g
- Carrots – 1x medium
- Seasoning to taste – Sea Salt & Black Pepper
- Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
- 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 fibre content that slows the absorption of the carbs.
- Grass Fed Butter is a great source of healthy-fats that promote optimal health and hormone production.
- Onions & Garlic are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Mangetout is a good source of B1 (thiamin) and folic acid. And because you eat the whole pod, mange tout are a greater source of the antioxidant vitamins A and C than ordinary peas. They are also an excellent source of dietary fibre.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- Pancetta Lardons is cured pork, and as such it will have higher concentrations of sodium and fat. Quality Pork is high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Best to treat pork as a treat as there are more nutritious meats and it’s high in calories.
- Goats Cheese – Goats do not contain a certain mutation in the milk that most cows do, making their milk and cheese much more digestion friendly and look uncannily similar at a DNA level to human milk.
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.