Calories: 1071 kcal (or 536 kcal smaller portion)
Macros: 94g Protein, 126g Carb & 24g Fat
Indo-Italian – the fusion of Indian and Italian cuisine, is a confusing but exciting experience for your palate and well worth a try. This easy to make curry blends the tastes of say an arrabbiata pasta dish with a spicy tomato-based Indian curry, in what is a moreish and really enjoyable combo. All the goodness of Italian flavours without the gluten-containing pasta. All the goodness of Indian cuisine without the rich creams and oils. And, all in the comfort of your own home! Added bonus – you know exactly how many calories you consumed. 👍
If you’re bulking, rice and lean beef is always a winner as you get a lot of protein, carbs and creatine, with little wasted calories going to fats. I had this whole bowl whilst on a calorie restricted cut! You just need to manage your daily calories. That said, it’s a BIG portion, suited to those with big appetites and a preference for big dinners. Many people would be equally satisfied with a half portion, which would save you 536 calories.
- Beef Stir Fry Strips – 357g
- Italian Passata with basil – 170g
- Mushrooms – 6x medium
- Raw Honey – 1x teaspoon
- Diced Onions – 2x tablespoon
- Crushed Garlic (lazy) – 1x teaspoon
- Ginger (lazy) – ½ x teaspoon
- Garlic Salt – 1x teaspoon
- Garam Massala Powder – 1x teaspoon
- Chilli Powder – 1x teaspoon
- Turmeric – ½ x teaspoon
- Cumin – ½ x teaspoon
- Cinnamon – ½ x teaspoon
- Coconut Yoghurt (Koko) – 2 x tablespoon
- Basmati Rice (microwavable packet) – 250g
- Garnish – couple sprigs of Coriander
- Grass-fed Beef is one of the most nutritious foods you can eat, and is a great source of protein, Creatine and Carnosine, both very supportive to having developing and maintaining a lean physique and brain function. It is loaded with vitamins, minerals, antioxidants and various other nutrients that can have profound effects on health, such as Niacin, B12, B6, Iron, Zinc and Selenium. Grass-fed beef is even more nutritious than grain-fed, containing plenty of heart healthy Omega-3s, the fatty acid CLA, along with more Vitamins A and E.
- White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed. Great for getting in easily digested carbs and calories.
- 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.
- 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.
- Turmeric is all the rage this year, due it’s ability to fight inflammation, containing antioxidants, protecting your heart, having brain boosting properties and linked to helping ward off diabetes and cancer.
- Ginger is cited to be an anti-inflammatory, antioxidant, Antinausea and weight loss aid.
- 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.
- Cumin is high in iron, so it’s especially helpful for anemia when you consume it along with foods that are high in vitamin C. Cumin is widely used in India to aid in digestion, lower blood sugar levels and to help in cancer prevention
- Coconut is high in fiber, protein, and healthy fats and is free from wheat and other grains. It has a good hit of manganese, selenium and copper. It is also low in sugar, digestible carbohydrates and calories, and has a low score on the glycemic index.
- Passata is an uncooked tomato puree that has been strained of seeds and skin. It is widely used in traditional Italian cooking, as the removal of the seeds and skin improve digestibability and lower stomach upsets with having a tomato concentrate meal.
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.