Calories: 1094 kcal (or 625 kcal smaller portion)
Macros: 74g Protein, 91g Carb & 53g Fat
This… was… DELICIOUS! So juicy, flavoursome, textured and great for you. First and foremost, the simplicity of pan fried Salmon with skin is a perfect blend of flavour, healthy fats and meatiness to satisfy even those who are not too keen on fish. Then, by taking out all the seeds and baking the Beef Tomato, you remove the substances that can upset stomachs (the Lectins) whilst retaining an intense juiciness. The Chilli and Lime Rice soaks up the juice of the Tomato, whilst offering the starchy carb to round off the plate perfectly. Such a taste explosion – you’ve got to try it! Lastly, gently cook the amazingly tasty Tender Stem Broccoli and Baby Leeks, and finish them in some butter, for the best tasting greens you can get. 😋
For a smaller portion, drop to 1x Beef Tomato, 1x Salmon Fillet, 125g Rice and 30g of Hummus, which would save you 469 calories.
- Wild Caught Boneless Salmon with Skin – 2x fillets
- Beef Tomatoes – 2x
- Sweet Chilli & Lime Rice (microwavable) – 250g / pack
- Baby Leeks – 66g / 4x
- Tender Stem Broccoli – 63g
- Rice Bran Oil – 1x teaspoon
- Grass Fed Butter – 10g
- Hummus – 60g
- Flavouring / Seasning – 1x tsp Fish Seasoning & Rock Salt
- Salmon is a great source of protein, that is rich in Omega-3 Fatty Acids (great for the brain), high in Vitamin B, good source of potassium and loaded in Selenium. All combined give a host of benefits ranging from cardiovascular, improved mood and cognition, Joint protection and eye benefits.
- 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
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore Butter contains no to only trace amounts of lactose.
- Chickpeas (within Hummus) provide you with protein and fibre, and are high in iron, folate, phosphorus and B vitamins.
- Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to the lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
- 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.
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.