Calories: 1145 kcal (or 677 kcal smaller portion)
Macros: 64g Protein, 78g Carb & 65g Fat
Take a look at these pics with caution – your mouth will water. You will get hungry! This meal marries together the lure of a great British fry up with the hipster nutritious vibe that is becoming so popular globally. And it doe sit so well. This was a good day for me. 😋 It’s one of those meals that makes you grateful for the rest of the day, puts a smile on your face, and the experience of eating it kicks around for hours afterwards. Fast cooking cubed Sweet Potatoes seasoned and baked in Rice Bran Oil are just divine. Combine with the indulgent healthy fats from eggs and avocado. Yum! Then layer in the buttery Mushrooms and salty crispy bacon and voila. 👌🏻
You can easily chop this down to a smaller portion and calorie hit by reducing to 2x Eggs, 1x Bacon rasher, 35g of Avocado (½ medium), 10g of Butter and 150g of Sweet Potato. This maintains the same taste and experience, whilst saving you 468 calories.
- Sweet Potato – 295g
- Rice Bran Oil – 1x teaspoon
- Free Range Eggs – 3x
- Mushrooms – 8x medium
- Grass Fed Butter – 15g
- Avocado – 72g, 1x small
- Unsmoked Back Bacon – 2x rashers
- Tomato – 1x medium
- Crushed Garlic (lazy) – 1x teaspoon
- Flavouring & Garnish – Sea Salt, Black Pepper & Chilli Flakes
- 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.
- 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.
- Avocados are an incredible source of heart-healthy fats. They are also incredibly nutritious, have more potassium than bananas, are loaded with fibre and can lower triglyceride levels.
- 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.
- 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.
- 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. Garlic is a great source of indigestible fibre (inulin) and has prebiotic benefits for your guts microbiome.
- 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.
- 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.
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.