AdapNation’s Surf & Turf

2 min read

Calories: 1198 kcal (or 812kcal)

Macros: 97g Protein, 74g Carb & 57g Fat


Steak at home… yes please! And it doesn’t need to break the bank or be naughty. This meal costs about £8 per  person, and even less if you don’t have my portion size. The classic of Steak with King Prawns, Peppercorn Sauce and Mushrooms hits the spot. Then it’s elevated to a whole new level with the crunchy Sweet Potato Fries, buttery Tender Stem Broccoli and the punch vine Cherry Tomatoes. Wow! This plate of food is so incredibly nutritious. Amazing for gut health, chocka with vitamins and minerals, lots of fibre and has a healthy dose of creatine and iron. Check out the benefits below.

For a smaller lower calorie option, drop to a 6oz Rump Steak (or even Fillet), 150g Sweet Potato Fries and halve the Prawns and Peppercorn Sauce. This will save you 386 calories.

AdapNation's Surf & Turf P2


  • Rump Steak – 256g / 9oz
  • Cooked & Peeled King Prawns – 160g
  • Sweet Potato Fries – 230g
  • Tender Stem Broccoli – 100g
  • White Mushrooms – 8x medium
  • Creamy Peppercorn Sauce (packet) – 1 serving
  • Semi Skimmed A2 Milk – 70ml
  • Grass-fed Butter – 10g
  • Cherry Tomatoes on Vine – 6x
  • Other Seasoning / Flavour Additions – Seas Salt & Black Pepper

AdapNation's Surf & Turf P3


  • 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.
  • Prawns are even lower in calories and fat than chicken yet with much more protein, and therefore a great lean protein source. The are rich in Omega 3 oils that assist with reduced risk of heart issues and are anti-inflammatory. Prawns are an excellent source of vitamins including iodine which is essential for thyroid gland function, Iron and Zinc. They are especially rich in Niacin, essential for a healthy skin and for the release of energy in the body.
  • 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.
  • Broccoli, Mushrooms & Sweet Potato 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.
  • 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.

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.

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