Calories: 716kcal (or 583kcal)
Macros: 28g Protein, 58g Carb & 44g Fat
Yep… it was so delicious! Here’s a new and really interesting way to prepare Sweet Potato – to shred it and fry it in coconut oil until it browns. It has a bit of crisp, whilst still being soft, buttery and a hint of sweetness. Chuck an egg on that too, with some fresh Avocado and a Parma Ham Salad and… voila! Mouth watering and thoroughly satisfying due to the healthy fats and flavours running throughout. As I’m on a mini-cut (short calories restricted diet), I’m skipping breakfast and dealing down lunch, which allows me to keep dinners about the same. This is a perfect light Lunch or post workout meal if supplemented with a protein shake. For a lower calorie option, reduce to one Egg and 150g of Sweet Potato and save 133kcal.
- Free Range Eggs – 2x
- Butter – 5g
- Sweet Potato – 220g
- Coconut Oil – 1x teaspoon
- Avocado – ½ fruit
- Gluten-free Pesto – 1x teaspoon
- Prosciutto di Parma – 2x slice
- Butterhead Lettuce Salad – 23g
- Cucumber – 30g
- Cherry Tomatoes – 4x
- Extra Virgin Olive Oil – 1x teaspoon
- To flavour – Chilli Flakes, Sea Salt & Black Pepper
Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato. 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. Healthy fats from Avocado and Grass-fed Butter. Coconut oil offers a host of wellness benefits, hence the hype. It is high in healthy fats called medium-chain fatty acids (MCFAs) that increase healthy cholesterol. MCFAs provide the perfect source of energy because they are much easier to digest and convert to energy, are not readily stored as fat, antimicrobial and antifungal.
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.