Calories: 1093 kcal (or 739kcal)
Macros: 78g Protein, 75g Carb & 53g Fat
I’m sure I don’t need to push the idea of steak and chips at home. You’d jump at the chance right? Well, we can go one better in terms of nutrition and taste, but switching to yummy Sweet Potato Fries and added in the sweet smokiness of the Shredded Beetroot. Moreover, we’ve upgraded the Broccoli for Tender Stem, which in my opinion is a more subtle flavour and texture, and we’ve updated the mushrooms to Shimeji Mushrooms which are just cool! Drench the steak in garlicy butter sauce to add in good fats for both satisfaction and optimal health. In all fairness, I’d go for Fillet Steak all day long, but at £8+, that’s reserved for special occasions. 8oz Rump is about £4 and Sirloin is comes in at about £6.
For a smaller lower calorie option, reduce to a 6oz cut of Sirloin, 150g of Sweet Potato Fries and 8g of Butter in the sauce. This will save you 354 calories, without sacrificing on tase whatsoever.
- Grass-Fed Sirloin Steak – 227g / 8oz
- Sweet Potato Fries – 245g
- Tender Stem Broccoli – 100g
- Sweet & Smoky Shredded Beetroot – 60g
- Grass-Fed Butter – 20g
- Crushed Garlic (Lazy) – 2x teaspoons
- Shimeji Exotic Mushrooms – 50g
- Seasoning/flavours – Sea Salt & Black Pepper
- 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.
- 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.
- Garlic & Broccoli 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.
- 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.
- Beetroot is a good source of iron, nitrates, betaine, magnesium and other antioxidants, in addition to helping lower blood pressure and boost exercise performance.
- Grass Fed Butter is a great source of healthy-fats that promote optimal health and hormone production.
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.