Chicken, Rice and Broccoli
The plate most lifters end up at eventually: lean protein, fast carbohydrate and a green vegetable, in proportions you can scale up or down without thinking.
- Calories
- 769
- Protein
- 72.4 g
- Carbs
- 81.3 g
- Fat
- 15.6 g
What goes in it
- Chicken breast200 g
- White rice250 g
- Broccoli150 g
- Olive oil7 g
Ingredients name the food, not a particular brand or cut. Ground beef means the 80% lean one unless you have told MuscleBuddy you prefer the 93%, and the numbers above move with that choice.
Where it fits in a day
Weeks that use it
More lunch ideas
Beef and Sweet Potato Bowl
A heavier bowl for a training day. The sweet potato carries most of the carbohydrate and the beef does the rest of the work.
- Calories
- 745
- Protein
- 35.2 g
- Carbs
- 57.8 g
- Fat
- 41.8 g
Lunch · Dinner
Tuna Pasta
Store-cupboard food. Nothing here needs to be fresh, which makes it the plate that survives a week you did not shop for.
- Calories
- 713
- Protein
- 52.5 g
- Carbs
- 83.3 g
- Fat
- 17.7 g
Lunch · Dinner
Tofu and Black Bean Rice Bowl
Two plant proteins in one bowl, which is what it takes to reach a serious protein number without animal food.
- Calories
- 626
- Protein
- 33.4 g
- Carbs
- 87.9 g
- Fat
- 18.2 g
Lunch · Dinner
Put this plate in a week that adds up
MuscleBuddy scales the portions to your targets, fits the plate into your training day, and swaps it out when your pantry or your appetite says otherwise.
Create your free account