Chicken Thigh and Brown Rice Plate
Thigh instead of breast, so the plate carries its own fat and needs no oil added. It also tastes like something on day three of leftovers.
- Calories
- 645
- Protein
- 54.2 g
- Carbs
- 67.1 g
- Fat
- 17.6 g
What goes in it
- Chicken thigh180 g
- Brown rice220 g
- Broccoli150 g
Ingredients name the food, not a particular brand or cut.
Where it fits in a day
Weeks that use it
More lunch ideas
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
Lunch · Dinner
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
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 for another when you run out of an ingredient or want something else.
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