Tuna, Egg and Vegetable Salad
Two cheap proteins over a bowl of vegetables, dressed with the oil rather than swimming in it. Assembled cold, so it survives a morning in a bag.
- Calories
- 468
- Protein
- 48.6 g
- Carbs
- 26.4 g
- Fat
- 18.1 g
What goes in it
- Canned tuna120 g
- Egg100 g
- Mixed vegetables150 g
- Bell pepper100 g
- Olive oil7 g
Ingredients name the food, not a particular brand or cut.
Where it fits in a day
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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
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