🔥 Why This Meal Rocks:
- High protein for muscle recovery 💪
- Complex carbs for long-lasting energy ⚡
- Fiber & vitamins for overall health 🌿
Perfect for lunch or dinner—especially after a tough workout!
🍗 Ingredients (1 serving)
| Ingredient | Amount |
|---|---|
| Chicken breast (skinless) | 150–200g |
| Sweet potato | 1 medium (150g) |
| Broccoli | 1 cup (100g) |
| Olive oil | 1 tbsp |
| Garlic (optional) | 1 clove |
| Lemon juice | 1 tsp |
| Salt & pepper | To taste |
| Paprika or chili flakes | Optional |
👨🍳 How to Cook
Step 1: Prep the Chicken
- Rub chicken with olive oil, garlic, salt, pepper, and paprika.
- Optional: Add lemon juice for flavor and tenderizing.
- Let it rest for 10–15 mins (or overnight in the fridge if you prep early).
Step 2: Cook the Sweet Potato
- Peel and cut into chunks or wedges.
- Boil or steam for ~10–15 mins until soft, OR roast at 200°C (400°F) for 20–25 mins with olive oil and a pinch of salt.
Step 3: Grill the Chicken
- Use a non-stick pan or grill.
- Cook on medium heat for 5–6 mins per side until golden and cooked through (juices should run clear).
- Let it rest 3–5 mins before slicing.
Step 4: Steam or Sauté Broccoli
- Steam for 3–4 mins until bright green and tender-crisp.
- OR sauté with a little olive oil and garlic for extra flavor.
🍴 Nutrition Info (Approximate per serving):
| Nutrient | Amount |
|---|---|
| Calories | 450–500 kcal |
| Protein | 40–45g |
| Carbs | 30–35g |
| Fat | 15–18g |
| Fiber | 6–8g |
🕒 When to Eat This Meal?
Best as:
- Post-workout lunch/dinner – Helps your muscles repair and reload your energy stores.
- Balanced dinner on rest days.
💡 Pro Tips:
- Want to bulk? Add more sweet potato or a handful of quinoa.
- Cutting fat? Use less oil and go for steaming instead of roasting.
- Add a spoon of Greek yogurt on the side for extra protein and taste.
Let me know if you want more recipes like this—like breakfast options, smoothies, or snacks for athletes!
