Of which 3.2 g sugars and 3.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Complete protein (quinoa)
Allergens none
Chicken, quinoa and fresh vegetable bowl
The lunch that keeps you full until late afternoon.
Ingredients
- 1 breast chicken (200 g / 7 oz)
- 100 g (3½ oz) cooked tricolor quinoa
- 1 tomato (80 g / 2¾ oz)
- ½ cucumber (80 g / 2¾ oz)
- ½ bell pepper (50 g / 1¾ oz)
- 1 handful of arugula (20 g / ¾ oz)
- 1 handful of baby spinach (20 g / ¾ oz)
- 1 tbsp extra-virgin olive oil (10 g)
- lemon juice, to taste
- dried oregano, to taste
- salt and pepper, to taste
Method
- Season the chicken breast with oregano, salt and pepper and let it sit for 5 minutes.
- If the quinoa isn't cooked yet, cook 40 g of raw quinoa in water with a pinch of salt for 15 minutes (it yields about 100 g), drain and let it cool.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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