Of which 10.1 g sugars and 3.6 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 Vitamin A (sweet potato) · Fiber (sweet potato) · Lean protein (poultry)
Allergens none
Grilled chicken with sweet potato and spinach
The classic meal-prep plate: protein, carbs and greens.
Ingredients
- 1 chicken breast (180 g / 6½ oz)
- 1 sweet potato (200 g / 7 oz)
- 1 handful of fresh spinach (100 g / 3½ oz)
- 2 cloves garlic (10 g)
- 1 small sprig fresh rosemary (3 g)
- 1½ tbsp olive oil (15 g / ½ oz)
- salt and pepper, to taste
Method
- Cut the sweet potato into cubes, toss with a little olive oil and roast in the oven at 200 °C (400 °F) for 22–25 minutes.
- Season the chicken breast with salt, pepper and rosemary.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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