Of which 1.6 g sugars and 4.3 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 (shrimp) · Selenium (shrimp) · Complete protein (quinoa)
Allergens crustaceans (shellfish)
Shrimp bowl with avocado and quinoa
Simple layers, ready before you're truly hungry.
Ingredients
- 200 g (7 oz) shrimp, peeled and deveined
- 80 g (2¾ oz) quinoa (uncooked weight) — then boiled in water
- ½ ripe avocado, sliced (75 g / 2¾ oz)
- ½ tomato, cut into pieces (50 g / 1¾ oz)
- arugula, to taste (20 g / ¾ oz)
- fresh cilantro, to taste
- 2 cloves garlic, minced (6 g)
- 1 tbsp olive oil (10 g)
- ½ lemon, juice only (15 g / ½ oz)
Method
- Cook the quinoa in water with a pinch of salt for 12–15 minutes, until the grains open up.
- Meanwhile, heat half the olive oil in a skillet and sauté the garlic for 30 seconds.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.