Of which 12.5 g sugars and 11.6 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 45.6 g protein per serving · Vitamin A (sweet potato) · Fiber (sweet potato)
Allergens sesame
Steak bowl with sweet potato and avocado
Grilled steak, roasted sweet potato and avocado in a complete post-workout bowl.
Ingredients
- 180 g (6½ oz) lean steak
- 1 medium sweet potato, diced (200 g / 7 oz)
- ½ avocado (85 g / 3 oz)
- 1 handful of arugula and fresh spinach (50 g / 1¾ oz)
- 1 handful of cherry tomatoes (60 g / 2 oz)
- 5 g sesame seeds
- 1 tsp olive oil (6 g)
- lemon juice, to taste (5 g)
- salt and pepper, to taste
Method
- Preheat the oven to 200 °C (400 °F) and cut the sweet potato into small cubes.
- Toss the sweet potato with a little olive oil, salt and pepper and roast for 20 minutes, until tender inside and golden outside.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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