C29 – Challenge – Week 4 Male

Monday

Spinach Omelette with Mushrooms, Ham & Gruyere Cheese

40.5g Protein | 17.3g Fats | 9.1g Carbs | 354 Calories | Egg, Spinach, Button Mushrooms, Ham, Gruyere Cheese, Fine Herbs, Salt, Pepper

Tandoori Chicken with Cauliflower, Palak & House Mint Yoghurt

41.5g Protein | 21.3g Fats | 25.3g Carbs | 459 Calories |Chicken Thigh, Cauliflower, Green Beans, Red Onions, EVOO, Yoghurt, Ginger, Garlic, Garam & Chat Masala, Lemon Juice, Kasoori Methi, Nutmeg, Mustard Oil, Cumin, Palak, Onion, Tomato, Coriander, Red Chili Powder, Turmeric, Cream, Butter, Mint, Yoghurt, Green Chili, Salt, Pepper

Preserved Lemon Marinated Sole Fish with Eggplant Caponata

42.4g Protein | 21.7g Fats | 22.6g Carbs | 455 Calories |Sole Fish,  Eggplant, Onion, Celery, Garlic, Tomato, Green Olives, Capers, Zucchini, Red Peppers, Artichokes, Coriander leaf, Oregano, Red Wine Vinegar, White Wine Vinegar, Lemon, Parsley, Cumin Powder, Coriander Powder, Paprika, Lime Juice, EVOO, Salt, Pepper

 

Tuesday

Scrambled Eggs with Smoked Salmon, Asparagus, Goat Cheese & Fresh Dill

42.3g Protein | 22.8g Fats | 4.5g Carbs | 392 Calories |Egg, Salmon, Asparagus, Goats Cheese, Dill, Salt, Pepper

Isaan Style Roasted Chicken Breast with Choy Sum, Red Peppers & Carrots

49.7g Protein | 9.4g Fats | 37.2g Carbs | 432 Calories | Chicken, Choi Sum, Carrot, Red Pepper, Cherry Tomato, Fish Sauce, Palm Sugar, Lemongrass, Coriander Seed, Coriander, Tamarind, Rice Powder, Thai Chili, Cilantro, EVOO, Salt, Pepper

Beef Chili Con Carne with Charred Corn, Roasted Peppers & Tomatoes & Cheddar Cheese

39.4g Protein | 16.8g Fats | 35g Carbs | 449 Calories | Beef, Red Onion, Green Pepper, Red Pepper, Sweet Corn, Coriander, Ancho Chili Powder, Basil, Red Kidney Beans, Green Bell Pepper, Cayenne Pepper, Garlic, Onion, Oregano, Paprika, Tomato Paste, Tobasco Sauce, Tomato, Cooking Wine, Cheddar Cheese, Parsley, Salt, Pepper

 

Wednesday

Bacon & Mushroom Frittata with Smoked Scamorza and Oregano

36.6g Protein | 29.4g Fats | 9.4g Carbs | 448 Calories |Egg, Milk, Bacon, Mushroom, Onion, Smoked Scamorza, Oregano, Salt, Pepper

Yoghurt & Tahini Chicken Salad with Sauteed Kai Lan & Pickled Vegetables

49.3g Protein | 9.7g Fats | 40.5g Carbs | 447 Calories | Chicken, Carrot, Cauliflower, Green Beans, Red Pepper, Kai Lan, Vinegar, Cucumber, Celery, Garlic, Tahini, Lemon Juice, Honey, Yoghurt, Cilantro, Sesame Seeds, EVOO, Salt, Pepper

Miso & Tamari Glazed Salmon with Japanese Coleslaw & Roasted Sesame Dressing

33.4g Protein | 26.2g Fats | 19g Carbs | 445 Calories | Salmon, Cabbage, Carrot, Red Pepper, Edamame, Green Onion, Sesame Seeds, Coriander, Sake, Mirin, White Miso Paste, Brown Sugar, Tamari, Rice Vinegar, Sesame Oil, Salt, Pepper

 

Thursday

Beef Sausage Patty, Oven Roasted Tomato, Sautéed Mushrooms, Spinach & Medium Poached Eggs

44.4g Protein | 20.5g Fats | 17.6g Carbs | 432 Calories |Beef, Egg, Mushrooms, Tomato, Dried Chili, Cayenne Pepper, Parsley, Maple Syrup, Coarse Black Pepper, Sage, Thyme, Milk, Bread, Oregano, EVOO, Salt, Pepper

Ground Turkey Enchilada with Sauteed Vegetables

44.8g Protein | 19.2g Fats | 24.9g Carbs | 451 Calories | Turkey, Broccoli, Red Pepper, Pumpkin, Grapeseed Oil, Red Onion, Black Bean, Garlic, Cumin, Cinnamon, Cilantro, Flour, Chili, Oregano, Tomato Paste, Apple Cider Vinegar, Jack Cheese, EVOO, Salt, Pepper

Pistachio Crusted Alaskan Halibut with Roasted Tomato Fondue & Steamed Green Vegetables

45.6g Protein | 14.7g Fats |32g Carbs | 443 Calories | Halibut, Broccoli, Snow Peas, Green Beans, Pistachios, Grainy Mustard, Tomato, Shallots, Garlic, Thyme, Rosemary, EVOO, Salt, Pepper

 

Friday

Mediterranean Egg White Scrambled with Chicken Breast, Zucchini, Red Peppers & Feta Cheese

42.3g Protein |22.8g Fats | 4.5g Carbs | 392 Calories |Egg White, Green Zucchini, Yellow Zucchini, Red Onion, Red Pepper, Feta Cheese, Parsley, EVOO, Salt, Pepper

Makhani Coconut Chicken Curry with Broccoli & Green Beans

56.1g Protein | 7.6g Fats | 29.8g Carbs | 412 Calories | Chicken, Broccoli, Long Beans, Peas, EVOO, Ginger, Garlic, Garam Masala, Lemon Juice, Kassori Methi, Nutmeg, Mustard Oil, Cumin Powder, Chat Masala, Yoghurt, Cinnamon, Cardemom, Curry Leaf, Coconut Milk, Grapeseed Oil, Tomato Paste, Chili Powder, Cumin, Black Mustard Seed, Tomato, Cashew Nut, Salt, Pepper

Vietnamese Style Caramelized Minced Pork with Stir Fried Vegetables & Nuoc Cham

38.8g Protein | 19.7g Fats | 31.1g Carbs | 457 Calories | Pork, Choy Sum, Carrot, Red Pepper, Cabbage, Bean Sprouts, Shitake Mushrooms, Sesame Oil, Pomace Oil, Onion, Ginger, Garlic, Thai Chili, Palm Sugar, Fish Sauce, Lime Juice, Salt, Pepper