Nutrition Capital Cafe

Baked Beef and Med Salad

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
BAKED BEEF		200G		43	10
MIXED LEAF		2 CUP	3
CUCUMBER		50G	2
TOMATO		40G	2
ONION		20G	2
MINTED YOGHURT		30ML	3	8	3		TOTAL CALORIES		450 CALS
HALLOUMI		20G		8	8		TOTAL MACRONUTRIENTS		(12C/59P/21F)

Baked Beef Tray

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
BAKED BEEF		200G		43	10
BASMATI		200G	70	15	3
POTATO		40G	9	1	1		TOTAL CALORIES		695 CALS
CAPSICUM		20G	2				TOTAL MACRONUTRIENTS		(83C/59P/14F)
ONION		100ML	2

Baked Meatloaf and Chipotle

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS		SERVED WITH	QUANTITY	CARBS	PROTEIN	FATS
ONION		1 FULL	5				BASMATI	125G	45	8	3
BEEF MINCE		1KG	7	207	45		BROCCOLI	50G	2
BREADCRUMBS		1 CUP	45	5	1		CAPSICUM	20G	1
EGGS		2	2	12	9		ONION	20G	1
GARLIC		1 TEASPOON	1				BBQ CHIPOTLE	30ML	3		5
WORCESTERHRINE	1KG	1 TEASPOON	4	1	3		BEEF MIX		10	38	9
PARSLEY			1		SERVES 6		TOTAL CALORIES		500 CALORIES
				(65C/225P/58F)- (10C/38P/9F)			TOTAL MACRONUTRIENTS		(62C/46P/17F)

Baked Salmon and Cauliflower Stirfry

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
SALMON		150G	2	36	15
CAULIFLOWER RICE		1 CUP	2	1
CARROT		50G	2
CAPSICUM		50G	2
ONION		20G	2
SESAME OIL		20G	2	1	5		TOTAL CALORIES		410 CALORIES
SOY SAUCE		2 TB	2		2		TOTAL MACRONUTRIENTS		(14C/38P/22F)

Baked Salmon and Lemon Risotto

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
BASMATI		150G	60	10	2
SALMON		150G	2	36	15
LEMON JUICE		2TB	2
SPINACH		1 CUP					TOTAL CALORIES		700 CALS
CREAM		60ML	3	3	8		TOTAL MACRONUTRIENTS		(67C/47P/25F)

Baked Tofu And Veg

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
TOFU		200G	5	18	8
CAPSICUM		20G	2
ONION		50G	2
HALLOUMI		40G	1	5	6
MUSHROOM		50G	2
50MLTAHINI DRESSING		50 ML	2	1	7
AVOCADO		50G	4	1	7		TOTAL CALORIES		420 CALORIES
							TOTAL MACRONUTRIENTS		(18C/23P/28F)

Chicken Pasta

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
CHICKEN BREAST		150G	1	40	3
PASTA		100G	58	9	2
CAPSICUM		50G	2
ONION		50G	2				TOTAL CALORIES		700 CALORIES
CARROT		30G	2				TOTAL MACRONUTRIENTS		76C/53P/23F)
CREAM		80ML	5	5	10
PESTO		20G	1	2	7
TOMATO NAPOILI		30ML	5		1

Chicken Soba Noodles

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
NOODLE		50G	35	5	1
EDAMAME		30G	2	1
BROCCOLI		50G	2
CAPSICUM		30G	1	2	0			TOTAL CALORIES		360 CALS
CHICKEN BREAST		100G	1	28	4			TOTAL MACRONUTRIENTS (45C/36P/6F)
ONION		50G	1
SOY SAUCE		30ML	3		1

Chicken Teriyaki

Total Calories: 430

Macronutrients: (52C/44P/5F)

Chocolate Chia Seed Pudding

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
CHIA SEED		80G	2	1	1
ALMOND MILK		8ML	1	2
PROTEIN		15G	2	10
PEANIUT BUTTER		1TEASPOON	2	4	7		TOTAL CALORIES		180 CALORIES
SUGAR FREE MAYPLE SYRUP		1 TEASPOON	2				TOTAL MACRONUTRIENTS		(9C/17P/8F)

Creamy Mushroom and Brocolli Casserole

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
CHICKEN BREAST		150G	1	40	3		TOTAL CALORIES		496 CALORIES
MUSHROOM		100G	5				TOTAL MACRONUTRIENTS		(22C/50P/23F)
CREAM		150ML	10	10	20
ONION		20G	2
BROCCOLI		70G	4

Creamy Mushroom and Brocolli Casserole

Total Calories: 496

Macronutrients: (22C/50P/23F)

Crispy Tofu

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
BASMATI RICE		125G	45	8	3
RED ONION		10G	2
SOY SAUCE  REDUCE SALT 1 TB		1TB	3	1
ZUCCHINI		50G	1				TOTAL CALORIES		460 CALS
CARROT		20G	2				TOTAL MACRONUTRIENTS		(65C/30P/10F)
SEASEME OIL		1 TEASPOON	2		3
TOFU		150G	10	21	4

Fajita Bowl

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
BROWN RICE		100 GRAMS	30	3	3
CHICKEN BREAST		120GRAMS	1	35	2
CAPSICUM/ONION		100G	3	1
CORN		20G	3
AVOCADO		50G	4	1	7
SOUR CREAM		30ML	3	2	4		TOTAL CALORIES		485CALS
							TOTAL MACRONUTRIENTS		(43C/42P/16F)

Falafel Wrap

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
MULTIGRAIN WRAP		1  WRAP	47	9	5
BAKED FALAFEL		150G	16	7	22
MIXED LEAF		20G	2
PICKLED CUCUMBER		10G	3	0	0
TOMATO		20G	1
TAHINI DRESSING		30ML	2	1	5		TOTAL CALORIES		657 CALS
PICKLED TURNIP		10G	2		1		TOTAL MACRONUTRIENTS		(73C/17P/33F)

Grilled Barramundi Gremolata

INGREDIENTS		QUANTITY	CARBS	PROTEIN	FATS
BARRAMUNDI		200G		39	3
BASMATI		125G	45	8	3
TOMATO		50G	3	0
ONION		50G	2
POTATO		50G	10	1	1
LEMON JUICE		30ML	2	0	0
GARLIC		1 TEASPOON	1				TOTAL CALORIES		500CALS
							TOTAL MACRONUTRIENTS		(63C/48P/7F)