This Week's Menu

Full Nutrition & Macros

Every portion is weighed and tracked. Values below are per single portion as served — for double protein or double base, just multiply those rows by 2.

P = Protein · C = Carbs · F = Fat (grams)

Proteins

150g cooked / raw weight noted

Item	Raw	Cal	P	C	F
Chicken Breast	200g raw	217	46g	0g	4g
Honey Chipotle Chicken	150g raw	234	34g	11g	6g
Chicken Fajitas (protein + veggie combo)	150g raw chicken + 38g veg	189	34g	3g	3g
Tilapia	190g raw	181	38g	0g	3g
Lean Beef 90/10	200g raw	250	40g	0g	10g
Sirloin Steak	215g raw	262	45g	0g	9g
Shrimp	190g raw	151	34g	0g	2g

Bases

Cooked weight noted · dry weight used for prep

Item	Portion	Cal	P	C	F
White Rice	65g dry / 170g cooked	196	4g	45g	0g
Brown Rice	65g dry / 170g cooked	222	5g	46g	2g
Quinoa	70g dry / 170g cooked	203	8g	36g	3g
Penne Pasta	70g dry / 140g cooked	205	7g	42g	1g

Veggies

75g cooked per portion

Item	Portion	Cal	P	C	F
Broccoli	75g cooked	28	2g	5g	0g
Green Beans	75g cooked	24	1g	5g	0g
Mixed Roasted (peppers, tomatoes, onions)	75g cooked	28	1g	6g	0g
Baby Potatoes	75g cooked	56	1g	13g	0g
Sweet Potato	75g cooked	72	1g	17g	0g
Roasted Corn Medley	75g cooked	73	2g	14g	1g

Sauces

2 tbsp (30ml) per portion

Item	Portion	Cal	P	C	F
Teriyaki	2 tbsp	36	0g	9g	0g
Chimichurri	2 tbsp	49	0g	1g	5g
Protein Pesto	2 tbsp	56	3g	2g	4g
Creamy Chipotle	2 tbsp	29	3g	2g	1g
Cilantro Lime Aioli	2 tbsp	48	0g	3g	4g
Tropical Verde	2 tbsp	25	0g	4g	1g
Havana Honey	2 tbsp	57	0g	12g	1g
Salsa Roja	2 tbsp	12	0g	3g	0g

Have dietary questions or a custom macro target? Message us.