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)
Heat Mild Medium
Proteins
Raw weight noted per portion
| Item | Raw | Cal | P | C | F |
|---|---|---|---|---|---|
| Chicken Breast | 200g raw | 220 | 46g | 0g | 4g |
| Lemon Pepper Chicken Breast | 170g raw | 187 | 39g | 0g | 3g |
| Tilapia | 190g raw | 179 | 38g | 0g | 3g |
| Lean Beef 90/10 | 200g raw | 250 | 40g | 0g | 10g |
| Sirloin Steak | 190g raw | 231 | 40g | 0g | 8g |
| Shrimp | 175g raw | 142 | 31g | 0g | 1g |
Bases
Cooked weight noted · dry weight used for prep
| Item | Portion | Cal | P | C | F |
|---|---|---|---|---|---|
| White Rice | 55g dry / 145g cooked | 164 | 3g | 38g | 0g |
| Brown Rice | 55g dry / 145g cooked | 182 | 4g | 37g | 2g |
| Quinoa | 55g dry / 135g cooked | 154 | 6g | 28g | 2g |
| 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 |
| Cauliflower | 75g cooked | 24 | 2g | 4g | 0g |
| Mixed Roasted | 75g cooked | 28 | 1g | 6g | 0g |
| Baby Potatoes | 75g cooked | 56 | 1g | 13g | 0g |
| Sweet Potato | 75g cooked | 72 | 1g | 17g | 0g |
Sauces
2 tbsp (30g) per portion
| Item | Portion | Cal | P | C | F |
|---|---|---|---|---|---|
| Teriyaki | 2 tbsp / 30g | 36 | 0g | 9g | 0g |
| Chimichurri | 2 tbsp / 30g | 49 | 0g | 1g | 5g |
| Protein Pesto | 2 tbsp / 30g | 56 | 3g | 2g | 4g |
| Creamy Buffalo | 2 tbsp / 30g | 28 | 2g | 3g | 0g |
| Cilantro Lime Aioli | 2 tbsp / 30g | 48 | 0g | 3g | 4g |
| Mango Habanero | 2 tbsp / 30g | 35 | 0g | 8g | 0g |
| Havana Honey | 2 tbsp / 30g | 57 | 0g | 12g | 1g |
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