TOMATO SPICED RICE WITH CHARRED CHICKEN BREAST

*Estimated Meal Breakdown (320g Total)

• Charred Chicken Breast: 150g (lean, skinless, cooked weight)
• Basmati Rice (with tomato spice): 120g (cooked weight, includes tomato flavoring)
• Olives and Seasoning: 50g (olives, herbs, and a small amount of oil for charring/flavor)

Nutritional Breakdown ~ Gym meal prep Johannesburg.

1. Charred Chicken Breast (150g, cooked)

• Calories: ~165 kcal (110 kcal per 100g)
• Protein: ~31g (20.7g per 100g)
• Carbs: 0g
• Fat: ~3.5g (2.3g per 100g)

2. Basmati Rice with Tomato Spice (120g, cooked)

• Plain cooked basmati rice (~100g):
  • Calories: ~130 kcal (130 kcal per 100g)
  • Protein: ~3g (3g per 100g)
  • Carbs: ~28g (28g per 100g)
  • Fat: ~0.5g (0.5g per 100g)
• Tomato/spice addition (~20g, assuming a light tomato sauce or puree):
  • Calories: ~10 kcal
  • Protein: ~0.5g
  • Carbs: ~2g
  • Fat: ~0g
• Total for Rice:
  • Calories: ~140 kcal
  • Protein: ~3.5g
  • Carbs: ~30g
  • Fat: ~0.5g

3. Olives and Seasoning (50g)

• Black olives (~40g):
  • Calories: ~50 kcal (125 kcal per 100g)
  • Protein: ~0.5g (1.2g per 100g)
  • Carbs: ~2g (5g per 100g)
  • Fat: ~5g (12.5g per 100g)
• Small amount of oil/herbs (~10g, for charring/flavor):
  • Calories: ~45 kcal (assuming 1 tsp olive oil)
  • Protein: 0g
  • Carbs: 0g
  • Fat: ~5g
• Total for Olives/Seasoning:
  • Calories: ~95 kcal
  • Protein: ~0.5g
  • Carbs: ~2g
  • Fat: ~10g

Total Meal Breakdown (320g)

• Calories: 165 (chicken) + 140 (rice) + 95 (olives/seasoning) = 400 kcal
• Protein: 31 (chicken) + 3.5 (rice) + 0.5 (olives) = 35g
• Carbs: 0 (chicken) + 30 (rice) + 2 (olives) = 32g
• Fat: 3.5 (chicken) + 0.5 (rice) + 10 (olives/seasoning) = 14g
• Total Weight: 150g + 120g + 50g = 320g

Final Product Display

Meal Breakdown (320g):

• Charred Chicken Breast: 150g
• Olive & Tomato Spiced Basmati Rice: 120g
• Olives & Seasoning: 50g

Nutritional Info:

• Calories: 400 kcal
• Protein: 35g
• Carbs: 32g
• Fat: 14g
• Total Weight: 320g

Additional Info:

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Notes

• These are estimates based on typical nutritional values. If you use specific amounts of oil, spices, or other ingredients (e.g., a heavier tomato sauce), the calories and fat might increase slightly. view other meals here.
• Your example had beef mince (higher fat) and roasted veggies, while this has lean chicken and olives. That’s why the fat is higher here (olives/oil) and carbs are lower (no veggies).
• Let me know your exact recipe or cooking method if you want more precision! View our range of gym meal prep Johannesburg.