BRISKET BBQ, BUTTERNUT AND SWEET POTATO

Portion Sizes (Total 320g Meal)

• Hickory BBQ Brisket: 150g (cooked weight, lean beef brisket with a light coating of hickory BBQ sauce, trimmed to reduce fat content, based on and).
• Roasted Butternut Squash: 80g (cooked weight, minimal oil for roasting, similar to roasted pumpkin in the previous example).
• Sweet Potato: 80g (cooked weight, roasted or mashed, minimal added fat, based on for sweet potato mash).
• Seasoning/Extras: 10g (includes hickory BBQ sauce beyond the brisket coating, plus minimal oil or spices for roasting, informed by and).

These portions are balanced to reach 320g, reflecting a gym meal with high protein, moderate carbs, and controlled fats.

Nutritional Breakdown

1. Hickory BBQ Brisket (150g, cooked)

Using data for lean beef brisket (flat half, trimmed, cooked,,) and hickory BBQ sauce (e.g., Kraft or Sweet Baby Ray’s from,):

• Plain Brisket (135g, excluding sauce):
  • Calories: ~389 kcal (289 kcal per 100g,)
  • Protein: ~39g (28.82g per 100g,)
  • Carbs: 0g
  • Fat: ~25g (18.5g per 100g, adjusted for leaner cut)
• Hickory BBQ Sauce (~15g, ~1 tbsp, based on):
  • Calories: ~24 kcal (16 kcal per 0.8 tbsp, scaled up)
  • Protein: 0g
  • Carbs: ~6g (based on sugar and tomato base,)
  • Fat: 0g
• Adjustments: Brisket is assumed lean (flat cut, trimmed,), with BBQ sauce lightly coating for flavor, not a heavy glaze (per, Tony Roma’s example).
  

Total for Hickory BBQ Brisket:

• Calories: 389 + 24 = ~413 kcal
• Protein: ~39g
• Carbs: ~6g
• Fat: ~25g

2. Roasted Butternut Squash (80g, cooked)

Based on roasted butternut squash with minimal oil (informed by for butternut in stew):

• Roasted Butternut Squash (80g):
  • Calories: ~36 kcal (45 kcal per 100g, adjusted for minimal oil, similar to pumpkin at ~40–50 kcal/100g)
  • Protein: ~1g (1g per 100g)
  • Carbs: ~9g (11g per 100g, complex carbs)
  • Fat: ~0.5g (0.6g per 100g, light oil drizzle)
• Adjustments: Minimal oil used for roasting, no heavy seasonings (aligned with gym meal simplicity).

Total for Roasted Butternut Squash:

• Calories: ~36 kcal
• Protein: ~1g
• Carbs: ~9g
• Fat: ~0.5g

3. Sweet Potato (80g, cooked)

Using data for roasted or mashed sweet potato (informed by for sweet potato mash):

• Sweet Potato (80g):
  • Calories: ~69 kcal (86 kcal per 100g, roasted or mashed, minimal fat)
  • Protein: ~1.5g (2g per 100g)
  • Carbs: ~16g (20g per 100g, complex carbs)
  • Fat: ~0.2g (0.3g per 100g, no added fat)
• Adjustments: Assumed plain or lightly seasoned, no butter or oil added (per gym meal style).

Total for Sweet Potato:

• Calories: ~69 kcal
• Protein: ~1.5g
• Carbs: ~16g
• Fat: ~0.2g

4. Seasoning/Extras (10g)

Includes additional BBQ sauce, oil for roasting, or spices (based on,):

• Extras (10g, e.g., ~5g BBQ sauce, ~5g oil/spices):
  • Calories: ~20 kcal (10 kcal from 5g BBQ sauce, 10 kcal from minimal oil)
  • Protein: 0g
  • Carbs: ~3g (from BBQ sauce sugars)
  • Fat: ~1g (from oil)
• Adjustments: Keeps extras minimal, focusing on flavor without calorie-dense additives.

Total for Extras:

• Calories: ~20 kcal
• Protein: 0g
• Carbs: ~3g
• Fat: ~1g

Total Meal Breakdown (320g)

• Calories: 413 (brisket) + 36 (butternut) + 69 (sweet potato) + 20 (extras) = 538 kcal
• Protein: 39 (brisket) + 1 (butternut) + 1.5 (sweet potato) + 0 (extras) = 41.5g
• Carbs: 6 (brisket) + 9 (butternut) + 16 (sweet potato) + 3 (extras) = 34g
• Fat: 25 (brisket) + 0.5 (butternut) + 0.2 (sweet potato) + 1 (extras) = 26.7g
• Total Weight: 150g (brisket) + 80g (butternut) + 80g (sweet potato) + 10g (extras) = 320g

Final Product Display

Meal Breakdown (320g):

• Hickory BBQ Brisket: 150g
• Roasted Butternut Squash: 80g
• Sweet Potato: 80g
• Seasoning/Extras: 10g

Nutritional Info:

• Calories: 538 kcal
• Protein: 41.5g
• Carbs: 34g
• Fat: 26.7g
• Total Weight: 320g