RUMP MUSHROOM SAUCE WITH SWEET POTATO MASH

Estimated Meal Breakdown (320g Total)

• Rump Steak in Mushroom Sauce: 150g (cooked weight, includes steak and sauce)
• Sweet Potato Mash: 120g (cooked weight)
• Grilled Chickpeas & Seasoning: 50g (chickpeas with a touch of oil and spices)

Nutritional Breakdown ~ Gym meal prep Johannesburg

1. Rump Steak in Mushroom Sauce (150g, cooked)
   • Rump steak (~120g, cooked, lean):
     • Calories: ~180 kcal (150 kcal per 100g)
     • Protein: ~31g (26g per 100g)
     • Carbs: 0g
     • Fat: ~6g (5g per 100g)
   • Mushroom sauce (~30g, assuming a light creamy sauce with mushrooms):
     • Calories: ~40 kcal (133 kcal per 100g, moderated for portion)
     • Protein: ~1g
     • Carbs: ~2g
     • Fat: ~3g
   • Total for Rump Steak in Mushroom Sauce:
     • Calories: ~220 kcal
     • Protein: ~32g
     • Carbs: ~2g
     • Fat: ~9g
2. Sweet Potato Mash (120g, cooked)
   • Plain cooked sweet potato (~120g):
     • Calories: ~103 kcal (86 kcal per 100g)
     • Protein: ~2g (1.7g per 100g)
     • Carbs: ~24g (20g per 100g)
     • Fat: ~0.1g (0.1g per 100g)
   • Total for Sweet Potato Mash:
     • Calories: ~103 kcal
     • Protein: ~2g
     • Carbs: ~24g
     • Fat: ~0.1g
3. Grilled Chickpeas & Seasoning (50g)
   • Chickpeas (~40g, cooked and grilled):
     • Calories: ~65 kcal (164 kcal per 100g, adjusted for grilling)
     • Protein: ~3g (7.5g per 100g)
     • Carbs: ~9g (22g per 100g)
     • Fat: ~2g (5g per 100g)
   • Small amount of oil/spices (~10g, for grilling/flavor):
     • Calories: ~45 kcal (assuming 1 tsp oil)
     • Protein: 0g
     • Carbs: 0g
     • Fat: ~5g
   • Total for Chickpeas/Seasoning:
     • Calories: ~110 kcal
     • Protein: ~3g
     • Carbs: ~9g
     • Fat: ~7g

Total Meal Breakdown (320g)

• Calories: 220 (steak in sauce) + 103 (sweet potato mash) + 110 (chickpeas/seasoning) = 433 kcal
• Protein: 32 (steak in sauce) + 2 (sweet potato mash) + 3 (chickpeas) = 37g
• Carbs: 2 (steak in sauce) + 24 (sweet potato mash) + 9 (chickpeas) = 35g
• Fat: 9 (steak in sauce) + 0.1 (sweet potato mash) + 7 (chickpeas/seasoning) = 16.1g
• Total Weight: 150g + 120g + 50g = 320g

Final Product Display
Meal Breakdown (320g):

• Rump Steak in Mushroom Sauce: 150g
• Sweet Potato Mash: 120g
• Grilled Chickpeas & Seasoning: 50g

Nutritional Info:

• Calories: 433 kcal
• Protein: 37g
• Carbs: 35g
• Fat: 16.1g
• Total Weight: 320g

Additional Info:

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Notes
These are estimates based on typical nutritional values. The mushroom sauce can vary (e.g., a heavier cream base could increase fat/calories), and grilling chickpeas might add more oil depending on the method. Sweet potato mash provides a lower-carb alternative to rice, while rump steak offers a robust protein source. Let me know your exact recipe or cooking method if you want more precision! View our range of gym meal prep Johannesburg.