TANDOORI CHICKEN WITH YELLOW COCONUT RICE

Meal Breakdown (320g Total)

• Tandoori Chicken Breast: 150g (cooked weight, includes marinade)

• Yellow Coconut Rice: 120g (cooked weight, includes mild turmeric/coconut flavour)

• Fried Chickpeas & Seasoning: 50g (chickpeas with light oil and spices)

Nutritional Breakdown ~ Gym Meal Prep Johannesburg

Tandoori Chicken Breast (150g, cooked)

Lean chicken breast (~140g, cooked, tandoori spiced + yoghurt marinade):

• Calories: ~154 kcal (110 kcal per 100g + marinade)

• Protein: ~30g

• Carbs: ~1g

• Fat: ~4g (includes small amount from marinade)

Total for Tandoori Chicken:

• Calories: ~154 kcal

• Protein: ~30g

• Carbs: ~1g

• Fat: ~4g

Yellow Coconut Rice (120g, cooked)

Cooked rice with coconut milk and turmeric (~120g):

• Calories: ~180 kcal (150 kcal per 100g cooked, due to added coconut milk)

• Protein: ~3g

• Carbs: ~32g

• Fat: ~4g (from coconut milk)

Total for Yellow Coconut Rice:

• Calories: ~180 kcal

• Protein: ~3g

• Carbs: ~32g

• Fat: ~4g

Fried Chickpeas & Seasoning (50g)

Chickpeas (~40g cooked/fried):

• Calories: ~65 kcal

• Protein: ~3g

• Carbs: ~9g

• Fat: ~2g

Oil & Spices (~10g):

• Calories: ~45 kcal

• Protein: 0g

• Carbs: 0g

• Fat: ~5g

Total for Chickpeas/Seasoning:

• Calories: ~110 kcal

• Protein: ~3g

• Carbs: ~9g

• Fat: ~7g

Total Meal Breakdown (320g)

• Calories: 154 (tandoori chicken) + 180 (rice) + 110 (chickpeas) = ~444 kcal

• Protein: 30g + 3g + 3g = ~36g

• Carbs: 1g + 32g + 9g = ~42g

• Fat: 4g + 4g + 7g = ~15g

Final Product Display

Meal Breakdown (320g):

• Tandoori Chicken Breast: 150g

• Yellow Coconut Rice: 120g

• Fried Chickpeas & Seasoning: 50g

Nutritional Info:

• Calories: ~444 kcal

• Protein: ~36g

• Carbs: ~42g

• Fat: ~15g

• Total Weight: 320g

Additional Info:

• High-Protein | Balanced Energy | Mild Coconut Spice

• Great Savings

• Standard Delivery: 1–3 working days (Monday – Friday)

Note: These are estimates based on standard nutritional profiles. Coconut milk content and the depth of tandoori marinade may slightly vary the final nutritional values. For precision, lab analysis is recommended.