Our nutritional needs vary depending on sex, size, age and activity levels (calculate your daily needs here), and a balanced lunch or dinner should always have a few key nutrients. But if calorie counting isn’t for you, just follow these simple guidelines to prepare a well-rounded meal:
- unlimited non-starchy vegetables (kale, tomatoes, cucumber, spinach, asparagus …)
- 3 to 3.5 oz (85-100 g) protein (meat, fish, eggs, beans …)
- 1/2 to 1 cup grains and starchy carbohydrates (quinoa, rice, spelt, potatoes, parsnips …)
- 1/4 cup nuts/seeds or 1 to 2 tbsp healthy oils and fats (almonds, sesame seeds, olive oil, coconut oil, walnuts …)
- unlimited herbs and spices (ginger, turmeric, cayenne pepper, parsley, basil …)
This quick and easy recipe is an example of a well-rounded lunch or dinner: Grilled steak marinated in olive oil and spices (protein/healthy fat) topped with roasted veggies (carbohydrate/veggies) and sautéed garlic kale (greens/healthy fat). If you’re trying to lose weight, stick to the lower end of the range: 3 oz protein, 1/2 cup grains and starchy carbs, and only 1 tbsp of healthy fats.
Grilled Steak & Roasted Veggies with Sautéed Garlic Kale Recipe
Prep Time: 10 min | Cook Time: 10 min | Serves: 2
+ 2 3.5 oz (100 g) steaks, boneless
+ 2 tbsp olive oil
+ 1 tbsp apple cider vinegar
+ 2 tsp sriracha sauce
+ 1/4 tsp sea salt
+ 1/2 tsp honey
Sautéed garlic kale:
+ 8 oz (225 g) kale, chopped
+ 2 garlic cloves, thinly sliced
+ 1 tbsp olive oil
+ sea salt and freshly ground black pepper, to taste
+ 1 recipe oven-roasted root vegetables
To grill the steaks: In a small bowl mix olive oil, apple cider vinegar, sriracha sauce, sea salt and honey. Pour the marinade over the steaks, toss to coat and let marinate for 1 to 2 hours. Heat a grill pan over medium-high heat and cook the steaks until browned, 2 to 3 minutes per side.
To sautée kale: Add olive oil and garlic cloves to a large skillet and cook over medium heat until the garlic turns golden. Add kale, season with sea salt and pepper to taste and stir until wilted, 3 to 5 minutes.
Divide the ingredients equally between two plates and serve with oven-roasted root vegetables. Enjoy!
|540||49.5 g||19.3 g||43.8 g|