13d • Food is Medicine
🧬 COMPLETE PROTEIN SERIES — Recipe #4
Chicken Power Plate (Lean Complete Protein + Gut‑Friendly Carbs)
Chicken is one of the most efficient complete proteins for building strength, stabilizing blood sugar, and keeping energy steady through the day.
🍽️ Chicken Power Plate
Ingredients
- 4–6 oz grilled or pan‑seared chicken breast
- ½ cup cooked quinoa (complete protein bonus)
- 1 cup steamed or roasted broccoli
- 1 tbsp olive oil
- Salt, pepper, paprika, garlic powder
How to make it
1. Season chicken with salt, pepper, paprika, and garlic powder.
2. Grill or pan‑sear until golden and cooked through.
3. Plate with quinoa and broccoli.
4. Drizzle olive oil over the veggies.
🔥 Why This Works
- Chicken = lean complete protein for muscle repair
- Quinoa = plant‑based complete protein + steady carbs
- Broccoli = fiber + micronutrients for gut and hormone balance
- Olive oil = anti‑inflammatory fats for recovery
Macros (approx.)
- Protein: 40–45g
- Carbs: 25–30g
- Fat: 12–18g
- Calories: ~450–520
💪 Strength Habit: 15 Bodyweight Squats
Simple. Effective. Builds lower‑body strength and metabolic drive.
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🧬 COMPLETE PROTEIN SERIES — Recipe #4
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