What’s on the Plate:
1. Lamb & Turkey Meatballs (3 medium)
2. Quinoa (~3/4 cup cooked)
3. Veggie Stir-fry (carrots, broccoli, green beans, zucchini – ~1 cup)
4. Sliced Cucumbers (~1/2 cup)
5. Homemade Yogurt (~1/4 cup)
Estimated Nutrition (Per Plate)
|
Nutrient |
Amount |
|
Calories |
~490–540 kcal |
|
Protein |
~33–38 g |
|
Carbohydrates |
~35–40 g |
|
Fiber |
~6–8 g |
|
Fat |
~22–26 g |
|
Saturated Fat |
~7–9 g |
|
Sugar (natural) |
~6–8 g |
Breakdown by Item:
Lamb & Turkey Meatballs (3 medium)
• Calories: ~180–200 kcal
• Protein: ~18–20 g
• Fat: ~12–14 g
• Carbs: ~2–4 g (mostly from sauce or binder)
Quinoa (~3/4 cup cooked)
• Calories: ~165 kcal
• Protein: ~6 g
• Carbs: ~30 g
• Fiber: ~3 g
• Fat: ~2.5 g
Stir-Fried Veggies (~1 cup)
• Calories: ~60–70 kcal
• Fiber: ~3 g
• Carbs: ~8 g
• Fat: ~3 g (if stir-fried with a little oil)
Cucumber (~1/2 cup sliced)
• Calories: ~8 kcal
• Carbs: ~2 g
• Fiber: ~0.5 g
Homemade Yogurt (~1/4 cup)
• Calories: ~35–45 kcal
• Protein: ~3–4 g
• Fat: ~2 g
• Carbs (lactose): ~2–3 g
• Well-balanced: Good mix of lean protein, healthy carbs, fiber, and healthy fats.
• Great for weight management and muscle recovery due to the high protein and fiber content.
• If you’re watching calories more closely, you could slightly reduce the quinoa or meatball portion.