SALTY · LUNCHAnabolic Bowl
lunch you can repeat
Lean beef, risotto rice, avocado, and fresh herbs. Engineered for a long afternoon. Heavy on protein, light on the aftermath.
- kcal
- 645kcal
- protein
- 49gprotein
- carbs
- 52gcarbs
- fat
- 27gfat
15 minutesLunch
SALTY · DINNER
Spartan Fuel
dinner that reads like a win
- Time
- 20 min
- Effort
- Best for
- Dinner
- Serves
- 1
Chicken, green pepper, red onion, roasted potatoes, yogurt-herb sauce. Dinner that doesn't read as a cut.
The numbers
Built for your macros.
Make it for
Or hit a protein target
560KCAL
protein66g47%
carbs52g37%
fat10g16%
Share of calories by macro
20 min
Medium
What you need · 6 ingredients
Lay it all out.
- chicken breast250g
- green pepper50g
- red onions50g
- potatoes220g
- greek yogurtwith lemon & herbs
- italian herbsto taste
Bars show weight
How to build it · 5 steps · 20 minutes
Step by step.
Prep the chicken
Cube the chicken breast into bite-sized pieces. Season heavily with salt, paprika, garlic powder, and Italian herbs. Let it rest for 5 minutes. Seasoning needs time to absorb, not just coat.
Roast the potatoes
Cube potatoes, toss with a little olive oil, salt, and paprika. Air fry at 200°C for 15 minutes or roast until golden and crisp on the edges.
Sear chicken & veg
Hot pan, barely any oil. Sear the chicken hard. Don't stir it every ten seconds. Add sliced onion and green pepper in the last 3 minutes.
Build the sauce
Greek yogurt + squeeze of lemon + dill + salt + a grind of black pepper. Whisk until smooth. Taste. Adjust. Don't skip the lemon.
Plate
Bowl the chicken, then potatoes, then peppers and onions. Sauce goes on the side or right in the middle. Eat warm.
Want a plan built like this?
Every meal, your macros.
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