Physiques By Vinay

In This List:

1. Grilled Chicken with Roasted Vegetables
2. Lemon Steamed Fish
3. Veggie-packed Omelet
4. Tandoori Chicken with Roasted Cauliflower and Broccoli

1. Grilled Chicken with Roasted Vegetables

Ingredients:

• 150g chicken breast
• 100g broccoli, chopped into florets
• 100g cherry tomatoes
• 50g red onion, chopped
• 1 tsp olive oil
• Salt and pepper, to taste
• 1 garlic clove, minced
• Additional seasoning options: paprika powder, lime juice, italian seasoning, fresh herbs like basil, oregano, thyme, 1 spoon habanero or peri-peri sauce, and 1 teaspoon djon mustard.

Directions:

1. Preheat the oven to 200°C.
2. In a bowl, toss the broccoli, cherry tomatoes, and red onion with olive oil, minced garlic, salt and pepper.
3. Spread the vegetables on a baking sheet and roast for 20-25 minutes.
4. Meanwhile, grill the chicken breast on a hot grill or in a grill pan until cooked through, about 6-8 minutes per side. Add salt and seasoning.
5. Serve the grilled chicken with the roasted vegetables on the side.

Calories: 345 calories Macronutrients: 36g protein, 13g fat, 19g carbs

2. Lemon Steamed Fish

Ingredients:

• 150g white meat fish
• 100g zucchini, sliced
• 50g red bell pepper, sliced
• 50g yellow onion, sliced
• 1 garlic clove, minced
• 1 tsp olive oil
• 1 lemon, sliced
• Salt and pepper, to taste

Directions:

1. In a large skillet, heat the olive oil over medium heat.
2. Add the garlic, zucchini, red bell pepper, and yellow onion and sauté for 5-7 minutes, until the vegetables are slightly softened.
3. Season the fish with salt and pepper, then place the fish on top of the vegetables in the skillet.
4. Top the fish with lemon slices.
5. Pour 1/4 cup of water into the skillet, then cover the skillet and let the fish steam for 8-10 minutes, until the fish is cooked through.
6. Serve the fish and vegetables hot.

Calories: 230 calories Macronutrients: 32g protein, 6g fat, 10g carbs

3. Veggie-packed Omelet

Ingredients:

• 2 large eggs
• 50g of baby spinach
• 50g of sliced mushrooms
• 30g of diced onions
• 20g of diced bell pepper
• 1 small garlic clove, minced
• 1/4 tsp of salt
• 1/4 tsp of black pepper
• 1/4 tsp of dried oregano
• 1 tsp of olive oil

Directions:

1. In a non-stick skillet, heat the olive oil over medium heat.
2. Add the garlic, onions, and bell pepper, and sauté for 2-3 minutes until the vegetables are tender.
3. Add the mushrooms and spinach, and continue to sauté for an additional 2-3 minutes.
4. In a bowl, whisk the eggs, salt, pepper, and oregano until well combined.
5. Pour the egg mixture into the skillet, and cook for 3-4 minutes or until the eggs are set.
6. Fold the omelet in half and serve hot.

Nutrition Information (per serving): Calories: 171 Protein: 13g Carbohydrates: 6g Fat: 11g Fiber: 2g

4. Tandoori Chicken with Roasted Cauliflower and Broccoli

Ingredients:

• 120g boneless, skinless chicken breast
• 50g of cauliflower florets
• 50g of broccoli florets
• 1/4 tsp of salt
• 1/4 tsp of black pepper
• 1/2 tsp of tandoori masala
• 1 tsp of olive oil

Directions:

1. Preheat the oven to 425°F (218°C).
2. Season the chicken breast with salt, black pepper, and tandoori masala.
3. Heat the olive oil in an oven-safe skillet over medium-high heat.
4. Sear the chicken on both sides until golden brown, about 3-4 minutes per side.
5. Transfer the skillet to the preheated oven and bake for 10-15 minutes or until the chicken is cooked through.
6. In a separate baking dish, toss the cauliflower and broccoli florets with a pinch of salt and black pepper, and roast in the oven for 15-20 minutes or until tender and lightly browned.
7. Serve the chicken with the roasted cauliflower and broccoli on the side.

Nutrition Information (per serving): Calories: 271 Protein: 33g Carbohydrates: 10g Fat: 10g Fiber: 5g