Day 4

Lunch: Bulgur and Steak with Vegetable Salad

Cooking time: 20 minutes

Calories: 506

Ingredients:
  •   1 cup (240 ml) of water
  •   ½ cup bulgur wheat
  •   4oz (113g) grass-fed beef steak
  •   2 teaspoons extra-virgin olive oil, divided
  •   dash of salt and pepper
  •   1 medium cucumber
  •   1 medium plum tomato
  •   ½ cup (15g) lettuce
  •    1 tablespoon lemon juice
How to make:
  1. In a small pot, bring water and bulgur wheat to a boil, cover, and cook on low heat for 10 to 15 minutes or until tender. Drain and set aside to cool.
  2. Lightly coat the steak in olive oil and season with salt and freshly ground black pepper.
  3. Heat a pan grill on medium-high heat and grill the steak, turning to cook on both sides to your preferred doneness
  4. Meanwhile, prepare the vegetables: cut the cucumber and tomato into slices, and roughly shred the lettuce. Combine the vegetables in a mixing bowl and set them aside.
  5. Spoon the bulgur wheat into a serving plate and add steak and vegetable salad.
  6. Drizzle olive oil, squeeze lemon juice over the top, season with salt and freshly ground pepper, and serve.
Nutrients

Water: 232.76 g

 

Energy: 506 kcal

 

Protein: 35 g

 

Total lipid (fat): 16 g

 

Saturated fat: 3.5 g

 

Carbohydrate: 59 g

 

Fiber, total dietary: 10 g

 

Sugars, including NLEA: 3.5 g

 

Added sugars: 0.4 g

 

Calcium (Ca): 77.96 mg

 

Iron (Fe): 4.08 mg

 

Magnesium (Mg): 158.19 mg

 

Phosphorus (P):  476.65 mg

 

Potassium (K):  951.01 mg

 

Sodium (Na): 238.29 mg