Day 6

Lunch: Shrimp and Rice Bowl

Cooking time: 30 minutes

Calories: 469

Ingredients:
  •       ¼ (46g) cup brown rice
  •       1 cup (240ml) water
  •       1 teaspoon extra-virgin olive oil
  •       4oz (113g) shrimp, peeled and deveined
  •       1 cup (91g) broccoli
  •       ¼ cup reduced-sodium canned black beans, drained and rinsed
  •       ¼ small ripe avocado, sliced
  •       ¼ cup freshly chopped parsley
  •       2 lime slices
  •       1 teaspoon avocado oil
How to make:
  1. Combine brown rice and water in a saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the rice has absorbed all of the water, for about 15-20 minutes.
  2. Meanwhile, heat a small skillet and add olive oil. Add shrimp and cook for a few minutes, until no longer pink.
  3. Bring a small pot with water to a boil, add broccoli and cook for about 5 minutes.
  4. Transfer cooked rice to a plate, then add shrimp, black beans, broccoli, avocado, and parsley.
  5.  Drizzle with lime juice and avocado oil.
Nutrients

Water: 151.01 g

 

Energy: 469 kcal

 

Protein: 26 g

 

Total lipid (fat): 16 g

 

Saturated fat: 2.2 g

 

Carbohydrate: 56 g

 

Fiber, total dietary: 11 g

 

Sugars, including NLEA: 2.4 g

 

Added sugars: 2.9 g

 

Calcium (Ca): 136.43 mg

 

Iron (Fe): 2.91 mg

 

Magnesium (Mg): 107.56 mg

 

Phosphorus (P): 295.56 mg

 

Potassium (K): 798.41 mg

 

Sodium (Na): 764.87 mg