Chicken Bowl with Brown Rice and Avocado (Complete Fitness Meal) | Kyos Sport
🥗 Kyos Sport · Fit Meals
Lunch is your big nutritional opportunity. 52g of complete protein, smart carbohydrates, and healthy fats to perform all afternoon.
💪 Muscle mass⏱ 25 min⭐⭐ Medium
Baked Chicken Bowl with Brown Rice, Avocado, and Tahini Sauce
Lunch is your big nutritional opportunity. At this time of day, your metabolism is running at full capacity, and your body assimilates nutrients more efficiently.
💪 Protein synthesis🔥 Active metabolism⚡ Afternoon energy🧪 Key micronutrients
Ingredients
| 200g | Chicken breast |
| 130g | Cooked brown rice |
| ½ | Avocado |
| 80g | Edamame |
| 1 tbsp | Tahini |
| 1 | Lemon |
| 1 tsp | Smoked paprika |
| 1 tbsp | Extra virgin olive oil |
Preparation
-
Marinate the chicken with smoked paprika, salt, pepper, juice of ½ lemon, and olive oil. Bake at 200°C (392°F) for 20 minutes or until the internal temperature reaches 74°C (165°F).
-
While the chicken bakes, boil the edamame for 5 minutes in salted water. Prepare the tahini sauce by mixing the tahini with lemon juice, a little water, and salt until it reaches a sauce-like consistency.
- Assemble the bowl: brown rice as the base, diagonally sliced chicken on top, avocado fanned out on the side, edamame, and a drizzle of tahini sauce over everything.
Nutritional Information
| 610 | 52g | 55g | 18g |
| Calories | Proteins | Carbs | Fats |
Benefits
- ✓ 52g of complete protein: the maximum your body can synthesize at once for muscle building.
- ✓ Brown rice provides zinc and magnesium, essential minerals for testosterone and muscle function.
- ✓ Tahini (sesame paste) is rich in calcium and methionine, an amino acid that enhances the anabolic effect.
💡 Fitness tip: Meal prep king: This bowl keeps perfectly for 4 days in the fridge (sauce separate). Prepare 4 chicken breasts and 4 servings of rice on Sunday. On evening workout days, eat it 2 hours beforehand.
🏋️ Combine it with Kyos Sport
The fuel for your afternoon hypertrophy sessions. If you train at 7-8 PM, this bowl at 1 PM is your ticket to intense sessions.
View muscle building equipment