Mediterranean Diet 101

Chicken Breasts and Rice

Chicken breasts with rice represent meal high in protein and relatively fast carbs and very low in fat. It is great daily meal for ectomorphs and maybe mesomorphs. Endomorphs should be eating it only on high carbohydrate days as last solid meal before workout (since this combination of chicken breasts and rice is probably on of the best pre workout carbs sources even as first early morning pre workout meal) and first solid meal after workout.

There are many way how to prepare boneless chicken breast - I prefer quick and easy recipes, not only for chicken breasts.

Recipe for this meal is very simple - put the water to boil in suitable sized pot. Before water starts to boil, add chicken breasts (400g for two meals), add some salt, pepper, bay leaf (one!) and other spices that you prefer.

Let it cook for about 15 minutes.

Chicken Breasts and Rice

After 15 minutes, add two smaller bags of rice (in this example 2x62.5g - around 2x2 ounces) and cook for about 10 minutes more.

Prepackaged rice is great thing - you don't have to worry about amounts you are eating. On the other hand, prepackaged rice is more expensive than ordinary rice.

Chicken Breasts and Rice

When chicken breasts and rice are cooked, put them in strainer. After water is removed, you can put food back to the cooking pot.

Chicken Breasts and Rice

Serve half of the meat (200g) and one small bag of rice (62.5g) on plate and enjoy this meal.

Rice form this smaller bags taste better then ordinary rice, at least for me. Is it because I cook them with different meat or spices, I don't know exactly, but who cares :o)

Nutrition data of this meal:

Food Amount Protein Carbs Fats Fibers
Chicken Breasts 200g 45g 0g 3g 0g
Rice 62.5 4g 49g 0g 1g
Total: ~50g ~50g 3g 1g
Calories: 200 kcal 200 kcal 27 kcal -

This meal has around 220 kcal, mostly from protein and carbohydrates. All fat in this meal comes from cooked chicken breasts and from (in this case) white rice. Also this meal is very low in dietary fibers.

If you are ectomorph or mesomorph on mass cycle, you will appreciate ease of making this meal that will significantly boost your protein and carb daily intake - remember, we cooked two meals having around 100g of protein, 100g of carbs, 5-6g of fat and only(!) two grams of fibers.

If you are mesomorph or even endomorph on high carbohydrate day, you will also appreciate energy boost from moderately fast carbs from rice before workouts. Also, as first solid meal after post workout meal (PWM) protein shake, this meal will keep your body in anabolic state and promote muscle building and regeneration.

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