Broccoli and Potato Bake

Start weight 130kg about 290lb. Goal weight 90kg approx 200 lb. Current weight 95kg about 210lb. Macro results: Protein Grams: 163 Fat Grams: 77 Carb Grams: 66 Fiber Grams: 31-42 When all of these macros are added up you get a total of 1612 calories. My macro calculator estimated that your body burns close to 1896 calories each day. This is your TDEE (Total Daily Energy Expenditure).

1 broccoli

Salt to taste

4 potatoes, cubed

Olive oil for frying

Black pepper to taste

Dried garlic to taste

1 onion, chopped

1 carrot, grated

400g (14.10oz) mushrooms, sliced

Basil to taste

4 eggs

100g (3.52oz) Greek yogurt or sour cream

½ cup (100 ml) milk

Cherry tomatoes, halved

150g (5.29oz) cheese, grated

A small piece of Parmesan cheese, grated

Fresh basil leaves for garnish

1 tablespoon Greek yogurt or sour cream, for sauce

1 tablespoon mayonnaise, for sauce

1 cucumber, grated, for sauce

1 clove of garlic, minced, for sauce

Dill to taste, for sauce

Juice of ½ lime, for sauce

Directions at greenku.com

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