🍽️ Ideal Portion (for your boyfriend)
• Salmon: 5–6 oz
• Potatoes: 150g (≈ 1 small–medium potato or ~1 cup diced)
• Broccoli: 4 oz
• Olive oil: 1–2 tsp (for roasting)
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🔢 Macros (approx)
🐟 Salmon (5 oz)
• Calories: 280
• Protein: 34g
• Fat: 18g
🥔 Potatoes (150g)
• Calories: 110
• Carbs: 26g
• Protein: 3g
🥦 Broccoli (4 oz)
• Calories: 35
• Protein: 2–3g
• Carbs: 7g
🫒 Olive Oil (1 tsp)
• Calories: 40
• Fat: 4.5g
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✅ Total Meal
• Calories: ~465
• Protein: ~38–40g
• Carbs: ~33g
• Fat: ~22g
👉 This is a perfect fat-loss + muscle-building meal:
• High protein ✔️
• Balanced carbs ✔️
• Very filling ✔️
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👩🏽🍳 How to Meal Prep (simple + actually good)
🥔 Potatoes (key for taste)
• Cut into cubes
• Toss with:
• Salt, pepper
• Garlic powder, paprika
• 1 tsp olive oil
• Air fry or roast:
• 400°F for ~20–25 min
• Shake halfway
👉 This gives you crispy, satisfying carbs (important so he doesn’t feel like he’s dieting)
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🐟 Salmon
• Same as before (lemon garlic, simple seasoning)
• Air fry 375°F for 7–9 min
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🥦 Broccoli
• Steam or roast
• Add salt + lemon (keeps it low cal but flavorful)
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💡 Why potatoes > rice here
• More volume for fewer calories → fuller longer
• Less likely to snack later
• Still gives carbs for workouts
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🔥 Small tweak that makes a BIG difference
If he’s really trying to lean out:
• Keep oil closer to 1 tsp total per meal
• Let seasoning + cooking method carry the flavor
