🏋️‍♂️ Muscle Fuel: High-Protein Chicken Breast & Broccoli

🔸 Ingredients (Serves 2):

• 2 boneless, skinless chicken breasts (200g each)

• 2 cups fresh broccoli florets

• 1 tbsp olive oil or ghee

• 3 cloves garlic, minced

• ½ tsp turmeric (anti-inflammatory)

• 1 tsp black pepper

• 1 tsp chili flakes or paprika (optional)

• Salt to taste

• 1 tsp low-sodium soy sauce (optional)

• Juice of ½ lemon

🔹 Instructions:

1. Marinate Chicken (Optional but recommended)

• Season chicken with salt, pepper, turmeric, chili flakes.

• Let it rest for 30 minutes.

2. Grill the Chicken

• Heat ½ tbsp oil in a pan.

• Grill chicken over medium heat for 6–8 minutes per side, or until golden and cooked through.

• Remove and rest for 5 minutes before slicing.

3. Sauté Broccoli

• In the same pan, add a little oil and minced garlic.

• Stir in broccoli, add soy sauce (if using), and stir-fry for 3–4 minutes until vibrant green yet crunchy.

• Finish with a squeeze of lemon.

4. Serve

• Slice chicken and plate alongside broccoli.

• Optional: sprinkle sesame seeds or crushed almonds for texture.

💪 Health Benefits for Gym Men:

✅ 1. Lean Muscle Growth

• Chicken breast delivers 30-32g of lean protein per 100g, fueling muscle recovery and hypertrophy.

✅ 2. Fat Loss Support

• Low in fat and carbs, high in satiety—perfect for cutting cycles or fat-loss goals.

✅ 3. Broccoli = Hormone Balancer

• Contains indole-3-carbinol, which helps reduce excess estrogen and supports testosterone production.

✅ 4. Rich in Antioxidants & Fiber

• Broccoli is high in fiber, vitamin C, and K, promoting digestion, immunity, and detoxification.

✅ 5. Anti-Inflammatory Recovery

• Garlic, turmeric, and broccoli help reduce post-workout inflammation and muscle soreness.

✅ 6. Boosts Satiety

• Helps control hunger and cravings, keeping your nutrition on track.

📊 Approximate Nutrition (Per Serving):

• Calories: ~350 kcal

• Protein: ~38g

• Fat: ~12g

• Carbs: ~8g

  🍽️ 😊 🌿