Nutrition Kitchen SG | High-Protein Menu for Healthy Weight Loss

  • Mon, Sep 29  


     


    Balanced

    English Breakfast

    Ingredients

    Egg, Pork, Tomato, Button Mushroom, Cannellini Bean, Onion, Carrot, Garlic, Celery, Butter, Ketchup, Brown Sugar, Oregano, Parsley, Thyme, Worcestershire, Olive Oil, Salt, Pepper

    • 48.9g Protein
    • 31.8g Fats
    • 15.7g Carbs
    • 545 Calories
    • 61.7g Protein
    • 40.3g Fats
    • 18.3g Carbs
    • 683 Calories
    • 37.7g Protein
    • 25.7g Fats
    • 12.9g Carbs
    • 434 Calories
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    Balanced

    Burnt Miso Chicken

    Ingredients

    Chicken, Japanese Rice, Eggplant, Carrot, Tomato, Miso Paste, Sugar Bean, Mirin, Butter, Red Wine Vinegar, Brown Sugar, Green Onion, Soy Sauce, Black Sesame, Sesame, Olive Oil, Salt, Pepper

    • 523g Protein
    • 22.7g Fats
    • 58.8g Carbs
    • 649 Calories
    • 63.7g Protein
    • 27.1g Fats
    • 70.1g Carbs
    • 779 Calories
    • 43.6g Protein
    • 19g Fats
    • 47.9g Carbs
    • 537 Calories
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    Balanced

    Pasture Fed Beef Bolognese

    Ingredients

    Beef, Zucchini, Spaghetti, Tomato, Onion, Tomato Sauce, Carrot, Parmesan , Red Wine, Celery, Tomato Paste, Garlic, Bay Leaf, Oregano, Parsley, Thyme, Olive Oil, Salt, Pepper

    • 53.7g Protein
    • 16.1g Fats
    • 55.8g Carbs
    • 583 Calories
    • 62.3g Protein
    • 19.2g Fats
    • 65g Carbs
    • 682 Calories
    • 45.1g Protein
    • 13g Fats
    • 46.6g Carbs
    • 484 Calories
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  • Tue, Sep 30  


     


    Balanced

    Smoked Salmon Scramble

    Ingredients

    Egg, Salmon, Tomato, Rocket Lettuce, Onion, Capers, Apple Vinegar, Chive, Sugar, Olive Oil, Salt, Pepper

    • 35g Protein
    • 26.1g Fats
    • 3.9g Carbs
    • 391 Calories
    • 44.1g Protein
    • 32.8g Fats
    • 4.5g Carbs
    • 490 Calories
    • 30.5g Protein
    • 22.8g Fats
    • 3.7g Carbs
    • 342 Calories
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    Balanced

    Tom Yum Fish

    Ingredients

    Pacific Dory, Corn, Straw Mushroom, Rice Vermicelli, Tomato, Onion, Shimeji Mushroom, Galangal, Fish Sauce, Sugar, Lemongrass, Lime, Cabbage, Carrot, Tamarind, Garlic, Chili Paste, Chili, Coriander, Soy Sauce, Lime Leaf, White Pepper, Olive Oil, Salt, Pepper

    • 34.3g Protein
    • 12.4g Fats
    • 57.5g Carbs
    • 479 Calories
    • 42.1g Protein
    • 15.2g Fats
    • 70.1g Carbs
    • 586 Calories
    • 28.1g Protein
    • 9.7g Fats
    • 44.9g Carbs
    • 379 Calories
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    Balanced

    Tuscan Chicken

    Ingredients

    Chicken, Spinach, Tomato, Spaghetti, Zucchini, Bell Pepper, Cream, Onion, Sundried Tomato, Garlic, Parsley, Olive Oil, Salt, Pepper

    • 66.7g Protein
    • 18.1g Fats
    • 56.9g Carbs
    • 657 Calories
    • 82.4g Protein
    • 21.4g Fats
    • 66.2g Carbs
    • 787 Calories
    • 55.5g Protein
    • 14.5g Fats
    • 47.1g Carbs
    • 541 Calories
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  • Wed, Oct 01  


     


    Balanced

    Poached Eggs and Sliced Beef Tenderloin

    Ingredients

    Egg, Beef, Spinach, Tomato, Button Mushroom, White Vinegar, Garlic, Butter, Coriander, Parsley, Red Wine Vinegar, Onion, Thyme, Oregano, Chili, Olive Oil, Salt, Pepper

    • 41.7g Protein
    • 32.6g Fats
    • 11.6g Carbs
    • 507 Calories
    • 53.3g Protein
    • 40.2g Fats
    • 12.9g Carbs
    • 627 Calories
    • 36g Protein
    • 30g Fats
    • 10.4g Carbs
    • 456 Calories
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    Balanced

    Provencal Chicken

    Ingredients

    Chicken, Potato, Zucchini, Onion, Bell Pepper, Tomato, Tomato Sauce, Carrot, Milk, Red Wine, Olive, Butter, Garlic, Parsley, Thyme, Sugar, Garlic Powder, Rosemary, Bay Leaf, Olive Oil, Salt, Pepper

    • 50.3g Protein
    • 29g Fats
    • 28.8g Carbs
    • 577 Calories
    • 59.3g Protein
    • 33.7g Fats
    • 32.8g Carbs
    • 672 Calories
    • 41.4g Protein
    • 24.3g Fats
    • 24.9g Carbs
    • 484 Calories
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    Balanced

    Char Siu Pork Shoulder

    Ingredients

    Pork, Jasmine Rice, Bok Choy, Broccoli, Carrot, Onion, Egg, Chu Hou Sauce, Hoisin, Green Onion, Cornstarch, Garlic, Honey, Maltose, Mei Kuei Lu Wine, Baking Soda, Soy Sauce, Star Anise, Olive Oil, Salt, Pepper

    • 50.5g Protein
    • 20.9g Fats
    • 57.8g Carbs
    • 621 Calories
    • 56.9g Protein
    • 23.6g Fats
    • 68g Carbs
    • 712 Calories
    • 41.5g Protein
    • 17.2g Fats
    • 46.9g Carbs
    • 508 Calories
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  • Thu, Oct 02  


     


    Balanced

    Scramble Egg White Huevos Rancheros Chicken Breast

    Ingredients

    Egg, Chicken, Tomato, Bell Pepper, Onion, Black Bean, Coriander, Sugar, Cumin, Coriander Powder, Garlic, Paprika, Olive Oil, Salt, Pepper

    • 61g Protein
    • 4.8g Fats
    • 16.6g Carbs
    • 354 Calories
    • 73.5g Protein
    • 5.9g Fats
    • 20.3g Carbs
    • 428 Calories
    • 48.5g Protein
    • 3.7g Fats
    • 12.9g Carbs
    • 279 Calories
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    Balanced

    Chicken Vindaloo

    Ingredients

    Chicken, Cabbage, Onion, Basmati Rice, Carrot, Garlic, Ginger, Turmeric, White Vinegar, Curry Leaf, Chili Paste, Mustard Seed, Cumin, Chili Powder, Chili, Cardamom, Fenugreek Seed, Olive Oil, Salt, Pepper

    • 60.5g Protein
    • 16.3g Fats
    • 68.6g Carbs
    • 663 Calories
    • 73.6g Protein
    • 19.9g Fats
    • 81.1g Carbs
    • 798 Calories
    • 50.3g Protein
    • 13.2g Fats
    • 56.1g Carbs
    • 544 Calories
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    Balanced

    Seafood Stew

    Ingredients

    Mahi Mahi, Tomato, Prawn, Onion, Fusilli, Chickpea, White Wine, Eggplant, Celery, Fish Stock, Carrot, Zucchini, Tomato Paste, Garlic, Parsley, Bay Leaf, Oregano, Chili Flakes, Olive Oil, Salt, Pepper

    • 54.3g Protein
    • 8.9g Fats
    • 49.3g Carbs
    • 495 Calories
    • 67.8g Protein
    • 11g Fats
    • 58.8g Carbs
    • 605 Calories
    • 42.9g Protein
    • 6.9g Fats
    • 39.8g Carbs
    • 393 Calories
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  • Fri, Oct 03  


     


    Balanced

    Healthy Spanish Egg Bake

    Ingredients

    Egg, Chicken, Bell Pepper, Tomato, Milk, Onion, Cheddar , Olive Oil, Salt, Pepper

    • 39.6g Protein
    • 27g Fats
    • 9.6g Carbs
    • 440 Calories
    • 49.6g Protein
    • 33.7g Fats
    • 12g Carbs
    • 550 Calories
    • 33g Protein
    • 22.5g Fats
    • 8g Carbs
    • 367 Calories
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    Balanced

    Shepherd's Pie

    Ingredients

    Lamb, Mashed Potato, Carrot, Broccoli, Pumpkin, Tomato, Onion, Butter, Milk, Celery, Red Wine, Worcestershire, Tomato Paste, Parsley, Cornstarch, Thyme, Oregano, Rosemary, Chicken Stock, Bay Leaf, Garlic, Olive Oil, Salt, Pepper

    • 33.9g Protein
    • 37.4g Fats
    • 31.5g Carbs
    • 598 Calories
    • 40.8g Protein
    • 45.4g Fats
    • 38.5g Carbs
    • 726 Calories
    • 30.4g Protein
    • 33g Fats
    • 27.3g Carbs
    • 528 Calories
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    Balanced

    Stir Fry Chicken in Black Bean Sauce

    Ingredients

    Chicken, Bok Choy, Bell Pepper, Onion, Brown Rice, Oyster Sauce, Shaoxing Wine, Soy Sauce, Black Bean Garlic Sauce, Sugar, Garlic, Ginger, Cornstarch, Green Onion, Olive Oil, Salt, Pepper

    • 53.3g Protein
    • 12.7g Fats
    • 57.2g Carbs
    • 556 Calories
    • 62.8g Protein
    • 14.9g Fats
    • 66.8g Carbs
    • 653 Calories
    • 43.8g Protein
    • 10.4g Fats
    • 47.7g Carbs
    • 460 Calories
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  • Extra Meals (available every day)

    Balanced

    Sous Vide Chicken Breast in Mushroom Gravy

    Ingredients

    Chicken, Broccoli, Brown Rice, Sugar Bean, Button Mushroom, Pea, Butter, Demi Glace, Flour, Garlic, Olive Oil, Salt, Pepper

    • 64.6g Protein
    • 16.1g Fats
    • 50.7g Carbs
    • 606 Calories
    • 80.1g Protein
    • 19.7g Fats
    • 59.6g Carbs
    • 736 Calories
    • 53.7g Protein
    • 13g Fats
    • 41.8g Carbs
    • 499 Calories
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    Low
    Carb

    Sous Vide Chicken Breast in Mushroom Gravy

    Ingredients

    Chicken, Broccoli, Sugar Bean, Pea, Button Mushroom, Butter, Demi Glace, Flour, Garlic, Olive Oil, Salt, Pepper

    • 64g Protein
    • 16.9g Fats
    • 23.1g Carbs
    • 501 Calories
    • 53.1g Protein
    • 13.6g Fats
    • 18.5g Carbs
    • 409 Calories
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    Balanced

    Steak and Mesclun Salad

    Ingredients

    Egg, Beef, Shiitake Mushroom, Mesclun Salad Mix, Tomato, Carrot, Balsamic Vinegar, Onion, Soy Sauce, Butter, Garlic, White Truffle Oil, Thyme, Olive Oil, Salt, Pepper

    • 26.6g Protein
    • 38.5g Fats
    • 12.2g Carbs
    • 502 Calories
    • 26.6g Protein
    • 38.5g Fats
    • 12.2g Carbs
    • 502 Calories
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    Balanced

    Surf & Turf

    Ingredients

    Beef, Potato, Prawn, Broccoli, Button Mushroom, Tomato, Milk, Red Wine, Beef Stock, Butter, Garlic, Cajun, Onion, Demi Glace, Thyme, Parsley, Sugar, Bay Leaf, Olive Oil, Salt, Pepper

    • 51.4g Protein
    • 25.2g Fats
    • 25.6g Carbs
    • 535 Calories
    • 61.6g Protein
    • 30g Fats
    • 31g Carbs
    • 640 Calories
    • 42.2g Protein
    • 21.7g Fats
    • 22.5g Carbs
    • 454 Calories
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    Low
    Carb

    Surf & Turf

    Ingredients

    Beef, Broccoli, Prawn, Button Mushroom, Tomato, Red Wine, Beef Stock, Butter, Garlic, Cajun, Onion, Demi Glace, Parsley, Thyme, Sugar, Bay Leaf, Olive Oil, Salt, Pepper

    • 50.7g Protein
    • 21.2g Fats
    • 15.7g Carbs
    • 456 Calories
    • 41.9g Protein
    • 18.9g Fats
    • 15.4g Carbs
    • 399 Calories
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    Veggie

    Chickpea and Mesclun Salad

    Ingredients

    Egg, Chickpea, Shiitake Mushroom, Mesclun Salad Mix, Tomato, Carrot, Balsamic Vinegar, Onion, Soy Sauce, White Truffle Oil, Olive Oil, Salt, Pepper

    • 12.9g Protein
    • 32.4g Fats
    • 19.6g Carbs
    • 422 Calories
    • 12.9g Protein
    • 32.4g Fats
    • 19.6g Carbs
    • 422 Calories
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    Low
    Carb

    Korean Spicy Pork Stir Fry

    Ingredients

    Pork, Cauliflower, Cabbage, Onion, Chili Paste, Green Onion, Soy Sauce, Garlic, Tofu Skin, Chili, Kimchi, Chili Powder, Sugar, Ginger and Garlic Paste, Sesame, Black Sesame, Sesame Oil, Olive Oil, Salt, Pepper

    • 41g Protein
    • 25.7g Fats
    • 40.9g Carbs
    • 559 Calories
    • 32.9g Protein
    • 21.1g Fats
    • 33.6g Carbs
    • 456 Calories
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    Balanced

    Korean Spicy Pork Stir Fry

    Ingredients

    Pork, Cabbage, Onion, Jasmine Rice, Chili Paste, Green Onion, Soy Sauce, Garlic, Tofu Skin, Chili, Kimchi, Chili Powder, Sugar, Ginger and Garlic Paste, Sesame Oil, Black Sesame, Sesame, Olive Oil, Salt, Pepper

    • 42.4g Protein
    • 20.3g Fats
    • 78.5g Carbs
    • 666 Calories
    • 50.3g Protein
    • 23.7g Fats
    • 88.8g Carbs
    • 770 Calories
    • 34.1g Protein
    • 16.7g Fats
    • 64.4g Carbs
    • 544 Calories
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    Balanced

    New Orleans Blackened Salmon and Cajun Shrimp

    Ingredients

    Lemon, Salmon, Tomato, Broccoli, Button Mushroom, Prawn, Japanese Rice, Bell Pepper, Yoghurt, Onion, Celery, Cajun, Garlic, Butter, Parsley, Capers, Thyme, Chicken Stock, Dijon Mustard, Chive, Curry Powder, Tarragon, Oregano, Bay Leaf, Olive Oil, Salt, Pepper

    • 49.7g Protein
    • 29.8g Fats
    • 28.1g Carbs
    • 579 Calories
    • 54.7g Protein
    • 33.2g Fats
    • 33.3g Carbs
    • 651 Calories
    • 42.6g Protein
    • 25.3g Fats
    • 23.5g Carbs
    • 492 Calories
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    Low
    Carb

    New Orleans Blackened Salmon and Cajun Shrimp

    Ingredients

    Lemon, Salmon, Broccoli, Button Mushroom, Prawn, Tomato, Yoghurt, Cajun, Garlic, Butter, Parsley, Capers, Thyme, Dijon Mustard, Chive, Curry Powder, Tarragon, Olive Oil, Salt, Pepper

    • 48g Protein
    • 28.9g Fats
    • 11.1g Carbs
    • 497 Calories
    • 41.3g Protein
    • 24.6g Fats
    • 10g Carbs
    • 427 Calories
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  • Sides

    StripSteak - Single Portion

    Ingredients

    Striploin Steak, Butter, Garlic, Thyme, Salt & Pepper

    • 34.5g Protein
    • 20g Fats
    • 0g Carbs
    • 317.7 Calories
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    Salt & Pepper Chicken Breast - Single Portion

    Ingredients

    Chicken Breast, Salt & Pepper

    • 51.6g Protein
    • 6.0g Fats
    • 0g Carbs
    • 260.7 Calories
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    Laksa Chicken Breast - Single Portion

    Ingredients

    Chicken Breast, White Onion, Lemongrass, Fish Sauce, Dried Chili, Galangal, Turmeric, Salt, Laksa Leaf

    • 50.1g Protein
    • 8.1g Fats
    • 3.5g Carbs
    • 287.1 Calories
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    Satay Chicken Thigh - Single Portion

    Ingredients

    Chicken Thigh, Ground Corriander, Ground Fennel, Ginger, Turmeric, Cumin, Lemongrass, Sugar, Salt, Olive oil

    • 41.3g Protein
    • 19.1g Fats
    • 11.4g Carbs
    • 382.1 Calories
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    Mixed Berry & Vanilla Protein Pot

    Available on Monday

    Ingredients

    Rolled Oats, Vanilla Protein Powder, Mixed Berries, Yoghurt, Milk

    • 28.9g Protein
    • 13.3g Fats
    • 50.6g Carbs
    • 438 Calories
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    Mango Protein Pot

    Available on Tuesday

    Ingredients

    Rolled Oats, Vanilla Protein Powder, Mango, Yoghurt, Milk

    • 28.9g Protein
    • 13.5g Fats
    • 56.8g Carbs
    • 464 Calories
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    Strawberry & Apple Protein Pot

    Available on Wednesday

    Ingredients

    Rolled Oats, Strawberry Protein Powder, Strawberry, Green Apple, Yoghurt, Milk

    • 28.5g Protein
    • 13.3g Fats
    • 53.2g Carbs
    • 447 Calories
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    Red Dragonfruit & Pear Protein Pot

    Available on Thursday

    Ingredients

    Rolled Oats, Vanilla Protein Powder, Red Dragon Fruit, Pear, Yoghurt, Milk

    • 28.8g Protein
    • 13.5g Fats
    • 54.6g Carbs
    • 455 Calories
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    Peanut Butter, Banana & Chocolate Protein Pot

    Available on Friday

    Ingredients

    Rolled Oats, Chocolate Protein Powder, Peanut Butter, Banana, Yoghurt, Milk

    • 29.1g Protein
    • 17.5g Fats
    • 55g Carbs
    • 494 Calories
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