Arcane Grove/Menu/Bowls

Rice, peas, eggs, chestnuts

Quantities for meal prep

Ingredient	Balanced plate	High-protein / muscle gain
Petits pois	400–500 g (≈ 45–50%)	500 g
Riz (cuit)	350–450 g (≈ 25%) (≈ 150 g cru)	≈ 500 g cuit (≈ 180 g cru)
Œufs	4–5 œufs	6 œufs + 4 blancs
Noix (amandes / noisettes / cajou)	20–30 g (≈ 5% de l’assiette)	20 g
Huile d’olive	1 c. à s.	1 c. à s.

Seasoning: sauce soja -ou- poivre + paprika fumé ou piment

Extra seasoning: filet de sauce soja, filet de huile de sésame grillée, graines de sésame grillées

Chicken tikka masala

Recipe

• Blanc de poulet ou dinde (chicken/turkey breast) : 800g to 1 Kg
• Yogurt : 800g to 1 Kg (ration 1:1 chicken/yogurt)
• 2 tbsp of double concentré de tomate
• 2 large chopped onions
• Cashews to balance tomato acid level and give texture

Note

• Balanced plate can use 0% yogourt (in that case, you can add some coconut milk to give a more creamy texture), 30-40g cashew
• High-protein / muscle gain should use 10% greek yogourt (that help for a creamy texture), 50-60g cashew