About a 4 ounce prime rib steak seasoned with lemon and spices, one small yam mashed and seasoned with lemon and truffle salt, and special spices, brussel sprouts seasoned the same. My go to tomato, avocado , pepper and feta cheese salad with pea sprouts and lime and truffle salt

Prime rib steak - 4 oz. 

Nutritional Value

The macronutrient breakdown for a 5-ounce (approximately 142 grams) serving of prime rib steak can vary depending on factors such as cooking method and the cut meat. However, here's an approximate breakdown for a typical cooked prime rib steak:

• Calories: Around 300-350 calories

• Protein: Approximately 30-35 grams

• Fat: Approximately 20-25 grams

• Carbohydrates: Minimal (negligible), less than 1 gram

Please keep in mind that these values are approximate and can vary based on factors like marbling, cooking method, and any added seasonings or sauces. For precise nutritional information, it's best to refer to the specific packaging or consult a nutrition database that includes the exact cut and preparation of the steak you're consuming.

Small yam, mashed and seasoned

The macronutrient content of a small yam (about 100 grams) is roughly as follows:

• Calories: Approximately 118 calories

• Carbohydrates: Approximately 27 grams

• Fiber: Approximately 3.9 grams

• Protein: Approximately 1.5 grams

• Fat: Approximately 0.2 grams

Please note that the exact nutritional values may vary slightly depending on the size and variety of the yam, as well as how it's prepared (cooked, roasted, boiled, et Yams are a nutritious source of carbohydrates, fiber, and various vitamins and minerals, including vitamin A, vitamin C, and potassium.

Brussel sprouts - 4 medium

Here are the approximate macronutrient values for four medium-sized Brussels sprouts (about 100 grams):

• Calories: Approximately 43 calories

• Carbohydrates: Approximately 9.8 grams

• Fiber: Approximately 3.8 grams

• Protein: Approximately 3.4 grams

• Fat: Approximately 0.4 grams

Brussels sprouts are a healthy vegetable rich in fiber, vitamins (particularly vitamin K and vitamin C), and minerals like potassium. They make a great addition to various dishes and offer numerous nutritional benefits.

 Jans Go To salad:

Ingredients:

• 6 Cherry Tomatoes

• ½ Avocado

• ⅛ Cup Red Pepper

• Lime Juice from 1 Lime (about 2 tablespoons)

• 1 Cup Pea Sprouts

• ⅓ Cup Feta Cheese

Instructions:

1. Wash and slice the cherry tomatoes in half.

2. Cut the avocado in half, remove the pit, and slice the flesh into thin slices.

3. Dice the red pepper into small pieces.

4. In a large salad bowl, combine the cherry tomatoes, avocado slices, diced red pepper, and pea sprouts.

5. Squeeze the lime juice over the salad as a dressing and toss everything together.

6. Sprinkle the crumbled feta cheese on top.

Nutritional Information (Approximate):

• Calories: ~256

• Carbohydrates: ~13 grams

• Protein: ~10 grams

• Fat: ~19 grams

• Fiber: ~7 grams

Nutrients:

• Vitamins and minerals: Good source of Vitamin C, Vitamin A, Vitamin K, Potassium, Calcium, Phosphorus, Folate, and Vitamin B12.

Please note that these values are approximate and can vary based on the specific brands and varieties of ingredients used. Adjust the portion sizes and ingredients to suit your taste and dietary preferences. Enjoy your nutritious salad!