Unless this was the appetizer, or you are dieting, that looks like a promotion for ending world hunger. Obviously, my mother was right. I shouldn't leave those scraps on my plate because somewhere on the other side of the world, someone would consider that a whole meal.
3 oz. serving of chicken breast is about 140 calories...hard to tell how much is in that serving since you cut it up.
1 baked potato is about 220 calories with skin on and nothing added.
2 tablespoons of hummus is about 60 calories. If that is a 6 oz. serving of chicken breast, then yeah, he's right up around 600 calories with that meal.
But that is a terrible meal--hardly any fat, too much carbs, zero fiber. Dude, you have to add some veggies. The I don't like veggies excuse is so lame--if you don't like them, then learn how to cook them (and there are plenty of ways to cook them that still keep them fairly clean and healthy).
I don't eat chicken or potatoes. Don't like them and don't find them nutritionaly dense. That last bit is more fact than opinion. Decent meal for me is a load of steamed brocolli and carrots with leeks, some organic salmon or trout or some lean beef or sometimes not so lean lamb. I don't advocate eating red meat for getting cut the fat content is higher and sometimes hard to determine.
With this I might have baked beans, green beans and or corn on the cob. If I was eating it at lunch I might have a laod of pineapple after with some natural yoghurt when I want more carbs / protein.
That meal in the pic, with respect is demoralising, reminds me of weighing out your food and ending up with sod all to eat and walking round with an empty stomach.
Anyone grill their veg besides steaming (if you don't crucify it in pan of boiling water?). I can recommend grilled peppers, leeks and parsnips. Carrots and brocolli aren't so good as can be imagined. Just an idea for those bored of steamed. Though I'd not grill them all the time.
I'll bite (pardon the pun!) - I have at few tricks up my sleeve for making steamed veggies taste amazing. Basically, it all comes down to sauces. You can make them high or low calorie, depending on your goals.
If you're bulking, there's nothing better than a guacamole-based sauce. Add whatever spices you want, some garlic, olive oil, salt. Coconut milk is good too. I personally like spices, so I tend to add high-antioxidant stuff like turmeric, cayenne, ginger, oregano, garam masala (an Indian spice blend)... stuff like that. If you want to thicken it, grind some flax seed and dessiccated, unsweetened coconut, and add that. You can also add arrowroot flour or guar gum (which I haven't tried personally but keep meaning to).
If you want to keep the calories lower there are a few options. Tomato sauce is the simplest - you can make it taste less boring and tomato-y by using a small amount, adding water and lots of spices, and the ground flax/coconut. Personally, I'm still not a huge fan of tomato sauce though.
So here's where I get freaky by making my own sauce from scratch. I put a boatload of carrots in my food processor and slice 'em up small, then steam them, then process them into a puree. I add salt and a touch of coconut oil, and then I have a base for a sauce. I freeze it so I don't have to do this often (takes 20 minutes or so maybe once a month). You can also use cauliflower instead of carrot (I get so many cruciferous veggies that I prefer to use the carrot for variety).
Anyway, you can use this carrot puree as a base for a good sauce - it's more neutral-tasting than tomato. If you want to add spices, I recommend adding them to the sauce before you mix it into the veggies (also, adding spices stretches the sauce and thickens it, so you use less, which is ideal if you're cutting).
Steam your veggies, mix this stuff in (you don't need to use much - amount will depend on your calorie restrictions, serving sizes, personal taste etc.), add water if you want, thicken it a bit with the ground flax/coconut, and voila. Steamed veggies are no longer boring.
If I made this seem complicated, it's really not - either that or I'm just so used to cooking this way that I'm totally out of touch with reality!
It's amazing how creative you can get when you challenge yourself to eat clean AND make your food taste great.
There is also the Vege's raw or Vege's cooked debate. At least in Brocolli sulforaphane and Indole 3 Carbinol have their metabolites found in urine of those who pigged out on cooked brocolli, so it's not losing much of the good stuff when cooked.
Some studies show that sulforaphane is found in much much higher concentrations in brocolli sprouts than the crowns also.
There is this other veg that's popular its a hybrid of brocolli and kale, mostly called tenderstem which steams really nicely and is similarly high in phytochmeicals.