Try The Hitch Fit Menu for a day
Nothing better then finding healthy alternatives to some of your favorite foods. In all 3 meals we are getting healthy proteins, carbs and fats as well as lower calories per serving . Make sure to get 2-3 more meals in in between these meals that consists of mainly protein and good carb such as a protein shake with added fruit.
Make sure to comment with some of your favorite recipes!!!
Breakfast
Cinnamon French Toast- Serves 4
INGREDIENTS
1/2 cup evaporated skim milk
1/2 cup fat-free egg substitute
1/8 teaspoon cinnamon
1/8 teaspoon grated nutmeg
8 slices whole-wheat or whole-grain bread
2 teaspoons canola oil
PREPARATION
In a small bowl, whisk together the milk, egg substitute, cinnamon, and nutmeg. Pour into a 9 x 13-inch (3.5 L) baking dish.
Dip the bread in the milk mixture, flipping the pieces to coat both sides.
Coat a large skillet with nonstick spray. Heat the pan over medium-high heat. Pour in 1 teaspoon (5 mL) of the oil. Add half of the bread and brown the pieces on both sides, about 2 1/2 minutes per side.
Repeat with the remaining oil and bread. Top with the peach slices and raspberries.
NUTRITIONAL INFORMATION
Calories: 245 calories
Carbs: 42 g
Sodium: 382 mg
Fat: 5 g
Protein: 12 g
Fiber: 8 mg
Cholesterol: 1 g
LUNCH
Tuna and Bell Pepper Pocket-serves 4
INGREDIENTS
PREPERATION
Combine tuna, green peppers, celery and onions in a bowl. In another bowl, combine dressing, black pepper and oregano, pour it over the tuna mix and stir. Refrigerate for a few hours. When serving, put 2-3 tomato slices and 2-3 lettuce leaves in each pita bread. Add tuna mix to pitas. There’s enough for 4 servings.
NUTRIENTS PER SERVING
Protein: 24g
Fat: 6g
Carbohydrates: 35g
Dinner
Seasoned Chicken Cakes
INGREDIENTS
• 2 tbsp olive oil, divided
• 2 cups chicken breasts, cooked and finely shredded
• 1 cup sweet potatoes, cooked and mashed
• 1 cup brown rice, cooked
• 1 egg
• 1/2 cup fat-free mozzarella cheese, shredded
• 1 1/2 tsp fresh rosemary, chopped
• Sea salt and pepper, to taste
• 1–2 tbsp balsamic vinegar
PREPERATION
1. Heat 1 tbsp olive oil in a nonstick skillet over medium-high heat.
2. In a bowl, mix together chicken, mashed sweet potatoes, rice, egg, cheese, rosemary, salt and pepper. Shape into 8 patties.
3. Cook until golden brown on both sides and heated through. Transfer to a plate and keep warm.
4. In the same skillet, heat remaining olive oil. Add mushrooms and cook until lightly browned. Add vinegar to skillet to coat mushrooms; cook 1 minute longer. Serve on top of chicken rice cakes.
NUTRIENTS PER SERVING:
Calories: 410, Total Fats: 6 g, Saturated Fat: 0 g, Total Carbohydrates: 35 g, Dietary Fiber: 5 g, Sugars: 10 g, Protein: 31 g, Iron: 2 mg
Micah LaCerte
WWW.HITCHFIT.COM – Rated The #1 Online Personal Training System on the Planet!
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