The Ultimate FIT Meal
The Perfectly balanced 400 calorie FIT meal:
This is great for when you don’t know what to make, or want to prep a few meals ahead of time.
Pick ONE option from each category:
Experiment with your own combos!
Step 1: Protein – 120 calories chicken, turkey, fish, tempeh, tofu, edamame, or eggs made with 1 tsp HEALTHY oil.
(I used a chicken breast in the photo… Here are my quick tips: Use just 1 tsp oil *per serving (avocado, coconut, or olive oil) in a hot saute pan. I prefer cast iron for even cooking, and moist chicken. Season breasts with your all your faves; I used cumin, garlic, sea salt & fresh ground pepper. If the pan is properly preheated, then 3-4 minutes per side is all you’ll need. Immediately wrap breasts in foil, and let sit for 10 minutes. Perfectly moist breasts!)
Step 2: Grain – 1/2c quinoa, brown rice or diced, cooked sweet potato.
Step 3: Greens – 1c kale, baby spinach, or other leafy greens (I used fresh chopped Red Leaf lettuce, here)
Step 4: Veggies – 1c roasted, steamed or raw veggies
Step 5: Beans – 2T-3T of your choice of beans(optional) If using canned, be sure to rinse!
Step 6: Fat – 50 calories avocado, feta cheese, hummus, guacamole, or homemade dressing (from CFC dressing guide).
Unlimited fresh lime, lemon juice, or vinegar may also be used as additional dressing.
Step 7: Seal, store (dressing/fats separate) in the refrigerator & eat within 3-4 days.
We would like to thank Rachel for joining us today on Total Gym Pulse! To check out more of her amazing clean eating recipes be sure to visit her website at: Clean Food Crush
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