Shrimp Jambalaya

Ready in 40 minutes

Serves  5 people

Per Serving: 

Calories: 460

Protein: 44

Carbs: 53

Fat: 9

Ingredients

• 4 links Spicy Chicken Sausage
• SPRAY Olive Oil
• 1 whole Onion, chopped
• 1 whole Red Bell Pepper, seeded and chopped
• 1 whole Green Bell Pepper, seeded and chopped
• 3 cloves Garlic, minced
• 1 1/2 tablespoons Cajun Seasoning {store bought or homemade}
• 2 tablespoons Worcestershire
• 1 can {14.5 ounces} Diced Tomatoes in Tomato Juice
• 1 1/2 cups Black Rice
• 3 1/2 cups Chicken Stock
• 1 pound Shrimp, peeled and deveined
• 2 stems Green Onions, chopped for garnish

Preparation

1. In a large shallow pan heat SPRAY olive oil over medium high heat, add the sliced Chicken sausage. Cook for 2 minutes until edges brown and crisp. Remove with a slotted spoon to a plate and set aside.
2. Add the chopped onion and chopped bell peppers to the pan. Stir and saute for 3-4 minutes until slightly translucent and brown. Add garlic and Cajun seasoning to the pan. Stir to combine until fragrant, about 30 seconds. Add worcestershire and the diced tomatoes. Stir and add rice and cooked andouille to the pan. Stir and cover with chicken stock. Bring to a boil and reduce to simmer. Cover with a lid and cook until rice is cooked but still has liquid in the pan, about 20 minutes.

1. Add shrimp to the pan and stir. Cover and cook shrimp for 5-7 minutes until pink and no longer opaque. All stock should be absorbed. Serve immediately garnished with green onion.

Tips

Swap Chicken Sausage for Vegan Kielbasa Sausage

Spaghetti Bowl

Ready in 30 minutes

Serves 4 people

Per serving: 

Calories: 330

Protein: 22

Carbs: 25

Fat: 16

Ingredients

• 2 small Spaghetti Squash (look for squash that are between 2.5 and 3 lbs)
• 1 lb Italian Seasoned Ground Turkey  (lean)
• 1 24 oz jar Marinara Sauce (I use a good quality store-bought version)
• ½  cup Shredded Daiya Vegan Cheese
• Chopped fresh herbs, for serving

Preparation

1. Slice spaghetti squash in half and cook until the strands are tender (leave the strands in the squash halves). See note below for tips on cooking methods. (Note: This can be done up to 3 days ahead. Store cooked squash in the refrigerator.)
2. Turn on the oven’s broiler.
3. Heat a large skillet with cooking oil SPRAY over medium heat. Add sausage and cook, breaking it apart as it cooks, until lightly browned, 5 to 6 minutes.
4. Pour marinara sauce over sausage and stir to combine.
5. Place the spaghetti squash halves cut-side up on a sheet pan. Use a fork to pull the spaghetti squash strands from the sides of the squash bowls so they resemble noodles inside each bowl.
6. Divide marinara sauce between the squash bowls and gently stir to combine squash strands and sauce.
7. Top with cheese.
8. Place sheet pan under the broiler until cheese is melted (watch it closely to prevent burning), 2 to 3 minutes.
9. Top with fresh herbs and serve.

Tips

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Macronutrients

Whether your goal is to change your body composition, lose fat mass, gain muscle mass, improve performance or improve muscular imbalances, it is important to take a deeper look into your nutrition.

Trying to change your body by just focusing on calories out (exercise) is like trying to grow flowers in a desert without water. The only thing that you’re going to get is FRUSTRATED!!

As a beginner in this space, it can feel very overwhelming to get started. There is no shortage of diets and approaches to, what I like to call, “short-term weight loss” out there.

A great place to START is getting clear on where you’re going and WHY you’re going there. Too often, people approach these changes out of desperation and dissatisfaction with where they are at and they want to be anywhere other than here. They will do whatever it takes… short term

 You won’t get very far if you’re running away from YOU. You also can’t look BACK at where you used to be as a goal. You can’t drive a car forward while looking in the rearview mirror for very long before you crash and burn. It’s vital to get clear on where you’re going. 

 Let’s say for example that your goal is to lose 20 lbs.  I think that you’ll quickly realize that number doesn’t really mean anything to you- it is what that number represents that is important to you.  WHY does losing 20lbs matter to you? What does life look like 20 lbs lighter? How has your life improved? How have your relationships improved? What kind of things are you doing? How do you feel about yourself? When you get clear on what your actual goal is- We can get started. 

At Hybrid Athlete Training, we focus on a flexible diet which means that you eat within your macronutrient calculation without cutting out food groups or restricting. This allows a more sustainable approach to build a lifestyle off of rather than obsessing on a goal and sacrificing every other aspect of life to achieve it. 

In order to get your macro target, we first need to get your overall calorie goal. 

CALORIES are a unit of measurement. Just like an inch, a gram or a pound, they are used to measure something. Calories are used in measuring energy. Our bodies expend energy to function and stay alive and therefore need to consume energy to fuel these functions. We receive our energy from food. The food we consume daily has a direct effect on the state of our body, both aesthetically and performance.

In order to assess how many calories your body needs daily in order to achieve your goal, we need some objective data such as your age, gender, weight, height as well as goal, timeline, TDEE (total daily energy expenditure) and training program. 

Just understanding how many calories your body needs daily is NOT enough. For example, let’s say your daily calorie requirement to achieve your goal is 2000. You could eat 2000 calories of pizza every day and you wouldn’t end up at your goal. It would be very difficult, but you could also eat 2000 calories of spinach each day and still not get anywhere. It matters WHERE those calories are coming from. This is where we get into macronutrients.

MACRONUTRIENTS is a fancy term for nutrients that your body needs in LARGE (macro) quantities. These are broken into Proteins, Carbohydrates, and Fats.. Every whole food that you consume is broken down into these 3 categories and each one of these plays a vital role in the body. 

PROTEIN- The main role of protein in the body is to repair and build the tissues. Your body will need a different amount of protein depending on your daily life, activity level and goals. 

CARBOHYDRATES- The 4 main functions of carbohydrates in the body are to store and provide energy, build macromolecules as well as spare protein and fat for other vital uses. Once again, depending on your daily activities, goals and training program, your body will need a specific amount of carbohydrates to make sure that you are getting what you need to function optimally without  a surplus to store extra. 

FATS- Fats help your body absorb fat soluble nutrients, protect your organs, support cell growth and keep cholesterol and blood pressure under control. Fat is also the most calorie dense of the 3 macronutrients. 1 gram of fat is 9 calories; whereas, 1 gram of protein and 1 gram of carbohydrate are each 4 calories. It is important that you are getting enough fats to protect your body’s functions but it is very easy to go into a surplus and store the excess.

Once you have the breakdown of your total daily calories and your macros, we want to break those into meals. At Hybrid Athlete Training, we recommend 5-6 equally sized meals spaced evenly throughout the day. This will help to ensure that you are having complete meals where all of the nutrients are working together rather than having one meal really heavy in protein and another really heavy in carbs and fats. This will also help regulate your blood sugar levels and digestion throughout the day and prevent a lot of craving due to lack of energy. We recommend that you build each of your meals around a lean protein source and then add in low glycemic carbohydrates (higher fiber and protein/ lower sugar) with it.

The most common scenario that I see in clients trying to lose fat, change their body composition (tone up) or build lean mass is actually undereating and in many cases, overtraining.

Once your body becomes calibrated and your energy output matches your energy intake, your digestion will become consistent, your inflammation will be reduced greatly, the muscles begin to absorb and use the productive nutrients and your metabolism starts to kick in. This is when the fat burning begins and now we can start to dive into nutrient timing and some other tools to optimize performance and recovery.

To schedule a consultation with one of HAT's qualified coaches to get your nutrition targets personalized for you or to answer any further questions that you have, follow the link below.

https://calendly.com/coachlaceybyrd/new-member-consultation

Halibut Fish Tacos

Ready in 35 minutes

Serves 4 people

Per serving: 

Calories: 374

Protein: 37

Carbs: 25

Fat: 15

Ingredients

For the fish

• 16 oz Alaskan Halibut fillet
• 2 tsp lime zest
• 1 whole lime, juiced
• 2 cloves of garlic, finely minced
• ¼ tsp onion powder
• ⅛ tsp paprika
• ⅛ tsp chili powder
• ⅛ tsp cumin
• pinch of kosher salt and freshly ground pepper
• 1 Tbs olive oil

For the salsa

• 1 mango, diced
• 1 avocado, diced
• ¼ cup chopped minced red onion
• ½ cup fresh cilantro, chopped
• ½ jalapeno, seeded and finely chopped
• ½ cup chopped tomatoes
• 1 tsp lime zest
• 1 lime, juiced
• Kosher salt and freshly ground black pepper

For the tacos

• La Tortilla Factory Protein Tortillas 
• Lime wedges

Preparation

1. In a plastic bag, add fish, lime zest, lime juice, garlic, onion powder, paprika, chili powder, cumin, salt and pepper, and olive oil. Tightly seal bag, and massage the fish until all ingredients are combined. Store in the refrigerator, and marinate for 20 minutes.
2. Meanwhile, in a large bowl, gently fold together mango, avocado, red onion, cilantro, jalapeno, tomatoes, lime zest, lime juice, salt and pepper, and set aside.
3. Heat an indoor grill pan to medium high heat, and drizzle with olive oil. Cook halibut 3-5 minutes per side, or until flaky.
4. Warm tortillas according to package instructions.
5. Fill each tortilla with flakes of fish, top with salsa, garnish with lime wedges, and serve immediately.

Tips

Adjust ingredients as necessary to hit macros. 

Breakfast Burrito

Ready in 40 minutes

Serves 4 people

Per serving: 

Calories: 477

Protein: 50

Carbs: 25

Fat: 20

Ingredients

FOR THE AVOCADO-TOMATO SALSA

• 1 large avocado, peeled, pitted, and diced
• 1/2 cup diced seeded tomatoes, from 1 to 2 tomatoes
• 1 small shallot, minced (about 2 tablespoons)
• 1 clove garlic, minced
• 1 jalapeño pepper, seeded and minced

• 1 tablespoon fresh lime juice, from 1 lime
• 1/2 teaspoon salt
• 1/4 teaspoon ground cumin
• 1/4 cup fresh chopped cilantro

FOR THE BURRITOS

• 2 large egg
• 3 cups egg whites
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon salt
• 8 slices Turkey Bacon
• 1/2 lb Chicken sausage 
• 1 cup shredded Daiya Vegan Cheese
• La Tortilla Factory Protein Tortillas

Preparation

1. Make the Avocado-Tomato Salsa: Place all of the ingredients in a medium bowl and mix to combine. Set aside.
2. In a medium bowl, whisk the eggs and egg whites with the smoked paprika and salt. Set aside.
3. Heat a large nonstick pan over medium-high heat. Add the sausage and cook, stirring frequently, until browned, 4 to 5 minutes. Use a slotted spoon to transfer the sausage from the pan to a plate, leaving the drippings in the pan. Reduce the heat to low. Add the eggs and scramble until just cooked through. Transfer the eggs to a plate. Clean the pan (you'll use it again).
4. Assemble the burritos: Spoon about 1/4 cup of the avocado-salsa onto each tortilla (you'll have a little leftover salsa; that's for the cook!), followed by a quarter of the sausage, a quarter of the eggs, and 1/3 cup cheese. Fold in the sides of the tortilla over the filling and roll, tucking in the edges as you go.
5. Lightly coat the pan with oil and set over medium heat. When the pan is hot, add the burritos, seam side down. Cook, covered, until the bottom of the burritos are golden brown, about 3 minutes. Flip the burritos over and continue cooking, covered, until golden, a few minutes more. Serve warm.
6. Make Ahead: The burritos may be assembled a few hours ahead of time, wrapped tightly in plastic wrap and refrigerated, before cooking. To reheat leftover burritos, wrap in foil and warm in a 350°F oven for about 15 minutes. (They won't be as crisp as they are fresh out of the pan, but they reheat well.)

Tips

Prep several burritos ahead of time for multiple days of breakfast ready