Mediterranean Chicken Meatballs 

Ready in 25 minutes

Serves 4 people

Per serving: 

Calories: 398

Protein: 31

Carbohydrates: 30

Fat: 18

Ingredients

• 2 egg whites
• 1/4 cup whole wheat panko bread crumbs
• 1/4 cup fat-free feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh rosemary, chopped
• 1 pound ground chicken
• 1 tablespoon olive oil
• 3 cloves garlic, roughly chopped
• 1/2 teaspoon kosher salt
• 1 cup grape or cherry tomatoes
• 1 (15 ounce) can chickpeas, rinsed and drained

Preparation

1. Preheat the oven to 400 degrees. Spray a baking sheet with nonstick spray and set aside.
2. In a large bowl combine the egg white, panko, feta, parsley, rosemary, and ground chicken. Mix well and set aside.
3. In a second bowl, combine the olive oil, garlic, salt, tomatoes, and chicken peas. Toss well and spread in an even layer on the baking sheet. Roll the chicken mixture into 2 inch balls and place on top of the chickpeas and tomato. Bake for 15 to 20 minutes or until meatballs are firm and cooked through. If desired, serve with brown rice or quinoa. Serve and enjoy!

4 Foods To Keep You Fuller For Longer

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

Stay satiated!

The 4 Most Satiating Foods

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

It works.

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

Don’t be nuts, eat nuts.

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

One of the most important aspects of your nutrition plan is to make it actually satiating!

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

Oyster Mushroom Shnitzel 

Ready in 20 minutes

Serves 1  person

Per Serving: 

Calories: 327

Protein: 18

Carbohydrates: 36

Fat : 13

Ingredients

• 100 g Oyster Mushrooms
• 1 Medium Egg
• 50 g coconut Flour
• ½ tsp Black Pepper
• ½ tsp Cayenne
• ½ tsp Red Chili Flakes
• ½ tsp Garlic Powder
• Salt
• ½ Lemon Juice (freshly squeezed)
• Parsley(optional)
• Avocado Oil

Preparation

1. Mix together flour, salt, black pepper, garlic powder, red chili flakes, and cayenne.
2. Dip the mushrooms into the whisked egg. Then dip into the flour mixture for covering. Shake the oyster mushrooms to remove excess flour.
3. Fry in hot oil until mushrooms turn golden brown. After removing the mushrooms from the pan, remove excess oil using a paper towel or waxed paper.
4. Serve with lemon and optionally finely chopped parsley.

Blackberry Square

Ready in 20 minutes

Serves 6 people

Per Serving: 

Calories: 173

Protein: 4

Carbohydrates: 18

Fat: 9

Ingredients

• 65 g almond flour
• 80 g oat flour
• 20 g medjoul dates
• 1/4 tsp salt
• 20 ml coconut oil
• 15 ml coconut milk
• 1 tsp vanilla extract
• 70 g frozen blackberries
• 65 g ripe banana
• 20 g honey

Preparation

1. Put the flour, Medjool dates, coconut oil, vanilla, and coconut milk in the food processor and make a dough.
2. Then spread half of the dough in the form of crumbs on the bottom of the tray.
3. Put the remaining ingredients in the food processor, turn it into a sauce.
4. Spread the sauce on the dough.
5. Spread the remaining dough in the form of crumbs and bake in the preheated oven at 170°C for 30 minutes.
6. Slice into squares after cooled.

Tips

Serve with Halo Top ice cream or dairy free whipped cream

Creamy Chicken Edamame Pasta

Ready in 25 minutes

Serves 2  people

Per Serving: 

Calories: 312

Protein: 39

Carbohydrates: 30

Fat: 7

Ingredients

• 80 g Edamame Pasta
• 100 g Chicken Breast
• 100 g Broccoli
• 20 g Chopped Onion
• 60 mL Cream
• ½ tsp Coconut Powder
• Salt
• Black pepper

Preparation

1. Cook the pasta according to packet instructions.
2. Cook the broccoli until tender.
3.  While pasta is boiling, heat the olive oil in a pan.. Cook onion and garlic. Then add the chicken to the pan and Season the chicken with salt and pepper.
4. Stir until chicken is lightly golden browned. Add the boiled and drained broccoli into the pan then saute.
5. Add the cream and coconut powder to the pan and stir gently until the sauce thickens
6. Combine the drained pasta and sauce in the pan and cook.