Stephanie Kay Nutrition

Real Food for Real Life

Chili Con Carne

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This chili con carne recipe is the best chili there is. It’s packed full of ground beef with just the right amount of spices and beans and pairs perfectly with a dollop of sour cream and tortilla chips for a hearty game day meal.

Bowl of chili can carne topped with sour cream, grated cheese, green onions, and cilantro with a side of corn chips.

Often shortened to chili, chili con carne is the traditional name for a spicy Mexican beef stew made from chili pepper and beef. While it’s sometimes thought of as an “unhealthy” dish, it’s incredibly nutrient-dense and a great source of protein, complex carbohydrates, fiber, fats, and micronutrients, especially when it is made from scratch.

This homemade chili con carne recipe is made with wholesome ingredients, including meat, veggies, and spices, and a few secret ingredients that help to make it extra tasty, spicy, and nutritious.

Pot of chili con carne with a serving spoon and a tea towel, grated cheese, hot sauce, and green onions on the side.

Why You’ll Love It

  • Made in One Pot – This one-pot chili con carne recipe keeps prep time and cleanup to a minimum.
  • High in Protein – The combination of ground beef and kidney beans ensures this chili contains over 35 grams of protein per serving.
  • Keeps Well – This recipe makes a ton of chili and it keeps incredibly well in the fridge and freezer making it a great meal prep idea.
Ingredients for chili con carne: ground beef, red kidney beans, onion, red bell pepper, garlic, chili powder, paprika, cumin, oregano, salt, diced tomatoes, crushed tomatoes, tomato paste, beef broth, dark chocolate, salt, and pepper.

Ingredients + Substitutions

  • Ground Beef – The star ingredient of a chili can carne to ensure it’s protein-packed. I opted for lean ground beef, but you can use any style of ground beef you like.
  • Red Kidney Beans – To add some complex carbohydrates and fiber. The recipe calls for red kidney beans, but you can also use pinto beans in a traditional chili con carne.
  • Red Bell Pepper – To add some veggies and micronutrients. I opted for red bell pepper, also known as capsicum, but a yellow, orange, or green pepper will also work.
  • Onion and Garlic – To add flavor and fragrance. The recipe calls for whole onions and garlic cloves, but onion powder and garlic powder will also work, see the notes section of the recipe card for details.
  • Chili Powder – To add some heat to the chili. You can use ancho chili powder, cayenne pepper, or any other spicy or mild chili powder you enjoy.
  • Spices – A combination of paprika, cumin, and dried oregano to further flavor the chili.
  • Tomatoes – A mix of crushed and diced tomatoes and tomato paste to thicken the chicken.
  • Beef Broth – To make flavor the chilli con carne, chicken broth, vegetable broth, or water will also work. You could also mix a beef stock cube or beef bouillon with water if preferred.
  • Dark Chocolate – Although optional, it adds depth and richness to the chili. The recipe calls for dark chocolate but cocoa powder or cacao powder will also work, or swap it for a spoonful of brown sugar if desired.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free beef broth.

To Make it Dairy-Free: No adaptations are needed, this recipe is dairy-free.

Pot of browned ground beef and onions.
Pot of cooked meat with onion, garlic, capsicum, chili powder, paprika, cumin, oregano, and salt.

Red’s Nutrition Tip

This chili con carne is incredibly high in protein thanks to the combination of plant and animal protein sources. By using lean ground beef, a high-protein low-calorie food, and kidney beans, one of the best plant-based proteins, it creates a protein-packed meal that is full of fiber too.

Pot of cooked meat, veggies, spices, and tomatoes.
Pot of cooked meat, veggies, spices, tomatoes, red kidney beans, and dark chocolate.

Serving Suggestions

This chili con carne is a good source of protein, fat, and fiber, and can be paired with various sources of complex carbohydrates and toppings to make it a more balanced meal. For example:

  • To add some complex carbohydrates, serve it with rice, corn chips, or corn bread.
  • To add more fat, top it with grated cheese, sour cream, or diced avocado.
  • To add more flavor, top it with green onions, hot sauce, or dried chiles.
Three bowls of chili con carne with a side of sour cream, tortilla chips, and cilantro with a glass of sparkling water.

Storage + Reheating

To Refrigerate: Allow the leftover chili to cool completely, then transfer it to an airtight container, and store it in the fridge for up to 4 days.

To Freeze: Once the chili con carne has cooled, transfer it to an airtight container or containers if storing individual portions, and store it in the freezer for up to 3 months.

To Reheat: Once thawed, the chili can be reheated in a pot on the stovetop on medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

Close up a white bowl with chili con carne with sliced avocado, shredded cheese, and green onions on top.

More Chili Recipes:

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Bowl of chili can carne topped with sour cream, grated cheese, green onions, and cilantro with a side of corn chips.

Chili Con Carne

Author: Stephanie Kay

Top this one-pot chili con carne with sour cream, cheese, and green onion for a flavor-packed meal. Leftovers can be stored in the fridge for up to 5 days or in the freezer for up to 3 months.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 8 servings 1x
  • Category: Chili
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, diced
  • 2 pounds lean ground beef
  • 1 red bell pepper, diced
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 tablespoon smoked paprika
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1 1/2 teaspoons salt
  • 1 (14 ounce) can crushed tomatoes
  • 1 (14 ounce) can diced tomatoes
  • 1/4 cup tomato paste
  • 2 cups beef broth
  • 2 (14 ounce) cans red kidney beans, strained and rinsed
  • 1 square (1 ounce) dark chocolate (optional)

Instructions

  1. In a large pot on medium-high heat, warm the olive oil, then add the onion and cook for 5 minutes until tender.
  2. Add the ground beef to the pot, breaking it up with a wooden spoon or spatula, and cook for another 5-6 minutes or lightly browned and mostly cooked through.
  3. Add the bell pepper and garlic and cook for an additional 2-3 minutes until tender, then add the chili powder, paprika, cumin, oregano, and salt, stir to combine with the vegetable mixture, and cook for another 1-2 minutes until fragrant.
  4. Add the crushed tomatoes, diced tomatoes, tomato paste, and beef broth, gently stir until well combined, then add the strained kidney beans and dark chocolate, and stir again until well incorporated.
  5. Bring to a gentle boil, then turn the heat down to a simmer and cook for 20-30 minutes, stirring regularly until the chili has thickened. Taste and adjust seasoning with additional salt and pepper as needed.
  6. The chili can be served immediately with toppings of your choice or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months. 

Notes

To Use Onion Powder: Swap the onions for 1 teaspoon of onion powder, skip step #1, and add it in step #3.

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder and add it in step #3.

To Use Cocoa Powder: Swap the dark chocolate for 1 tablespoon of cocoa powder.

To Use Pinto Beans: Swap the kidney beans for equal parts pinto beans.

Nutrition

  • Serving Size: 1 serving
  • Calories: 370 calories
  • Sugar: 7 grams
  • Fat: 11 grams
  • Carbohydrates: 34 grams
  • Fiber: 10 grams
  • Protein: 37 grams

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Chicken and Chickpea Curry

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Ready in 30 minutes with 35 grams of protein per serving, this chicken and chickpea curry is the perfect recipe for a hearty, healthy, and easy weeknight dinner.

Bowl of chicken and chickpea curry with fresh cilantro on top and a side of white rice and naan bread.

When life gets busy, I’m all about simple meals that pack a flavorful punch, and this easy chicken and chickpea curry recipe does exactly that. Not only is it made in one pan, but it’s made with (relatively) simple ingredients and it’s incredibly versatile.

Whether you choose to serve it on its own, with steamed rice, or naan bread, this curry is a quick and easy recipe the whole family can enjoy. Plus, leftovers keep incredibly well, so you can make a double batch, enjoy it for dinner, and store it in the fridge for healthy lunches for days to come.

Pot of chickpea and chicken curry with chopped cilantro on top and a side of naan bread.

Why You’ll Love It

  • Quick and Easy – Ready in 30 minutes, this recipe is perfect for a weeknight dinner.
  • High in Protein – The combination of plant and animal protein from the chicken and chickpeas ensures that each serving contains over 35 grams of protein.
  • Full of Fiber – This curry contains over 9 grams of fiber per bowl.
  • Keeps Well – This chicken and chickpea curry keeps well in the fridge and freezer making it great for meal prep.
Ingredients for chicken chickpea curry: chicken breasts, chickpeas, diced tomatoes, bell pepper, spinach, onion, garlic, ginger, curry powder, salt, pepper, coconut milk, chicken broth, and cilantro.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for chicken breasts, but chicken thighs will also work.
  • Chickpeas – To add some plant-based protein, complex carbohydrates, and fiber. I used canned chickpeas, but you can use dried chickpeas if preferred, see the notes section of the recipe card for details.
  • Tomatoes and Bell Pepper – To add some veggies and micronutrients, and thicken the curry.
  • Spinach – To add some leafy greens, fiber, and micronutrients. The recipe calls for fresh spinach, but you can use frozen spinach if needed, see the notes section of the recipe card for details.
  • Onion, Garlic, and Ginger – To add flavor and fragrance. The recipe calls for whole onions, garlic cloves, and ginger root, but you can use onion powder, garlic powder, and ground ginger if needed. See the notes section of the recipe card for details.
  • Coconut Milk – To add some healthy fats and make the creamy sauce. I used full-fat coconut milk but you can use light coconut milk if preferred, or swap it for a combination of regular milk and cream if preferred.
  • Broth – To add some flavor to the broth. The recipe calls for chicken broth, but you could use a mixture of chicken stock or chicken bouillon with water if needed.
  • Curry Powder – To flavor the curry. I used a store-bought curry powder, but you could use a homemade mixture of spices or garam masala instead.
  • Coconut Oil – To add some healthy fats and cook the chicken, olive oil or avocado oil would also work.
  • Salt and Pepper – To season.
  • Cilantro – Although optional, it adds a bright and fresh finish to the curry.
Pan with seared cubed chicken pieces.
Pan with sautéed onion, bell pepper, garlic, ginger, curry powder, salt, and pepper.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free chicken broth.

To Make is Dairy-Free: No adaptations are needed, this recipe is dairy-free.

Pan with sautéed veggies, spices, diced tomatoes, broth, and coconut milk.
Pan with veggies, spices, coconut milk, cooked chicken, and chickpeas.

Red’s Nutrition Tip

Chickpeas, also known as garbanzo beans, are a nutritional powerhouse that, in my opinion, are highly underrated. Not only are they incredibly versatile and inexpensive, but they are one of the top plant-based protein sources AND one of the top high-fiber foods.

Pan with curry sauce, chicken, and chickpeas.
Pan with curry sauce, chicken, and chickpeas with chopped spinach on top.

Serving Suggestions

This chicken and chickpea curry is a balanced meal complete with protein, complex carbohydrates, fiber, and healthy fats. It can be served on its own or with sides to suit your personal dietary needs, for example:

  • To add more protein, add another 1/2 pound of chicken breasts to the recipe.
  • To add more complex carbohydrates, serve the curry with a side of white rice and/or naan.
  • To add more fiber, add another can of chickpeas, more spinach, and/or additional vegetables such as cauliflower and broccoli.
  • To make it lower in fat, use light coconut milk.
  • To add more flavor, top the curry with cilantro, flaked coconut, chopped nuts, and/or mango chutney.
Pan with cooked chicken and chickpea curry with a serving spoon and tea towel.

Storage + Reheating

To Refrigerate: Allow the curry to cool completely, transfer to an airtight container, and store in the refrigerator for up to 4 days.

To Freeze: Once cooled, any leftover chicken and chickpea curry can be stored in a freezer-safe container for up to 3 months.

To Reheat: Once thawed, place the curry in a pot on the stovetop on medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

Two white bowls with chickpea and chicken curry with rice and naan bread.

More Chicken and Chickpea Recipes:

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Bowl of chicken and chickpea curry with fresh cilantro on top and a side of white rice and naan bread.

Chicken and Chickpea Curry

Author: Stephanie Kay

This one-pan chicken and chickpea curry is packed full of protein and fiber. Serve it with rice or naan bread for a well-balanced meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons coconut oil
  • 1 pound chicken breasts, cubed
  • 1 onion, diced
  • 1 red bell pepper, seeded and diced
  • 4 cloves garlic, minced
  • 1-inch ginger root, peeled and minced
  • 2 tablespoons curry powder
  • 3/4 teaspoon salt, plus more to season
  • 1/8 teaspoon black pepper, plus more to season
  • 1 can (14 ounces) chickpeas, strained and rinsed
  • 1 can (14 ounces) diced tomatoes
  • 1 can (14 ounces) coconut milk
  • 1/2 cup chicken broth
  • 2 cups fresh spinach, roughly chopped

To Serve:

  • Cilantro, finely chopped
  • Steamed rice
  • Naan bread

Instructions

  1. Place the chicken breasts on a cutting board, dice into 1-inch cubes, and season generously with salt and black pepper.
  2. In a large skillet or pan, warm the coconut oil on medium-high heat, add the cubed chicken, working in batches, and cook for 2-3 minutes per side until golden brown. Once cooked, remove the chicken from the pan, transfer it to a plate, and set it aside.
  3. Add the diced onion and bell pepper to the pan and cook, stirring frequently, for 4-5 minutes until tender, then add minced garlic, ginger, curry powder, salt, and pepper, and cook for an additional minute and fragrant.
  4. Add diced tomatoes, broth, and coconut milk to the pan and stir until well combined, scraping up any tasty bits from the bottom of the pan.
  5. Return the cooked chicken to the pan and pour in the drained chickpeas, stir again to combine, then reduce heat to a simmer, cover, and cook for 10 minutes, stirring occasionally.
  6. Once cooked, remove the lid and add the chopped spinach to the pan, stir to combine, and cook for a final 5 minutes until wilted. Taste and season with additional salt and pepper as needed.
  7. The curry can be served immediately with steamed rice, fresh cilantro, and naan bread. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 5 days or frozen for up to 3 months.

Notes

To Use Chicken Thighs: Swap the chicken breasts for equal parts skinless and boneless chicken thighs.

To Use Dried Chickpeas: Add 3/4 cups of dry chickpeas to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Once soaked, bring a large pot of salted water to a boil, add the soaked chickpeas, and cook them for 40 minutes to 1 hour until tender. Once cooked, strain and rinse the chickpeas and add them to the curry as per step #5.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder and add it with the curry powder in step #3.

To Use Garlic Powder: Swap the garlic powder for 2 teaspoons of garlic powder and add it with the curry powder in step #3.

To Use Ground Ginger: Swap the ginger root for 1 teaspoon of ground ginger and add it with the curry powder in step #3.

To Use Garam Masala: Swap the curry powder for equal parts garam masala.

To Use Frozen Spinach: Swap the fresh spinach for 1/4 cup of frozen spinach. Thaw it completely, then press it to remove any excess water, and add it to the curry as per step #6.

Nutrition

  • Serving Size: 1 serving
  • Calories: 548 calories
  • Sugar: 6 grams
  • Fat: 33 grams
  • Carbohydrates: 30 grams
  • Fiber: 9 grams
  • Protein: 35 grams

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Are Cheat Meals a Good Idea?

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Cheat meals are a polarizing topic in the fitness community, as some experts tout their health benefits and others suggest their name alone is problematic. So, are cheat meals a good idea? Here is a breakdown of the pros and cons of cheat meals and some alternative strategies you can use instead.

Buger and fried chicken sandwich with french fries on a black plate with a side of ketchup and salt.

Table of contents

What’s a “cheat meal”?

The term cheat meal is scientifically defined as the “discrete, planned, or spontaneous, periodic departure from one’s muscularity-oriented dietary regimen, in a manner that includes consumption of an array of prohibited or restricted foods” (1). Put simply, a cheat meal is a meal that doesn’t adhere to the rules of your typical diet plan.

Cheat meals typically involve calorie-dense foods, higher in carbohydrates, sugar, and saturated fats such as pizza, burgers, French fries, candy, and desserts, in volumes ranging from 1,000-9,000 calories (2). Interestingly, cheat meals are often used as part of a goal-oriented strategy and scheduled ahead of time to be used reward for sticking to a strict diet plan.

While the term cheat meal was popularized by the fitness and bodybuilding community, where they are commonly referred to as “refeeds” or “diet breaks”, cheat meals are now used by everyday gym-goers looking to lose body weight, build muscle, burn body fat, or eat in a certain way to achieve some component of health. A recent study of adolescents and young adults found that 60.9% of men and 53.7% of women have engaged in cheat meals in the last 12 months (3).

What’s the difference between cheat meals and cheat days?

Cheat meals are scheduled meals when you can enjoy foods or a calorie intake that does not adhere to your diet plan, while cheat days are scheduled days when you can consume cheat meals, “off-limit foods”, or excessive caloric intake as much as you like throughout the entire day.

Infographic on the pros and cons of cheat meals.

Benefits of Cheat Meals

Here are some of the potential benefits of cheat meals and cheat days.

Increases motivation and dietary adherence.

The use of cheat meals may increase motivation to stick to a diet plan as the prospect of indulging helps increase discipline the rest of the time. Research suggests that “planned hedonic deviations” may increase the motivation to pursue goals and help regain self-regulatory resources, which all contribute to long-term goal adherence (4). Moreover, multiple studies have also shown that people who follow diets with greater flexibility have greater long-term weight loss success (5, 6).

Provides a mental break.

There may also be psychological benefits to cheat meals. Including planned goal deviations, such as cheat meals, during extended goal striving, compared with following a straight and rigid goal-striving process, improves the emotional experience (4). This temporary diet break provides a psychological release where individuals can indulge without guilt or shame.

Temporarily increases metabolic rate.

Not only can cheat meals help to satisfy a craving, but they can temporarily increase metabolism. This increase in metabolic rate is caused by increased levels of leptin, a hormone secreted by fat cells that regulates your energy balance and appetite. Some studies have shown that periods of 3-4 days of consuming more calories than normal, especially from carbohydrates, resulted in increases of 7-8% in Total Daily Energy Expenditure (TDEE) (7, 8). 

However, this increase in metabolism is only temporary and does not account for the amount of excess calories it took to create the increase in the first place. That excess energy still needs to be accounted for and, therefore, if used in excess or abused, cheat meals won’t necessarily provide additional benefits for weight loss or body composition goals.

Improves athletic performance.

When used strategically, cheat meals can support and/or improve athletic performance. Known as “refeeds” in the fitness community, increasing calorie intake, namely from carbohydrates, in a planned and strategic manner can help to top up glycogen stores. High glycogen levels can increase energy, improve endurance, increase strength, and improve recovery after a hard training session, all of which can boost performance several days after consumption (9, 10).

Drawbacks of Cheat Meals

Here are some of the potential drawbacks of cheat meals and cheat days.

Encourages an all-or-nothing mindset.

The concept of cheat meals reinforces the idea that you must eat perfectly “clean” to be eating healthy. This dichotomizing of foods as “good” or “bad” creates an unnecessary morality around found choices, which can lead individuals to believe they are being “good” when they follow their diet and being “bad” when they indulge.

Not only does this create a false dichotomy – as whole foods and processed foods can be included in a healthy diet – but this can lead to an unhealthy relationship with food and promote binge eating behaviors.

Promotes disordered eating.

A major concern with cheat meals is their potential to provoke disordered eating behaviors and perpetuate binge eating cycles (11). For certain individuals, cheat meals and the extension of the all-or-nothing mindset can provoke guilt and shame and be accompanied by a sense of loss of control around food. This can cause individuals to ignore their body’s natural hunger and fullness cues, often leading them to eat to a point of discomfort, only to restart the binge eating cycle again.

Slows weight loss progress.

Depending on how indulgent cheat meals or cheat days are, they may drastically increase total weekly calorie intake which will slow or impede weight loss. If abused or done to excess, the calories consumed on cheat days may take an entire week of dieting to lose, contributing to weight loss plateaus or weight gain.

Cause digestive discomfort and fatigue.

Certain foods or meals may also cause gastrointestinal discomfort, such as heartburn, bloating, and constipation, and/or spikes in blood sugar, which can contribute to sluggishness.

So, are cheat meals a good idea?

Overall, the research on cheat meals is mixed and truly depends on the individual. While some will find the incorporation of planned cheat meals helpful in reaching their weight loss, body composition, and health goals, others may find the trigger disorders eating behaviors, impede progress, and make adherence more challenging.

While incorporating “indulgent foods” and “treats” into your dietary plan is the only way to create a balanced diet, how to do so is best determined by the individual. Creating a healthy and balanced diet, complete with whole foods and indulgent foods, is a matter of controlling the dose and frequency per day, week, and month. While the strong majority of your calories (80-90%) should come from nutrient-dense foods in amounts and ratios that support personal goals, the remaining calories (10-20%) can be used as discretionary calories and consumed in any way the person desires.

For example, if a woman is aiming to consume 2,000 calories per day, if 1,600-1,800 calories are used to consume balanced meals with nutrient-dense foods, the remaining 200-400 calories can be used as discretionary calories to enjoy chocolate, chips, or a glass of wine without concern.

The concept of discretionary calories can also be applied on a daily or weekly basis. Meaning that she could choose to use these calories in smaller installments daily (e.g. 200 calories of chocolate per day), or use them in larger installments weekly (i.e. one restaurant dinner with wine and dessert for 1,400 calories).

Furthermore, it is important to consider that it is possible to prepare foods in a manner that exempts them from the “junk food” and discretionary calorie categories by making them with nutrient-dense foods. For instance, a homemade pizza crust with whole-food toppings has far more nutritional value than a greasy take-out slice or ultra-processed frozen pizza with 100 ingredients, additives, and preservatives.

Infographic on alternatives to cheat meals.

Alternatives to Cheat Meals

If you struggle with cheat days, it may be a sign that your chosen dietary approach is not working for you. So instead of planning for cheat days and cheat meals, here are some strategies you can consider.

  • Don’t put any foods “off limits”. Instead of identifying foods as “good” or “bad”, focus on creating a balanced diet by focusing on nutrient-dense foods MOST of the time. Dietary approaches such as flexible dieting are a great way to learn how to meet your calorie and macronutrient needs while eating the foods you enjoy.
  • Follow a diet pattern you enjoy. Any overly restrictive diet, be it vegan, keto, or intermittent fasting, can make dietary adherence incredibly difficult and further enforce the all-or-nothing mentality. For instance, if you enjoy carbs, don’t cut them out. Instead, practice moderation – even if it takes a while – and learn how to incorporate both nutrient-dense carbohydrates (i.e. rice, potatoes, oats, and bread), and indulgent carbohydrates (i.e. candy, pastries, and desserts) in quantities and ratios that support your goals and make you feel good.
  • Regularly enjoy discretionary calories. Remember that balance does not exist without indulgence. There is room for everything in a healthy diet, even when eating in a calorie deficit for weight, as long as you are mindful of the quantity and frequency. If you’re eating 80-90% of your calories from nutrient-dense foods, the remaining 10-20% can be used as discretionary calories to eat your favorite foods.
  • Practice intuitive and mindful eating. Mindful eating focuses on bringing awareness to our eating experience, while intuitive eating focuses on eating based on internal cues, satisfaction, and the health of the mind and body beyond mealtime. When used together, these dietary approaches can help individuals get more in tune with their body’s natural hunger and fullness cues and learn to make healthy food choices without the need for external tools or rigid rules.
  • Aim for consistency, not perfection. While moderation can be difficult, it is integral to making healthy eating sustainable. The objective is to be as consistent as possible with healthy food choices, not perfect. It is possible to indulge in your favorite foods while hitting the calorie and macro targets that support your health goals.

Cheat Meals FAQs

Can one cheat meal ruin your diet?

No, one cheat meal will not ruin your diet. There is room for everything in a healthy diet, regardless of your goals, even “junk” food.

Does a cheat meal ruin weight loss?

Generally speaking, one cheat meal is unlikely to ruin your diet, however, it depends on the size of the meal and the individual’s recommended daily calorie intake. For example, on a 2,000-calorie-a-day diet, a cheat meal of 800 calories is unlikely to impede weight loss progress significantly, if at all, however, a cheat meal of 2,500 calories may take several days to recover from to lose the incremental calories consumed to reinstate the required calorie deficit for weight loss.

How many cheat meals should you have per week?

There is no evidence-based “correct” number of cheat meals to consume per week. How often you should “cheat” on your diet, how, and to what extent depends on the individual and their goals. From a physiological perspective, some individuals will do better enjoying smaller more regular indulgences, while others will enjoy larger less frequent indulgences.

The Bottom Line

A cheat meal is a scheduled meal that doesn’t adhere to the “rules” of your typical diet plan. The potential benefits of cheat meals include increased motivation and dietary adherence, mental relief, increased metabolism, and improved athletic performance, while the potential drawbacks include promoting an all-or-nothing mentality, encouraging disordered eating behaviors, slowing weight loss progress, and causing digestive discomfort and fatigue. Whether or not cheat meals are a good idea largely depends on the individual, their relationship with food, personal eating behaviors, and goals.

9 Signs You’re Addicted to Sugar

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Struggling with a sweet tooth? You’re not alone. While addiction may not be the best way to describe it, there are signs and symptoms that you may have created a food dependence on sugar. Here is a breakdown of sugar “addiction” and some signs you’re “addicted” to sugar.

Pile of sugary foods including chocolate, chocolate bar, muffin, cereal, cookies, gummy bears, candy, dried fruit, cake, strawberry yogurt, and soda.

Table of contents

Can you really be addicted to sugar?

While sugar is commonly said to be “addictive”, in truth, there is little evidence to suggest that sugar is addictive in the same way as alcohol and drugs.

Addiction is commonly described as a condition in which a person compulsively engages in reward-seeking behaviors, despite negative consequences (1). In medical terms, a substance is considered addictive if it; induces a pleasant state, triggers tolerance, and causes physical dependence so that abstaining creates severe physical and mental reactions (2). Based on these definitions, sugar does not fit.

The current research, of which there has been a lot, does not support the idea of sugar addiction (3). The majority of the evidence for sugar addiction is limited to animal neuroscience literature based on feeding studies conducted in animals. To date, these findings cannot be directly applied to the eating patterns of humans.

Although sugar alone does not appear to be addictive, certain foods appear to create a “food dependence”, often described as a hedonic eating behavior involving the consumption of hyper-palatable foods. Hyper-palatable foods are generally seen as foods with specific combinations of fat, sugar, salt, and carbohydrates and are rewarding and ultra-pleasurable to eat. Examples of sugary hyper-palatable foods include chocolate, cookies, ice cream, and cake.

Interestingly, while many hyper-palatable foods are high in sugar, most contain more calories from fat than sugar, and have a pleasurable texture and mouthfeel, further reinforcing the idea that the unique combination of ingredients is “addictive”, not the sugar itself. Sugar is rarely consumed in its purest form, by the spoonful from the bag, but rather consumed through sugar-sweetened beverages, desserts, and sweet snacks like ice cream, pastries, and cookies (4).

Also, in the discussion of the concept of sugar addiction, it is important not to confuse added sugar and natural sugar. Added sugar, also known as refined sugar from sugar cane or sugar beets, is sugar added during the processing of foods such as white sugar, brown sugar, and corn syrup, while natural sugars are sugars found in whole, unprocessed foods such as fruits, vegetables, and milk. Unlike natural sugars, which are present with fiber, vitamins, minerals, and antioxidants, added sugars are devoid of nutrition.

How much sugar is too much?

The current dietary guidelines recommend that no more than 10% of total calories per day come from added sugars, and ideally less than 5% (4). This means that for a 2,000-calorie diet, no more than 200 calories should come from added sugar from both food and beverages.

What are the health risks of eating too much added sugar?

Added sugar is a form of empty calories as it provides little to no nutritional value. While sugar can be consumed in moderate amounts as part of a healthy diet, consuming it in excessive amounts poses several long-term health effects and risks, such as (4, 5, 6, 7):

  • Weight gain
  • Heart disease
  • Diabetes
  • Obesity
  • Gout
  • Acne
  • Tooth decay
  • Depression
  • Mood swings
  • Cognitive decline
Infographic with signs of sugar addiction.

Signs of Sugar Dependence

Here are 9 common signs you may have become dependent on sugar.

1. You have intense sugar cravings.

While it’s completely normal to crave sugary foods from time to time, and sugar cravings on their own are probably not an indication of a health concern, if the cravings are overly intense and incredibly frequent it may be an indication of a food dependence. In some cases, intense and frequent sugar cravings can also be a sign of more serious issues such as hypoglycemia, a blood-sugar imbalance, or nutritional deficiencies (8).

2. You eat sugar in place of other macronutrients.

If you consume so much sugar that you reduce your intake of essential macronutrients, such as protein or fat, you may be putting your health at risk. Adequate protein, fat, and fiber are necessary for optimal health, and the diet must be primarily composed of whole foods to ensure that we are meeting our macronutrient and micronutrient needs.

3. Your sugar intake makes up the majority of your calorie intake.

Added sugars should make up no more than 10% of total calorie intake, and ideally not more than 5%. Unfortunately, the average American consumes over 500 calories of sugar per day, which is 25% of the recommended daily calorie intake for women and 20% of the recommended daily calorie intake for men (9). In reality, there is no minimum requirement for added sugar, and every calorie consumed from sugar in place of nutrient-dense whole foods reduces the intake of vitamins and minerals.

4. You frequently binge on sugary foods.

If you feel out of control when you eat sugary foods and frequently binge on them, this may be a sign of sugar dependence or, in more extreme cases, binge eating disorder. While symptoms of binge eating may vary, it is characterized by the ingestion of an abnormally large quantity of food in a specified time window with feelings of loss of control, the absence of compensatory mechanisms, anxiety surrounding the event, and feelings of guilt and shame (10). Overall, spending too much time thinking about sugar and recovering from overeating sugar that crowds your life is a health concern.

5. Your taste buds are dulled to sweet foods.

The more sugar you eat, the more your taste buds become desensitized to the taste of sugar. Over time, you may need more sugar to satisfy your taste buds and naturally sweet foods will begin to taste less sweet. So, if you no longer find fresh or dried fruit sweet tasting, need an extra spoonful of sugar in your coffee, or can’t stand the thought of drinking water, it may be a sign you’re consuming excessive sugar.

6. You turn to sugar for emotional relief.

The relationship between sugar and emotions is complex as it is often used for emotional relief but has also been linked as a cause of emotional disorders. Craving increasingly large amounts of ultra-processed, high-calorie, sugary foods to feel pleasure or to relieve emotions is a potential sign of food dependence and, interestingly, a diet high in sugar has also been linked to cognitive impairments, negative neuroplasticity, and emotional disorders such as anxiety and depression (11).

7. You eat sugar foods even when you’re not hungry.

Ignoring your hunger and fullness cues is a sign of emotional eating and may be a sign of sugar dependence if it primarily happens with sugary foods. Moreover, continuing to overeat despite negative effects like digestive problems, unwanted weight gain, or mobility issues is a sign you’re not following the principles of intuitive eating.

8. You hide or lie about your sugar consumption.

Secretive eating, characterized by eating privately to conceal being seen, is one of the behavioral indicators of loss of control in the diagnostic criteria for binge-eating disorder (12, 13). Examples of this may include eating in private settings, concealing food consumption from friends or family members, or hiding wrappers of sugary foods you’ve consumed. Not only might this indicate sugar dependence but it is often associated with weight gain.

9. You’ve tried to reduce your sugar intake, but can’t.

If you’ve tried to cut it out, but just can’t, it is certainly one of the best signs you might be addicted to sugar. If you tried to cut back but started to go through sugar withdrawal symptoms, such as headaches and fatigue, it’s only natural to go back to your old ways. Although cutting out sugar cold turkey may work for some, it may be difficult for others, and therefore make it more difficult to quit. However, with the right approach and some well-planned steps, it is possible to eat less sugar.

Infographic on tips on how to break sugar addiction.

Tips to Break a Sugar “Addiction”

In no particular order, here are some tips to help improve or break your dependence on sugary foods:

  • Create balanced meals. By prioritizing whole foods and creating balanced meals with protein, carbohydrates, fiber, and fats, you can regulate your blood sugar, increase satiety signals, balance macronutrient intake, and help to reduce sugar cravings in the process.
  • Read food labels. When choosing processed foods, be sure to read food labels, review ingredients, and choose options with minimal amounts of added sugar. Often referred to as “hidden sugars”, refined sugars in prepared foods, even healthy ones like tomato sauce and granola, can increase the intake of added sugars, which can further contribute to the perpetuation of the sugar craving cycle. Be sure to look for code words for sugar, as they can sometimes be tough to identify on the label.
  • Don’t put foods “off limits”. Labeling foods as “good” or “bad” or engaging in cheat meals can compound the false concept of “forbidden foods”, which can contribute to binge eating and disordered eating behaviors.
  • Practice mindful eating. Mindful eating is an approach to eating that brings consciousness to the eating experience. We often eat when we’re distracted and multitasking. The principles of mindful eating are designed to increase awareness of hunger and fullness, increase satisfaction with food, and decrease emotional eating behaviors.
  • Exercise and get good sleep. High-quality sleep can help mitigate sugar cravings, while exercise can improve cognitive processes that regulate junk food consumption (14, 15). Practicing good sleep hygiene by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, avoiding caffeine in the afternoon and evening, and exercising regularly, which can be as simple as a daily 20-minute walk, can help to reduce the triggers of sugar dependence.
  • Seek professional support. If you’re struggling with sugar cravings or food dependence, it is best to work with a health professional or registered dietitian who specializes in treating these conditions.

The Bottom Line

While there is little evidence to suggest that sugar is addictive in the same way as drugs and alcohol, it is possible to create a food dependence on sugar. Potential signs of sugar dependence include very intense cravings, eating sugar in place of essential nutrients, frequently binging on sugary foods, taste buds being dulled to naturally sweet foods, using sugar for emotional relief, eating sugar when you’re not hungry, and lying about your sugar intake.

Slow Cooker Pot Roast

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Filled with melt-in-your-mouth beef, fork-tender veggies, and flavorful gravy, this slow cooker pot roast is a mouthwatering meal that is easy to make. It’s the perfect dish for a cold weather day!

Crock pot filled with a slow cooker pot roast.

While there are a plethora of slow cooker pot roast recipes online, I wanted to add my own to the mix to show you that pot roast can be as healthy as it is delicious. By using kitchen-staple whole foods, you can create a comforting, crowd-pleasing, nutrient-packed, and well-balanced meal that the whole family can enjoy.

This slow cooker pot roast recipe is so easy to make yet it creates so much flavor. From juicy beef to fork-tender veggies to rich gravy, this dish is a great option for a lazy Sunday or busy weeknight meal. Just prep it in the morning, go about your day, and return to a delicious and comforting dinner!

White serving platter with slow cooker pot roast, potatoes, and carrots with fresh parsley sprinkled on top with a tea towel and serving spoon.

Why You’ll Love It

  • Easy – This crock pot recipe requires minimal effort but provides maximum flavor.
  • High in Protein – With 49 grams of protein per serving, it’s an easy protein-packed dinner idea.
  • Hearty and Healthy – The combination of beef, potatoes, and carrots, ensures this slow cooker pot roast is a filling and well-balanced meal idea.
Ingredients for slow cooker pot roast: chuck roast, potatoes, carrots, onion, garlic, celery, beef broth, Worcestershire sauce, tomato paste, thyme, rosemary, salt, and pepper.

Ingredients + Substitutions

  • Beef – To add some animal protein. The recipe calls for a chuck roast, as I think it works best, but rump roast or any other beef roast will work.
  • Potatoes + Carrots – To add some complex carbohydrates and fiber. I opted for Yukon gold potatoes and whole carrots, but white or red potatoes and baby carrots will also work, as will any other root vegetables such as sweet potatoes, parsnips, turnips, or celeriac.
  • Onion, Garlic, + Celery – To flavor the gravy. I used whole onion and garlic cloves but pearl onions, garlic powder, and onion powder will also work, see the notes section of the recipe card for details.
  • Herbs – To add fragrance and flavor. I used dried herbs to save money, but fresh herbs will also work, see the notes section of the recipe card for details. While the recipe calls for a combination of thyme and rosemary, dry onion soup mix, and Italian seasoning will also work.
  • Beef Broth – To cook the pot roast and make the gravy. The recipe calls for beef broth, but red wine, a beef stock cube with water, or beef bouillon with water will also work.
  • Worcestershire sauce – To flavor the pot roast and gravy.
  • Tomato Paste – To flavor and thicken the gravy.
  • Flour – To thicken the gravy, although optional. Corn starch and arrowroot starch will also work.
  • Salt and Pepper – To season.
Slow cooker with raw chuck roast.
Slow cooker with seared chuck roast.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free beef broth, gluten-free Worcestershire sauce, and cornstarch instead of flour.

To Make it Dairy-Free: No adaptations are needed, this recipe is dairy-free.

Slow cooker with seared chuck roast, onion, garlic, celery, dried thyme, dried rosemary, salt, and pepper.
Slow cooker with seared chuck roast, onion, garlic, celery, potatoes, and carrots and liquid.

Red’s Nutrition Tip

Not only is this recipe a balanced meal, but the specific combination of ingredients makes it incredibly filling. Potatoes are considered the most filling food, thanks to their high water and fiber content, and the high protein content from the chuck roast makes the dish incredibly satiating.

Serving Suggestions

This crock pot roast recipe is a balanced meal with protein, complex carbohydrates, fiber, and healthy fats. It can be enjoyed on its own as a nutritious dinner or adapted to suit your personal dietary needs, for example:

  • To make it lower in fat, use an extra-lean cut of beef roast.
  • To make it higher in fiber, serve the pot roast with a side of green peas, steamed broccoli, or a green salad.
  • To make it more filling, serve the pot roast with a side of vegetables and crusty bread.
Close up of slow cooker pot roast with potatoes, carrots, and gravy in a crockpot with a serving spoon.

Storage + Reheating

To Refrigerate: Once cooled, any leftover pot roast, potatoes, carrots, and gravy can be stored in an airtight container in the fridge for up to 4 days.

To Freeze: Transfer leftover pot roast veggies, and gravy, to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Once thawed, the pot roast can be reheated in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes.

White plate with a serving of slow cooker pot roast with potatoes and carrots and a gold fork and spoon on a striped tea towel with a side of fresh parsley and more crockpot roast.

More Slow-Cooker Beef Recipes:

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Crock pot filled with a slow cooker pot roast.

Slow Cooker Pot Roast

Author: Stephanie Kay

This crockpot pot roast recipe turns a humble chuck roast into perfectly tender beef and a healthy and cozy dinner filled with protein, fiber, and healthy fats.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 5 hours
  • Total Time: 5 hours 15 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Slow Cooker
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 3–pound chuck roast
  • 1 onion, sliced
  • 2 stalks celery, cut into 1-inch pieces
  • 4 cloves garlic, minced
  • 2 pounds potatoes, quartered
  • 4 carrots, peeled and cut into 1-inch pieces
  • 1 1/2 cups beef broth
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon tomato paste
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons all-purpose flour or cornstarch (optional)

Instructions

  1. Place the chuck roast beef on a cutting board and season it generously with salt and pepper all over.
  2. In a large pan or cast-iron skillet or the slow cooker base (if it has a removable and stovetop-safe pot), warm the olive oil on medium-high heat, then add the chuck roast, and cook it for 2-3 minutes per side until a dark brown crust forms. Once cooked, transfer the roast to the slow cooker.
  3. Add the sliced onion, celery, garlic, potatoes, and carrots to the slow cooker, scattering them around the roast.
  4. In a medium bowl, add the beef broth, tomato paste, Worcestershire sauce, thyme, rosemary, salt, and pepper, and whisk to combine, then pour it into the slow cooker.
  5. Cover the slow cooker with a lid, and cook on low for 8-9 hours or on high for 4-5 hours, until the roast pulls apart easily and the potatoes are tender.
  6. Once cooked, transfer the roast to a cutting board and allow it to rest for 5 minutes before slicing.
  7. Optional: If you’d like to thicken the gravy, while the roast is resting, remove all the potatoes and carrots from the slow cooker and set them aside on a plate. Add the flour/cornstarch to the slow cooker with the remaining liquid, whisk to combine, and turn the heat to high for 5-10 minutes. Taste and adjust seasoning with salt and pepper as needed.
  8. The roast can be served immediately with potatoes, vegetables, and gravy. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder.

To use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder.

To Use Fresh Herbs: Swap the dried thyme for 1 tablespoon of fresh thyme and dried rosemary for 1 tablespoon of fresh rosemary.

To Use Red Wine: Swap the 1/2 cup of the broth for 1/2 cup of red wine.

Nutrition

  • Serving Size: 1 serving
  • Calories: 446 calories
  • Sugar: 6 grams
  • Fat: 12 grams
  • Carbohydrates: 34 grams
  • Fiber: 6 grams
  • Protein: 49 grams

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10 Non-Scale Health Goals

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While the scale is one way to measure health and progress, it’s not the only way to measure health and progress. In fact, your body weight is only one of many health metrics, so here is a list of non-scale health goals you can start working on today.

Woman's feet in running shoes on a gym floor.

Health is multifaceted, as it encompasses not only physical health but also emotional, mental, and social health. Unfortunately, for many, being “healthy” has become synonymous with weight loss. While weight does play a role in our health, becoming too focused on the scale can cause individuals to overlook other aspects of their health.

Working towards non-scale victories shifts your perspective on health and can help you focus on metrics that are just as, if not more, important than weight loss. For instance, daily exercise can help improve mood and cognition, and improving sleep quality can help reduce stress. Packing your lunch can help improve your health and save money, and lifting weights can help make your clothes fit differently or more comfortably.

Whether you’ve hit a weight loss plateau, are struggling to lose weight, or want to completely change your mindset, adding non-scale goals to your plan is a great way to create long-lasting lifestyle changes.

Infographic of non-scale health goals.

Non-Scale Health Goals

Here is a list of non-scale health goals you start working on today to help you focus on more non-scale victories.

1. Cook more often.

One of the simplest ways to improve your health is to eat more whole foods and cooking more often is a simple way to do so. Whole foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish, are the most nutrient-dense foods on the planet, by cooking from scratch, you are naturally forced to rely on minimally processed foods and less on ultra-processed foods.

Unfortunately, most prepared meals and packaged foods contain unnecessary additives and ingredients with excessive amounts of sugar, fat, and sodium. Not only does cooking your meals reduce the consumption of these unnecessary ingredients, but it also increases the nutritional value of your meals and will naturally impact how much you eat, as whole foods are the most filling foods. The higher vitamin, mineral, fiber, and water content of whole foods makes them more satiating and less palatable than processed foods, which means you’ll likely consume fewer calories (1, 2).

Plus, the more frequently you cook from scratch, the easier it becomes, and the more tools you add to your healthy eating habits toolkit for the future. You don’t need to know how to make a ton of different homemade meals to get started; you only need a few recipes you can rotate through.

2. Read the ingredients on everything you buy.

While whole foods are the healthiest foods, you don’t need to cook everything from scratch to eat healthy. There are many healthy packaged foods found in grocery stores that are healthy choices made solely of whole foods and can save you time and money in the healthy eating process.

How do you know if an option is healthy? Read the ingredients. The ingredient list is the most valuable part of any food label as it tells you exactly what the food product contains and in what ratio. Ingredients are listed in descending order by weight, including added water: the first ingredient listed is present in the largest amount by weight, and the last ingredient listed is present in the smallest amount by weight.

Not only does reading the ingredients only take a few seconds, but by reading the ingredients on everything you shop for you can pick the best brands in every product category (i.e. the ones made with whole foods) and help you better identify factual and misleading health food claims found on many food labels.

3. Eat more fiber.

While most people know fiber is healthy, it remains one of the most under-consumed nutrients as it is estimated that only 5% of Americans meet their recommended daily fiber needs (3). Dietary fiber has been shown to have many health benefits including supporting gut health, cardiovascular health, and digestion, and decreasing the risk of certain diseases such as type 2 diabetes and colorectal cancer (4, 5, 6, 7, 8, 9). The current dietary guidelines recommend 14 grams of fiber per 1000 calories consumed, which works out to roughly 25 grams of fiber for an adult female and 38 grams of fiber for an adult male.

Fiber is found in plant foods including fruits, vegetables, whole grains, beans, lentils, nuts, and seeds, and some of the best high-fiber foods are chia seeds, flax seeds, oats, almonds, and beans. A simple way to increase your fiber intake is to eat, at least one, fiber-containing food at every meal.

4. Eat a source of protein at every meal.

Focusing on your protein intake is an excellent way to ensure you are creating more balanced meals while supporting your overall health at the same time. Protein is an essential macronutrient because the body cannot biosynthesize enough of it to maintain health and survival, and consuming adequate protein can help to improve satiety, balance blood sugar, increase metabolic rate, aid muscle development, and aid in weight loss and weight management (10, 11, 12 ,13, 14).

By consuming a palm-sized portion of protein at every meal you can help to ensure you are meeting your recommended daily protein intake. While exactly how much protein you need will vary by individual and goal, individuals looking to optimize health should aim for 0.54 – 0.7 grams of protein per pound of body weight per day, and individuals looking to build muscle or lose weight should aim for at least 0.7 grams of protein per pound of body weight per day (15, 16).

Both plant and animal protein contribute to daily protein intake, so whether you choose to include animal protein sources such as eggs, chicken, beef, fish, Greek yogurt, cottage cheese, and/or plant-protein sources such as tofu, tempeh, black beans, or lentils, do your best to include a source of protein at every meal.

5. Pack your lunch for work.

Taking the time to prep and pack your lunch is a small but impactful action in helping to make your health a priority. Not only does buying your lunch every day get expensive, as just $10 a day adds up to $200 per month, but you are in far less control of what you are eating, including the ingredients, total calories, and macronutrient balance.

Whether you choose to throw something in a slower cooker, make meal prep boxes, or pull together some ingredients for a no-cook lunch idea, you can ensure you eating a balanced meal that can help to increase energy and productivity levels throughout the workday.

6. Eat at the dinner table, without digital devices.

Where and how you eat are overlooked aspects of healthy eating. While what and how much you eat are incredibly important, how you consume your food can impact your health.

Not only does sitting down to eat allow you to fully enjoy and properly digest your food, but studies have shown that not paying attention to a meal can prompt you to eat more than intended at that meal and eat more throughout the day (17). So, while you may need to eat in the car in or front of the computer from time to time, aim to sit down at a table and enjoy “electronic-free” meals as much as possible.

7. Spend more time outdoors.

Spending time outdoors is one of the most underrated healthy daily habits. Research has shown that spending time outdoors can boost physical and mental health in several ways including improved sleep, boosted immune function, reduced depression symptoms, reduced anxiety, and improved stress management (18).

Research also suggests that individuals who exercise outside tend to experience increased mood and better mental health (19). Outdoor exercise has been shown to reduce seasonal affective disorder (SAD) because sunshine naturally increases serotonin, a hormone that affects your mood (20). Whether you choose to bike, hike, walk, garden, ski, or snowshoe, look for more ways to spend more time outside to reduce stress levels and improve overall mental well-being.

8. Sign up for a fitness event.

If you’re looking for some extra motivation to exercise, signing up for a fitness event is a great way to do it. Registering for a charity run, a fundraising bike ride, or a fitness competition can be a powerful tool to hold yourself accountable to your physical activity goals and give you something fun to work towards.

That said, it’s important to be realistic with your fitness goals. While you want something challenging to work towards, you don’t want to pick something completely unrealistic that will leave you discouraged in the process. For example, if you are currently not exercising at all, don’t sign up for a marathon, rather, consider registering for a local 5km walk/run, working towards doing 5 full push-ups, or holding a 1-minute plank position.

9. Wake up earlier.

If you’re a night owl who loves to hit the snooze button and sleep in until the last minute, waking up earlier is a great non-scale health goal to consider.

The circadian rhythm-regulating effects of waking up early provide more benefits than just giving you more time in the morning, it can also help regulate your mood and improve mental health. Research has shown that people who tend to sleep and wake later are more likely to experience anxiety, depression, and many other health issues than those who sleep and wake earlier (21, 22).

To wake up earlier, you must improve your sleep quality by practicing better sleep hygiene by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, and avoiding caffeine in the afternoon and evening.

10. Aim for consistency, not perfection.

Regardless of what your other non-scale health goals are, arguably, the most important goal is to aim for consistency, not perfection. Why? Because there is no such thing as perfection when it comes to diet and exercise – there will be celebrations, there will be vacations, there will be holidays, there will be schedule conflicts, and there will be days when you just don’t feel like it.

To create healthy lifestyle habits you can maintain and feel good about, you must remember that it’s a practice, you’re learning, and you need to give yourself a little grace and a lot of love in the process. You don’t need to exercise and diet “perfectly” 100% of the time. Rather, consistency is created by adhering to the priorities of the nutrition pyramid most of the time, not all of the time.

The Bottom Line

Non-scale health goals are diet, exercise, and lifestyle goals that focus on health benefits beyond the scale. While the list of potential goals is endless, some of the best non-scale health goals include cooking more homemade meals, reading ingredient labels, eating more fiber, eating protein at every meal, packing lunch for work, eating without digital devices, spending more time outdoors, signing up for a fitness event, and waking up earlier.

Roasted Red Pepper and Lentil Soup

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Packed full of fiber and vegetarian protein, this roasted red pepper and lentil soup is a hearty meal perfect for a cold day. Serve it with fresh crusty bread or your favorite sandwich for a delicious and nutritious lunch.

Bowl of roasted red pepper and lentil soup topped with a drizzle of cream and fresh basil and a side fresh crusty bread.

Lentil soup is one of my favorite cold-weather lunches. Not only is it incredibly easy to – just sauté, boil, and blend – but it’s hearty and filling. Lentils are one of the best sources plant protein and are packed full of fiber, while being incredibly inexpensive.

For this recipe, I opted to pair the lentils with roasted red peppers to balance the earthy flavor of the lentils with a bit of smokiness and sweetness. Once blended, it creates a rich and creamy texture in this red pepper and lentil soup that works perfectly with grilled cheese or fresh bread for a simple yet delicious meal.

Pot with roasted red pepper lentil soup with cream and fresh basil on top.

Why You’ll Love It

  • Easy – Made with minimal ingredients, this recipe soup is incredibly simple to prepare.
  • Full of Fiber – With over 9 grams of fiber per serving, this roasted red pepper and lentil soup is packed hearty and filling.
  • Vegetarian – Made with vegetarian protein, this is a dish that everyone can enjoy.
  • Great for Meal Prep – This soup keeps well in the fridge and freezer making it a great make-ahead meal idea.
Ingredients for roasted red pepper lentil soup: red bell peppers, red lentils, onion, garlic, smoked paprika, tomato paste, broth, lemon juice, olive oil, salt, and black pepper.

Ingredients + Substitutions

  • Red Bell Peppers – To add some veggies and sweetness. The recipe calls for you to roast peppers, but you can use jarred roasted red pepper if preferred, see the notes section of the recipe for details.
  • Red Lentils – To add some plant-based protein and fiber. Be sure to use dried red lentils, other lentil colors are not recommended.
  • Onion and Garlic – To add flavor and fragrance. You can use garlic powder if needed, see the notes section of the recipe card for details.
  • Tomato Paste – To thicken the soup. Tomato purée will also work, see the notes section of the recipe card for details.
  • Broth – I used vegetable broth, however; chicken broth will work just as well, or you can swap it for water if needed.
  • Smoked Paprika – To add a smokey flavor and bright red color. If you don’t have paprika, chili powder will also work.
  • Lemon Juice – To balance the flavors with a bit of acidity.
  • Olive Oil – To add some healthy fats.
Baking with with sliced red bell peppers.
Baking sheet with roasted bell peppers.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free broth.

To Make it Dairy-Free: No adaptations are needed, this recipe is dairy-free.

Pot with sautéed onions, garlic, paprika, salt, tomato paste, and red lentils.
Pot with veggies, red lentils, and broth.

Red’s Nutrition Tip

Not only are lentils of the best sources of plant-based protein, they are also one of the highest fiber foods. A mere 1 cup of cooked lentils contains 18 grams of fiber, which equates to roughly 70% of the recommended daily fiber for an adult female and 50% grams for an adult male.

Blender with cooked lentils, veggies, broth, and roasted peppers.
Blended with puréed roasted red pepper lentil soup.

Serving Suggestions

This lentil soup is a good source of plant-based protein, fiber, and complex carbohydrates, and can be enjoyed as a balanced meal on its own, or paired with sides to suit your personal dietary needs. For instance:

  • To increase the protein content, add some cooked shredded chicken or baked tofu to the soup.
  • To increase the fiber content, serve it with a side of green salad.
  • To add more healthy fats, add a drizzle of heavy cream or coconut milk to the soup.
Pot with cooked pepper and lentil soup with a serving spoon a a side of fresh basil, lemon, and crusty bread.

Storage + Reheating

To Refrigerate: Allow the soup to lentil cool completely, transfer it to an airtight container, and store it in the refrigerator for 5 days.

To Freeze: Once cooled, leftover soup can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Reheat the lentil soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the stew to thaw completely before reheating.

Two bowls with roasted red pepper lentil soup with olive oil and fresh lemon juice on top with a side of fresh bread and basil.

More Roasted Red Pepper and Lentil Soup Recipes:

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Bowl of roasted red pepper and lentil soup topped with a drizzle of cream and fresh basil and a side fresh crusty bread.

Roasted Red Pepper and Lentil Soup

Author: Stephanie Kay

Serve this roasted red pepper and lentil soup with crusty bread for a simple and healthy lunch packed full of fiber, vegetarian protein, and micronutrients.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 3 red bell peppers, cored and quartered
  • 3 tablespoons olive oil
  • 2 onions, diced
  • 4 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 2 tablespoons tomato paste
  • 1 cup red lentils
  • 4 cups vegetable broth
  • 1 tablespoon fresh lemon juice

Instructions

  1. Preheat the oven to 400°F and grab a large baking sheet.
  2. Place the red peppers, cored and quartered, on the baking sheet, drizzle with 2 tablespoons of olive oil, and gently toss until well coated. Transfer the baking sheet to the oven to roast for 30 minutes, flipping them halfway through, until tender and slightly charred.
  3. While the bell peppers are roasting, in a large pot, warm the remaining olive oil on medium heat. Add the diced onions and sauté, stirring occasionally, for 6-7 minutes until tender and translucent.
  4. Add the minced garlic, smoked paprika, and salt, stir to combine with the onion, and cook for an additional minute until fragrant.
  5. Add the lentils and tomato paste, stir to combine with the onion mixture, then pour in the vegetable broth, and stir again to combine. Bring the mixture to a boil, then reduce to a simmer, and cook for 15 minutes until tender.
  6. Once the lentils are cooked, add the roasted peppers to the soup and then, using an immersion blender or in batches using a bar blender, purée the soup until smooth. If you find the soup too thick just add a splash of broth or water until you’ve reached the desired texture.
  7. Once blended, return the soup to the pot, add the lemon juice, and stir to combine. Taste and adjust seasoning with salt and freshly ground black pepper as needed.
  8. The soup can be served immediately or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To use Jarred Roasted Red Peppers: Skip steps #1 and #2 and add 2 cups of diced roasted bell peppers in step #6.

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder.

To Use Tomato Purée: Swap the tomato paste for 1/4 cup of tomato purée.

Nutrition

  • Serving Size: 1 serving
  • Calories: 337 calories
  • Sugar: 9 grams
  • Fat: 12 grams
  • Carbohydrates: 47 grams
  • Fiber: 9 grams
  • Protein: 14 grams

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Tofu Noodle Stir Fry

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Ready in 30 minutes, this tofu noodle stir fry is a quick, easy, and healthy vegetarian recipe that is perfect for a weeknight meal. It’s packed full of plant-based protein, veggies, and flavor.

Pan with tofu noodle stir fry with sesame seeds on top with a side of soy sauce and green onions.

If you’re looking tasty yet simple dinner idea, this tofu noodle stir fry is for you! It’s filled with crispy tofu, and crunchy veggies, and covered in a flavorful homemade stir-fry sauce, and the best part is, it’s super versatile. You can mix and match different noodles and veggies to use whatever you’ve got on hand without any fuss.

Plus, these tofu stir fry noodles keep well in the fridge and freezer making them a great meal prep idea for healthy lunches and dinners when things get busy.

Two bowls of tofu noodle stir fry on a green tea towel with chop sticks and a side of soy sauce and sliced green onions.

Why You’ll Love It

  • Quick and Easy – This tofu noodle stir fry is ready in less than 30 minutes making it a great healthy weeknight dinner idea.
  • Vegetarian – The use of tofu ensures that this recipe can be enjoyed by everyone including vegetarians and vegans.
  • High in Fiber – This veggie-loaded stir fry contains over 5 grams of fiber per serving.
Ingredients for tofu noodle stir fry: block of extra-firm tofu, ginger, garlic, soy sauce, chili paste, corn starch, brown sugar, rice vinegar, sesame oil, green onion, carrot, bell pepper, broccoli florets, and snow peas.

Ingredients + Substitutions

  • Tofu – To add some plant-based protein. Be sure to use firm or extra-firm tofu for the best results.
  • Noodles – To add some complex carbohydrates. The recipe calls for rice noodles, however, brown rice noodles, soba noodles, udon noodles, or any other stir-fry noodles also work well.
  • Veggies – To add some fiber and micronutrients. I used a mixture of carrots, bell peppers, snap peas, and broccoli, however, you can use any fresh veggies you like, baby corn, water chestnuts, and bok choy would also work well. While the recipe calls for fresh veggies you can use frozen vegetables if preferred, see the notes section of the recipe card for details.
  • Green Onion – To flavor the stir fry and finish it as a topping.
  • Garlic and Ginger – To add flavor. The recipe calls for fresh ginger and garlic, however, you can use garlic powder and ground ginger if preferred, see the notes section of the recipe card for details.
  • Soy Sauce – To make the stir-fry sauce. You can use regular soy sauce or low-sodium soy sauce, tamari, or coconut aminos.
  • Chili Paste – To spice things up, chili garlic sauce, gochujang, sambal, and sriracha all work well.
  • Sesame Oil – To flavor the sauce. You can use regular or toasted sesame oil, or swap it for olive oil if needed.
  • Rice Vinegar – To balance the sauce.
  • Brown Sugar – To add a hint of sweetness to the stir-fry sauce, maple syrup will also work well.
  • Corn Starch – Although optional, it helps to make the crispy tofu. Potato flour, tapioca flour, and arrowroot powder will also work.
  • Sesame Seeds – To finish the stir fry, although optional. You can use regular or toasted sesame seeds.
Bowl of cubed tofu covered in corn starch.

Dietary Adaptions

To Make it Gluten-Free: Swap the soy sauce for gluten-free soy sauce, tamari, or coconut aminos.

To Make it Dairy-Free: No adaptations are needed, this recipe is dairy-free.

Cubed tofu cooking in a frying pan.
Frying pan with stir-fried bell pepper, carrots, snow peas, broccoli, and green onion.

Red’s Nutrition Tip

I opted to use regular tofu in this recipe, however, you can use smoked tofu to add more flavor. You could also swap the tofu for tempeh to increase the protein content, as tempeh contains significantly more protein than tofu per serving.

Serving Suggestions

These tofu stir fry noodles are a balanced meal complete with protein, complex carbohydrates, fiber, and healthy fats, however, the recipe can be easily adapted to suit your personal dietary needs. For example:

  • To add more protein, swap the tofu for tempeh, add a 1/2 block of tofu, or add some ground turkey or ground chicken, if you eat animal protein.
  • To make it low-carb, swap the rice noodles for low-carb noodles, such as konjac noodles or zucchini noodles.
  • To add more fiber, swap the rice noodles for brown rice noodles or soba noodles and/or add more veggies.
Pan with tofu stir fry noodles with toasted sesame seeds on top with a serving spoon and a tea towel, chop sticks, soy sauce, and green onions on the side.

Storage + Reheating

To Refrigerate: Allow the cooked stir-fry noodles to cool completely, then transfer them to an airtight container and store them in the fridge for up to 5 days.

To Freeze: Place the cooled tofu noodle stir fry in an airtight container and store them in the freezer for up to 3 months.

To Reheat: To reheat on the stovetop, tofu noodles to a pan with two tablespoons of water (this helps to rehydrate the noodles) and cook on medium heat, tossing the noodles frequently and gently, until warmed through. To reheat the noodles in the microwave, place the noodles in a microwave-safe container with 2 tablespoons of water and heat for 1-minute increments, tossing the noodles in between, for a total of 2-3 minutes. If frozen, allow to thaw completely before reheating.

Two bowls of tofu noodle stir fry with chop sticks on a green tea towel with sesame seeds.

More Tofu Recipes:

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Pan with tofu noodle stir fry with sesame seeds on top with a side of soy sauce and green onions.

Tofu Noodle Stir Fry

Author: Stephanie Kay

Ready in 30 minutes, this tofu noodle stir fry recipe is a quick, easy, and healthy vegetarian recipe that is chock full of plant-based protein and fiber.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Asian
Print Recipe

Ingredients

Stir-Fry:

  • 12 ounces rice noodles
  • 1 block (14 ounces) extra-firm tofu
  • 3 tablespoons corn starch
  • 2 tablespoons olive oil
  • 2 green onions, sliced, white parts only
  • 1 carrot, peeled and sliced
  • 1 bell pepper, seeded and thinly sliced
  • 1 cup snow peas, thinly sliced
  • 1 cup broccoli florets

Sauce:

  • 1/3 cup soy sauce
  • 1 tablespoon chili paste, plus more as desired
  • 1 tablespoon rice vinegar
  • 2 teaspoons sesame oil
  • 1 tablespoon brown sugar, or maple syrup
  • 2 cloves garlic, finely minced or grated
  • 1-inch ginger root, finely minced or grated

To Serve:

  • Sesame seeds
  • Green onion, sliced, green parts only

Instructions

  1. Begin by pressing and draining the tofu. Remove the tofu from the packaging and place it between two pieces of paper towel or wrap it in a tea towel and place it on a cutting board. Set something heavy on top, like a cast-iron skillet, and allow it to sit for at least 10 minutes to remove excess moisture. Once pressed, unwrap the tofu from the towel or paper towel, place it on a cutting board, and cut it into even bite-size cubes.
  2. In a small bowl, add the sauce ingredients: soy sauce, chili paste, rice vinegar, sesame oil, brown sugar, minced garlic, minced ginger, and whisk until well combined. Taste and adjust the spice level as desired, then set it aside.
  3. Bring a large pot of water to a boil. Once boiling, add rice noodles and cook as per package directions until tender. (If the noodles are quick-cooking, wait to cook them until you stir-fry the veggies.)
  4. Once the tofu has been pressed and cubed, add the tofu to a large bowl, sprinkle with corn starch, and toss until well coated.
  5. In a large skillet or pan, warm the olive oil, then add the cubed tofu, working in batches to not overcrowd the pan, and cook for about 1-2 minutes per side until lightly browned on all sides. Once cooked, transfer the cooked tofu to a plate and set aside.
  6. In the same pan used to cook the tofu, add the green onion (white parts only), carrots, bell pepper, snow peas, and broccoli florets to the pan and cook for 3-4 minutes until tender.
  7. Once the vegetables are cooked, return the tofu cubes to the pan, add the cooked noodles, cover with sauce, gently toss to combine, and cook for a final 1-2 minutes until the sauce has thickened and everything is well coated.
  8. The tofu noodle stir fry can be served immediately with a sprinkle of sesame seeds and sliced green onion. Any leftovers can be cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Frozen Veggies: Swap the fresh veggies for 4 cups of frozen stir-fry vegetables.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder.

To Use Ground Ginger: Swap the ginger root for 1 teaspoon of ground ginger.

Nutrition

  • Serving Size: 1 serving
  • Calories: 534 calories
  • Sugar: 9 grams
  • Fat: 13 grams
  • Carbohydrates: 88 grams
  • Fiber: 5 grams
  • Protein: 14 grams

Did you make this recipe?

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Healthy Eating vs. Dieting: What’s the Difference?

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While often used interchangeably, eating healthy and dieting are not the same thing and should be used for different goals. Here is a breakdown of healthy eating vs. dieting and the pros and cons of both.

Glass meal prep container with mini pancakes, blueberries, and apple slices with a jar of yogurt, bottle of water, fork, and knife on the side.

Table of contents

What’s healthy eating?

Healthy eating is the way of eating that promotes adequate nutrition to support physical and mental health. The practice of healthy eating encourages the consumption of healthy foods; whole foods in their natural state such as fruits, vegetables, nuts, seeds, beans, lentils, whole grains, dairy, poultry, seafood, and meat, and balanced meals with ample macronutrients (protein, carbohydrates, and healthy fats) and micronutrients (vitamins and minerals).

While healthy eating focuses on consuming whole foods and reducing processed foods, it has an “all foods fit” approach to nutrition, as it encourages indulgence based on the body’s natural hunger and fullness cues.

What’s dieting?

Dieting is the practice of eating in a restrictive, regulated, or supervised manner (1). While the term “dieting” is most commonly used to reference short-term attempts to lose weight, alter body composition, or increase muscle mass, it also applies to medically prescribed diets used to treat diseases such as celiac, arthritis, diabetes, or heart disease.

The practice of dieting may involve eating in limited quantities, consuming fewer calories, restricting specific foods or food groups, limiting certain macronutrients, restricting eating hours, lists of “good” and “bad” foods, and/or external rules.

Infographic of comparing healthy eating vs. dieting.

So, is dieting the same as healthy eating?

Dieting and healthy eating are not the same thing. Dieting is a planned manner of eating that involves restrictive dietary patterns used to alter body weight, improve body composition, or treat disease, while healthy eating is a way of eating that encourages the consumption of healthy foods to support overall health.

Healthy eating can be used in conjunction with dieting, but the act of dieting does not ensure healthy eating unless prioritized.

Can you lose weight by eating healthy?

While you can lose weight by eating healthy, it’s not guaranteed. Put simply, if you are eating a healthy diet, but you are not eating in a calorie deficit, weight loss will not occur.

Weight loss requires the body to be in a sustained calorie deficit; when the body utilizes more calories than are consumed, however, healthy eating does not guarantee the creation of a calorie deficit.

Given healthy eating promotes the consumption of whole foods, and they tend to be lower in calories than ultra-processed foods, it is possible to lose weight by only eating healthy, however, it does not ensure weight loss. For fat loss, it is best to eat healthily AND focus on diet and exercise strategies that ensure you are burning more calories than you are confusing.

Fortunately, you don’t need to count calories or macros to support a weight loss goal. There are many ways to lose weight without counting calories and plenty of portion control strategies you can implement to support a weight loss goal without weighing or measuring your food.

Moreover, by focusing on creating healthy eating habits, such as reading food labels, cooking your meals, creating balanced meals, and practicing mindful eating and intuitive eating, you can create healthy habits that will help you avoid weight loss plateaus and maintain fat loss for the long term.

What’s the difference between diet food and healthy food?

Contrary to popular belief, there is no such thing as “diet food”. While all whole foods are considered healthy foods, as they are nutrient-dense and support overall health, there are no specific foods that ensure weight loss, weight gain, or changes in body composition.

While many foods are marketed as magical “diet foods” that will guarantee specific health outcomes, most of these claims are not factual or evidence-based, and consuming these foods does not ensure your diet will be effective. These foods often contain health claims such as “low-calorie”, “low in saturated fat”, “high in fiber”, “fat-free”, or “sugar-free”.

Weight loss and weight gain are dependent upon total calorie intake, which is based on diet, exercise, and overall lifestyle. Weight loss is only achieved by maintaining a sustained calorie deficit, and healthy weight gain is only achieved by maintaining a sustained calorie surplus with adequate protein intake.

The Bottom Line

Healthy eating focuses on consuming a balanced diet of healthy foods to support an adequate intake of essential nutrients without restriction to maintain optimal health, while dieting is a practice of eating food in a restrictive way to support weight maintenance, loss, or gain, treat illness, or prevent disease.

Do Certain Foods Cause Inflammation?

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The terms “anti-inflammatory diet” and “anti-inflammatory food” are commonly used by health influencers and fitness enthusiasts, but do foods truly cause inflammation? Here are the facts you need to know.

White bread, pretzels, cake, candy, bacon, pancakes, milk, soda, milk, and raisins on a wood cutting board on a white background.

Table of contents

What is inflammation?

Inflammation is the body’s natural response to protect itself against injury, infection, or foreign bodies such as bacteria and viruses (1). It is the process by which the immune system recognizes and removes harmful stimuli and begins the healing process. Inflammation can be either acute or chronic.

Infographic on the what is inflammation and the types of inflammation: acute inflammation and chronic inflammation.

Acute vs. Chronic Inflammation

There are two main types of inflammation: acute and chronic (1).

Acute inflammation is sudden and temporary. It occurs in response to an illness or injury, such as a broken bone, cut finger, viral infection like the flu, or bacterial infection like strep throat. Symptoms of acute inflammation include pain, redness, swelling, heat, and loss of function (2).

Chronic inflammation is a form of low-grade inflammation that persists long after the trigger to the initial inflammatory response is gone. While not as intense as acute inflammation, chronic inflammation does not tend to resolve itself and is a contributing independent risk factor to many chronic diseases including rheumatoid arthritis, diabetes, cardiovascular disease, heart disease, high blood pressure, and certain cancers (1). The symptoms of chronic inflammation vary widely and can be difficult to detect, however, may include joint pain, extreme fatigue, skin issues, mood disorders, and digestive issues.

Acute inflammation, also known as localized inflammation, typically lasts a few hours or days, while chronic inflammation, also known as systemic inflammation, can last for months or years if not treated.

Do Foods Cause Inflammation?

While food choices can contribute to chronic inflammation, individual foods do not cause a direct or immediate inflammatory response in the body, except for food allergies.

While many foods have been shown to aid in reducing inflammation, there is no evidence to suggest that consuming a single food will cause an inflammatory response, unless consumed in excess or a calorie surplus (3, 4, 5). Although diets rich in processed foods, such as refined carbohydrates, red and processed meats, and fried foods, are correlated with chronic inflammation, the consumption of these individual foods in minimal to moderate doses has not been shown to cause direct or immediate inflammation in the body.

Rather, it is suggested that chronic inflammation is influenced by components of the overall diet, including total calorie, macronutrient, micronutrient, and phytonutrient intake, as well as exercise and lifestyle choices.

Weight Gain vs. Inflammation

Body weight, which is heavily influenced by food choices, is an often overlooked component of inflammation. The current research demonstrates that when an individual loses, weight inflammation markers go down, and when they gain weight, inflammatory markers go up.

The link between weight gain and inflammation is in part due to the increase in body fat, also known as adipose tissue. Adipose tissue is inflammatory because it produces adipokines which themselves are inflammatory, as they increase inflammatory signaling, immune responses, and oxidative stress (6, 7).

Between diets (i.e. Mediterranean, paleo, keto, vegan, etc), there is little to no difference in changes in inflammatory markers when weight loss and calories are equated. For instance, inflammation does not differ between plant vs. animal proteins when macronutrients are equated, and inflammation does not differ between healthy diets that vary in macronutrients (8, 4).

The current data suggests controlling fat mass is more important than the means of control for inflammation. Meaning, that whether you choose to create a calorie deficit by counting calories or macros, eat animal or plant protein, practice mindful eating, or follow the principles of intuitive eating, maintaining a healthy body weight is integral to reducing inflammation.

Gut Health vs. Inflammation

There is still much to discover about the gut microbiome, but current research suggests that the presence of certain bacteria is associated with inflammatory molecules that may bring about inflammation in various body tissues, and changes in the gut microbial composition can result in chronic inflammation and metabolic dysfunction (9, 10).

While many uncontrollable factors can influence gut health, including genetics, the mode of delivery at birth, the method of infant feeding, and the use of antibiotics, food choices are a controllable factor that can support a healthy gut (11).

Gut bacteria are heavily influenced by what you eat and it is important to make healthy food choices to create a balanced gut microbiome. Consuming a healthy diet with high-fiber foods, fermented foods, prebiotic-rich foods, and probiotic-rich foods while minimizing ultra-processed foods is the best way to support gut health.

Infographic on ways to reduce inflammation.

Ways to Reduce Chronic Inflammation

Here are some diet and lifestyle tips to reduce chronic inflammation:

1. Maintain a Healthy Body Weight

Body fat, also known as adipose tissue, stimulates the release of inflammatory mediators predisposing the body to inflammation and oxidative stress (6, 7). Maintaining a healthy body weight, or healthy BMI, regardless of dietary approach, is integral to reducing chronic inflammation.

2. Eat a Balanced Diet of Whole Foods

The overall context of the diet is more impactful on inflammation than individual foods. Consuming a diet rich in healthy whole foods, including fruits, vegetables, whole grains, beans, lentils, nuts, seeds, milk, eggs, poultry, meat, seafood, and shellfish, is the simplest way to mitigate and reduce chronic inflammation. Not only are these foods unprocessed but they are rich in vitamins, minerals, essential fatty acids, and natural antioxidants which are anti-inflammatory.

By eating balanced meals with protein, complex carbohydrates, fiber, and healthy fats you can help to ensure you are eating adequate amounts of macronutrients and micronutrients.

3. Minimize Ultra-Processed Foods

While there is room for everything in a healthy diet, it is important to limit the total consumption of ultra-processed foods. Often referred to as “unhealthy foods”, ultra-processed foods are defined as formulations of ingredients that are typically created by a series of industrial techniques and processes, and make up approximately 60% of the standard American diet (12).

Not only are ultra-processed foods filled with refined sugar, refined carbohydrates, sodium, partially hydrogenated oils, trans fats, and saturated fats, but their unique combination of ingredients makes them hyper-palatable. Hyper-palatable foods are incredibly tasty, but they contain very little nutrition and are very easy to overconsume and, therefore, a major contributor to weight gain, another contributing factor to inflammation.

For this reason, it is best to practice moderation with ultra-processed packaged foods, such as soft drinks, candy, cakes, sweetened breakfast cereals, fried foods, and hot dogs, and focus on building meals with unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, seeds, milk, eggs, poultry, meat, seafood, and shellfish.

4. Limit or Avoid Alcohol

Excess consumption of alcohol can cause cell damage and disrupt the body’s immune system, which can trigger systemic chronic inflammation (13).

The Dietary Guidelines for Americans recommends that adults of legal drinking age should not drink alcohol or drink in moderation if they choose to drink alcohol. Moderate drinking reduces the risk of chronic disease and is defined as two drinks or less per day for men, and one drink or less per day for women (14).

5. Stay Hydrated

Maintaining optimal hydration levels can help fight inflammation by flushing out toxins. Moreover, drinking enough water can help to reduce joint pain from inflammation due to its lubricating effect, as an estimated 70% of your joint cartilage consists of water (15).

While hydration needs depend on a host of factors, including weight, age, gender, geography, and exercise type, it is generally recommended to drink 1/2 ounce to 1 ounce of water per pound of (target) body weight per day.

6. Avoid Smoking

Smoking is associated with a broad range of alterations in systemic immune and inflammation markers, especially in long-term smokers (16). Cigarette smoking is a risk factor for several chronic health conditions, including coronary heart disease, stroke, emphysema, and cancer, while tobacco use is also a leading risk factor for premature death and all-cause mortality (17).

7. Exercise Regularly

Regular exercise can help to maintain a healthy weight, reduce stress, and improve overall health, which can all help to reduce systemic inflammation. Physical inactivity leads to the accumulation of visceral fat and consequently the activation of a network of inflammatory pathways, which is linked to several chronic diseases (18).

Observational studies have consistently shown a link between self-reported levels of physical activity and inflammatory biomarkers (19). The anti-inflammatory effect of exercise may be due to a reduction in visceral fat, with a subsequent decrease of adipokines, and/or by the induction of an anti-inflammatory environment with each bout of exercise.

It is recommended that adults do, at least, 150 minutes of moderate-intensity physical activity a week, or 30 minutes a day 5 days a week, as well as 2 days of muscle-strengthening activity (20). Long-term progressive resistance training is associated with reduced chronic inflammatory markers, and diet and exercise are the best interventions for weight loss.

8. Get Enough Sleep

Poor sleep can negatively affect immune cells and is associated with higher levels of inflammatory biomarkers, which can contribute to many chronic diseases (21, 22). While it’s only natural to have a bad night’s rest from time to time, chronic insufficient sleep can have serious help implications and should be addressed.

The daily recommended hours of sleep vary by age, however, it is recommended that adults aim for 7 or more hours of sleep per night (23). To practice good sleep hygiene, try to go to bed at the same time every night, sleep in a dark and cool room, avoid digital devices at least 1 hour before bed, and avoid caffeine in the afternoon and evening.

9. Reduce Stress

Research shows that stress can cause inflammation in the body. Intense stress over-activates the immune system, which induces inflammation peripherally and centrally, and this imbalance leads to diversified stress-related diseases (24, 25).

Work to manage stress daily by making time to unwind, taking breaks from news and social media, journalling, meditating, connecting time with loved ones, and spending time in nature.

Infographic on list of anti-inflammatory foods.

List of Anti-Inflammatory Foods

Here is a list of the top anti-inflammatory foods that have been clinically shown to help fight inflammation:

  • Fruits, such as berries, cherries, and avocados
  • Green vegetables, such as kale, spinach, and broccoli
  • Fatty fish, such as salmon and mackerel
  • Nuts and seeds, such as walnuts, flax seeds, and chia seeds
  • Whole grains, such as oats, quinoa, and brown rice
  • Fats, such as olive oil and full-fat dairy products
  • Fermented foods, such as yogurt, kefir, sauerkraut, and kimchi
  • Herbs and herbal teas, such as green tea
  • Spices, such as turmeric, cinnamon, and ginger

The Bottom Line

Inflammation is the body’s defense mechanism to harmful and foreign stimuli and can be acute or chronic. Chronic inflammation is a form of slow, low-grade inflammation that has been linked to many chronic diseases. While certain foods have been shown to reduce inflammation, there are no foods that inherently cause inflammation in the body. To avoid or reduce chronic inflammation, one should maintain a healthy body weight, prioritize whole foods, reduce ultra-processed foods, limit or avoid alcohol, avoid smoking, stay hydrated, exercise regularly, get enough sleep, and reduce stress.

Spinach Feta Egg White Wrap

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This copycat Starbucks spinach feta egg white wrap recipe is quick and easy to make and just as tasty as the original version. With 27 grams of protein per wrap, it’s a great breakfast to start the day.

Plate with a spinach feta egg white wrap cut in half on a plate with parchment paper with a side of crumbled feta cheese, sun-dried tomatoes, spinach, and a cup of coffee.

Starbucks breakfast wraps are an incredibly popular breakfast option but, at over $6 per wrap, they can get pricey quickly. Fortunately, they are very easy to make at home for a fraction of the cost, and they can be prepared ahead of time for simple grab-and-go breakfasts.

Not to mention, the original Starbucks version of spinach feta egg white wrap contains over 40 ingredients, so this 8-ingredient version is a much healthier option filled with whole foods without skipping flavor.

Close up of a copycat Starbucks spinach feta wrap recipe on a plate.

Why You’ll Love Them

  • High in Protein – The combination of egg whites, cheese, and whole grains in this recipe ensures it has 27 grams of protein per wrap.
  • Low in Calories – This copy Starbucks spinach feta wrap recipe is great for people with a weight loss goal who need an on-the-go breakfast that is low in calories.
  • Versatile – You can mix and match the vegetables, cheese, eggs, and wrap to make it suit your personal calorie or macro intake needs.
Ingredients for copycat Starbucks spinach feta egg white wrap: liquid egg whites, spinach, sun-dried-tomatoes, feta cheese, cream cheese, olive oil, salt, and pepper.

Ingredients + Substitutions

  • Wrap – To add some complex carbohydrates. I used a whole grain tortilla, as it’s higher in protein and fiber, but you can use regular flour tortillas or any wrap you like.
  • Egg Whites – To add some lean protein. The recipe calls for egg whites to match the original Starbucks recipe, however, you can certainly use whole eggs if you like. See the notes section of the recipe card for details.
  • Spinach – Too add some leafy greens and fiber.
  • Sun-Dried Tomatoes – To add some color and a salty bite.
  • Cheese – A combination of feta and cream cheese to boost the protein content. Alternatively, you could use a combination of cheddar cheese, goat cheese, or another high-protein cheese.
  • Olive Oil – Too add some healthy fats and cook the egg whites.
  • Salt and Pepper – To season.
Frying pan with chopped sun-dried tomatoes and fresh spinach.
Frying pan with sautéed spinach and sun-dried tomatoes.

Dietary Adaptions

To Make it Gluten-Free: Use a certified gluten-free wrap.

To Make it Dairy-Free: Omit the feta cheese and cream cheese or use a non-dairy cheese instead.

Small bowl with cream cheese, sun-dried tomatoes, sautéed spinach, and crumbled feta cheese.
Bowl with sun-dried tomato cream cheese spread.

Red’s Nutrition Tip

Egg whites are one of the best low-calorie, high-protein foods, however, you can certainly use whole eggs if preferred, they will add more micronutrients too.

Frying pan with liquid egg whites.
Frying pan with cooked egg white omelet.

Serving Suggestions

These wraps are a balanced meal filled with protein, complex carbohydrates, fiber, and healthy fats. That said, you can adapt the recipe to suit your personal calorie or macro needs, for example:

  • To make it low-carb, use a low-carb wrap.
  • To make it lower in fat, use light cream cheese and low-fat feta cheese.
  • To make it higher in protein, increase the amount of liquid egg white.
  • To make it higher in fiber, add more spinach or serve the wrap with a side of fresh fruit.
Wrap covered with spinach sun-dried tomato cream cheese spread.
Wrap with spinach, sun-dried tomato cream cheese spread, and egg white omelet.

Storage + Reheating

To Refrigerate: Once cooked, allow the wraps to cool completely, then cover each wrap tightly in aluminum foil, transfer them to a plastic bag or airtight container, and store them in the fridge for up to 4 days.

To Freeze: Wrap each cooled spinach feta egg white wrap tightly in aluminum foil, place them in a freezer-safe bag or airtight container, and store them in the freezer for up to 3 months.

To Reheat: Transfer the aluminum foil-covered wraps to the refrigerator the day before to thaw. Once thawed, remove the aluminum foil, transfer it to the microwave on high for 1-2 minutes, or reheat it in a pan over medium-low, about 5 minutes on each side. To reheat from frozen, remove the aluminum foil, transfer it to the microwave on defrost for 5 minutes, then on high for 1-2 minutes until warmed through.

Cutting board with toasted spinach and feta egg white wrap with a knife and a side of feta, chopped sundried tomatoes, fresh spinach, and salt.

More Egg White Recipes:

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Plate with a spinach feta egg white wrap cut in half on a plate with parchment paper with a side of crumbled feta cheese, sun-dried tomatoes, spinach, and a cup of coffee.

Spinach Feta Egg White Wrap

Author: Stephanie Kay

With 472 calories and 27 grams of protein per serving, this copycat spinach feta egg white wrap recipe is perfect for a quick morning meal or a healthy meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 1 wrap 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 1 whole wheat tortilla
  • 1 teaspoon olive oil
  • 2 tablespoons sun-dried tomatoes, oil-packed, finely chopped
  • 1 cup spinach, roughly chopped
  • 1/3 cup liquid egg whites
  • 2 tablespoons cream cheese
  • 2 tablespoons feta cheese, crumbled
  • 1 pinch salt
  • 1 pinch black pepper

Instructions

  1. In a large pan on medium heat, warm the olive oil, then sun-dried tomatoes and cook for 30 seconds until they release their oils and are fragrant. Add the chopped spinach and cook for an additional 1-2 minutes, stirring frequently, until completely wilted.
  2. Transfer the sun-dried tomato and spinach mixture to a bowl, add cream cheese, feta cheese, salt, and pepper, and stir with a fork until well combined. Set aside.
  3. In the same pan on low heat, pour in egg whites to cover the bottom of the pan, then cover the pan with a lid, and cook for 3-4 minutes or until the eggs are set and cooked through. Once cooked, flip the sides inwards and onto themselves to form an omelet, and remove the pan from the heat.
  4. Place the tortilla on a cutting board, and spread the sun-dried tomato cream cheese on one side, leaving at least 1 inch around the edge.
  5. Once the egg whites are cooked, transfer them to the center of the tortilla. Fold the left and right sides of the tortilla over the egg filling, then bring the bottom of the tortilla up over the filling, and roll it onto itself until closed.
  6. Return the pan to the burner on medium-high heat, place the wrap (starting unsealed side down) into the pan, and cook for 1-2 minutes per side until golden brown.
  7. Once toasted on both sides, transfer the wrap to a cutting board and slice in half before serving.
  8. To make them ahead of time or store leftovers, allow them to cool completely, then cover each wrap tightly with aluminum foil, transfer them to a freezer-safe bag or airtight container, and store them in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Frozen Spinach: Thaw 2 tablespoons of frozen spinach, press out the water completely, and add it to the pan as per step #1.

To Use Whole Eggs: Swap the liquid egg whites for 3 whole eggs, cracked and whisked.

Nutrition

  • Serving Size: 1 wrap
  • Calories: 472 calories
  • Sugar: 4 grams
  • Fat: 25 grams
  • Carbohydrates: 36 grams
  • Fiber: 6 grams
  • Protein: 27 grams

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How to Estimate Portion Sizes with Your Hand

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When it comes to determining how much to eat, size does matter. Whether you’re trying to lose weight, build muscle, or support your health, you can easily estimate your food portions using your hand to support your goals.

White plate with baked chicken breast, wild rice, steamed broccoli, and butter.

Table of contents

If you’re confused about how much to eat, you are certainly not alone. Whether your goal is to create a calorie deficit for weight loss, to eat enough protein for weight gain, or just to eat a little healthier, figuring out how much you need to eat and how much of what you need to eat can be incredibly confusing.

Fortunately, the hand portion size method is just one of many portion control tips you use to measure your food intake without using measuring cups or a kitchen scale.

While certain individuals, such as athletes and individuals working on body composition goals, may require more advanced food tracking techniques, like tracking calories or macros, the hand portion size method is a great strategy for individuals looking to improve their overall health and well-being.

Infographic of the hand portion size guide.

The Hand Portion Size Guide

The hand method for portion sizes is a simple way to estimate portions without weighing or measuring food. By using your hand as a guide, you can quickly estimate the appropriate portion size of various foods, as follows:

  • 1 portion of protein = 1 palm
  • 1 portion of carbohydrates = 1 fist
  • 1 portion of vegetables = 1 fist
  • 1 portion of fruit = 1 fist
  • 1 portion of fat = 1 thumb

The hand portion size method is simple yet effective as hand size is relative to the individual; bigger people tend to have bigger hands and tend to need more food, while smaller people tend to have smaller hands and tend to need less food. Hands are also portable and never change in size, which helps with consistency.

While many factors influence our exact calorie needs, and individual needs will vary, the hand portion size method is a great starting point that can be used to make outcome-based decisions and adjustments to support your personal health goals.

It’s important to note that portion sizes are not the same as serving sizes. A serving size is a standard measure of food that is used to quantify nutrition data for comparative purposes on food labels, while a portion size is how much food you choose to eat at a given time, based on your hunger cues and health goals, which may be more or less than a serving size.

Visual Examples of Hand Portion Sizes

Here are some visual examples of portion sizes using your hand for various food groups of minimally processed foods.

Visual example of the hand portion size for meat, fish, poultry, and plant-based proteins.

Meat, Fish, & Alternatives

Protein is an essential macronutrient for overall health and is particularly helpful for goals of weight loss, weight gain, and muscle building. Although exact protein needs vary by individual and their health goals, research shows that individuals looking to optimize their health should aim for 0.54 to 0.7 grams of protein per pound body weight per day. Fortunately, if you don’t want to weigh or measure your food, you can achieve this goal by consuming, at least, a palm-sized hand portion of plant or animal protein at every meal, such as chicken, beef, pork, salmon, eggs, tofu, and tempeh.

Visual example of the hand portion size for whole grains, beans, lentils, potatoes, pasta, and bread.

Whole Grains, Beans, Lentils, & Potatoes

Complex carbohydrates are an important part of a balanced meal, as they are sources of energy, fiber, and micronutrients. Opting for minimally processed versions of complex carbohydrates, such as rolled oats, rice, chickpeas, black beans, lentils, potatoes, and whole-grain pasta, can help to balance blood sugar and create more filling meals. Complex starchy carbohydrate portion size can be estimated by a fist-sized hand portion.

Visual example of the hand portion size for fruits and vegetables.

Fruits & Vegetables

Fruits and vegetables, be they fresh or frozen, are good sources of fiber and micronutrients. Due to their high fiber and water content, fruits and veggies are considered high-volume foods, as you can consume a large portion for a few calories. The current dietary guidelines recommend 14 grams of fiber per 1,00 calories, which works out to roughly 25 grams of fiber for an adult female and 38 grams of fiber for an adult male (1). The portion size of fruits and veggies can be estimated by a fist-sized hand portion, however, certain high-volume vegetables, such as leafy greens or zucchini, can be double or triple this size.

Visual example of the hand portion size for milk and yogurt.

Milk & Yogurt

Dairy products such as milk, yogurt, Greek yogurt, skyr, and kefir naturally contain protein, carbohydrates, and healthy fats. For this reason, it can be difficult to determine how to use the hand portion size method to determine how to eat. While some of these products, such as Greek yogurt and skyr, are primarily protein sources, they also contain water, making them slightly higher-volume foods. Therefore, the portion size of milk and yogurt products can be estimated by a palm-sized hand portion.

Visual example of the hand portion size for nuts, seeds, and nut butters.

Nuts & Seeds

While nuts and seeds contain protein, they are primarily sources of dietary fat and, therefore, portion size is measured as such. The portion size for nuts and seeds can be estimated by a thumb-sized hand portion, this also applies to nut and seed butters such as peanut butter, almond butter, and tahini.

Visual example of the hand portion size for cheese.

Cheese

While cheese is a dairy product that contains protein, it’s primarily a source of dietary fat and is therefore portioned as such. Even the highest protein cheeses, like parmesan, Romano, and Gruyere, are considered moderate-volume foods due to their high fat content. The portion size of cheese can be estimated by a thumb-sized hand portion.

Visual example of the hand portion size for oil and butter.

Oil & Butter

Fat is the most calorie-dense macronutrient, containing 9 calories per gram, compared to 4 calories per gram for protein and carbohydrates. Dietary fats such as olive oil and butter are considered low-volume foods as they contain little to no water or fiber and, therefore, have the smallest recommended portion size. The portion size of oil and butter can be estimated by a thumb-sized hand portion.

How to Build a Balanced Meal with Hand Portion Sizes

Using the hand portion size method as a guide, you can easily learn how to build a balanced meal by incorporating a portion of protein, carbohydrate, fiber, and fat into every meal. Whether you are eating breakfast, lunch, or dinner, add a portion of each component to your plate, bowl, or cup to ensure you are creating a well-balanced meal.

Visual example of a balanced meal with a palm-sized portion of protein, fist-sized portion of complex carbohydrates, fist-sized portion of fiber, and thumb-sized portion of fat.

For example, a balanced meal might include a 1 palm-sized portion of chicken, a fist-sized portion of rice, a fist-sized portion of broccoli, and a thumb-sized portion of butter.

The Bottom Line

The hand portion size method is a great way to estimate portion sizes without measuring cups or food scales. Your hand is an effective tool to measure portion sizes as it is relative to you, doesn’t change in size, and is always with you. A portion of protein is the size of your palm, a portion of carbohydrate is the size of your fist, a portion of fruit and vegetables is the size of your fist, and a portion of fat is the size of your thumb.

Blackened Chicken and Sweet Potato Meal Prep Bowls

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Turn basic chicken and sweet potatoes into a flavorful meal with these blackened chicken and sweet potato meal prep bowls with hot honey dressing. They’re easy to make and work well for a healthy dinner or lunch.

Blackened chicken and sweet potato meal prep bowls with a side of hot honey dressing, fresh cilantro, a tea towel, and fork.

These chicken and sweet potato bowls are inspired by the Sweetgreen hot honey chicken bowls. While I opted to personalize them a little to make them a more well-balanced meal, the combination of spiced chicken, roasted sweet potatoes, fluffy grains, veggies, and hot honey dressing is a delicious combination of flavors that works perfectly for meal prep.

Not only can you make them ahead of time and store them for days in the fridge, but the ingredients freeze well, so you can make a double or triple batch and enjoy them for lunch or dinner for weeks and months to come.

Four blackended chicken and rosted sweet potato meal prep bowls in glass containers.

Why You’ll Love Them

  • High in Protein – With 34 grams of protein per bowl, they are a healthy and filling meal prep idea.
  • High in Fiber – The combination of sweet potatoes, wild rice, and vegetables ensures these bowls contain over 6 grams of fiber per serving.
  • Full of Flavor – The blackening seasoning blend and hot honey dressing give each bite a ton of flavor.
Ingredients for chicken and sweet potato meal prep bowls; chicken breasts, sweet potatoes, wild rice, kale, cabbage, blackening seasoning blend, and hot honey dressing.

Ingredients + Substitutions

  • Chicken Breasts – To add some protein. The recipe calls for chicken breasts, but boneless chicken thighs will work just as well. You can also use leftover chicken if desired.
  • Sweet Potatoes – To add some complex carbohydrates and fiber. You can use regular potatoes or butternut squash if preferred.
  • Spices – A mixture of smoked paprika, onion powder, garlic powder, dried oregano, cayenne pepper, and salt to make the blackening seasoning blend. While I made my own, you can certainly use a store-bought mixture to cut down on prep time, taco seasoning will also work well.
  • Wild Rice Blend – To add some more complex carbohydrates and fiber. I think a wild rice blend works best, but brown rice or white rice will also work well, or you can use another high-protein grain such as quinoa.
  • Chicken Broth – To flavor the wild rice, however, you can use vegetable broth, mushroom broth, or water if needed.
  • Veggies – A bit of kale and cabbage to add some color, fiber, and micronutrients, and some fresh cilantro to finish the bowls.
  • Olive Oil – To add some healthy fats and make the hot honey dressing.
  • Apple Cider Vinegar – To balance the dressing with some acid, lemon juice or lime juice will also work.
  • Honey – To add a hint of sweetness to the dressing.
  • Hot Sauce – To add a bit of heat to the dressing, crushed red pepper flakes will also work well.
Sheet pan of cubed sweet potatoes with olive oil and salt.
Sheet pan of roasted sweet potatoes.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free broth or water instead.

To Make them Dairy-Free: No adaptations are needed, this recipe is dairy-free.

Chicken breasts in a bowls marinated in blackened spice blend.
Blackened chicken breasts cooked in a cast iron skillet.

Red’s Nutrition Tip

While these chicken and sweet potato bowls contain 10 grams of sugar per serving, it’s important to understand that these are natural sugars primarily from honey and sweet potatoes. Natural sugars from whole foods are found with micronutrients and fiber, which help to mitigate the harmful effects of refined sugar and are, therefore, nothing to worry about.

Serving Suggestions

These bowls are a balanced meal complete with protein, carbohydrates, fiber, and healthy fats, however, they can be adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add 1/2 pound of chicken breasts to the recipe.
  • To make them higher in fiber, double the amount of kale and cabbage.
  • To add more healthy fats, top each bowl with some sliced avocado, chopped almonds, or a sprinkle of shredded cheese.
Blackened sweet potato meal prep bowl covered in hot honey dressing.

Storage + Reheating

To Refrigerate: Once assembled, allow the chicken and sweet potato meal prep bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days. The dressing can be stored in a separate airtight container in the fridge for up to 2 weeks.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months. The dressing cannot be frozen.

To Reheat: Allow the bowls to thaw completely, then reheat them in the microwave for 2-3 minutes or until warm.

More Chicken Meal Prep Recipes:

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Blackened chicken and sweet potato meal prep bowls with a side of hot honey dressing, fresh cilantro, a tea towel, and fork.

Blackened Chicken and Sweet Potato Meal Prep Bowls

Author: Stephanie Kay

With 34 grams of protein and 6 grams of fiber per serving, these meal prep chicken and sweet potato bowls are a hearty, healthy, and flavorful meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50
  • Total Time: 1 hour
  • Yield: 4 bowls 1x
  • Category: Meal Prep
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

Blackened Chicken:

  • 1 pound chicken breasts
  • 3 teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon salt
  • 1 tablespoon olive oil

Sweet Potatoes:

  • 2 sweet potatoes, cubed into 1/2-inch pieces
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt

Bowls:

  • 1 cup wild rice blend
  • 1 cup chicken broth
  • 1 cup water
  • 2 cups kale, finely chopped
  • 1/2 cup red cabbage, shredded
  • 1/4 cup cilantro, finely chopped

Hot Honey Dressing (optional):

  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons honey
  • 1 teaspoon hot sauce, plus more as desired
  • 2 teaspoons Dijon mustard
  • 1 pinch salt

Instructions

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  2. In a small pot, combine the rice with chicken broth, water, and a pinch of salt, and bring to a boil. Cover the pot with a lid, reduce heat to maintain a low simmer, and cook for 45 minutes, or as per package directions. Once cooked, remove it from heat, keeping it covered, and allow it to sit for 5 minutes before fluffing it with a fork.
  3. Add the cubed sweet potatoes to the lined baking sheet, drizzle with olive oil, sprinkle with salt, and toss until well coated. Transfer the baking sheet to the oven for 20-25 minutes or until the sweet potatoes can easily be pierced with a work, flipping them halfway.
  4. In a small bowl, add the smoked paprika, garlic powder, onion powder, dried oregano, cayenne pepper, and salt, and stir to combine.
  5. In a large mixing bowl, add the chicken breasts, sprinkle with blackened seasoning blend, and toss until well coated.
  6. Preheat a pan or cast-iron skillet to medium-high heat, warm the olive oil, then add the chicken breasts and cook for 5-6 minutes per side until cooked through or they reach an internal temperature of 165℉. Transfer the chicken breasts to a plate and allow them to rest for 5 minutes and then slice them into thin strips.
  7. In a small bowl or jar, add the olive oil, apple cider vinegar, honey, hot sauce, Dijon mustard, and salt, and whisk until well combined. Taste and adjust seasoning as needed.
  8. Once the chicken, sweet potatoes, and wild rice are cooked, assemble the bowls. Divide the wild rice, roasted sweet potatoes, blackened chicken, kale, and cabbage evenly across 4 airtight containers, and divide the dressing evenly across 4 small jars, cover everything with lids, and store it all in the fridge for up to 5 days.

Notes

To Use Chicken Thighs: Swap the chicken breasts for equal parts skinless and boneless chicken thighs.

To Use White Rice or Brown Rice: Swap the wild rice for equal parts white rice or brown rice.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 589 calories
  • Sugar: 10 grams
  • Fat: 29 grams
  • Carbohydrates: 52 grams
  • Fiber: 6 grams
  • Protein: 34 grams

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Ground Turkey Pasta Bake

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Ready in 30 minutes and made with minimal ingredients, this ground turkey pasta bake is perfect for a quick and easy meal that is packed full of protein. Serve it with a salad and crusty bread for a healthy family dinner.

Ground turkey pasta bake in a cast-iron skillet with fresh basil on top, a serving spoon, and a side of crushed red pepper flakes.

If you’re looking to add more lean protein to your diet, but still want a tasty dish, this ground turkey casserole is a great option. The use of ground turkey in this recipe ensures it’s high in protein and low in calories, while the pasta, herbs, and cheese tomato sauce ensure it’s satisfying and full of flavor.

Plus, it’s kid-friendly and it freezes well. So, not only can you serve up a crowd-pleasing dinner, but you can make it ahead of time, freeze it, and warm it up on busy nights when you just don’t have time to cook.

Close up of a serving ground turkey pasta bake casserole with parmesan and a spoon and basil in the background.

Why You’ll Love It

  • Ready in 30 Minutes – This quick and easy recipe is perfect for a weeknight meal.
  • High in Protein – The combination of ground turkey, pasta, and cheese, ensures that this recipe contains over 33 grams of protein per serving.
  • Family Friendly – This creamy ground turkey pasta is a delicious meal the whole family can enjoy.
Ingredients for ground turkey baked pasta: ground turkey, shell pasta, tomato sauce, onion, garlic, red bell pepper, Italian seasoning, mozzarella cheese, salt, and pepper.

Ingredients + Substitutions

  • Ground Turkey – To add some protein. I used lean ground turkey but extra lean ground turkey, ground turkey breast, ground chicken, lean ground beef, or ground sausage would also work well.
  • Pasta – To add some complex carbohydrates. I opted for small shell pasta, but macaroni, fusilli, or penne pasta would all work well, and you can use regular or whole-wheat pasta if preferred.
  • Onion and Garlic – To add flavor and fragrance. You can use onion powder and garlic powder if desired, see the notes section of the recipe card for details.
  • Bell Pepper – To add some veggies. I used a red bell pepper but any color will work, or you can omit it if desired.
  • Tomato Sauce – To make the pasta sauce. I used a can of crushed tomatoes, but diced tomatoes, passata, marinara sauce, or any tomato sauce will work.
  • Italian Seasoning – To season the tomato sauce. If you don’t have Italian seasoning, a combination of dried oregano, basil, and thyme will also work, and you can add a pinch of red pepper flakes for spice if desired.
  • Mozzarella Cheese – To add some healthy fats and top the pasta bake. If you don’t have mozzarella, cheddar cheese will also work well.
  • Parmesan Cheese – While optional, you can finish the dish with freshly grated parmesan cheese.
  • Fresh Herbs – While optional, I like to top the baked pasta with a bit of fresh parsley or fresh basil.
  • Salt and Pepper – To season the ground turkey pasta.
Cast iron skillet with cooked ground turkey with tomato sauce.
Cast iron skillet with cooked ground turkey, sautéed veggies, tomato sauce, and cooked pasta on top.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free pasta.

To Make it Dairy-Free: Omit the mozzarella cheese or use dairy-free cheese instead.

Cast iron skillet with cooked ground turkey tomato sauce with cooked pasta shells.
Cast iron skillet with cooked ground turkey tomato pasta with shredded mozzarella cheese on top.

Red’s Nutrition Tip

Whether you choose to use white pasta or whole wheat pasta, this turkey pasta bake is still an incredibly healthy meal. While whole wheat pasta contains slightly more fiber, regular pasta and whole wheat pasta have a similar calorie, protein, and carbohydrate content and can both be included in a healthy diet, regardless of your health goals.

Serving Suggestion

This ground turkey pasta dish is a great source of protein, carbohydrates, and healthy fats. It can be enjoyed on its own as a balanced meal or served with a side of vegetables to add some fiber and micronutrients, such as:

  • Steamed broccoli
  • Steamed asparagus
  • Garden Salad

You could also cook some additional vegetables into the pasta sauce, such as:

  • Fresh or frozen spinach
  • Diced zucchini
  • Diced carrots
  • Cherry tomatoes

If you want to make the dish a little heartier and more filling, I’d recommend serving it with a side of crusty bread.

Cast iron skillet with cooked creamy ground turkey pasta bake with fresh basil and grated parmesan cheese on top.

Storage + Reheating

To Refrigerate: Allow any leftover turkey pasta to cool completely and then transfer it to an airtight container and store it in the fridge for up to 5 days.

To Freeze: Once cooled completely, leftover ground turkey pasta bake can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Allow leftovers to thaw, then reheat them in the oven at 350°F for 10-20 minutes or in the microwave for 2-3 minutes.

Serving of ground turkey pasta bake on a plate with a side of bread and parmesan cheese on top.

More Ground Turkey Recipes:

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Ground turkey pasta bake in a cast-iron skillet with fresh basil on top, a serving spoon, and a side of crushed red pepper flakes.

Ground Turkey Pasta Bake

Author: Stephanie Kay

This baked ground turkey pasta recipe is packed full of protein and ready in 30 minutes. Serve it with a side of vegetables or salad with crusty bread for a quick, easy, and healthy dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 10 ounces shell pasta, dry (about 3 cups)
  • 1 tablespoon olive oil
  • 1 pound ground turkey
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 red bell pepper, seeded and diced
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon red pepper flakes (optional)
  • 28 ounces crushed tomatoes, marinara sauce, or tomato sauce
  • 1 teaspoon salt
  • 1 pinch black pepper
  • 1 cup shredded mozzarella cheese

Instructions

  1. Preheat the oven to 400°F.
  2. Bring a large pot of salted water to a boil, add the pasta shells, and cook as per package directions until al dente. Once cooked, strain, and set aside.
  3. In a large oven-proof pan or cast-iron skillet on medium-high meat, warm the olive oil, then add the onions and cook for 3-4 minutes until tender. Then add the ground turkey to the pan and cook for an additional 4-5 minutes, breaking the turkey up with a wooden spoon or spatula, until it is mostly cooked through and no longer pink.
  4. Reduce to medium heat, add the diced bell pepper to the pan, stirring to mix it into the cooked turkey mixture, and cook for an additional 2-3 minutes until tender, then add the garlic, Italian seasoning, salt, and pepper, and cook for an additional 1-2 minutes until fragrant.
  5. Add the tomato sauce to the pan, stirring to incorporate it into the turkey mixture, and remove the pan from the heat. Taste the sauce and adjust seasoning with additional salt and pepper as needed.
  6. Add the cooked pasta shells to the pan, stirring again until well incorporated with the turkey and tomato sauce mixture, then top with shredded mozzarella cheese.
  7. Transfer the pan to the oven for 5-10 minutes until the cheese is melted and the sauce is bubbling around the edges. If desired, turn the oven to broil for 1-2 minutes until the top is lightly crispy and golden brown.
  8. Once cooked, remove the pan from the oven and sprinkle with grated parmesan cheese and fresh parsley or basil as desired, and serve immediately.
  9. Any leftover ground turkey pasta bake can be cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Ground Beef or Ground Chicken: Swap the ground turkey for equal parts ground beef or chicken.

To Use Onion Powder: Swap the onion for 1 teaspoon onion powder and add it in step #4.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder in step #4.

Nutrition

  • Serving Size: 1 serving
  • Calories: 498 calories
  • Sugar: 9 grams
  • Fat: 17 grams
  • Carbohydrates: 56 grams
  • Fiber: 5 grams
  • Protein: 33 grams

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Carrot and Parsnip Soup

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This rich and creamy carrot and parsnip soup is loaded with vegetables and incredibly easy to make. It’s a perfect dish for a cold weather day and pairs well with crusty bread or a sandwich.

Bowl of creamy carrot and parsnip soup with a drizzle of cream and parsley on a white plate and a side of crusty bread.

Nothing says winter like root vegetables. Whether you’re roasting them, steaming them, or cooking them into your favorite soup or stew, these fiber-loaded veggies are a nutritious and delicious addition to any meal.

Not to mention, they are super economical and last for weeks in the ridge. So, if you’re looking at those straggler carrots in the back of the fridge and you’re not sure what to do with them, this easy carrot parsnip soup recipe is for you.

Two bowls of carrot parsnip soup with crusty bread on a white plate with a spoon and tea towel with a drizzle of cream, parsley, and fresh black pepper on top.

Why You’ll Love It

  • Quick and Easy – This creamy soup is fast and simple to prepare.
  • Inexpensive – Made with root vegetables, this recipe is very cheap to make.
  • Rich and Creamy – The combination of carrots, parsnips, and heavy cream ensures this soup is velvety smooth.
  • Great for Meal Prep – This soup keeps well in the fridge and freezes making it a great make-ahead meal.
Ingredients for carrot and parsnip soup; carrots, parsnips, onions, garlic, broth, cream, salt, and pepper.

Ingredients + Substitutions

  • Carrots and Parsnips – A combination of root vegetables to ensure this soup is rich in fiber and micronutrients. The recipe calls for fresh carrots but you can use frozen carrots and parsnips if desired.
  • Onion and Garlic – To ensure the soup has a deep flavor. The recipe calls for garlic cloves, but you can use garlic powder if preferred, see the notes section of the recipe card for details.
  • Broth – To build more flavor. The recipe calls for vegetable broth, but chicken broth, chicken stock, and water will also work.
  • Cream – Although optional, a flash of heavy cream ensures the soup has a rich taste and texture. If preferred, half-and-half, whole milk, and coconut milk will also work.
  • Salt and Pepper – To season.
  • Parsley – A bit of freshly chopped parsley to serve. Other fresh herbs, such as fresh chives, would also work well.

While I opted to keep the recipe simple to highlight the seasonal flavors of carrots and parsnips, you can take the flavor up a notch by adding some dried herbs and/or spices such as dried thyme, curry powder, smoked paprika, or cayenne pepper if you want to make it spicy.

Dutch oven with sautéed onion, chopped carrots, chopped parsnips, and garlic.
Dutch oven with onions, carrots, parsnips, garlic, broth, salt, and pepper.

Dietary Adaptions

To Make it Dairy-Free: Swap the cream for canned coconut milk or omit it completely.

To Make it Gluten-Free: Use certified gluten-free broth or water instead.

Blender with cooked carrots and parsnips in broth.
Blender with puréed carrot parsnip soup.

Red’s Nutrition Tip

If you’re concerned about the sugar content in this soup, there is no need. Although this soup contains 10 grams of sugar per serving, it comes from the natural sugar present in the carrots, parsnips, and onions, which are healthy whole foods and great sources of micronutrients. Moreover, it is balanced with the fiber content of the vegetables, 7 grams per serving, which helps to mitigate potential spikes in blood sugar.

Can you make it in an Instant Pot?

Yes! Simply turn the Instant Pot to sauté mode, warm the olive oil, add the onions, and sauté for 5-6 minutes or until tender. Then add the chopped carrots, parsnips, and garlic and cook for an additional minute. Cover with broth and water, add salt and pepper, and stir to combine. Cook at high pressure for 6 minutes, then natural pressure release for 5-10 minutes, and then quick release. Use a blender to puree the soup, add the cream, stir to combine, and adjust the seasoning with salt and pepper as needed.

Dutch oven with creamy carrot and parsnip soup.

Serving Suggestions

This carrot parsnip soup is a great source of vegetables, fiber, and healthy fats. To ensure it’s a more balanced meal, I would suggest serving it with a source of protein and some additional complex carbohydrates, such as:

White bowl with carrot parsnip soup with chopped parsley on top and a spoon with a side of crusty bread.

Storage + Reheating

To Refrigerate: Allow the carrot parsnip soup to cool completely, then transfer to airtight containers and store in the refrigerator for up to 5 days.

To Freeze: Transfer the cooled soup to airtight containers and store it in the freezer for up to 3 months.

To Reheat: The soup can be reheated in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

More Carrot Soup Recipes:

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Carrot and Parsnip Soup

Author: Stephanie Kay

Made in one pot, this carrot parsnip soup is a quick, easy, rich, and creamy soup that is perfect for a comforting meal on a cold day.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 2 yellow onions, diced
  • 4 cloves garlic, minced
  • 1 pound carrots, peeled and chopped (about 4 cups)
  • 1 pound parsnips, peeled and chopped (about 4 cups)
  • 4 cups vegetable broth, or water
  • 1/2 cup heavy cream
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • Parsley, freshly chopped, to serve

Instructions

  1. In a large pot or Dutch oven, warm the olive oil on medium heat, then add diced onions and cook for 5-6 minutes until tender.
  2. Add the minced garlic, chopped carrots, and chopped parsnip to the pot, stir to combine with the onion mixture, and cook for an additional minute until the garlic is fragrant.
  3. Add the vegetable broth, salt, and pepper to the pot, stir to combine with the vegetables, and bring to a boil, then reduce to a simmer, cover, and cook for 15-20 minutes, stirring occasionally, until the carrots and parsnips are tender and can easily be pierced with a fork.
  4. Once cooked, remove the lid and, using an immersion blender, blender, or food processor, purée the soup until smooth. Then add the heavy cream, stir to combine, taste, and adjust seasoning with additional salt and pepper as needed.
  5. The soup can be served immediately with chopped parsley and crusty bread, or cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder and add it in step #2.

Nutrition

  • Serving Size: 1 serving
  • Calories: 187 calories
  • Sugar: 10 grams
  • Fat: 9 grams
  • Carbohydrates: 27 grams
  • Fiber: 7 grams
  • Protein: 2 grams

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About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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