Stephanie Kay Nutrition

Real Food for Real Life

Chicken Broccoli Rice Casserole

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Made in one pan and filled with tender chicken and perfectly cooked rice, this cheese chicken broccoli rice casserole is a total comfort food while being a nutritious, delicious, family-friendly meal.

Chicken broccoli rice casserole in a white baking dish with chopped parsley on top with a gold serving spoon and a tea towel on the side.

When the cold weather hits, I’m all about cozy meals. While I certainly want my meals to be high in protein and full of fiber, I also want them to be rich and comforting, and this chicken broccoli and rice casserole recipe is exactly that.

And the best part about this recipe is that it’s SO easy to make! Just prep the ingredients, add them to a casserole dish, pot it in the oven, and come back to a complete meal with carbs, protein, fiber, and healthy fats.

Close up of chicken, broccoli, rice and cheese casserole.

Why You’ll Love It

  • Made in One Pan – This dump-and-bake recipe is perfect for quick and easy family dinners.
  • High in Protein – The combination of chicken breasts, milk, and cheese ensures this dish contains 32 grams of protein per serving.
  • Great for Meal Prep – This chicken broccoli rice casserole keeps well in the fridge and freezer making it a great make-ahead meal.
Ingredients for chicken broccoli and rice casserole: chicken breasts, white rice, broccoli, chicken broth, milk, thyme, onion, garlic, cheddar cheese, salt, and pepper.

Ingredients + Substitutions

  • Chicken – To add some animal protein. I opted for skinless chicken breasts, but chicken thighs will also work, see the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates. I used long-grain white rice, but brown rice will also work, see the notes section of the recipe card for details.
  • Broccoli – To add some fiber and micronutrients. You can use fresh or frozen broccoli florets. Cauliflower rice is not recommended as the liquid ratios will not work and it will end up mushy.
  • Onion + Garlic – To add flavor and fragrance. The recipe calls for a whole onion and garlic cloves, but you can use onion and garlic powder if preferred. See the notes section of the recipe card for details.
  • Thyme – While optional, it adds some flavor. The recipe calls for dried thyme, but you can use fresh thyme if preferred, see the notes section of the recipe card for details.
  • Milk – To add a bit more protein and ensure the casserole is rich and creamy.
  • Broth – To cook the rice and add some flavor. The recipe calls for chicken broth, but vegetable broth, mushroom broth, and water will also work.
  • Cheese – To add some healthy fats and a bit more protein. The recipe calls for sharp cheddar cheese, but mozzarella, Gruyere, or Gouda cheese will also work well.
  • Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for additional broth and omit the cheese.

White baking dish with white rice, onion, garlic, thyme, salt, and black pepper.
White baking dish with white rice, onion, garlic, thyme, salt, black pepper, chicken broth, and milk.

Red’s Nutrition Tip

breast vs thighs

White baking dish with white rice, onion, garlic, thyme, salt, pepper, chicken broth, and milk, with cubed chicken breasts and fresh broccoli florets on top.
Baking dish with partially broccoli, chicken and rice casserole, with shredded sharp cheddar cheese on top.

Serving Suggestions

This chicken broccoli rice casserole is a balanced meal complete with protein, complex carbohydrates, fiber, and healthy fats, however, it can easily be adapted to suit your personal calorie or macro counting needs. For example:

  • To make it high in protein, add an extra 1/2 pound of chicken breasts to the casserole.
  • To make it lower in fat, use 0% milk and low-fat cheese or omit the cheese completely.
  • To make it higher in fiber, swap the white rice for brown rice, add an extra 1-2 cups of broccoli, and/or serve the casserole with a side salad.
  • To make it higher in carbohydrates, top the cooked cheesy casserole with crushed Ritz crackers.
White baking dish with cooked chicken, broccoli, and rice casserole with chopped parsley on top.

Storage + Reheating

To Refrigerate: Once cooled, any leftover rice chicken broccoli casserole can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: To freeze the casserole whole, cover the casserole dish with plastic wrap and aluminum foil, place it in a freezer-safe bag, and store it in the freezer. To freeze the leftover casserole, transfer the leftovers to an airtight container and place it in the freezer. The casserole can be frozen for up to 3 months.

To Reheat: Once thawed, the casserole in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes. To reheat from frozen, cover the casserole dish with aluminum foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

Slice of cheesy chicken broccoli rice casserole on a white plate with parsley on top and a fork on the side.

More Chicken Casserole Recipes:

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Chicken broccoli rice casserole in a white baking dish with chopped parsley on top with a gold serving spoon and a tea towel on the side.

Chicken Broccoli Rice Casserole

Author: Stephanie Kay

With 10 minutes of prep time, this chicken broccoli and rice casserole is a family-friendly recipe perfect for an easy weeknight dinner. Plus, leftovers keep well in the fridge and freezer for days to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Oven
  • Cuisine: American
Print Recipe

Ingredients

  • 1 pound chicken breast, cut into 1″ cubes
  • 4 cups broccoli florets
  • 2 cups white rice, uncooked
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme (optional)
  • 1 teaspoon salt, plus more for seasoning
  • 1/4 teaspoon black pepper, plus more for seasoning
  • 3 cups chicken broth, or water
  • 1 cup milk
  • 2 tablespoons olive oil
  • 1 1/2 cups shredded cheddar cheese

Instructions

  1. Preheat oven to 400°F and grease a 9 x 13-inch baking dish with olive oil.
  2. Place the chicken breasts on a cutting board, diced into 1-inch cubes, and season generously with salt and pepper.
  3. In the prepared baking dish, add the rice, diced onion, minced garlic, dried thyme, salt, pepper, chicken broth, milk, and olive oil, and stir until well combined.
  4. Add the cubed chicken to the baking dish and stir again to incorporate with the liquid rice mixture.
  5. Cover the baking dish with aluminum foil (required) and transfer to the oven to bake for 30 minutes.
  6. After 30 minutes, remove the baking dish from the oven, remove the aluminum foil, and add the broccoli to the dish. Using a fork, gently mix the broccoli into the rice and chicken mixture.
  7. Recover the baking dish with aluminum foil (required) and return it to the oven for a final 20-25 minutes or until all of the liquid is absorbed, the rice is tender, and the chicken is cooked through. Once cooked, remove the foil and fluff gently with a fork.
  8. Sprinkle the top with shredded cheese, spreading it out evenly, and return the baking dish to the oven for a final 5-10 minutes until the cheese has melted and is slightly golden.
  9. Once cooked, remove from the oven and allow to cool for 5 minutes before serving. Any leftovers can be 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 Chicken Thighs: Swap the chicken breasts for equal parts boneless, skinless chicken thighs.

To Use Rotisserie Chicken: Swap the chicken breasts for 4 cups of shredded rotisserie chicken.

To Use Frozen Broccoli: Swap the fresh broccoli for 4 cups of frozen broccoli.

To Use Brown Rice: Swap the white rice for x cups of brown rice and cook the casserole for an additional 15-20 minutes.

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

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 451 calories
  • Sugar: 7 grams
  • Fat: 14 grams
  • Carbohydrates: 49 grams
  • Fiber: 3 grams
  • Protein: 32 grams

Did you make this recipe?

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Metabolic Adaptation 101: How Do I Fix It?

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If you’re struggling to lose weight or can’t seem to keep weight off, despite careful food choices and hours of exercise, you may be experiencing a phenomenon known as metabolic adaptation. While this physiological mechanism can make it more difficult to meet your weight loss goals, it’s completely natural and can be fixed, avoided, or mitigated with the appropriate diet and lifestyle strategies.

Woman on spin bike exercising.

Table of contents

If you’ve ever wondered if you can damage your metabolism from dieting, you’re not alone. The idea that you can “break” your metabolism is very common, however, it’s a bit misleading. While your metabolism plays a vital role in your overall health and weight management, it’s not an organ or body part and, therefore, it cannot break.

That said, years of yo-yo dieting and crash diets can influence our metabolism and lead to something known as metabolic adaptation, which can make weight loss and weight loss maintenance more difficult.

What is metabolic adaptation?

Metabolic adaptation (MA) refers to a cluster of adaptations to weight loss that hinder further weight loss and promote weight regain (1, 2). Also known as adaptive thermogenesis (AT), metabolic adaptation is a natural survival mechanism of the body that works to ensure it has enough energy to perform essential functions and help it survive in times of food scarcity or famine.

While famine is rare in modern times, the body cannot distinguish between times of true food scarcity and diet-induced calorie restriction and, therefore, responds the same way by slowing metabolism to prioritize essential body functions. Through metabolic adaptation, your body becomes more efficient at using energy and burns fewer calories in the process.

Metabolic Adaptation and Metabolism

The term metabolism refers to the sum of all reactions that occur within each cell that provide the body with energy. Metabolism is made up of 4 primary components (3, 4):

  • Basal Metabolic Rate (BMR): The energy used by the body at rest or for your most basic life-sustaining functions, approximately 70% of total daily energy expenditure.
  • Thermic Effect of Food (TEF): The energy expended to digest, metabolize, absorb, and store the food that you eat, approximately 10% of total daily energy expenditure.
  • Exercise Activity Thermogenesis (EAT): The energy expended by the body for physical movement, approximately 5% to 30% of total daily energy expenditure.
  • Non-Exercise Activity Thermogenesis (NEAT): The energy expended for everything we do that is not sleeping, eating, or sports-like exercise, approximately 15% of total daily energy expenditure.

Together, the energy our bodies burn through basal metabolic rate, thermic effect of food, exercise activity thermogenesis, and non-exercise activity thermogenesis, make up our total daily energy expenditure (TDEE), also known as our metabolism.

Metabolic adaptation generally occurs in response to weight loss and is a reduction in total energy expenditure below predicted levels, namely of BMR. While there are many reasons metabolic adaptation occurs, the primary reason it happens is our body’s biological drive to regain the body mass we lose to survive (5).

Infographic on metabolic adaptation: what is is and why it happens.

Why does metabolic adaptation happen?

While it’s important to understand that metabolic rate is dynamic in nature, research has shown that several factors can cause metabolic adaptation to occur.

1. Decreased Lean Mass

Muscle mass is a major contributor and determinant of basal metabolic rate (BMR). When you increase muscle mass, you increase metabolic rate, however, when you lose muscle mass, you decrease metabolic rate (6, 7, 8). As fat-free mass and muscle mass are often lost in weight loss, metabolic adaptation is commonly experienced due to this decrease in BMR. Furthermore, a reduced body weight or lower body mass index can inherently lower BMR as smaller bodies generally require less energy to function.

2. Decreased Food Intake

Roughly 10% of energy expenditure occurs through the digestion and absorption of food, also known as the thermic effect of food (TEF). When energy intake decreases for weight loss, TEF is reduced, and fewer calories are burned in the process (6).

3. Decreased NEAT

Physiological studies demonstrate that when an individual diets for weight loss, the underconsumption of calories can lead to a decrease in energy levels and, in turn, decrease overall subconscious movement throughout the day (9). This not only causes a decrease in non-exercise activity thermogenesis (NEAT), but a decrease in resting metabolic rate (RMR); the energy burned for low-effort daily activities on top of basic body functions.

4. Increased Mitochondrial Efficiency

Mitochondria are the organelle in our cells responsible for producing energy, in the form of adenosine triphosphate (ATP), for the body. In regular conditions, this process has inefficiencies, as energy is lost, and is a significant contributor to energy expenditure. However, during dieting, mitochondria become more efficient at creating energy, and less energy is lost in the process, reducing total energy expenditure (6).

5. Changes in Hormones

Several hormones play roles in the regulation of weight, body composition, and energy expenditure. For instance, the hormones of the thyroid gland play a direct role in direct role in regulating metabolic rate, while leptin controls satiety signals, and insulin plays a crucial role in inhibiting muscle protein breakdown (6, 10, 11, 12). Studies involving energy restriction report decreases in leptin, insulin, testosterone, and thyroid hormones, while subsequently reporting increases in ghrelin and cortisol, which can all influence metabolic adaptation.

6. Changes in Gut Microbiome

Research suggests that the gut microbiome plays in metabolic rate through the metabolism of nutrients, such as indigestible polysaccharides, lipids, vitamins, and amino acids. When undigested food matter passes into the large intestine, it is fermented by our gut bacteria for energy production (13). When dieting, the current evidence suggests that bacteria become more efficient at extracting nutrients from our food, which results in less energy loss (14).

Metabolic Adaptation to Weight Loss

While metabolic adaptation occurs for several reasons, it often occurs in response to weight loss, especially in situations of extreme calorie restriction and rapid weight loss.

For weight loss to occur, you must create a calorie deficit (calories out > calories in) to allow the body to use stored energy, also known as body fat, for fuel. While this negative energy balance is essential for weight loss, when implemented in extreme fashion or for extended periods, the body’s natural protection mechanism kicks in in response to this underfeeding by slowing both resting (REE) and non-resting energy expenditure (NREE).

While metabolic adaptation is largely observed in cases of unhealthy or extreme weight loss, it can also be seen in cases of healthy weight loss achieved through sustainable approaches of diet and exercise.

Infographic of tips on how to fix metabolic adaptation.

How to Avoid Metabolic Adaptation

Here are the best diet and lifestyle tips to fix metabolic adaptation.

1. Avoid extreme calorie deficits.

While a calorie deficit is required for weight loss, its size can majorly impact metabolic adaptation. Although a larger calorie deficit can lead to faster weight loss, it is likely unsustainable in the long run and can cause metabolism to slow more quickly. When determining the level of calorie restriction for weight loss, it is best to start with the smallest calorie deficit possible, ideally 10-15% below maintenance calories, and only increase the deficit as needed based on results.

2. Make mall calorie adjustments.

Plateaus are a part of the weight loss process and it’s normal for weight to stall for a week or two during a weight-loss phase before trending down again. When weight loss plateaus occur, an adjustment in calorie intake, and/or calorie expenditure (i.e. exercise), is required to remain in a calorie deficit, however, these adjustments must remain small and are only used as needed. When adjusting calorie intake, it is best to opt for a decrease of no more than 5-10% of total calories at a time to avoid metabolic adaptation and leave more room for decreases when future plateaus occur.

3. Consume adequate protein.

Consuming adequate protein is vital to minimizing metabolic adaptation. Protein helps to maintain lean body mass, which includes the mass of bones, muscles, water, ligaments, tendons, and internal organs, and builds muscle mass which increases metabolic rate. Research suggests that an intake of at least 0.7 grams of protein per pound of body weight per day is deal for gaining muscle mass during weight loss. Moreover, protein has the highest thermic effect of food and is the most satiating macronutrient, which helps to maximize energy expenditure and feelings of fullness when in a calorie deficit.

4. Consume adequate fiber.

Eating a wide variety of whole foods is important to overall health and consuming adequate fiber aids digestion and gut health, which is a factor in metabolic adaptation. 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 (15). Not only does consuming high-fiber foods contribute to a healthy gut microbiome, but it also helps to increase feelings of fullness during caloric restriction.

5. Enjoy refeeds.

Also known as “cheat days”, enjoying days with slightly higher calorie intake can help to temporarily increase metabolism and mitigate metabolic adaptation. Some studies have shown that periods of consuming more calories than normal, especially from carbohydrates, can increase TDEE by 7-8% (16, 17). While the effects on metabolism are minimal, cheat meals can also help to provide a mental break and increase adherence afterward.

6. Prioritize resistance training.

Resistance training helps to maintain muscle mass, which is vital for avoiding metabolic adaptation. Also known as strength training, helps to build muscle mass by challenging your muscles to work against a weight or force and, when paired with a high-protein intake, is the most effective way to build muscle.

7. Take diet breaks.

A “diet break” is a scheduled period during a weight loss phase where calorie intake is increased to a maintenance level. These breaks can help to mitigate metabolic adaptation by normalizing hormone levels and metabolic rate, which aid in the weight loss process long term. As a general rule, diet breaks should be taken for 1-2 weeks after 12 weeks of consistent dieting and can easily be worked into a flexible dieting approach for increased sustainability.

8. Manage stress and sleep.

Given stress can have a major impact on hormones, it has the potential to influence metabolism, namely basal metabolic rate, and, therefore, trigger metabolic adaption. While stress and sleep are often overlooked factors in weight management, research has clearly shown that stress increases cortisol levels and sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism (18). Practicing stress management techniques and 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, and avoiding caffeine in the afternoon and evening, can help to fix metabolic adaptation.

9. Consider reverse dieting.

Reverse dieting is a strategic eating plan that slowly increases calorie intake from deficit to maintenance levels to increase BMR and prevent fat gain. After dieting, many people regain weight and body fat due, in part, to the metabolic adaptation that occurred during their weight loss phase. By slowly, strategically, and incrementally increasing calorie intake over a 1-2 month period to a level where you feel energized and are performing well while minimizing fat gain.

The Bottom Line

While you cannot break your metabolism, it is possible to decrease your metabolic rate through a natural survival mechanism known as metabolic adaptation. Metabolic adaptation can occur due to decreased lean body mass, decreased food intake, decreased non-activity exercise thermogenesis, increased mitochondrial efficiency, changes in hormones, and/or changes in the gut microbiome. Fortunately, metabolic adaptation can be mitigated by avoiding extreme calorie deficits, consuming adequate protein and fiber, prioritizing resistance training, and implementing refeeds, diet breaks, and reserve dieting as needed.

Black Bean and Sweet Potato Chili

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This one-pot black bean and sweet potato chili is hearty, healthy, and filled with delicious spicy, sweet, and smoky flavors. It’s a great vegetarian chili for game day and makes great leftovers for days to come.

Two bowls of black bean and sweet potato chili with sour cream, sliced avocado, grated cheese, and cilantro on top with a spoon and tea towel on the side on a white background.

I’ve shared lots of chili recipes on the blog, but I wanted to add another, and will likely add many more, to provide more plant-based options. Whether you’re trying to eat more veggies or fiber, finding easy yet tasty recipes that hit the spot is incredibly helpful, and I think this sweet potato black bean chili recipe does exactly that.

The combination of sweet potatoes and black beans ensures the chili is full of texture and the heavy use of spices keeps the chili flavorful. And, while you can certainly make this chili for an afternoon of football, I think it works well for any cold fall or winter day. Just be sure to make a double batch so you can enjoy the leftovers for healthy weekday lunches for days to come.

Close up of a bowl of sweet potato black bean chili with sour cream, cheddar cheese, avocado, and fresh cilantro on top.

Why You’ll Love It

  • Made in One Pot – Ready in 50 minutes, this easy recipe keeps prep and cleanup to a minimum.
  • High in Fiber – The combination of black beans and sweet potatoes ensures that this chili contains 25 grams of fiber per serving.
  • Vegetarian – This veggie recipe is something everyone can enjoy.
  • Keeps Well – This sweet potato black bean chili keeps well in the fridge and freezer making it a great lunch meal prep idea.
Ingredients for black bean and sweet potato chili: black beans, sweet potatoes, bell pepper, diced tomatoes, crushed tomatoes, onion, garlic, vegetable broth, chili powder, smoked paprika, cumin, oregano, salt, and black pepper.

Ingredients + Substitutions

  • Sweet Potatoes – To add some heartiness and complex carbohydrates to the chili. I opted to peel the sweet potatoes, simply for texture, however, you can leave the skin on if preferred.
  • Black Beans – To add some plant-based protein. I opted to use black beans but pinto beans or kidney beans would work just as well.
  • Tomatoes – To thicken the chili and add some veggies. I used a combination of crushed tomatoes and diced tomatoes, but you could use one or the other, or use tomato sauce instead, just be sure to include the tomato paste to ensure the chili is rich and thick.
  • Bell Pepper – To add some more veggies. The recipe calls for a red bell pepper, but any color will work.
  • Onion + Garlic – To all flavor and fragrance. The recipe calls for whole onion and garlic cloves, but you can use onion powder and garlic powder if needed. See the notes section of the recipe card for details.
  • Spices – A combination of chili powder, smoked paprika, cumin, and oregano to make the chili spice mix. I also opted to include some cocoa powder to add an extra depth of flavor, although it’s optional. You can also add some cayenne pepper if you want to add an extra kick.
  • Broth – To thicken the chili and add some flavor. I used vegetable broth to ensure it’s a vegetarian chili, but you can use a mixture of vegetable stock and water if preferred.
  • Salt and Pepper – To season.
Pot with sautéed onion, bell pepper, garlic, chili powder, paprika, cumin, oregano, and salt.
Pot with sautéed veggies and spices.

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 veggies, tomatoes, and broth.
Pot with sautéed veggies, tomato sauce, black beans, and cubed sweet potatoes.

Can you make it in a crock pot or slow cooker?

Yes! Place all the ingredients in a slow cooker and stir all of the ingredients until well combined, cover and cook on high for 3 hours or low for 6 hours. Once cooked, stir again, taste, and season with additional salt and pepper as needed.

Can you make it in an Instant Pot?

Absolutely! Turn the Instant Pot to the Sauté setting and warm the olive oil, then add diced onions and bell pepper and cook for 2-3 minutes. Add the garlic, spices, and salt, and cook for an additional minute until fragrant. Add the diced tomatoes, crushed tomatoes, vegetable broth, cubed sweet potatoes, and black beans, and stir to combine. Cover and seal the Instant Pot, switch to the Soup/Broth setting, and set the timer for 10 minutes. Once cooked, immediately release the pressure, and carefully open the Instant Pot.

Large pot with cooked sweet potato black beans chili with fresh cilantro on top.

Red’s Nutrition Tip

The combination of black beans, one of the best sources of plant-based protein, and sweet potatoes, one of the highest fiber foods, ensures that this chili is a satiating and satisfying meal.

Serving Suggestions

This black bean and sweet potato chili is a well-balanced vegetarian meal with protein, complex carbohydrates, fiber, and healthy fats. To make it more filling or add more flavor, I would suggest the following as toppings and/or sides:

  • Grated cheese
  • Sour cream
  • Avocado
  • Chopped cilantro
  • Green onion
  • Fresh lime juice
  • Hot sauce
  • Tortilla chips
  • Cornbread
Two bowls of sweet potato black bean chili with a side or tortilla chips and fresh cilantro.

Storage + Reheating

To Refrigerate: Allow the leftover veggie 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 42-3 minutes.

More Chili Recipes:

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Two bowls of black bean and sweet potato chili with sour cream, sliced avocado, grated cheese, and cilantro on top with a spoon and tea towel on the side..

Black Bean and Sweet Potato Chili

Author: Stephanie Kay

This vegetarian one-pot black bean and sweet potato chili is easy to make and packed full of fiber and plant-based protein. Plus, it keeps well in the fridge and freezer for days and months to come!

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

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 red bell pepper, seeded and diced
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 tablespoon smoked paprika
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon cocoa powder (optional)
  • 1 1/2 teaspoons salt
  • 1 (14 ounce) can crushed tomatoes
  • 1 (14 ounce) can diced tomatoes
  • 1/4 cup tomato paste
  • 2 cups vegetable broth
  • 2 sweet potatoes, peeled and cubed (about 4 cups)
  • 2 (14 ounce) cans black beans, strained and rinsed

Instructions

  1. In a large pot or Dutch oven, warm olive oil on medium-high heat, add diced onion, and cook, stirring occasionally, for 4-5 minutes.
  2. Add diced bell pepper and garlic and cook for an additional 2-3 minutes until tender, then add the chili powder, paprika, cumin, oregano, cocoa powder, and salt, and cook for an additional 1 minute until fragrant.
  3. Add crushed tomatoes, diced tomatoes, tomato paste, and vegetable broth, and stir to combine, scraping up any tasty bits from the bottom of the pot.
  4. Add the cubed sweet potatoes and strained black beans, and stir until well combined.
  5. Bring to a gentle boil, then turn the heat to a simmer and cook for 25-30 minutes, stirring regularly until the sweet potatoes can easily be pierced with a fork and the chili has thickened. Taste and adjust seasoning with additional salt and pepper as needed.
  6. Once cooked, 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 onion for 1 teaspoon of onion powder. Skip step #1 and add it in step #2 instead.

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

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

Crock Pot or Slow Cooker Instructions: Place all the ingredients in a slow cooker and stir all of the ingredients until well combined, cover and cook on high for 3 hours or low for 6 hours. Once cooked, stir again, taste, and season with additional salt and pepper as needed.

Instant Pot Instructions: Turn the Instant Pot to the Sauté setting and warm the olive oil, then add diced onions and bell pepper and cook for 2-3 minutes. Add the garlic, spices, and salt, and cook for an additional minute until fragrant. Add the diced tomatoes, crushed tomatoes, vegetable broth, cubed sweet potatoes, and black beans, and stir to combine. Cover and seal the Instant Pot, switch to the Soup/Broth setting, and set the timer for 10 minutes. Once cooked, immediately release the pressure, and carefully open the Instant Pot.

Nutrition

  • Serving Size: 1 serving
  • Calories: 453 calories
  • Sugar: 19 grams
  • Fat: 6 grams
  • Carbohydrates: 89 grams
  • Fiber: 25 grams
  • Protein: 20 grams

Did you make this recipe?

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Green Goddess Pasta

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Ready in 30 minutes and packed full of leafy greens, this creamy green goddess pasta is a healthy, high-fiber, and veggie-loaded meal that is a quick and easy meal idea the whole family will love.

While bowl with green goddess pasta with green peas, basil and parmesan on top with a tea towel, fresh basil, and a glass of water in the background.

If you like green goddess dressing, you’re going to love this green goddess pasta recipe. Not only is it incredibly simple to make, but it creates a rich, creamy, and flavorful pasta sauce without much effort.

While a traditional green goddess dressing is made with mayonnaise, sour cream, or Greek yogurt, I opted to use crumbled feta cheese instead to add a boost of protein and some healthy fats to the pasta. But the best part is, this recipe can also be served as green goddess pasta salad if desired. Simply prepare the noodles and sauce as per directions, allow both to cool completely, then mix and toss until well combined before serving.

Two bowls of pasta with green goddess sauce and green peas with a side bowl of basil, a fork, and striped tea towel on a white background.

Why You’ll Love It

  • Quick + Easy – Ready in 30 minutes, this recipe is perfect for a healthy weeknight dinner.
  • Full of Veggies – The combination of leafy greens and mixed herbs ensures this green goddess pasta sauce is full of fiber and micronutrients.
  • Kid-Friendly – This creamy pasta is a healthy recipe that the whole family can enjoy and a great way to get your kids to eat more veggies.
Ingredients for green goddess pasta: fusilli pasta, spinach, fresh basil, fresh parsley, white beans, onion, garlic, feta cheese, green peas, lemon juice, olive oil, salt, and pepper.

Ingredients + Substitutions

  • Pasta – You can use any cut of pasta you like. I opted for regular short-cut pasta, fusilli specifically, but you can use a long pasta shape or whole wheat pasta if preferred.
  • Spinach – To add some leafy greens and micronutrients to pasta sauce. The recipe calls for fresh spinach, but you can use frozen spinach if needed, see the notes section of the recipe card for details.
  • Fresh Herbs – To add flavor and micronutrients to the green goddess pasta sauce. I opted to use fresh basil and parsley because I think they provide the best flavor combination, but any combination or ratio of cilantro, parsley, basil, dill, tarragon, chives, and/or mint will work.
  • Onion + Garlic – To add flavor and fragrance to the sauce. The recipe calls for whole onion and garlic cloves but garlic powder and onion powder will also work, see the notes section of the recipe card for details.
  • White Beans – To add some plant-based protein and fiber. I used white kidney beans, also known as cannellini beans, but any white beans will work.
  • Feta Cheese – To make the sauce creamy and add some more protein and healthy fats. Feta cheese is one of the highest protein cheeses and provides a salty bite, but ricotta cheese and cottage cheese will also work well.
  • Green Peas – To add some veggies.
  • Olive Oil – To sauté the veggies and add some healthy fats.
  • Lemon Juice – To balance the sauce.
  • Salt + Pepper – To season.
Blender with sautéed onion, garlic, and spinach, white beans, fresh basil, fresh parsley, feta cheese, lemon juice, salt, and pepper.
Blender filled with creamy green goddess pasta sauce.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the feta cheese for 1/2 cup of coconut milk.

Pot with cooked pasta noodles and green peas.
Pot with cooked pasta, green peas, and creamy green goddess pasta sauce.

Red’s Nutrition Tip

I opted to use regular pasta in this recipe, as I prefer the texture and taste, but you can whole wheat pasta if you want to add a bit more fiber and fat. While whole wheat pasta is often considered the “healthier” option, regular and whole wheat pasta are much closer in nutritional value than most people think and, therefore, both can be included in a healthy diet.

Serving Suggestions

This recipe is a good source of complex carbohydrates, fiber, and healthy fats; however, it contains limited protein. If you want to make it a more well-balanced meal, I recommend serving it with a source of plant or animal protein, such as tofu, chicken, or steak.

You can also increase the vegetable content by adding some steamed or sautéed broccoli, bell pepper, or cherry tomatoes to the cooked pasta.

Large pot with green goddess pasta and a spatula.

Storage + Reheating

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

To Freeze: Once cooled, transfer the pasta to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Allow the pasta to thaw completely before reheating. To reheat the pasta on the stovetop, place the pasta in a pan on medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and the pasta is warmed through. To reheat the pasta in the microwave, place the pasta in a microwave-safe container with 1-2 tablespoons of water and reheat for 2-3 minutes, stirring every minute or so, until the water has been absorbed and the pasta is warmed through.

Close of up fusilli pasta with green goddess sauce and parmesan cheese on top in a white bowl.

More Healthy Pasta Recipes:

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While bowl with green goddess pasta with green peas, basil and parmesan on top with a tea towel, fresh basil, and a glass of water in the background.

Green Goddess Pasta

Author: Stephanie Kay

Learn how to turn green goddess dressing into a rich and creamy pasta sauce with this 30-minute green goddess pasta recipe.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 pound short-cut pasta, such as fusilli or penne
  • 2 tablespoons olive oil
  • 1 onion, minced
  • 4 cloves garlic, minced
  • 1 can (14 ounces) white beans, strained and rinsed
  • 1 cup feta cheese, crumbled
  • 2 tablespoons lemon juice
  • 1 cups spinach
  • 1/2 cup fresh basil
  • 1/4 cup fresh parsley
  • 1/2 teaspoon salt
  • 1 pinch black pepper
  • 1 cup frozen green peas (optional)
  • Parmesan cheese, to serve (optional)

Instructions

  1. Bring a large pot of well-salted water to a boil, add the pasta, reduce to a very gentle simmer, and cook to al dente or as per package directions. While the pasta is cooking, scoop out 1 cup of pasta water and set it aside.
  2. Optional: With 3 minutes remaining on the pasta, add the frozen peas to the pot and stir to combine. Once the pasta is cooked, drain the water, and set the noodle and pea mixture aside.
  3. In a large pan, warm the olive oil on medium-high heat, add diced onion, and cook for 4-5 minutes until tender, then add minced garlic and cook for an additional minute until fragrant.
  4. Add the chopped spinach to the pan and cook for an additional 30 seconds to 1 minute, stirring occasionally, until all of the spinach is bright green and wilted, then remove from the heat.
  5. In a blender or food processor, add the strained white beans, sautéed onion, garlic, and spinach, feta, basil, parsley, lemon juice, salt, pepper, and 1/2 cup of the reserve pasta water, and blend until a smooth sauce forms. Add additional pasta water to thin the sauce as needed and season with additional salt and pepper to taste.
  6. Once the pasta is cooked and drained, return it to the pot you cooked it in, pour the green goddess sauce on top, and gently stir it together until well combined and the pasta is well coated in sauce, adding splashes of the reserved pasta water to loosen it up only as needed.
  7. The green goddess pasta can be served immediately with freshly grated parmesan cheese and fresh basil 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.
Youtube video

Notes

To Use Frozen Spinach: Thaw 1/3 cup of frozen spinach, press out as much water as possible, and add it to the recipe as per step #4 to warm it and remove any excess water.

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

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder and add it in step #4.

Nutrition

  • Serving Size: 1 serving
  • Calories: 468 calories
  • Sugar: 6 grams
  • Fat: 12 grams
  • Carbohydrates: 72 grams
  • Fiber: 7 grams
  • Protein: 18 grams

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12 Best Protein Bars

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Like to eat protein bars but are not sure how to find a good one? Here is a complete breakdown of how to pick a healthy protein bar and a list of some of the best protein bars on the market.

Three chocolate covered protein bar flavors cut in half on a cutting board with protein powder in the background.

Table of contents

What’s a Protein Bar?

Protein bars are a type of nutrition bar with a high proportion of protein relative to carbohydrate and fat content. They are designed to be a quick and convenient source of protein that can be consumed on the go as a high-protein meal replacement or a post-workout snack.

Who Needs Protein Bars?

While protein bars are commonly consumed by fitness enthusiasts, athletes, and bodybuilders looking to improve recovery, build muscle, and/or lose body fat, they can be consumed by any individual looking to increase their dietary protein intake to support optimal health.

Much like protein powder, protein bars can be particularly helpful for athletes, individuals with body composition or weight loss goals, and vegetarians or vegans who are on a limited diet. The current evidence suggests that individuals looking to optimize health and/or lose weight should aim for a minimum of 0.7 grams of protein per pound of body weight per day, while athletes and individuals looking to build muscle should aim for 0.7 to 1.0 grams of protein per pound of body weight per day (1, 2).

Infographic on how to pick a healthy protein bar.

How to Pick a Good Protein Bar

Here are 5 things to look for a in good protein bar:

1. Look for whole food ingredients.

As with any processed food, it is important to consider the ingredients of a protein bar and look for options primarily made of whole foods and minimally processed foods. Be sure to read the label and consider the ingredients are listed in descending order by weight, including added water. That said, it’s important to note that protein bars are processed foods designed for convenience and, therefore, some concessions may need to be made.

2. Ensure it contains a digestible protein source.

In addition to the ingredients, it’s important to consider the protein source in a protein bar. Not only can protein bars be made with animal and plant-based proteins, such as whey protein and pea protein, but the protein powders used to make protein bars can be found in different formats, including concentrates, isolates, and hydrolysates, which offer differing levels of absorption, levels of digestibility, and amino acids scores (3, 4, 5). While whey protein powder is the most well-researched and said to be most effective, you must opt for a protein source that you digest well.

3. Look for a high protein content.

A good protein bar should contain a high protein content relative to total calories and other macronutrients. While a protein bar can’t contain 100% protein, at least 25% of the total calorie content of a protein bar should come from protein. Meaning, on average, a good protein bar should contain at least 10 grams of protein, but ideally contain 20 grams of protein or more.

4. Look for a low sugar content.

While it’s ok to have some sugar in a protein bar, try to opt for bars with limited added sugar, ideally 10 grams or less. Certain brands will sweeten bars with natural sugars, such as dates or maple syrup, which contribute to total sugar content but provide more nutrition than refined sugar, in the form of fiber and/or micronutrients, and are therefore less of a concern than added sugars.

Additionally, some brands will use artificial sweeteners and/or sugar alcohols to sweeten their protein bars to keep the total and added sugar content down, however, these can be tough to digest and cause digestive upset for certain individuals, especially when consumed in large amounts, and should be considered when selecting a protein bar (6).

5. Ensure it’s palatable.

A final consideration when choosing a protein bar, and arguably one of the most important, is palatability. While a good protein bar should be made with quality ingredients and have a high protein content relative to calories, it must be enjoyable to consume. Overall flavor, texture, and mouthfeel are vital to a good protein bar.

Infographic on the best protein bars.

List of the Best Protein Bars

In no particular order, here is a list of the best protein bars that are easy to find.

1. RxBars

Made exclusively from whole food ingredients, RxBars are some of the best protein bars on the market. Their primary protein source is egg whites – a great high-protein, low-calorie food – and they are naturally sweetened with dates ensuring they contain no added sugar and are gluten-free. RxBars are easily found at most grocery stores, convenience stores, and airports, and come in a variety of flavors.

Nutrition of Chocolate Sea Salt RxBar:

  • Calories: 200
  • Protein: 12 grams
  • Fat: 8 grams
  • Carbohydrates: 23 grams
  • Fiber: 5 grams
  • Total Sugars: 14 grams
  • Added Sugars: 0 grams
  • Ingredients: Dates, Egg Whites, Cashews, Almonds, Chocolate, Cocoa, Natural flavors, Sea Salt.

2. Epic Bars

While technically more of a jerky than a traditional protein bar, Epic Bars are one of the protein bars with the best protein-to-calorie ratio as almost half of their calories are from protein. Made from 100% grass-fed meat and seasonings, these bars are naturally gluten-free and contain no sugar. Epic Bars come in a variety of flavors including chicken sriracha, bison bacon cranberry, and beef jalapeno.

Nutrition of Chicken BBQ Seasoned Epic Bar:

  • Calories: 90
  • Protein: 11 grams
  • Fat: 4.5 grams
  • Carbohydrates: 3 grams
  • Fiber: 2 grams
  • Total Sugars: 0 grams
  • Added Sugar: 0 grams
  • Ingredients: Chicken Meat, Encapsulated Lactic Acid, Sea Salt, Smoked Paprika, Garlic Powder, Onion Powder, Spices (including allspice, black pepper, clove, cumin, mustard, oregano), Cultured Celery Powder.

3. Barebells Protein Bars

Not only are Barebells protein bars some of the best-tasting protein bars, but they also contain far more protein than most protein bars. With 200 calories and 20 grams of protein per bar, these bars are 40% protein and contain a mere 1 gram of sugar. Barebells uses a combination of whey protein powder and collagen powder in their bars, and sweetens their bar with a sugar alcohol known as maltitol.

Nutrition of Caramel Cashew Barebells Protein Bar:

  • Calories: 210
  • Protein: 20 grams
  • Fat: 7 grams
  • Carbohydrates: 18 grams
  • Fiber: 3 grams
  • Total Sugars: 1 gram
  • Added Sugars: 0 grams
  • Ingredients: Milk Protein Blend (Calcium Caseinate, Whey Protein Concentrate, Whey Protein Isolate), Glycerin, Bovine Collagen Hydroslysate, Maltitol, Polydextrose, Water, Cocoa Butter, Dry Whole Milk, Roasted Cashew Pieces, Sunflower Oil, Unsweetened Chocolate, Peanut Paste (Peanuts), Cocoa Processed with Alkali, Natural and Artificial Flavors, Salt, Sunflower Lecithin, Sucralose.

4. Perfect Bars

Made with whole food protein from peanut butter, milk, and whole eggs, Perfect bars are another great protein bar. They also contain a proprietary blend of 20 organic “superfoods” including kale, flax, rose hip, papaya, alpha, and kelp, which helps to boost their micronutrient and phytonutrient content. Compared to other bars, Perfect bars are a higher calorie option, with over 300 calories per bar, and contain almost twice as much fat as other bars, however, this also makes them a filling protein bar perfect for a meal replacement or post-workout snack.

Nutrition of Peanut Butter Perfect Bar:

  • Calories: 340
  • Protein: 17 grams
  • Fat: 19 grams
  • Carbohydrates: 27 grams
  • Fiber: 3 grams
  • Total Sugars: 19 grams
  • Added Sugars: 13 grams
  • Ingredients: Peanut Butter, Honey, Nonfat Dry Milk, Dried Whole Egg Powder, Rice Protein, Dried Whole Food Powders (Kale, Flax Seed, Rose Hip, Orange, Lemon, Papaya, Tomato, Apple, Alfalfa, Celery, Kelp, Dulse, Carrot, Spinach), Flax Seed Oil, Sesame Seed Oil, Olive Oil, Pumpkin Seed Oil.

5. Legion Bars

While more difficult to find than other protein bars, as they are only available online or in specialty locations, Legion protein bars are some of the very best protein bars on the market. Each bar contains 20 grams of whey and milk protein, no artificial sweeteners, artificial flavors, food dyes, or other “chemical junk”. Moreover, their bars are backed by 30 peer-reviewed scientific studies that support their ingredients and are analyzed for purity in a state-of-the-art accredited lab.

Nutrition of Chocolate Chip Cookie Dough Legion Bar:

  • Calories: 240
  • Protein: 20 grams
  • Fat: 12 grams
  • Carbohydrates: 24 grams
  • Fiber: 9 grams
  • Total Sugars: 4 grams
  • Added Sugars: 3 grams
  • Ingredients: Protein Blend (Whey Protein Concentrate, Milk Protein Isolate, Whey Protein Isolate), Almond Butter, Soluble Tapioca Fiber, Prebiotic IMO from Tapioca, 69% Dark Chocolate Chips (Unsweetened Chocolate, Cane Sugar, Cocoa Butter), Dairy Protein Crisps (Whey Protein Concentrate, Rice Flour), Sunflower Oil, Chicory Root Fiber, Vegetable Glycerin, Erythritol, Sunflower Lecithin, Natural Flavors, Sea Salt, Monk Fruit Extract, Stevia.

6. Aloha Bars

Made with plant-based protein powder, from brown rice and pumpkin seeds, Alohoa bars are a good gluten-free and vegan protein bar option. Not only do they come in a wide variety of flavors, from chocolate caramel pecan to peanut butter cup, but they are also a great source of fiber with an average of 10 grams of fiber per bar.

Nutrition of Maple Sea Salt Aloha Bar:

  • Calories: 220
  • Protein: 14 grams
  • Fat: 9 grams
  • Carbohydrates: 26 grams
  • Fiber: 10 grams
  • Total Sugars: 4 grams
  • Added Sugars: 3 grams
  • Ingredients: Protein Blend (Brown Rice Protein, Pumpkin Seed Protein), Tapioca Fiber, Sunflower Butter (Roasted Sunflower Seeds, Sunflower Oil), Tapioca Syrup, Rolled Oats, Vegetable Glycerin, Brown Sugar, Almond Butter, Pecans, Maple Syrup, Natural Flavor, Sea Salt.

7. Transparent Lab Protein Bars

Made with whole food ingredients grass-fed protein powder, Transparent Labs Protein+ Bars are some of the cleanest protein bars on the market. Each bar is packed with 15 grams of protein and is naturally sweetened with natural sugar from dates and honey. Plus, Transparent Lab protein bars are 3rd party tested and Informed Sport certified making them a great option for athletes. While their bars on not found in-store, they can be purchased online via their website.

Nutrition of Chocolate Sea Salt Brownie Transparent Lab Grass-Fed Protein+ Bar:

  • Calories: 280
  • Protein: 15 grams
  • Fat: 16 grams
  • Carbohydrates: 23 grams
  • Fiber: 3 grams
  • Total Sugars: 10 grams
  • Added Sugars: 5 grams
  • Ingredients: Peanut Butter, Almond Butter, Grass-Fed Whey Protein Isolate, Dates, Honey, Walnuts, Cocoa, Dairy-Free Chocolate Chips, Coconut Oil, Sea Salt, Natural Cocoa Extract, Egg White Protein.

8. Clif Builder Bars

With 20 grams of plant-based protein per bar, Clif Builder bars are some of the highest protein bars. Made from soy protein isolate, they are a great option for individuals who cannot handle dairy. Clif Builder Bars are higher in sugar than many other bars, however, they have a low glycemic index, which means they do not spike blood sugar and digest slowly to provide a prolonged source of energy to fuel activity and aid recovery.

Nutrition of Chocolate Mint Protein Clif Builder Bar:

  • Calories: 280
  • Protein: 20 grams
  • Fat: 9 grams
  • Carbohydrates: 31 grams
  • Fiber: 3 grams
  • Sugar: 17 grams
  • Added Sugar: 17 grams
  • Ingredients: Soy Protein Isolate, Cane Syrup, Cane Sugar, Brown Rice Syrup, Pam Kernel Oil, Vegetable Glycerin, Unsweetened Chocolate, Soy Flour, Rice Flour, Chicory Fiber Syrup, Natural Flavors, Roasted Soybeans, Cocoa, Soy Protein Concentrate, Sunflower And/Or Soybean Oil, Rice Starch, Soy Lecithin, Alkalized Cocoa, Salt.

9. Quest Bars

A fan-favorite within the bodybuilding community, Quest bars are one of the most popular protein bar brands. They offer a wide range of flavors, from chocolate sprinkled donut to lemon cake, ranging from 190 and 220 calories and all contain 20-21 grams of protein per bar from milk protein. However, while they contain a significant amount of fiber, 12-14 grams per bar, they contain a significant amount of sugar alcohols, which can cause digestive upset for certain individuals.

Nutrition of Chocolate Chip Cookie Dough Quest Bar:

  • Calories: 190
  • Protein: 21 grams
  • Fat: 9 grams
  • Carbohydrates: 22 grams
  • Fiber: 12 grams
  • Total Sugars: 1 gram
  • Added Sugars: 0 grams
  • Ingredients: Protein Blend (Milk Protein Isolate, Whey Protein Isolate), Soluble Corn Fiber, Almonds, Water, Unsweetened Chocolate, Erythritol, Natural Flavors, Cocoa Butter. Contains Less Than 2% of the Following: Sea Salt, Sunflower Lecithin, Stevia Sweetener, and Sucralose.

10. Trubars

While many plant-based protein bars have a chalky taste and crumbly texture, TRUBAR protein bars are delicious and, arguably, the best high-fiber protein bars. The addition of tapioca fiber and cassava flour ensures that each bar contains over 10 grams of fiber while being gluten-free, dairy-free, soy-free, and sugar-alcohol-free for everyone to enjoy.

Nutrition of Smother Fudger Peanut Butter TRUBAR:

  • Calories: 190
  • Protein: 12 grams
  • Fat: 9 grams
  • Carbohydrates: 23 grams
  • Fiber: 13 grams
  • Total Sugars: 7 grams
  • Added Sugars: 6 grams
  • Ingredients: Tapioca Fiber and Cassava Blend, Plant Fueled Protein Blend (Whole Grain Rice Protein, Organic Pea Protein), Peanut Butter, Organic Cane Sugar, Palm Oil, Cocoa Powder, Peanut Flour, Sea Salt, Sunflower Oil, Sunflower Lecithin.

11. SimplyProtein Bars

With their crunchy texture, SimplyProtein bars are most similar to a traditional granola bar. Filled with soy protein crisps made from soy protein powder they are a low-calorie, low-carb, and low-sugar protein bar. SimplyProtein bars come in 3 flavors; dark chocolate almond, peanut butter chocolate, and lemon coconut, and all contain 13 grams of protein per bar.

Nutrition of Dark Chocolate Almond SimplyProtein Crispy Bar:

  • Calories: 160
  • Protein: 13 grams
  • Fat: 7 grams
  • Carbohydrates: 16 grams
  • Fiber: 7 grams
  • Total Sugars: 2 grams
  • Added Sugars: 2 grams
  • Ingredients: Soy Protein Crisps (Soy Protein Isolate, Tapioca Starch, Sea Salt), Chicory Root Fibre, Sunflower Seeds, Gluten-Free Oats, Cashew Butter (Dry-Roasted Cashews, Sunflower Oil), Vegetable Glycerin, Unsweetened Chocolate, Brown Rice Crisps (Brown Rice), Cocoa Powder, Cane Sugar, Raspberries, Natural Flavors, Sunflower Oil Blend (Sunflower Oil, Mixed Tocopherols, Rosemary Extract), Sea salt.

12. Kind Protein Bars

Not to be confused with Kind snack bars, Kind protein bars are made with premium ingredients, plant protein, and healthy fats to create high-quality protein bars. Their unique combination of high-protein nuts and soy protein isolate ensures that each bar contains over 12 grams of protein and 5 grams of fiber. Plus, thanks to their simple ingredients, these bars are far more kid-friendly than other protein bars making them a great option the whole family can enjoy.

Nutrition of Dark Chocolate Nut Protein Bar:

  • Calories: 240
  • Protein: 12 grams
  • Fat: 17 grams
  • Carbohydrates: 18 grams
  • Fiber: 5 grams
  • Sugar: 8 grams
  • Added Sugars: 6 grams
  • Ingredients: Peanuts, Almonds, Glucose Syrup, Soy Protein Isolate, Honey, Palm Kernel Oil, Sugar, Chicory Root Fiber, Unsweetened Chocolate, Alkalized Cocoa, soy Lecithin, Natural Flavor, Sea Salt, Cocoa Butter.

Protein Bars FAQs

Which bar has the highest protein?

The most protein you’ll find in a protein bar is around 20 grams. The protein bar brands with the highest protein content include Barebells bars, Legion bars, Clif Builder bars, and Quest bars.

Are protein bars OK every day?

While it’s safe to eat protein bars every day, it’s best to prioritize protein intake from whole foods over supplements. Whole food sources of protein, from animals and plants, contain additional macronutrients and micronutrients that support overall health. Ultimately, protein bars are processed foods, and consuming versions with certain ingredients in excess, namely sugar alcohols, can cause digestive issues.

Do protein bars actually build muscle?

While protein bars contribute to total protein intake, they do not inherently build muscle. To effectively build lean muscle mass, an adequate protein intake must be paired with resistance training performed with progressive overload. Examples of resistance training include free weight, weight machines, and body weight exercises.

The Bottom Line

Protein bars are a processed protein source used to conveniently increase protein intake. The best protein bars are made with whole foods, contain a digestible protein source, over 10 grams of protein, less than 8 grams of sugar, and are enjoyable to eat. Some of the highest-quality protein bars include RxBars, Epic bars, Barebells protein bars, Pefect bars, Legion bars, Aloha bars, TruBars, Builder bars, Quest bars, Transparent lab bars, SimplyProtein bars, and Kind protein bars.

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

Did you make this recipe?

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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.

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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.

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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

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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.

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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