Stephanie Kay Nutrition

Real Food for Real Life

17 High-Protein Cheeses

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Whether you are trying to lose weight, build muscle, or just eat a little healthier, consuming enough protein is important and certain cheeses can help you do this. From parmesan to cheddar, here is a list of high-protein cheeses you can add to your diet today to support your health goals.

Wedge of Swiss, brie, blue, parmesan, Gruyere, and cheddar cheese on a white wood cutting board with a cheese knife.

Table of contents

Consuming adequate protein is important for overall health as it helps to support tissue maintenance and formation, immune and hormone function, appetite regulation, and weight management. Exactly how much protein you need will vary based on your age, health, activity level, and goals, but consuming plant and/or animal proteins at every meal is a good way to ensure you are meeting your optimal daily protein intake.

Although cheese is primarily a source of fat, cheese does contain protein, and certain cheeses contain more protein than others. In general, low-moisture, low-fat cheeses are typically higher in protein than high-moisture, whole-milk cheeses.

That said, it’s important to understand that cheese, while a good source of protein and micronutrients, is one of the most calorie-dense foods. For this reason, it’s important to be mindful of the serving size and portion size of cheese you consume, otherwise, you can quickly increase your calorie intake while trying to increase your protein intake. A recommended portion size for cheese is roughly the size of your thumb.

Infographic of list of high-protein cheeses: parmesan, Romano, Gruyere, Swiss, provolone, edam, gouda, mozzarella, Colby, cheddar, blue, halloumi, brie, goat, and feta cheese.

List of Highest Protein Cheeses

Here is a list of high-protein cheeses ranked from highest to lowest protein content per serving.

1. Parmesan

Parmesan, also known as Parmigiano-Reggiano, is a hard Italian cheese and one of the highest protein cheeses. Unlike other cheeses, parmesan has a very low lactose content due to its long aging process the long aging process it goes through, which converts the lactose in the milk into lactic acid, making it a great option for individuals who don’t tolerate lactose well (1). Parmesan works well in pasta dishes, soups, and salads, in breaded meats, or on roasted vegetables or potatoes.

Nutrition Facts of parmesan cheese, per 1-ounce serving (2)

  • Calories: 111 calories
  • Protein: 10.1 grams
  • Fat: 7.09 grams
  • Carbs: 0.91 grams

2. Romano

Traditional Romano cheese is a hard Italian cheese made from sheep’s milk called pecorino Romano, which translates to sheep [cheese] of Rome, however, North American versions are typically made of cow’s milk and simply referred to as Romano. True pecorino Romano has “Protected Designation of Origin,” or DOP status in the European Union, and must adhere to certain production methods. Romano is good in pasta, meatballs, salads, soups, and stews, and is the traditional cheese used in traditional pasta dishes such as carbonara and cacio e pepe.

Nutrition Facts of Romano cheese, per 1-ounce serving (3)

  • Calories: 110
  • Protein: 9.02 grams
  • Fat: 7.63 grams
  • Carbs: 1.03 grams

3. Gruyere

Gruyere is a hard, yellow cow’s milk cheese named after the town of Gruyère in the canton of Fribourg, Switzerland. Thanks to its natural aging process, traditional gruyere cheese is a source of probiotics, a form of beneficial bacteria that support gut health (4). Gruyere cheese has a nutty taste, distinct smell, and smooth texture, and is a good melting cheese as it’s commonly used in French onion soup, quiche, and fondue.

Nutrition Facts of Gruyere cheese, per 1-ounce serving (5)

  • Calories: 117
  • Protein: 8.45 grams
  • Fat: 9.16 grams
  • Carbs: 0.10 grams

4. Swiss

While there are many types of traditional Swiss cheese, in North America, the term “Swiss cheese” is often used to refer to Emmental cheese, which is a semi-hard, light-yellow cheese dotted with holes of varying sizes. Also known as “eyes”, the holes in American-style Swiss cheese are produced by carbon dioxide bubbles given off by bacteria that create air pockets during production. Swiss cheese is a great source of calcium, containing 252 mg per 1 ounce, and slices of Swiss cheese are a great addition to a sandwich, burger, or wrap.

Nutrition Facts of Swiss cheese, per 1-ounce serving (6)

  • Calories: 111
  • Protein: 7.66 grams
  • Fat: 8.79 grams
  • Carbs: 0.41 grams

5. Provolone

Provolone cheese is a semi-hard Italian cheese with a smooth texture and mellow flavor. It is a stretched-curd cheese that comes in a wide range of shapes and sizes. Provolone can be enjoyed cold or warm and works well in sandwiches and salads or as a simple snack on its own.

Nutrition Facts of Provolone cheese, per 1-ounce serving (7)

  • Calories: 100
  • Protein: 7.26 grams
  • Fat: 7.54 grams
  • Carbs: 0.61 grams

6. Edam

Edam is a semi-hard cheese from the Netherlands with a pale-yellow color and is highly distinguishable by its bright red paraffin wax coating. Edam cheese is made from pasteurized cow’s milk and has a mild yet nutty flavor and smooth yet firm texture. The original mini Babybel® is an Edam-style cheese. Edam cheese works well on cheese boards, with crackers, or served with bread.

Nutrition Facts of Edam cheese, per 1-ounce serving (8)

  • Calories: 101
  • Protein: 7.09 grams
  • Fat: 8.11 grams
  • Carbs: 0.41 grams

7. Gouda

Gouda is a semi-hard cow’s milk cheese from the Netherlands with an orange color, dense and creamy texture, and aromatic, caramel-like flavor. Gouda cheese can be aged anywhere from 1 to 20 months, which will affect its flavor and texture (9). Whether it’s young, aged, smoked, or flavored, Gouda cheese makes a nice addition to a cheese platter, as a snack with fresh fruit, in croquettes, or mac and cheese.

Nutrition Facts of Gouda cheese, per 1-ounce serving (10)

  • Calories: 101
  • Protein: 7.06 grams
  • Fat: 7.77 grams
  • Carbs: 0.63 grams

8. Mozzarella

Mozzarella is a soft cheese with a mild flavor that comes in several formats including fresh, smoked, whole milk, and part-skim, and includes varieties such as buffalo, fior de latte, stracciatella, boconccini, and burrata. Low-fat mozzarella, also known as part-skim mozzarella cheese, is higher in protein than whole milk protein due to its reduced fat content, and low-moisture mozzarella cheese contains more protein than fresh mozzarella due to its reduced water content. Mozzarella is great on pizza and casseroles and works well in sandwiches and salads.

Nutrition Facts of Mozzarella cheese, per 1-ounce serving of part-skim mozzarella (11)

  • Calories: 72
  • Protein: 6.89 grams
  • Fat: 4.51 grams
  • Carbs: 0.79 grams

9. Colby

Colby cheese is a semi-hard cheese that originated from Colby, Wisconsin. While often compared to cheddar cheese due to its yellow color, it has a slightly softer texture and milder flavor that resembles Monterey Jack cheese. You may recognize Colby cheese as the orange cheese in the American-style white and orange blocks of cheese. Colby cheese is commonly used as a snack or in sandwiches or salads.

Nutrition Facts of Colby cheese, per 1-ounce serving (12)

  • Calories: 112
  • Protein: 6.75 grams
  • Fat: 9.1 grams
  • Carbs: 0.73 grams

10. Cheddar

Cheddar is a widely recognized and popular semi-hard cheese originating from England. It is sold in several varieties including milk, medium, sharp, extra-sharp, premium, and aged. Unlike mozzarella cheese, cheddar cheese is not protected by designation of origin and it is now produced all over the world. Cheddar is a highly versatile cheese as it works well on a cheese board, with crackers or bread, in eggs, soups, chilis, quiches, savory muffins, and grilled cheese sandwiches, as well as with apple pie.

Nutrition Facts of Cheddar cheese, per 1-ounce serving (13)

  • Calories: 114
  • Protein: 6.49 grams
  • Fat: 9.44 grams
  • Carbs: 0.96 grams

11. Blue

Blue cheese is a generic term for a range of cheeses that are marbled with blue veins of mold and include varieties such as English Stilton, French Roquefort, and Italian Gorgonzola. These cheeses can be made from cow’s milk, sheep’s milk, or goat’s milk and receive their blue hue from the fungus penicillium roqueforti. In addition to its color, blue cheese is known for its strong smelt and funky, pungent flavor. Blue cheese works well in salads, savory breads and tarts, and is the featured ingredient in blue cheese dressing.

Nutrition Facts of Blue cheese, per 1-ounce serving (14)

  • Calories: 100
  • Protein: 6.07 grams
  • Fat: 8.14 grams
  • Carbs: 0.66 grams

12. Halloumi

Halloumi is a semi-hard, unripened, brined cheese made from a mixture of goat’s milk and sheep’s milk, although sometimes made from cow’s milk, said to have originated from Cyprus. It is known for its squeaky texture and salty texture and is perfect for grilling or pan-frying. Halloumi cheese works well in salads, sandwiches, and bowls.

Nutrition Facts of Halloumi cheese, per 1-ounce serving (15)

  • Calories: 90
  • Protein: 5.99 grams
  • Fat: 7.0 grams
  • Carbs: 1.0 grams

13. Brie

Brie is a soft-ripened, off-white French cheese made from cow’s milk known for its white rind and creamy interior. Brie is made in several varieties including regular, double cream, or triple cream, which are made by adding extra cream before forming the curd. While often compared to Camembert, brie has a butterier texture and creamier flavor, a higher milk fat percentage, and is made in much larger-sized wheels. Brie cheese is a wonderful addition to a cheese board, works well in sandwiches, and works well baked with fruit and served with bread for a delicious appetizer.

Nutrition Facts of Brie cheese, per 1-ounce serving (16)

  • Calories: 95
  • Protein: 5.9 grams
  • Fat: 7.85 grams
  • Carbs: 0.13 grams

14. Goat

While goat cheese can include any cheese made from goat milk, the term “goat cheese” in North America typically refers to fresh, unripened goat cheese. Also known as fresh chèvre, goat cheese has a soft texture and tangy flavor and is sold in small log shapes or as pre-crumbled goat cheese. It can also be found coated in ash, herbs, and dried fruits. Goat cheese is great for spreading on sandwiches, crackers, or bread, and works well as a high-protein topping to green salad.

Nutrition Facts of Goat cheese, per 1-ounce serving of soft goat cheese (17)

  • Calories: 75
  • Protein: 5.24 grams
  • Fat: 5.98 grams
  • Carbs: 0 grams

15. Feta

Feta is a brined, firm Greek cheese with a crumbly texture and is traditionally made from goat’s milk, sheep’s milk, or a combination of the two. Like parmesan cheese, feta is protected by designation of origin (PDO) in the European Union. Feta is lower in fat than many other cheeses, which makes it lower in calories. Feta works well in salads, appetizers, shakshuka, and savory baked goods, and even makes a great creamy pasta sauce.

Nutrition Facts of Feta cheese, per 1-ounce serving (18)

  • Calories: 75
  • Protein: 4.03 grams
  • Fat: 6.10 grams
  • Carbs: 1.10 grams

16. Cottage Cheese

Cottage cheese is a curdled milk product with a slightly liquid and creamy texture and a little bit sweet and a little bit salty flavor. Cottage cheese is far lower in calories than other styles of cheese, which is why the suggested portion size of cottage cheese (1/2 cup) is much larger than other styles of cheese (1 ounce). Cottage cheese comes in whole milk, 2%, and 1% varieties, and the lower the milk fat content the higher the protein content. Cottage cheese is a great snack on its own, in savory bowls with eggs, sweet bowls with fruit and honey, in pancakes, and you can even add cottage cheese to scrambled eggs and make a creamy tomato sauce.

Nutrition Facts of cottage cheese, per 1-ounce serving of 1%, low-fat cottage cheese (19)

  • Calories: 20
  • Protein: 3.52 grams
  • Fat: 0.29 grams
  • Carbs: 0.77 grams

17. Ricotta

Ricotta is a soft Italian cheese with a mild flavor made from cow, sheep, goat, or buffalo milk. The term ricotta translates to recooked or cooked twice in Italian and is known as a whey cheese as it is made from whey, the liquid left over from the cheese-making process of other cheeses. Like cottage cheese, ricotta cheese is lower in calories than other styles of cheese, and part-skim ricotta cheese contains more protein than whole-milk ricotta cheese. Ricotta is commonly used in sweet and savory Italian dishes such as cakes, pastries, lasagna, and other pasta dishes.

Nutrition Facts of Ricotta cheese, per 1-ounce serving of part-skim ricotta cheese (20)

  • Calories: 39
  • Protein: 3.23 grams
  • Fat: 2.24 grams
  • Carbs: 1.46 grams

Ranking of High-Protein Cheeses per Serving

CheeseProtein per 1 ounceProtein per 100 grams
Parmesan10.1 grams35.8 grams
Romano9.0 grams31.8 grams
Gruyere8.5 grams29.8 grams
Swiss7.7 grams27.0 grams
Provolone7.3 grams25.6 grams
Edam7.1 grams25.0 grams
Gouda7.1 grams24.9 grams
Mozzarella (Skim)6.9 grams24.3 grams
Colby6.8 grams23.8 grams
Cheddar6.5 grams22.9 grams
Blue6.1 grams21.4 grams
Halloumi6.0 grams21.4 grams
Brie5.9 grams20.8 grams
Goat (soft)5.2 grams18.5 grams
Feta4.0 grams14.2 grams
Cottage Cheese (1%)3.5 grams12.4 grams
Ricotta (Skim)3.2 grams11.4 grams

All nutrition data is based on FoodData Central.

High-Protein Cheese FAQs

Which cheeses are high in protein?

The top 3 cheeses with the most protein are parmesan, Romano, and Gruyere cheese.

Can I eat cheese on a high-protein diet?

Yes. Cheese is a good source of protein and calcium and can most certainly be included in a high-protein diet.

What cheese is good for building muscle?

Hard cheese and semi-soft cheese tend to contain the most protein and all essential amino acids required for muscle growth. A 1-ounce serving of Swiss, Provolone, or Gouda cheese can add 7 to 8 grams of protein per meal, while 1/2 cup of low-fat cottage cheese can add 14 grams of protein.

What is the best cheese for weight loss?

All cheeses can support weight loss as long as the individual consumes a calorie intake that maintains a calorie deficit. Eating balanced meals with adequate protein, fiber, and healthy fats will help to ensure you are fueled and full while losing weight. Generally speaking, building meals with high-protein, low-calorie foods such as low-fat cheeses is a good way to boost protein intake while remaining in a calorie deficit.

The Bottom Line

Cheese is a good source of protein and can help to increase protein intake. The highest protein cheeses are parmesan, Romano, Gruyere, Swiss, and provolone cheese, but all cheeses are healthy and can be included in a balanced diet. The recommended portion size for cheese is roughly the size of your thumb, while the recommended portion size for cottage cheese is roughly the size of your palm.

Is BMI an Accurate Measure of Health?

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We are a society obsessed with health metrics but, in recent years, body mass index (BMI) has become a controversial health assessment tool. While it’s still commonly used by health professionals, is BMI an accurate measure of health? Here are the facts you need to know.

Medical scale in doctor's office.

Table of contents

What is BMI?

BMI, or Body Mass Index, is a calculation of a person’s weight relative to their height used to estimate their level of body fat. The higher the number the more body fat a person is estimated to have, the lower the number the less body fat a person is estimated to have.

BMI is used as a medical assessment tool as a predictor of risk factors for serious health problems. According to the data, both a high and low BMI can increase a person’s risk of serious health conditions; the higher a person’s BMI the greater their chances of developing conditions such as cardiovascular disease, high blood pressure, and diabetes, and the lower a person’s BMI the greater their chances of developing conditions such as malnourishment, bone loss, decreased immune function, and anemia.

The standard BMI formula is intended for use in adults only, specifically individuals over 20 years old, as kids and teenagers are in a constant state of growth. More recently, BMI-for-Age Growth Charts were developed to calculate BMI for ages 5 to 19 to help healthcare providers track growth and optimize care for children and adolescents.

Infographic of BMI classification chart.

How is BMI calculated?

BMI is calculated by dividing weight by height and can be calculated by metric or imperial measurements (1).

  • The metric BMI formula is: Weight (kg) / [Height (m)]2
  • The imperial BMI formula is: Weight (lb) / [Height (in)]2 x 703

The calculation of your BMI will classify you into one of the following weight status categories (2):

  • Underweight: BMI is less than 18.5
  • Normal Weight: BMI is 18.5 to 24.9
  • Overweight: BMI is 25 to 29.9
  • Obese: BMI is 30 or more

The obese category is further divided into Class I Obesity (BMI of 30-34.9), Class II Obesity (35-39.9) and Severe Obesity (40+).

Uses of BMI

BMI is primarily used as a health screening tool commonly used by doctors, personal trainers, and other health care professionals. It is used to gauge body fat, assess health risks, and even used to determine eligibility for certain medical procedures and surgeries.

Scientific researchers in large-scale population research tend to use BMI as a quick and easy way to calculate body fat, as it is less costly and invasive than other methods such as calipers and hydrostatic weighing. Insurance companies also use BMI as a metric to determine the risk level associated with insuring a person for different types of care.

While BMI does provide broad data for estimating body fat percentage at a population level, it does have limitations at the individual level.

Infographic on uses and limitations of BMI.

Limitations of BMI

Here are some of the biggest concerns and problems with BMI:

1. Doesn’t account for body composition.

While BMI uses body weight as a metric, it doesn’t account for body composition, or the proportion of fat, muscle, and bone that make up body weight. BMI does not discriminate between muscle mass, which we want to build and maintain for health and longevity, and fat mass, which we generally want to keep low for optimal health (3, 4, 5, 6).

An arguably better metric for assessing obesity, although not perfect, is body fat percentage, which can be tested via more accurate methods such as skinfold calipers, dual-energy x-ray absorptiometry (DXA), hydrostatic weighing, or air displacement plethysmography (Bod Pod) (7).

While there isn’t necessarily an “ideal” body fat percentage, having too much body fat, particularly subcutaneous fat, increases your risk of various health complications (4, 5, 6, 8). A normal, healthy body fat percentage in the general population is 18-24% in adult men and 25-30% in adult women (9). These percentages are based on population-level statistics; however, they can vary at the individual level based on lifestyle factors.

2. Doesn’t account for fat distribution.

Body fat distribution is the pattern of fat deposits throughout the body, which can be a key indicator of health risk, and is not accounted for in BMI.

In addition to essential body fat, the minimal amount of fat necessary for normal physiological function, fat is primarily stored as central adiposity (around the trunk and upper body) and peripheral adiposity (around the hips and lower body)(10). Central adiposity includes visceral fat, the fat surrounding the abdominal organs, and abdominal subcutaneous fat.

While the majority of body fat is subcutaneous, the fat that you can pinch on your belly, thighs, and arms, visceral fat, stored deep within the abdominal cavity, surrounding the heart, liver, intestines, and other organs, is the most dangerous. High levels of visceral fat increase your risk for health issues such as diabetes, heart disease, stroke, and some cancers (11, 12, 13).

Recent research has suggested that abdominal adiposity, defined by waist-to-hip ratio and waist-to-thigh ratio, is more predictive of cardiovascular disease than BMI measurements (14). Moreover, a meta-analysis confirmed that visceral fat is a strong predictor of negative health outcomes, but a reduction in total abdominal fat may occur without any change in BMI (15).

Not only does this mean that certain individuals can fall into the “obese” category due to high muscle mass and low visceral fat mass, but that individuals can fall into the “normal weight” range due to low body weight but with high visceral fat mass and have an increased risk of health problems that have the potential to be overlooked.

3. Doesn’t account for sex or age.

BMI doesn’t account for sex, as it was developed from data on non-Hispanic white men, and is therefore not a completely reliable data point for women.

Women naturally have a higher body fat percentage than men with different storage regions: men are more prone to develop visceral body fat, while women predominantly have subcutaneous body fat (16). Estrogen levels in women cause increased fat storage in the hips, thighs, and breasts, and the prominent role of estrogen influencing fat composition is further seen in women as hormone changes after menopause cause an increase in abdominal adipose tissue.

Moreover, even if body weight remains the same, age tends to cause considerable changes in body composition. Young men and women generally have more muscle mass than older adults who tend to have more body fat and less muscle. While maintaining muscle mass is recommended for optimal health and longevity, this natural decline in muscle mass and bone density is not accounted for in BMI, which can underestimate body fat in the elderly.

4. Doesn’t account for ethnicity.

Large variations in body composition by ethnic groups have been found, as both body fat percentage and muscle mass can vary widely by race and ethnicity.

Studies have found that black individuals have less body fat and more lean muscle mass than other ethnicities with the same BMI, while individuals of Asian descent tend to have less muscle mass and higher central body fat distribution (17, 18). This leads to an overestimated risk in black individuals and an underestimated risk for those of Asian descent.

5. Doesn’t account for other risk and lifestyle factors.

BMI does not account for health risk factors such as high blood pressure, high blood sugar, family health history, poor diet, inactivity, and tobacco and alcohol use.

Not only is possible to be within the “normal weight” range and have many healthy risk factors, but it is also possible to be in the “overweight” range with no risk factors.

Is BMI accurate for athletes?

Due to the lack of consideration of body composition, BMI is not necessarily a reliable metric for assessing strength athletes, muscular individuals, or bodybuilders. These individuals can have a high BMI due to greater muscle mass, despite having low body fat and not considered overweight or obese (19, 20).

Is BMI accurate for women?

Overall, the physiological differences in men and women are not accounted for in BMI calculations. Women naturally store more body fat than men and post-menopausal women have an increase in visceral body fat mass compared to pre-menopausal women. Moreover, Hispanic and black women had significantly higher average BMI than white women despite having lower body fat (21).

So, is BMI accurate?

Although BMI is useful to assess population-level trends, it isn’t an accurate metric of health risk at an individual level on its own.

While it is a quick, accessible, and low-cost measure of obesity, and if you are obese according to BMI, you are most likely obese according to body fat percentage, there are better methods to measure body fat percentage overall (22).

Although BMI can be used as a health screening tool, it should not be used it should in isolation to determine overall health status or as a determinant of healthy weight. BMI suffers from both overclassification and underclassification of weight and health as it does not account for body composition, fat distribution, age, sex, ethnicity, and other risk and lifestyle factors.

While the World Health Organization (WHO) still recommends BMI as a health metric, in recent years the American Medical Association (AMA) has adopted a new policy that BMI alone is not enough to assess health and weight, and that it be used in conjunction with other measures of risk (23).

The Bottom Line

Body mass index (BMI) is a formula of weight and height used to determine a number that is used to estimate an individual’s level of body fat. While it helps provide broad data at a population level, it has limitations at the individual level and should not be used as a health screening tool in isolation. If used, it should be used in conjunction with other health metrics such as waist circumference to hip circumference, body fat percentage, lab tests, and consideration for other risk and lifestyle factors.

Chicken Peanut Stew

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Filled with tender chicken, sweet potatoes, and a rich and creamy peanut and tomato sauce, this West-African-inspired chicken peanut stew is total comfort food. Whip up this one-pot recipe for a crowd-pleasing and family-friendly meal.

Bowl of west African chicken peanut stew with brown rice, chopped peanuts, and cilantro.

Traditional peanut stew or groundnut stew, also known as maafe, is a staple of West African dish originating from Senegal. Across the region, there are many versions of the that feature peanuts as the base but are adapted with various meats, vegetables, and spices, depending on what’s available.

Made with pantry staples, this chicken peanut stew recipe is a great reminder that you don’t need fancy ingredients to make a delicious meal. With the right combination of spices, ingredients, and a bit of time, you can create a flavorful stew without much effort.

Pot of west African peanut stew with chicken on a wood cutting board with a side of brown rice, chopped peanuts, cilantro, and a tea towel.

Why You’ll Love It

  • Made in One Pot – Ready in 40 minutes in a single pot, this recipe is great for a quick and easy weeknight dinner.
  • High in Protein – With over 30 grams of protein per serving, this West African peanut soup with chicken is a protein-packed meal.
  • Keeps Well – This stew keeps well in the fridge and freezer, which makes it a great meal prep idea for healthy lunches.
Ingredients for West African chicken peanut stew: chicken thighs, peanut butter, diced tomatoes, onion, garlic, ginger, pepper, sweet potatoes, kale, smoked paprika, cumin, salt, and chopped peanuts.

Ingredients + Substitutions

  • Chicken – To add some protein. I used boneless, skinless chicken thighs in my recipes but chicken breasts will also work.
  • Peanut Butter – To add some more protein and healthy fats. I used natural peanut butter, but conventional smooth and crunchy peanut butter will also work well.
  • Sweet Potatoes – To add some complex carbohydrates.
  • Tomatoes – A mixture of diced tomatoes and tomato paste to thicken the stew.
  • Red Chili – To add a bit of heat, although optional. You can also use red pepper flakes, see the notes section of the recipe card for details.
  • Onion, Garlic, and Ginger – To add flavor and fragrance. I used fresh ginger, onion, and garlic, but you can use powder if preferred. See the notes section of the recipe card for details.
  • Spices – A mixture of smoked paprika, ground cumin, and salt to season the stew.
  • Broth – The recipe calls for chicken broth, but vegetable broth and water will also work well.
  • Greens – A bit of kale or collard greens to add some fiber and micronutrients. Spinach would also work well.
  • Roasted Peanuts – To serve, although optional.
Large pot with browned cubed chicken thighs.
Large pot with sauted onion, garlic, ginger, red chili, smoked paprika, cumin, and salt.

Dietary Adaptions

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

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

Large pot with broth, diced tomatoes, tomato paste, creamy peanut butter, and spices.
Large pot with broth, diced tomatoes, tomato paste, creamy, peanut butter, spices, cooked chicken, and sweet potatoes.

Red’s Nutrition Tip

This combination of chicken thighs and peanuts, which are one of the highest protein nuts, ensures that this stew is protein-packed, and serving it with brown rice or millet, which are some of the highest protein grains, is a great way to take the protein content to the next level.

Large pot with African chicken peanut stew.

Serving Suggestions

This chicken peanut stew is a well-balanced meal that is high in protein, full of healthy fats, and rich in fiber. It can be enjoyed on its own or served with a side of brown rice for a more filling meal, or adapted to suit your personal dietary needs, for example:

  • To add more protein, add an additional 1/2 pound of chicken thighs to the recipe.
  • To add more complex carbohydrates, serve the stew with some cooked millet, steamed white rice, or brown rice.
  • To add more fiber, serve the stew with some cauliflower rice or a side of steamed vegetables such as broccoli.
  • To reduce the fat content, swap the chicken thighs for chicken breasts and use low-fat peanut butter.
Bowl of chicken peanut stew with brown rice and cilantro.

Storage + Reheating

To Refrigerate: Allow the stew 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 peanut stew can be stored in a freezer-safe container for up to 3 months.

To Reheat: Once thawed, place the stew in a pot on the stovetop on medium heat and warm for 5 minutes or until heated. To reheat the stew in the microwave, place thawed stew in a microwave-safe bowl and warm for 2-3 minutes.

More Chicken Stew Recipes:

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Bowl of west African chicken peanut stew with brown rice, chopped peanuts, and cilantro.

Chicken Peanut Stew

Author: Stephanie Kay

This spicy West African chicken peanut stew is full of protein, fiber, healthy fats, and flavor while being incredibly easy to make. Enjoy it on its own or with a side of rice for a filling lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: West African
Print Recipe

Ingredients

  • 1 1/2 pounds boneless skinless chicken thighs, cubed
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1-inch ginger root, minced
  • 1 red chili pepper, seeded and minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1 can (14 oz.) diced tomatoes
  • 2 tablespoons tomato paste
  • 2 sweet potatoes, peeled and cubed (about 4 cups)
  • 3 cups chicken broth, or water
  • 1/2 cup creamy peanut butter
  • 1 cup kale or collards, roughly chopped

To serve:

  • Brown rice or millet, cooked, to serve
  • Roasted peanuts, roughly chopped
  • Cilantro, roughly chopped

Instructions

  1. Place the chicken thighs on a cutting board, dice into 1-inch cubes, and season generously with salt and black pepper.
  2. In a Dutch oven or large pot on medium-high heat, warm the olive oil, then add the chicken, working in batches, and cook for 4-5 minutes until lightly browned. Once cooked, remove the chicken from the pot, transfer it to a plate, and set it aside.
  3. In the same pot, reduce the heat to medium, then add the onion and cook for 3-4 minutes until tender, then add the red chili, ginger, and garlic and cook for an additional minute. Then add the paprika, cumin, and salt, and cook for a final minute until fragrant.
  4. Pour broth into the pot, scraping up any tasty bits from the bottom of the pan, then add the diced tomatoes, tomato paste, and peanut butter, and whisk until well combined.
  5. Return the chicken to the pot, along with the cubed sweet potatoes, and stir to combine. Bring the mixture to a low boil, then reduce it to a simmer, and cook for 25-30 minutes, stirring occasionally, until the chicken is tender and the sweet potatoes can easily be pierced with a fork.
  6. Once cooked, chopped kale or collards, stir to combine and cook for an additional 5 minutes until wilted. Taste and season with additional salt and pepper as needed.
  7. The stew can be served immediately with rice and chopped peanuts on top, and leftovers can be stored in an airtight container in the fridge for up to 5 days or frozen for up to 3 months.

Notes

To Use Red Pepper Flakes: Swap the red chili for 1/2 teaspoon red pepper flakes.

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 Ginger Powder: Swap the fresh ginger for 1 teaspoon of ginger powder.

Nutrition

  • Serving Size: 1 serving
  • Calories: 417 calories
  • Sugar: 10 grams
  • Fat: 19 grams
  • Carbohydrates: 31 grams
  • Fiber: 5 grams
  • Protein: 33 grams

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Whole Wheat vs. Whole Grain vs. Multigrain Bread: Which is Healthiest?

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Between whole grain, whole wheat, and multigrain, the bread aisle can quickly leave you confused with all the different options. While most experts agree that whole grain foods are a healthy choice, how healthy are breads made from them? Here are all the nutrition facts you need to know.

Different loaves of bread on a wood cutting board and a white wood background.

Table of contents

Understanding Grains and Flours

All grain kernels contain three edible original parts; bran, germ, and endosperm (1). The bran is the outer skin layer and is rich in antioxidants, B vitamins, and fiber; the germ is the embryo that contains B vitamins, some protein, minerals, and healthy fats; and the endosperm is the starchy middle layer that contains complex carbohydrates, proteins, and small amounts of vitamins and minerals.

All grain kernels, including wheat, brown rice, corn, and oats, naturally contain a bran, germ, and endosperm and are considered “whole grains” as long all three parts are still present in the same relative proportions as when the grain was growing in the fields.

Grains can be made into flour in one of two primary ways: by grinding all parts of the grain into flour, to make whole-grain flour, or by removing the bran and germ, to make refined-grain flour.

The different flours can be used to make different products including whole grain and refined grain food products, including bread.

Infographic on the difference between whole wheat, whole grain, and multigrain bread.

What’s the difference between whole wheat, whole grain, and multigrain bread?

Whole wheat bread, whole grain bread, and multigrain bread differ in the type of grain and type of flour used to make them.

  • Whole-Wheat Bread: Whole-wheat bread is a whole-grain bread made from whole-wheat flour. The flour used to make whole wheat bread is made of wheat berries and contains bran, germ, and endosperm.
  • Whole-Grain Bread: Whole-grain bread is made from whole-grain flour, but is not limited to wheat flour, as it can be made from any grain or multiple grains. The flour used to make whole-grain bread contains bran, germ, and endosperm, however, it can be made from grains such as wheat, rye, barley, millet, and/or oats, as the type of grain is not specified.
  • Multigrain Bread: Multigrain bread is made from flour from multiple grains, but is not necessarily whole grain. The flour used to make multigrain bread can be whole or refined, however, it contains multiple grains such as wheat, rye, barley, millet, oats, etc. Multigrain bread can contain any number of grains and, therefore, can also be labeled “5-grain”, “7-grain” or “12-grain” bread.

Whole wheat, whole grain, and multigrain bread can also be made from sprouted grains and referred to as sprouted grain bread, and can also be made via fermentation to make sourdough bread, which is generally known as the healthiest type of bread.

What is “white bread” and “brown bread”?

While the terms “white bread” and “brown bread” are commonly used, they do not refer to a distinct style of bread, rather, they are a reference to the color of the bread based on the type of flour used to make them.

White bread refers to bread made of refined grain flour, which only contains the white endosperm, and does not contain the brown-colored bran. The flour itself is white-colored and, therefore, called white flour. Although typically made from refined wheat flour, white bread can be made with refined flour from any grain.

Brown bread refers to bread made of whole-grain flour, which is brown-colored as it contains the bran, germ, and endosperm. Although often made from whole-wheat flour, brown bread can be made with a variety of whole and ancient grains.

Infographic on the nutritional values (calories, protein, fats, carbohydrates, fiber, and sugar) of whole wheat vs. whole grain vs. multigrain bread.

Nutrition of Whole Wheat vs. Whole Grain vs. Multigrain Bread

While the exact nutritional values will vary by brand and ingredients, bread is generally a good source of calories, carbohydrates, and fiber, with moderate amounts of protein and limited fat. Here is a comparison of the nutritional value of a 100-gram serving of whole-wheat bread, whole-grain bread, and multigrain bread (2, 3, 4).

Nutrition per 100 gramsWhole-Wheat BreadWhole-Grain BreadMultigrain Bread
Calories254 calories233 calories265 calories
Protein12.30 grams6.98 grams13.40 grams
Fat3.55 grams2.33 grams4.23 grams
Carbohydrates43.10 grams48.84 grams43.30 grams
Fiber6.00 grams7.00 grams7.40 grams
Sugar4.41 grams9.30 grams6.39 grams

Calories

Whole wheat, whole grain, and multigrain bread contain a similar number of calories. A 100-gram serving of whole-wheat bread contains 254 calories, whole-grain bread contains 233 calories, and multigrain bread contains 265 calories.

Protein

Whole-wheat bread and multigrain bread contain more protein than whole-grain bread. Wheat is the highest protein grain, therefore, bread made from wheat flour will contain more protein than other types of flour. Multigrain bread typically contains wheat flour. A 100-gram serving of whole-wheat bread contains 12.3 grams of protein and multigrain bread contains 13.4 grams of protein, while a 100-gram serving of whole-grain bread contains 6.98 grams of protein.

Fat

Whole wheat, whole grain, and multigrain bread contain a similar amount of fat, although none are significant sources of fat. A 100-gram serving of whole-wheat bread contains 3.55 grams of fat, whole-grain bread contains 2.33 grams of fat, and multigrain bread contains 4.23 grams of fat.

Whole grain breads typically contain more fat than refined grain breads because the bran and germ contain more healthy fats, however, the fat content of bread is also dependent on the recipe, as some brands will add additional oils.

Carbohydrates

Whole wheat, whole grain, and multigrain bread contain a similar amount of carbohydrates. A 100-gram serving of whole-wheat bread contains 43.1 grams of carbohydrates, whole-grain bread contains 48.84 grams of carbohydrates, and multigrain bread contains 43.3 grams of carbohydrates.

Fiber

Whole wheat, whole grain, and multigrain bread contain a similar amount of dietary fiber. A 100-gram serving of whole-wheat bread contains 6 grams of fiber, whole-grain bread contains 7 grams of fiber, and multigrain bread contains 7.4 grams of fiber.

Sugar

Whole-wheat and whole-grain bread typically contains less sugar than multigrain bread, since they are made with whole-grain flour, while multigrain bread can be made from whole or refined flour. While bread contains natural sugars, it can also contain added sugars, however, it will vary significantly by recipe. A 100-gram serving of whole-wheat bread contains 4.41 grams of sugar, whole-grain bread contains 9.3 grams of sugar, and multigrain bread contains 6.39 grams of sugar.

Vitamins + Minerals

Whole-grain breads, including whole-wheat bread, contain more vitamins and minerals than breads made from refined flour, including white bread. Whole-grain flours contain the bran and germ, which contain most of the B vitamins and trace minerals, which ensures flours made of them contain more micronutrients than those made from refined flour, which only contains the endosperm.

Ingredients

Because bread is a recipe, the exact list of ingredients used to make whole wheat, whole grain, and multigrain bread will vary by producer. The required ingredients to make bread are flour, water, salt, and yeast, anything additional is optional. Commercial breads are typically made with all-purpose flour, which is fortified with added nutrients and includes preservatives to help extend the shelf-life of the bread. For these reasons, the exact ingredients in whole grain, whole wheat, and multigrain bread will vary widely by brand.

For example, here are the ingredient lists from some of the most popular US bread brands (5, 6, 7):

  • Nature’s Own Whole-Wheat Bread: Whole Wheat Flour, Water, Yeast, Brown Sugar, Wheat Gluten, Contains 2% or Less of Each of the Following: Salt, Monoglycerides, Enzymes, Ascorbic Acid, Soybean Oil, Vinegar, Cultured Wheat Flour, Monocalcium Phosphate, Soy Lecithin
  • Pepperidge Farm Whole-Grain Bread: Whole Wheat Flour, Water, Oats, Wheat Gluten, Sugar, Yeast, Contains 2% Or Less Of OF: Honey, Soybean Oil, Salt, Calcium Propionate and Sorbic Acid to Extend Freshness, Monoglycerides, Datem, Whey, Soy Lecithin
  • Dave’s Killer Multigrain Bread: Whole Wheat flour, Water, Cane Sugar, 21 Whole Grain and Seed Mix (Whole Flax Seeds, Sunflower Seeds, Ground Flax seeds, Sesame Seeds, Triticale, Pumpkin Seeds, Rolled Barley, Rolled Oats, Rolled Rye, Black Sesame Seeds, Cornmeal, Millet, Rolled Spelt, Brown Rice Flour, Amaranth Flour, Yellow Cornmeals, KAMUT® Khorasan Wheat, Quinoa, Buckwheat Flour, Sorghum Flour, Poppy Seeds), Wheat Gluten, Oat Fiber, contains 2% or less of each of the following: Molasses, Sea Salt, Yeast, Vinegar, Cultured Wheat Flour, Enzymes, Acerola Cherry Powder

To ensure you are opting for the healthiest, high-quality bread, you can read the ingredient label so you know exactly what the product contains.

So, what’s the healthiest choice?

Generally speaking, whole-grain options are best since they are a good source of fiber, B vitamins, and antioxidants, however, whole wheat, whole grain, and multigrain bread can all be healthy choices. In the end, it comes down to their production process and the ingredients they are made with.

Breads that are naturally fermented, such as sourdough, and sprouted grain breads are generally considered the healthiest breads, and these styles of bread can be whole-wheat, whole-grain, or multigrain. Whenever possible, read the ingredient label and opt for bread made with simple ingredients, such as flour, water, salt, and yeast, with limited additives and preservatives.

Overall, eating whole-grain foods, such as whole-grain bread, brown rice, and whole-wheat pasta, is a good way to increase your intake of dietary fiber, low-glycemic carbohydrates, and micronutrients.

The Bottom Line

The difference between whole-wheat, whole-grain, and multigrain bread is the type of flour(s) they are made with. Whole-wheat bread is a form of whole-grain bread made from wheat kernels, while whole-grain bread can be made from flour any type of grain, and multigrain bread is made from whole or refined flour from multiple grains. Multigrain, whole-wheat, and whole-grain bread can all be included in a healthy diet and are similar in calorie, carbohydrate, fiber, and micronutrient content.

Meal Prep Philly Cheesesteak Bowls

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Turn Philly cheesesteak sandwiches inside out with these deconstructed meal prep Philly cheesesteak bowls! These bowls are healthy, high in protein, and very easy to make.

Meal prep Philly cheesesteak bowls with rice and fresh parsley on top and a fork and tea towel on the side.

If you’ve never had a Philly cheesesteak, let me be the first to tell you, they are delicious. The combination of tender steak, melted cheese, and caramelized onions in a buttery roll is a taste of deliciousness in every bite. That said, they are not the most “macro-friendly” meal, so I designed these Philly cheesesteak bowls to be a dismantled version of the classic sandwich.

While these bowls are meant to be a meal prep to enjoy for healthy lunches, they work just as well for dinner and are super versatile. For instance, you can swap the steak for ground beef, use cheese sauce instead of cheese slices, swap the white rice for brown rice, and add any veggies you like. In fact, with a few simple swaps, you can add more protein or fiber or make these bowls a low-carb meal.

Four deconstructed Philly cheesesteak and rice bowls.

Why You’ll Love Them

  • Quick and Easy – This recipe is made with minimal ingredients and is ready in under 30 minutes.
  • High in Protein – Each Philly cheesesteak bowl contains over 35 grams of protein.
  • Gluten-Free – This recipe is gluten-free for everyone to enjoy.
Ingredients for Philly cheesesteak bowls; ribeye steak, onion, bell peppers, provolone cheese slices, and white rice.

Ingredients + Substitutions

  • Steak – To add some protein. A classic Philly cheesesteak is made with thinly shaved ribeye steak but you can use any steak you like, flank steak and skirt steak would both work very well. Alternatively, you could swap the steak for ground beef.
  • Bell Peppers – To add some veggies. I used red and green bell peppers but you can use any color you like.
  • Onion – To add some more veggies and flavor.
  • Cheese – To add a bit more protein, as provolone is a very high-protein cheese, and add some healthy fat. Provolone cheese is generally used for cheesesteak bowls, but you can use any style of cheese or cheese sauce you enjoy.
  • Garlic Powder – To flavor the steak.
  • Salt and Pepper – To season the steak and veggies.
  • Olive Oil – To cook the steak strips.
  • Rice – To add some complex carbohydrates. You can use brown rice if prefer or use cauliflower rice if you’d like to make them a low-carb meal.

Dietary Adaptions

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

To Make them Dairy-Free: Omit the cheese or use non-dairy cheese instead.

Cast iron pan with cooked steak strips, onions, and bell peppers.
Cast iron pan with cooked steak strips, onions, and bell peppers topped with provolone cheese slices.

Red’s Nutrition Tip

If you’re concerned about the consumption of red meat, there is no need. Beef, and other forms are red meat, is one of the most nutrient-dense sources of protein. In fact, many lean cuts of beef contain a similar amount of calories and fat as chicken and often contain more micronutrients per serving.

Serving Suggestions

These Philly cheesesteak bowls are a balanced meal with protein, complex carbohydrates, fiber, and fats, and can, therefore, be enjoyed on their own as a complete meal. However, they can easily be adapted to help you meet your personal health goals, for example:

  • To make them higher in protein, add an additional 1/2 pound of steak to the recipe.
  • To make them lower in fat, use a leaner cut of steak or swap the steak for chicken breasts.
  • To make them higher in fiber, swap the white rice for brown rice and/or add some high-fiber vegetables, such as broccoli, green peas, or kale.
  • To make them low carb, swap the rice for cauliflower rice.
Closer up of four meal prep Philly cheesesteak bowls in glass meal prep contanier.

Storage + Reheating

To Refrigerate: Once cooked, allow the Philly cheesesteak bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months.

To Reheat: You can reheat Philly cheesesteak meal prep bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to that overnight in the fridge before reheating.

Close of of glass containers filled with meal prep Philly cheesesteak bowls.

More Meal Prep Recipes:

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Meal prep Philly cheesesteak bowls with rice and fresh parsley on top and a fork and tea towel on the side.

Meal Prep Philly Cheesesteak Bowls

Author: Stephanie Kay

Ready in under 30 minutes, these Philly cheesesteak and rice bowls are a healthy and high-protein meal prep idea that you can enjoy for lunch or dinner for days to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 bowls 1x
  • Category: Meal Prep
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 1 1/2 cups white rice
  • 1 pound ribeye steak
  • 1 teaspoon garlic powder (optional)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
  • 1 green bell pepper, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 white onion, thinly sliced
  • 1 cup shredded provolone cheese

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. Place the steak on a cutting board and, using a sharp knife, slice the steak into very thin strips, then sprinkle the strips with garlic powder, salt, and pepper.
  3. In a large pan on medium-high heat, warm the olive oil, then add the seasoned steak strips and cook for 3-5 minutes or until desired doneness. Once cooked, transfer to a plate and set aside.
  4. In the same pan on medium heat, add the bell peppers and onions and cook for 3-4 minutes until lightly caramelized and tender.
  5. Turn the heat down to low-medium, return the steak strips to the pan, and stir to mix with the bell pepper and onions.
  6. Top the steak mixture with shredded cheese, then cover the pan with a lid for 2-3 minutes to allow the cheese to melt. Once the cheese is melted, remove the pan from the heat. (You can also melt the cheese by transferring the pan to an oven at 400°F for 5 minutes.)
  7. Once everything is cooked, assemble the bowls. Divide the cooked rice evenly across 4 airtight meal prep containers and layer with a portion of the Philly cheesesteak mixture.
  8. The bowls can be served immediately, stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months.

Notes

To Use Ground Beef: Swap the steak for 1 pound of ground beef.

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

Nutrition

  • Serving Size: 1 bowl
  • Calories: 621 calories
  • Fat: 25 grams
  • Carbohydrates: 62 grams
  • Fiber: 3 grams
  • Protein: 38 grams

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12 Reasons You’re Not Losing Weight

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If you’re eating healthy and exercising regularly, but you’re not seeing changes on the scale, you’re not alone. Losing weight is not easy, and there are likely many reasons you’re not losing weight. Fortunately, with a little know-how, you can address the issues and get your weight loss efforts back on track.

Bathroom scale on white background.

To lose weight, you must create a calorie deficit. When the calories you expend via metabolism and activity are greater than the calories you consume from food and beverages, you create a deficit of energy, which forces the body to use stored energy for fuel, also known as body fat.

Put simply, a calorie deficit IS fat loss and fat loss IS a calorie deficit. To lose weight from body fat, you must allow the body to tap into energy reserves, and the only way to do this is to create a deficit of energy. As a rule of thumb, to lose one pound of fat, you need to create a calorie deficit of approximately 3,500 calories.

To create a calorie deficit, some form of restriction must occur. Some diets will advocate for restricting foods to reduce calorie intake (i.e. no bread, no sugar), while others will suggest restricting specific macronutrients (i.e. low-carb, low-fat) or food groups (i.e. vegan, carnivore), and others will recommend restricting eating times (i.e. intermittent fasting) or tracking portions sizes (i.e. calorie counting or macro counting) to reduce calorie intake to create a deficit for weight loss to occur.

While the nutrition community will argue over the “best” approach to weight loss, research has consistently shown that any dietary strategy that restricts calories is effective for weight loss when adhered to (1).

Although this may seem simple in theory, unfortunately, it’s not always simple in practice. While a calorie deficit is required for weight loss to occur, there are many reasons why people struggle to lose weight and keep it off. Fortunately, with a little knowledge, you can overcome potential roadblocks and hurdles in your weight loss efforts.

Infographic with reasons you're not losing weight.

Most Common Reasons You Can’t Lose Weight

Here is a ranking of the most common reasons you’re not losing weight.

1. You’re not in a true calorie deficit, consistently.

Many people will say, “I’m in a calorie deficit, but I’m not losing weight”, but if you’re not losing weight, you’re not in a calorie deficit. Unfortunately, many people think they are in a calorie deficit because they’re following a fancy meal plan, they’ve cut foods from their diet, or they’ve used a fancy online calorie intake calculator, but none of those things guarantee that you are in a calorie deficit.

Because a calorie deficit is fat loss, you only know you’re in a calorie deficit when you’re seeing results. Unfortunately, many people assume that they are in a calorie deficit without properly calculating their calorie needs, monitoring their activity level, tracking their food, or weighing their food.

Determining your required calorie intake for weight loss is a game of consistency, monitoring, and adjustment. Not only do you need to estimate your calorie deficit needs with accurate data – and most people underestimate their calorie intake and overestimate their activity level – but you need to monitor data points by accurately tracking food intake and weighing yourself consistently.

Consistency is king when it comes to weight loss. Even if you are in true calorie deficit 4 days of the week or 20 days of the month, if you are in a surplus the other 3 days of the week and 10 days of the month, you likely won’t see the weight loss progress you desire.

Not to mention, your calorie needs will change as you progress in your weight loss journey as you experience the natural process of metabolic adaptation, when your body becomes more efficient at using energy and burns fewer calories, which makes consistency, tracking, and calorie intake adjustments all the more important (2).

2. You’re not as active as you think you are.

When calculating the calorie intake required for weight loss, many people overestimate their activity level. Not only do people tend to overreport their physical activity by roughly 50%, but studies have shown that “smart” watches overestimate calories burned during exercise by 28-93% (3, 4).

This overestimating of activity level can be detrimental to weight loss progress as your “calories burned” are much lower than estimated, and, therefore, the calorie deficit you thought you had created is not there.

3. You’re not resistance training.

Many people with weight loss goals gravitate to what they consider “high-calorie burn” forms of exercise, such as cardio and high-intensity interval training, when in reality walking and resistance training are just as effective, if not more.

Resistance training, also known as weightlifting and strength training, helps to build muscle mass by challenging your muscles to work against a weight or force. This increase in muscle mass helps to support our basal metabolism rate, which is the primary component of metabolism and total calories burned throughout the day. Our resting energy expenditure is largely dependent on our fat-free mass; therefore, the more muscle mass we build through resistance training, the higher our resting energy expenditure (4).

Although resistance training doesn’t typically burn as many calories as high-intensity cardio during exercise, resistance training is more effective at building and preserving lean muscle mass during the fat-loss process, which helps to mitigate decreases in metabolic rate that can impede weight loss. Furthermore, if the intensity is high enough, post resistance training workout, you will benefit from excess post-exercise oxygen consumption (EPOC), which is the increased energy your body uses after a workout to recover, repair, and return to its pre-exercise state (5, 6).

Additionally, resistance training is the most effective exercise approach for changing body composition, which can alter body shape and reduce inches, even if there is little weight loss reflected on the scale.

If you are new to resistance training, to minimize the risk of injury, it is best to start with body-weight exercises and allow the body to build strength before adding external resistance such as bands, kettlebells, dumbbells, and barbells. That said, exercise alone is not as effective of a weight loss strategy as diet and exercise combined; therefore, both should be made a priority if you’re trying to lose weight.

4. You’re not prioritizing whole foods.

Eating a diet composed primarily of whole foods is one of the easiest ways to quickly cut calories. Not only is real food free of added sugars and oils, which are major sources of added calories in processed foods, but they are far more filling, satiating, and nourishing.

In the nutrition prioritization pyramid, after consistency and lifestyle, food quality ranks as one of the most important diet and lifestyle changes for health and weight loss. Not only does prioritizing whole foods in the diet help to ensure you are organically eating a better balance of macronutrients and micronutrients, but it also naturally affects how much you eat.

Whole foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish, are the most nutrient-dense foods and most filling foods. The high protein, fiber, fat, and micronutrients of whole foods positively impact our hunger hormones to increase feelings of fullness compared to ultra-processed foods, which are hyper-palatable and very easy to overeat.

That said, you don’t need to cook everything from scratch if you want to lose weight. There are many healthy store-bought foods and products that are made from whole foods and minimally processed that you can include in a healthy diet. Just be sure to read the label and ingredients to choose the best options possible.

5. You’re not weighing your food.

Weighing your food is the only way to accurately track how many calories you are consuming. Although many weight loss programs will suggest using your hand to estimate portion sizes as a portion control tool, using portion plates, or measuring cups to portion your food, weighing your food on a scale is, by far, the most precise way to track your calorie intake.

To use an analogy, tracking your calorie intake without weighing your food is like tracking your financial budget without looking at your expenses. If you’re trying to save money, you need to know how much money is going into your bank account and how much is leaving your bank account. If you’re tracking your budget on a spreadsheet and estimating your income and expenses, but you never cross-reference the numbers to ensure they are accurate, it is highly unlikely your spreadsheet will match your bank account at the end of the month.

While done with good intentions, many people track their food intake in a calorie-counting app but fail to weigh any of the food they are eating. In doing so, they are merely estimating how much food they are consuming and tracking this estimate. So, while their app may say they are eating 1,500 calories, there is no way to confirm this is actually how much they are consuming because they haven’t weighed anything.

In fact, research has shown that people underestimate their calorie intake by up to 20%, and overweight people may underestimate their calorie intake by up to 40% (3). While this can be frustrating to hear, it merely demonstrates the average person’s lack of understanding of portion sizes. Weighing your food, even if only for a brief period, can be a very eye-opening and educational tool to help increase this area of nutrition knowledge and support your weight loss efforts.

6. You’re not tracking cooking oils.

If you’re tracking your food, but you’re not tracking cooking oil, you may be leaving hundreds of calories untracked. In fact, not tracking cooking oils is one of the most common calorie-counting mistakes.

Although olive oil, coconut oil, and even butter are healthy fats that can be included in a healthy diet and support weight loss, cooking oils are some of the most calorie-dense foods. A mere tablespoon of butter and two tablespoons of olive oil add up to 340 calories, which, when left untracked, can remove you from the calorie deficit you think you are in (8, 9).

7. You’re not tracking beverages.

While what you eat is important for weight loss, what you drink is equally important and, unfortunately, all too often ignored. The “calories in” side of the calorie deficit equation comes from the food you eat and the beverages you drink, and not tracking calories from beverages can quickly erode any calorie deficit you think you’ve created.

Many beverages are just as calorie-dense, if not more, than food, and sugary beverages are some of the biggest contributors to weight gain (10). Although soda, milkshakes, and alcohol are generally considered unhealthy, high-calorie beverages, even healthy beverages, such as fresh fruit juices, smoothies, and protein shakes, contribute to your daily calorie intake.

While these beverages do not need to be avoided for weight loss to occur, their calorie content must be considered and tracked to ensure they are accounted for in your calorie deficit. Even healthy beverages can easily add up to several hundred calories per day. For example, not tracking a green juice (111 calories), a small latte (155 calories), and a protein shake (165 calories) can increase your total daily calorie intake by 431 calories and remove you from what you thought was a calorie deficit (11, 12, 13).

Moreover, alcohol consumption can make it harder to lose weight. Not only is alcohol high in calories, and mixers often even more, but after a few drinks, people are more likely to make poorer food choices, which adds even more calories (14).

8. You’re not eating enough protein.

Protein is the most satiating macronutrient as it impacts several appetite-regulating hormones, namely ghrelin, that increase feelings of fullness, which is incredibly helpful when you are trying to lose weight.

Moreover, protein has the highest thermic effect of food, which is the energy expended to digest, metabolize, absorb, and store the food that you eat (15). This is particularly beneficial for weight loss as it can help to increase calories burned by increasing the body’s resting energy expenditure, which is an integral component of metabolism.

The protein requirements for weight loss are higher due to the greater threat to lean muscle mass from bodily protein being used to battle a calorie deficit. While exactly how much protein you need varies based on the size of the calorie deficit and leanness of the individual, evidence suggests that a protein intake of 0.7-1.0 grams of protein per pound of body weight per day is ideal for weight loss (16).

As for when to eat your protein, the exact breakdown throughout the day is less important than meeting your optimal total daily needs. According to research, the body appears to be more flexible with the distribution of protein intake throughout the day for retaining muscle mass during a calorie deficit, as long as protein intake is met and resistance training is engaged (17).

There are many ways to increase your protein intake; however, generally speaking, consuming a source of plant or animal protein at every meal can help ensure you are eating more calories from protein to support weight loss. Eating a high-protein, low-calorie food at breakfast, lunch, and dinner is a simple yet effective way to increase your protein intake.

9. You eat at restaurants often.

Everyone loves a good restaurant meal, and while it’s important to treat yourself, eating at restaurants too frequently can hinder weight loss progress.

Tracking your food is pretty easy when you’re making every meal at home, as you can measure and weigh everything, but when you’re eating at restaurants, you’re often left to guess and estimate the ingredients and portions of your meals. Not only does this diminish the accuracy of tracking, but restaurants often use more oil and butter than one would use cooking at home, which can quickly increase the calories of a meal.

In fact, one study found that eating at fast food and full-service restaurants was associated with an increase in daily total energy intake of roughly 200 calories and significant increases in saturated fat, sugar, and salt (18). And another study found that meals from non-chain restaurants contained an average of 1,205 calories, which is roughly 60% of the daily calorie needs for an adult female ( 2,000 kcal/day) and roughly 48% of the daily calorie needs for an adult male ( 2,500 kcal/day) (19).

When eating at restaurants frequently, these significant calorie increases can easily pull you out of a calorie deficit and even lead to weight gain. However, if you must, do your best to plan ahead, read the restaurant menu on their website, and consider “banking” some calories by eating a little lighter during the day so you aren’t concerned about going over.

10. You’re misinterpreting the scale.

If you’re trying to lose weight, one of the most important things to understand is that there is a difference between weight loss and fat loss, and this difference has a big impact on the scale.

Weight loss refers to a decrease in your body weight from muscle, bone, water, and fat, while fat loss refers to weight loss strictly from fat, which contributes to weight loss.

Many factors can influence weight, and it is completely normal to see small fluctuations in weight from one day to the next. Changes in water, salt, and carbohydrate intake and lack of bowel movements can cause weight increases; however, these do not necessarily mean there was an increase in fat tissue. This is especially true for women as they experience natural fluctuations in weight during their menstrual cycle (20).

Moreover, if you’re confident you are consistently in a calorie deficit, eating enough protein, and resistance training, but are not seeing changes on the scale, it is possible that losing fat and building muscle mass simultaneously. This process is known as body recomposition and is often reflected in a loss of inches through loss of body fat and muscle gain, but not reflected as weight loss, as most scales do not differentiate between the amounts of body fat and muscle you have.

It is for this reason that weighing yourself regularly is important, but it is the larger trends that are most important, not the small day-to-day changes. If you’re committed to losing weight, it is best to weigh yourself daily so you can collect more data points; however, instead of comparing today’s weight to yesterday’s weight, compare this month’s weight to next month’s weight. While you will experience weight fluctuations in the process – and they will be frustrating in the moment – the goal is to see a very gradual downward trend in weight over time.

11. Your expectations are unrealistic.

Happiness equals reality minus expectations, and this couldn’t be truer than when you’re trying to lose weight.

Unfortunately, many people start a weight loss program with unrealistic expectations and, therefore, become frustrated when the process does not pan out the way they expected. When this happens, they give up on their weight loss efforts and often regain any weight they had lost, if not gain more.

The truth is that healthy weight loss is a slow and progressive process. While you can experience rapid drops in weight when you start your weight loss journey, which are often due to water loss, on average, a 2-4% monthly weight loss/fat loss rate is considered normal and sustainable. For instance, if you weigh 170 pounds, a healthy weight loss rate would range from 3.4 to 6.8 pounds per month. Not to mention, every individual has a different healthy set point range that is largely predetermined by genetics, height, sex, age, metabolism, and hormones.

Furthermore, it is normal for weight loss plateaus to occur in the process. A weight loss plateau is when you temporarily stop losing weight, and it may occur for several weeks before weight begins trending down again.

For these reasons, you must set clear and realistic expectations before you begin your weight loss journey to reduce frustrations and help you weather the storm when setbacks occur.

12. You’ve not chosen a sustainable approach.

As previously noted, weight loss requires some form of calorie restriction, and research has shown that all dietary approaches that restrict calories are equally effective when adhered to.

Unfortunately, too often people pick the dietary approach they think is the “best” or the “quickest” and not the one that suits their personal preferences. Following a low-carb diet when you love carbs or intermittent fasting when you love sharing meals with your family may lead to some short-term success, but is more than likely to fail in the long run, simply because you don’t like it.

When choosing a dietary approach for weight loss, personal preferences, schedules, and flexibility should not be ignored. While there are pros and cons to every diet, the pros must outweigh the cons and make logical sense for your lifestyle so you can stick to it.

The reality is that you don’t need to micromanage every meal to achieve fat loss; rather, you need to develop healthy eating habits that you can adhere to consistently to ensure you maintain a calorie deficit. Not only does this help in the weight loss process, but it also aids in the long term to ensure you don’t experience weight regain once you stop dieting.

The Bottom Line

While it is normal to experience plateaus in your weight loss progress, there may be specific reasons you’re not losing weight. At the most fundamental level, weight loss requires you to be in a calorie deficit, unfortunately, this can be impeded by a lack of tracking, lack of exercise, not eating enough protein, too many ultra-processed foods, restaurant meals, and unrealistic expectations. Fortunately, by addressing these factors you can make adjustments to ensure you experience weight loss success.

High-Protein Lunch Box

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Filled with boiled eggs, deli meat, cheese, crackers, veggies, and dip, this high-protein lunchbox is a delightful combination that is quick and easy to prepare. With over 30 grams of protein per serving, it’s sure to keep you energized and full throughout the day.

Stainless steel high-protein lunch box with a fork and tea towel.

Whether you need a high-protein lunch for the office or a simple lunch your kids can take to school, this high-protein lunch box is a great option. Not only is this snack-style lunch fun to eat, but it’s incredibly versatile and you can mix and match the ingredients based on what you have on hand or your personal dietary preference.

In fact, this high-protein lunch box is just one of the many high-protein lunch ideas in my bistro box cookbook which is filled with over 50 quick, easy, and healthy lunch combos.

High protein lunch box with a side of crackers, hummus, and veggies.

Why You’ll Love Them

  • Quick and Easy – Ready in 15 minutes, this high-protein lunch box is super fast for meal prep.
  • High in Protein – Each lunch box contains over 30 grams of protein.
  • High in Fiber – Each lunch box contains over 7 grams of fiber.
Ingredients for a high-protein lunch box; crackers, hummus, snap peas, carrots, hard-boiled eggs, cheddar cheese, turkey deli meat, salt, and pepper.

Ingredients + Substitutions

  • Egg – To add some protein. I added one egg, but you can add as many hard-boiled eggs as needed.
  • Deli Meat – To add some more protein. I used sliced turkey, but any style of deli meat will work well, such as ham, roast beef, or salami, or you can also use leftover chicken if preferred.
  • Cheese – To add a bit more protein and some healthy fats. I used cheddar cheese, but you can use other high-protein cheeses such as gouda cheese, Swiss cheese, or cottage cheese.
  • Crackers – To add some complex carbohydrates. I used whole-grain crackers, but any style of cracker will work well, or you can swap them for some whole-grain bread or a wrap if preferred.
  • Hummus – To add some fiber and healthy fats. If you don’t like hummus, baba ganoush or black beans dip would also work well.
  • Veggies – To add some micronutrients and fiber. I used snap peas and carrots, but you can use any veggies you like, cucumber, broccoli, or cherry tomatoes would work particularly well.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free crackers or rice crackers.

To Make them Dairy-Free: Use dairy-free cheese or swap the cheese for nuts or nut butter instead.

Close up of a lunch box with hummus, deli meat, hard-boiled egg, veggies, crackers, and cheese.

Red’s Nutrition Tip

Eating a high-protein lunch, along with breakfast and dinner, is a great way to ensure you are eating enough protein to meet your optimal daily protein intake to support your personal health goals. While how much protein you need depends on your goals, on average, it is recommended that individuals looking to maximize general health consume 0.7 to 1.0 grams of protein per pound of body weight per day.

Variations

These lunch boxes are a well-balanced meal idea with protein, complex carbohydrates, fiber, and healthy fats and can, therefore, be enjoyed as a complete meal. Albeit, they are incredibly versatile and the ingredients and portions can be adapted to suit your personal dietary needs. For example:

To increase the protein content, you increase the portion size of the eggs, deli meat, and cheese, or add an additional source of protein, such as:

  • Meat and Fish – Leftover chicken, smoked salmon, and canned tuna are great high-protein, low-calorie foods, while beef jerky and turkey jerky are great high-protein snack foods.
  • Dairy Products – Plain yogurt, Greek yogurt, skyr, and cottage cheese are all high-protein dairy products.
  • Nuts and Seeds – Add a small portion of high-protein nuts, such as peanuts or almonds, and high-protein seeds, such as pumpkin seeds, or a bit of trail mix.
  • Whole Grains – Use crackers made of high-protein grains, such as whole-wheat crackers or quinoa crackers.

To make them low carb, swap the whole grains crackers for rice crackers or almond flour crackers.

To make them higher in fiber, add more veggies, such as broccoli, cucumber, celery, and cauliflower, or fresh fruit, such as apples or raspberries.

To add a healthy treat, dark chocolate chips, dried fruit, or a small cookie or healthy baked good, such as chocolate banana brownies.

To make them lower in calories, use lean deli meat, and low-fat cheese, use oil-free hummus, and swap the crackers for rice crackers or rice cakes.

Packed high-protein lunch in a stainless steel container.

Storage

Assemble each high-protein lunch box in airtight lunch boxes or containers, with the hummus in separate smaller airtight containers, and store it in the fridge for up to 4 days. You can use plastic, glass, or metal lunch boxes. I highly recommend the stainless steel lunch box from Dalcini Stainless.

More Protein Box Recipes:

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Stainless steel high-protein lunch box with a fork and tea towel.

High-Protein Lunch Box

Author: Stephanie Kay

Ready in minutes, this protein box is perfect for a quick and easy high-protein meal. While designed for lunch, it works equally well for a hearty breakfast or a simple dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 lunch box 1x
  • Category: Lunch
  • Method: No Cook
Print Recipe

Ingredients

  • 1 egg
  • 2 ounces deli meat, turkey or chicken
  • 1 ounce cheddar cheese
  • 1/4 cup hummus
  • 10 whole-grain crackers
  • 1/2 cup snap peas
  • 1/2 cup carrots sticks

Instructions

  1. Bring a small pot of water to a boil then, using a spoon, gently add your egg to the pot and boil for 10 minutes. Once cooked, remove the egg from the pot and transfer it to a bowl with ice-cold water until cool enough to handle, and then peel the egg.
  2. Once the egg is peeled, place the deli meat, cheddar cheese, crackers, and veggies in a lunch box or meal prep container, and place the hummus in a separate small air-tight container.
  3. The lunch box can be eaten immediately or stored in the fridge for up to 4 days.

Nutrition

  • Serving Size: 1 lunch box
  • Calories: 460 calories
  • Sugar: 8 grams
  • Fat: 21 grams
  • Carbohydrates: 35 grams
  • Fiber: 7 grams
  • Protein: 31 grams

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Sheet Pan Chicken and Broccoli

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Made with minimal ingredients on a single pan in under 30 minutes, this sheet pan chicken and broccoli is filled with all the classic stir fry flavors without the hassle. It’s a great quick and easy meal the whole family can enjoy.

A white bowl with white rice filled with sheet pan chicken and broccoli with green onion.

Sheet pan meals are one of my favorite ways to create a delicious dinner without much effort. By simply adding protein, veggies, and seasoning to a baking sheet you can create a well-balanced meal in a relatively hand-off manner. Plus, they are incredibly versatile and you can mix and match ingredients to make a family-friendly meal that even the pickiest eaters will enjoy.

So, if you like stir-fried chicken and broccoli but don’t have the time to stand over a hot stove, this sheet pan chicken and broccoli is the perfect recipe for you. Not only does it work well as a healthy dinner, but leftovers keep well so you can enjoy it for lunches or make it as a meal prep idea.

Sheet pan chicken and broccoli with a tea towel and green onions.

Why You’ll Love It

  • Made on one Pan – Cooked on a single sheet pan, this recipe reduces prep time, cooking time, and clean-up.
  • Quick and Easy – Ready in under 30 minutes, this recipe is perfect for busy nights when you need dinner on the table in a hurry.
  • High in Protein – This chicken and broccoli recipe contains over 30 grams of protein per serving.
  • Great for Meal Prep – Once cooked, it stores well in the fridge and freezer making it a great make-ahead meal.
Ingredients for sheet pan chicken and broccoli; chicken thighs, broccoli, red bell pepper, soy sauce, sesame oil, honey, ginger, garlic, and white rice..

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for chicken thighs, but you can use chicken breasts if preferred.
  • Broccoli – To add some veggies and fiber. You can use fresh or frozen broccoli florets.
  • Bell Pepper – To add more veggies and a bit of color, but you can omit it if desired.
  • Soy Sauce – To make the chicken and broccoli sauce.
  • Sesame Oil – To make the sauce. You can use regular or toasted sesame oil, or use olive oil if needed.
  • Honey – To balance the flavors of the sauce. Brown sugar and maple syrup will also work.
  • Cornstarch – To thicken the sauce, although optional.
  • Ginger and Garlic – To flavor the sauce. The recipe calls for fresh ginger root and garlic cloves, but you can use ginger and garlic powder if needed. See the notes section of the recipe card for details.
  • Sesame seeds – To season.
  • White Rice – To serve, although optional.
Large bowl filled with soy sauce, sesame oil, honey, cornstarch, ginger, and garlic.
Large bowl of cubed chicken thighs in marinade.

Dietary Adaptions

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

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

Sheet pan with marinated raw chicken, broccoli, and red bell peppers.
Sheet pan with cooked chicken, broccoli, and red bell pepper.

Red’s Nutrition Tip

This recipe calls for chicken thighs because I think they have better flavor and texture when cooked on a sheet pan, but you can certainly use chicken breasts if you like. It will also decrease the fat content slightly, however, the nutritional value of chicken breasts and chicken thighs are very similar.

Large sheet pan filled with chicken and broccoli.

Serving Suggestions

When served with steamed rice, this sheet pan chicken and broccoli is a balanced meal with protein, complex carbohydrates, fiber, and fats. However, it can easily be adapted to suit your personal dietary needs, for instance:

  • To make it higher in protein, add an extra 1/2 pound of chicken to the baking sheet.
  • To make it low carb, serve the chicken and broccoli with cauliflower rice instead of white rice.
  • To make it higher in fiber, add an additional 2 cups of broccoli to the baking sheet and serve the chicken and broccoli with brown rice instead of white rice.
A large sheet pan filled with chicken and broccoli with a bowl filled with white rice, chicken, broccoli, and sesame seeds with a side of green onion.

Storage + Reheating

To Refrigerate: Once cooled, the chicken and broccoli, and rice can be placed in separate airtight containers and stored in the fridge for up to 5 days.

To Freeze: Allow the chicken and broccoli, and rice to cool completely, then transfer them to separate airtight containers and store them in the freezer for up to 3 months.

To Reheat: Once fully thawed, the rice, chicken, and broccoli can be reheated in the microwave for 2-3 minutes.

More Chicken Sheet Pan Dinners:

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A white bowl with white rice filled with sheet pan chicken and broccoli with green onion.

Sheet Pan Chicken and Broccoli

Author: Stephanie Kay

This 30-minute sheet pan chicken and broccoli is perfect for a quick and easy dinner. Serve it on its own for a low-carb meal or pair it with rice for a well-balanced dinner.

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

Ingredients

  • 1 1/2 cups white rice, uncooked
  • 1 pound chicken thighs, boneless, skinless, cut into 1-inch cubes
  • 1/4 cup soy sauce
  • 1 tablespoon honey
  • 2 teaspoons sesame oil
  • 3 cloves garlic, minced or grated
  • 1-inch fresh ginger root, minced or grated
  • 1 tablespoon cornstarch (optional)
  • 4 cups broccoli, cut into florets
  • 1 red bell pepper, cored and diced
  • Green onions, sliced, to serve
  • Sesame seeds, to serve

Instructions

  1. Preheat the oven to 450°F and grab a large sheet pan.
  2. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  3. In a large bowl, add the soy sauce, sesame oil, honey, garlic, ginger, and cornstarch, and whisk until well combined. Add the cubed chicken thighs to the bowl with the sauce and toss until well coated.
  4. Transfer the chicken pieces to the baking sheet, spreading them out evenly in a single layer, and pour any remaining sauce from the bowl over them.
  5. Add the broccoli florets and red pepper slices to the baking sheet, nuzzling them in between the pieces of chicken.
  6. Transfer the baking sheet to the oven and cook for 18-20 minutes until the chicken pieces are fully cooked through or reach an internal temperature of 165°F. 
  7. Once the chicken and broccoli are cooked, remove the sheet pan from the oven, and, using a large spoon or spatula, give everything a good toss to ensure the chicken and broccoli and covered in any remaining sauce on the pan.
  8. Serve the chicken and broccoli mixture in bowls with white rice, a sprinkle of sesame seeds, and slices of green onions.
  9. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Skinless Chicken Breasts: Swap the chicken thighs for 1 pound of boneless and skinless chicken breasts.

To Use Garlic Powder: Swap the fresh garlic for 1 1/2 teaspoons of garlic powder.

To Use Ginger Powder: Swap the fresh ginger root for 1 teaspoon of ginger powder.

To Use Frozen Broccoli: Swap the fresh broccoli for equal parts frozen broccoli.

Nutrition

  • Serving Size: 1 serving
  • Calories: 491 calories
  • Sugar: 8 grams
  • Fat: 8 grams
  • Carbohydrates: 71 grams
  • Fiber: 4 grams
  • Protein: 31 grams

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Butter vs. Margarine: Which is Healthier?

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Between the different types of butter, margarine, and “plant-based” spreads, and the debate over saturated fats, choosing a healthy topping for your bread can be confusing. Here is a nutrition breakdown of butter vs. margarine and a suggestion on which is the best choice.

Block butter on a white cutting board with a knife.

Table of contents

What’s the difference between butter and margarine?

Butter is a fatty dairy product made by churning cream. Traditional butter is made by churning cow’s milk or cream, sometimes adding salt, but can also be from the milk of goats, sheep, or buffalo.

Margarine is a fatty, water-in-oil emulsion made of plant and/or animal fats. Margarine is made by emulsifying a blend of liquid oils through processing and contains other ingredients including water, salt, natural or artificial flavors and colorings, preservatives, emulsifiers, and synthetic vitamins (1). Most margarine products are vegan and now referred to as “plant butter”, as they are made from vegetable oils, such as canola oil, however, some contain animal-derived ingredients like milk, lactose, whey, or casein.

Margarine was invented in France by Hippolyte Mèges-Mouries in response to Napoleon III’s request for a cheaper alternative to butter. The original process combined beef fat and skimmed milk, but evolved to use vegetable oils combined with animal fats after the invention of hydrogenation, which turns liquid fats into solid fats. Since the more recent ban on hydrogenated oils, modern margarine and “plant butter” typically contain a semi-solid tropical oil, such as coconut oil or palm oil, which aids in making them solid at room temperature (2).

Ingredients in Butter vs. Margarine

Here are the ingredients in the most popular US butter brands (3, 4, 5, 6):

  • Land O Lakes Butter: Sweet Cream, Salt
  • Kerry Gold Butter: Pasteurized Cream, Salt
  • Vital Farms Butter: Pasteurized Cream (Milk), Salt

Here are the ingredients in the most popular US margarine brands (7, 8, 9, 10, 11):

  • Country Crock: Purified Water, Soybean Oil, Palm Kernel And Palm Oil, Salt, Lecithin (Soy), Vinegar, Natural Flavors, Vitamin A Palmitate, Beta Carotene (Color)
  • I Can’t Believe It’s Not Butter: Purified Water, Soybean Oil, Palm & Palm Kernel Oil, Salt, Lecithin (Soy), Natural Flavor, Vinegar, Vitamin A Palmitate, Beta Carotene (Color)
  • Becel: Canola Oil 74%, Water, Modified Palm and Palm Kernel Oils 6%, Salt, Buttermilk Powder 0.2% (milk), Natural flavors, Lactic acid, Vitamin A Palmitate (vitamin A), Vitamin D3, Beta carotene, Soy Lecithin, Calcium disodium EDTA.
  • Earth Balance: Natural Oil Blend (Palm Fruit, Canola, Soy Bean, Flax And Olive Oil,), Filtered Water, Contains Less Than 2% Of Pure Salt, Natural Flavor (Plant Derived From Corn, No MSG, No Alcohol, No Gluten), Pea Protein, Sunflower Lecithin, Lactic Acid (Non-Diary), And Naturally Extracted Annatto For Color.
Infographic on nutrition of butter vs. margarine including calories, fat (saturated fat, monounsaturated fat, and polyunsaturated fat), protein, carbohydrates, vitamins, and minerals.

Butter vs. Margarine: Nutrition

While the exact nutritional values of butter and margarine will vary depending on brand and milk fat content, both butter and margarine are sources of fat, with limited amounts of protein and carbohydrates. Here is a comparison of a 1-tablespoon (14.2 grams) serving of unsalted butter and unsalted stick margarine (12, 13, 14, 15).

Nutrition per 1 tablespoonButterMargarine
Calories102 calories102 calories
Fat11.50 g11.50 g
Saturated Fat (SFA)7.17 g2.16 g
Monounsaturated Fat (MUFA)3.32 g5.52 g
Polyunsaturated Fat (PUFA)0.43 g3.45 g
Protein0.12 g0.02 g
Carbohydrates0.01 g0.10 g
Cholesterol (TC)30.5 mg0.0 mg
Vitamin A97.1 mcg116 mcg
Vitamin D7.95 IU0 IU
Vitamin E0.33 mg1.28 mg
Vitamin B120.02 mcg0.01 mcg
Vitamin K10.99 mcg13.2 mcg

Calories

Butter and margarine contain the same number of calories. Both margarine and butter contain 102 calories per 1 tablespoon serving.

Fat

Butter and margarine contain the same amount of dietary fat. Standard stick margarine and butter contain 11.5 grams of fat per 1 tablespoon serving, however, this can vary slightly.

Traditional American butter must be at least 80% fat, while European butter can range between 82% and 90% fat, and the rest is mostly water (16). The fat content of margarine is between 80% and 90%, although percentages will vary by producer.

Butter contains roughly 70% saturated fat, 25% monounsaturated fat, and less than 5% polyunsaturated fats (14). Roughly 11% of the saturated fat in butter are short-chain fatty acids, primarily butyric acid, which has been shown to act as an anti-inflammatory agent in the gut (17, 18).

While the breakdown can vary by brand and type of margarine, margarine contains roughly 50% monounsaturated fat, 30% polyunsaturated fats, and 20% saturated fats (15). Moreover, stick margarine generally contains more saturated fat than tub margarine.

Protein

Neither butter nor margarine are significant sources of protein. Butter contains 0.121 grams of protein per 1-tablespoon serving and margarine contains 0.023 grams of protein per 1-tablespoon serving.

Carbohydrates

Neither butter nor margarine are significant sources of carbohydrates, sugar, or fiber. Butter contains 0.009 grams of carbohydrates per 1-tablespoon serving and margarine contains 0.099 grams of carbohydrates per 1-tablespoon serving.

Vitamins + Minerals

Both butter and margarine are good sources of micronutrients, however, butter is a natural source of vitamins and minerals, while margarine is fortified with vitamins to reach the same levels as butter.

Cholesterol

Butter contains more cholesterol than margarine. Butter contains 30.5 mg of cholesterol per 1 tablespoon serving, while margarine contains none.

However, contrary to popular belief, dietary cholesterol is not the dietary evil it was thought to be. Recent research has now shown that, for most people, dietary cholesterol has very little effect on blood cholesterol levels and is not associated with cardiovascular disease risk (19, 20). The body tightly regulates how much cholesterol is in your blood and will compensate by producing more or less cholesterol based on how much you consume. In fact, in 2015, the Dietary Guidelines Advisory Committee (DGAC) decided to remove its caution about eating cholesterol-rich foods, suggesting that cholesterol is no longer a nutrient of concern for overconsumption (21).

Infographic on pros and cons of butter vs. margarine.

Pros and Cons of Butter

Here are some of the benefits of butter:

  • All natural. Butter is considered a natural food as it is made from cream and rarely contains added ingredients besides salt. The production of butter requires little to no processing and can easily be made at home by churning or shaking heavy cream in a mason jar.
  • Better source of micronutrients. Butter contains more naturally occurring vitamins and minerals than margarine. While margarine does contain vitamins and minerals, most are not naturally occurring, and, therefore, margarine producers add synthetic versions to meet the naturally occurring levels in butter, namely vitamins A and D. Overall, butter is a better source of vitamin B12 and naturally occurring vitamin A, D, and K.
  • Source of vitamin K2. While vitamin K1 comes from plant sources, vitamin K2, also known as menaquinone, is a fat-soluble vitamin found in dairy, animal foods, and fermented foods, since it is synthesized by bacteria. Most people consume plenty of vitamin K1 in their diet, however, not everyone consumes enough vitamin K2 in their diet, which is essential to blood clotting, calcium metabolism, and heart health (22). One tablespoon of butter contains 2.1 mcg of vitamin K2.
  • Higher in omega-3 fatty acids. Compared to margarine, butter is a much better source of omega-3 fatty acids, butyrate, and conjugated linoleic acid. Milk from grass-fed cows is higher in omega-3 fats, which are known to have anti-inflammatory effects, and has a lower ratio of omega-6 to omega-3 fatty acids, which is important as most people are consuming far too much omega-6 fat (23, 24, 25, 26).
  • Source of Butyrate and Conjugated Linoleic Acid (CLA). Butter is one of the best sources of dietary butyrate, a short-chain fatty acid that’s also produced by intestinal bacteria, which has been shown to reduce inflammation, improve digestion, and even support weight loss (27). Moreover, conjugated linoleic acid (CLA) is a form of fat found in meat and dairy products with anticarcinogenic, antiobesity, antidiabetic, and antihypertensive properties (28). Grass-fed dairy products, particularly grass-fed butter, have been shown to contain higher levels of CLA.

Here are some of the drawbacks of butter:

  • Higher in saturated fats. Butter contains more saturated fat than margarine. Roughly 70% of the fat content of butter is saturated fats, with the remaining 30% coming from unsaturated fats. While saturated fats have historically been demonized and correlated with heart disease and increases in blood cholesterol levels, more recent research has shown mixed results. The overall body of evidence suggests that saturated fat does increase several risk factors for heart disease compared to monounsaturated fat and polyunsaturated fats, however, compared to omega-6 polyunsaturated only, saturated fats also reduce some risk factors (29). Moreover, a reduced saturated fat intake can negatively impact hormone levels (30, 31).

Pros and Cons of Margarine

The health benefits and drawbacks of margarine depend on the brand, how it was made, and the type of vegetable oils it contains.

Here are some of the benefits of margarine:

  • Higher in unsaturated fats. While the exact ratio of saturated to unsaturated fat in margarine depends on the type of vegetable oils used to produce it, margarine is a good source of monounsaturated and polyunsaturated fat. For instance, soybean oil contains approximately 20% polyunsaturated fat, while pam oil contains 10% and canola oil contains 30%. Polyunsaturated fat has been shown to help lower the “bad” LDL cholesterol (32).
  • May contain plant sterols. Some margarines are enriched with phytosterols; substances that are similar to cholesterol but are made in plants, which are effective in lowering cholesterol, however, these sterols are also abundantly found in nuts and seeds (33, 34).

Here are some of the drawbacks of margarine:

  • Highly processed. Margarine is a highly processed food product made from vegetable oils, emulsifiers, additives, preservatives, and natural or artificial colors and flavors. According to the NOVA Food Classification System, margarine is classified as an “ultra-processed food”, which is defined as a formulation of ingredients that are typically created by a series of industrial techniques and processes.
  • Higher in omega-6 fatty acids. While margarine contains less saturated fat than butter, it contains more omega-6 fatty acids and fewer omega-3 fatty acids, which have an optimal range of 1:1 to 4:1. Increased ratios of omega-6 to omega-3 fatty acids have been correlated with increases in chronic inflammation and impaired gut health (35, 36).
  • May contain trans fats. Unlike butter, vegetable oils are not solid at room temperature and, therefore, must undergo processing to change their structure known as hydrogenation. Although many countries, including the USA and Canada, have banned the use of partially hydrogenated oils and trans fats, it may still be found in margarine in other areas.

So, which is healthier?

Overall, most health experts recommend consuming butter over margarine. While butter has been historically demonized, in the context of an overall healthy diet and lifestyle, more recent research demonstrates that butter can be consumed with little to no concern.

In fact, a systematic review and meta-analysis of nine studies and over 636,000 adults found a relatively small or neutral overall association of butter with mortality, cardiovascular disease, and diabetes, and did not support a need for major emphasis on decreasing butter consumption (37).

The Bottom Line

In the debate of butter versus margarine, butter is the winner. Butter is a natural food made of cream and sometimes salt, while margarine is an ultra-processed food made of a mixture of plant oils, water, salt, emulsifiers, preservatives, flavors, and colors. While butter and margarine contain the same amount of calories and fat, butter contains more naturally occurring micronutrients, including vitamin K2, and more omega-3 fatty acids, butyrate, and CLA. Although butter contains saturated fat, it is not considered as dangerous as previously thought, and margarine contains more omega-6 fatty acids, which have been correlated with inflammation when consumed in excess.

Buffalo Chicken Meal Prep Bowls

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Spice up your meal prep routine with these buffalo chicken meal prep bowls. Filled with spicy chicken, rice, beans, veggies, and a creamy ranch dressing, these bowls are packed full of protein and flavor.

Buffalo chicken meal prep bowls with homemade ranch dressing.

If you’re bored of the same old chicken and rice meal, these spicy buffalo chicken rice bowls are for you. While they are flavor-packed, they are still incredibly healthy and easy to make.

I opted to serve my buffalo chicken and rice bowls with a homemade yogurt-style ranch dressing, but you can serve them with a homemade or store-bought blue cheese dressing if preferred.

Four glass meal prep containers filled with buffalo chicken and rice bowls.

Why You’ll Love Them

  • Quick and Easy – These meal prep buffalo chicken bowls are ready in 30 minutes.
  • High in Protein – With over 40 grams of protein per bowl, these bowls are sure to be a filling meal.
  • Full of Flavor – The combination of buffalo sauce and ranch dressing ensures the bowls are full of flavor.
Ingredients for buffalo chicken meal prep bowls; chicken breast, rice, black beans, cherry tomatoes, red onion, buffalo sauce, and ranch dressing.

Ingredients + Substitutions

  • Chicken – To make the buffalo chicken. I used boneless skinless chicken breasts, but you can use chicken thighs if preferred. You can also cut down on prep time by using leftover shredded chicken or rotisserie chicken if desired.
  • Rice – To add some complex carbohydrates. I used white rice, but you can use brown rice or cauliflower rice if preferred.
  • Hot Sauce – To make the homemade buffalo sauce. I used Frank’s hot sauce but you can use your favorite hot sauce.
  • Honey – To balance the spicy buffalo sauce.
  • Black Beans – To add some more protein, complex carbohydrates, and fiber.
  • Veggies – A mixture of red onion and cherry tomatoes to add some freshness. Feel free to use green onion and whole tomatoes, add more raw or cooked vegetables if desired.
  • Yogurt – To make the ranch dressing. The recipe calls for plain regular yogurt, but you can use plain Greek yogurt if needed.
  • Milk – To thin the dressing.
  • Herbs and Spice – A mixture of garlic powder, onion powder, dried parsley, salt, and pepper to season the chicken and make the dressing.
  • Dijon Mustard – To flavor the dressing.
  • Olive Oil – To add some healthy fats, cook the chicken, and make the dressing.
  • Lemon Juice – To balance the dressing.
Bowl of buffalo sauce with pieces of cooked chicken.
Bowl of buffalo chicken pieces.

Dietary Adaptions

To Make them Gluten-Free: Use a certified gluten-free hot sauce.

To Make them Dairy-Free: Swap the yogurt for mayonnaise and swap the milk for water.

Jar of homemade yogurt ranch dressing.

Red’s Nutrition Tip

I used white rice in my bowls, because I prefer the flavor and texture, however, if you want to increase the fiber content of the bowl, you can swap the white rice for brown rice. Moreover, you can also swap the chicken breast for chicken thighs if you like, just be sure they are boneless and skinless.

Close up of a healthy buffalo chicken rice bowl.

Serving Suggestions

These buffalo chicken and rice bowls are a balanced meal complete with protein, carbohydrates, fiber, and fat. That said, you make some adjustments to ensure they meet your personal health goals, be it general health, weight loss, or weight gain. For example:

  • To make them low-carb, swap the rice for cauliflower rice.
  • To make them low-fat, omit the olive oil in the buffalo sauce and use fat-free yogurt for the dressing.
  • To make them higher in protein, increase the portion size of buffalo chicken and use plain Greek yogurt for the ranch dressing.
  • To make them higher in fiber, swap the white rice for brown rice and add some more high-fiber vegetables, such as carrots or broccoli.
Three healthy buffalo chicken bowls covered in ranch dressing with a fork.

Storage + Reheating

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

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

To Reheat: You can reheat buffalo chicken meal prep bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating.

More Easy Meal Prep Recipes:

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Buffalo chicken meal prep bowls with homemade ranch dressing.

Buffalo Chicken Meal Prep Bowls

Author: Stephanie Kay

With over 40 grams of protein and ready in 30 minutes, these healthy buffalo chicken bowls with ranch dressing are perfect for meal prep for lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 bowls 1x
  • Category: Meal Prep
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

Buffalo Chicken:

  • 1 pound chicken breasts, boneless, skinless
  • 1/4 cup hot sauce, such as Frank’s
  • 1 tablespoon honey
  • 2 tablespoons olive oil

Bowls:

  • 1 1/2 cups white rice
  • 1 can (14 ounces) black beans, drained and rinsed
  • 1/4 red onion, minced
  • 1 cup cherry tomatoes, halved

Yogurt Ranch Dressing:

  • 1/2 cup plain yogurt
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 2 tablespoons milk
  • 1 teaspoon Dijon mustard
  • 2 teaspoons dried parsley
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a medium bowl, add the hot sauce, honey, and 1 tablespoon of olive oil, whisk to combine, and set the buffalo sauce aside.
  3. Place the chicken breasts on a cutting board, cut them into evenly sized 1-inch cubes, and season with salt and pepper.
  4. Warm the remaining olive oil in a large pan or cast-iron skillet to medium-high heat, then add the cubed chicken pieces and cook for 2-4 minutes per side, turning once, until the chicken is cooked through or reaches an internal temperature of 165°F.
  5. Once the chicken is cooked, transfer it to the bowl with the buffalo sauce, and toss to coat it in the sauce. Set aside and allow it to cool completely.
  6. While the chicken is cooling, make the dressing. In a small bowl or jar, add the dressing ingredients and whisk until well combined. Taste, adjust the seasoning as needed, and then set it aside.
  7. Once everything is cooked and cooled, prepare the meal prep bowls. Divide the rice, buffalo chicken, black beans, red onion, and cherry tomatoes evenly across 4 airtight containers, and divide the dressing evenly across 4 small jars, cover everything with lids, and store them all in the fridge.
  8. The bowls can be served immediately, stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months. The dressing can be stored in an airtight container in the fridge for up to 2 weeks.

Notes

To Use Brown Rice: Swap the white rice for 1 1/2 cups of brown rice and increase the rice cooking time to 45 minutes, or cook as per package directions.

To Use Cauliflower Rice: Use 4 cups of frozen cauliflower rice and cook per package directions or make your homemade cauliflower rice.

To Use Leftover Chicken: Skip steps #3 and #4. Use 1 pound of cooked chicken, cut or shred into bite-size pieces, and add to buffalo sauce as per step #5.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 610 calories
  • Sugar: 9 grams
  • Fat: 11 grams
  • Carbohydrates: 85 grams
  • Fiber: 10 grams
  • Protein: 40 grams

Did you make this recipe?

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Is it Bad to Eat Late at Night?

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You’ve likely heard the suggestion that you shouldn’t eat after 8:00 pm or that eating late at night causes the body to store more fat, but is there any evidence to back up these claims? Here’s what the research shows about eating late at night and whether or not it’s bad to eat late at night.

Small white bowls filled with popcorn, peanuts, and pretzels.

Table of contents

Is it bad to eat before bed?

While many people think it’s unhealthy to eat late at night, it truly depends on the individual and the situation, as eating before bed can have both positive and negative effects on your health.

Although many people believe limiting food, especially carbs, before bed is important because your metabolic rate slows while you sleep and calories will have a greater chance of being stored as fat, your basal metabolic rate is just as high while you sleep as it is during the day (1, 2).

While you are less active while you sleep, since you’re lying down, it does not appear that the average overall energy expenditure during sleep is any different than the resting metabolic rate. In fact, research shows that while your energy expenditure does decrease during the first half of sleep, during the later half energy expenditure significantly increases along with REM sleep (3, 4). Your body simply does not store more fat more readily at night than at other times during the day.

However, while eating late at night is not impacted by your metabolic rate or vice versa, it is important to consider its impact on the body’s circadian rhythm. Your circadian rhythm, or circadian cycle, is the body’s master clock and regulates your natural sleep-wake cycle, digestion, eating habits, and hormones (5). This natural process affects most living things, including animals, plants, and microbes, and is impacted by light and darkness.

A study in the British Journal of Nutrition found that eating or drinking less than 1 hour before bedtime was associated with an increased risk of waking after the onset of sleep and a significant increase in the risk of inefficient and poor-quality sleep (6). Some studies have also shown that eating late at night is linked to disrupted circadian rhythms and may cause fluctuations in appetite-related hormones leptin and ghrelin, which can stimulate food intake (7, 8).

Infographic with pros and cons of eating late at night.

Benefits of Eating Late at Night

Here are some of the benefits of eating late at night:

Allows for dietary flexibility.

The ability to eat late at night allows for more dietary flexibility. Whether you’ve had a busy day and not had time to eat, you’ve worked a late shift, or you’re just hungry in the evening, the ability to eat late at night or before bed allows food dietary flexibility and enhanced food freedom.

May support recovery and muscle building.

Consuming a high-protein snack or meal before bed may help to support physical recovery and promote muscle synthesis. A 2012 study on healthy young male adults found that protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise overnight recovery (9).

Some food may help you sleep. 

Consuming certain foods as a late-night snack or before bed may actually help you fall asleep and/or enhance sleep. For instance, foods packed with magnesium or melatonin may help to enhance the body’s nutrient and hormone requirements for a good night’s sleep (10). While some people supplement with magnesium or melatonin, consuming foods rich in them may help promote falling asleep and staying asleep.

Cons of Eating Late at Night

Here are some of the drawbacks of eating late at night:

May be less mindful of hunger cues.

Late-night eating is often triggered by more than simply hunger cues. Whether you’re watching TV or reading a book, late-night eating is often triggered by emotions outside of physical hunger cues, which can lead to overconsumption of food and daily calorie intake. In fact, one study demonstrated that those who ate closer to bedtime tended to consume more overall calories than those who ate their last meal earlier (11).

May impact your food choices. 

Not only does eating late at night have the potential to cause you to eat more but it also tends to lead to poorer food choices overall. From a behavioral perspective, eating late at night may lead individuals to choose unhealthy and more calorie-dense foods. One study found that individuals who eat a higher proportion of their total calories in the evening are not only more likely to consume more junk food, fatty foods, and alcohol, but they are more likely to consume more calories over the day (12).

May exacerbate digestive issues.

For some individuals, eating late at night or before bed can exacerbate digestive issues such as acid reflux, heartburn, and indigestion. Given that the digestive process is a top-down system, as it is supported by gravity, lying down after eating can create stress on this otherwise vertical operating system. For instance, individuals with a condition known as GERD (gastroesophageal reflux disease) often experience symptoms of heartburn when they lie down after eating, as digestive juices flow back up into the esophagus and cause irritation due to a loosening of the muscular valve between the esophagus and the stomach called the lower esophageal sphincter (13).

May impact sleep quality.

While eating late at night may not directly impact sleep, especially if it’s a nutrient-dense choice, the time of day we eat has been shown to impact the body’s circadian rhythm or natural clock. Consistent poor-quality sleep is detrimental to health and, while the research does remain mixed on this subject, it is something to consider on an individual level.

May be problematic for certain health issues.

In certain individuals, eating dinner close to bedtime, when melatonin levels are high, disturbs blood sugar control, which can be problematic for certain individuals. Some research suggests that the blood sugar levels of individuals who eat late in the day are higher than those who eat earlier in the day (14, 15). The increase in calories, especially those from refined carbohydrates, and disruption of the body’s natural circadian rhythms may put individuals at an increased risk of type 2 diabetes.

Does eating late at night cause weight gain?

Eating late at night – between dinner and bedtime – has long been associated with weight gain, however; overall research shows that eating late at night is not a direct cause of weight gain. Rather, it is the consumption of excess calories throughout the day that can contribute to a calorie surplus and potentially lead to weight gain.

A 2007 study of 12 obese women in a metabolic ward found that late-night eating did not affect weight loss. The women went through three 18-day periods in which a similar range of calories was consumed and found no significant differences in weight, body fat, or fat-free mass (16).

A 12-week randomized clinical trial including 116 men and women was conducted comparing consistent meal timing and time-restricted eating demonstrated that, in the absence of other interventions, restricting evening eating is not more effective in weight loss than eating throughout the day (17).

A 2020 study, shared by the American Heart Association, found that eating late at night does not impact weight gain as long you’re controlling calorie intake. In the 12-week study, overweight adults ate the same healthy, pre-prepared foods, however, half of the group consumed the bulk, around 80%, of their calories before 1 p.m. each day, versus the other half group that ate the majority of their calories, around 50%, after 5 p.m. each day. By the end of the study, the researchers found that both groups lost weight and had decreased blood pressure, regardless of when they ate (18).

Finally, a 2021 study compared the effects of calorie restriction with and without time-restricted eating for weight loss in patients with obesity and found that a regimen of time-restricted eating was not more beneficial with regard to reduction in body weight, body fat, or metabolic risk factors than daily calorie restriction (19).

Yet, while there has been no identified definitive physiological reason why eating late at night would cause weight gain, there are still good reasons to be cautious about eating late at night (20). The reason for this is arguably much simpler than one may think; individuals who eat late at night are more likely to consume extra calories, while individuals who limit their eating hours are more likely to consume fewer calories.

A short cross-over study in healthy young adults of normal body weight found that restricting eating between the hours of 7:00 p.m. and 6:00 a.m. led to a moderate decrease in total calorie consumption, while one observational study showed that individuals who ate between 11:00 p.m. and 5:00 a.m. consumed roughly 500 more calories than individuals who limited their eating window to daytime hours (21, 22). While there is no physiological reason that late-night eating causes weight gain, from a behavioral perspective, individuals who eat late at night are more likely to overconsume calories, one we could have otherwise done without.

Furthermore, the types of food we tend to reach for in the evening – ice cream, chips, crackers, etc. – tend to be hyper-palatable and highly processed food, which may cause us to consume more. Not only are we often eating for reasons other than true hunger – be it boredom or stress – but the mindlessness of our eating behaviors late at night may cause us to consume far more food than is needed, which contributes to additional calories, and often “empty calories”, which contributes to weight gain in the long-run when done regularly.

Overall, there is limited evidence to support the idea that calories consumed in the evening have a greater impact than those consumed during the day and that eating late at night has a direct impact on weight gain. The current research demonstrates that it is total calorie intake, not the time you consume it, that determines whether an individual gains weight. So, while eating late at night won’t directly cause you to gain weight, it can if it causes you to eat more.

So, is it bad to eat food late at night?

It depends. When total calorie intake is controlled for, eating late at night has no direct physiological impact on weight gain. On the other hand, when total calorie intake is not controlled, eating late at night may cause an individual to overconsume calories, which can cause weight gain over time.

Furthermore, it may be more difficult to resist hyper-palatable foods. Not only may this lead to an overconsumption of calories but some research suggests that eating before bed may negatively impact the body’s natural circadian rhythm and impact digestive issues in certain individuals.

Infographic with healthy late night snacks.

Examples of Healthy Late Night snacks

If you choose to indulge in some late-night snacking, it’s best to reach for something well-balanced with protein, fiber, and healthy fats. Here are some healthy snack ideas:

  • Hummus and veggies
  • Almond butter and apple
  • Cheese and popcorn
  • Edamame and
  • Cottage cheese and raspberries
  • Yogurt and granola

If you struggle with excessive late-night eating, there are several strategies you can use throughout the day to help curb late-night snacking or you can work with a registered dietician to develop a plan that works best for your behaviors and goals.

The Bottom Line

Eating late at night is not inherently unhealthy and will not directly cause weight gain unless it causes you to eat more; your total daily calorie intake determines if you will gain weight. If you’re hungry late at night, do your best to opt for nutrient-dense whole foods and eat as mindfully as possible.

10 Principles of Intuitive Eating

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Intuitive eating has become a popular approach to food, but what exactly is it? Here are the ​principles of intuitive eating​ and how using them can change your relationship with food.

Scoop of vanilla ice cream in a waffle cone in a mason jar with a tub of ice cream and cones in the background.

Table of contents

What is intuitive eating?

Intuitive eating (IE) is a non-diet weight-inclusive approach that promotes eating based on internal cues, satisfaction, and the health of the mind and body (1). This adaptive style of eating is an alternative to dietary restriction that focuses on the promotion of health independent of weight or dieting.

The term “intuitive eating” was coined by two dietitians, Evelyn Tribole and Elyse Resch, and was developed in response to concerns about the mental and physical side effects of traditional diets, which primarily focus on body weight.

Individuals who eat intuitively routinely respect their internal hunger and satiety cues. Intuitive eaters are not preoccupied with food or eat to soothe their emotions, rather, they eat what they enjoy, without disregard for health, and stop when they are comfortably full.

Infographic with the 10 principles of intuitive eating.

The Intuitive Eating Principles

Intuitive eating is based on 10 primary principles which were outlined by the research of Tribole and Resch and include:

1. Reject the diet mentality.

The first stage of intuitive eating is to reject diet culture. Between social media, movies, magazines, and chit-chat among friends, diet culture is everywhere. We are constantly being bombarded with weight loss programs, quick fixes, and health products we are told we can’t live without. Not only is it important that we become aware of this messaging, but that we dismiss and/or challenge the associated thought processes.

2. Honor your hunger.

Hunger is the body’s physical way of telling you it needs energy and nourishment and, to eat intuitively, we must listen and respect our biological hunger signals. Unfortunately, ignoring our body’s natural hunger cues can lead to increased food cravings and may even trigger binge eating. The hunger-fullness scale is an intuitive eating tool that can help you get more in tune with your natural cues and help to distinguish between physical and emotional hunger.

3. Make peace with food.

Giving yourself unconditional permission to eat is another key principle of intuitive eating. Diet culture has led us to believe that there are “good” and “bad” foods and that by choosing to eat certain foods you are being morally “good” or “bad”, which can lead to unnecessary fear and guilt around food choices. When you adopt an “all foods fit” mentality, you create the space to ask yourself questions like Do I really want this now? and Will I feel good when I’m finished eating it? as opposed to just eating it because it was “forbidden”.

4. Challenge the food police.

Traditional diets are filled with rules; “Don’t eat after 8 pm”, “Bread makes you fat”, and “Meals should be less than 500 calories”. Not only are most of the rules unfounded and non-factual; you can eat after 8 pm, bread doesn’t make you fat, and meals can be as high or low in calories as needed, but these rules are part of the policing of food that makes eating intuitively nearly impossible. Dismissing the food police, which can be the voice inside your head or real people judging your food choices, can help to create a more neutral approach to food.

5. Feel your fullness.

In addition to honoring your body’s natural hunger cues, it’s important to honor your body’s natural fullness cues. To feel your fullness, you must listen to and respect your biological fullness signals to eat to a place of comfortable fullness and comfortable satiety. Just like hunger, the hunger-fullness scale can help distinguish between physical and emotional fullness to ensure you practice intuitive eating.

6. Discover the satisfaction factor.

While food is fuel, it’s also pleasure and an important part of culture, tradition, and celebration. Finding satisfaction in our food goes far beyond our taste buds as it acknowledges how food makes us feel physically, spiritually, and emotionally, and the many roles food plays in our life. The satisfaction factor helps you find pleasure in food instead of solely focusing on what you are “supposed” to eat.

7. Cope with your emotions without using food.

Emotional eating is a way of eating used to suppress or soothe negative emotions. Be it stress, anger, fear, boredom, sadness, or loneliness, many people reach for food to cope with their feelings. Learning to comfort yourself and resolve issues without using food is one of the biggest principles of intuitive eating. While we can recognize that emotional eating does sometimes serve a purpose, it’s important to get to the root of these issues, through personal work or with a therapist, to find ways to nurture yourself without always turning to food.

8. Respect your body.

Respecting your body is about acceptance of your biology. We are all uniquely different shapes, sizes, and colors, and to respect your body is to accept your body and treat it with respect and kindness. Intuitive eating is about acknowledging your “genetic blueprint” and respecting the incredible functions and actions our body can accomplish to foster a more positive body image.

9. Exercise.

Learning to move your body in a joyful and energizing way can help you shift your focus from weight loss-oriented exercise to exercise that makes you feel good. The health benefits of exercise go far beyond weight loss and muscle building, as they can benefit everything from blood pressure to mood to self-esteem (2, 3, 4). Instead of exercising to burn calories, this principle of intuitive eating recognizes that it feels good to move your body.

10. Honor your health.

Contrary to popular belief, practicing intuitive eating still requires you to make food choices that honor your health. Intuitive eating is not about eating whatever you want whenever you want it, it’s about practicing “gentle nutrition” by eating in a healthy, balanced, and consistent way that makes you feel good. While you don’t need to restrict foods, you must prioritize nutrient-dense whole foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, seeds, dairy products, meat, poultry, and seafood, to create balanced meals and support your overall health.

Pros and Cons of Intuitive Eating

Some of the benefits of intuitive eating include (5):

  • Acknowledges your individual wants, needs, and food tastes.
  • Helps foster a healthy relationship with food.
  • Helps identify between physical or emotional hunger cues.
  • Encourages healthier coping mechanisms.
  • Relieves you of dietary restrictions.
  • Increases long-term sustainability.

Some of the downfalls of intuitive eating include:

  • Requires a level of self-control.
  • Can be too lacking in structure for some.
  • Requires a level of nutrition knowledge.
  • It is a practice that can take time.
  • Difficult for people with dysregulation of satiety signals or eating disorders.
  • Less practical for performance, weight loss, and body composition goals.

Is intuitive eating the same as mindful eating?

While both involve an increased awareness, intuitive eating and mindful eating are not the same thing. Intuitive eating is a framework that stretches far beyond mealtimes, while mindful eating focuses on the experience of eating. Mindful eating focuses on individuals’ sensual awareness of the food and the what, where, when, why, who, and how of eating.

That said, the principles of mindful eating can be used as part of intuitive eating to help honor your hunger, feel your fullness, and discover the satisfaction factor of your food.

Can I lose weight by eating intuitively?

While intuitive eating is not designed for weight loss goals, it can help in some cases (6, 7, 8). Unlike traditional weight loss diets, which require calorie counting, portion control, or food restrictions, intuitive eating addresses emotional hunger, which is a major factor in calorie intake for some.

To lose weight, you must consume fewer calories than you are expending to create a calorie deficit so your body utilizes stored energy (body fat) as fuel. For this reason, calorie-restrictive diets are generally recommended as they intentionally reduce the number of calories consumed. However, given the principles of intuitive eating include learning to feel your fullness and cope with your emotions without using food, if one can learn to do so, they may reduce calorie intake from emotional eating, which could cause weight loss to occur naturally. Albeit it’s not guaranteed.

If you have a goal of weight loss but don’t want to track calories or macros and want a more intuitive approach, there are several strategies you can implement to lose weight without counting calories.

Does the intuitive eating approach work for everyone?

Although intuitive eating can and does work for many, it may not work for everyone. Some research suggests that intuitive eating does not work for certain segments of the population, including those with eating disorders, due to dysregulation of their satiety signals (9). Moreover, for individuals with specific health conditions, such as diabetes or high blood pressure, specific dietary restrictions are required.

If you are unsure whether or not intuitive eating will work for you, it is best to speak to a registered dietitian to determine the best dietary approach for your health and your goals.

The Bottom Line

Intuitive eating is a non-diet approach to eating that focuses on the promotion of health independent of weight. The principles of intuitive eating are to reject the diet mentality, honor your hunger, make peace with food, challenge the food police, feel your fullness, discover the satisfaction factor, cope with your emotions without using food, respect your body, exercise, and honor your health.

Italian Breakfast Bowl

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Mix up breakfast with this savory Italian breakfast bowl recipe! Ready in 30 minutes and made with minimal ingredients, these bowls are packed full of protein, fiber, and flavor.

Italian breakfast bowl with a runny poached eggs with pesto and a fork, and fresh herbs on the side.

As much as I love oatmeal for breakfast, I love a savory breakfast, and although you can certainly make savory oatmeal bowls, these farro-filled Italian breakfast bowls are a fun twist on a favorite.

If you’ve never tried it, farro is an ancient Italian grain and one of the highest protein grains. It has a chewy texture and nutty flavor, and works well in everything from soups to salads, and also works well for breakfast. While you can use it to make a sweet breakfast bowl, I think it works well with eggs and is the perfect base for these poached egg breakfast bowls.

Poached egg breakfast bowl with farro, prosciutto, sautéed spinach and tomatoes, ricotta cheese, and fresh basil on top.

Why You’ll Love It

  • High in Protein – The combinations of farro, eggs, and prosciutto ensures that each bowl contains over 35 grams of protein.
  • High in Fiber – These grain and veggie-loaded bowls contain 6 grams of fiber per serving.
  • Versatile – You can mix and match the grain, vegetables, and toppings to make the bowls suit your personal needs.
Eggs, ricotta, spinach, farro, cherry tomatoes, olive oil, and prosciutto.

Ingredients + Substitutions

  • Farro – To add some complex carbohydrates. If you can’t find farro, you can wheat berries or quinoa instead.
  • Eggs – To add some protein. While the recipe calls for poached eggs, you can make scrambled eggs or fried eggs if preferred.
  • Prosciutto – To add some more protein. If you don’t have prosciutto, you can use capicola or salami, or cook some regular bacon instead.
  • Ricotta Cheese – To add some more protein and healthy fats.
  • Veggies – A combination of tomatoes and spinach to add some micronutrients and fiber. If you don’t like spinach, kale will also work well.
  • Olive Oil – To cook the veggies.
  • Salt and Pepper – To season.
  • Pesto – To add flavor, although optional. I used homemade fresh basil pesto but you can use store-bought if preferred.
  • Fresh Herbs – A bit of fresh parsley and basil to serve, although optional.

Dietary Adaptions

To Make it Gluten-Free: Swap the farro for quinoa.

To Make it Dairy-Free: Omit the ricotta cheese.

Close up of a Italian poached egg breakfast bowl.

Red’s Nutrition Tip

Eating a high-protein breakfast can help to balance blood sugar, stabilize energy, and minimize cravings throughout the day. Plus, eating enough protein at breakfast can help to ensure you are reaching your optimal daily protein needs. The combination of high-protein breakfast foods, such as eggs and prosciutto, is a great way to create a healthy and protein-packed meal.

Serving Suggestions

These Italian breakfast bowls are a well-balanced meal idea complete with protein, carbohydrates, fiber, and healthy fats. If you want to add more micronutrients, I suggest serving them with a side of fresh fruit, such as berries, orange slices, or sliced pear.

Italian farro and egg breakfast bowl.

Storage

To Refrigerate: Once cooked and cooled, the farro, veggies, and poached eggs can be stored fully assembled or individually in separate airtight containers for up to 4 days.

To Freeze: The cooled farro and veggies can be stored in airtight containers in the freezer for up to 3 months. The poached eggs cannot be frozen.

To Reheat: Once frozen, the farro and veggies can be reheated in the microwave for 1-2 minutes. The poached eggs can be reheated in a pot of simmering water by gently submerging them in the water for 30–60 seconds or warmed through before removing them with a slotted spoon.

More Italian Breakfast Recipes:

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Italian breakfast bowl with a runny poached eggs with pesto and a fork, and fresh herbs on the side.

Italian Breakfast Bowl

Author: Stephanie Kay

With 36 grams of protein and 6 gram of fiber, these Italian-inspired egg breakfast bowls are a filling and healthy way to start the day.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 bowls 1x
  • Category: Breakfast
  • Method: Stovetop
Print Recipe

Ingredients

  • 3/4 cup farro, uncooked
  • 4 eggs
  • 4 slices prosciutto
  • 1/4 cup ricotta
  • 1 tablespoon olive oil
  • 1 cup cherry tomatoes
  • 2 cups spinach
  • Salt
  • Black pepper
  • Fresh herbs, such as basil or parsley, to serve
  • Pesto, to serve (optional)

Instructions

  1. Place the farro in a fine mesh colander, rinse it under colder water, and then strain off excess water. Fill a medium pot with well-salted water, bring to a boil, add farro, lower the heat, and simmer uncovered according to package directions (see notes section below), stirring occasionally, until the farro is tender but pleasantly chewy. Once cooked, drain and set aside.
  2. In a small pan on medium-high, warm the olive oil, then add the cherry tomatoes, and cook for 2-3 minutes until they begin the blister on the bottom, then give them a good shake in the pan, and cook for another 1-2 minutes. Add the chopped spinach and cook for a final 1 minute, stirring frequently, until the cherry tomatoes begin to break and the spinach has wilted.
  3. Bring a separate medium pot of water to a boil, then reduce the heat to low. While waiting for the water to boil, crack an egg into a small bowl or ramekin.
  4. Once the water is boiling, add 1 tablespoon of vinegar to the water (optional) and stir the water so that it moves in a circular motion. Gently drop the egg into the water, working one egg at a time, give the water another gentle stir, and cook for 4 minutes. Once cooked, scoop the eggs out with a slotted spoon, and remove any excess water.
  5. Once everything is cooked, fill each bowl with a layer of cooked farro, cooked tomatoes and spinach, two slices of prosciutto, poached eggs, and a dollop of ricotta. Add a drizzle of pesto (optional), and sprinkle with salt, pepper, and fresh herbs to serve.

Notes

To Cook Farro: Farro cooking times vary based on the type of farro used. Pearled farro cooks in 10 to 20 minutes; semi-pearled farro cooks in 20 to 30 minutes; and whole farro cook in 30-40 minutes.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 548 calories
  • Sugar: 3 grams
  • Fat: 22 grams
  • Carbohydrates: 51 grams
  • Fiber: 6 grams
  • Protein: 36 grams

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Flexible Dieting 101: The Beginner’s Guide

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Flexible dieting is a popular nutrition approach in the health and fitness community, but what exactly is a “flexible diet”? Here is everything you need to know about flexible dieting, what it is, the pros and cons, and how to use it to support a performance, weight loss, or body composition goal.

Whole rectangle pizza with arugula on a wood cutting board with two empty plates and a glass of red wine.

Table of contents

What is Flexible Dieting?

Flexible dieting is a dietary approach that allows you to meet your calorie and macronutrient needs while eating the foods you enjoy.

Unlike most diets, flexible dieting does not restrict certain foods or food groups, and does not label foods as “good” or “bad”. Instead, it focuses on monitoring your macronutrient intake, also known as “counting macros“, to reach your health goal, be it to lose weight, gain weight, improve performance, improve body composition, or other.

To use an analogy, flexible dieting treats your food intake like a budget. How much money you can spend depends on how much money you earn and how you spend your money can impact your financial health. The more money you earn, the more money you have to spend, but it’s important to ensure you are paying all of your bills before you treat yourself to holidays, new clothes, or fancy cars. Moreover, if you want to save money, you will need to factor that into your expenses and overall spending.

Like a financial budget, flexible dieting provides a budget for calories and macros. The objective is to stay within your budget and use your budget to support your body’s basic needs and overall health, by making nutrient-dense food choices, before you treat yourself to empty calories.

While there is room for everything in a flexible diet – healthy food and “junk food” – it’s best to use most of your calories on healthy food choices to ensure you are consuming adequate protein, carbohydrates, fat, fiber, and micronutrients to support your goals AND your overall health.

The flexible dieting approach was popularized by the If It Fits Your Macros (IIFYIM) approach, where one could eat anything as long as they hit their macros, however, it has evolved to have a more holistic approach that encourages consuming primarily nutrient-dense foods to support macronutrient and micronutrient intake.

Infographic on what is a flexible diet and the pros and cons of flexible dieting.

Benefits of Flexible Dieting

Here is a list of the some of pros of flexible dieting.

Easy to follow.

Although it does require tracking, a flexible diet is easy to follow because there are so few rules, no “off-limit foods”, or complicated meal plans to adhere to. You can make food choices based on personal preference, track them, and get on with your day.

Provides more freedom.

While most diets require specific food restrictions, flexible dieting allows for a lot of food freedom as it allows the dieter to eat anything they want as long as they hit their calorie and macro targets. In doing so, flexible dieting can help to promote a healthy relationship with food by demonstrating that all foods can be included in a healthy diet, even if your goal is to lose weight, which has been shown help to prevent binge eating (1).

Focuses on macronutrients.

Unlike other diets, especially weight loss diets, flexible dieting focuses on calorie intake and macronutrient intake. While calories are king for weight loss, macronutrients play a vital role in energy levels, satiety, digestion, body composition, and overall health (2, 3, 4). For example, consuming adequate carbohydrates is essential for performance goals, adequate fiber is essential for gut health, and adequate protein is essential for building and maintaining muscle mass and promoting satiety.

Can be very educational.

If you’ve never tracked your food, it can be a very educational and enlightening experience. Not only can you learn more about the calorie content and macronutrient breakdown of your food choices, but you can learn more about portion sizes, how much to eat for your personal goals, and how the food you eat makes you feel. The sheer act of tracking foods and portions creates a level of awareness that can help create healthy eating habits you can maintain for the long term.

Promotes sustainability.

The number one reason diets fail is because they are unrealistic for the long term. Research has repeatedly shown that any diet that restricts calories will support weight loss, however, research has shown that people who follow diets with greater flexibility have greater long-term success. (5, 6) While many diets are easy to follow for a couple of weeks or months, they often overly restrict foods or specific food groups, which makes them difficult and unpleasant to stick to over time. Fortunately, the flexible dieting approach begins with an “all foods fit” mentality, which tends to increase overall adherence.

Drawbacks Flexible Dieting

Here is a list of some of the cons of flexible dieting.

Does not ensure food quality.

While flexible dieting emphasizes macronutrients, it does not emphasize micronutrients. For this reason, dieters can hit their macro targets without choosing high-quality protein, healthy fats, and fiber-rich carbohydrates. While healthy food choices are encouraged, they are ultimately left to the dieter to decide.

Requires consistent effort.

Tracking, weighing, and measuring foods can be very time-consuming, especially if you are new to it. To accurately track macros and caloric intake, you must weigh or measure everything you eat and drink. While using apps can help to make this easier, and even be enjoyable for analytical people, it can feel anything but flexible for some.

Requires nutrition knowledge.

Although the process of flexible dieting can be educational, it also requires a basic level of nutrition knowledge. Unlike other diets with black-and-white rules, flexible dieting requires a basic understanding of calories, macronutrients, and hand portion sizes, as well as how to adapt your calorie needs and macro targets as you progress or if your goal changes.

May promote unhealthy habits.

Flexible dieting can be slippery for some people. If you’ve ever struggled with disordered eating, the level of attention to food and tracking required in a flexible diet may be a trigger. While not encouraged, intense food restriction has been linked to eating disorders including anorexia nervosa, bulimia nervosa, and binge eating disorder, which can all lead to major health problems (7, 8).

Infographic on how to create a flexible dieting plan.

How To Create a Flexible Dieting Plan

Here are the steps to create a personalized flexible diet plan.

1. Calculate Your Calorie Needs.

The first step for creating a flexible dieting plan is to determine your total daily calorie needs. Your total daily energy expenditure (TDEE) is the estimated total number of calories your body expends per day and takes into account your resting energy expenditure (REE) and non-resting energy expenditure (NREE) (9).

Your REE is the number of calories you burn at rest and is also known as your basal metabolic rate (BMR). Your NREE is the number of calories you burn digesting food, performing basic daily activities, exercising, and is made up of the energy expended by the body’s thermic effect of food (TEF), non-exercise activity thermogenesis (NEAT), and exercise activity thermogenesis (EAT). Your REE and NREE collectively make up your metabolism.

Exactly how many calories you need depends on your age, height, weight, sex, activity level, and goals, for example:

  • To support general health and/or maintain weight, you need to eat enough calories to meet your TDEE.
  • To lose weight and/or lose body fat, you need to eat fewer calories than your TDEE to create a calorie deficit.
  • To gain weight and/or build muscle, you need to eat more calories than your TDEE to create a calorie surplus.

You can calculate your TDEE by using the Mifflin-St Jeor equation or by using an online calorie calculator, such as tdeecalculator.net. It’s important to note that this calorie calculation is an estimate and may need to be increased or decreased based on results and real-time feedback. For example, if you have a goal of weight loss and have been tracking consistently for several weeks but are not losing weight, you can decrease your calorie target to increase the size of your calorie deficit.

3. Calculate Your Macros.

Once you’ve calculated your calorie needs for your goal, the next step is to determine your macro breakdown.

Calories are made up of macronutrients, protein, carbohydrates, and fat. When we consume food and drinks we are consuming macronutrients and the macronutrient composition of your food and drinks determines their calorie content. Each macronutrient we consume provides a certain number of calories:

  • Protein = 4 calories per gram
  • Carbohydrates = 4 calories per gram
  • Fat = 9 calories per gram

While the most optimal macronutrient balance depends on your goals, on average, the recommended macro breakdown range as follows (10, 11):

  • Carbohydrates: 45-65% of total daily calories
  • Fats: 20-35% of total daily calories
  • Proteins: 10-35% of total daily calories

3. Track Your Food.

Once you’ve determined your total daily calorie needs and the best macronutrient breakdown to reach your goals, you can start tracking your food. There are many ways to track your food, but the most popular method is to use one of the many food-tracking apps on the market, such as MyFitnessPal, My Macros, or Carbon Diet.

To accurately track food, you will need to weigh and/or measure all of the foods you eat, track them in your chosen app, and meet your daily calorie and macro targets.

How Flexible Dieting Works for Different Goals

Unlike many other diet approaches, flexible dieting can support nutrition goals beyond weight loss. Calorie and macro targets can be adjusted to support everything from marathon training to pregnancy to general health.

Depending on the person’s specific goal, calorie intake can be increased or decreased and macro targets can be adjusted to provide more or less protein, carbohydrates, and fat to ensure the individual is consuming the most optimal ratios for their personal goal. For example:

  • To support weight loss, the calorie target can be decreased to create a calorie deficit, and the protein target increased to ensure lean muscle mass is maintained.
  • To support endurance training, the calorie target can be increased to meet energy expenditure, and the fat and carbohydrate targets can be increased on training days to optimize workouts.
  • To support muscle-building, the calorie target can be increased to create a calorie surplus, and the carbohydrate and protein targets can be increased to support muscle gain.
  • To support general health, the calorie target can be designed to meet daily energy expenditure, and the macro targets can be divided in a balanced manner that suits personal preference while maintaining ranges that support optimal health.

Tips for Flexible Dieting

Prioritize whole foods. Aim to consume 80-90% of your calories from high-quality foods, such as fruits, vegetables, nuts, seeds, whole grains, beans, lentils, dairy products, meat, poultry, and seafood. This will help to ensure you are prioritizing micronutrient intake while meeting your calorie and macronutrient targets. Be sure to read food labels and refer to the ingredients list to ensure you are focusing on minimally processed foods.

Focus on protein. If you find hitting your macro targets difficult, at least, focus on your protein intake. Protein is the most satiating macronutrient and will help to make you feel fuller and more satisfied, especially if you are in a calorie deficit. Look for ways to increase your protein intake at meals so you never miss your protein target.

Track your fiber. While fiber is not one of the primary macronutrients, tracking your fiber intake is highly beneficial for overall health, gut health, and satiety signals. Include high-fiber foods, such as beans, lentils, fruits, and vegetables, to ensure you are consuming adequate fiber within your calorie and macro targets.

Plan ahead. Planning your meals in your app the day before or in the morning can help reduce stress around decision-making and make hitting your targets much easier. If you wait until the end of the day to log your food, you may be left with a less-than-ideal number of calories and balance of macros to make a meal. If you know you’ll be visiting a restaurant, look up the menu beforehand, log your meal choice, and build your other meals for the day around it.

Treat yourself. The point of flexible dieting is to be flexible. While you want to prioritize healthy food choices overall, because there are no “off-limit” foods, you can (and should) enjoy your favorite foods. Once you’ve prioritized whole foods, enjoy the 10-20% of your remaining calories to eat the foods you love and celebrate life.

Don’t neglect activity. While flexible dieting is all about what you consume, don’t forget that how you spend your time is important. Whether you have a goal of weight loss or general health, you must prioritize daily physical activity in your life.

The Bottom Line

Flexible dieting is a diet approach that can be used to lose weight, gain weight, increase performance, or support general health. Flexible dieting involves tracking your food intake, by weighing and measuring your food and drinks, to ensure you are eating to a calorie target and macro targets. By determining your total daily energy expenditure, you can determine how many calories you need to eat and the optimal macronutrient balance of protein, carbohydrates, and fat to reach your health goals.

Burger Bowls with Special Sauce

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Turn burger night into a healthy feast with these deconstructed burger bowls with special sauce. Ready in 30 minutes, this recipe is perfect for a quick and easy dinner.

Loaded burger bowls with special sauce with a fork on a white background.

If you like burgers, but you’re trying to eat more veggies, a burger bowl or “burger salad” is a fun way to do it. The combination of juicy ground beef, crispy bacon, and special burger sauce helps to satisfy a burger craving while increasing your veggie intake at the same time.

While I designed this loaded burger bowl recipe to cook the ground beef from scratch, this recipe is a great way to use up leftover burgers. Just chop or break the cooked burgers into bite-size pieces, warm them up, and add them to your favorite salad with a generous drizzle of special sauce as a dressing.

Two ground beef burger bowls with special sauce drizzled on top and a side fries.

Why You’ll Love Them

  • Quick and Easy – Ready in less than 30 minutes, this recipe is great for a weeknight dinner.
  • High in Protein – The combination of juicy ground beef and bacon each burger bowl contains 34 grams of protein.
  • Full of Flavor – The homemade special sauce adds a punch of flavor to every bite.
Ingredients for loaded burger bowls; ground beef, bacon, lettuce, tomatoes, red onion, pickles, and special sauce.

Ingredients + Substitutions

  • Ground Beef – To add some protein. I used lean ground beef, but you can use regular ground beef, or use ground turkey or chicken if preferred.
  • Bacon – To add some more protein and ensure the bowls are fully loaded. You can use traditional pork bacon or turkey bacon if preferred.
  • Lettuce – To add some veggies and make the bowls. I used romaine lettuce, but iceberg lettuce, mixed greens, spinach, or kale would also work.
  • Tomatoes – To add some more veggies. I use cherry tomatoes, but grape tomatoes or diced whole tomatoes will also work.
  • Red Onion – To add some color and crunch.
  • Pickles – To add some saltiness. I used bread and butter pickles, but you can use any sliced pickles you like.
  • Mayonnaise – To make the special sauce. If you don’t like mayonnaise, you can use plain Greek yogurt instead.
  • Tomato Paste – To add to the special burger sauce. You can use ketchup if preferred, see the notes section of the recipe card for details.
  • Mustard – To flavor the special sauce. Regular yellow mustard is recommended, but Dijon mustard will also work.
  • Spices – Some garlic powder to season the burgers and some smoked paprika to flavor the special sauce.

Dietary Adaptions

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

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

Small white bowl filled with special sauce.

How to Make Loaded Burger Bowls

  1. Make the special sauce. In a small bowl, add the mayonnaise, tomato paste, mustard, minced pickles, paprika, onion powder, and garlic powder, and whisk to combine.
  2. Cook the ground beef. In a large skillet, warm the olive oil on medium-high heat, add the ground beef, garlic powder, salt, and pepper, and cook for 7-8 minutes, breaking the meat up with a wooden spoon or spatula, until cooked through.
  3. Prep the veggies. Chop the lettuce, slice the tomatoes, and thinly slice the red onion.
  4. Assemble the bowls. Once the beef is cooked, divide the lettuce, tomatoes, red onion, and pickles evenly across 4 bowls, top with cooked ground beef, crumbled bacon, shredded cheese, and top with sauce.
  5. Serve and enjoy! The bowls can be served immediately or cooled and stored in the fridge.

You can find the detailed instructions in the recipe card below.

Bowl with lettuce, tomatoes, and pickles, with a bowl of ground beef, bowl of fries, and a bowl of special burger sauce.

Red’s Nutrition Tip

I made this recipe with ground beef but you could certainly make it with ground chicken or turkey if preferred. The nutritional values of beef and chicken are much closer than most people think, especially lean ground beef, however, you can make the swap if you want to reduce the fat or calorie content.

Serving Suggestions

These bowls are a great source of protein, fat, and fiber, and can be enjoyed as is as a healthy meal. If you want to make it a more balanced meal, you can add some complex carbohydrates by adding some roasted potatoes to the bowls, serving them with a side of sweet potato fries, or a side of crusty bread.

You can also adapt the recipe to suit your own diet needs and health goals, for instance:

  • To make them higher in protein, increase the amount of ground beef, add an extra slice of bacon, and/or top your bowl with a fried egg.
  • To make them lower in fat, swap the ground beef for lean ground beef, ground turkey, or ground chicken, the bacon for turkey bacon, and the mayonnaise for 0% plain Greek yogurt.
  • To add more fiber, add some high-fiber vegetables to the bowls, such as broccoli, kale, cooked sweet potatoes, or brown rice.
Close up of beef burger bowl with shredded cheese, pickles, and special sauce on top.

Storage + Reheating

To Refrigerate: The cooked ground beef and cooked bacon can be stored in separate airtight containers in the fridge for up to 5 days. The special sauce can be stored in a separate origin container in the fridge for up to 1 week.

To Freeze: The cooked ground beef and cooked bacon can be stored in an airtight container in the fridge for up to 3 months.

To Reheat: Once thawed, the ground beef and bacon can be reheated in the microwave for 1-2 minutes.

More Ground Beef Recipes:

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Loaded burger bowls with special sauce with a fork on a white background.

Burger Bowls with Special Sauce

Author: Stephanie Kay

Ready in 30 minutes with over 30 grams of protein per serving, these loaded burger bowls are perfect for a quick lunch or dinner. Plus, you can easily double or triple the recipe without much effort so they are great for serving a crowd.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 4 bowls 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

Burgers:

  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

Bowls:

  • 1 head romaine lettuce, chopped
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 1/2 cup pickles, sliced
  • 4 slices bacon, cooked (optional)
  • 1/4 cup shredded cheese (optional)

Special Sauce:

  • 1/2 cup mayonnaise
  • 2 tablespoons tomato paste
  • 2 teaspoons yellow mustard
  • 2 tablespoon pickles, minced
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • Salt and pepper, as needed

Instructions

  1. In a small bowl, add the mayonnaise, tomato paste, mustard, minced pickles, paprika, onion powder, and garlic powder, and whisk to combine. Taste and adjust seasoning with salt and pepper as needed and then set it aside.
  2. In a cast iron pan or heavy bottom skillet on medium-high heat, warm the olive oil. Add the ground beef, and sprinkle with garlic powder, salt, and pepper. Cook the beef, breaking it apart with a spatula or wooden spoon into small pieces, for 7-8 minutes or until cooked through.
  3. While the beef is cooking, prepare the veggies; chop the lettuce, and slice the tomatoes and red onion.
  4. Once the beef is cooked, assemble the bowls. Divide the lettuce, tomatoes, red onion, and pickles evenly across 4 bowls, top with 1/4 of the cooked ground beef, crumbled bacon (optional), shredded cheese (optional), and top with a drizzle of special sauce.
  5. These bowls can be served immediately and any leftover ground beef and bacon can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months. Leftover special sauce can be stored in an airtight container for up to 1 week.

Notes

To Use Ketchup: Swap the tomato paste for 2 tablespoons of ketchup.

To Use Fresh Garlic: Swap the garlic powder for 1 finely grated garlic clove.

To Use Fresh Onion: Swap the onion powder for 1 tablespoon of finely grated onion.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 577 calories
  • Sugar: 17 grams
  • Fat: 38 grams
  • Carbohydrates: 27 grams
  • Fiber: 5 grams
  • Protein: 34 grams

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About Stephanie

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

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