Stephanie Kay Nutrition

Real Food for Real Life

Applesauce Muffins

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Made with applesauce and cinnamon, these applesauce muffins are moist, fluffy, and filled with warming flavors. Use them as a healthy snack or a light breakfast, or add a sprinkle of cinnamon sugar on top for an extra sweet treat.

Applesauce Muffins with Cinnamon Sugar

What You’ll Need

Here are the ingredients you’ll need to make these healthy applesauce muffins:

  • Applesauce: You can’t make applesauce muffins without applesauce! I suggest using unsweetened applesauce, as the sugar in the recipe will help to sweeten the muffins. If you only have sweetened applesauce simply reduce the amount of sugar slightly.
  • Flour: The recipe calls for all-purpose flour, as I think it provides the best texture, however, you could use whole-wheat flour if you prefer, or use a 1-to-1 gluten-free flour if you want to make the muffins gluten-free.
  • Sugar: I used a combination of white sugar and brown sugar in these applesauce muffins. The white sugar provides sweetness, but the limited amount ensures they are not too sweet, while the brown sugar provides moisture and a caramel-like flavor at the same time.
  • Butter: To provide some moisture and healthy fats.
  • Egg: To help bind the muffins and make them fluffy.
  • Vanilla Extract: To enhance the sweetness and flavor of the muffins.
  • Cinnamon: To add some warmth and sweetness and create a light cinnamon sugar topping.
  • Add-Ins: While I did not add any to my recipe, this applesauce muffin batter welcomes a variety of add-ins, such as walnuts, raisins, or chopped apples, for a little extra flavor and texture.

In addition to the above, you’ll also need some baking essentials in the form of baking soda, baking powder, and salt to ensure your batter rises into light and fluffy muffins.

Dietary Adaptations

To Make them Gluten-Free: Swap the all-purpose flour for a 1-to-1 gluten-free flour.

To Make them Dairy-Free: Swap the melted butter for olive oil or melted coconut oil.

To Make them Vegan: Swap the melted butter for olive oil or melted coconut oil and use a flax egg instead of an egg. To make a flax egg, mix one tablespoon of ground flaxseed meal with three tablespoons of water, stir to combine, then allow it to sit in your fridge for 15 minutes to set up and thicken before adding it to your recipe.

To Increase the Fiber Content: Swap all-purpose flour for whole wheat flour, use half of each, or reduce the flour by 1/2 a cup and add a 1/2 cup of rolled oats.

To Decrease the Sugar Content: Reduce the white sugar and brown sugar to 1/4 cup each and omit the cinnamon sugar topping completely.

How to Make Healthy Applesauce Muffins

Honestly, these applesauce muffins are so easy to make, here’s what you’ll do:

  1. Mix the dry ingredients,
  2. Mix the wet ingredients,
  3. Mix the muffin batter,
  4. Transfer the mixture to a muffin tin,
  5. Bake the muffins until golden brown,
  6. Allow the muffins to cool,
  7. Top with cinnamon sugar,
  8. And enjoy!

Not only are these muffins super easy to make but they are kid-friendly and store really well in the freezer, so they are great for batch cooking and meal prep.

Healthy Applesauce Muffins

The Best Applesauce to Use for Muffins

It’s best to use unsweetened applesauce when baking as you can better control the sweetness and sugar content by adding your own sugar. While homemade applesauce would arguably provide the best flavor, store-bought applesauce is easy to find and just as good for you.

Storage + Reheating

To Store: Allow the muffins to cool completely and then store them in an airtight container at room temperature for up to 3 days or in the fridge for up to 5 days.

To Freeze: Once cooled, place the muffins in an airtight container and store them in the freezer for up to 3 months. Thaw muffins

To Reheat: You can warm muffins in the microwave for 30 seconds.

More Healthy Apple Muffins Recipes:

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Applesauce Muffins with Cinnamon Sugar

Applesauce Muffins

Author: Stephanie Kay

These moist, fluffy, and healthy applesauce muffins are perfect for breakfast, snacks, or dessert. Plus, they keep well in the freezer so you can make a double batch for the weeks ahead.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins
  • Category: Muffins
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 2 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1/2 cup butter, melted
  • 1/3 cup white sugar
  • 1/3 cup brown sugar, packed
  • 1 1/4 cups applesauce
  • 1 egg
  • 1/2 teaspoon vanilla extract

cinnamon sugar topping (optional):

  • 2 tablespoons butter, melted
  • 2 tablespoons white sugar
  • 1/2 teaspoon cinnamon

Instructions

  1. Preheat the oven to 375°F and line a muffin tin with muffin liners or lightly grease it with butter.
  2. In a medium bowl, add the flour, baking powder, baking soda, cinnamon, and salt, and mix with a spatula or wooden spoon to combine.
  3. In a large bowl, add the melted butter, white sugar, and brown sugar and beat or whisk until smooth and well incorporated. Add the applesauce, egg, and vanilla extract, and whisk again to combine.
  4. Transfer the dry ingredients to the wet ingredients and gently mix to combine using a spatula or wooden spoon, being careful not to overmix the batter.
  5. Spoon the batter into the muffin cups, dividing it evenly to make 12 muffins.
  6. Transfer the muffin tin to the oven and bake for 20-22 minutes until a toothpick inserted into a muffin comes out clean.
  7. Once baked, allow the muffins to cool slightly in the muffin tin, then transfer them to a cooling rack to cool to room temperature.
  8. For the cinnamon sugar topping, add the sugar and cinnamon to a small bowl and stir to combine. Using a pastry brush, brush the top of a muffin with melted butter (or dip the top of the muffin into melted butter), then dip the muffin (upside down) into the bowl of cinnamon sugar, move it around a little until the top is well coated with cinnamon sugar, then return to the cooling rack. Continue these steps until all of the muffins are coated with cinnamon sugar.
  9. The muffins can be served immediately, stored at room temperature for 5 days, in the fridge for up to 7 days, or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 183 calories
  • Sugar: 8 grams
  • Fat: 8 grams
  • Carbohydrates: 25 grams
  • Fiber: 1 gram
  • Protein: 3 grams

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Sausage and Peppers Pasta

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Ready in less than 30 minutes, this Italian sausage and peppers pasta is a great dinner idea for busy weeknights when you need something quick and easy, while still being tasty and healthy. The simple combination of Italian sausages, bell peppers, onions, pasta, and parmesan cheese help to create a delicious and nutritious well-balanced meal.

I love pasta, especially pasta with a bit of heat. Whether it’s a pinch of chili flakes, a bit of spicy sausage, or a combination of the two, a good pasta dish covered in a tomato sauce with a bit of kick is my kind of pasta meal.

What You’ll Need

You’ll need the following ingredients to make spicy sausage and pepper pasta:

Pasta: I think rigatoni works best with sausage and peppers, but you could certainly use another pasta shape if you like; penne pasta, farfalle pasta, and conchiglie pasta would also work well.

Italian Sausages: The recipe is designed to be spicy so I used spicy Italian sausages, however, if you’re not a fan of spice, you could easily use a mild Italian sausage. If you’re not a fan of pork sausage, feel free to use beef sausages, turkey sausages, or chicken sausages instead.

Bell Peppers: Red bell peppers tend to provide the best flavor as they are the sweetest variety, however, yellow and orange bell pepper will work too. I don’t recommend using green bell peppers as they are too bitter.

Onion and Garlic: Some aromatics to enhance the flavor of the sausages.

Herbs and Spices: A bit of Italian seasoning to level up the Italian-inspired flavors and a sprinkle of red pepper flakes to turn up the heat.

Tomatoes: To tie the sauce together. I think a jar of passata works best but you could use diced tomatoes if needed.

Parmesan Cheese: Because no pasta dish is complete without parmesan cheese!

How to Make Italian Sausage and Peppers Pasta

Making pasta with sausage and peppers is incredibly quick and easy and makes great leftovers too. Here’s how to do it:

  • Cook the pasta. Begin by cooking your pasta in a large pot of salted water until al dente or cooked to your liking.
  • Cook the peppers. Add the red bell peppers to a pan with the onion and garlic and olive oil and cook until just tender.
  • Cook the sausage. Remove the Italian sausages from the casing, add them to the pan with the peppers and cook it in a pan until no longer pink.
  • Make the sauce. Once the sausage and peppers are cooked, add the tomato sauce and simmer everything for a few minutes until well incorporated to allow the flavors to come together.
  • Mix it up. Add the cooked pasta to the sauce and gently stir, add parmesan cheese and stir again, adding splashes of pasta water as needed until the desired consistency is reached and the pasta is well coated in the sauce.
  • Season and serve! Taste, adjust seasoning as needed, and serve!

The pasta is best served immediately with a sprinkle of freshly grated parmesan cheese, and you can add a few extra red pepper flakes for extra heat if you like.

Pasta with Sausage and Peppers

Variations

Don’t like spicy? Use a mild Italian sausage instead and omit the red pepper flakes altogether.

Can’t find rigatoni pasta? While any pasta shape will work, I think short-cut pasta, such as penne, rotini, elbows, bow ties, shells, and ziti, works best.

Don’t eat pork? You can use chicken sausage or turkey sausage instead, just make sure it’s Italian and/or spicy for the best results.

Want to make it gluten-free? Use gluten-free pasta instead, and ensure your sausages are gluten-free.

Want to make it vegetarian? You won’t get the same level of flavor, but you could use tofu sausage or ground tofu instead. Be sure to add a bit more olive oil and additional herbs and spices to make up for the fat and flavor you’ll be missing from the pork sausage.

Storage and Reheating

To Store: Allow the pasta to cool completely and then place it in an airtight container in the fridge for up to 5 days.

To Freeze: Allow the pasta to cool completely and then place it in an airtight container in the freezer for up to 3 months.

To Reheat: When you’re ready to eat, thaw the pasta completely, then add it to a pan on low-medium heat, add a splash of water, and heat until the pasta is warm and the sauce is smooth, adding small splashes of water to rehydrate the pasta as needed. The pasta can also be reheated in the microwave from thawed for 1-2 minutes.

More Healthy Pasta Recipes:

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Sausage Pepper Pasta

Sausage and Peppers Pasta

Author: Stephanie Kay

Made with spicy Italian sausages, onions, and red bell peppers, and ready in less than 30 minutes, this sausage and peppers pasta is a flavor-packed meal that is perfect for busy weeknights.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings
  • Category: Main
  • Method: Stovetop
  • Cuisine: Italian
Print Recipe

Ingredients

  • 12 ounces (340 grams) rigatoni, about 4 cups, or short-cut pasta of your choice
  • 1 tablespoon olive oil
  • 3 Italian sausages, casing removed
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon crushed chilies
  • 1 jar passata or tomato sauce, 24 ounces (680ml)
  • 1/4 cup parmesan cheese, freshly grated
  • Salt

Instructions

  1. Bring a large pot of well-salted water to a boil. Add pasta and cook to al dente or according to package directions. Once cooked, drain pasta, reserve 1 cup of the pasta water, and set aside.
  2. While the pasta is cooking, prepare the sauce. In a large pan on medium-high heat, warm the olive oil, then add onion and bell pepper and cook for 2-3 minutes until slightly tender. Then add sausage, squeezing the meat out of the casing, and continue to cook for 5-6 minutes, breaking the sausage up with a spatula or wooden spoon, until cooked through.
  3. Once the sausage is almost cooked, add the garlic, Italian seasoning, crushed chilies (optional), a pinch of salt, mix to combine with the vegetable and sausage mixture, and cook for another 1-2 minutes until fragrant.
  4. Add passata to the pan and stir to combine with the sausage and vegetable mixture and bring to a simmer. Taste and adjust with salt and spices as needed.
  5. Once the pasta is cooked, strain (be sure to reserve the extra cup of pasta water!) then transfer noodles to the pan with the sauce (or use the empty pasta pot if your pan is too small), gently tossing the pasta until coated with the sausage and pepper sauce.
  6. Add parmesan cheese, mix gently again to combine, adding small splashes of the reserved pasta water as needed until a smooth consistency is reached.
  7. Serve the finished pasta immediately with additional freshly grated parmesan cheese.
  8. Any leftover pasta can be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 660 calories
  • Sugar: 12 grams
  • Fat: 25 grams
  • Carbohydrates: 82 grams
  • Fiber: 7 grams
  • Protein: 27 grams

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Wild Rice Chicken Mushroom Soup

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Filled with wild rice, vegetables, thyme, and fresh herbs, this creamy chicken mushroom soup is the perfect meal to warm you up on a cold fall or winter day. Plus, it’s made with pantry staples making it a great go-to meal for those nights you’re just not sure what to make for dinner.

Chicken Mushroom Soup with Wild Rice

What You’ll Need

You’ll need the following ingredients to make this wild rice chicken mushroom soup.

  • Wild Rice: While you can use any type of rice in this soup, I think wild rice pairs best with the mushrooms, chicken, and earthy flavors of this soup. Not to mention, wild rice is a great source of complex carbohydrates and adds some fiber at the same time. If you can’t find wild rice, you can also use a wild rice blend.
  • Chicken: This recipe calls for chicken breasts, but any cut of boneless chicken will work well. If you have leftover cooked chicken, you can skip the step of cooking the chicken in the soup and add the leftover shredded chicken once the rice is cooked.
  • Mushrooms: For that earthy mushroom flavor.
  • Carrots, Onion, and Celery: A classic mirepoix blend creates the base for this soup.
  • Garlic and Thyme: For an earthy aroma and taste. Feel free to add a bay leaf or fresh rosemary if you like.
  • Chicken Broth: To enhance the chicken flavor. Feel free to use homemade or store-bought chicken broth, both will work very well.
  • Milk and Cream: The combination of milk and cream in this recipe gives the soup a rich and creamy texture without being too heavy.
  • Parmesan Cheese: A bit of freshly grated parmesan cheese to help thicken and flavor the soup. Pro Tip: Add an old parmesan rind into the pot as the soup cooks and allow it to simmer along it the other ingredients and dissolve into the broth for an ultra-rich taste. If there is any rind left once the soup is cooked just remove it before serving.

In addition to the above, you’ll also need some cooking essentials in the form of olive oil, butter, salt, black pepper, and a bit of fresh parsley to serve.

Wild Rice vs. Wild Rice Blend

Ironically, wild rice is not rice at all. Wild rice is an aquatic grass with an edible grain, native to North America, that has been long cultivated by Native Americans. Depending on your grocery store, “wild” wild rice may be hard to come by. Most wild rice sold in grocery stores isn’t wild at all, it’s commercially farmed, and because the production of wild rice is difficult, wild rice is more expensive than other rice varieties. For this reason, wild rice is often sold as part of a wild rice blend, along with red rice and brown rice, which helps to make it more affordable.

I used a wild rice blend in my soup, as it’s what I had available, both wild rice and a wild rice blend will work well in this recipe.

Best Mushrooms for Chicken Mushroom Soup

All edible mushrooms work well in soup; each mushroom has its own distinct flavor and texture and will enhance a soup in its own unique way. While button mushrooms and cremini mushrooms tend to be the most popular and common, everything from shiitake to portobello to porcini will work well in soup. In fact, a combination of mushrooms will arguably provide the most flavor.

How to Make Wild Rice Chicken Soup

You can find the detailed instructions below but here is a brief overview of how you’ll prepare this chicken mushroom wild rice soup.

  • Cook the veggies. Begin by cooking the mirepoix in some olive oil and butter until tend.
  • Sauté the mushrooms. Once the veggies have begun to soften, you’ll then add the diced mushrooms and sauté until they reduced in size considerably.
  • Add the broth and chicken. Once the veggies and mushrooms have cooked, you’ll add the chicken broth and raw chicken breasts, bring everything to a boil and allow to simmer until the chicken is cooked through.
  • Shred the chicken. Once the chicken is cooked, you’ll remove it from the pot and shred it into bite-sized pieces before returning it to the soup.
  • Add the milk, cream, and cheese. To give its creamy texture you’ll then add the milk, cream, and cheese and stir until well combined.
  • Serve and enjoy! Season with salt and black pepper to taste, portion into bowls, serve and enjoy!

In addition to making a hearty lunch or dinner, this soup keeps well in the fridge and freezer, so it makes a great meal prep idea too.

Chicken Mushroom Soup

 

Can you make it in a slow cooker?

Yes, you can make this soup in a slow cooker or a crockpot if you prefer. Simply add all the ingredients to a slow cooker or crockpot, except for the milk, cream, and cheese, and simmer on low for 8 hours or high for 4 hours. Once cooked, remove the chicken from the slow cooker, place it on a cutting board, and shred it into pieces, then return it to the soup along with the milk, cream, and cheese, and stir until well combined.

Dietary Adaptations

To Make it Gluten-Free: This recipe is already gluten-free, so no adaptations are needed.

To Make it Dairy-Free: Omit the cheese completely and swap the milk and cream for a can of coconut milk. Note, this will change the intended flavor of the soup.

To Make it Higher in Protein: Simply add an additional chicken breast or breasts to increase the protein content of this soup. Note, you will need to add more broth to cover the soup.

To Make it Lower in Fat: Omit the heavy cream and use non-fat or skim milk and low-fat cheese.

Storage and Reheating

To Store: Allow the soup to cool completely and then transfer it to an airtight container(s) and store it in the fridge for up 5 days.

To Freeze: Once the soup has cooled completely, place it in a freezer-safe airtight container and store it in the freezer for up to 3 months. For easy grab-and-go meals, you can store the soup in individual portion containers instead of one large container.

To Reheat: To reheat from the fridge, warm the soup in a pot on the stovetop on medium for 5 minutes or until warm. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until warm. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30 seconds increments as needed.

The best part about this chicken and mushroom soup is that it’s easy to make while being incredibly nutrient-dense at the same time. The combination of chicken, rice, vegetables, milk, cream, and parmesan cheese helps to create a well-balanced soup that is high in protein, full of fiber, and healthy fats.

More Chicken Soup Recipes:

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Chicken Mushroom Soup with Wild Rice

Wild Rice Chicken Mushroom Soup

Author: Stephanie Kay

This rich and creamy chicken mushroom soup works equally well for a healthy lunch or dinner. Feel free to swap wild rice for white rice or brown rice if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings
  • Category: Soups
  • Method: Stovetop
  • Cuisine: American
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Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 onion, diced
  • 4 carrots, peeled and chopped
  • 2 stalks celery, sliced
  • 3 cloves garlic, minced
  • 4 cups mushrooms, mixed, sliced
  • 2 teaspoons thyme
  • 1 cup wild rice, dry
  • 2 chicken breasts
  • 5 cups chicken broth
  • 1 cup milk
  • 1/2 cup cream
  • 1/4 cup parmesan cheese, grated
  • 1/4 cup parsley, roughly chopped
  • Salt
  • Pepper

Instructions

  1. In a large pot on medium-high heat, add olive oil and butter and allow butter to melt. Add onion, carrots and celery, and cook for 4-5 minutes until tender.
  2. Add mushrooms, stir to combine, and cook for an additional 5 minutes or until mushrooms are tender and have reduced roughly in half by size.
  3. Add garlic, thyme, a generous pinch of salt and bit of pepper, stir to combine, and cook for an additional 1-2 minutes.
  4. Add wild rice, cover with broth, and stir to combine. Submerge the raw chicken breasts in the broth, reduce the heat to a simmer, cover with a lid, and allow to cook for 30 minutes.
  5. After 30 minutes, remove the chicken from the pot and place it on a cutting board. Using two forks, shred the chicken into small bite-size pieces. Continue cooking the soup while you shred the chicken.
  6. Once shredded, return the chicken to the pot and simmer the soup, covered, for a final 10 minutes or until the rice is tender.
  7. Once cooked, turn off the heat, add milk, cream, parmesan cheese, and parsley and stir until well combined. Taste and season with salt and pepper as needed. If you find the soup too thick you can add an extra splash of broth or water until you reach a desired consistency.
  8. Serve the soup with a sprinkle of parsley and parmesan cheese and a side of crusty bread.
  9. Any leftover soup can be stored in an airtight container in the fridge for up to 5 days or the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 293 calories
  • Sugar: 8 grams
  • Fat: 11 grams
  • Carbohydrates: 32 grams
  • Fiber: 4 grams
  • Protein: 19 grams

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Scrambled Egg Breakfast Tacos

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Take breakfast to the next level with these quick and easy breakfast tacos! Filled with fluffy eggs, spicy sausage, avocado, and salsa, and ready in less than 15 minutes, these scrambled egg breakfast tacos are a wonderful morning meal for one or a crowd. Not to mention, they are a great way to use up leftovers from taco night too.

Scrambled Egg Breakfast Tacos

When it comes to breakfast tacos the options are truly endless. Whether you enjoy a combination of eggs and sausage, eggs and bacon, eggs and black beans, or eggs on their own, there are so many ways to make tacos a healthy and hearty morning meal. I opted for a combo of scrambled eggs and chorizo sausage for this recipe; however, you could certainly do a fried egg instead and/or use any type of sausage that you like. Plus, although I’ve called these breakfast tacos you can easily enjoy them for lunch or dinner as well!

Healthy Breakfast Taco Toppings:

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Scrambled Egg Breakfast Tacos

Scrambled Egg Breakfast Tacos

Author: Stephanie Kay

These crowd-pleasing breakfast tacos work equally well as a simple morning breakfast or a hearty weekend brunch. Feel free to add the toppings of your choice.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 tacos
  • Category: Breakfast
  • Cuisine: American
Print Recipe

Ingredients

Breakfast Tacos:

  • 4 corn tortillas
  • 4 eggs
  • 4 oz. chorizo sausage (optional)
  • 1/2 tablespoon butter
  • 1 green onion, white part only, thinly sliced

Optional Toppings:

  • Avocado, thinly sliced
  • Salsa
  • Cheese, shredded
  • Cilantro, finely chopped
  • Green onion, green part only, thinly sliced
  • Hot sauce

Instructions

  1. In a large skillet on medium-high heat, add a drizzle of olive oil, sausage (casing removed), and sliced green onion, and cook for 5-7 minutes until onion is translucent and sausage is cooked through.
  2. Crack the eggs into a small bowl and whisk to combine. In a medium pan or skillet on medium heat, add butter and allow to melt. Add beaten eggs, moving them around with a rubber spatula or wooden spoon until scrambled to your liking.
  3. To toast the corn tortillas, fill a bowl with room temperature water, quickly dunk the corn tortilla in the water, transfer to an open flame or a large dry skillet, and warm for about 15 to 45 seconds on each side until golden and toasted, using tongs to flip the tortillas.
  4. Once the sausage is cooked, eggs are scrambled, and tortillas are toasted, you can begin to assemble the breakfast tacos. Divide sausage and scrambled egg mixture evenly across tortillas and layer with toppings of your choice.

Nutrition

  • Serving Size: 1 taco
  • Calories: 260 calories
  • Sugar: 0 grams
  • Fat: 17 grams
  • Carbohydrates: 12 grams
  • Fiber: 2 grams
  • Protein: 14 grams

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Slow Cooker Vegetarian Chili

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There is nothing like a meal that you can just set and forget and the slow cooker allows you to do just that! This vegetarian slow cooker chili uses quinoa instead of ground beef to help increase the plant-based protein content, while adding a boost of fiber at the same time, to create a healthy and well-balanced vegetarian meal.

Slow Cooker Vegetarian Chili

I added a mixture of black beans and kidney beans to this vegetarian chili but you can use any type of bean or combination of beans that you enjoy. Although this recipe is made in a slow cooker, you could easily make it on the stovetop if you like; simply sautée the onions and garlic before adding the remainder of the ingredients, then allow it to cook for 30 minutes until the quinoa is tender and flavors come together.

More Vegetarian Chili and Stew Recipes:

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Slow Cooker Vegetarian Chili

Slow Cooker Vegetarian Chili

Author: Stephanie Kay

This healthy and easy slow cooker vegetarian chili is filled with plant-based protein from quinoa, black beans and kidney beans for a hearty vegetarian meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 3 hours
  • Total Time: 3 hours 10 minutes
  • Yield: 6 servings
  • Category: Main
  • Method: Slow Cooker
  • Cuisine: American
Print Recipe

Ingredients

  • 1 cup quinoa, dry
  • 1 can (14oz) black beans, strained and rinsed
  • 1 can (14oz) kidney beans, strained and rinsed
  • 1 can (28oz) diced tomatoes
  • 1 cup corn kernels, frozen
  • 2 red bell peppers, diced
  • 1 red onion, diced
  • 3 cloves garlic, minced
  • 1/4 cup tomato paste
  • 3 1/2 cups vegetable broth
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 2 teaspoons paprika
  • 3/4 teaspoon salt

Instructions

  1. Place all the ingredients in a slow cooker and give it a good stir to ensure everything is well mixed.
  2. Cover and cook on high for 3 hours or on low for 6 hours.
  3. Once cooked, give it a another good stir, and season with additional salt and pepper to taste.
  4. The chili can be served immediately, stored in an airtight container in the fridge for up to 5 days, or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 314 calories
  • Sugar: 13 grams
  • Fat: 4 grams
  • Carbohydrates: 60 grams
  • Fiber: 15 grams
  • Protein: 15 grams

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Roasted Vegetable Salad

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Filled with roasted root vegetables, wheat berries, leafy greens and topped with an apple cider vinegar dressing, this roasted vegetable salad is a colorful and flavourful winter salad that works equally well as a vegetarian main course or a hearty side dish.

Roasted Vegetable Salad

I opted to include wheat berries as the base of this root vegetable salad to give it a slightly heartier texture and make it a more filling dish. Although I used beets, butternut squash, and carrots, you could easily swap or mix and match any winter vegetables that you enjoy; parsnips, sweet potatoes, celery root, radishes, rutabagas, and/or turnips would all work very well.

More Roasted Vegetable Recipes:

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Roasted Vegetable Salad

Roasted Vegetable Salad

Author: Stephanie Kay

Filled with winter root vegetables and an apple cider vinegar dressing, this roasted vegetable salad works equally well as a main course or a side dish.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 15 minutes
  • Yield: 4 servings
  • Category: Salad
Print Recipe

Ingredients

Salad:

  • 1 cup wheat berries, dry
  • 2 cups butternut squash, peeled and cubed
  • 2 carrots, peeled and sliced
  • 2 beets, peeled and cut into wedges
  • 1 cup kale, thinly sliced
  • 1/4 cup parsley, finely chopped
  • 1/4 cup pumpkin seeds
  • 1/4 cup goat cheese, crumbled
  • 2 tablespoons olive oil
  • Salt

Dressing:

  • 1/3 cup olive oil
  • 3 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • 1 clove garlic, minced or grated
  • Salt
  • Pepper

Instructions

  1. Preheat the oven to 400°F.
  2. Fill a medium saucepan with water, bring to a boil, add wheat berries, lower the heat, and simmer uncovered according to package directions (typically 50 to 60 minutes for hard wheat berries, or 30 to 40 minutes for soft wheat berries) until the wheat berries are tender but pleasantly chewy. Once cooked, strain to remove excess water, rinse with cold water to stop the cooking process, and then transfer them to a bowl to cool completely.
  3. While the wheat berries are cooking, prepare the vegetables. Add sliced beets to a bowl, drizzle with a tablespoon of olive oil, season with a pinch of salt, and toss until well coated. Place beets on a baking sheet, leaving one side of the baking sheet empty, and transfer to the oven to roast for 10 minutes.
  4. In the same bowl, add cubed squash and sliced carrots, drizzle with the remaining tablespoon of olive oil, season with a pinch of salt, and toss until well coated. Set aside.
  5. Once the beets have roasted for 10 minutes, remove the baking sheet from the oven, add the squash and carrots to the empty area, and then return the baking sheet to the oven to roast for an additional 20-25 minutes or until all of the vegetables are tender. Once roasted, remove the baking sheet from the oven and allow the vegetables to cool completely.
  6. While the vegetables are roasting, prepare the dressing. In a small bowl or jar, add olive oil, apple cider vinegar, mustard, honey, garlic, a pinch of salt and pepper, and whisk until well combined. Set aside.
  7. Once the vegetables have cooled, assemble the salad. In a large bowl, add kale and drizzle with roughly one tablespoon of dressing, toss to coat the kale and, using your hands, gently “massage” the kale in the dressing.
  8. Once complete, add the wheat berries, roasted vegetables, and parsley and toss to combine with the kale. Drizzle with remaining dressing and toss again until everything is well coated and incorporated.
  9. Taste and adjust seasoning with salt and pepper and needed, then top with pumpkin seeds and crumbled goat cheese to serve.
  10. This roasted vegetable salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 428 calories
  • Sugar: 16 grams
  • Fat: 29 grams
  • Carbohydrates: 36 grams
  • Fiber: 6 grams
  • Protein: 10 grams

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Chicken Avocado Sandwich

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This chicken avocado sandwich is perfect for a quick and healthy lunch! Layered with chicken, lettuce, tomato, and avocado, this sandwich is a hearty and healthy well-balanced meal complete with protein, fibre, and plenty of healthy fats.

Chicken Avocado Sandwich

The key to this sandwich is good hearty bread and ensuring the avocado is just right – but isn’t that always the case! I opted for a seedy multigrain bread but sourdough, whole wheat, or sprouted grain bread would all work equally well. If you’re looking to make this sandwich the night before I would recommend adding a small squeeze of lemon or lime to your avocado to ensure that it doesn’t brown too much (if it browns, it will still taste fine but might look a little funky), or wait until the last minute to add your avocado slices. And although I used leftover shredded chicken in my sandwich, you could also use sliced, rotisserie, deli, or grilled chicken if you prefer.

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Chicken Avocado Sandwich

Chicken Avocado Sandwich

Author: Stephanie Kay

This sandwich is perfect for a quick, easy, healthy, and high-protein lunch! Feel free to use sliced chicken, grilled chicken, rotisserie chicken, or deli chicken.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 sandwich
  • Category: Sandwich
Print Recipe

Ingredients

  • 2 slices of bread, of your choice
  • 2 ounces (85 grams) chicken, shredded, grilled or sliced
  • 1/4 avocado, thinly sliced
  • 1 tablespoon mayonnaise
  • 2 slices tomato
  • 2 leaves lettuce, torn into pieces
  • Salt
  • Pepper

Instructions

  1. Lay both pieces of bread on a cutting board.
  2. Spread mayonnaise on one slice, top with chicken, sliced tomato, lettuce, and avocado, and season generously with salt and pepper, and then top with second slices of bread to form a sandwich.
  3. This sandwich can be served immediately or wrapped in plastic wrap, aluminum foil, or stored in an airtight container for up to 24 hours.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 385 calories
  • Sugar: 5 grams
  • Fat: 19 grams
  • Carbohydrates: 34 grams
  • Fiber: 5 grams
  • Protein: 19 grams

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Pumpkin Oatmeal Cookies

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These pumpkin oatmeal cookies are the perfect addition to pumpkin season! Made with rolled oats, brown butter, and maple syrup, and filled with just the right amount of pumpkin spice, these pumpkin cookies are a great way to satisfy your pumpkin cravings.

Pumpkin Oatmeal Cookies

Brown Butter Pumpkin Oatmeal Cookies

I’m not going to lie, these pumpkin cookies took several test batches to master! Since pumpkin is a great source of fibre, it also holds a lot of water, so finding the right balance of moisture in these cookies took a little tinkering to get it just right. Fortunately, after a lot of trial and error and a little trick, I’m happy to say I’ve figured it out and created a pumpkin cookie with the perfect balance of bakery-style crispiness and chewiness.

There are two keys to this recipe: brown butter and dry pumpkin. Browning the butter adds a toffee-like taste to cookies while removing excess moisture from the pumpkin helps to ensure you get a crisp and chewy texture as opposed to a fluffy and cakey texture. Although these two steps take a little bit of extra time they are well worth it for the delicious pumpkin oatmeal cookies they create.

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Pumpkin Oatmeal Cookies

Pumpkin Oatmeal Cookies

Author: Stephanie Kay

These brown butter pumpkin oatmeal cookies are soft and chewy and filled with the perfect amount of pumpkin spice.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 16 cookies
  • Category: Dessert
  • Method: Baked
  • Cuisine: American
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Ingredients

Dry Ingredients:

  • 1 1/4 cups all-purpose flour
  • 3/4 cup rolled oats
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon ginger, ground
  • 1/2 teaspoon nutmeg, ground
  • 1/4 teaspoon cloves, ground
  • 1/8 teaspoon allspice

Wet Ingredients:

  • 2/3 cup (150g) unsalted butter
  • 3/4 cup brown sugar, packed
  • 1/2 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 egg yolk (not the egg white)

Instructions

  1. Preheat the oven to 350°F degrees and line a large baking sheet with parchment paper.
  2. First, brown the butter. Add butter to a small saucepan over medium-high heat and cook, stirring often, until it foams, then browns and small brown flecks appear, roughly 5 to 8 minutes. Once brown, pour into a large bowl, making sure to scrape the bottom of the pot for all of the brown bits, then transfer to the fridge to chill for 20 minutes.
  3. Next, dry your pumpkin. Line a small plate with a tea towel and a couple of sheets of paper towel on top. Dollop the pumpkin puree onto the paper towel, spreading it out a little bit, set it aside, and allow to rest while your butter cools. The tea towel and the paper towel will absorb the excess moisture in the pumpkin puree helping to produce a crisper and chewier cookie. Skipping this step will make the cookies softer and create a more muffin-like or cake-like texture.
  4. In a small bowl, add flour, rolled oats, baking soda, salt, cinnamon, ginger, nutmeg, cloves, and allspice, mix with a spoon or spatula until well combined.
  5. Once the butter has cooled, remove the bowl from the fridge, add brown sugar and whisk until smooth and well combined.
  6. Once the butter and sugar are mixed, add “dried” pumpkin puree (gently scrape it off the paper towel), maple syrup, vanilla extract, and egg yolk, and mix again until well incorporated.
  7. Add the dry ingredients to the wet ingredients and gently mix until well incorporated, being careful not to over mix the batter.
  8. Using a 2-ounce cookie scoop or 1/4 cup measuring spoon, portion the dough onto the baking sheet, leaving roughly 3 inches between them. You should be able to fit 5-6 cookies on the baking sheet at a time. Place the bowl of extra dough in the fridge while the first batch of cookies bakes.
  9. Transfer the baking sheet to the oven and bake for 14-16 minutes, until the edges are slightly golden and the centre still looks a little soft. Continue until all of the dough has been used.
  10. Once cooked, remove the baking sheet from the oven and allow the cookies to cool a few minutes on the baking sheet, then transfer them to a wire cooling rack to cool completely. (If you have two baking sheets I would recommend using the second baking sheet to bake the next batch to give the cookies more time to rest before moving them to the cooling rack.)
  11. Once cooled, the cookies can be served immediately, stored in an airtight container for up to 5 days, or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 cookie
  • Calories: 177 calories
  • Sugar: 13 grams
  • Fat: 8 grams
  • Carbohydrates: 24 grams
  • Fiber: 1 gram
  • Protein: 2 grams

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Pork Souvlaki

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Whether you’re looking for a quick dinner idea or want to grill up a little meal prep protein, these pork souvlaki skewers are easy to make and filled with Greek flavors. Made with olive oil, lemon juice, garlic, and oregano, this pork souvlaki marinade is a speedy recipe that creates tender and juicy pork every single time.

Pork Souvlaki

Although this recipe calls for pork tenderloin you could certainly make these souvlaki skewers with pork chops, pork butt, or pork shoulder; the higher fat content in the butt and shoulder will provide an extra depth of flavor, while the leaner nature of pork tenderloin and chops will create a lower-fat and lower-calorie dish. Regardless of which cut of pork you choose, the souvlaki marinade is sure to create a flavor-packed, tender, and juicy dish the whole family will love.

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Pork Souvlaki

Pork Souvlaki

Author: Stephanie Kay

These Greek pork souvlaki skewers are easy to make and packed full of flavour. Serve them with fragrant rice, Greek salad, and tzatziki for a Mediterranean-inspired meal.

  • Author: Stephanie Kay
  • Prep Time: 1 hour
  • Cook Time: 10 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 8 skewers
  • Category: Mains
  • Method: Grilled
  • Cuisine: Greek
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Ingredients

  • 2 pork tenderloins (about 3/4 lb. each)
  • 1/2 cup olive oil
  • 1/4 cup lemon juice
  • 2 cloves garlic, minced or crushed
  • 1 tablespoon dried oregano
  • Salt
  • Pepper
  • 8 skewers, metal or wooden

Instructions

  1. Place the pork tenderloins on a cutting board and cut them into 2 cm (3/4 inch) cubes.
  2. In a large bowl, add olive oil, lemon juice, minced garlic, and dried oregano, and whisk to combine.
  3. Add the cubed pork to the bowl and, using your hands or tongs, toss the pork until it’s well coated, then transfer to the fridge to marinate for at least 1 hour or up to 24 hours.
  4. Once the pork has marinated, thread the cubes of pork onto skewers and season generously with salt and pepper on all sides. Discard any unused marinade.
  5. Heat a grill or grill pan to medium-high heat, add skewers and cook for 3-4 minutes per side or until the pork reaches an internal temperature of 145°F.
  6. Once cooked, remove pork skewers from the grill and allow to rest a few minutes before serving.

Nutrition

  • Serving Size: 1 skewer
  • Calories: 187 calories
  • Sugar: 0 grams
  • Fat: 10 grams
  • Carbohydrates: 1 gram
  • Fiber: 0 grams
  • Protein: 24 grams

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21 Healthy Office Snacks

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In reality, “snack foods” don’t exist. You can truly eat any food at any time of the day; however, some foods are a little more convenient to bring to the office than others. Whether you’re trying to get from breakfast to lunch or lunch to dinner, here is a list of healthy office snacks that will help to keep you energized and focused all day long.

Healthy Office Snacks

Healthy Office Snack Ideas

Although any whole food snack will work as a healthy office snack, prioritizing protein and fiber can help to keep you fuelled and full at the office while you are between meals. Protein is highly satiating and can help to stabilize blood sugar, which has been shown to promote feelings of fullness and help in managing weight, while fiber can help to promote fullness and support overall digestion. (1)(2) In addition to protein and fiber, including a source of healthy fat can help to create a complete and well-balanced snack that is sure to keep you energized and focused all day long while minimizing cravings at the same time. The formula of protein + fiber + fat is a simple yet effective way to create a never-ending list of healthy office snacks.

Here is a list of 21 healthy office snacks to help keep you going in between meals.

1. Tzatziki + Pita

Tzatziki is a popular Greek spread made of yogurt, cucumber, garlic, and herbs that is high in protein and relatively low in calories. Tzatziki is traditionally made with Greek yogurt, which is higher in protein than regular yogurt as it has been strained to remove excess whey, and is incredibly nutrient-dense containing over 15 essential vitamins and minerals. (3) When paired with fluffy pita bread or crispy pita chips, it makes a wonderful healthy office snack complete with protein, healthy fats, and fiber.

Nutrition: 1/4 cup of tzatziki and 1 large whole-wheat pita bread provide 220 calories, 8 grams of protein, 5 grams of fiber, and 6 grams of fat. (4)(5)

2. Pistachios + Apple

Pistachios are one of the highest protein nuts; gram per gram they contain just as much protein as peanuts and almonds while being lower in calories. Moreover, they are a source of unsaturated fat, antioxidants, and one of the richest foods in vitamin B6 around. (6) Paired with a piece of fresh fruit, this sweet and salty combo is the perfect thing to leave in your bag or your desk for a satisfying office snack.

Nutrition: 1 ounce of shelled raw pistachios and 1 medium apple provide 252 calories, 6 grams of protein, 7 grams of fiber, and 13 grams of fat. (7)(8)

Baked Veggie Chips

3. Beef Jerky + Veggie Chips

From beef to bison to chicken to salmon, jerky is incredibly high in protein while being relatively low in calories. It’s also a great no-cook protein source that is easily transported and can be stored just about anywhere. Paired with baked veggie chips, this shelf-stable snack combo can easily be stored in your desk drawer and ready to go whenever you need it.

Nutrition: 1 ounce of beef jerky and 1 cup of veggie chips provide 264 calories, 11 grams of protein, 3 grams of fiber, and 15 grams of fat. (9)(10)

4. Greek Yogurt + Raspberries

Plain, unsweetened Greek yogurt is an incredibly nutritious snack that is packed full of protein and probiotic bacteria. Compared to regular yogurt, Greek yogurt is higher in protein, which can help to keep you satisfied for longer periods of time. Although it can certainly be paired with homemade granola, fresh fruits, especially berries, helps to increase the fiber content making this a great healthy office snack combo.

Nutrition: 3/4 cup of plain non-fat Greek Yogurt and 1 cup of fresh raspberries provide 164 calories, 20 grams of protein, 8 grams of fiber, and 1 gram of fat. (11)(12)

5. Peanut Butter + Celery

This classic childhood snack works just as well as a healthy office snack. The combination of celery and peanut butter, or any nut butter, creates a relatively low-calorie snack that is filled with healthy fats and protein while being hydrating at the same time. Plus, the combination of crunchy, creaminess and saltiness really hits the taste buds and you could easily add a couple of raisins on top to create ‘ants on a log’ and satisfy a sweet tooth at the same time.

Nutrition: 2 tablespoons of peanut butter and 1 cup of celery sticks provide 188 calories, 9 grams of protein, 4 grams of fiber, and 16 grams of fat. (13)(14)

6. Hard-Boiled Eggs + Snap Peas

Boiled eggs are a staple snack because they are easy to make and store well in the fridge for days to come. Packed full of protein, eggs are one of the most nutrient-dense foods with 13 essential vitamins and minerals and they are one of the greatest sources of choline available. (15) When paired with vegetables such as snap peas, eggs create a well-balanced and nutrient-dense snack that is the perfect addition to a packed lunch for the office.

Nutrition: 2 hard-boiled eggs and 1 cup of snap peas provide 181 calories, 14 grams of protein, 2 grams of fiber, and 11 grams of fat. (16)(17)

7. Deli Turkey + Bell Pepper

Turkey roll-ups are a quick and convenient high-protein snack. They can be eaten on their own, with a bit of lettuce and mayo, or veggies and mayo for a healthy snack that is complete with protein, healthy fats, and fiber. Although any vegetable will pair nicely with deli meat, bell peppers provide a nice crunch and a boost of fiber and vitamin C, and you can easily add a bit of cheese for an extra boost of protein and healthy fats if you like. If you’re not a fan of deli turkey, chicken, ham, or beef work just as well.

Nutrition: 3.5 ounces of turkey deli meat and 1 medium red bell pepper provide 149 calories, 15 grams of protein, 3 grams of fiber, and 3 grams of fat. (18)(19)

8. Almond Butter + Rice Cakes

Don’t get it twisted, bread is healthy but sometimes it’s fun to mix it up and rice cakes are a nice way to do it. Whether they are made of brown rice or white rice, crunchy rice cakes topped with a smear of your favorite nut butter are creamy and crunchy and can even be topped with slices of banana or berries for a touch of sweetness and an additional boost of fiber.

Nutrition: 2 tablespoons of plain almond butter and 2 brown rice cakes provide 270 calories, 6 grams of protein, 2 grams of fiber, and 20 grams of fat. (20)(21)

9. Brie Cheese + Pear

Cheese and fruit is an easy snack that is quick to prepare and the combination of brie cheese and pear help to make this simple office snack feel just a little bit fancier. Pears are a great source of insoluble fiber and one medium-sized pear provides 25% of your daily fiber intake, while brie cheese is a good source of protein and over 15 essential nutrients. (3)

Nutrition: 1 ounce of brie cheese and 1 medium pear provide 197 calories, 7 grams of protein, 6 grams of fiber, and 8 grams of fat. (22)(23)

10. Roasted Chickpeas + Grapes

Chickpeas are a good source of vegetarian protein as well as fiber and, when roasted, create a crunchy, salty, and satisfying snack. Not only are they easy to make at home but you can easily find roasted chickpea snacks at most major grocery stores. Although you could certainly enjoy these protein and fiber-rich legumes on their own, pairing them with grapes (or any fresh fruit) adds an additional boost of fiber and micronutrients.

Nutrition: 1 ounce of roasted chickpeas and 1 cup of grapes provide 223 calories, 6 grams of protein, 5 grams of fiber, and 4 grams of fat. (24)(25)

11. Smoked Salmon + Whole-Grain Crackers

Smoked salmon may be a culinary treat but it’s a great source of nutrition as well. Smoked salmon is high in protein, rich in heart-healthy omega-3 fatty acids, and chock full of vitamins and minerals; a 3.5-ounce serving of smoked salmon provides a whopping 136% of your daily vitamin B12 needs and 86% of the daily value for vitamin D. (26) Pair a little smoke salmon (or canned salmon if you prefer) with fiber-rich, whole-grain crackers as a healthy office snack.

Nutrition: 3 ounces of smoked salmon and 2 rye crackers provide 173 calories, 17 grams of protein, 5 grams of fiber, and 4 grams of fat. (27)(28)

Banana Blueberry Muffin

12. Cheddar Cheese + Homemade Muffin

If you think muffins aren’t healthy, think again. Of course, not all muffins are created equal and many store-bought muffins resemble cake more than anything else, however, homemade muffins can certainly be a nutritious and delicious snack. Be it apple carrot, banana blueberry, or blueberry oatmeal, making muffins at home allows you to control the total sugar content and overall ingredients, and make them a healthier choice overall. Pair a homemade muffin with a slice of cheddar cheese for a well-balanced and healthy office snack.

Nutrition: 1 ounce of cheddar cheese and 1 banana blueberry muffin provide 252 calories, 9 grams of protein, 2 grams of fiber, and 15 grams of fat. (29)(30)

13. Cottage Cheese + Blueberries

Although yogurt seems to get all of the attention, cottage cheese is a wonderful nutrient-dense, and protein-rich dairy product that makes a fantastic snack. Topped with fresh berries and a drizzle of honey, the proteins in cottage cheese, namely whey, have been shown to help feelings of fullness and satiety making it a wonderful mid-morning or afternoon snack during a busy day at the office. (31)

Nutrition: 1 cup of 1% cottage cheese and 1 cup of raw blueberries provide 247 calories, 29 grams of protein, 4 grams of fiber, and 3 grams of fat. (32)(33)

14. Nuts + Dried Fruit

Otherwise known as trail mix, nuts, and dried fruit are an energizing snack combination that provides a quick hit of protein, healthy fats, and simple carbohydrates at the same time. Although dried fruit sometimes gets a bad rap for being too high in sugar, it’s nothing to worry about and can certainly be included in a healthy diet. Be it raisins, dried cranberries, or dates, dried fruit, and nuts can be eaten as is or turned into energy bites for a fun healthy office snack.

Nutrition: 1 ounce of dry roasted almonds and 2 Medjool dates provide 302 calories, 7 grams of protein, 7 grams of fiber, and 15 grams of fat. (34)(35)

15. Walnuts + Banana

Although almonds and cashews tend to be the most popular nuts, walnuts are the only nut with a high content of omega-3 fatty acids, also known as ALA. In addition to being a good source of healthy fats, walnuts are made up of roughly 15% protein and are low in carbohydrates, most of which are fiber. (36) Whether they are whole, halved, roasted, or salted, walnuts pair well with a banana for a quick and convenient healthy office snack.

Nutrition: 1 ounce of walnuts and 1 medium banana provide 288 calories, 6 grams of protein, 5 grams of fiber, and 19 grams of fat. (37)(38)

You likely weren’t expecting to see cookies make the list but they can absolutely be enjoyed as a healthy office snack, especially when they are homemade. Much like muffins, making cookies at home (or at the very least reading the ingredients on store-bought versions) allows you to control the total amount of added sugar and you can easily create a higher fiber version by using oats or whole-grain flour instead of refined flour. Since cookies aren’t particularly high in protein, pairing them with a protein source, such as yogurt or Greek yogurt, can help to create a well-balanced snack complete with fiber, protein, and healthy fats.

Nutrition: 1 peanut butter oatmeal cookie and 3/4 of plain whole-milk yogurt provide 269 calories, 11 grams of protein, 1 gram of fiber, and 15 grams of fat. (39)(40)

17. Edamame + Orange

Although you may think of edamame as an appetizer to your sushi dinner it is a great source of vegetarian protein and fiber and makes a wonderful office snack. Edamame can actually be eaten hot or cold and come in unshelled and shelled varieties, often found in the grocery store freezer section, and can be eaten alone, with a sprinkle of salt, or your favorite hot sauce. Regardless of which option you choose, edamame pairs well with orange as a well-balanced, vibrant, and flavourful snack.

Nutrition: 1 cup of shelled edamame and 1 large orange provide 276 calories, 19 grams of protein, 12 grams of fiber, and 8 grams of fat. (41)(42)

18. Tuna + Avocado

Canned tuna is a shelf-stable, easily transportable, and inexpensive source of protein, which makes it a wonderful office snack. Although you can certainly eat tuna on its own out of the can, pairing it with some avocado helps to add some healthy fats and fiber at the same time. Either mix the avocado directly with the tuna to create an avocado tuna salad or served sliced avocado with tuna, salt and pepper for a light and slightly different, healthy office snack.

Nutrition: 1/2 can of tuna and 1/2 medium avocado provide 257 calories, 23 grams of protein, 7 grams of fiber, and 15 grams of fat. (43)(44)

Office Snack Ideas

Nuts and Seed Crackers

19. Hummus + Seed Crackers

Crackers are a very popular snack, however, not all crackers are a healthy choice. Unfortunately, many store-bought crackers are made with refined flours, refined oils, added sugars, and preservatives making them a low-protein and high-calorie choice but, fortunately, there are now some higher quality options available. Seed crackers, be they store-bought or homemade, specifically are filled with healthy fats and have a higher protein content than traditional crackers making them a great choice. Pair them with fat and protein-packed hummus for healthy office snacks you can enjoy all week long.

Nutrition: 1/4 cup of hummus and 12 seed crackers provide 262 calories, 8 grams of protein, 7 grams of fiber, and 14 grams of fat. (45)(46)

20. Cashews + Dried Mango

Take your basic nut and dried fruit mix to the next level with a combination of cashews and dried mango. Dried mango is an intensely naturally sweet snack that contains moderate amounts of sugar and vitamin C. (47) Given its slightly higher levels of natural sugars it is best paired with a food source of healthy fat and protein, which is why cashews are such a great option. Cashews are low in sugar, a source of fiber, and per serving contain almost as much protein as a cooked egg.

Nutrition: 1 ounce of dry-roasted cashews and 1 ounce of dried mango provide 251 calories, 5 grams of protein, 2 grams of fiber, and 13 grams of fat. (48)(49)

21. Pumpkin Seeds + Dark Chocolate

Chocolate might not be the first thing that comes to mind when you think of healthy office snacks, however, cacao beans, the base of chocolate, is actually a natural source of fiber. Moreover, the cacao in dark chocolate is a good source of trace minerals including magnesium, selenium, manganese, chromium, and antioxidants known as polyphenol. (50) Although you can certainly enjoy a slice of chocolate on its own pairing it with a nut or seed, such as pumpkin seeds, which happen to be one of the highest protein seeds, helps to boost the over protein and fiber content of this healthy office snack combination.

Nutrition: 1 ounce of pumpkin seeds and 1 ounce of 70% dark chocolate provide 321 calories, 9 grams of protein, 4 grams of fiber, and 25 grams of fat. (51)(52)

The Bottom Line

Whether you are at the office, on the road, or working from, keeping healthy snacks on hand can help to ensure that you are fueled and energized for your workday. By focusing on whole foods, protein, and fiber you can easily create a well-balanced snack that will keep you alert and productive. Fortunately, there are plenty of easy-to-make, shelf-stable, and portable options to choose from. So the next time you start to feel those hunger pains in between meals, reach for one of these healthy office snacks to help keep you performing at your best.

Greek Chickpea Bowls

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Looking for a healthy lunch idea? Look no further than these chickpea bowls. Not only are they packed full of vegetarian protein, fiber, and healthy fats, but they are quick and easy to make and require no cooking at all. Just warm the couscous, chop the veggies, make the dressing, and add everything to containers to create healthy make-ahead lunches for the week.

Chickpea Bowls

Just when I thought meal prep couldn’t get any easier – voilà, no-cook chickpea bowls! Canned chickpeas are one of my go-to vegetarian protein sources when I need something quick and don’t feel like cooking; just strain and rinse and they’re ready to go. Although they do lack a little flavor on their own when paired with salty feta cheese and a zesty lemon-garlic dressing they help to create a well-balanced meal filled with Greek flavors.

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Chickpea Bowls

Greek Chickpea Bowls

Author: Stephanie Kay

Fresh and vibrant, these colourful Greek chickpea bowls are a great vegetarian lunch idea complete with plant-based protein, healthy fats, and plenty of veggies.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 4 bowls
  • Category: Lunch
  • Method: Meal Prep
  • Cuisine: Greek
Print Recipe

Ingredients

Bowls:

  • 2 cans (14oz) chickpeas, drained and rinsed
  • 1 cup couscous, dry
  • 1 cucumber, diced
  • 1 tomato, diced
  • 1 yellow bell pepper, diced
  • 1/2 red onion, diced
  • 1/2 cup black olives
  • 1/2 cup feta cheese, crumbled
  • 1 handful parsley, roughly chopped
  • 1 lemon, quartered

Dressing:

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 lemon, juiced
  • 1/2 teaspoon Dijon mustard
  • 1 glove garlic, minced or grated
  • 1 teaspoon dried oregano
  • 1 pinch salt
  • 1 pinch black pepper

Instructions

  1. Prepare the couscous according to package directions.
  2. In a small bowl or jar, combine all of the dressing ingredients and give them a good whisk until well combined. Taste and season with more salt and pepper as needed.
  3. Add chopped cucumber, tomatoes, bell pepper, and red onion to a bowl and toss to combine.
  4. Once the couscous has cooked, allow it to cool, and then divide evenly across 4 bowls or containers. Add vegetables mixture, chickpeas, and olives to the bowls, dividing it evenly across.
  5.  
Top each bowl with a crumble of feta cheese, a sprinkle of parsley, and a wedge of lemon.
  6. If you are eating the bowls immediately, top each both with a 1/4 of the dressing. If you are making them ahead of time, add dressing to small containers and dress when ready to serve.
  7. Once prepared, the bowls and dressing can be stored in airtight containers in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 596 calories
  • Sugar: 5 grams
  • Fat: 24 calories
  • Carbohydrates: 79 grams
  • Fiber: 14 grams
  • Protein: 22 grams

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Strawberry Oatmeal

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This 5-ingredient strawberry oatmeal is the perfect breakfast for busy weekday mornings. Made with quick oats, frozen strawberries, and milk and topped with a dollop of yogurt and a drizzle of honey, these oats are high in fiber and packed full of protein making them the perfect fuel to start the day.

Strawberry Oatmeal

If you’ve never added yogurt to your oatmeal I highly suggest that you give it a go! Although it may seem a little odd at first, adding a generous dollop of yogurt on top of your oatmeal is a simple yet highly effective way to increase the protein content of your breakfast without much effort. Not to mention, it adds a refreshing tang and zip, which pairs perfectly with the honey and sweet berries in this strawberry oatmeal.

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Strawberry Oatmeal

Strawberry Oatmeal

Author: Stephanie Kay

This 5-ingredient strawberry oatmeal is nutritious and delicious morning meal. The combination of milky oats, jammy strawberries, tangy yogurt, and sweet honey creates a high protein and high fibre breakfast that tastes just as good as it is for you.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving
  • Category: Breakfast
  • Method: American
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Ingredients

  • 1/2 cup quick-cooking or rolled oats
  • 1 cup milk
  • 1/2 cup water
  • 1 cup strawberries, frozen
  • 1 teaspoon honey
  • 1/2 cup Greek yogurt, to serve (optional)

Instructions

  1. In a small pot, combine oats, milk, and water and bring to a gentle boil. Once boiling, reduce to a simmer and continue to cook, stirring frequently, until oats are tender, roughly 3-5 minutes for quick-cooking oats, 6-8 minutes for rolled oats.
  2. While the oats are cooking, add frozen berries to a small pan with a splash of water and cook for 4-5 minutes until the berries are thick and jammy.
  3. Once cooked, transfer oatmeal to a bowl, top with yogurt, jammy berries, and a drizzle of honey.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 482 calories
  • Sugar: 31 grams
  • Fat: 13 grams
  • Carbohydrates: 62 grams
  • Fiber: 7 grams
  • Protein: 27 grams

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Macronutrients vs. Micronutrients: What’s the Difference?

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There is no denying that nutrients are essential for optimal health. An adequate intake of nutrients allows us to look, feel, and perform our best, but what exactly is the difference between macro- and micro-nutrients? And where do we find them? Here is everything that you need to know about macronutrients vs. micronutrients.

Macronutrients vs. Micronutrients: What's the Difference?

What’s the difference between macronutrients and micronutrients?

Nutrients are compounds found in food that the body requires for essential functions. Since the human body cannot produce nutrients itself, they are required from the diet and are essential to human health as they are used for energy, growth, reproduction, and disease prevention. (1) In total, there are 6 essential nutrients required by the body: carbohydrates, fats, proteins, vitamins, minerals, and water. While all of these nutrients are essential, they are classified into two categories: macronutrients and micronutrients.

Macronutrients are the primary building blocks of the human diet, they make up the caloric content of food, and include carbohydrates, proteins, and fats.

Carbohydrates are the sugars, starches, and fibers found in plant foods and are the body’s primary source of energy. Carbohydrates are broken down into glucose through digestion, which the body uses for energy throughout the day, and help to control blood glucose and insulin metabolism, participate in cholesterol and triglyceride metabolism, and support gut health. (2) Carbohydrates provide 4 calories of energy per gram and are found in grains, fruits, vegetables, beans, lentils, and dairy.

Proteins are made up of amino acids and are found in animal and plant forms. Protein contributes to structural and mechanical function, regulating processes in the cells and body, and provides energy if necessary. (3) Protein provides 4 calories of energy per gram and is found in meat, poultry, seafood, eggs, dairy, beans, lentils, nuts, and seeds.

Fats are made up of fatty acids and come in saturated and unsaturated forms. Fats are the body’s main source of stored energy, contribute to cellular structure and function, regulate temperature, protect body organs and provide fat-soluble vitamins to the body. (3) Fat provides 9 calories of energy per gram and is found in animal fats, oils, dairy, avocados, nuts, and seeds.

Water is also a macronutrient in the sense that it is required in large amounts by the body. Although water does not provide energy via calories it is essential to human life.

Micronutrients are responsible for a wide range of metabolic processes in the body and are made up of vitamins and minerals, however, unlike macronutrients; micronutrients are not a source of calories. In total, there are 13 vitamins and 15 minerals that have been identified as essential for health. (4)

Vitamins are required for cellular function, growth, metabolism, and development, and are found in fat-soluble and water-soluble formats. (5) Fat-soluble vitamins include vitamin A, D, E, and K, which can be stored in the liver and fatty tissues of the body for extended periods of time, while water-soluble vitamins include the B vitamin and vitamin C cannot be stored in the body and, therefore, more regular consumption is required. (6)

Minerals are inorganic substances required for bone structure, hormones, and much more. (7) Minerals can also be classified by macro and micro terms and include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

Phytochemicals, also known as phytonutrients, are antioxidants, flavonoids, and other chemicals that contribute to overall health; however, they are not technically vitamins or minerals and are, therefore, sometimes but not always considered micronutrients. (8)

While both types of nutrients are essential, gram per gram, the human body requires larger amounts of macronutrients than micronutrients, hence the terms macro (large) and micro (small) nutrients.

Macronutrients vs. Micronutrients Examples

 

Macronutrients vs. Micronutrients Examples

Macronutrients include carbohydrates, proteins, and fats, and are required relatively in larger amounts, while micronutrients include vitamins and are required in relatively smaller amounts by the human body. (9)

NutrientMacronutrientsMicronutrients
RoleThe body’s primary source of energy and plays various roles in overall health; carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.Support various metabolic processes, such as cell function, development, and growth.
TypesCarbohydrates, Proteins, and FatsVitamins and Minerals
Required InRelatively larger amountsRelatively smaller amounts

Macronutrients vs. Micronutrients: Why Quality Matters

The food that we consume is the primary source of nutrients for the body; therefore, the quality of the food that we consume has a major impact on our overall health. Generally speaking, whole foods are more nutrient-dense sources of both macronutrients and micronutrients than processed foods. While processed foods do contain protein, fat, and carbohydrates, their sources are often refined and lacking in vitamin and mineral content. In fact, some research shows that a higher intake of micronutrients is associated with improved energy and reduced hunger. (10) Therefore, consuming a well-balanced diet of whole foods, with regular and adequate consumption of carbohydrates, protein, and fat, is the best way to support your overall micronutrient intake.

The Bottom Line

Macronutrients and micronutrients are nutrients required by the human body and are found in food. Macronutrients include carbohydrates, proteins, and fats, while micronutrients include vitamins and minerals. Although all nutrients are essential, gram per gram, the human body requires macronutrients in larger amounts than micronutrients. Generally speaking, consuming a well-balanced diet of whole foods is the best way to ensure you are consuming the required macronutrients and micronutrients for optimal health, with the support of supplementations as needed.

Tofu and Broccoli Bowls

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Made with crispy baked tofu, roasted broccoli, rice, and a sticky soy-garlic sauce, these tofu and broccoli bowls are a healthy and well-balanced vegetarian meal. Not to mention, cooked on a single sheet pan, this recipe is quick to make and even quicker to clean up.

Tofu Broccoli Bowls

Not only is tofu an excellent source of vegetarian protein, an inexpensive and versatile ingredient, but it’s quick to cook making it perfect for a dinner on a busy weeknight.  Although tofu is pretty bland on its own, it absorbs flavor incredibly well so you can really dress it up any way that you like. I opted to create a quick sauce with garlic, ginger, and soy, however, if you wanted to really cut down on prep time you easily use a pre-made sauce; just read the ingredients and pick the highest quality option you can find.

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Tofu Broccoli Bowls

Tofu and Broccoli Bowls

Author: Stephanie Kay

Filled with rice, broccoli, and crispy tofu covered in a quick soy-garlic sauce, these tofu and broccoli bowls are a high-fibre meal vegetarian filled with plant-based protein.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 bowls
  • Category: Mains
  • Method: Baked
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Ingredients

  • 1 block extra-firm tofu (12oz)
  • 1 head broccoli, florets removed
  • 1 red bell pepper, sliced (optional)
  • 1 cup white rice, dry
  • 3 tablespoons olive oil
  • 3 tablespoons soy sauce
  • 1 teaspoon honey
  • 1 clove garlic, grated
  • 1 teaspoon ginger, grated
  • Green onion, sliced, to serve
  • Chili flakes, to serve
  • Sesame seeds, to serve

Instructions

  1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  2. In a medium pot, combine the rice with 2 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 until it can be fluffed with a fork.
  3. Place tofu on a cutting board and gently pat dry with a kitchen towel or paper towel to remove excess moisture, and then slice evenly into cubes.
  4. Add cubed tofu to the parchment-lined baking sheet, drizzle with 2 tablespoons of olive oil and toss until well combined. Spread tofu evenly across half of the baking sheet, leaving the other half empty – this area will be used to cook the vegetables later on – then transfer the baking sheet to the oven to cook for 15 minutes. (If find your baking sheet too small, simply use two; one for the tofu and one for the vegetables.)
  5. While the tofu is cooking, add broccoli florets and sliced pepper to a bowl, drizzle with the remaining tablespoon of olive oil, and toss until well coated.
  6. After 15 minutes, remove the baking sheet from the oven and, using a spatula or fork, gently flip each piece of tofu. Add the broccoli florets and bell pepper to the empty area of the baking sheet and then return to the oven to cook for a final 10 minutes.
  7. While the tofu and broccoli finish cooking, prepare the sauce. In a small pan or saucepan on medium-high heat, add soy sauce, honey, garlic, and ginger, and heat gently until it reduces and becomes slightly thicker, about 2-3 minutes. (The longer you leave it the thicker and sticker it will get, the texture is completely up to you!) Once complete, remove from the heat and set aside.
  8. Once the tofu and vegetables have finished cooking, remove the baking sheet from the oven. Using a spatula, transfer the tofu to the bowl, cover with soy sauce mixture and toss until well coated.
  9. Once complete, evenly divide the rice, tofu, and vegetables across four bowls and top with green onion and sesame seeds to serve.
  10. These bowls can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 423 calories
  • Sugar: 6 grams
  • Fat: 16 grams
  • Carbohydrates: 55 grams
  • Fiber: 6 grams
  • Protein: 18 grams

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How to Lose Weight Without Counting Calories

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When it comes to weight loss, calorie counting is a commonly used and recommended strategy. After all, since the basic requirement for weight loss is a calorie deficit, counting calories seems like the obvious and most effective solution. Although calorie counting works for some, it’s not for everyone. Fortunately, there are plenty of other tools and strategies that you can implement to support a goal of weight loss without counting any calories at all. So here are some evidence-based tips that can help you lose weight without counting calories or points.

How to Lose Weight Without Counting Calories

At a foundational level, the requirement for weight loss, or fat loss, is a calorie deficit. Meaning that the total number of calories consumed via food and beverage must be less than the total number of calories expended via resting (metabolic rate) and non-resting energy expenditure (movement, activity, and exercise). (1) It is for this reason that the “calories in vs. calories out” equation is often referenced as the be-all and end-all of weight loss, which it is, however, actually tracking the equation is not required to support a goal of weight loss. Although, generally speaking, calorie counting is the most effective method, you can still create a calorie deficit without counting calories by focusing on dietary and lifestyle strategies that support “calories in vs. calorie out”, or CICO, without tracking a thing.

Tips to Lose Weight Without Counting Calories

Here are 11 tips to help create a calorie deficit and lose weight without counting calories or points.

1. Be Mindful of Liquid Calories

Although food is the most prevalent source of calories in our diet, calories are present in both food and beverages, and liquid calories are often missed or forgotten. Everything from a glass of orange juice to a smoothie, soda, sports drinks, or glass of wine contains calories, and even “healthier” choices, such as green juices and kombucha, contribute to our daily calorie intake.  Unfortunately, liquid calories do not provide the same level of satiety as whole food calories, as they are often lacking in fiber, protein, fat, and nutrients. For example, a 200-calorie green juice will likely not provide the same level of satiety as 200 calories of oatmeal, chickpeas, or broccoli. In fact, research has shown that consuming carbohydrates in solid form promotes a feeling of fullness and satiety that liquid carbohydrates do not provide. (2) Therefore, limiting the number of liquid calories you are consuming and focusing on calorie-free beverages instead, such as water, sparkling water, and/or plain coffee or tea, is a simple yet effective way to reduce the total number of calories consumed via beverages and support a calorie deficit.

2. Focus on Whole Foods

The most impactful change that you can make to support the “calories in vs. calories out” equation without counting calories is focusing on the quality of the food that you consume. Ensuring that your diet is primarily composed of whole foods; fruits, vegetables, dairy, meat, seafood, whole grains, beans, lentils, nuts, and seeds, as opposed to ultra-processed foods can help to organically reduce calorie intake without actually counting calories. Generally speaking, whole foods are more nutrient-dense and satiating than processed foods, which have been engineered to be hyper-palatable thanks to their high concentrations of added sugar and oils. Not only do these added sugars and added oils have the potential to make processed foods higher in calories than homemade whole-food counterparts, but they have been shown to override the body’s natural hunger and fullness signals and lead to increased food consumption overall. (3) That is not to say that processed food has no place in a healthy diet or a weight loss goal, you can still indulge and enjoy a treat from time to time, however, addressing the quality of the food that you eat can help to limit overconsumption of calories by consuming more satiating and nutrient-dense foods.

3. Build Your Meals Around Protein

Compared to carbohydrates and fats, protein is the most satiating macronutrient. Consumption of protein has been shown to increase satiety, reduce hunger levels, support metabolic health, and promote weight loss. (4) Building your meals around a source of protein can help to ensure that you are consuming an adequate amount and it’s not being forgotten. Although the exact amount of protein required will vary from one person to the next based on individual needs, lifestyle factors, and goals, studies have shown that controlling for calorie intake and protein intake are the best indicators of success for weight loss. (5)(6) In fact, high-protein diets have been shown to lead to the consumption of 30% fewer calories than low-protein diets. (7) Therefore, by focusing on protein at every meal there is a potential to better support a reduction of calories and the creation of a calorie deficit without counting calories. So be it breakfast, lunch, dinner, or a snack, ensure that you are consuming a source of protein, make it the priority, and build your meal around it.

4. Use High-Volume Foods

Not only are fruits and vegetables highly nutritious and nutrient-dense but incorporating them in meals, along with protein, can help to provide increased levels of satiety and fullness. Compared to fats, proteins, and starches, fruits and vegetables are considered “high-volume” foods since, gram per gram, they contain fewer calories given they have higher water and fiber content. Focusing on high-volume foods at meals and snacks can help to keep you full since they quite literally keep your stomach fuller. In a 2019 study, when subjects eating foods low in caloric density, such as fruits and vegetables, are compared with those consuming foods richer in calories, or calorie-dense foods, those on meal plans with higher calorie concentrations were found to consume twice as many calories per day in order to satisfy their hunger. (8) Focusing on high-volume foods also allows for larger portion sizes with a limited impact on calorie intake.

5. Be Accurate with Portion Sizes

Although food quality is a beneficial tool in the weight loss tool kit, food quantity still matters. Creating a calorie deficit is essential for weight loss and even if you don’t want to count calories you still need to be mindful of how much you are eating. Unfortunately, even too many calories from salads, avocados, smoothies, and healthy whole foods can impair a weight loss goal if you are over-consuming for your caloric needs. If you don’t want to count calories, weigh or measure your food, your hand is a great tool that you can use to help estimate portion sizes. Using your hand as a guide, a portion of protein = 1 palm, a portion of carbohydrates = 1 cupped hand, a portion of vegetables = 1 fist, and a portion of fat = 1 thumb. The reason this method is useful is that your hand size is proportionate to you; a 5’2 female and 6’0 male will have different size hands yet proportionate to their body, making it a simple yet effective way to determine your personal portion size. Not to mention, the size of your hand never changes and it’s highly convenient because it travels with you wherever you go.

6. Prioritize Resistance Training

Prioritizing nutrition is vital for weight loss, but exercise is equally important. There are two sides to the “calories in vs. calories out” equation and focusing on both sides is the most effective way to create a deficit, especially if you’re not counting calories. Although all forms of exercise are beneficial and can help to increase your overall daily energy expenditure (i.e. calories out), resistance training has been shown to have particular benefits when it comes to weight loss and fat loss. Although traditional cardiovascular exercise has the potential to burn more calories per exercise session, resistance training has been shown to provide more long-term weight loss benefits as it is more effective at building muscle and reducing fat tissue, which has a direct impact on metabolic rate. Increasing the amount of muscle tissue on your frame, which, in turn, increases the number of calories you burn at rest. Research has shown that resistance training is more effective at increasing resting metabolic rate compared to aerobic exercise when calorie intake is controlled for. (9) Moreover, since, pound per pound, muscle tissue is denser than fat tissue it physically takes up less space, so increasing the amount of muscle mass on your frame can help to provide a “leaner” look that is often desired with a goal of weight loss.

7. Look for Ways to Increase Movement (NEAT)

Although workouts and exercise are commonly discussed when it comes to weight loss and energy expenditure, general movement and activity are actually larger contributing factors to our total daily energy expenditure. An individual’s total daily energy expenditure (TDEE) is determined by their basal metabolic rate (BMR), thermic effect of food (TEF), and physical activity. Your BMR accounts for roughly 70% of the total calories burned in a day and TEF accounts for roughly 10%, while the remaining 20% is expended through physical activity. Overall all daily physical activity can be broken down into two separate categories; exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT). Exercise activity thermogenesis, or EAT, is composed of organized workouts and accounts for 5% of total expended energy, while non-exercise activity thermogenesis, or NEAT, is composed of general movement such as walking, doing dishes, vacuuming, mowing the lawn, standing, or tapping your toe, and accounts for up to 15% of your total daily energy expenditure. (10) So, although a run or trip to the gym is highly beneficial to support a goal of weight loss, simply increasing your general movement throughout the day has three times the potential to support a goal of weight loss. If you are looking to lose weight without counting calories, look for ways to increase your movement during the day, as this is a major area of opportunity for most people.

8. Eat as Mindfully as Possible

Mindless eating is the nemesis of a weight loss goal. Although it happens to the best of us, those extra bites, bits, and binges can quickly and easily add up and make maintaining a calorie deficit more difficult than ideal. Learning to listen to and pay attention to your own hunger signals is one of the greatest gifts you can give to yourself and one of the best tools you can add to your nutrition toolkit. Everyone has a different relationship with food and some individuals may require more support or greater intervention than others, however, generally speaking, there are some simple behaviors that you can implement to be a little more mindful of what you are eating. For instance, aim to eat all meals sitting down, as opposed to standing or walking, and do your best to chew, take your time, and eat slowly. Try to remove all digital distractions, such as phones, TVs, or tablets, eat attentively, and focus on tastes and texture. As you eat, pay attention and try to note as you are starting to feel full. Although the practice of mindful eating is something that can be difficult to grasp, and may even feel annoying at first, your body is the best nutrition coach you will ever have so it’s important that you learn to listen to it.

9. Get Good Sleep

Sleep is a highly underrated factor in weight loss. Along with stress, your sleep has a direct impact on your hormones and hunger signals. Lack of sleep and poor quality sleep can lead to imbalances in insulin, leptin, ghrelin cortisol, and many other hormones, which have a profound impact on weight. Studies have shown that disruption in the hunger hormones leptin and ghrelin in sleep-deprived individuals leads to increased appetite and increased risk of obesity. (11)(12) Another study demonstrated individuals who were sleep-deprived experienced an increase in late-night snacking and were more likely to reach for high-sugar and refined carb snacks, while another study found that sleeping too little led people to eat larger portions. (13)(14) In short, poor sleep or lack of sleep has the potential to disrupt hormones, increase hunger and decrease self-control and decision-making around food, therefore, getting good quality sleep is a vital tool in losing weight without counting calories.

10. Aim for (at least) 80/20 Consistency

Calories are king when it comes to weight loss, but consistency is queen. Eating one salad will not make you lose weight, the same way eating one cookie will not make you gain weight – it’s about the big picture. In order to support a goal of weight loss, you must ensure that you are in a calorie deficit consistently over a long period of time. Therefore, you must focus on prioritizing whole foods, limiting liquid calories, focusing on protein, consuming fruit and vegetables, and being mindful of portion sizes on a regular basis, not just once in a while.

11. Be Honest With Yourself

When it comes to a goal of weight loss, honesty is the best policy. Telling yourself that you’re doing one thing while actually doing another is not going to help you progress towards your goals. If you are looking to lose weight without counting calories it’s important that you take an unbiased look at what you are doing and what you’re not doing. If you’re struggling or you hit a weight loss plateau, it’s important that you check in with yourself and ask some hard-hitting questions. Am I actually eating mostly whole foods? Am I really prioritizing protein? Am I drinking too much on the weekend? Am I really getting enough activity? Am I truly being as consistent as I’m telling myself I am? If you’re not going to use calorie counting as an accountability tool, you really need to ensure that you are holding yourself accountable to food and lifestyle choices that support the “calories in vs. calories out” equation. It’s not about beating yourself up, it’s about keeping it real and continuously taking action and making choices that support your goals.

The Bottom Line

To support a goal of weight loss you must learn to make food and lifestyle choices that support a calorie deficit. Although calorie counting works for some, it’s not for everyone, and there are plenty of other strategies and habits that you can implement to lose weight without counting calories or points. By focusing on whole foods, consuming adequate protein, increasing your intake of fruits and vegetables, increasing activity and movement, prioritizing sleep, and eating mindfully, you can work on building habits that support a goal of weight loss without tracking a thing.

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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