Stephanie Kay Nutrition

Real Food for Real Life

How to Create a Balanced Meal

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A very common piece of nutrition advice is to eat a “healthy and balanced” diet. Although that might seem simple in theory, implementing this concept can be difficult in practice, especially when you are in the early stages of your nutrition journey. It goes without saying that “balance” implies you should eat more vegetables than candy but implementing this daily can be confusing if you are not sure exactly how to do it. So, allow me to teach you how to create a balanced meal in the simplest possible way.

White plate with a portion of salmon, brown rice, and steamed vegetables.

Table of contents

Go back to the moment in grade school when you were taught about food groups; fruits and vegetables, grain products, milk and alternatives, and proteins and alternatives. Go back to that exact moment and erase it from your brain. Why? Because your body does not recognize food groups. Your body cannot tell if you ate a serving of grains or a serving of milk, the only thing your body recognizes is the nutrients present in the food that you eat. Whether you eat a carrot, a potato, or an almond, all that your body recognizes is what macronutrients it contains: carbohydrates, protein, and/or fat.

Food is made up of macronutrients, which are the body’s building blocks, and these building blocks contain micronutrients: essential vitamins, minerals, antioxidants, and phytochemicals. So, the food that you eat is merely a vehicle for your body to get the necessary macronutrients and micronutrients it requires, not food groups.

What is a balanced meal?

Put simply, a balanced meal is a meal that contains all three macronutrients: protein, carbohydrates, and fats. Macronutrients are the primary building blocks of the human diet, and they make up the caloric content of food. Each macronutrient plays an important role in the body and adequate amounts of each macronutrient helps to optimize health, performance, and body composition.

Components of Balanced Meals

Although many people have heard the terms carbohydrates, protein, and fat, most people are unaware of how these macronutrients affect the body and where we can find them.

1. Protein

The building block of life and plays many key functions in the body. The amino acids that make up protein function as structural components, such as skeletal muscle, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters.

Protein is primarily present in animal foods such as red meat, fish, shellfish, poultry, eggs, yogurt, and some other dairy products, and can also be found in smaller concentrations in soy products like tofu and tempeh, as well as beans and lentils.

2. Carbohydrates

The body’s primary source of energy. Carbohydrates also play key roles in digestion and gut health, glucose and insulin action, as well as cholesterol and triglyceride metabolism. Carbohydrates include starches, fibers, and sugars, and can be further classified into simple and complex carbohydrates. Dietary fiber is a particularly important form of complex carbohydrate that aids in digestion and adequate intake has been shown to help benefit improved glycemic control, blood pressure, and lipid profiles.

Carbohydrates are present in whole grains, legumes (beans and lentils), fruits, vegetables, and dairy.

3. Fats

Made up of smaller molecules, called fatty acids, which play several roles in the body including the metabolism of fat-soluble vitamins, cell membrane function, the maintenance of structural integrity of the brain and nervous system, and hormone synthesis. There are two primary types of dietary fat; saturated fat and unsaturated fat, both of which are essential to health.

Fats are found in animal foods, oils, butter, nuts, seeds, avocado, and olives.

The Balanced Meal Formula

To create a balanced meal, you must incorporate all three macronutrients. This means that at breakfast, lunch, and dinner, you should aim to include a source of protein, carbohydrates (ideally starch and fiber), and fat in your meal.

Protein + Carbohydrates + Fiber + Fat

Infographic with formula on how to make a balanced meal.

5 Benefits of Balanced Meals

By building balanced meals, with all three macronutrients, you are better able to create a balanced diet overall and more easily support your health and your goals. By building balanced meals at breakfast, lunch, and dinner as frequently as possible, you will:

1. Consume a more optimal balance of macronutrients.

By regularly consuming balanced meals you can help to ensure you are consuming an adequate and balanced amount of macronutrients to support an overall more well-balanced diet. The current dietary guidelines recommend that individuals consume 45-65% of total daily calories from carbohydrates, 20-35% from fat, and 10-35% from protein (1). By creating a balanced meal at breakfast, lunch, and dinner, you can help to ensure you are consuming a more optimal balance of macronutrients.

2. Balance energy, blood sugar, and hormones.

Creating balanced meals will not only help to ensure that you are consuming adequate calories to fuel your body from one meal to the next but consuming balanced meals with protein and fiber can help to balance blood sugar levels. A meal with complex and fiber-rich carbohydrates, protein, and healthy fats, will take longer to digest than one filled with refined carbohydrates and no protein, which means a more moderate rise in blood sugar and reduced fatigue and cravings.

3. Increase satiety levels, feelings of fullness, and food satisfaction.

Because protein is the most satiating macronutrient and decreases gastric emptying and/or slows energy and nutrient absorption, consuming balanced meals complete with protein, fiber-rich carbohydrates, and healthy fats can help to increase feelings of satiety and fullness (2). High-protein foods are considered some of the most filling foods, and by including all macronutrients in your meals, and not avoiding or vilifying sources of carbs or fat, you are more likely to find satisfaction after eating.

4. Support adequate fiber and micronutrient intake.

Regularly consuming balanced meals that include fiber can help to ensure that you are reaching the recommended daily fiber intake. Current evidence collectively supports a minimum fiber intake of, at least, 25 to 30 grams of fiber per day, or 14 grams for every 1,000 calories consumed per day (3). Moreover, regular consumption of nutrient-rich fruits and vegetables, especially a wide variety of them, can also help to increase your intake of essential vitamins and minerals.

5. Optimize athletic performance and support body composition goals.

The content of meals can help support training goals and help optimize body composition. While the exact macronutrient requirements for athletes will vary based on their sport and goals, both carbohydrate and protein consumption and timing play an important role in muscle maintenance, overall performance, and optimal recovery. Moreover, consuming balanced meals with adequate protein and fiber has been shown to support weight loss and body competition goals, such as muscle building, especially when paired with resistance training (4).

What does a balanced meal look like?

Using the balanced meal formula, you can select, at least, one food from every section of the formula to build a plate that is complete with protein, carbs, fiber, and fat. Here’s a visual example.

Infographic with what is a balanced meal plate.

Balanced Meal Plate Examples

Think of it like ticking a box; at every meal ensure that you are including a source of carbohydrates, protein, and fat on your plate or in your bowl. Here are some simple well-balanced meal ideas that execute to protein + carbohydrates + fiber + fat formula:

  • Eggs + Toast + Spinach + Cheddar Cheese
  • Milk + Oats + Berries + Almonds
  • Deli Meat + Crackers + Carrots + Hummus
  • Tuna + Pita + Lettuce + Mayonnaise
  • Chicken + Pasta + Broccoli + Pesto
  • Salmon + Potatoes + Asparagus + Olive Oil
  • Shrimp + White Rice+ Tomatoes + Avocado
  • Turkey + Quinoa + Kale + Avocado Oil
  • Steak + Corn + Lettuce + Dressing
  • Tofu + Brown Rice + Cabbage + Sesame Oil
  • Chickpeas + Couscous + Cucumber + Feta Cheese
  • Lentils + Barley + Green Beans + Butter

Please note that you can include more than one source of protein, carbs, fiber, and fat in your meal! For example, you can include more than one vegetable in your meal (i.e., a salad with lettuce, carrots, and cucumber), or more than one source of protein (i.e., add chicken and black beans to your salad) or more than one source of fat (i.e., avocado and pumpkin seeds to your salad), the balanced meal formula is simply designed to help ensure that each macronutrient is included.

Other Things to Consider

Prioritize whole foods. When making a balanced meal, it is best to prioritize whole foods as much as possible. Building meals with red meat, poultry, seafood, shellfish, eggs, dairy, whole grains, beans, lentils, nuts, seeds, fruits, and vegetables is a simple way to ensure that you are prioritizing your macronutrient and micronutrient intake at the same time.

Include color and flavor. Remember, balanced meals don’t need to be bland or boring! Make meals more visually appealing by including a wide variety of colors and textures, and feel free to add as many herbs and spices to make your meals as flavorful as possible.

Aim for all 3 meals. When it comes to creating a balanced meal, a simple yet helpful guideline to keep in mind is the “3 for 3” formula; at all three meals, eat all three macronutrients. Be it breakfast, lunch, and dinner, or meals 1, 2, and 3, aim to include all three macronutrients.

Consider portion sizes. When building balanced meals, it is also important to consider the portion sizes of protein, starchy carbohydrates, fiber, and fat you are adding to your meal, especially if you have a goal of weight loss or changing body composition. While calorie or macro counting are popular approaches, the hand-portion size method is a simple yet effective tool to ensure that you are consuming a portion size that more optimally supports your individual needs.

Don’t forget about water. While not included as a component of the balanced meal formula, remember that water is also considered a macronutrient as it is required in large amounts by the body. The current dietary guidelines recommend consuming 0.5 to 1.0 ounces of water per pound of body weight, which should be consumed throughout the day and/or along with meals.

Listen to your body. It’s important to remember that your body is the best coach you will ever have and you must learn to listen to it, interpret what it’s saying, and give it what it needs. In addition to prioritizing balanced meals, you must honor your natural hunger and fullness cues by listening to your body or using a tool such as the hunger-fullness scale. Moreover, keep in mind that your favorite foods and meals, even pasta and pizza, can be included in the balanced meal formula.

Aim for consistency, not perfection. Please remember that the balanced meal formula is a guideline, not a rule. The objective is to implement this guideline at as many meals as possible, as frequently as possible, NOT to implement it at every single meal for the rest of your life. Some meals and days will be easier than others, that’s real life. As with all aspects of nutrition, the objective is consistency, not perfection.

The Bottom Line

By including a portion of protein, carbohydrate, and fat in your meal you can create a balanced meal with a more optimal macronutrient composition. Consuming meals with all macronutrients can help to support energy levels, balance blood sugar, increase satiety levels and feelings of fullness, as well as optimize athletic performance, and support body composition goals.

Tuscan Farro Soup

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This Tuscan farro soup is the perfect combination of whole grains, plant-based protein, and fiber-rich vegetables. Inspired by the flavors of Tuscany and a traditional farro soup, this hearty soup feels like a warm hug on a cold day and can be enjoyed on its own or paired with a piece of crusty bread for healthy lunch or dinner.

Tuscan Farro Soup

What is farro?

Farro is an ancient whole grain with a nutty flavor and a chewy texture. Farro, which is part of the wheat family, has been a staple in Mediterranean cuisine, especially in Italy, commonly used in risottos (farrotto), soups (zuppa di farro), stews, salads, and desserts. This small brown grain is rich in fiber and is one of the highest protein whole grains. Cooked farro looks similar to barley and “pops” a little when chewed, similar to wheat berries.

Farro can be found in several different formats in grocery stores, including whole farro, semi-pearled farrow, and pearled farro.

  • Whole farro is the whole grain format of farro, as it contains the germ, the bran, and the inner endosperm. It takes the longest to cook and is best soaked before cooking.
  • Semi-pearled farro has no husk and part of the bran is polished away, giving it slightly fewer nutrients, a milder flavor, and a shorter cooking time.
  • Pearled farro is the most common type of farro sold in the U.S. and has had its outer layer of bran removed. It contains slightly less fiber and nutrients but cooks the quickest.

Is farro good in soup?

Absolutely! Like many other whole grains, farro is great in soup, especially thicker soups as it contributes a chewy bite. In fact, farro is commonly used in soups in Tuscany and other regions of Italy.

If you’ve yet to cook with farro or add it to soup, I highly suggest that you give this Tuscan farro soup a try. Not only is it easy to make but it’s a hearty and healthy soup that is high in fiber and vegetarian protein, perfect for lunch or dinner on a cold day.

One-Pot Tuscan Farro Soup

What You’ll Need

This Tuscan farro soup is predominately made with kitchen and pantry staples, here’s what you’ll need:

  • Farro: The star of this farro soup recipe. I used pearled farrow, however, whole farro and semi-pearled farrow will also work.
  • White Beans: To add a boost of vegetarian protein. I used dried cannellini beans, also known as white kidney beans, but any white beans will work.
  • Onion, Carrot, and Celery: The classic base to any good soup.
  • Garlic and Herbs: To add some flavor and fragrance. I used dried parsley and basil, but you could use fresh parsley and fresh basil if you prefer, just be sure to triple the amount. Dried or fresh rosemary and thyme would also work well.
  • Red Pepper Flakes: To add a touch of heat, although they are optional.
  • Diced Tomatoes: A classic Tuscan ingredient to thicken the soup.
  • Kale: To add some leafy greens and boost the fiber content. If you’re not a fan of kale you can use baby spinach.
  • Olive Oil: To cook the veggies and add some healthy fats.
  • Broth: Feel free to use vegetable broth or chicken broth.
  • Parmesan Cheese: To help flavor and season the soup.

In addition to the above, you’ll also need some salt and pepper to season the soup.

The Key to the BEST Farro Soup: Parmesan Cheese Rind

While it may sound odd, the waxy outer rind of parmesan cheese is your secret weapon to an awesome farro soup. The rind won’t break down entirely, but it will soften and infuse the soup with a powerful umami flavor and thicken the soup at the same time. So, the next time you finish a block of parmesan cheese, save the rind, store it in the freezer in a container or bag, and then pop it into your next pot of soup for an incredible boost of flavor.

Dietary Adaptions

To Make it Gluten-Free: While farro is the star ingredient in this recipe, if you want a gluten-free substitute, you can use sorghum or brown rice instead.

To Make it Dairy-Free: Omit the parmesan cheese rind.

To Make it Vegan: Use vegetable broth and omit the parmesan cheese rind.

Tuscan Farro Soup Recipe

How to Make Tuscan Farro Soup

This hearty Tuscan-inspired soup is easy to make and made in one pot! Whether you’re making it as a meal prep idea on the weekend or a simple weeknight meal, here’s what you’ll do:

  1. Sauté the vegetables. Begin by sautéing the vegetables in olive oil until tender.
  2. Add the herbs. Once the veggies are cooked, add the dried herbs and a large pinch of salt.
  3. Add the farro and beans. Once the herbs are fragrant, add the farro and beans and stir to coat them in the veggie mixture.
  4. Add the liquids. Add the tomatoes and cover everything with broth.
  5. Cook the soup. Bring the liquid to a boil and then reduce to a simmer and allow to cook for about 1 hour until the farro and beans are tender.
  6. Season and serve. Once the soup is ready, remove the rind, give the soup a taste and adjust the seasoning as needed, and serve as is or with a sprinkle of freshly grated parmesan cheese.

Red’s Nutrition Tip

Farro is a whole grain and is, therefore, primarily a source of complex carbohydrates with fiber and moderate levels of protein. By pairing farrow with white beans, another source of plant-based protein, you can increase the overall protein content of the soup and boost the fiber content at the same time.

Tuscan Bean and Farro Soup

What to Serve with Tuscan Farro Soup

Complete with complex carbohydrates, plant-based protein, fiber, and healthy fats, this Tuscan farro soup is quite well-balanced on its own and doesn’t need much to go with it. With that said, you could make it a bit more filling by adding a bit more protein, healthy fats, and fiber. For instance, you could serve the soup with bread and hummus, crackers and cheese, focaccia and deli meat, a grilled cheese sandwich, or a small chicken or tuna salad sandwich.

Storage + Reheating

To Store: Allow the soup to cool completely, then transfer it to an airtight container, and store it in the refrigerator for up to 3 days.

To Freeze: Once the soup has cooled, transfer it to one large or individual portioned, freezer-safe, airtight container(s) in the freezer for up to 3 months.

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

More Italian Soup Recipes:

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Tuscan Farro Soup

Tuscan Farro Soup

Author: Stephanie Kay

Packed full of whole grains and vegetables, this Tuscan farro soup recipe is a hearty and healthy vegetarian meal. You can whip up this one-pot soup as a weeknight meal or weekend meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 15 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Tuscan
Print Recipe

Ingredients

  • 1 cup farro, dry
  • 1 cup white beans, dry, soaked for several hours or overnight
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 carrots, peeled and diced
  • 2 stalks celery, diced
  • 4 cloves garlic, minced
  • 1/2 tablespoon dried parsley
  • 1/2 tablespoon dried basil
  • 1/4 teaspoon red pepper flakes (optional)
  • 1/2 teaspoon salt
  • 1 can (14 ounces) diced tomatoes
  • 6 cups vegetable broth or chicken broth
  • 1 rind parmesan cheese
  • 2 cups kale, finely chopped

Instructions

  1. Before making the soup, soak the beans. Place the dry white beans in a medium bowl, cover with cold water by 2 inches, and let them soak for at least 4 hours or up to 12 hours. Drain and rinse them before adding them to the soup.
  2. Before getting started, rinse the farro. Place the farro in a fine-mesh strainer, rinse thoroughly under cold water, moving it around with your hand to ensure it’s all well rinsed, then drain off the excess water, and set aside.
  3. In a large pot on medium-high heat, warm the olive oil, then add onion, carrots, and celery, and cook until the vegetables are tender, about 4-5 minutes, then add garlic and cook for 1 additional minute.
  4. Add dried parsley, dried basil, chili flakes, and salt, and cook for another 30 seconds until fragrant.
  5. Add the rinsed farro and soaked and strained white beans, and stir to coat with the vegetable mixture. Then add diced tomatoes, broth, and parmesan cheese rind, and stir until well combined.
  6. Bring the soup to a boil and then reduce it to a simmer and cook for 1 hour or until the farro and beans are tender.
  7. Once the farro and beans are tender, add chopped kale, stir to combine, and cook for additional 5-10 minutes until the kale has wilted into the soup and is bright green in color.
  8. Once the soup is cooked, remove and discard the parmesan cheese rind. Taste the soup and adjust the seasoning with a pinch of salt and pepper needed. 
  9. The soup can be served immediately or cooled and stored in the fridge for up to 3 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 304 calories
  • Fat: 6 grams
  • Carbohydrates: 51 grams
  • Fiber: 9 grams
  • Protein: 15 grams

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Carrot Cake Baked Oatmeal

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Baked oatmeal is a wholesome, hearty breakfast, but sometimes you just want something sweeter, and these carrot cake baked oats are perfect for that! Made with rolled oats, carrots, raisins, and nuts, this healthy carrot cake baked oatmeal recipe taste just like carrot cake and feels like you’re having dessert for breakfast.

Carrot Cake Baked Oatmeal

As you’ve probably noticed, I’m a big fan of baked oatmeal and have shared many baked oatmeal recipes before. The number one reason I love it so much is that it keeps well in the fridge, so it makes a wonderful meal prep idea that makes weekday mornings so much easier. There’s no need to stand over a hot stove or pull ingredients out of the pantry, just reheat your baked oatmeal, serve, and enjoy!

The second reason I love baked oatmeal is that it’s so versatile, as you can flavor it so many ways, so you won’t get bored on the same old plain baked oatmeal morning after morning. Apple pie? No problem. Pumpkin spice? You got it. Carrot cake baked oatmeal? Easy, let me show you how it’s done.

What You’ll Need

This carrot cake baked oatmeal is made with pantry staples, here’s what you’ll need:

  • Rolled Oats: Oats are the base of this baked oatmeal dish, be sure to use rolled oats as instant, quick-cooking and steel-cut oats will not work.
  • Carrots: Because you can’t make carrot cake oatmeal without carrots! Plus, they add a little fiber.
  • Nuts: Carrot cake is often made with walnuts or pecans, feel free to use whichever you like or omit them if you’re not a fan. You can also use almonds instead.
  • Raisins: To add a touch of sweetness and chewiness to every bite.
  • Shredded Coconut: To add a little more sweetness, texture, and flavor. You can omit it if you’re not a fan.
  • Cinnamon, Ginger, and Nutmeg: To add a bit more flavor and spice.
  • Vanilla Extract: To enhance the flavors.
  • Eggs: To bind the oats and create a fluffy texture.
  • Maple Syrup: To sweeten the oats, you can also use brown sugar.
  • Olive Oil: To add some moisture and healthy fats. While I think olive oil provides the best texture, you can also use melted butter or melted coconut oil.
  • Baking Powder and Salt: Some baking essentials to ensure the oats are light and fluffy.

If you want to take this dish to the next level and add a little boost of protein at the same time, you can make a cream cheese and yogurt topping for the baked oatmeal.

Tips for the Best Carrot Cake Baked Oatmeal

Shred the carrots as finely as possible. For the best results, ensure that your carrots are finely grated or shredded. The carrots help to moisten the baked oatmeal and add texture, but the pieces need to be small in order to do so. Use the smallest setting of your box grater or food processor to shred the carrots as finely as possible.

Soak the raisins. While it isn’t essential, soaking raisins before adding them to the batter helps to rehydrate them, plump them up, and adds moisture to the baked oatmeal. To soak the raisins, place them in a small bowl, cover them with hot water, let them sit for 10-15 minutes, and then drain and use.

Carrot Cake Oatmeal Bake

How to Make Healthy Carrot Cake Baked Oatmeal

Making carrot cake baked oatmeal is as simple as making a carrot cake, here’s what you’ll do:

  1. In a medium mixing bowl, combine the dry ingredients.
  2. In a large mixing bowl, combine the wet ingredients.
  3. Add the dry ingredients to the wet ingredients and give everything a good stir until well combined.
  4. Once mixed, pour the mixture into a baking dish, spreading it out evenly.
  5. Transfer the baking dish to the oven and bake until the middle is set, the oats are moist, and the top is golden brown.
  6. Once baked, remove from the oven, allow to cool slightly, and serve as is or with toppings of your choice.

Honestly, this carrot cake baked oatmeal is easy to make, nutritious, and absolutely delicious, and can easily be enjoyed for breakfast, brunch, snack, or dessert.

Red’s Nutrition Tip

Wondering what makes this carrot cake baked oatmeal healthy? Not only is it made with real food but it’s a well-balanced meal with complex carbohydrates, fiber, protein, and healthy fats. While the baked oatmeal itself has a moderate protein content, by serving it with cream cheese and yogurt topping or plain Greek yogurt you can easily create a healthy and balanced breakfast.

Baked Carrot Cake Oatmeal

Cream Cheese Frosting for Baked Oatmeal

Believe it or not, you can make carrot cake baked oatmeal with high protein icing! By combining Greek yogurt with cream cheese and a drizzle of maple syrup you can create a protein-packed topping to make your carrot cake baked oatmeal taste more like a dessert than a healthy breakfast, while still being incredibly good for you.

Here’s what you’ll need:

  • Cream Cheese: You can use full-fat or low-fat cream cheese. For the best results, soften your cream cheese by bringing it to room temperature.
  • Greek Yogurt: You can use full-fat or low-fat Greek yogurt, while I think plain works best, as it keeps the added sugar content down, vanilla Greek yogurt would also work very well. I opted to use Greek yogurt as it boosts the protein content, however, any style of yogurt will work.
  • Maple Syrup: To add a little liquid sweetener.
  • Vanilla Extract: To enhance the flavor.
  • Salt: To enhance the sweetness.

Here’s how to make it:

  1. Combine the softened cream cheese, yogurt, maple syrup, vanilla, and salt in a medium mixing bowl,
  2. Give everything a good whisk until well combined and smooth,
  3. That’s it!

Once combined, the cream cheese topping can be served immediately with the carrot cake baked oatmeal and any leftovers can be stored in an airtight container for up to 5 days.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, the recipe is gluten-free. Just be sure to use certified gluten-free oats.

To Make it Dairy-Free: Swap the milk for almond milk, coconut milk, or the non-dairy milk of your choice.

To Make it Egg-Free: Omit the eggs and use 2 flax eggs instead.

To Make it Vegan: Swap the milk for dairy-free milk and swap the eggs for 2 flax eggs.

How to Make Carrot Cake Baked Oatmeal

FAQs

Can you make baked oatmeal in a muffin tin?

Yes! You can turn this baked oatmeal into carrot cake oatmeal cups by transferring the oat mixture to a greased muffin tin as opposed to a baking dish and baking it in the oven at 375°F for 20-25 minutes.

Can you make baked oatmeal into bars?

Yup! To make carrot cake baked oatmeal bars, bake the oats in a baking dish as per the directions, allow to cool completely, and then slice the baked oatmeal into 8 evenly shaped bars.

Can you make the recipe into a single serving?

Absolutely. This carrot cake baked oatmeal makes 6 servings so simply divide the ingredients by 6, prepare the batter as per the directions, then add the oat mixture to a single-serve baking dish or large ramekin, and bake in the oven at 375°F for 30-35 minutes.

Storage + Reheating

To Store: Once baked and cooled, this carrot cake baked oatmeal can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: Once cooled completely, the baked oatmeal can be stored in the freezer for up to 3 months. To freeze the baked oatmeal whole, cover the baking dish with plastic wrap and/or aluminum foil and then place the entire baking dish in a freezer-safe bag. To freeze leftovers or individual portions, transfer the baked oatmeal into single-serving airtight containers and transfer them to the freezer.

To Reheat: To reheat the baked oatmeal whole, cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions, place the portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes. To reheat the baked oatmeal from frozen, allow it to thaw in the refrigerator or at room temperature and then reheat it in the oven or microwave as per the above directions.

More Healthy Baked Oatmeal Recipes:

And for more carrot cake-inspired recipes, check out my carrot cake pancakes, carrot cake overnight oats, and carrot cake breakfast cookies.

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How to Make Carrot Cake Baked Oatmeal

Carrot Cake Baked Oatmeal

Author: Stephanie Kay

This healthy carrot cake baked oatmeal with cream cheese topping feels like you’re having dessert for breakfast! This recipe is a great meal prep breakfast that is gluten-free and vegetarian.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 slices 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe

Ingredients

  • 2 cups rolled oats
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1 pinch ground nutmeg
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 cup finely grated carrots
  • 1/2 cup raisins
  • 1/4 cup walnuts or pecans, roughly chopped
  • 1/4 cup shredded coconut
  • 2 eggs, whisked
  • 2 cups milk
  • 1/4 cup maple syrup or brown sugar, packed
  • 3 tablespoons olive oil
  • 1 teaspoon vanilla extract

Cream Cheese Topping :

  • 2 ounces cream cheese, room temperature
  • 1/2 cup Greek yogurt
  • 2 tablespoons maple syrup
  • 1/4 teaspoon pure vanilla extract
  • 1 pinch salt

Instructions

  1. Preheat the oven to 375°F and grease a 9×9 inch baking dish or pan with a little olive oil or cooking spray.
  2. In a medium mixing bowl, combine the dry ingredients; rolled oats, cinnamon, ginger, nutmeg, baking powder, and salt, and stir to combine.
  3. In a large mixing bowl, combine the grated carrots and wet ingredients; eggs, milk, maple syrup, olive oil, and vanilla extract, and whisk to combine.
  4. Add the dry ingredients to the bowl of wet ingredients and fold gently until well combined. Then add raisins, nuts, and shredded coconut, and fold again until well incorporated. 
  5. Once mixed, transfer the oatmeal mixture to the baking dish, spreading it out evenly.
  6. Transfer the baking dish to the oven to bake for 35-40 minutes until the middle is set and the top is golden brown.
  7. While the oatmeal is baking, in a medium mixing bowl, add the softened cream cheese, Greek yogurt, maple syrup, vanilla extract, and a tiny pinch of salt, and whisk until well combined. Set aside.
  8. Once cooked, remove the baked oatmeal from the oven and allow it to cool slightly before serving it with the cream cheese topping.
  9. Once cooled completely, leftovers can be 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 slice with topping
  • Calories: 436 calories
  • Sugar: 23 grams
  • Fat: 19 grams
  • Carbohydrates: 50 grams
  • Fiber: 6 grams
  • Protein: 13 grams

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Meal Prep Instant Noodle Cups

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Meal prep is made easy with these protein-packed instant noodles cups. Filled with rice noodles, chicken, vegetables, and a flavorful broth, these DIY instant noodle cups are perfect for a hearty and healthy lunch any day of the week.

DIY Instant Noodle Cups

If you love instant noodles, you need to try these DIY instant noodle cups! Not only are incredibly quick and easy to prepare but the ingredient combinations are endless, so once you get the concept down you can easily adapt these DIY noodles cups to your liking.

What You’ll Need

Here’s what you’ll need to make my version of homemade instant noodle cups.

  • Instant Noodles: Rice vermicelli are the star of these instant noodle cups; however, you could also use rice noodles, ramen, soba noodles, or udon noodles if you prefer.
  • Chicken: A little cooked shredded chicken to add some protein.
  • Edamame: Some frozen edamame to boost the protein content.
  • Cabbage and Carrots: A bit of shredded napa cabbage and carrots for texture and fiber.
  • Green Onion: For some color and crunch.
  • Chicken Bouillon: A dollop of chicken bouillon paste to transform the boiling water into a flavorful noodle broth.
  • Soy Sauce: To season the broth with a bit of salt.
  • Red Chili Paste: To add a bit of spice to these instant noodle cups. I recommend using gochujang, however, sambal, sriracha, or any other chili paste or chili oil would work well.

In addition to the core ingredients, I like to finish my instant noodle cups with a sprinkle of chopped cilantro to add a bit of freshness and brightness.

How to Make DIY Instant Noodle Cups

Homemade instant noodles are so easy to make they hardly need a recipe; here’s how you’ll make them.

  1. Add the ingredients to a glass container (or mason jar) and store them in the fridge.
  2. When you’re ready to eat, fill the cups with boiling water, cover and set them aside for 10 minutes.
  3. Once the noodles are tender, give the ingredients a good stir, and enjoy!

While I’ve designed these instant noodles cups as a meal prep idea, that you can store in the fridge for the week, they also work well as a quick and easy weeknight dinner, weekend lunch, or a fun way to feed a crowd on a cold day; just lay the ingredients out on a table and allow people to build their own instant noodle cup!

Red’s Nutrition Tip

Chicken bouillon is one of those confusing ingredients that is definitely not “real food” but not inherently unhealthy either. Since not all brands are created equal, it’s best to read the ingredients and opt for versions made with the most whole food ingredients possible. That said, don’t worry about it too much, since you’re consuming such a small amount per serving it’s really not something to stress over.

How to Make Homemade Instant Noodle Cups

Variations and Substitutions for DIY Noodle Cups

Homemade instant noodle cups are incredibly versatile and can be made with a variety of different noodles, protein sources, vegetables, and broth flavors. Here are my top ingredient recommendations for tasty and healthy instant noodle cups.

Best Noodles for Instant Noodle Soup

While I used rice vermicelli noodles in my recipe, you can use several different types of noodles for homemade instant noodle cups. As long as the noodles are instant or quick cooking with boiling water they will work just fine, options include:

  • Rice vermicelli
  • Rice noodles
  • Ramen noodles
  • Udon noodles
  • Soba noodles

Ways to Add Flavor to Instant Noodles

Instant noodle soup is nothing without a good broth. Fortunately, there are plenty of easy-to-find ingredients that you likely already have in your pantry that can quickly create a flavor base for your soup. Any combination of the following would be delicious:

  • Bouillon, chicken, vegetable, beef, or mushroom
  • Ginger, fresh or powder
  • Garlic, fresh or powder
  • Soy sauce
  • Tamari
  • Fish sauce
  • Miso paste
  • Red chili paste, such as gochujang, sambal, sriracha
  • Curry paste
  • Garlic chili paste
  • Chili oil
  • Sesame oil
  • Kimchi

Ways to Add Protein to Instant Noodles

Adding a source of protein to your instant noodle cups helps to ensure that you are consuming a more well-balanced meal. While I opted to use a combination of chicken and edamame in my cups, other protein options include:

  • Cooked chicken
  • Cooked shrimp
  • Cooked beef
  • Cooked pork or bacon
  • Beef jerky
  • Smoked fish
  • Soft-boiled egg
  • Tofu
  • Edamame

Best Veggies for Instant Noodles

To boost the fiber content, you can add a lot of different cooked, frozen, and raw vegetables to instant noodles. Cooked and frozen vegetables will easily reheat once the boiling water is added. If using raw vegetables, such as cabbage or carrots, ensure they are thinly sliced or shredded so they soften easily in the boiling water. The best vegetables to add to instant noodles are:

  • Shredded cabbage
  • Shredded bok choy
  • Shredded carrots
  • Shredded zucchini
  • Diced broccoli
  • Diced bell peppers
  • Sliced mushrooms
  • Sliced baby corn
  • Baby spinach
  • Bean sprouts
  • Frozen peas
  • Frozen corn
  • Fresh herbs, such as cilantro and mint
  • Scallions
  • Chilies
Instant Noodle Cups with Chicken Recipe

Dietary Adaptions

To Increase the Protein Content: Simply increase the amount of chicken and edamame or add an additional protein source.

To Increase the Fiber Content: Add an extra handful or two of vegetables.

To Make them Gluten-Free: Swap the soy sauce for gluten-free soy sauce or tamari and ensure that your chicken bouillon is gluten-free.

To Make them Low-Carb: Swap the rice noodles for shirataki or konjac noodles.

To Make them Low-Sodium: Use low-sodium chicken bouillon and low-sodium soy sauce, and/or omit the soy sauce completely.

FAQs

Are instant noodles healthy?

Absolutely! Instant noodles are a form of pre-cooked noodles that are sold dried. Ramen noodles are the most popular form of instant noodles, which are made from wheat flour, however, instant noodles or quick-cooking noodles can also be found in the form of rice noodles and buckwheat noodles. Some prepared instant noodle cup products are sold with a broth seasoning packet; however, you can also purchase instant noodles on their own.

How often should you eat instant noodles?

You can eat instant noodles every day if you like! Talking strictly noodles, not the prepared instant noodle cups, instant noodles are a source of carbohydrates and, when consumed as part of a well-balanced diet with adequate protein, fiber, and healthy fats, are a great source of energy.

Can you lose weight eating cup noodles?

Yes! When consumed in a calorie range that creates a calorie deficit, instant noodles can be consumed as part of a healthy diet that supports weight loss

Meal Prep Instant Noodle Cups

Best Containers for Instant Noodle Cups

Containers are key when it comes to DIY instant noodle cups as your container of choice will be both the storage container and the vehicle for consumption. While many people use mason jars, I think round glass containers or glass meal prep bowls work best as they are tempered to withstand heat and will, therefore, not crack or break when boiling water is added. If using mason jars, be sure to remove them from the fridge and bring them close to room temperature before adding the hot water as they are more prone to cracking and breaking when cold.

Storage + Reheating

To Store: Store the prepared instant noodle cups, without water, in the fridge for up to 4 days.

To Freeze: Do NOT freeze the instant noodle cups uncooked. If you want to freeze the noodle cups, add the boiling water, and allow the noodles to cook, then cool completely and store the prepared soup in the freezer in an airtight container (NOT mason jars) for up to 3 months.

To Reheat: Simply add hot water when you’re ready to eat. If you’ve already added hot water and want to store the noodle cups, allow them to cool completely, then cover them with a lid and store them in the fridge for up to 24 hours.

More Meal Prep Recipes:

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Instant Noodle Cups

Meal Prep Instant Noodle Cups

Author: Stephanie Kay

Make meal prep fun with these highly versatile and customizable instant noodle cups! Filled with chicken and vegetables, these instant noodles are an easy and healthy meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 cups 1x
  • Category: Lunch
  • Method: No Cook
  • Cuisine: Asian
Print Recipe

Ingredients

  • 12 oz. rice vermicelli, or instant noodles
  • 12 oz. cooked chicken, shredded
  • 2 cups napa cabbage, shredded
  • 2 cups carrot, shredded
  • 1 cup edamame
  • 4 tablespoons soy sauce
  • 4 teaspoons chicken bouillon paste or powder
  • 4 teaspoons gochujang, or other red chili paste
  • 1 green onion, sliced
  • 1/4 cup cilantro, roughly chopped
  • Boiling water

Instructions

  1. In 4 glass meal prep containers or mason jars, add soy sauce, chicken bouillon, and gochujang (or chili paste) to the bottom, dividing the ingredients evenly across the containers.
  2. Add the cooked chicken, shredded cabbage, shredded carrot, edamame, and rice vermicelli to the containers, divide the ingredients across the 4 containers, and top with a sprinkle of green onion and cilantro.
  3. Seal the containers with lids and store them in the fridge until mealtime.
  4. When you’re ready to eat, pour boiling water into the container, just enough to cover the ingredients, ensuring the noodles are well submerged in water, then cover and let sit for 10 minutes, or as per instant noodle package directions.
  5. Once the noodles are tender, give the ingredients a good stir with a fork or chopsticks to ensure that everything is well combined, ensuring the chicken bouillon and chili paste are well incorporated in the broth, and serve immediately.
  6. The prepared bowls can be stored, without water, in an airtight container or jar in the fridge for up to 4 days. Note: If using a mason jar, bring the mason jar to room temperature before adding hot water to avoid thermal shock, which can cause the jar to crack or break.

Nutrition

  • Serving Size: 1 cup
  • Calories: 497 calories
  • Sugar: 5 grams
  • Fat: 5 grams
  • Carbohydrates: 81 grams
  • Fiber: 5 grams
  • Protein: 30 grams

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Vegetable and Ricotta Baked Orzo

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If you’re looking for a new way to cook orzo, try this baked orzo recipe packed with vegetables and ricotta cheese. Not only is it super easy to make, but this healthy dish is full of flavor, fiber, and protein.

Baked Orzo with Vegetables and Ricotta

What is orzo?

Orzo, pronounced or-zoh, is a thin, oval, rice-shaped pasta. Although it looks like rice, orzo is the Italian term for barley and is classified as pastina or “little pasta”, which is a category of very small pasta. Orzo is traditionally made with semolina or durum wheat flour; however, it can also be made with all-purpose or whole wheat flour. Although orzo originated in Italy, orzo has long been popular in cuisines in the Mediterranean and the Middle East, especially Greece.

Can you bake orzo in the oven?

While the simplest way to cook orzo is to boil it in water, as you would for any other pasta, orzo can be baked in the oven to create a baked pasta dish or casserole.

What You’ll Need

Here are the ingredients you’ll need to make this healthy oven-baked orzo with vegetables and ricotta.

  • Orzo: As you may have guessed, orzo is the star of this baked orzo recipe.
  • Bell Pepper and Mushrooms: To add some veggies, texture, and fiber to the dish.
  • Onion and Garlic: Some aromatics for flavor.
  • Herbs: Some dried basil and parsley to enhance the Italian flavor and some fresh basil to finish the dish. Although the recipe doesn’t call for it, a bit of dried oregano would work well too.
  • Tomatoes: The recipe calls for canned tomatoes, but you could certainly use fresh ones.
  • Spinach: To add some fiber and leafy greens.
  • Ricotta Cheese: To add a boost of protein and creaminess to the dish.
  • Broth: I used chicken broth to add flavor to the baked orzo, but vegetable broth would work too.
  • Mozzarella Cheese: To add a touch more protein and healthy fat and finish the casserole with a cheesy topping.

How to Make Baked Orzo

Orzo may look like rice but once baked it has a nutty flavor and a springy texture and, the best part is, it’s super is to make! Here’s what you’ll do:

  1. In a large casserole dish, add the diced vegetables, herbs, salt, pepper, and olive oil, stir to combine, then transfer to the bake to bake.
  2. Once the vegetables are cooked, add the spinach, tomatoes, ricotta, orzo, and chicken broth, give everything a good stir, then return it to the oven to bake until the orzo is tender, and the sauce is bubbling.
  3. Once the orzo is cooked, sprinkle the top of the casserole with shredded mozzarella cheese and then return it to the oven until the cheese is melted and golden brown.
  4. Once cooked, allow the baked orzo to rest for 5 minutes before serving, and enjoy!

While optional, I like to garnish the casserole with a bit of fresh basil before serving.

Baked Orzo Casserole

What is the ratio of water to orzo?

The optimal ratio of water to orzo is similar to that of rice, which is generally 2:1 or 2 cups of water for every 1 cup of uncooked orzo.

Does orzo expand when cooked?

Much like other pasta shapes, orzo expands a fair bit when it cooks. Orzo will generally more than doubles in size once cooked.

Red’s Nutrition Tip

Is orzo healthy for weight loss? Absolutely! Not only is pasta a healthy food that has been consumed for thousands of years, but pasta can be included in a healthy diet and support a goal of weight loss. As long as total calories are controlled for and the orzo is consumed within a calorie deficit, orzo is healthy for weight loss.

Orzo Baked in the Oven

What to Serve with Baked Orzo

This baked orzo dish is a well-balanced meal complete with protein, fiber, complex carbohydrates, and healthy fats. It can be enjoyed on its own as a vegetarian main course or can be served as a side dish to a main course of chicken, meat, or fish.

If you’re looking to add more protein to your meal, I recommend serving the baked orzo with a piece of baked, roasted, or grilled fish or meat, such as grilled steak, pesto baked salmon, or lemon pepper chicken thighs.

If you’re looking to add more fiber to your meal, I recommend serving the baked orzo with roasted, grilled, or steamed vegetables, such as broccoli or asparagus, or a simple leafy green or garden salad.

Storage + Reheating

To Refrigerate: Allow the baked orzo to cool completely, then cover the baking dish with aluminum foil or transfer it to an airtight container, or multiple containers if storing individual portions, and store in the fridge for up to 5 days.

To Freeze: To freeze whole, allow the baked orzo to cool completely, then cover the baking dish with plastic wrap and aluminum foil, place it in a freezer-safe bag, and place it in the freezer. To freeze leftovers, transfer the leftovers to an airtight container and place it in the freezer. The baked orzo can be frozen for up to 3 months.

To Reheat: From the fridge, transfer the whole baked orzo, covered, in the oven at 350°F for 20-30 minutes until heated through and bubbling. Individual portions can be reheated in an oven-safe baking dish at 350°F for 10-15 minutes or in a microwave-safe dish in the microwave for 2-3 minutes. If frozen, allow the baked orzo to thaw completely and then reheat at 350°F for 20-30 minutes or until heated through. To reheat from frozen, cover the baking dish with aluminum foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

More Baked Orzo Recipes:

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Orzo Baked in the Oven

Vegetable and Ricotta Baked Orzo

Author: Stephanie Kay

Filled with vegetables and ricotta cheese, this baked orzo is a healthy vegetarian casserole that works well as a main course for lunch or dinner.

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

Ingredients

  • 1 onion, diced
  • 1 red bell pepper, diced
  • 2 cups mushrooms, diced
  • 4 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried parsley
  • 1/4 teaspoon red pepper flakes
  • 1 teaspoon salt
  • 3 tablespoons olive oil
  • 2 cups baby spinach, roughly chopped
  • 1 can (28 oz) diced tomatoes, fire-roasted if possible
  • 1 1/2 cups ricotta cheese
  • 1 lb. orzo, dry (about 2 1/2 cups)
  • 2 1/2 cups chicken broth, or vegetable
  • 1 cup shredded mozzarella
  • Fresh basil, to serve

Instructions

  1. Preheat the oven to 400°F.
  2. In a large 9×13-inch baking dish, add onion, bell pepper, mushroom, garlic, dried basil, dried parsley, and salt. Drizzle with olive oil, stir until is well combined, then transfer to the oven to bake for 15 minutes.
  3. Once the vegetables have cooked, remove the baking dish from the oven, add the chopped spinach and give it a good stir until it begins to wilt into the vegetable mixture.
  4. Add the canned tomatoes and ricotta cheese and stir again until well incorporated with the vegetables. Then add the dry orzo and broth and stir until everything is well combined.
  5. Return the baking dish, uncovered, to the oven for 15 minutes, remove it from the oven and give everything a good stir, and return it to the oven for a final 10-15 minutes until the pasta is cooked and most of the liquid has been absorbed.
  6. Once the pasta is tender, remove the baking dish from the oven, sprinkle with shredded mozzarella cheese, and then return the baking dish to the oven for a final 5-10 minutes until the cheese is melted and the sauce is bubbling. (Optional: Once the cheese is melted, you can turn the oven to broil for 1-2 minutes to give the cheese a golden-brown color.)
  7. Once the cheese has melted, remove the baking dish from the oven and allow it to rest for 5 minutes before serving.
  8. Any leftovers can be 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: 584 calories
  • Sugar: 13 grams
  • Fat: 17 grams
  • Carbohydrates: 80 grams
  • Fiber: 9 grams
  • Protein: 26 grams

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Chickpea Salad Sandwich

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Looking for a healthy and easy lunch idea? Give this chickpea salad sandwich recipe a try! Learn how to turn a humble can of chickpeas into a vegetarian version of a healthy tuna salad.

Smashed Chickpea Salad

This chickpea salad sandwich is a cross between a tuna salad and a chicken salad sandwich that is equally tasty and full of flavor. Also known as chickpea “tuna” salad and chickpea “chicken” salad, smashed chickpea salad is a fun way to use a can of chickpeas to create something a little different and is a great way to make a quick and easy meal that is full of fiber and plant-based protein.

What You’ll Need

New to smashed chickpea salad? No problem, here’s what you need to make it.

  • Chickpeas: As you may have guessed, chickpeas, also known as garbanzo beans, are the star of the chickpea salad sandwich show. I used canned chickpeas to help cut down on prep time, but you could certainly cook your own chickpeas if you prefer.
  • Mayonnaise: A crucial ingredient in any good smashed chickpea salad.
  • Yogurt: To add a bit of tang and flavor to the chickpeas.
  • Celery and Onion: To add a bit of crunch and color.
  • Dill and Parsley: Some herbs to balance out the flavor. You can use dried or fresh dill and parsley.
  • Salt and Pepper: To season the chickpeas.
  • Bread: Feel free to use any bread you like, toasted or untoasted.
  • Lettuce: Some leafy greens for color and fiber, you can also add more veggies if you like.

In addition to the above ingredients, you can also season your chickpea mixture with additional herbs, spices, and ingredients to taste such as garlic powder, chives, red bell peppers, capers, sweet relish, or Dijon mustard.

Dietary Adaptions

To Make it Gluten-Free: The smashed chickpea salad is gluten-free, simply use gluten-free bread to make the sandwich gluten-free.

To Make it Dairy-Free: Swap the yogurt for additional mayonnaise or use a plant-based yogurt, such as coconut milk, almond milk, or oat milk yogurt, instead.

To Make it Vegan: Swap traditional mayonnaise for vegan mayo and swap the yogurt for a plant-based yogurt.

How to Make a Chickpea Salad Sandwich

Here’s how you’ll make a smashed chickpea salad for a sandwich:

  1. Strain and rinse the can of chickpeas to remove the excess brine, then add them to a bowl.
  2. Smash the chickpeas into a chunky mixture using the back of a fork.
  3. Chop the celery and red onion into small pieces and add them to the chickpea mixture.
  4. Season the mixture with dill, parsley, salt, and pepper.
  5. Mix in the mayonnaise and yogurt and give the chickpea mixture a good stir until everything is well combined.
  6. Serve the smashed chickpea salad mixture on bread with a few leaves of lettuce to create a sandwich.

While any bread will do, I like to use a simple sourdough or whole grain bread as I think they provide the best taste and texture, however, rye bread would also work well.

Chickpea Salad Sandwich

Red’s Nutrition Tip

Chickpeas are primarily a source of complex carbohydrates and fiber, containing roughly 3 times more carbohydrates than protein per gram. However, compared to other sources of complex carbohydrates, such as whole grains, chickpeas contain higher levels of protein, which makes them a good ingredient to increase vegetarian protein content in plant-based meals.

Chickpea Salad Sandwich Serving Suggestions

Although I opted to keep the toppings simple and only add a bit of lettuce to my sandwich, you can certainly add more veggies if you like. I think some thinly sliced tomato, cucumber, and radish would work particularly nicely, as would some shredded carrots and broccoli sprouts.

In addition to serving the smashed chickpea salad on bread, you can also serve it in a pita or wrap, on top of flatbread or green salad, or enjoy it on its own with crackers or potato chips.

Whether you prefer to follow a vegetarian diet, want to reduce your meat consumption, or just enjoy lighter fare, a chickpea salad sandwich is a delicious, healthy alternative to regular chicken salad. Not to mention, chickpeas, especially when purchased dry, are incredibly inexpensive compared to tuna or chicken, which makes this smashed chickpea salad sandwich a very budget-friendly meal.

More Healthy Chickpea Recipes:

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Smashed Chickpea Salad

Chickpea Salad Sandwich

Author: Stephanie Kay

This chickpea salad sandwich is a filling lunch that is rich in fiber, full of plant-based protein, and easy to make.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 sandwiches 1x
  • Category: Lunch
  • Method: By Hand
  • Cuisine: American
  • Diet: Vegetarian
Print Recipe

Ingredients

  • 1 can (15 oz) chickpeas
  • 2 tablespoons mayonnaise
  • 2 tablespoons plain Greek yogurt
  • 3 tablespoons red onion, minced
  • 3 tablespoons celery, minced
  • 1 teaspoon dried parsley
  • 1/2 teaspoon dried dill
  • 1 teaspoon lemon juice
  • 1/4 teaspoon salt
  • 1 pinch of black pepper
  • 4 slices of bread
  • 2 cups lettuce

Instructions

  1. Strain and rinse the chickpeas, then transfer them to a medium bowl.
  2. Using a fork or a potato masher, smash the chickpeas into a chunky mixture. (Optional: You can also add the chickpeas to a food processor and pulse them a few times until a chunky mixture is formed, just be careful not to over-blend them as you don’t want the mixture too mushy.)
  3. Once you’ve smashed the chickpeas, add the mayonnaise, yogurt, red onion, celery, parsley, dill, lemon juice, salt, and pepper to the bowl and fold the mixture together until well combined. Taste and adjust seasoning as needed.
  4. Place a slice of bread on a cutting board, spread one side with the chickpea mixture, top with a few leaves of lettuce, and another slice of bread to make a sandwich.
  5. Any leftover smashed chickpea salad can be stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 487 calories
  • Fat: 18 grams
  • Carbohydrates: 63 grams
  • Fiber: 15 grams
  • Protein: 22 grams

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Greek Yogurt Ranch Dip

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Ready in less than 5 minutes, this Greek yogurt ranch dip recipe is quick and easy to make, and high in protein! Serve it with your favorite veggies or crackers for a healthy and flavor-packed snack.

Greek Yogurt Dip

If you think making homemade dip is complicated, think again. Although ranch dip is easy to find in stores it’s also very easy to make and making it with Greek yogurt as opposed to sour cream is a simple way to reduce the calories and boost the protein at the same time.

What You’ll Need

You’ll need the following ingredients to make a healthy Greek yogurt ranch dip.

  • Greek Yogurt: You can use whole milk, 2%, or non-fat plain Greek yogurt for this dip.
  • Herbs: The combination of dill, chives, and parsley gives this healthy ranch dip its distinct flavor. While I used dried herbs in my recipes, you can use fresh herbs if you like, simply double the amount.
  • Spices: A bit of onion powder and garlic powder to enhance the ranch flavors.
  • Lemon Juice: To add a tart finish.
  • Salt and Pepper: Some essentials for seasoning.

While Greek yogurt is indeed high in protein, some people find the taste of plain Greek yogurt to be quite sour, so making it into a healthy dip with ranch seasoning mix is a fun way to make it more palatable and try something new in the kitchen.

Dietary Adaptions

To Make it Gluten-Free: No adaptions are needed, this dip is gluten-free.

To Make it Dairy-Free: Swap the Greek yogurt for a plant-based Greek-style yogurt made with almond milk, oat milk, or coconut milk.

How to Make Yogurt Ranch Dip

This recipe is so easy to make it hardly needs instructions. Here’s what you’ll do:

  1. Add all the dip ingredients to a bowl,
  2. Give it a good stir,
  3. Serve!

Honestly, that’s it! Not only is this healthy dip quick and easy to make but it keeps well in the fridge so you can save leftovers or make it as a meal prep idea to use for healthy snacks all week long.

Greek Yogurt Ranch Dip

Red’s Nutrition Tip

Although I’ve made this ranch dip with Greek yogurt, I want to make it clear that the traditional ingredients used to make ranch dip, sour cream, mayonnaise, and/or buttermilk are not unhealthy in any way. In fact, they are all nutrient-dense foods that can (and should!) be included in a healthy diet. The use of Greek yogurt is simply a fun alternative and a simple way to boost the protein content, as well as reduce the calorie and fat content of the dip if using 0% Greek yogurt.

What to Serve with Greek Yogurt Dip

Not sure what to serve your dip with? Here are some of my favorite ways to enjoy this high-protein dip as part of a snack, appetizer, or main course.

  • Veggies: This dip works well with an array of vegetables including carrot sticks, celery sticks, cucumber slices, broccoli or cauliflower florets, cherry tomatoes, snap peas, or sliced bell peppers.
  • Crackers: This dip also pairs well with crackers. If you’re feeling up to it, you can make homemade crackers or simply use your favorite store-bought version.
  • Pita: You can serve the dip with fresh pita slices or pita crackers.
  • Chips: Chips and dip is a classic combination, and this yogurt ranch dip works incredibly well with your favorite potato chips or tortilla chips.
  • Chicken Wings: In addition to chips, you can add this dip to game night and serve it with these sweet and sticky chicken wings.
  • Potatoes: This dip also pairs well with roasted potatoes or oven-baked French fries.

Plus, in addition to working as a healthy dip, this Greek yogurt ranch dip can be used as a dressing too! To make the texture more dressing-like, simply thin the dip by adding a bit more lemon juice and a splash of milk or buttermilk until you’ve reached the desired texture and adjust the seasoning to taste.

Storage + Reheating

To Store: Transfer the dip to an airtight container and store it in the fridge for up to 5 days.

More Healthy Dip Recipes

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Greek Yogurt Ranch Dip

Author: Stephanie Kay

This healthy Greek yogurt ranch dip is a lighter and high-protein alternative to a classic ranch dip. Serve it with vegetables for a healthy snack.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 8 servings 1x
  • Category: Snack
  • Method: No Cook
  • Cuisine: American
Print Recipe

Ingredients

  • 1 cup plain Greek yogurt
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon dried chives
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1 pinch of black pepper
  • 2–3 teaspoons lemon juice

Instructions

  1. In a medium bowl, add Greek yogurt, dill, parsley, chives, onion powder, garlic powder, salt, and pepper, and stir to combine.
  2. Add lemon juice, one teaspoon at a time, stirring until desired texture is reached. Taste and adjust seasoning as needed.
  3. The dip can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 2 tablespoons
  • Calories: 37 calories
  • Sugar: 2 gram
  • Fat: 2 grams
  • Carbohydrates: 2 grams
  • Fiber: 0 grams
  • Protein: 3 grams

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Slow Cooker Chicken Stew

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If you want to make a hearty stew without turning on the oven, this easy slow cooker chicken stew is for you! Similar to a classic beef stew but made with chicken in a slow cooker, this stew is filled with tender and juicy chicken, a rich and creamy broth, and packed full of vegetables making it a filling and healthy meal that is perfect for a cold day.

Chicken Stew in Slow Cooker

Slow cookers are known for making delicious food without much effort, and that’s exactly what this recipe is. Aside from browning the chicken, you just need to add everything to a crockpot and then you can sit back and relax while it does the work. Not to mention, this chicken stew keeps well in the fridge and freezer, so it makes great leftovers or a simple meal prep idea.

What You’ll Need

This delicious slow cooker chicken stew is filled with herbs, vegetables, and lots of protein, here’s what you’ll need to make it.

  • Chicken Thighs: I used boneless, skinless chicken thighs in my recipe as I think they provide the best flavor to the stew, but you could use chicken breasts if you prefer.
  • Potatoes: I used russet potatoes but any white potato, such as Yukon gold potatoes, will work. They can be peeled or left unpeeled, that’s completely up to you.
  • Carrots and Peas: Some classic stew veggies. Feel free to add some celery if you like.
  • Onion and Garlic: Some aromatics to build the base of flavor.
  • Chicken Broth: You can use homemade or store-bought broth.
  • Flour: A little all-purpose flour to thicken the stew.
  • Herbs: A mixture of thyme, rosemary, and bay leaf to deepen the flavor. To use fresh herbs simply double the amount.
  • Milk: To thicken the stew a little further and give it a creamy texture. If you don’t have milk, you can use half the amount of heavy cream and add a bit more broth.

In addition to the above, you’ll also need some olive oil to cook the chicken, as well as some salt and black pepper to season.

How to Cook Chicken Stew in Crockpot

  1. Brown the chicken. Begin by searing the chicken until golden brown on all sides. This helps to tenderize the chicken and enhance its savory flavor.
  2. Add the flour and herbs. Toss the browned chicken in flour and then add the thyme and rosemary.
  3. Add the veggies and broth. Toss in the onion, potatoes, carrots, and salt, and cover with chicken broth.
  4. Cover and cook. Cover the crock pot with a lid and cook for 7-8 hours on low or 3-4 hours on high.
  5. Add the milk and peas. Once the stew is cooked, pour in the milk, add the green peas, and cook on high for a final 10-15 minutes.
  6. Adjust seasoning. Taste the stew and adjust the seasoning of salt and pepper as needed.

The stew can be served immediately or saved for later. I honestly think this stew tastes better the longer it sits as the flavors deepen so it’s a great make-ahead meal and makes wonderful leftovers too.

Dietary Adaptions

Make it Gluten-Free: Swap the all-purpose flour for equal parts 1-to-1 gluten-free flour.

Make it Dairy-Free: Swap the dairy milk for soy milk or almond milk.

Easy Slow Cooker Chicken Stew

Red’s Nutrition Tip

Think stew is unhealthy? Think again! Made complete of whole foods, this hearty chicken stew is a balanced meal complete with complex carbohydrates, fiber, protein, and healthy fats.

Is it OK to put raw chicken in a slow cooker?

While it is safe to put raw chicken in a slow cooker, for the best results I would recommend browning the chicken before adding it to the stew.

What happens if you don’t brown meat before slow cooking?

Technically speaking, the meat will cook just fine without browning in a slow cooker, however, it does add a depth and complexity of flavor so it’s well worth the extra step and effort.

Is it better to slow cook on low or high?

Put simply, the low setting takes longer to cook than the high setting. While both settings will work, the low setting allows more time to develop flavors.

Can I shorten the time on a slow cooker?

You can speed up the slow cooker time by cooking the stew on high, this will cut the cooking time in half.

Slow Cooker Chicken Stew

Storage + Reheating

To Store: Allow to stew to cool completely, transfer to an airtight container, and store in the refrigerator for 3-4 days.

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

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

While you can enjoy this crock pot chicken stew on its own, I think it pairs perfectly with a warm slice of crusty bread or baguette. If you want to add a bit more fiber or veggies, you can serve it with a green salad with a light oil and vinegar dressing. Not to mention, this hearty chicken stew goes well with a glass of white wine if you’re looking to make this meal a little extra special.

More Chicken Recipes:

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Chicken Stew in Slow Cooker

Slow Cooker Chicken Stew

Author: Stephanie Kay

A creamy chicken stew without the cream, this hearty slow cooker chicken stew recipe is perfect for a cold day.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 7 hours
  • Total Time: 7 hours 15 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Slow Cooker
  • Cuisine: American
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Ingredients

  • 2 tablespoons olive oil
  • 1 1/2 pounds chicken thighs, cut into 1-inch pieces
  • 3 tablespoons all-purpose flour
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/2 teaspoon salt, plus more to season
  • 6 cloves garlic, minced
  • 1 onion, diced
  • 3 carrots, peeled and sliced
  • 2 large potatoes, cut into 1/2-inch cubes (1 pound)
  • 3 cups chicken broth
  • 1 bay leaf
  • 1/2 cup milk
  • 1 cup green peas, frozen
  • Black pepper, to season

Instructions

  1. Place chicken on a cutting board, dice into 1-inch pieces, and season generously with salt and pepper.
  2. In a large skillet, warm the olive oil, add the chicken, and cook for 4-5 minutes until browned on all sides. You don’t need to cook the chicken all the way through, simply sear it in the juices before adding it to the slow cooker. Note: If the slow cooker has a removable stovetop-safe pot, you can place it directly on the stovetop top and cook the chicken directly in the removable pot and then return it to the slow-cooker base.
  3. Once the chicken is seared, place it in the slow cooker, add flour, thyme, rosemary, and salt, and stir until the chicken is well coated in the flour and herbs.
  4. Add the garlic, onion, carrots, and potatoes to the slow cooker, and stir to combine. Then pour in the broth and add the bay leaf.
  5. Cover and cook on low for 7-8 hours or on high for 3-4 hours.
  6. Once cooked, add the frozen peas and milk, stir to combine, and cook for an additional 10-15 minutes on high until the peas are warmed through. At this point, you can also adjust the thickness of the stew by adding a bit more flour if it’s too thin or a splash of chicken broth if it’s too thick.
  7. Once complete, taste the stew and adjust the salt and pepper as needed before serving.
  8. The stew can be served immediately, and leftovers can be stored in an airtight container in the fridge for up to 5 days or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 516 calories
  • Sugar: 11 grams
  • Fat: 15 grams
  • Carbohydrates: 54 grams
  • Fiber: 10 grams
  • Protein: 42 grams

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Roasted Root Vegetables

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These colorful and flavorful roasted root vegetables are the perfect side dish for any fall or winter feast. Not only are they easy to make but they are full of fiber and nutrients and leftovers keep well in the fridge so you can enjoy them for days to come.

How to Roast Root Vegetables

I don’t know about you but in the colder months, I rarely crave salads or steamed green side dishes. As the temperature drops my body starts craving warm and hearty dishes and, since I still need to eat my veggies, roasting root vegetables is a great way to use seasonal produce, satisfy my body’s needs, and fulfill my daily fiber intake at the same time.

What are root vegetables?

Root vegetables are defined as edible plants that grow under the ground. These plants have an edible root and include onions, garlic, carrots, potatoes, and beets, among others, and are consumed widely around the world with different varieties favoring different climates. Root vegetables are inexpensive and versatile ingredients with many health benefits, including being a great source of energy, fiber, vitamins, minerals, and antioxidants.

What You’ll Need

Root vegetables are the star of the show in this recipe. Here’s what you’ll need:

  • Sweet Potatoes: The base of this roasted root vegetable recipe.
  • Parsnips: This classic root veggie adds a nutty and earthy flavor.
  • Carrots: Because they’re always in the fridge.
  • Beets: You can use red beets, yellow beets, or a mixture of both.
  • Turnips: For a bit of variety, but you can omit them if you’re not a fan.
  • Olive Oil: Some healthy fat to help cook and crisp up the veggies. You can use regular or extra virgin olive oil.
  • Fresh Herbs: A mixture of rosemary, thyme, and sage help to enhance the flavor of the winter root vegetables. To use dried herbs use half of the amount. Feel free to add some oregano or garlic if you like.
  • Salt and Black Pepper: Some essentials for seasoning and finishing.

In truth, this recipe is so versatile that you can really use any root vegetables that you enjoy or have on hand. Any combination of sweet potatoes, carrots, parsnips, red beets, golden beets, turnips, rutabaga, celeriac, onion, and/or red onion will work well. And, while technically not a root vegetable, butternut squash or any variety of squash would make a great addition to this roasted root vegetable dish.

Red’s Nutrition Tip

There is a common misconception that roasting vegetables is unhealthy or less healthy than other cooking methods, but this could not be further from the truth. The reality is that all forms of cooking reduce the content of water-soluble nutrients slightly, however, cooked, and roasted vegetables remain a good source of complex carbohydrates, micronutrients, and fiber.

How to Roast Root Vegetables

Roasting root vegetables is incredibly simple and only requires a few simple steps. In fact, cooking root veggies is so easy even the most beginner of cooks can nail this recipe with very little effort. Here’s how to do it:

  1. Peel and/or chop your root vegetables into bite-sized pieces.
  2. Add the root vegetables to a baking sheet, drizzle with olive oil, and sprinkle with fresh herbs, salt, and pepper.
  3. Using your hands, toss the chopped root veggies in the oil and seasonings until well coated.
  4. Transfer the pan to a preheated oven and roast until tender, golden brown, and slightly crispy.
  5. Remove from the oven, season with additional fresh herbs and/or flaky kosher salt as desired, serve and enjoy!

Once cooked, serve the veggies immediately with the main course of your choice, add them to a salad, or allow them to cool completely and store them in the fridge to use in breakfasts, lunches, and/or dinners all week long.

Pro Tip: To stop red beets from bleeding their red color onto the other root vegetables, separate them on one end of the sheet pan and season and toss them in oil separately. While their color will not really alter the flavor of the other vegetables, it will make the dish more aesthetically pleasing.

Roasted Root Vegetables

Should you soak root vegetables before roasting?

There is no need to soak root vegetables before roasting. While soaking white potatoes can help to remove excess starch, which allows for a crispier potato, soaking is unnecessary for most root vegetables. Root vegetables simply need to be washed, peeled (although peeling is optional), and cut before roasting.

Should you parboil root veggies before roasting?

There is no need to soak or parboil root vegetables before roasting. The high oven temperature does a great job of cooking the vegetables and providing an incredibly sweet flavor and crispy texture at the same time.

Do you need to peel root vegetables before roasting?

It’s completely up to you! While many people prefer the taste and texture of root vegetables without the skin, the skin is edible and contains additional fiber and nutrients.

Storage and Reheating

To Store: Allow to cool completely and then store roasted root vegetables in an airtight container in the fridge for 3 to 4 days.

To Freeze: Once cooled, transfer the vegetables to an airtight container and store them in the freezer for up to 6 months.

To Reheat: Place thawed root vegetables on a sheet pan and place in the oven at 400°F for 5 minutes or until warm. Roasted root vegetables can also be created in the microwave by reheating in 30-second increments until warm, however, they will be a little soft and soggy if overcooked.

In addition to making a great side dish, these roasted root vegetables are also a great meal prep idea as they store well in the fridge and can be eaten with eggs for breakfast, in bowls or salads at lunch, or as a pre-made side for meat at dinner.

More Roasted Vegetable Recipes:

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Roasted Root Vegetables

Roasted Root Vegetables

Author: Stephanie Kay

These roasted root veggies are the perfect side dish for any fall or winter feast. Whether you’re celebrating Thanksgiving, a holiday, or enjoying a simple weeknight dinner, these roasted vegetables are a vibrant and tasty addition to any meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Sides
  • Method: Roasted
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 2 sweet potatoes, cubed
  • 2 parsnips, peeled and sliced
  • 2 carrots, peeled and sliced
  • 1 beet, peeled and cubed
  • 1 turnip, cubed
  • 1/4 cup olive oil
  • 1 tablespoon fresh rosemary, minced
  • 1 tablespoon fresh thyme, minced
  • 1/2 tablespoon fresh sage, minced
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. Preheat the oven to 425°F.
  2. Wash, peel (optional), and slice or cube the root vegetables into 1-inch chunks.
  3. Place chopped vegetables on a sheet pan, drizzle with olive oil, and sprinkle with rosemary, thyme, sage, salt, and black pepper.
  4. Using your hands, toss the vegetables in the oil and herbs on the pan until well coated. (Note: To stop the red color of the beets from bleeding onto other vegetables, you can toss them separately in oil and seasoning and place them on one end of the baking sheet. While the color won’t affect the taste, it can be more ascetically pleasing for some.)
  5. Transfer the baking sheet to the oven and bake for 25-30 minutes until all the vegetables are tender and can be pierced with a fork.
  6. Once roasted, the vegetables can be served immediately or cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for 6 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 187 calories
  • Sugar: 8 grams
  • Fat: 10 grams
  • Carbohydrates: 25 grams
  • Fiber: 6 grams
  • Protein: 2 grams

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Ground Turkey Meal Prep Bowls

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Covered in a sweet and salty teriyaki-inspired sauce, and served over rice with veggies, these ground turkey meal prep bowls are a flavor-packed recipe that is easy to make. Whip them up on a Sunday and you’ll have healthy meals ready to go for the week.

If you’ve never made ground turkey, you should definitely give it a try. When paired with the right ingredients and flavors, this lean meat delivers big-time satisfaction any way that you cook it. So, if you’re looking to mix up your meal prep plan for weekday meals, give these Asian-inspired ground turkey meal prep bowls a go.

What You’ll Need

Here are the ingredients you’ll need to make these ground turkey meal prep bowls.

  • Ground Turkey: Ground turkey is the star of the show in these bowls, however, you can use ground chicken, ground beef, or ground tofu if you prefer.
  • Carrots: To add some veggies and color. You can shred your own carrots or buy matchstick carrots, like I did, to cut down on prep time.
  • Cabbage: You can shred a head of green cabbage or grab a bag of shredded cabbage or coleslaw mix in the salad section of your grocery store to save some prep work.
  • Onion, Garlic, and Ginger: To add some fragrance and flavor. I used powdered garlic and ground ginger to save time, but you could use fresh ginger and garlic if you prefer, just be sure to grate it finely before adding it to the sauce.
  • Sesame Oil: To add some nutty flavor to the ground turkey. You can use regular or toasted sesame oil in this recipe, or just use olive oil if you don’t have sesame oil.
  • Soy Sauce: To season the dish with some salty flavor.
  • Brown Sugar and Honey: To balance out the salt with some sweetness and add a sticky texture to the ground turkey.
  • Rice: I used jasmine rice in my recipe; however, any medium-grain or long-grain white rice will work well. Alternatively, you can use brown rice if you prefer.

In addition to the primary ingredients above, you’ll also need some pantry essentials including cornstarch (to thicken the sauce) and some crushed red pepper flakes to add a bit of heat, although they are optional. I also recommend serving the bowls with chopped fresh cilantro and a wedge of lime, but this is completely optional. A sprinkle of sesame seeds and bit of sriracha would pair nicely too.

Dietary Adaptions

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

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

How to Meal Prep Ground Turkey

Meal prepping ground turkey is easy as it’s quick to cook and its neutral taste makes it a great vehicle for flavor. Once you’ve got the basics down, you’ll realize that the seasoning and flavor options are endless.

  1. Cook the rice. Begin by cooking the rice in a pot or in a rice cooker.
  2. Brown the turkey. Add the ground turkey to a hot pan with oil and cook until its browned and broken up into small pieces.
  3. Make the sauce. While the ground turkey is cooking, prepare the sauce.
  4. Add the veggies. Once the turkey is cooked, add the veggies, and continue to cook until softened.
  5. Add the sauce. Cover the cooked ground turkey and veggies with the sauce and stir until everything is well combined and the turkey and veggies are well coated in the sauce.
  6. Portion into meal prep containers. Once the rice is cooked and the ground turkey mixture is ready, portion everything into meal prep containers and allow them to cool completely before storing them in the fridge.

Although I opted to go the Asian flavor route and use a teriyaki-style sauce for the ground turkey meal prep bowls, once you get the concept down you can flavor the turkey any way that you like. For example, a simple taco seasoning on the ground turkey, like these fiesta chicken rice bowls, would be equally tasty and quick to cook.

Storage + Reheating

To Store: Allow the bowls to cool completely, then cover them with a lid in airtight meal prep containers and store them in the refrigerator for up to 4 days.

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

To Reheat: You can reheat thawed turkey meal prep bowls in the microwave for 1-2 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to that overnight in the fridge before reheating.

I’ve done my best to keep these bowls budget-friendly by using common pantry ingredients and hearty vegetables that go a long way. Both carrots and cabbage are relatively inexpensive vegetables that are not only very versatile but last for several weeks in the fridge so you can make these ground turkey meal prep bowls over and over again.

And although I designed these ground turkey bowls as a meal prep idea for healthy, ready-to-go lunches, this recipe works very well as an easy dinner idea too.

More Healthy Ground Turkey Recipes:

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Ground Turkey Bowls

Ground Turkey Meal Prep Bowls

Author: Stephanie Kay

Filled with veggies, rice and covered in a teriyaki-style sauce, these ground turkey meal prep bowls are high in protein, full of fiber, and full of flavor.

  • 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
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Ingredients

Ground Turkey:

  • 1 tablespoon sesame oil
  • 1 pound ground turkey
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 2 green onions, finely sliced
  • 2 cups shredded carrots
  • 2 cups shredded cabbage

Sauce:

  • 1/4 cup soy sauce
  • 1 tablespoon brown sugar
  • 2 tablespoons honey
  • 1 tablespoon cornstarch
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder

Bowls:

  • 1 cup white rice, dry
  • 1/2 cup cilantro, roughly chopped
  • 1 lime, cut into wedges

Instructions

  1. In a pot, combine the rice with 2 cups of water and a pinch of sea 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 large skillet or cast-iron pan on medium-high heat, warm the sesame oil, then add ground turkey, season with a pinch of salt, and cook, breaking it apart with a spatula or wooden spoon into small pieces, for 4-5 minutes until mostly cooked.
  3. While the turkey is cooking, in a small bowl, add the soy sauce, brown sugar, honey, cornstarch, ground ginger, and powdered garlic, and whisk to combine. Set aside.
  4. Once the turkey has mostly cooked, add the crushed red pepper flakes (optional) and sliced green onions (white parts only) and cook for an additional 1-2 minutes until the turkey is cooked through and no longer pink.
  5. Once the turkey is cooked, reduce the temperature to medium heat, add the carrots and cabbage to the pan, along with one tablespoon of water, stir to combine with the turkey, cover, and allow to cook for an additional 2-3 minutes until vegetables are tender. (The water helps the veggies steam and cook when covered.)
  6. Once the vegetables are tender, add most of the remaining green onion (green parts) and sauce to the turkey  mixture, stirring to ensure everything is well coated in the sauce, and cook for another 2-3 minutes to allow the sauce to reduce and thicken.
  7. Once the turkey is cooked, assemble the bowls. Divide the rice evenly across 4 meal prep containers or bowls, layer with ¼ of the turkey mixture, and top with extra green onion, cilantro, and a wedge of lime.
  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.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 465 calories
  • Sugar: 16 grams
  • Fat: 13 grams
  • Carbohydrates: 61 grams
  • Fiber: 3 grams
  • Protein: 28 grams

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​​Mediterranean​​ Quinoa Bowl

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Filled with quinoa, chickpeas, veggies, tzatziki, and feta cheese, this Mediterranean quinoa bowl recipe is perfect for a quick and easy lunch. Plus, it makes a wonderful meal prep idea that you can keep in the fridge for healthy, ready-to-go meals all week long.

Mediterranean​​ Quinoa Bowl

If you’ve got a container of leftover quinoa in the fridge, these Mediterranean-inspired quinoa bowls are the perfect way to use it up for a quick and healthy lunch. Not only are these bowls quick to prepare and full of vegetarian protein and fiber, but they are incredibly versatile so once you’ve got the basics down the ingredient and flavor combinations are endless.

Ingredients + Substitutions

Here’s what you’ll need to make these Mediterranean quinoa bowls:

  • Quinoa: You can’t make quinoa bowls without quinoa! I used white quinoa, but you can use any color or a quinoa blend if you like.
  • Chickpeas: Using canned chickpeas ensures that this recipe is quick to make and helps to increase the vegetarian protein and fiber content too.
  • Arugula: To add some greens and more fiber to the bowls. While I used arugula, any greens or type of lettuce will work.
  • Cucumbers: You can add them peeled or unpeeled.
  • Tomatoes: I used grape tomatoes, but you can use cherry tomatoes or a diced tomato if you prefer.
  • Red Onion: To add a bit of color and texture. Feel free to omit it if you’re not a fan of onion.
  • Tzatziki: This yogurt-filled dip boosts the protein content of the bowls and doubles as a dressing. If you’re up for it you can make your own tzatziki, otherwise just buy pre-made tzatziki, as I did, if you want to save time.
  • Feta Cheese: For a salty bite, some more protein, and healthy fat.
  • Salt and Pepper: Some simple seasoning to finish.

Although I didn’t add a dressing to these quinoa bowls, because I think the tzatziki does the trick and keeps things quick, you can certainly add some if you like. I think a simple drizzle of olive oil and lemon juice would make a great addition and enhance the Mediterranean flavors.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, these bowls are gluten-free.

To Make it Dairy-Free: Use vegan tzatziki, often made with coconut yogurt, and omit the feta cheese completely or use vegan feta cheese.

To Increase the Protein Content: Add some grilled chicken, steak, shrimp, or grilled tofu if you want to keep them vegetarian.

To Reduce the Fat Content: Use tzatziki made with 0% yogurt and fat-free feta.

How to Make a Mediterranean Quinoa Bowl

Honestly, these bowls are so easy to make they hardly need instructions.

  1. Cook the quinoa or grab leftover quinoa from the fridge.
  2. Layer the quinoa, chickpeas, and veggies into a bowl.
  3. Dollop with tzatziki and sprinkle with feta cheese.

And that’s it! You can find the detailed instructions in the recipe card below.

Mediterranean​​ Quinoa Bowls

Red’s Nutrition Tip

When using vegetarian protein sources, such as quinoa, it’s beneficial (but not mandatory) to combine various sources of plant-based protein to create complete protein sources. By combining grains with beans or lentils, such as quinoa with chickpeas, you can help to ensure that your meal is complete with all essential amino acids.

How can I make quinoa taste better?

A simple way to add flavor to quinoa is to cook it in broth instead of water. Cooking your quinoa in vegetable broth or chicken broth infuses the quinoa with flavor as it cooks and adds a boost of nutrition at the same time.

Variations:

Once you’ve got the basics down you can mix and match the ingredients in these bowls depending on what you have on hand or what you enjoy. Here are some ideas:

  • Use couscous or millet. You can swap the quinoa for other whole grains, such as cooked millet or barley, or use couscous instead.
  • Use spinach or kale. Forgo the arugula and use a dark leafy green or any lettuce that you enjoy.
  • Mix up the vegetables. In addition to or instead of cucumber and tomatoes, you can use any raw vegetables you enjoy or take things to the next level and grill vegetables, such as red bell peppers, zucchini, eggplant, and mushrooms, before adding them to the bowls.
  • Swap tzatziki for hummus. If you’re not a fan of tzatziki or want to make the bowls dairy-free or vegan, you can use hummus instead. Any flavor of hummus will work well.
  • Add olives. For extra Mediterranean flair, add some kalamata olives to the bowls.
  • Add dressing. For some extra flavor and healthy fats, you can add a sauce or a dressing to the bowl. I think a lemon garlic dressing, balsamic dressing, or tahini sauce would all pair nicely. Alternatively, drizzle the bowls with a bit of extra virgin olive oil, sprinkle salt and pepper, and serve with lemon wedges.

Storage + Reheating

To Refridgerate: You can store leftovers of the individual ingredients in airtight containers in the fridge for up to 5 days, assembled bowls without tzatziki for up to 5 days, or fully assembled bowls with tzatziki for up to 24 hours. Note: The bowls won’t go bad with the tzatziki included, the vegetables will just get soggy.

To Freeze: I do not recommend freezing these bowls.

To Meal Prep: If you’re making these bowls as a meal prep idea, wait to add the tzatziki until you’re ready to eat. While can add it ahead of time if you like, leaving it too long may make your veggies soggy, so I wouldn’t prep them with tzatziki on them more than one day in advance.

More Quinoa Bowls and Salads:

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Mediterranean Quinoa Bowl Recipe

​​Mediterranean​​ Quinoa Bowl

Author: Stephanie Kay

This Mediterranean-inspired bowl is a quick and easy recipe that makes the most of simple ingredients and works equally well as a light lunch, no-cook dinner, or meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 2 bowls 1x
  • Category: Lunch
  • Method: By Hand
  • Cuisine: Mediterranean
  • Diet: Gluten Free
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Ingredients

  • 4 cups arugula, or lettuce of choice
  • 1/2 cup quinoa, dry
  • 1 can (14 ounces) chickpeas
  • 1 cup cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons red onion, minced
  • 1/2 cup tzatziki
  • 1/4 cup feta cheese, crumbled
  • Salt
  • Black Pepper
  • Lemon wedges, to serve

Instructions

  1. Fill a saucepan with water and bring it to a boil. Once boiling, add a generous pinch of salt and quinoa and cook for 15 minutes, or as per package directions, until tender. Once cooked, strain quinoa in a fine mesh colander, rinse under cold water to cool, and shake the colander to remove as much excess water as possible. (If using leftover quinoa, skip this step.)
  2. While the quinoa is cooking, strain and rinse the chickpeas, and prepare the vegetables.
  3. Once the quinoa has cooked and cooled, assemble the bowls. Dividing the ingredients evenly across two bowls, fill the bottom of a bowl with arugula, and then top with cooked quinoa, chickpeas, cucumbers, tomatoes, and red onion.
  4. Dollop each bowl with half of the tzatziki and crumbled feta cheese.
  5. Season with salt and pepper to taste and serve with a lemon wedge if desired.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 507 calories
  • Sugar: 8 grams
  • Fat: 15 grams
  • Carbohydrates: 68 grams
  • Fiber: 15 grams
  • Protein: 28 grams

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Creamy Tomato Chicken

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Ready in under 30 minutes, this one-pan creamy tomato chicken is perfect for a weeknight meal! Tender chicken breasts come together in a cheesy and creamy tomato sauce that can be served over pasta as a healthy and high-protein dinner that makes great leftovers too.

Creamy Tomato Chicken

If you’re looking for a cozy yet easy dinner idea, look no further than this creamy tomato chicken recipe. Part tomato sauce, part tomato soup, part grilled chicken, this dish is a great way to make the most of pantry staples while having a little fun in the kitchen at the same time.

What You’ll Need

Here are the ingredients you’ll need to make this chicken with creamy tomato sauce:

  • Chicken Breasts: The recipe calls for boneless chicken breasts, however, you could certainly use chicken thighs if you prefer. If using chicken thighs, you’ll just need to reduce the cooking time slightly since they cook faster.
  • Crushed Tomatoes: Using canned tomatoes makes this creamy tomato chicken quick to prepare without forgoing taste. If possible, use fire-roasted crushed tomatoes for an extra depth of flavor.
  • Tomato Paste: Just enough to thicken the sauce.
  • Olive Oil: To cook the chicken while adding some healthy fats and flavor at the same time.
  • Heavy Cream: The key to a good creamy sauce!
  • Parmesan Cheese: To help enhance the creaminess and give the sauce a nice salty bite.
  • Onion and Garlic: Some tomato sauce essentials.
  • Red Pepper Flakes: For a bit of heat. You can omit them if you don’t like spice.
  • Basil: To balance out the flavors and add a bit of freshness.

If you’d like to add a bit more flavor or want to amp up your pantry staples, add some fennel seeds along with the red pepper flakes.

How to Make Creamy Tomato Sauce for Chicken

Making a creamy tomato sauce is quite simple and can easily be done with kitchen and pantry staples. Here’s what you’ll do:

  1. Brown the chicken breast in a large skillet in olive oil. This helps to sear the chicken, lock in the juices, and flavor the tomato sauce. Set them aside.
  2. In the same skillet add some onion, garlic, red pepper flakes, tomato paste, and crushed tomatoes. Stir everything until well combine and bring it to a bubble.
  3. Pour in the heavy cream, add the parmesan cheese, and stir until the tomato sauce until nice and creamy.
  4. Return your chicken to the pan to finish up until the chicken is cooked through, and that’s it!

For an extra creamy and flavorful touch, grate parmesan cheese over the top of the chicken and sprinkle with a bit of fresh basil.

Creamy Tomato Sauce for Chicken

Red’s Nutrition Tip

When people see the word “creamy” in conjunction with a recipe there is often an immediate assumption that it’s unhealthy but that could not be further from the truth. In fact, the use of a little heavy cream and parmesan cheese in this dish helps to give the sauce a velvety texture, while providing some healthy fats at the same time.

What to Serve with Creamy Tomato Chicken

This creamy tomato chicken recipe is an excellent source of protein and healthy fats. While it can be consumed as is, by pairing it with a source of complex carbohydrates and fiber-rich vegetables you can easily create a balanced meal without much effort. Here are some examples of what you could serve the chicken with:

  • Pasta and Baby Spinach
  • Potatoes and Broccoli
  • Rice and Asparagus
  • Couscous and Green beans
  • Quinoa and Kale

If you’re serving the chicken over pasta, I’d recommend penne, rigatoni, or fusilli, as these short-cut pasta shapes will hold the sauce well and be similar in size to the chicken when cut. While you can pour the sauce and chicken directly over cooked pasta, for the best results, I’d recommend removing the cooked chicken from the pan, then adding cooked pasta to the sauce and giving it a good toss to ensure it’s well coated before serving it onto a plate and topping it with a chicken breast.

Storage + Reheating

To Store: Allow the dish to cool completely and then store it in an airtight container in the fridge for up to 4 days.

To Freeze: I don’t recommend freezing this dish as cream sauces have a tendency to split when reheating after being frozen.

To Reheat: The dish can be reheated in a skillet on the stovetop for 5-6 minutes or in a microwave-safe container for 1-2 minutes, with additional 30-second increments as needed to not overcook the chicken.

More One-Pan Chicken Recipes:

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Creamy Tomato Chicken

Creamy Tomato Chicken

Author: Stephanie Kay

This creamy tomato chicken is a quick, low-cost, high-protein recipe that’s perfect for casual dinners. Serve it with pasta for a well-balanced meal.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 4 chicken breasts, skinless, boneless
  • 1 shallot or small onion, minced
  • 3 cloves garlic, minced
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 tablespoon tomato paste
  • 1/4 cup chicken broth or water
  • 1 can (14 ounces) crushed tomatoes, fire-roasted if possible
  • 1/2 cup heavy cream
  • 1/4 cup parmesan cheese, freshly grated, plus more to serve
  • Salt
  • Black pepper
  • Fresh basil, to serve

Instructions

  1. Place the chicken breasts on a cutting board and season generously with salt and pepper on both sides.
  2. In a large skillet or pan, warm the olive oil on medium-high heat. Add the chicken breasts to the pan and cook for 3-4 minutes per side until each side is golden brown and has a good crust on it. Once cooked, remove the chicken breasts from the pan and set them aside on a plate. (Don’t worry that the chicken is not cooked through, it’s not supposed to be, we will finish cooking it later.)
  3. In the same pan, reduce the stove to medium heat, add the shallot or onion and garlic and cook for 2-3 minutes until tender. Add the red pepper flakes, tomato paste, and a pinch of salt, stir to coat and cook for an additional 30 seconds until fragrant.
  4. Pour in the chicken broth or water, scraping up any bits from the bottom of the pan, and stir into the onion and garlic mixture and cook for 30 seconds to 1 minute until most of the liquid has reduced.
  5. Add the crushed tomatoes, stir to combine, and cook for 1-2 minutes.
  6. Reduce the heat to a simmer, add heavy cream and parmesan cheese, and stir until the sauce is smooth. Taste and adjust seasoning as needed.
  7. Return the chicken breasts to the pan, submerging them in the tomato sauce as much as possible, and cook for 5-7 minutes, covering the pan with a lid if possible, until the chicken is cooked through and reaches an internal temperature of 165°F. If you own one, use a meat thermometer to ensure you cook the chicken to the perfect temperature.
  8. Once cooked, remove the pan from the heat and sprinkle with fresh basil leaves and additional shredded parmesan cheese to serve. Any leftovers can be stored in the fridge in an airtight container for up to 4 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 287 calories
  • Sugar: 4 grams
  • Fat: 16 grams
  • Carbohydrates: 7 grams
  • Fiber: 1 grams
  • Protein: 29 grams

Did you make this recipe?

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Macronutrients 101

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Macronutrients are the building blocks of the human diet and are essential for optimal health. From carbohydrates to protein to fat, here is everything you need to know about macronutrients; where to find them, why you need them, and how much you need.

Cutting board with bananas, avocado, almonds, dried apricots, chia seeds, chickpeas, yogurt, spinach, and pumpkin seeds.

Table of contents

What are macronutrients?

Macronutrients are nutrients required in large quantities in the diet, specifically fat, carbohydrates, and protein, which provide us with energy to do everything from developing and repairing tissues to regulating bodily processes. Macronutrients are present in food, each with a unique set of properties that influence our health and make up the calorie content of food.

  • Protein provides 4 calories per gram
  • Carbohydrates provide 4 calories per gram
  • Fat provides 9 calories per gram
Infographic of of what is a macronutrient with examples of sources, functions, and calorie content.

Macronutrient Functions

Here is a breakdown of the functions of carbohydrates, proteins, and fats.

Carbohydrates

Carbohydrates function primarily as a source of energy. Carbs play key roles in digestion and gut health, glucose, and insulin action, as well as cholesterol and triglyceride metabolism (1). Carbohydrates include starches, fibers, and sugars, and can be further classified in terms of structure as complex and simple carbohydrates.

  • Simple carbohydrates consist of one (monosaccharide) or two (disaccharide) sugar molecules. These forms of carbohydrates can be broken down and used as energy quickly by the body and have a sweet taste. Simple carbohydrates are found naturally in fruits and milk and can also be found in the form of refined sugar in items such as candy, table sugar, and soft drinks.
  • Complex carbohydrates consist of short and long chains of monosaccharide units, including polysaccharides such as starch or cellulose. Complex carbohydrates typically have a savory taste, naturally contain fiber, and are found in starchy carbohydrates such as oats, rice, potatoes, beans, lentils, and starchy vegetables.
  • Dietary fiber falls under the umbrella of carbohydrates, specifically complex carbohydrates, and is also required in large quantities in the human diet. There are 2 primary types of fiber – soluble and insoluble – and both are important for health, digestion, and lowering the risk of disease. Fiber provides, on average, 2 calories per gram (2).

Carbohydrates contain 4 calories per gram and are found in whole grains, beans, lentils, fruits, vegetables, and dairy.

Proteins

Protein is considered an essential nutrient because the body cannot biosynthesize enough to maintain health and survival. Proteins are large molecules composed of amino acids, which play many crucial roles in the body. The amino acids that make up protein function as structural components, such as skeletal muscle, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters. The single largest tissue store of bodily protein in skeletal muscle (3).

There are 2 types of amino acids: non-essential and essential. Of the 20 amino acids that comprise protein, nine are considered essential and, therefore, must be obtained from food. Foods that contain all nine essential amino acids are considered complete protein sources, while those that only contain some of the 9 essential amino acids are considered incomplete protein sources.

Protein contains 4 calories per gram and is primarily found in animal foods such as red meat, fish, shellfish, poultry, eggs, yogurt, and some other dairy products. These protein sources contain all essential amino acids. Protein can also be found in lower concentrations in soy products like tofu and tempeh, as well as beans and lentils. These protein sources do not contain all essential amino acids.

Fats

Fats are made of smaller molecules, called fatty acids, which play several roles in the body including the metabolism of fat-soluble vitamins, cell membrane function, the maintenance of structural integrity of the brain and nervous system, and hormone synthesis. There are two primary types of dietary fat; saturated fat and unsaturated fat, both of which are essential to health.

  • Saturated fats contain no double bonds in their structure, as the chain has been “saturated”, and are, therefore, generally solid at room temperature.
  • Unsaturated fats, on the contrary, have one or more double bonds in their structure and are, therefore, generally liquid at room temperature. Monounsaturated fats have one double bond and polyunsaturated fats have more than one.

Like protein, fat is considered an essential nutrient because the body cannot manufacture sufficient amounts of certain fats, specifically essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3), for survival so it must be consumed through food.

Dietary fat contains 9 calories per gram and is found in animal foods, oils, butter, nuts, seeds, avocado, and olives.

Infographic of macronutrients 101 diagram with examples of sources of carbohydrates, proteins, and fats.

Macronutrient Sources

Almost all foods contain more than one macronutrient, sometimes all three, however, foods are generally classified by the macronutrient they contain the most of.

Sources of carbohydrates include:

  • Whole Grains: Oats, rice, corn, farro, barley, millet
  • Grain Products: Bread, pasta, pita, cereals
  • Vegetables: Squash, pumpkin, potatoes, peas, carrots, asparagus, broccoli,
  • Fruit: Bananas, apples, pears, berries
  • Legumes: Beans, lentils, chickpeas
  • Dairy Products: Milk, yogurt

Sources of protein include:

  • Red Meat: Beef, pork, bison, lamb
  • Poultry: Chicken and turkey
  • Seafood: Salmon, tuna, cod
  • Shellfish: Shrimp, lobster, crab, oysters
  • Eggs
  • Dairy Products: Milk, yogurt, cheese
  • Legumes: Beans, lentils, chickpeas
  • Soy Products: Tofu, tempeh, edamame

Sources of fat include:

  • Oils: Olive oil, avocado oil, coconut oil
  • Dairy Products: Milk, butter, cheese, yogurt
  • Nuts and Seeds: Almonds, cashews, chia seeds, flax seeds
  • Animal Fats: Fatty fish, red meat, fatty cuts of meat

Is water a macronutrient?

While not always considered one, water is technically classified as a macronutrient because it is required in large amounts, however, unlike carbohydrates, protein, and fat, water does not contain carbon or yield energy (4).

How are macronutrients different than micronutrients?

Macronutrients differ from micronutrients. While both are essential, macronutrients are required in larger amounts, and micronutrients are required in smaller amounts. Macronutrients include carbohydrates, protein, and fat, while micronutrients include vitamins and minerals such as calcium, magnesium, and vitamin D. Micronutrients do not provide calories.

What is the ideal macronutrient breakdown?

The number of macronutrients consumed relative to total daily calories is known as macronutrient breakdown or macronutrient split. The dietary guidelines for macronutrient ratio intakes, provided by the United States Department of Agriculture (USDA) and the Food and Nutrition Board of the Institutes of Medicine (IOM), are (5)(6):

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

The ranges are to be seen as general guidelines as personal needs vary based on sex, height, weight, activity level, age, goals, and other factors. If you are unsure of your personal needs, it is best to work with a registered dietitian, registered nutritionist, or professional health practitioner to determine optimal macronutrient intake for your personal health goals.

The Bottom Line

Macronutrients include carbohydrates, protein, and fat, they provide the body with energy and support essential functions. Primary sources of carbohydrates include whole grains, grain products, beans, and lentils; sources of protein include poultry, red meat, seafood, and tofu; and sources of fat include butter, oil, nuts, and seeds. The current dietary guidelines recommend that you consume 45-65% of total daily calories from carbohydrates, 20-35% from fat, and 10-35% from protein. By consuming balanced meals with a source of whole-food carbohydrates, protein, and fat at every meal you can help to ensure that you are consuming a balanced diet with all macronutrients.

How to Read Food Labels

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Looking at a food label can be confusing. With so many numbers, letters, buzzwords, and misleading health claims, it can be tough to decipher what’s relevant and what’s not. Fortunately, learning how to read food labels can give you the knowledge and tools to make informed food choices that support your health and your goals.

Close up of the nutritional facts on a food label.

Table of contents

What is a food label?

Food labels are labels attached to food packaging that carry useful information to help consumers make informed food choices. The front, back, and sides of a food package are filled with information including:

  • what the food is
  • manufacturer details
  • country of origin
  • date markings
  • product weight and measurements
  • cooking and storage instructions
  • ingredients
  • nutrition information
  • allergens
  • health claims

The U.S. Food and Drug Administration (FDA), Health Canada, and other countries regulatory food agencies require most packaged foods and beverages, such as bread, cereals, canned and frozen foods, snacks, desserts, drinks, etc., to have a food label, while the labeling of raw fruits, vegetables, fish, and certain egg cartons is voluntary (1)(2)(3).

Why are food labels important?

The information on food labels is designed to help consumers make informed and savvy food choices. Food labels can help consumers make healthier food choices by understanding the nutrient and calorie composition of a food to ensure they are reaching food products that support their personal dietary needs.

Food labels can also help to keep consumers safe by providing expiry dates, storage instructions, and cooking instructions, as well as listing common food allergens, such as milk, egg, wheat, shellfish, soy, peanuts, and tree nuts, to help consumers with food allergies avoid foods that they or their families are allergic to. Moreover, the regulations on food labels help to protect consumers from misleading packaging or false health claims.

Infographic with the 3 parts of a food label: front-of-package, ingredients list, and nutrition facts label.

Parts of a Food Label

All food labels have 3 primary parts:

1) Front-of-Package

The front of the label is the section the consumer sees first. The front-of-package label is part label and part advertisement and should, therefore, be taken with a grain of salt. Food manufacturers can display images, graphics, and symbols that highlight nutritional aspects of the product that are favorable, however, they can leave out unfavorable aspects of the product. For example, a breakfast cereal could highlight that it is “high in fiber” and “heart healthy” on the front-of-package label but leave out the fact that it is also high in sugar. While labeling is closely monitored and regulated, good marketing, health claims, and buzzwords can be misleading to consumers.

2) Ingredients List

The ingredient list is arguably the most valuable part of any food label. The list of ingredients is the only way to determine what the product is made of and if it is made primarily of real food or not, and the list of ingredients gives context to the nutrition facts and calories, as well as the label claims and buzzwords. Ingredients are listed in descending order by weight, including added water. The first ingredient listed is present in the largest amount by weight, and the last ingredient listed is present in the smallest amount by weight. Sub-ingredients are listed in parentheses in ingredient lists. Ingredients that contain 2 or more ingredients are listed in parenthesis from the greatest amount to the least amount (4). For example, pasta (durum wheat flour, egg, water) or cheese (pasteurized milk, culture, salt, enzymes).

3) Nutrition Facts Label

The nutrition facts panel details the number of servings, as well as the calories, macronutrients, and micronutrients per serving of the food. While the ingredients used to make up these nutrition facts are arguably more important than the numbers, the numbers are still very important.

Infographic on how to read a nutrition facts label.

How to Read a Nutrition Facts Label

Here is a breakdown of the different parts of nutrition facts labels and how to interpret their data.

1) Servings

The serving section provides the serving size and the total number of servings per package. Serving size is a standardized amount of food listed on a product’s Nutrition Facts label. It is used to quantify nutrition data for comparative purposes and allows the consumer to easily compare similar products and different brands. Serving sizes should not necessarily be used as recommended portion sizes; the amount of a food you choose to eat, which may be more or less than a serving size.

2) Calories

The calorie section of the nutrition facts label describes how many calories are provided per serving.

3) Fat

The fat section of the nutrition facts label describes the amount of fat and types of fat per serving.

  • Fat: The number of grams of fat provided by the listed serving size.
  • Saturated Fat: The number of grams of the total fat number that are from saturated fat.
  • Trans Fat: The number of grams of the total fat number that are from trans fat.

4) Carbohydrates

The carbohydrates section of the nutrition facts label describes the amount of carbohydrates and types of carbohydrates per serving.

  • Carbohydrates: The number of grams of carbohydrates provided by the listed serving size.
  • Fiber: The number of grams of the total carbohydrate number that are from dietary fiber.
  • Sugar: The number of grams of the total carbohydrate number that are from sugar, including naturally occurring sugars and added sugars.
  • Added Sugar: The number of grams of the total carbohydrate number that are from added sugar only. This includes granulated sugars, syrup, honey, and sugars from concentrated fruit or vegetable juices.

5) Protein

The protein section of the nutrition facts label describes the amount of protein per serving, however, it does not describe the type of protein.

6) Vitamins + Minerals

The micronutrients section of the nutrition facts label describes the amount of vitamins and minerals provided per serving.

  • % Daily Value: The percent daily value tells you how much a nutrient a serving of food contributes to a daily diet. The percentages are based on the standardized recommendations for general health based on dietary guidelines for a 2,000-calorie diet. Individual daily value requirements may be higher or lower depending on individual calorie needs and, therefore, it is not specific to the reader. The % DV shows how much a nutrient in a serving of food contributes to a 2,000-calorie diet. Generally speaking;
    • A food with 5% DV or less of a nutrient per serving is considered low
    • A food with 6-19% of a nutrient per serving is considered moderate
    • A food with 20% DV or more of a nutrient per serving is considered high

Sodium, vitamin D, calcium, iron, and potassium are the only micronutrients required to be on a food label, food companies can voluntarily list additional vitamins and minerals on a label if desired. It is important to note that vitamins and minerals can also be added as ingredients to food products, in a process known as fortification; therefore, it is imperative that you read the ingredients to determine if they are naturally occurring from whole foods or included in the form of additives in the ingredients list.

Interpreting Calories and Nutrients

Calories are derived from macronutrients (carbs, protein, and fat) and each macronutrient plays a different role in the human body. The calories in a food are determined by the total grams of each macronutrient:

  • Fats provide 9 calories per gram
  • Proteins provide 4 calories per gram
  • Carbohydrates provide 4 calories per gram

Furthermore, the total carbohydrate number listed on food labels includes all three types of carbohydrates; starch, sugar, and fiber. In addition to the total number of grams of carbohydrates, labels also specify the exact amount of fiber and sugar the product contains, which provide the following number of calories:

  • Fiber provides 2 calories per gram
  • Sugar provides 4 calories per gram

Moreover, in some countries, food manufacturers are required to differentiate between natural sugars and added sugars, which can not only be found on the nutrition facts labels but added sugars can be identified in the ingredients list, which is why they are so important to read.

Tips for Reading Food Labels

Here are some simple tips to help make reading nutrition labels easier.

Pay Attention To:

  • Ingredients: Reading the ingredients list is one of the single greatest tools you can add to your nutrition toolkit. Look for ingredient lists that are primarily composed of whole foods and remember that ingredients are listed in descending order by weight.
  • Serving Sizes: Note the serving size listed on the Nutrition Facts label. This will allow you to better compare similar products and analyze the portion size you intend to consume.
  • Calories per Serving: Take a look at the number of calories provided by the listed serving size. This can help you compare different brands and determine how many calories you will consume based on your portion size. For example, if the serving size of a cereal is 3/4 cup but you intend to consume 1 1/2 cups you can more easily determine the number of calories you will be consuming.
  • Number of Servings per Package: Note the number of servings the package contains. Manufacturers are sneaky and often what looks like a single-serving package may actually contain multiple servings and, therefore, be much higher in calories than perceived. For example, a small bag of nuts may contain 100 calories per serving but may actually contain 3 servings per bag making the total bag 300 calories.

Look for More:

  • Protein and/or Fiber: Look for products with larger quantities of protein and/fiber. While these macronutrients may not apply to all packaged foods, they are particularly beneficial in prepared meals.
  • % Daily Value: Use the %DV to quickly compare nutrients in similar products and different brands to look for the most nutrient-dense option.

Limit:

  • Added Sugar: Look for products with less or no added sugar whenever possible. The American Heart Association and CDC recommend that adults limit their intake of added sugar to less than 10% of their total daily calories.
  • Trans Fat: While the use of artificial trans fat in the U.S. food supply has mostly been phased out, the consumption of trans fat has been associated with an increased risk of heart disease and should, therefore, be limited.
  • Additives and Preservatives: While not all food additives and preservatives are inherently unhealthy or dangerous, salt and water are preservatives overall, it is best to prioritize whole foods and limit hyper-palatable, highly-processed foods, which often have excessive or unnecessary ingredients.

The Bottom Line

When it comes to eating healthy, whole food should always be the priority, however, there are plenty of prepared and packaged foods that are incredibly good for you, and understanding how to read food labels can help you make more informed food choices. When reading food labels, ensure that you read the ingredients list and consider the number of servings per package; prioritize whole foods, fiber, protein, vitamins, and minerals; and limit added sugars, trans fat, and unnecessary additives.

What is Healthy Food?

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If you’re confused about what’s healthy and what’s not, I can assure you that you’re not alone. There is so much confusion and misinformation in the nutrition and diet space, so allow me to break down the fundamentals of nutrition and explain what “healthy food” is once and for all.

A balanced diet is a healthy diet and is one that is filled with healthy food. Discover the difference between unhealthy and healthy food.

What is healthy food?

When it comes to eating well, everyone seems to have a different opinion about what is “healthy”. Some advocate for low-calorie foods, others advocate high-protein, low-carb or low-fat foods, while others seem to think it’s simply the addition of more fruits and veggies to the diet. The thing is, “healthy food” is truly not as complicated as it may seem. Put simply, healthy food is real food.

What is real food?

Real food is one ingredient, created by Mother Nature, and comes from a plant or an animal. Real food grows on the land, grazes on the land, or lives in our waters. Real food is whole, single-ingredient food that is rich in nutrients. Real food contains protein, carbohydrates, fat, fiber, and/or water, and is rich in vitamins and/or minerals.

Examples of Healthy Food

Healthy foods are whole foods found in their most natural and unprocessed state and include:

  • Fruits
  • Vegetables
  • Whole Grains
  • Beans
  • Lentils
  • Nuts
  • Seeds
  • Milk
  • Eggs
  • Poultry
  • Meat
  • Seafood
  • Shellfish

A healthy and balanced diet is one that is primarily composed of micronutrient-dense whole foods with a good balance of protein, carbohydrates, fiber, fat, and water.

Healthy Food vs. Processed Food

While healthy food is whole food, and a healthy diet should primarily include whole foods, it is important to understand that not all processed food is unhealthy. In fact, many processed foods are made of whole foods and can and should be included in a healthy diet!

The processing of food occurs on a spectrum and processed foods come in many forms; from minimally processed to highly processed, and many processed whole foods can be considered healthy.

Minimally processed foods are unprocessed foods that have been slightly altered for the main purpose of preservation (1). This includes cleaning and removing inedible or unwanted parts, grinding, refrigeration, pasteurization, fermentation, freezing, and vacuum-packaging and includes items such as frozen fruit, bagged salads, cut vegetables, roasted nuts, and frozen lean meats. This level of processing does not substantially change the nutritional value of the foods, in fact, in some cases it can help to preserve it for longer periods of time.

Moreover, there are many prepared and pre-cooked foods and meals that you can find in grocery stores that are still incredibly nutritious and can help to make healthy eating much easier. For instance, items such as tomato sauce, hummus, soup, and salad dressing are often made of whole foods, as well as some brands of cereal, crackers, snack bars, and even frozen meals. The simplest way to determine whether a processed food is made of whole food and is a healthy choice is to read the ingredients.

Why is healthy food important?

Food is vital for life and the quality of food that we consume directly impacts our quality of life. Healthy food provides the body with energy and nutrients to function optimally and maintains or improves overall health. The calories, macronutrients (protein, carbohydrates, and fats), and micronutrients (vitamins, and minerals) found in whole foods are not only the body’s only source of energy but provide the natural building materials for growth and repair and support the health of all systems in the body.

Healthy food is health-promoting in the sense that it gives your body what it needs. In addition to supporting optimal health, vitality, and longevity, consuming a diet full of nutrient-dense food helps to protect against many chronic diseases, including the risk of heart disease, stroke, diabetes, and cancer, and reduce the risk of diet-related ailments such as high blood pressure and unhealthy or excessive weight gain (2)(3)(4).

In fact, it doesn’t matter what your goals are, how old you are, or how active you are, the foundation of any good diet comes down to the quality of the food that you eat.

While different health goals require different dietary strategies and approaches, real food is the best foundation. It doesn’t matter if your goal is to lose weight, build muscle, run faster, jump higher, improve your energy, feed your family, or just eat healthier overall, all health goals are best supported by prioritizing whole food.

The reality is, you can do any type of diet well or you can do any type of diet poorly depending on the quality of food that you consume. It doesn’t matter if you are following a vegetarian diet or gluten-free diet, eating the perfect portion sizes or the number of calories, eating the perfect post-workout meal, or eating at the perfect time of day, if you are not prioritizing whole food you are likely missing the nutritional mark.

Tips to Eat More Healthy Food

While the concept of healthy food is simple in theory, the execution can be a little more challenging as changing eating habits and altering your diet to include more real food can feel overwhelming. So, here are some simple tips to get you started:

  1. Opt for whole foods. Whether you’re grocery shopping, standing in the kitchen, or reading a restaurant menu, make whole foods the priority. Generally speaking, whole foods are unprocessed, one-ingredient plant or animal-based foods and are the most nutrient-dense foods available to you. Look for vegetables, fruits, nuts, seeds, beans, lentils, whole grains, milk, poultry, seafood, and meat, and aim to build your meals around these foods.
  1. Read the ingredients. While whole foods should be prioritized, not all processed foods are inherently unhealthy. In fact, there are many pre-made items in groceries stores that are completely made of whole foods and are very healthy choices. When in doubt, read the ingredients! The ingredients list is one of the best tools you have at your disposal and can help you determine whether the item in question is primarily made of whole foods or not.
  1. Cook your meals. Cooking for yourself is arguably one of the greatest gifts you can give to your health. By prioritizing whole foods in your diet and cooking your own meals, you can better control the quality of food you are consuming and limit the amount of highly processed foods, unnecessary additives, and preservatives in your diet. In fact, a study demonstrated that Americans who cook most of their meals at home consume fewer refined carbohydrates, less refined sugar, and fewer calories overall than those who cook less or not at all. (5)
  1. Consume balanced meals. Consuming balanced meals with a source of protein (beef, chicken, salmon, sardines, trout, tofu, etc.), carbohydrates (oats, brown rice, barley, sweet potatoes, corn, pasta, etc.), fruits or vegetables (broccoli, kale, peas, berries, mangoes, etc.), and fat (olive oil, cheese, nuts, peanut butter, etc.), can help to ensure that you are consuming a healthier diet overall. In addition to prioritizing whole foods, learning how to create a balanced meal is one of the simplest tips you can use to help you increase your consumption of healthy foods, as well as protein and dietary fiber.
  1. Relax. Remember, healthy foods are whole foods and all whole foods are healthy foods but that doesn’t mean that you can only eat whole foods for the rest of your life! A healthy diet is one that is composed of primarily healthy foods, not only healthy foods. By prioritizing whole foods, creating balanced meals, and cooking your meals, you will be able to create a diet that is composed of primarily healthy foods and still allow for sweets, treats, and indulgences, which are equally important for our health.

The Bottom Line

Healthy food is real food and real food is whole food. Healthy food includes fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish. Prioritizing the consumption of healthy food in your diet and cooking with a wide variety of whole foods is one of the simplest ways to ensure that you are supporting your health and consuming a healthy diet with a solid foundation of high-quality, nutrient-dense, healthy food.

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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