Stephanie Kay Nutrition

Real Food for Real Life

Pumpkin Spice Chia Pudding

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Turn leftover pumpkin puree into a delicious afternoon snack with this pumpkin spice chia pudding. Not only is it easy to make, but it’s high in fiber and full of flavor!

Jar of pumpkin spice chia pudding with a dollop of yogurt and chopped pecans on top with cinnamon sticks on the side on a white background.

Chia seeds are a nutritional powerhouse and, while there isn’t a ton you can do with them, chia pudding is a great way to use them. By simply combining them with milk, sweeteners, and flavoring of your choice, you can create a delicious yet healthy treat that can satisfy a sweet tooth.

This pumpkin chia pudding recipe has a creamy texture and is full of fall flavor. It works well as a light breakfast, sweet snack, or healthy dessert, and keeps well in the fridge for several days.

Three jars pumpkin chia seed pudding with cinnamon sticks on a white cutting board with a small silver spoon and a bowl of chia seeds on the side on a white background.

Why You’ll Love It

  • Easy to Make – If you can add ingredients to a container and stir, you can make this recipe.
  • High in Fiber – The combination of chia seeds and pumpkin puree gives this chia pudding 18 grams of fiber per serving.
  • Full of Flavor – The addition of pumpkin pie spices and maple syrup gives it the perfect balance of sweet fall flavors.
Jug of milk, bowls of maple syrup, chia seeds, pumpkin puree, jars of cinnamon, cloves, nutmeg, and ginger, and a jar of maple syrup on a white background.

Ingredients + Substitutions

  • Chia Seeds – To make the chia pudding and add some fiber. You can use black or white chia seeds.
  • Pumpkin Puree – To add some more fiber and pumpkin flavor. I used canned pumpkin puree, but you can use homemade if preferred. If needed, you can use pumpkin pie filling; see the notes section of the recipe card for details.
  • Milk – To add some protein. The recipe calls for cow’s milk, but you can use non-dairy milk if preferred.
  • Maple Syrup – To add a hint of sweetness. The recipe calls for real maple syrup, but you can use honey, brown sugar, or coconut sugar if preferred.
  • Vanilla Extract – To add an extra hint of flavor, although optional.
  • Spices – A mixture of ground cinnamon, ginger, nutmeg, and cloves to give the pumpkin spice flavor. The recipe calls for each spice individually, but you can use pre-made pumpkin pie spice if preferred. See the notes section of the recipe card for details.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for full-fat coconut milk, almond milk, or oat milk.

Grid of images with a glass bowl of milk, pumpkin puree, vanilla extract, maple syrup, and spices; a glass bowl of whisk pumpkin mixture; a glass bowl of whisk pumpkin mixture with chia seeds on top; and a glass bowl of pumpkin chia mixture on a white background.

Red’s Nutrition Tip

Small but mighty, chia seeds are a nutritional powerhouse. Not only are they a great source of fiber, but they are one of the highest protein seeds and a good source of ALA omega-3 fatty acids.

Serving Suggestion

This pumpkin spice chia pudding is a good source of fat, fiber, and natural sugar; however, it can easily be adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add a 1/4 cup of yogurt or Greek yogurt to the recipe and/or a handful of chopped nuts, such as walnuts or pecans.
  • To make it lower in fat, use non-fat dairy milk.
  • To make it higher in fiber, serve it with chopped apples or fresh berries on top.
  • To make it lower in sugar, omit the maple syrup or use a sugar-free sweetener.
  • To make it a special treat, top it with whipped cream or coconut whipped cream.
A glass bowl with pumpkin chia mixture with a silver serving spoon with four small glass jars filled with pumpkin chia mixture.

Storage

To Refrigerate: Once prepared, you can store the pumpkin chia pudding in an airtight container in the fridge for up to 5 days.

To Freeze: This recipe cannot be frozen.

More Pumpkin Recipes:

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Jar of pumpkin spice chia pudding with a dollop of yogurt and chopped pecans on top with cinnamon sticks on the side on a white background.

Pumpkin Spice Chia Pudding

Author: Stephanie Kay

This pumpkin chia pudding is easy to make, high in fiber, and full of fall flavor. You can enjoy it as a light breakfast or a filling snack.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Snack
  • Method: No Cook
Print Recipe

Ingredients

  • 3 tablespoons chia seeds
  • 1/4 cup pumpkin puree
  • 1/2 cup milk
  • 1 tablespoon maple syrup
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon ground cinnamon
  • 1 pinch ground ginger
  • 1 pinch ground nutmeg
  • 1 pinch ground cloves

Instructions

  1. In a jar or container with a lid, add all of the ingredients and whisk until well combined.
  2. Cover with the lid, then transfer to the fridge overnight or for at least 4 hours until set.
  3. Once set, serve as is or with a dollop of yogurt, coconut yogurt, or whipped cream on top. If making it in advance, it can be stored in the fridge for up to 5 days.

Notes

To Use Pumpkin Pie Filling: Swap the pumpkin puree for 1/4 cup of pumpkin pie filling and omit the maple syrup, cinnamon, ginger, nutmeg, and cloves.

To Use Pumpkin Pie Spice: Omit the cinnamon, ginger, nutmeg, and cloves, and use 1/2 teaspoon of pumpkin pie spice instead.

Nutrition

  • Serving Size: 1 serving
  • Calories: 333 calories
  • Sugar: 21 grams
  • Fat: 13 grams
  • Carbohydrates: 46 grams
  • Fiber: 18 grams
  • Protein: 12 grams

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Vegetarian Stuffed Peppers

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Filled with brown rice, quinoa, and black beans, these Mexican-inspired vegetarian stuffed peppers are a healthy dinner loaded with fiber and plant-based protein. Plus, topped with melted cheese, they are something the whole family can enjoy.

Vegetarian stuffed peppers in large baking dish with sliced avocado and fresh cilantro on top and lime wedges on the side.

Stuffed peppers are a classic dish, and, fortunately, they can easily be adapted for different dietary needs and flavor profiles. While ground beef stuffed peppers are great for meat eaters, using plant protein instead of animal protein makes them a more crowd-pleasing dish that everyone can enjoy.

This vegetarian stuffed peppers recipe is an easy weeknight meal that works well as a colorful, flavorful, and fiber-filled main course or side dish.

A large casserole dish filled with vegetarian stuffed bell peppers with a stack of plates, half an avocado, a bowl of lime wedges, wood bowl of fresh cilantro, with a tea towel and gold serving spoon on a white background.

Why You’ll Love Them

  • Full of Flavor – These Mexican-inspired vegetarian stuffed peppers are loaded with sweet and savory flavors.
  • High in Fiber – The combination of brown rice, quinoa, black beans, and corn ensures each serving contains 15 grams of fiber.
  • Vegetarian – They can easily be turned into vegan stuffed peppers by omitting the shredded cheese.
Red bell peppers, red onion, shredded cheese, spices, garlic cloves, black beans, brown rice, quinoa, diced tomatoes, frozen corn, and fresh cilantro on a white background.

Ingredients + Substitutions

  • Bell Peppers – To make the stuffed peppers. I used a combination of red bell peppers, but green, orange, and yellow peppers or poblano peppers would also work well.
  • Brown Rice – To add some complex carbohydrates. The recipe calls for raw brown rice, but you can use cooked rice if preferred. See the notes section of the recipe card for details.
  • Quinoa – To add some plant-based protein and fiber. You can use red, white, or multi-color quinoa. The recipe calls for raw quinoa, but you can use cooked quinoa if preferred. See the notes section of the recipe card for details.
  • Black Beans – To add some more vegetarian protein. I used black beans, but pinto beans, kidney beans, or cannellini beans would all work well.
  • Tomatoes – To add some colors and texture. The recipe calls for diced tomatoes, but crushed tomatoes will also work.
  • Corn – To add some more color and fiber. The recipe calls for frozen corn, but canned corn will also work. See the notes section of the recipe card for details.
  • Broth – To help cook the rice mixture and add some flavor. The recipe calls for vegetable broth, but chicken broth or water will also work.
  • Spices – A mixture of chili powder, ground cumin, smoked paprika, and dried oregano to add some Mexican-inspired flavor. You can use taco seasoning if preferred. See the notes section of the recipe card for details.
  • Olive Oil – To add some healthy fats.
  • Cheese – To add some more healthy fats, protein, and flavor to the stuffed peppers. The recipe calls for Monterey Jack cheese, but any mild, high-protein cheese, such as Havarti or cheddar cheese, will also work well.
  • Salt and Pepper – To season.
Large pot of sautéed onion, garlic, and spices on a white background.
Large pot of sautéed onion and garlic in spices with cooked brown rice, cooked quinoa, diced tomatoes, black beans and frozen corn on a white background.

Dietary Adaptions

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

To Make them Dairy-Free: Omit the shredded cheese.

Large pot with brown rice, quinoa, and black bean filling on a white background.

Red’s Nutrition Tip

Rice, quinoa, and black beans are all sources of fiber and vegetarian protein. While eating them individually is a good option, combining them is a great way to create a complete protein source, eat more fiber, and increase protein intake at the same time.

Serving Suggestions

These vegetarian stuffed bell peppers are a balanced meal with protein, carbohydrates, fiber, and fats. They can be enjoyed on their own or adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add some crumbled, extra-firm tofu to the rice and bean mixture.
  • To make them low carb, swap the rice for cauliflower rice.
  • To make them lower in fat, omit the shredded cheese and don’t use avocado or sour cream as a topping.
  • To add more veggies, serve the stuffed peppers with a big green salad.
Baking dish with roasted red bell pepper halves on a white background.
Baking dish with roasted red bell pepper halves with with brown rice, quinoa, and black bean filling on a white background.

Storage + Reheating

To Refrigerate: Allow the stuffed peppers to cool completely, then transfer them to an airtight container and store them in the fridge for up to 4 days.

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

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

Close up of a large baking dish filled with quinoa, brown rice, and black bean stuffed peppers with sliced avocado and fresh cilantro on top on a white background.

Can you make the filling ahead of time?

Yes, you can make the stuffed pepper filling ahead of time. Once cooked, it can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

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Vegetarian stuffed peppers in large baking dish with sliced avocado and fresh cilantro on top and lime wedges on the side.

Vegetarian Stuffed Peppers

Author: Stephanie Kay

These vegetarian stuffed peppers are full of plant-based protein, fiber, and Mexican-inspired flavors. They work equally well as a main course or a side dish.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour 30 minutes
  • Total Time: 1 hour 40 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Baked
Print Recipe

Ingredients

  • 4 bell peppers, any color
  • 1/3 cup brown rice, raw
  • 1/3 cup quinoa, raw
  • 1 tablespoon olive oil, plus more for drizzling
  • 1/2 red onion, diced
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1 teaspoon salt
  • 1 (14 ounce) can black beans, strained and rinsed
  • 1 (14 ounce) can diced tomatoes
  • 1/2 cup vegetable broth, or water
  • 1 cup frozen corn
  • 1 cup shredded Monterey Jack cheese

To Serve (optional):

  • Sour cream
  • Guacamole
  • Limes, cut into wedges
  • Fresh cilantro, finely chopped

Instructions

  1. In a small pot, combine the brown rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 25 minutes. Once the brown rice has cooked for 25 minutes, add the quinoa, stir to combine, and cook for an additional 15 minutes until the brown rice and quinoa are tender and can be fluffed with a fork. Once cooked, strain off any excess water.
  2. Once the brown rice and quinoa are cooked, preheat the oven to 425°F and grab a large baking dish or baking sheet lined with parchment paper.
  3. On a cutting board, cut the bell peppers in half lengthwise and remove the cores and seeds. Place the bell pepper halves in the baking dish, open side down, and drizzle them with a little olive oil, using your hands to ensure the outside of each bell pepper is well coated. Transfer the baking dish to the oven for 10 minutes while you make the filling.
  4. In a large pot over medium heat, warm the olive oil, then add the diced red onion and cook for 3-4 minutes, until tender.
  5. Add the minced garlic, chili powder, ground cumin, smoked paprika, oregano, and salt, stir to combine with the onions, and cook for 1 minute.
  6. Turn the heat down to medium, add the cooked rice and quinoa, strained black beans, diced tomatoes, vegetable broth, and frozen corn, and stir to combine.
  7. Allow to cook, stirring occasionally, for 5 minutes until the corn is thawed and the liquid has been absorbed. Remove the pan from the heat, taste the rice mixture, and adjust seasoning with additional salt and pepper as needed.
  8. Working one at a time, fill the bell pepper halves with the rice mixture and place them in the baking dish, open side up. Continue until all the bell peppers are filled.
  9. Cover the baking dish with aluminum foil (this is essential to ensure the bell peppers are tender) and transfer it to the oven to bake for 40 minutes.
  10. Once baked, remove the baking dish from the oven and top each bell pepper with shredded cheese. Then return the baking dish to the oven, without the aluminum foil, for a final 5 minutes until the cheese is melted.
  11. The vegetarian stuffed peppers can be served immediately with a dollop of sour cream, sliced avocado, a sprinkle of chopped cilantro, and/or a squeeze of lime juice.
  12. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Cooked Brown Rice: Skip adding the brown rice step #1 and add 1 cup of cooked brown rice in step #6 instead.

To Use Cooked Quinoa: Skip adding the quinoa in step #1 and add 1 cup of cooked quinoa in step #6 instead.

To Use White Rice: Swap the brown rice for 1/3 cup of white rice and cook it along with the quinoa for a total of 15 minutes in step #1.

To Use Cauliflower Rice: Omit the brown rice in step #1 and add 1 cup of cauliflower rice in step #6 instead.

To Use Canned Corn: Swap the frozen corn for 1 cup of drained, canned corn in step #6.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder, skip step #4, and add it in step #5.

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder in step #5.

To Use Taco Seasoning: Omit the chili powder, cumin, paprika, oregano, and salt, and use 2 tablespoons of taco seasoning in step #5.

Nutrition

  • Serving Size: 2 pepper halves
  • Calories: 475 calories
  • Sugar: 15 grams
  • Fat: 15 grams
  • Carbohydrates: 67 grams
  • Fiber: 16 grams
  • Protein: 21 grams

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Teriyaki Beef Bowls

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Ready in 30 minutes, filled with steamed rice, crunchy veggies, and tender slices of beef covered in a homemade teriyaki sauce, these teriyaki beef bowls are a quick, easy, and delicious dinner idea.

Two teriyaki beef bowls with chopsticks with a bowl of sesame seeds and sliced green onion on a white background.

If you think you can’t make teriyaki at home, think again, because these beef teriyaki bowls are SO easy to make. Though you can certainly find pre-made teriyaki sauce in most grocery stores, making your own teriyaki sauce is simple and incredibly inexpensive.

With a few simple ingredients, many of which you probably already have at home, you can create a glossy, sweet, sticky, and savory teriyaki sauce in a matter of minutes. Not to mention, if desired, you can make a double or triple match, quickly reduce it in a pan, allow it to cool, and store it in an airtight container for days to come.

Close up beef teriyaki bowls on a white background.

Why You’ll Love It

  • Quick and Easy – Ready in 30 minutes, this recipe is perfect for a weeknight dinner.
  • High in Protein – These teriyaki beef bowls are loaded with 32 grams of protein per serving.
  • Full of Flavor – The homemade teriyaki sauce ensures each bite is mouthwatering.
Plate of flank steak with a bowls of spices, brown sugar, rice vinegar, soy sauce, and rice with a red bell pepper, carrot, broccoli, and green onion on a white background.

Ingredients + Substitutions

  • Flank Steak – To add some protein. The recipe calls for flank steak, but any lean steak would work well. You can also use ground beef if preferred. See the notes section of the recipe card for details.
  • Soy Sauce – To make the homemade teriyaki sauce and season the beef. You can use regular or low-sodium soy sauce.
  • Rice Vinegar – To balance the acidity of the teriyaki sauce. Any style of rice wine vinegar will work well.
  • Brown Sugar – To add a bit of sweetness to the sauce. The recipe calls for brown sugar, but you can use honey or pure maple syrup if preferred.
  • Cornstarch – To thicken the teriyaki sauce.
  • Ground Ginger – To flavor the sauce. The recipe calls for ground ginger, but you can use fresh ginger root if preferred. See the notes section of the recipe card for details.
  • Garlic Powder – To flavor the sauce. The recipe calls for garlic powder, but you can use garlic cloves if preferred. See the notes section of the recipe card for details.
  • Rice – To add some carbohydrates. The recipe calls for white rice; I used jasmine rice, but any white rice or brown rice will also work well. See the notes section of the recipe card for details.
  • Veggies – A mixture of broccoli, bell pepper, carrots, and green onion to add some fiber and micronutrients to the beef bowls. Other vegetables such as shelled edamame beans, snap peas, snow peas, and mushrooms would also work well.
  • Sesame Oil – To cook the beef and add some healthy fats. Olive oil will also work well.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free soy sauce, tamari, or coconut aminos.

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

Cast iron skillet with raw sliced flank steak.
Cast iron skillet with cooked teriyaki steak slices.

Red’s Nutrition Tip

Flank steak is one of the leanest cuts of beef, making it a great option for a high-protein, low-calorie meal. In fact, flank steak’s fat content is closer to chicken breasts than chicken legs, and it’s a great source of zinc, iron, phosphorus, and several B vitamins (1).

Serving Suggestions

These teriyaki steak bowls are a balanced meal with protein, carbohydrates, fiber, and fats. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make them lower in fat, swap the steak for lean ground meats such as extra-lean ground beef, ground chicken, or ground turkey.
  • To make them low-carb, swap the rice for cauliflower rice.
  • To add some heat, add a pinch of red pepper flakes to the teriyaki sauce.
  • To reduce sodium content, use a low-sodium soy sauce.
Cast iron skillet with stir-fry veggies.

Storage + Reheating

To Refrigerate: Allow the teriyaki beef and rice to cool completely, then add them to containers, combined or separately, and store them in the refrigerator for up to 4 days.

To Freeze: Once cooled completely, transfer the beef and rice to airtight containers, combined or separately, and store them in the freezer for up to 3 months.

To Reheat: Once thawed, reheat the teriyaki beef and rice in the microwave for 2-3 minutes or until warm.

Close up of teriyaki steak bowls with sesame seeds on top in a light grey bowl with wood chopsticks on a white background.

More Beef Bowls:

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Two teriyaki beef bowls with chopsticks with a bowl of sesame seeds and sliced green onion on a white background.

Teriyaki Beef Bowls

Author: Stephanie Kay

These teriyaki beef and rice bowls are ready in 30 minutes, high in protein, and full of flavor. Whip them up for a quick weeknight dinner or a healthy meal prep idea for weekday lunches.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

Teriyaki Beef:

  • 1 tablespoon sesame oil
  • 1 pound flank steak, thinly sliced
  • 1/4 cup soy sauce
  • 1 teaspoon rice vinegar
  • 2 tablespoons brown sugar, or honey
  • 1 tablespoon cornstarch
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder

Bowls:

  • 1 1/2 cups white rice
  • 2 cups broccoli florets
  • 1 red bell pepper, diced
  • 1 carrot, julienned
  • 2 green onions, sliced
  • Sesame seeds, to serve

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a small bowl, add the sauce ingredients: soy sauce, rice vinegar, brown sugar, cornstarch, ground ginger, and garlic powder, and whisk until well combined. Set aside.
  3. In a large skillet, warm the sesame oil on medium-high heat, then add the sliced flank steak and cook for 3-4 minutes until browned and mostly cooked through, flipping the slices of beef so they cook on both sides.
  4. Add the teriyaki sauce to the pan, tossing to coat the beef, and allow to cook for an additional 1-2 minutes until the sauce thickens.
  5. Once cooked, remove the beef from the pan, transfer it to a plate, and set it aside.
  6. In the same pan on medium heat, add the broccoli florets, sliced bell peppers, julienned carrots, and sliced green onions (white parts only), along with 2 tablespoons of water, and cook, stirring occasionally, for 3-4 minutes or until the vegetables are tender.
  7. Once the vegetables are cooked, return the beef to the pan and toss everything until well combined.
  8. Once everything is cooked, assemble the bowls with the cooked rice, cooked beef, stir-fried veggies, and top with sliced green onions (green parts only) and sesame seeds.
  9. Any leftovers can be cooled and stored in airtight containers in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Brown Rice: Swap the white rice for 1 1/2 cups of brown rice and increase the cooking time in step #1 to 40 minutes or as per package instructions.

To Use Ground Beef: Swap the flank steak for 1 pound of lean ground beef and increase the cooking time in step #3 to 5-6 minutes.

To Use Ginger Root: Swap the ground ginger for 1-inch of ginger root, finely minced or grated, and add it in step #2.

To Use Garlic Cloves: Swap the onion powder for 2 cloves of garlic, finely minced or grated, and add it in step #2.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 518 calories
  • Sugar: 9 grams
  • Fat: 10 grams
  • Carbohydrates: 73 grams
  • Fiber: 4 grams
  • Protein: 32 grams

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Protein 101: A Complete Guide

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Protein is an important part of a healthy diet as it plays many vital roles in the human body. Here is a complete guide to protein and the best sources to help increase your dietary protein intake.

Raw pork, beef, chicken breasts, salmon and eggs, with bowl of beans, sunflower seeds, hazelnuts, and almonds, with a jug of milk and jar of yogurt on a white background.

Table of contents

What is protein?

Protein is a macronutrient required for essential functions in the human body. It is considered an essential nutrient because the body cannot biosynthesize enough to maintain health and survival.

Protein is also an energy-providing nutrient, as it supplies 4 calories per gram, along with carbohydrates and fat, which supply 4 and 9 calories per gram, respectively.

Protein is composed of amino acids. Of the 20 amino acids that make up protein, 9 are considered essential amino acids and must be obtained through food. Amino acids are classified into 3 groups (1):

  • Essential
  • Non-essential
  • Conditional

Essential amino acids cannot be made by the body and, therefore, must be consumed through food. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Non-essential amino acids can be made by the body from essential amino acids or in the normal breakdown of proteins. These include alanine, arginine, asparagine, aspartic acid, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

Conditional amino acids are those that the body cannot produce in sufficient amounts during periods of illness, stress, injury, or rapid growth, such as infancy. These include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.

Infographic on protein 101; definition, functions, types, and recommended intake.

Why do we need protein?

All cellular processes in the human body involve protein in some way. Proteins function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters (1).

Protein is also required for the development and maintenance of muscle mass. The single largest tissue store of bodily protein is muscle (2). Skeletal muscle makes up about 40% of the human body’s weight and contains 50-75% of its total protein (1).

How much protein should you have per day?

Exactly how much protein you need will vary by age, height, weight, gender, activity level, and health goals.

Based on current dietary guidelines, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day (3). However, the RDA for protein is the recommended minimum intake to prevent a deficiency and was derived from studies on sedentary individuals.

A growing body of evidence has shown that this intake is suboptimal for healthy aging, appetite regulation, weight management, muscle protein synthesis, and optimizing athletic performance (4, 5, 6, 7, 8). The current evidence suggests:

  • For optimizing health, the recommended intake is 0.54 to 0.7 grams of protein per pound of body weight per day.
  • For weight loss, the recommended intake is 0.7 grams of protein per pound of body weight per day.
  • For weight gain, the recommended intake is 0.7 to 1.0 grams of protein per pound of body weight per day.

Risks of Protein Deficiency

Not consuming adequate dietary protein can lead to protein deficiency, which can cause wasting and shrinkage of muscle tissue, edema or swelling due to fluid retention, anemia, thin and brittle hair, skin lesions, and slow growth in children (9).

That said, protein deficiency is rare in the U.S. general population. Data shows that the protein intake of U.S. adults averages 88.2 grams per day, which amounts to 14% to 16% of total daily calories, and meets the RDA of 0.36 grams per pound of body weight per day (10).

Infographic of high-protein foods by macro breakdown.

All data are provided by Food Data Central.

What foods contain protein?

Protein is found in a wide range of animal and plant foods, such as:

  • Meat – beef, pork, lamb, bison, etc.
  • Fish and Seafood – tuna, salmon, shrimp, crab, mussels, etc.
  • Poultry – chicken, turkey, duck, etc.
  • Dairy – yogurt, skyr, cheese, etc.
  • Eggs
  • Legumes – beans, lentils, tofu, etc.
  • Nuts – peanuts, almonds, pistachios, cashews, etc.
  • Seeds – hemp seeds, pumpkin seeds, sunflower seeds, etc.
  • Whole grains – wheat, amaranth, quinoa, etc.

While many foods contain protein, the nutritional value of protein is generally measured by its essential amino acid composition. Different foods contain different amounts of amino acids, which affects their bioavailability, digestibility, and overall protein content.

Animal protein sources contain all essential amino acids and, therefore, are considered “complete” proteins. Plant protein sources do not contain all essential amino acids, or do not contain them in optimal ratios, and, therefore, are considered “incomplete” proteins.

According to both the protein digestibility corrected amino acid score (PDCAAS) and digestible indispensable amino acid score (DIAAS) used to assess the ability of a dietary protein to meet the body’s amino acid requirements, animal protein sources have higher digestibility and bioavailability than plant protein sources (11, 12).

Moreover, animal proteins are primarily sources of protein and fat, with little to know carbohydrates or fiber, outside of milk proteins, while plant proteins are sources of carbohydrates, fiber, and fat with moderate levels of protein. This is an important factor to consider when trying to increase protein intake while counting calories or macros, or eating a plant-based diet primarily focused on vegan or vegetarian protein.

How to Increase Protein Intake

Meeting your optimal dietary protein intake can easily be achieved through food sources and, if needed, supplement sources of protein. Some of the best ways to increase protein intake are:

  1. Eat a source of protein at every meal,
  2. Increase your current portion size of protein,
  3. Combine plant and animal proteins in meals,
  4. Eat protein-rich snacks,
  5. Use protein powders.

By regularly creating balanced meals with a source of protein, carbohydrates, fiber, and fat, and including protein in snacks, especially post-workout snacks, you can help to ensure you are reaching your optimal daily protein needs.

Should you struggle to meet the recommended protein intake for your goals, you can use protein supplements, such as protein powder, collagen powder, and protein bars, to help support your intake.

Is too much protein dangerous?

High-protein diets, typically defined as more than 20–25% of total daily calories, have been touted as dangerous and harmful to health; however, the research does not fully support these claims.

While many people believe that high-protein diets are unhealthy and can lead to kidney damage, liver damage, cardiovascular disease, osteoporosis, and even an increased breast cancer risk, the evidence does not support it and, in some cases, demonstrates the opposite.

Several meta-analysis studies concluded that protein intakes have a trivial to non-existent effect on kidney function, while another study found that high protein intakes had no harmful effects on bone mineral content or bone density, and another showed that higher protein intakes resulted in significant decreases in hip fractures (13, 14, 15, 16, 17, 18).

With the exception of pre-existing kidney disease, there does not appear to be any imminent risk with high protein intakes within the discussed guidelines. High-protein diets are generally considered safe for healthy individuals and, in many cases, beneficial.

Overall, the quality of the protein consumed is more influential than protein intake alone. While it’s important to consume adequate protein, the “package” which the protein comes with (i.e., fat, fiber, vitamins, minerals, phytonutrients, etc.) has a greater impact on health. Choosing a high-quality protein, such as salmon or lentils, that provides all the amino acids, beneficial fats, fiber, and micronutrients, is far healthier than consuming a low-quality protein, such as a burger or processed meat, that also contains excessive saturated fat or sodium.

The Bottom Line

Protein is a macronutrient made up of amino acids. Of the amino acids that make up protein, nine are essential amino acids and must be obtained through food. Proteins function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters. It can be found in animal and plant foods, such as meat, poultry, seafood, eggs, dairy, beans, lentils, grains, nuts, and seeds.

Slow Cooker Shredded Chicken

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Made with only 6 ingredients, this slow-cooker shredded chicken recipe is a great high-protein meal prep idea. It creates tender shredded chicken that can be used in tacos, sandwiches, salads, soups, stews, and casseroles.

Close up of slow cooker shredded chicken.

Meal prep is made easy with this crockpot shredded chicken recipe! While simple, this shredded chicken is a great meal prep hack for busy days when you don’t have time to cook or forget to thaw meat for dinner before you leave for work.

While the flavors are simple, the recipe is very versatile, as you can add any seasonings you like to the slow cooker. Plus, once cooked, you can store shredded chicken in the fridge or freezer and use it for quick-assembly weeknight dinners when you need a tasty, yet healthy, and crowd-pleasing meal on the table in under 30 minutes.

Large crockpot filled with shredded chicken.

Why You’ll Love It

  • Easy to Make – This 6-ingredient crockpot recipe is straightforward to make.
  • High in Protein – Made with boneless, skinless chicken breasts, this shredded chicken is a great lean protein source to add to recipes.
  • Keeps Well – This slow cooker shredded chicken recipe stores well in the fridge and freezer, making it a great meal prep idea.
Plate of raw chicken breasts with a jug of chicken broth, jars of onion powder and garlic powder, and bowls of salt and black pepper on the side on a white background.

Ingredients + Substitutions

  • Chicken Breast – The recipe calls for boneless, skinless chicken breasts, but you can use boneless, skinless chicken thighs if preferred. See the notes section of the recipe card for details.
  • Broth – To cook the chicken and add some flavor. I used chicken broth, but vegetable broth or water will also work well.
  • Onion Powder – To season the chicken, although optional.
  • Garlic Powder – To season the chicken, although optional.
  • Salt and Pepper – To season.
Slow cooker filled with raw chicken breasts seasoned with salt, pepper, onion powder, and garlic powder on a white background.
Slow cooker filled with seasoned, raw chicken breasts covered in chicken broth on a white background.

Dietary Adaptions

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

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

Slow cooker filled with cooked chicken breasts in chicken broth on a white background.
Slow cooker filled with shredded chicken on a white background.

Red’s Nutrition Tip

This slow-cooker shredded chicken is a great way to help increase protein intake. Whether your goal is general health, to create a calorie deficit for weight loss, or to build muscle for healthy weight gain, the lean chicken breasts are a low-calorie, high-protein food that can increase the protein content of a meal without overly increasing calorie content or saturated fat content.

Serving Suggestions

This shredded chicken is a great source of protein that can be used in a wide variety of recipes.

  • To turn it into tacos, add a pack of taco seasoning to the slow cooker and serve the shredded chicken on corn tortillas with salsa, guacamole, and sour cream.
  • To turn it into pasta, add a tablespoon of Italian seasoning and swap the broth for a 28-ounce jar of your favorite pasta sauce, and serve it over a 1-pound box of cooked pasta.
  • To turn it into chicken salad, mix shredded chicken with mayonnaise, Dijon mustard, chopped celery, and dill.

Here is a collection of my favorite recipes with shredded chicken:

Close up of a crock pot filled with shredded chicken.

Storage + Reheating

To Refrigerate: Once cooled, transfer the shredded chicken to an airtight container and store it in the fridge for up to 4 days.

To Freeze: Transfer the cooled shredded chicken to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Once thawed, add the chicken to a plate or bowl and warm it in the microwave for 30-second increments until warm. Be careful not to overheat it, as it will dry out the chicken.

More Slow Cooker Chicken Recipes:

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Close up of slow cooker shredded chicken.

Slow Cooker Shredded Chicken

Author: Stephanie Kay

This slow cooker shredded chicken turns chicken breasts into tender chicken that can be used in tacos, salads, sandwiches, soups, and casseroles.

  • Author: Stephanie Kay
  • Prep Time: 10 minuts
  • Cook Time: 4 hours
  • Total Time: 0 hours
  • Yield: 16 servings 1x
  • Category: Meal Prep
  • Method: Slow Cooker
Print Recipe

Ingredients

  • 3 pounds chicken breast, boneless, skinless
  • 1 teaspoon onion powder (optional)
  • 1 teaspoon garlic powder (optional)
  • 2 teaspoons salt
  • 1/2 teaspoon black pepper
  • 1 cup chicken broth, vegetable broth, or water

Instructions

  1. Place the chicken breasts in a large slow cooker and sprinkle the onion powder, garlic powder, salt, and pepper evenly across the top.
  2. Pour the chicken broth into the slow cooker.
  3. Cover the slow cooker with a lid and cook on high for 3-4 hours or on low for 6-8 hours until the chicken is fork tender.
  4. Once cooked, transfer the chicken breasts to a cutting board and, using two forks, shred them into bite-sized pieces. (You can also shred the chicken in a stand mixer by adding the cooked chicken to the bowl fitted with the paddle attachment on low speed for 30 to 60 seconds.) Discard the excess liquid.
  5. Once shredded, the chicken can be eaten immediately or cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Frozen Chicken Breasts: Thaw overnight before adding them to the recipe in step #1.

To Use Chicken Thighs: Swap the chicken breasts for 3 pounds of boneless, skinless chicken thighs.

Nutrition

  • Serving Size: 3 ounces
  • Calories: 103 calories
  • Sugar: 0 grams
  • Fat: 2 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Protein: 19 grams

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Meal Prep Breakfast Sandwiches

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These meal prep breakfast sandwiches are the perfect breakfast for busy mornings. The combination of fluffy eggs, crispy bacon, and melted cheese creates a healthy and high-protein meal to start the day.

Three meal prep breakfast sandwiches stacked on a plate with a breakfast egg sandwich wrapped in parchment paper in the background.

I don’t know about you, but I LOVE breakfast sandwiches. They’re tasty, easy to make, and work well as a well-balanced meal idea loaded with protein, carbohydrates, and fats that keep me going all morning long.

While you can certainly find egg sandwiches at any fast-food drive-through, making them at home is easy and so much healthier. Not only can you control the quality of the ingredients you use, but you can also control the portion size and calorie content to support your personal goals. Plus, meal prep breakfast egg sandwiches are something the whole family can enjoy.

Close up make-ahead breakfast sandwiches on a plate on a white background.

Why You’ll Love Them

  • Easy to Make – If you can make a sandwich, you can certainly make this recipe.
  • High in Protein – The combination of eggs, bacon, and cheese ensures each breakfast sandwich contains 20 grams of protein.
  • Freeze Well – These make-ahead breakfast sandwiches keep well in the fridge and freezer, making them a great meal prep idea.
Bowl of eggs, plate of bacon, plate of cheese slices, jar of milk, and bowl of salt on a white background.

Ingredients + Substitutions

  • Eggs – To add some protein.
  • Bacon – To add some more animal protein. I used regular bacon, but you can use Canadian bacon, turkey bacon, or sausage patties instead. See the notes section of the recipe card for details.
  • Cheese – To add some more protein and healthy fats. The recipe calls for cheddar cheese, but you can use any low-moisture cheese you like. American, Havarti, Monterey Jack, and pepper jack cheese would work particularly well.
  • English Muffins – To add some complex carbohydrates. I used white English muffins, but whole wheat English muffins would also work well.
  • Milk – To add some extra protein to the baked eggs and ensure they have a creamy texture.
  • Salt and Pepper – To season.
Large white baking dish with baked eggs on a white background.
Large baking sheet lined with parchment paper with cooked bacon.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free English muffins and certified gluten-free bacon.

To Make them Dairy-Free: Omit the cheddar cheese and use cooking spray instead of butter, and swap the milk for almond milk.

A dozen English muffins with a slice of baked egg on top on a white background.
A dozen English muffins with a slice of baked egg and slice of cheddar cheese on top on a white background.

Red’s Nutrition Tip

While saturated fat is not inherently unhealthy, if you’re trying to reduce your intake, you can swap the pork bacon for turkey bacon and use a low-fat cheese instead.

Serving Suggestions

This meal prep breakfast sandwich recipe is a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed on their own as an easy grab-and-go breakfast or adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add an additional 6-12 eggs to the recipe, or add a cup of cottage cheese to the egg mixture.
  • To make them lower in fat, swap the bacon for turkey bacon or turkey sausage patties.
  • To make them higher in fiber, use whole-grain English muffins and/or add a mixture of your favorite veggies, finely chopped, to the egg mixture.
  • To add some flavor, add a dash of hot sauce, onion powder, and/or garlic powder to the egg mixture.
A dozen English muffins with a slice of baked egg, slice of cheddar cheese, and two slices of bacon on top on a white background.
A dozen bacon hot breakfast sandwiches on a white background.

Storage + Reheating

To Refrigerate: Wrap each breakfast sandwich individually in parchment paper or aluminum foil, then place them in a plastic bag or airtight container, and store them in the fridge for up to 5 days.

To Freeze: Wrap each breakfast sandwich individually in parchment paper or aluminum foil, then place them in a freezer-safe plastic bag or airtight container, and store them in the freezer for up to 3 months.

To Reheat: For the best results, thaw the breakfast sandwiches overnight. Once thawed, remove the parchment paper or aluminum foil, and warm in the microwave for 1-2 minutes or in the oven or toaster oven at 425°F for 5-10 minutes. To reheat breakfast sandwiches from frozen, unwrap them, then warm them in the microwave for 3-4 minutes or in the oven or toaster oven at 425°F for 15-20 minutes.

Close up of bacon, egg, and cheese sandwiches on a white background.

More Meal Prep Breakfast Recipes:

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Three meal prep breakfast sandwiches stacked on a plate with a breakfast egg sandwich wrapped in parchment paper in the background.

Meal Prep Breakfast Sandwiches

Author: Stephanie Kay

These freezer breakfast sandwiches are a great meal prep idea for quick breakfasts. You can make a large batch and store them in the fridge overnight or the freezer for months.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 12 sandwiches 1x
Print Recipe

Ingredients

  • 12 eggs
  • 1/4 cup milk
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 12 slices of bacon
  • 12 English muffins, cut in half
  • 12 (1-ounce) slices cheddar cheese
  • Butter, or cooking spray, for greasing

Instructions

  1. Preheat the oven to 375°F and grab a 9×13-inch baking dish and a large baking sheet. Line the baking sheet with parchment paper, and lightly grease the baking dish with butter or cooking spray.
  2. In a large bowl, crack the eggs, then add the milk, salt, and black pepper, and whisk until well combined. Then pour the egg mixture into the greased baking dish, and set aside.
  3. On the baking sheet lined with parchment paper, add the slices of bacon, laying them one next to the other.
  4. Transfer the baking dish with the egg mixture AND the baking sheet with the bacon to the oven. Cook the eggs for 18-20 minutes until the center is set and the eggs are cooked through, and cook the bacon for 15-20 minutes until cooked to your liking.
  5. Once the eggs and bacon are cooked, remove both from the oven. Allow the eggs to cool completely in the baking dish, and transfer the bacon to a large plate lined with a paper towel, and allow to cool completely.
  6. Optional: While the eggs and bacon are cooling, toast the English muffins until lightly golden brown, then allow them to cool.
  7. Once the eggs are cooled, slice them into 12 even squares, and cut each slice of bacon in half.
  8. Once everything is ready, assemble the breakfast sandwiches; top the bottom of each English muffin with a slice of cooked egg, a slice of cheese, two half slices of cooked bacon, and the other half of the English muffin.
  9. Once assembled, wrap each breakfast sandwich individually in parchment paper and/or aluminum foil, then store them all in a freezer-safe bag or air-tight container in the fridge for up to 5 days or in the freezer for up to 3 months.
  10. Thawed breakfast sandwiches can be reheated in the microwave (unwrapped) for 1 minute or in the oven or toaster oven (unwrapped) at 425°F for 5-10 minutes. Frozen breakfast sandwiches can be reheated in the microwave (unwrapped) for 3-4 minutes or in the oven or toaster oven (unwrapped) at 425°F for 15-20 minutes.

Notes

To Use Sausage Patties: Swap the bacon for 12 sausage patties in steps #3-4, flipping them halfway through the cooking process.

To Use Canadian Bacon: Swap the bacon for 12 slices of Canadian bacon in step #3 and reduce the cooking time in step #4 to 12-15 minutes.

To Use Turkey Bacon: Swap the bacon for 12 slices of turkey bacon and follow the instructions as outlined.

To Use Bagels: Swap the English muffins for 12 bagels and follow instructions as outlined.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 353 calories
  • Sugar: 5 grams
  • Fat: 20 grams
  • Carbohydrates: 25 grams
  • Fiber: 4 grams
  • Protein: 21 grams

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Lentil Chili

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Turn chili season into a vegetarian feast with this easy lentil chili recipe. It’s full of flavor, fiber, and plant-based protein and keeps well in the fridge and freezer, making it a great meal prep idea.

Bowl of vegetarian lentil chili with shredded cheese, sliced avocado, and fresh cilantro on top with a silver spoon on a white background.

I’m not sure about you, but I love chili. It’s easy to make, super versatile, and keeps well for months. While more traditional chili recipes contain meat, you can make a good vegetarian chili with the right combination of spices and pantry staples you likely already have on hand.

So, whether you’re prepping for game day or just looking for a heart-warming dinner idea, this hearty lentil chili recipe is a delicious and nutritious crowd-pleasing meal idea.

Close up of two bowls of vegetarian lentil chili with a bowl of shredded cheese and tortilla chips on the side on a white background..

Why You’ll Love It

  • Made in One Pot – This recipe keeps prep time and clean up to a minimum.
  • High in Fiber – The combination of lentils and black beans ensures this lentil chili contains 15 grams of fiber per serving.
  • Plant-Based – This vegetarian lentil chili contains over 18 grams of plant-based protein per serving.
  • Keeps Well – It’s a great meal prep recipe as it keeps well in the fridge for days and the freezer for months.
Bowls of brown lentils, red kidney beans, black beans, diced tomatoes, crushed tomatoes, tomato paste, and spices, with a yellow onion, garlic cloves, and a jug of vegetable broth on a white background.

Ingredients + Substitutions

  • Lentils – To add some protein. The recipe calls for green lentils or brown lentils, as I think they provide the best texture, but red lentils will also work. See the notes section of the recipe card for details.
  • Beans – To add some more vegetarian protein and fiber. The recipe calls for canned beans, but you can use raw beans if preferred. See the notes section of the recipe card for details.
  • Tomatoes – To add some flavor and bulk to the chili. The recipe calls for a combination of diced and canned tomatoes, but you can use one or the other, or use plain tomato sauce instead. I used fire-roasted tomatoes to add some extra flavor, but you can use regular tomatoes if preferred.
  • Broth – To cook the lentils and flavor the chili. The recipe calls for vegetable broth to ensure the recipe is vegan and vegetarian, but you can use chicken or beef broth if preferred.
  • Onion and Garlic – To add a depth of flavor. The recipe calls for a whole onion and garlic cloves, but you can use onion powder or garlic powder if preferred. See the notes section of the recipe card for details.
  • Bell Pepper – To add some veggies and micronutrients. I used a red bell pepper, but any color will work.
  • Spices – A combination of chili powder, smoked paprika, ground cumin, dried oregano, and cocoa powder to flavor the chili. Feel free to add some cayenne pepper or ground chipotle peppers if you want a bit more heat.
  • Salt and Pepper – To season.
  • Olive Oil – To add some healthy fats.
Pot with sautéed onion and red bell pepper on a white background.
Pot with sautéed veggies and spices on a white background.

Dietary Adaptions

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

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

Pot with sautéed veggies, spices, and brown lentils on a white background.
Pot with sautéed veggies, spices, brown lentils, tomatoes, and tomato paste on a white background.

Red’s Nutrition Tip

Lentils are a great alternative to ground beef in vegan and vegetarian recipes. Not only are they one of the best sources of plant-based protein, but they are also low in saturated fat and one of the highest fiber foods. In addition to chili, they work well in lentil tacos and lentil shepherd’s pie.

Pot with sautéed veggies, spices, lentils and tomato sauce on a white background.
Pot with sautéed veggies, spices, lentils, tomato sauce with red kidney beans and black beans on a white background.

Serving Suggestions

This vegan lentil chili recipe is a balanced meal complete with protein, carbohydrates, fiber, and fats. That said, it can easily be adapted to suit your personal dietary needs. For example:

  • To make it higher in protein, add a block of crumbled, extra-firm tofu along with the beans.
  • To make it higher in fiber, add some frozen corn to the chili.
  • To make it higher in fat, top the lentil chili with some shredded cheese, sliced avocado, or a dollop of sour cream or Greek yogurt.
  • To make it higher in carbohydrates, serve the chili with cooked rice or tortilla chips.
  • To add more flavor, top the chili with fresh cilantro, hot sauce, and/or sliced jalapeño.

Can you make it in a slow cooker?

Yes, this vegetarian lentil chili can easily be made in a slow cooker. Simply add all of the ingredients to a slow cooker, stir to combine, and cook on high for 4-5 hours or low for 8-9 hours.

Large pot of lentil chili with a serving spoon with avocado, cilantro, cheese and tortilla chips on the side with a grey striped tea towel on a white background.

Storage + Reheating

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

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

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

Two bowls of lentil chili with fresh cilantro, shredded cheese, sliced jalapeño, and slice avocado on a white background.

More Vegetarian Chili Recipes:

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Bowl of vegetarian lentil chili with shredded cheese, sliced avocado, and fresh cilantro on top with a silver spoon on a white background.

Lentil Chili

Author: Stephanie Kay

This lentil chili is made in one pot and is packed full of plant-based protein and fiber. Serve it with diced avocado, shredded cheese, and a sprinkle of chopped cilantro for a hearty vegetarian meal.

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

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 2 teaspoons smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon cocoa powder
  • 1/2 teaspoon salt
  • 1 cup uncooked lentils, green or brown
  • 3 cups vegetable broth, or water
  • 1 (14 ounce) can crushed tomatoes
  • 1 (14 ounce) can diced tomatoes
  • 2 tablespoons tomato paste
  • 1 (14 ounce) can red kidney beans, strained and rinsed
  • 1 (14 ounce) can black beans, strained and rinsed

Instructions

  1. In a large pot on medium-high heat, warm the olive oil, then add the onion and cook for 5 minutes until tender.
  2. Add the red bell pepper, stir to combine with the onion mixture, and cook for an additional 2-3 minutes. Then add the minced garlic, chili powder, paprika, cumin, oregano, cocoa powder, and salt, stir again to combine, and cook for an additional minute until fragrant.
  3. Add the dried lentils and stir to coat with the veggie and spice mixture. Then add the vegetable broth, crushed tomatoes, diced tomatoes, and tomato paste, and stir until well combined.
  4. Bring to a gentle boil, then turn the heat down to a simmer, cover the pot with a lid, and cook for 30 minutes, stirring occasionally.
  5. After 30 minutes, add the strained kidney beans and black beans and stir again until well incorporated, and cook for an additional 20 minutes, uncovered, stirring occasionally, until the lentils are completely tender. Once cooked, taste and adjust seasoning with additional salt and pepper as needed.
  6. The chili can be served immediately with toppings of your choice or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Red Lentils: Use 1 cup of uncooked red lentils in step #3.

To Use Cooked Lentils: Swap the raw lentils for 2.5 cups of cooked lentils and omit the vegetable broth. Skip step #4 and add them in step #5 instead.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip step #1 and add it in step #2.

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

To Use Raw Beans: Swap the canned beans for 1 cup of raw beans. Add an additional 2 cups of vegetable broth and add them in step #3, and increase the cooking time to 40-45 minutes in step #4.

Nutrition

  • Serving Size: 1 serving
  • Calories: 338 calories
  • Sugar: 10 grams
  • Fat: 6 grams
  • Carbohydrates: 57 grams
  • Fiber: 15 grams
  • Protein: 18 grams

Did you make this recipe?

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12 Foods High in Omega-3

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Omega-3s are essential fatty acids with many health benefits that must be obtained from the diet. Here is a list of the foods high in omega-3 that you can start eating today.

Canola oil, avocados, walnuts, beans, soybeans, pumpkin seeds, salmon fillet, chia seeds, eggs, flax seeds, and spinach on a white wood background.

Table of contents

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs). Omega-3s, sometimes referred to as n-3s, play many vital roles in the human body and are considered essential nutrients because the body cannot produce them and, therefore, they must be obtained from food.

There are 3 main types of omega-3 fatty acids (1):

  • Alpha-Linolenic Acid (ALA)
  • Eicosapentaenoic Acid (EPA)
  • Docosahexaenoic Acid (DHA)

Omega-3 fatty acids are found in the oil of plant and animal foods. ALA (alpha-linolenic acid)is found in plant foods such as chia seeds, flax seeds, and walnuts, while EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in animal foods, primarily in fatty, cold-water fish such as salmon, mackerel, sardines, and herring.

EPA and DHA are the most bioactive forms of the fatty acids and are directly used by the body. While the body can convert some ALA into EPA and DHA, the process is inefficient, and only very small amounts are converted, making EPA and DHA the most effective forms of omega-3s with more significant physiological and clinical benefits.

Health Benefits of Omega-3 Fats

Omega-3 fatty acids are the focus of a great deal of research and have been linked with many health benefits. Studies suggest that omega-3s can help to (2):

  • Lower triglyceride levels
  • Lower blood pressure
  • Protect against cardiovascular disease and coronary heart disease
  • Lower risk of developing Alzheimer’s disease, dementia, and other problems with cognitive function
  • Lower risk of breast cancer and colorectal cancer
  • Lower risk of developing age-related macular degeneration (AMD) and dry eye disease
  • Support maternal health and fetal growth and development

To date, most health benefits have been associated with EPA and DHA from foods (e.g., fish) and/or dietary supplements (e.g., fish oil), as opposed to ALA. While ALA is a good source of healthy fats, the body’s ability to convert it into EPA and DHA is limited and estimated to occur at rates of <8% and <4%, respectively (3). Therefore, consuming EPA and DHA from food sources and/or supplements is recommended, particularly for vegetarians and vegans.

More studies are needed to understand how omega-3 fats might help rheumatoid arthritis, mental health conditions, or other diseases.

How much omega 3 do you need?

Only infants and children under the age of 1 have specific dietary guidelines for total omega-3 intake. For adults and children over 1 year of age, the Adequate Intakes (AIs) apply only to ALA because it is the only omega-3 that is essential (4).

  • Birth to 12 months*: 0.5 g/day
  • Children 1-3 years: 0.7 g/day
  • Children 4-8 years: 0.9 g/day
  • Boys 9-13 years: 1.2 g/day
  • Girls 9-13 years: 1.0 g/day
  • Teen boys 14-18 years: 1.6 g/day
  • Teen girls 14-18 years: 1.1 g/day
  • Men: 1.6 g/day
  • Women: 1.1 g/day
  • Pregnant teens and women: 1.4 g/day
  • Breastfeeding teens and women 1.3 g/day

*As total omega-3s. All other values are for ALA alone.

Can you take too much omega 3?

Yes, you can take too much omega-3 from supplements; however, the side effects are typically mild and include an unpleasant taste in the mouth, bad breath, heartburn, nausea, stomach discomfort, diarrhea, headache, and smelly sweat (5, 6).

While there is no established Tolerable Upper Intake Level (UL), health authorities generally recommend consuming no more than 5 g/day of EPA and DHA combined from dietary supplements (2).

Infographic of list of foods high in omega-3 fatty acids.

List of Foods High in Omega-3s

Here is a list of the foods highest in omega-3 fatty acids, in no particular order.

1. Mackerel

Mackerel is one of the best sources of omega-3 fatty acids. These small fish are also a great source of animal protein, vitamin D, vitamin B12, and selenium. Mackerel can be prepared in many ways, as fresh mackerel can be grilled, pan-fried, or smoked, while canned mackerel can be used in salads or spreads. A 3-ounce serving of mackerel contains 1.95 grams of combined EPA and DHA omega-3 fatty acids (7, 8).

2. Salmon

Salmon is a great source of omega-3s, specifically EPA and DHA. Along with other fatty fish, salmon is rich in healthy fats, protein, and many micronutrients. Both farmed and wild-caught salmon are healthy choices, and fresh, frozen, or tinned salmon are all good sources of omega-3 fatty acids. A 3-ounce serving of salmon contains 1.83 grams of combined EPA and DHA omega-3 fatty acids (9, 8).

3. Herring

Herring is another oily fish rich in omega-3 fats. It can be grilled, smoked, or pickled, and is commonly eaten with bread, crackers, or potatoes, with butter, onions, or pickles. A 3-ounce serving of herring contains 1.83 grams of combined EPA and DHA omega-3 fatty acids (10, 8).

4. Chia Seeds

Chia seeds are one of the best plant-based food sources of omega-3 fatty acids. They are also one of the best sources of fiber, magnesium, and are one of the highest protein seeds. Be they black or white, chia seeds can be added to overnight oats, blended into smoothies, sprinkled onto yogurt bowls, or made into chia seed pudding. A 1-tablespoon serving of chia seeds contains 2.42 grams of ALA omega-3 fatty acids (11).

5. Trout

Trout is another fish rich in omega-3 fatty acids, although levels vary by species and whether it is farmed or wild. Lake trout generally have the highest omega-3 content among trout species, particularly siscowet trout. Trout is also a good source of vitamin D, vitamin E, and lean protein. A 3-ounce serving of trout contains 1.34 grams of combined EPA and DHA omega-3 fatty acids (12, 8).

6. Anchovies

Anchovies are an abundant source of omega-3 fatty acids. While often high in sodium, these tiny fish are rich in selenium, and their strong taste makes them great for dissolving into dishes to add a deep, savory, umami flavor. Anchovies are a common ingredient in Caesar salad dressing, Worcestershire sauce, and spaghetti alla puttanesca. A 3-ounce serving of anchovies contains 1.23 grams of combined EPA and DHA omega-3 fatty acids (13, 8).

7. Walnuts

Walnuts are another plant source of omega-3 fatty acids, specifically ALA. They are also a good source of insoluble fiber and have been shown to have anti-inflammatory benefits thanks to their high antioxidant content. A 1-ounce serving of walnuts contains 2.57 grams of ALA omega-3 fatty acids (14).

8. Tuna

Be it skipjack, yellowfin, or albacore, tuna is a rich source of omega-3 fatty acids. Albacore (white) tuna generally contains more EPA and DHA than light tuna; however, all types of tuna are rich in healthy fats and great high-protein, low-calorie foods. A 3-ounce serving of tuna contains 1.11 grams of combined EPA and DHA omega-3 fatty acids (15, 8).

9. Sardines

Sardines are one of the most nutrient-dense foods and a great source of healthy fats. These small, oily fish have a soft texture and strong flavor, and can be cooked fresh or found canned. Sardines can be eaten directly from the tin on crackers or toast, or added to salad dressings and sauces for a depth of flavor. A 3-ounce serving of sardines contains 0.84 grams of combined EPA and DHA omega-3 fatty acids (16, 8).

10. Soybeans

Not only are soybeans one of the best sources of vegetarian protein, but they are also one of the best plant-based sources of the omega-3 fatty acid alpha-linolenic acid. While soybean oil is the richest in omega-3 fats, other soybean products, such as tofu, tempeh, and edamame, contain healthy fats. A 1-cup (93-gram) serving of soybeans contains 1.34 grams of ALA omega-3 fatty acids (17).

11. Flax Seeds

Flax seeds are another seed high in ALA omega-3 fatty acids. Whole flax seeds can be hard for the body to digest; therefore, ground flaxseed and flaxseed oil are better options to obtain maximum health benefits. Ground flaxseed can be sprinkled onto oatmeal, added to smoothies, or used to make flax eggs in baked goods. A 1-tablespoon serving of flax seeds contains 2.35 grams of ALA omega-3 fatty acids (18).

12. Caviar

Caviar is tiny, cured, unfertilized fish eggs and is rich in omega-3 fatty acids. It is considered a luxury food item and is commonly served as a garnish on crackers, toast, or blinis with crème fraîche, onions, and/or chives. A 1-ounce serving of caviar contains 0.89 grams of combined EPA and DHA omega-3 fatty acids (19, 8).

Ranking of Omega-3 Foods per Serving

FoodServing SizeOmega-3 per ServingType(s) of Omega-3
Walnuts1 ounce2.57 gramsALA
Cod Liver Oil1 tablespoon2.44 gramsEPA & DHA
Chia Seeds1 tablespoon2.42 gramsALA
Flax Seeds1 tablespoon2.35 gramsALA
Mackerel3 ounces1.95 gramsEPA & DHA
Salmon3 ounces1.83 gramsEPA & DHA
Herring3 ounces1.83 gramsEPA & DHA
Trout3 ounces1.34 gramsEPA & DHA
Soybeans1 cup1.34 gramsALA
Anchovies3 ounces1.23 gramsEPA & DHA
Hemp Seeds1 tablespoon1.20 gramsALA
Tuna3 ounces1.11 gramsEPA & DHA
Canola Oil1 tablespoon1.01 gramsALA
Soybean Oil1 tabelspoon0.90 gramsALA
Caviar1 tablespoon0.89 gramsEPA & DHA
Sardines3 ounces0.84 gramsEPA & DHA
Oysters3 ounces0.33 gramsEPA & DHA
Lamb (ground)3 ounces0.01 gramsEPA & DHA
Beef (steak)3 ounces0.01 gramsEPA & DHA

All nutrition facts are provided by Food Data Central.

How much fish should you eat?

The American Heart Association recommends eating fish 2-3 times per week, including one serving of oily fish. If you’re concerned about consuming too much mercury, focus on low-mercury fish such as salmon, sardines, anchovies, trout, catfish, cod, shrimp, and scallops (20).

Should you take an omega-3 dietary supplement?

Omega-3 supplements, such as fish oil supplements, can be helpful, particularly if you are not getting adequate omega-3 fatty acids from your diet. Supplementation may be beneficial for individuals who do not eat fatty fish, are pregnant or breastfeeding, or for certain conditions; however, it is best to consult with your doctor or a registered dietitian before taking them.

FAQs

Which food has the highest omega-3 content?

Fatty, oily fish such as mackerel, salmon, and herring have the highest omega-3 content.

What fruit is very high in omega 3?

Fruits are not particularly good sources of omega-3 fatty acids.

Are eggs high in omega 3?

Some eggs are high in omega-3 fatty acids, specifically eggs from pasture-raised hens or ones that were fed a diet with feed enriched with omega-3 fats from flaxseed or algae (21).

What depletes omega-3 in the body?

An insufficient intake of omega-3-rich food, particularly low fish consumption, can hinder levels of omega-3 fatty acids. A deficiency of omega-3s can cause rough, scaly skin and a red, swollen, itchy rash (2).

The Bottom Line

Omega-3 fatty acids are heart-healthy fats that are essential for optimal health. The best sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3 fats are mackerel, salmon, and herring, while the best sources of Alpha-Linolenic Acid (ALA) omega-3 fats are chia seeds, walnuts, and flax seeds. Health authorities recommend eating at least two servings of fish per week to support adequate omega-3 intake.

Slow Cooker Tuscan Chicken

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Covered in a creamy parmesan sauce with sun-dried tomatoes and spinach, this slow-cooker Tuscan chicken recipe is a flavorful dish packed with protein. Serve it over pasta, potatoes, or rice for a family-friendly dinner idea.

Crockpot filled with slow cooker Tuscan chicken with a bowl of pasta, chopped parsley, and shredded parmesan cheese on the side with a green tea towel on a white background.

Busy weeknights call for easy meals, and this slow-cooker Tuscan chicken recipe is exactly that. It’s made with minimal ingredients, requires minimal prep, and cooks on its own while you go about your busy schedule.

Plus, it’s incredibly versatile and can be served on its own with a side salad or steamed veggies, or served over pasta or with mashed potatoes for a hearty yet healthy and filling meal.

Close up of slow cooker Tuscan chicken.

Why You’ll Love It

  • High in Protein – With over 30 grams of protein per serving, this is a filling meal perfect for lunch, dinner, or meal prep.
  • Full of Flavor – The combination of Italian-inspired seasonings and ingredients ensures this crockpot Tuscan chicken is full of flavor in every bite.
  • Easy to Make – If you can add ingredients to a pot, you can easily make this dump-and-cook recipe!
Plate of chicken breasts with a bowl of parmesan, sun-dried tomatoes, and spinach with a jar of Italian seasoning, pot of broth, pot of cream, with an onion and garlic cloves on a white background.

Ingredients + Substitutions

  • Chicken Breasts – To add some protein. The recipe calls for skinless chicken breasts, but you can use boneless skinless chicken thighs if preferred. See the notes section of the recipe card for details.
  • Sun-Dried Tomatoes – To add some color and flavor. You can use dry-packed or oil-packed sundried tomatoes.
  • Spinach – To add some greens, fiber, and micronutrients.
  • Onion and Garlic – To flavor the cream sauce. The recipe calls for a small onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Cream – To add some healthy fats and make the cream sauce. The recipe calls for heavy cream (36% milkfat or higher), but you can use light cream (18% to 30% milkfat) if preferred.
  • Parmesan – To add a bit more protein and ensure the sauce is extra thick and creamy.
  • Broth – To cook the chicken, vegetable broth or water will also work.
  • Italian Seasoning – To add some Italian flavor.
  • Salt and Pepper – To season.
Slow cooker with raw chicken breasts covered in Italian seasoning, salt, and pepper, on a white background.
Slow cooker with raw chicken breasts covered in spices with diced onion, minced garlic, and chopped sun dried tomatoes on a white background.

Dietary Adaptions

To Make It Gluten-Free: Serve the Tuscan chicken over gluten-free pasta or mashed potatoes.

To Make It Dairy-Free: This recipe cannot be made dairy-free.

Slow cooker with seasoned chicken breasts, onion, garlic, sundried tomatoes, heavy cream, and broth on a white background.
Slow cooker with cooked chicken in a creamy parmesan sauce with chopped spinach on top on a white background.

Red’s Nutrition Tip

This crock pot Tuscan chicken is a good source of protein and healthy fats, and can be enjoyed on its own as a high-protein, low-carb meal; however, it can easily be made a more well-balanced meal by serving it over a source of complex carbohydrates such as pasta, potatoes, or rice.

Serving Suggestions

This slow cooker Tuscan chicken is a good source of protein and fat, while being relatively low in carbs and fiber. It can be enjoyed on its own or adapted or served with additional ingredients to create a balanced meal that suits your personal calorie or macro needs. For example:

  • To make it higher in protein, add an extra 1/2 pound of chicken breasts to the recipe.
  • To make it lower in fat, swap the heavy cream (36% milkfat or higher) for light cream (18% to 30% milkfat).
  • To make it higher in carbohydrates, serve the chicken over cooked pasta, mashed potatoes, or rice.
  • To make it lower in carbohydrates, serve the chicken over cauliflower rice or zucchini noodles.
  • To make it higher in fiber, serve the chicken over whole-wheat pasta.
Slow cooker filled with a Tuscan chicken crockpot recipe with parmesan and parsley on top on a white background.

Storage + Reheating

To Refrigerate: Once cooked, allow the slow cooker Tuscan chicken to cool completely, then transfer to an airtight container and store in the refrigerator for up to 4 days.

To Freeze: Once cooled, leftovers can be stored in an airtight container for up to 3 months.

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

Two bowls of crockpot Tuscan chicken recipe with pasta with a silver fork and green tea towel on a white background.

More Slow Cooker Chicken Recipes:

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Crockpot filled with slow cooker Tuscan chicken with a bowl of pasta, chopped parsley, and shredded parmesan cheese on the side with a green tea towel on a white background.

Slow Cooker Tuscan Thicken

Author: Stephanie Kay

Covered in a rich and creamy sauce, this slow-cooker Tuscan chicken is a high-protein, easy, and healthy recipe. Serve it over pasta, potatoes, or rice for a well-balanced meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 3 hours
  • Total Time: 3 hours 10 minutes
  • Yield: 8 servings 1x
  • Category: Dinner
  • Method: Slow Cooker
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 2 pounds chicken breasts, boneless and skinless
  • 2 teaspoons Italian seasoning
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 small onion, diced
  • 4 cloves garlic, minced
  • 1/2 cup sun-dried tomatoes, diced, packed
  • 1 1/2 cups heavy cream
  • 1/4 cup chicken broth, or water
  • 3/4 cup freshly grated Parmesan cheese
  • 2 cups spinach, roughly chopped

To Serve:

  • 1 pound cooked pasta of choice
  • Parmesan cheese

Instructions

  1. Grease the bottom and sides of a slow cooker with butter.
  2. Place the chicken breasts on a cutting board and season both sides with the Italian seasoning, salt, and black pepper.
  3. Transfer the chicken breasts to the slow cooker, then top with diced onion, minced garlic, and chopped sundried tomatoes.
  4. In a large bowl, add the heavy cream and chicken broth and whisk to combine, then pour it over the chicken in the slow cooker.
  5. Cover the slow cooker with a lid, and turn it on to cook on high for 3 hours or on low for 6 hours.
  6. Once cooked, transfer the chicken to a plate and set it aside. Add the parmesan cheese and whisk until well combined with the cream mixture, then add the chopped spinach, and stir again to combine.
  7. Return the chicken to the slow cooker, cover with the lid, and cook for a final 5 minutes until the spinach is wilted. Taste the sauce and adjust the seasoning with additional salt and pepper as needed.
  8. The Tuscan chicken can be served immediately over pasta or cooled and stored in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Chicken Thighs: Swap the chicken breasts for 2 pounds of skinless and boneless chicken thighs.

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

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

To Use Frozen Spinach: Swap the fresh spinach for 1/8 cup of frozen spinach. Thaw it completely, then press it to remove any excess water, and add it to the slow cooker as per step #6.

Nutrition

  • Serving Size: 1 serving
  • Calories: 272 calories
  • Sugar: 2 grams
  • Fat: 15 grams
  • Carbohydrates: 4 grams
  • Fiber: 1 grams
  • Protein: 30 grams

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How to Eat Healthy on the Go

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When life gets busy, sticking to your health goals can certainly become more challenging. Whether it’s a late night at the office or a packed after-school schedule, here are some simple tips on how to eat healthy on the go.

Laptop and cup of black coffee on a white background with coffee stains on the surface.

When it comes to healthy eating, there are numerous “rules” you can follow; however, generally speaking, the objectives are straightforward: eat a balanced diet composed primarily of whole foods.

According to the nutrition prioritization pyramid, a tool that highlights the most important aspects of nutrition, the priorities of a healthy diet are not in the tiny details of food groups, micronutrients, and nutrient timing, but rather in the foundational principles of overall lifestyle, consistency, food quality, and macronutrient intake.

Unfortunately, many people stress over the small details of their diet and aim for perfection, and often give up when they make a small “mistake”, when they should be focusing on building a foundation of healthy eating habits they can maintain for the long term.

Whether the goal is weight loss, weight gain, to maintain a healthy weight, or general health, it’s important to learn to eat healthy when life is slow AND when life gets busy.

Infographic on how to eat healthy on the go.

6 Tips for Eating Healthy on the Go

Here are some quick and easy tips for healthy eating on the go.

1. Don’t skip breakfast.

If you know you’ve got a busy day ahead, don’t skip breakfast. Eating breakfast, particularly a well-balanced one, can help to ensure you’re fueled for the day, balance your blood sugar, and mitigate sugar cravings and poor food choices later in the day.

Ensuring you eat breakfast is also particularly helpful when you’re on the go and don’t know when you’ll be able to eat a full meal again. By eating a well-balanced meal with protein, carbohydrates, fiber, and healthy fats, you can get your day started on the right foot. Examples of quick breakfasts you can meal prep the night before or in the morning include:

2. Pack a snack.

Before you leave the house, put something in your bag. While meal prepping a bunch of meals before a busy week would be an ideal solution, packing something before you leave the house may simply be more realistic. If you’ve got time to pull together a quick no-cook meal, that’s great; otherwise, grabbing a healthy travel snack before you head out the door can help to keep you on track.

Do your best to reach for whole foods and, if possible, ones that are high in protein and fiber. Examples of grab-and-go nutritious snacks include:

  • Cheese + Apple
  • Hummus + Carrots
  • Yogurt + Berries
  • Peanut Butter + Crackers
  • Protein Bars

3. Look for protein and fiber.

When you’re busy, you may find yourself buying meals or eating at restaurants more frequently than you’d like to; however, that doesn’t mean you need to forgo your health goals. When deciding what to eat, scan the menu for meal options with sources of protein and fiber. Not only does this help to ensure you’re eating a more balanced meal, but foods high in protein and fiber are some of the most filling foods and can help to increase satiety and, in turn, reduce overeating (1, 2).

In fact, whether you’re in a restaurant, gas station, or airport, healthy choices are far more prevalent than commonly believed. Most restaurants offer grilled or baked protein options with rice, baked potatoes, steamed veggies, or greens with salad dressing, while you can easily find fresh fruits, nuts, seeds, beef jerky, cheese sticks, and boiled eggs at most gas stations, train stations, and airports.

Examples of low-fat, protein-rich foods include:

  • Lean beef
  • Chicken
  • Fish
  • Shrimp
  • Greek yogurt
  • Cottage cheese

Examples of high-fiber foods include:

  • Whole grains
  • Brown rice
  • Chickpeas
  • Beans
  • Lentils
  • Fruits
  • Vegetables

Moreover, looking for prepared foods with protein and fiber can help to limit added sugars in the diet, which are very common in packaged and processed foods, such as granola bars, fruit yogurts, and trail mixes.

4. Be mindful of portion sizes.

Whether you’re going through the drive-through or grabbing something to eat with your coffee, being mindful of the portion size you order is a great way to eat healthier on the go. Research has shown that restaurant portion sizes are often 2 to 4 times larger than home-cooked ones, and eating at fast food and full-service restaurants was associated with an increase in daily total energy intake of roughly 200 calories and a reduction in other nutrients (3).

So, instead of just ordering the combo meal or the large drink, take a moment to consider your hunger and fullness cues to practice portion control. For example, ordering the 6-inch sub instead of the 12-inch sub can cut calorie intake from 1,064 calories to 532 calories in a single meal, while ordering the small vanilla latte instead of the venti vanilla latte can decrease your sugar intake from 49 grams to 26 grams in a single snack (4, 5).

That said, if you are served a large portion at a restaurant, remember, you don’t need to finish it all. In fact, saving leftovers for the next meal or the next day is another great strategy for eating healthy on the go.

5. Don’t get too hungry.

When trying to eat healthy on the go, don’t let perfect be the enemy of good. If you’re hungry and you haven’t packed anything and truly can’t find any healthy options, just eat something.

Although some people are comfortable waiting or skipping meals, for others, this can be a recipe for disaster and lead to “hangry” mode and poor food choices later in the day. Instead of stressing over finding the healthiest option, just do your best with the available options and reprioritize whole foods, protein, and fiber the next time you eat.

6. Stay hydrated.

Staying hydrated is important every day of the week, but particularly important when you’re busy or outside of your regular day-to-day routine. Adequate hydration plays an important role in energy, mood, performance, and body composition, so ensuring you’re drinking water while you’re on the can help to mitigate its stressful side effects (6).

Exactly how much water you need will vary by individual based on several factors, including weight, activity level, climate, and diet; however, on average, it is suggested that the total water intake for men is 15.5 cups (3.7 liters) per day, and the total water intake for women is 11.5 cups (2.7 liters) per day (7, 8, 9).

The Bottom Line

While eating healthy on the go can be challenging, it’s possible with a few healthy eating strategies. By eating breakfast, packing snacks, prioritizing protein and fiber, being mindful of portion sizes at restaurants, and staying hydrated, you can help to support your dietary goals no matter how busy your schedule gets.

Coconut Crusted Fish Tacos

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Ready in 30 minutes, these baked coconut-crusted fish tacos with refreshing mango salsa are perfect for a delicious and nutritious weeknight meal.

White baking dish filled with coconut crusted fish tacos with avocado mango salsa with a bowl of cilantro and sliced red onion on the side on a white background.

If you like fish tacos, but want a lightened-up version, you’re going to LOVE these coconut-crusted fish tacos! Baked in the oven and made without breadcrumbs, these fish tacos turn humble white fish into a protein-packed meal.

While it may sound odd, by mixing shredded coconut with the right combination of spices, you can create a sweet and savory crust that will rival any breaded fish.

Close up of coconut fish tacos with mango salsa and cilantro on top on a white background.

Why You’ll Love Them

  • Baked and Crispy – The coconut fish tacos are baked instead of fried, yet still have a crunchy texture.
  • High in Protein – With over 36 grams of protein per serving, this is a protein-packed recipe.
  • Full of Flavor – The simple mango salsa and sweet and savory crust on the fish ensure the tacos are full of flavor.
Plate of white fish, bowl of eggs, bowl of spices, bowl of shredded coconut, with a garlic clove, half a red onion, ripe mangos, lime, jalapeño, avocado, cilantro, and tortillas on a white background.

Ingredients + Substitutions

  • Fish – To make the fish tacos and add some protein. I used cod, but any white fish, such as halibut or tilapia, will work well.
  • Shredded Coconut – To make the coconut breading mixture and add some healthy fats. The recipe calls for shredded coconut, but you can use coconut flakes if preferred. See the notes section of the recipe card for details.
  • Spices – A combination of paprika, cumin, and garlic powder to season the fish.
  • Mangos – To make the mango salsa and add micronutrients. While the recipe suggests mango salad, you can make pineapple salsa if preferred. See the notes section of the recipe card for details.
  • Avocado – To add some healthy fats and fiber to the mango salsa.
  • Red Onion – To add some color and texture.
  • Jalapeño – To add a bit of heat to the avocado mango salsa, although optional.
  • Garlic – To flavor the mango salsa. The recipe calls for a garlic clove, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Cilantro – To add some freshness and greens.
  • Lime – To add some acidity to the salsa. The recipe calls for fresh lime juice, but you can use bottled lime juice if preferred. See the notes section of the recipe card for details.
  • Tortillas – To add some complex carbohydrates. I used corn tortillas, but flour tortillas will work just as well.
  • Salt and Pepper – To season.
Plate of white fish with a bowl of whisked eggs and a bowl of spiced shredded coconut next to breaded fish on a baking sheet on a white background.

Dietary Adaptions

To Make them Gluten-Free: Use corn tortillas.

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

To Make them Egg-Free: You can easily make an egg-free version by swapping the eggs for buttermilk, milk, or aquafaba (chickpea liquid).

Baked white fish breaded with shredded coconut on a baking sheet on a white background.

Red’s Nutrition Tip

White fish is one of the best high-protein, low-calorie foods. Given that it’s a very lean, particularly if the skin is removed, it’s a great way to increase protein intake without overly increasing calorie intake. This is helpful for individuals on a weight loss journey looking to create a calorie deficit or maintain weight loss while still enjoying delicious food.

Serving Suggestions

These coconut-crusted fish tacos are a low-carb, balanced meal with protein, carbohydrates, fiber, and fats; however, they can easily be adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add an extra 1/2 pound of fish to the recipe.
  • To make them lower in fat, omit the avocado.
  • To make them higher in fiber, use corn tortillas and/or serve the tacos with a side salad.
White bowl filled with avocado mango salsa with a spoon on a white background.

Storage + Reheating

To Refrigerate: Allow the coconut-crusted fish to cool completely, then store it in an airtight container in the fridge for up to 4 days. The avocado mango salsa can be stored in a separate airtight container in the fridge for up to 5 days.

To Freeze: Once cooled, the coconut-crusted fish can be stored in an airtight container or freezer-safe bag for up to 3 months. The avocado mango salsa cannot be frozen.

To Reheat: Once thawed, place this fish in a baking dish and place in the oven at 400°F for 5-10 minutes or until warmed through, turning to broil for 1-2 minutes if desired. Microwaving is not recommended.

Baking dish filled with coconut crusted fish tacos with mango avocado salsa, fresh cilantro, sliced red onion, and lime wedges with a green tea towel on a white background.

More Fish Recipes:

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White baking dish filled with coconut crusted fish tacos with avocado mango salsa with a bowl of cilantro and sliced red onion on the side on a white background.

Coconut Crusted Fish Tacos

Author: Stephanie Kay

The coconut-crusted fish tacos are crispy yet flaky and full of flavor. Serve them with the avocado mango salsa or topping of your choice as a healthy and high-protein dinner.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Baked
Print Recipe

Ingredients

Coconut Fish:

  • 1 1/2 pounds white fish, such as cod, halibut, or tilapia
  • 1 cup shredded coconut, unsweetened
  • 2 eggs
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon salt

Avocado Mango Salsa:

  • 2 medium ripe mangos, peeled, pitted, and diced
  • 1 avocado, peeled, pitted, and diced
  • 1/4 red onion, diced
  • 1 jalapeño, seeded and minced (optional)
  • 1 clove garlic, minced or grated
  • 1/4 cup cilantro, finely chopped
  • 1 lime, juiced
  • 1/4 teaspoon salt

To Serve:

  • Corn tortillas
  • Cilantro, finely chopped

Instructions

  1. Preheat the oven to 400°F, then line a large baking sheet with parchment paper and set a wire cooling rack on top.
  2. Place the fish on a cutting board and pat the fillets dry with a paper towel. Using a sharp knife, remove the skin, and then slice the fillets into 8 (1-inch wide) pieces.
  3. In a medium bowl, crack the eggs and whisk until well combined. In a separate medium bowl, add the shredded coconut, paprika, cumin, garlic powder, and salt, and stir until well combined.
  4. Working with one piece at a time, dip the fish into the egg mixture, then roll it in the shredded coconut mixture, and then set it on the cooling rack on the baking sheet, until all of the fish is prepared.
  5. Transfer the baking sheet to the oven and cook for 12-15 minutes until the fish begins to flake, then turn the oven to broil for an additional 1-2 minutes until the coconut crust is golden brown. Keep a close eye on the fish while the broiler is on to ensure it does not burn.
  6. While the fish is cooking, in a medium bowl, add the diced mango, diced avocado, diced red onion, minced jalapeño, minced garlic, chopped cilantro, lime juice, and salt, and stir until well combined. Taste and adjust the seasoning as needed and set aside.
  7. With roughly 5 minutes remaining on the fish, prepare the tortillas. Heat a heavy-bottom or cast-iron skillet over medium-high heat. Working in batches, heat the corn tortillas for roughly 30-45 seconds per side, until toasted and golden brown.
  8. Once the fish is ready, assemble the tacos by filling the tortillas with 1 piece of coconut-crusted fish and top with avocado mango salsa and chopped cilantro.
  9. Any leftover fish and mango salsa can be stored in the fridge in separate airtight containers in the refrigerator for up to 4 days.

Notes

To Use Coconut Flakes: Swap the shredded coconut for 1 cup of flaked coconut, add it to a food processor and pulse for 30 seconds until broken into fine pieces, then add it to the recipe as per step #3.

To Use Garlic Powder: Swap the garlic clove for a 1/2 teaspoon garlic powder in step #6.

To Use Pineapple: Swap the mangos for 2 cups of diced pineapple in step #6.

To Use Bottled Lime Juice: Swap the lime for 2 tablespoons of lime juice in step #6.

Nutrition

  • Serving Size: 2 tacos
  • Calories: 570 calories
  • Sugar: 14 grams
  • Fat: 28 grams
  • Carbohydrates: 50 grams
  • Fiber: 12 grams
  • Protein: 36 grams

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Chickpea Curry Meal Prep Bowls

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Ready in 40 minutes and packed full of fiber and plant-based protein, these chickpea curry meal prep bowls are a great make-ahead meal. Whip them up on the weekend and enjoy healthy vegetarian meals for days to come.

After a busy weekend, meal prep might be the last thing on your mind, and I totally get it. Fortunately, prepping for the week doesn’t need to be complicated or time-consuming, and these easy chickpea curry meal prep bowls are a great example of that.

By using a few pantry staples and some simple canned goods, you can easily create a healthy and flavorful meal in a matter of minutes that you can enjoy for lunch, dinner, or freeze for days and weeks to come.

Close up of chickpea curry in a glass meal prep container with a fork and chopped cilantro on the side.

Why You’ll Love Them

  • High in Fiber – The combination of chickpeas and sweet potatoes gives this curry 10 grams of fiber per serving.
  • Vegetarian – This vegan curry is loaded with vegetables and vegetarian protein.
  • Quick and Easy – Ready in 40 minutes, these bowls are a great last-minute meal prep idea.
  • Keep Well – These bowls keep well in the fridge and freezer, making them a great meal prep idea.
Bowl of chickpeas, coconut milk, diced tomatoes, white rice, and spinach, small bowl curry powder, crushed red pepper flakes, and salt, with sweet potatoes, bell pepper, onion, garlic, and cilantro on the side.

Ingredients + Substitutions

  • Chickpeas – To add some plant protein and fiber. This recipe calls for canned chickpeas, but you can use dried chickpeas if preferred. See the notes section of the recipe card for details.
  • Sweet Potatoes – To add complex carbohydrates and more fiber. If you don’t have sweet potatoes, you can use butternut squash instead. See the notes section of the recipe card for details.
  • Coconut Milk – To add some healthy fats and make the curry sauce. I used full-fat coconut milk, but you can use light coconut milk if preferred.
  • Tomatoes – To add some color, texture, and micronutrients. The recipe calls for diced tomatoes, but crushed tomatoes or fresh tomatoes will work just as well. See the notes section of the recipe card for details.
  • Broth – To thin and add some flavor to the curry sauce. The recipe calls for vegetable broth, but you can use chicken broth if preferred.
  • Onion and Garlic – To add some flavor. The recipe calls for onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Bell Pepper – To add some veggies and micronutrients. I used a red bell pepper, but any color will work.
  • Curry Powder – To flavor the curry. You can use any style and spice level of curry powder you like. If you can’t find curry powder, garam masala will also work. See the notes section of the recipe card for details.
  • Crushed Red Pepper Flakes – To add some heat, although optional.
  • Spinach – To add some fiber and micronutrients. The recipe calls for fresh spinach, but you can use frozen spinach if needed. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates and make the meal more filling. The recipe calls for white rice, but you can use brown rice if preferred. See the notes section of the recipe card for details.
  • Fresh Spinach – To add some greens. The recipe calls for fresh spinach, but frozen spinach will also work. See the notes section of the recipe card for details.
  • Salt – To season.
  • Cilantro – To serve, although optional. Other fresh herbs, such as parsley and mint, would also work well.
Large pot with sautéed onions and bell peppers with spices on a white background.
Large pot of onions and bell peppers sautéed curry powder, salt, and crushed red pepper flakes on a white background.

Dietary Adaptions

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

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

Large pot of sautéed vegetables with diced tomatoes and coconut milk on a white background.
Large pot of diced sweet potatoes and chickpeas in curry sauce on a white background.

Red’s Nutrition Tip

Chickpeas are a highly underrated and versatile ingredient. Not only can they be used in a wide variety of dishes, from curries to salads to soups and dip, and are relatively inexpensive, but they are one of the highest fiber foods and the best source of plant-based protein.

Serving Suggestions

This chickpea curry is a balanced meal complete with a source of protein, carbohydrates, fiber, and fats. It can be enjoyed as it is or adapted to suit your personal calorie or macro needs, for example:

  • To make it higher in protein, add a 1/2 block of cubed tofu to the curry.
  • To make it lower in fat, use light coconut milk.
  • To make it higher in fiber, add some broccoli, green peas, or green beans to the curry.
  • To make it higher in carbohydrates, serve it with a size of naan bread.
Large bot of chickpea curry with fresh spinach on a cutting board and a small white bowl of crushed red pepper flakes and a small wood bowl of cilantro on the side on a white background.

Storage + Reheating

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

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

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

Close up of three lined up meal prep bowls with chickpea curry and white rice.

More Chickpea Curry Recipes:

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Chickpea Curry Meal Prep Bowls

Author: Stephanie Kay

These chickpea curry meal prep bowls turn pantry staples into a high-fiber and high-protein vegetarian meal in under 40 minutes.

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

Ingredients

Chickpea Curry:

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 2 tablespoons curry powder
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon salt
  • 1 (14-ounce) can diced tomatoes
  • 1 (14-ounce) can coconut milk
  • 1/2 cup vegetable broth, or water
  • 2 small sweet potatoes, peeled and diced
  • 2 (14-ounce) cans chickpeas, drained and rinsed
  • 1 cup fresh spinach, roughly chopped

Bowls:

  • 1 1/2 cups basmati rice, raw
  • 1/4 cup cilantro, roughly chopped

Instructions

  1. In a small pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a large pan or cast-iron skillet on medium heat, warm the olive oil, then add the onion, and cook for 3-4 minutes until slightly tender.
  3. Add the diced bell pepper, stir to combine with the onion, and cook for an additional 1-2 minutes. Then add the minced garlic, curry powder, red pepper flakes, and salt, and cook for an additional minute until fragrant.
  4. Add the diced tomatoes, coconut milk, and broth, and stir to combine with the onion mixture, then add the diced sweet potatoes and chickpeas, and stir again until everything is well incorporated.
  5. Turn up the heat to high and bring the mixture to a boil, then reduce to a simmer, cover, and cook for 15-20 minutes until the sweet potatoes are tender and can easily be pierced with a fork.
  6. Once the sweet potatoes are tender, turn off the heat, add chopped spinach, stir to combine with the curry mixture, and cook for an additional 1 to 2 minutes until it has wilted. Taste and adjust seasoning with additional salt and pepper as needed.
  7. Once all of the components are ready, prepare the meal prep bowls. Divide the cooked rice and chickpea curry evenly across 4 airtight containers and top them with a sprinkle of chopped cilantro.
  8. The bowls can be served immediately, stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months.

Notes

To Use Brown Rice: Swap the basmati rice for 1 1/2 cups of brown rice and increase the cooking time to 40 minutes or as per package directions.

To Use Dried Chickpeas: Add 1 1/2 cups of dry chickpeas to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Once soaked, bring a large pot of salted water to a boil, add the soaked chickpeas, and cook them for 40 minutes to 1 hour until tender. Once cooked, strain and rinse the chickpeas and add them to the curry as per step #4.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder, skip step #2, and add it in step #3.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder and add it in step #3.

To Use Garam Masala: Swap the curry powder for 2 tablespoons of garam masala in step #3.

To Use Fresh Tomatoes: Swap the can of diced tomatoes for 3 large tomatoes. Core and dice them into small pieces and add them in step #4.

To Use Frozen Spinach: Swap the fresh spinach for 1 ounce of frozen spinach, thawed and pressed to remove all excess water, and add it in step #6.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 533 calories
  • Sugar: 6 grams
  • Carbohydrates: 74 grams
  • Fiber: 10 grams
  • Protein: 13 grams

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9 Tips for Cutting Calories

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Whether your goal is to lose weight or maintain weight loss, monitoring the number of calories you consume is essential for success. Here are the best and easiest tips for cutting calories to help you achieve your goals.

White bowl with grilled salmon, buckwheat groats, green beans, and edamame and bell pepper salad on a white background.

Table of contents

Weight loss is a balancing act that requires you to consume fewer calories than you expend, creating a calorie deficit. While many people only focus on one side of this equation (i.e., eat less OR exercise more), both diet and exercise are required for successful and sustained weight loss.

Although exactly how many calories you need to cut per day for weight loss will vary by age, sex, height, weight, and activity level, on average, a deficit of 10% to 30% of Total Daily Energy Expenditure (TDEE) is required for healthy fat loss. For most healthy adults, this equates to a 200-500 calorie deficit per day, which can lead to 0.5 to 1 pound of weight loss per week.

Fortunately, there are many simple strategies you can implement into your daily eating habits that will support your weight loss goals without feeling deprived or starving.

Infographic of tips for cutting calories.

Simple Tips to Cut Calories

Here are 9 tips to help you eat fewer calories with minimal effort.

1. Reduce cooking oils.

Reducing the amount of cooking oil you use is a very simple way to cut calories. Although cooking oils should be included in a balanced diet, particularly heart-healthy cooking oils like olive oil and avocado oil, oils are solely a source of fat and one of the most calorie-dense foods.

Fats provide 9 calories per gram, while carbohydrates and protein provide 4 calories per gram, and therefore contribute to calorie intake much quicker than other macronutrients. For instance, a one-tablespoon serving of olive oil contains 119 calories; however, the typical “pour” of olive oil into a pan often contains 2-3 tablespoons, which can quickly add 200-300 calories to a meal in a matter of seconds (1).

By measuring or limiting the amount of cooking oil used, you can easily cut calories and avoid this oh-so-common calorie-counting mistake. Moreover, by opting for lower-fat cooking methods such as steaming, baking, or grilling instead of frying or deep-frying, you can further reduce your calorie intake.

2. Eat high-volume foods.

Volume eating is a great strategy for weight loss. High-volume foods are high in fiber, water, and/or air, and, therefore, low in calories. These foods allow you to eat large portions of food and help to increase feelings of fullness without overly increasing calorie intake.

Common examples of high-volume foods include leafy green vegetables, broccoli, cabbage, cauliflower, peppers, zucchini, cucumber, celery, citrus fruit, and berries. Many of the foods also happen to be high-fiber foods and very filling foods, which can help to increase feelings of satiety and further reduce calorie intake.

3. Use low-fat dairy products.

While dairy products are a good source of healthy fats, opting for low-fat versions of them is another easy way to cut calories. Low-fat dairy products are lower-calorie options, but still retain their micronutrient and protein content, particularly in the case of milk, yogurt, and cheese.

For instance, reduced-fat milk (2%) and low-fat milk (1%) contain fewer calories than whole-fat milk (3.25%), but contain the same amount of protein at 8 grams per 1-cup serving (2, 3, 4). Additionally, a 3/4-cup serving of plain low-fat yogurt contains 50 fewer calories than plain whole milk yogurt, but slightly more protein (5, 6).

4. Cut out liquid calories.

One of the simplest ways to cut calories from your diet is to avoid, or at least limit, beverages that contain calories. By only drinking calorie-free beverages, such as water, sparkling water, herbal tea, and black coffee, you can keep your calorie intake down and avoid added sugars at the same time.

While beverages such as fruit juices and fruit smoothies can certainly be included in a healthy diet, they are often consumed along with meals, which can easily add extra and unnecessary 100-500 calories. If unaccounted for, even healthy liquid calories can make creating a calorie deficit or maintaining a healthy weight difficult. Therefore, it’s best to limit liquid calories, be it alcohol, soda, or juices, when looking to cut calorie intake.

5. Use lean meats.

Swapping fatty cuts of meat for lean cuts is another easy way to cut calories. Not only are lean meats lower in saturated fat, and therefore lower in calories, but they are also higher in protein than the richer cuts, and most of the best high-protein, low-calorie foods.

Lean meats include skinless chicken breasts and turkey breasts, ground chicken or ground turkey, lean cuts of beef such as lean ground beef, sirloin, round, and flank steak, lean cuts of pork such as loin and tenderloin, seafood such as tuna, cod, and fish, as well as venison and bison. Opting for these cuts can keep your protein intake high, but cut calories thanks to the reduced fat content.

6. Pre-portion meals.

Instead of serving food “family style”, where dishes are placed on the table, portion food onto your plate before sitting at the table. Although eating family style is fun and perfectly fine to do some time to time, it encourages mindless eating and second helpings, which can increase calorie intake.

By serving food “plate style”, you can implement better portion control and create balanced meals at the same time. This strategy is also helpful for meal prep, as you can cook a large batch of food and pre-portion it into individual containers for grab-and-go, calorie-controlled meals.

7. Be mindful of condiments.

Sauces, dressings, and dips can provide additional flavor to healthy meals, but many are very high in calories and should be consumed in moderation if trying to cut calories. High-fat condiments, such as mayonnaise, sour cream, and ranch dressing, are very rich, and a mere 2-3 tablespoons can add 200-300 calories to a meal (7, 8, 9).

While you don’t need to avoid condiments completely, being mindful of portion size and using lower-fat and calorie condiments such as mustard, hot sauce, and salsa, you can help to cut calorie content without forgoing flavor.

8. Plate your snacks.

Serving snacks on an individual serving plate or bowl can help to cut calories as opposed to eating them directly from their original packaging. Research has shown that people tend to eat more calories out of large packages, especially when it comes to snacks. In some cases, the lack of a visual portion size led to a 129% increase in calories consumed (10, 11).

Moreover, snacks are one of the largest contributors to added sugars and calories in the standard American diet, contributing to approximately 20% of energy intake (12). Many of the popular snacks are also ultra-processed foods, often referred to as empty calories, which have a high calorie density and low nutrient density.

While there is certainly room for unhealthy snacks or discretionary calories, by opting for whole food snacks, such as fresh fruit and vegetables, nuts or seeds, or minimally processed snacks, such as air-popped popcorn and cheese, you can further cut calorie intake and increase vitamin and mineral intake at the same time.

9. Order smaller sizes.

When dining out, simply ordering a smaller portion size can significantly reduce calorie intake. This simple strategy can allow you to enjoy a coffee break with a co-worker or a meal out with friends while saving you hundreds, if not thousands, of calories.

Additionally, pairing this strategy with other calorie-cutting tips can further reduce the calories consumed. For instance, ordering a small non-fat latte as opposed to a large whole-milk latte can help you cut 145 calories, while ordering a small serving of French fries and a chicken burger instead of a large serving of French fries and a double cheeseburger can help you cut 370 calories in a single meal (13, 14, 15, 16).

The Bottom Line

Finding ways to reduce calorie intake is essential for weight loss. Simple tips for cutting calories include reducing cooking oil, eating high-volume foods, using low-fat dairy products, cutting liquid calories, using lean meats, pre-portioning meals, being mindful of condiments, plating snacks, and ordering smaller portion sizes.

Zucchini Lasagna

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Filled with summer zucchini and meat sauce, and covered in melted cheese, this zucchini lasagna recipe is low-carb, high-protein, and absolutely delicious. Plus, this recipe includes a simple trick to remove excess water from the zucchini to ensure it’s perfect every time.

Large white baking dish with zucchini lasagna with fresh basil and freshly grated parmesan on top.

Zucchini is an incredibly inexpensive and versatile vegetable. It can be enjoyed on its own, grilled or sautéed, in salads, added to skewers, used in baked goods, turned into noodles, or used as a replacement for lasagna sheets to make zucchini lasagna.

By slicing zucchini lasagna into thin strips and adding them to your favorite lasagna recipe, you can create a veggie-loaded and low-carb lasagna that is perfect for family dinners. In my opinion, this is the perfect zucchini lasagna recipe!

Close up of a slice of zucchini lasagna on a beige plate with grated parmesan and fresh basil on top with a gold fork on a white background.

Why You’ll Love It

  • Low Carb – The use of zucchini slices instead of traditional lasagna noodles makes this recipe low in carbohydrates.
  • High in Protein – The combination of ground beef, ricotta, and mozzarella gives this zucchini lasagna 33 grams of protein per serving.
  • Keeps Well – The lasagna keeps well in the fridge and freezer, making it a great meal prep idea.
Plate of ground beef, onion, red bell pepper, bowl of freshly grated parmesan, egg, garlic cloves, bowl of ricotta, bowl of mozzarella, jar of dried oregano, bowl of crushed tomatoes, and fresh zucchini on a white background.

Ingredients + Substitutions

  • Zucchini – To make the zucchini strips, or zucchini “noodles”, as a low-carb swap, and add some veggies. While the recipe calls for zucchini, any type of summer squash will work.
  • Ground Beef – To add some protein and make the meat sauce. The recipe calls for ground beef, but ground another ground meat, such as turkey, pork, or chicken, would also work.
  • Crushed Tomatoes – To make the meat sauce. I used crushed tomatoes, but you can use a pre-made marinara sauce or your favorite pasta sauce if preferred.
  • Bell Pepper – To add some veggies and micronutrients to the meat sauce. The recipe calls for a red bell pepper, but any color will work.
  • Onion and Garlic – To flavor the beef sauce and ricotta mixture. The recipe calls for a whole onion and garlic cloves, but you can use onion powder or garlic powder if preferred. See the notes section of the recipe card for details.
  • Herbs and Spices – A combination of dried oregano, chili flakes, and ground cumin to flavor the meat sauce and ricotta mixture.
  • Mozzarella – To add some more protein and healthy fats. While mozzarella works best, if you don’t have any, you can use another melty cheese such as provolone, fontina, or cheddar.
  • Parmesan – To add even more protein and healthy fats.
  • Ricotta – To make the cheese filling. You can use low-fat or whole milk ricotta cheese, or cottage cheese if preferred. See the notes section of the recipe card for details.
  • Spinach – To add some fiber and micronutrients to the ricotta mixture. The recipe calls for frozen spinach; to save time, but you can use fresh spinach if preferred. See the notes section of the recipe card for details.
  • Egg – To add some more protein and bind the ricotta cheese mixture.
  • Salt and Pepper – To season and salt the zucchini.
  • Olive Oil – To cook the ground beef.
  • Fresh Basil – To serve, although optional.
Large pot with cooked ground beef, onion, red bell peppers, garlic, dried oregano, salt, and pepper on a white background.
Large pot with cooked meat sauce on a white background.

Dietary Adaptions

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

To Make it Dairy-Free: Use dairy-free ricotta, parmesan, and mozzarella.

White bowl with ricotta cheese, frozen spinach, ground parmesan cheese, egg, nutmeg, salt, and pepper
White bowl with spinach ricotta mixture.

Red’s Nutrition Tip

The combination of zucchini, ground beef, and ricotta cheese in this dish creates a high-protein meal that is packed full of veggies. If you want to make it a high-protein, low-calorie meal, you can use extra-lean ground beef and low-fat ricotta and mozzarella.

White baking dish with meat sauce and zucchini slices.
White baking dish with zucchini slices covered in meat sauce.

Serving Suggestions

This zucchini lasagna is high in protein, high in fat, moderate in fiber, and low in carbohydrates. While it can be enjoyed on its own, you can easily adapt it to suit your calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of ground beef to the recipe.
  • To make it lower in fat, swap the ground beef for ground turkey and use low-fat cheese.
  • To make it higher in fiber, serve it with a side of high-fiber vegetables such as green peas or broccoli.
  • To make it higher in carbs, serve it with a slice of crusty bread.
White baking dish with meat sauce covered in zucchini slices.
White baking dish with zucchini slices covered in spinach ricotta mixture.

Storage + Reheating

To Refrigerate: Allow the lasagna to cool completely, then cover the baking dish with aluminum foil or transfer it to an airtight container, and store leftovers in the fridge for up to 5 days.

To Freeze: To freeze whole, allow the zucchini lasagna 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 them in the freezer for up to 3 months.

To Reheat: From the fridge, transfer the whole zucchini lasagna, covered, to the oven at 350°F for 20-30 minutes until heated through and bubbling. Individual portions can be reheated in an oven-safe casserole 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 lasagna 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 foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

White baking dish with meat sauce and spinach ricotta mixture covered in zucchini slices.
White baking dish with zucchini slices, meat sauce, spinach ricotta mixuture, and more zucchini slices covered in shredded mozzarella cheese.

FAQs

Do you need to cook zucchini before putting it in lasagna?

No, you don’t need to cook zucchini before adding it to lasagna. The zucchini slices (AKA zucchini noodles) will cook in the oven as the lasagna bakes.

Why is my zucchini lasagna watery?

Zucchini lasagna can become watery because zucchini is approximately 95% water. To ensure zucchini lasagna does not become watery, be sure to dehydrate the zucchini slices before adding them to the recipe. Cut the zucchini into thin slices, lightly salt them on both sides, allow them to rest for at least 10 minutes, and then pat them dry with paper towels before adding them to the baking dish. Also, be sure to bake zucchini lasagna uncovered so any excess water can evaporate.

Is zucchini healthier than pasta in lasagna?

While zucchini lasagna is lower in carbohydrates than regular lasagna, both can be included in a healthy and balanced diet.

White baking dish of zucchini lasagna with a bowl of fresh basil and parmesan in the background on a white background..

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Large white baking dish with zucchini lasagna with fresh basil and freshly grated parmesan on top.

Zucchini Lasagna

Author: Stephanie Kay

Made with layers of sliced zucchini, meat sauce, ricotta, and mozzarella cheese, this zucchini lasagna is full of veggies, protein, and flavor. Enjoy it as a healthy family dinner and keep leftovers in the fridge or freezer for days to come.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 8 slices 1x
  • Category: Dinner
  • Method: Baked
Print Recipe

Ingredients

Lasagna:

  • 4 small zucchini, ends removed
  • 2 cups shredded mozzarella cheese
  • Fresh basil, to serve (optional)

Meat Sauce:

  • 2 tablespoons olive oil
  • 1 pound ground beef
  • 1 onion, diced
  • 1 red bell pepper, seeded and diced
  • 4 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili flakes (optional)
  • 1/2 teaspoon salt
  • 1 can (28 ounces) crushed tomatoes, or marinara sauce

Ricotta Filling:

  • 2 cups ricotta cheese
  • 6 ounces frozen spinach, thawed and pressed to remove excess water, roughly chopped
  • 1/2 cup grated parmesan cheese
  • 1 egg, whisked
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 1 pinch black pepper

Instructions

  1. Preheat the oven to 400°F and grab a 9×12-inch baking dish.
  2. Begin by making the zucchini noodles. Using a sharp knife or mandoline, slice zucchini lengthwise into thin strips, about 1/8 inches in thickness. Once cut, place them on a large plate or sheet pan lined with paper towels, lightly salt each slice on each side, and set them aside while you prepare the other lasagna ingredients.
  3. In a large pot on medium-high heat, warm the olive oil, add the ground beef to the pot and cook, using a wooden spoon or spatula to break it up into small pieces, for 5-6 minutes or until lightly browned on all sides.
  4. Add the diced onion, stir to combine with the ground beef, and cook it for 2-3 minutes until it begins to soften.
  5. Add the diced bell pepper to the pan, stir to incorporate with the beef mixture, and cook for another 2-3 minutes until slightly tender.
  6. Add the minced garlic, dried oregano, salt, and pepper, stir to combine, and cook for 1-2 minutes until fragrant.
  7. Add the crushed tomatoes to the pot and stir to combine with the vegetables. Taste and adjust the seasoning with salt and pepper as needed. Then bring the sauce to a simmer, then reduce it to a simmer and allow it to continue cooking while you prepare the other ingredients.
  8. Next, prepare the ricotta mixture. In a medium bowl, add the ricotta cheese, thawed and chopped spinach, parmesan cheese, egg, nutmeg, salt, and black pepper, and stir until well combined.
  9. Once all of the components are ready, dab the zucchini noodles with a paper towel or tea towel to remove any excess moisture, and then begin to assemble the lasagna.
  10. Add ¼ cup of the meat sauce to the bottom of the baking dish, spreading it out evenly, then layer the bottom of the dish with zucchini noodles, trimming them to fit as needed.
  11. Spread the beef sauce over the first layer of zucchini noodles, reserving  1 ½ cups for the top layer, and spread it out evenly. Then top the sauce with a second layer of zucchini noodles.
  12. Dollop the ricotta mixture over the second layer of zucchini noodles, spreading it out evenly to ensure all of the noodles are covered. Then top the ricotta mixture with a third layer of zucchini noodles.
  13. Spread the reserved meat sauce over the third layer of zucchini noodles, spreading it out evenly across the noodles, and then sprinkle the top with shredded mozzarella cheese.
  14. Transfer the baking dish to the oven, uncovered, and bake for 35-40 minutes until the cheese is bubbly and the top is golden brown.
  15. Once cooked, remove the lasagna from the oven and allow it to cool for 10 minutes, then slice and serve with freshly grated parmesan cheese and basil and slice to serve.
  16. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 5 days or the freezer for up to 3 months.

Notes

To Use Ground Turkey: Swap the ground beef for 1 pound of ground turkey in step #3.

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

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder in step #5.

To Use Italian Seasoning: Swap the dried oregano for 1 teaspoon of dried Italian seasoning in step #5.

To Use Cottage Cheese: Swap the ricotta cheese for 2 cups of whole milk cottage cheese in step #8.

To Use Fresh Spinach: Swap the frozen spinach for 8 cups of fresh spinach. Warm a teaspoon of olive oil in a pan, add the fresh spinach, and cook, stirring regularly, until wilted, and add it to the ricotta mixture as per step #8.

Nutrition

  • Serving Size: 1 slice
  • Calories: 358 calories
  • Sugar: 6 grams
  • Fat: 20 grams
  • Carbohydrates: 14 grams
  • Fiber: 4 grams
  • Protein: 33 grams

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Peanut Chicken Bowls

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Filled with coconut rice, tender chicken, veggies, and covered in a creamy peanut sauce, these peanut chicken bowls are a flavorful and colorful meal idea. And the best part is, they are ready in 30 minutes, making them an easy and healthy weeknight dinner idea.

Two peanut chicken bowls with with a fork, a jar of Thai peanut sauce, chopped peanuts, and cilantro on the side on a white background.

Chicken and rice is my go-to dinner and meal prep combination when I need something quick and easy, but plain chicken and rice is not something I’m willing to eat. While I want my meals to be healthy, I need them to be full of flavor, and these peanut chicken bowls are exactly that.

The homemade Thai peanut sauce takes plain chicken and rice to the next level with minimal effort. Not only can you make the sauce ahead of time – and pour it over everything from chicken to salad and veggies – but the addition of coconut milk to the rice fills this dish with healthy fats and extra flavor in every bite.

Close up of a peanut chicken bowl with coconut rice, shredded cabbage, and shredded carrots, with chopped peanuts, cilantro and sliced green onion on top on a white background.

Why You’ll Love Them

  • Quick and Easy – Ready in 30 minutes, this recipe is perfect for a weeknight meal.
  • Full of Flavor – The combination of creamy peanut sauce and coconut rice ensures these peanut chicken bowls are packed full of flavor.
  • High in Protein – With over 29 grams of protein per serving, these bowls are a protein-packed dinner idea.
  • Keep Well – Once assembled, the bowls can be stored in the fridge for several days and eaten hot or cold, making them a great meal prep idea.
Plate of raw chicken breasts with bowls of coconut milk, peanut butter, honey, soy sauce, rice, shredded carrots, shredded carrots, ginger root, lime, and jars of garlic powder and crushed red pepper flakes on a white background.

Ingredients + Substitutions

  • Chicken Thighs – To add some protein. The recipe calls for skinless chicken breasts, but you can use boneless chicken thighs if preferred.
  • Rice – To add some carbohydrates. The recipe calls for white rice, but you can use brown rice if desired, or serve it on rice noodles if preferred.
  • Coconut Milk – To add some healthy fats and make the coconut rice. You can use full-fat or light coconut milk, or omit it completely and cook the rice in water instead.
  • Peanut Butter – To make the creamy peanut sauce. I used natural, creamy peanut butter, but any style of peanut butter will work.
  • Soy Sauce – To add some saltiness to the peanut sauce.
  • Lime Juice – To add some acidity to the sauce. The recipe calls for freshly squeezed lime juice, but rice vinegar will also work well. See the notes section of the recipe card for details.
  • Ginger – To add some flavor to the peanut sauce. The recipe calls for fresh ginger root, but you can use ground ginger if preferred. See the notes section of the recipe card for details.
  • Honey – To add a hint of sweetness and balance the flavors of the peanut sauce, maple syrup will also work. See the notes section of the recipe card for details.
  • Chili Flakes – To add a bit of heat to the peanut sauce, although optional.
  • Vegetables – To add some fiber and micronutrients to the bowls. The recipe calls for red cabbage, carrots, cilantro, and green onion, but green cabbage and snap peas will also work well.
  • Sesame Oil – To cook the chicken and add some flavor. You can use regular or toasted sesame oil, or olive oil if preferred.
  • Chopped Peanuts – To add some crunch, although optional.
Stainless steel pot with raw white rice, coconut milk, water, and salt.
Stainless steel pot with coconut rice.

Dietary Adaptions

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

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

Glass bowl of creamy peanut butter, soy sauce, honey, ground ginger, salt, and crushed red pepper flakes.
Glass bowl of Thai peanut sauce.

Red’s Nutrition Tip

The use of peanut butter in these bowls adds a nice boost of protein to the recipe. While other nut butters are sometimes thought of as “healthier”, peanuts are the highest protein nut, and peanut butter and almond butter are much more similar nutritionally than most people think.

Serving Suggestions

These peanut chicken bowls are a balanced meal complete with protein, carbohydrates, fiber, and fats. That said, they can easily be adapted to suit your calorie or macro needs. For example:

  • To make them higher in protein, add an extra 1/2 pound of chicken to the recipe.
  • To make them low-carb, swap the coconut rice for cauliflower rice.
  • To make them lower in fat, use light coconut milk and low-fat peanut butter.
  • To make them higher in fiber, swap the white rice for brown rice and add additional high-fiber veggies such as green peas or broccoli.
Cast iron skillet with cooked chicken breasts on a white background.

Storage + Reheating

To Refrigerate: Once cooled, the coconut rice, chicken, and veggies can be stored together or in separate airtight containers in the fridge for up to 4 days. The peanut sauce can be stored in a seperate airtight container for up to 4 days.

To Freeze: Once cooled, the coconut rice, chicken, and peanut sauce can be stored together or in separate airtight containers in the freezer for up to 3 months. The veggies cannot be frozen.

To Reheat: Once thawed, the coconut rice and chicken can be reheated in the microwave for 2-3 minutes or until warm. The veggies and peanut sauce can be added to the bowls once reheated.

Thai peanut chicken bowl with coconut rice, veggies, and peanut sauce with a silver fork and lime wedges on the side on a white background.

More Chicken Bowls:

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Two peanut chicken bowls with with a fork, a jar of Thai peanut sauce, chopped peanuts, and cilantro on the side on a white background.

Peanut Chicken Bowls

Author: Stephanie Kay

These Thai-inspired peanut chicken bowls are full of protein, healthy fats, and flavor. Enjoy them as a healthy weeknight dinner and store leftovers in the fridge for days to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 bowls 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

Coconut Rice:

  • 1 1/2 cups white rice
  • 1 (14-ounce) can light coconut milk
  • 1 1/2 cups water
  • 1 pinch salt

Chicken:

  • 1 pound chicken breasts, boneless, skinless
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 tablespoon sesame oil

Peanut Sauce:

  • 1/2 cup peanut butter
  • 2 tablespoons soy sauce
  • 1 tablespoon lime juice (about 1/2 lime)
  • 1 inch ginger root, peeled and grated
  • 1 tablespoon honey
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 2 tablespoons hot water, plus more as needed

Bowls:

  • 1 cup shredded red cabbage
  • 1 cup shredded carrots
  • 1/4 cup chopped cilantro
  • 1 green onion, thinly sliced
  • Chopped peanuts, to serve (optional)

Instructions

  1. In a small pot, combine the rice with coconut milk, water, and a pinch of salt, and stir to combine. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a medium bowl, add the peanut butter, soy sauce, lime juice, grated ginger, honey, crushed red pepper flakes, and water, and whisk until well combined. Taste and adjust seasoning with salt and texture with additional water as needed. You want the sauce to be creamy and pourable, but not too thick.
  3. Place the chicken breasts on a cutting board and season with garlic powder and salt on both sides.
  4. In a large pan or cast-iron skillet, warm the sesame oil on medium-high heat, add the chicken breasts, and cook for 5-6 minutes per side until cooked through or they’ve reached an internal temperature of 165°F. Once cooked, transfer the cooked chicken to a plate and set them aside to allow them to rest. Once rested, slice the chicken breasts into thin strips.
  5. Once everything is ready, assemble the bowls with coconut rice, cooked chicken, shredded cabbage and carrots, a generous drizzle of peanut sauce, and a sprinkle of chopped peanuts, chopped cilantro, and sliced green onions.
  6. Any leftovers can be stored in an airtight container in the fridge for up to 4 days, and the chicken and rice can be stored in the freezer for up to 3 months.

Notes

To Use Brown Rice: Swap the white rice for brown rice and increase the cooking time to 40 minutes or as per package directions in step #1.

To Use Chicken Thighs: Swap the chicken breasts for 1 pound of boneless skinless thighs in step #3.

To Use Rice Vinegar: Swap the lime juice for 1 tablespoon of rice vinegar in step #2.

To Use Ground Ginger: Swap the ginger root for 1 teaspoon of ground ginger in step #2.

To Use Maple Syrup: Swap the honey for 1 tablespoon of maple syrup in step #2.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 717 calories
  • Sugar: 12 grams
  • Fat: 30 grams
  • Carbohydrates: 75 grams
  • Fiber: 4 grams
  • Protein: 39 grams

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About Stephanie

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

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