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Butternut Squash Turkey Chili

Published on November 28, 2024 by Stephanie Kay

Made with ground turkey, squash, and black beans, this butternut squash turkey chili recipe is a hearty, healthy, and protein-packed meal. Plus, it’s ready in 35 minutes and works well for lunch, dinner, or meal prep!

Close up of a bowl of butternut squash turkey chili with sliced avocado, sour cream, shredded cheese, cilantro, and green onion on top with a spoon and a side of tortilla chips.

If you’re tired of bland turkey recipes, look no further than this butternut squash and turkey chili recipe. The combination of sweet flavors and savory spices takes boring ground turkey to the next level with minimal effort and, while adding butternut squash to a chili might be a little unconventional, it boosts flavors and fiber content at the same time.

So, whether you’re meal prepping for the week, making a weeknight dinner, or cooking for a football celebration, whip up this turkey butternut squash chili and serve it with your favorite toppings for a delicious and nutritious meal the whole family can enjoy.

Overhead of tow bowls of turkey butternut squash chili with tortilla chips, sour cream, and cilantro.

Why You’ll Love It

Made in One Pot – This quick and easy recipe keeps cleanup to a minimum.
High in Protein – The combination of ground turkey and black beans ensures that this recipe contains over 30 grams of fiber per serving.
High in Fiber – With 14 grams of fiber per serving, this butternut squash turkey chili is healthy and filling.
Great for Meal Prep – This recipe keeps well in the fridge and freezer making it a great make-ahead meal.

Ingredients for butternut squash and turkey chili: ground turkey, butternut squash, black beans, bell pepper, diced tomatoes, tomato paste, onion, garlic, chili powder, cumin, paprika, salt, black pepper, and chicken broth.

Ingredients + Substitutions

Ground Turkey – To add some animal protein. The recipe calls for ground turkey but ground chicken and lean ground beef would also work well.
Butternut Squash – To add some complex carbohydrates and fiber. The recipe calls for butternut squash but acorn squash, buttercup squash, Hubbard squash, sweet potatoes, and pumpkin would also work well. You can also use frozen squash if needed, see the notes section of the recipe card for details.
Black Beans – To add some plant-based protein and fiber. I used black beans but kidney beans would also work well.
Bell Pepper – To add some veggies. I used a red bell pepper but you can use any color you like.
Diced Tomatoes – To add some more veggies. The recipe calls for canned tomatoes but you can use crushed tomatoes or use whole diced tomatoes if preferred, see the notes section of the recipe section for details.
Tomato Paste – To thicken the chili.
Onion and Garlic – To flavor the chili. The recipe calls for a whole onion and garlic cloves, but you can use onion powder or garlic powder if desired, see the notes section of the recipe card for details.
Spices – A combination of chili powder, cumin, and paprika to flavor the chili. If you want to make it extra spicy you can add some red pepper flakes or cayenne pepper.
Broth – The recipe calls for chicken broth or vegetable broth, but a chicken stock cube and water will also work if needed.
Olive Oil – To add some healthy fats and cook the ground turkey.
Salt and Black Pepper – To season the butternut squash turkey chili.

Pot with cooked diced onion and ground turkey.

Pot wit cooked ground turkey, bell pepper, chili powder, cumin, paprika, salt, and pepper.

Dietary Adaptions

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

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

Pot with ground turkey, butternut squash, diced tomatoes, tomato paste, and spices.

Pot with ground turkey, butternut squash, diced tomatoes, tomato paste, spices, black beans, and broth.

Red’s Nutrition Tip

Ground turkey is one of the top high-protein, low-calorie foods, so using it in chili is a great way to make a nutritious meal that can support your health goals. This is particularly helpful if you are trying to create a calorie deficit for weight loss, whether you are counting calories or macros or not.

Pot of cooked butternut squash turkey chili with a side of cilantro and tortilla chips with a wooden serving spoon and tea towel.

Serving Suggestions

This turkey and butternut squash chili recipe is a balanced meal; the ground turkey and black beans provide protein; the butternut squash, black beans, bell pepper, and tomatoes add some complex carbohydrates and fiber, and the ground turkey and olive oil provide some healthy fats. That said you can adjust the recipe or add some toppings to suit your personal dietary needs, for instance:

To add more protein, add an extra 1/2 pound of ground turkey and 1/2 cup of broth to the recipe and/or serve the chili with a dollop of Greek yogurt.
To add more healthy fats, serve the chili with avocado slices, shredded cheese, and/or sour cream.
To add more complex carbohydrates, serve the chili with tortilla chips and/or bread.
To add more flavor, serve the chili with hot sauce, green chilies, cilantro, and/or green onion.

Two bowls of turkey and butternut squash chili with a side of avocado, cheese, Greek yogurt, green onion, and tortilla chips.

Storage + Reheating

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

To Freeze: Once the turkey and butternut squash 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 heat for 10-15 minutes or in the microwave in a microwave-safe bowl or container for 2-3 minutes.

Bowl of ground turkey and butternut squash chili with avocado, Greek yogurt, green onion, and cilantro.

More Turkey Chili Recipes:

Top 10 Plant-Based Protein Sources

Published on November 26, 2024 by Stephanie Kay

Vegetarian and vegan diets have been rising in popularity over the past number of years and, therefore, many people are looking for ways to add more plant-based proteins to their meals. From soy to beans to lentils, here is a ranking of the best plant-based protein sources.

Wooden bowls of chickpeas, lentils, grains, nuts, and seeds on a dark background with smoked tofu, broccoli, and spinach.

The Best Plant-Based Protein Sources
1. Seitan
2. Tempeh
3. Sprouted Grain Bread
4. Edamame
5. Extra-Firm Tofu
6. White Beans
7. Lentils
8. Pinto Beans
9. Chickpeas
10. Black Beans
Ranking of Plant-Based Proteins
Plant-Based Protein-to-Calorie Ratio
Other Sources of Plant-Based Protein
Plant-Based Protein FAQs

Protein is an essential macronutrient, as the body cannot biosynthesize it, so whether you are following a vegetarian or vegan diet or simply trying to eat more plant-based protein, consuming adequate protein is important for overall health. The amino acids found in protein function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters, and the single largest tissue store of bodily protein is skeletal muscle (1).

While most Americans are consuming enough protein to meet the Recommended Dietary Allowance (RDA), this is the recommended minimum intake to prevent a deficiency and few are meeting intakes to optimize health, especially elderly populations and individuals looking to lose weight and build muscle (2, 3, 4).

Exactly how much protein you need varies based on age, weight, physical activity, health, and goals, however, the current evidence suggests that the general population looking to optimize should consume a minimal range of 0.54 to 0.7 grams of protein per pound of body weight per day (2).

While animal products are the most concentrated protein sources and the primary protein sources of the general population, individuals following plant-based diets must be more strategic in their protein consumption as it is more challenging to meet optimal needs.

Animal proteins are known as complete proteins, meaning they contain all nine essential amino acids, while plant proteins are known as incomplete proteins, as they do not contain all nine essential amino acids or do not contain them in optimal ratios (5, 6). Moreover, animal proteins, like chicken, beef, and fish, are more efficient at increasing protein intake because they contain more calories from protein than fat or carbohydrates, while plant-based proteins often contain more calories from carbohydrates and fat than protein. It’s for this reason that animal products top the list of high-protein, low-calorie foods, not plant-based foods.

Fortunately, consuming a wide variety of plant-based proteins, such as beans, lentils, whole grains, nuts, and seeds, in balanced meals can help to ensure you are reaching the optimal protein intake to reach your needs and support your health goals.

Infographic of the top 9 best plant-based protein sources; seitan, tempeh, sprouted grain bread, edamame, extra-firm tofu, white beans, lentils, pinto beans, and chickpeas.

The Best Plant-Based Protein Sources

Here is a list of the top plant-based protein-rich foods.

1. Seitan

Seitan is a plant-based meat substitute made from wheat and the most concentrated source of plant-based protein. Seitan can be purchased pre-prepared in major grocery stores or made at home with flour and vital wheat gluten. When cooked, seitan has a firm, chewy, and meaty texture and works well in chili, tacos, burritos, bolognese sauce, stir-fries, stews, and casseroles.

Nutrition Facts of Seitan, per 100-gram serving of original seitan (7)

Calories: 152 calories
Protein: 25.9 grams
Fat: 3.5 grams
Carbs: 7.1 grams
Fiber: 0.3 grams

2. Tempeh

Tempeh is another great source of plant-based protein. Made from fermented soybeans, this cake-like soy product is high in vegetarian protein and is also a good source of healthy fats and probiotic bacteria. Tempeh can be marinated, grilled, steamed, sautéed, fried, or baked, and works well in stir-fries, sandwiches, and bowls, or as a high-protein salad topping.

Nutrition Facts of Tempeh, per 100-gram serving of tempeh (8)

Calories: 192 calories
Protein: 20.3 grams
Fat: 10.8 grams
Carbs: 7.6 grams
Fiber: 2.9 grams

3. Sprouted Grain Bread

Compared to traditional bread, sprouted grains breads are higher in protein, and incorporating them into your diet is a great way to increase protein intake. Sprouted grains are whole grains that have started to germinate, and this process increases their content of essential amino acids, as well as increases nutrient availability and improves digestibility by reducing the impact of antinutrients (9).

Nutrition Facts of Sprouted Grain Bread, per 100-gram serving of bread, wheat, sprouted (10)

Calories: 188 calories
Protein: 13.2 grams
Fat: 0 grams
Carbs: 33.9 grams
Fiber: 5.3 grams

4. Edamame

Edamame are immature green soybeans and soy is one of the few complete vegetarian protein sources containing all essential amino acids. In addition to being high in plant protein, edamame is a great source of healthy fats, fiber, iron, vitamin C, calcium, and potassium. Edamame can be prepared in the pods or removed from their pods, and works well as a snack, in salads, dips, or stir-fries.

Nutrition Facts of Edamame, per 100-gram serving of frozen, prepared edamame (11)

Calories: 121 calories
Protein: 11.9 grams
Fat: 5.2 grams
Carbs: 8.9 grams
Fiber: 5.2 grams

5. Extra-Firm Tofu

Made by curdling soy milk, tofu is a complete protein source. While similar, tofu and tempeh as not the same, as tempeh is fermented and has a much stronger flavor and texture than tofu. Tofu is available in several varieties, including silken, soft, and firm, however, extra-firm tofu has the highest protein content per serving. Extra-firm tofu can be marinated, grilled, baked, or fried, and works well in bowls, salads, sandwiches, stir-fries, curries, tacos, soups, and stews as a plant-based meat substitute.

Nutrition Facts of Tofu, per 100-gram serving of extra firm tofu prepared with nigari (12)

Calories: 83 calories
Protein: 10.0 grams
Fat: 5.3 grams
Carbs: 1.2 grams
Fiber: 1.0 gram

6. White Beans

Be then cannellini, butter, or Borlotti, white beans are a great source of plant protein, complex carbohydrates, and fiber. Research has shown that a diet rich in fiber can help decrease cholesterol levels, manage blood sugar, and lower blood pressure (13). Whether you choose to cook raw beans or used canned beans, white beans work well in salads, soups, stews, chilis, and dips.

Nutrition Facts of White Beans, per 100-gram serving of beans, white, mature seeds, cooked, boiled, without salt (14)

Calories: 139 calories
Protein: 9.7 grams
Fat: 0.4 grams
Carbs: 25.1 grams
Fiber: 6.3 grams

7. Lentils

With almost 18 grams of protein per 1-cup serving, cooked lentils are one of the best plant-based protein sources. Lentils are available in a variety of types, including red, black, brown, green, and French, all of which provide numerous health benefits, including promoting healthy gut bacteria, balancing blood sugar, and aiding in weight loss (15). Dried lentils are incredibly inexpensive and versatile as they work well in salads, soups, stews, pasta, curries, tacos, and veggie burgers.

Nutrition Facts of Lentils, per 100-gram serving of lentils, mature seeds, cooked, boiled, without salt (16)

Calories: 116 calories
Protein: 9.0 grams
Fat: 0.4 grams
Carbs: 20.1 grams
Fiber: 7.9 grams

8. Pinto Beans

Pinto beans are Spanish beans also known as frijoles pintos and the most popular dried bean in the US. With their beige color and reddish-brown specks, pinto beans are a great source of plant protein, complex carbohydrates, fiber, micronutrients, and antioxidants. Pinto beans are commonly used to make refried beans, chile con carne, and work well cooked on their own with spices, in soups, stews, salads, and chilis.

Nutrition Facts of Pinto Beans, per 100-gram serving of beans, pinto, mature seeds, cooked, boiled, without salt (17)

Calories: 143 calories
Protein: 9.0 grams
Fat: 0.7 grams
Carbs: 26.2 grams
Fiber: 9.0 grams

9. Chickpeas

Also known as garbanzo beans, chickpeas are another popular legume leading in plant-based protein content. Chickpeas offer a variety of health benefits including a high fiber content, which aids in digestion, blood sugar regulation, and weight loss (18). Dried and canned chickpeas work well in meatless meals such as curries, soups, stews, and salads, or as meat substitutes for tuna or chicken salad sandwiches, burgers, and tacos.

Nutrition Facts of Chickpeas, per 100-gram serving of chickpeas (garbanzo beans, bengal gram) mature seeds, cooked, boiled, without salt (19)

Calories: 164 calories
Protein: 8.9 grams
Fat: 2.6 grams
Carbs: 27.4 grams
Fiber: 7.6 grams

10. Black Beans

Much like white beans and pinto beans, black beans are another plant protein-rich food. Cooked black beans contain over 15 grams of protein per 1 cup serving and by serving them with whole grains such as rice, you can create a meal with complete proteins. Black beans work well in salads, soup, stews, chilis, bean burgers, sauce, and dips.

Nutrition Facts of Black Beans, per 100-gram serving of beans, black, mature seeds, cooked, boiled, without salt (20)

Calories: 132 calories
Protein: 8.9 grams
Fat: 0.5 grams
Carbs: 23.7 grams
Fiber: 8.7 grams

Ranking of Plant-Based Proteins

Here is a ranking of plant-based protein foods per 100 grams and 1-cup cooked serving (2 1).

Plant Food	Protein per 100 grams, cooked	Protein per 1 cup, cooked
Seitan	25.9 grams	43.0 grams
Tempeh	20.3 grams	33.7 grams
Sprouted Grain Bread	13.2 grams	5.3 grams
Edamame	11.9 grams	18.4 grams
Extra-Firm Tofu	10.0 grams	23.9 grams
White Beans	9.7 grams	17.4 grams
Lentils	9.0 grams	17.9 grams
Pinto Beans	9.0 grams	15.4 grams
Chickpeas	8.9 grams	14.5 grams
Black Beans	8.9 grams	15.2 grams

Infographic of plant-based foods protein-to-calorie ratio based on the percentage of calories from protein.

Plant-Based Protein-to-Calorie Ratio

One of the best ways to measure the efficiency of a food’s protein content is to consider its protein-to-calorie ratio (PTC ratio); the amount of protein relative to the amount of calories in a food. PTC ratio considers the total amount of protein a food contains relative to its calorie content.

Given almost all foods contain a combination of macronutrients, protein, carbohydrates, and fats, which provide a different number of calories per gram (protein and carbohydrates = 4 calories per gram, fat = 9 calories per gram), certain foods will contain more fat and carbohydrates per gram than protein, making them less “efficient” protein sources.

Foods with a higher PTC ratio provide a greater percentage of calories from protein, while foods with a lower PTC ratio provide a smaller percentage of calories from protein. Choosing protein sources, particularly plant-based protein sources, with a higher PTC ratio can increase protein intake more efficiently, particularly for individuals trying to maintain a calorie deficit.

Although high-protein nuts and high-protein seeds should most certainly be included in a healthy diet plant-based or not, and contribute to protein intake, they have a very low PTC ratio making them less efficient sources of plant-protein compared to beans and lentils and certain high-protein grains. It is for this reason that the suggested serving size and portion size for nuts and seeds are much lower than those for soy products, beans, lentils, and whole grains.

Here is a ranking of plant foods based on their percentage of calories from protein (21).

Plant Food	Protein per 100 grams	Calories per 100 grams	% Calories from Protein
Seitan	17.9	107	66.9%
Extra-Firm Tofu	10.0	83	48.1%
Tempeh	20.3	192	42.3%
Edamame	11.9	121	39.3%
Soy Milk	3.6	28	37.4%
Lentils	9.0	116	31.1%
Split Peas	8.3	118	28.3%
Sprouted Grain Bread	13.2	188	28.1%
White Beans	9.7	139	28.0%
Black Beans	8.9	132	26.8%
Pinto Beans	9.0	143	25.2%
Hemp Seeds	31.6	553	22.9%
Chickpeas	8.9	164	21.6%
Farro	5.5	123	17.9%
Spelt	5.5	127	17.3%
Peanuts	23.2	588	15.8%
Quinoa	4.4	120	14.7%
Chia Seeds	17.0	490	13.9%
Pistachios	20.5	598	13.7%
Almonds	21.4	626	13.7%
Sunflower Seeds	18.9	609	12.4%

Other Sources of Plant-Based Protein

While have a lower protein-to-calorie ratio than other plant-based protein sources, certain whole grains, nuts, seeds, and non-dairy milks contain decent levels of plant protein and can be helpful contributors to overall protein intake. Here is a list of additional plant-based protein sources ranked by recommended serving size:

Whole Grains:

1 cup cooked spelt = 10.7 grams of protein
1 cup cooked quinoa = 8.14 grams of protein
1 cup cooked farro = 8.0 grams of protein

Legumes:

1 cup of soy milk = 8.66 grams of protein
1 cup cooked split peas = 8.34 grams of protein
1 cup cooked kidney beans = 15.3 grams of protein

Nuts and Seeds:

1 ounce hemp seeds = 8.96 grams of protein
1 ounce sunflower seeds = 8.56 grams of protein
1 ounce peanuts = 6.58 grams of protein
1 ounce almonds = 6.07 grams of protein
1 ounce pistachios = 5.81 grams of protein
1 ounce chia seeds = 4.68 grams of protein
2 tablespoons of almond butter = 6.65 grams

Plant-Based Protein FAQs

Which plant foods are high in protein?

Seitan, tofu, and sprouted grain bread are the top 3 plant-based protein sources per 100-gram serving.

How to get 40 grams of protein without meat?

You can create a balanced meal with 40 grams of plant-based protein by pairing a variety of plant-protein sources together. For example, you can make a vegetarian curry with 3 ounces of extra-firm tofu, 1 cup of cooked lentils, 1/4 cup of coconut milk, 2 cups of broccoli, 1/4 cup of greens peas, and 1 cup of cooked brown rice to create a meatless meal with 40 grams of plant-based protein.

How to get 100g of protein without meat?

Here is a sample meal plan with 100 grams of plant-based protein:
Breakfast:
1/2 cup rolled oats
1 cup soy milk
1 banana
1/2 cup blackberries
2 tablespoons peanut butter
Lunch:
2 cups lettuce
1 cup cooked quinoa
1 cup prepared edamame
1/2 cup cherry tomatoes
1/4 cup bell pepper
1/4 avocado
Dinner:
4 ounces extra-firm tofu
1 cup brown rice cooked
2 cups broccoli
1/2 cup carrots
1 cup kale
1 tablespoon hemp seeds
Snacks:
2 slices sprouted bread
1/4 cup hummus
1 scoop plant-based protein powder

What plant-based proteins contain all essential amino acids?

Soybeans and soy products (tempeh, tofu, edamame, soy milk), quinoa, buckwheat, hemp seeds, spirulina, and nutritional yeast are plant proteins that contain all essential amino acids. However, it’s important to note that these plant-based foods do not contain all essential amino acids in the optimal ratios, therefore, consuming a wide variety is important.

The Bottom Line

The best plant-based protein sources are tempeh, seitan, sprouted grain bread, edamame, extra-firm tofu, white beans, lentils, pinto beans, chickpeas, and plant beans. Most plant-based proteins are incomplete proteins and, therefore, should be paired with other plant foods or consumed in a wide variety to create complete protein sources.

Mediterranean Meal Prep Bowls

Published on November 24, 2024 by Stephanie Kay

These Mediterranean meal prep bowls are perfect for quick, easy, and healthy lunches or dinners. The combination of grilled chicken, fresh veggies, hummus, and feta cheese ensures the bowls are a well-balanced meal with 38 grams of protein.

Mediterranean meal prep bowls with hummus and parsley on the side with a fork and a tea towel.

I don’t know about you, but office lunches always used to stump me. Whether I was out of leftovers or just couldn’t think of something tasty and easy to make, packing lunches was always the last thing on my to-do list and something I could just never get ahead of.

Fortunately, these Mediterranean bowls are a great solution to all of your meal prep problems. Not only do these bowls come together in a matter of minutes – yes, minutes – but they keep well in the fridge for days to come, which makes them perfect for healthy meal prep.

Four Mediterranean meal prep bowls in glass containers.

Why You’ll Love Them

Quick and Easy – Ready in 30 minutes, these bowls are great for meal prep.
High in Protein – The combination of chicken, hummus, and feta cheese ensures that these Mediterranean bowls contain almost 40 grams of protein per serving.
Full of Flavor – The mixture of colors and textures allows you to eat with your eyes and your tastebuds.

Ingredients for Mediterranean bowls for meal prep: chicken breasts, coucous, hummus, arugula, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, chicken broth, parsley, olive oil, lemon juice, garlic powder, dried oregano, salt, and pepper.

Ingredients + Substitutions

Chicken – To add some protein. I used chicken breasts but chicken thighs would also work.
Couscous – To add some complex carbohydrates. If you’re not a fan of couscous, cooked quinoa, white rice, or brown rice would also work well.
Hummus – To add some more protein and healthy fats. You can use plain or flavored hummus.
Veggies – A combination of tomatoes, cucumber, and red onion to add some micronutrients. I used cherry tomatoes but grape tomatoes. Roasted red peppers or bell peppers would also work well.
Arugula – To add some leafy greens and fiber. Spinach, spring mix, or mixed greens would also work well.
Feta Cheese – To add some more protein, as it’s one of the highest protein cheeses, and healthy fats.
Herbs and Spices – A combination of garlic powder and dried oregano to season the chicken breasts, and fresh parsley to add some freshness to the bowls.
Broth – To cook and flavor the couscous.
Olive Oil – To cook the chicken and dress the veggies.
Lemon Juice – To balance the dressing. I used fresh lemon juice but concentrate will also work well.
Salt and Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Swap the couscous for quinoa and use certified gluten-free broth or water.

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

Meal prep layout for Mediterranean bowls with cooked couscous, fresh vegetables, feta cheese, kalamata olives, arugula, and lemon wedges.

Red’s Nutrition Tip

While many people think couscous is a grain or seed, it is actually a form of wheat-based pasta made from semolina flour. There are many different types of couscous, including Moroccan couscous, Golden Couscous, Pearl Couscous, and Lebanese couscous, all of which would work well in this recipe and add a boost of protien to the recipe since wheat is one of the highest protein grains.

Serving Suggestions

The combination of grilled chicken, couscous, fresh vegetables, and hummus ensures that these bowls create a balanced meal with protein, carbohydrates, fiber, and healthy fats. That said, you can adapt the bowls to suit your personal dietary needs, for example:

To make them higher in protein, cook an additional 1/2 pound of chicken breasts and add them to the bowls.
To make them lower in carbohydrates, swap the couscous for cauliflower rice.
To add more healthy fats, top the bowls with some tahini dressing and/or avocado.
To add more fiber, swap the couscous for chickpeas, lentils, or roasted sweet potatoes, and/or add broccoli or carrots.

Close up of a meal prep Mediterranean bowl with a fork.

Storage

Once prepped, the Mediterranean meal prep bowls can be stored in airtight containers in the fridge for up to 4 days. The bowls cannot be frozen.

More Mediterranean Bowls and Couscous Recipes:

Slow Cooker Beef and Barley Soup

Published on November 21, 2024 by Stephanie Kay

Loaded with veggies, whole grains, and tender beef, this slow cooker beef and barley soup is an easy crockpot recipe that is perfect for cold weather. Serve it with crusty bread for a healthy and hearty-warming feast.

Bowl of slow-cooker beef and barley soup on a wooden cutting board with fresh parsley on top, crusty bread on the side, and a spoon and tea towel.

When the weather cools down, there is nothing like a good slow cooker recipe. Not only can you get everything ready in the morning and come home to a delicious meal, but the low and slow cooking method helps to add a depth of flavor that is hard to get with quick meals, and this hearty soup recipe does exactly that.

While it is technically a soup, this crockpot beef barley soup has a thick and rich stew-like, stick-to-your-rib texture that is absolutely delicious. Whether you’re enjoying it as a weeknight meal, a weekend lunch, or a high-protein meal prep idea, I am confident you’re going to love this recipe.

Slow cooker beef barley soup in a crockpot with a serving spoon and parsley on top.

Why You’ll Love It

Easy to Make – Made it a crockpot with minimal prep time, this is a simple recipe you can set and forget.
High in Protein – With 40 grams of protein per serving, this slow-cooker beef and barley soup is packed full of protein.
High in Fiber – The combination of barley and veggies ensures that this recipe has 7 grams of fiber per serving.

Ingredients for crockpot beef barley soup: beef stew meat, pearl barley, onion, carrots, celery, garlic, beef broth, Worcestershire sauce, tomato paste, olive oil, thyme, bay leaf, salt, and pepper.

Ingredients + Substitutions

Beef – To ensure the soup is protein-packed. The recipe calls for chuck roast, as I think it provides the best flavor and texture, but you can use any cubed beef stew meat you enjoy or have on hand. You can also use ground beef if preferred, see the notes section of the recipe card for details.
Pearl Barley – To add some carbohydrates and fiber. If you can’t find barley you can use brown rice instead.
Onion and Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if needed, see the notes section of the recipe card for details.
Carrots and Celery – To add some veggies and flavor the beef and barley soup.
Worcestershire Sauce – To flavor the broth, although optional.
Tomato Paste – To ensure the broth is rich and thick. Tomato sauce will also work, see the notes section of the recipe card for details.
Herbs – A combination of thyme and bay leaf to flavor the soup. The recipe calls for fresh thyme, but you can use dried thyme if needed, see the notes section of the recipe card for details.
Beef Broth – To add some more protein and further flavor the soup, however, you can use water if preferred.
Olive Oil – To add some healthy fats and sear the beef stew meat.
Salt and Pepper – To season.

Cast-iron skillet with raw beef stew meat.

Cast-iron skillet with seared beef stew meat.

Dietary Adaptions

To Make it Gluten-Free: Swap the barley for brown rice and use certified gluten-free beef broth.

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

Slow cooked with seared chuck roast stew meat.

Slow cooker with cooked stew meat, onion, carrots, celery, and garlic.

Red’s Nutrition Tip

While beef is often thought of as an “unhealthy” protein source, it’s actually one of the most nutrient-dense cuts of meat. In fact, the nutritional differences between chicken and beef are much fewer than you may think, especially when you opt for lean cuts of beef like I’ve done in this crockpot beef barley soup.

Slow cooker with stew meat, vegetables, tomato paste, Worcestershire sauce, and broth.

Slow cooker with stew meat, veggies, broth, pearl barley, thyme sprigs, and bay leaf.

Serving Suggestions

This crockpot beef barley soup is a balanced meal with protein, complex carbohydrates, fiber, and healthy fats. It can be enjoyed on its own as a complete meal or served with sides and toppings to meet your personal calorie or macro needs, for example:

To increase the protein content, add a 1/2 pound of beef to the recipe and/or serve it with a dollop of Greek yogurt or skyr on top.
To decrease the fat content, use extra-lean beef stew meat.
To increase the fiber content, enjoy an additional 2 cups of vegetables to the recipe, such as carrots or broccoli, and/or serve the beef barley soup with a side of crusty bread.

Cooked beef and barley soup in a crockpot with fresh parsley on top.

Storage + Reheating

To Refrigerate: Allow the beef and barley soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 3-4 days.

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

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

Close up of a white bowl of slow-cooker beef barley soup with parsley on top and a side of crusty bread.

More Slow-Cooker Recipes:

Metabolism 101: How Do You Burn Calories?

Published on November 19, 2024 by Stephanie Kay

From fast metabolism to slow metabolism, there are a lot of buzzwords in the fitness and nutrition industry when it comes to metabolism but what exactly do they mean, if anything at all? Here is everything that you need to know about your metabolism and how it works.

Pile of healthy foods on dark background including bread, fruit, vegetables, whole grains, cheese, meat, fish, lentils, nuts, and seeds.

What is metabolism?
How does metabolism work?
Components of Metabolism
- TDEE = BMR + TEF + EAT + NEAT
What is Basal Metabolic Rate (BMR)?
What is the Thermic Effect of Food (TEF)?
What is Exercise Activity Thermogenesis (EAT)?
What is Non-Exercise Activity Thermogenesis (NEAT)?
What is a “slow” metabolism or “fast” metabolism?
How does metabolism impact weight?
Does diet impact metabolism?
Does muscle increase metabolism?
Does exercise increase metabolism?
Does metabolism slow with age?
What causes slow metabolism?
How to Speed Up Your Metabolism

What is metabolism?

Metabolism is the sum of all reactions that occur throughout the body within each cell that provide the body with energy (1). The energy we consume from food and beverages is converted into energy that fuels all of the vital processes that are continuously occurring inside the body that allow for life and normal functioning. The body’s rate of energy production, measured in calories, is affected by factors such as sex, height, age, exercise, diet, hormone health, and disease.

How does metabolism work?

There are two primary chemical reactions involved in metabolism: catabolism and anabolism. Catabolic reactions govern the breakdown of food to obtain energy, while anabolic reactions use the energy produced by catabolic reactions to synthesize larger molecules (2). Both catabolic and anabolic reactions are critical to maintaining life.

Catabolism: The breakdown of molecules to obtain energy. This includes the breakdown of macronutrients (proteins, carbohydrates, and fats) into their simpler forms to provide the body with energy and the basic building blocks required for growth.

Anabolism: The synthesis of all compounds required by the cells. This includes growth and repair, which utilize energy that comes from our food.

The majority of the energy (calories) we consume daily is used to keep catabolic and anabolic reactions operating in the body, while a smaller portion of the energy (calories) we consume is utilized to fuel activity.

Components of Metabolism

There are four main components of metabolism (3, 4):

Basal Metabolic Rate (BMR)
Thermic Effect of Food (TEF)
Exercise Activity Thermogenesis (EAT)
Non-Exercise Activity Thermogenesis (NEAT)

TDEE = BMR + TEF + EAT + NEAT

Each component of metabolism utilizes energy and makes up our total daily energy expenditure (TDEE).

What is Basal Metabolic Rate (BMR)?

Your basal metabolic rate (BMR) is the amount of energy used by the body at rest or for your most basic life-sustaining functions. Even when you’re resting, your body requires energy for breathing, circulation, nutrient processing, adjusting hormone levels, and cell production. The body’s BMR accounts for the largest amount of energy expended daily, approximately 70% of total daily energy expenditure (3, 5). BMR is influenced by various factors including sex, age, height, fat mass, fat-free mass, and hormones (6, 7, 8).

Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR), however, there is a small difference between the two. BMR and RMR both measure the amount of energy – in calories – the body needs to stay alive and function properly, however, RMR accounts for additional low-effort daily activities on top of basic body functions. These low-effort activities include things such as eating or using the bathroom (9). For this reason, there is roughly a 10% difference between your BMR and your RMR, since RMR accounts for slightly more energy expended each day (10).

What is the Thermic Effect of Food (TEF)?

The thermic effect of food (TEF), also known as diet-induced thermogenesis, is the energy expended to digest, metabolize, absorb, and store the food that you eat (11). TEF represents approximately 10% of the energy you expend each day, however, it is influenced by age, meal timing, and the macronutrient composition of your meal (3).

Each macronutrient – protein, carbohydrate, and fat – requires a certain amount of energy to be digested by the body, which can be expressed as a percentage of the energy that they contain (12):

Thermic Effect of Fats = 0-3%
Thermic Effect of Carbohydrates = 5-10%
Thermic Effect of Protein = 20-30%

Of all three macronutrients, protein has the highest thermic effect of food, meaning that the body requires more energy to break down 1 gram of protein compared to 1 gram of carbohydrate or fat.

What is Exercise Activity Thermogenesis (EAT)?

Exercise activity thermogenesis (EAT) is the energy expended by the body for physical movement. EAT accounts for periods of intentional exercise, such as going for a run, lifting weights, going for a swim, or doing a workout. Of all components of metabolism, EAT varies the most as it is dependent upon how active you are each day and can account for anywhere from 5% to 30% of your total daily expenditure depending on the individual (3, 13).

What is Non-Exercise Activity Thermogenesis (NEAT)?

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise (14). This ranges from the energy expended walking to the bathroom, standing, cooking, cleaning, and fidgeting. Your NEAT accounts for approximately 15% of your total daily energy expenditure (3).

What is a “slow” metabolism or “fast” metabolism?

Since metabolism is the sum of all the energy your body expends throughout the day, the terms “slow metabolism” and “fast metabolism” generally refer to how little or how much energy your body expends per day. Given certain components of metabolism, namely basal metabolic rate (BMR), are influenced by factors outside of our control, including age, sex, height, and genetics, metabolism is sometimes classified as “slow” or “fast” based on these factors.

Generally speaking, men tend to have a higher BMR than women; larger individuals tend to have a higher BMR than smaller individuals, and BMR increases rapidly before the age of one and gradually decreases after the age of 60 (15, 16).

While fast or slow metabolism are not technical terms, put simply, the more calories your body naturally burns at rest the faster your metabolism, and the fewer calories your body burns at rest the slower your metabolism.

Although less common, some individuals may suffer from a metabolic disorder which occurs when abnormal chemical reactions disrupt normal metabolic processes in the body. Examples of metabolic disorders include diabetes, Gaucher’s disease, and hemochromatosis (17).

How does metabolism impact weight?

Metabolism has a direct impact on weight loss and weight gain. Weight is fundamentally driven by energy balance; the relationship between “energy in” vs. “energy out”, which is defined by the laws of thermodynamics, and dictates whether weight is lost, gained, or remains the same. Put simply:

To maintain weight, energy intake (calories consumed) must equal energy expenditure (calories burned).
To lose weight, energy expenditure (calories burned) must exceed energy intake (calories consumed) to create a calorie deficit.
To gain weight, energy intake (calories consumed) is greater than energy expenditure calories burned to create a calorie surplus.

When more calories are consumed than required for total daily energy expenditure (TDEE), the excess is stored primarily as adipose tissue, also known as body fat, as a form of stored energy (18). Conversely, when fewer calories are consumed than required for TDEE, the body will utilize the energy it has previously stored by burning body fat.

Does diet impact metabolism?

Yes, the amount and type of food you eat have a direct impact on your metabolism.

Given that the thermic effect of food (TEF) is a component of your total daily energy expenditure (TDEE), the macronutrient composition of your meal has a direct effect on how much energy your body expends to digest it. Since protein has the highest TEF, 10% to 30% higher than carbohydrates or fat, a protein-rich diet can help to increase your metabolism, as well as support the development and maintenance of lean muscle mass, which has a direct impact on BMR. Although there is limited evidence, some research suggests that high-carb meals produce a greater thermic effect when compared with high-fat meals (11).

Moreover, how many calories you choose to eat and for how long also has a direct impact on metabolism. Extended periods of undereating in a calorie deficit, extreme or not, can cause BMR to slow due to a phenomenon known as metabolic adaption. Also known as adaptive thermogenesis, metabolic adaption is a natural built-in protection mechanism the body uses to maintain homeostasis by causing the body to become more efficient at using energy and burn fewer calories in the process, a common cause of weight loss plateaus.

Does muscle increase metabolism?

Since basal metabolic rate (BMR) is influenced by body composition or an individual’s muscle-to-fat ratio, when you increase muscle mass you increase your metabolism. Total lean mass, or the total weight of your body minus the weight from fat mass, takes a lot of energy to maintain. Individuals with a higher degree of lean muscle will generally have a higher metabolic rate than individuals with lower levels of lean muscle mass (19, 20).

Generally speaking, less body fat and more muscle will result in a higher basal metabolic rate, while more body fat and less muscle will result in a slower higher basal metabolic rate. Therefore, if you build muscle, you will increase your BMR, however, if you lose muscle, you will decrease your BMR.

Does exercise increase metabolism?

Exercise has a direct impact on metabolism since exercise activity thermogenesis (EAT) influences the total daily energy expenditure (TDEE) or the total amount of calories expended per day. While basal metabolic rate (BMR) accounts for the majority of the energy expended by the body, exercise still plays a very important role in metabolism and overall health.

Not only does exercise directly increase energy expenditure during the activity itself but the increase in metabolic activity from exercise can outlast your workout. Depending on the duration and intensity of your physical activity, your metabolism can continue to burn calories at complete rest due to the result of rising oxygen consumption after workouts known as excess post-exercise oxygen consumption or EPOC (21).

Interestingly, while aerobic activities such as running, cycling, or swimming burn more calories during exercise, anaerobic activities such as weightlifting or interval training can help you expend more energy after exercising as they have a higher EPOC (22). After a resistance training workout, your body continues to burn calories as your muscles recover throughout the day.

Moreover, not only do anaerobic exercises that build muscle, such as resistance training, increase metabolism through increased EPOC but the maintenance of lean muscle mass itself increases total daily energy expenditure by increasing BMR and, therefore, overall metabolism.

Does metabolism slow with age?

Contrary to popular belief, metabolism does not slow with age. In 2021, a large study – the most comprehensive on the topic to date – was released which demonstrated that until the age of 60, age has very little impact on our basal metabolic rate. Using data from nearly 6,500 people, ranging in age from 8 days to 95 years, researchers discovered that there are four distinct periods of metabolic life (23):

From infancy until age 1, when calorie burning is at its peak, metabolic rate surges until it is about 50% higher than the adult rate,
From age 1 to 20, metabolism gradually slows by about 3% a year,
From age 20 to 60, metabolism holds steady,
And from age 60 onward, metabolism declines by about 0.7% a year.

Although people gain a pound and a half per year during adulthood, on average, this weight change cannot be attributed to a slowing metabolism. While metabolic rate does very gradually decline over the age of 60, before this point, it is primarily dietary and lifestyle factors that are the largest contributing factors to changes in weight.

What causes slow metabolism?

Looking back at the components that influence metabolism (BMR, TEF, EAT, and NEAT), several aspects can contribute to slow metabolism, some controllable and some not.

Height: Quite simply, the smaller you are the less energy you need so the slower your BMR will be.
Sex: Generally speaking, women have a slightly lower BMR than men.
Underrating Protein: Protein has the highest thermic effect of food (TEF); therefore, underrating protein will result in a slower metabolism.
Skipping Resistance Training: More muscle mass = faster metabolic rate. While all forms of activity support overall health, resistance training has a direct impact on metabolism as it supports the development and maintenance of muscle mass.
Not Engaging in Intentional Exercise: If you move your body but you’re not engaging in intentional exercise (run, workout, class, etc..) you’re leaving unexpended calories on the table.
Limited Daily Movement: If you’re engaging in intentional exercise but don’t move your body regularly outside of the gym/run/class, you’re once again leaving unexpended calories on the table.
Chronic Dieting/Undereating Calories: Chronic dieting and undereating can cause metabolic adaptation and BMR to decrease to ensure you burn fewer calories at rest to compensate for the lack of calories. Long-term consumption of fewer than 1,000 calories per day can have a significant impact on basal metabolic rate (24, 25, 26).

Fortunately, while some of the factors are outside of your control, several factors are within your control and there are plenty of ways to increase slow metabolism.

Infographic on ways to speed up your metabolism.

How to Speed Up Your Metabolism

While many of the factors that influence metabolism are outside of our control, such as age, height, and genetics, many factors within our control can help to increase metabolic rate. Although you most certainly can’t “boost” your metabolism, focusing on the factors within your control can help to increase your metabolic rate and total daily energy expenditure.

1. Eat more protein.

Due to the high thermic effect and other factors, a high protein intake tends to increase metabolism, while it also supports the development and maintenance of lean muscle, which helps keep BMR strong. While exactly how much protein you need to support your goals will vary from one individual to the next, as the recommended protein intake for weight loss and maximizing muscle growth can be as high as 0.7 to 1.0 grams per pound of body weight per day, aim to consume, at least, one palm-sized portion of protein at every meal.

Moreover, research has consistently shown that weight loss programs based on physical activity alone are less effective than programs that combine diet and exercise in both the short and long-term.

2. Resistance train to build muscle.

Prioritizing resistance and strength training will help you build and maintain lean muscle mass, which directly increases your basal metabolic rate (BMR), exercise activity thermogenesis, and overall metabolism. Our resting energy expenditure is largely dependent on our fat-free mass, therefore, the more muscle mass we build through resistance training, the higher our resting energy expenditure (27).

3. Exercise regularly.

Be it walking, cycling, dancing, skiing, or swimming, engaging in intentional exercise regularly will help to increase your exercise activity thermogenesis (EAT), which is a factor in metabolism. Governing health bodies generally recommend a minimum of 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity physical activity per week (28).

4. Increase your NEAT.

Think of ways, outside of the gym and intentional exercise, to move your body more regularly. This will help to increase your non-exercise activity thermogenesis (NEAT), which is arguably the most underrated component of metabolism. Everything from playing with your kids to pacing while talking on the phone to picking up a basket instead of using a shopping cart can help to increase your NEAT.

5. Get good sleep.

Rest has a direct impact on your energy levels, hormone balance, and hunger cues. Go to bed at a decent hour and aim for 7-9 hours of uninterrupted high-quality sleep (29). Managing stress and prioritizing quality sleep is a secret weight-loss tool as it can help to keep your hormones, energy levels, and metabolism strong.

The Bottom Line

Metabolism is the sum of all processes that occur in the body and that provide the body with energy. Your metabolism, or total daily energy expenditure, is made up of your basal metabolic rate, thermic effect of food, exercise, and non-exercise activity, and is impacted by age, sex, height, muscle mass, hormones, and genetics. Your metabolism can be supported by various diet and lifestyle factors including consuming adequate protein, participating in regular exercise, prioritizing resistance training, and getting adequate high-quality sleep.

Greek Turkey Meatballs with Orzo and Tzatziki Sauce

Published on November 14, 2024 by Stephanie Kay

Turn dinner into a Mediterranean feast with these healthy Greek turkey meatballs with orzo and tzatziki! Filled with garlic and herbs, these meatballs are packed full of flavor, high in protein, and perfect for a weeknight dinner.

While bowl with Greek turkey meatballs with orzo with tomatoes, cucumbers, red onions, and feta cheese with tzatziki sauce drizzled on top.

There is nothing I love more than a good bowl dinner; add some protien, carbs, veggies, and a good sauce, and you’ve got yourself a delicious and balanced meal. I’ve shared many loaded bowl-style dinners before, like my sheet pan halloumi bowls and my Mediterranean steak bowls, so these baked Greek turkey meatballs with orzo and tzatziki are just another delicious (and easy) recipe you can add to your repertoire.

These Greek turkey meatballs are inspired by a traditional Greek meatball recipe, also known as keftedes. While typically made with beef and pork, I opted to make them with ground turkey to make the meatballs leaner and the overall dish higher in protein.

To ensure these bowls are full of flavor, I also added a homemade tzatziki sauce. While it is very easy to make, if you want to cut down on prep time, simply buy a store-bought tzatziki sauce instead.

Two bowls with Greek turkey meatballs with orzo and tzatziki sauce with pita bread, mint, forks, and a tea towel.

Why You’ll Love Them

High in Protein – With over 40 grams of protein per serving, these Greek turkey meatball bowls are healthy and protein-packed meals.
Full of Flavor – The combination of fresh herbs and tzatziki sauce ensures that each bite is full of Greek flavors.
Great for Meal Prep – The Greek turkey meatballs keep well in the fridge and freezer making them a great make-ahead meal.

Ingredients for Greek turkey meatball bowls: ground turkey, breadcrumbs, egg, red onion, garlic, tomatoes, cucumber, tzatziki sauce, orzo, kalamata olives, feta cheese, dried oregano, mint, dill, parsley, salt, and pepper.

Ingredients + Substitutions

Ground Turkey – To ensure the bowls are packed full of lean protein. I used lean ground turkey, however, you can use ground beef or chicken if preferred.
Egg – To bind the meatballs and add some more protein.
Breadcrumbs – To ensure the meatballs are moist and tender. You can use regular or panko breadcrumbs, or gluten-free breadcrumbs if needed.
Onion and Garlic – To flavor the turkey meatballs. The recipe calls for red onion and garlic cloves, but you can use onion powder and garlic powder if needed, see the notes section of the recipe card for details.
Herbs – A combination of oregano, mint, dill, and parsley to flavor the meatballs and tzatziki.
Orzo – To add some complex carbohydrates. You can use regular or whole wheat pasta or use couscous or quinoa instead.
Veggies – A combination of red onion, cucumber, and tomatoes to add some Greek-style veggies.
Kalamata Olives – While optional, they add some more Greek flavors.
Feta – To add some more protein and some salty flavor.
Greek Yogurt – To make the homemade tzatziki sauce. You can use whole milk, 0% Greek yogurt, or regular yogurt instead. If you’re looking to save time, you can use store-bought tzatziki sauce.
Olive Oil – To dress the orzo.
Lemon Juice – To balance the flavors of the tzatziki sauce, you can also add some lemon zest if desired.
Salt and Pepper – To season.

Bowl with ground turkey, breadcrumbs, herbs, garlic, mint, oregano, salt and pepper.

Bowl with ground turkey mixture for meatballs.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free breadcrumbs and swap the orzo for quinoa.

To Make them Dairy-Free: Swap the Greek yogurt for coconut yogurt and use dairy-free feta cheese.

Baking sheet with rolled raw Greek turkey meatballs.

Baking sheet with baked Greek turkey meatballs.

Red’s Nutrition Tip

Pairing these Greek turkey meatballs with orzo, one of the highest protien grains, feta cheese, one of the best high protein cheeses, and tzatziki, made from Greek yogurt which is one of the best high-protein, low-calorie foods, helps to increase the overall protein content of the dish by over 15 grams per serving.

Serving Suggestions

These Greek turkey meatball bowls are a balanced meal idea with protein, complex carbohydrates, fiber, and healthy fats. They can also easily be customized to meet your personal dietary needs, for example:

To make them higher in protein, double the meatball recipe to add more turkey meatballs to every bowl.
To make them lower in fat, use 0% Greek yogurt and low-fat feta cheese and omit the olives.
To make them low-carb, swap the orzo for cauliflower rice.
To make them higher in fiber, add some leafy greens.

Bowl filled with salad, veggies, Greek turkey meatballs, and tzatziki with tea towel and a side of orzo salad, homemade tzatziki sauce, feta cheese, and fresh herbs.

Storage + Reheating

To Refrigerate: Allow the Greek turkey meatballs to cool completely, then add them to an airtight container and store them in the refrigerator for up to 4 days. The orzo, veggies, and tzatziki sauce can be stored in separate airtight containers in the refrigerator for up to 5 days.

To Freeze: Once cooled, you can freeze cooked meatballs by adding them to an airtight container and storing them in the freezer for up to 3 months. Freezing the orzo, veggies, and tzatziki sauce is not recommended.

To Reheat: Once thawed, the turkey meatballs can be reheated in the oven in a baking dish at 300°F for 10-15 minutes, or reheated in a pan on medium heat for 2-5 minutes or until warmed through. The meatballs can also be reheated in the microwave for 1-2 minutes or until warm.

Close up of a bowl with orzo salad, Greek yogurt meatballs, with tzatziki sauce, feta cheese, and fresh mint on top.

More Ground Turkey Recipes:

How To Practice Mindful Eating

Published on November 12, 2024 by Stephanie Kay

Whether you want to lose weight, gain weight, or simply improve your eating habits, mindful eating is a tool that can help you foster a better relationship with food and yourself. Here are some tips on how to practice mindful eating.

Woman cutting a tomato on a wood cutting board with a kale and salad on the side.

What is Mindful Eating?
Mindful Eating vs. Mindless Eating
The 3 Principles of Mindful Eating
Benefits of Mindful Eating
How to Practice Mindful Eating
A Mindful Eating Exercise
FAQs

What is Mindful Eating?

Mindful eating is an approach to eating that focuses an individual’s attention and sensual awareness on their food and eating experience (1). Mindful eating stems from the from the border Buddhist practice of mindfulness; a technique that involves being aware of the present moment without judgment.

Unlike dieting, mindful eating has little to do with weight loss, nutrition, calories, carbohydrates, protein, or fat. The purpose of mindful eating is to foster a healthy relationship with food by encouraging individuals to be fully present in their eating experience and savor their food.

Mindful Eating vs. Mindless Eating

While it might seem obvious, mindful eating is the difference between mindless eating and conscious eating. Mindless eating often occurs when we are distracted, multitasking, or eating too quickly.

When we eat mindlessly, we ignore the who, what, where, when, why, and how of our eating experience (2). This often leads us to eat with little regard for our hunger cues, eat alone or in random places, eat to soothe our emotions, and eat while we are busy doing other tasks. Research has shown that mindless eating is associated with associated with anxiety, overeating, and weight gain (3).

Similar to intuitive eating, the practice of mindful eating helps to make eating an intentional act instead of an automatic one. While the terms intuitive eating and mindful eating are often used interchangeably, they are slightly different frameworks. Although they both help to foster a healthy relationship with food, mindful eating focuses on bringing awareness to our eating experience, while intuitive eating focuses on eating based on internal cues, satisfaction, and the health of the mind and body beyond mealtime. Mindful eating practices can help to promote and support more intuitive eating.

The 3 Principles of Mindful Eating

The fundamental principles of mindless eating are (2):

1. Be aware.

Eating mindfully involves bringing full awareness to every bite of food. This requires you to pay attention to your experiences, behaviors, and emotions while you are eating. You can bring more awareness to your eating experience by focusing on the what, when, and why. This involves being aware of the nurturing nature of food, your sensory experience, and your physical hunger and satiety cues to guide decisions on when to start and stop eating.

2. Be present.

As you eat, work to be in the present moment by paying attention to the where, who, and how of your eating experiences. To be fully present while eating it’s important to plate your food, sit down at a table, eat and chew slowly, and remove all digital distractions, such as phones, TVs, or computers. You can also be more present by focusing on engaging with the people and space around you.

3. Be non-judgmental.

One of the most important aspects of practicing mindful eating is to develop a non-judgmental mindset toward foods and eating habits. An example of this is to avoid labeling foods as “good” or “bad” and specific meals as “cheat meals”. This requires you to acknowledge your responses to food and focus on the process of eating instead of judging yourself as you eat.

Benefits of Mindful Eating

While there is still much more research to be done on mindful eating, as there is no current standard for what defines mindful eating behavior, some of the proposed benefits include (4, 5, 6, 7, 8):

Promotes a better relationship with food
Increases satisfaction with food
Reduces stress around food choices and dietary habits
Increased awareness of hunger and fullness
Decreases in emotional eating behaviors
May aid in weight loss programs

How to Practice Mindful Eating

Here are some tips and ways to practice mindful eating.

1. Honor the food.

Before you start to eat, take a moment to honor the food by acknowledging where the food came from and who prepared the meal.

2. Engage all of your senses.

Notice every sensory experience you experience while eating. Consider the smells, colors, sounds, tastes, temperatures, and textures of your food and your surroundings as you eat.

3. Plate your food.

Instead of eating out of the package, bag, or takeaway container, serve your food on a plate or bowl. This can also help to bring more awareness to the serving sizes and portion sizes of food and help to practice portion control in the process.

4. Eat sitting down.

Instead of eating in the car or while walking around the kitchen, plate your food and sit down at a table to enjoy your meal or snack. While there are certainly times you may need to eat on the go, the more you can eat your meal sitting down the more you can practice mindful eating.

5. Chew and eat slowly.

Savor your food by slowing down and chewing thoroughly. Not only does chewing enhance the mechanical digestion of your food, but it increases your experience of the food and slows down the next bite. Put your fork or spoon down between bites and savor the flavors and textures before you move on to the next.

6. Eat without distractions.

Do your best to eliminate digital distractions while eating, this includes TVs, phones, computers, and any other screens. Research has shown that people are more prone to overeating in the absence of hunger while distracted in front of screens and that prolonged leisure screen time may lead to overconsumption of unhealthy foods, particularly in children and adolescents (9, 10).

7. Socialize over food.

Whenever possible, use your meals as an opportunity to share and connect with others. While food is fuel and nourishment for our bodies, it also nourishes us mentally and emotionally through culture and community.

8. Respect your hunger cues.

Before, during, and after you eat, pay attention to your body and how you feel. Is your tummy growling? Do you feel satisfied and comfortable? Or do you feel stuffed or a little too full? The hunger-fullness scale is an intuitive eating tool that can help you get more in tune with your natural cues and help to distinguish between physical and emotional hunger.

A Mindful Eating Exercise

Here is an example of questions you can ask yourself to practice mindful eating. The next time you eat a handful of almonds, ask yourself these simple questions:

Look at the almonds; what do they look like?
Roll the almonds around in your hand; how do they feel?
Sniff the almonds; what do they smell like?
Have you put the almonds in a bowl?
Are you sitting down?
How slowly can you eat the almonds?
Have the almonds satisfied your hunger?

The food you eat has a story and the more pieces of the story you know the more it will help you eat mindfully.

FAQs

What are the 5 S’s of mindful eating?

The 5 S’s of mindful eating are to sit, slow down, savor, simplify, and smile.

Can you lose weight with mindful eating?

While weight loss is not the objective, the principles and practices of mindful eating can help bring awareness to your eating habits, get more in touch with your hunger and fullness cues, help you make better food choices, and support weight loss in the process.

What foods are good for mindful eating?

There are no specific foods required to eat mindfully. The practice of mindful eating can be applied to all food choices, including healthy foods and processed foods.

The Bottom Line

Mindful eating is an approach to eating that focuses an individual’s attention and sensual awareness on their food and their experience of eating. The practice of mindful eating can help reduce stress around food, increase awareness of hunger and fullness, and decrease emotional eating behaviors, which can lead to a healthier relationship with food and healthier food choices. You can practice mindful eating by honoring your food, engaging your senses, plating your food, chewing and eating slowly, and eating without digital distraction.

8 Benefits of Organ Meat

Published on November 10, 2024 by Stephanie Kay

Organ meats such as liver, kidney, and heart are some of the most nutrient-dense foods on the planet. While they are not as popular as they once were, adding them to your diet can help increase your energy levels and improve your overall health. Here is a list of the health benefits of organ meat.

Bowl of chicken livers with onion, garlic, carrots, salt, and peppercorns.

What is organ meat?
Types of Organ Meats
Health Benefits of Organ Meats
Other Benefits of Organ Meats
- 7. Inexpensive
- 8. Sustainable
Nutrition of Organ Meats
Does quality matter?
Can you eat too much organ meat?
How often should you eat organ meat?

What is organ meat?

Organ meats, also known as “offal”, are the edible internal organs and entrails of a butchered animal. The most commonly consumed organ meats are from cows, pigs, lambs, goats, chickens, and ducks.

Although organ meats are mostly overlooked in North America, as muscle meats such as chicken breasts and steak are most popular, they were once commonly consumed and remain a cherished part of non-Western cultures and cuisines.

Types of Organ Meats

Some of the most popular organ meats include:

Liver
Heart
Kidney
Tongue
Tripe
Sweetbreads (Pancreas and Thymus)
Intestines
Gizzards
Testicals
Brain
Lung
Blood, Bones, and Skin

Organ meats are also commonly used in certain food products, such as:

Sausages: Natural sausage casings are made from intestines.
Pâté: Traditional pâté and terrine are made from pork, duck, or chicken liver with various herbs and spices.
Bone Broth: Authentic bone broth is made by boiling beef, pork, or chicken bones.
Pork Rinds: Also known as pork scratchings or pork crackling, pork rinds are made from fried pork skin.

Infographic on the benefits of organ meat.

Health Benefits of Organ Meats

Here is a list of the primary organ meat health benefits:

1. Good Sources of Protein

Many organ meats are good sources of animal protein containing all essential amino acids. The liver, heart, and tongue are among the highest protein organ meats, and certain forms of bone broth contain moderate to high levels of protein. Per 100-gram serving, beef liver contains 20.4 grams of protein, beef heart contains 17.7 grams of protein, and beef tongue contains 14.9 grams of protein ^{(1, 2, 3)}.

2. Full of Healthy Fats

Certain organ meats, such as liver and kidney, are good sources of healthy fats, including omega-3 fatty acids, arachidonic acid, and alpha-lipoic acid. They are also good sources of dietary cholesterol and saturated fat, which, contrary to popular belief, are an important part of a healthy diet, although they should be consumed in moderation. A 100-gram serving of beef liver contains 0.016 milligrams of omega-3 fatty acids, and a 100-gram serving of beef kidney contains 0.013 milligrams of omega-3 fatty acids ^{(1, 4)}.

3. Rich in Essential Minerals

Organ meats are some of the best food sources of minerals such as iron, magnesium, zinc, selenium, and copper. These minerals play various vital roles in our overall health, including red blood cell production, oxygen transport, nerve and muscle function, immune health, thyroid function, reproductive health, and bone health, among others ^{(5, 6, 7, 8, 9)}. A 100-gram serving of chicken liver contains 8.9 milligrams of iron (50% DV), 54.6 milligrams of selenium (99% DV), 0.5 milligrams of copper (57% DV), and 2.7 milligrams of zinc (24% DV) ⁽¹⁰⁾.

4. Rich in Fat-Soluble Vitamins

Organ meats are also great sources of vitamins, including fat-soluble vitamins A, D, E, and K. Certain organ meats, such as liver, are particularly rich in B vitamins, such as vitamin B12 and folate, which are less readily available in other animal and plant foods. A 100-gram serving of raw beef liver contains 4,970 milligrams of vitamin A (552% DV), 59.3 milligrams of vitamin B12 (2471% DV), and 290 milligrams of folate (73% DV) ⁽¹⁾.

5. Rich in Collagen

Collagen is naturally found in certain animal foods; however, Type I collagen is particularly concentrated in certain organ meats. On average, organ meats contain 1.5 to 3 times more collagen than muscle meats, and it is particularly concentrated in the skin and bones. While not considered organs, oxtails or pork tails are offal and great sources of collagen. A 1-cup serving of beef bone broth averages 5 grams of collagen, but this can vary by brand ⁽¹¹⁾.

6. May Increase Energy

For some people, organ meats can help to increase energy levels. Fatigue and lack of energy are one of the main side effects of iron deficiency and organ meats, namely liver, are one of the best sources of iron ⁽⁵⁾. Moreover, micronutrients such as copper, folate, and vitamin B1, and antioxidants such as coenzyme Q10 (CoQ10), are known to aid in energy production and can, therefore, help to increase energy levels ⁽¹²⁾.

Other Benefits of Organ Meats

In addition to their health benefits, organ meats are:

7. Inexpensive

Compared to muscle meats, organ meats are much cheaper. In some cases, organ meats and offal are 50% less expensive than traditional cuts of meat such as chicken breasts, beef steak, or pork tenderloin.

8. Sustainable

Eating organ meat helps to promote nose-to-tail eating and reduce food waste. According to some research, choosing more offal cuts and organ meats could reduce livestock emissions by as much as 14% ⁽¹³⁾.

Nutrition of Organ Meats

Here is a nutrition comparison of muscle meat vs. organ meat, including raw beef steak, raw beef liver, and raw beef kidney per 100-gram serving, based on the current daily value (DV) ^{(14, 1, 4, 15)}:

Nutrient	Beef Steak	Beef Liver	Beef Kidney
Protein	22.1 grams	20.4 grams	17.4 grams
Fat	4.1 grams	3.6 grams	3.1 grams
Vitamin A	0%	552%	47%
Thiamin	6%	16%	30%
Riboflavin	9%	212%	218%
Niacin	43%	83%	50%
Pantothenic Acid	13%	143%	79%
Vitamin B6	4%	6%	4%
Folate	3%	73%	25%
Vitamin B12	45%	2471%	1146%
Copper	8%	1084%	47%
Iron	9%	27%	26%
Magnesium	5%	4%	4%
Phosphorus	17%	31%	21%
Potassium	7%	7%	6%
Selenium	49%	72%	256%
Zinc	37%	36%	17%

Does quality matter?

It is important to choose high-quality organ meats from reputable sources. Aside from moral implications, organ meats obtained from healthy, well-raised, pastured animals will help to ensure that they are the most nutrient-dense possible. Animals raised in unhealthy settings or exposed to toxic substances may accumulate toxins in their organs, such as fatty deposits in their heart and kidneys. For this reason, it is best to opt for organic organ meats from pastured animals whenever possible.

Can you eat too much organ meat?

While organ meats provide many health benefits, because they are so nutrient-dense, you can consume too much. The potential risks of eating organ meats include:

Excess Vitamin A: Consuming too much vitamin A can cause headaches, nausea, and dizziness, and excess intake can cause liver damage and birth defects in pregnant women ⁽¹⁶⁾.
Excess Iron: Consuming too much iron can cause toxicity and organ damage ⁽⁵⁾.
High Purine: Individuals with gout should avoid organ meats as they are high in purines, a molecule associated with gout flare-ups ⁽¹⁷⁾.
Fatty Liver Disease: A higher organ meat intake has been associated with a higher chance of developing nonalcoholic fatty liver disease (NAFLD) ⁽¹⁸⁾.
Cardiovascular Disease: Certain organ meats are high in saturated fat, which has been correlated with an increased risk of heart disease.
Mad Cow Disease: Brain and spinal cord meat is known to transmit rare diseases, such as Mad Cow Disease. Fortunately, the likelihood of getting it from North American beef organ meat is extremely low due to tight regulations on the industry ^{(19, 20)}.

How often should you eat organ meat?

Organ meats should be consumed in moderation within a healthy and balanced diet. Consuming a 3 to 5-ounce portion of high-quality organ meats once per week as part of your protein intake can help to increase your intake of essential nutrients with minimal risk.

The Bottom Line

Organ meats are the edible internal organs of a butchered animal, such as the liver, heart, kidney, and bones. Organ meat is more nutrient-dense than muscle meat and offers a range of health benefits including a high concentration of protein, healthy fats, vitamins, minerals, and collagen. It is best to opt for organ meats from reputable, high-quality sources and consume them in moderation as part of a balanced diet.

Spicy Roasted Chickpea and Veggie Bowls

Published on November 7, 2024 by Stephanie Kay

Covered in flavorful tahini dressing and loaded with veggies, these spicy roasted chickpea and veggie bowls are filled with colors, flavors, and texture. Not to mention, they are packed full of plant-based protein and fiber making them great for meal prep.

Two spicy roasted chickpea and veggie bowls with a fork, a tea towel, lemon wedges, and a glass of water.

While salads are a great way to add more veggies to your diet, they can be less than appealing in the colder months. Fortunately, you can turn salads into a hearty, healthy, and heartwarming fall or winter meal with these roasted chickpea veggie bowls.

Filled with crispy chickpeas, roasted vegetables, whole grains, and vegetables, and covered in a creamy tahini sauce, these bowls can help you eat your veggies while keeping warm. They are quick and easy to make, making them perfect for family dinners, and they also work well as make-ahead lunches for busy workdays.

Overhead image of of two spicy roasted chickpea and veggie bowls with turmeric tahini dressing, lemon, and green onions with a gold fork and tea towel on the side.

Why You’ll Love Them

Quick and Easy – With minimal prep required, these bowls are perfect for a weeknight meal.
High in Fiber – With over 15 grams of fiber per bowl, they are sure to fill you up.
Full of Flavor – The combination of spices and turmeric tahini sauce ensures that every bite is filled with flavor.
Great for Meal Prep – This spicy roasted chickpea veggie bowl recipe keeps well in the fridge and freezer making it a wonderful make-ahead meal.

Ingredients for chickpea and veggie bowls: brown rice, chickpeas, spices, cabbage, kale, sweet potatoes, and turmeric tahini dressing.

Ingredients + Substitutions

Chickpeas – To add some vegetarian protein and fiber. The recipe calls for canned chickpeas, but you can cook your own if preferred, see the notes section of the recipe card for details.
Sweet Potatoes – To add some complex carbohydrates and fiber, butternut squash would also work well.
Brown Rice – To add some more complex carbohydrates and fiber, white rice or quinoa would also work well.
Kale – To add some greens, fiber, and micronutrients. The recipe calls for kale but you can use any leafy greens you like; spinach would also work very well.
Cabbage – To add some crunch and more fiber. I used red cabbage but green cabbage or shredded Brussel sprouts would also work.
Green Onion – While optional, they make a good topping, red onion would also work well.
Spices – A combination of chili powder, cumin, and garlic powder to create a spice mix for the chickpeas, and some ground turmeric to flavor the tahini sauce. If you don’t have chili powder, you can use smoked paprika instead, and if you don’t have ground turmeric, you can use curry powder instead.
Olive Oil – To add some healthy fats and roast the chickpeas.
Tahini – To make the dressing.
Lemon Juice – To balance the flavors or the dressing. Lime juice, apple cider vinegar, and red wine vinegar will also work well.
Maple Syrup – To add a hint of sweetness to the dressing, although it’s optional. Honey and agave nectar will also work well.
Salt and Pepper – To season the chickpeas and veggies.

White bowl of chickpeas with chili power, cumin, and salt.

White bowl of chickpeas tossed in spices.

Dietary Adaptions

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

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

Baking sheet with spice covered chickpeas and cubed sweet potato covered in olive oil.

Red’s Nutrition Tip

While there are many ways to add protein to a salad, when making a vegetarian meal, it’s important to be strategic with plant-based protein sources to ensure you are creating a high-protein meal. By combining legumes (chickpeas) with grains (brown rice) you can ensure you are creating a complete protein with all essential amino acids.

Close of up a chickpea and veggie bowl with creamy turmeric dressing.

Serving Suggestions

These bowls are a balanced meal with protein, complex carbohydrates, fiber, and healthy fats. That said, you can easily adapt the recipe to suit your personal dietary needs, for instance:

To increase the protein content, swap one can of chickpeas for 1 block of extra-firm tofu, pressed, and cubed. Alternatively, you can add some grilled meat, such as chicken or steak, to the bowls.
To increase the fiber content, add more veggies, such as broccoli, green beans, and/or carrots to the bowls.
To reduce the fat content, use half the amount of olive oil on the chickpeas and sweet potato, and use less dressing on the bowls.

Spicy roasted chickpea and veggie bowl with turmeric dressing with a fork, green onion, and lemon wedges in the background.

Storage + Reheating

To Refrigerate: Allow the chickpeas, sweet potatoes, and rice to cool completely, then transfer to airtight containers for up to 5 days. The other vegetables and tahini dressing can be stored in a separate airtight container for up to 1 week.

To Freeze: Once cooled, the roasted chickpeas, sweet potatoes, and cooked brown rice can be stored in an airtight container in the freezer for up to 3 months. Freezing the other ingredients is not recommended.

To Reheat: The chickpeas, sweet potatoes, and brown rice can be reheated in a baking dish in the oven at 350°F for 5-10 minutes or in the microwave for 1-2 minutes.

More Chickpea Bowls:

Slow Cooker Lasagna Soup

Published on October 31, 2024 by Stephanie Kay

Made with lean ground beef, tomato sauce, and broken lasagna noodles, this slow-cooker lasagna soup is everything you love about lasagna in a bowl. Plus, it’s easy to make, high in protein, and a family-friendly recipe everyone can enjoy!

A bowl slow-cooker lasagna soup with a spoon with ricotta cheese, parmesan cheese, and fresh basil on top.

If you love lasagna but hate all of the prep work and time required to make it, my friend, this recipe is for you! This easy crockpot lasagna soup recipe is filled with the comforting flavors and texture of lasagna but only requires a fraction of the effort.

And the best part is, it’s a great way to use up all of those broken lasagna noodles that end up at the bottom of the box. Whether you choose to save them up and break a few extra noodles to make this recipe, it’s sure to become a heartwarming meal that is perfect for a cold fall or winter day.

Why You’ll Love It

Easy to Make – With minimal prep time and hands-off cook time, this slow-cooker lasagna soup is very simple to prepare.
High in Protein – With 40 grams of protein per serving, this recipe makes a filling and hearty soup that is perfect for lunch or dinner.
Great for Meal Prep – This crockpot lasagna soup keeps well in the fridge and freezer making it a great make-ahead meal.

Ingredients for slow-cooker lasagna soup: lean ground beef, onion, red bell pepper, garlic, basil, oregano, salt, crushed tomatoes, diced tomatoes, tomato paste, beef broth, parmesan cheese rinds, lasagna noodles, and fresh spinach.

Ingredients + Substitutions

Ground Beef – To add some protein. I used lean ground beef but you can use Italian sausage, Italian turkey sausage, or ground turkey if preferred.
Onion and Garlic – To build flavor. I used a whole onion and garlic cloves, but you can use powder if preferred. See the notes section of the recipe card for details.
Bell Pepper – To add more veggies. The recipe calls for a red bell pepper, but you can use any color you like or omit it completely.
Tomatoes – To build the soup and add some veggies. The recipe calls for a combination of crushed tomatoes, diced tomatoes, and tomato paste, however, you can use prepared tomato sauce or marinara sauce if preferred. See the notes section of the recipe card for details.
Beef Broth – To make the soup broth. The recipe calls for beef broth, but you can use chicken broth, vegetable broth, or water if desired.
Herbs – A combination of dried basil, oregano, and red pepper flakes to season the soup.
Lasagna Noodles – To add some complex carbohydrates and fiber, and ensure this soup is a lasagna soup. You can use regular or whole wheat pasta lasagna noodles.
Spinach – To add some leafy greens 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.
Cheese – Although optional, I recommend adding a parmesan rind to the slow cooker to flavor the soup, and a combination of ricotta cheese, parmesan cheese, and/or mozzarella cheese to serve the soup.
Fresh Basil – To serve, although optional.
Salt and Pepper – To season the soup.

Slow cooker with cooked ground beef, spices, onion, red bell pepper, and garlic.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free pasta and gluten-free beef broth or water.

To Make it Dairy-Free: Omit the parmesan rind in the recipe and omit the ricotta, mozzarella, and parmesan cheese to serve.

Slow cooker with cooked ground beef, spices, veggies, and tomato sauce.

Slow cooker with cooked ground beef, spices, veggies, tomato sauce, and beef broth.

Red’s Nutrition Tip

While I used traditional lasagna noodles, you can use white or whole-wheat pasta noodles in the recipe. Whole wheat pasta is often considered “healthier” than white pasta, as it’s slightly higher in fiber and nutrients, it does contain more antinutrients which can be harder for some individuals to digest. At the end of the day, the best option is the option that works best for you!

Slow cooker with ground beef soup with broken lasagna noodles and spinach.

Slow cooker with cooked crockpot lasagna soup recipe.

Serving Suggestions

This slow-cooker lasagna soup is a well-balanced meal with protein, carbohydrates, fiber, and healthy fats and can be enjoyed on its own or as part of a larger meal. Moreover, you can adapt the recipe to suit your personal calorie and macronutrient needs.

To reduce the calorie content, use lean ground beef or swap the ground beef for ground turkey or ground Italian sausage.
To make it low-fat, swap the ground beef for lean ground beef or ground turkey and omit the ricotta and parmesan cheese.
To make it low-carb, use low-carb lasagna noodles or swap the noodles for zucchini noodles.
To make it higher in fiber, add an additional 1-2 cups of spinach and serve the soup with a side salad or steamed vegetables.
To increase the calorie content, increase the serving size to a larger portion size and serve the soup with a side of Italian bread or garlic bread.

Two bowls of crokpot lasagna soup with a side of ricotta cheese, parmesan cheese, and fresh basil.

Storage + Reheating

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

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

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

Close up of a white bowl of crockpot lasagna soup with a spoon.

More Easy Slow-Cooker Recipes:

Does the Body have a Set Point Weight?

Published on October 29, 2024 by Stephanie Kay

Whether you’re trying to lose weight, gain weight, or maintain a healthy weight, you may have noticed your body tends to settle around a specific weight over time. This concept is known as the set point weight theory and may explain why some people struggle to maintain changes in body weight.

Woman about to step onto a bathroom scale.

What is the set point theory?
Does a body weight set point exist?
Factors that Influence Set Point Weight
Can you change your set point weight?
Tips to Alter or Improve Your Settling Point Weight
FAQs

Infographic on body weight set point theory 101.

What is the set point theory?

The set point weight theory is a scientific theory that suggests the human body has a predetermined weight or fat mass range (1). According to this theory, our weight is hardwired into our DNA and our body will aim to keep weight stable or within a specific weight range.

The concept of weight set point was first introduced in 1953, when scientist Gordon C. Kennedy proposed that body fat storage was regulated. This concept was further expanded upon in 1982 when nutritional researchers William Bennett and Joel Gurin used his findings to develop the set point theory.

However, a challenge was made to the set point theory when researchers D. Wirtshafter and J.D. Davis published a paper discussing how lifestyles habits and environments played an important role in the control of our body weight. Their research suggested that our body weight does not have a specific set point, but rather a settling point due to these factors, which are largely within our control (2).

Does a body weight set point exist?

The set point weight theory has long been a topic of debate; however, the overall body of research demonstrates that body weight is caused by a multitude of factors, not a pre-determined set point.

Body weight is determined by a combination of uncontrollable factors, including genetics, height, sex, and age, and controllable factors, including diet, activity level, lifestyle, and environment. While biology may determine the upper and lower limits of body weight, behavioral and environmental factors determine the specific settling point between those limits (3).

Infographic on factors that influence body weight set point.

Factors that Influence Set Point Weight

Here is a list of the factors that affect your set point weight.

Genetics

Personal genetics are the largest influencing factor of body weight settling point. Not only are some people genetically predisposed to have more lean body mass than others, but research has found large variations in body mass index (BMI) and body composition by ethnic groups (4, 5). Certain individuals can maintain lower body weight on similar diets due to genetic differences in metabolism, appetite regulation, and fat distribution (6).

Height

While height is primarily determined by genetic factors, it plays a role in body weight settling points. Put simply, taller people have more mass than shorter people.

Sex

Biological sex also plays a role in body weight settling point as bone density, muscle mass, and body fat naturally vary between men and women. Men generally have higher bone density and more muscle mass than women, and women naturally carry more body fat than men (7, 8).

Age

While genetics may predetermine a person’s weight range early in life, a person’s settling point weight can be influenced by their age. Not only do adults tend to lose weight as they age, especially through losses in muscle mass, but certain life stages, such as childbirth and menopause, can influence a person’s weight.

Metabolism

Metabolism regulates human body weight as our basal metabolic rate and total daily energy expenditure, along with diet, dictate whether your body is in a calorie deficit, which is required for weight loss, or a calorie surplus, which is required for weight gain.

Moreover, long-term dieting can lead to metabolic adaptation; a natural physiological process that reduces energy expenditure below predicted levels in response to weight loss (9). Also known as adaptive thermogenesis, metabolic adaption is a built-in safety mechanism that occurs to maintain biological homeostasis and protect the body from starvation if calorie intake, BMI, or weight drops too low.

Therefore, when you consume fewer calories while dieting, your body will gradually slow down your basal metabolic rate, making it more difficult to lose weight on the same calorie deficit, and will increase hunger signals in the process. This is one of the primary causes of weight loss plateaus.

Hormones

The hunger hormones leptin and ghrelin also play a role in set point theory and body weight settling points (10). Leptin and ghrelin work on a negative feedback loop to control food intake; leptin tells you when you’re full and ghrelin tells you when you’re hungry. These hormones are affected by adipose tissue (body fat) and the size of the individual cells controls body fat set point; as body fat decreases, leptin signals decrease, causing basal metabolic rate to decrease, which can cause body fat to return to the previous set point (11, 12).

Lifestyle Choice

Daily lifestyle habits also play a major role in body weight settling points. Everything from activity to exercise to sleep impacts body weight settling points and, generally speaking, a relaxed, well-slept, and active individual will have a lower body weight set point than a stressed, exhausted, and sedentary individual. Not to mention, lifestyle choices have a big impact on food choices, which is a major factor in body weight regulation.

Dietary Habits

Unsurprisingly, our diet has a huge impact on body weight settling point. Not only does food quantity influence body weight, as eating too much and too little affects weight, but the quality of our food and the macronutrient breakdown of our food choices influence both weight and body composition.

For instance, a diet with a high level of processed foods may lead to overconsumption of calories and cause weight gain in the long term. Moreover, the composition of protein, carbohydrates, and fats in our diet plays a major role in muscle mass, adipose tissue, and weight range.

Environment

Cultural and environmental barriers such as religious practices and the cost and availability of food can also influence body weight settling points.

Can you change your set point weight?

While genetics play a major role in your body weight, your set point is not fixed and, therefore, can be changed. As opposed to a fixed number, body weight operates in a range with healthy upper and lower limits, and the settling point between these limits is determined by controllable behaviors.

Our body weight settling point can be changed through the regular practice of healthy eating habits, calorie and macronutrient intake, exercise, and activity. While diet and exercise are important for weight loss, diet has a greater impact as it helps to directly manage calorie intake to create a calorie deficit, which is the sole requirement for weight loss.

That being said, exercise, specifically resistance training, is an effective tool to support weight loss, given it helps to build muscle mass, which is one of the key components in metabolism. Research has shown that individuals with increased muscle mass have a higher resting metabolic rate (RMR) (13). Moreover, resistance training is more likely to enhance fat loss than cardio, as resistance training will increase the energy you expend when you are not working out (14).

Tips to Alter or Improve Your Settling Point Weight

Here are important tips to change your body’s set point weight:

Have realistic expectations. Unfortunately, many people begin a weight loss journey with unrealistic expectations, get frustrated, and give up. While there are many reasons you may not be losing weight, it’s important to understand that weight loss takes time and it’s normal to experience weight loss plateaus in the process.
Be open to learning. Understanding the science-based rationale of the dietary changes required for weight loss can increase adherence and serve as a motivator. Moreover, learning the difference between weight loss and fat loss fat can help to accurately set expectations in the process.
Set goals. Creating short-term and long-term personalized goals is very helpful for changing body weight and body composition. Long-term goals highlight a specific desired result, such as losing 20 pounds or reducing body fat to 20%, while short-term goals communicate a result you want quickly, such as meal prepping for the week or going to the gym after work.
Seek intrinsic and extrinsic motivators. Research has shown that intrinsic and extrinsic factors are important for keeping weight loss subjects on track (15). While intrinsic factors, such as self-esteem, are primary drivers, extrinsic factors, such as social standing and career opportunities, also play an important role.
Prepare yourself for challenges. Hurdles are to be expected in a weight loss journey and challenges – internal and external – can derail you if you’re not prepared. Everything from the struggle of everyday life to larger life events, such as holidays, breakups, and family troubles, must be endured during the weight loss process.
Ask for support. Interactions with supportive friends, family, colleagues, or health professionals are key during the weight loss process. Not only can they hold you accountable to your goals but they can help you weather the storm when challenges arrive.

FAQs

What should my set point weight be?

Your set point weight is the weight your body naturally hovers around and is influenced by genetics, height, sex, age, metabolism, hormones, lifestyle choices, and dietary habits. Contrary to popular belief, our set point weight is not fixed and is, therefore, often referred to as a settling point, as it can be changed through diet and lifestyle changes.

How do you reset your body weight set point?

Your body weight can be changed through diet and lifestyle changes, such as the implementation of a calorie deficit and increases in exercise, namely resistance training, and daily activity levels. Supporting your metabolism by reducing stress and improving sleep quality also helps to support body weight changes.

Can surgery change my set point weight?

Yes, certain bariatric surgery, also known as weight loss surgery, can alter your set point weight, however, it is not guaranteed. While some patients can maintain the weight loss through surgery, others gain the weight back. Research suggests that weight loss surgery success depends on complex behavioral and physiological factors and, just like traditional weight loss methods, patients must practice healthy eating habits and maintain a regular exercise routine to maintain their weight loss (16).

The Bottom Line

Set point weight theory suggests that the human body has a predetermined weight or fat mass range. Our set point weight is influenced by our genetics, height, sex, age, metabolism, hormones, lifestyle choices, and dietary habits. Contrary to popular belief, our set point weight is not fixed, rather, it is seen as a settling point between upper and lower ranges, which can be influenced by diet and lifestyle changes.

Oatmeal Applesauce Pancakes

Published on October 24, 2024 by Stephanie Kay

Made with rolled oats, applesauce, and cinnamon, these fluffy applesauce pancakes are full of fiber and flavors. Serve them with a drizzle of maple syrup and diced apple for a hearty and healthy fall-inspired breakfast.

Stack of oatmeal applesauce pancakes on a white plate with sautéed apples, pecans, and maple syrup on top with a whole apple and jar of milk in the background.

Whether you’ve got a jar of leftover applesauce in the fridge and you’re not sure what to do with it or you’re looking for a kid-friendly breakfast idea, this oatmeal applesauce pancake recipe is for you!

The combination of rolled oats, applesauce, yogurt, and warming spices ensures that these pancakes are moist, fluffy, and filled with fall flavors. Plus, they are made with minimal ingredients and prepared in a blender to ensure that prep time and clean-up are a breeze.

And the best part is, that they freeze very well so you can make a double or triple batch, freeze them, and enjoy quick and easy family-friendly breakfasts for days and weeks to come.

Close up of cinnamon applesauce pancakes on a white plate on a white background with maple syrup, pecans, and apples on top.

Why You’ll Love Them

Quick and Easy – Made in a blender and ready in under 30 minutes, these pancakes are perfect for a quick, easy, and healthy breakfast.
Full of Fiber – The combination of rolled oats and applesauce ensures that these fluffy pancakes contain 6 grams of fiber per serving.
Kid Friendly – The combination of applesauce, yogurt, and common ensures these pancakes are filled with flavors and textures the whole family can enjoy.
Great for Meal Prep – These cinnamon applesauce pancakes keep well in the fridge and freezer, making them a great make-ahead breakfast idea.

Ingredients for the best applesauce pancakes; rolled oats, applesauce, Greek yogurt, milk, egg, vanilla extract, baking powder, baking soda, salt, cinnamon ,and nutmeg.

Ingredients + Substitutions

Rolled Oats – To add fiber and create pancake batter. The recipe calls for rolled oats, however, you can use quick oats or oat flour if needed, steel-cut oats and instant oats are not recommended. If you don’t have oats, you can use whole wheat flour instead.
Applesauce – To add fiber, and some apple flavor, and ensure the pancakes are moist and fluffy. The recipe calls for unsweetened store-bought applesauce to keep the added sugar to a minimum, however, you can use homemade applesauce or sweetened applesauce if preferred.
Greek Yogurt – To add some protein. The recipe calls for unflavored or vanilla Greek yogurt or regular yogurt.
Milk – To thin the batter and add some more protein.
Egg – To add some more protein and bind the pancakes.
Spices – A combination of ground cinnamon and nutmeg to add some warming spices and flavor to the applesauce pancakes.
Maple Syrup – To add a hint of natural sweetness and flavor to the pancakes. I recommend pure maple syrup, however, brown sugar will also work.
Vanilla Extract – To add flavor and fragrance.
Leavening Agents – A combination of baking powder, baking soda, and salt to ensure to pancakes are light and fluffy.

Blender filled with wet ingredients and dry ingredients.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free rolled oats or swap the oats for almond flour.

To Make them Dairy-Free: Swap the Greek yogurt for coconut yogurt, the milk for coconut milk, and use coconut oil instead of butter to cook the pancakes.

To Make them Vegan: You can make these vegan applesauce pancakes but swapping the egg for a “flax egg”, the Greek yogurt for coconut yogurt, and cooking the pancakes in coconut oil instead of butter.

Griddle with cooked golden brown pancakes.

Red’s Nutrition Tip

While these cinnamon applesauce pancakes contain 11 grams of sugar per serving, the vast majority of the sugar is naturally occurring from the applesauce, Greek yogurt, and milk. When it comes to sugar, it’s important to understand there is a big difference between natural sugar and added sugar, as natural sugars typically contain fiber, vitamins, and minerals, which add essential nutrients and help to blunt spikes in blood sugar.

Plate with three cinnamon applesauce pancakes with diced apples on top on a white plate with a gold fork with a side of maple syrup, a side of Greek yogurt, and sautéed apples.

Serving Suggestions

These applesauce pancakes are a good source of complex carbohydrates, fat, and fiber. To create a balanced meal, I recommend serving them with an additional source of protein or adapting them to suit your macro or calorie needs. For example:

To add more protein, serve the applesauce pancakes with Greek yogurt, cottage cheese, pork or turkey bacon, and pork or chicken sausage.
To add more fiber, serve the pancakes with diced apples or fresh berries on top.
To add more healthy fats, serve the pancakes with a drizzle of nut butter on top.

Stack of cinnamon oatmeal applesauce pancakes with maple syrup drizzling on top and running down the pancakes.

Storage + Reheating

To Refrigerate: Once cooled, transfer the applesauce pancakes to a plate, allow them to cool completely, then place them in an airtight container and store them in the fridge for up to 7 days.

To Freeze: Layer cooled pancakes between sheets of waxed paper, this will help to prevent them from sticking once frozen, then transfer them to an airtight container or bag in the freezer for up to 3 months.

To Reheat: The pancakes can be reheated on a baking sheet in the oven at 350°F for 3-5 minutes or in the microwave for 30 seconds to 1 minute. Frozen applesauce pancakes can be reheated in an oven at 350°F for 5-10 minutes, or in the microwave for 2-3 minutes.

Stack of fluffy applesauce pancakes on a white with apples a wedge missing and apples and pecans on top.

More Healthy Pancake Recipes:

Pork Bacon vs. Turkey Bacon: Which is Healthier?

Published on October 22, 2024 by Stephanie Kay

Turkey bacon is often touted as a healthier alternative to regular bacon, but how much healthier is it, if at all? Here is a breakdown and nutrition comparison of pork bacon vs. turkey bacon.

Strips of cooked bacon on parchment paper.

What’s the difference between regular bacon and turkey bacon?
How is bacon made?
How is turkey bacon made?
Pork Bacon vs. Turkey Bacon: Nutrition
Calories
Protein
Fat
Carbohydrates
Sugar
Cholesterol
Sodium
Micronutrients
Other Factors to Consider
So, is turkey bacon healthier than regular bacon?

What’s the difference between regular bacon and turkey bacon?

Pork bacon, often referred to as regular bacon, is a form of salt-cured meat made from pork belly, shoulder, or loin. Turkey bacon is a cured meat product made from chopped turkey meat, including the thighs, breasts, and skin. Both pork bacon and turkey bacon are forms of processed meat.

How is bacon made?

There are 3 primary methods for making pork bacon: dry curing, wet curing, and uncured (1).

Traditional pork bacon is made through dry curing, where the pork is rubbed with salt and seasonings, such as maple syrup, before allowing it to “rest” or cure for several weeks. Once cured, the pork is smoked over wood chips, such as cherry or hickory, and then hung to dry for up to several months before it’s packaged for consumers.

Most modern-day bacon is made by wet curing. First, a liquid brine with sodium nitrate, sugar, salt, and/or other seasonings is injected into the pork to add moisture and flavor, before it is cooked or smoked in a commercial oven.

Some manufacturers make uncured bacon, which hasn’t been cured with synthetically sourced nitrates and nitrites. Rather, it is made by injecting pork belly with an all-natural solution that consists of sugar, salt, water, and celery or beet powder, which are natural nitrites that offer curing properties without synthetic chemicals.

How is turkey bacon made?

Turkey bacon is made from ground turkey meat and often includes a combination of white and dark meat. Once ground, the meat is seasoned, shaped, and cured with a solution made of salt, sugar, and sodium nitrates. Once cured, the meat is cooked or smoked with additional seasonings to create a bacon-like flavor, before being cut into thin bacon-like strips.

Much like regular bacon, manufacturers also produce uncured turkey bacon that has not been cured with synthetically sourced nitrates and nitrites.

Infographic with nutrition comparison of pork bacon vs. turkey bacon: ; calories, protein, fat, carbohydrates, sugar, saturated fat, cholesterol, and sodium.

Pork Bacon vs. Turkey Bacon: Nutrition

Here is a calorie and macronutrient comparison of a 1-ounce serving of unprepared pork bacon vs. turkey bacon (2, 3).

Nutrition per 1 ounce (2 slices)	Pork Bacon	Turkey Bacon
Calories	111 calories	64 calories
Protein	3.9 grams	4.5 grams
Fat	10.5 grams	4.8 grams
Saturated Fat (SFA)	3.6 grams	1.3 grams
Carbohydrates	0 grams	0.6 grams
Sugar	0 grams	0.5 grams
Cholesterol (TC)	19 mg	24 mg
Sodium	213 mg	303 mg

Calories

Pork bacon contains more calories than turkey bacon. A 1-ounce serving of pork bacon contains 111 calories, while a 1-ounce serving of turkey bacon contains 64 calories.

Protein

Turkey bacon contains slightly more protein than pork bacon. A 1-ounce serving of pork bacon contains 3.9 grams of protein, while a 1-ounce serving of turkey bacon contains 4.5 grams of protein.

Fat

Pork bacon contains twice as much fat as turkey bacon. A 1-ounce serving of pork bacon contains 10.5 grams of fat, while a 1-ounce serving of turkey bacon contains 4.8 grams of fat.

Pork bacon also contains more saturated fat than pork bacon. A 1-ounce serving of pork bacon contains 3.6 grams of saturated fat, while a 1-ounce serving of turkey bacon contains 1.3 grams of saturated fat.

Carbohydrates

Pork bacon does not contain any carbohydrates, while turkey bacon contains a small amount. A 1-ounce serving of pork bacon contains 0 grams of carbohydrate, while a 1-ounce serving of turkey bacon contains 0.6 grams of carbohydrate.

Sugar

Pork bacon and turkey bacon typically contain a small amount of added sugar, although it can vary by brand and recipe. A 1-ounce serving of pork bacon contains 0 grams of sugar, while a 1-ounce serving of turkey bacon contains 0.5 grams of sugar.

Cholesterol

Pork bacon contains less cholesterol than turkey bacon. A 1-ounce serving of pork bacon contains 19 mg of cholesterol, while a 1-ounce serving of turkey bacon contains 24 mg of cholesterol.

Sodium

Turkey bacon contains more sodium than pork bacon. A 1-ounce serving of pork bacon contains 213 grams of sodium, while a 1-ounce serving of turkey bacon contains 303 grams of sodium. However, this can vary significantly by brand and recipe.

Micronutrients

Here is a vitamin and mineral comparison between regular bacon and turkey bacon for total content per 1-ounce serving of unprepared pork bacon and turkey bacon (2, 3).

Nutrition per 1 ounce (2 slices)	Pork Bacon	Turkey Bacon
Vitamin A	11 IU	10 IU
Vitamin B1 (Thiamin)	0.08 mg	0.01 mg
Vitamin B2 (Riboflavin)	0.02 mg	0.07 mg
Vitamin B3 (Niacin)	1.14 mg	1.14 mg
Vitamin B5 (Pantothenic Acid)	0.16 mg	0.19 mg
Vitamin B6	0.08 mg	0.07 mg
Vitamin B9 (Folate)	0 mcg	2.83 mcg
Vitamin B12	0.14 mcg	0.34 mcg
Vitamin C	0 mg	0 mg
Vitamin E	0.12 mg	0.03 mg
Vitamin D	5 IU	O IU
Calcium	1.70 mg	22.68 mg
Copper	0.01 mg	0.02 mg
Iron	0.11 mg	0.40 mg
Magnesium	3.69 mg	4.53 mg
Manganese	0 mg	0 mg
Potassium	56.99 mg	98.99 mg
Phosphorus	47.06 mg	62.94 mg
Selenium	5.69 mg	4.48 mg
Zinc	0.32 mg	0.72 mg

Regular bacon and turkey bacon have a similar amount of micronutrients overall. Regular bacon contains more vitamin A, vitamin E, vitamin D, and selenium; however, turkey bacon contains more calcium, iron, magnesium, potassium, phosphorus, and zinc.

Other Factors to Consider

In addition to nutrition, here are some other factors to consider when it comes to turkey bacon and regular bacon.

Level of Processing

Both pork bacon and turkey bacon are processed foods, however, turkey bacon is more processed than pork bacon. Regular bacon can be made from minimal ingredients, typically pork belly and salt, while turkey bacon requires more ingredients and must undergo processing to create a product with a bacon-like flavor and texture.

Here are the ingredients in the most popular regular and turkey bacon brand (4, 5, 6):

Bacon: Pork Cured with Water, Salt, Sugar, Sodium Phosphates, Sodium Ascorbate, Sodium Nitrite
Turkey Bacon: Turkey, Mechanically separated turkey, Sugar, Salt, Potassium Lactate, Water, Potassium Chloride, Smoke Flavor, Sodium Diacetate, Sodium Phosphates, Sodium Ascorbate, Autolyzed Yeast Extract, Sodium Nitrite, Soy Lecithin

Here are the ingredients in a popular natural and organic regular and turkey bacon brand (7, 8):

Natural Bacon: Pork, Water, Sea Salt, Cane Sugar, Cultured Celery Powder.
Natural Turkey Bacon: Organic Turkey, Water, Sea Salt, Celery Powder, Organic Onion Powder.

While studies have linked processed meat to an increased risk of heart disease, cancer, and overall mortality, the overall risk is fairly small (9).

Nitrates

Commercially processed meats, including regular bacon and turkey bacon, are made with sodium nitrate: a preservative that has been linked to some serious health conditions, including cancer.

Manufacturers add nitrites to meats to preserve them and increase shelf life. Nitrites are the reason why cured meat is pink or red, as they react with proteins in the meat to change its color, which would otherwise turn brown.

While sodium nitrate is a preservative used in commercial pork and turkey bacon, nitrates and nitrites also occur naturally in vegetables and drinking water (9). In fact, according to one study people consume roughly 80% of their nitrate intake from vegetables, and certain forms may even reduce the risk for some types of cancer and other diseases (10, 11, 12).

Therefore, it appears that the nitrates found in processed meat products are the same as those from vegetable products, according to the research, their biological effects seem to differ. Overall, nitrates consumed through processed meats appear to dose-dependently form carcinogenic nitrosamines (9).

Taste

Pork bacon has a smokier, fattier, and saltier flavor than turkey bacon, which has a much leaner and milder flavor.

Dietary Restrictions

Certain dietary restrictions, be they health or religious restrictions, may prohibit the consumption of certain forms of bacon. The consumption of pork is prohibited in certain religions, including Jews, Muslims, and some Christian denominations, making turkey bacon a good alternative. Moreover, while regular bacon is naturally gluten-free, some brands may add gluten-containing flavorings and seasonings, which makes them unavailable to celiacs and individuals sensitive to gluten. Fortunately, both pork bacon and turkey bacon are available in gluten-free versions.

So, is turkey bacon healthier than regular bacon?

In the debate of turkey bacon vs. regular bacon, the best option comes down to personal preference. While turkey bacon contains fewer calories, more protein, and less fat, pork bacon contains fewer carbohydrates, less sugar, less cholesterol, and less sodium.

Turkey bacon is more processed than pork bacon and typically contains more added ingredients, however, the exact level of processing and ingredients will vary by brand.

Turkey bacon is a good option for individuals looking to reduce calorie intake or individuals who can’t consume pork, and pork bacon is a good option for individuals who are looking to reduce sodium intake from bacon and their consumption of processed foods.

Overall, both forms of bacon can be included in a healthy diet in moderation and, regardless of which option you choose, it is best to read the label to opt for the most natural bacon possible.

The Bottom Line

Pork bacon is lower in carbohydrates, sugar, cholesterol, and sodium, and is typically less processed than turkey bacon. Turkey bacon is lower in calories and fat and higher in protein than regular bacon. If you prefer pork bacon, cook regular bacon, if you want a lower-calorie option, cook turkey bacon. In both cases, read the label and opt for versions with natural ingredients and limited sodium.

Greek Chicken Casserole

Published on October 17, 2024 by Stephanie Kay

Made in one pan and packed full of protein and veggies, this Greek chicken casserole is perfect for a weeknight meal. The combination of chicken, orzo pasta, and cheese ensures it’s a delicious dish the whole family can enjoy.

Greek chicken casserole with a serving spoon and a side of sundried tomatoes, parsley, and a tea towel.

If you’ve been around here long enough, you’re likely aware that I love a good casserole. Not the old-school back of canned soup casserole, but an easy one-pan recipe that is full of healthy whole foods and packed full of protein, veggies, and healthy fats.

I’ve shared plenty of casserole recipes on my site, and there are lots more to come, so consider this Greek chicken casserole just another delicious and nutritious recipe you can add to your casserole repertoire.

Close up of Greek chicken casserole with a serving spoon.

Why You’ll Love It

Made in One Pan – This dump-and-bake recipe requires minimal prep time and minimal cleanup.
High in Protein – With 30 grams of protein per serving, this Greek chicken casserole is a high-protein dinner idea.
Great for Meal Prep – Once cooked, this casserole keeps well in the fridge and freezer making it a great make-ahead meal.

Ingredients for Greek chicken orzo casserole: orzo, chicken, onion, garlic, sundried tomato, spinach, feta, garlic, lemon, chicken broth, oregano, and salt.

Ingredients + Substitutions

Chicken – To ensure the casserole is protein-packed. The recipes called for cooked chicken, you can use the meat of skinless chicken breasts or skinless, boneless chicken thighs, or any combination of chicken meat you have on hand.
Orzo – To add some complex carbohydrates. If you can’t find orzo, you can use another small pasta shape, such as ditalini, or use white rice or quinoa instead.
Onion and Garlic – To flavor the casserole. I use fresh onion and garlic, but you can use onion powder and garlic powder if needed. See the notes section of the recipe card for details.
Sundried Tomatoes – To add some veggies. I think sundried tomatoes work best, but sliced cherry tomatoes will also work.
Spinach – To add some leafy greens 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.
Kalamata Olives – To add some healthy fats, although you can omit them if desired.
Feta – To add some more protein.
Oregano – To add some Greek flavor. I used dried oregano, but you can swap it for thyme or use fresh oregano if needed, see the notes section of the recipe card for details.
Lemon – A combination of lemon juice and lemon zest to add some more flavor. I used fresh lemon juice but you can use concentrate and omit the zest if needed.
Broth – To add flavor and cook the orzo, but you can use chicken stock or water if needed.
Salt and Pepper – To season the casserole.

White casserole dish with diced red onion and olive oil.

White casserole dish with diced red onion, orzo, spinach, sundried tomatoes, oregano, and salt.

Dietary Adaptions

To Make it Gluten-Free: Swap the orzo for gluten-free orzo, white rice, or quinoa. Cauliflower rice cannot be used in this recipe, the ratios will not work.

To Make it Dairy-Free: Use dairy-free feta or omit it completely.

White casserole dish with onion, orzo, spinach, sundried tomatoes, oregano, salt, shredded chicken, feta cheese, lemon juice, and lemon zest.

White casserole dish with onion, orzo, spinach, sundried tomatoes, oregano, salt, shredded chicken, feta cheese, lemon juice, lemon zest, and chicken broth.

Red’s Nutrition Tip

Not only does adding feta to the casserole add a bit of Greek flavor, but it adds a good boost of protein as feta is one of the highest protein cheeses.

Baked Green chicken casserole in a white casserole dish with parsley and feta sprinkled on top.

Serving Suggestions

This Greek chicken casserole is a well-balanced meal with protein, carbohydrates, fiber, and plenty of healthy fats. That said, you can adapt the recipe to suit your personal dietary needs, for example:

To add more protein, add a 1/2 pound of shredded, cooked chicken to the recipe, along with an additional 1 cup of chicken broth.
To add more vegetables, add 1 cup of diced artichoke hearts, zucchini, or bell peppers, along with an additional 1/4 cup of chicken broth. You can also serve the casserole with a side of green salad with diced cucumber and tomatoes.
To make it low-fat, omit the olive oil and use low-fat feta cheese.

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

Yes! Combine the ingredients as per the instruction in a slow cooker or crock pot, instead of a casserole dish, cover, and cook on high for 2 1/2 to 3 hours or low for 5 to 6 hours, until the liquid is absorbed and the orzo is tender.

Storage + Reheating

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

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

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

Greek chicken casserole with a serving spoon.

More Chicken Casserole Recipes:

9 Foods High in Vitamin D

Published on October 15, 2024 by Stephanie Kay

Adequate vitamin D is important for overall health; however, many people are deficient and, in the darker months, our bodies produce less due to decreased sun exposure. So here is a list of the top 9 foods high in vitamin D to ensure you’re meeting optimal levels.

Salmon fillets on a wood cutting board on a dark background with pepper sprinkled on top.

What is Vitamin D?
Benefits of Vitamin D
How much vitamin D do you need?
Can you take too much vitamin D?
List of Foods Rich in Vitamin D
1. Trout
2. Swordfish
3. Salmon
4. Mackerel
5. Sardines
6. Herring
7. Mushrooms
8. Eggs
9. Beef Liver
Ranking of Vitamin D Foods per Serving
What foods are fortified with vitamin D?
What is the best supplement source of vitamin D?
FAQs

What is Vitamin D?

Vitamin D is a fat-soluble vitamin and one of many essential micronutrients required for optimal health. Also known as the “sunshine” vitamin, Vitamin D is naturally produced by the body through exposure to sunlight and is found in many natural food sources, added to others, and is available in supplemental form.

In foods and dietary supplements, there are two main types of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) ⁽¹⁾. Vitamin D2 is found in mushrooms and commonly used in fortified foods, while vitamin D3 is found in animal foods. Vitamin D2 is not as bioavailable as D3, however, it can still raise levels of vitamin D in the body.

All forms of vitamin D are fat-soluble and, therefore, the presence of fat in the gut enhances vitamin D absorption ⁽²⁾.

Benefits of Vitamin D

Vitamin D plays many roles in the body and adequate levels have been associated with a range of health benefits including improved calcium absorption, immune health, bone health, muscle health, heart health, and overall well-being ^{(3, 4, 5)}. Research on vitamin D has also shown it to be beneficial for specific health conditions such as diabetes, multiple sclerosis, and potentially depression ^{(6, 7)}.

How much vitamin D do you need?

The current Recommended Dietary Allowance (RDA) for vitamin D varies by age and sex ⁽⁸⁾:

Infants 0-12 months: 400 IU/day (10 mcg/day)
Kids 1-13 years: 600 IU/day (15 mcg/day)
Teenagers 14-18 years: 600 IU/day (15 mcg/day)
Adults 19–50 years: 600 IU/day (15 mcg/day)
Adults 51–70 years: 600 IU/day (15 mcg/day)
Adults >70 years: 800 IU/day (20 mcg/day)

The RDA reflects the average daily intake amount that is estimated to meet the nutrient requirements of nearly all healthy individuals without health conditions. Research suggests that approximately 50% of the global population and 35% of the United States population suffer from vitamin D deficiency ⁽⁹⁾.

Can you take too much vitamin D?

Yes, too much vitamin D can be harmful. In the United States and Canada, the tolerable upper intake level (UL) of vitamin D is 4,000 IU (100 mcg) per day for adults and teenagers and 2,000 IU (50 mcg) per day for children. Excessive intake of vitamin D has been shown to cause negative side effects such as nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones ⁽¹⁰⁾.

Infographic of list of foods high in vitamin D.

List of Foods Rich in Vitamin D

Here is a list of the top food sources of vitamin D.

1. Trout

While all fatty, oil fish contain vitamin D, trout contains more vitamin D than any other fish. Trout is also one of the best sources of vitamin B12 and a good source of protein and healthy fats. Steelhead, rainbow, or lake trout can be cooked whole or as fillet, and can also be purchased in canned versions. A 3-ounce serving of cooked rainbow trout contains 645 IUs of vitamin D ⁽¹¹⁾.

2. Swordfish

Swordfish is also a good food source of vitamin D, as well as omega-3 fatty acids, selenium, niacin, and lean protein. Swordfish can be grilled, pan-seared, baked or, poached, and also works well as ceviche. A 3-ounce serving of cooked swordfish contains 566 IU of vitamin D ⁽¹²⁾.

3. Salmon

Salmon is well-known for being a great source of protein and healthy fats, and it’s also a great source of vitamin D. Salmon is great baked, grilled, or broiled and works well in sandwiches, tacos, and salads. A 3-ounce serving of canned salmon contains 493 IU of vitamin D ⁽¹³⁾.

4. Mackerel

Mackerel is considered one of the most nutritious fishes as it’s particularly rich in omega-3 fatty acids, vitamin B12, selenium, niacin, and phosphorus. Mackerel is delicious pan-fried or barbequed and is frequently used in sushi. A 3-ounce serving of raw mackerel contains 248 IU of vitamin D ⁽¹⁴⁾.

5. Sardines

Sardines, especially canned sardines, are one of the most nutrient-dense and underrated foods. Not only are they great sources of protein, healthy fats, and micronutrients, but they are incredibly inexpensive and versatile. Canned sardines can be eaten on toast or crackers, in sandwiches or pasta, or on their own straight out of the can. A 3-ounce serving of canned sardines contains 164 IU of vitamin D ⁽¹⁵⁾.

6. Herring

This small fish packs a mighty punch when it comes to nutrition, as a serving of herring contains 24% of the Daily Value (DV) of vitamin D. While less popular in North America, herring, particularly pickled herring, is a popular food in many parts of Europe, and is commonly consumed with bread or potatoes. A 3-ounce serving of raw herring shoulder contains 142 IU of vitamin D ⁽¹⁶⁾.

7. Mushrooms

Mushrooms are the only plant food to contain substantial levels of vitamin D and it is found in the form of vitamin D. Like humans, mushrooms biosynthesize vitamin D from sun exposure and, therefore, certain varieties of mushrooms contain more vitamin D than others, especially mushrooms that have been exposed to UV light ⁽¹⁷⁾. Chanterelles and morel mushrooms are particularly high in vitamin D compared to other varieties. A 1-cup serving of raw chanterelle mushrooms contains 114 IU of vitamin D ⁽¹⁸⁾.

8. Eggs

Eggs, especially egg yolks, are a great source of vitamin D. While most of the protein is found in the white, the yolk is the primary source of healthy fats and micronutrients in whole eggs. A 2-egg serving of large eggs contains 82 IU of vitamin D ⁽¹⁹⁾.

9. Beef Liver

Organ meats are rich in micronutrients, and the liver is a particularly great source of vitamin D, vitamin A, and iron. However, because animal liver is so nutrient-dense, it should be consumed in moderation, as it can cause health concerns due to the high levels of vitamin A ⁽²⁰⁾. A 3-ounce serving of beef liver contains 42 IU of vitamin D ⁽²¹⁾.

Ranking of Vitamin D Foods per Serving

Food	Serving Size	Vitamin D (IU) per Serving
Trout	3 ounces	645
Swordfish	3 ounces	566
Salmon	3 ounces	493
Mackerel	3 ounces	248
Sardines	3 ounces	164
Herring	3 ounces	142
Mushrooms	1 cup	114
Eggs	2 eggs	82
Beef Liver	3 ounces	42
Tuna	3 ounces	40
Pork	3 ounces	39
Cod	3 ounces	31
Chicken	3 ounces	14

All nutrition data is based on FoodData Central.

What foods are fortified with vitamin D?

While vitamin D is naturally present in many whole foods, it is also added to certain processed foods in a process known as fortification. The list of foods fortified with vitamin D include:

Milk, and other dairy products such as yogurt and cheese
Ready-to-eat breakfast cereals
Orange juice
Non-dairy milk, such as almond milk, rice milk, and soy milk
Infant formulas

The top 5 fortified foods with the highest vitamin D content per serving are ⁽²²⁾:

Chocolate Milk: 1 cup contains 128 IU of vitamin D
Almond Milk: 1 cup contains 101 IU of vitamin D
Breakfast Cereal: 1 cup contains 100 IU of vitamin D
Orange Juice: 1 cup contain 100 IU of vitamin D
American Cheese: 1 ounce contains 85 IU of vitamin D

What is the best supplement source of vitamin D?

Cod liver oil is the best supplemental source of vitamin D. For those who don’t like eating fatty fish, fish liver oils are a great alternative. One tablespoon (13.6 grams) of cod liver oil contains 1,360 IU of vitamin D, which is 170% of the Daily Value (DV) ⁽²³⁾.

That said, because cod liver oil is so high in vitamin A, it can be dangerous if consumed in excess ⁽²⁰⁾. The tolerable upper intake level (UL) for vitamin A is 3,000 mcg per day and one teaspoon (4.5 grams) of cod liver oil contains 1,350 mcg ^{(23, 24)}. It is best to speak with a health professional before taking cod liver oil and vitamin D supplements.

FAQs

What is the best source of vitamin D?

While the primary source of vitamin D is sunlight, fatty fish is the best food source of vitamin D.

Are any fruits high in vitamin D?

Vitamin D is not naturally found in fruit, however, some orange juices are fortified with vitamin D.

Are any vegetables high in vitamin D?

Mushrooms are the only vegetable to naturally contain vitamin D.

The Bottom Line

Vitamin D is an essential micronutrient. It is naturally produced by the body through exposure to sunlight, found in certain whole foods, added to some processed foods, and can be consumed through dietary supplements. The best sources of dietary vitamin D are fatty fish and mushrooms. It is best to speak with a healthcare provider before trying vitamin D supplementation.

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Turkey Chili Recipes:

Table of contents

The Best Plant-Based Protein Sources

1. Seitan

2. Tempeh

3. Sprouted Grain Bread

4. Edamame

5. Extra-Firm Tofu

6. White Beans

7. Lentils

8. Pinto Beans

9. Chickpeas

10. Black Beans

Ranking of Plant-Based Proteins

Plant-Based Protein-to-Calorie Ratio

Other Sources of Plant-Based Protein

Plant-Based Protein FAQs

The Bottom Line

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage

More Mediterranean Bowls and Couscous Recipes:

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Slow-Cooker Recipes:

Table of contents

What is metabolism?

How does metabolism work?

Components of Metabolism

TDEE = BMR + TEF + EAT + NEAT

What is Basal Metabolic Rate (BMR)?

What is the Thermic Effect of Food (TEF)?

What is Exercise Activity Thermogenesis (EAT)?

What is Non-Exercise Activity Thermogenesis (NEAT)?

What is a “slow” metabolism or “fast” metabolism?

How does metabolism impact weight?

Does diet impact metabolism?

Does muscle increase metabolism?

Does exercise increase metabolism?

Does metabolism slow with age?

What causes slow metabolism?

How to Speed Up Your Metabolism

1. Eat more protein.

2. Resistance train to build muscle.

3. Exercise regularly.

4. Increase your NEAT.

5. Get good sleep.

The Bottom Line

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Ground Turkey Recipes:

Table of contents

What is Mindful Eating?

Mindful Eating vs. Mindless Eating

The 3 Principles of Mindful Eating

1. Be aware.

2. Be present.

3. Be non-judgmental.

Benefits of Mindful Eating

How to Practice Mindful Eating

1. Honor the food.

2. Engage all of your senses.

3. Plate your food.