Stephanie Kay Nutrition

Real Food for Real Life

Red Lentil Tofu Curry

Published on by

Ready in 30 minutes, this creamy red lentil tofu curry is a protein-packed vegetarian meal perfect for a weeknight dinner. Serve it with rice and naan for a delicious and nutritious meal filled with Indian flavors.

Two bowls of red lentil tofu curry with white rice and cilantro on top and a side of naan bread.

As many of you know, I love a good curry. Not only are they full of flavor, but they are quick, easy, and relatively inexpensive to make. With a few simple ingredients and pantry staples you can create a hearty and healthy meal without much effort.

Whether it’s a weeknight dinner, a Friday night, or a Meatless Monday, curry is a great way to feed a crowd and something that the whole family can enjoy. So, if you’re looking for a new vegetarian meal idea, whip up this lentil tofu curry and enjoy a delicious and nutritious plant-based feast.

Large pot with vegan red lentil curry with tofu with a side of white rice, red pepper flakes, and cilantro.

Why You’ll Love It

  • Made in One Pot – This quick and easy one-pot recipe is ready in 30 minutes.
  • High in Protein – The combination of red lentils and tofu ensures this curry has over 25 grams of plant-based protein per serving.
  • High in Fiber – With 10 grams of fiber per serving, this lentil tofu curry is hearty and filling.
  • Vegetarian – This is a gluten-free, dairy-free, vegetarian, and vegan recipe for everyone to enjoy.
Ingredients for tofu lentil curry: red lentils, block of tofu, coconut milk, onion, garlic, ginger, carrot, spinach, curry powder, cumin, turmeric, salt, broth, and rice.

Ingredients + Substitutions

  • Red Lentils – To add some plant-based protein and fiber. I used red lentils because I think they provide a better texture, but green or brown lentils will also work.
  • Tofu – To add some more plant-based protein. You can use firm or extra-firm tofu.
  • Coconut Milk – To ensure the curry is rich and creamy. I used full-fat coconut milk but you can use light coconut milk or almond milk if preferred.
  • Spices – A combination of curry powder, cumin, turmeric, and salt to flavor the curry. You can use any style of curry powder you like, garam masala will also work.
  • Onion, Garlic, and Ginger – To add some flavor and fragrance. I used fresh ginger, garlic cloves, and a whole onion, but you can use powders if preferred. See the notes section of the recipe card for details.
  • Carrot – To add some veggies.
  • Spinach – To add some greens and micronutrients.
  • Vegetable Broth – To cook the lentils and make the creamy sauce, water will also work.
  • Rice – To serve, although optional. You can use white rice, brown rice, or cauliflower rice.
  • Cilantro – To serve, although optional.
Large pan with brown tofu cubes.
Large pan with sauteed onion, carrots, garlic, ginger, curry powder, cumin, turmeric, and salt.

Dietary Adaptions

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

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

Large pan with sauteed onion, carrots, garlic, ginger, curry powder, cumin, turmeric, salt, and raw red lentils.
Large pot with veggies, spices, red lentils, diced tomatoes, coconut milk, and broth.

Red’s Nutrition Tip

I made this lentil curry with tofu, however, if you wanted to increase the protein content of the meal you could use tempeh instead. While tofu and tempeh are both made from soybeans, tempeh is fermented and has a lower calorie and higher protein content than tofu.

Large pot with cooked lentil curry.
Large pot with red lentil curry with browned tofu on top.

Serving Suggestions

This tofu lentil curry is a balanced meal filled with protein, complex carbohydrates, fiber, and healthy fats that can be enjoyed on its own or adapted to suit your personal dietary needs. For example:

  • To make it lower in fat, use light coconut milk.
  • To make it more filling or make more portions, serve it with steamed rice and naan bread.
  • To add more veggies and fiber, add 1-2 cups of cabbage, green peppers, green beans, or broccoli.
Large pan with lentil tofu curry with cilantro on top with rice and red pepper flakes.

Storage + Reheating

To Refrigerate: Allow the curry to cool completely and then transfer to an airtight container in the fridge for up to 5 days.

To Freeze: Transfer the cooled tofu and red lentil curry to an airtight container and freeze for up to 3 months.

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

Close up of bowl with tofu lentil curry with basmati rice, cilantro, and chilies.

More Vegetarian Curry Recipes:

Should Women Take Creatine?

Published on by

Creatine is one of the most well-researched and popular supplements in the fitness industry, but should women take creatine too? Here is everything you need to know about creatine, how it affects women, and some tips on how to pick a good creatine supplement.

Scoop of creatine powder and creatine capsules with a dumbbell on a grey background.

Table of contents

What is creatine?

Creatine is a naturally occurring compound produced by the body and is derived from the amino acids glycine, arginine, and methionine, which are the building blocks of protein (1). Creatine is primarily made by the liver and the vast majority of creatine, roughly 95%, is stored in skeletal muscle as phosphocreatine, while the remainder is stored in the brain and testes.

While creatine is naturally produced by the body, it is also found in protein-rich foods such as red meat, seafood, and animal milk, and supplements, and both dietary creatine and endogenous production equally contribute to the body’s creatine stores (2, 3). More specifically, the body biosynthesizes roughly 1 gram of creatine per day and derives the other 1 gram per day from the diet (4).

Since creatine can be metabolized by the body, it is not considered a conditionally essential nutrient, however, creatine supplementation has been shown to have many health benefits.

Infographic on what is creatine and how does creatine work.

How does creatine work?

Put simply, creatine helps your muscles produce more energy during exercise.

Adenosine triphosphate (ATP) is your body’s fuel source and it drives almost every process in the body. ATP is made up of one adenosine molecule and three phosphate groups and when de-phosphorylated, or a phosphate group is removed, energy is created for your muscles, which results in which results in adenosine diphosphate (ADP). Creatine stores high-energy phosphate groups in the form of phosphocreatine, which are “donated” ADP to regenerate it to ATP (5, 6).

More creatine results in a higher potential for ATP regeneration, or energy for our cells, which is particularly relevant under conditions of high energy demand, such as high-intensity exercise.

Infographic on the benefits of creatine (increase strength and powder output, increase lean muscle mass, support muscle recovery, and increase cognitive function) and side effects of creatine (water weight gain and digestive discomfort) for women.

Benefits of Creatine

Here is a list of the pros of creatine supplementation.

Increases strength and power output.

The primary benefit of creatine is its improvement in strength and power output, especially in resistance training. Creatine supplementation can help to increase energy stores and improve performance during high-intensity exercise which requires maximal muscle efforts ranging from 30 to 150 seconds, such as weightlifting and sprinting (4). Not only have these effects been seen in trained athletes, but the supplementation of creatine for this has been well-researched in the general population, including the elderly and women (7, 8, 9, 10).

Increases lean muscle mass.

Muscle hypertrophy, or an increase in muscle mass, size, and strength, is the inevitable result of progressive increases in resistance training. When creatine is used in conjunction with effective resistance training, it can modestly increase the rate of lean muscle mass development and improve body composition (7, 9, 11, 12).

Supports muscle recovery.

While creatine appears to play an important role in muscle damage and recovery, it seems to have a paradoxical effect. Several studies have shown that creatine supplements help to promote recovery from muscle-damaging exercise, however, some research suggests that chronic, long-term supplementation may have the opposite effect (13). One possible explanation for this is that individuals who regularly supplement with creatine can work harder than they would otherwise, which could lead to great muscle damage.

Improves cognitive function.

Some newer research suggests that creatine may improve cognitive function in acute conditions, such as sleep deprivation and exercise, as well as in chronic conditions, such as brain injury, Alzheimer’s disease, and aging (14). There is also some early research suggesting that creatine supplementation may be helpful for individuals with major depressive disorder or bipolar disorder (15).

Side Effects of Creatine

Here is a list of the cons of creatine supplementation.

Water weight gain.

Creatine supplementation can cause some short-term weight gain due to an increase in total body water weight. This increase in weight is not an increase in body fat. Creatine is an osmotically active substance that draws water into your cells, which may temporarily cause weight to increase and may even cause your muscles to appear larger. Weight gain after a creatine loading phase ranges between 2-4 pounds, however, some research found that men experience more water retention than women (16, 17).

Digestive discomfort.

Excessive doses of creatine can cause digestive issues including diarrhea, gas, and/or bloating (18). For this reason, individuals should follow the recommended dosing or reduce the dose, take it with meals, and/or spread their dose throughout the day if needed.

Is creatine safe?

To be clear, creatine is NOT a steroid. Creatine is one of the most well-studied supplements and most effective at improving exercise performance. Overall, the research suggests that creatine is safe for most people to take. There is no evidence to suggest that creatine has a negative effect on the liver or kidneys, however, individuals with preexisting liver or kidney concerns should consult with their doctor before taking a creatine supplement.

How does creatine affect women?

Although much of the creatine research has been conducted on men, creatine supplementation has been shown to have several health benefits in women. In addition to increasing strength and power output and increasing lean body mass, research has shown that creatine supplementation may be of particular importance during menses, pregnancy, post-partum, as well as during and post-menopause (19).

When paired with resistance training, creatine further augments body composition and bone mineral density, particularly in post-menopausal females (20).

Creatine supplementation was shown to have a positive effect on memory and cognition, especially in menopausal women who are more prone to inflammation, and mood swings induced by hormonal changes during the menstrual cycle (19).

Moreover, the increase in water retention from creatine can help to increase hydration which may be beneficial during the luteal phase of the menstrual cycle (21). This may help with thermal regulation and hydration during the luteal phase, which may be beneficial for exercise performance.

Creatine supplementation has also shown to be particularly helpful for women who are vegan or vegetarian, as they tend to have lower creatine stores due to their reduced intake of animal foods, which are the primary source of dietary creatine (22).

Overall, creatine supplementation is as safe and effective for women as it is for men.

How much creatine should women take?

While there are no hard rules for creatine supplementation, it is recommended that individuals begin with a loading phase to maximize muscle creatine stores before starting a maintenance dose to maintain elevated stores.

The loading dose is typically recommended at roughly 20 grams per day (0.3 g/kg/day) for at least 3 days, before beginning the maintenance dose of 3-5 grams per day (0.04 to 0.07 g/kg/day) (23).

As noted, the loading phase has been associated with temporary weight gain due to water retention, but this is generally a short-term effect that does not impact long-term weight. It is important to drink extra water during this phase to ensure proper hydration.

Does creatine work for everyone?

While creatine is highly effective for most people, there is a small segment of the population referred to as “non-responders” that show little to no benefit from creatine supplementation (24).

Can creatine help with weight loss?

While creatine supplementation does not directly cause weight loss, when consumed in consumption with a calorie deficit, it can indirectly support weight loss and improve body composition by increasing lean body mass and supporting metabolism.

Although some individuals may experience weight gain from increased water retention after taking creatine, this is temporary and not reflective of an increase in body fat.

How to Choose a Creatine Supplement

Creatine powder is a tasteless and odorless powder, and relatively inexpensive compared to other supplements. Here are some tips on how to choose the best creatine supplement:

  1. Look for creatine monohydrate. Creatine monohydrate is the most extensively researched and cost-effective creatine derivative on the market. While there are many forms of creatine, creatine monohydrate supplementation has consistently shown benefits (25).
  2. Look for third-party testing. Much like protein powder, creatine supplements are not regulated by the FDA, therefore, it is beneficial to opt for creatine powders that have been third-party tested to ensure that they contain all the ingredients in the amounts listed on the label. Whenever possible, opt for creatine supplements that are labeled with NSF Certified for Sport or Informed-Sport logos.
  3. Read the ingredients. Learn how to read a label and opt for creatine supplements without added sugar, fillers, food dyes, or chemicals.

FAQs

Should women over 40 take creatine?

Yes. Creatine is safe for women over 40 years old and research has shown that creatine supplementation is particularly helpful for women before, during, and post-menopause.

Does creatine affect hormones in females?

Creatine has been shown to have beneficial effects on female hormones during certain phases of the menstrual cycle when estrogen and progesterone are increased during the luteal phase.

Is it safe to take creatine while pregnant or breastfeeding?

To date, there is limited research on creatine and no human studies on the safety of supplementation with creatine in women during pregnancy, however, some rodent studies suggest that creatine may not only be safe but have positive effects on babies (26, 27). That said, it is best to consult with your doctor before taking creatine while pregnant or breastfeeding.

The Bottom Line

Creatine is a naturally occurring molecule produced by the body from amino acids. Creatine supplements are white, odorless powders and the most well-researched and beneficial form is creatine monohydrate. Creatine has been shown to increase strength and exercise performance, increase muscle growth, support muscle recovery, and improve cognitive function, especially in menopausal women. Some women may experience weight gain from water weight gain and digestive discomfort from oral creatine supplementation, however, the increased water retention may be beneficial during the luteal phase of the menstrual cycle.

Sheet Pan Halloumi Bowls

Published on by

Made on a single pan and ready in 30 minutes, these sheet pan halloumi bowls are a quick and easy meal full of protein, fiber, and flavor. This vegetarian recipe is perfect for weekday lunches or a weeknight dinner.

Two halloumi bowls with quinoa and a jar of creamy yogurt herb dressing and fresh basil on the side.

If you’ve never tried halloumi, it’s semi-hard, salty cheese traditionally made from goat’s and sheep’s milk, or a mixture of the two. Thanks to its sturdy texture, it’s great for grilling and frying as it maintains its shape and doesn’t melt, which makes it perfect for sandwiches, salads, and bowls.

The combination of crispy halloumi, roasted vegetables, and fluffy quinoa in this recipe, along with creamy yogurt and herb dressing, these sheet pan halloumi bowls are a well-balanced meal idea filled with colors, textures, and flavors.

Two sheet pan halloumi bowls with two forks, a tea towel, a jar of herb dressing, and a glass of water with lemon.

Why You’ll Love Them

  • Made on One Pan – Prep time and cleanup are easy with this one-pan recipe.
  • Quick and Easy – Ready in under 30 minutes, this recipe is perfect for a weeknight dinner.
  • Great for Meal Prep – These bowls keep well in the fridge making them a great make-ahead meal.
Ingredients for sheet pan halloumi bowls: halloumi cheese, zucchini, cherry tomatoes, red onion, quinoa, and creamy herb dressing.

Ingredients + Substitutions

  • Halloumi – To add some vegetarian protein.
  • Veggies – To add some color, fiber, and micronutrients. I used a combination of cherry tomatoes, zucchini, and red onion, but broccoli, radishes, bell peppers, and carrots would also work well.
  • Leafy Greens – To add some more fiber and micronutrients. I used mixed greens but arugula and any style of lettuce would work well.
  • Quinoa – To add some complex carbohydrates and plant-based protein. You could also use couscous or another high-protein grain you enjoy.
  • Greek Yogurt – To make the creamy dressing and add some more protein. You can use whole or non-fat yogurt.
  • Fresh Herbs – To make the dressing. I used basil, but any combination of basil, cilantro, parsley, basil, dill, and/or mint will work.
  • Lemon Juice – To balance the dressing, red wine vinegar will also work.
  • Garlic – To flavor the dressing. The recipe calls for a garlic clove but you can use garlic powder if needed.
  • Salt and Pepper – To season.
Sheet pan with raw, sliced halloumi, zucchini, red onion, and cherry tomatoes.
Sheet pan with roasted halloumi, zucchini, red onion, and cherry tomatoes.

Dietary Adaptions

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

To Make them Dairy-Free: Swap the halloumi for extra-firm tofu and swap the yogurt for dairy-free yogurt.

Large sheet pan with cooked halloumi and vegetables.

Red’s Nutrition Tip

Halloumi is one of the highest protein cheeses, which makes it a great addition to a vegetarian meal. That said, if you’re not a fan or you can’t find it, you can swap the halloumi for extra-firm tofu slices instead.

Serving Suggestions

These sheet pan halloumi bowls are a balanced meal with protein, carbohydrates, fiber, and healthy fats. They can be enjoyed on their own as a filling meal or adapted to suit your personal dietary needs. For example:

  • To add more fiber, swap the zucchini or tomatoes for broccoli.
  • To add more protein, serve the bowls with an additional plant or animal protein source such as grilled tofu, chicken, or beef.
  • To add more carbohydrates, serve the bowls with a side of pita bread.
  • To reduce the fat content, use non-fat yogurt.
Close up of a bowl with quinoa, roasted vegetables, crispy halloumi, and creamy herb dressing.

Storage + Reheating

To Refrigerate: Allow the quinoa, halloumi, and vegetables to cool completely, then transfer to airtight containers for up to 5 days. The dressing can be stored in a separate airtight container for up to 1 week.

To Freeze: Freezing is not recommended.

To Reheat: The quinoa, halloumi, and vegetables in the microwave for 1-2 minutes.

More Halloumi Recipes

17 High-Protein Cheeses

Published on by

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

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

Table of contents

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

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

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

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

List of Highest Protein Cheeses

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

1. Parmesan

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

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

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

2. Romano

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

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

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

3. Gruyere

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

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

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

4. Swiss

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

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

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

5. Provolone

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

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

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

6. Edam

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

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

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

7. Gouda

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

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

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

8. Mozzarella

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

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

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

9. Colby

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

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

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

10. Cheddar

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

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

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

11. Blue

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

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

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

12. Halloumi

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

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

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

13. Brie

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

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

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

14. Goat

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

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

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

15. Feta

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

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

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

16. Cottage Cheese

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

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

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

17. Ricotta

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

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

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

Ranking of High-Protein Cheeses per Serving

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

All nutrition data is based on FoodData Central.

High-Protein Cheese FAQs

Which cheeses are high in protein?

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

Can I eat cheese on a high-protein diet?

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

What cheese is good for building muscle?

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

What is the best cheese for weight loss?

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

The Bottom Line

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

Is BMI an Accurate Measure of Health?

Published on by

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

Medical scale in doctor's office.

Table of contents

What is BMI?

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

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

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

Infographic of BMI classification chart.

How is BMI calculated?

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

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

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

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

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

Uses of BMI

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

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

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

Infographic on uses and limitations of BMI.

Limitations of BMI

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

1. Doesn’t account for body composition.

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

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

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

2. Doesn’t account for fat distribution.

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

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

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

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

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

3. Doesn’t account for sex or age.

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

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

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

4. Doesn’t account for ethnicity.

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

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

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

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

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

Is BMI accurate for athletes?

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

Is BMI accurate for women?

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

So, is BMI accurate?

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

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

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

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

The Bottom Line

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

Chicken Peanut Stew

Published on by

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Large pot with African chicken peanut stew.

Serving Suggestions

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

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

Storage + Reheating

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

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

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

More Chicken Stew Recipes:

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

Published on by

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

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

Table of contents

Understanding Grains and Flours

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Calories

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

Protein

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

Fat

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

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

Carbohydrates

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

Fiber

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

Sugar

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

Vitamins + Minerals

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

Ingredients

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

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

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

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

So, what’s the healthiest choice?

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

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

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

The Bottom Line

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

Meal Prep Philly Cheesesteak Bowls

Published on by

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

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

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

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

Four deconstructed Philly cheesesteak and rice bowls.

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

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

More Meal Prep Recipes:

12 Reasons You’re Not Losing Weight

Published on by

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

Bathroom scale on white background.

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

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

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

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

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

Infographic with reasons you're not losing weight.

Most Common Reasons You Can’t Lose Weight

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

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

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

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

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

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

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

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

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

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

3. You’re not resistance training.

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

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

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

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

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

4. You’re not prioritizing whole foods.

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

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

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

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

5. You’re not weighing your food.

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

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

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

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

6. You’re not tracking cooking oils.

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

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

7. You’re not tracking beverages.

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

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

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

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

8. You’re not eating enough protein.

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

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

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

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

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

9. You eat at restaurants often.

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

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

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

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

10. You’re misinterpreting the scale.

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

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

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

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

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

11. Your expectations are unrealistic.

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

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

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

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

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

12. You’ve not chosen a sustainable approach.

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

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

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

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

The Bottom Line

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

High-Protein Lunch Box

Published on by

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Variations

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

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

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

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

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

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

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

Packed high-protein lunch in a stainless steel container.

Storage

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

More Protein Box Recipes:

Sheet Pan Chicken and Broccoli

Published on by

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Large sheet pan filled with chicken and broccoli.

Serving Suggestions

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

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

Storage + Reheating

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

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

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

More Chicken Sheet Pan Dinners:

Butter vs. Margarine: Which is Healthier?

Published on by

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

Block butter on a white cutting board with a knife.

Table of contents

What’s the difference between butter and margarine?

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

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

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

Ingredients in Butter vs. Margarine

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

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

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

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

Butter vs. Margarine: Nutrition

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

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

Calories

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

Fat

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

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

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

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

Protein

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

Carbohydrates

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

Vitamins + Minerals

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

Cholesterol

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

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

Infographic on pros and cons of butter vs. margarine.

Pros and Cons of Butter

Here are some of the benefits of butter:

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

Here are some of the drawbacks of butter:

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

Pros and Cons of Margarine

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

Here are some of the benefits of margarine:

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

Here are some of the drawbacks of margarine:

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

So, which is healthier?

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

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

The Bottom Line

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

Buffalo Chicken Meal Prep Bowls

Published on by

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

Buffalo chicken meal prep bowls with homemade ranch dressing.

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

Jar of homemade yogurt ranch dressing.

Red’s Nutrition Tip

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

Close up of a healthy buffalo chicken rice bowl.

Serving Suggestions

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

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

Storage + Reheating

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

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

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

More Easy Meal Prep Recipes:

Is it Bad to Eat Late at Night?

Published on by

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

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

Table of contents

Is it bad to eat before bed?

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

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

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

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

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

Infographic with pros and cons of eating late at night.

Benefits of Eating Late at Night

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

Allows for dietary flexibility.

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

May support recovery and muscle building.

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

Some food may help you sleep. 

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

Cons of Eating Late at Night

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

May be less mindful of hunger cues.

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

May impact your food choices. 

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

May exacerbate digestive issues.

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

May impact sleep quality.

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

May be problematic for certain health issues.

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

Does eating late at night cause weight gain?

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

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

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

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

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

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

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

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

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

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

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

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

Infographic with healthy late night snacks.

Examples of Healthy Late Night snacks

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

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

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

The Bottom Line

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

10 Principles of Intuitive Eating

Published on by

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

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

Table of contents

What is intuitive eating?

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

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

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

Infographic with the 10 principles of intuitive eating.

The Intuitive Eating Principles

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

1. Reject the diet mentality.

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

2. Honor your hunger.

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

3. Make peace with food.

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

4. Challenge the food police.

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

5. Feel your fullness.

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

6. Discover the satisfaction factor.

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

7. Cope with your emotions without using food.

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

8. Respect your body.

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

9. Exercise.

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

10. Honor your health.

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

Pros and Cons of Intuitive Eating

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

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

Some of the downfalls of intuitive eating include:

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

Is intuitive eating the same as mindful eating?

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

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

Can I lose weight by eating intuitively?

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

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

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

Does the intuitive eating approach work for everyone?

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

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

The Bottom Line

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

About Stephanie

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

Learn More