Stephanie Kay Nutrition

Real Food for Real Life

Italian Breakfast Bowl

Published on by

Mix up breakfast with this savory Italian breakfast bowl recipe! Ready in 30 minutes and made with minimal ingredients, these bowls are packed full of protein, fiber, and flavor.

Italian breakfast bowl with a runny poached eggs with pesto and a fork, and fresh herbs on the side.

As much as I love oatmeal for breakfast, I love a savory breakfast, and although you can certainly make savory oatmeal bowls, these farro-filled Italian breakfast bowls are a fun twist on a favorite.

If you’ve never tried it, farro is an ancient Italian grain and one of the highest protein grains. It has a chewy texture and nutty flavor, and works well in everything from soups to salads, and also works well for breakfast. While you can use it to make a sweet breakfast bowl, I think it works well with eggs and is the perfect base for these poached egg breakfast bowls.

Poached egg breakfast bowl with farro, prosciutto, sautéed spinach and tomatoes, ricotta cheese, and fresh basil on top.

Why You’ll Love It

  • High in Protein – The combinations of farro, eggs, and prosciutto ensures that each bowl contains over 35 grams of protein.
  • High in Fiber – These grain and veggie-loaded bowls contain 6 grams of fiber per serving.
  • Versatile – You can mix and match the grain, vegetables, and toppings to make the bowls suit your personal needs.
Eggs, ricotta, spinach, farro, cherry tomatoes, olive oil, and prosciutto.

Ingredients + Substitutions

  • Farro – To add some complex carbohydrates. If you can’t find farro, you can wheat berries or quinoa instead.
  • Eggs – To add some protein. While the recipe calls for poached eggs, you can make scrambled eggs or fried eggs if preferred.
  • Prosciutto – To add some more protein. If you don’t have prosciutto, you can use capicola or salami, or cook some regular bacon instead.
  • Ricotta Cheese – To add some more protein and healthy fats.
  • Veggies – A combination of tomatoes and spinach to add some micronutrients and fiber. If you don’t like spinach, kale will also work well.
  • Olive Oil – To cook the veggies.
  • Salt and Pepper – To season.
  • Pesto – To add flavor, although optional. I used homemade fresh basil pesto but you can use store-bought if preferred.
  • Fresh Herbs – A bit of fresh parsley and basil to serve, although optional.

Dietary Adaptions

To Make it Gluten-Free: Swap the farro for quinoa.

To Make it Dairy-Free: Omit the ricotta cheese.

Close up of a Italian poached egg breakfast bowl.

Red’s Nutrition Tip

Eating a high-protein breakfast can help to balance blood sugar, stabilize energy, and minimize cravings throughout the day. Plus, eating enough protein at breakfast can help to ensure you are reaching your optimal daily protein needs. The combination of high-protein breakfast foods, such as eggs and prosciutto, is a great way to create a healthy and protein-packed meal.

Serving Suggestions

These Italian breakfast bowls are a well-balanced meal idea complete with protein, carbohydrates, fiber, and healthy fats. If you want to add more micronutrients, I suggest serving them with a side of fresh fruit, such as berries, orange slices, or sliced pear.

Italian farro and egg breakfast bowl.

Storage

To Refrigerate: Once cooked and cooled, the farro, veggies, and poached eggs can be stored fully assembled or individually in separate airtight containers for up to 4 days.

To Freeze: The cooled farro and veggies can be stored in airtight containers in the freezer for up to 3 months. The poached eggs cannot be frozen.

To Reheat: Once frozen, the farro and veggies can be reheated in the microwave for 1-2 minutes. The poached eggs can be reheated in a pot of simmering water by gently submerging them in the water for 30–60 seconds or warmed through before removing them with a slotted spoon.

More Italian Breakfast Recipes:

Flexible Dieting 101: The Beginner’s Guide

Published on by

Flexible dieting is a popular nutrition approach in the health and fitness community, but what exactly is a “flexible diet”? Here is everything you need to know about flexible dieting, what it is, the pros and cons, and how to use it to support a performance, weight loss, or body composition goal.

Whole rectangle pizza with arugula on a wood cutting board with two empty plates and a glass of red wine.

Table of contents

What is Flexible Dieting?

Flexible dieting is a dietary approach that allows you to meet your calorie and macronutrient needs while eating the foods you enjoy.

Unlike most diets, flexible dieting does not restrict certain foods or food groups, and does not label foods as “good” or “bad”. Instead, it focuses on monitoring your macronutrient intake, also known as “counting macros“, to reach your health goal, be it to lose weight, gain weight, improve performance, improve body composition, or other.

To use an analogy, flexible dieting treats your food intake like a budget. How much money you can spend depends on how much money you earn and how you spend your money can impact your financial health. The more money you earn, the more money you have to spend, but it’s important to ensure you are paying all of your bills before you treat yourself to holidays, new clothes, or fancy cars. Moreover, if you want to save money, you will need to factor that into your expenses and overall spending.

Like a financial budget, flexible dieting provides a budget for calories and macros. The objective is to stay within your budget and use your budget to support your body’s basic needs and overall health, by making nutrient-dense food choices, before you treat yourself to empty calories.

While there is room for everything in a flexible diet – healthy food and “junk food” – it’s best to use most of your calories on healthy food choices to ensure you are consuming adequate protein, carbohydrates, fat, fiber, and micronutrients to support your goals AND your overall health.

The flexible dieting approach was popularized by the If It Fits Your Macros (IIFYIM) approach, where one could eat anything as long as they hit their macros, however, it has evolved to have a more holistic approach that encourages consuming primarily nutrient-dense foods to support macronutrient and micronutrient intake.

Infographic on what is a flexible diet and the pros and cons of flexible dieting.

Benefits of Flexible Dieting

Here is a list of the some of pros of flexible dieting.

Easy to follow.

Although it does require tracking, a flexible diet is easy to follow because there are so few rules, no “off-limit foods”, or complicated meal plans to adhere to. You can make food choices based on personal preference, track them, and get on with your day.

Provides more freedom.

While most diets require specific food restrictions, flexible dieting allows for a lot of food freedom as it allows the dieter to eat anything they want as long as they hit their calorie and macro targets. In doing so, flexible dieting can help to promote a healthy relationship with food by demonstrating that all foods can be included in a healthy diet, even if your goal is to lose weight, which has been shown help to prevent binge eating (1).

Focuses on macronutrients.

Unlike other diets, especially weight loss diets, flexible dieting focuses on calorie intake and macronutrient intake. While calories are king for weight loss, macronutrients play a vital role in energy levels, satiety, digestion, body composition, and overall health (2, 3, 4). For example, consuming adequate carbohydrates is essential for performance goals, adequate fiber is essential for gut health, and adequate protein is essential for building and maintaining muscle mass and promoting satiety.

Can be very educational.

If you’ve never tracked your food, it can be a very educational and enlightening experience. Not only can you learn more about the calorie content and macronutrient breakdown of your food choices, but you can learn more about portion sizes, how much to eat for your personal goals, and how the food you eat makes you feel. The sheer act of tracking foods and portions creates a level of awareness that can help create healthy eating habits you can maintain for the long term.

Promotes sustainability.

The number one reason diets fail is because they are unrealistic for the long term. Research has repeatedly shown that any diet that restricts calories will support weight loss, however, research has shown that people who follow diets with greater flexibility have greater long-term success. (5, 6) While many diets are easy to follow for a couple of weeks or months, they often overly restrict foods or specific food groups, which makes them difficult and unpleasant to stick to over time. Fortunately, the flexible dieting approach begins with an “all foods fit” mentality, which tends to increase overall adherence.

Drawbacks Flexible Dieting

Here is a list of some of the cons of flexible dieting.

Does not ensure food quality.

While flexible dieting emphasizes macronutrients, it does not emphasize micronutrients. For this reason, dieters can hit their macro targets without choosing high-quality protein, healthy fats, and fiber-rich carbohydrates. While healthy food choices are encouraged, they are ultimately left to the dieter to decide.

Requires consistent effort.

Tracking, weighing, and measuring foods can be very time-consuming, especially if you are new to it. To accurately track macros and caloric intake, you must weigh or measure everything you eat and drink. While using apps can help to make this easier, and even be enjoyable for analytical people, it can feel anything but flexible for some.

Requires nutrition knowledge.

Although the process of flexible dieting can be educational, it also requires a basic level of nutrition knowledge. Unlike other diets with black-and-white rules, flexible dieting requires a basic understanding of calories, macronutrients, and hand portion sizes, as well as how to adapt your calorie needs and macro targets as you progress or if your goal changes.

May promote unhealthy habits.

Flexible dieting can be slippery for some people. If you’ve ever struggled with disordered eating, the level of attention to food and tracking required in a flexible diet may be a trigger. While not encouraged, intense food restriction has been linked to eating disorders including anorexia nervosa, bulimia nervosa, and binge eating disorder, which can all lead to major health problems (7, 8).

Infographic on how to create a flexible dieting plan.

How To Create a Flexible Dieting Plan

Here are the steps to create a personalized flexible diet plan.

1. Calculate Your Calorie Needs.

The first step for creating a flexible dieting plan is to determine your total daily calorie needs. Your total daily energy expenditure (TDEE) is the estimated total number of calories your body expends per day and takes into account your resting energy expenditure (REE) and non-resting energy expenditure (NREE) (9).

Your REE is the number of calories you burn at rest and is also known as your basal metabolic rate (BMR). Your NREE is the number of calories you burn digesting food, performing basic daily activities, exercising, and is made up of the energy expended by the body’s thermic effect of food (TEF), non-exercise activity thermogenesis (NEAT), and exercise activity thermogenesis (EAT). Your REE and NREE collectively make up your metabolism.

Exactly how many calories you need depends on your age, height, weight, sex, activity level, and goals, for example:

  • To support general health and/or maintain weight, you need to eat enough calories to meet your TDEE.
  • To lose weight and/or lose body fat, you need to eat fewer calories than your TDEE to create a calorie deficit.
  • To gain weight and/or build muscle, you need to eat more calories than your TDEE to create a calorie surplus.

You can calculate your TDEE by using the Mifflin-St Jeor equation or by using an online calorie calculator, such as tdeecalculator.net. It’s important to note that this calorie calculation is an estimate and may need to be increased or decreased based on results and real-time feedback. For example, if you have a goal of weight loss and have been tracking consistently for several weeks but are not losing weight, you can decrease your calorie target to increase the size of your calorie deficit.

3. Calculate Your Macros.

Once you’ve calculated your calorie needs for your goal, the next step is to determine your macro breakdown.

Calories are made up of macronutrients, protein, carbohydrates, and fat. When we consume food and drinks we are consuming macronutrients and the macronutrient composition of your food and drinks determines their calorie content. Each macronutrient we consume provides a certain number of calories:

  • Protein = 4 calories per gram
  • Carbohydrates = 4 calories per gram
  • Fat = 9 calories per gram

While the most optimal macronutrient balance depends on your goals, on average, the recommended macro breakdown range as follows (10, 11):

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

3. Track Your Food.

Once you’ve determined your total daily calorie needs and the best macronutrient breakdown to reach your goals, you can start tracking your food. There are many ways to track your food, but the most popular method is to use one of the many food-tracking apps on the market, such as MyFitnessPal, My Macros, or Carbon Diet.

To accurately track food, you will need to weigh and/or measure all of the foods you eat, track them in your chosen app, and meet your daily calorie and macro targets.

How Flexible Dieting Works for Different Goals

Unlike many other diet approaches, flexible dieting can support nutrition goals beyond weight loss. Calorie and macro targets can be adjusted to support everything from marathon training to pregnancy to general health.

Depending on the person’s specific goal, calorie intake can be increased or decreased and macro targets can be adjusted to provide more or less protein, carbohydrates, and fat to ensure the individual is consuming the most optimal ratios for their personal goal. For example:

  • To support weight loss, the calorie target can be decreased to create a calorie deficit, and the protein target increased to ensure lean muscle mass is maintained.
  • To support endurance training, the calorie target can be increased to meet energy expenditure, and the fat and carbohydrate targets can be increased on training days to optimize workouts.
  • To support muscle-building, the calorie target can be increased to create a calorie surplus, and the carbohydrate and protein targets can be increased to support muscle gain.
  • To support general health, the calorie target can be designed to meet daily energy expenditure, and the macro targets can be divided in a balanced manner that suits personal preference while maintaining ranges that support optimal health.

Tips for Flexible Dieting

Prioritize whole foods. Aim to consume 80-90% of your calories from high-quality foods, such as fruits, vegetables, nuts, seeds, whole grains, beans, lentils, dairy products, meat, poultry, and seafood. This will help to ensure you are prioritizing micronutrient intake while meeting your calorie and macronutrient targets. Be sure to read food labels and refer to the ingredients list to ensure you are focusing on minimally processed foods.

Focus on protein. If you find hitting your macro targets difficult, at least, focus on your protein intake. Protein is the most satiating macronutrient and will help to make you feel fuller and more satisfied, especially if you are in a calorie deficit. Look for ways to increase your protein intake at meals so you never miss your protein target.

Track your fiber. While fiber is not one of the primary macronutrients, tracking your fiber intake is highly beneficial for overall health, gut health, and satiety signals. Include high-fiber foods, such as beans, lentils, fruits, and vegetables, to ensure you are consuming adequate fiber within your calorie and macro targets.

Plan ahead. Planning your meals in your app the day before or in the morning can help reduce stress around decision-making and make hitting your targets much easier. If you wait until the end of the day to log your food, you may be left with a less-than-ideal number of calories and balance of macros to make a meal. If you know you’ll be visiting a restaurant, look up the menu beforehand, log your meal choice, and build your other meals for the day around it.

Treat yourself. The point of flexible dieting is to be flexible. While you want to prioritize healthy food choices overall, because there are no “off-limit” foods, you can (and should) enjoy your favorite foods. Once you’ve prioritized whole foods, enjoy the 10-20% of your remaining calories to eat the foods you love and celebrate life.

Don’t neglect activity. While flexible dieting is all about what you consume, don’t forget that how you spend your time is important. Whether you have a goal of weight loss or general health, you must prioritize daily physical activity in your life.

The Bottom Line

Flexible dieting is a diet approach that can be used to lose weight, gain weight, increase performance, or support general health. Flexible dieting involves tracking your food intake, by weighing and measuring your food and drinks, to ensure you are eating to a calorie target and macro targets. By determining your total daily energy expenditure, you can determine how many calories you need to eat and the optimal macronutrient balance of protein, carbohydrates, and fat to reach your health goals.

Burger Bowls with Special Sauce

Published on by

Turn burger night into a healthy feast with these deconstructed burger bowls with special sauce. Ready in 30 minutes, this recipe is perfect for a quick and easy dinner.

Loaded burger bowls with special sauce with a fork on a white background.

If you like burgers, but you’re trying to eat more veggies, a burger bowl or “burger salad” is a fun way to do it. The combination of juicy ground beef, crispy bacon, and special burger sauce helps to satisfy a burger craving while increasing your veggie intake at the same time.

While I designed this loaded burger bowl recipe to cook the ground beef from scratch, this recipe is a great way to use up leftover burgers. Just chop or break the cooked burgers into bite-size pieces, warm them up, and add them to your favorite salad with a generous drizzle of special sauce as a dressing.

Two ground beef burger bowls with special sauce drizzled on top and a side fries.

Why You’ll Love Them

  • Quick and Easy – Ready in less than 30 minutes, this recipe is great for a weeknight dinner.
  • High in Protein – The combination of juicy ground beef and bacon each burger bowl contains 34 grams of protein.
  • Full of Flavor – The homemade special sauce adds a punch of flavor to every bite.
Ingredients for loaded burger bowls; ground beef, bacon, lettuce, tomatoes, red onion, pickles, and special sauce.

Ingredients + Substitutions

  • Ground Beef – To add some protein. I used lean ground beef, but you can use regular ground beef, or use ground turkey or chicken if preferred.
  • Bacon – To add some more protein and ensure the bowls are fully loaded. You can use traditional pork bacon or turkey bacon if preferred.
  • Lettuce – To add some veggies and make the bowls. I used romaine lettuce, but iceberg lettuce, mixed greens, spinach, or kale would also work.
  • Tomatoes – To add some more veggies. I use cherry tomatoes, but grape tomatoes or diced whole tomatoes will also work.
  • Red Onion – To add some color and crunch.
  • Pickles – To add some saltiness. I used bread and butter pickles, but you can use any sliced pickles you like.
  • Mayonnaise – To make the special sauce. If you don’t like mayonnaise, you can use plain Greek yogurt instead.
  • Tomato Paste – To add to the special burger sauce. You can use ketchup if preferred, see the notes section of the recipe card for details.
  • Mustard – To flavor the special sauce. Regular yellow mustard is recommended, but Dijon mustard will also work.
  • Spices – Some garlic powder to season the burgers and some smoked paprika to flavor the special sauce.

Dietary Adaptions

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

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

Small white bowl filled with special sauce.

How to Make Loaded Burger Bowls

  1. Make the special sauce. In a small bowl, add the mayonnaise, tomato paste, mustard, minced pickles, paprika, onion powder, and garlic powder, and whisk to combine.
  2. Cook the ground beef. In a large skillet, warm the olive oil on medium-high heat, add the ground beef, garlic powder, salt, and pepper, and cook for 7-8 minutes, breaking the meat up with a wooden spoon or spatula, until cooked through.
  3. Prep the veggies. Chop the lettuce, slice the tomatoes, and thinly slice the red onion.
  4. Assemble the bowls. Once the beef is cooked, divide the lettuce, tomatoes, red onion, and pickles evenly across 4 bowls, top with cooked ground beef, crumbled bacon, shredded cheese, and top with sauce.
  5. Serve and enjoy! The bowls can be served immediately or cooled and stored in the fridge.

You can find the detailed instructions in the recipe card below.

Bowl with lettuce, tomatoes, and pickles, with a bowl of ground beef, bowl of fries, and a bowl of special burger sauce.

Red’s Nutrition Tip

I made this recipe with ground beef but you could certainly make it with ground chicken or turkey if preferred. The nutritional values of beef and chicken are much closer than most people think, especially lean ground beef, however, you can make the swap if you want to reduce the fat or calorie content.

Serving Suggestions

These bowls are a great source of protein, fat, and fiber, and can be enjoyed as is as a healthy meal. If you want to make it a more balanced meal, you can add some complex carbohydrates by adding some roasted potatoes to the bowls, serving them with a side of sweet potato fries, or a side of crusty bread.

You can also adapt the recipe to suit your own diet needs and health goals, for instance:

  • To make them higher in protein, increase the amount of ground beef, add an extra slice of bacon, and/or top your bowl with a fried egg.
  • To make them lower in fat, swap the ground beef for lean ground beef, ground turkey, or ground chicken, the bacon for turkey bacon, and the mayonnaise for 0% plain Greek yogurt.
  • To add more fiber, add some high-fiber vegetables to the bowls, such as broccoli, kale, cooked sweet potatoes, or brown rice.
Close up of beef burger bowl with shredded cheese, pickles, and special sauce on top.

Storage + Reheating

To Refrigerate: The cooked ground beef and cooked bacon can be stored in separate airtight containers in the fridge for up to 5 days. The special sauce can be stored in a separate origin container in the fridge for up to 1 week.

To Freeze: The cooked ground beef and cooked bacon can be stored in an airtight container in the fridge for up to 3 months.

To Reheat: Once thawed, the ground beef and bacon can be reheated in the microwave for 1-2 minutes.

More Ground Beef Recipes:

16 High-Protein Low-Calorie Foods

Published on by

Whether your goal is to lose weight or build muscle, consuming enough protein while monitoring calorie intake helps reach your goals. So here is a list of the best high-protein, low-calorie foods you can add to your diet today.

Large white bowl with arugula salad with avocado, mango, and shrimp with a side of sesame seeds and lemon wedges.

Table of contents

Protein is essential for good nutrition and a high-protein diet has been shown to contribute to the development of greater muscle mass, preserve lean body mass, and improve bone health (1, 2, 3). Moreover, high-protein foods are some of the most filling foods and, therefore, consuming sufficient protein while dieting can help prevent overeating.

The current dietary guidelines recommend a minimum dietary protein intake of 0.36 grams of protein per pound of body weight per day, however, research suggests that the optimal protein intake is much higher than the recommended dietary allowance (RDA). Exactly how much protein a person needs will vary based on their height, weight, and personal goals, but the evidence suggests that individuals looking to promote healthy aging, appetite regulation, weight management, muscle building, and athletic performance can benefit from, at least, 0.7 grams of protein per pound of body weight per day (4).

While both animal and plant foods contain protein, plant protein sources do not contain all essential amino acids and have a lower protein-to-calorie ratio than animal protein sources. Overall, animal sources of protein are more efficient at increasing protein intake as they generally contain more calories from protein than fat or carbohydrates, while plant proteins tend to contain more calories from carbohydrates.

Furthermore, leaner cuts of meat and low-fat dairy products have a higher protein-to-calorie ratio than those higher in fat. Since protein and carbohydrates contain 4 calories per gram and fat contains 9 calories per gram, the less fat a protein source contains the fewer calories it will contain. Therefore, the most low-calorie, high-protein foods tend to be low in fat and carbohydrates.

Infographic of a ranking of the best high protein low calorie foods.

List of Low-Calorie, High-Protein Foods

Here is a ranking of the highest protein foods with the lowest calorie content.

1. Shrimp

Shrimp is the highest protein, low-calorie food. While not as rich in essential nutrients as other seafood, shrimp is an incredibly lean source of protein, containing less than 1 gram of protein per 100 grams, making it one of the highest protein foods. A single 4-ounce serving of shrimp provides as much protein as a scoop of protein powder with fewer calories. Shrimp is great in stir-fries, taco bowls, paellas, or on the grill.

Nutrition Facts of Shrimp, per 100-gram serving of raw shrimp (5)

  • Protein: 20.1 grams
  • Calories: 85

2. Cod

Cod, along with other white fish such as tilapia, haddock, and flounder, is a great source of lean protein. While cod is a source of omega-3 fatty acids, it contains less fat than oilier fish, such as salmon and sardines, and therefore has a higher protein content compared to calories. Cod is great grilled, pan-fried, or baked.

Nutrition Facts of Cod, per 100-gram serving of raw cod (6)

  • Protein: 17.8 grams
  • Calories: 82

3. Chicken Breast

Chicken breasts are the highest protein and lowest calorie cut of poultry. Chicken breasts have less fat than any other cut of chicken and breasts contain almost 20% more protein than chicken thighs. Chicken is also a rich source of micronutrients, as chicken breasts contain B12 and zinc. Chicken breasts are very versatile and can be enjoyed in pasta, salads, casseroles, or simply cooked on the grill.

Nutrition Facts of Chicken Breast, per 100-gram serving of raw, skinless chicken breast (7)

  • Protein: 22.5 grams
  • Calories: 106

4. Egg Whites

While both the yolk and white are good sources of protein, egg whites contain fewer calories compared to whole eggs and, therefore, have a higher protein-to-calorie ratio. Egg whites are 99% protein with almost no fat or carbohydrates. That said, both whole eggs and egg whites can be included in a healthy diet, and whole eggs contain more micronutrients overall. Egg whites can be used in oatmeal, egg muffins, or scrambled on their own.

Nutrition Facts of Egg Whites, per 100-gram serving of raw egg whites (8)

  • Protein: 10.9 grams
  • Calories: 52

5. Turkey Breast

In addition to chicken breasts, turkey breasts are a great source of lean protein. While the skin-on, bone-in version is perfect for celebrations, skinless turkey breasts pack 27 grams of protein per 4-ounce serving, as well as a significant amount of B vitamins and magnesium. Turkey breast can be baked or grilled and used in salads or pasta, while sliced turkey breast can used in sandwiches. Turkey breast can also be found in ground forms.

Nutrition Facts of Turkey Breast, per 100-gram serving of raw, skinless turkey breast (9)

  • Protein: 23.7 grams
  • Calories: 114

6. Bison

Bison is an often-overlooked source of lean protein and is one of the best high-protein, low-calorie foods. Along with other game meat, bison is an excellent source of protein, B vitamins, iron, and zinc, and lean cuts of bison have a better protein-to-calorie ratio than lean beef. Bison steaks can be cooked on the grill, while ground bison be used to make burgers or meatballs, or used to replace ground beef in any of your favorite high-protein recipes.

Nutrition Facts of Bison, per 100-gram serving of raw, ground bison (10)

  • Protein: 21.6 grams
  • Calories: 106

7. Lean Steak

While steak might not be thought of as a lean protein source, as many cuts of steak are high in saturated fats, there are many cuts of lean steak that are great, low-calorie, high-protein foods. Lean cuts of beef, such as top round steak, eye of the round steak, sirloin steak, and loin steak, are high in protein and low in fat. In fact, lean cuts of beef are similar in nutritional value to chicken, and beef contains many micronutrients, including iron, zinc, phosphorus, magnesium, and B vitamins. Steak is great on the grill or used as a protein source for salads, sandwiches, or bowls.

Nutrition Facts of Lean Steak, per 100-gram serving of raw, grass-fed, lean-only, strip steak (11)

  • Protein: 23.1 grams
  • Calories: 117

8. Canned Tuna

Like shrimp and cod, tuna is a great source of lean protein. While all cuts of tuna are high in protein and rich in healthy fats, canned tuna tends to be leaner overall. Canned tuna can be found packed in water or oil; however, water-packed tuna is lower in calories as it contains less fat. Tuna can be used to make tuna salad, added to pasta salad, or used in casseroles or poke bowls.

Nutrition Facts of Tuna, per 100-gram serving of canned tuna, in water (12)

  • Protein: 23.6 grams
  • Calories: 128

9. Skyr

Skyr is a fermented Icelandic dairy product with resembles yogurt but has a thicker consistency and milder flavor. Since it’s made from skim milk, skyr is a low-fat protein source, which makes it a low-calorie food. In addition to being high in protein, skyr is a good source of probiotics and the extensive straining process used to make skyr removes more of the whey, which makes it lower in lactose and more suitable for people with mild lactose intolerance problems. Skyr can be enjoyed with berries and granola for breakfast, used as a topping for baked oatmeal, or enjoyed as is as a protein-rich snack.

Nutrition Facts of Skyr, per 100-gram serving of Icelandic non-fat skyr (13)

  • Protein: 10.7 grams
  • Calories: 60

10. Non-Fat Greek Yogurt

While all styles of yogurt contain protein, non-fat Greek yogurt contains the most. Greek yogurt has more protein than regular yogurt because the straining process removes whey and other liquids, which concentrate the protein content. Furthermore, low-fat Greek yogurt contains less fat than regular Greek yogurt, which ensures it has a higher protein-to-calorie ratio. Greek yogurt is great with granola, oatmeal, baked goods, or used to make salad dressings or dips.

Nutrition Facts of Greek Yogurt, per 100-gram serving of plain, non-fat, Greek yogurt (14)

  • Protein: 10.3 grams
  • Calories: 59

11. Low-Fat Cottage Cheese

Much like yogurt, cottage cheese is an excellent protein source. Low-fat cottage cheese contains more protein and fewer calories than full-fat cottage cheese, with 12 grams of protein per 72 calories versus 11 grams of protein per 82 calories, however, all forms of cottage cheese are high-protein foods. Cottage cheese is a versatile ingredient that can be used in salads, breakfast bowls, pasta sauces, pancakes, or as a simple snack.

Nutrition Facts of Low-Fat Cottage Cheese, per 100-gram serving of 1% milkfat cottage cheese (15)

  • Protein: 12.4 grams
  • Calories: 72

12. Pork Loin

Although many cuts of pork are higher in fat than fish, poultry, and lean beef, pork is still a great source of low-calorie protein. Pork loin, as well as pork tenderloin, pork chops, and pork sirloin roast, is lower in fat than pork belly, shoulder, or bacon, and has a better ratio of protein compared to calories. Pork loin is great on the grill, in the oven, or cooked in sliced and added to noodles.

Nutrition Facts of Pork Loin, per 100-gram serving of raw, boneless pork top loin (16)

  • Protein: 22.4 grams
  • Calories: 132

13. Salmon

While salmon is higher in fat than shrimp, white fish, or tuna, it is still a great source of lean protein. The fats in salmon are considered healthy fats as they are essential omega-3 fatty acids, which are beneficial for cardiovascular health, brain functions, and inflammation. Salmon is good grilled or baked, used in bowls or tacos, or added to salad as a source of protein.

Nutrition Facts of Salmon, per 100-gram serving of Atlantic, wild, raw salmon (17)

  • Protein: 19.8 grams
  • Calories: 142

14. Ground Turkey

In addition to turkey breasts, ground turkey is a good source of lean protein. Ground turkey can be found in several fat percentages, ranging from 4% fat to 15% fat, however, all forms of ground turkey are high-protein, low-calorie foods. Ground turkey is a good lean protein replacement for ground beef and can be used for everything from burgers to chili to bowls or for meal prep.

Nutrition Facts of Ground Turkey, per 100-gram serving of raw, ground, turkey (18)

  • Protein: 19.7 grams
  • Calories: 148

15. Tofu

Tofu is the highest protein and lowest calorie plant-based protein source. Unlike many other vegetarian protein sources, tofu is a complete protein source, as it contains all essential amino acids, however, it does that contain them in the optimal ratio. Nevertheless, tofu contains a good amount of protein, as well as a decent amount of fiber and healthy fats. Tofu is good grilled, pan-fried, or roasted, and works well in curries, stir-fries, and sandwiches.

Nutrition Facts of Tofu, per 100-gram serving of raw, firm, tofu (19)

  • Protein: 17.3 grams
  • Calories: 144

16. Lean Ground Beef

Ground beef comes in many fat percentages and lean ground beef has a food protein-to-calorie ratio. While 80% lean ground beef is still relatively high in fat, 90% and 95% lean ground beef is lower in fat, including saturated fat, and therefore contains fewer calories compared to protein. Lean ground beef can be used in any recipe that calls for ground beef, including burgers, burger bowls, pasta dishes, and casseroles.

Nutrition Facts of Lean Ground Beef, per 100-gram serving of 90% lean meat / 10% fat, raw, ground, beef (20)

  • Protein: 20 grams
  • Calories: 176

Ranking of High-Protein, Low-Calorie Foods

Here is a ranking of highest-protein and lowest-calorie foods based on their ratio of protein content to calorie content.

FoodProtein per 100 gramsCalories per 100 gramsGrams Protein per Calorie
Shrimp20.1 grams85 calories0.237 grams
Cod17.8 grams82 calories0.217 grams
Chicken Breast22.5 grams106 calories0.212 grams
Egg Whites10.9 grams52 calories0.210 grams
Turkey Breast23.7 grams114 calories0.208 grams
Bison21.6 grams109 calories0.198 grams
Lean Steak23.1 grams117 calories0.197 grams
Canned Tuna23.6 grams128 calories0.184 grams
Skry10.7 grams60 calories0.178 grams
0% Greek Yogurt10.3 grams59 calories0.175 grams
1% Cottage Cheese12.4 grams72 calories0.172 grams
Pork Loin22.4 grams132 calories0.170 grams
Salmon19.8 grams142 calories0.139 grams
Ground Turkey19.7 grams148 calories0.133 grams
Tofu17.3 grams144 calories0.120 grams
Lean Ground Beef20.0 grams176 calories0.114 grams
Tempeh20.3 grams192 calories0.106 grams
Edamame11.9 grams121 calories0.098 grams
Eggs12.6 grams143 calories0.088 grams
Ground Lamb23.4 grams282 calories0.083 grams
Beef Jerky33.2 grams410 calories0.081 grams
1% Milk3.38 grams43 calories0.079 grams
Red Lentils23.9 grams358 calories0.067 grams
Black Beans21.6 grams341 calories0.063 grams
Chickpeas21.3 grams383 calories0.056 grams
Peanuts23.2 grams588 calories0.040 grams

All nutrition data is based on FoodData Central.

FAQs

What food has the highest protein but lowest calories?

Shrimp is the food with the highest protein content and lowest calorie content. A 100-gram serving of raw shrimp contains 20 grams of protein and 85 calories.

How can I get high protein without calories?

Focusing on lean cuts of meat and low-fat dairy products is the best way to increase your protein intake while minimizing your calorie intake. That said, it is impossible to eat protein without consuming calories since every gram of protein contains 4 calories. Calories are essential for life and should not, and cannot, be avoided.

What is the highest protein supplement?

Protein powder, namely whey protein powder, is the highest protein supplement. While other supplements contain protein, including protein bars, meal replacements, collagen powder, whey protein powder has the best protein-to-calorie ratio.

The Bottom Line

High-protein, low-calorie foods are foods with a high protein-to-calorie ratio. Consuming adequate protein is important to maintain muscle mass, preserve lean body mass, improve bone health, and can help to support weight loss by increasing metabolic rate and satiety signals. The top low-calorie, high-protein foods include shrimp, cod, chicken breast, egg whites, and turkey breast.

Grilled Salmon Tacos

Published on by

Turn taco night into a seafood feast with these grilled salmon tacos with avocado salsa. The combination of flaky fish, creamy avocado, and crunchy corn tortillas ensures these tacos are full of flavor and texture in every bite.

Close up of a plate of grilled salmon tacos with avocado salsa.

I don’t know about you, but I absolutely love fish tacos. Any time we go out for tacos, fish tacos are the first thing I order because I love their crunchy bite and saltiness. That said, I don’t love deep frying at home – it’s just too messy and a bit too high fat for me to enjoy on a regular basis – so these grilled fish tacos are a great alternative.

While this grilled salmon taco recipe is healthy and tasty, it’s all about the avocado salsa. The mixture of color and texture in the salsa is not only incredibly delicious on its own but it’s the perfect topping for the smoky grilled salmon.

Plate with three grilled salmon tacos with a side of avocado salsa, cilantro, and lime wedges.

Why You’ll Love Them

  • Quick and Easy – Ready in under 30 minutes, these salmon tacos are perfect for a weeknight dinner.
  • High in Protein – The combination of salmon and corn ensures that each salmon taco contains over 15 grams of protein.
  • Full of Healthy Fats – Not only is salmon a great source of omega-3 fatty acids, but the addition of avocado and olive oil ensures that these tacos are rich in healthy fats.
Ingredients for grilled salmon tacos; salmon fillets, spices, avocado, tomatoes, red onion, cilantro, limes, cabbage, and tortillas.

Ingredients + Substitutions

  • Salmon – To ensure the tacos are protein-packed. You can use fresh or frozen, farm or wild salmon. If using frozen salmon, just ensure it’s thawed before cooking.
  • Spices – A mixture of smoked paprika, onion powder, garlic powder, chili powder, and salt to season the salmon fillets.
  • Avocado – To make the avocado salsa and add some healthy fat.
  • Tomatoes – To add to the avocado salsa. I used whole tomatoes, but you can use cherry tomatoes or grape tomatoes if needed.
  • Red Onion – To add some color and crunch to the salsa.
  • Fresh Cilantro – To add some leafy greens and freshness. If you’re not a fan of cilantro, you can use parsley instead.
  • Lime Juice – To balance the flavors of the salsa and finish the tacos.
  • Olive Oil – To cook the salmon.
  • Cabbage – To add some fiber and crunch. I used purple cabbage but you can use any color you like.
  • Tortillas – I recommend using corn tortillas but you can use flour tortillas if preferred.

Dietary Adaptions

To Make them Gluten-Free: Use corn tortillas.

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

Salmon grilling in a cast-iron grill pan.
White bowl filled with avocado salsa.

How to Make Grilled Salmon Tacos

  1. Make the avocado salsa. In a large bowl, add the diced avocado, tomato, red onion, cilantro, lime juice, and salt, and gently toss to combine. Taste and adjust seasoning with additional lime juice, salt, and pepper as needed.
  2. Season the salmon. In a small bowl, add the smoked paprika, onion powder, garlic powder, chili powder, and salt, and stir to combine. Place the salmon fillets on a cutting board, pat dry with a paper towel, sprinkle the spice mix on top, and use your hands to rub it in to ensure the salmon is well coated in spices.
  3. Grill the salmon. Preheat a grill or grill pan to medium-high heat and brush the grill grates with oil or warm the oil in the pan. Add the salmon fillets, skin side down, and cook for 3 to 4 minutes per side until lightly charred or cooked to your liking.
  4. Warm the tortillas. Working in batches, heat the corn tortillas on the grill or in a pan for roughly 30-45 seconds per side, until toasted and golden brown.
  5. Assemble the tacos. Layer the tortillas with a bit of shredded cabbage, pieces of cooked salmon, and avocado salsa.
  6. Serve and enjoy! The salmon tacos can be enjoyed immediately and any leftover salmon and salsa can be stored in an airtight container in the fridge for up to 4 days.

You can find the detailed instructions in the recipe card below.

Serving dish with grilled salmon with a bowl of avocado salsa, a plate of corn tortillas, a bowl of shredded cabbage, and lime wedges.

Red’s Nutrition Tip

The combination of salmon, avocado, and corn tortillas, ensures that these grilled salmon tacos are high in protein and fiber, which makes them incredibly filling. Fish is considered one of the most filling foods, as well as being incredibly nutrient-dense, so including it in recipes helps to ensure you are nourished and satiated at the same time.

Serving Suggestions

These grilled salmon tacos are a well-balanced meal on their own as they are complete with protein, carbohydrates, fiber, and healthy fats. I opted to keep the toppings simple and only add the avocado sala, however, other topping ideas include:

  • Guacamole
  • Greek yogurt
  • Sour cream
  • Feta cheese
  • Pickled onions
  • Jalapenos

Moreover, you could serve the tacos with some side dishes to stretch the recipe into more portions or create a large feast. Suggested side dishes include:

Close up of grilled salmon tacos with avocado salsa and fresh cilantor on tops.

Storage

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

To Freeze: Once cooled, place the grilled salmon in an airtight container and store it in the freezer for up to 3 months.

To Reheat: Once thawed, place salmon in a pan on the stove on medium-high heat and warm for 3-5 minutes, adding splashes of water to rehydrate the salmon as needed. To reheat in the oven, place the salmon in a casserole dish, cover with aluminum foil, and warm in the oven at 350°F for 10-15 minutes. To reheat in the microwave, place the salmon in a microwave-safe dish and warm for 1-2 minutes.

More Salmon Recipes:

Turmeric Quinoa Meal Prep Bowls

Published on by

These turmeric quinoa meal prep bowls with tahini dressing are full of flavor, fiber, and plant-based protein and the perfect vegetarian meal for a healthy lunch or dinner.

Turmeric quinoa meal prep bowls in glass containers with gold forks, small jars of tahini dressing, chopped parsley, and a tea towel on a white background.

Truth be told, I wasn’t always a meal prep person, but I’ve completely become one. Even though I work from home, when life gets busy it’s so nice to have prepped meals in the fridge ready to grab and go whether I need them for lunch or dinner.

While it can feel a bit time-consuming and does require a bit of planning, it’s well worth the effort to have balanced meals and does cut down on takeout (costs) in the long run and these protein and veggie-packed turmeric quinoa meal prep bowls are a great way to do it.

Quinoa meal prep bowls with crispy roasted chickpeas, raw veggies, and avocado with tahini dressing drizzled on top.

Why You’ll Love Them

  • High in Fiber – Combining quinoa, chickpeas, veggies, and avocado ensures that each bowl contains over 18 grams of fiber.
  • Full of Plant-Based Protein – Since quinoa is one of the highest protein grains and chickpeas are a great source of plant-based protein, each bowl contains 22 grams of vegetarian protein.
  • Anti-Inflammatory – The active ingredient in turmeric is a natural compound called curcumin, which has been shown to have antioxidant and anti-inflammatory properties.
  • Keep Well – These turmeric quinoa bowls keep well in the fridge for up to 5 days, which makes them great for meal prep.
Ingredients for turmeric quinoa meal prep bowls; quinoa, chickpeas, leafy greens, tomatoes, red onion, avocado, turmeric, paprika, salt, tahini, lemon, and garlic.

Ingredients + Substitutions

  • Quinoa – This high-protein grain is the base of these bowls. I used white quinoa, but you can use red quinoa or tri-color quinoa if preferred, or use brown rice instead.
  • Chickpeas – To add some more protein and fiber. I used canned chickpeas but you can cook raw chickpeas if desired, see the notes section of the recipe card for details.
  • Veggies – To add some color, fiber, and micronutrients. I used a combination of leafy greens, cherry tomatoes, and red onion, but any lettuce or raw veggies will work well. Some fresh herbs, such as parsley or cilantro, would also be a nice addition.
  • Avocado – To add some healthy fats and additional fiber. If you’re not a fan of avocado, you can use cheese or a dollop of Greek yogurt instead.
  • Vegetable Broth – To cook the quinoa and add some flavor, but you can use chicken broth or water if preferred.
  • Spices – Some ground turmeric to cook the quinoa, some smoked paprika to roast the chickpeas, and some salt and pepper to season.
  • Tahini – To add some healthy fats and make the dressing.
  • Lemon – To make the tahini dressing. I used fresh lemon juice, but you can use lemon concentrate or apple cider vinegar if desired.
  • Garlic – To flavor the dressing. I used garlic cloves but you can use garlic powder if preferred.
  • Olive Oil – To roast the chickpeas and add some healthy fats.

Dietary Adaptions

To Make them Gluten-Free: Be sure to use gluten-free vegetable broth.

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

White bowl of cooked turmeric quinoa with black pepper on top.
Sheet pan with parchment paper with spiced crispy roasted chickpeas on top.

How to Make Quinoa Meal Prep Bowls

  1. Cook quinoa. In a small pot, bring broth to a boil, then add quinoa, garlic, turmeric, and salt, reduce to a simmer, cover, and cook for 15 minutes until quinoa is tender and can be fluffed with a fork.
  2. Roast the chickpeas. In a large bowl, add the drained and rinsed chickpeas, drizzle with olive oil, sprinkle with paprika and salt, and toss until well coated. Then pour onto a baking sheet and transfer to an oven at 425°F for 20 minutes or until the chickpeas were crispy.
  3. Make the dressing. In a small bowl or jar, add the tahini, lemon juice, garlic, water, salt, and pepper, and whisk to combine. Taste and adjust water and seasoning with salt and pepper as needed.
  4. Prep the bowls. Divide the cooked quinoa, chickpeas, leafy greens, cherry tomatoes, red onion, and avocado evenly across 4 meal prep containers, and divide the tahini dressing across 4 small containers or jars.
  5. Store, serve, and enjoy! Once prepped, the quinoa bowls and dressing can be enjoyed immediately or stored in the fridge for up to 5 days.

You can find the detailed instructions in the recipe card below.

Glass jar with tahini dressing, bowl of turmeric cooked quinoa, bowl of diced avocado, bowl of sherry tomatoes, bowl of cilantro, sheet pan of roasted chickpeas, and a quinoa meal prep bowl in a glass container.

Red’s Nutrition Tip

These bowls contain a moderate amount of protein, at 22 grams per bowl, however, you could increase the protein content of these bowls by swapping the chickpeas for a more concentrated source of protein. To keep them vegetarian, you could add some tofu, alternatively, you could cook some chicken breasts or chicken thighs.

Four glass storage containers with turmeric quinoa meal prep.

Storage

Once prepped, these turmeric quinoa meal prep bowls can be stored in airtight containers in the fridge for up to 4 days, and the tahini dressing can be stored in a separate airtight container in the fridge for up to 2 weeks. These bowls cannot be frozen.

Close up of a turmeric quinoa meal prep bowl with tahini dressing drizzled on top.

More Quinoa Meal Prep Recipes:

Diet vs. Exercise: What’s best for weight loss?

Published on by

The debate as to whether nutrition or exercise is more important for weight loss is a big one, however, the answer is much simpler than you may think. Here is everything you need to know about diet vs. exercise for weight loss.

Meal prep containers filled with chicken, quinoa, hard-boiled eggs, chickpeas, veggies, blueberries, dressing, with a tea towel, salt, pepper, dressing, and oil on the side.

Table of contents

How does weight loss work?

For weight loss to occur, you must be in a calorie deficit. Weight loss occurs when your body is expending more calories than you are consuming and your body is forced to use stored energy for fuel.

Calories are the body’s form of energy. When you supply the body with more energy than required, in the form of calories from food and beverages, excess energy is stored as body fat. This fat tissue is a form of stored energy that can be used when the supply of energy, from food and beverages, is low.

Weight loss, also known as fat loss, occurs when the body is forced to use stored energy from body fat as fuel because the demand for calories exceeds the supply, which is known as a calorie deficit.

Diet is the only contributing factor to caloric intake, while exercise is one of multiple contributing factors to caloric expenditure, however, they both play pivotal roles in weight loss.

Infographic on how weight loss works.

The Role of Diet in Weight Loss

Because a calorie deficit is essential for weight loss, diet plays a key role in weight loss. Not only is reducing how many calories you consume a fail-safe strategy for weight loss, but it is generally much easier to manage your caloric intake through diet than exercise.

For instance, cutting 200 calories from your diet may be as simple as cutting out a vanilla latte or a couple of tablespoons of peanut butter, whereas it could take 30 minutes of brisk walking or a 20-minute HITT workout to burn 200 calories (1, 2).

Here are some of the ways that diet helps with weight loss:

1. Manage Calorie Intake

Diet is the best way to manage calorie intake for weight loss. Because the calories we consume come directly from the food we eat and the beverages we drink, managing our diet is the best way to create a calorie deficit for weight loss. While there are many ways to restrict foods to restrict calories, research shows that any diet that limits your food intake to create a calorie deficit will enable weight loss, as long as you adhere to it (3).

2. Support Satiety Signals

While it is natural to feel some level of hunger in a calorie deficit, you consume less energy than required after all, the macronutrient composition of the calories you consume can have a big impact on your hunger and satiety signals in the process. Consuming adequate protein and fiber can help to stave off hunger and promote feelings of fullness in a calorie deficit. Research shows that a high-protein diet can naturally help individuals regulate their calorie intake, lose weight, and keep it off (4, 5, 6).

3. Preserve Muscle Mass

Consuming adequate protein can also help to preserve muscle mass during a weight loss phase. Unfortunately, if adequate protein is not consumed during a weight loss program, the body will convert stored protein into glucose for energy, and cause muscle loss to occur. Not only can this have negative effects on general health, but it can negatively impact metabolic rate, which can make weight loss more difficult in the long term. Evidence suggests that consuming 0.7 grams of protein per pound of body weight per day is an optimal starting point for weight loss goals (7).

4. Boost Metabolism

In addition to preserving muscle mass, consuming adequate protein can also increase your energy expenditure through the thermic effect of food (TEF). Also known as diet-induced thermogenesis, TEF is the energy expended to digest, metabolize, absorb, and store the food that you eat and, of the three macronutrients, protein has the highest TEF at 20-30% (8). Meaning, if you consume 200 calories of protein, 40 to 60 of those calories will be used to metabolize them.

5. Support Sustainability

Learning how to restrict calories while still enjoying the foods you love is vital for long-term weight loss success. Following a dietary pattern you enjoy, while consuming adequate protein and fiber, is one of the best ways to drop pounds and promote sustainable weight loss (9).

6. Support Overall Health

While a calorie is a calorie and a calorie deficit is required for weight loss, not all calories are equally as nutritious. By eating in a calorie deficit while prioritizing nutrient-dense whole foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, seeds, meat, poultry, seafood, and dairy, you can help to ensure you are consuming adequate micronutrients to support your overall health while losing weight. While controlling calorie intake is integral for weight loss, it should not be done at the expense of general health, and being mindful of food choices is the best way to ensure we are consuming adequate vitamins and minerals while creating a calorie deficit at the same time.

Infographic on role of diet vs. exercise for weight loss.

The Role of Exercise in Weight Loss

When you exercise you burn calories and the more calories you burn the more energy you expend, however, exercise alone is a less-than-effective strategy for weight loss.

While physical activity has many health benefits, and should most definitely be included in a healthy lifestyle, it generally burns fewer calories than people think. Even the most effective workout will only burn several hundred calories, which can easily be consumed through food in a matter of minutes. For this reason, exercise is best paired with dietary changes for an effective weight-loss strategy.

Here are some of the ways that exercise helps with weight loss:

1. Increased Calorie Expenditure

Not only is daily physical activity beneficial for overall health, but exercise is a great way to increase energy expenditure to support the creation of a calorie deficit required for weight loss. While different exercise programs require different energy outputs, all forms form exercise increase total calories burned. Even low to moderate-intensity forms of activity, such as walking, yoga, or biking, can have a significant increase in your total daily energy expenditure (TDEE).

2. Build Muscle Mass

Specific forms of exercise, namely resistance training, are incredibly beneficial for weight loss as they help to maintain and build muscle mass. Muscle mass is one of the key components in basal metabolism rate (BMR) and individuals with increased muscle mass have been shown to have a higher resting metabolic rate (RMR) (10). Although cardio may burn more calories during exercise, resistance training is more likely to enhance fat loss than cardio, as resistance training will increase the energy you expend when you are not working out (11).

3. Maximize Metabolism

A good exercise program can increase energy expenditure while exercising, as well as increase energy expenditure at rest, which can maximize metabolism and expedite weight loss. By increasing general physical activity and building muscle, you can increase your exercise activity thermogenesis (EAT), non-exercise activity thermogenesis (EAT), AND basal metabolic rate (BMR) to increase your total daily energy expenditure (TDEE) and make the creation and maintenance of a calorie deficit much easier.

4. Enhance Appetite Regulation

While you might think exercising more might lead you to eat more, research suggests that a strategically programmed exercise program may enhance satiety signals by regulating hunger hormones (12, 13). This can help lead to better appetite regulation and increase the likelihood you will stick to your weight loss plan.

5. Increase Diet Flexibility

Increasing physical activity provides more leeway and diet flexibility when trying to lose weight. Exercising one, two, or a few times per week can help you expend anywhere from a couple hundred to a couple thousand more calories, which not only increases your energy expenditure but allows for more wiggle room for treats. Not only will this make losing weight easier, but it will make the entire process more enjoyable and sustainable.

Other Factors that Influence Weight Loss Success

In addition to diet and exercise, several other factors can influence the success of a weight loss program.

  • Consistency – Diet and exercise are integral to weight loss, however, if not managed consistently, losing weight will be very difficult. While a weight loss plan does not need to be executed perfectly 100% of the time, consistency and adherence are key for success.
  • Adaptation – The ability to adapt and be resourceful is a highly underrated factor in the success of a weight loss plan. When life throws you challenges, the more you can pivot and modify your plan to make things work the easier it will be for you to reach your weight loss goals.
  • Lifestyle – While these will not impede weight loss if a calorie deficit is created, lifestyle factors such as stress and sleep can affect the body’s BMR and, in turn, energy expenditure which can make weight loss much more challenging.

Benefits of Combining Diet and Exercise for Weight Loss

Research has shown that weight loss programs based on physical activity alone are less effective than programs that combine diet and exercise in both the short and long term (14, 15).

So, is diet or exercise better for weight loss?

While both diet and exercise play vital roles in weight loss, diet is the best way to manage caloric intake to create the calorie deficit required for weight loss to occur. Understanding how many calories you need to consume to create a calorie deficit, whether you choose to count calories or macros or not, is one of the best ways to support a weight loss goal.

The Bottom Line

In the diet vs. exercise for weight loss debate, diet is most important. While diet and exercise play valuable roles in weight loss, diet has a greater impact as it helps to directly manage calorie intake to create a calorie deficit which is the sole requirement for fat loss. That said, both diet and exercise should be utilized in a weight loss program, as they will help to enhance satiety signals, maximize metabolism, maintain and build muscle mass, and increase sustainability.

Green Goddess Cobb Salad

Published on by

Turn your next chicken recipe into a fun, healthy, and flavorful feast with this green goddess cobb salad. The Panera-inspired salad is easy to make and works well as a main course for lunch or dinner.

Two glass meal prep containers with green goddess cobb salad with a jar of green goddess salad dressing and a small bowl of basil.

If constantly find yourself ordering the Panera Green Goddess Cobb Salad, look no further than this recipe. The homemade green goddess dressing is the perfect way to elevate a basic cobb salad and keeps well in the fridge so you can enjoy it for days to come.

Plus, the combination of crunchy romaine, creamy avocado, crispy bacon, and juicy chicken in this Green Goddess cobb salad recipe ensures that this dish is a balanced meal filled with protein, fiber, and healthy fats.

Three glass meal prep containers with cobb salads with green goddess dressing with a fork, tea towel, jars of dressing, and a small bowl of basil.

Why You’ll Love It

  • Great for Meal Prep – The green goddess cobb salad recipe makes a large portion that can be enjoyed as a meal prep idea for easy lunches or as a main course for a family dinner.
  • High in Protein – This healthy salad contains over 30 grams of protein per serving making it a great high-protein meal.
  • High in Fiber – The leafy greens, avocado, and green goddess dressing make this a low-carb recipe with 6 grams of fiber.
  • Full of Flavor – The combination of chicken, eggs, bacon, avocado, veggies, and green goddess dressing ensures that this salad is full of healthy fats, flavor, color, and texture in every bite.
Ingredients for Green Goddess Cobb Salad; chicken breasts, eggs, bacon, avocado, lettuce, tomato, red onion, yogurt, olive oil, fresh herbs, garlic, salt, and pepper.

Ingredients + Substitutions

  • Chicken – To add some protein to the salad. The recipe calls for chicken breast, but you can use chicken thighs if preferred, or you can use leftover chicken or rotisserie chicken if you want to cut down on prep time.
  • Bacon – To add some more protein and healthy fats. The recipe calls for pork bacon but you can use turkey bacon if desired.
  • Eggs – To add even more protein and healthy fats. The recipe calls for hard-boiled eggs, but you can cook them soft-boiled if you like.
  • Avocado – To add some healthy fats and fiber.
  • Lettuce – To make the base of the salad. I used romaine lettuce but you can use iceberg lettuce if preferred, or use a dark leafy green like spring mix, spinach, or arugula if preferred.
  • Tomatoes – To add some veggies. I used cherry tomatoes but you can use grape tomatoes or whole tomatoes if desired.
  • Red Onion – To add some color and crunch. I added raw red onion but you could make pickled red onions if preferred.
  • Plain Yogurt – To make the creamy green goddess dressing. You can use plain yogurt or Greek yogurt, both will work well.
  • Olive Oil – To add some healthy fats to the dressing and cook the chicken.
  • Lemon Juice – To balance the dressing with some acid. I use fresh lemon juice but lemon concentrate, apple cider vinegar, or red wine vinegar will also work well.
  • Fresh Herbs – To make the herby green goddess dressing. Any combination or ratio of cilantro, parsley, basil, dill, and/or mint will work.
  • Garlic – To flavor the dressing. The recipe calls for a garlic clove but you can use garlic powder if needed, see the notes section of the recipe card for details.
  • Salt and Pepper – To season the dressing and the salad.

Although I didn’t add any, you could add some blue cheese or feta cheese to the salad to add some additional protein and fat.

Dietary Adaptions

To Make it Gluten-Free: Ensure you are using certified gluten-free bacon.

To Make it Dairy-Free: Swap the yogurt for mayonnaise.

Blender with yogurt, olive oil, lemon juice, garlic, basil, parsley, salt, and black pepper.
Blender with homemade green goddess dressing.

How to Make Homemade Green Goddess Dressing

Green goddess salad dressing is very easy to make and a great way to add some healthy fats to a classic cobb salad. Simply combine yogurt, olive oil, lemon juice, fresh herbs, garlic, salt, and pepper in a small food processor or blender and blitz until smooth.

Red’s Nutrition Tip

This green goddess cobb salad is a great source of protein, fiber, and healthy fats. If you wanted to make it a more well-balanced meal or stretch it into more portions, I would recommend serving it with a source of complex carbohydrates, such as a side of bread or pita, or add some cooked rice or roasted potatoes to the salad.

Four glass containers with Panera copycat green goddess cobb salad.

Storage

Once prepped, the salad can be stored in airtight containers in the fridge for up to 4 days and the dressing can be stored in a seperate airtight jar for up to 1 week. Depending on the ripeness of your avocado, you may want to wait to add it until you are ready to eat, as it can brown if it’s too ripe.

Copycat Panera green goddess cobb salad with dressing drizzled on top.

More Chicken Salad Recipes:

 

Zucchini Breakfast Cookies

Published on by

Filled with fresh zucchini, rolled oats, and naturally sweetened, these zucchini breakfast cookies are a healthy recipe that the whole family can enjoy to start the day.

Plate with two zucchini breakfast cookies with a bite taken out of one.

If you’re looking for a new grab-and-go summer breakfast, give this zucchini oatmeal breakfast cookies recipe a try! Not only is it great for busy mornings, but it’s a fun and different way to use up all of that extra zucchini and a good way to eat more veggies too.

Plus, while I designed these cookies as a healthy breakfast recipe, you could add some extra sweetness with some chocolate chips and enjoy them as a simple snack instead.

Stack of zucchini oatmeal breakfast cookies on a white plate with a cup of tea, bottle of milk, and cookies cooling on a wire rack in the background.

Why You’ll Love Them

  • Kid Friendly – These zucchini breakfast cookies are moist, flavorful, and low in sugar, which makes them a great breakfast or snack for toddlers and kids.
  • Full of Fiber – The combination of rolled oats and zucchini ensures that each cookie contains over 2 grams of fiber.
  • Freeze Well – These cookies keep well in the freezer for up to 3 months so they are great for meal prep or batch cooking.
Ingredients for zucchini breakfast cookies; rolled oats, all-purpose flour, baking powder, cinnamon, salt, zucchini, butter, applesauce, maple syrup, egg, and vanilla.

Ingredients + Substitutions

  • Zucchini – To add moisture and fiber to the cookies, and help add some more veggies to your day!
  • Oats – You can use rolled oats, old-fashioned oats, or quick oats; however, instant oats and steel-cut oats are not recommended.
  • Flour – The recipe calls for all-purpose flour, but you can use whole wheat flour if you’d like to add a little more fiber. You can also make them gluten-free by using 1-to-1 gluten-free flour, oat flour, or almond flour.
  • Butter – To add some healthy fats and ensure the cookies are moist.
  • Maple Syrup – To sweeten the cookies. You can use honey or brown sugar instead.
  • Egg – To bind the cookies. You can use a “flax egg” if needed.
  • Vanilla – To add flavorful.
  • Baking Powder – To ensure the cookies are fluffy.
  • Salt – To season.

While I didn’t include any, you can add some chocolate chips for a hint of sweetness if desired. See the notes section of the recipe card for details.

Large mixing bowl with maple syrup, melted butter, egg, and vanilla.
Large mixing bowl with mixed wet ingredients and shredded zucchini on top.

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for 1-to1- gluten-free flour, oat flour, or almond flour, and use certified gluten-free oats.

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

To Make them Egg-Free: Swap the egg for one “flax egg”.

Large mixing bowl with mixed wet ingredients and dry ingredients on top.
Large mixing bowl with zucchini oatmeal breakfast cookie batter.

How to Make Zucchini Breakfast Cookies

  1. Grate the zucchini. Using a box grater, grate the zucchini into fine strips. Transfer the grated zucchini to a tea towel or paper towel, wrap it up, and, holding it over the sink, squeeze out as much water as possible. Set aside.
  2. Mix the dry and wet ingredients. In a medium bowl, combine the rolled oats, flour, baking powder, cinnamon, and salt, stir and set aside. In a large bowl, whisk together the maple syrup, melted butter, egg, and vanilla extract, add the grated zucchini, and mix again, then add the dry ingredients and fold until well combined.
  3. Shape into cookies. Using a 1/3 cup measuring cup, scoop the batter onto a baking sheet lined with parchment paper, and shape it into large cookies.
  4. Bake until golden brown. Transfer the baking sheet to an oven at 375°F and bake for 18-22 minutes until the edges are golden brown. Remove the cookies from the oven and allow to cool on the baking sheet for 5 minutes and then transfer the cookies to a wire rack to cool completely.
  5. Serve and enjoy! Once cooked, the cookies can be eaten immediately or stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

You can find the detailed instructions in the recipe card below.

Zucchini oatmeal breakfast cookies cooling on parchment paper on a wire baking rack.

Red’s Nutrition Tip

When you hear the word “cookie” you may immediately think of something unhealthy, but the reality is that cookies are just a recipe and you can easily adapt a recipe to make a nutritious and delicious cookie you can enjoy for breakfast. In fact, these zucchini breakfast cookies are essentially the handheld version of a bowl of zucchini oatmeal and, with only 12 grams of natural sugar and 2 grams of fiber per cookie, they can certainly be enjoyed as a healthy breakfast by adults and kids alike.

Two zucchini breakfast cookies on a plate with a cup of tea, bottle of milk on a tea towel, and cookies cooling on a wire rack with parchment paper.

Serving Suggestions

These zucchini breakfast cookies are a great source of complex carbohydrates, fiber, and healthy fats on their own. However, to ensure they are a more balanced meal for breakfast, I would suggest serving them with a source of protein, such as:

Four zucchini oatmeal breakfast cookies on stacked on a plate with milk in the background.

Storage

Once completely cooled, these zucchini breakfast cookies can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

More Zucchini Recipes:

The Nutrition Pyramid of Priorities

Published on by

If you’re confused about whether you should be focusing on food groups or calories, or stressing over meal timing or supplements, the nutrition pyramid of priorities is a simple tool that can help you make informed decisions to help support your health goals.

Grey bowl with roasted chickpeas, dark green vegetables, sweet potatoes, radish, and hummus on a white tea towel with a glass of water.

Table of contents

Food Pyramid vs. Nutrition Priority Pyramid

The traditional food pyramid is a simplified nutrition pyramid that focuses on the major food groups. While this model indirectly touches on macronutrient intake and lightly touches on food quality, it misses many other important aspects of nutrition.

Although the USDA’s dietary guidelines, and many other governing health bodies around the world, have replaced the food pyramid with a new model, their model remains focused on the major food groups and exercise, with limited regard for the other aspects of a balanced diet.

Fortunately, a new pyramid model has emerged, known as the nutrition prioritization pyramid, which focuses on the big picture of nutrition for optimizing health, while preserving a hierarchy.

What is the Nutrition Prioritization Pyramid?

The Nutrition Prioritization Pyramid is a tool that highlights the most important aspects of nutrition but strategically prioritizes them using a pyramid model (1).

The pyramid includes all the most important dietary principles, including calories, macronutrients, micronutrients, meal timing, and supplements, while showcasing their relative impact on one another and your overall health.

Although all aspects of nutrition are important, they are not equally important, and by understanding which aspects have a greater impact on your overall health, you can make more informed decisions to support your progress and success.

The nutrition pyramid of priorities; consistency, lifestyle, food quality, food quantity, macronutrients, micronutrients, meal timing, and supplements.

The 8 Priorities of the Nutrition Pyramid

Here is a detailed breakdown of my version nutrition pyramid of priorities.

1. Consistency

While often overlooked, consistency is the foundation of any healthy diet. Although eating whole foods, the right amount of food, and the right balance of nutrients is important, if not done consistently their impacts are minimal, if any. Adherence and sustainability are two of the most important factors in an individual’s dietary success, therefore, it is important to create a lifestyle, exercise, and healthy eating habits that you can maintain for the long term (1).

It’s important to understand that you don’t need to follow a healthy lifestyle and diet 100% of the time, rather, consistency is created by adhering to the priorities of the nutrition pyramid most of the time.

2. Lifestyle

After consistency, lifestyle is the biggest part of the nutrition prioritization pyramid. Lifestyle includes everything from water intake to exercise, sleep, and stress management, and plays a vital role in your overall health. Even the best nutrition plan will fail if lifestyle factors are not accounted for, improved, and done consistently.

So, before jumping headfirst into a crash diet or the new fad diet, focus on improving your water intake, reducing your alcohol intake, improving your sleep habits, spending more time in nature, moving your body regularly, and creating healthy daily habits you enjoy and can maintain long-term.

3. Food Quality

Put simply, the quality of the food that you eat is the most important food factor in your overall health. 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 the ones that should comprise the majority of your diet and food choices.

Not only will prioritizing whole foods ensure you are organically consuming more nutrients and a better balance of macronutrients and micronutrients, but it will naturally impact how much you eat. Whole foods and minimally processed foods are far more satiating and less palatable than processed and ultra-processed foods, therefore, prioritizing your intake of unprocessed and minimally processed foods can help to control how many calories you are consuming without tracking a thing (2).

That said, there is room for everything in a healthy diet, even junk food and empty calories. Therefore, the objective should be to prioritize whole foods most of the time, roughly 80-90%, and indulge the rest of the time, roughly 10-20%.

4. Calories

How much you eat affects everything from your overall performance to health and weight. Being mindful of calorie intake is important to ensure you are not undereating or overeating for your personal health goals. Exactly how many calories an individual needs to consume can vary based on several factors, including age, sex, weight, height, and level of physical activity.

For weight-oriented goals, energy balance, also known as calorie balance, is key as it is the primary factor in weight management (3). For weight loss to occur, one must consume fewer calories than they are expending to create a calorie deficit, and for weight gain to occur, one more consume more calories than they are expending to create a calorie surplus.

While calories do not need to be tracked for general health, non-weight-related health goals, or even weight-related health goals, calories are the body’s primary source of energy, and consuming calories is vital for life.

5. Macronutrients

Unlike the different food groups, macronutrients are the building blocks of calories and the human body. Carbohydrates, protein, and fat make up the food that we eat and contain the sugars, starches, fiber, amino acids, and fatty acids our bodies need to operate and function optimally.

Carbohydrates and protein provide 4 calories per gram, while fats provide 9 calories per gram. Carbohydrates play key roles in digestion and gut health, glucose, and insulin action, as well as cholesterol and triglyceride metabolism; protein function as structural components in skeletal muscle, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters; and fats support the metabolism of fat-soluble vitamins, cell membrane function, the maintenance of structural integrity of the brain and nervous system, and hormone synthesis (4, 5, 6).

In general, consuming balanced meals with a source of protein, carbohydrate, fiber, and fat can help to ensure you are consuming adequate protein, fiber, and calories to support your health goals. Moreover, specifically tracking macros and manipulating your macronutrient intake can improve body composition and/or performance, however, the exact ratio required depends on a variety of factors including your activity level, exercise style, and personal goals.

6. Micronutrients

The next level of the nutrition pyramid of priorities is micronutrients. Micronutrients refer to all of the vitamins and minerals required for the body to function and include everything from iron and magnesium to B vitamins and vitamin C.

By prioritizing food quality (i.e. eating more whole foods) and macronutrients (i.e. creating balanced meals), you can ensure you are consuming an adequate intake and balance of micronutrients in your diet. While specific situations and health conditions may require tracking or monitoring of specific vitamins and minerals, focusing on the other aspects of the nutrition pyramid is typically a more than adequate strategy for the average person.

7. Meal Timing

When you eat is far less than what and how much you eat. Although nutrient timing can be important for athletes, for the average person meal timing is essentially a non-issue. Whether you want to have a larger breakfast and lunch and a smaller dinner, eat 5 meals instead of 2 meals, or eat later or earlier in the day, as long as you are prioritizing nutrient-dense whole foods, eating balanced meals, and eating enough calories to support your goals, when you eat doesn’t matter.

Food quality is more important to overall health and research has shown that calorie intake is more important than meal timing when it comes to weight loss (7, 8). While breakfast is considered the most important meal of the day and it’s commonly recommended to not eat before bed, it is the overall intake of calories and energy balance that determines whether weight is lost, gained, or maintained, not when you eat.

In the end, it comes down to personal preference, your personal hunger cues, and what makes you feel your best. So, unless you are an athlete looking for every competitive edge you can get, meal frequency and meal timing are far less important than most people think.

8. Supplements

While supplements are one of the most commonly discussed aspects of nutrition, they are the smallest piece of the nutrition prioritization pyramid. Supplements are often said to be the “magic pill” or “silver bullet” of health and weight loss, however, they have the smallest impact on overall health and are meant to be a supplement to a healthy diet and lifestyle, not a replacement for one.

Protein powder, collagen powders, electrolytes, and multivitamins can all be beneficial; however, their effects and impacts will be largely negligible if other lifestyle and dietary habits are not addressed. So, before you run out and buy all of the powder and potions you can find, ensure that you are prioritizing sleep, managing stress, exercising regularly, focusing on whole foods, and eating a balanced diet.

The Bottom Line

The nutrition pyramid of priorities is a tool that can be used to prioritize efforts in creating a healthy and balanced diet. As opposed to the traditional food pyramid, which only focuses on the five food groups, the nutrition prioritization pyramid focuses on all aspects of nutrition including consistency, lifestyle, food quality, calories, macronutrients, micronutrients, meal timing, and supplements.

Mediterranean Steak Bowls

Published on by

Turn steak night into a Greek-inspired feast with these Mediterranean steak bowls. Filled with hummus, couscous, veggies, and juicy steak, these bowls are healthy, well-balanced, and full of flavor.

Two Mediterranean steak bowls with a side of crumbled feta cheese, chopped parsley, and lemon wedges.

In the summer months, I’m all about quick and easy. While I want my meals to be delicious and nutritious, when the weather heats up, I want things to be as simple as possible without forgoing flavor, and these Mediterranean steak bowls do exactly that.

The combination of steak, couscous, veggies, and hummus ensures that these bowls are a well-balanced meal filled with protein, carbohydrates, fiber, and healthy fats, and they work equally well for lunch, dinner, or meal prep. Plus, once you get the basics down you can use different grains, veggies, sauces, and dressings to make these steak bowls just the way you like them.

Close up of a Mediterranean steak bowl with a fork and feta cheese on top.

Why You’ll Love Them

  • Quick and Easy – With a 15-minute cooking time, this Mediterranean steak bowl recipe is perfect for a quick weeknight meal.
  • High in Protein – With over 35 grams of protein and 9 grams of fiber per bowl, each Mediterranean steak bowl is protein-packed and well-balanced.
  • Full of Flavor – To combination of juicy steak, creamy hummus, crunchy veggies, and salty feta ensures that these bowls are full of colors, textures, and flavors.
  • Great for Meal Prep – These steak bowls also keep well in the fridge, making them a great meal prep idea for weekday lunches.
Ingredients for Mediterranean steak bowls; flank steak, couscous, lettuce, tomato, cucumber, red onion, pitted Kalamata olives, feta cheese, parsley, hummus, olive oil, Dijon mustard, garlic, and lemon.

Ingredients + Substitutions

  • Steak – To add a good source of animal protein. I used flank steak in my recipe, but you can use any type of steak you enjoy, sirloin steak or tenderloin steak would work very well.
  • Couscous – To add a source of complex carbohydrates. I used regular couscous but pearl couscous would also work well, or you could use quinoa instead.
  • Hummus – To add some healthy fats and Mediterranean flare. I recommend using regular or garlic hummus, homemade or store-bought hummus both work, but if you’re not a fan of hummus, tzatziki sauce would also work well.
  • Veggies – To add some fiber and micronutrients. I used a combination of lettuce, tomatoes, cucumber, and red onion in the bowls, but you could truly use any veggies you like. Bell peppers, cherry tomatoes, carrots, and broccoli would also work well.
  • Kalamata Olives – To add some more healthy fats, although optional.
  • Feta Cheese – To add a salty bite and some more protein and healthy fats. You could also add a dollop of regular yogurt or Greek yogurt if you like.
  • Olive Oil – To marinate the steak and dress the veggies.
  • Balsamic Vinegar – To marinate the steak.
  • Dijon Mustard – To thicken the steak marinade.
  • Lemon Juice – To dress the veggies. If you’re using fresh lemons, you can add some lemon zest, but if you don’t have lemon juice you can use red wine vinegar instead.
  • Fresh Parsley – To add some freshness and leafy greens, a bit of fresh mint would also work well.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Swap the couscous for gluten-free couscous or use quinoa instead.

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

Plate of sliced steak, bowls of cooked couscous, bowl of veggies with lemon dressing, a bowl of feta, and a bowl of chopped lemon wedges.

How to Make Mediterranean Steak Salad Bowls

  1. Marinate the steak. In a large bowl, add the olive oil, balsamic vinegar, Dijon mustard, garlic, salt, and pepper and whisk until well combined. Add the steak, toss to coat in the marinade, and transfer to the fridge for at least 20 minutes or up to 12 hours.
  2. Cook the couscous. In a medium saucepan, bring water, salt, and olive oil to a boil, then add the couscous, stir to combine, cover, remove from the heat, and let stand for 5 minutes, then fluff with a fork.
  3. Grill the steak. Heat a grill, grill pan, or cast-iron skillet to medium-high heat, then add steak and cook for 4-5 minutes per side for medium-rare, or with additional time until desired doneness. Once cooked, transfer steak to a cutting board and allow to rest for 5 minutes and then slice – against the grain – into thin strips.
  4. Prep the veggies. Add the chopped lettuce, tomatoes, cucumber, red onion, and kalamata olives to a large bowl, drizzle with olive oil and lemon juice, and gently toss until well combined.
  5. Assemble the bowls. Layer the bowls with a spread of hummus, some couscous, veggies, sliced steak, feta cheese, and fresh parsley to serve.
  6. Serve and enjoy! The bowls can be enjoyed immediately or the components can be stored in airtight containers in the fridge for up to 4 days.

You can find the detailed instructions in the recipe card below.

Close up of grey bowl with sliced flank steak, couscous, hummus, lettuce, tomatoes, red onion, olives, and feta cheese.

Red’s Nutrition Tip

Steak, or red meat in general, is one of those foods people think are unhealthy but very nutrient-dense. Not only is beef a great source of iron, zinc, choline, and B vitamins, but lean cuts of beef are nutritionally very similar to chicken. That said, you can certainly use chicken in the bowls if you prefer.

Serving Suggestions

These Mediterranean steak bowls are packed full of protein, carbs, fiber, and healthy fats, and are a balanced meal on their own, however, you can easily adapt them to suit your own dietary needs. For example:

  • To make them higher in protein, cook a large portion of steak and add a few extra slices of steak and feta to each bowl.
  • To make them higher in fiber, swap the couscous for cooked lentils, chickpeas, or brown rice, and add some broccoli to the salad.
  • To make them low carb, omit the couscous or swap it for cauliflower rice.
  • To make them low fat, swap the steak for chicken breast and omit the amount of oil added or swap it for lemon juice instead.
  • To reduce the calorie content, swap the beef for chicken and add half the amount of hummus and feta to the bowls, or simply reduce the serving sizes overall.
Close up of a Mediterranean steak bowl with flank steak, couscous, hummus, and Greek salad.

Storage + Reheating

To Refrigerate: Allow the cooled steak and couscous to cool completely, then transfer the steak, couscous, vegetables (without dressing), and hummus and store them in airtight containers (separate or assembled) in the fridge for up to 4 days.

To Freeze: Once cooled, transfer the steak and couscous to airtight containers (separate or assembled) in the freezer for up to 3 months. The hummus and vegetables cannot be frozen.

To Reheat: Thaw the steak and couscous, transfer to a bowl then assemble the bowls, and reheat them in the microwave for 2-3 minutes until warm. Then add hummus, dressed vegetables, feta, and parsley to the bowls.

More Mediterranean Bowl Recipes:

Curried Couscous Chickpea Salad

Published on by

Filled with colorful vegetables and covered in a creamy curry dressing, this Moroccan-inspired curried couscous chickpea salad is the perfect combination of sweet, salty, and savory, and works well as a vegetarian main course or side dish to grilled meat.

Large white bowl of couscous chickpea salad with chopped cilantro, and almonds on top on the side.

I don’t know about you, but I can get into a salad with salads. Whether I’m using the same vegetables (hello, lettuce, tomatoes, and cucumbers!) or the same dressing (hello, balsamic!) my salad life can get a little mundane. So, if you’re like me and if you’re looking for a new (and different) hearty salad, this salad recipe is for you.

In my opinion, this curried couscous chickpea salad is the perfect salad for a summer BBQ. Not only does it mix things up from basic coleslaw or pasta salad, but the combination of sweet and salty flavors is the perfect accompaniment to grilled meat, fish, sausages, or burgers.

Close up of chickpea couscous salad with a serving spoon and lemon curry dressing in the background.

Why You’ll Love It

  • Quick and Easy – This chickpea couscous salad only requires minimal cooking and is ready in under 30 minutes.
  • High in Fiber – With 8 grams of fiber per serving, this veggie-loaded salad is packed full of fiber.
  • Full of Flavor – The sweet and savory curry salad dressing ensures this salad is full of flavor in every bite.
  • Great for Meal Prep – This salad keeps well for days making it a great make-ahead dish.
Ingredients for couscous chickpea salad; pearl couscous, red pepper, red onion, cucumber, cilantro, raisins, almonds, olive oil, mayonnaise, lemon, garlic, curry podwer, salt, and pepper.

Ingredients + Substitutions

  • Couscous – I used pearl couscous, also known as Israeli couscous, but you can use any type of couscous you like. Moroccan couscous, whole wheat couscous, and tri-color couscous would all work well. See the notes section of the recipe card for details.
  • Chickpeas – Also known as garbanzo beans, to add some plant-based protein and fiber. I used canned chickpeas but you can cook them from scratch if desired, see the notes section of the recipe card for details.
  • Vegetables – A combination of bell pepper, red onion, cucumber, and carrots to add color, fiber, and micronutrients. Some cherry tomatoes or grape tomatoes would also work well.
  • Raisins – To add a hint of sweetness to the salad. I used Thompson raisins but golden raisins and chopped dates would also work well.
  • Almonds – To add some crunch and healthy fats, cashews would also work well.
  • Fresh Herbs – A bit of fresh cilantro and mint to add some leafy greens, parsley would also work well.
  • Olive Oil – To make the curry salad dressing. I used extra virgin olive oil but you can use any olive oil you like; avocado oil would also work well.
  • Yogurt – To ensure the salad dressing is rich and creamy. You can use regular yogurt or Greek yogurt.
  • Lemon Juice – To balance the dressing with some acid. I used fresh lemon juice, but you can use lemon juice concentrate if needed.
  • Garlic – To flavor the dressing. I used a garlic clove but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Curry Powder – To flavor the dressing, ground turmeric would also work well. You can use any style of curry powder or ras el hanout, a Moroccan curry powder, or use ground cumin instead.
  • Salt and Pepper – To season.

While I didn’t add any, a sprinkle of feta cheese would be a nice addition to the salad.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free couscous.

To Make it Dairy-Free: Swap the yogurt for coconut yogurt, almond milk yogurt, or mayonnaise.

Jar of yogurt curry salad dressing.

How to Make Curried Couscous Chickpea Salad

  1. Cook the couscous. Bring a small pot of salted water to a boil, add the couscous, and cook as per package directions until tender, then drain in a mesh sieve, and rinse under cold water to cool.
  2. Make the dressing. In a small bowl or jar, add the olive oil, yogurt, lemon juice, lemon zest, curry powder, salt, and pepper and whisk until combined.
  3. Chop the veggies. Dice the red bell pepper, red onion, carrots, and cucumber into bite-size pieces, and finely chop the cilantro and mint.
  4. Make the salad. In a large bowl, add the couscous, chickpeas, bell pepper, red onion, cucumber, raisins, almonds, cilantro, and mint, toss to combine, cover with dressing, and toss again until well combined. Taste and adjust seasoning with salt and pepper as needed.
  5. Serve and enjoy! The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

You can find the detailed instructions in the recipe card below.

A white bowl with pearl couscous, almonds, bell pepper, mint, chickpeas, raisins, red onion, cilantro, carrots, and cucumber.

Red’s Nutrition Tip

While couscous is often thought of as a grain itself, it’s actually a form of pasta. Couscous is made from wheat, one of the highest protein grains, and is a great source of complex carbohydrates and fiber.

Serving Suggestions

This couscous chickpea salad is a great source of complex carbohydrates, fiber, and healthy fats with a moderate amount of protein. To ensure it’s a more balanced meal, I would suggest serving it with a source of protein, such as:

Close up of a bowl curry couscous chickpea salad in a white bowl with a serving spoon and a tea towel.

Storage

Once mixed, the salad can be stored in an airtight container in the fridge for up to 5 days.

More Couscous and Chickpea Salad Recipes:

Greek Chicken Gyros

Published on by

Wrapped in warm pita bread and covered in tzatziki sauce, these homemade Greek chicken gyros are as delicious as they are nutritious. And the best part is, they are super quick and easy to make!

Plate of Greek chicken gyros wrapped in parchment paper with tzatziki sauce.

I don’t know about you, but I love Greek food and I love a good gyro. Whether you’re getting them at a street vendor, food truck, or restaurant, these handheld wraps are always a hit. The combination of a warm pita, succulent lemony chicken, crunchy vegetables, and creamy tzatziki always hits the spot. While authentic chicken gyro is cooked low and slow on a vertical rotisserie, you can make a quicker version at home with this simplified Greek chicken gyro recipe.

By cooking your chicken on a grill or in a grill pan, you can create the tender, juicy, and ever so slightly crispy chicken pieces we know and love in a fraction of the time without forgoing flavor. Trust me, this gyro recipe is so good your family will be wondering if it’s take-out.

Two Greek chicken gyros on a plate with a side of tzatziki sauce with a bowl of fries and sparkling water in the background.

Why You’ll Love Them

  • High in Protein – With over 35 grams of protein per serving, these Greek chicken gyros are perfect for a high-protein meal.
  • Full of Flavor – The combination of garlic, herbs, spices, and homemade tzatziki sauce ensures the gyros are full of flavor.
  • Great for a Crowd – This recipe can be done on the stovetop or the grill and can easily be doubled or tripled without much effort.
Ingredients for Greek chicken gyros; chicken thighs, Greek yogurt, lemon juice, olive oil, garlic, dill, parsley, salt, pepper, cucumber, lettuce, tomatoes, red onion, and pita bread.

Ingredients + Substitutions

  • Chicken Thighs – I used chicken thighs because I think they provide better flavor but you can use chicken breasts if you like.
  • Greek Yogurt – To make the Greek chicken marinade, it helps to flavor and tenderize the chicken, and make the tzatziki sauce. The recipe calls for Greek yogurt, but regular yogurt will work well too.
  • Olive Oil – To make the marinade and cook the chicken.
  • Lemon Juice – To balance the flavors in the marinade and tzatziki. I used fresh lemon juice but you can use lemon concentrate or red wine vinegar if needed.
  • Herbs and Spices – A mixture of garlic cloves, dried dill, parsley, paprika, and cumin to marinate the chicken.
  • Pita Bread – To wrap the chicken gyros.
  • Veggies – A bit of cucumber to make the tzatziki and a combination of fresh tomatoes, lettuce, and red onion to make the gyros. You can also add a bit of feta cheese if you like.
  • Salt and Pepper – To season.

I made homemade tzatziki sauce for my recipes but you can certainly buy store-bought tzatziki sauce if preferred. Just be sure to read the label and look at the ingredients so you can choose the best option possible.

Bowl of Greek marinade with a whisk.
Bowl of raw chicken thighs in Greek marinade.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free pita bread.

To Make them Dairy-Free: Swap the Greek yogurt for coconut yogurt or almond milk yogurt.

Homemade tzatziki sauce in a small white bowl with a serving spoon.

How to Make Greek Chicken Gyros

  1. Marinate the chicken. In a large bowl, add the Greek yogurt, olive oil, lemon juice, minced garlic, oregano, paprika, cumin, and salt, and whisk to combine. Add the chicken thighs to the bowl, toss to coat in the marinade, then cover with plastic wrap, and transfer to the fridge for at least 2-3 hours or overnight.
  2. Make the tzatziki. In a small bowl, add the Greek yogurt, shredded cucumber, lemon juice, minced garlic, dried dill, dried parsley, and salt, and whisk to combine, then set aside.
  3. Cook chicken. Warm a grill, grill pan, or cast-iron skillet to medium-high heat, warm some olive oil, then add the chicken thighs and cook for 4-5 minutes per side until cooked through to an internal temperature of 165°F. Once cooked, transfer the chicken to a plate to cool for 5 minutes, then slice it into thin strips.
  4. Assemble gyros. Warm pita bread in the microwave for 10-20 seconds, then fill with slices of chicken, lettuce, tomatoes, red onion, and dollop with tzatziki sauce.
  5. Serve and enjoy! The Greek chicken gyros can be enjoyed immediately, and any leftover chicken can be stored in the fridge for up to 5 days or in the freezer for up to 3 months.

You can find the detailed instructions in the recipe card below.

Cooked Greek chicken thighs in a cast-iron grill pan.

Red’s Nutrition Tip

You can decrease the calorie content and increase the protein content of these gyros by making them with chicken breasts instead of thighs. While the nutritional differences between chicken breast and chicken thighs are minimal, in fact, they are far more similar than people think, breasts are a slightly leaner source of protein.

Platter with sliced grilled Greek chicken gyros meat with a side of pita bread, tzatziki, tomato slices, sliced red onion, and shredded lettuce.

Serving Suggestions

These Greek chicken gyros can be enjoyed on their own as a balanced meal as they contain protein, carbohydrates, fiber, and healthy fats. If you wanted to serve them as part of a larger meal, I would suggest serving them with:

  • Greek salad
  • Lemon roasted potatoes
  • Oven fries
  • Rice pilaf
  • Dolmades
  • Olives
  • Hummus
Two Greek chicken gyros on a plate with tzatziki with a side of fries and sparkling water.

Storage + Reheating

To Refrigerate: Allow the chicken to cool completely and then store it in an airtight container for 4 days. The tzatziki sauce can be stored in a separate airtight container for up to 1 week.

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

To Reheat: Once thawed, the chicken can be reheated on the stove in a pan on medium heat for 3-5 minutes – this will help to create the best texture. It can also be reheated in the oven at 350°F for 5-10 minutes or in the microwave for 2-3 minutes.

Close of a Greek chicken gyros in a warm pita bread.

More Greek Chicken Recipes:

California Roll Bowls

Published on by

These California roll bowls are a deconstructed version of California sushi rolls. Filled with crab, sushi rice, cucumber, and avocado, these bowls are perfect for a quick, easy, and healthy dinner!

Two California roll bowls with a side of spicy mayo sauce, sesame seeds, and pickled ginger.

If you like California rolls, this recipe is for you. The combination of creamy avocado, crunchy cucumber, and nori, ensures that these bowls are full of flavors and textures in every bite, and the best part is that they are super easy to make.

As long as you can cook rice and chop veggies, you can make these deconstructed California roll sushi bowls that are sure to please a crowd. Whether you’re enjoying them for a quick weeknight dinner, a build-your-own dinner party, or as an easy meal prep idea for healthy lunches, this sushi bowl recipe is an easy, healthy, and high-protein meal.

Close up of California roll sushi bowl with spicy mayo and sesame seeds on top and chopsticks.

Why You’ll Love Them

  • Quick and Easy – These California roll sushi bowls are ready in less than 30 minutes making them perfect for a weeknight meal.
  • High in Protein – With over 27 grams of protein per serving, these bowls are protein-packed meals.
  • Versatile – Once you’ve got the basics down you can mix and match ingredients to make any type of sushi bowls you like!
Ingredeints for California sushi roll bowls: crab meat, sushi rice, cucumber, avocado, nori sheets, rice vinegar, sesame seeds, and soy sauce.

Ingredients + Substitutions

  • Crab – Traditional California rolls use imitation crab meat, but you can use real fresh crab meat, canned crab meat, canned crab meat, or imitation crab in these bowls. Use whatever option suits your budget, you can use cooked shrimp if you like.
  • Rice – To create the base of the roll bowls and add some complex carbohydrates. I used sushi rice in my recipe but any white rice or brown rice will work well.
  • Avocado – To add some healthy fats.
  • Cucumber – If you want to add some more fresh veggies, shredded carrots or thinly sliced bell peppers would also work well.
  • Nori – To add some dried seaweed to the sushi bowls. If you can’t find nori sheets, you can use furikake instead.
  • Rice Vinegar – To season the sushi rice.
  • Soy Sauce – To season the sushi roll bowls.
  • Pickled Ginger – To add some acid and cleanse the palate in between bites, although optional.
  • Sesame Seeds – To serve, although optional.

Although California rolls don’t typically include spicy sriracha mayo, you can make some to top the bowls for a bit more flavor and heat. You can find the ingredients in the recipe card below.

Dietary Adaptions

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

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

Small white bowl of spicy sriracha mayo sauce.

How to Make California Roll Sushi Bowls

  1. Cook the rice. Bring a water and sushi rice to a boil in a small pot and allow to cook as per package direction until tender and fluffy. Once cooked, drizzle of rice vinegar, stir to combine, and allow to cool.
  2. Chop the crab. Cut the cooked crab meat or imitation crab into bite-size pieces.
  3. Chop the veggies and seaweed. Chop the cucumber and slice the avocado and nori sheets.
  4. Make the sauce. In a small bowl, add the mayo and sriracha and stir to combine.
  5. Assemble the bowls. Once the rice has cooled, fill bowls with a layer of sushi rice, top with cucumber, avocado, and nori sheets, drizzle with soy sauce, sprinkle with sesame seeds, and top with spicy mayo as desired.
  6. Serve and enjoy! The bowls can be enjoyed immediately or stored in the fridge for up to 5 days.

You can find the detailed instructions in the recipe card below.

Build-your-own California sushi bowls station with bowls.

Red’s Nutrition Tip

Although you can use fresh crab in these sushi bowls, California rolls are typically made with a form of imitation crab meat known as surimi. While often referred to as “imitation” crab, surimi is made from real seafood, most commonly pollock, and is a good source of lean protein. Surimi is much less expensive than crab, making it a great option for simple weeknight meals, just be sure to read the label and ingredients to ensure you are buying the highest-quality option possible.

Serving Suggestions

These sushi bowls are well-balanced meals on their own, as they include a source of protein, carbohydrate, fat, and fiber, however, you can adapt the recipe to suit your personal dietary needs.

  • To make them higher in protein, add more crab to the bowls.
  • To add more fiber, you can swap the white rice for brown rice and/or add more vegetables such as carrots, broccoli, or
  • To make them low carb, you can swap the sushi rice for cauliflower rice.
Close of up California sushi roll bowls with sriracha mayo and sesame seeds on top.

Storage

These sushi bowls can be assembled and stored in airtight containers in the fridge for up to 5 days, however, do not add the avocado until you are ready to serve.

More Sushi Roll Bowls:

9 Well-Balanced Meal Ideas

Published on by

Creating a balanced meal is key to ensuring that you are nourished, satisfied, and energized. Although it might seem complicated, creating a balanced meal is simple, so here are 9 well-balanced meal ideas you can use to create healthy meals.

Examples of balanced meals: oatmeal with yogurt, berries, and almonds; sausage veggie scramble with potatoes; tuna pita with lettuce and apple; brown rice with stir-fried vegetables, tofu, and peanut sauce; snack plate with cottage cheese, hard-boiled eggs, carrots, crackers, and hummus; chicken pesto pasta with broccoli; lentil and sweet potato curry; white rice with carrots, zucchini, and grilled salmon.

Table of contents

Learning how to create a balanced meal is one of the most helpful tools you can learn to ensure you are eating a balanced diet. Put simply; to create a balanced meal it must include all three macronutrients; protein, carbohydrate, and fat.

By prioritizing whole foods and including protein, carbohydrates, fiber, and fat in your breakfast, lunch, and dinner you can help to ensure you are consuming a more optimal balance of macronutrients, fueling your body appropriately, balancing your blood sugar, increasing your satiety level, and supporting your micronutrient intake (1).

Think of it like ticking a box; at breakfast, lunch, and dinner, ensure there is a source of protein, carbohydrates, fiber, and fat on your plate or bowl. You can tick each box more than once (i.e. include more than one vegetable for fiber or avocado and salad dressing for fat), but the protein, carbohydrate, fiber, and fat boxes must be ticked at each meal to ensure it’s well-balanced.

Infographic with examples of well-balanced meal ideas.

Examples of Well-Balanced Meals

Here are some examples of balanced meals that you can enjoy for a healthy breakfast, lunch, and dinner.

Bowl of oatmeal with Greek yogurt, strawberries, raspberries, blueberries, blackberries, and almonds.

1. Oatmeal with Yogurt, Almonds, and Berries

Why this is a Balanced Meal: 

  • Protein = Greek Yogurt
  • Carbohydrates = Oats
  • Fiber = Berries
  • Fat = Almonds

Oatmeal is a classic healthy breakfast, however, on its own, it is not well-balanced. By serving a bowl of oatmeal with a topping of Greek yogurt, chopped almonds, and berries you can create a balanced meal and a more satisfying meal to start the day. In addition to yogurt, you can use cow’s milk to add protein to oats, egg whites like in my egg white oatmeal, or protein powder like in my high-protein overnight oats.

Plate of toast with mashed avocado, fried eggs, and orange slices.

2. Avocado Toast with Eggs and Orange

Why this is a Balanced Meal:

  • Protein = Eggs
  • Carbohydrates = Bread
  • Fiber = Orange
  • Fat = Avocado

Eggs and toast is a go-to breakfast and does contain protein, carbohydrates, and healthy fats on its over, however, by adding avocado and orange slices (or any fruit) you can make it more filling and well-balanced. If you’re not a fan of avocado, you can try my ricotta pesto fried eggs instead.

Plate with sausage with spinach and cherry tomatoes and roasted potatoes.

3. Sausage Scramble with Potatoes

Why this is a Balanced Meal:

  • Protein = Sausage
  • Carbohydrates = Potatoes
  • Fiber = Spinach and Cherry Tomatoes
  • Fat = Olive Oil

Sausages are not always thought of as a breakfast food, but they are a versatile ingredient that is packed full of protein and delicious with eggs or on their own. While you can make this with pork sausages if you want to reduce the fat and/or calorie content you can make it with chicken sausages or lean ground beef instead. This balanced meal idea is also great for meal prep as both the scramble and breakfast potatoes keep well in the fridge for days, or you can add some eggs, for an extra boost of protein and fat, and make my breakfast egg bake casserole instead.

Plate with a pita with tuna salad with mayonnaise with lettuce and apple slices.

4. Tuna Salad Pita

Why this is a Balanced Meal:

  • Protein = Tuna
  • Carbohydrates = Pita
  • Fiber = Lettuce and Apple
  • Fat = Mayonnaise

Sandwiches are a highly underrated balanced meal idea. While bread has a reputation for being “unhealthy”, good bread is a great source of complex carbohydrates, and by adding some protein, such as tuna or turkey, some fat, such as mayonnaise or cheese, and extra fiber in the form of vegetables, you can create a well-balanced meal in minutes. My tuna salad pita is one of my go-to healthy lunch ideas and it could also be made with my avocado tuna salad or curried chicken salad instead.

Bowl with brown rice, stir-fried tofu with green beans and bell pepper, and spicy peanut butter sauce drizzled on top.

5. Tofu and Brown Rice Bowl

Why this is a Balanced Meal: 

  • Protein = Tofu
  • Carbohydrates = Brown Rice
  • Fiber = Green Beans and Bell Peppers
  • Fat = Peanut Butter Sauce

If you are following a vegetarian or vegan diet, tofu is a great plant-based protein source that you can include in your meals. While it is not a complete protein on its own, by pairing it with brown rice or another whole grain such as quinoa or farro, you can ensure it contains all essential amino acids while adding a source of complex carbohydrates at the same time. If you’ve never tried tofu before, give my tofu meal prep bowls with spicy peanut sauce, tofu and broccoli bowl, or sheet pan and tofu with veggies and tahini sauce a try.

Plate with cottage cheese, hard-boiled eggs, crackers, carrots, and hummus.

6. Protein Snack Plate

Why this is a Balanced Meal: 

  • Protein = Eggs and Cottage Cheese
  • Carbohydrates = Crackers
  • Fiber = Carrots
  • Fat = Hummus

Snack-style lunches are a quick and easy way to create a balanced meal in minutes. In fact, many bistro box lunch ideas can be made with no-cook protein sources to cut down on prep time and clean up, store well in the fridge, and are easy to grab and go whenever you need them. My charcuterie bistro boxes are a great example of a well-balanced no-cook lunch idea, while my chicken salad meal prep bowls are a good example of how to turn a lunch classic into a fun meal prep idea.

Bowl of pasta with chicken, pesto sauce, and broccoli.

7. Pesto Chicken Pasta with Broccoli

Why this is a Balanced Meal:

  • Protein = Chicken Breasts
  • Carbohydrates = Pasta
  • Fiber = Broccoli
  • Fat = Pesto

While pasta is thought of as a poor food choice, it’s a wonderful source of complex carbohydrates and fiber made with high-protein grains. Both regular pasta and whole-grain pasta can easily be included in a healthy diet when paired with protein, healthy fats, and fiber to create a well-balanced meal. My chicken pesto pasta is one of my most popular healthy dinner recipes and can be made with chicken breasts or chicken thighs. If you’re not a fan of pesto, you can try my chicken and vegetable pasta instead.

Plate with white rice, zucchini and carrots sesame oil with grilled salmon and toasted sesame seeds on top.

8. Salmon Stir-Fry with Rice

Why this is a Balanced Meal:

  • Protein = Salmon
  • Carbohydrates = Rice
  • Fiber = Zucchini and Carrots
  • Fat = Sesame Oil

Stir-fries are a great healthy dinner idea for a busy weeknight when you are short on time because they are quick to make and super versatile. From beef to shrimp to salmon and fried rice to cauliflower fried rice, you can create endless flavor combinations while still ensuring you eating a well-balanced meal. Alternatively, you can keep things simple and combine some protein with veggies, rice, and a good sauce, like my spicy salmon roll bowls, to create a quick weeknight meal.

Bowl of lentil and sweet potato curry with spinach and coconut milk.

9. Lentil and Sweet Potato Curry

Why this is a Balanced Meal:

  • Protein = Lentils
  • Carbohydrates = Sweet Potatoes
  • Fiber = Spinach
  • Fat = Coconut Milk

Curries are one of my go-to healthy dinner recipes because they are quick to make and packed full of flavor. While commonly made with chicken and beef, vegetarian curries are just as nutritious and a great way to make a delicious dinner with plenty of leftovers for lunch. Beans, lentils, and chickpeas are good ways to add some plant-based protein to veggie curries while boosting the fiber content at the same time. My chickpea peanut curry, lentil sweet potato curry, and spinach chickpea curry are all examples of well-balanced vegetarian recipes.

More Balanced and Healthy Meal Ideas

The Bottom Line

Including a source of protein, carbohydrates, fiber, and fat in your meals is a simple way to ensure they are well-balanced and you are consuming a balanced diet. By cooking whole foods with herbs and spices, you can ensure you are eating healthy meals without sacrificing flavor. If you are unsure of how to eat for your personal health goals, it is best to work with a registered dietitian to develop a list of balanced meal ideas that work for you.

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