Stephanie Kay Nutrition

Real Food for Real Life

Lemon Chicken Orzo Soup

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If you’re a fan of chicken noodle soup, you’re going to love this lemon chicken orzo soup. Filled with orzo pasta, fresh herbs, zesty lemon, and tender chicken, this soup is an elevated version of a classic noodle recipe, while being easy to make and packed full of protein too.

Lemon chicken orzo soup in a white bowl on a brown plate with a side of crusty bread

While there are a lot of things to love about this soup – including the fact that it’s light, bright, and full of flavor – my favorite part is that it’s high in protein, which makes it a hearty and filling meal. Soups are typically full of veggies, fiber, and micronutrients; however, most are not particularly filling as they lack the satiating nature that protein provides to a dish.

[adthrive-in-post-video-player video-id=”K5UwfCJg” upload-date=”2023-04-22T09:34:40.000Z” name=”Lemon Chicken Orzo Soup” description=”This Greek-inspired lemon chicken orzo soup recipe is light, bright, and full of flavor, and happens to be healthy and high-protein too.” player-type=”collapse” override-embed=”false”]

So, if you love a good soup and want to make one that will serve as a complete and balanced meal with protein, carbs, fiber, and healthy fats, this lemon chicken orzo soup is for you!

Ingredients for lemon orzo chicken soup; chicken breasts, orzo, spinach, onion, garlic, carrot, celery, basil, dill, oregano, parsley, salt, pepper, lemon, and chicken broth

Ingredients for Chicken Lemon Orzo Soup

You’ll need the following ingredients to make this orzo soup:

  • Chicken: The recipe calls for boneless, skinless chicken breasts, however, you can use chicken thighs if you prefer. Or skip cooking the chicken and use 4 cups of shredded rotisserie chicken or leftover cooked chicken instead.
  • Orzo: The star of this orzo soup. If you can’t find orzo pasta, another pastina (little pasta), such as acini di pepe, ditalini, or stelline pasta, will also work.
  • Lemon: A bit of fresh lemon juice and lemon zest to add a punch of flavor.
  • Onion, Carrot, and Celery: A classic mirepoix mix to create the base of the soup.
  • Garlic: To add some depth and fragrance.
  • Herbs: A mixture of oregano, parsley, basil, and dill to season and flavor the soup. The recipe calls for dried herbs, but you can use fresh ones if you prefer. Just be sure to triple the amount if using fresh and only add them at the end of the cooking process.
  • Spinach: To add some leafy greens and color.
  • Chicken Broth: Chicken broth works best but vegetable broth will also work.

In addition to the above, you’ll also need some olive oil, salt, and black pepper.

Dietary Adaptions

To Make it Gluten-Free: Swap the orzo for short-cut gluten-free pasta or rice, and ensure the broth is gluten-free.

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

Onion, carrot, and celery sauteed in a pot
Broth with chicken breasts in a pot

How to Make Chicken Orzo Soup

This soup is incredibly easy to make and can be done in roughly 30 minutes, here’s a brief overview of what you’ll do:

  1. Saute the veggies. Begin by sauteeing the onion, carrots, and celery in olive oil until tender.
  2. Add the herbs. Add the garlic and dried herbs and cook until fragrant.
  3. Add the broth and chicken. Pour in the chicken broth, submerge the raw chicken breasts in the broth, and allow to cook.
  4. Add the orzo. Pour the dry orzo pasta into the pot.
  5. Shred the chicken. Once the chicken is fully cooked, remove it from the pot, place it on a cutting board, shred it into pieces, and then return it to the soup.
  6. Add lemon and spinach. Add the spinach, lemon zest, and lemon juice, and cook for a final few minutes to allow the flavors to come together.

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

Cooked chicken breasts in soup broth in a pot
Orzo added to a pot with broth and chicken breasts

Red’s Nutrition Tip

Although soup is not always a balanced meal, this particular recipe is. The combination of chicken, orzo, and vegetables, creates a balanced meal with protein, carbohydrates, fiber, and healthy fats and, therefore, it can be enjoyed on its own as a complete meal.

Shredded chicken in a pot with orzo soup
Spinach added to a pot with orzo soup

What To Serve with Orzo Soup

If you want to keep things simple, serve with soup with a big piece of crusty bread and butter (my personal favorite side to this soup), or along with a spread of bread, cheese, cured meats, and vegetables, and/or a simple green salad for a classic soup and salad combo.

Cooked lemon chicken orzo soup in a pot

FAQs

What is orzo soup made of?

A typical orzo soup is made of orzo pasta, onion, carrots, celery, and broth. Chicken, herbs, garlic, and additional vegetables can also be added.

What does orzo soup taste like?

Orzo is a form of pasta and, therefore, has a similar taste and texture to any other pasta soup. This lemon chicken orzo soup tastes similar to a classic chicken noodle soup, with a bit of lemon flavor.

What does adding lemon to soup do?

Lemon adds brightness to a soup by balancing out the otherwise salty, rich, and savory flavors. Adding lemon juice is a great way to fix a bland or tasteless soup.

How many carbs are in lemon chicken orzo soup?

This lemon chicken orzo soup contains 31 grams of carbs per serving. You can find all of the nutrition facts in the recipe card below.

Chicken lemon orzo soup in a white bowl with a spoon, topped with lemon slices, and a side of crusty bread

Storage + Reheating

To Refrigerate: Allow the soup to cool completely, then place it in an airtight container and store it in the fridge for 3 to 5 days.

To Freeze: Place the cooled soup in a freezer-safe airtight container and freeze for up to 3 months.

To Reheat: Warm thawed soup in a saucepan or pot on the stovetop of medium heat for 5-10 minutes until warm or in a microwave-safe dish in the microwave for 2-3 minutes.

More Orzo and Chicken Soup Recipes:

What are Empty Calories?

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If you’re trying to eat healthier, you’ve probably heard that you shouldn’t consume too many empty calories. But, what are empty calories? Where are they found? And are certain foods truly empty of calories? Here are the facts you need to know.

Examples of empty calories; beer, chips, and dip.

What are empty calories?

The term “empty calories” is commonly used in the nutrition and fitness community; however, it has no true scientific meaning or definition. Generally speaking, the term empty calories refers to foods that have little to no nutritional value. Empty-calorie foods are typically high in calories from added sugar, fat, and/or alcohol, and contain limited amounts of protein, fiber, vitamins, and minerals.

However, it’s important to understand that no calories are truly empty. The word “empty” literally means “contains nothing” and no calories contain absolutely nothing.

Calories come from macronutrients (carbohydrates, protein, and fat) and alcohol, and the macronutrient content of food determines its calorie content. Carbohydrates and protein provide 4 calories per gram, fat provides 9 calories per gram, and alcohol provides 7 calories per gram, and the balance of carbohydrates, protein, fat, and alcohol a food or beverage contains determines its calorie density.

Foods with a high-calorie density contain a lot of calories in a small amount of food (i.e. olive oil), while foods with a low-calorie density contain few calories in a large amount of food (i.e. lettuce).

While different foods have varying macronutrient profiles, which impacts their calorie density, different foods also have varying micronutrient profiles, which impact their nutrient density.

What is nutrient density?

Nutrient density refers to the ratio of nutrients to calories in food (1). Nutrient-dense foods are foods that provide a signification amount of protein, fiber, vitamins, minerals, and other health-promoting components.

Foods with a high nutrient density contain a lot of nutrients per calorie, such as fruits, vegetables, nuts, seeds, whole grains, beans, lentils, lean meat, seafood, eggs, and dairy, while foods with a low nutrient density contain little to no nutrients per calorie, such as candy, chips, or alcohol.

Nutrient-dense foods are not only beneficial because they contain a lot of nutrients but they have been shown to be satiating and filling foods. Many studies have shown that foods richer in nutrients (macro and micro) have a greater impact on satiety levels and feelings of fullness (2, 3).

Infographic comparing the calorie content and nutrient content of apple and gummy bears.

For example, a 192 gram-portion of apple provides 100 calories and is filled with fiber, vitamin A, vitamin B6, riboflavin, potassium, manganese, and calcium (4). A 25-gram portion of gummy bears also provides 100 calories, however, it is primarily composed of sugar and does not contain any fiber or micronutrients (5). Therefore, the apple is considered a nutrient-dense food, while the gummy bears are considered a calorie-dense food. It is best to consume calories from nutrient-dense foods the majority of the time.

The Problem with Empty Calories

While it is important to understand that some empty calories can be included in a healthy diet, when consumed in excess, they have the potential to negatively affect health. Some of the primary concerns with empty calories are:

Fewer Nutrients

As noted, empty-calorie foods lack nutritional value compared to their whole foods counterparts. Calorie per calorie, these foods contain little to no micronutrients compared to whole foods, which tend to contain many more vitamins, minerals, and antioxidants.

Less Satiety

While empty calories, or foods with low nutrient density, do provide calories to the body, the lack of protein, fiber, and micronutrients means that these calories tend to have a lesser impact on satiety signals.

Hyper-Palatable

Empty calories tend to be found in ultra-processed foods, and ultra-processed foods are designed to the hyper-palatable. Food manufacturers design hyper-palatable foods to have specific combinations of fat, sugar, sodium, and carbohydrates – such as potato chips – that make them artificially rewarding to eat and harder to stop consuming (6). So, not only are empty-calorie foods lower in nutrients and higher in calories but they are easier to over-consume compared to nutrient-dense whole foods.

Lead to Overconsumption

Since many empty-calorie foods are hyper-palatable, they can easily lead to overconsumption of calories. These low-nutrient, calorie-rich foods can lead to passive overeating, which has the potential to cause weight gain. While an individual may be consuming enough or more than enough calories in their diet, the lack of nutrients in these foods can contribute to a state of being overfed and undernourished.

Examples of Empty Calories

All calories contain calories, however, some calories have a high nutrient density (contain a lot of nutrients), while others have a low nutrient density (contain little to no nutrients). Here are some examples of foods with a low nutrient density, also known as sources of empty calories:

  • Refined sugars and syrups,
  • Soft drinks, energy drinks, fruit juice with added sugar, fruit drinks, and other sugar-sweetened beverages,
  • Milkshakes and sugary coffee drinks, such as Frappucinos,
  • Solid fats, such as shortening,
  • Alcohol, including beer, wine, and spirits,
  • Candy and chocolate bars,
  • Pastries, such as cookies, cakes, and donuts,
  • Ultra-processed dairy products, such as American cheese slices and Cheese Whiz,
  • Ultra-processed meats, such as hot dogs,
  • Ultra-processed grain products, such as sugary cereals and potato chips.

Note: Not all processed foods are considered empty calories. The processing of foods occurs on a spectrum, from minimally processed to ultra-processed, and everything from frozen fruit to Pop-Tarts is considered processed food. It is the food’s nutrient density and level of processing that determines whether it would classify as “empty calories” and reading food labels, specifically the ingredient list and nutrition fact slabel, is the easiest way to determine the level to which a food is processed.

Infographic chart comparing the relationship between calorie density and nutrient density and where foods rank on the spectrum.

FAQs

Can I lose weight on empty calories?

While you can lose weight on empty calories, given a calorie deficit is the only physiological requirement for weight loss to occur, weight loss should not come at the expense of health, and nutrients are required to support optimal health. For this reason, it is best to keep the intake of empty calories to a minimum when working toward a goal of weight loss.

How many empty calories should I have a day?

Empty-calorie foods can be included in a healthy diet, however, it is best to limit them. As a rule of thumb, empty calories should make up no more than 20% of total calorie intake, while the other 80% of calories should come from nutrient-dense whole foods.

What happens if I only eat empty calories?

By solely consuming empty-calorie foods, your body will lack the essential nutrients it needs to function optimally. Nutrient deficiencies can lead to serious health issues.

How to Identify Empty-Calorie Foods

As noted above, food contains calories and no foods are truly empty of calories, however, some foods (especially ultra-processed foods) are less nutrient-dense than others, and reading food labels can help you determine this. Here is what to look for:

  • Foods low in essential nutrients. Look at the nutrition facts label and refer to the column of % of Daily Value. Nutrient-dense food will have higher percentages, while foods with low nutrient density will have a small percentage or zeros.
  • Foods high in added sugar. Read the ingredient list and look for sources of added sugar and refer to the nutrition facts labels to see exactly how much added sugar the food contains per serving.
  • Foods low in fiber. Look at the nutrition facts label and refer to the number of grams of fiber the food contains per serving. Foods high in carbohydrates and high in sugar but low in fiber are typically less nutrient-dense options.

Although none of these metrics are individually direct indicators that a food should be considered unhealthy or a source of empty calories, combined or in conjunction with other factors, they may be an indication that the food in question is a less nutrient-dense choice.

What to Focus on Instead

When it comes to calories, food quality is important. To ensure that you’re reaching your calorie intake and consuming adequate nutrients, it’s best to prioritize whole foods in the form of fruits, vegetables, nuts, seeds, whole grains, beans, lentils, meat, seafood, eggs, and dairy. The nutrient-rich nature of the foods ensures that they are filling, satiating, and nourishing at the same time, which supports the body’s essential needs.

Important Note

With all of this said, it’s important to keep in mind that all food serves a purpose, even empty calories. Although food is fuel and the only source of nutrients for the body, food is also about pleasure, connection, celebration, and family. The objective is not to avoid empty-calorie foods completely, it’s to prioritize nutrient-dense whole foods most of the time and enjoy empty-calorie foods in moderation in a way that makes us feel food physically, mentally, and emotionally.

The Bottom Line

Empty calories are calories that contain little to no nutritional value. Empty-calorie foods are foods that contain far more calories than nutrients and are typically high in added sugar, fat, and/or alcohol. For optimal health, it is best to prioritize nutrient-dense whole foods in the diet and consume empty-calorie foods in limited amounts.

Dark Chocolate Peanut Butter Cups

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Made with natural peanut butter and dark chocolate chips, these homemade dark chocolate peanut butter cups are easy to make and a good-for-you candy treat.

Four homemade dark chocolate peanut cups stacked on top of each other with a bite taken out of the top one

Chocolate and peanut butter go together like Batman & Robin, Bert & Ernie, or Chandler Bing & Joey Tribbiani and, when I was a kid, I used to love Reese’s peanut butter cups. Oh, the joy they would bring me. Not only is chocolate and peanut butter a delicious combination but poking your little finger through the middle of the cup made them oh-so-fun to eat!

[adthrive-in-post-video-player video-id=”WAJspZry” upload-date=”2023-04-18T13:48:00.000Z” name=”Dark Chocolate Peanut Butter Cups” description=”These easy homemade dark chocolate peanut butter cups are made with simple ingredients and are a healthier version of your favorite candy.” player-type=”collapse” override-embed=”false”]

And while the options for pre-made chocolate peanut butter cups have grown, with so many new brands now available, making them at home is SUPER simple, easy, and fun. Whether you’re making them for yourself or getting the kids involved (this is a super kid-friendly recipe) this dark chocolate peanut butter cups recipe makes the perfect sweet treat.

Ingredients for dark chocolate peanut butter cups; natural peanut butter, muffin liners, dark chocolate chips, coconut oil, honey, and coconut flour

Ingredients for Dark Chocolate Peanut Butter Cups

You’ll need the following ingredients to make these homemade no-bake peanut butter cups:

  • Dark Chocolate – You can use dark chocolate chips, dark chocolate baking chunks, or break up a bar of dark chocolate.
  • Peanut Butter – While any peanut butter will work, I think smooth, natural peanut butter works best. If using sweetened peanut butter, reduce the amount of added honey.
  • Honey – To sweeten the peanut butter. Maple syrup also works.
  • Coconut Oil – To ensure the chocolate is smooth enough to bite into. Feel free to use butter if you don’t have or don’t like coconut oil.
  • Vanilla Extract – To enhance the chocolate flavor.
  • Coconut Flour – To thicken the peanut butter mixture ever so slightly and give it a fudgy texture. The recipe calls for coconut flour, but almond flour or peanut flour will also work.
  • Sea Salt – Some for seasoning and some for topping.

And although these are designed to be dark chocolate cups, you can certainly use milk chocolate if you prefer, or any other percentage of chocolate that you enjoy.

Peanut butter mixture in a white bowl with a spatula
Melted dark chocolate in a white bowl with a rubber spatula

Dietary Adaptions

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

To Make them Dairy-Free: Use dairy-free chocolate chips.

To Make them Peanut-Free: Swap the peanut butter for almond butter or sunflower seed butter.

Muffin liners in a muffin tin
Muffin liners in a muffin tin with melted dark chocolate in them

How to Make Homemade Chocolate Peanut Butter Cups

These healthy chocolate peanut butter cups require no cooking or baking and are very easy to make. Here’s what you’ll do:

  1. Combine the peanut butter mixture. Add the peanut butter, honey, coconut flour, and salt to a bowl and stir until well combined.
  2. Melt the chocolate mixture. Warm the chocolate chips, coconut oil, and vanilla in a bowl and stir until smooth
  3. Fill the muffin liners. Once the peanut butter mixture and chocolate mixture are ready, spoon a layer of melted chocolate into a muffin liner, add a dollop of peanut butter filling, and top with more melted chocolate.
  4. Refrigerate until solid. Once all of the muffin liners are filled, transfer them to the fridge or freezer to solidify.
  5. Enjoy! Once solid, remove them from the fridge or freezer, remove the paper liners, and dig in.

Note: You can find the full detailed instructions in the recipe card below.

While you can certainly buy chocolate peanut butter cups, making them at home allows you to control the quality of ingredients and amount of added sugar and, quite honestly, they taste just as good if not better than store-bought.

Prefer mini chocolate peanut butter cups? Just use mini cupcake liners instead, this recipe will make approximately 24 mini cups.

Muffin liners in a muffin tin with melted dark chocolate in them and peanut butter mixture on top
Prepared chocolate peanut butter cups ready for the freezer

Red’s Nutrition Tip

If you’re thinking about swapping the peanut butter for almond butter because you think it’s “healthier”, I’ve got some interesting news for you. Serving per serving, almond butter vs. peanut butter have very similar nutrition profiles; peanut butter contains slightly more protein and more fiber, almond butter contains less sugar and more nutrients, and they both contain a very similar amount of calories, carbohydrates, and fat. So, unless you have a peanut allergy, there is no need to avoid natural peanut butter.

Dark chocolate peanut butter cups pilled on a plate with flaky sea salt on top

FAQs

Are dark chocolate peanut butter cups healthy?

Homemade dark chocolate peanut butter cups are a healthy treat that can be included in a healthy diet. Dark chocolate is a natural source of micronutrients and antioxidants, while peanut butter is a good source of fat with a moderate amount of protein. By making chocolate peanut butter cups at home you are able to limit the amount of sugar, as well as unnecessary additives and preservatives.

How many calories in a dark chocolate peanut butter cup?

One dark chocolate peanut butter cup contains 209 calories.

What brand makes peanut butter cups?

If you’d prefer to buy chocolate peanut butter cups, Justin’s and SkinnyDipped are some of the healthiest whole-food-based store-bought options.

Dark chocolate peanut butter cups pilled on top of each other with a bite missing and a sprinkle of sea salt on top

Storage

Once solidified, these chocolate peanut butter cups can be stored in an airtight container in the fridge for up to one week or in an airtight container or freezer-safe bag in the freezer for up to 3 months.

More Chocolate and Peanut Butter Recipes:

 

Salmon Quinoa Bowls

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Ready in under 30 minutes, this salmon quinoa bowl is perfect for a quick, easy, and healthy dinner. Filled with protein, complex carbohydrates, and healthy fats, these bowls are sure to fill you up without forgoing flavor.

Bowl with cooked quinoa, baked salmon, and cucumber salad covered in a creamy dressing.

Tired of the same old dinner routine? Tell me about it! These quinoa salmon bowls were inspired by a dinner rut, and they do not disappoint. The combination of salmon and quinoa makes these bowls super high in protein, with over 30 grams per serving, and can be enjoyed hot or cold, making them a great meal prep idea too.

[adthrive-in-post-video-player video-id=”fIUwmlyI” upload-date=”2023-04-14T10:29:06.000Z” name=”Salmon Quinoa Bowl” description=”Filled with roasted salmon, quinoa, cucumber, and a creamy dressing, this healthy salmon quinoa bowl is packed full of protein and flavor.” player-type=”collapse” override-embed=”false”]

And, while they are clearly designed to include salmon and quinoa, the recipe is very versatile, so you can easily swap salmon for another fish or chicken, and you can use another whole grain, such as rice, brown rice, or bulgur if you’re not a fan of quinoa.

Ingredients for salmon and quinoa bowls; salmon fillets, quinoa, cucumber, arugula, dill, lemon, and spices.

Ingredients for Salmon Quinoa Bowls

You’ll need the following ingredients to make the protein, fiber, and flavor-packed bowls:

  • Salmon: The star ingredient of these salmon bowls – you can use any cut of fresh or frozen salmon. If using frozen salmon, just be sure to thaw it first.
  • Quinoa: The base to the bowls – you can use red, white, or tri-color quinoa. If you’re not a fan of quinoa, use rice instead.
  • Olive Oil: To cook the salmon and dress the salad.
  • Lemon: For the salmon marinade, cucumber salad, and sauce.
  • Honey: To balance the spices and create a bit of a sticky texture.
  • Spices: A mixture of paprika, garlic powder, onion powder, and salt to season the salmon.
  • Cucumber: You can use any style of cucumber you like and add it unpeeled or peeled.
  • Arugula: To mix with the cucumber. Feel free to add more if you want a heartier salad.
  • Fresh Herbs: Some dill to season the cucumber salad and finish the bowls, you can also use fresh parsley if you like.
  • Mayonnaise: To make the creamy sauce.
  • Dijon Mustard: To flavor the sauce.
  • Salt and Pepper: To season everything.

If you prefer things with a bit of heat (like I do), you can add a pinch of ground cayenne pepper to the salmon marinade and a few red pepper flakes to the cucumber salad.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, the bowls are gluten-free.

To Make them Dairy-Free: No adaptations are needed, the bowls are dairy-free.

Raw salmon pieces on a baking sheet covered in marinade.
Cooked salmon bites on a baking sheet.

How to Make Salmon Quinoa Bowls

Ready in under 30 minutes, these bowls are quick and easy to make, here’s what you’ll do:

  1. Cook the quinoa. Begin by cooking the quinoa.
  2. Season the salmon. Combine the marinade ingredients in a bowl, add diced salmon, and stir gently until all the salmon is well coated.
  3. Bake the salmon. Transfer the salmon to a sheet pan, place it in the oven, and bake to your liking.
  4. Make the cucumber salad. Combine all the salad ingredients in a bowl and toss until well combined.
  5. Make the sauce. Combine the sauce ingredients and whisk until creamy.
  6. Assemble the bowls. Once all the components are ready, assemble the bowls, serve, and enjoy!

See the recipe card below for detailed instructions.

Bowl with cucumber, arugula, and dill salad.

Red’s Nutrition Tip

Not only is salmon a wonderful source of animal protein but it’s filled with omega-3 fatty acids. Omega-3 fats are considered essential fatty acids because the body cannot produce them and, therefore, they must be obtained through the diet. While there is a debate as to whether wild salmon or farmed-raised salmon is better, overall, both are great choices, so simply use whatever you have access to and fits your budget.

Bowls with quinoa and salmon.

FAQs

How many calories are in a salmon and quinoa bowl?

This salmon quinoa bowl contains 566 calories per serving.

What do season quinoa with?

Quinoa can be a little bland on its own, however, it takes on flavor very well. Quinoa can be seasoned during the cooking process with salt, pepper, dried herbs, and spices such as turmeric or cumin, or cooked in broth for additional flavor.

What to add to cooked quinoa?

Once cooked, you can season quinoa with fresh herbs, such as parsley, dill, basil, or mint, or toss the quinoa in a salad dressing or simple sauce such as pesto.

Baked salmon and quinoa bowl with cucumber salad and dressing.

Storage + Reheating

To Store: Store the components (quinoa, salmon, cucumber salad, and sauce) in separate airtight containers in the fridge for 3 to 4 days.

To Freeze: The salmon and quinoa can be stored in an airtight container and frozen for up to 3 months, however, the cucumber salad and sauce cannot be frozen.

To Reheat: While the bowls can be enjoyed cold if you prefer to eat them warm it is best to leave the components unassembled so that the quinoa and salmon can be reheated on their own before serving. Transfer the quinoa and salmon to a microwave-safe bowl and reheat for 1-2 minutes until warm and then top with cold cucumber salad and sauce.

More Quinoa and Salmon Recipes:

How To Eat Healthy on a Budget

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When you’re on a budget, grocery shopping can provide a lot of financial stress. In fact, the idea that healthy food is expensive is one of the most common objections people have about improving their diet. While the cost of food continues to increase, there are some simple strategies that you can implement to help eat healthy on a budget without forgoing finances.

Healthy groceries in a paper bag on a kitchen counter.

What exactly is “healthy eating”?

Put simply, “healthy eating” is consuming a diet of primarily whole foods that provides a good balance of macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals) in a calorie intake that supports your overall health, while allowing room for indulgence and treats.

Eating healthy is not about eating perfectly, it’s about eating a nutrient-rich, balanced diet most of the time, not all the time.

And, while there is a common misconception that eating well needs to cost a lot of money, the reality is that eating healthy does not need to be expensive. In fact, you can eat well without stretching your budget with a little know-how. Ultimately, it comes down to planning, comparing, cooking, and minimizing waste.

Tips to Eat Healthy on Budget

Here are 18 ways to eat healthy on a tight budget:

1. Stick to whole foods.

Prioritizing whole foods can help you stick to your budget while prioritizing your health at the same time. Unprocessed whole foods, such as grains, legumes, produce, dairy, and meat, are often less expensive than their fully prepared or highly processed counterparts. For instance, per serving, oats are cheaper than cereal, a block of cheese is cheaper than shredded cheese, and a bag of rice of cheaper than a packet of ready rice. Moreover, calorie per calorie, whole foods are more nutrient-dense than hyper-processed foods, which makes them more satisfying, satiating, and filling overall (1, 2). For instance, although a bag of chips may be less than or similar in price to a bag of apples, snacking on apples is far more nourishing and filling than snacking on chips.

2. Don’t panic over organic.

The debate as to whether to buy organic food is a big and complex one and, while there are definitely benefits to supporting local, organic farmers, whether you choose to buy organic food is a personal choice. It’s important to understand that whole foods – organic or not – are nutrient-dense foods. In fact, several independent studies have shown that, while consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistant bacteria, there are no significant health or nutritional differences between food grown conventionally versus organically (3). So, if you’re trying to eat healthy on a budget, just prioritize whole foods and don’t stress over whether they are organic or not.

3. Don’t go crazy for “superfoods”.

Here’s the deal, there is no such thing as a superfood. The term “superfood” is not a scientific term, it’s a marketing term used to describe foods thought to be exceptionally dense in nutrition. The reality is, ALL whole foods are “super” foods and while, yes, some whole foods are more nutrient-dense than others, all whole foods contain nutrients. Cacao nibs, spirulina, maca, and bee pollen are all wonderful, but if they are not in the budget you don’t need to stress over it. There is no need for a $20 smoothie with fresh dates from Morocco, organic Mexican chia seeds, and salt from the Himalayan mountains, when a simple bowl of oatmeal will do the trick.

4. Don’t freeze over frozen.

Contrary to popular belief, frozen whole food is healthy. Freezing vegetables, as well as fruit, meat, and seafood, is simply a method of food preservation that allows us to store fresh foods, reduce spoilage, and save food for a later time when they are no longer in season. In fact, freezing food is one of the best methods of food preservation as it puts a hold on moisture loss, nutrient loss, and growth of microorganisms. By the time you pick up a fresh vegetable or fruit at the grocery store, it might have already lost between 15-60% of some vitamins, namely vitamin C, depending on when it was picked, when it was shipped, and how long it’s been sitting on the grocery store shelf, while the same vegetable or fruit usually loses no more than 20% of vitamins when frozen (4). Although fresh, local, seasonal produce is always the best option, frozen is a fantastic choice.

5. Buy in bulk.

Buying certain foods, such as whole grains, flour, nuts, and seeds, in bulk can save you a ton money. There are lots of stores that specialize in this alone, as well as plenty of online websites you can purchase from. While there might be a larger initial outlay of money, buying in bulk helps you control the cost per serving, as buying them in small quantities can get quite costly since the packaging alone can cost up to 15% of the price.

6. Buy dry.

Although buying prepared foods can save time in the kitchen, raw ingredients are much more budget-friendly. For instance, serving per serving, a bag of raw black beans is much cheaper than a can of black beans. Purchasing non-perishable foods in their raw format, including beans, lentils, chickpeas, pasta, rice, oats, corn, wheat berries, and barley, is a great way to save money on a tight budget. And the same goes for herbs, as dried herbs work just as well in recipes are fresh herbs, are a fraction of the cost, and keep much longer.

7. Stock up on root veggies.

Root vegetables are so underrated! Root vegetables such as potatoes, sweet potatoes, beets, parsnips, turnips, and celeriac are incredibly nutritious, filling, versatile, and extremely budget-friendly. A bag of potatoes can last for up to several months in a cool pantry and be included in a wide variety of dishes for breakfast, lunch, and dinner, while providing a significant of vitamins C, B6, and other nutrients, including fiber, which helps to support digestion and appetite regulation. Root vegetables work well in soups and stews, salads, and roasted as a simple side dish.

When opting for meats, buy the less popular cuts. Chicken thighs, whole chicken, whole fish, ground meat, stewing cuts, and organ meats are far more affordable than more popular cuts. Ironically, in many cases, the less popular cuts of meat, especially bone-in meats and organ meats, are more nutrient-dense and satiating as well. Plus, if you’re willing to make a long-term investment and get a little creative in the kitchen, buying a whole cow or pig, or opting into a meat share from your local farmer, CSA, or butcher can save you a ton of money.

9. Eat more plant-based meals.

In addition to buying less popular cuts of meat, eating less meat overall can help you eat healthy on a budget. Swapping your favorite meat proteins for plant-based protein, such as tofu, beans, or lentils, can allow you to create a similar meal for a fraction of the cost. For instance, a humble cup of dry beans can easily cook into a 6-serving bean soup, while some lentils can create an 8-serving vegetarian shepherd’s pie even a meat-lover will enjoy.

Infographic with tips to eat healthy on a budget

10. Take inventory.

Before you buy anything new, take inventory of what you already have. Before you make a meal plan or grocery list, check the fridge, cupboards, and pantry to review what you already have on hand and consider what you can cook with those ingredients. Not only will this help to ensure that you’re not purchasing duplicates, but with a little creativity you may be able to create a meal with the onion, carrots, lentils, frozen spinach, and spices in the kitchen, and forgo an additional grocery store purchase altogether.

11. Make a plan but stay flexible.

Before you start haphazardly buying bell peppers and lettuce, sit down and make a meal plan for the week. Even if it’s rough, having a general idea of how many meals you need to create and what you’re going to cook will help to ensure that you don’t buy more than you need, you use everything you buy, and you save money in the process. Plan to buy ingredients that can be used across multiple meals, but remain flexible in case you find a great deal. Don’t stress over buying broccoli or asparagus, ground chicken or ground turkey, they’re all real food, just pick the cheapest option. Moreover, creating a plan can help to limit impulse buys of extra items, even prepared healthy snacks, that you don’t necessarily need.

12. Forgo brand names.

Brand names are nothing to worry about when it comes to food. All food manufacturers must follow the same food standards and regulations and store brand items (also known as private label) are often the same quality as brand-name items. Opting for store brands, which frequently include the exact same ingredients as brand names, is a great way to eat healthily and save money on a tight budget. Plus, keep an eye out for sales and use coupons whenever possible.

13. Shop internationally.

Ethnic grocery stores and the international aisle in conventional grocery stores are full of amazing and inexpensive finds. You can often find items such as grains, nuts, seeds, and sauces at a fraction of the cost without skimping on quality. For example, items like tahini, hummus, hot sauces, and spices can be double to triple the cost at major grocery store chains.

14. Buy what’s in season.

In many cases, seasonal produce is less expensive than out-of-season produce. Fruits and vegetables that are grown and sold locally are generally more plentiful, so they can be sold at a lower price point, while off-season produce typically has a higher price point as it needs to be flown in from different regions. In addition to having a lower cost, seasonal produce tends to be more nutrient-dense and provides the exact nutrients your body needs for that season. When things are in season buy them in bulk and freeze them for later; there is nothing more enjoyable than pulling local frozen blueberries out of the freezer in the dead of winter. Not to mention, there are many social and economic benefits of shopping locally.

15. Limit food waste by getting creative.

Each year, 119 billion pounds of food is wasted in the United States, 39% of which is made in our homes (5). Put simply, wasted food is wasted money, so limiting food waste is a simple yet effective way to make eating healthy more budget-friendly. In addition to taking an inventory of your kitchen before you shop and only buying what you need, appropriately storing or freezing leftovers and finding creative ways to use leftovers can help you limit food waste. So instead of throwing out that last bit of soup, freeze it and enjoy it another day, and instead of disposing of those few bits of cooked vegetables from dinner, save them and turn into a frittata or add them as toppings to a pizza.

16. Cook at home.

Let’s be honest, cooking at home is much cheaper than dining out and, in addition to saving money, it can help you eat much healthier too. While there are many healthy restaurant options, and you can certainly dine out from time to time, cooking your own meals put you in more control of the ingredients you use and calories you consume. Although $20 may buy a big hearty meal, you are not in control of the ingredients restaurants use – including the amount of added oil and sugar – and you can make multiple meals at home for the same price.

17. Eat similar meals and ingredients.

Eating the same, or similar, meals every day is a great way to save money. Although it is important to eat a variety of macronutrients – protein, carbohydrates, and fat – to ensure you’re consuming a variety of micronutrients – vitamins and minerals – you don’t need to eat a massive variety of foods to do that. You can consume all the nutrients your body needs in a limited number of foods by choosing them wisely and creating balanced meals. For example, eating oats for breakfast every day and topping them with different fruits depending on the season or buying a big bag of green peas and cooking them in several different dishes throughout the week can help to reduce costs, as well as mealtime decision-making. In fact, research shows that eating the same or similar meals helps to increase consistency and dietary adherence, making healthy eating and dieting much easier (6, 7).

18. Be mindful of portion sizes.

Unpopular truth – eating more food than you need increases how much money you spend on food. There’s no denying it, portion sizes have significantly increased over the years and research consistently shows that we are eating more, even when we are not hungry (8, 9). In addition to being a helpful strategy for consuming balanced meals with an adequate amount of each macronutrient, paying attention to portion sizes has the potential to help you eat healthy without going over budget. On average, Americans are consuming far more calories each day than is recommended and, according to one study, normalizing portions could reduce calorie intake by almost one-third, about 527 calories per day (10). Moreover, being mindful of your hunger cues, by using a tool such as the hunger-fullness scale, can help to ensure that you’re honoring your body’s natural signals while supporting your health and your finances at the same time.

The Bottom Line

It is possible to support your finances without forgoing nutrition. By planning your meals, buying in bulk, and cooking at home with less popular cuts of meat and plant-based proteins you can eat healthy on a tight budget. Don’t stress over buying fancy, organic, superfoods, just stick to the basics by keeping meals simple, being a little creative and resourceful, and, most importantly, prioritizing whole foods.

Egg White Oatmeal

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The combination of rolled oats, egg whites, and milk creates a light, fluffy, and filling bowl of egg white oatmeal that makes a delicious high-protein breakfast, complete with 20 grams of protein per serving, that is perfect for busy mornings.

Egg white oatmeal in a bowl with banana, blueberries, and peanut butter.

While adding egg whites to oatmeal may sound odd to some, I know it was for me. This protein-packed bowl is a very popular breakfast combo! Popularized by the fitness community, adding egg whites to your oatmeal is a simple, quick, and relatively inexpensive way to add a boost of protein to an otherwise predominantly carbohydrate-based meal.

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And the best part is, you’ll hardly notice them! Aside from adding a bit of texture, egg whites easily go undetected when cooked into oatmeal. So, if you enjoy a bowl of oatmeal for breakfast, but you’re looking for a way to add protein to oatmeal, this egg white oatmeal recipe may be the perfect solution.

Ingredients for egg white oatmeal; rolled oats, egg whites, milk, cinnamon, and honey.

Ingredients for Egg White Oatmeal

Egg white oatmeal can be made with only 3 ingredients, and a few optional ones for flavor, here’s what you’ll need:

  • Oats: The recipe calls for rolled oats but you can use quick-cooking oats if you prefer.
  • Egg Whites: You can use liquid egg whites or crack fresh eggs and separate the whites from the yolks.
  • Milk: The recipe calls for whole or 2% milk, however, you can use non-dairy milk, such as almond milk or coconut milk, if needed.
  • Cinnamon (optional): To add flavor and a hint of sweetness.
  • Salt (optional): A pinch to season.

Although optional, you can also add a drizzle of honey, maple syrup, or sweetener of your choice.

Dietary Adaptions

To Make it Dairy-Free: Swap the milk for almond milk, rice milk, or soy milk.

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

To Make it Extra-High Protein: Egg white oatmeal is quite high in protein as is, however, if you want to add extra protein, you can add a scoop of protein powder to the oats when you add the egg white. I think vanilla protein powder would work best.

Rolled oats in a pot
Rolled oats in a pot with milk

How to Make Egg White Oatmeal

Make with minimal ingredients, egg white oatmeal is quick and easy to prepare, here’s what you’ll do:

  1. Warm the oats and milk in a small pot and bring to a simmer,
  2. Once the oats have absorbed most of the liquid, pour in whisked egg whites, and stir to combine,
  3. Continue to stir constantly until everything is well combined, the eggs are cooked, and the remaining liquid is absorbed,
  4. Transfer the egg white oatmeal to a bowl,
  5. Serve with toppings of your choice and enjoy!

See the recipe card below for detailed instructions and suggested topping ideas.

Cook rolled oats with egg whites, cinnamon, and honey.
Cooked oatmeal with egg whites in a pot.

Red’s Nutrition Tip

While egg white oatmeal is quite high in protein on its own, to add an extra boost of protein to your oatmeal, you can serve it with a generous dollop of Greek yogurt or skyr on top.

FAQs

Is oatmeal and eggs a healthy breakfast?

Oatmeal and eggs are an incredibly healthy breakfast combination. Oats are a good source of complex carbohydrates and fiber, while eggs are rich in protein, healthy fats, and numerous essential vitamins and minerals. While whole eggs are a wonderful source of nutrition, the egg white specifically is high in protein and low in fat making them a great way to boost the protein content of any recipe. The combination of eggs and oatmeal creates a balanced meal that will fill you up and fuel you for the day.

Can you add egg whites to oatmeal?

You can cook egg whites with oatmeal. Not only do egg whites help to boost the protein content of a bowl of oatmeal but they puff up and fill with air to add a light and fluffy texture. However, egg whites can only be added to warm oatmeal or baked oatmeal, as they need to be cooked, therefore, they should not be added to overnight oats.

What does egg white oatmeal taste like?

Egg whites have a neutral taste and, therefore, do not affect the taste of oatmeal very much. Egg whites simply puff up when cooked with oats to add a thick and fluffy texture and the oatmeal takes on the flavor of the seasonings, sweeteners, or toppings you add.

How to make egg white oatmeal in the microwave?

To make egg white oatmeal in the microwave, combine the oats and milk in a microwave-safe bowl and heat in the microwave for 1 minute, then remove them from the microwave and stir in the eggs whites, and return to the microwave to cook for 30-second increments, stirring the mixture in between, until oats are cooked, and a creamy consistency is reached. While egg white oatmeal can be made in the microwave, I recommend the stovetop for the best consistency.

Oatmeal with egg whites with toppings.

Best Toppings for Egg White Oatmeal

Once cooked, you can add endless toppings to your bowl of egg white oatmeal, some of my personal favorite toppings include:

  • Nuts, such as almonds, walnuts, or pecans
  • Nut butter, such as almond butter or peanut butter
  • Fresh berries, such as blueberries or strawberries
  • Fresh fruit, such as apple, pear, or banana slices
  • Greek yogurt
  • Cottage cheese
  • Maple syrup
  • Honey
  • Cinnamon
  • Shredded coconut
  • Chocolate chips

I must admit, I personally found this concept a little strange when I initially saw it but after giving it a try, I think it’s a great way to add protein to your oatmeal. Plus, once you’ve got the basic recipe down you can flavor your egg white oatmeal any way that you like to create endless flavor combinations. While I think cinnamon, berries, and peanut butter are delicious and nutritious choices, as they add fiber and healthy fat, you can add any toppings you like!

Storage + Reheating

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

To Freeze: Place cooled oatmeal in a freezer-safe container and store it in the freezer for up to 3 months.

To Reheat: Place oats, thawed, in a small pot on medium heat on the stovetop with a 1/4 cup of water and warm, stirring consistently, for 3-4 minutes until smooth and warmed through. They can also be reheated in the microwave with a bit of water for 1-2 minutes.

More Healthy Oatmeal Recipes:

15 Prebiotic Foods for Gut Health

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If you’ve heard of probiotics, you are probably familiar with the importance of gut health, but have you heard of pre-biotics? Prebiotics are a form of carbohydrate and dietary fiber found in plant foods that help to feed the beneficial bacteria in your gut, and incorporating more prebiotic foods in your diet can have a positive impact on your health.

Collection of prebiotics foods on a table including leeks, garlic, and onions.

What are prebiotics?

Prebiotics are a group of nutrients that help to stimulate the growth or activity of beneficial bacteria in the body (1). Trillions of live microorganisms inhibit the human gut, known as the gut microbiota, which has a major impact on the health of the human body.

In simple terms, a prebiotic is a form of food for the good bacteria in the gut microbiome. Prebiotics are not digested by humans, rather, they are acted on by gut microbes, which produce a variety of beneficial compounds, such as short-chain fatty acids (2).

According to the International Association for Probiotics and Prebiotics, a prebiotic is defined as “a substrate that is selectively utilized by host microorganisms conferring a health benefit” (3). In more technical terms, for a compound to be classified as a prebiotic, it must meet the following criteria (1):

  • be resistant to acidic pH of the stomach, cannot be hydrolyzed by mammalian enzymes, and also should not be absorbed in the gastrointestinal tract,
  • be fermented by intestinal microbiota, and
  • the growth and/or activity of the intestinal bacteria can be selectively stimulated by this compound and this process improves host’s health.

Prebiotics, along with probiotics, such as yogurt, sauerkraut, and kombucha, help to balance the bacteria in our gut. A healthy gut microbiome has been shown to improve mineral absorption, modulate the immune system, improve satiety, thereby supporting weight loss, reduce the risk of inflammatory bowel syndrome, promote metabolic health (insulin resistance, healthy blood lipids), and reduce the risk of allergy (3, 4, 5).

Infographic of the benefits of prebiotics

Types of Prebiotics

There are many types of prebiotics, the majority of them are a subset of carbohydrate groups, mostly oligosaccharide carbohydrates, and include (1):

  • Fructans: Includes inulin and fructo-oligosaccharide (FOS) or oligofructose.
  • Galacto-Oligosaccharides (GOS): Product of lactose extension, which can greatly stimulate Bifidobacteria and Lactobacilli.
  • Starch and Glucose-Derived Oligosaccharides: Includes resistant starch; a form of starch that is resistant to upper gut digestion.
  • Pectic Oligosaccharides (POS): Oligosaccharides are originated from a polysaccharide known as pectin.

While prebiotics are generally found in carbohydrate-based foods, there are other compounds, such as cocoa-derived flavanols, which have been shown to stimulate lactic acid bacteria and classify them as prebiotics (6).

What are prebiotic foods?

Prebiotics naturally exist in a variety of carbohydrate-based foods, including:

VegetablesAsparagus, garlic, Jerusalem artichoke, leeks, onion, tomatoes, sugar beets
FruitsBananas, apples, watermelon, grapefruit, pomegranate, dried fruits, nectarines
LegumesChickpeas, lentils, beans
GrainsOats, barley, rye, wheat
RootsChicory root, dandelion root, elecampane root
OtherHoney, cocoa powder, seaweed, milk, breast milk

Although many prebiotics are forms of dietary fiber, not all dietary fiber is prebiotic. Dietary fiber can be soluble or insoluble and is naturally present in whole grains, legumes, fruits, and vegetables; however, not all of these fibers have prebiotic benefits.

Unlike dietary fiber, which has a recommended daily allowance (RDA) of 25-35 grams of total fiber per day, or 14g of fiber per 1,000 calories, at present, there are no official dietary recommendations or RDA for prebiotics. Most prebiotics for the gut require an oral dose of at least 3 grams per day or more to confer a benefits, so it is recommended to consume at least 5 grams of FOS and GOS daily, which includes food sources of prebiotics (3).

Infographic with examples of prebiotic foods; banana, barley, leeks, onion, Jerusalem artichoke, beans, lentils, apple, wheat bran, chicory root, mushrooms, dandelion greens, oats, onion, rye, and asparagus

Best Food Sources of Prebiotics

Here is a list of 15 of the best prebiotic foods.

1. Apples

Whether you like Gala, Honeycrisp, or Granny Smith, apples are a good source of prebiotic fiber, as well as pectin, a form of soluble fiber (7). Apples are also a good source of antioxidants and vitamin C, not to mention they are inexpensive, convenient, and versatile. Apples can be consumed on their own, sliced into salads, cooked into savory dishes, or baked into muffins and oatmeal.

2. Asparagus

Asparagus is a great food to help boost your prebiotic fiber intake and add some greens to your diet at the same time. Asparagus is a good source of inulin; a form of fructo-oligosaccharide, which may improve digestive health, relieve constipation, promote weight loss, and help control diabetes (8, 9). Asparagus can be steamed, boiled, grilled, roasted, blanched, and added to salads, or cooked into risotto, soups, and stews.

3. Bananas

Bananas, specifically slightly unripe bananas, are high in resistant starch and contain a small amount of inulin (10). Bananas are also a source of complex and simple carbohydrates, including natural sugars, making them great for satisfying a sweet tooth while benefiting your gut health at the same time. Underripe, green bananas can be made into fried green bananas or added to a savory stew.

4. Barley

Barley is a whole grain rich in beta-glucan; a prebiotic fiber that improves the growth rate of probiotic bacteria. Beta-glucan has also been shown to help lower total and LDL cholesterol and reduce the risk of cardiovascular disease (11, 12). Barley can be cooked into soups, and stews, made into bread, or used in salads.

5. Beans and Lentils

Legumes, including beans, lentils, and chickpeas, have natural prebiotic properties as contain oligosaccharides, polyphenols, and isoflavones, and are particularly good sources of resistant starch (13). Legumes are good sources of complex carbohydrates, fiber, protein, and micronutrients, and make a wonderful addition to a healthy diet. They can be cooked into soup, stew, or chili, consumed cold in salads, or consumed on their own as a simple side dish.

6. Chicory Root

Chicory root comes from a flowering plant that is part of the dandelion family and is high in inulin and prebiotic fiber. Chicory root has a distinct coffee-like flavor and has historically been used as natural medicine, however, is now commonly used in teas, protein and fiber bars, and low-sugar cereals.

7. Dandelion Greens

Dandelion greens are a highly nutritious plant loaded with vitamins, minerals, and prebiotic fiber. Dandelion greens have been shown to improve digestion, improve immune health, and reduce inflammation and cholesterol levels (14). Dandelion greens are a versatile and inexpensive ingredient that can be sautéed, steamed, and added to salads, soups, or stews similar to kale, spinach, collards, or other dark leafy greens.

8. Garlic

Garlic is an herb with a long tradition of medicinal use well known for its antioxidant, antimicrobial, and anti-inflammatory properties. Garlic is also a source of prebiotic fiber that promotes the growth of the beneficial bacteria Bifidobacteria in the gut (15). Garlic can be added to marinades, dressings, meats, veggies, soups, stews, casseroles, pasta, and one-pot meals, or consumed in conjunction with other prebiotic food for an extra boost.

9. Jerusalem Artichoke

Jerusalem artichokes, also known as the sunchokes or earth apples, are an inulin-rich source of dietary fiber and have been shown to increase the friendly bacteria in your colon (16).  Jerusalem artichokes are tubers that are similar to root vegetables in texture and appearance and, once cooked, act quite similar to potatoes, making them ideal for boiling or roasting.

10. Leeks

Leeks are a good source of prebiotic fiber, vitamin K and antioxidants called flavonoids (17). Leeks are from the same plant family as garlic and onion, the Allium genus, and therefore offer similar health benefits. With their distinct mild and sweet flavors, leeks are a wonderful substitute for onions or can be added to soups, stews, pasta, quiches, or sautéed on their own to create a simple side dish.

11. Mushrooms

Most edible varieties of mushrooms are rich in chitin, hemicellulose, β and α-glucans, mannans, xylans, and galactans that act as prebiotics (18). Mushrooms are also a source of B vitamins, selenium, copper, potassium, and fiber, and can be an abundant source of vitamin D. Mushrooms are highly versatile ingredients that can be enjoyed raw or cooked in salads, pasta, soup, stews, or roasted or sautéed as a simple side dish.

12. Oats

Oats are well known for being a healthy whole grain and are also a good source of prebiotic fiber thanks to their high level of beta-glucan and some resistant starch. The high level of fiber and nutrients found in oats has been shown to help lower cholesterol levels, improve blood sugar control, slow digestion, and control appetite (19, 20). Whether you are using steel-cut, rolled, or quick-cooking, oats are a versatile and inexpensive ingredient that can be used for a bowl of oatmeal, baked oatmeal, overnight oats, or added to your favorite baked goods.

13. Onions

Onions are another versatile and inexpensive ingredient that is rich and nutrients and prebiotic fiber. Similar to garlic, onions are rich in inulin and fructo-oligosaccharides which aid digestion and boost beneficial gut bacteria. Onions also contain antioxidants and compounds that help to fight inflammation, decrease triglycerides, and reduce cholesterol levels, all of which may help fight heart disease (21, 22, 23). Onions are a flavourful addition to the base of any soup, stew, sauce, marinade, or dressing.

14. Rye

Rye is a whole grain, commonly used for bread and cereals that is rich in prebiotic fiber. Rye grains, the bran in particular, are a good source of beta-glucan (similar to oats) and are also a source of fructo-oligosaccharides and arabinoxylan, which were shown to promote the growth of specific probiotic bacteria in the gut (24, 25). Additionally, when rye flour is fermented for use in sourdough bread, rye was shown to help feed the microbes in the gut (26). Rye has a dark color and nutty taste and is commonly used in bread and crackers.

15. Wheat

Wheat, especially wheat bran, is a good source of prebiotic fiber. The fiber in wheat bran, which is made of the prebiotic arabinoxylan-oligosaccharides (AXOS), has been shown to boost beneficial bacteria in the gut (27). Consuming wheat bran or whole grain wheat products, such as whole grain bread or whole grain pasta, is another good way to increase consumption of prebiotic fiber.

Other prebiotic-rich foods include cacao, flaxseed, burdock root, jicama root, yacon root, and seaweed.

Other Sources of Prebiotics

In addition to food sources, prebiotics are sometimes added to processed foods such as yogurt, bread, breakfast cereals, sauces and soups, sports drinks, granola bars, and snack bars. Prebiotics can also be found in supplement form in prebiotic supplements, as part of a probiotic supplement, or in fiber supplements containing inulin.

The Bottom Line

Prebiotic foods are forms of carbohydrates and fiber, including fructans, galacto-oligosaccharides, and resistant starch, that help to stimulate the growth or activity of beneficial bacteria in the gut. Consuming a wide variety of prebiotic foods, such as onions, garlic, leeks, bananas, and asparagus, can help to support overall health.

Meal Prep Taco Salad

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Make meal prep simple with these quick and easy taco salads. Filled with ground beef, lettuce, tomatoes, corn, and black beans, and topped with an avocado cilantro dressing, these meal prep taco salad bowls are perfect for a healthy and high-protein lunch.

Beef taco salads in glass meal prep bowls with a side of avocado cilantro dressing

I don’t know about you, but I love a good taco salad. It’s crunchy, salty, spicy, and creamy and, when filled right with the right ingredients, can be incredibly filling. The combination of ground beef and black beans in this meal prep taco salad recipe makes the bowls super high in protein, while the beans, corn, and veggies help to boost the fiber content to make them extra satiating.

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But, let’s be honest, this salad is all about the dressing. I mean, avocado cilantro dressing, what’s not to love? It’s rich and creamy, and the perfect cooling compliment to the spicy ground beef.

And, if you’re worried taco salads might not work for meal prep, let me assure you they do. By strategically layering the ingredients in your containers and waiting until the last minute to add the dressing, you can ensure your salads last all week in the fridge and are ready to go when it’s time to eat.

Cooked ground beef in a pan for taco salads

Ingredients for Meal Prep Taco Salad

You’ll need the following ingredients to make these taco salad bowls:

  • Ground Beef: The recipe calls for ground beef, but you could use ground chicken or ground turkey if you prefer.
  • Onion: To cook with the ground beef.
  • Spices: Some chili powder, ground cumin, garlic powder, and oregano to season the beef.
  • Romaine Lettuce: To create the salad base and provide a much-needed crunch.
  • Tomatoes: You can use large tomatoes, cherry tomatoes, or grape tomatoes.
  • Corn: To replicate corn tortillas in a taco.
  • Black Beans: To add some bulk, fiber, and a bit of additional protein.
  • Avocado: To create a creamy avocado cilantro dressing for the salad.
  • Cilantro: To pair with the avocado for the dressing.
  • Yogurt: To add some protein, tang, and creaminess to the dressing.
  • Limes: Some acid to finish the dressing.
  • Cheese: A salty and crumbly cheese works best in this dish, I suggest cotija, queso fresco, or feta cheese.

In addition to the above, you’ll also need some olive oil, salt, and black pepper. And if you don’t have all the required spices, you can use a package of taco seasoning instead.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the cheese from the salads and swap the yogurt for a dairy-free yogurt in the dressing.

Avocado, cilantro, garlic, lime juice, and yogurt in a food processor
Pureed avocado cilantro dressing a in food processor

Red’s Nutrition Tip

These taco salads are SUPER versatile. If you’d like to make the bowls a little lower calorie, use leaner ground meat, such as ground chicken or ground turkey, add more veggies, and be mindful of the amount of dressing you add – just don’t omit it as it adds some healthy fats.

How to Meal Prep Taco Salad

Making taco salad is as easy as making tacos, here’s how you’ll do it:

  1. Brown the beef. Begin by cooking the beef with the onion and spices.
  2. Make the dressing. Add all the dressing ingredients to a food processor and blend until smooth.
  3. Chop the veggies. Chop all the vegetables for your salad.
  4. Make the bowls. Once everything is ready, divide the ingredients evenly into containers.
  5. Store for later. Place the containers in the fridge and store them until you’re ready to eat!

These meal prep taco salads keep well in the fridge for an entire workweek, so you can make them on a Sunday and enjoy them for lunch or dinner whenever you need them. Check out the recipe card below for the full instructions.

Finished taco salad meal prep bowls with side dressing ready for the fridge

Favorite Topping for Taco Salad

When it comes to taco salads, there are so many toppings to choose from! While I made some suggestions in the recipe, the toppings are super versatile, and you could also add:

  • Tomatoes
  • Black Beans
  • Corn
  • Lettuce
  • Bell peppers
  • Red onion
  • Radishes
  • Cabbage
  • Cilantro
  • Jalapenos
  • Sour cream
  • Salsa
  • Salsa verde
  • Pico de Gallo
  • Guacamole
  • Shredded cheese
  • Hot Sauce
  • Tortilla chips

And, although I highly suggest making the avocado cilantro dressing, you can certainly use a store-bought version if needed. And if you’re not a fan of avocado cilantro dressing, an oil and vinegar dressing would work well too.

FAQs

How long is taco salad good for in the fridge?

If assembled properly, taco salad can be stored in the fridge for up to 5 days. Be sure to leave any dressings or sauces off the salad before eating to ensure it keeps without going soggy.

Can taco salad be warmed up?

Taco salad can be enjoyed hot or cold. If you want to eat the meat warm, keep it in a separate container and warm it in the microwave for 1-2 minutes before adding it to your salad when you are ready to eat.

Is a taco salad healthier than a taco?

Both taco salad and tacos are healthy choices, they are just different. Generally speaking, taco salad is typically lower in carbohydrates and higher in fat, while tacos are higher in carbohydrates due to the corn or flour tortilla or taco shell. The total calorie content of each is dependent on the ingredients used and portion size consumed.

Beef taco salad with beans, corn, lettuce, tomatoes, cotija cheese, and avocado cilantro dressing on top

Storage + Reheating

To Store: The salads and dressing can be stored in separate airtight containers in the fridge for up to 5 days.

To Freeze: I do not recommend freezing these meal prep taco salads.

To Reheat: While the salads are designed to eat cold, if you’d prefer the beef to be warm, leave it in a separate container and reheat it in the microwave for 1-2 minutes before topping it onto the taco salad.

More Meal Prep Salad Ideas:

Breakfast Egg Bake

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Packed with vegetables and sausage, this breakfast egg bake casserole is a healthy and high-protein meal to start the day. Whip it up as a meal prep idea for healthy weekday breakfasts or serve it up as part of weekend brunch.

Breakfast egg bake casserole in a white casserole dish sliced into pieces

If you love a full breakfast but struggle with busy mornings, this breakfast egg bake is for you! Not only is this casserole easy to make but it keeps well in the fridge and you can enjoy it hot or cold, making it perfect for busy mornings. Whether you want to eat it on its own or serve it with roasted potatoes or fruit, this dish is packed with protein and veggies so that you can start the day off right.

[adthrive-in-post-video-player video-id=”GzsXwqhW” upload-date=”2023-03-31T20:35:36.000Z” name=”Breakfast Egg Bake Casserole ” description=”Filled with eggs, potatoes, bell peppers, sausage, and cheese, this easy breakfast egg bake casserole is a healthy breakfast or brunch idea.” player-type=”collapse” override-embed=”false”]

Plus, once you’ve got the concept down, you’ll realize that this breakfast casserole is easily customizable. It’s a great way to use up leftover potatoes and veggies from dinner, and perfect for a “fridge clean out meal” to use up straggler fridge ingredients.

Ingredients for breakfast casserole: eggs, sausages, potato, red bell pepper, green bell pepper, onion, oregano, red pepper flake, salt, olive oil, cheddar cheese

Ingredients for Breakfast Egg Bake Casserole

You’ll need the following ingredients for this breakfast casserole:

  • Eggs: As you may have guessed, eggs are the star of this baked egg casserole.
  • Sausage: To add a bit more protein, feel free to use pork sausage, turkey sausage, or chicken sausage. You can also use bacon or ham if you prefer.
  • Potatoes: I’ve added potatoes directly into the casserole to make the dish more well-balanced overall. Any type of white potato will work.
  • Bell Peppers: The recipe calls for one red bell pepper and one green bell pepper, but you can use any colors you have on hand.
  • Onion: I used white onion, but you can use a yellow or red onion if needed.
  • Cheese: Although optional, cheese helps to add a touch of protein, some healthy fats, and cheesy flavor. The recipe calls for sharp cheddar cheese, however, Swiss cheese, Monterey jack, and Colby jack cheese would all work well.
  • Spices: A bit of dried oregano and red pepper flakes to enhance the flavor of the sausages.
  • Salt and Pepper: To season the dish.

In addition to the above, I like to serve my egg bake with a sprinkle of chopped parsley and chopped green onion on top.

Dietary Adaptions

Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free, just be sure to use gluten-free sausages.

Make it Dairy-Free: Omit the cheese.

Make it Low-Sodium: Use low-sodium sausages and limit or omit the amount of salt used during the cooking process.

Cooked ground sausage in a pan
Cooked ground sausage with onion and bell peppers in a pan

How to Make an Egg Bake Casserole

Trust me when I say this recipe is easy to make, it just takes a bit of chopping, whisking, and time. Here’s what you’ll do:

  1. Roast the potatoes. Place the diced potatoes into the casserole dish and roast until tender.
  2. Cook the sausage. While the potatoes are roasting, brown the sausage meat.
  3. Sauté the veggies. Add the chopped veggies to the sausage meat and cook until tender.
  4. Whisk the eggs. Crack the eggs into a large bowl and whisk until well combined.
  5. Add everything to a casserole dish. Add the sausage and vegetable mixture to the casserole dish and pour the whisked eggs over the top.
  6. Sprinkle with cheese. Sprinkle the casserole with grated cheese, this step is optional.
  7. Bake in the oven. Transfer the casserole dish to the oven and bake until the eggs are set.
  8. Slice and serve. Once cooked, removed the breakfast casserole from the oven, slice, and serve!

This dish can be served immediately or stored in the fridge if done as a meal prep idea. The full cooking instructions and storage instructions can be found in the recipe card below.

Cook potatoes, ground sausage, onion, and bell pepper in a casserole dish
Breakfast casserole ready for the oven

Red’s Nutrition Tip

If you’re looking at the eggs and sausages in this recipe and concerned about cholesterol content, there is nothing to worry about. Research shows that dietary cholesterol is not directly linked to blood cholesterol, and dietary cholesterol is no longer considered a nutrient of concern for overconsumption as of 2015 (1).

Cooked breakfast egg bake casserole in a dish sliced and ready to eat

FAQs

What’s the difference between breakfast casserole and frittata?

A breakfast casserole and a frittata are very similar, they are both baked egg dishes with veggies and meat. The primary difference between the two is that a breakfast casserole often includes a starchy ingredient, such as potatoes or bread, and is made in a casserole dish, while a frittata is made in a pan.

Do egg bakes need to be covered when baking?

Covering an egg bake with aluminum foil while cooking helps to prevent it from drying out while cooking, however, it is not essential.

Can you overcook an egg bake?

Yes, an egg bake can be cooked uncovered.

How long does egg bake last?

After baking, an egg bake casserole can be stored in the fridge for 3-4 days.

Cooked breakfast casserole with a slice missing

What to Serve with an Egg Bake Casserole

While you can certainly enjoy this breakfast casserole on its own, as it does contain protein, complex carbohydrates, fiber, and healthy fats, if you want to serve it with sides, I would recommend:

Depending on your hunger level, pairing a slice of the egg bake with additional protein and fiber can help to make it an even more filling and balanced meal. If you want to eat it on its own, just make sure your slice is large enough to fill you up!

Slice of breakfast casserole with potatoes with sausage and bell peppers on a plate

Storage + Reheating

To Store: Once cooled, the casserole can be stored whole, covered with aluminum foil or plastic wrap, or leftover pieces can be transferred to an airtight container and stored in the refrigerator for up to 3-4 days.

To Freeze: Allow the casserole to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months.

To Reheat: To reheat whole, allow the casserole to thaw completely or reheat directly from the fridge, uncovered, by baking in the oven at 350°F for 15-20 minutes or until heated through. Individual pieces can be reheated in an oven-proof dish in the oven at 350°F for 5-10 minutes or in a microwave-safe container in the microwave for 1-2 minutes.

As I mentioned, this easy breakfast casserole recipe is very simple to prepare and incredibly versatile. It makes enough portions to feed you for the week (and then some) but can also easily be halved or quartered for a smaller baking dish and fewer servings.

More Breakfast Casserole Recipes:

 

Roasted Cauliflower Soup

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This roasted cauliflower soup is rich and creamy without any cream! Not only is it delicious but it works well as a light lunch or simple side dish and stores well in the freezer for months to come so you can whip up a batch and have heart-warming meals ready for days to come.

Bowl of roasted cauliflower soup with roasted cauliflower florets on top with parsley and parmesan cheese

Interestingly, the key to a creamy soup isn’t always cream. In fact, there are many different ways to create a creamy texture without any cream at all. For this roasted cauliflower soup, I opted to use a combination of potatoes and milk to create a creamy texture and added some parmesan cheese to give it an extra smooth velvety feel.

[adthrive-in-post-video-player video-id=”sl8Y6K9h” upload-date=”2023-02-10T17:18:47.000Z” name=”Roasted Cauliflower Soup” description=”Made with roasted cauliflower and finished with parmesan cheese, this creamy roasted cauliflower soup has a rich flour and velvety texture.” player-type=”collapse” override-embed=”false”]

Made with 100% real food ingredients, this healthy roasted cauliflower soup is a delicious and nutritious heart-warming meal. Serve it on its or with a slice of crusty bread for a simple lunch on a cold day.

Sheet pan of roasted cauliflower for soup

Ingredients for Roasted Cauliflower Soup

You’ll need the following ingredients to make this creamy roasted cauliflower soup:

  • Cauliflower: You can use the entire head of cauliflower, stem and florets, for the soup.
  • Potatoes: To create a creamy texture without adding cream.
  • Leek and Onion: To add a slightly sweet flavor to the soup.
  • Garlic: The recipe calls for 5 cloves but feel free to add more if you want it extra garlicky.
  • Broth: I used chicken broth; however, you can use vegetable broth if you prefer.
  • Milk: To give it a creamy texture and add big of protein.
  • Mustard: To add a depth of flavor and a hint of spice.
  • Nutmeg: To add a bit of warmth and fragrance.
  • Cheese: To enhance the creamy texture and add flavor. The recipe calls for parmesan cheese, but cheddar cheese works well too.

In addition to the above, you’ll also need some butter, olive oil, salt, and black pepper, as well as some optional parsley and red pepper flakes to serve.

Dietary Adaptions

Make it Gluten-Free: No adaptations are needed; this recipe is gluten-free. If using store-bought chicken broth, just read the label to ensure it is in fact gluten-free.

Make it Dairy-Free: Swap the butter for additional olive oil, swap the milk for unsweetened non-dairy milk of choice, such as coconut milk, and omit the parmesan cheese.

Make it Vegan: Swap the chicken broth for vegetable broth, butter for additional olive oil, milk for unsweetened non-dairy milk of choice, and omit the parmesan cheese.

Sauteed onion, leek, and garlic in butter and olive oil
Soup broth with chopped potatoes

How to Make Roasted Cauliflower Soup

While making roasted cauliflower soup does an extra step compared to regular cauliflower soup, it’s well worth the time and effort for the additional flavor it provides. Here’s what you’ll do:

  1. Roast the cauliflower. Begin by roasting the cauliflower florets and cauliflower stems.
  2. Build the base. Sautee the leek, onion, and garlic in olive oil and butter, then add spices.
  3. Cook the soup. At the potatoes and broth and cook until potatoes are tender.
  4. Add the cauliflower. Add the roasted cauliflower to the pot.
  5. Add the dairy. Add the milk and cheese to the pot.
  6. Puree until creamy. Blend the soup until smooth and creamy.

Once blended, the soup can be served immediately with toppings of your choice (my personal favorites are cheese, croutons, and olive oil) or stored in the fridge or freezer. See the recipe card below for detailed instructions.

Soup broth with roasted cauliflower
Soup broth with roasted cauliflower, parmesan cheese, and milk

Red’s Nutrition Tip

Want to make this soup a balanced meal? Serve it with a side of protein and complex carbohydrates, such as boiled eggs and crackers, deli meat and bread, or a small side sandwich!

Tips for the BEST Cauliflower Soup Recipe

Although cauliflower soup is rather easy to make, here are some simple tips to help make the best roasted cauliflower soup possible.

Roast your cauliflower until golden. Cauliflower does not take long to roast in the oven, however, for optimal flavor and texture be sure to leave it long enough that it actually builds some color. You can also turn the oven to broil for a few minutes at the end if you find your oven is taking too long.

Build flavor. Cauliflower is pretty bland on its own, so be sure to season it well with salt and pepper before roasting. This recipe calls for garlic, nutmeg, and mustard for a punch of flavor, however, herbs would also be a nice touch.

Blend until completely smooth. For an extra rich, creamy, and velvety texture, be sure to blend or puree your smooth until it’s very creamy. You can use a fancy high-speed blender, but an immersion blender also works well.

Add heavy cream. While this recipe uses a combination of potatoes and milk to provide a creamy texture to the soup, if you want it extra rich and creamy, stir in a bit of extra heavy once the soup is blended.

Ingredients for roasted cauliflower soup in a blender
Blended roasted cauliflower soup

FAQs

Why is my cauliflower soup tasteless?

Cauliflower soup is a very neutral-tasting vegetable, so without adequate seasoning, a cauliflower soup can end up rather tasteless. Be sure to season your soup with adequate salt and better, use a flavorful broth, and add herbs and spices, such as garlic, nutmeg, and fresh thyme, to enhance flavor.

What are the benefits of cauliflower soup?

Cauliflower is a cruciferous vegetable, along with broccoli and cabbage, and is a good source of fiber, antioxidants, and micronutrients including vitamin C, vitamin K, vitamin B6, and folate. Moreover, the high-fiber, low-fat, and low-calorie content of cauliflower makes it a great ingredient to add to a healthy soup.

Roasted cauliflower soup in a pot

Topping Ideas for Cauliflower Soup

While you can enjoy cauliflower soup as is, here are some of my favorite toppings for cauliflower soup:

  • Roasted Cauliflower Florets
  • Parmesan Cheese
  • Cheddar Cheese
  • Croutons
  • Red Pepper Flakes
  • Green Onion
  • Chives
  • Fresh Herbs
  • Olive Oil
  • Salt
  • Black Pepper
Close up of roasted cauliflower soup in a bowl with roasted florets, parley, milk, salt and black pepper

Storage + Reheating

To Store: Allow the soup to cool completely, then transfer to airtight containers and store in the refrigerator for up to 5 days.

To Freeze: Once cooled, transfer the soup to airtight containers and store it in the freezer for up to 3 months.

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

More Roasted Soup Recipes:

 

Chicken Caprese Sandwich

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Filled with grilled chicken breast layered on a crispy ciabatta roll with ripe tomatoes, fresh mozzarella, fresh basil, pesto, and a drizzle of balsamic, this chicken Caprese sandwich is easy to make and full of flavor.

Caprese sandwich with grilled chicken on Italian bread on a cutting board

If you like a Caprese salad, you’re going to love this chicken Caprese sandwich. This grilled chicken sandwich has all of the fresh summer flavors of a Caprese salad with a boost of protein and fiber, making it perfect for a healthy, yet quick and easy, lunch.

[adthrive-in-post-video-player video-id=”8abVumMi” upload-date=”2023-03-23T20:41:35.000Z” name=”Chicken Caprese Sandwich” description=”Layered with grilled chicken, fresh mozzarella, tomatoes, basil, and pesto, this chicken caprese sandwich is a quick, easy, and healthy meal.” player-type=”collapse” override-embed=”false”]

Not to mention, it’s a great way to use leftover grilled chicken and is the perfect make-ahead lunch for a day at the office, a day of hiking, a summer picnic, a flight, or a road trip!

Ingredients for a chicken caprese sandwich; grilled chicken breasts, sliced mozzarella, sliced tomatoes, pesto, basil leaves, grilled ciabatta

What You’ll Need

You’ll need the following ingredients to make this easy grilled chicken Caprese sandwich.

  • Ciabatta Roll: I think this rustic Italian loaf is the perfect match for a Caprese sandwich, however, you can use any small sandwich loaf or regular sliced prefer if you prefer.
  • Chicken Breast: Grilled chicken breasts add a boost of protein to the sandwich, you can also use chicken thighs if you like. This sandwich is also a great way to use leftover chicken.
  • Italian Seasoning: To season the chicken breasts for the grill.
  • Tomatoes: In the summer months, any fresh tomatoes will work well in a Caprese sandwich. If tomatoes are out of season, look for heirloom tomatoes, Roma tomatoes, or beefsteak tomatoes.
  • Mozzarella: Thick slices of mozzarella are the star of this Caprese sandwich. For the best results, be sure to use fresh mozzarella, as it’s tender, juicy, milky, and creamy.
  • Basil: A few fresh basil leaves to complete the Caprese.
  • Pesto: A little spread of pesto to enhance the basil flavors.
  • Balsamic Glaze: While optional, you can add a drizzle of balsamic glaze, a reduction made of balsamic vinegar, for a bit of richness.

In addition to the above, you’ll also need a bit of olive oil, salt, and black pepper for seasoning.

Dietary Adaptions

Make it Gluten-Free: Use gluten-free ciabatta roll or gluten-free bread.

Make it Vegetarian: Omit the chicken or swap it for grilled tofu.

Toasted ciabatta rolls with pesto

FAQs

What is a Caprese sandwich made of?

A Caprese is an Italian salad made of sliced fresh mozzarella, sliced whole tomatoes, fresh basil leaves, olive oil, salt, and pepper, which can also be layered onto bread to create a Caprese sandwichf.

Is a chicken Caprese sandwich healthy?

Yes! A Caprese sandwich contains protein, fiber, complex carbohydrates, and healthy fats making it a balanced meal that is perfect for a healthy lunch or dinner.

What is fresh Mozzarella cheese?

Mozzarella is arguably the most famous Italian cheese but you may be surprised to learn mozzarella comes in many many different shapes, textures, sizes, and flavors. While traditionally made from Italian buffalo’s milk, mozzarella is also commonly made from whole cow’s milk, and can even be found made of goat’s and sheep’s milk in certain regions.

Fresh mozzarella would be considered traditional mozzarella and is sold in brine, whey, or water solution in containers or bags. This pillowy soft, bright white cheese has a milky and creamy texture and a mild and slightly sweet taste. Fresh mozzarella cheese is the style most commonly used in a Caprese salad.

In addition to fresh mozzarella, which is high-moisture, you can also find low-moisture mozzarella, often referred to as “regular mozzarella” in North America. This style of mozzarella cheese is most often sold wrapped in plastic, without liquid or brine, and is made by souring fresh Mozzarella a little longer before drying it out. While it can be used in a Caprese salad and a Caprese sandwich, the texture won’t be as soft as fresh mozzarella.

Where to find fresh mozzarella?

Fresh mozzarella can be found at most major grocery stores, specialty Italian food shops, and independent cheese shops. Fresh mozzarella comes in many forms so in addition to looking for “fresh mozzarella,” you can look for Fior di Latte, Mozzarella di Bufala, stracciatella, burrata, bocconcini, ovoline, and nodini mozzarella.

Chicken caprese sandwich on a wood cutting board with a toothpick and fresh basil on top

How to Make a Chicken Caprese Sandwich

Assembling a chicken Caprese sandwich is pretty simple, here’s what you’ll do:

  1. Season the chicken. Cover the chicken breasts generously in Italian seasoning. If time permits, allow the chicken to marinade for extra flavor.
  2. Grill the chicken. Add your chicken breasts to the grill and cook to perfection, then slice.
  3. Slice tomato and mozzarella. While the chicken is cooking you can slice the tomatoes and chese.
  4. Toast the bread. While optional, I think toasting the bread gives the sandwich an extra crispy texture, which is a pleasant contrast to the creamy cheese.
  5. Fill the sandwich. Once your ingredients are ready, layer them onto the bread to make a delicious summer-inspired Caprese sandwich.

See the recipe card below for detailed cooking instructions.

Red’s Nutrition Tip

If you think sandwiches are unhealthy, I’ve got good news food you! When made with real food ingredients, a sandwich can be a quick, convenient, and balanced meal. In fact, this chicken Caprese sandwich is full of fiber, protein, and fats, making it a healthy lunch or dinner.

Chicken caprese sandwich cut in half and stacked on top of each other on a cutting board

Tips for the BEST Chicken Caprese Sandwich

Marinate the chicken. To ensure the most flavor, allow your chicken breasts to marinade before grilling. If you’re in a pinch you can certainly grill them directly after seasoning, however, the longer you allow them to marinate the deeper the flavor will be.

Use fresh mozzarella. Although all forms of mozzarella will work, fresh mozzarella provides a softer and melty-er texture.

Use ripe tomatoes. Whenever possible, reach for fresh, ripe, and seasonal tomatoes. Regardless of the variety, ripe tomatoes will provide the best flavor to the sandwich.

Use fresh bread. The fresher the bread the better the sandwich. While suggest using ciabatta, focaccia bread, or sourdough bread, any high-quality bread will work, just make sure it’s fresh.

Use fresh pesto. For an extra basil flavor, be sure to use fresh basil pesto. While jarred shelf-stable will certainly work, fresh pesto, either homemade or store-bought pesto, has a much brighter flavor.

Storage + Reheating

To Store: Once prepared, the sandwich can be stored in a sandwich bag, plastic wrap, or an airtight container for 3-5 days. If refrigerating, the bread is best left untoasted.

To Freeze: I do not recommend freezing this sandwich.

More Chicken Sandwich Recipes:

Sourdough French Toast

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Made with crusty sourdough bread, this sourdough French toast is complete with crispy edges and a fluffy center just the way French toast should be. Grilled to perfection and topped with butter, maple syrup, and fresh berries, this recipe is perfect for a special occasion or a hearty weekend breakfast.

Two slices of sourdough French toast on a white plate with butter, raspberries, blueberries, and maple syrup.

If you’ve never made French toast with sourdough bread, I highly suggest you give it a try. While brioche, challah, and Pullman loaf are most often recommended, using sourdough bread is a fun French toast variation that adds an additional element of flavor, while providing a fluffy interior and crispy edges. Not to mention, sourdough is the most real food form of bread, so it is extra healthy too.

[adthrive-in-post-video-player video-id=”NfJI43Bp” upload-date=”2023-03-15T19:57:23.000Z” name=”Sourdough French Toast” description=”Crusty sourdough bread soaked in an egg, milk, and vanilla batter and grilled to perfection to create the best sourdough French toast recipe!” player-type=”collapse” override-embed=”false”]

Can you make French toast with sourdough bread?

Yes, you can absolutely use sourdough bread to make French toast. The sturdy nature of sourdough bread makes it a great option for French toast, as it’s less likely to fall apart when cooking, similar to that stale bread, which is often used to make French toast. Plus, the natural tanginess of sourdough bread adds a welcomed complexity of flavor to the otherwise sweet French toast.

Honestly, if you love sourdough bread, you’re going to love this sourdough French toast recipe.

Ingredients for sourdough French toast; sourdough bread, eggs, vanilla, cinnamon, milk, and sugar.

What You’ll Need

Here are the ingredients you’ll need to make sourdough French toast:

  • Sourdough Bread: As you may have guessed, sourdough bread is the star of this sourdough French toast recipe. Feel free to use fresh or stale sourdough bread; both work well.
  • Eggs: One of the essential components of the custard base for French toast, and they add a little protein, too.
  • Milk: The second essential component of the custard base for French toast, I recommend using whole milk or 2%, as skim milk won’t provide the same richness. While I think milk works best, you can also use heavy cream or half-and-half.
  • Vanilla Extract: To add some flavor.
  • Cinnamon: To add some warmth.
  • Sugar: To add a touch of sweetness.
  • Salt: To season the egg mixture.
  • Butter: To ensure the French toast is golden brown and add a touch of richness.

Once you’ve got the base recipe down, the topping options are endless, I’ve shared a few ideas below.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free sourdough bread, although this can be difficult to find and won’t provide the same texture or flavor.

To Make it Dairy-Free: Swap the milk for almond milk or oat milk and cook the French toast in coconut oil.

Slice of sourdough bread soaking in batter for French toast

How to Make Sourdough French Toast

Making sourdough French toast is as simple as making regular French toast, you just use sourdough bread instead! Here’s how you’ll make it:

  1. Make the custard. In a medium mixing bowl, combine the custard ingredients; eggs, milk, vanilla extract, sugar, and cinnamon, and whisk until well combined.
  2. Soak the sourdough. Slice the bread and then transfer the slices of sourdough, one at a time, into the bowl of custard and allow to soak for a couple of minutes until well coated.
  3. Warm the pan. While the sourdough is soaking in the custard mixture, melt some butter in a large pan on medium-high heat.
  4. Pan-fry the bread. Once the sourdough has soaked and the pan is hot, transfer the slice of soaked sourdough to the pan and grill for a few minutes on both sides until golden brown.
  5. Keep it warm. Once the slice is toasted, transfer it to the oven to keep warm and continue working in batches until all the slices of bread are grilled into French toast.

Once all of the slices are cooked, you can serve the French toast immediately or store leftovers in the fridge or freezer.

Tips for the Best Sourdough French Toast

Start with good bread. If you’re using sourdough bread, you’ll have this covered. However, for the best results, ensure that you are using authentic sourdough. Unfortunately, there is a lot of fake sourdough bread on the market so it’s to know what to look for so that you are buying and using real sourdough bread.

Don’t cut your bread too thin or thick. The ideal thickness for a slice of French toast is 3/4″ to 1″ thick. Slicing your bread too thin can result in overly soggy bread while slicing it too thick can leave the center dry and uncooked. For the best results, buy or use an unsliced loaf and cut the slices yourself.

Nail the egg-to-milk ratio. Eggs and milk are essential ingredients to the custard used to cook French toast, however, if you get the ratio off, you’ll end up with an overly eggy or wet dish. A general rule of thumb is to use one egg for every 1/4 cup of milk.

Use whole milk. While technically any percentage of dairy will work, whole milk will provide the best texture and flavor. Not to mention, it’s a nutrient-dense and well-balanced food complete with equal parts carbohydrates, protein, and fats.

Season your batter. While milk and eggs are the essential custard ingredients including vanilla and cinnamon enhance the flavor, sugar adds just the right amount of sweetness, and a pinch of salt can help to balance everything out.

Don’t under-soak the bread. It’s important to allow your sourdough to soak long enough in the custard mixture. Taking it out too quickly will result in a dry center. Instead, you want to ensure the liquid penetrates the bread for a soft, custardy center.

Don’t skip the butter. For the best results, cook your sourdough French toast in butter. While some people will suggest cooking it in oil, cooking French toast in butter adds an additional nutty flavor and richness to the dish.

Red’s Nutrition Tip

If you’re wondering if French toast can truly be healthy, the answer is yes! Think about it, the primary ingredients in French toast are real food; sourdough bread, milk, and eggs, with a little bit of butter and sugar. Plus, it’s no secret that sourdough is the healthiest bread.

Close up images of slices of sourdough bread French toast with butter, berries, and syrup

Best Toppings for Sourdough French Toast

To be honest, there are SO many different toppings you can add to French toast with sourdough bread. Here are some of my personal favorites.

  • Maple syrup
  • Honey
  • Brown sugar
  • Powdered sugar
  • Jam
  • Peanut butter
  • Almond butter
  • Nutella, or hazelnut spread
  • Fresh berries
  • Sauteed apples
  • Sauteed peaches

What to Serve with Sourdough French Toast

Given sourdough bread French toast is primarily a source of carbohydrates with healthy fats and moderate levels of protein, if you want to make it a more well-balanced breakfast, I would suggest serving it with an additional source of protein and fiber. Some ideas include:

  • Scrambled eggs + Blueberries
  • Breakfast sausage + Peaches
  • Bacon + Banana
  • Greek yogurt + Raspberries
  • Cottage cheese + Strawberries

Storage + Reheating

To Store: Once cooled, leftover French toast can be stored in an airtight container in the fridge for up to 4 days.

To Freeze: Once cooled completely, place the French toast in an airtight container or freezer bag, in a single layer separating slices with parchment paper to prevent them from sticking and make reheating easier, and store in the freezer for up to 3 months.

To Reheat: Sourdough French toast can be reheated in the oven, toaster oven, or toaster. Thawed French toast can be reheated in the oven or a toaster oven at 400°F on a baking sheet for 2-3 minutes per side or added to a toasted on the medium heat setting until warm and crispy, be sure to watch carefully so it does not burn. While you can reheat it in the microwave for 1-2 minutes, it will alter the texture, making it a little soggy, so it’s not my preferred method of reheating.

More French Toast Recipes:

Sweet Potato Curry

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Made with coconut milk, red lentils, and spinach, and ready in less than 30 minutes, this one-pot sweet potato curry is full of flavor, while being quick and easy to prepare. Not to mention, it’s a well-balanced meal that is packed full of fiber and vegetarian protein and makes great leftovers too!

Bowl of rice with sweet potato curry on top and a sprinkle of cilantro

It’s no secret that I love curry, as I shared many recipes on the blog before. From chickpeas to lentils and Thai to Indian, I’m always looking to try different styles of curry. This particular recipe was inspired by pantry items and is a bit of a cross between an Indian curry and a dal.

Dal, sometimes spelled dhal, dahl, and daal, is both an ingredient and a dish; it is the term used for dried split peas or lentils and is also the term used for a thick lentil soup very common in Indian cuisine. The dal inspiration is what influenced the heavy use of lentils, along with the sweet potatoes, in this recipe. Not only are lentils easy to cook with, but they are a wonderful source of fiber and a good source of vegetarian protein, which helps to make this quick and easy curry a more well-balanced meal.

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While I’ve been enjoying this dish for dinner, it works equally well for lunch, and it keeps very so it makes a wonderful meal prep idea. Just whip up a batch of this spinach lentil sweet potato curry tonight, store it in the fridge or freezer, and you’ll have hearty and healthy vegetarian meals ready to go whenever you need them.

Ingredients for sweet potato curry; broth, garlic, ginger, coconut oil, coconut milk, red lentils, onion, turmeric, curry powder, cumin, salt, spinach, sweet potato

What You’ll Need

You’ll need the following ingredients for this sweet potato curry recipe:

  • Sweet Potatoes: You can add them peeled or unpeeled, it’s completely up to you!
  • Lentils: While you can technically use any color, the texture and flavor of red lentils work best.
  • Spinach: The recipe calls for fresh spinach, but you can use frozen if needed.
  • Coconut Milk: Be sure to use canned coconut milk, regular or lite is fine.
  • Broth: Chicken broth or vegetable broth both work well.
  • Onion: To build a base of flavor.
  • Garlic: To add some fragrance.
  • Ginger: Fresh ginger root works best, however, you can use powdered or ground ginger if needed.
  • Spices: Some curry powder, cumin, and turmeric to add flavor and color.

In addition to the above, you’ll need some oil, salt, and black pepper and, if desired, some brown rice or white rice and fresh cilantro to serve.

Dietary Adaptions

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

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

To Make it Vegan: Use vegetable broth.

Diced sweet potatoes, red lentils, onion, garlic, ginger and spices in a pan
Lentil and sweet potato mixture with coconut milk and broth in a pan

How to Make Sweet Potato Curry

When I say this one-pot vegetarian curry is easy to make, I mean it, here’s what you’ll do:

  1. Cook the veggies. Begin by cooking the onion, garlic, and ginger in coconut oil until tender.
  2. Add the spices. Add the curry powder, cumin, turmeric, salt, and pepper.
  3. Add the lentils. Mixing to combine with the onion mixture.
  4. Add the sweet potatoes. Mixing to combine with the lentil mixture.
  5. Add the broth and coconut milk. Add the liquids and stir everything until well combined.
  6. Simmer the curry. Allow the mixture to cook until the lentils are tender and the sweet potato can be pierced with a fork.
  7. Wilt in the spinach. Once the curry is cooked, stir the chopped spinach, and warm for another few milted until it’s wilted and bright green.

Once everything is cooked, the curry be served immediately or cooled and stored in the fridge for later. You can find the detailed instructions in the recipe card below.

Cooked lentils and sweet potatoes with spinach in a pan
Cooked spinach lentils sweet potato curry in a pan

Red’s Nutrition Tip

This recipe contains a moderate amount of vegetarian protein, however, if you wanted to push the protein content even further, you can serve it with a bit of grilled chicken or grilled steak on top.

Finished sweet potato curry in a pan with cilantro on top and a side of rice

What to Serve With It

While this sweet potato lentil curry is delicious on its own, and I often eat it that way myself, if you’re looking to create larger portions or want to stretch the dish, you can serve it with something to bulk it up a little. I would recommend one of the following.

  • Rice: I think it works best with white rice but brown rice works well too.
  • Flatbread: Such as roti, naan or chapati.
  • Cauliflower Rice: If you want a lower carb or lower calorie option.

To finish the dish, I recommended serving it with some fresh cilantro and some red pepper flakes, if you want a bit more heat.

Side angle shot of sweet potato and lentil curry on rice in a bowl

Storage + Reheating

To Store: Allow the curry to cool completely and then store it in airtight containers in the refrigerator for up to 5 days.

To Freeze: Once cooled, transfer the curry to airtight containers and store it in the freezer for up to 3 months.

To Reheat: For the best results, reheat the curry in a pan on low-medium heat for 5-10 minutes or until warmed through. Alternatively, it can be reheated in the microwave for 2-3 minutes. If frozen, allow to thaw it completely before reheating.

More Healthy Curry Recipes:

 

Fennel Apple Salad

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Filled with sliced apple, fennel, arugula, walnuts, and cheese, this fennel apple salad is bright, tangy, and full of texture and flavor. Serve it as a side to the protein of your choice for a healthy and balanced meal.

Overhead shot of apple and fennel salad

While fennel may not be the first ingredient that comes to mind when you think of salad, it works incredibly well. With its crisp, crunchy, and hearty texture, it’s a wonderful addition to a salad as it holds a dressing very well, and its anise or licorice-like taste is a wonderful pairing for the sweet and tart taste of apples and peppery flavor of arugula. So, if you have yet to try fennel salad, I highly suggest you do!

Prefer to watch the video?

[adthrive-in-post-video-player video-id=”36Firikc” upload-date=”2023-03-15T16:16:26.000Z” name=”Fennel Apple Salad with Arugula” description=”Filled with arugula, pecorino, walnuts, and lemon dressing, this fennel apple salad recipe is a fresh, flavorful, and healthy side dish.” player-type=”collapse” override-embed=”false”]

Pecorino cheese, arugula, olive oil, squeezed lemon, and toasted walnuts

What You’ll Need

You’ll need the following ingredients to make this fennel apple salad:

  • Fennel: You’ll use fennel bulbs, stalks, and fronds in this salad.
  • Apple: While I used a sweet apple, specifically the Honeycrisp apple, you can use any type or color of apple you like, such as Gala apples or Granny Smith apples.
  • Arugula: To add some dark leafy greens and a peppery bite. Feel free to use spinach if you’re not a fan of arugula.
  • Pecorino Cheese: Feel free to use parmesan cheese if you can’t find pecorino, just be sure if freshly shaved or grated.
  • Walnuts: You can use full, halved, or chopped walnuts, or swap them for the preferred nut of your choice. Almonds or pecans would also work well.
  • Olive Oil: To add some healthy fats and make the dressing.
  • Lemon Juice: The juice of a fresh lemon works best. You can also use apple cider vinegar if needed.
  • Salt: To season the dressing and salad.
  • Pepper: Some freshly ground black pepper to finish the dish.

Although I didn’t add any, many apple fennel salad recipes will add celery, so feel free to include some of you like – the more veggies the better!

Arugula, sliced apples, sliced fennel, and toasted walnuts in a white salad bowl

How to Make a Fennel Apple Salad

While it looks a little fancy, this apple fennel salad is very easy to make and can be done in less than 15 minutes. Here’s how you’ll make it:

  1. Mix. Begin by mixing and whisking the dressing.
  2. Toast. Cook the walnuts in a pan until lightly toasted.
  3. Slice. Thinly slice the fennel and apple.
  4. Toss. Add the ingredients to a large bowl and toss to combine.
  5. Dress. Drizzle the salad with dressing and toss until everything is well coated.
  6. Season. Top the salad with walnuts and pecorino, serve, and enjoy.

The complete instructions can be found in the recipe card below.

Red’s Nutrition Tip

This salad is a great source of fiber and healthy fats, however, it’s not considered a complete meal on its own. Be sure to add a source of protein, such as chicken or tofu, and a source of complex carbs, such as bread or crackers, to ensure you’re consuming all macronutrients.

Fennel apple salad with arugula, walnuts, and pecoriono in a white salad bowl with a tea towel and a bowl of shaved pecorino cheese

FAQs

What does fennel taste like?

Raw fennel has a mild anise or licorice flavor, with hints of citrus and mint. Once cooked it has a slightly milder and much sweeter taste.

Is it OK to eat raw fennel?

Yes, the fennel bulb, stalks, and fronds can all be eaten raw. All parts of fennel are edible, can be eaten raw, boiled, roasted, grilled, or steamed, and can be added to salad, soup, pasta, or enjoyed as a simple side dish.

How do you cut fennel for a salad?

You can use all parts of a fennel bulb for a salad. It is best to remove the fronds first and, using a knife or a mandoline, thinly slice the bulb and stalks and roughly chop the fronds before adding them to a salad.

Close up shot of fennel apple salad with toasted walnuts and pecorino cheese on a dark grey background

What to Serve With Apple Fennel Salad

This apple fennel salad is primarily a source of fiber and healthy fats, which makes it a wonderful side dish to protein and/or complex carbohydrates for a complete and well-balanced meal. I’d suggest serving this salad with chicken, such as my lemon pepper chicken thighs, salmon, steak, pork, specifically my herb-crusted pork tenderloin, shrimp, or tofu.

Storage

Leftover salad with dressing can be stored in the fridge for up to 24 hours, left any longer and the salad will get soggy. Alternatively, you can prepare the salad and dressing separately ahead of time, and store them in the fridge in airtight containers for up to 3 days and add the dressing to the salad when you are ready to eat.

More Fennel and Apple Recipes:

How Much Protein Do You Need?

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Protein is essential to health but, as with most things in nutrition, there is no simple answer when it comes to how much protein you need. Depending on your age, health, activity level, and goals, protein requirements can vary widely from person to person. Here is how to calculate how much protein you need to reach your personal health goals.

How Much Protein Do You Need

Let’s start with the basics: everyone needs protein. Proteins are large molecules consisting of amino acids found in food. Of the 20 amino acids that comprise protein, nine are considered essential and, therefore, must be obtained from the diet. Proteins function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters, and the single largest tissue store of bodily protein is skeletal muscle (1).

Protein is considered an essential macronutrient because the body cannot biosynthesize enough of it to maintain health and survival. In short, without adequate dietary protein intake, our bodies can’t function optimally.

Based on current dietary guidelines, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day. However, it is important to understand that the RDA for protein is the recommended minimum intake to prevent a deficiency and was derived from studies on sedentary individuals. It is for this reason that the RDA for protein is not an ideal metric for physically active individuals, dieting individuals, or the elderly population (2, 3, 4).

In fact, a growing body of research suggests that protein intake well above the RDA is required to promote healthy aging, appetite regulation, weight management, muscle building, and optimize athletic performance. Current evidence suggests that the general population looking to optimize health, without specific athletic or body composition goals, should consume a minimal range of 1.2 to 1.6 g/kg body weight per day (0.54 to 0.7 g/lb body weight per day), which is 50 to 100 percent greater than the RDA (2).

Benefits of Optimal Protein Intake

In addition to basic physiological functions, consuming adequate protein, beyond the RDA, can help to support more specific health and body composition goals. Some of the benefits of consuming an optimal protein intake include:

Increases satiety signals. Protein is the most satiating macronutrient, and many studies have found that individuals have decreased appetites with a higher protein intake. The high satiety signals of protein aid in balancing blood sugar and hunger hormones, leading to increased feelings of fullness, which is helpful for individuals with weight loss and body composition goals (5, 6).

Increases metabolic rate. High protein diets have been shown to increase metabolic rate through the thermic effect of food or TEF, which is the energy expended to digest, metabolize, absorb, and store the food that you eat. Compared to carbohydrates and fat, protein has the highest TEF and high-protein diets have been shown to increase TEF by 80-100 calories per day (7, 8, 9).

Aids in strength and tissue formation. The amino acids that make protein are essential for tissue formation. Adequate protein intake has been shown to preserve lean body mass, improve bone health, and, when paired with resistance training, contribute to greater muscle development and strength gains (10, 11, 12). The tissue formation properties of protein also aid in muscle recovery, which is highly beneficial for athletes and individuals who train very hard.

Optimal Protein Intake by Category

While the general protein recommendation for optimizing health is 1.2 to 1.6 g/kg (0.54 to 0.7 g/lb) body weight per day, exactly how much protein a person “needs” is dependent upon the individual, their age and size, overall health, activity level, and specific health goal. For instance:

Elderly Populations

As we age, our bodies tend to experience loss of skeletal muscle mass, also known as sarcopenia, which can have many devastating health consequences. The loss of muscle mass can put aging adults at a higher risk of injury, pain, and a general inability to perform daily activities. Therefore, the optimal protein intake to prevent the loss of lean skeletal muscle in healthy older people is 1.0 to 1.2 g/kg (0.45 to 0.54 g/lb) body weight per day, and 1.2 to 1.5 g/kg body weight per day (0.54 to 0.68 g/lb) for older people who are malnourished or have an acute or chronic illness (13).

Individuals looking to Gain Muscle

Protein is the building block of muscle; therefore, adequate protein intake is essential for individuals looking to gain muscle. The recommended protein intake for maximizing muscle growth is 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) of body weight per day (14). This does not include individuals looking to build muscle in hypocaloric conditions.

Individuals looking to Lose Weight

Optimal protein intake is higher for individuals with weight loss or fat loss goals due to the greater threat to lean mass from bodily protein being used to battle the caloric deficit. While the increased need depends largely on the size of the deficit and leanness of the individual, evidence suggests that a protein intake of 1.6 g/kg (0.7 g/lb) of body weight per day is an optimal starting point, which can be adjusted as needed based on individual response (15).

Athletes or Individuals Who Train Hard

While athletic performance requirements will vary by sport, as optimal protein intake for bodybuilding varies from that for ballet, generally speaking, athletes require a higher protein intake than the general population. According to the current research, a protein intake of 1.4 to 2.0 g/kg (0.63 to 0.9 g/lb) of body weight per day is optimal for individuals looking to maximize athletic performance, optimize recovery, and maintain optimal body composition (16).

Infographic on how to calculate protein needs for optimizing health in the general population and elderly population, building muscle, and weight loss

How do I calculate how much protein I need?

While many online calculators and dieting apps will calculate protein intake as a percentage of calorie intake, it is most accurately calculated based on body weight. As previously noted, protein needs actually increase with exercise and calorie restriction, so it is best to calculate your protein needs based on total body weight. If seeking to maintain weight, current body weight can be used to estimate protein needs, while target weight is best used to estimate protein needs if the individual is looking to lose weight.

Protein Calculation Example

If Jane Smith currently weighs 170 pounds and is looking to optimize her health, she should aim for 0.54 to 0.7 grams of protein per pound body weight per day, therefore, her recommended protein intake would be calculated by:

170 lbs x 0.54 to 0.7g/lb = 92 to 119 grams of protein per day

If Jane Smith currently weighs 170 and is looking to lose weight with a target weight of 150 pounds, she should aim for 0.7 grams of protein per pound of target body weight per day, therefore, her recommended protein intake would be calculated by:

150 lbs x 0.7g/lb = 105 grams of protein per day

If Jane Smith currently weighs 170 and is looking to build muscle, she should aim for 0.7 to 1.0 grams of protein per pound body weight per day, therefore, her recommended protein intake would be calculated by:

170 lbs x 0.7 to 1.0 g/lb = 119 to 170 grams of protein per day

Protein Requirements Will Change Over Time

Another thing that is important to keep in mind when it comes to protein is that requirements will ebb and flow over time. The amount of protein you need today will likely not be the same as it will be 5 years from now nor will it be the same as it was 5 years ago. Depending on your future weight, activity level, and goals, you may require more or less protein than you currently do.

Protein Needs FAQs

How much protein do women need?

Current evidence does not suggest different protein needs for men and women. Protein requirements are dependent on size and goals, regardless of sex, therefore, the amount of protein women need is dependent upon their weight and health goals (17, 18). The recommended daily protein intake for women for optimizing health is 1.2 to 1.6 g/kg (0.54 to 0.7 g/lb) body weight per day and may be higher for women looking to lose weight, gain muscle, or female athletes.

How much protein do I need to lose weight?

The recommended protein intake to lose weight is a minimum of 1.6 g/kg (0.7 g/lb) of body weight per day.

How much protein do I need to lose weight and build muscle?

The recommended protein intake to maximize muscle gain and muscle retention while dieting to 1.6 to 2.4 g/kg (0.7 to 1.1 g/lb) of body weight per day.

How much protein do I need when bulking?

The recommended protein intake to build muscle while bulking is 1.6 to 2.2 g/Kg (0.7 to 1.0 g/lb) of body weight per day.

Is 100 grams of protein a day enough?

Everyone has different protein requirements, so “enough” protein depends on the individual and their specific goal. For some, 100 grams will be plenty, while others will require more.

Is 200 grams of protein a day too much?

“Too much” protein is relative to the individual and their goal. Larger individuals with muscle-building goals or athletic performance goals may require more than 200 grams of protein per day, while smaller individuals with general health goals may require much less.

Do protein shakes count towards my protein intake?

Yes, protein shakes contribute to your total daily protein intake. A typical scoop of protein powder contains between 20 to 30 grams of protein per serving, which contributes towards your daily protein target.

How much protein should you have per meal?

While there are some muscle-building benefits to feeding windows and distribution of protein throughout the day, for the general population, meeting optimal total daily protein intake is more important than how it’s broken down across your meals. The body can handle very high and low-protein meals, so do what works best for you.

Is protein bad for the kidneys?

The persistent narrative that protein is bad for the kidneys is largely unfounded and, with the exception of preexisting kidney disease, there does not appear to be any risk with higher protein consumption (19).

Tips to Meet Required Protein Intake

While determining optimal protein may be as simple a completing a calculation, ensuring that you are consuming adequate protein per day can be a little more difficult in practice. Although there are many ways to increase your protein intake, here are a few things to consider.

  • Identify your go-to protein sources. Protein can be found in plant and animal foods and figuring out what your favorites are can help to make reaching your protein intake much easier. Be it animal sources such as beef, turkey, chicken, seafood, eggs, Greek yogurt, cottage cheese, or other dairy products, or plant-based sources such as tofu, beans, lentils, or nuts, having a few cooked and ready or no-cook protein sources waiting for you in the fridge can help to ensure that you’re reaching for high-protein foods.
  • Consume a source of protein at every meal. Including a source of protein in every meal is a great way to strategically distribute your protein intake throughout the day. Consuming a portion of plant or animal protein at every meal not only helps to meet your recommended daily allowance for protein but helps to ensure you are consuming more well-balanced meals overall.
  • Ensure your portion size is large enough. When including a portion of protein in your meals, ensure that your portion size is large enough. While weighing your food will always be the most precise option, using the hand portion size method is an easy and effective tool that can help you ensure you are eating enough protein.
  • Supplement as needed. Protein powders are also a great way to increase your protein intake. While it is best to prioritize protein from whole food first, if you struggle to hit your daily protein target you can supplement with a plant-based or whey protein powder. Learn how to choose the best protein powder for your goals and the many ways to use protein powder.

So, how much protein do you need per day?

The exact amount of protein you need per day depends on your size and your health goals. Individuals looking to optimize health, without specific athletic or body composition goals, should consume a minimal range of 1.2 to 1.6 g/kg body weight per day, while individuals with weight loss goals, body composition goals, or athletic performance goals may require more.

The Bottom Line

Protein is a macronutrient composed of amino acids, nine of which are essential and cannot be produced by the body, so they must be consumed through food.

While the current RDA for protein is 0.8 grams per kilogram of body weight per day, a growing body of evidence suggests that the required protein for optimizing health is much higher. The exact amount of protein required depends on the individual and their goals and can range between 1.2 to 2.2 grams per kilogram of body weight per day.

By creating balanced meals with an adequately sized portion of protein you will be better able to reach your optimal daily protein intake. If you are confused about how much protein you need for your personal goals, it is best to work with a registered dietitian to determine what is best 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.

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