Stephanie Kay Nutrition

Real Food for Real Life

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.

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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.

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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?

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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.

Blended Baked Oats

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These healthy blended baked oats are a cross between a bowl of oatmeal and a blueberry muffin and are absolutely delicious! Moist, fluffy, and full of flavor, these baked oats are an easy breakfast or meal prep idea that is perfect for busy weekday mornings.

Two ramekins of blended baked oats on a cutting board with fresh blueberries

If you’re on TikTok or Instagram, you’ve likely seen videos of the viral blended baked oats going around. From chocolate chip to carrot cake to pumpkin, it seems like everyone is giving blender baked oats a try, so I decided to jump in the mix and, let me tell you, they did not disappoint!

[adthrive-in-post-video-player video-id=”CiopAa4b” upload-date=”2023-03-07T18:49:43.000Z” name=”Blended Baked Oats” description=”Learn how to make blended baked oats with this easy recipe! This blueberry-filled, cake-like breakfast is healthy and filling.” player-type=”collapse” override-embed=”false”]

While similar to classic baked oats, which I’m a huge fan of and have shared many baked oats recipes before, blended baked oats are super easy to make – just blend, bake, and enjoy! So, if you’ve yet to hop on the blended oats train, I highly suggest you give it a try. Not only are they delicious and nutritious, but once you get the base recipe down you can mix up the flavors, fillings, and toppings any way that you like.

What are blended baked oats?

Blended baked oats are made by grinding rolled oats in a blender to create oat flour, which is combined with a banana, egg, milk, and leavening agents to create a moist, fluffy, muffin-looking, cake-like breakfast that is absolutely delicious.

Rolled oats, egg, banana, milk, vanilla extract, baking powder and maple syrup on a white background

What You’ll Need

You will need the following ingredients to make this baked blended oats recipe:

  • Rolled Oats: Old-fashioned rolled oats or quick oats will work best, unfortunately, steel-cut oats will not work for blender baked oats.
  • Banana: To add moisture and texture, the riper the banana the better.
  • Milk: You can use any type of milk you like.
  • Egg: To add a bit of protein and ensure the oats are fluffy.
  • Maple Syrup: To add a bit of sweetness. You can use honey if you prefer or omit it completely if you like.
  • Baking Powder: To lighten the texture and help the oats rise.
  • Salt: To season and activate the leavening agent.
  • Vanilla Extract: To enhance the flavors.
  • Blueberries: To add more fiber, flavor, and color to the baked oats. See the section below for other filling and flavor options.

In addition to the above, I like to serve my baked blended oats with a dollop of Greek yogurt to post the protein content of my breakfast.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, just be sure to use certified gluten-free oats.

To Make them Dairy-Free: Swap the milk for almond milk or oat milk.

To Make them Vegan: Swap the milk for a cup of almond milk, coconut milk, or oat milk, and swap the egg for a flax egg.

Rolled oats, egg, banana, milk, vanilla extract, baking powder and maple syrup in a blender
Rolled oats, egg, banana, milk, vanilla extract, baking powder and maple syrup blended into a batter in a blender

How to Make Blended Baked Oats:

Making baked blended oats is incredibly easy and only requires 3 simple steps:

  1. Blend: Add the ingredients to a blender and blend until a smooth batter is formed.
  2. Pour: Pour the batter into small ramekins.
  3. Bake: Transfer the ramekins to the oven to bake until fluffy and golden.

That’s it! Once the oats have been baked, they can be served immediately or covered and stored in the fridge or freezer.

Batter in a two ramekins on a white background
Batter with blueberries in two ramekins on a white background

Red’s Nutrition Tip

While these baked oats might look and taste like cake, they are, in fact, a healthy breakfast and a fun way to mix up your morning oatmeal! This recipe is a good reminder that healthy eating doesn’t need to be boring or bland, and a little creativity in the kitchen goes a long way when it comes to creating a sustainable, healthy, and balanced diet and lifestyle.

Other Flavors

While I opted to go the blueberry route with my recipe, you can flavor blended baked oats any way that you like. Once you’ve got the base recipe down, you can add any mix-ins you like, other flavor options could include:

  • Carrot Cake: Add shredded carrots, chopped walnuts, raisins, and cinnamon.
  • Chocolate Peanut Butter: Add cocoa powder, chocolate chips, and peanut butter.
  • Apple Cinnamon: Add chopped apple and cinnamon.
  • Pumpkin Pie: Swap the banana for pumpkin puree and add pumpkin pie spice mix.

In addition to the above, you can also add toppings to boost the protein, fiber, and fat content of the meal.

  • To boost the protein, top the oats with yogurt, Greek yogurt, skyr, or cottage cheese.
  • To boost the fiber, top the oats with additional blueberries, strawberries, chopped apples, or other fruit of your choice.
  • To boost the fat, add chopped nuts, drizzle your oats almond butter, or peanut butter, or top them with a bit of full-fat dairy, such as yogurt or milk.
Ramekin with baked blended oats topped with Greek yogurt and blueberries

FAQs

Are blended oats healthy?

Yes! Blended oats are made of whole foods and are a good source of fiber and complex carbohydrates. The process of blending oats, along with other ingredients, does not diminish the nutritional value in any way.

Do blended oats have a banana flavor?

While it is not overpowering, blended oats do have a slight banana flavor.

Can you make blended baked oats without banana?

If you’d prefer to omit the banana, you can swap it for 1/2 cup of pumpkin puree or 1/2 cup of applesauce.

Can you make blended baked oats in the microwave?

Yes, simply puree all the ingredients in the blender and pour the batter into ramekins, as outlined in the instructions below, and then cook them in the microwave for 3-5 minutes until they have risen.

How to make blended baked oats for one?

Simply cut the recipe in half and transfer the batter to one ramekin and bake as per instructions. You can also make the double serving and store the second portion in the fridge or freezer.

Ramekin with baked blended oats with a spoon

Storage + Reheating

To Store: Allow baked oats to cool completely, cover with a lid or plastic wrap, and store them in the fridge for up to 4 days.

To Freeze: Once cooled, cover the ramekins with a lid or cover them with plastic wrap and place them in a freezer-safe bag, and store in the fridge for up to 3 days.

To Reheat: The oats can be reheated in the oven at 350°F for 5-10 minutes or in the microwave for 1-2 minutes. Ensure the oats are completely thawed before reheating.

More Baked Oats Recipes:

Moroccan-Inspired Chicken Couscous Skillet

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Ready in 30 minutes, this one-pan Moroccan-inspired chicken couscous recipe is quick and easy to make, and full of flavor. Serve it with a side of steamed vegetables for a healthy and well-balanced weeknight dinner.

Cooked chicken and couscous in a cast-iron skillet with Moroccan spices and fresh herbs

I don’t know about you, but I love a one-pan dish! Not only does it allow for fewer dishes but cooking the ingredients in the same pan elevates the flavors of any dish.

[adthrive-in-post-video-player video-id=”1JMpMKYB” upload-date=”2023-03-01T18:16:01.000Z” name=”Moroccan-Inspired Chicken Couscous Skillet” description=”Filled with Moroccan spices, this one-pan chicken couscous recipe is full of flavor. Serve it with vegetables and lemon for a balanced meal.” player-type=”collapse” override-embed=”false”]

In this particular recipe, by cooking the couscous in the same pan used to cook the chicken, the couscous absorbs the juices and spices from the chicken, which seasons and moistens the couscous, without adding extra oil or fat, and enhances the Moroccan-inspired flavors of the recipe. Not to mention, it adds some color too!

Ingredients for a chicken and couscous recipe including chicken breasts, couscous, garlic, shallot, paprika, cumin, coriander, salt, turmeric, cinnamon, lemon, mint and parsley

Ingredients: What You’ll Need

You’ll need the following ingredients to make this Moroccan-inspired recipe:

  • Chicken: The recipe calls for chicken breasts as the, however, you can use boneless chicken thighs if you like.
  • Couscous: The use of Moroccan couscous made with semolina flour enhances the North Africa-inspired flavors of this dish. If you prefer to use Israeli couscous or pearl couscous, you’ll need to extend the oven cooking time as it takes longer to cook.
  • Onion and Garlic: To add some flavor to the couscous. While the recipe calls for a shallot you can use a small onion instead.
  • Spices: This recipe uses a lot of spices to add a lot of flavor to the chicken and the couscous. You’ll need paprika, cumin, coriander, ginger, turmeric, and cinnamon.
  • Chicken Broth: To cook and flavor the couscous.
  • Olive Oil: To cook the chicken and add moisture to the couscous.
  • Fresh Herbs: A bit of fresh mint and fresh parsley or cilantro to finish the dish and balance out the spices.
  • Lemon: A squeeze of fresh lemon juice to finish and balance the flavors.

Dietary Adaptions

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

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

Seared chicken breasts in cast iron skillet with Moroccan spices
Couscous, onion, and garlic in cast iron skillet

How to Make Chicken Couscous

While this recipe requires multiple ingredients and may appear a little fancy or difficult to make, I can assure you it’s not! In a few simple steps, you can easily create a flavor-packed 30-minute meal with chicken and couscous. Here’s what you’ll do:

  1. Season the chicken. Begin by coating the chicken in the Moroccan-inspired spice mixture.
  2. Sear the chicken. Add the chicken breasts to a skillet and sear them on both sides.
  3. Spice the couscous. Add the couscous to the skillet with the remaining spices and broth.
  4. Add the chicken to the couscous. Return the chicken to the pan with the couscous.
  5. Cook the skillet. Place the skillet in the oven and bake until the couscous is fluffy, and the chicken is cooked through.
  6. Sprinkle with fresh herbs. Once the chicken and couscous are cooked, sprinkle the skillet with mint and cilantro.

Once cooked, the skillet can be served immediately on its own, with a side of vegetables, or a simple green salad.

Couscous and broth in cast iron skillet
Couscous and chicken breasts with Moroccan spices in cast iron skillet

Red’s Nutrition Tip

While I designed this recipe as a one-pan recipe for easy weeknight meals, it works really well as a meal prep option too! Once cooked, divide the couscous and chicken evenly across containers, add veggies of your choice (I like to add broccolini), and store it in the fridge and enjoy it for healthy lunches or dinners for days to come.

FAQs

Is couscous healthier than pasta?

While some people are confused as to whether couscous is healthy or not, couscous is in fact a healthy form of pasta made from semolina flour and provides a source of complex carbohydrates to any well-balanced meal. Much like all pasta, couscous is healthy and can be included in a healthy diet.

Is couscous better for you than rice?

While rice is a whole grain and couscous is a form of pasta made from flour, both rice and couscous are sources of carbohydrates and fiber and can be included in a healthy diet. Once is not healthier than the other, they are simply different.

Is couscous good for losing weight?

Yes. When consumed within a calorie deficit, couscous is a relatively inexpensive, filling, and healthy food that can help to support a goal of weight loss.

Close up of cooked chicken with Moroccan spices and couscous in cast iron skillet with fresh mint and parsley

What to Serve with Chicken and Couscous

This chicken couscous recipe is filled with protein, complex carbohydrates, and healthy fats, so pairing it with some vegetables can help to add some fiber and micronutrients. I would recommend steamed or roasted:

  • Broccoli
  • Broccolini
  • Asparagus
  • Green Peas
  • Carrots
  • Zucchini

Although I didn’t add any, a sprinkle of feta cheese on top would add additional flavor, a creamy texture, a cool contrast to the spices, and add some healthy fats and a bit more protein at the same time.

Bowl of golden couscous with sliced chicken with Moroccan spices and broccolini

Storage + Reheating

To Store: Allow the chicken and couscous to cool completely, then transfer to airtight containers, and store in the fridge for up to 4 days.

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

To Reheat: Place the chicken and couscous in an oven-proof dish and warm in the oven at 350°F for 10-15 minutes. Leftovers can also be reheated in a microwave-safe dish in the microwave for 2-3 minutes. Allow leftovers to thaw completely before reheating.

More Chicken and Couscous Recipes:

Skyr vs Greek yogurt: Which is Healthier?

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For years, Greek yogurt has been the hot product in the dairy aisle; however, recently, skyr has risen in popularity in North America. From Siggis to Icelandic Provisions, there are several brands of skyr now available, but what exactly is it? Is skyr better than Greek yogurt? And which one has more protein? Here are the facts you need to know about skyr vs. Greek yogurt.

Skyr vs Greek Yogurt: Small bowl of skyr and Greek yogurt with spoons on a wood table comparing the color and texture.

Table of contents

What is the difference between Greek yogurt and skyr?

Skyr, pronounced skee-er, is a traditional Icelandic cultured dairy product. While skyr is known to have roots in Scandinavia, namely Norway, it has been part of Icelandic cuisine for more than a thousand years. While often compared to Greek yogurt and referred to as Icelandic yogurt, skyr is not yogurt. In fact, technically speaking, skyr is closer to cheese than yogurt.

Both skyr and Greek yogurt are dairy products made from milk using live bacterial cultures, most commonly Lactobacillus bulgaricus and Streptococcus thermophilus; however, the difference between Greek yogurt and skyr is that skyr is made using rennet.

Skyr is made from cow’s milk by heating skim milk with live cultures and rennet, an organic substance that contains the enzyme rennin commonly used in cheesemaking. The live cultures added to the milk are taken from previous batches of skyr, often heirloom cultures thousands of years old, and turn the milk from a thin and watery product into a thick and creamy product. Once thickened, the whey is strained off, which makes it into an even thicker product known as skyr (1).

Greek yogurt is also made by fermenting milk with live cultures; however, no rennet is added. Once the milk has fermented and thickened, it is strained to remove excess liquid whey and lactose, leaving behind a thicker-textured yogurt.

Another important difference between Greek yogurt and skyr is that yogurt is traditionally made using full-fat milk, while skyr is usually produced with skim milk. Although traditional Greek yogurt is made using full-fat sheep’s milk, most North American producers make Greek yogurt with cow’s milk, while skyr is always made with cow’s milk.

Skyr vs. Greek Yogurt Nutrition

While the exact nutritional values of skyr and Greek yogurt will vary depending on brand and milk fat content, both skyr and Greek yogurt are good sources of protein, with similar amounts of carbohydrates, low amounts of sugar, and varying amounts of fat. Here is a comparison of a 100-gram serving of plain skyr vs. plain 0% Greek yogurt vs. plain whole milk Greek yogurt (2, 3, 4).

Nutrition per 100 gramsSkyr 0% Greek Yogurt Whole Milk Greek Yogurt
Calories60 calories59 calories94 calories
Protein10.67 grams10.20 grams8.78 grams
Fat0.00 grams0.39 grams4.39 grams
Carbohydrates4.67 grams3.60 grams4.75 grams
Fiber0.00 grams0.00 grams0.00 grams
Sugar4.67 grams3.24 grams3.25 grams

Calories

Skyr and Greek yogurt contain a similar amount of calories. A 100-gram serving of skyr contains 60 calories, while a 100-gram serving of 0% Greek yogurt contains 59 calories, making them almost identical calorie-wise, while whole milk Greek yogurt contains 94 calories per 100-gram serving.

Protein

Skyr and Greek yogurt contain a similar amount of protein. A 100-gram serving of skyr contains 10.67 grams of protein, while a 100-gram serving of 0% Greek yogurt contains 10.20 grams of protein, and a 100-gram serving of whole milk Greek yogurt contains 8.78 grams of protein.

Fat

Greek yogurt typically contains more fat than skyr; however, it depends on the milk percentage of the Greek yogurt. A 100-gram serving of skyr contains 0 grams of fat, while a 100-gram serving of 0% Greek yogurt contains 0.39 grams of fat, and a 100-gram serving of whole milk Greek yogurt contains 4.39 grams of fat.

Carbohydrates

Skyr contains slightly more carbohydrates than Greek yogurt. A 100-gram serving of skyr contains 4.67 grams of carbohydrates, while a 100-gram serving of 0% Greek yogurt contains 3.60 grams of carbohydrates, and a 100-gram serving of whole milk Greek yogurt contains 4.75 grams of carbohydrates.

Fiber

Skyr, 0% Greek yogurt, and whole milk Greek yogurt do not contain any fiber.

Sugar

Skyr contains slightly more natural sugar than Greek yogurt. A 100-gram serving of skyr contains 4.67 grams of sugar, while a 100-gram serving of 0% Greek yogurt contains 3.24 grams of sugar, and a 100-gram serving of whole milk Greek yogurt contains 3.25 grams of sugar.

Note: Since Skyr is made with skim milk, 0% Greek yogurt was used for comparison purposes, along with whole milk Greek yogurt. The nutritional values of other fat percentages of Greek yogurt will vary.

Skyr vs Greek yogurt infographic comparing calories, protein, protein, fat, carbs, fiber, and sugar per 100 gram serving.

Other Differences to Consider

Here are some other factors to consider in the skyr vs. Greek yogurt debate.

Ingredients

Both skyr and traditional Greek yogurt are made with milk and live cultures; however, the production of skyr uses the additional ingredient of rennet; a set of enzymes that cheesemakers use to coagulate milk and separate solid curd from liquid whey (5). While rennet is a naturally occurring substance and is not unhealthy, it does not add any significant nutritional value.

Added Sugars

Plain skyr and plain Greek yogurt do not contain added sugar, as all sugars are naturally occurring; however, flavored versions will. The exact amount of added sugar will vary depending on brand and flavor, so it’s best to read the label to determine how much is added and opt for low-sugar options as much as possible.

Vitamins & Minerals

Both skyr and Greek yogurt are sources of various micronutrients, including vitamin B12, riboflavin (B2), selenium, calcium, phosphorus, zinc, pantothenic acid, vitamin A, and potassium (2, 3, 4). Generally speaking, skyr and Greek yogurt contain similar amounts of vitamins and minerals; however, Greek yogurt contains slightly more calcium than skyr and is often fortified with vitamin D. On average, skyr contains less cholesterol per serving than Greek yogurt.

Lactose

Both skyr and Greek yogurt are made from cow’s milk, which contains lactose; however, skyr contains less lactose than yogurt. The extensive straining process used to make skyr removes more of the whey; the lactose-containing, liquid by-product after the curdling of the milk, which removes roughly 90% of the lactose in skyr (6, 7). For this reason, many brands of skyr can be suitable for people with mild lactose intolerance problems.

Probiotics

Both skyr and Greek yogurt are fermented products made with bacterial cultures, and the probiotics in skyr are similar to those in regular and Greek yogurt.

Taste

Much like Greek yogurt, skyr has a slightly sour taste; however, it has a much milder or less tangy flavor than yogurt.

Texture

Skyr has a much thicker texture than Greek yogurt and a slightly creamier consistency.

FAQs

Is skyr yogurt fattening?

No. Skyr, like any food, is not inherently fattening. In fact, skyr is a low-fat, high-protein food that can be included in a healthy and balanced diet regardless of health goals.

Is skyr better than Greek yogurt for weight loss?

Both skyr and Greek yogurt can equally support weight loss. The high protein content of skyr and yogurt can help to increase satiety signals and, when consumed within a calorie deficit, both foods can support weight loss and fat loss.

Is skyr good for your gut?

Yes, skyr contains beneficial bacteria, known as probiotics, which have been shown to support gut health.

Does skyr have more probiotics than regular yogurt?

Skyr and Greek yogurt have very similar amounts of probiotics.

So, is Skyr or Greek yogurt better?

Skyr and Greek yogurt are both good sources of protein, vitamins, minerals, and probiotics. Compared gram per gram, skyr contains slightly higher levels of protein, carbohydrates, and sugar, while Greek yogurt contains slightly more fat. Nutritionally speaking, one is not better than the other; they are simply different dairy products that offer similar nutrient density and health benefits.

The Bottom Line

Both skyr and Greek yogurt are fermented dairy products. Greek yogurt is made by fermenting milk with bacterial cultures, while skyr includes the additional step of adding rennet to the milk and bacteria, making it more similar to cheese than yogurt. While skyr contains slightly less lactose, skyr and Greek yogurt provide a similar amount of protein, calories, and probiotics per serving. Both foods can be enjoyed for breakfast or snacks on their own, in smoothies, with granola and berries, or used in baked goods and desserts.

Spicy Peanut Tofu Meal Prep Bowls

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Covered in a spicy peanut sauce, these tofu meal prep bowls are full of flavor and easy to make. Whip them up on a Sunday and you’ll have healthy, high-protein, vegetarian meals for the week!

Glass containers with rice, vegetables, tofu and peanut sauce

If you’ve never made meal prep tofu, I highly suggest you give these bowls a try. Not only is tofu easy to meal prep but the combination of crispy tofu bites, sticky rice, and salty and spicy peanut sauce creates a flavor-packed bowl that can be enjoyed for lunch or dinner and is sure to hit the spot.

What You’ll Need

Here are the ingredients you’ll need to make this easy tofu meal prep recipe with peanut sauce, veggies, and rice:

  • Tofu: The primary vegetarian protein source in these bowls. Be sure to use firm or extra-firm tofu for the best texture.
  • Rice: To bulk up the bowls and add a source of complex carbohydrates. I used white rice, but you can use brown rice if you prefer.
  • Vegetables: To add some color and fiber. I used broccoli and red bell pepper, but you can use any vegetables you like.
  • Peanut Butter: To make the peanut sauce. I recommend using natural peanut butter, as the maple syrup adds some sweetness to the sauce. Feel free to use smooth or crunchy peanut butter.
  • Soy Sauce: To season the sauce. Swap it for tamari or coconut aminos if you need to make it gluten-free.
  • Rice Vinegar: To balance the flavors. Use lime juice if you don’t have rice vinegar.
  • Sriracha: To add a bit of spice to the peanut sauce, feel free to add more or use any hot sauce you like.
  • Maple Syrup: To add a hint of sweetness and balance the salty flavors. You could also use brown sugar.
  • Garlic and Ginger: To add some fragrance and flavor. Although fresh ginger root and garlic cloves work best, you can use garlic powder and ginger powder if needed.
  • Cornstarch: To add some texture and crispiness to the tofu.

In addition to the above, you’ll also need some olive oil, salt, and pepper. You can toppings in the form of green onion, cilantro, lime wedges, peanuts, and sesame seeds if you like.

Dietary Adaptions

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

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

To Make it Vegan: No adaptations are needed, the recipe is vegan.

To Make it Peanut-Free: Swap the peanut butter for almond butter and peanuts for almonds.

To Make it Low-Sodium: Use low-sodium soy sauce and salt-free peanut butter.

Cooked rice, peanut sauce, crispy tofu, and roasted vegetables on a sheet pan

How to Meal Prep Tofu

Here’s how you’ll meal prep the tofu:

  1. Press the tofu. Begin by pressing and draining the tofu to remove as much excess water as possible.
  2. Cut the tofu. Once pressed, slice the tofu into even bite-size cubes.
  3. Prep the tofu. Drizzle the cubed tofu with cornstarch, salt, and oil.
  4. Bake the tofu. Place the prepared tofu on a baking sheet and bake until golden and crispy.
  5. Cook the rice. While the tofu is cooking, cook the rice.
  6. Cook the veggies. Add the veggies to the baking sheet with the tofu halfway through and allow them to bake until tender and slightly crispy.
  7. Make the sauce. Add all the peanut sauce ingredients to a bowl and whisk until well combined.
  8. Combine the bowls. Once the tofu, rice, veggies, and sauce are ready, portion everything into meal prep containers and then allow them to cool completely before storing them in the fridge.

Although I opted to use spicy peanut sauce on these tofu meal prep bowls, once you get the concept down you can add any sauce you like to the tofu. For example, a teriyaki sauce, honey garlic sauce, or sesame sauce, like the one used in these sesame tofu bowls, would all work very nicely.

Red’s Nutrition Tip

Tofu is a source of vegetarian protein that keeps well in the fridge once cooked and, therefore, works well for meal prep. While there are many ways to cook tofu, and many will argue about what is the healthiest way to cook tofu, steaming, grilling, baking, and roasting tofu are all equally nutritious and delicious ways to cook tofu.

Spicy Peanut Tofu Meal Prep Bowls

Tofu Meal Prep FAQs

Can you cook tofu ahead of time?

Yes. Cooked tofu keeps really well in the fridge, so it works well as a meal prep idea. Simply store the tofu on its own or in meal prep containers in the fridge for up 5 days or in the freezer for up to 3 months.

Can you prep tofu for the week?

Tofu is a great meal prep option because it keeps well in the fridge. While it may not last an entire 7-day week, it will last several days, so you can use it for several meals during the week.

Is it ok to eat cold cooked tofu?

Yup! Cooked tofu can be eaten hold or cold. So, if you don’t have access to a microwave, you can easily enjoy these meal prep tofu bowls cold.

Tofu Meal Prep Bowls

Storage + Reheating

To Store: Allow the bowls to cool completely and then store them in airtight containers in the fridge for up to 5 days.

To Freeze: Once cooled, the bowls can be stored in airtight containers in the freezer for up to 3 months.

To Reheat: The bowls can be reheated in the microwave for 2-3 minutes. If using frozen bowls, ensure that they are completely thawed before reheating.

More Meal Prep Tofu Bowls:

Butternut Squash Mac and Cheese

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This one-pot butternut squash mac and cheese is easy to make, delicious, and a great way to add more veggies to your diet. Whether you’re enjoying it as a main course or a side dish, this tasty recipe is something the whole family is sure to love and a little something that you can add to your healthy comfort food recipe repertoire.

Butternut Squash Mac and Cheese

Butternut squash in mac and cheese? Yes, you read that right. Although it’s not traditional, or anything like boxed mac and cheese, the soft, sweet, orange flesh of winter squash makes a lovely addition to a cheese sauce. Not only does the squash puree make the mac and cheese extra rich and creamy, but it also adds a lovely boost of fiber and micronutrients, which is something that we can all use a little more of.

What You’ll Need

You’ll need the following ingredients to make my fiber-packed mac and cheese:

  • Butternut Squash: You can buy a whole butternut squash, peel and cut it yourself, buy pre-cubed squash, or use frozen butternut squash, see the note below.
  • Short-Cut Pasta: You can use any variation of short-cut pasta you like, such as gomiti or elbow macaroni, cavatappi or corkscrew pasta, conchiglie or shell pasta, penne, or fusilli. I used pipe rigate, also known as small snail pasta, for my recipe. You can also use whole wheat pasta if preferred.
  • Cheese: I think a combination of sharp cheddar cheese and gruyere provides the best texture and flavor. If you can’t find gruyere cheese you can replace it with additional cheddar, just make sure you use the good stuff since cheese is the star of this mac and cheese show.
  • Butter: To add some creaminess and fry the sage.
  • Milk: To help create the cheese sauce, whole milk or 2% milk work best.
  • Onion Powder: To add some flavor.
  • Garlic Powder: To add a bit more flavor.
  • Salt: To season the dish.
  • Fresh Sage: While optional, fresh sage helps to elevate the flavors and make a great topping to the dish.

While optional, you can also add a pinch of smoked paprika for additional flavor and color.

Dietary Adaptions

To Make it Gluten-Free: Use short-cut gluten-free pasta instead of wheat-based pasta.

Ingredients for butternut squash mac and cheese.

How to Make Butternut Squash Mac and Cheese

Once you’ve got the ingredients, here’s how you’ll assemble them:

  1. Roast the squash. Roasting the squash adds a depth of flavor. (If you want to skip this step, you can use a can of squash puree.)
  2. Puree the squash. Blend the squash into a rich and creamy puree.
  3. Boil the pasta. Cook the pasta to your liking, I think al dente is best.
  4. Fry the sage (optional). While this isn’t a must, it really does elevate the flavors.
  5. Make the sauce. Mix the butter, spices, squash, milk, and cheese to make the quintessential butternut squash cheese sauce.
  6. Mix the pasta and sauce. Once the sauce is ready, gently fold in the pasta, until well combined, smooth, and creamy.

And that’s it! If you like breadcrumbs on your make and cheese (it’s just not my thing), simply add the completed dish to a large baking dish, sprinkle with breadcrumbs, and bake in the oven at 350°F for 10-15 minutes until golden and crispy.

Cheese Sauce Troubleshooting:

  • If your cheese sauce is too thick, you can thin it with a bit of additional milk.
  • If your cheese sauce is too thin, you can thicken it with a bit of all-purpose flour.
Roasted butternut squash for mac and cheese.

Red’s Nutrition Tip

If you think pasta is unhealthy, think again! Pasta is a healthy food, that has been consumed across cultures for thousands of years, and a source of complex carbohydrates and fiber that can be included in a healthy and balanced diet along with proteins, fats, and nutrients.

One-pot butternut squash mac and cheese

What does butternut squash mac n cheese taste like?

Mac and cheese with butternut squash tastes very similar to regular mac and cheese with a slightly sweeter and nuttier taste. While the flavor is slightly different, the texture is essentially the same.

Is it better to boil or roast butternut squash for mac and cheese?

Many squash mac and cheese recipes will call for boiling the squash for the sauce, but roasting it provides much more flavor. Although boiling the squash is quicker, you will lose flavor, texture, and a little nutrition in the process, so it’s well worth the extra time and effort for the flavor roasting the squash will provide.

Can I use frozen butternut squash?

Yes. Simply add the frozen butternut squash to the baking sheet and cook as per the directions. You may need to add an additional 5 minutes or so to ensure the squash is fully cooked through, just use a fork to check for doneness and add additional cooking time as needed.

Can I use another type of squash?

Yes, you can easily substitute the butternut squash for another type of hard winter squash, such as buttercup, acorn, or hubbard squash. Just don’t use spaghetti squash as the texture is not the same.

Healthy mac and cheese with butternut squash in a bowl

What to Serve with Squash Mac and Cheese

This mac and cheese is rich in carbohydrates and fat, with a decent amount of fiber, so pairing it with protein and additional veggies can make it a more balanced meal.

To add protein: Serve it with roasted, grilled, or baked chicken, such as my lemon paprika chicken, a bit of sausage, or steak.

To add vegetables: Serve it with steamed or roasted broccoli, asparagus, green peas, or spinach, or add them right into the dish.

Healthy butternut squash with mac and cheese

Storage + Reheating

To Store: Allow the mac and cheese to cool completely, then transfer to airtight containers and store in the fridge for up to 3 days.

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

To Reheat: This squash mac and cheese is best reheated in a pan or pot on low heat. Simply add the leftovers to the pot with a little bit of water or milk and warm, stirring consistently and adding additional milk or water as needed, until the sauce is smooth and creamy. Alternatively, it can be reheated in the microwave in a microwave-safe container for 1-2 minutes. If frozen, be sure to thaw before reheating.

More Butternut Squash Recipes:

What is a Calorie Deficit?

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Trying to lose weight but confused about calories? I can assure you that you are not alone. While the concept of creating a calorie deficit may seem simple in theory, “just eat less and move more”, it can be difficult to understand and implement in practice. So, here is everything you need to know; what is a calorie deficit, how it works, how to create it, and how to use it to support healthy weight loss.

What is a Calorie Deficit?

Table of contents

What is a calorie?

A calorie is a unit of measurement. Calories are used to measure the amount of energy that a food or beverage provides, as well as the amount of energy the body expends. Calories are essential to human health as the calories, or energy, we consume allow the body to function. Calories enable basic metabolic and cellular functions, including vital organ function, brain function, and digestion, as well as general daily movement and exercise.

According to the US dietary guidelines, the average adult male requires 2,500 calories per day, while the average adult female requires 2,000 calories per day (1). These values will vary from one individual to the next based on factors such as sex, height, age, body composition, exercise, and activity level.

Understanding Energy Balance

Given calories is another word for energy, energy balance is the balance of calories consumed compared to calories expended. Energy balance is the difference between calories “in” via food and beverage and calories “out” via the body’s daily energy requirements.

Calories in refers to the number of calories you get from the food you eat and beverages you drink.

Calories out refers to the number of calories your body burns, also known as your total daily energy expenditure (TDEE), which is composed of basal metabolic rate (BMR), thermic effect of food (TEF), exercise activity thermogenesis (EAT), and non-exercise activity thermogenesis (NEAT) (2). Total daily energy expenditure or TDEE is often referred to as the metabolism.

Your energy balance or the difference between calories in vs. calories out, which is defined by the laws of thermodynamics, determines whether body weight is lost, gained, or remains the same (3).

To maintain general health and stable weight, the energy we put into our bodies (calories in) must be the same as the energy we use through normal bodily functions and physical activity (calories out).

To gain weight, the energy we put into our bodies (calories in) must be greater than the energy we use through normal bodily functions and physical activity (calories out), also known as a calorie surplus.

To lose weight, the energy we put into our bodies (calories in) must be less than the energy we use through normal bodily functions and physical activity (calories out), also known as a calorie deficit.

Energy balance infographic comparing energy intake vs. energy expenditure

What is a calorie deficit?

A calorie deficit occurs when you have a negative energy balance, which occurs when you take in fewer calories than you expend. Put simply, a calorie deficit is created when calories in are less than calories out.

Calorie Deficit = Calories In < Calories Out

When you eat or drink, you put energy into your body. Your body then uses this energy to perform its daily functions required by your TDEE, and any excess energy is stored as glycogen or body fat to use later (4). By consuming fewer calories than your body needs and, therefore, creating a calorie deficit, your body will turn to stored energy, which is found in the form of body fat. As a result, you will lose weight.

What is a Calorie Deficit Infographic explaining the components of energy intake (calories in) vs. energy expenditure (calories out).

How much of a calorie deficit do you need to lose weight?

As a rule of thumb, to lose one pound of fat you need to create a calorie deficit of approximately 3,500 calories (5). Meaning, to create one pound of fat loss your energy expenditure (calories out) must exceed the energy you consume via food and beverage (calories in) by 3,500 calories.

Given that the average adult male requires 2,500 calories per day and the adult female requires 2,000 calories per day, creating a 3,500-calorie deficit in one day is near impossible. Rather, a deficit of 3,500 calories to lose one pound of fat is accumulated over time by making smaller calorie deficit contributions. For example, if Jane Doe creates a deficit of 350 calories per day for 10 days, she would accumulate a calorie deficit of 3,500 calories and, ultimately, lose one pound of fat.

To be clear, the 3,500-calorie concept should be used as a rough guideline, mostly for the purposes of education, as it’s not a perfect science. Unfortunately, the mathematical model does not represent the metabolic adaptation that occurs in response to weight loss and how a deficit may need to be adjusted over time as body mass decreases and metabolic adaptation occurs (5).

However, while the “3,500 calorie deficit = 1 pound of fat loss” guideline is not a perfect mathematical equation, the law of thermodynamics still stands – a calorie deficit is required for weight loss. More energy must be expended than consumed for weight loss to occur, and the size of the deficit and the length of time it is maintained will determine how much weight is lost.

Infographic displaying examples of various ways you can create a calorie deficit over the course of one week.

How big should my calorie deficit be?

A healthy deficit calorie can range anywhere from 10% – 30% of your total daily energy expenditure or TDEE. The smaller the deficit the slower fat loss will be and the larger the deficit the faster fat loss will be, however, bigger is not always better. The ideal deficit size is dependent upon the individual, the situation, and the goal.

Small Deficit: A small calorie deficit ranges between 10% – 15% below maintenance calories. A small deficit can be achieved with small changes, which typically feel less intrusive and easier to adhere to long term. It’s also less likely to have a counter-regulatory effect on metabolic rate and hinder athletic performance or training. However, given its small size, fat loss progress will be slower, and a higher degree of tracking precision is required as there are smaller margins for error.

Moderate Deficit: A moderate calorie deficit ranges between 20% – 25% below maintenance calories. A moderate deficit allows for more food flexibility and less tracking precision than a small deficit given it has larger margins for error. The larger deficit also allows for faster fat loss progress and, therefore, has a short diet timeline. However, it can feel more restrictive and is more likely to impact athletic performance and have a counter-regulatory response on metabolic rate.

Large Deficit: A large calorie deficit is 25% or more below maintenance calories. This deficit will yield the quickest results and is very useful for individuals with a limited time frame. However, it can feel very restrictive, as has very limited food flexibility, is most likely to induce intense feelings of hunger, and is far less sustainable and, therefore, has decreased long-term adherence. Additionally, a large deficit is very likely to negatively impact athletic performance and most likely to create a counter-regulatory response on metabolic rate, especially when followed long term.

Generally speaking, a small calorie deficit of 10-15% below maintenance calories is recommended as a starting deficit for the average person. While fat loss progress may be slower, it is far less restrictive, easier to adhere to, more sustainable long term, and least likely to create metabolic adaptations. When working towards a fat loss goal, it is best to start with the minimum calorie deficit required to achieve fat loss and increase as needed based on results.

Infographic on the 3 step process to calculate a calorie deficit; determine your TDEE, choose your deficit size, determine your calorie intake for fat loss.

How do I figure out my calorie deficit?

STEP 1: Determine your baseline daily calorie needs.

Before determining how many calories you need for weight loss or fat loss, determine your total daily calorie needs for general health and weight maintenance. Also known as your TDEE, this is the total number of calories you need to consume per day to maintain your current weight.

Your TDEE can be calculated using the Mifflin-St Jeor formula, which estimates your basal metabolic rate, and then adjusted based on your activity level into account. This calculation considers your sex, age, height, weight, and activity level, and can be calculated by using an online calculator such as tdeecalculator.net. With that said, it’s important to note that this calculation is an estimate to help get you started, and adjustments may be required as you progress and/or metabolic adaptations occur.

STEP 2: Choose your calorie deficit size.

Once you’ve determined your TDEE, you can determine how big you want your calorie deficit to be. As noted, you do not need to create a big calorie deficit to lose weight; a deficit of 10%-15% is more than sufficient for sustainable weight loss and is much easier to maintain.

STEP 3: Calculate your daily calorie needs for fat loss.

Once you’ve determined the size of your deficit, you can determine your daily calorie needs for fat loss. This is done by multiplying your TDEE by your deficit percentage size and then subtracting the deficit from your TDEE.

  • TDEE x % Calorie Deficit = Daily calorie deficit
  • TDEE – Daily calorie deficit = Daily Calorie Needs for Fat Loss

Note: There are many online fat loss calorie calculators and apps that will do this calculation for you, this is simply an explanation of how the calculation is done.

STEP 4: Consider your macros (optional but beneficial).

When it comes to fat loss, a calorie deficit is the only essential requirement, however, considering macronutrient balance can be helpful. Also known as counting macros, the balance of protein, carbohydrates, and fats you consume can have an impact on your satiety levels and changes in body composition, specifically muscle mass. While counting calories and macros are beneficial for weight loss, consuming adequate protein can help to ensure you are maintaining lean muscle mass during fat loss phases, while consuming adequate protein and fiber can help to increase satiety signals and limit feelings of extreme hunger while in a calorie deficit.

Calorie Deficit Example

Here is an example of how to calculate a calorie deficit for the average adult American female (6).

Jane Doe’s goal is to lose fat, and her details are as follows:

  • Sex: Female
  • Age: 40
  • Height: 5’4
  • Weight: 171 pounds
  • Lifestyle: Office job
  • Activity Level: Moderate (3 x 45-minute HITT classes per week, 1 x 60-minute yoga class per week, 7 x 20-minute dog walk per day)

Based on Jane’s details and using an online calculator, her total daily energy expenditure (“calories out” per day) is estimated at:

TDEE = 2,217 calories

Given her goal is fat loss and she wants to do so in a sustainable way, it would be recommended that Jane select a fat loss deficit in the range of 10% – 15%, in which case, Jane has chosen to begin with a calorie deficit of 15%. Therefore, her recommended starting calorie intake for her fat loss goal would be:

TDEE x % Calorie Deficit = Daily calorie deficit

2,217 x 15% = 333 calories

TDEE – Daily calorie deficit = Daily Calorie Needs for Fat Loss

2,217 – 333 = 1,884 calories per day

Therefore, it would be recommended that Jane eat to a calorie target of 1,884 calories per day, providing her with an estimated calorie deficit of 333 calories per day, which would support a fat loss rate of roughly 1 pound of fat loss every 10-11 days (3,500 calories ÷ 333 calories/day = 10.51 days).

As Jane progresses, she can adjust her calorie deficit and daily calorie intake as needed based on her results by checking in every couple of weeks. For instance, if after 2 weeks she:

  • Gained weight, looks, or feels bigger, she could reduce her calories by an additional 5% – 10%.
  • Sees no change in weight or feels the same, she could reduce her calories by an additional 5%.
  • Lost weight and feels better, she can keep her calories the same.

This process of consistently checking in and analyzing her progress will allow her to make result-based decisions to support her goals.

Furthermore, if Jane wanted to increase her fat loss rate or take a more “aggressive” approach toward her fat loss goal, she could recalculate her caloric intake with a larger deficit, such as 20% or 25%, based on her same TDEE or new TDEE should she have lost weight.

How To Start a Calorie Deficit

While the math of calculating a calorie deficit may seem simple in theory, the act of implementing it in real life can seem a little more daunting. So, here are some simple steps on how to start a calorie deficit.

  • Calculate your calorie target. The first step is to determine your calorie deficit to determine your daily calorie target. This can be done using the methodology shared above or by using a calorie deficit calculator.
  • Use a tracking app. Once you’ve determined your calorie target, use an app to track your calorie intake. Calorie-tracking apps, such as MyFitnessPal or FatSecret are designed to help you track your calorie intake without doing complicated math. Please note, to ensure that your calorie tracking is accurate, you must weigh and/or measure your food. Unfortunately, it is almost impossible to accurately estimate food intake, therefore, weighing food portions is the only way to accurately track your calorie intake.
  • Be consistent. Consistency is king when it comes to a calorie deficit. Remember, fat loss occurs because of consistent calorie deficit contributions over the course of multiple days and weeks. For fat loss to occur, you need to remain in a calorie deficit consistently. If you’re in a calorie deficit for 3 days, in a surplus for 4 days, then back in a deficit for 2 days, then at maintenance for 2 days, and back in a surplus for 1 day, etc., it’s going to impede your progress and cause fat loss to take longer or not occur at all.
  • Check in and adjust as needed. As you progress, be sure to check in and adjust your calorie intake as needed based on your results. It’s important to keep in mind that calorie calculations are all estimates. Your body is the best coach you will ever have, so it’s important that you pay attention to it. Whether you’re losing weight too slowly, too quickly (yes, this can happen!), or not losing weight at all, weighing yourself and taking measurements of yourself regularly will allow you to make informed decisions and adjustments.
  • Prioritize exercise. In addition to controlling your food intake, it’s important that you prioritize exercise and activity to support a fat loss goal. Not only does exercise help to increase energy expenditure (calories out) but certain forms of activity, namely resistance training, can help to reduce the risk of muscle loss during a calorie deficit.

If you want support with creating a calorie deficit, it is best to work with a registered dietician or qualified coach to ensure that you are taking the best approach for your health and goals.

Infographic on how to adjust a calorie target as you progress on your weight loss journey; calculate the deficit, follow consistently for 2 weeks and increase, decrease or leave deficit the same based on results.

Can you create a calorie deficit without tracking calories?

While a calorie deficit is the one and only requirement for fat loss to occur, it is possible to create a calorie deficit without tracking calories. There are different strategies and lifestyle changes that you can implement into your daily routine to help ensure that you are creating a calorie deficit without tracking, weighing, or measuring food.

To use a financial analogy, if your goal is to save money, it is imperative that you ensure that you are making more money (“money in”) than you are spending (“money out”). One could argue that the most strategic approach to saving money would be to create a detailed budget and track every dollar you spend; if you earn $4,000 per month and budget to only spend $3,000 per month, you will save $1,000 per month.

However, one could also argue that focusing on changing your spending behaviors, without creating a detailed budget, could also help you save money. For example, if you only buy the groceries you absolutely need, stop dining out, cancel unnecessary subscriptions, refrain from buying new clothes, and only spend money on essentials, you could alter your spending behaviors in a way that would help you to save money. While these behavior changes are not as precise as a detailed budget or guarantee that you will save money, if designed strategically and implemented consistently, they have the potential to be great tools for saving money.

So, the same concept can be applied to fat loss. While tracking calories is arguably the most strategic and effective method for creating a calorie deficit, you can create one by simply adjusting food behaviors. From monitoring portion sizes to limiting liquid calories, creating balanced meals with protein and vegetables, increasing exercise, and limiting snacking, there are many different ways to restrict calorie intake and increase calorie expenditure to create a calorie deficit without counting calories.

Calorie Deficit FAQs

Here are some of the most asked calorie deficit questions:

Is a calorie deficit safe?

When used appropriately, a calorie deficit is a safe tool for weight loss. While it is not recommended that individuals remain in a calorie deficit for extended periods of time or use calorie deficits that are overly aggressive, using a small to moderate calorie deficit for the purpose of fat loss in an otherwise healthy individual is safe.

What does a 500 calorie deficit mean?

A 500 calorie deficit means that the individual is consuming 500 calories less than they are expending per day or that “calories out” exceed “calories in” by 500 calories. For example, if someone expends 2,200 calories in a day but only consumes 1,700 calories, they have created a calorie deficit of 500 calories.

How much of a calorie deficit to lose 1 pound a week?

Given that 1 pound of fat loss is equivalent to roughly 3,500 calories, to lose 1 pound of fat per week one would need to consume create a calorie deficit of 500 calories per day (-500 calories per day x 7 days of the week = -3,500 calories per week).

Are 1,500 calories a day enough?

When it comes to calorie intake, “enough” calories depends on the individual (sex, age, height, weight, and activity level) and their personal goals. In most cases, 1,500 calories will create a calorie deficit, however, it may be too restrictive and unsustainable to maintain. Moreover, 1,500 calories may be a more aggressive deficit approach for some and, therefore, has the potential to down-regulate metabolic rate more quickly.

Is 1,200 calories a day a deficit?

In most cases, a calorie intake of 1,200 calories per day would create a calorie deficit, given that the average adult female requires 2,000 calories per day and the average adult male requires 2,500 calories per day. While this very large calorie deficit can help some people lose fat quickly in the short term, it is unsustainable and likely to have negative metabolic adaptations and hormonal side effects in the long run and is, therefore, not recommended.

How do you know if you’re in a calorie deficit?

The most obvious sign that you are in a calorie is weight loss. If you’re weighing yourself and the numbers are going down, it’s the best sign you are in a calorie deficit. While it is normal to see scale fluctuations from one day to the next (i.e., weight loss vs. fat loss), a pattern of weight loss over the course of long periods of time is an indication that you are in a calorie deficit. In addition to decreases in weight, decreases in measurements (i.e., inches of hips, bust, and waist) and clothes fitting looser are also typically indications that you are in a calorie deficit, as there are situations when fat loss can occur without changes in the scale.

Is it normal to feel hungry in a calorie deficit?

While it is normal to feel hungry at times during a calorie deficit, you are consuming fewer calories than you are expending after all, the intensity of your hunger is highly impacted by the size of the calorie deficit created. Larger deficits have greater potential to increase hunger, while smaller deficits tend to be easier to adhere to as the hunger signals are far less noticeable.

Why am I not losing weight when eating low calories?

Put simply, if you’re not losing weight, you’re not in a calorie deficit. This can occur for several reasons: inaccurate calorie calculations, inaccurate tracking, lack of consistency, metabolic adaptation, etc. While there are cases where individuals eat in a calorie deficit and are unable to lose weight and medical intervention is required, this is limited to a small segment of the population.

Do macros matter in a calorie deficit?

While a calorie deficit is the only requirement for weight loss and fat loss, the ratio of macronutrients, or “macros”, consumed can be very helpful for satiety signals, as well as body composition. Consuming adequate protein, carbohydrates, and fats will help to ensure that you are promoting overall health and your body is functionally optimally. Moreover, consuming adequate protein and fiber can help to promote feelings of fullness, which makes sticking to a calorie deficit much easier, and consuming adequate protein will help to reduce the loss of lean muscle mass.

Infographic with 6 tips for sustainable weight loss; prioritize whole food, limit liquid calories, prioritize protein and fiber, track and plan ahead, manage sleep and stress, aim for consistency.

Tips for Sticking to a Calorie Deficit

Here are some simple tips to cut calories to create a calorie deficit.

1. Prioritize whole foods.

Consuming a diet primarily composed of whole foods can help to ensure that you are consuming foods that are highly satiating and rich in nutrients. Whole foods, such as whole grains, fruits, vegetables, lean meats, seafood, eggs, dairy products, legumes, nuts, and seeds, are much richer in vitamins, minerals, protein, and fiber than processed foods and contain far less sugar, oil, and, therefore, calories. Not only do many forms of highly processed foods have a much higher calorie density than whole foods, but they are engineered to be hyper-palatable, which can lead you to eat far more food and calories in one sitting. Prioritizing whole foods in the diet, at least most of the time, can help to increase nutrient consumption and satiety levels, and control calories at the same time.

2. Limit liquid calories.

Liquid calories, such as juice, sodas, energy drinks, or alcohol, do not hold strong satiety properties or suppress hunger as quickly as calories whole from foods. While not all liquid calories are not inherently unhealthy or fattening, especially beverages like smoothies, juice, and milk, their limited impact on hunger signals makes it easier to consume large amounts of calories and still be hungry, making it more difficult to maintain a calorie deficit (7). For this reason, when trying to eat in a calorie deficit, it is best to prioritize consuming calories from solid foods as opposed to liquids or beverages.

3. Prioritize protein and fiber.

Including a portion of protein and fiber in all your meals can make sticking to a calorie deficit much easier since protein is the most satiating macronutrient and fiber helps to increase feelings of fullness. High-protein and high-fiber foods are considered some of the most filling foods, and a higher protein intake has been linked with feelings of fullness, while dietary fiber is known to be associated with improved satiation, satiety, and reduced food intake (8, 9).

4. Plan ahead.

Planning your meals in advance can help save you time, improve your food choices, and help ensure that you are sticking to a calorie deficit. By planning your meals in advance, you are better able to ensure that your meals will support your calorie deficit. By mapping out your meals and calculating your calories before your day beings you will take a lot of guesswork out of the process and reduce stress around mealtime at the same time.

5. Get good sleep and manage stress.

Sleep quality and stress levels can influence adherence to a calorie deficit as they affect your hunger hormones and can increase food cravings. Our hunger hormones, ghrelin and leptin, help to regulate our appetite; ghrelin signals your brain when you’re hungry and leptin lets your brain know when you have enough energy stored and feel full. Poor sleep or lack of sleep has been shown to increase ghrelin and decrease leptin, which can lead to an increased appetite and a higher daily calorie intake (10)(11)(12). Therefore, managing stress levels and getting good sleep can help to support weight loss.

6. Don’t stress over scale fluctuations.

As you work towards a fat loss goal, it’s important to keep in mind that there is a difference between fat loss and weight loss and that daily scale fluctuations are completely normal. A person’s weight measurement accounts for fat-free body mass (bone, organs, muscle, water) and fat mass (essential and non-essential), and fluctuations in water intake, sodium intake, food intake, and digestion can all impact weight from one day to the next. Therefore, fluctuations on the scale are not always reflections of fat loss or gain, they are often reflections of changes in weight, which doesn’t always represent fat. In fact, it is completely normal to experience weight loss plateaus in the process of weight loss. Instead of worrying about daily fluctuations from one day to the next, pay attention to long-term trends across weeks and months, as this is a much better representation of whether you are in a calorie deficit.

Infographic with an example of weight loss and scale fluctuations over time.

The Bottom Line

Creating a calorie deficit is essential for fat loss and occurs when you have a negative energy balance; calories consumed are less than calories expended. Although the advice to “eat fewer calories and burn more calories” is correct, understanding exactly how many calories to consume for your personal situation and goal can make sustainable and healthy weight loss much more achievable. While it is possible to calculate a calorie deficit using a formula or online calorie calculator, if you are confused or overwhelmed it is best to work with a registered dietitian or qualified nutritionist who can help determine the calorie deficit and approach that is best for you.

Easy Shakshuka with Feta

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Made with poached eggs in a fragrant, rich, and slightly spicy tomato sauce, and ready in 30 minutes, this easy shakshuka recipe is a balanced meal that works well for breakfast, brunch, lunch, or dinner.

Easy Shakshuka Recipe

What is shakshuka?

Shakshuka, also spelled shakshouka and pronounced shack-shoe-cuh, is a dish of eggs simmered in a spicy tomato sauce with peppers and onion. Shakshuka is a staple dish in the Middle East and North Africa, where it is commonly served for breakfast and lunch.

Shakshuka roughly translates to “shaken” or ” mixed up”, which is essentially what you do to make it. Tomatoes, vegetables, and spices are all mixed up to create a sauce in which eggs are simmered, which is served warm in a cast-iron skillet with bread. While shakshuka is traditionally made with tomatoes, you can also find versions made with leafy greens, potatoes, and other vegetables.

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Origin of Shakshuka

According to some historians, shakshuka is said to have originated in Yemen, while others claim it came from the Ottoman Empire (1). What is known is that shakshuka was brought to Israel by the migrating community from North Africa, specifically from the Libyan-Tunisian region. Regardless of its origin, shakshuka is a staple dish at any Israeli breakfast, commonly served in homes and restaurants, and has grown significantly in popularity in North America in the past decade.

Is shakshuka spicy?

The spices used in shakshuka can vary widely, however, it’s commonly made with cumin and paprika, and sometimes includes cayenne pepper, coriander, and garlic. Shakshuka can be made spicy or mild, depending on your preference level. You can increase the spiciness by adding cayenne, chilies, or harissa, or tone it down by decreasing the spices and serving it with feta, labneh, or yogurt.

Why is shakshuka healthy?

Yes! Not only is shakshuka a nutrient-dense dish made with whole foods; tomatoes, onion, peppers, spices, and eggs, but when served with bread it creates a balanced meal complete with all macronutrients. While recipes will vary, shakshuka is typically a low-calorie dish that is high in protein, moderate in fats, and low in carbohydrates.

Tomatoes, onion, garlic, bell pepper, cumin, paprika, red pepper flakes, salt, eggs, feta, and cilantro

What You’ll Need

Here are the ingredients you’ll need to make this one-pan, spicy tomato, and egg dish.

  • Eggs: The primary protein source in shakshuka.
  • Tomatoes: The recipe calls for canned diced tomatoes, however, you can use whole or crushed tomatoes, or fresh ripe tomatoes if you prefer.
  • Bell Pepper: I used red bell pepper, but you can use any color you like.
  • Onion: To add a depth of flavor.
  • Garlic: To add some fragrance.
  • Paprika: One of the traditional spices.
  • Cumin: Another traditional spice.
  • Red Pepper Flakes: To add some heat, you can add as much or as little as you like.
  • Olive Oil: To cook the veggies and add some healthy fats.
  • Salt and Black Pepper: To season the sauce.
  • Feta: To add some creaminess and saltiness.
  • Cilantro: To balance the spices and brighten the finished dish, you can also use parsley.

In addition to the above, you’ll also need some good quality bread to serve with it.

Dietary Adaptions

Make it Gluten-Free: This recipe is gluten-free, no adaptations are needed. Just be sure to serve it with gluten-free bread.

Make it Dairy-Free: Omit the feta cheese.

Make it Vegan: Swap the eggs for chunks of tofu and omit the feta cheese.

Spicy tomato sauce for shakshuka
Raw eggs cracked into tomato sauce for shakshuka.

How to Make Easy Shakshuka

Making shakshuka is quite simple. It starts by making a rich and flavorful tomato sauce before poaching the eggs directly into the sauce, here’s what you’ll do:

  1. Sauté the vegetables. You’ll begin by cooking the veggies in a cast iron skillet until they are tender.
  2. Add the spices. You’ll then add the spices to the pan and cook them until fragrant.
  3. Add the tomatoes. Then you’ll add the tomatoes to create the sauce.
  4. Simmer the sauce. You’ll then allow the sauce to thicken and enhance the flavors.
  5. Add the eggs. Crack the eggs into the tomato sauce and simmer them until cooked to your liking.
  6. Sprinkle with feta and cilantro. Once the eggs are cooked you can top the shakshuka with feta and cilantro and serve it with crusty bread.

Although my recipe calls for 4 eggs, you can easily add more eggs or cook the shakshuka in a larger pan to make more portions. Feel free to add as many eggs as your pan can handle (see tip below).

Cooked eggs in tomato sauce
Shakshuka cooked in cast iron skillet

Tips for the Best Easy Shakshuka

Choose your tomatoes carefully. The better the tomatoes the better the shakshuka. If using canned tomatoes, I suggest using fire-roasted tomatoes if you can find them. If using ripe tomatoes, ensure they are as ripe and fresh as possible.

Be generous with the spices. The cumin and paprika are the key ingredients to a good sauce for shakshuka, so don’t be shy. If you like things spicy, feel free to add more, and don’t skimp on the red pepper flakes.

Simmer the sauce. For the best results, it is ideal to simmer the tomato sauce for as long as possible to help build depth and flavor, however, if you are in a pinch this can be done in under 30 minutes, as the recipe suggests.

Don’t overcrowd the pan. A good shakshuka is all about the sauce-to-egg ratio and you want to ensure there is enough space in between your eggs so they cook evenly. A standard skillet can easily hold up to 6 eggs, just don’t add any more as it will quickly turn into a tomato omelet. If you want to egg more eggs use a larger pan and double the recipe for the sauce.

Cook the eggs to your liking. The nice thing about this dish is that you can cook the eggs just the way you like them. If you like a runny yolk, cook the eggs for 6-8 minutes in the sauce, if you like your yolk fully cooked, cook them for 8-12 minutes in the sauce. Regardless of who you like your eggs, keep a watchful eye on them to ensure they are perfectly cooked.

Red’s Nutrition Tip

While shakshuka is healthy on its own, you can boost the protein intake by enjoying a portion of 2 or more eggs and by serving it with a sprinkle of feta cheese and increase the fiber content of the meal by enjoying it with whole grain bread and additional leafy greens or vegetables.

Easy Shakshuka Recipe with Bread

What to Serve with Shakshuka

Shakshuka is predominantly a source of protein and fat, so it’s best served with a source of complex carbohydrates and fiber, such as:

  • Bread
  • Pita bread
  • Roasted potatoes
  • Chickpeas
  • Falafels
  • Green salad
  • Roasted vegetables

In addition to a side, you can also serve shakshuka with various toppings and condiments, such as:

  • Hummus
  • Labneh
  • Yogurt
  • Feta cheese
  • Hot sauce
  • Harissa
  • Cilantro
  • Parsley

What bread is best with shakshuka?

Shakshuka is best served with crusty bread or warm pita bread. It’s also commonly served with challah bread. I like to serve it with toasted sourdough but any white bread, whole grain bread, multigrain bread, or sprouted grain bread will pair nicely.

Can you eat shakshuka by itself?

You can eat shakshuka by itself if you want a lighter meal, but if you want something more filling and well-balanced meal, it’s best served with some form of toasted bread and topped with cheese, labneh, or yogurt.

Storage + Reheating

To Store: Allow to cool completely and then store in an airtight container in the fridge for 4-5 days. I do not recommend freezing shakshuka.

To Reheat: Place leftover shakshuka in a pan on low-medium heat and simmer until the sauce and eggs are warmed through. It can also be reheated in the microwave for 1-2 minutes, although it’s best reheated on the stovetop.

If you are new to shakshuka, it’s a lot simpler to make than it looks, and I highly suggest you give it a try! This delicious one-pan recipe pulls together simple ingredients in under 30 minutes to create a hearty and healthy dish that you can eat for any meal of the day.

More Easy Shakshuka Recipes:

 

Chocolate Banana Brownies

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These chocolate banana brownies are a little bit fudgy and a little bit cakey and a great way to use ripe bananas and satisfy your chocolate cravings at the same time. These brownies are easy to make and family-friendly so you might want to make a double batch because they probably won’t last long.

Chocolate Banana Brownies

The best way to describe these chocolate banana brownies is a cross between banana bread and fudgy brownies; the ripe bananas add the flavor you’d find in banana bread, while the cocoa and butter add the chocolate richness you’d find in brownies.

What You’ll Need

The great thing about this banana brownie recipe is that it doesn’t require many ingredients and you likely already have everything on hand. Here are the ingredients you’ll need:

  • Bananas: Ripe bananas add flavor, fiber, and natural sweetness to these brownies. The riper the banana the more intense the banana flavor will be.
  • Cocoa Powder: To make them rich and chocolatey. You can use regular cocoa powder or Dutch process cocoa powder, which will provide a more “chocolatey” flavor.
  • Butter: To add some richness, chewiness, and healthy fats.
  • Sugar: A mixture of brown sugar and white sugar to sweeten the brownies.
  • Flour: Just enough to ensure they are still rich and dense, all-purpose flour works best.
  • Eggs: To bind the brownies.
  • Vanilla: To enhance the chocolate.
  • Salt: To season the brownies and enhance the flavors.
Mixed chocolate banana brownie batter in a bowl

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for a 1-to-1 gluten-free flour.

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

To Make them Vegan: Swap the butter for coconut oil and swap the eggs for flax eggs.

Chocolate banana brownies in 9 x 9-inch pan

How to Make Chocolate Banana Brownies

When I say these banana brownies are easy to make, I mean it. Here’s how you’ll make them in 5 easy steps:

  1. Mix the melted butter and sugar.
  2. Add the mashed bananas and wet ingredients.
  3. Add the dry ingredients.
  4. Transfer the batter to a square baking pan.
  5. Bake the brownies until chewy and fudgy.

Pro Tip: Do NOT overmix the batter. Overmixing the brownie batter will allow more air into the batter, which will result in lighter, cake-like brownies instead of dense, rich, and fudgy ones.

Optional Add-Ins:

  • Baking Powder: While some brownie recipes add baking powder, I opted not to add any to keep the brownies a little denser and “fudgier”. If you prefer a cakier brownie, simply add a 1/2 teaspoon of baking powder to the batter.
  • Walnuts: While controversial, some people enjoy chopped nuts in brownies, so feel free to add 1/4 cup of chopped pecans or walnuts if you like.
  • Chocolate Chips: If you want the brownies to be extra chocolatey, you can also add a 1/2 cup of dark chocolate chips to the batter.
Chocolate banana brownies cooling on a baking sheet.

Red’s Nutrition Tip

If you’re confused as to whether cocoa powder or cacao powder is a better option when it comes to healthy baking, know that they are both great options. The difference between cacao powder and cocoa powder has less to do with nutrition and more to do with production methods, so feel free to use whichever you prefer or have on hand.

How to Serve Them

While these chocolate banana brownies are great on their own (honestly, they’re delicious), if you want to make them a little extra indulgent you could serve them with some ice cream, whipped cream, or powdered sugar.

If you want to add a bit more flavor, you can drizzle the brownies with a bit of peanut butter or almond butter.

If you’re looking to enjoy them as a snack and want to make them a little more balanced with additional protein, you can serve them with a portion of Greek yogurt or skyr.

Fudgy chocolate banana brownies stacked

Storage + Reheating

To Store: Once cooled and sliced, the brownies can be stored in an airtight container at room temperature for 3-4 days or in the fridge for up to one week.

To Freeze: To freeze the slab of brownies whole, remove the brownies from the pan, along with the parchment paper, and then wrap them tightly with plastic wrap and foil. To freeze sliced brownies, place brownies in an airtight container or plastic bag, separating layers with parchment paper to ensure they do not stick together.

To Reheat: Allow frozen brownies to thaw completely in the fridge or at room temperature before serving. If you prefer a warm brownie, you can warm thawed brownies in the microwave for 15-20 seconds.

I’ve tested this recipe many times with bananas of varying degrees of ripeness and different styles of cocoa powder, and they always work out just right. So, whether you’re making them for weekday snacks, a dessert, a kid’s birthday cake, or just doing a little weekend baking, these brownies are a fun twist on a classic brownie recipe that is sure to be a crowd-pleaser.

More Healthy Banana Recipes:

Turkey Pumpkin Chili

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If you want a protein and fiber-packed meal that is easy to make, this turkey pumpkin chili is for you. Filled with pumpkin puree, beans, ground turkey, and plenty of spices, this chili recipe is the perfect balance of healthy and hearty and great for weeknights, weekends, or a big game day.

Turkey Pumpkin Chili

If you’re skeptical about adding pumpkin puree to your chili, I can assure you you’re not alone. Although it may sound a little different, trust me, it works! The combination of pumpkin puree, tomatoes, and spices creates a lovely balance of smoky, spicy, and a little sweet, and gives a wonderful depth of flavor to turkey chili, which (let’s be honest) can sometimes be a little bland. So, if you’re willing to give it a try, I think you’ll find it’s unexpectedly delicious.

What You’ll Need

You’ll need the following ingredients to make my turkey pumpkin chili:

  • Ground Turkey: You can use ground turkey breast or ground turkey thighs.
  • Pumpkin Puree: To thicken the chili, add some fiber, and add that pumpkin flavor.
  • Beans: The recipe calls for a combination of black beans and kidney beans but feel free to use any beans you like.
  • Canned Tomatoes: To add some liquid, texture, and flavor.
  • Broth: To prevent the meat from drying out and add flavor. The recipe calls for chicken broth, but you can certainly use turkey broth if you have some, or use vegetable broth instead.
  • Chili Powder: Not to be confused with ground chile, chili powder is a seasoning blend that typically includes ground dried chiles, cayenne pepper, cumin, garlic powder, paprika, oregano, and onion powder.
  • Ground Cumin: To add a bit more flavor.
  • Ground Cinnamon: To add some warmth to the dish.

In addition to the above, you’ll need some cooking essentials in the form of olive oil, salt, and pepper.

One-Pot Turkey Pumpkin Chili

Dietary Adaptions

To Make it Gluten-Free: The recipe is gluten-free, just be sure to use gluten-free broth.

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

Make it Low-Sodium: Use low-sodium canned tomatoes, low-sodium chicken broth, and low-sodium beans. You can also swap the canned tomatoes for fresh tomatoes and canned beans for home-cooked beans to reduce the sodium content further.

Turkey Chili with Pumpkin

Red’s Nutrition Tip

To be clear, classic beef chili with beans is healthy, high in protein, and high in fiber, this turkey pumpkin chili is simply a different way to do it. The use of ground turkey helps to keep the protein content high while keeping the calories moderate to low, and the addition of pumpkin puree adds an additional boost of fiber.

How to Make Turkey Pumpkin Chili

Making turkey chili with pumpkin is just as easy as making beef chili, you just need to make one swap and one addition. Here’s what you’ll do:

  1. Brown the turkey.
  2. Cook the veggies.
  3. Add the spices.
  4. Add the pumpkin puree.
  5. Add the tomatoes and broth.
  6. Simmer and serve!

Honestly, it’s that simple. In a few simple steps, you can create a hearty and filling turkey in less than 1 hour. And the best part is it keeps really well in the fridge and freezer so once you whip up a batch you can enjoy it for days to come.

Turkey Pumpkin Chili Recipe

Why put pumpkin in chili?

Adding pumpkin to chili helps to thicken the chili, increase the fiber content, and add a creaminess and slight sweetness at the same time. While people often think of pumpkins as an ingredient for sweet dishes, such as pies and muffins, pumpkin works incredibly well in savory dishes too. On its own pumpkin, much like other squash varieties, has an earthy and nutty taste. While roasting it does bring out a slight sweetness it’s not overpowering and, therefore, still works well in savory recipes such as chili.

Does turkey chili taste different than beef chili?

Turkey has a much milder flavor than beef, so using ground turkey in chili as opposed to ground beef does provide a slightly different flavor. Ground turkey is also much leaner than ground beef so the flavor is not quite as rich, however, using ground turkey thighs as opposed to ground turkey breast can help to provide an additional depth of flavor. Ultimately, it comes down to personal and dietary preference as both options work very well.

Can you make it in a slow cooker?

Yup! Simply brown the ground turkey, then add all of the ingredients to a slow cooker, stir to combine, and cook on low for 8 hours or on high for 4 hours.

Healthy Turkey Pumpkin Chili

What to Serve with Turkey Pumpkin Chili

While you can certainly enjoy this pumpkin turkey chili on its own, pairing it with a side can help to stretch it into more portions and make it a more balanced meal. Since the chili is high in protein and fiber, moderate and carbohydrates, and low in fat, it’s best paired with a source of complex carbohydrates and some healthy fats.

The best sides for turkey chili:

  • Rice
  • Brown Rice
  • Quinoa
  • Tortilla Chips
  • Bread
  • Cornbread

The best toppings for turkey chili:

  • Avocado
  • Cheddar cheese
  • Sour cream
  • Greek yogurt
  • Cilantro
  • Green onion
Healthy Turkey Pumpkin Chili Recipe

Storage + Reheating

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

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

To Reheat: The chili can be reheated in a pot on the stovetop on medium-low heat for 10-15 minutes or in the microwave in a microwave-safe bowl or container for 2-3 minutes.

More Healthy Chili Recipes:

How to Create a Balanced Meal

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A very common piece of nutrition advice is to eat a “healthy and balanced” diet. Although that might seem simple in theory, implementing this concept can be difficult in practice, especially when you are in the early stages of your nutrition journey. It goes without saying that “balance” implies you should eat more vegetables than candy but implementing this daily can be confusing if you are not sure exactly how to do it. So, allow me to teach you how to create a balanced meal in the simplest possible way.

White plate with a portion of salmon, brown rice, and steamed vegetables.

Table of contents

Go back to the moment in grade school when you were taught about food groups; fruits and vegetables, grain products, milk and alternatives, and proteins and alternatives. Go back to that exact moment and erase it from your brain. Why? Because your body does not recognize food groups. Your body cannot tell if you ate a serving of grains or a serving of milk, the only thing your body recognizes is the nutrients present in the food that you eat. Whether you eat a carrot, a potato, or an almond, all that your body recognizes is what macronutrients it contains: carbohydrates, protein, and/or fat.

Food is made up of macronutrients, which are the body’s building blocks, and these building blocks contain micronutrients: essential vitamins, minerals, antioxidants, and phytochemicals. So, the food that you eat is merely a vehicle for your body to get the necessary macronutrients and micronutrients it requires, not food groups.

What is a balanced meal?

Put simply, a balanced meal is a meal that contains all three macronutrients: protein, carbohydrates, and fats. Macronutrients are the primary building blocks of the human diet, and they make up the caloric content of food. Each macronutrient plays an important role in the body and adequate amounts of each macronutrient helps to optimize health, performance, and body composition.

Components of Balanced Meals

Although many people have heard the terms carbohydrates, protein, and fat, most people are unaware of how these macronutrients affect the body and where we can find them.

1. Protein

The building block of life and plays many key functions in the body. The amino acids that make up protein function as structural components, such as skeletal muscle, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters.

Protein is primarily present in animal foods such as red meat, fish, shellfish, poultry, eggs, yogurt, and some other dairy products, and can also be found in smaller concentrations in soy products like tofu and tempeh, as well as beans and lentils.

2. Carbohydrates

The body’s primary source of energy. Carbohydrates also play key roles in digestion and gut health, glucose and insulin action, as well as cholesterol and triglyceride metabolism. Carbohydrates include starches, fibers, and sugars, and can be further classified into simple and complex carbohydrates. Dietary fiber is a particularly important form of complex carbohydrate that aids in digestion and adequate intake has been shown to help benefit improved glycemic control, blood pressure, and lipid profiles.

Carbohydrates are present in whole grains, legumes (beans and lentils), fruits, vegetables, and dairy.

3. Fats

Made up of smaller molecules, called fatty acids, which play several roles in the body including the metabolism of fat-soluble vitamins, cell membrane function, the maintenance of structural integrity of the brain and nervous system, and hormone synthesis. There are two primary types of dietary fat; saturated fat and unsaturated fat, both of which are essential to health.

Fats are found in animal foods, oils, butter, nuts, seeds, avocado, and olives.

The Balanced Meal Formula

To create a balanced meal, you must incorporate all three macronutrients. This means that at breakfast, lunch, and dinner, you should aim to include a source of protein, carbohydrates (ideally starch and fiber), and fat in your meal.

Protein + Carbohydrates + Fiber + Fat

Infographic with formula on how to make a balanced meal.

5 Benefits of Balanced Meals

By building balanced meals, with all three macronutrients, you are better able to create a balanced diet overall and more easily support your health and your goals. By building balanced meals at breakfast, lunch, and dinner as frequently as possible, you will:

1. Consume a more optimal balance of macronutrients.

By regularly consuming balanced meals you can help to ensure you are consuming an adequate and balanced amount of macronutrients to support an overall more well-balanced diet. The current dietary guidelines recommend that individuals consume 45-65% of total daily calories from carbohydrates, 20-35% from fat, and 10-35% from protein (1). By creating a balanced meal at breakfast, lunch, and dinner, you can help to ensure you are consuming a more optimal balance of macronutrients.

2. Balance energy, blood sugar, and hormones.

Creating balanced meals will not only help to ensure that you are consuming adequate calories to fuel your body from one meal to the next but consuming balanced meals with protein and fiber can help to balance blood sugar levels. A meal with complex and fiber-rich carbohydrates, protein, and healthy fats, will take longer to digest than one filled with refined carbohydrates and no protein, which means a more moderate rise in blood sugar and reduced fatigue and cravings.

3. Increase satiety levels, feelings of fullness, and food satisfaction.

Because protein is the most satiating macronutrient and decreases gastric emptying and/or slows energy and nutrient absorption, consuming balanced meals complete with protein, fiber-rich carbohydrates, and healthy fats can help to increase feelings of satiety and fullness (2). High-protein foods are considered some of the most filling foods, and by including all macronutrients in your meals, and not avoiding or vilifying sources of carbs or fat, you are more likely to find satisfaction after eating.

4. Support adequate fiber and micronutrient intake.

Regularly consuming balanced meals that include fiber can help to ensure that you are reaching the recommended daily fiber intake. Current evidence collectively supports a minimum fiber intake of, at least, 25 to 30 grams of fiber per day, or 14 grams for every 1,000 calories consumed per day (3). Moreover, regular consumption of nutrient-rich fruits and vegetables, especially a wide variety of them, can also help to increase your intake of essential vitamins and minerals.

5. Optimize athletic performance and support body composition goals.

The content of meals can help support training goals and help optimize body composition. While the exact macronutrient requirements for athletes will vary based on their sport and goals, both carbohydrate and protein consumption and timing play an important role in muscle maintenance, overall performance, and optimal recovery. Moreover, consuming balanced meals with adequate protein and fiber has been shown to support weight loss and body competition goals, such as muscle building, especially when paired with resistance training (4).

What does a balanced meal look like?

Using the balanced meal formula, you can select, at least, one food from every section of the formula to build a plate that is complete with protein, carbs, fiber, and fat. Here’s a visual example.

Infographic with what is a balanced meal plate.

Balanced Meal Plate Examples

Think of it like ticking a box; at every meal ensure that you are including a source of carbohydrates, protein, and fat on your plate or in your bowl. Here are some simple well-balanced meal ideas that execute to protein + carbohydrates + fiber + fat formula:

  • Eggs + Toast + Spinach + Cheddar Cheese
  • Milk + Oats + Berries + Almonds
  • Deli Meat + Crackers + Carrots + Hummus
  • Tuna + Pita + Lettuce + Mayonnaise
  • Chicken + Pasta + Broccoli + Pesto
  • Salmon + Potatoes + Asparagus + Olive Oil
  • Shrimp + White Rice+ Tomatoes + Avocado
  • Turkey + Quinoa + Kale + Avocado Oil
  • Steak + Corn + Lettuce + Dressing
  • Tofu + Brown Rice + Cabbage + Sesame Oil
  • Chickpeas + Couscous + Cucumber + Feta Cheese
  • Lentils + Barley + Green Beans + Butter

Please note that you can include more than one source of protein, carbs, fiber, and fat in your meal! For example, you can include more than one vegetable in your meal (i.e., a salad with lettuce, carrots, and cucumber), or more than one source of protein (i.e., add chicken and black beans to your salad) or more than one source of fat (i.e., avocado and pumpkin seeds to your salad), the balanced meal formula is simply designed to help ensure that each macronutrient is included.

Other Things to Consider

Prioritize whole foods. When making a balanced meal, it is best to prioritize whole foods as much as possible. Building meals with red meat, poultry, seafood, shellfish, eggs, dairy, whole grains, beans, lentils, nuts, seeds, fruits, and vegetables is a simple way to ensure that you are prioritizing your macronutrient and micronutrient intake at the same time.

Include color and flavor. Remember, balanced meals don’t need to be bland or boring! Make meals more visually appealing by including a wide variety of colors and textures, and feel free to add as many herbs and spices to make your meals as flavorful as possible.

Aim for all 3 meals. When it comes to creating a balanced meal, a simple yet helpful guideline to keep in mind is the “3 for 3” formula; at all three meals, eat all three macronutrients. Be it breakfast, lunch, and dinner, or meals 1, 2, and 3, aim to include all three macronutrients.

Consider portion sizes. When building balanced meals, it is also important to consider the portion sizes of protein, starchy carbohydrates, fiber, and fat you are adding to your meal, especially if you have a goal of weight loss or changing body composition. While calorie or macro counting are popular approaches, the hand-portion size method is a simple yet effective tool to ensure that you are consuming a portion size that more optimally supports your individual needs.

Don’t forget about water. While not included as a component of the balanced meal formula, remember that water is also considered a macronutrient as it is required in large amounts by the body. The current dietary guidelines recommend consuming 0.5 to 1.0 ounces of water per pound of body weight, which should be consumed throughout the day and/or along with meals.

Listen to your body. It’s important to remember that your body is the best coach you will ever have and you must learn to listen to it, interpret what it’s saying, and give it what it needs. In addition to prioritizing balanced meals, you must honor your natural hunger and fullness cues by listening to your body or using a tool such as the hunger-fullness scale. Moreover, keep in mind that your favorite foods and meals, even pasta and pizza, can be included in the balanced meal formula.

Aim for consistency, not perfection. Please remember that the balanced meal formula is a guideline, not a rule. The objective is to implement this guideline at as many meals as possible, as frequently as possible, NOT to implement it at every single meal for the rest of your life. Some meals and days will be easier than others, that’s real life. As with all aspects of nutrition, the objective is consistency, not perfection.

The Bottom Line

By including a portion of protein, carbohydrate, and fat in your meal you can create a balanced meal with a more optimal macronutrient composition. Consuming meals with all macronutrients can help to support energy levels, balance blood sugar, increase satiety levels and feelings of fullness, as well as optimize athletic performance, and support body composition goals.

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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