Stephanie Kay Nutrition

Real Food for Real Life

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.

Tuscan Farro Soup

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This Tuscan farro soup is the perfect combination of whole grains, plant-based protein, and fiber-rich vegetables. Inspired by the flavors of Tuscany and a traditional farro soup, this hearty soup feels like a warm hug on a cold day and can be enjoyed on its own or paired with a piece of crusty bread for healthy lunch or dinner.

Tuscan Farro Soup

What is farro?

Farro is an ancient whole grain with a nutty flavor and a chewy texture. Farro, which is part of the wheat family, has been a staple in Mediterranean cuisine, especially in Italy, commonly used in risottos (farrotto), soups (zuppa di farro), stews, salads, and desserts. This small brown grain is rich in fiber and is one of the highest protein whole grains. Cooked farro looks similar to barley and “pops” a little when chewed, similar to wheat berries.

Farro can be found in several different formats in grocery stores, including whole farro, semi-pearled farrow, and pearled farro.

  • Whole farro is the whole grain format of farro, as it contains the germ, the bran, and the inner endosperm. It takes the longest to cook and is best soaked before cooking.
  • Semi-pearled farro has no husk and part of the bran is polished away, giving it slightly fewer nutrients, a milder flavor, and a shorter cooking time.
  • Pearled farro is the most common type of farro sold in the U.S. and has had its outer layer of bran removed. It contains slightly less fiber and nutrients but cooks the quickest.

Is farro good in soup?

Absolutely! Like many other whole grains, farro is great in soup, especially thicker soups as it contributes a chewy bite. In fact, farro is commonly used in soups in Tuscany and other regions of Italy.

If you’ve yet to cook with farro or add it to soup, I highly suggest that you give this Tuscan farro soup a try. Not only is it easy to make but it’s a hearty and healthy soup that is high in fiber and vegetarian protein, perfect for lunch or dinner on a cold day.

One-Pot Tuscan Farro Soup

What You’ll Need

This Tuscan farro soup is predominately made with kitchen and pantry staples, here’s what you’ll need:

  • Farro: The star of this farro soup recipe. I used pearled farrow, however, whole farro and semi-pearled farrow will also work.
  • White Beans: To add a boost of vegetarian protein. I used dried cannellini beans, also known as white kidney beans, but any white beans will work.
  • Onion, Carrot, and Celery: The classic base to any good soup.
  • Garlic and Herbs: To add some flavor and fragrance. I used dried parsley and basil, but you could use fresh parsley and fresh basil if you prefer, just be sure to triple the amount. Dried or fresh rosemary and thyme would also work well.
  • Red Pepper Flakes: To add a touch of heat, although they are optional.
  • Diced Tomatoes: A classic Tuscan ingredient to thicken the soup.
  • Kale: To add some leafy greens and boost the fiber content. If you’re not a fan of kale you can use baby spinach.
  • Olive Oil: To cook the veggies and add some healthy fats.
  • Broth: Feel free to use vegetable broth or chicken broth.
  • Parmesan Cheese: To help flavor and season the soup.

In addition to the above, you’ll also need some salt and pepper to season the soup.

The Key to the BEST Farro Soup: Parmesan Cheese Rind

While it may sound odd, the waxy outer rind of parmesan cheese is your secret weapon to an awesome farro soup. The rind won’t break down entirely, but it will soften and infuse the soup with a powerful umami flavor and thicken the soup at the same time. So, the next time you finish a block of parmesan cheese, save the rind, store it in the freezer in a container or bag, and then pop it into your next pot of soup for an incredible boost of flavor.

Dietary Adaptions

To Make it Gluten-Free: While farro is the star ingredient in this recipe, if you want a gluten-free substitute, you can use sorghum or brown rice instead.

To Make it Dairy-Free: Omit the parmesan cheese rind.

To Make it Vegan: Use vegetable broth and omit the parmesan cheese rind.

Tuscan Farro Soup Recipe

How to Make Tuscan Farro Soup

This hearty Tuscan-inspired soup is easy to make and made in one pot! Whether you’re making it as a meal prep idea on the weekend or a simple weeknight meal, here’s what you’ll do:

  1. Sauté the vegetables. Begin by sautéing the vegetables in olive oil until tender.
  2. Add the herbs. Once the veggies are cooked, add the dried herbs and a large pinch of salt.
  3. Add the farro and beans. Once the herbs are fragrant, add the farro and beans and stir to coat them in the veggie mixture.
  4. Add the liquids. Add the tomatoes and cover everything with broth.
  5. Cook the soup. Bring the liquid to a boil and then reduce to a simmer and allow to cook for about 1 hour until the farro and beans are tender.
  6. Season and serve. Once the soup is ready, remove the rind, give the soup a taste and adjust the seasoning as needed, and serve as is or with a sprinkle of freshly grated parmesan cheese.

Red’s Nutrition Tip

Farro is a whole grain and is, therefore, primarily a source of complex carbohydrates with fiber and moderate levels of protein. By pairing farrow with white beans, another source of plant-based protein, you can increase the overall protein content of the soup and boost the fiber content at the same time.

Tuscan Bean and Farro Soup

What to Serve with Tuscan Farro Soup

Complete with complex carbohydrates, plant-based protein, fiber, and healthy fats, this Tuscan farro soup is quite well-balanced on its own and doesn’t need much to go with it. With that said, you could make it a bit more filling by adding a bit more protein, healthy fats, and fiber. For instance, you could serve the soup with bread and hummus, crackers and cheese, focaccia and deli meat, a grilled cheese sandwich, or a small chicken or tuna salad sandwich.

Storage + Reheating

To Store: Allow the soup to cool completely, then transfer it to an airtight container, and store it in the refrigerator for up to 3 days.

To Freeze: Once the soup has cooled, transfer it to one large or individual portioned, freezer-safe, airtight container(s) in the freezer for up to 3 months.

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

More Italian Soup Recipes:

Carrot Cake Baked Oatmeal

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Baked oatmeal is a wholesome, hearty breakfast, but sometimes you just want something sweeter, and these carrot cake baked oats are perfect for that! Made with rolled oats, carrots, raisins, and nuts, this healthy carrot cake baked oatmeal recipe taste just like carrot cake and feels like you’re having dessert for breakfast.

Carrot Cake Baked Oatmeal

As you’ve probably noticed, I’m a big fan of baked oatmeal and have shared many baked oatmeal recipes before. The number one reason I love it so much is that it keeps well in the fridge, so it makes a wonderful meal prep idea that makes weekday mornings so much easier. There’s no need to stand over a hot stove or pull ingredients out of the pantry, just reheat your baked oatmeal, serve, and enjoy!

The second reason I love baked oatmeal is that it’s so versatile, as you can flavor it so many ways, so you won’t get bored on the same old plain baked oatmeal morning after morning. Apple pie? No problem. Pumpkin spice? You got it. Carrot cake baked oatmeal? Easy, let me show you how it’s done.

What You’ll Need

This carrot cake baked oatmeal is made with pantry staples, here’s what you’ll need:

  • Rolled Oats: Oats are the base of this baked oatmeal dish, be sure to use rolled oats as instant, quick-cooking and steel-cut oats will not work.
  • Carrots: Because you can’t make carrot cake oatmeal without carrots! Plus, they add a little fiber.
  • Nuts: Carrot cake is often made with walnuts or pecans, feel free to use whichever you like or omit them if you’re not a fan. You can also use almonds instead.
  • Raisins: To add a touch of sweetness and chewiness to every bite.
  • Shredded Coconut: To add a little more sweetness, texture, and flavor. You can omit it if you’re not a fan.
  • Cinnamon, Ginger, and Nutmeg: To add a bit more flavor and spice.
  • Vanilla Extract: To enhance the flavors.
  • Eggs: To bind the oats and create a fluffy texture.
  • Maple Syrup: To sweeten the oats, you can also use brown sugar.
  • Olive Oil: To add some moisture and healthy fats. While I think olive oil provides the best texture, you can also use melted butter or melted coconut oil.
  • Baking Powder and Salt: Some baking essentials to ensure the oats are light and fluffy.

If you want to take this dish to the next level and add a little boost of protein at the same time, you can make a cream cheese and yogurt topping for the baked oatmeal.

Tips for the Best Carrot Cake Baked Oatmeal

Shred the carrots as finely as possible. For the best results, ensure that your carrots are finely grated or shredded. The carrots help to moisten the baked oatmeal and add texture, but the pieces need to be small in order to do so. Use the smallest setting of your box grater or food processor to shred the carrots as finely as possible.

Soak the raisins. While it isn’t essential, soaking raisins before adding them to the batter helps to rehydrate them, plump them up, and adds moisture to the baked oatmeal. To soak the raisins, place them in a small bowl, cover them with hot water, let them sit for 10-15 minutes, and then drain and use.

Carrot Cake Oatmeal Bake

How to Make Healthy Carrot Cake Baked Oatmeal

Making carrot cake baked oatmeal is as simple as making a carrot cake, here’s what you’ll do:

  1. In a medium mixing bowl, combine the dry ingredients.
  2. In a large mixing bowl, combine the wet ingredients.
  3. Add the dry ingredients to the wet ingredients and give everything a good stir until well combined.
  4. Once mixed, pour the mixture into a baking dish, spreading it out evenly.
  5. Transfer the baking dish to the oven and bake until the middle is set, the oats are moist, and the top is golden brown.
  6. Once baked, remove from the oven, allow to cool slightly, and serve as is or with toppings of your choice.

Honestly, this carrot cake baked oatmeal is easy to make, nutritious, and absolutely delicious, and can easily be enjoyed for breakfast, brunch, snack, or dessert.

Red’s Nutrition Tip

Wondering what makes this carrot cake baked oatmeal healthy? Not only is it made with real food but it’s a well-balanced meal with complex carbohydrates, fiber, protein, and healthy fats. While the baked oatmeal itself has a moderate protein content, by serving it with cream cheese and yogurt topping or plain Greek yogurt you can easily create a healthy and balanced breakfast.

Baked Carrot Cake Oatmeal

Cream Cheese Frosting for Baked Oatmeal

Believe it or not, you can make carrot cake baked oatmeal with high protein icing! By combining Greek yogurt with cream cheese and a drizzle of maple syrup you can create a protein-packed topping to make your carrot cake baked oatmeal taste more like a dessert than a healthy breakfast, while still being incredibly good for you.

Here’s what you’ll need:

  • Cream Cheese: You can use full-fat or low-fat cream cheese. For the best results, soften your cream cheese by bringing it to room temperature.
  • Greek Yogurt: You can use full-fat or low-fat Greek yogurt, while I think plain works best, as it keeps the added sugar content down, vanilla Greek yogurt would also work very well. I opted to use Greek yogurt as it boosts the protein content, however, any style of yogurt will work.
  • Maple Syrup: To add a little liquid sweetener.
  • Vanilla Extract: To enhance the flavor.
  • Salt: To enhance the sweetness.

Here’s how to make it:

  1. Combine the softened cream cheese, yogurt, maple syrup, vanilla, and salt in a medium mixing bowl,
  2. Give everything a good whisk until well combined and smooth,
  3. That’s it!

Once combined, the cream cheese topping can be served immediately with the carrot cake baked oatmeal and any leftovers can be stored in an airtight container for up to 5 days.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, the recipe is gluten-free. Just be sure to use certified gluten-free oats.

To Make it Dairy-Free: Swap the milk for almond milk, coconut milk, or the non-dairy milk of your choice.

To Make it Egg-Free: Omit the eggs and use 2 flax eggs instead.

To Make it Vegan: Swap the milk for dairy-free milk and swap the eggs for 2 flax eggs.

How to Make Carrot Cake Baked Oatmeal

FAQs

Can you make baked oatmeal in a muffin tin?

Yes! You can turn this baked oatmeal into carrot cake oatmeal cups by transferring the oat mixture to a greased muffin tin as opposed to a baking dish and baking it in the oven at 375°F for 20-25 minutes.

Can you make baked oatmeal into bars?

Yup! To make carrot cake baked oatmeal bars, bake the oats in a baking dish as per the directions, allow to cool completely, and then slice the baked oatmeal into 8 evenly shaped bars.

Can you make the recipe into a single serving?

Absolutely. This carrot cake baked oatmeal makes 6 servings so simply divide the ingredients by 6, prepare the batter as per the directions, then add the oat mixture to a single-serve baking dish or large ramekin, and bake in the oven at 375°F for 30-35 minutes.

Storage + Reheating

To Store: Once baked and cooled, this carrot cake baked oatmeal can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: Once cooled completely, the baked oatmeal can be stored in the freezer for up to 3 months. To freeze the baked oatmeal whole, cover the baking dish with plastic wrap and/or aluminum foil and then place the entire baking dish in a freezer-safe bag. To freeze leftovers or individual portions, transfer the baked oatmeal into single-serving airtight containers and transfer them to the freezer.

To Reheat: To reheat the baked oatmeal whole, cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions, place the portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes. To reheat the baked oatmeal from frozen, allow it to thaw in the refrigerator or at room temperature and then reheat it in the oven or microwave as per the above directions.

More Healthy Baked Oatmeal Recipes:

And for more carrot cake-inspired recipes, check out my carrot cake pancakes, carrot cake overnight oats, and carrot cake breakfast cookies.

Meal Prep Instant Noodle Cups

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Meal prep is made easy with these protein-packed instant noodles cups. Filled with rice noodles, chicken, vegetables, and a flavorful broth, these DIY instant noodle cups are perfect for a hearty and healthy lunch any day of the week.

DIY Instant Noodle Cups

If you love instant noodles, you need to try these DIY instant noodle cups! Not only are incredibly quick and easy to prepare but the ingredient combinations are endless, so once you get the concept down you can easily adapt these DIY noodles cups to your liking.

What You’ll Need

Here’s what you’ll need to make my version of homemade instant noodle cups.

  • Instant Noodles: Rice vermicelli are the star of these instant noodle cups; however, you could also use rice noodles, ramen, soba noodles, or udon noodles if you prefer.
  • Chicken: A little cooked shredded chicken to add some protein.
  • Edamame: Some frozen edamame to boost the protein content.
  • Cabbage and Carrots: A bit of shredded napa cabbage and carrots for texture and fiber.
  • Green Onion: For some color and crunch.
  • Chicken Bouillon: A dollop of chicken bouillon paste to transform the boiling water into a flavorful noodle broth.
  • Soy Sauce: To season the broth with a bit of salt.
  • Red Chili Paste: To add a bit of spice to these instant noodle cups. I recommend using gochujang, however, sambal, sriracha, or any other chili paste or chili oil would work well.

In addition to the core ingredients, I like to finish my instant noodle cups with a sprinkle of chopped cilantro to add a bit of freshness and brightness.

How to Make DIY Instant Noodle Cups

Homemade instant noodles are so easy to make they hardly need a recipe; here’s how you’ll make them.

  1. Add the ingredients to a glass container (or mason jar) and store them in the fridge.
  2. When you’re ready to eat, fill the cups with boiling water, cover and set them aside for 10 minutes.
  3. Once the noodles are tender, give the ingredients a good stir, and enjoy!

While I’ve designed these instant noodles cups as a meal prep idea, that you can store in the fridge for the week, they also work well as a quick and easy weeknight dinner, weekend lunch, or a fun way to feed a crowd on a cold day; just lay the ingredients out on a table and allow people to build their own instant noodle cup!

Red’s Nutrition Tip

Chicken bouillon is one of those confusing ingredients that is definitely not “real food” but not inherently unhealthy either. Since not all brands are created equal, it’s best to read the ingredients and opt for versions made with the most whole food ingredients possible. That said, don’t worry about it too much, since you’re consuming such a small amount per serving it’s really not something to stress over.

How to Make Homemade Instant Noodle Cups

Variations and Substitutions for DIY Noodle Cups

Homemade instant noodle cups are incredibly versatile and can be made with a variety of different noodles, protein sources, vegetables, and broth flavors. Here are my top ingredient recommendations for tasty and healthy instant noodle cups.

Best Noodles for Instant Noodle Soup

While I used rice vermicelli noodles in my recipe, you can use several different types of noodles for homemade instant noodle cups. As long as the noodles are instant or quick cooking with boiling water they will work just fine, options include:

  • Rice vermicelli
  • Rice noodles
  • Ramen noodles
  • Udon noodles
  • Soba noodles

Ways to Add Flavor to Instant Noodles

Instant noodle soup is nothing without a good broth. Fortunately, there are plenty of easy-to-find ingredients that you likely already have in your pantry that can quickly create a flavor base for your soup. Any combination of the following would be delicious:

  • Bouillon, chicken, vegetable, beef, or mushroom
  • Ginger, fresh or powder
  • Garlic, fresh or powder
  • Soy sauce
  • Tamari
  • Fish sauce
  • Miso paste
  • Red chili paste, such as gochujang, sambal, sriracha
  • Curry paste
  • Garlic chili paste
  • Chili oil
  • Sesame oil
  • Kimchi

Ways to Add Protein to Instant Noodles

Adding a source of protein to your instant noodle cups helps to ensure that you are consuming a more well-balanced meal. While I opted to use a combination of chicken and edamame in my cups, other protein options include:

  • Cooked chicken
  • Cooked shrimp
  • Cooked beef
  • Cooked pork or bacon
  • Beef jerky
  • Smoked fish
  • Soft-boiled egg
  • Tofu
  • Edamame

Best Veggies for Instant Noodles

To boost the fiber content, you can add a lot of different cooked, frozen, and raw vegetables to instant noodles. Cooked and frozen vegetables will easily reheat once the boiling water is added. If using raw vegetables, such as cabbage or carrots, ensure they are thinly sliced or shredded so they soften easily in the boiling water. The best vegetables to add to instant noodles are:

  • Shredded cabbage
  • Shredded bok choy
  • Shredded carrots
  • Shredded zucchini
  • Diced broccoli
  • Diced bell peppers
  • Sliced mushrooms
  • Sliced baby corn
  • Baby spinach
  • Bean sprouts
  • Frozen peas
  • Frozen corn
  • Fresh herbs, such as cilantro and mint
  • Scallions
  • Chilies
Instant Noodle Cups with Chicken Recipe

Dietary Adaptions

To Increase the Protein Content: Simply increase the amount of chicken and edamame or add an additional protein source.

To Increase the Fiber Content: Add an extra handful or two of vegetables.

To Make them Gluten-Free: Swap the soy sauce for gluten-free soy sauce or tamari and ensure that your chicken bouillon is gluten-free.

To Make them Low-Carb: Swap the rice noodles for shirataki or konjac noodles.

To Make them Low-Sodium: Use low-sodium chicken bouillon and low-sodium soy sauce, and/or omit the soy sauce completely.

FAQs

Are instant noodles healthy?

Absolutely! Instant noodles are a form of pre-cooked noodles that are sold dried. Ramen noodles are the most popular form of instant noodles, which are made from wheat flour, however, instant noodles or quick-cooking noodles can also be found in the form of rice noodles and buckwheat noodles. Some prepared instant noodle cup products are sold with a broth seasoning packet; however, you can also purchase instant noodles on their own.

How often should you eat instant noodles?

You can eat instant noodles every day if you like! Talking strictly noodles, not the prepared instant noodle cups, instant noodles are a source of carbohydrates and, when consumed as part of a well-balanced diet with adequate protein, fiber, and healthy fats, are a great source of energy.

Can you lose weight eating cup noodles?

Yes! When consumed in a calorie range that creates a calorie deficit, instant noodles can be consumed as part of a healthy diet that supports weight loss

Meal Prep Instant Noodle Cups

Best Containers for Instant Noodle Cups

Containers are key when it comes to DIY instant noodle cups as your container of choice will be both the storage container and the vehicle for consumption. While many people use mason jars, I think round glass containers or glass meal prep bowls work best as they are tempered to withstand heat and will, therefore, not crack or break when boiling water is added. If using mason jars, be sure to remove them from the fridge and bring them close to room temperature before adding the hot water as they are more prone to cracking and breaking when cold.

Storage + Reheating

To Store: Store the prepared instant noodle cups, without water, in the fridge for up to 4 days.

To Freeze: Do NOT freeze the instant noodle cups uncooked. If you want to freeze the noodle cups, add the boiling water, and allow the noodles to cook, then cool completely and store the prepared soup in the freezer in an airtight container (NOT mason jars) for up to 3 months.

To Reheat: Simply add hot water when you’re ready to eat. If you’ve already added hot water and want to store the noodle cups, allow them to cool completely, then cover them with a lid and store them in the fridge for up to 24 hours.

More Meal Prep Recipes:

Vegetable and Ricotta Baked Orzo

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If you’re looking for a new way to cook orzo, try this baked orzo recipe packed with vegetables and ricotta cheese. Not only is it super easy to make, but this healthy dish is full of flavor, fiber, and protein.

Baked Orzo with Vegetables and Ricotta

What is orzo?

Orzo, pronounced or-zoh, is a thin, oval, rice-shaped pasta. Although it looks like rice, orzo is the Italian term for barley and is classified as pastina or “little pasta”, which is a category of very small pasta. Orzo is traditionally made with semolina or durum wheat flour; however, it can also be made with all-purpose or whole wheat flour. Although orzo originated in Italy, orzo has long been popular in cuisines in the Mediterranean and the Middle East, especially Greece.

Can you bake orzo in the oven?

While the simplest way to cook orzo is to boil it in water, as you would for any other pasta, orzo can be baked in the oven to create a baked pasta dish or casserole.

What You’ll Need

Here are the ingredients you’ll need to make this healthy oven-baked orzo with vegetables and ricotta.

  • Orzo: As you may have guessed, orzo is the star of this baked orzo recipe.
  • Bell Pepper and Mushrooms: To add some veggies, texture, and fiber to the dish.
  • Onion and Garlic: Some aromatics for flavor.
  • Herbs: Some dried basil and parsley to enhance the Italian flavor and some fresh basil to finish the dish. Although the recipe doesn’t call for it, a bit of dried oregano would work well too.
  • Tomatoes: The recipe calls for canned tomatoes, but you could certainly use fresh ones.
  • Spinach: To add some fiber and leafy greens.
  • Ricotta Cheese: To add a boost of protein and creaminess to the dish.
  • Broth: I used chicken broth to add flavor to the baked orzo, but vegetable broth would work too.
  • Mozzarella Cheese: To add a touch more protein and healthy fat and finish the casserole with a cheesy topping.

How to Make Baked Orzo

Orzo may look like rice but once baked it has a nutty flavor and a springy texture and, the best part is, it’s super is to make! Here’s what you’ll do:

  1. In a large casserole dish, add the diced vegetables, herbs, salt, pepper, and olive oil, stir to combine, then transfer to the bake to bake.
  2. Once the vegetables are cooked, add the spinach, tomatoes, ricotta, orzo, and chicken broth, give everything a good stir, then return it to the oven to bake until the orzo is tender, and the sauce is bubbling.
  3. Once the orzo is cooked, sprinkle the top of the casserole with shredded mozzarella cheese and then return it to the oven until the cheese is melted and golden brown.
  4. Once cooked, allow the baked orzo to rest for 5 minutes before serving, and enjoy!

While optional, I like to garnish the casserole with a bit of fresh basil before serving.

Baked Orzo Casserole

What is the ratio of water to orzo?

The optimal ratio of water to orzo is similar to that of rice, which is generally 2:1 or 2 cups of water for every 1 cup of uncooked orzo.

Does orzo expand when cooked?

Much like other pasta shapes, orzo expands a fair bit when it cooks. Orzo will generally more than doubles in size once cooked.

Red’s Nutrition Tip

Is orzo healthy for weight loss? Absolutely! Not only is pasta a healthy food that has been consumed for thousands of years, but pasta can be included in a healthy diet and support a goal of weight loss. As long as total calories are controlled for and the orzo is consumed within a calorie deficit, orzo is healthy for weight loss.

Orzo Baked in the Oven

What to Serve with Baked Orzo

This baked orzo dish is a well-balanced meal complete with protein, fiber, complex carbohydrates, and healthy fats. It can be enjoyed on its own as a vegetarian main course or can be served as a side dish to a main course of chicken, meat, or fish.

If you’re looking to add more protein to your meal, I recommend serving the baked orzo with a piece of baked, roasted, or grilled fish or meat, such as grilled steak, pesto baked salmon, or lemon pepper chicken thighs.

If you’re looking to add more fiber to your meal, I recommend serving the baked orzo with roasted, grilled, or steamed vegetables, such as broccoli or asparagus, or a simple leafy green or garden salad.

Storage + Reheating

To Refrigerate: Allow the baked orzo to cool completely, then cover the baking dish with aluminum foil or transfer it to an airtight container, or multiple containers if storing individual portions, and store in the fridge for up to 5 days.

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

To Reheat: From the fridge, transfer the whole baked orzo, covered, in the oven at 350°F for 20-30 minutes until heated through and bubbling. Individual portions can be reheated in an oven-safe baking dish at 350°F for 10-15 minutes or in a microwave-safe dish in the microwave for 2-3 minutes. If frozen, allow the baked orzo to thaw completely and then reheat at 350°F for 20-30 minutes or until heated through. To reheat from frozen, cover the baking dish with aluminum foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

More Baked Orzo Recipes:

Chickpea Salad Sandwich

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Looking for a healthy and easy lunch idea? Give this chickpea salad sandwich recipe a try! Learn how to turn a humble can of chickpeas into a vegetarian version of a healthy tuna salad.

Smashed Chickpea Salad

This chickpea salad sandwich is a cross between a tuna salad and a chicken salad sandwich that is equally tasty and full of flavor. Also known as chickpea “tuna” salad and chickpea “chicken” salad, smashed chickpea salad is a fun way to use a can of chickpeas to create something a little different and is a great way to make a quick and easy meal that is full of fiber and plant-based protein.

What You’ll Need

New to smashed chickpea salad? No problem, here’s what you need to make it.

  • Chickpeas: As you may have guessed, chickpeas, also known as garbanzo beans, are the star of the chickpea salad sandwich show. I used canned chickpeas to help cut down on prep time, but you could certainly cook your own chickpeas if you prefer.
  • Mayonnaise: A crucial ingredient in any good smashed chickpea salad.
  • Yogurt: To add a bit of tang and flavor to the chickpeas.
  • Celery and Onion: To add a bit of crunch and color.
  • Dill and Parsley: Some herbs to balance out the flavor. You can use dried or fresh dill and parsley.
  • Salt and Pepper: To season the chickpeas.
  • Bread: Feel free to use any bread you like, toasted or untoasted.
  • Lettuce: Some leafy greens for color and fiber, you can also add more veggies if you like.

In addition to the above ingredients, you can also season your chickpea mixture with additional herbs, spices, and ingredients to taste such as garlic powder, chives, red bell peppers, capers, sweet relish, or Dijon mustard.

Dietary Adaptions

To Make it Gluten-Free: The smashed chickpea salad is gluten-free, simply use gluten-free bread to make the sandwich gluten-free.

To Make it Dairy-Free: Swap the yogurt for additional mayonnaise or use a plant-based yogurt, such as coconut milk, almond milk, or oat milk yogurt, instead.

To Make it Vegan: Swap traditional mayonnaise for vegan mayo and swap the yogurt for a plant-based yogurt.

How to Make a Chickpea Salad Sandwich

Here’s how you’ll make a smashed chickpea salad for a sandwich:

  1. Strain and rinse the can of chickpeas to remove the excess brine, then add them to a bowl.
  2. Smash the chickpeas into a chunky mixture using the back of a fork.
  3. Chop the celery and red onion into small pieces and add them to the chickpea mixture.
  4. Season the mixture with dill, parsley, salt, and pepper.
  5. Mix in the mayonnaise and yogurt and give the chickpea mixture a good stir until everything is well combined.
  6. Serve the smashed chickpea salad mixture on bread with a few leaves of lettuce to create a sandwich.

While any bread will do, I like to use a simple sourdough or whole grain bread as I think they provide the best taste and texture, however, rye bread would also work well.

Chickpea Salad Sandwich

Red’s Nutrition Tip

Chickpeas are primarily a source of complex carbohydrates and fiber, containing roughly 3 times more carbohydrates than protein per gram. However, compared to other sources of complex carbohydrates, such as whole grains, chickpeas contain higher levels of protein, which makes them a good ingredient to increase vegetarian protein content in plant-based meals.

Chickpea Salad Sandwich Serving Suggestions

Although I opted to keep the toppings simple and only add a bit of lettuce to my sandwich, you can certainly add more veggies if you like. I think some thinly sliced tomato, cucumber, and radish would work particularly nicely, as would some shredded carrots and broccoli sprouts.

In addition to serving the smashed chickpea salad on bread, you can also serve it in a pita or wrap, on top of flatbread or green salad, or enjoy it on its own with crackers or potato chips.

Whether you prefer to follow a vegetarian diet, want to reduce your meat consumption, or just enjoy lighter fare, a chickpea salad sandwich is a delicious, healthy alternative to regular chicken salad. Not to mention, chickpeas, especially when purchased dry, are incredibly inexpensive compared to tuna or chicken, which makes this smashed chickpea salad sandwich a very budget-friendly meal.

More Healthy Chickpea Recipes:

Greek Yogurt Ranch Dip

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Ready in less than 5 minutes, this Greek yogurt ranch dip recipe is quick and easy to make, and high in protein! Serve it with your favorite veggies or crackers for a healthy and flavor-packed snack.

Greek Yogurt Dip

If you think making homemade dip is complicated, think again. Although ranch dip is easy to find in stores it’s also very easy to make and making it with Greek yogurt as opposed to sour cream is a simple way to reduce the calories and boost the protein at the same time.

What You’ll Need

You’ll need the following ingredients to make a healthy Greek yogurt ranch dip.

  • Greek Yogurt: You can use whole milk, 2%, or non-fat plain Greek yogurt for this dip.
  • Herbs: The combination of dill, chives, and parsley gives this healthy ranch dip its distinct flavor. While I used dried herbs in my recipes, you can use fresh herbs if you like, simply double the amount.
  • Spices: A bit of onion powder and garlic powder to enhance the ranch flavors.
  • Lemon Juice: To add a tart finish.
  • Salt and Pepper: Some essentials for seasoning.

While Greek yogurt is indeed high in protein, some people find the taste of plain Greek yogurt to be quite sour, so making it into a healthy dip with ranch seasoning mix is a fun way to make it more palatable and try something new in the kitchen.

Dietary Adaptions

To Make it Gluten-Free: No adaptions are needed, this dip is gluten-free.

To Make it Dairy-Free: Swap the Greek yogurt for a plant-based Greek-style yogurt made with almond milk, oat milk, or coconut milk.

How to Make Yogurt Ranch Dip

This recipe is so easy to make it hardly needs instructions. Here’s what you’ll do:

  1. Add all the dip ingredients to a bowl,
  2. Give it a good stir,
  3. Serve!

Honestly, that’s it! Not only is this healthy dip quick and easy to make but it keeps well in the fridge so you can save leftovers or make it as a meal prep idea to use for healthy snacks all week long.

Greek Yogurt Ranch Dip

Red’s Nutrition Tip

Although I’ve made this ranch dip with Greek yogurt, I want to make it clear that the traditional ingredients used to make ranch dip, sour cream, mayonnaise, and/or buttermilk are not unhealthy in any way. In fact, they are all nutrient-dense foods that can (and should!) be included in a healthy diet. The use of Greek yogurt is simply a fun alternative and a simple way to boost the protein content, as well as reduce the calorie and fat content of the dip if using 0% Greek yogurt.

What to Serve with Greek Yogurt Dip

Not sure what to serve your dip with? Here are some of my favorite ways to enjoy this high-protein dip as part of a snack, appetizer, or main course.

  • Veggies: This dip works well with an array of vegetables including carrot sticks, celery sticks, cucumber slices, broccoli or cauliflower florets, cherry tomatoes, snap peas, or sliced bell peppers.
  • Crackers: This dip also pairs well with crackers. If you’re feeling up to it, you can make homemade crackers or simply use your favorite store-bought version.
  • Pita: You can serve the dip with fresh pita slices or pita crackers.
  • Chips: Chips and dip is a classic combination, and this yogurt ranch dip works incredibly well with your favorite potato chips or tortilla chips.
  • Chicken Wings: In addition to chips, you can add this dip to game night and serve it with these sweet and sticky chicken wings.
  • Potatoes: This dip also pairs well with roasted potatoes or oven-baked French fries.

Plus, in addition to working as a healthy dip, this Greek yogurt ranch dip can be used as a dressing too! To make the texture more dressing-like, simply thin the dip by adding a bit more lemon juice and a splash of milk or buttermilk until you’ve reached the desired texture and adjust the seasoning to taste.

Storage + Reheating

To Store: Transfer the dip to an airtight container and store it in the fridge for up to 5 days.

More Healthy Dip Recipes

Slow Cooker Chicken Stew

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If you want to make a hearty stew without turning on the oven, this easy slow cooker chicken stew is for you! Similar to a classic beef stew but made with chicken in a slow cooker, this stew is filled with tender and juicy chicken, a rich and creamy broth, and packed full of vegetables making it a filling and healthy meal that is perfect for a cold day.

Chicken Stew in Slow Cooker

Slow cookers are known for making delicious food without much effort, and that’s exactly what this recipe is. Aside from browning the chicken, you just need to add everything to a crockpot and then you can sit back and relax while it does the work. Not to mention, this chicken stew keeps well in the fridge and freezer, so it makes great leftovers or a simple meal prep idea.

What You’ll Need

This delicious slow cooker chicken stew is filled with herbs, vegetables, and lots of protein, here’s what you’ll need to make it.

  • Chicken Thighs: I used boneless, skinless chicken thighs in my recipe as I think they provide the best flavor to the stew, but you could use chicken breasts if you prefer.
  • Potatoes: I used russet potatoes but any white potato, such as Yukon gold potatoes, will work. They can be peeled or left unpeeled, that’s completely up to you.
  • Carrots and Peas: Some classic stew veggies. Feel free to add some celery if you like.
  • Onion and Garlic: Some aromatics to build the base of flavor.
  • Chicken Broth: You can use homemade or store-bought broth.
  • Flour: A little all-purpose flour to thicken the stew.
  • Herbs: A mixture of thyme, rosemary, and bay leaf to deepen the flavor. To use fresh herbs simply double the amount.
  • Milk: To thicken the stew a little further and give it a creamy texture. If you don’t have milk, you can use half the amount of heavy cream and add a bit more broth.

In addition to the above, you’ll also need some olive oil to cook the chicken, as well as some salt and black pepper to season.

How to Cook Chicken Stew in Crockpot

  1. Brown the chicken. Begin by searing the chicken until golden brown on all sides. This helps to tenderize the chicken and enhance its savory flavor.
  2. Add the flour and herbs. Toss the browned chicken in flour and then add the thyme and rosemary.
  3. Add the veggies and broth. Toss in the onion, potatoes, carrots, and salt, and cover with chicken broth.
  4. Cover and cook. Cover the crock pot with a lid and cook for 7-8 hours on low or 3-4 hours on high.
  5. Add the milk and peas. Once the stew is cooked, pour in the milk, add the green peas, and cook on high for a final 10-15 minutes.
  6. Adjust seasoning. Taste the stew and adjust the seasoning of salt and pepper as needed.

The stew can be served immediately or saved for later. I honestly think this stew tastes better the longer it sits as the flavors deepen so it’s a great make-ahead meal and makes wonderful leftovers too.

Dietary Adaptions

Make it Gluten-Free: Swap the all-purpose flour for equal parts 1-to-1 gluten-free flour.

Make it Dairy-Free: Swap the dairy milk for soy milk or almond milk.

Easy Slow Cooker Chicken Stew

Red’s Nutrition Tip

Think stew is unhealthy? Think again! Made complete of whole foods, this hearty chicken stew is a balanced meal complete with complex carbohydrates, fiber, protein, and healthy fats.

Is it OK to put raw chicken in a slow cooker?

While it is safe to put raw chicken in a slow cooker, for the best results I would recommend browning the chicken before adding it to the stew.

What happens if you don’t brown meat before slow cooking?

Technically speaking, the meat will cook just fine without browning in a slow cooker, however, it does add a depth and complexity of flavor so it’s well worth the extra step and effort.

Is it better to slow cook on low or high?

Put simply, the low setting takes longer to cook than the high setting. While both settings will work, the low setting allows more time to develop flavors.

Can I shorten the time on a slow cooker?

You can speed up the slow cooker time by cooking the stew on high, this will cut the cooking time in half.

Slow Cooker Chicken Stew

Storage + Reheating

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

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

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

While you can enjoy this crock pot chicken stew on its own, I think it pairs perfectly with a warm slice of crusty bread or baguette. If you want to add a bit more fiber or veggies, you can serve it with a green salad with a light oil and vinegar dressing. Not to mention, this hearty chicken stew goes well with a glass of white wine if you’re looking to make this meal a little extra special.

More Chicken Recipes:

Roasted Root Vegetables

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These colorful and flavorful roasted root vegetables are the perfect side dish for any fall or winter feast. Not only are they easy to make but they are full of fiber and nutrients and leftovers keep well in the fridge so you can enjoy them for days to come.

How to Roast Root Vegetables

I don’t know about you but in the colder months, I rarely crave salads or steamed green side dishes. As the temperature drops my body starts craving warm and hearty dishes and, since I still need to eat my veggies, roasting root vegetables is a great way to use seasonal produce, satisfy my body’s needs, and fulfill my daily fiber intake at the same time.

What are root vegetables?

Root vegetables are defined as edible plants that grow under the ground. These plants have an edible root and include onions, garlic, carrots, potatoes, and beets, among others, and are consumed widely around the world with different varieties favoring different climates. Root vegetables are inexpensive and versatile ingredients with many health benefits, including being a great source of energy, fiber, vitamins, minerals, and antioxidants.

What You’ll Need

Root vegetables are the star of the show in this recipe. Here’s what you’ll need:

  • Sweet Potatoes: The base of this roasted root vegetable recipe.
  • Parsnips: This classic root veggie adds a nutty and earthy flavor.
  • Carrots: Because they’re always in the fridge.
  • Beets: You can use red beets, yellow beets, or a mixture of both.
  • Turnips: For a bit of variety, but you can omit them if you’re not a fan.
  • Olive Oil: Some healthy fat to help cook and crisp up the veggies. You can use regular or extra virgin olive oil.
  • Fresh Herbs: A mixture of rosemary, thyme, and sage help to enhance the flavor of the winter root vegetables. To use dried herbs use half of the amount. Feel free to add some oregano or garlic if you like.
  • Salt and Black Pepper: Some essentials for seasoning and finishing.

In truth, this recipe is so versatile that you can really use any root vegetables that you enjoy or have on hand. Any combination of sweet potatoes, carrots, parsnips, red beets, golden beets, turnips, rutabaga, celeriac, onion, and/or red onion will work well. And, while technically not a root vegetable, butternut squash or any variety of squash would make a great addition to this roasted root vegetable dish.

Red’s Nutrition Tip

There is a common misconception that roasting vegetables is unhealthy or less healthy than other cooking methods, but this could not be further from the truth. The reality is that all forms of cooking reduce the content of water-soluble nutrients slightly, however, cooked, and roasted vegetables remain a good source of complex carbohydrates, micronutrients, and fiber.

How to Roast Root Vegetables

Roasting root vegetables is incredibly simple and only requires a few simple steps. In fact, cooking root veggies is so easy even the most beginner of cooks can nail this recipe with very little effort. Here’s how to do it:

  1. Peel and/or chop your root vegetables into bite-sized pieces.
  2. Add the root vegetables to a baking sheet, drizzle with olive oil, and sprinkle with fresh herbs, salt, and pepper.
  3. Using your hands, toss the chopped root veggies in the oil and seasonings until well coated.
  4. Transfer the pan to a preheated oven and roast until tender, golden brown, and slightly crispy.
  5. Remove from the oven, season with additional fresh herbs and/or flaky kosher salt as desired, serve and enjoy!

Once cooked, serve the veggies immediately with the main course of your choice, add them to a salad, or allow them to cool completely and store them in the fridge to use in breakfasts, lunches, and/or dinners all week long.

Pro Tip: To stop red beets from bleeding their red color onto the other root vegetables, separate them on one end of the sheet pan and season and toss them in oil separately. While their color will not really alter the flavor of the other vegetables, it will make the dish more aesthetically pleasing.

Roasted Root Vegetables

Should you soak root vegetables before roasting?

There is no need to soak root vegetables before roasting. While soaking white potatoes can help to remove excess starch, which allows for a crispier potato, soaking is unnecessary for most root vegetables. Root vegetables simply need to be washed, peeled (although peeling is optional), and cut before roasting.

Should you parboil root veggies before roasting?

There is no need to soak or parboil root vegetables before roasting. The high oven temperature does a great job of cooking the vegetables and providing an incredibly sweet flavor and crispy texture at the same time.

Do you need to peel root vegetables before roasting?

It’s completely up to you! While many people prefer the taste and texture of root vegetables without the skin, the skin is edible and contains additional fiber and nutrients.

Storage and Reheating

To Store: Allow to cool completely and then store roasted root vegetables in an airtight container in the fridge for 3 to 4 days.

To Freeze: Once cooled, transfer the vegetables to an airtight container and store them in the freezer for up to 6 months.

To Reheat: Place thawed root vegetables on a sheet pan and place in the oven at 400°F for 5 minutes or until warm. Roasted root vegetables can also be created in the microwave by reheating in 30-second increments until warm, however, they will be a little soft and soggy if overcooked.

In addition to making a great side dish, these roasted root vegetables are also a great meal prep idea as they store well in the fridge and can be eaten with eggs for breakfast, in bowls or salads at lunch, or as a pre-made side for meat at dinner.

More Roasted Vegetable Recipes:

Ground Turkey Meal Prep Bowls

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Covered in a sweet and salty teriyaki-inspired sauce, and served over rice with veggies, these ground turkey meal prep bowls are a flavor-packed recipe that is easy to make. Whip them up on a Sunday and you’ll have healthy meals ready to go for the week.

If you’ve never made ground turkey, you should definitely give it a try. When paired with the right ingredients and flavors, this lean meat delivers big-time satisfaction any way that you cook it. So, if you’re looking to mix up your meal prep plan for weekday meals, give these Asian-inspired ground turkey meal prep bowls a go.

What You’ll Need

Here are the ingredients you’ll need to make these ground turkey meal prep bowls.

  • Ground Turkey: Ground turkey is the star of the show in these bowls, however, you can use ground chicken, ground beef, or ground tofu if you prefer.
  • Carrots: To add some veggies and color. You can shred your own carrots or buy matchstick carrots, like I did, to cut down on prep time.
  • Cabbage: You can shred a head of green cabbage or grab a bag of shredded cabbage or coleslaw mix in the salad section of your grocery store to save some prep work.
  • Onion, Garlic, and Ginger: To add some fragrance and flavor. I used powdered garlic and ground ginger to save time, but you could use fresh ginger and garlic if you prefer, just be sure to grate it finely before adding it to the sauce.
  • Sesame Oil: To add some nutty flavor to the ground turkey. You can use regular or toasted sesame oil in this recipe, or just use olive oil if you don’t have sesame oil.
  • Soy Sauce: To season the dish with some salty flavor.
  • Brown Sugar and Honey: To balance out the salt with some sweetness and add a sticky texture to the ground turkey.
  • Rice: I used jasmine rice in my recipe; however, any medium-grain or long-grain white rice will work well. Alternatively, you can use brown rice if you prefer.

In addition to the primary ingredients above, you’ll also need some pantry essentials including cornstarch (to thicken the sauce) and some crushed red pepper flakes to add a bit of heat, although they are optional. I also recommend serving the bowls with chopped fresh cilantro and a wedge of lime, but this is completely optional. A sprinkle of sesame seeds and bit of sriracha would pair nicely too.

Dietary Adaptions

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

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

How to Meal Prep Ground Turkey

Meal prepping ground turkey is easy as it’s quick to cook and its neutral taste makes it a great vehicle for flavor. Once you’ve got the basics down, you’ll realize that the seasoning and flavor options are endless.

  1. Cook the rice. Begin by cooking the rice in a pot or in a rice cooker.
  2. Brown the turkey. Add the ground turkey to a hot pan with oil and cook until its browned and broken up into small pieces.
  3. Make the sauce. While the ground turkey is cooking, prepare the sauce.
  4. Add the veggies. Once the turkey is cooked, add the veggies, and continue to cook until softened.
  5. Add the sauce. Cover the cooked ground turkey and veggies with the sauce and stir until everything is well combined and the turkey and veggies are well coated in the sauce.
  6. Portion into meal prep containers. Once the rice is cooked and the ground turkey mixture is ready, portion everything into meal prep containers and allow them to cool completely before storing them in the fridge.

Although I opted to go the Asian flavor route and use a teriyaki-style sauce for the ground turkey meal prep bowls, once you get the concept down you can flavor the turkey any way that you like. For example, a simple taco seasoning on the ground turkey, like these fiesta chicken rice bowls, would be equally tasty and quick to cook.

Storage + Reheating

To Store: Allow the bowls to cool completely, then cover them with a lid in airtight meal prep containers and store them in the refrigerator for up to 4 days.

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

To Reheat: You can reheat thawed turkey meal prep bowls in the microwave for 1-2 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to that overnight in the fridge before reheating.

I’ve done my best to keep these bowls budget-friendly by using common pantry ingredients and hearty vegetables that go a long way. Both carrots and cabbage are relatively inexpensive vegetables that are not only very versatile but last for several weeks in the fridge so you can make these ground turkey meal prep bowls over and over again.

And although I designed these ground turkey bowls as a meal prep idea for healthy, ready-to-go lunches, this recipe works very well as an easy dinner idea too.

More Healthy Ground Turkey Recipes:

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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