Stephanie Kay Nutrition

Real Food for Real Life

How to Meal Prep for the Week

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If you’re new to your meal prep journey, the task can feel overwhelming. Fortunately, meal prep doesn’t need to be complicated or time-consuming; in fact, with the right strategies, it can be easy and fun. Here is a complete guide on how to meal prep for the week.

Glass meal prep containers of couscous salad, roasted chicken, cooked lentils, lettuce, hard-boiled eggs, roasted veggies, and nuts on a light pink background.

Table of contents

Meal Prep Basics

Meal prep is short for meal preparation and is the act of preparing all or some of your meals ahead of time. Although popularized by the fitness community, it has gained traction among professionals, parents, and students looking to save time and money and prioritize their health goals.

While many imagine meal prep as a fridge full of identical, pre-portioned containers for breakfast, lunch, and dinner, the practice is actually highly customizable to fit different lifestyles. Whether your goal is to create a calorie deficit to lose weight, gain healthy weight, or simply focus on healthy eating, the ideal meal prep strategy is best tailored to your schedule, dietary preferences, and goals.

Infographic on 4 ways to meal prep; individual portioning, batch cooking, buffet-style prep, and ingredient prep.

Meal Prep Approaches

The most common meal prep approaches include:

Individual portioning.

Individual portioning involves making entire pre-portioned meals. This style of meal prep features individual serving containers filled with a source of protein, carbohydrate, fiber, and fat (e.g., chicken, rice, broccoli, and olive oil) that are refrigerated until ready to eat. While often more labor-intensive and time-consuming to prepare, this method is the most practical and convenient at mealtime.

Batch cooking.

Batch cooking involves making a large batch of a specific recipe that can be divided into individual portions and refrigerated or frozen for upcoming weeks or months. For most recipes, such as soup or chili, it doesn’t take much longer to make a double or triple batch as you cook, so you can easily make extra portions without much additional effort.

Buffet-style prep.

Buffet prep, also known as component prep, focuses on preparing bulk ingredients that can be quickly assembled into various meals throughout the week. For example, storing separate containers of grilled chicken, hard-boiled eggs, cooked rice, baked sweet potatoes, roasted veggies, and homemade salad dressing in the fridge creates a buffet of ingredients for you to choose from depending on your mood.

Ingredient prep.

Ingredient prep is a more basic form of buffet meal prep, as it involves preparing a single ingredient to help make a specific mealtime more convenient. For instance, preparing a batch of cooked meat or chopping a large batch of vegetables to make dinners easier, or preparing a large bowl of fresh fruit or a container of fresh veggies for snack time are examples of ingredient prep.

Infographic on how to meal prep for the week.

How to Meal Prep for a Week

Here is an easy 4-step meal prep plan to help you prepare meals for a full week.

1. Determine your meal prep needs.

Look at your calendar and determine how much meal prep you need for the week and which approach you want to take. If you have a particularly busy week or are working on a weight-loss goal, perhaps individually portioned meals are a more practical approach. If you’re looking to make family dinner time quicker and easier, perhaps some batch cooking or ingredient prep is the best approach.

2. Use the balanced meal formula to design your meals.

To ensure you’re prepping well-balanced meals, use the balanced meal formula to include a source of protein, carbohydrates, fiber, and fat in your meal prep. Regardless of your goals, eating balanced meals will ensure you’re consuming all macronutrients, which can help to stabilize blood sugar and energy, increase feelings of fullness, and optimize micronutrient intake.

3. Cook your meals and/or ingredients.

Set aside some time in your weekly schedule to shop for ingredients and cook your meals. Depending on which meal prep approach you choose, this may take as little as 30 minutes or as much as several hours. While it is often more practical to set aside time on the weekend to meal prep full meals (e.g., cook shredded chicken, boil rice, and roast veggies), you can also use a weeknight to make a double batch of dinner and store the leftovers as meal prep.

4. Refrigerate and/or freeze the meals for later.

One of the most important, yet overlooked, aspects of meal prep is how you store your meals. Choosing ingredients that refrigerate and/or freeze well together, and using good meal prep containers, makes a huge difference in the quality of your meals. It’s important to use food containers that reheat well in the microwave, such as glass, and build meals with ingredients that reheat in a similar manner.

Sample Weekly Meal Prep Plan

Here is an example of a quick and easy meal prep plan for a week’s worth of meals.

For more weekly meal prep ideas, download a copy of my free 7-day meal plan.

Tips for a Weekly Meal Prep Routine

Here is a list of meal prep tips for beginners that you can use along with my general meal prep tips and meal prep hacks.

Use ingredients that refrigerate and reheat well.

For an optimal prep meal, it’s important to prep meals with ingredients that keep well and reheat easily. When prepping individually portioned meals, it’s best to avoid recipes with hot and cold components in the same container, as they will be more difficult to reheat properly. For example, salad should not be added to containers with foods that need to be reheated in the microwave. Furthermore, certain ingredients, such as sliced avocado, banana, and salad dressing, should only be added to a meal when you are ready to eat, as they don’t store well in the fridge or freezer.

Use prepared ingredients.

Using healthy, prepared store-bought ingredients is a great way to save time when meal prepping. Pre-cooked proteins (rotisserie chicken, canned tuna, smoked tofu), cooked carbohydrates (minute rice, cooked quinoa), prepared vegetables (salad kits, frozen veggies), pre-made sauces (pasta sauce, pesto, marinade, salad dressing), and pantry staples (canned beans) can help to dramatically reduce cooking time without compromising flavor or nutrition.

It’s important to note that, while these ingredients are considered processed foods, they are typically minimally processed, and you can ensure you are choosing high-quality options by reading food labels.

Make one-pot meals.

One-pot meals are a great way to minimize prep and cleanup time. They work equally well for individual portioned meal prep or batch cooking, and, generally speaking, most one-pot meals (e.g., soups, stews, chilis) keep very well in the fridge and freezer. Sheet pan meals are also great, as you can easily add a protein, carb, and vegetable to a pan and cook them together to create a balanced meal.

Make no-cook recipes.

No-cook recipes are also great meal prep ideas as they save a lot of prep and cooking time. No-cook meals with no-cook protein sources, such as overnight oats, yogurt parfaits, bean salads, and charcuterie boxes, assemble raw ingredients with minimal effort, without compromising nutrition or flavor.

Use the slow cooker.

Using a slow cooker for meal prep is incredibly convenient and is great when you are short on time. The set-it-and-forget-it nature of slow cooker recipes not only reduces prep time but can turn humble ingredients into delicious meals with little effort. The slow cooker is great for making a large batch of food on the weekend that you portion into individual containers for weekday lunches, or ingredient prep a source of protein you can use in dinners throughout the week.

Learn to multitask.

Utilizing multiple cooking appliances during meal prep can help to maximize your time and effort. For instance, by using the oven, stovetop, toaster oven, and slow cooker simultaneously, you can prepare multiple ingredients and recipes while reducing overall prep time and making the process less daunting.

Label containers.

Labelling food containers can help to easily identify their contents and reduce food waste, particularly for frozen meals. By labelling meal prep containers with a piece of masking tape and a marker, you can ensure you know exactly what’s in them and when to use them.

How long does meal prep last?

Generally speaking, most meal prep keeps well in the fridge for up to 4 days and in the freezer for up to 3 months; however, it’s best to refer to specific food storage guidelines for best practices.

Best Meal Prep Containers

The best meal prep containers are airtight, leak-proof, microwave-safe, dishwasher-safe, and made of durable materials. High-quality containers are made from materials that can withstand heat and repeated use, which typically include glass, BPA-free plastic, and stainless steel.

Here are some of my favorite meal prep containers:

Additionally, food containers come in a variety of sizes, so the best size will depend on how you intend to use them (i.e., individually portioned meals vs. buffet-style meal prep).

Healthy Meal Prep Ideas

Here are some of my most popular healthy meal prep recipes.

Breakfast Meal Prep Recipes:

Lunch Meal Prep Recipes:

Dinner Meal Prep Recipes:

The Bottom Line

There are many different approaches to meal prepping for a week, and the best approach depends on your schedule, dietary preferences, and health goals. Regardless, determining your individual meal prep needs, designing a well-balanced meal plan, setting aside time to cook your meals, and using high-quality storage containers can help to ensure that you’re putting your best foot forward on your meal prep journey.

Tomato Orzo Soup

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This creamy tomato orzo soup recipe is the perfect lunch on a cold day. Serve it with crusty bread or a grilled cheese for a simple yet delicious meal.

White of of tomato orzo soup with freshly grated parmesan cheese and fresh basil on top on a dark grey plate with a silver spoon with a striped grey and white tea towel, wood bowl of basil leaves, plate of sliced bread, and bowl of black pepper on the side on a white background.

This creamy tomato orzo soup recipe is a delightful twist on a timeless classic that brings together the silky richness of a creamy tomato soup with the satisfying bite of tiny pasta to create total comfort food.

By combining canned tomatoes, veggies, and broth with tender orzo pasta, you can create a filling dish that is much more satisfying than any store-bought version. Plus, it’s an easy, budget-friendly recipe that’s perfect for a quick lunch or a cozy dinner.

Large beige pot of creamy tomato soup with orzo with a silver ladle on a white background.

Why You’ll Love It

  • Quick and Easy – Ready in 40 minutes, this soup goes from pot to table in no time.
  • Full of Flavor – While made with minimal, simple ingredients, this creamy tomato orzo soup is full of flavor.
  • Keeps Well – It keeps well in the fridge and freezer, making it a make-ahead meal.
Jar of chicken broth, onion, carrot, celery stick and garlic cloves with a bowl of crushed tomatoes, jar of red pepper flakes, and jug of heavy cream on a white background.

Ingredients + Substitutions

  • Tomatoes – To add some veggies and micronutrients. The recipe calls for crushed tomatoes, but you can use diced tomatoes if preferred. For the best flavor, I recommend using San Marzano tomatoes, but any canned tomatoes will work. If you’re feeling up to it, you can certainly roast fresh tomatoes; see the notes section of the recipe card for details.
  • Orzo – To add some complex carbohydrates. I used orzo pasta, because I think its shape works best, but you can use any small pasta you like.
  • Mirepoix – A mixture of onion, carrots, and celery to build the base of the soup. The recipe calls for a whole onion, but you can use onion powder if preferred. See the notes section of the recipe card for details.
  • Garlic – To flavor the soup. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Red Pepper Flakes – To add a bit of heat, although optional.
  • Broth – To make the soup. The recipe calls for chicken broth, but vegetable broth or water will also work.
  • Heavy Cream – To make the creamy tomato soup.
  • Olive Oil – To sauté the veggies.
  • Fresh Basil – To serve, although optional.
  • Parmesan – To serve, although optional.
  • Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the heavy cream for canned coconut milk.

Grid of four images of a pot with sautéed onion, carrots, and celery; pot with sautéed veggies, crushed tomatoes, and broth; pot of bubbling tomato mixture; and a pot of bubbling tomato mixture with cooked orzo and heavy cream on top.

Red’s Nutrition Tip

If you’re concerned about sodium, you can reduce the sodium content of this meal by using low-sodium chicken broth and low-sodium canned tomatoes.

Serving Suggestions

This creamy tomato orzo soup is a good source of complex carbohydrates and fat. To make it a more balanced meal, I suggest serving it with a source of protein and fiber, for example:

  • To make it higher in protein, add some shredded chicken to the soup or serve it with a chicken salad sandwich or grilled cheese.
  • To make it higher in fiber, use whole wheat orzo or serve it with a side salad.
Close up of a white bowl of tomato orzo soup with freshly grated parmesan cheese and basil leaves on top on a dark grey plate on a white background.

Storage + Reheating

To Refrigerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 5 days.

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

To Reheat: Reheat the tomato orzo soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 2-3 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

More Tomato Soup Recipes:

Shepherd’s Pie

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With layers of tender ground beef filling and creamy mashed potatoes, this easy shepherd’s pie recipe is my take on the classic comfort food. It’s the perfect dish to feed a crowd on a cold day.

Plate with a slice of shepherd's pie with a gold fork with a wood bowl of fresh parsley and grey casserole dish in the background on a white background.

To me, the best shepherd’s pie combines tender beef in a gravy-like sauce with ultra-creamy mashed potatoes on top. It needs to be firm enough to hold together, but cannot be dry, and moist and fluffy enough that it melts in your mouth, without falling apart on the plate.

To accomplish this, it needs just the right amount of liquid in the beef, and the right amount of butter and milk in the potatoes, and I think this shepherd’s pie recipe does exactly that. And, the best part is, it’s still a well-balanced meal with plenty of protein, complex carbohydrates, fiber, and healthy fats.

Note: Traditional shepherd’s pie is made with ground lamb, as it refers to the pie made by the shepherds who tend to sheep, and versions made with ground beef are known as cottage pie. Although, in many regions of the US and Canada, shepherd’s pie is made with ground beef due to availability and cultural preferences. For this reason, I opted to make the recipe with ground beef; however, you can certainly make it with ground lamb if preferred.

Close up of shepherd's pie in grey baking dish with a slice missing.

Why You’ll Love It

  • High in Protein – The use of lean ground beef boosts the protein content of this recipe without overly increasing the fat content.
  • Feeds a Crowd – This recipe makes multiple servings, and can easily be doubled or tripled, making it great for family gatherings or meals with lots of leftovers.
  • Keeps Well – This shepherd’s pie keeps well in the fridge and freezer, making it a great meal prep idea or make-ahead meal.
Plate of lean ground beef, bowl of Worcestershire sauce, bowl of dried herbs, bowl of tomato paste, flour, garlic, carrots, onion, parmesan, bowl of frozen pean, jug of milk, and bowl of potatoes on a white background.

Ingredients + Substitutions

  • Ground Beef – To add some protein and make the meat filling. The recipe calls for lean ground beef, but any type of ground beef or ground meat will work. Ground lamb, ground venison, and ground turkey would all work well.
  • Potatoes – To add some carbohydrates and make the mashed potato topping. I used yellow potatoes (Yukon gold), but white potatoes (russet potatoes) would also work well.
  • Onion + Garlic – To flavor the meat filling. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Carrots + Peas – To add some veggies, fiber, and micronutrients. The recipe calls for carrots and frozen peas, as I think they provide the best flavor; however, green beans, frozen corn, or frozen vegetables would also work well. See the notes section of the recipe card for details.
  • Herbs – To flavor the ground beef mixture. The recipe calls for dried parsley, rosemary, and thyme, but you can use fresh herbs if preferred. See the notes section of the recipe card for details.
  • Worcestershire Sauce – To flavor the ground beef.
  • Tomato Paste – To thicken the ground beef filling.
  • Flour – To thicken the meat filling. You can use 1-to-1 gluten-free flour if needed.
  • Beef Broth – To flavor the meat filling and make a gravy. The recipe calls for beef broth, but chicken broth will also work. You can also swap 1/2 of the beef broth for red wine if you want to add some extra flavor.
  • Butter – To make the mashed potatoes rich and creamy.
  • Milk – To make the mashed potatoes, heavy cream would also work well.
  • Parmesan – To make the cheesy mashed potatoes. The recipe calls for Parmesan cheese, but you can use shredded cheddar cheese if preferred.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – Sea salt and freshly ground black pepper to season.
Grid of 4 images of a cast-iron skillet with cooked ground beef; a cast-iron skillet with cooked ground beef with gravy and carrots; a cast-iron skillet with cooked ground beef with gravy and carrots and frozen peas on top; and a cast-iron skillet with shepherd's pie filling.

Dietary Adaptions

To Make it Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour or cornstarch, and use gluten-free Worcestershire sauce and certified gluten-free beef broth.

To Make it Dairy-Free: Swap the milk for almond milk, swap the butter for 3 tablespoons of olive oil, and omit the parmesan cheese.

Grid of 4 images with a pot of boiled potatoes, butter, and milk; a pot of mashed potatoes; a baking dish with shepherd's pie filling; and a baking dish with shepherd's pie filling and mashed potatoes on top.

Red’s Nutrition Tip

This recipe calls for lean ground beef; however, if you’d like to reduce the fat and calorie content further, you can use extra-lean ground beef. Not only are these cuts the leanest cuts of beef, but they are also some of the best food sources of iron.

Serving Suggestions

This classic shepherd’s pie is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed on its own or adapted to suit your personal calorie or macro needs, for example:

  • To make it lower in fat, swap the lean ground beef for extra-lean ground beef, and use half the amount of butter in the mashed potatoes.
  • To make it higher in fiber, add an additional cup of frozen peas or frozen corn to the meat filling.
  • To make it low-carb, swap the mashed potatoes for mashed cauliflower topping.
Large baking dish of shepherd's pie with a bowl of fresh parsley, plate, tea towel on the side on a white background.

Storage + Reheating

To Refrigerate: Allow the shepherd’s pie to cool completely, then cover the baking dish with plastic wrap or aluminum foil, or transfer it to an airtight container, and store leftovers in the fridge for up to 4 days.

To Freeze: Once cooked, allow the shepherd’s pie 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 them in the freezer for up to 3 months.

To Reheat: From the fridge, transfer the whole shepherd’s pie, covered with aluminum foil, to the oven at 350°F for 20-30 minutes until heated through and bubbling. Individual portions can be reheated in an oven-safe casserole 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 shepherd’s pie 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 foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

More Ground Beef Recipes:

White Bean Turkey Chili

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Ready in 30 minutes and cooked in one pot, this white bean turkey chili is a hearty, healthy, high-protein, and high-fiber meal. Not to mention, it feeds a crowd and can easily be doubled or tripled, making it a great game day meal.

Close up of a bowl of white bean turkey chili with diced avocado, shredded cheese, cilantro, and green onion on top with a silver spoon on a blue and white striped tea towel on a white background.

While it may be bland in color, this white bean turkey chili recipe is anything but bland in flavor. Unlike a classic chili, which uses red meat and dark beans, this chili uses lean ground turkey, tomatillos, and white beans to create a hearty chili that still packs a punch.

Plus, it’s high in protein and fiber, while being low in fat and calories. This allows you to enjoy a generous portion while still supporting your health goals, be it to create a calorie deficit, maintain weight loss, or gain healthy weight.

Two white speckled bowls of white bean turkey chili with small bowls of sliced green onion and shredded cheese and a lime wedge on a white background with a stripped blue and white tea towel.

Why You’ll Love It

  • Made in One Pot – This one-pot recipe keeps prep, cooking, and cleanup time to a minimum.
  • High in Protein – The combination of ground turkey and white beans gives this white turkey chili almost 40 grams of protein per serving.
  • Keeps Well – This chili keeps well in the fridge and freezer, making it a great meal prep idea.
Plate of lean ground turkey, jar of chicken broth, bowls of spices, fresh cilantro, white beans, and crushed tomatillos with an onion, green bell pepper, jalapeño, lime, bay leaf, and garlic cloves on a white background.

Ingredients + Substitutions

  • Ground Turkey – To add some lean protein. I used regular ground turkey, but lean ground turkey or ground chicken will also work well.
  • White Beans – To add some plant-based protein and fiber. I used cannellini beans (white kidney beans) and navy beans, but any white, canned beans will work well, such as Great Northern beans or pinto beans.
  • Tomatillos – To add some veggies and flavor. The recipe calls for canned tomatillos; however, if you can’t find any, you can use tomatillo salsa (salsa verde) or canned red tomatoes if needed. See the notes section of the recipe card for details.
  • Onion + Garlic – To flavor the chili. The recipe calls for a whole onion and fresh garlic cloves, but onion powder and garlic powder will also work. See the notes section of the recipe card for details.
  • Peppers – To add some veggies. The recipe calls for a green bell pepper and jalapeño, but any type and color of pepper will work.
  • Spices – A combination of chili powder, cumin, and coriander to add some spice and flavor to the chili.
  • Broth – The recipe calls for chicken broth, but beef broth and water will also work.
  • Cilantro – To add some brightness and color.
  • Lime Juice – To balance the flavor. The recipe calls for fresh lime juice, but bottled lime juice will also work.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of images of a a large pot of cooked ground turkey; a pot of cooked ground turkey with onion, peppers, and spices; a pot of cooked ground turkey with veggies, spices, tomatillos, and white beans; and a pot of ground turkey, crushed tomatillos, white beans, broth, and a bay leaf.

Red’s Nutrition Tip

This turkey white bean chili is a good source of protein, fiber, and iron, thanks to the combination of lean ground turkey and beans. Turkey and beans are good sources of animal and plant protein, while beans are one of the best sources of fiber, and both are foods high in iron, making this a particularly nutrient-dense dish.

Can you make it in a slow cooker?

Yes, you can make this white bean turkey chili in a slow cooker or crock pot. Simply brown the ground turkey as per the instructions, then add it to a slow cooker along with all of the other ingredients, except the cilantro and lime juice, and cook on high for 3-4 hours or on low for 6-8 hours. Once cooked, add the freshly chopped cilantro and lime juice, stir to combine, taste, and adjust seasoning as needed before serving.

Serving Suggestions

This turkey white bean chili is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed on its own or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of ground turkey to the recipe, along with additional broth as needed.
  • To make it higher in fiber, add an additional can of white beans to the recipe, along with additional broth as needed.
  • To make it higher in carbs, serve the chili with a side of white rice and/or tortilla chips.
  • To make it higher in fat, top the chili with shredded cheddar cheese or shredded Monterey Jack cheese, sour cream, and/or avocado.
Large red pot of cooked turkey white bean chili with a wooden serving spoon and freshly chopped cilantro on top on a white background.

Storage + Reheating

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

To Freeze: Transfer the cooled turkey chili to an airtight container and freeze for up to 3 months.

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

More Chili Recipes:

 

Butternut Squash and Spinach Lasagna

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Filled with a creamy roasted butternut squash puree and layers of cheese, this butternut squash and spinach lasagna balances sweet and savory flavors to create a hearty and healthy vegetarian meal.

Slice of butternut squash and spinach lasagna on a white plate with freshly grated parmesan cheese and fried sage on top on a white background.

On a cold night, there is nothing I love more than comfort food, and this vegetarian roasted butternut squash lasagna recipe is exactly that. Layered with a creamy butternut squash sauce and spinach ricotta mixture, it’s rich and delicious, all while still being healthy and nutrient-dense.

Although it does require some time to prepare, it’s well worth the labor of love. So, make it on a Sunday, enjoy a delicious dinner, and have leftovers for days to come. It’s a great dish to add to your lasagna repertoire, along with my ricotta and vegetable lasagna and zucchini lasagna.

Casserole dish filled spinach and butternut squash lasagna with fried sage leaves and freshly grated parmesan cheese on top with a green tea towel and silver spatula on the side on a white background.

Why You’ll Love It

  • Vegetarian – This meatless lasagna is something everyone can enjoy.
  • Rich in Fiber – The combination of lasagna noodles, butternut squash, and spinach gives this lasagna over 5 grams of fiber per serving.
  • Feeds a Crowd – This recipe makes multiple servings, making it great for a family dinner or a make-ahead meal idea.
Bowl of cubed ricotta cheese, bowl of frozen spinach with jars of nutmeg and sage, an onion and garlic loves, a small bowl with an egg, and a plate with lasagna noodles, ball of mozzarella cheese, and parmesan cheese on a white background.

Ingredients + Substitutions

  • Lasagna Noodles – To add some complex carbohydrates and make the lasagna. The recipe calls for regular lasagna noodles, but you can use no-boil lasagna noodles if preferred. See the notes section of the recipe card for details.
  • Butternut Squash – To make the butternut squash puree and add some fiber. I used a fresh butternut squash, but you can use frozen butternut squash if preferred. See the notes section of the recipe card for details.
  • Spinach – To add some leafy greens, micronutrients, and additional fiber. The recipe calls for frozen spinach, but you can use fresh spinach if preferred. See the notes section of the recipe card for details.
  • Ricotta – To add some vegetarian protein. You can use whole milk or low-fat ricotta cheese.
  • Parmesan – To add some more protein and healthy fats.
  • Mozzarella – To create a cheesy topping and add more protein and healthy fats.
  • Egg – To help thicken and bind the spinach ricotta mixture.
  • Onion + Garlic – To add some flavor. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Sage + Nutmeg – To flavor the butternut squash purée and spinach ricotta mixture, although optional.
  • Fresh Sage – To serve, although optional.
  • Olive Oil – To roast the butternut squash and add some healthy fats.
  • Salt and Pepper – To season.
Grid of four images of a glass bowl of ricotta cheese, parmesan, spinach, egg, nutmeg, salt, and pepper; a glass bowl of spinach ricotta mixture; a food processor with roasted butternut squash, onion, and garlic, ricotta cheese, and sage; a food processed with creamy butternut squash mixture.

Dietary Adaptions

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

To Make it Dairy-Free: This recipe cannot be made dairy-free.

A grid of four images of a baking dish with lasagna noodles; a baking dish with a layer of creamy butternut squash mixture; a baking with spinach ricotta mixture; and a baking dish with creamy butternut squash mixture with shredded mozzarella cheese on top.

Red’s Nutrition Tip

This lasagna is a great source of fiber; however, you can increase the fiber content even further by using whole wheat lasagna noodles. While white and whole wheat pasta contain a similar amount of calories, carbohydrates, and protein, whole wheat pasta contains significantly more fiber.

Serving Suggestions

This butternut squash lasagna is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed on its own or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add a can of white beans (drained and rinsed) to the butternut squash mixture.
  • To make it lower in fat, use low-fat ricotta and mozzarella cheese.
  • To make it higher in fiber, use whole wheat lasagna noodles and/or serve the lasagna with a side salad.
Large white baking dish with roasted butternut squash and spinach lasagna cut into slices on a white background.

Storage + Reheating

To Refrigerate: Allow the lasagna to cool completely, then cover the baking dish with aluminum foil or transfer it to an airtight container, and store leftovers in the fridge for up to 5 days.

To Freeze: To freeze whole, allow the butternut squash lasagna 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 them in the freezer for up to 3 months.

To Reheat: From the fridge, transfer the whole lasagna, covered, to the oven at 350°F for 20-30 minutes until heated through and bubbling. Individual portions can be reheated in an oven-safe casserole 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 lasagna 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 foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

Close of up ricotta, spinach, and butternut squash lasagna sliced in a baking dish with fried sage leaves on top.

More Butternut Squash Recipes:

Muesli vs. Granola: Which is Healthier?

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Both muesli and granola are oat-based breakfast cereals, but which is the healthier choice? Here is a breakdown of the ingredients, preparation methods, and nutritional values of muesli vs. granola so you can make an informed choice.

Grid of two images of muesli and granola.

Table of contents

What’s the difference between muesli and granola?

Both muesli and granola are oat-based cereals; however, they differ in their ingredients, preparation method, and texture.

Muesli is a raw, uncooked breakfast cereal made from rolled oats, nuts, seeds, and dried fruits. It is a popular Swiss breakfast that is typically soaked in milk and/or yogurt and served cold.

There are many styles of muesli, including the popular Bircher muesli, which was invented around 1900 by Swiss doctor Maximilian Bircher-Benner (1). Bircher muesli is said to be the original overnight oats, and is made by soaking muesli with sweetened condensed milk, freshly grated apple, and lemon juice.

Granola is a toasted breakfast cereal made from rolled oats, nuts, seeds, dried fruits, sugar, and/or oil.

Granola is said to have been introduced in America in 1863 by Dr. James Caleb Jackson, with the original recipe consisting of baked graham flour (2). While the first version was not an immediate success, soon afterwards, Dr. John Harvey Kellogg made a mixture of wheat flour, oatmeal, and cornmeal. Abeit it wasn’t until the late 1960s that Layton Gentry created a modern version of granola and turned it into a mass-market item in the cereal aisle.

FeatureMuesliGranola
IngredientsRolled oats, nuts, seeds, and dried fruitsRolled oats, nuts, seeds, dried fruits, sugar, and oil
PreparationRaw, unbakedToasted, baked
SweetenersNone, typicallyAdded sugar, honey, or maple syrup
Binding AgentNoneOil, or butter
TextureCrunchy, chewy, flakyCrunchy with clusters

Ingredients in Muesli vs. Granola

Given that both muesli and granola are recipes, their ingredients can vary widely from one version or brand to the next. While they generally contain rolled oats, nuts, seeds, and dried fruits, the exact types and additional ingredients differ, which influences their nutritional value.

For instance, some versions of muesli and granola contain high-protein nuts, such as almonds, while some contain higher-fat nuts, such as pecans. Other versions may contain high-protein seeds, such as pumpkin seeds, while some contain high-fat seeds, such as flax seeds and pumpkin seeds.

Additionally, some versions of granola are sweetened with white sugar, while others use natural sweeteners, such as honey or maple syrup. Moreover, both muesli and granola can include other grains (such as barley flakes, puffed rice, or quinoa), additional spices, dried fruits, such as raisins or dried cranberries, or even dark chocolate chips.

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

  • Bob’s Red Mill® Country Style Muesli: Whole Grain Wheat, Dates, Sunflower Seeds, Raisins (Raisins, Sunflower Oil), Whole Grain Rye, Barley, Whole Grain Oats, Whole Grain Triticale (Wheat), Almonds, Flaxseed, and Walnuts.
  • Alpen® Original Muesli: Whole Grain Oats, Whole Grain Wheat, Raisins (Coated with Expeller Pressed Sunflower Oil), Brown Cane Sugar, Almonds, Hazelnuts.
  • Familia® Swiss Muesli: Whole Grain Oat Flakes, Apple Flakes [Whole Grain Flour (Wheat, Rye, Barley), Sugar, Apples], Whole Grain Wheat Flakes, Raw Sugar, Raisins (Sunflower Oil), Gianduja (Sugar, Hazelnuts), Roasted Almonds.

Here are the ingredients in the most popular granola brands in the US (6, 7, 8):

  • Nature Valley® Oats & Honey Crunchy Granola: Whole Grain Oats, Sugar, Canola and/or Sunflower Oil, Rice Flour, Honey, Brown Sugar Syrup, Salt, Baking Soda, Soy Lecithin, Natural Flavor.
  • Nature’s Path® Dark Chocolate & Red Berries Granola: Whole Grain Rolled Oats, Cane Sugar, Sunflower and/or Soy Oil, Fair Trade Dark Chocolate Chunks (Cane Sugar, Unsweetened Chocolate, Cocoa Butter, Vanilla Extract), Dried Coconut, Fair Trade Cocoa Powder, Freeze-Dried Strawberries, Freeze-Dried Raspberries, Rice Starch, Sea Salt, Chocolate Flavor, Tocopherols.
  • Purely Elizabeth® Ancient Grain Granola: Oats, Coconut Sugar, Coconut Oil, Sunflower Seeds, Puffed Amaranth, Quinoa Flakes, Chia Seeds, Cinnamon, Sea Salt.
Infographic of muesli vs. granola nutritional values.

Muesli vs. Granola: Nutrition Comparison

Here is a comparison of the nutritional value of a 1/2-cup (55-gram) serving of muesli and granola (9, 10).

Nutrition per 1/2 cupMuesliGranola
Calories194 calories231 calories
Protein6.2 grams5.4 grams
Fat1.8 grams7.2 grams
Carbohydrates41.6 grams37.0 grams
Fiber5.0 grams4.1 grams
Sugar11.0 grams12.2 grams

Calories

Granola typically contains more calories than muesli. A 1/2 cup serving of muesli contains 194 calories, while a 1/2 cup serving of granola contains 231 calories.

The higher calorie content of granola is due to the added sweeteners and oil required for binding and baking.

Protein

Muesli and granola contain similar amounts of protein. A 1/2 cup serving of muesli contains 6.2 grams of protein, while a 1/2 cup serving of granola contains 5.4 grams of protein.

The protein content of muesli and granola is provided by the nuts, seeds, and whole grains.

Fat

Granola typically contains more fat than muesli. A 1/2 cup serving of muesli contains 1.8 grams of fat, while a 1/2 cup serving of granola contains 7.2 grams of fat.

Both muesli and granola contain healthy fats from nuts and seeds; however, the higher fat content of granola is due to the added oil.

Carbohydrates

Muesli and granola contain similar amounts of carbohydrates. A 1/2 cup serving of muesli contains 41.6 grams of carbohydrates, while a 1/2 cup serving of granola contains 37.0 grams of carbohydrates.

The carbohydrates in muesli and granola are mostly from the whole grains and dried fruit, and added sweeteners in the case of granola.

Fiber

Muesli typically contains slightly more dietary fiber than granola. A 1/2 cup serving of muesli contains 5.0 grams of fiber, while a 1/2 cup serving of granola contains 4.1 grams of fiber.

The higher fiber content of muesli is generally due to the fact that it is a mixture of unprocessed whole ingredients.

Sugar

Granola typically contains more sugar than muesli. A 1/2 cup serving of muesli contains 11.0 grams of fat, while a 1/2 cup serving of granola contains 12.2 grams of fat.

While both granola and muesli typically contain dried fruits, which naturally contain sugar, the high sugar content of granola is largely due to the added sugar from sweeteners.

Other Factors to Consider

Here are some other factors to consider in the muesli vs. granola debate.

Allergies

Neither muesli nor granola is inherently gluten-free. While oats are a gluten-free grain, they are prone to cross-contamination during production, and some versions contain gluten-containing grains (11). For individuals with celiac disease or gluten intolerance, it is best to opt for certified gluten-free muesli and granola.

Digestion

Both granola and muesli are good sources of fiber, which supports digestive health; however, because muesli is uncooked, the raw oats, which contain antinutrients, can be difficult for some individuals to digest if unsoaked (12). Given that some forms of granola are more processed foods than others, the added sugars can make digestion uncomfortable for some individuals.

Serving

Unlike muesli, which is made of uncooked oats, granola is ready to eat and can easily be eaten on its own for breakfast or as a simple snack. On the contrary, muesli is rarely eaten raw; rather, it is typically soaked overnight and served cold.

So, which one is healthier?

While muesli is generally healthier than granola, as it’s typically minimally processed, lower in calories, lower in sugar, and higher in fiber, both are healthy choices and can be included in a healthy diet.

Both granola and muesli can be served with a source of protein, such as milk, yogurt, Greek yogurt, or skyr, and fresh fruits to create a balanced meal to start the day. And low sugar options of both are available if preferred, and are particularly helpful for individuals counting calories or macros for weight loss goals.

You can also make your own muesli, granola, or granola bars, with these quick, easy, and healthy recipes:

The Bottom Line

Muesli and granola are both oat-based cereals; however, muesli is generally a healthier choice given it’s lower in calories, lower in sugar, and higher and fiber. Nevertheless, both granola and muesli can included in a healthy and balanced diet regardless of health goals.

Cottage Cheese Egg Casserole

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Turn cottage cheese into a hearty, high-protein breakfast with this cottage cheese egg casserole recipe. You can enjoy it on its own for a gluten-free, low-carb breakfast or with a slice of toast and fruit for a more well-balanced meal.

Slice of cottage cheese egg casserole on a white plate with a fork on a wood cutting board on a white background.

Cottage cheese is certainly having a moment, but if you’re an OG cottage cheese lover like me, you know how versatile and delicious this humble ingredient can be. It’s soft, creamy, and slightly tangy, and works equally well in sweet and savory recipes.

While a bowl of cottage cheese is a good way to start the day, this easy cottage cheese egg bake recipe is another great way to use it. By blending cottage cheese with eggs, you can create a creamy cottage cheese and egg mixture that is baked into a smooth and fluffy casserole. Plus, it can be easily customized with your favorite seasonal vegetables, herbs, and spices to create a delicious breakfast.

Baking dish of cottage cheese egg bake with a cup of coffee in a green mug and a bowl of sliced green onions and a tea towel on the side on a white background.

Why You’ll Love It

  • Easy to Make – This blend, dump, and bake dish can be prepared in 10 minutes.
  • High in Protein – The combination of eggs and cottage cheese gives this egg bake 18 grams of protein per serving.
  • Keeps Well – This cottage cheese egg casserole keeps well in the fridge, making it a great meal prep idea for easy breakfasts.
Bowl of eggs, shredded cheese, cottage cheese, and spinach with garlic cloves, onion, and red bell pepper on a white background.

Ingredients + Substitutions

  • Eggs – To add some protein. The recipe calls for whole eggs, but you can use some egg whites if preferred. See the notes section of the recipe card for details.
  • Cottage Cheese – To boost the protein content. I used full-fat cottage cheese, but you can use low-fat cottage cheese if preferred.
  • Cheddar Cheese – To make it extra cheesy and add a bit more protein. The recipe calls for cheddar cheese, but you can use any shredded cheese you like. Mozzarella cheese would work particularly well.
  • Onion + Garlic – To flavor the egg bake. The recipe calls for a whole onion and garlic, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Bell Pepper – To add some veggies and color. I used a red bell pepper, but any color will work.
  • Spinach – To add some greens and fiber. I used fresh, baby spinach, but you can use frozen spinach if preferred. See the notes section of the recipe card for details.
  • Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: This recipe cannot be made dairy-free.

Grid of four images with a pan of sautéed vegetables; a blender with eggs, cottage cheese, salt, and pepper; a blender with cottage cheese egg mixture; and a baking dish of cottage cheese egg mixture with sautéed vegetables.

Red’s Nutrition Tip

Not only are eggs and cottage cheese both great sources of protein, but they are also great sources of healthy fats. They both contain a balance of saturated and unsaturated fat (monounsaturated and polyunsaturated fat) and are rich sources of fat-soluble vitamins.

Serving Suggestions

This egg cottage cheese casserole is filled with protein and fat. To make it a more balanced meal, I’d recommend serving it with a source of complex carbohydrates and fiber. It can also be adapted to suit your personal calorie or macro needs, for example:

  • To add more protein, add some cooked breakfast sausage, such as pork, turkey, or chicken sausage, or serve it with a side of regular or turkey bacon.
  • To make it lower in fat, use low-fat cottage cheese and/or swap some of the eggs for egg whites.
  • To make it higher in fiber, add some roasted sweet potatoes to the casserole and/or serve it with whole-grain bread.
White plate with a slice of cottage cheese egg casserole with a fork and tea towel on the side on a white background.

Storage + Reheating

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

To Freeze: To freeze it whole, allow the egg casserole to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months. Individual pieces can be frozen in an airtight container.

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

More Cottage Cheese Recipes

Chicken Tortilla Soup

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Topped with homemade crispy tortilla strips and filled with tender chicken, this chicken tortilla soup is a hearty, filling, and high-protein meal. It’s a great one-pot meal that will warm you up on a cold day.

Two bowls of chicken tortilla soup with a gold spoon with a sliced avocado, lime wedges, and fresh cilantro on top and crispy tortilla strips on the side with a grey and white tea towel on a white background.

If you’ve been around here a while, you’ll know a love a hearty chicken soup, so this chicken tortilla soup recipe is just another idea you can add to the repertoire. The combination of chicken, beans, and corn ensures the soup is thick and filling, while the spices and toppings add a nice boost of flavor.

Plus, it’s a great way to repurpose leftover chicken into a crowd-pleasing and family-friendly meal that you can enjoy on a cold day.

Close up of a speckled white bowl of chicken tortilla soup crushed tortilla strips, lime, avocado, and cilantro on top with a gold spoon on a white background.

Why You’ll Love It

  • High in Protein – The combination of shredded chicken and black beans gives this soup over 40 grams of protein per serving.
  • Full of Fiber – The combination of beans, corn, and tortilla strips boosts the fiber content of this soup to 15 grams of fiber per serving.
  • Keeps Well – This chicken tortilla soup keeps well in the fridge and freezer, making it a great meal prep idea.
Plate of raw chicken breasts with an onion, jalapeno, garlic cloves, corn tortillas and bowls of spices, frozen corn, black beans, diced tomatoes, crushed tomatoes, and broth.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for boneless, skinless chicken breasts, but you can use leftover rotisserie chicken if preferred. See the notes section of the recipe card for details.
  • Tortillas – To add some complex carbohydrates and make the crispy tortilla strips. The recipe calls for corn tortillas, but flour tortillas will also work. You can also omit them completely and use tortilla chips instead.
  • Black Beans – To add some plant-based protein and fiber.
  • Corn – To add some carbohydrates, fiber, and color. The recipe calls for frozen corn, but canned corn will also work. See the notes section of the recipe card for details.
  • Tomatoes – To thicken the soup. I used fire-roasted tomatoes, but any style of diced and crushed tomatoes will work.
  • Onions + Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but onion powder and garlic powder will also work well. See the notes section of the recipe card for details.
  • Jalapeño – To add some spice, although optional. You can swap it for green chilies or bell peppers if preferred.
  • Spices – To flavor the soup. The recipe calls for a combination of chili powder, cumin, oregano, and salt, but you can use a pre-made taco seasoning if preferred. See the notes section of the recipe card for details.
  • Broth – To add more flavor to the soup, but water will also work.
  • Fresh Cilantro – To add some greens and brighten the flavor.
  • Limes – Some fresh lime juice to balance the flavors.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of four images of a pot with sautéed onion, garlic, jalapeno, and spices; a pot of sautéed veggies with crushed and diced tomatoes, corn, black beans, and broth; pot of tomato broth with veggies and raw chicken; pot of tomato broth with shredded chicken on top.

Red’s Nutrition Tip

This soup contains a whopping 41 grams of protein per serving, thanks to the combination of plant and animal protein. Combining protein sources is a great way to increase the protein content of a meal with minimal effort.

Serving Suggestions

This chicken tortilla soup is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of chicken breasts to the recipe, along with more broth or water.
  • To make it higher in fiber, add an additional can of beans to the recipe, along with more broth or water.
  • To make it higher in fat, turn it into a creamy chicken tortilla soup by adding a bit of heavy cream once it’s cooked.
  • To add extra flavor, top the soup with diced avocado, shredded cheese, sour cream, hot sauce, and/or fresh cilantro.
Large baking sheet with parchment paper with raw tortilla strips covered in olive oil on top.
Large baking sheet with parchment paper with crispy tortilla strips on top.

Can you make it in a slow cooker?

Yes, you can make this chicken tortilla soup in a slow cooker. Simply add all of the soup ingredients, except the lime juice and cilantro, to a slow cooker, stir to combine, then cook on high for 3-4 hours or high for 6-8 hours. Once cooked, transfer the chicken breasts to a cutting board, shred them into bite-sized pieces, then return them to the slow cooker and stir to combine. Then add the lime juice and chopped cilantro, stir again, taste, and adjust seasoning as needed.

Large pot of chicken tortilla soup with a wooden spoon on a white background with salt, pepper, avocados, a bowl of crispy tortilla strips, and bowl of fresh cilantro on the side with a grey and white tea towel.

Storage + Reheating

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

To Freeze: Once cooled, you can freeze chicken tortilla soup in an airtight container(s) in the freezer for up to 3 months.

To Reheat: Once thawed, the soup can be reheated in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 2-3 minutes.

More Mexican-Inspired Chicken Recipes:

56 Code Words for Sugar

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While most people know added sugar is not ideal, navigating food labels can be confusing, particularly because there are so many “code” words for sugar. Here is a comprehensive list of words for sugar, so you can make informed food choices.

Bowls of sugar brown, brown sugar, demerara sugar, raw sugar, and white sugar on a dark grey background.

Table of contents

Understanding Names for Added Sugar

The term “sugar” refers to a sweet-tasting carbohydrate, which is the body’s main source of fuel. It is naturally occurring in many foods, known as natural sugar; however, it can also be found in refined and processed forms, known as added sugar.

While most people think of added sugar as table sugar (or white sugar), it comes in many forms, including solids, crystals, liquids, and syrups. These sources of sugar are often labelled under different names on processed foods, from ice cream to cereal bars and salad dressings.

Added sugars are added to food products for a variety of reasons, including to add sweetness, increase palatability, improve texture, extend shelf life, or enhance fermentation (1). Although some of these uses can improve nutritional value, others merely increase the total and added sugar content of a food, which provides little to no health benefits outside of being a source of energy.

Exactly how much sugar a person should consume per day depends on a number of health and lifestyle factors; however, limiting sugar intake is best for optimal health. Although there are many ways to reduce your sugar intake, learning to read food labels and identify sources of hidden sugars can help to support your healthy eating goals.

Infographic of code words for sugar.

List of Other Words for Sugar

Here is a list of the different names for sugar and the code words you can look for in an ingredient list on a nutrition facts label, organized alphabetically by category.

Simple Sugars

Simple sugars are the most basic form of carbohydrates. Sugars are made up of monosaccharides (glucose, fructose, and galactose), which consist of one sugar unit, and disaccharides (sucrose, maltose, and lactose), which consist of two sugar units (2). These sugars occur naturally in whole foods, but can be isolated from their source, refined, and used as added sugar in food production. Words for simple sugars include:

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

Solid or Granulated Sugars

Solid and granulated sugars are crystalline forms of sugar. They are most commonly made from sugar cane and sugar beets; however, they can be made from alternative sources and are produced through a process of crushing, boiling, crystallizing, spinning, and drying (3, 4). Words for solid and granulated sugars include:

  • Beet sugar
  • Brown sugar
  • Cane juice crystals
  • Cane sugar
  • Castor sugar
  • Coconut sugar
  • Confectioner’s sugar
  • Corn syrup solids
  • Date sugar
  • Demerara sugar
  • Dextrin
  • Ethyl maltol
  • Florida crystals
  • Golden sugar
  • Grape sugar
  • Icing sugar
  • Invert sugar
  • Maltodextrin
  • Maple sugar
  • Muscovado sugar
  • Palm sugar
  • Panela sugar
  • Powdered sugar
  • Rapadura
  • Raw sugar
  • Refiner’s sugar
  • Table sugar
  • Turbinado sugar
  • Yellow sugar

Liquid or Syrup Sugars

Liquid sugars and syrups are sweet, viscous solutions. They are made from the liquid of dissolved sugar, starches, fruits, or plants. These sugars also include natural sweeteners, such as agave, honey, and maple syrup, which offer some vitamins, minerals, and health benefits.

  • Agave nectar
  • Barley malt syrup
  • Blackstrap molasses
  • Brown rice syrup
  • Buttered syrup
  • Caramel
  • Carob syrup
  • Corn syrup
  • Evaporated cane juice
  • Fruit juice concentrate
  • Golden syrup
  • High fructose corn syrup (HFCS)
  • Honey
  • Malt syrup
  • Maple syrup
  • Molasses
  • Refiner’s syrup
  • Rice syrup
  • Sorghum syrup
  • Treacle

The Bottom Line

Although added sugar don’t need to avoided completely, as there is a room for a moderate amount in a healthy and balanced diet, understaind how to identify code words for sugar can help to make more informed food choice. Words ending in “ose” or with the terms “sugar”, “syrup” or “concentrate” in the name can help to identify hidden sugars in processed foods.

Red Thai Chicken Curry

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Ready in 30 minutes, this red Thai chicken curry is perfect for a quick weeknight meal. It turns humble ingredients into a dish filled with tender chicken and creamy red curry sauce that is high in protein and full of flavor.

Close up of a bowl of red Thai chicken curry with white rice on the side and fresh cilantro on top with a green tea towel on a white background.

If you’ve never bought or used curry paste, allow me to introduce you to your new favorite pantry staple. Curry paste, be it Thai or Indian, is a pre-made wet mixture of fresh ingredients, herbs, and spices used to make curries, but can also be used in soups, stir-fries, or as a marinade for meats and tofu.

Thai curry paste can be found in most major grocery stores in a variety of colors, including red, yellow, and green, which represent a mixture of different ingredients and flavors. Red curry paste is the most popular and easiest to find, and is typically made from chilies, spices, lemongrass paste, galangal, and/or kaffir lime leaves.

And, the best part is, it’s incredibly easy to use and stores well in the fridge, so you can buy a jar and use it for weeks to come. It’s perfect for nights when you want a flavorful meal without much effort, as you can skip the Thai food takeout and replicate its flavors with this Thai red chicken curry recipe at home.

Pot of Thai red curry chicken with a wooden spoon and a bowl of cooked rice, fresh cilantro, and a green tea towel on the side on a white background.

Why You’ll Love It

  • Ready in 30 Minutes – This red chicken curry is quick and easy to make, perfect for a weeknight meal.
  • Made in One Pot – This one-pot recipe keeps cleanup to a minimum.
  • High in Protein – With over 29 grams of protein per serving, this is a hearty and filling meal.
Plate of white chicken breasts with a bowl of brown sugar, fish sauce, and red curry paste with a can of coconut milk with garlic cloves, fresh ginger, green beans, red bell pepper, onion, and broth on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for chicken breasts, but chicken thighs will also work well.
  • Curry Paste – To flavor the curry. The recipe calls for Thai red curry paste, but green curry paste will also work well. My preferred Thai curry paste is Thai Kitchen, but any brand of store-bought curry paste will work.
  • Coconut Milk – To add some healthy fats and make the curry rich and creamy. You can use full-fat or light coconut milk.
  • Onion + Garlic + Ginger – To flavor the curry. The recipe calls for a whole onion, garlic cloves, and fresh ginger, but you can use onion, garlic, and ginger powder if needed. See the notes section of the recipe card for details.
  • Vegetables – To add some color, fiber, and micronutrients. The recipe calls for red bell pepper and green onions, but frozen stir-fry vegetables, snow peas, sliced carrots, and/or bamboo shoots would also work well.
  • Broth – To make the flavorful sauce. The recipe calls for chicken broth, but vegetable broth or water will also work.
  • Brown Sugar – To balance the flavor and add a hint of sweetness, although optional.
  • Fish Sauce – To flavor the sauce, although optional.
  • Coconut Oil – To cook, olive oil will also work.
  • Rice – To add some complex carbohydrates. I used jasmine rice, but any white or brown rice will work. See the notes section of the recipe card for details.

Dietary Adaptions

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

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

Grid of images of a pot of cooked sliced chicken, pot of cooked chicken covered in red curry paste, pot with chicken in a creamy red Thai curry sauce, and a pot with chicken, creamy red Thai curry sauce, sliced bell pepper and green beans.

Red’s Nutrition Tip

The recipe calls for coconut oil, because it’s one of the best coooking oils, but you can use olive oil, avocado oil, or canola oil if needed.

Serving Suggestions

When served with rice, this red Thai chicken curry is a balanced meal with protein, carbohydrates, fiber, and fat. You can enjoy it as is, or adapt it to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of chicken to the recipe.
  • To make it higher in fiber, add a can of chickpeas to the curry, and/or serve it with brown rice instead of white rice.
  • To make it lower in fat, swap light coconut milk.
  • To make it low-carb, enjoy the curry on its own or serve it with cauliflower rice instead of white rice.
Overhead of two bowls of Thai red chicken curry with white rice and fresh cilantro with a green tea towel, silver spoon and fork, fresh cilantro, and hot sauce on the side.

Storage + Reheating

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

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

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

More Chicken Curry Recipes:

9 Leanest Cuts of Beef

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Red meat is often said to be an unhealthy choice; however, it’s one of the most nutrient-dense whole foods, and moderate amounts of lean beef can easily be included in a healthy diet. Here is a ranking of the leanest cuts of beef.

Red graphic of cow with sections of beef cuts identified on a beige background.

Table of contents

What makes a cut of beef lean?

Lean cuts of beef are cuts that are high in protein but low in fat, particularly saturated fat. The USDA defines “lean” and “extra lean” beef based on its fat and cholesterol content per 100-gram (3.5-ounce) serving, specifically (1):

  • Lean Beef: Contains less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol.
  • Extra-Lean Beef: Contains less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.

Benefits of Lean Beef

Lean cuts of beef, as well as other lean meats, are good sources of high-quality protein and rich sources of micronutrients. Beef is a good source of iron, particularly heme iron, which is easily absorbed, as well as zinc, phosphorus, and B vitamins (2).

Lean beef is also a good source of energy, and its protein content helps to promote muscle growth and maintenance, and support immune function (3). Its low-fat content also makes it a high-protein, low-calorie food that is ideal for increasing protein intake, without overly increasing calorie intake. This makes lean beef a great choice for a healthy diet or for individuals looking to cut calories to create a calorie deficit to support weight loss.

Infographic of a ranking of the leanest cuts of beef.

List of the Leanest Cuts of Beef

Here is a list of the leanest beef cuts, ranked by total fat content per 3-ounce serving.

1. Eye of Round (Roast or Steak)

The eye of round is the leanest cut of beef. This cut comes from the hind leg of the cow and is given the name “eye” as it’s located in the center of the round primal. It is similar in shape to the tenderloin, a long, tapered, and boneless muscle, but it is firmer and less juicy.

While sections can be cooked as steaks, the roast is best suited for low and slow cooking methods, such as braising or oven roasting, or can be sliced thin for deli-style sandwiches or stir-fries.

Nutrition per 3-ounce serving of eye round roast (4):

  • Calories: 108
  • Protein: 19.7 grams
  • Fat: 3.18 grams
  • Saturated Fat: 1.11 grams

2. Top Round (Roast or Steak)

The top round is another lean, inexpensive cut from the rump and hind legs of the cow. It’s given the name “top” because it is located directly above the eye and bottom round in the round primal. The muscles in this area of the cow are much leaner as they are used for movement.

The top round is commonly sold as roast, ideal for braising and sous vide, and is the most popular cut for thin slices of roast beef; however, it is also used in premium hamburger blends.

Nutrition per 3-ounce serving of top round roast (5):

  • Calories: 109
  • Protein: 20.0 grams
  • Fat: 3.24 grams
  • Saturated Fat: 1.27 grams

3. Extra-Lean Ground Beef

Extra-lean ground beef is made from the leanest primal cuts of the cow, which typically include the sirloin and round portions. It has a maximum fat content of 10%, often labelled as 90% lean meat / 10% fat, but also found in 93% lean meat / 7% fat, 95% lean meat / 5% fat, or 97% lean meat / 3% fat versions.

Extra-lean ground beef is ideal for recipes where you can’t drain off beef juices, such as burgers, meat sauces, or casseroles.

Nutrition per 3-ounce serving of extra-lean ground beef (95% lean meat / 5% fat) (6):

  • Calories: 117
  • Protein: 18.2 grams
  • Fat: 4.25 grams
  • Saturated Fat: 1.85 grams

4. Top Sirloin Steak

The top sirloin steak is a lean cut with a strong beef flavor. This cut is from the top part of the sirloin subprimal, located between the loin and round in the hindquarter. Given it comes from an exercised part of the animal, it’s leaner than ribeye or filet mignon; however, it’s the most tender cut from the sirloin.

The top sirloin steak cooks quickly and is great for grilling and pan-searing, but also works well broiled, stir-fried, or cooked via the sous vide method.

Nutrition per 3-ounce serving of top sirloin steak (7):

  • Calories: 119
  • Protein: 18.7 grams
  • Fat: 4.86 grams
  • Saturated Fat: 1.96 grams

5. Flank Steak

Flank steak is a long, flat cut of beef from the abdominal muscles of the cow. It’s a boneless cut and is one of the best lean cuts for taste and tenderness. Slicing beef cuts against the grain is particularly useful for thin cuts like flank steak, as it makes the meat more tender and easier to chew.

Flank steak is best when braised or marinated and grilled, but can be smoked or broiled, and is often used in dishes such as tacos, fajitas, stir-fries, pasta, and salad.

Nutrition per 3-ounce serving of flank steak (8):

  • Calories: 123
  • Protein: 18.0 grams
  • Fat: 5.15 grams
  • Saturated Fat: 2.13 grams

6. Bottom Round (Roast or Steak)

Much like the top round, the bottom round is a lean cut of beef from the hardworking rump and hind legs of the cow. Located at the bottom of the round, hence the name, this cut has very little marbling.

While it can be used for steak, it’s best slow-cooked by braising or roasted and thinly sliced, and is also sometimes used in ground meat. It’s also a great choice for budget-friendly stew meat.

Nutrition per 3-ounce serving of bottom round steak (9):

  • Calories: 128
  • Protein: 18.0 grams
  • Fat: 5.60 grams
  • Saturated Fat: 1.96 grams

7. Top Loin Steak (New York Strip)

The boneless top loin steak, more commonly known as the New York strip steak, is a lean and naturally tender cut of beef. It is from the short loin, which is part of the loin subprimal, located on the upper back behind the ribs of the cow.

The New York strip steak is one of the most popular, as its moderate internal marbling makes it a more flavorful cut than the tenderloin, but leaner than the ribeye. It’s best for high-heat cooking such as grilling or pan searing.

Nutrition per 3-ounce serving of top loin steak (10):

  • Calories: 128
  • Protein: 19.4 grams
  • Fat: 5.67 grams
  • Saturated Fat: 2.47 grams

8. Tenderloin (Filet Mignon)

The tenderloin is a long, narrow, and lean muscle located within the loin. As the name suggests, it’s the most tender beef roast and is the source of the tenderloin steak or filet mignon. The tenderloin is also part of the T-bone and porterhouse steaks; however, their other components are not as lean.

Because it’s so lean, tenderloin can easily overcook and become dry, so it’s best enjoyed rare or medium-rare, grilled or cooked under the broiler.

Nutrition per 3-ounce serving of tenderloin steak (11):

  • Calories: 128
  • Protein: 18.4 grams
  • Fat: 6.04 grams
  • Saturated Fat: 2.17 grams

9. Bottom Sirloin (Tri Tip)

The tri-tip roast is a triangular, boneless, and fairly lean cut of beef from the bottom sirloin. The cuts from the bottom sirloin have a similar taste and texture to the flank steak, being flavorful but containing a prominent grain. It’s moderate marbling offers a similar texture to ribeye, but at a fraction of the cost.

Bottom sirloin tip, or tri-tip roast, is best cooked using a reverse-sear method; cooked slowly on a low heat, and then the cooked meat is seared in a cast-iron skillet or on a grill to develop a rich exterior crust.

Nutrition per 3-ounce serving of tri-tip roast (12):

  • Calories: 134
  • Protein: 17.5 grams
  • Fat: 6.53 grams
  • Saturated Fat: 2.40 grams

Ranking of the Leanest Cuts of Beef

Here is a ranking of cuts of beef per 3-ounce serving size.

CutEnergyProteinFatSaturated Fat
Eye of Round108 calories19.7 grams3.18 grams1.11 grams
Top Round109 calories20.0 grams3.24 grams1.27 grams
Extra-Lean Ground Beef (95/5)117 calories18.2 grams4.25 grams1.85 grams
Top Sirloin Steak119 calories18.7 grams4.86 grams1.96 grams
Flank Steak123 calories18.0 grams5.15 grams2.13 grams
Bottom Round128 calories18.0 grams5.60 grams1.96 grams
Top Loin Steak128 calories19.4 grams5.67 grams2.47 grams
Tenderloin128 calories18.4 grams6.04 grams2.17 grams
Bottom Sirloin134 calories17.5 grams6.53 grams2.40 grams
Lean Ground Beef (90/10)150 calories17.0 grams8.50 grams3.34 grams

All nutrition data is based on FoodData Central.

What are the fattiest cuts of beef?

The fattiest cuts of beef are those with the highest fat content and include ribeye steak, regular ground beef (80% lean meat / 20% fat), short ribs, T-bone steak, porterhouse steak, and brisket. These cuts are known for flavor and marbling and contain between 8-17 grams of fat and 3-7 grams of saturated fat per 3-ounce serving (13, 14, 15, 16, 17, 18).

Beef organ meats, which are known for being rich sources of protein, collagen, omega-3 fatty acids, and micronutrients such as iron and vitamin D, vary in fat content. While tongue and brain tend to be higher in fat, liver, kidney, heart, and tripe are relatively lean. Albeit, overall, eating organ meat provides numerous health benefits regardless of the cut.

Tips for Cooking Lean Beef Cuts

Lean cuts of beef are often less desirable because they tend to be dry and tough when cooked. The best way to prepare lean cuts of beef is to add moisture with marinades, sauces, or oils, and avoid overcooking by cooking them quickly on high heat, such as grilling, broiling, or stir-frying.

It is also best to rest lean cuts of beef after cooking and before slicing, as this helps the muscle fibers relax and allows the juices to reabsorb and redistribute throughout the cut to ensure the meat remains juicy, tender, and flavorful (19).

Finally, to ensure your cut of beef is extra lean, be sure to trim off any solid fat from roasts or steaks before cooking, and drain any rendered fat (grease) from ground beef once it’s browned.

The Bottom Line

Lean beef cuts are high in protein and low in fat, particularly saturated fat. The leanest cuts of beef include eye of round, top round, extra lean ground beef, top sirloin steak, and flank steak. If you’re unsure, look for cuts with the words “round” or “sirloin” in the name; these are always the leanest options.

Slow Cooker Vegetarian Chili

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This hearty, set-it-and-forget-it slow cooker vegetarian chili is full of flavor and easy to make. Simply combine all of the ingredients, add them to a slow cooker, and come home to a delicious and comforting meal.

Two bowls of slow cooker vegetarian chili with sour cream, grated cheddar cheese, cubed avocado, sliced green onions, and chopped cilantro on top with tortilla chips, lime wedges, and a tea towel on the side on a white background.

Nothing quite compares to a hearty bowl of chili. While I love a chili con carne, a great veggie chili recipe is perfect for meatless meals and easily pleases a crowd. Plus, it’s often cheaper to make and is packed with fiber and nutrients, making it a practical and delicious option, and this slow-cooker vegetarian chili recipe does exactly that.

It combines a medley of quinoa, canned beans, canned tomatoes, and spices to create a delicious vegetarian meal. Just combine everything in the morning, let it simmer all day, allow the crock pot to do the work, and come home to a healthy dinner ready for the table.

Close up of crockpot vegetarian chili with a serving spoon and chopped cilantro on top.

Why You’ll Love It

  • Easy to Make – This dump-and-cook chili recipe is quick to prepare and cooks on its own.
  • Vegetarian – Filled with high-protein whole grains and legumes, this slow cooker vegetarian chili is something everyone can enjoy.
  • High in Fiber – The combination of quinoa, beans, and corn gives this chili over 20 grams of fiber per serving.
  • Keeps Well – The chili keeps well in the fridge and freezer, making it a great meal prep idea.
Bowls of diced tomatoes, spices, frozen corn, quinoa, kidney beans, black beans, and tomato paste with a jub of vegetable broth, bell peppers, red onion, and garlic cloves on the side on a white background.

Ingredients + Substitutions

  • Quinoa – To add some plant-based protein and fiber.
  • Beans – To add some more plant protein and fiber. The recipe calls for black beans and kidney beans, but garbanzo beans or pinto beans would also work well.
  • Corn – To add some color and extra fiber. The recipe calls for frozen corn, but canned corn will also work. See the notes section of the recipe card for details.
  • Bell Peppers – To add some color and micronutrients. The recipe calls for red bell peppers, but any color will work.
  • Onion + Garlic – To flavor the chili. The recipe calls for a whole red onion (or white onion) and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Tomato – A combination of diced tomatoes and tomato paste, but you can use crushed tomatoes if preferred. For extra flavor, use fire-roasted tomatoes.
  • Spices – A mixture of chili powder, cumin, paprika, and salt to spice and season the chili. You can use spicy or mild chili powder.
  • Broth – To cook the quinoa and make the chili. The recipe calls for vegetable broth, but water will also work well.
  • Salt – To season.

Dietary Adaptions

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

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

Slow cooker filled with diced red bell pepper, quinoa, frozen corn, tomato paste, diced tomatoes, diced red onion, black beans, red kidney beans, minced garlic, and spices on a white background.
Slow cooker filled quinoa, beans, tomatoes, spices, vegetables, and broth on a white background.

Red’s Nutrition Tip

Not only are beans and lentils a great source of protein and fiber, but they good whole food sources of iron. Plants contain non-heme iron and, while it’s less bioavailable than heme iron, consuming legumes regularly can help to ensure you’re meeting your recommended iron intake.

Crockpot filled with veggie chili.

Serving Suggestions

This vegetarian crockpot chili is a well-balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed as is or adapted to suit your personal calorie or macro needs, for example:

  • To make it higher in protein, add a block of finely crumbled tofu to the recipe. (You could also add ground beef or ground turkey if the recipe does not need to be vegetarian.)
  • To make it higher in fiber, add a peeled and cubed sweet potato to the chili, and/or serve it with a side of steamed vegetables or a green salad.
  • To make it higher in fat, top the chili with olive oil, sour cream, avocado, and/or shredded cheddar cheese.
  • To add more heat, add a dash of your favorite hot sauce.
Close up of a white bowl of slow-cooker vegetarian chili on a white plate with tortilla chips on the side.

Storage + Reheating

To Refrigerate: Allow the chili to cool completely, transfer it to an airtight container, and store it in the fridge for up to 5 days.

To Freeze: Transfer the cooled veggie chili to an airtight container and freeze for up to 3 months.

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

More Vegetarian Chili Recipes:

Tex-Mex Ground Beef Skillet

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Made in one pan, this Tex-Mex ground beef skillet is a great recipe for a quick and easy weeknight dinner. It’s high in protein, full of flavor, and something the whole family can enjoy.

Tex-Mex ground beef skillet with a gold serving spoon with diced avocado, sliced green onion, and lime wedges on top with tortilla chips, salsa, limes, and fresh cilantro on the side with a beige checkered tea towel on a white background.

If you’re looking for a new family-friendly weeknight dinner idea, look no further than this Tex-Mex-inspired ground beef skillet recipe. Not only is it nutritious and delicious, but it’s quick and easy to make, perfect for nights when you need something on the table quickly.

While the recipe calls for ground beef, you can use any ground meat you like, or make a version of my turkey taco skillet if you want something leaner and lighter, but similar in flavor.

Close up of a Tex-Mex ground beef skillet with a gold serving spoon with avocado on top and tortilla chips in a dark wood bowl in the background.

Why You’ll Love It

  • Made in One Pan – This one-pan meal recipe keeps prep and cleanup time to a minimum.
  • High in Protein – The combination of plant and animal protein gives each serving over 43 grams of protein.
  • Keeps Well – This ground beef skillet keeps well in the fridge for days and freezer for months, making it a great make-ahead meal.
Plate of lean ground beef with bowls shredded cheese, spices, rice, diced tomatoes, black beans, frozen corn, a glass jug of chicken broth, with an onion, and a red and green bell pepper on a white background.

Ingredients + Substitutions

  • Ground Beef – To add some protein. I used lean ground beef to keep the fat and calorie content down, but you can use regular ground beef, ground turkey, or ground chicken if preferred.
  • Onion – To add flavor. The recipe calls for a whole onion, but you can use onion powder if needed. See the notes section of the recipe card for details.
  • Bell Peppers – To add some veggies and micronutrients. The recipe calls for red and green peppers, but you can use any colors you like.
  • Spices – A combination of chili powder, smoked paprika, ground cumin, garlic powder, red pepper flakes, and salt. You can use a pre-made taco seasoning if preferred; see the notes section of the recipe card for details.
  • Beef Broth – To cook the rice. The recipe calls for beef broth, but vegetable broth or water will also work well.
  • Rice – To add some complex carbohydrates. The recipe calls for uncooked white rice, but you can use cooked rice or brown rice if preferred. See the notes section of the recipe card for details.
  • Black Beans – To increase the protein content with some plant-based protein and add some fiber.
  • Tomatoes – To thicken the mixture and add more nutrients and flavor. The recipe calls for diced tomatoes, but crushed tomatoes or tomato sauce will also work. See the notes section of the recipe card for details.
  • Frozen Corn – To add some color and more fiber. The recipe calls for frozen corn, but frozen peas or canned corn will also work. See the notes section of the recipe card for details.
  • Shredded Cheese – To add some more protein and fat. I used Havarti cheese, but you can use any type you like.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of four images of a skillet with cooked ground beef, a skillet with cooked ground beef, onion, and bell peppers, a skillet of ground beef with veggies, black beans, and rice, a skillet of cooked ground beef, cooked rice, beans and veggies.

Red’s Nutrition Tip

While sometimes thought of as an “unhealthy” choice, lean ground beef is a great high-protein, low-calorie food, as well as a great source of iron.

Serving Suggestion

This Tex-Mex-inspired ground beef and rice skillet is a well-balanced meal complete with protein, carbohydrates, fiber, and fat. You can enjoy it as is or adapt it to meet your personal calorie or macro needs, for example:

  • To make it lower in fat, use extra-lean ground beef, or ground chicken, or ground turkey instead.
  • To make it low carb, swap the white rice for cauliflower rice. Omit the beef broth and skip step #6.
  • To add more vegetables, serve it with a side of steamed vegetables or green salad.
  • To add some flavor, add a dash of Worcestershire sauce and/or top the skillet with avocado, hot sauce, and/or sour cream.
Close up of a Tex-Mex ground beef and rice skillet.

Storage + Reheating

To Refrigerate: Allow the ground beef skillet to cool completely and then transfer it to an airtight container and store it in the fridge for up to 5 days.

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

To Reheat: Once thawed, the mixture can be reheated in the microwave for 2-3 minutes.

Portion of ground beef skillet on a plate with tortilla chips, avocado, sour cream, and salsa with a gold fork on a white background.

More Ground Beef Recipes:

Calories 101: The Beginner’s Guide

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Although calories have a bad rep, they are essential to human health. Calories provide the body with the energy needed for basic functions and physical activity, as well as fuel growth and repair. Here is everything you need to know about calories so you can support your overall health and maintain a healthy weight.

Different foods with a post it note label of the number of calories they contain on a dark green background.

Table of contents

What are calories?

Calories are a measure of energy (1). The terms “calorie” and “energy” are often used interchangeably, but calories are a defined unit that measures the body’s use of energy (2). Specifically, a calorie is the measure of how much energy is needed to raise the temperature of 1 gram of water by 1 degree Celsius.

Calories are used to measure the amount of energy in food and drinks and are measured in kilocalories (kcal) or kilojoules (kJ), depending on the country’s measurement system. The number of calories a food or drink contains is noted on the nutrition label of food packaging and listed by serving size.

Infographic on calories 101; definition, functions, and sources.

Where do calories come from?

The calories (energy) in food and drinks come from macronutrients, each providing a different energy density:

  • Protein provides 4 calories per gram,
  • Carbohydrates provide 4 calories per gram,
  • Fat provides 9 calories per gram.

Other dietary components of food and drinks, such as alcohol, which provides 7 calories per gram, nucleotides, organic acids, and sugar alcohols, also offer very small amounts of calories (2).

What do calories do?

Calories are essential to human life and health. The calories (energy) consumed from food and beverages allow the human body to perform basic functions like breathing and heart beating, and physical activities like walking, household chores, or exercise (1).

The calories your body uses during the day contribute to your metabolism: the sum of all reactions that occur throughout the body within each cell that provide the body with energy (3). Metabolism is measured in calories by TDEE (Total Daily Energy Expenditure). TDEE is the total number of calories your body burns in a day, including all activities from basic functions to intentional exercise, and is composed of (4, 5):

  • Basal Metabolic Rate (BMR)
  • Thermic Effect of Food (TEF)
  • Exercise Activity Thermogenesis (EAT)
  • Non-Exercise Activity Thermogenesis (NEAT)

How many calories do you need?

Exactly how many calories a person needs depends on a number of genetic and lifestyle factors. An individual’s optimal caloric intake is influenced by metabolism, which is influenced by age, sex, height, weight, lean body mass, and activity level, and health goals.

According to the US dietary guidelines, the average male adult requires 2,500 calories per day, while the average female adult requires 2,000 calories per day (6). Albeit these values can vary widely by individual.

To more accurately estimate ideal calorie intake, you can use an online calorie calculator to determine your daily needs and adjust based on your personal health goals. More specifically:

  1. Use a TDEE calculator to determine your estimated daily calorie needs.
  2. Adjust your daily calorie needs to support your personal health goals, for example:
    • For general health, use your estimated daily calorie needs.
    • For weight loss, you’ll need to eat fewer calories to create a calorie deficit.
    • For weight gain, you’ll need to eat more calories to create a calorie surplus.

Are there “good” calories and “bad” calories?

While calories have no inherent moral value, some calories are more nutrient-dense than others. Calories from whole foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish, generally contain more micronutrients per gram than processed foods, particularly ultra-processed foods such as candy, sugar-sweetened beverages, and mass-produced packaged foods.

Whole foods are sometimes referred to as “good” calories, as these unprocessed or minimally processed foods tend to provide more nutritional benefit, given they have a high nutrient density and high nutritional value. They are sources of high-quality protein, carbohydrates, and fat, and are rich in fiber, vitamins, and minerals.

Ultra-processed foods are sometimes referred to as “bad” calories or “empty” calories, as they have a low nutrient density and little nutritional value. While these foods do provide calories from protein, carbohydrates, and fat, they often contain little to no fiber, vitamins, and minerals.

That said, “bad” calories can still be included in a healthy and balanced diet. These low-nutrient-density calories can be included in a healthy diet in moderate amounts after your daily needs for essential nutrients are met. The term “discretionary calories” represents the margin of calories remaining when recommended nutrient intakes are met through a predominance of nutrient-dense foods, or “good” calories, and should represent no more than 10-20% of calorie intake (7).

What foods have the fewest and most calories?

Interestingly, a food’s physical weight and calorie content are not directly correlated, as the calorie content of food is determined by its water content and macronutrient breakdown. Foods with the fewest calories tend to be high in water and/or fiber, while foods with the most calories tend to be high in fat.

Some of the least calorie-dense foods include lettuce, celery, cucumber, cauliflower, and bell peppers, and some of the most calorie-dense foods include oil, butter, nuts, seeds, and cheese.

Understanding calorie density is a helpful tool in weight management, as it can help to better understand portion size and volume eating to more effectively reach your health goals.

Infographic on how calorie balance affects weight loss, weight gain, and weight maintenance .

How do calories influence body weight?

Calories influence body weight fundamentally through energy balance. Energy balance is the relationship between calories “in” via food and beverages and calories “out” via the body’s daily energy requirements.

The balance between calories in (energy intake) and calories out (energy expenditure) determines whether body weight is lost, gained, or remains the same (8). Generally speaking:

  • An individual will maintain weight when energy intake = energy expenditure,
  • An individual will lose weight when energy intake < energy expenditure,
  • An individual will gain weight when energy intake > energy expenditure.

When more calories are consumed than required, excess energy is stored as glycogen in muscles/liver or as body fat. When fewer calories are consumed than required, stored body fat is burned as energy. Put simply, this constant balance of energy intake and energy expenditure determines body weight.

Do you need to count calories?

No, you don’t need to count calories to eat a healthy diet; however, it is an effective tool for reaching and maintaining a healthy body weight.

Counting calories can help to better understand energy intake and increase awareness and accountability around food choices, and is particularly helpful for weight loss goals. Research has repeatedly shown that any diet that restricts calories will support weight loss; however, it has also shown that people who follow diets with greater flexibility have greater long-term weight loss success (9, 10).

Macro counting is a more detailed approach to calorie counting, which tracks the total number of calories consumed per day by monitoring how many grams of each macronutrient (protein, carbohydrate, and fat) are consumed.

While both calorie and macro counting are effective weight management tools, tracking macros is more effective for body composition goals as it focuses on nutrient balance and protein intake required for muscle development (11, 12).

That being said, it’s important to note that calorie counting is not for everyone. While it can lead to healthier eating habits for some, for others, it can lead to disordered eating behaviors and/or extreme eating disorders. It is best to work with a registered dietician to determine if calorie counting is ideal for you.

The Bottom Line

Calories are a unit used to measure energy. Calories are found in food and beverages and are largely provided by protein, carbohydrates, and fat. The average male adult requires 2,500 calories per day, while the average female adult requires 2,000 calories per day. Regardless of health goal, it is best to prioritize calories from whole, unprocessed foods and limit calories from processed foods.

Sticky Chicken Meal Prep Bowls

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Ready in 30 minutes and packed full of protein, these sticky chicken meal prep bowls are perfect for make-ahead meals. Whip them up on a weekend and enjoy healthy lunches all week long.

Four sticky chicken meal prep bowls in glass containers on a white background.

Meal prep is made easy with these sticky chicken rice bowls. With some pantry staples, you can create a delicious sticky sauce that turns basic chicken and rice into a delicious and filling meal.

Plus, once you get the basics down, you can mix and match proteins and veggies to create different versions of these oh-so-tasty bowls. From chicken thighs to shrimp or tofu, cabbage to stir-fry veggies, and white rice to brown rice, the variations of this recipe can meet your budget and your taste buds.

Close up of a sticky chicken rice bowls in a glass meal prep container with a silver fork, green tea towel, sesame seeds, and green onion on the side on a white background.

Why You’ll Love Them

  • Quick and Easy – This 30-minute recipe is ready in no time, making it perfect for easy weeknight dinners.
  • High in Protein – The sticky chicken bowls are loaded with 33 grams of protein.
  • Keep Well – The bowls keep well in the fridge for up to 4 days, making them a great meal prep idea.
Plate of chicken breasts with bowls of soy sauce, honey, sriracha, shredded carrots, shredded cabbage, white rice, sesame seeds, with green onions, garlic cloves, and fresh ginger root on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for boneless, skinless chicken breasts, but chicken thighs will also work well. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates. The recipe calls for white rice, but brown rice will also work well. See the notes section of the recipe card for details.
  • Sesame Oil – To add some healthy fats and cook the chicken. If preferred, olive oil or avocado oil would also work as a good cooking oil.
  • Soy Sauce – To flavor the sauce. You can use regular or low-sodium soy sauce.
  • Honey – To make the sticky chicken and sweeten the sauce. The recipe calls for honey, but maple syrup or brown sugar will also work.
  • Sriracha – To add a bit of spice, although optional.
  • Rice Vinegar – To balance the acidity of the sauce.
  • Ginger – To flavor the sauce. The recipe calls for fresh ginger, but ground ginger or ginger paste will also work well. See the notes section of the recipe card for details.
  • Garlic – To flavor the sauce. The recipe calls for garlic cloves, but garlic powder will also work well. See the notes section of the recipe card for details.
  • Cornstarch – To thicken the sticky sauce, although optional.
  • Cabbage – To add some veggies and micronutrients. The recipe calls for a combination of red and green cabbage, but you can use or the other if preferred.
  • Carrots – To add some veggies, fiber, and color.
  • Green Onions – To add color and flavor.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

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

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

Grid of images with a glass bowl of sauce ingredients, skillet of seared chicken, skillet of sticky chicken, and skillet of sautéed shredded cabbage and carrots.

Red’s Nutrition Tip

You can use chicken breast or chicken thighs in this recipe. While chicken breasts contain slightly more protein and fewer calories, chicken thighs contain slightly more vitamins and minerals and are generally cheaper. Overall, both are high-protein, low-calorie foods that can easily increase the protein content of any meal.

Serving Suggestions

These sticky chicken and rice meal prep bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs, for example:

  • To make them higher in protein, add an additional 1/2 pound of chicken breast to the recipe.
  • To make them low-carb, swap the white rice for cauliflower rice.
  • To make them higher in fiber, swap the white rice for brown rice and/or add more high-fiber vegetables, such as broccoli or green beans.
Close of three meal prep sticky chicken bowls with white rice and sautéed shredded cabbage and carrots with sesame seeds and chopped green onions on a white background.

Storage + Reheating

To Refrigerate: Allow the sticky chicken meal prep bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days.

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

To Reheat: The bowls can be reheated in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating.

More Chicken Meal Prep 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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