Blog - Page 4 of 59 - Stephanie Kay Nutrition

Spicy Gochujang Chicken Bowls

Published on March 5, 2026 by Stephanie Kay

Layered with rice, tender chicken, veggies, and covered in a sweet and spicy gochujang sauce, these gochujang chicken bowls are a delicious and nutritious meal. They’re also ready in 30 minutes, perfect for a high-protein weeknight dinner.

Close up of two spicy gochujang chicken bowls in a dark grey bowl with sliced green onions on top and a small bowl of gochujang sauce in background.

If you’re looking for a dinner that beats boring weeknight meals, this gochujang chicken recipe is for you! It’s full of flavor, colors, and texture while using pantry ingredients to keep prep and cleanup to a minimum. This recipe is perfect for a quick and easy dinner or a simple meal prep idea that is high in protein, full of healthy fats, and lots of veggies.

Two gochujang chicken bowls with rice on a white background with a grey and white tea towel, bowl of gochujang sauce, fork and knife, small bowl of black and white sesame seeds on the side.

Why You’ll Love Them

Ready in 30 Minutes – These gochujang chicken bowls are perfect for a quick weeknight dinner or an easy meal prep idea.
High in Protein – These bowls are loaded with 30 grams of protein per serving.
Full of Flavor – The mixture of soy sauce, honey, and gochujang paste ensures every bite is absolutely delicious.

Plate of raw chicken thighs, bowl of corn starch, bowl of rice vinegar, bowl of gochujang paste, bowl of soy sauce, bowl of honey, garlic cloves, ginger root, carrots, green onion, cucumber, and a bowl of white rice on a white background.

Ingredients + Substitutions

Chicken Thighs – To add some protein. The recipe calls for boneless, skinless chicken thighs, but you can use boneless, skinless chicken breasts if preferred. See the notes section of the recipe card for details.
Gochujang Paste – To flavor the chicken and add some heat. Gochujang is a Korean chili paste and works best in this recipe; however, you can use an alternative chili sauce, such as garlic chili paste, sambal, or sriracha if needed.
Soy Sauce – To add some saltiness to the sauce. You can use regular or low-sodium soy sauce, or swap it for tamari or coconut aminos if needed.
Honey – To add a hint of sweetness to the sauce. The recipe calls for honey, but brown sugar will also work.
Sesame Oil – To cook the chicken and add some healthy fats. The recipe calls for regular or toasted sesame oil, but olive oil or avocado oil will also work.
Corn Starch – To thicken the gochujang sauce.
Ginger – To flavor the sauce. The recipe calls for fresh ginger, but you can use ground ginger if preferred. See the notes section of the recipe card for details.
Garlic – To flavor the sauce. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Rice – To add some complex carbohydrates. While any white rice will work, a medium-grain glutinous rice, such as sushi rice, works best.
Vegetables – To add some fiber and color. The recipe calls for cucumber and carrots, but green cabbage, bok choy, and bean sprouts would also work well.
Green onions – To add some crunch and color, although optional.
Sesame Seeds – Some toasted sesame seeds to serve, although optional.

Dietary Adaptions

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

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

Cast-iron skillet with seared boneless chicken thighs.

Cast-iron skillet with seared chicken thighs covered in gochujang sauce.

Red’s Nutrition Tip

I opted to use chicken thighs for this gochujang chicken, as I think they provide better flavor. That said, you can certainly use chicken breasts if preferred. In fact, the nutritional differences between chicken breasts and chicken thighs are much fewer than most people think.

Serving Suggestions

These gochujang chicken bowls are 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 chicken thighs to the recipe.
To make it lower in fat, swap the chicken thighs for chicken breast or lean ground chicken.
To make it lower in carbs, swap the white rice for cauliflower rice.
To make it higher in fiber, swap the white rice for brown rice, and add some more high-fiber vegetables such as broccoli and cabbage.

Close up of gochujang chicken thighs on a bed of white rice with sliced carrots, cucumber, green onion, and sesame seeds in a dark grey bowl on a white background.

Storage + Reheating

To Refrigerate: Once cooled, the chicken, rice, and extra sauce can be stored together in an airtight container in the fridge for up to 4 days. The veggies can be stored in a separate airtight container for up to 5 days.

To Freeze: Once cooled, the chicken, rice, and extra sauce can be stored together in an airtight container in the freezer for up to 3 months. The veggies cannot be frozen.

To Reheat: Once thawed, the rice and chicken can be reheated in the microwave for 2-3 minutes or until warm. The veggies can be added to the bowls once reheated.

More Chicken Bowls:

Chia Seeds vs. Flax Seeds: Which is Healthier?

Published on March 3, 2026 by Stephanie Kay

Chia and flax seeds have become increasingly popular in the last decade, as they’ve been touted as superfoods providing numerous health benefits. While both are incredibly rich in essential nutrients, is one healthier than the other? Here is a breakdown and a nutrition comparison of chia seeds vs. flax seeds.

Grid of 2 images of chia seeds and flax seeds.

What’s the difference between chia seeds and flax seeds?
Chia Seeds vs. Flax Seeds: Nutrition
Calories
Protein
Fat
Carbohydrates
Fiber
Sugar
Vitamins & Minerals
Other Factors to Consider
Is it better to consume chia and flax seeds whole or ground?
So, which is healthier?
How to Use Chia Seeds and Flax Seeds

What’s the difference between chia seeds and flax seeds?

Chia seeds are tiny, round, oval-shaped edible seeds originating from the Salvia hispanica plant ⁽¹⁾. They are found in black and white varieties and are usually found whole, but can also be found in ground form.

Flax seeds are small, flat, and slightly larger oval-shaped seeds originating from the Linum usitatissimum plant ⁽²⁾. They are found in brown and golden varieties and can be found in whole, ground, or flax meal form.

Both chia and flax seeds are considered “superfoods” due to their nutrient density; however, they vary slightly in their nutritional value.

Infographic of the nutritional value of chia seeds vs. flax seeds.

Chia Seeds vs. Flax Seeds: Nutrition

Here is a nutrition comparison of the calorie and macronutrient content of a 1-ounce (28-gram) or roughly 2-tablespoon serving of chia seeds and flax seeds ^{(3, 4)}.

Nutrition per 1 ounce	Chia Seeds	Flax Seeds
Calories	138 calories	151 calories
Protein	4.68 grams	5.19 grams
Fat	8.70 grams	11.96 grams
Carbohydrates	11.94 grams	8.19 grams
Fiber	9.75 grams	7.74 grams
Sugar	0.00 grams	0.44 grams

Calories

Flax seeds contain slightly more calories than chia seeds. A 1-ounce serving of chia seeds contains 138 calories, while a 1-ounce serving of flax seeds contains 151 calories.

Protein

Chia seeds and flax contain a very similar amount of protein. A 1-ounce serving of chia seeds contains 4.68 grams of protein, while a 1-ounce serving of flax seeds contains 5.19 grams of protein.

Along with hemp seeds, both chia and flax seeds are among the highest-protein seeds and are good sources of vegetarian protien and plant-based protein.

Fat

Flax seeds contain more healthy fat than chia seeds. A 1-ounce serving of chia seeds contains 8.70 grams of fat, while a 1-ounce serving of flax seeds contains 11.96 grams of fat.

While both chia seeds and flax seeds are good sources of omega-3 fatty acids, in the form of alpha-linolenic acid (ALA), flax seeds contain more per serving. A 1-ounce serving of chia seeds contains 5.05 grams of ALA, while a 1-ounce serving of flax seeds contains 6.40 grams of ALA.

Carbohydrates

Chia seeds contain more carbohydrates than flax seeds. A 1-ounce serving of chia seeds contains 11.94 grams of carbohydrates, while a 1-ounce serving of flax seeds contains 8.19 grams of carbohydrates.

However, neither is a particularly rich source of carbohydrates, specifically net carbs, since much of their carbohydrate content consists of fiber.

Fiber

Chia seeds contain more dietary fiber than flax seeds. A 1-ounce serving of chia seeds contains 9.75 grams of fiber, while a 1-ounce serving of flax seeds contains 7.74 grams of fiber.

While both chia seeds and flax seeds are high-fiber foods, they vary in their composition of soluble and insoluble fiber. Chia seeds are composed of 7-15% soluble fiber and 85-93% insoluble fiber, while flax seeds are composed of 25% soluble fiber and 75% insoluble fiber ⁽⁵⁾.

Soluble fiber dissolves in water and produces a sticky gel in the intestines, where bacteria ferment it into gases and by-products, which aids in gut health, reducing LDL “bad” cholesterol, and improving heart health ⁽⁶⁾. Insoluble fiber does not dissolve in water and, therefore, passes through the digestive tract undigested, which aids in digestion and regular bowel movements.

Sugar

Both chia seeds and flax seeds contain a negligible amount of sugar. A 1-ounce serving of chia seeds contains 0.00 grams of sugar, while a 1-ounce serving of flax seeds contains 0.44 grams of fat.

Note, the sugar in flax seeds is natural sugar, not added sugar.

Vitamins & Minerals

Here is a comparison of the micronutrient content of a 1-ounce (28-gram) or roughly 2-tablespoon serving of chia seeds and flax seeds ^{(3, 4)}.

Nutrition per 1 ounce	Chia Seeds	Flax Seeds
Thiamine	0.18 mg	0.46 mg
Calcium	178.89 mg	72.29 mg
Iron	2.19 mg	1.62 mg
Phosphorus	243.81 mg	182.00 mg
Magnesium	94.97 mg	111.13 mg
Zinc	1.30 mg	1.23 mg
Selenium	15.65 µg	7.20 µg
Copper	0.26 mg	0.35 mg
Manganese	0.77 mg	0.70 mg
Potassium	115.38 mg	230.48 mg

Chia seeds contain more calcium, iron, phosphorus, zinc, selenium, and manganese, and flax seeds contain more thiamine, magnesium, copper, and potassium.

Both seeds also contain antioxidants, which are substances that protect cells from damage caused by free radicals in the body. However, flax seeds have particularly beneficial antioxidant properties, as they are the absolute best dietary source of lignans – a specific type of cancer-fighting antioxidant ⁽⁷⁾.

Other Factors to Consider

Here are some other factors to consider in the chia seeds vs. flax seeds debate.

Feature	Chia Seeds	Flax Seeds
Shape	Tiny, round, oval-shaped	Small, flat, oval-shaped
Color	Black or white	Brown or golden
Taste	Neutral	Earthy, nutty
Texture	Hard and crunchy when raw, pudding-like when wet	Hard and crunchy when raw, jelly-like and gritty when wet
Cost	$0.40-$1.10/oz	$0.20-$0.80/oz

Taste

Chia seeds have a relatively neutral taste, while flax seeds have a more earthy and nutty flavor.

Texture

Raw chia and flax seeds have a hard and crunchy texture. However, once wet, chia seeds create a thick “pudding” or “jelly” consistency, as they absorb up to 12 times their weight in water ⁽⁸⁾. Flax seeds also have gelling properties when exposed to liquid; however, they remain grittier than chia seeds.

Cost

Flax seeds are generally cheaper than chia seeds. Flax seeds range from $0.20 to $0.80 per ounce, while chia seeds range from $0.40 to $1.10 per ounce ^{(9, 10)}.

Is it better to consume chia and flax seeds whole or ground?

For maximum nutrient absorption, it is best to consume chia seeds and flax seeds ground or soaked ^{(11, 12)}. Due to their hard shell, both whole flax seed and chia seeds can pass through the digestive system intact, forcing the body to miss out on their essential nutrients.

Chia seeds are best consumed soaked or ground, while flax seeds are best consumed ground. Although you can grind your own using a coffee grinder, you can also purchase ground chia seeds and ground flax seeds (also known as flax meal) in most major grocery stores.

For a longer shelf life, it is best to store whole and ground chia and flax seeds in airtight containers in a dark pantry, fridge, or freezer.

So, which is healthier?

Overall, flax seeds and chia seeds are nutrient-dense foods with different strengths. While chia seeds are higher in fiber and calcium, flax seeds contain slightly more protein and are higher in healthy fats.

Both are healthy, whole foods that can help to increase fiber intake and improve digestive health and heart health. The “healthiest” or “best” option depends on personal preference, use, and health goals.

How to Use Chia Seeds and Flax Seeds

Here are some examples of the ways to eat chia and flax seeds

Sprinkle chia seeds on top of your yogurt.
Blend flax seeds into smoothies.
Mix chia seeds with frozen berries to make chia jam.
Add flax meal to your oatmeal.
Soak chia seeds in milk to make chia pudding.
Turn flax seeds into a flax egg and use it as an egg substitute in baked goods.
Use ground flaxseed to thicken sauces.

The Bottom Line

While similar, the key differences between chia seeds and flax seeds are their size, shape, and nutrient profiles. Chia seeds are smaller, lower in calories, and higher in fiber, while flax seeds are slightly larger, higher in healthy fats, and lower in carbohydrates. Adding chia seeds and flax seeds to your meals can help to support a balanced diet, heart health, and digestion.

Stuffed Pepper Soup

Published on March 1, 2026 by Stephanie Kay

Filled with tender beef, cooked rice, and a rich tomato sauce, this stuffed pepper soup is everything you love about stuffed peppers made in a single pot.

Large pot of stuffed pepper soup with a portion spooned on a ladle.

If you love the flavors of traditional stuffed peppers but don’t have the time (or patience) to cook, stuff, and bake them, this stuffed pepper soup recipe is a great alternative. It includes everything you love about the original dish – savory ground beef, tender rice, bell peppers, and tomatoes – and turns them into a comforting one-pot meal.

It’s perfect for a busy weeknight or a cold winter night, and tastes like it’s been simmering on the stove all day, but comes together in under an hour.

Two bowls of stuffed pepper soup with shredded cheese and freshly parsley on top with a spoon and a grey tea towel on a white background.

Why You’ll Love It

Made in One Pot – This recipe highlights the flavors of classic stuffed peppers in a single pot.
High in Protein – The use of lean ground beef gives this soup over 33 grams of protein per serving.
Keeps Well – This stuffed pepper soup recipe keeps well in the fridge and freezer, making it a great meal prep idea.

Plate of lean ground beef with jars of dried oregano and basil, a bowl of raw white raws, bowls of diced tomatoes and crushed tomatoes, with garlic cloves, onion, and bell peppers on a white background.

Ingredients + Substitutions

Ground Beef – To add some protein. The recipe calls for lean ground beef, but any style of ground beef or other ground meat, such as ground pork or ground turkey, will also work well.
Bell Peppers – To add some veggies and color. The recipe calls for a red and green bell pepper, but any color will work.
Rice – To add some carbohydrates. The recipe calls for raw white rice, but brown rice will also work well. You can also cook the rice separately in a rice cooker, or use leftover rice if preferred. See the notes section of the recipe card for details.
Tomatoes – To make the rich tomato broth. The recipe calls for a can of diced tomatoes and crushed tomatoes, but tomato sauce will also work. See the notes section of the recipe card for details.
Onion + Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if needed. See the notes section of the recipe card for details.
Herbs – To flavor the soup. The recipe calls for dried oregano, dried basil, and fresh parsley, but you can use dried parsley or Italian seasoning if needed. See the notes section of the recipe card for details.
Broth – To make the soup. The recipe calls for beef broth, but chicken broth, vegetable broth, or water will also work.
Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of 4 images of a pot of cooked ground beef with sautéed onions, a pot of cooked ground beef with sautéed veggies and herbs, a pot of cooked ground beef in tomato sauce, and a pot of cooked ground beef in a tomato sauce with raw white rice on top.

Red’s Nutrition Tip

The recipe calls for lean ground beef; however, you can increase the protein and reduce the fat and calorie content of the soup by using extra-lean ground beef if preferred. Not only is it one of the leanest cuts of beef, but it’s a high-protein, low-calorie food and a great source of iron.

Large pot filled with unstuffed pepper soup with a ladle with a green tea towel, bowl of fresh parsley, and bowl of shredded cheese on the side on a white background.

Serving Suggestions

This unstuffed pepper soup 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 carbs, swap the white rice for cauliflower rice.
To make it higher in carbs, serve the soup with a side of crusty bread.
To make it lower in fat, use extra-lean ground beef or ground turkey instead.
To make it higher in fat, serve it with some shredded cheese on top.
To make it higher in fiber, swap the white rice for brown rice and/or serve the soup with a side of fresh bread and/or a side salad.
To add more flavor, swap the ground beef for ground sirloin or Italian sausage, and/or add a dash of Worcestershire sauce to the soup.

Can you make it in a slow cooker?

Yes, you can make this stuffed pepper soup in a slow cooker or crock pot. Simply warm the olive oil and brown the beef in a large pan (or the slow cooker base if removable), then transfer the ground beef to the slow cooker, along with all of the other ingredients, except the fresh parsley, and stir until well combined. Turn the slow cooker on and cook on high for 3-4 hours or on low for 6-8 hours. Once cooked, add the chopped parsley, stir to combine, then taste and adjust seasoning as needed.

Close up of a bowl of unstuffed pepper soup with a silver spoon and shredded cheese on top on a dark green tea towel on a white background.

Storage + Reheating

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

To Freeze: To freeze stuffed pepper soup, allow it to cool completely, then store it in an airtight container in the freezer 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 1-2 minutes.

More Lean Ground Beef Soup Recipes:

More Stuffed Pepper Recipes:

Meal Prep Breakfast Burritos

Published on February 26, 2026 by Stephanie Kay

These meal prep breakfast burritos are the perfect breakfast for busy mornings. They are high in protein, easy to make, and reheat quickly for a grab-and-go meal.

Meal prep breakfast burritos on a white plate with fresh berries on the side and small bowls of salsa and sour cream in the background.

While it’s easy to find frozen breakfast burritos in the freezer section of most grocery stores, they are incredibly simple to make and much more economical. With some tortillas, eggs, sausage, and potatoes, you can create a week’s worth (or month’s worth!) of healthy breakfasts in a matter of minutes.

While I opted to keep my meal prep breakfast burrito recipe simple, you can mix-and-match ingredients or add additional veggies or toppings you like.

Baking dish of freezer-friendly breakfast burritos wrapped in aluminum foil with a grey tea towel and bowls of fresh berries, salsa, sour cream, and slice green onions on a white background.

Why You’ll Love Them

Easy to Make – While they take some time to assemble, these breakfast burritos are very easy to make.
High in Protein – The combination of eggs, sausage, and shredded cheese gives each burrito 28 grams of protein.
Keep Well – You can make these freezer-friendly breakfast burritos ahead of time and enjoy a healthy grab-and-go breakfast for weeks and months to come.

White bowl of eggs, potatoes, bowl of shredded cheese, plate of sausages, plate of tortillas, onion, and green pepper on a white background.

Ingredients + Substitutions

Eggs – To add some protein. The recipe calls for whole eggs, but you can use a combination of eggs and egg whites if preferred. See the notes section of the recipe card for details.
Sausage – To add some more protein. I used turkey sausage as a lean protein source, but you can use any pork sausage, ground pork, or any ground meat you like.
Potatoes – To add some complex carbohydrates and make the burritos extra satiating, as potatoes are one of the most filling foods.
Tortillas – To make the burritos and add some carbohydrates. I used white tortillas, but you can use whole wheat tortillas if preferred.
Onion – To add some veggies and flavor to the burritos.
Bell Pepper – To add some more veggies. I used a red bell pepper, but you can use any color you like.
Cheese – To add some more protein and fat. The recipe calls for cheddar cheese, but you can use any shredded cheese you like.
Garlic Powder – To season the roasted potatoes, although optional.
Salt & Pepper – To season.
Olive Oil & Butter – To add some healthy fats. The recipe calls for olive oil, but avocado oil will also work.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free tortillas and certified gluten-free sausages.

To Make them Dairy-Free: Swap the butter for olive oil and omit the shredded cheese.

Grid of 4 images demonstrating how to roll breakfast burritos.

Red’s Nutrition Tip

I opted to use white potatoes in my recipes, but you can use sweet potatoes if preferred. While often thought of as a much “healthier” choice, white potatoes and sweet potatoes have a much closer nutritional profile than most people think, containing a similar amount of calories, carbohydrates, and fiber per serving.

Serving Suggestions

These make-ahead breakfast burritos 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 6 eggs or 1/2 pound of sausage to the burritos.
To make them lower in fat, swap some of the eggs for egg whites, use turkey sausage, and/or omit the shredded cheese.
To make them low-carb, use low-carb tortillas and/or omit or reduce the potatoes.
To make them higher in fiber, use whole wheat tortillas and/or serve the breakfast burritos with a side of fruit.

Close up of a make-ahead breakfast burrito on a white plate.

Storage + Reheating

To Refrigerate: Once assembled, individually wrap each burrito in a sheet of parchment paper and aluminum foil, then transfer them to an airtight container or bag and store in the refrigerator for up to 4 days.

To Freeze: Once assembled, individually wrap each burrito in parchment paper and aluminum foil, then transfer them to an airtight container or freezer-safe bag and store in the freezer for up to 3 months.

To Reheat: Refrigerated burritos can be reheated in the oven or a toaster oven at 400°F for 10-15 minutes, or in the microwave (parchment paper and aluminum foil removed) for 2-4 minutes. Frozen burritos can be reheated in the oven or a toaster oven at 400°F for 25-30 minutes, or in the microwave (parchment paper and aluminum foil removed) for 5-7 minutes.

More Breakfast Meal Prep Recipes:

Vegetarian Protein 101: A Complete Guide

Published on February 24, 2026 by Stephanie Kay

Whether you’re following a vegetarian diet, not eating meat, or simply looking to increase your protein intake, here is a ranking of the best vegetarian protein sources you can start eating today.

Small wood bowls of dried borlotti beans, chickpeas, and wood spoons black beans and white beans on a wood background.

What is vegetarian protein?
Are vegetarian protein sources complete proteins?
How much vegetarian protein do you need per day?
Best Sources of Vegetarian Protein
Ranking of Vegetarian Protein Sources
FAQs

What is vegetarian protein?

Vegetarian protein refers to protein sources from plant foods and some animal products, and adheres to the guidelines of a vegetarian diet. While there are many variations of the vegetarian diet, the most common variations (lacto-ovo, lacto, and ovo-vegetarian) exclude meat, fish, and poultry, but include dairy products and/or eggs.

Lacto-Ovo Vegetarian: Excludes meat, fish, and poultry but includes dairy products and eggs.
Lacto-Vegetarian: Excludes meat, fish, poultry, and eggs, but includes dairy products.
Ovo-Vegetarian: Excludes meat, fish, poultry, and dairy, but includes eggs.

Unlike vegetarian protein, vegan protein excludes all meat, fish, poultry, animal products, including dairy products and eggs, and sometimes honey. Although all plant-based protein sources are vegetarian, not all vegetarian proteins are plant-based.

Protein, be it animal protein or plant protein, is considered an essential macronutrient because the body cannot biosynthesize enough to maintain health and survival.

Are vegetarian protein sources complete proteins?

Not all vegetarian protein sources are complete proteins. Protein sources from animal products, such as milk and eggs, are complete proteins, while most plant proteins, such as beans and lentils, are incomplete proteins.

Protein is made up of amino acids and, of the 20 amino acids that make up protein, 9 are considered essential amino acids and must be obtained through food ⁽¹⁾. Animal protein sources contain all essential amino acids and, therefore, are considered “complete” proteins. Plant protein sources do not contain specific amino acids or do not contain them in optimal ratios, and, therefore, are considered “incomplete” proteins.

Fortunately, you do not need to eat complete proteins at every meal to meet your optimal protein intake. If you are following a vegetarian diet, consuming a wide variety of vegetarian protein sources throughout the day will help to naturally combine the amino acids required to meet your needs ⁽²⁾.

How much vegetarian protein do you need per day?

Exactly how much protein you need varies by age, height, weight, gender, activity level, and health goals. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day ⁽³⁾. Total protein intake is made up of plant protein intake and animal protein intake.

It’s important to note that the RDA for protein is the recommended minimum intake to avoid protein deficiency and was derived from studies on sedentary individuals. A growing body of research suggests that certain individuals, including physically active individuals, dieting individuals, or the elderly population, require protein intake well above the RDA ^(4, 5, 6).

Although it is possible to meet your optimal dietary protein intake following vegetarian and vegan diets, it does require more thoughtful meal planning and an understanding of the best high-protein vegetarian foods.

Best Sources of Vegetarian Protein

Here is a list of some of the best high-protein vegetarian foods, ranking by serving size.

1. Seitan

Seitan, commonly referred to as “wheat meat”, is a plant-based meat substitute made from wheat gluten and is one of the best sources of vegan and vegetarian protein. It mimics the flavor and texture of chicken and can be similarly used in recipes. Seitan is versatile and works well in almost any recipe that calls for meat, including stir-fries, skewers, sandwiches, and fajitas.

Nutrition Facts of Seitan, per 3-ounce serving ⁽⁷⁾

Calories: 129 calories
Protein: 22.0 grams
Fat: 3.0 grams
Carbs: 6.0 grams
Fiber: 0.3 grams

2. Tempeh

Tempeh, which originated in Indonesia, is made of soybeans that have been fermented and compacted into a firm, dense block. Compared to tofu, tempeh has a chewy, nutty, and earthy taste, and contains slightly more protein, carbohydrates, and fiber per serving.

Nutrition Facts of Tempeh, per 3-ounce serving ⁽⁸⁾

Calories: 163 calories
Protein: 17.3 grams
Fat: 9.2 grams
Carbs: 6.5 grams
Fiber: 2.5 grams

3. Greek Yogurt

All dairy products are good sources of vegetarian protein; however, Greek yogurt is a particularly rich source. Unlike regular yogurt, Greek yogurt is strained to remove excess whey, resulting in a thicker, tangier product with a higher protein content. Although yogurt with a lower milk fat percentage has a slightly higher protein content (i.e., 0% vs. 3.25%), all forms of Greek yogurt are high-protein, low-calorie foods and great sources of calcium.

Nutrition Facts of Whole-Milk (3.25%) Greek Yogurt, per 3/4-cup serving ⁽⁹⁾

Calories: 170 calories
Protein: 15.8 grams
Fat: 8.8 grams
Carbs: 7.0 grams
Fiber: 0 grams

4. Eggs

Eggs are a complete vegetarian protein, as they contain all amino acids, and provide 6-7 grams of protein per egg. They provide numerous health benefits and are a rich source of vitamin D and B vitamins, which are often lacking in many vegetarian foods. Eggs are an incredibly versatile ingredient that can be eaten for breakfast, lunch, or dinner.

Nutrition Facts of Eggs, per 2-egg serving ⁽¹⁰⁾

Calories: 144 calories
Protein: 12.5 grams
Fat: 10.0 grams
Carbs: 1.0 grams
Fiber: 0 grams

5. Cottage Cheese

Cottage cheese is another protein-rich dairy milk product that works well for individuals following a vegetarian diet. In addition to being one of the highest protein cheeses, it’s also one of the most filling foods, making it a great option for individuals looking to lose weight and/or gain muscle mass. Cottage cheese is great for breakfast or snacks, and can also be used to increase the protein content of recipes, such as pancakes or pasta.

Nutrition Facts of 2% Cottage Cheese, per 1/2-cup serving ⁽¹¹⁾

Calories: 90 calories
Protein: 12.1 grams
Fat: 2.5 grams
Carbs: 4.7 grams
Fiber: 0 grams

6. Whole Wheat Pasta

Products made from whole grains, such as whole wheat pasta, have a higher protein content than those made from refined grains. Whole grains have higher protein levels because they retain the nutrient-dense germ and bran layers, which are stripped away during the refining process, losing about 25% of the grain’s original protein ⁽⁹⁾. While primarily a source of carbohydrates, compared to regular pasta, whole wheat pasta contains more protein and fiber.

Nutrition Facts of Whole Wheat Pasta, per 3-ounce serving ⁽¹²⁾

Calories: 299 calories
Protein: 11.8 grams
Fat: 2.5 grams
Carbs: 62.4 grams
Fiber: 7.8 grams

7. Edamame

Edamame are immature green soybeans, and soy is one of the few complete vegetarian protein sources containing all essential amino acids. Soybeans are the best plant food source of healthy fats, namely omega-3 fatty acids. Edamame can be eaten on its own as a high-protein snack, and also works well in stir-fries, salads, or blended into dips.

Nutrition Facts of Edamame, per 1/2-cup serving ⁽¹³⁾

Calories: 94 calories
Protein: 9.2 grams
Fat: 4.0 grams
Carbs: 6.9 grams
Fiber: 4.0 grams

8. Beans

From black beans to kidney beans, beans are a great source of vegetarian protein, dietary fiber, iron, and magnesium. Although considered an incomplete protein, when consumed among a wide variety of vegetarian foods, they contribute to overall protein and nutrient intake. Not only are they easy to find and relatively inexpensive, but they are also incredibly versatile and work well in everything from salads to soups to burgers.

Nutrition Facts of Cooked Beans, per 1/2-cup serving ⁽¹⁴⁾

Calories: 153 calories
Protein: 9.0 grams
Fat: 1.7 grams
Carbs: 25.7 grams
Fiber: 8.7 grams

9. Hemp Seeds

While all seeds contain protein, hemp seeds are the highest-protein seed. In addition to containing protein, hemp seeds are also a good source of healthy fats and fiber, making them a great topping for salads, oatmeal, and smoothies.

Nutrition Facts of Hemp Seeds, per 1-ounce serving ⁽¹⁵⁾

Calories: 157 calories
Protein: 9.0 grams
Fat: 13.8 grams
Carbs: 2.5 grams
Fiber: 1.1 grams

10. Lentils

Part of the legume family, along with beans and chickpeas, lentils are a good source of vegetarian protein, carbohydrates, and dietary fiber that are low in saturated fat. Lentils come in a wide variety of colors and formats and are a versatile and inexpensive source of vegetarian protein that can be used in everything from hearty soups to spicy dhal.

Nutrition Facts of Cooked Lentils, per 1/2-cup serving ⁽¹⁶⁾

Calories: 115 calories
Protein: 9.0 grams
Fat: 0.4 grams
Carbs: 19.9 grams
Fiber: 7.8 grams

Ranking of Vegetarian Protein Sources

Here is a complete ranking of vegetarian protein sources per serving size.

Vegetarian Protein	Serving Size	Protein per Serving
Seitan	3 ounces	22.0 grams
Tempeh	3 ounces	17.3 grams
Greek Yogurt (3.25%)	3/4 cup	15.8 grams
Eggs	2 eggs	12.5 grams
Cottage Cheese (2%)	1/2 cup	12.1 grams
Whole Wheat Pasta (raw)	3 ounces	11.8 grams
Edamame (prepared)	1/2 cup	9.2 grams
Black Beans (cooked)	1/2 cup	9.0 grams
Hemp Seeds	1 ounce	9.0 grams
Lentils (cooked)	1/2 cup	9.0 grams
Soy Milk	1 cup	8.8 grams
White Beans (cooked)	1/2 cup	8.7 grams
Tofu (extra-firm)	3 ounces	8.5 grams
Milk (3.25%)	1 cup	8.1 grams
Pinto Beans (cooked)	1/2 cup	7.7 grams
Chickpeas (cooked)	1/2 cup	7.3 grams
Peanut Butter	2 tablespoons	7.2 grams
Peanuts, raw	1 ounce	6.6 grams
Nutritional Yeast	2 tablespoons	5.0 grams
Brown Rice (cooked)	1 cup	4.5 grams
Quinoa (cooked)	1 cup	4.4 grams
Green Peas (cooked)	1/2 cup	4.3 grams

All nutrition data is based on FoodData Central.

FAQs

How to get 100 grams of vegetarian protein per day?

The best way to consume 100 grams of vegetarian protein per day is to include a wide variety of sources across meals and snacks. For example, consuming cottage cheese and eggs at breakfast (e.g., savory cottage cheese bowl), quinoa and beans at lunch (e.g., slow-cooker vegetarian chili), whole wheat pasta and lentils at dinner (e.g., lentil bolognese), and Greek yogurt with hemp seeds (e.g., berry and chia yogurt parfait) as a snack can easily accumulate to over 100 grams of protein per day.

Moreover, protein powders are a good way to supplement your protein intake, and are available in numerous vegetarian formats, including whey, soy, pea, hemp, and brown rice.

How to get 30 grams of vegetarian protein per meal?

By building a meal around a primary vegetarian protein source (i.e., seitan, tempeh, tofu, eggs, etc.) and pairing it with sources of complex carbohydrate and/or healthy fat that are also high in protein (i.e., brown rice, whole wheat pasta, hemp seeds, cheese, etc.) you can easily create a balanced meal with over 30 grams of protein. For example ⁽⁷⁾:

Lentil Pasta: 1/2 cup cooked lentils + 1 cup cooked whole wheat pasta + 1 cup tomato sauce + 2 tablespoons parmesan cheese = 30 grams of protein
Peanut Tofu Stir Fry: 3 ounces of tofu + 1/2 cup edamame + 1 cup cooked brown rice + 1/2 cup snap peas + 1/4 cup peanut sauce + 1 teaspoon sesame seeds = 30 grams of protein
Breakfast Burrito: 2 eggs + 1/2 cup black beans + 1 corn tortilla + 1 ounce cheese = 30 grams of protein
Berry Protein Smoothie: 1 cup soy milk + 1 scoop protein powder + 1 cup frozen berries + 1 banana = 35 grams of protein

Are vegetarian protein sources processed foods?

Vegetarian protein sources vary widely in their level of processing. While most whole-food vegetarian proteins are considered minimally processed foods, some sources are processed or ultra-processed.

The NOVA classification system of processed foods categorizes vegetarian protein sources as follows:

Unprocessed or Minimally Processed: Beans, lentils, chickpeas, green peas, edamame, brown rice, quinoa, hemp seeds, peanuts, milk, and eggs.
Processed: Seitan, tofu, tempeh, whole wheat pasta, Greek yogurt, cottage cheese, peanut butter, and soy milk.
Ultra-Processed: Imitation meat products such as Beyond Meat® Burger, Impossible® Chicken Nuggets, and Quorn®.

The Bottom Line

The best vegetarian proteins are from plant and animal sources, and include soy products, beans, lentils, eggs, and dairy products. Although certain vegetarian protein sources are lacking in certain essential amino acids, consuming a wide variety of sources will help to combine the amino acids required to meet your needs naturally. Overall, eating enough protein is essential for optimal health, and both plant and animal proteins can be included in a healthy diet.

Chicken Shawarma Bowls

Published on February 19, 2026 by Stephanie Kay

Filled with sliced shawarma chicken, fragrant rice, fresh veggies, hummus, and tahini garlic sauce, these chicken shawarma bowls are filled with flavor. Not to mention, they are ready in 45 minutes, making them perfect for a healthy weeknight dinner.

Two chicken shawarma bowls with a wood bowl of pita chips in the background on a white counter.

Shawarma has been, and likely always will be, one of my favorite take-out meals. Not only is it filled with flavors and textures, but it’s also generally quite healthy and easy to find high-protein meal options. From beef shawarma wraps to chicken kababs, there are so many delicious options to choose from.

This flavorful chicken shawarma bowl recipe is my take on a chicken shawarma plate. It’s quick and easy to make, yet filled with bold Middle Eastern flavors. Plus, the build-your-own style of these bowls makes it a great family-friendly meal.

A chicken shawarma bowl with a silver fork and a stripped grey tea towel with sliced pita, tahini sauce, and pickled red onions on the side on a white background.

Why You’ll Love Them

Full of Flavor – The combination of shawarma spices, yellow rice, and garlic tahini sauce ensures every mouthful is flavorful.
High in Protein – The chicken shawarma bowls contain over 30 grams of protein per serving.
Keep Well – Once cooked, the components keep well in the fridge and freezer, making this recipe a great meal prep idea.

Plate of raw chicken thighs, bowl of shawarma spices, bowl of hummus, bowl of tahini, bowl of white rice, garlic cloves, tomatoes, lemon, cucumber, and romaine lettuce on a white background.

Ingredients + Substitutions

Chicken Thighs – To add some protein and make the chicken shawarma. The recipe calls for chicken thighs, but you can use chicken breasts if preferred. See the notes section of the recipe card for details.
Spices – A combination of ground cumin, coriander, cinnamon, paprika, turmeric, cardamom, and allspice to make the shawarma marinade. You can use a pre-made shawarma seasoning if preferred. See the notes section of the recipe card for details.
Rice – To add some complex carbohydrates. I used basmati rice, but any long-grain white rice will work, or you can use brown rice if preferred. Alternatively, you can omit the rice entirely and make my garlic potatoes instead. See the notes section of the recipe card for details.
Veggies – To add some fiber and micronutrients. The recipe calls for a simple salad of romaine lettuce, tomatoes, and cucumber, but any fresh veggies, such as cherry tomatoes, carrots, and bell peppers, will also work well.
Tahini – To add some healthy fats and omega-3s, and make the garlic tahini sauce. If you don’t like tahini, you can make a tzatziki sauce instead.
Garlic – To season the chicken and make the garlic sauce. The recipe calls for garlic cloves, but you can use garlic powder if needed. See the notes section of the recipe card for details.
Lemon – To balance the acidity of the marinade and garlic sauce. The recipe calls for fresh lemon juice, but you can use bottled lemon juice if needed.
Broth – To cook the rice and add some extra flavor. The recipe calls for chicken broth, but you can use vegetable broth or water if preferred.
Hummus – To serve, although optional.
Pitas – To serve, although optional. Pita chips would also work well.
Vinegar – To marinate the chicken.
Olive Oil – To marinate the chicken and add some healthy fats.
Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free chicken broth and omit the pitas.

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

Glass bowl of chicken thighs in a shawarma marinade on a white background.

Cast iron skillet with cooked shawarma chicken thighs on a white background.

Red’s Nutrition Tip

You can use chicken thighs or chicken breasts in these chicken shawarma bowls. While chicken breasts are leaner, lower in calories, and higher in protein, chicken thighs are also very high in protein and tend to provide better flavor.

Serving Suggestions

These chicken shawarma and rice 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 it higher in protein, add an extra 1/2 pound of chicken thighs, along with the necessary marinade, to the recipe, and/or top the shawarma bowls with crumbled feta cheese.
To make them lower in carbs, serve the bowls with cauliflower rice instead of rice.
To make them higher in fiber, swap the white rice for brown rice and/or serve the bowls with additional high-fiber vegetables such as broccoli.

Close up of chicken shawarma bowl with cooked rice, tender chicken, lemon wedge, hummus, tomato cucumber salad, and pickled red onion with chopped parsley on top with garlic tahini sauce on the side on a white background.

Storage + Reheating

To Refrigerate: Any leftover chicken shawarma and rice can be cooled and stored in an airtight container in the fridge for up to 4 days. The tahini garlic sauce can be stored in a separate airtight container for up to 1 week.

To Freeze: Once cooled, the chicken and rice can be transferred to an airtight container(s) and stored in the freezer for up to 3 months. The tahini garlic sauce can be stored in the freezer in a separate airtight container for up to 6 months.

To Reheat: Once thawed, warm the chicken and rice in the microwave for 2-3 minutes, then top with garlic tahini sauce, salad, hummus, pickled red onions, and pita bread.

More Chicken Bowl Recipes:

How to Meal Prep for the Week

Published on February 17, 2026 by Stephanie Kay

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.

Meal Prep Basics
Meal Prep Approaches
How to Meal Prep for a Week
Sample Weekly Meal Prep Plan
Tips for a Weekly Meal Prep Routine
How long does meal prep last?
Best Meal Prep Containers
Healthy Meal Prep Ideas

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.

Breakfast – Meal prep jars of protein overnight oats for weekday breakfasts.
Lunch – Batch cook a pot of vegetable quinoa soup for work lunches.
Dinner – Make some slow-cooker shredded chicken to use in dinners throughout the week.
Snack – Peel and chop fresh veggies and store them in a container for snacks.

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:

Best Glass Meal Prep Containers: William Sonoma Hold Everything Glass Food Storage Containers
Best Plastic Meal Prep Containers: Rubbermaid Brilliance Food Storage Containers
Best Stainless Steel Meal Prep Containers: Dalcini Stainless Lunch 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

Published on February 15, 2026 by Stephanie Kay

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

Published on February 12, 2026 by Stephanie Kay

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

Published on February 5, 2026 by Stephanie Kay

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

Published on January 29, 2026 by Stephanie Kay

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?

Published on January 27, 2026 by Stephanie Kay

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.

What’s the difference between muesli and granola?
Ingredients in Muesli vs. Granola
Muesli vs. Granola: Nutrition Comparison
Calories
Protein
Fat
Carbohydrates
Fiber
Sugar
Other Factors to Consider
So, which one is healthier?

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.

Feature	Muesli	Granola
Ingredients	Rolled oats, nuts, seeds, and dried fruits	Rolled oats, nuts, seeds, dried fruits, sugar, and oil
Preparation	Raw, unbaked	Toasted, baked
Sweeteners	None, typically	Added sugar, honey, or maple syrup
Binding Agent	None	Oil, or butter
Texture	Crunchy, chewy, flaky	Crunchy 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 cup	Muesli	Granola
Calories	194 calories	231 calories
Protein	6.2 grams	5.4 grams
Fat	1.8 grams	7.2 grams
Carbohydrates	41.6 grams	37.0 grams
Fiber	5.0 grams	4.1 grams
Sugar	11.0 grams	12.2 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

Published on January 25, 2026 by Stephanie Kay

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

Published on January 22, 2026 by Stephanie Kay

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.

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56 Code Words for Sugar

Published on January 20, 2026 by Stephanie Kay

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.

Understanding Names for Added Sugar
List of Other Words for Sugar
Simple Sugars
Solid or Granulated Sugars
Liquid or Syrup Sugars

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.

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, specifically simple 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.

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

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Table of contents

What’s the difference between chia seeds and flax seeds?

Chia Seeds vs. Flax Seeds: Nutrition

Calories

Protein

Fat

Carbohydrates

Fiber

Sugar

Vitamins & Minerals

Other Factors to Consider

Taste

Texture

Cost

Is it better to consume chia and flax seeds whole or ground?

So, which is healthier?

How to Use Chia Seeds and Flax Seeds

The Bottom Line

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Can you make it in a slow cooker?

Storage + Reheating

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Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

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Table of contents

What is vegetarian protein?

Are vegetarian protein sources complete proteins?

How much vegetarian protein do you need per day?

Best Sources of Vegetarian Protein

1. Seitan

2. Tempeh

3. Greek Yogurt

4. Eggs

5. Cottage Cheese

6. Whole Wheat Pasta

7. Edamame

8. Beans

9. Hemp Seeds

10. Lentils

Ranking of Vegetarian Protein Sources

FAQs

How to get 100 grams of vegetarian protein per day?

How to get 30 grams of vegetarian protein per meal?

Are vegetarian protein sources processed foods?

The Bottom Line

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

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Table of contents

Meal Prep Basics

Meal Prep Approaches

Individual portioning.

Batch cooking.

Buffet-style prep.

Ingredient prep.

How to Meal Prep for a Week

1. Determine your meal prep needs.

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

3. Cook your meals and/or ingredients.