Stephanie Kay Nutrition

Real Food for Real Life

Teriyaki Beef Bowls

Published on by

Ready in 30 minutes, filled with steamed rice, crunchy veggies, and tender slices of beef covered in a homemade teriyaki sauce, these teriyaki beef bowls are a quick, easy, and delicious dinner idea.

Two teriyaki beef bowls with chopsticks with a bowl of sesame seeds and sliced green onion on a white background.

If you think you can’t make teriyaki at home, think again, because these beef teriyaki bowls are SO easy to make. Though you can certainly find pre-made teriyaki sauce in most grocery stores, making your own teriyaki sauce is simple and incredibly inexpensive.

With a few simple ingredients, many of which you probably already have at home, you can create a glossy, sweet, sticky, and savory teriyaki sauce in a matter of minutes. Not to mention, if desired, you can make a double or triple match, quickly reduce it in a pan, allow it to cool, and store it in an airtight container for days to come.

Close up beef teriyaki bowls on a white background.

Why You’ll Love It

  • Quick and Easy – Ready in 30 minutes, this recipe is perfect for a weeknight dinner.
  • High in Protein – These teriyaki beef bowls are loaded with 32 grams of protein per serving.
  • Full of Flavor – The homemade teriyaki sauce ensures each bite is mouthwatering.
Plate of flank steak with a bowls of spices, brown sugar, rice vinegar, soy sauce, and rice with a red bell pepper, carrot, broccoli, and green onion on a white background.

Ingredients + Substitutions

  • Flank Steak – To add some protein. The recipe calls for flank steak, but any lean steak would work well. You can also use ground beef if preferred. See the notes section of the recipe card for details.
  • Soy Sauce – To make the homemade teriyaki sauce and season the beef. You can use regular or low-sodium soy sauce.
  • Rice Vinegar – To balance the acidity of the teriyaki sauce. Any style of rice wine vinegar will work well.
  • Brown Sugar – To add a bit of sweetness to the sauce. The recipe calls for brown sugar, but you can use honey or pure maple syrup if preferred.
  • Cornstarch – To thicken the teriyaki sauce.
  • Ground Ginger – To flavor the sauce. The recipe calls for ground ginger, but you can use fresh ginger root if preferred. See the notes section of the recipe card for details.
  • Garlic Powder – To flavor the sauce. The recipe calls for garlic powder, but you can use garlic cloves if preferred. See the notes section of the recipe card for details.
  • Rice – To add some carbohydrates. The recipe calls for white rice; I used jasmine rice, but any white rice or brown rice will also work well. See the notes section of the recipe card for details.
  • Veggies – A mixture of broccoli, bell pepper, carrots, and green onion to add some fiber and micronutrients to the beef bowls. Other vegetables such as shelled edamame beans, snap peas, snow peas, and mushrooms would also work well.
  • Sesame Oil – To cook the beef and add some healthy fats. Olive oil will also work well.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

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

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

Cast iron skillet with raw sliced flank steak.
Cast iron skillet with cooked teriyaki steak slices.

Red’s Nutrition Tip

Flank steak is one of the leanest cuts of beef, making it a great option for a high-protein, low-calorie meal. In fact, flank steak’s fat content is closer to chicken breasts than chicken legs, and it’s a great source of zinc, iron, phosphorus, and several B vitamins (1).

Serving Suggestions

These teriyaki steak bowls are a balanced meal with protein, carbohydrates, fiber, and fats. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make them lower in fat, swap the steak for lean ground meats such as extra-lean ground beef, ground chicken, or ground turkey.
  • To make them low-carb, swap the rice for cauliflower rice.
  • To add some heat, add a pinch of red pepper flakes to the teriyaki sauce.
  • To reduce sodium content, use a low-sodium soy sauce.
Cast iron skillet with stir-fry veggies.

Storage + Reheating

To Refrigerate: Allow the teriyaki beef and rice to cool completely, then add them to containers, combined or separately, and store them in the refrigerator for up to 4 days.

To Freeze: Once cooled completely, transfer the beef and rice to airtight containers, combined or separately, and store them in the freezer for up to 3 months.

To Reheat: Once thawed, reheat the teriyaki beef and rice in the microwave for 2-3 minutes or until warm.

Close up of teriyaki steak bowls with sesame seeds on top in a light grey bowl with wood chopsticks on a white background.

More Beef Bowls:

Protein 101: A Complete Guide

Published on by

Protein is an important part of a healthy diet as it plays many vital roles in the human body. Here is a complete guide to protein and the best sources to help increase your dietary protein intake.

Raw pork, beef, chicken breasts, salmon and eggs, with bowl of beans, sunflower seeds, hazelnuts, and almonds, with a jug of milk and jar of yogurt on a white background.

Table of contents

What is protein?

Protein is a macronutrient required for essential functions in the human body. It is considered an essential nutrient because the body cannot biosynthesize enough to maintain health and survival.

Protein is also an energy-providing nutrient, as it supplies 4 calories per gram, along with carbohydrates and fat, which supply 4 and 9 calories per gram, respectively.

Protein is composed of amino acids. Of the 20 amino acids that make up protein, 9 are considered essential amino acids and must be obtained through food. Amino acids are classified into 3 groups (1):

  • Essential
  • Non-essential
  • Conditional

Essential amino acids cannot be made by the body and, therefore, must be consumed through food. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Non-essential amino acids can be made by the body from essential amino acids or in the normal breakdown of proteins. These include alanine, arginine, asparagine, aspartic acid, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

Conditional amino acids are those that the body cannot produce in sufficient amounts during periods of illness, stress, injury, or rapid growth, such as infancy. These include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.

Infographic on protein 101; definition, functions, types, and recommended intake.

Why do we need protein?

All cellular processes in the human body involve protein in some way. Proteins function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters (1).

Protein is also required for the development and maintenance of muscle mass. The single largest tissue store of bodily protein is muscle (2). Skeletal muscle makes up about 40% of the human body’s weight and contains 50-75% of its total protein (1).

How much protein should you have per day?

Exactly how much protein you need will vary by age, height, weight, gender, activity level, and health goals.

Based on current dietary guidelines, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day (3). However, the RDA for protein is the recommended minimum intake to prevent a deficiency and was derived from studies on sedentary individuals.

A growing body of evidence has shown that this intake is suboptimal for healthy aging, appetite regulation, weight management, muscle protein synthesis, and optimizing athletic performance (4, 5, 6, 7, 8). The current evidence suggests:

  • For optimizing health, the recommended intake is 0.54 to 0.7 grams of protein per pound of body weight per day.
  • For weight loss, the recommended intake is 0.7 grams of protein per pound of body weight per day.
  • For weight gain, the recommended intake is 0.7 to 1.0 grams of protein per pound of body weight per day.

Risks of Protein Deficiency

Not consuming adequate dietary protein can lead to protein deficiency, which can cause wasting and shrinkage of muscle tissue, edema or swelling due to fluid retention, anemia, thin and brittle hair, skin lesions, and slow growth in children (9).

That said, protein deficiency is rare in the U.S. general population. Data shows that the protein intake of U.S. adults averages 88.2 grams per day, which amounts to 14% to 16% of total daily calories, and meets the RDA of 0.36 grams per pound of body weight per day (10).

Infographic of high-protein foods by macro breakdown.

All data are provided by Food Data Central.

What foods contain protein?

Protein is found in a wide range of animal and plant foods, such as:

  • Meat – beef, pork, lamb, bison, etc.
  • Fish and Seafood – tuna, salmon, shrimp, crab, mussels, etc.
  • Poultry – chicken, turkey, duck, etc.
  • Dairy – yogurt, skyr, cheese, etc.
  • Eggs
  • Legumes – beans, lentils, tofu, etc.
  • Nuts – peanuts, almonds, pistachios, cashews, etc.
  • Seeds – hemp seeds, pumpkin seeds, sunflower seeds, etc.
  • Whole grains – wheat, amaranth, quinoa, etc.

While many foods contain protein, the nutritional value of protein is generally measured by its essential amino acid composition. Different foods contain different amounts of amino acids, which affects their bioavailability, digestibility, and overall protein content.

Animal protein sources contain all essential amino acids and, therefore, are considered “complete” proteins. Plant protein sources do not contain all essential amino acids, or do not contain them in optimal ratios, and, therefore, are considered “incomplete” proteins.

According to both the protein digestibility corrected amino acid score (PDCAAS) and digestible indispensable amino acid score (DIAAS) used to assess the ability of a dietary protein to meet the body’s amino acid requirements, animal protein sources have higher digestibility and bioavailability than plant protein sources (11, 12).

Moreover, animal proteins are primarily sources of protein and fat, with little to know carbohydrates or fiber, outside of milk proteins, while plant proteins are sources of carbohydrates, fiber, and fat with moderate levels of protein. This is an important factor to consider when trying to increase protein intake while counting calories or macros, or eating a plant-based diet primarily focused on vegan or vegetarian protein.

How to Increase Protein Intake

Meeting your optimal dietary protein intake can easily be achieved through food sources and, if needed, supplement sources of protein. Some of the best ways to increase protein intake are:

  1. Eat a source of protein at every meal,
  2. Increase your current portion size of protein,
  3. Combine plant and animal proteins in meals,
  4. Eat protein-rich snacks,
  5. Use protein powders.

By regularly creating balanced meals with a source of protein, carbohydrates, fiber, and fat, and including protein in snacks, especially post-workout snacks, you can help to ensure you are reaching your optimal daily protein needs.

Should you struggle to meet the recommended protein intake for your goals, you can use protein supplements, such as protein powder, collagen powder, and protein bars, to help support your intake.

Is too much protein dangerous?

High-protein diets, typically defined as more than 20–25% of total daily calories, have been touted as dangerous and harmful to health; however, the research does not fully support these claims.

While many people believe that high-protein diets are unhealthy and can lead to kidney damage, liver damage, cardiovascular disease, osteoporosis, and even an increased breast cancer risk, the evidence does not support it and, in some cases, demonstrates the opposite.

Several meta-analysis studies concluded that protein intakes have a trivial to non-existent effect on kidney function, while another study found that high protein intakes had no harmful effects on bone mineral content or bone density, and another showed that higher protein intakes resulted in significant decreases in hip fractures (13, 14, 15, 16, 17, 18).

With the exception of pre-existing kidney disease, there does not appear to be any imminent risk with high protein intakes within the discussed guidelines. High-protein diets are generally considered safe for healthy individuals and, in many cases, beneficial.

Overall, the quality of the protein consumed is more influential than protein intake alone. While it’s important to consume adequate protein, the “package” which the protein comes with (i.e., fat, fiber, vitamins, minerals, phytonutrients, etc.) has a greater impact on health. Choosing a high-quality protein, such as salmon or lentils, that provides all the amino acids, beneficial fats, fiber, and micronutrients, is far healthier than consuming a low-quality protein, such as a burger or processed meat, that also contains excessive saturated fat or sodium.

The Bottom Line

Protein is a macronutrient made up of amino acids. Of the amino acids that make up protein, nine are essential amino acids and must be obtained through food. Proteins function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters. It can be found in animal and plant foods, such as meat, poultry, seafood, eggs, dairy, beans, lentils, grains, nuts, and seeds.

Slow Cooker Shredded Chicken

Published on by

Made with only 6 ingredients, this slow-cooker shredded chicken recipe is a great high-protein meal prep idea. It creates tender shredded chicken that can be used in tacos, sandwiches, salads, soups, stews, and casseroles.

Close up of slow cooker shredded chicken.

Meal prep is made easy with this crockpot shredded chicken recipe! While simple, this shredded chicken is a great meal prep hack for busy days when you don’t have time to cook or forget to thaw meat for dinner before you leave for work.

While the flavors are simple, the recipe is very versatile, as you can add any seasonings you like to the slow cooker. Plus, once cooked, you can store shredded chicken in the fridge or freezer and use it for quick-assembly weeknight dinners when you need a tasty, yet healthy, and crowd-pleasing meal on the table in under 30 minutes.

Large crockpot filled with shredded chicken.

Why You’ll Love It

  • Easy to Make – This 6-ingredient crockpot recipe is straightforward to make.
  • High in Protein – Made with boneless, skinless chicken breasts, this shredded chicken is a great lean protein source to add to recipes.
  • Keeps Well – This slow cooker shredded chicken recipe stores well in the fridge and freezer, making it a great meal prep idea.
Plate of raw chicken breasts with a jug of chicken broth, jars of onion powder and garlic powder, and bowls of salt and black pepper on the side on a white background.

Ingredients + Substitutions

  • Chicken Breast – The recipe calls for boneless, skinless chicken breasts, but you can use boneless, skinless chicken thighs if preferred. See the notes section of the recipe card for details.
  • Broth – To cook the chicken and add some flavor. I used chicken broth, but vegetable broth or water will also work well.
  • Onion Powder – To season the chicken, although optional.
  • Garlic Powder – To season the chicken, although optional.
  • Salt and Pepper – To season.
Slow cooker filled with raw chicken breasts seasoned with salt, pepper, onion powder, and garlic powder on a white background.
Slow cooker filled with seasoned, raw chicken breasts covered in chicken broth on a white background.

Dietary Adaptions

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

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

Slow cooker filled with cooked chicken breasts in chicken broth on a white background.
Slow cooker filled with shredded chicken on a white background.

Red’s Nutrition Tip

This slow-cooker shredded chicken is a great way to help increase protein intake. Whether your goal is general health, to create a calorie deficit for weight loss, or to build muscle for healthy weight gain, the lean chicken breasts are a low-calorie, high-protein food that can increase the protein content of a meal without overly increasing calorie content or saturated fat content.

Serving Suggestions

This shredded chicken is a great source of protein that can be used in a wide variety of recipes.

  • To turn it into tacos, add a pack of taco seasoning to the slow cooker and serve the shredded chicken on corn tortillas with salsa, guacamole, and sour cream.
  • To turn it into pasta, add a tablespoon of Italian seasoning and swap the broth for a 28-ounce jar of your favorite pasta sauce, and serve it over a 1-pound box of cooked pasta.
  • To turn it into chicken salad, mix shredded chicken with mayonnaise, Dijon mustard, chopped celery, and dill.

Here is a collection of my favorite recipes with shredded chicken:

Close up of a crock pot filled with shredded chicken.

Storage + Reheating

To Refrigerate: Once cooled, transfer the shredded chicken to an airtight container and store it in the fridge for up to 4 days.

To Freeze: Transfer the cooled shredded chicken to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Once thawed, add the chicken to a plate or bowl and warm it in the microwave for 30-second increments until warm. Be careful not to overheat it, as it will dry out the chicken.

More Slow Cooker Chicken Recipes:

 

Meal Prep Breakfast Sandwiches

Published on by

These meal prep breakfast sandwiches are the perfect breakfast for busy mornings. The combination of fluffy eggs, crispy bacon, and melted cheese creates a healthy and high-protein meal to start the day.

Three meal prep breakfast sandwiches stacked on a plate with a breakfast egg sandwich wrapped in parchment paper in the background.

I don’t know about you, but I LOVE breakfast sandwiches. They’re tasty, easy to make, and work well as a well-balanced meal idea loaded with protein, carbohydrates, and fats that keep me going all morning long.

While you can certainly find egg sandwiches at any fast-food drive-through, making them at home is easy and so much healthier. Not only can you control the quality of the ingredients you use, but you can also control the portion size and calorie content to support your personal goals. Plus, meal prep breakfast egg sandwiches are something the whole family can enjoy.

Close up make-ahead breakfast sandwiches on a plate on a white background.

Why You’ll Love Them

  • Easy to Make – If you can make a sandwich, you can certainly make this recipe.
  • High in Protein – The combination of eggs, bacon, and cheese ensures each breakfast sandwich contains 20 grams of protein.
  • Freeze Well – These make-ahead breakfast sandwiches keep well in the fridge and freezer, making them a great meal prep idea.
Bowl of eggs, plate of bacon, plate of cheese slices, jar of milk, and bowl of salt on a white background.

Ingredients + Substitutions

  • Eggs – To add some protein.
  • Bacon – To add some more animal protein. I used regular bacon, but you can use Canadian bacon, turkey bacon, or sausage patties instead. See the notes section of the recipe card for details.
  • Cheese – To add some more protein and healthy fats. The recipe calls for cheddar cheese, but you can use any low-moisture cheese you like. American, Havarti, Monterey Jack, and pepper jack cheese would work particularly well.
  • English Muffins – To add some complex carbohydrates. I used white English muffins, but whole wheat English muffins would also work well.
  • Milk – To add some extra protein to the baked eggs and ensure they have a creamy texture.
  • Salt and Pepper – To season.
Large white baking dish with baked eggs on a white background.
Large baking sheet lined with parchment paper with cooked bacon.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free English muffins and certified gluten-free bacon.

To Make them Dairy-Free: Omit the cheddar cheese and use cooking spray instead of butter, and swap the milk for almond milk.

A dozen English muffins with a slice of baked egg on top on a white background.
A dozen English muffins with a slice of baked egg and slice of cheddar cheese on top on a white background.

Red’s Nutrition Tip

While saturated fat is not inherently unhealthy, if you’re trying to reduce your intake, you can swap the pork bacon for turkey bacon and use a low-fat cheese instead.

Serving Suggestions

This meal prep breakfast sandwich recipe is a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed on their own as an easy grab-and-go breakfast or adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add an additional 6-12 eggs to the recipe, or add a cup of cottage cheese to the egg mixture.
  • To make them lower in fat, swap the bacon for turkey bacon or turkey sausage patties.
  • To make them higher in fiber, use whole-grain English muffins and/or add a mixture of your favorite veggies, finely chopped, to the egg mixture.
  • To add some flavor, add a dash of hot sauce, onion powder, and/or garlic powder to the egg mixture.
A dozen English muffins with a slice of baked egg, slice of cheddar cheese, and two slices of bacon on top on a white background.
A dozen bacon hot breakfast sandwiches on a white background.

Storage + Reheating

To Refrigerate: Wrap each breakfast sandwich individually in parchment paper or aluminum foil, then place them in a plastic bag or airtight container, and store them in the fridge for up to 5 days.

To Freeze: Wrap each breakfast sandwich individually in parchment paper or aluminum foil, then place them in a freezer-safe plastic bag or airtight container, and store them in the freezer for up to 3 months.

To Reheat: For the best results, thaw the breakfast sandwiches overnight. Once thawed, remove the parchment paper or aluminum foil, and warm in the microwave for 1-2 minutes or in the oven or toaster oven at 425°F for 5-10 minutes. To reheat breakfast sandwiches from frozen, unwrap them, then warm them in the microwave for 3-4 minutes or in the oven or toaster oven at 425°F for 15-20 minutes.

Close up of bacon, egg, and cheese sandwiches on a white background.

More Meal Prep Breakfast Recipes:

Lentil Chili

Published on by

Turn chili season into a vegetarian feast with this easy lentil chili recipe. It’s full of flavor, fiber, and plant-based protein and keeps well in the fridge and freezer, making it a great meal prep idea.

Bowl of vegetarian lentil chili with shredded cheese, sliced avocado, and fresh cilantro on top with a silver spoon on a white background.

I’m not sure about you, but I love chili. It’s easy to make, super versatile, and keeps well for months. While more traditional chili recipes contain meat, you can make a good vegetarian chili with the right combination of spices and pantry staples you likely already have on hand.

So, whether you’re prepping for game day or just looking for a heart-warming dinner idea, this hearty lentil chili recipe is a delicious and nutritious crowd-pleasing meal idea.

Close up of two bowls of vegetarian lentil chili with a bowl of shredded cheese and tortilla chips on the side on a white background..

Why You’ll Love It

  • Made in One Pot – This recipe keeps prep time and clean up to a minimum.
  • High in Fiber – The combination of lentils and black beans ensures this lentil chili contains 15 grams of fiber per serving.
  • Plant-Based – This vegetarian lentil chili contains over 18 grams of plant-based protein per serving.
  • Keeps Well – It’s a great meal prep recipe as it keeps well in the fridge for days and the freezer for months.
Bowls of brown lentils, red kidney beans, black beans, diced tomatoes, crushed tomatoes, tomato paste, and spices, with a yellow onion, garlic cloves, and a jug of vegetable broth on a white background.

Ingredients + Substitutions

  • Lentils – To add some protein. The recipe calls for green lentils or brown lentils, as I think they provide the best texture, but red lentils will also work. See the notes section of the recipe card for details.
  • Beans – To add some more vegetarian protein and fiber. The recipe calls for canned beans, but you can use raw beans if preferred. See the notes section of the recipe card for details.
  • Tomatoes – To add some flavor and bulk to the chili. The recipe calls for a combination of diced and canned tomatoes, but you can use one or the other, or use plain tomato sauce instead. I used fire-roasted tomatoes to add some extra flavor, but you can use regular tomatoes if preferred.
  • Broth – To cook the lentils and flavor the chili. The recipe calls for vegetable broth to ensure the recipe is vegan and vegetarian, but you can use chicken or beef broth if preferred.
  • Onion and Garlic – To add a depth of flavor. The recipe calls for a whole onion and garlic cloves, but you can use onion powder or garlic powder if preferred. See the notes section of the recipe card for details.
  • Bell Pepper – To add some veggies and micronutrients. I used a red bell pepper, but any color will work.
  • Spices – A combination of chili powder, smoked paprika, ground cumin, dried oregano, and cocoa powder to flavor the chili. Feel free to add some cayenne pepper or ground chipotle peppers if you want a bit more heat.
  • Salt and Pepper – To season.
  • Olive Oil – To add some healthy fats.
Pot with sautéed onion and red bell pepper on a white background.
Pot with sautéed veggies and spices on a white background.

Dietary Adaptions

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

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

Pot with sautéed veggies, spices, and brown lentils on a white background.
Pot with sautéed veggies, spices, brown lentils, tomatoes, and tomato paste on a white background.

Red’s Nutrition Tip

Lentils are a great alternative to ground beef in vegan and vegetarian recipes. Not only are they one of the best sources of plant-based protein, but they are also low in saturated fat and one of the highest fiber foods. In addition to chili, they work well in lentil tacos and lentil shepherd’s pie.

Pot with sautéed veggies, spices, lentils and tomato sauce on a white background.
Pot with sautéed veggies, spices, lentils, tomato sauce with red kidney beans and black beans on a white background.

Serving Suggestions

This vegan lentil chili recipe is a balanced meal complete with protein, carbohydrates, fiber, and fats. That said, it can easily be adapted to suit your personal dietary needs. For example:

  • To make it higher in protein, add a block of crumbled, extra-firm tofu along with the beans.
  • To make it higher in fiber, add some frozen corn to the chili.
  • To make it higher in fat, top the lentil chili with some shredded cheese, sliced avocado, or a dollop of sour cream or Greek yogurt.
  • To make it higher in carbohydrates, serve the chili with cooked rice or tortilla chips.
  • To add more flavor, top the chili with fresh cilantro, hot sauce, and/or sliced jalapeño.

Can you make it in a slow cooker?

Yes, this vegetarian lentil chili can easily be made in a slow cooker. Simply add all of the ingredients to a slow cooker, stir to combine, and cook on high for 4-5 hours or low for 8-9 hours.

Large pot of lentil chili with a serving spoon with avocado, cilantro, cheese and tortilla chips on the side with a grey striped tea towel on a white background.

Storage + Reheating

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

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

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

Two bowls of lentil chili with fresh cilantro, shredded cheese, sliced jalapeño, and slice avocado on a white background.

More Vegetarian Chili Recipes:

12 Foods High in Omega-3

Published on by

Omega-3s are essential fatty acids with many health benefits that must be obtained from the diet. Here is a list of the foods high in omega-3 that you can start eating today.

Canola oil, avocados, walnuts, beans, soybeans, pumpkin seeds, salmon fillet, chia seeds, eggs, flax seeds, and spinach on a white wood background.

Table of contents

What are omega-3 fatty acids?

Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs). Omega-3s, sometimes referred to as n-3s, play many vital roles in the human body and are considered essential nutrients because the body cannot produce them and, therefore, they must be obtained from food.

There are 3 main types of omega-3 fatty acids (1):

  • Alpha-Linolenic Acid (ALA)
  • Eicosapentaenoic Acid (EPA)
  • Docosahexaenoic Acid (DHA)

Omega-3 fatty acids are found in the oil of plant and animal foods. ALA (alpha-linolenic acid)is found in plant foods such as chia seeds, flax seeds, and walnuts, while EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in animal foods, primarily in fatty, cold-water fish such as salmon, mackerel, sardines, and herring.

EPA and DHA are the most bioactive forms of the fatty acids and are directly used by the body. While the body can convert some ALA into EPA and DHA, the process is inefficient, and only very small amounts are converted, making EPA and DHA the most effective forms of omega-3s with more significant physiological and clinical benefits.

Health Benefits of Omega-3 Fats

Omega-3 fatty acids are the focus of a great deal of research and have been linked with many health benefits. Studies suggest that omega-3s can help to (2):

  • Lower triglyceride levels
  • Lower blood pressure
  • Protect against cardiovascular disease and coronary heart disease
  • Lower risk of developing Alzheimer’s disease, dementia, and other problems with cognitive function
  • Lower risk of breast cancer and colorectal cancer
  • Lower risk of developing age-related macular degeneration (AMD) and dry eye disease
  • Support maternal health and fetal growth and development

To date, most health benefits have been associated with EPA and DHA from foods (e.g., fish) and/or dietary supplements (e.g., fish oil), as opposed to ALA. While ALA is a good source of healthy fats, the body’s ability to convert it into EPA and DHA is limited and estimated to occur at rates of <8% and <4%, respectively (3). Therefore, consuming EPA and DHA from food sources and/or supplements is recommended, particularly for vegetarians and vegans.

More studies are needed to understand how omega-3 fats might help rheumatoid arthritis, mental health conditions, or other diseases.

How much omega 3 do you need?

Only infants and children under the age of 1 have specific dietary guidelines for total omega-3 intake. For adults and children over 1 year of age, the Adequate Intakes (AIs) apply only to ALA because it is the only omega-3 that is essential (4).

  • Birth to 12 months*: 0.5 g/day
  • Children 1-3 years: 0.7 g/day
  • Children 4-8 years: 0.9 g/day
  • Boys 9-13 years: 1.2 g/day
  • Girls 9-13 years: 1.0 g/day
  • Teen boys 14-18 years: 1.6 g/day
  • Teen girls 14-18 years: 1.1 g/day
  • Men: 1.6 g/day
  • Women: 1.1 g/day
  • Pregnant teens and women: 1.4 g/day
  • Breastfeeding teens and women 1.3 g/day

*As total omega-3s. All other values are for ALA alone.

Can you take too much omega 3?

Yes, you can take too much omega-3 from supplements; however, the side effects are typically mild and include an unpleasant taste in the mouth, bad breath, heartburn, nausea, stomach discomfort, diarrhea, headache, and smelly sweat (5, 6).

While there is no established Tolerable Upper Intake Level (UL), health authorities generally recommend consuming no more than 5 g/day of EPA and DHA combined from dietary supplements (2).

Infographic of list of foods high in omega-3 fatty acids.

List of Foods High in Omega-3s

Here is a list of the foods highest in omega-3 fatty acids, in no particular order.

1. Mackerel

Mackerel is one of the best sources of omega-3 fatty acids. These small fish are also a great source of animal protein, vitamin D, vitamin B12, and selenium. Mackerel can be prepared in many ways, as fresh mackerel can be grilled, pan-fried, or smoked, while canned mackerel can be used in salads or spreads. A 3-ounce serving of mackerel contains 1.95 grams of combined EPA and DHA omega-3 fatty acids (7, 8).

2. Salmon

Salmon is a great source of omega-3s, specifically EPA and DHA. Along with other fatty fish, salmon is rich in healthy fats, protein, and many micronutrients. Both farmed and wild-caught salmon are healthy choices, and fresh, frozen, or tinned salmon are all good sources of omega-3 fatty acids. A 3-ounce serving of salmon contains 1.83 grams of combined EPA and DHA omega-3 fatty acids (9, 8).

3. Herring

Herring is another oily fish rich in omega-3 fats. It can be grilled, smoked, or pickled, and is commonly eaten with bread, crackers, or potatoes, with butter, onions, or pickles. A 3-ounce serving of herring contains 1.83 grams of combined EPA and DHA omega-3 fatty acids (10, 8).

4. Chia Seeds

Chia seeds are one of the best plant-based food sources of omega-3 fatty acids. They are also one of the best sources of fiber, magnesium, and are one of the highest protein seeds. Be they black or white, chia seeds can be added to overnight oats, blended into smoothies, sprinkled onto yogurt bowls, or made into chia seed pudding. A 1-tablespoon serving of chia seeds contains 2.42 grams of ALA omega-3 fatty acids (11).

5. Trout

Trout is another fish rich in omega-3 fatty acids, although levels vary by species and whether it is farmed or wild. Lake trout generally have the highest omega-3 content among trout species, particularly siscowet trout. Trout is also a good source of vitamin D, vitamin E, and lean protein. A 3-ounce serving of trout contains 1.34 grams of combined EPA and DHA omega-3 fatty acids (12, 8).

6. Anchovies

Anchovies are an abundant source of omega-3 fatty acids. While often high in sodium, these tiny fish are rich in selenium, and their strong taste makes them great for dissolving into dishes to add a deep, savory, umami flavor. Anchovies are a common ingredient in Caesar salad dressing, Worcestershire sauce, and spaghetti alla puttanesca. A 3-ounce serving of anchovies contains 1.23 grams of combined EPA and DHA omega-3 fatty acids (13, 8).

7. Walnuts

Walnuts are another plant source of omega-3 fatty acids, specifically ALA. They are also a good source of insoluble fiber and have been shown to have anti-inflammatory benefits thanks to their high antioxidant content. A 1-ounce serving of walnuts contains 2.57 grams of ALA omega-3 fatty acids (14).

8. Tuna

Be it skipjack, yellowfin, or albacore, tuna is a rich source of omega-3 fatty acids. Albacore (white) tuna generally contains more EPA and DHA than light tuna; however, all types of tuna are rich in healthy fats and great high-protein, low-calorie foods. A 3-ounce serving of tuna contains 1.11 grams of combined EPA and DHA omega-3 fatty acids (15, 8).

9. Sardines

Sardines are one of the most nutrient-dense foods and a great source of healthy fats. These small, oily fish have a soft texture and strong flavor, and can be cooked fresh or found canned. Sardines can be eaten directly from the tin on crackers or toast, or added to salad dressings and sauces for a depth of flavor. A 3-ounce serving of sardines contains 0.84 grams of combined EPA and DHA omega-3 fatty acids (16, 8).

10. Soybeans

Not only are soybeans one of the best sources of vegetarian protein, but they are also one of the best plant-based sources of the omega-3 fatty acid alpha-linolenic acid. While soybean oil is the richest in omega-3 fats, other soybean products, such as tofu, tempeh, and edamame, contain healthy fats. A 1-cup (93-gram) serving of soybeans contains 1.34 grams of ALA omega-3 fatty acids (17).

11. Flax Seeds

Flax seeds are another seed high in ALA omega-3 fatty acids. Whole flax seeds can be hard for the body to digest; therefore, ground flaxseed and flaxseed oil are better options to obtain maximum health benefits. Ground flaxseed can be sprinkled onto oatmeal, added to smoothies, or used to make flax eggs in baked goods. A 1-tablespoon serving of flax seeds contains 2.35 grams of ALA omega-3 fatty acids (18).

12. Caviar

Caviar is tiny, cured, unfertilized fish eggs and is rich in omega-3 fatty acids. It is considered a luxury food item and is commonly served as a garnish on crackers, toast, or blinis with crème fraîche, onions, and/or chives. A 1-ounce serving of caviar contains 0.89 grams of combined EPA and DHA omega-3 fatty acids (19, 8).

Ranking of Omega-3 Foods per Serving

FoodServing SizeOmega-3 per ServingType(s) of Omega-3
Walnuts1 ounce2.57 gramsALA
Cod Liver Oil1 tablespoon2.44 gramsEPA & DHA
Chia Seeds1 tablespoon2.42 gramsALA
Flax Seeds1 tablespoon2.35 gramsALA
Mackerel3 ounces1.95 gramsEPA & DHA
Salmon3 ounces1.83 gramsEPA & DHA
Herring3 ounces1.83 gramsEPA & DHA
Trout3 ounces1.34 gramsEPA & DHA
Soybeans1 cup1.34 gramsALA
Anchovies3 ounces1.23 gramsEPA & DHA
Hemp Seeds1 tablespoon1.20 gramsALA
Tuna3 ounces1.11 gramsEPA & DHA
Canola Oil1 tablespoon1.01 gramsALA
Soybean Oil1 tabelspoon0.90 gramsALA
Caviar1 tablespoon0.89 gramsEPA & DHA
Sardines3 ounces0.84 gramsEPA & DHA
Oysters3 ounces0.33 gramsEPA & DHA
Lamb (ground)3 ounces0.01 gramsEPA & DHA
Beef (steak)3 ounces0.01 gramsEPA & DHA

All nutrition facts are provided by Food Data Central.

How much fish should you eat?

The American Heart Association recommends eating fish 2-3 times per week, including one serving of oily fish. If you’re concerned about consuming too much mercury, focus on low-mercury fish such as salmon, sardines, anchovies, trout, catfish, cod, shrimp, and scallops (20).

Should you take an omega-3 dietary supplement?

Omega-3 supplements, such as fish oil supplements, can be helpful, particularly if you are not getting adequate omega-3 fatty acids from your diet. Supplementation may be beneficial for individuals who do not eat fatty fish, are pregnant or breastfeeding, or for certain conditions; however, it is best to consult with your doctor or a registered dietitian before taking them.

FAQs

Which food has the highest omega-3 content?

Fatty, oily fish such as mackerel, salmon, and herring have the highest omega-3 content.

What fruit is very high in omega 3?

Fruits are not particularly good sources of omega-3 fatty acids.

Are eggs high in omega 3?

Some eggs are high in omega-3 fatty acids, specifically eggs from pasture-raised hens or ones that were fed a diet with feed enriched with omega-3 fats from flaxseed or algae (21).

What depletes omega-3 in the body?

An insufficient intake of omega-3-rich food, particularly low fish consumption, can hinder levels of omega-3 fatty acids. A deficiency of omega-3s can cause rough, scaly skin and a red, swollen, itchy rash (2).

The Bottom Line

Omega-3 fatty acids are heart-healthy fats that are essential for optimal health. The best sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3 fats are mackerel, salmon, and herring, while the best sources of Alpha-Linolenic Acid (ALA) omega-3 fats are chia seeds, walnuts, and flax seeds. Health authorities recommend eating at least two servings of fish per week to support adequate omega-3 intake.

Slow Cooker Tuscan Chicken

Published on by

Covered in a creamy parmesan sauce with sun-dried tomatoes and spinach, this slow-cooker Tuscan chicken recipe is a flavorful dish packed with protein. Serve it over pasta, potatoes, or rice for a family-friendly dinner idea.

Crockpot filled with slow cooker Tuscan chicken with a bowl of pasta, chopped parsley, and shredded parmesan cheese on the side with a green tea towel on a white background.

Busy weeknights call for easy meals, and this slow-cooker Tuscan chicken recipe is exactly that. It’s made with minimal ingredients, requires minimal prep, and cooks on its own while you go about your busy schedule.

Plus, it’s incredibly versatile and can be served on its own with a side salad or steamed veggies, or served over pasta or with mashed potatoes for a hearty yet healthy and filling meal.

Close up of slow cooker Tuscan chicken.

Why You’ll Love It

  • High in Protein – With over 30 grams of protein per serving, this is a filling meal perfect for lunch, dinner, or meal prep.
  • Full of Flavor – The combination of Italian-inspired seasonings and ingredients ensures this crockpot Tuscan chicken is full of flavor in every bite.
  • Easy to Make – If you can add ingredients to a pot, you can easily make this dump-and-cook recipe!
Plate of chicken breasts with a bowl of parmesan, sun-dried tomatoes, and spinach with a jar of Italian seasoning, pot of broth, pot of cream, with an onion and garlic cloves on a white background.

Ingredients + Substitutions

  • Chicken Breasts – To add some protein. The recipe calls for skinless chicken breasts, but you can use boneless skinless chicken thighs if preferred. See the notes section of the recipe card for details.
  • Sun-Dried Tomatoes – To add some color and flavor. You can use dry-packed or oil-packed sundried tomatoes.
  • Spinach – To add some greens, fiber, and micronutrients.
  • Onion and Garlic – To flavor the cream sauce. The recipe calls for a small 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.
  • Cream – To add some healthy fats and make the cream sauce. The recipe calls for heavy cream (36% milkfat or higher), but you can use light cream (18% to 30% milkfat) if preferred.
  • Parmesan – To add a bit more protein and ensure the sauce is extra thick and creamy.
  • Broth – To cook the chicken, vegetable broth or water will also work.
  • Italian Seasoning – To add some Italian flavor.
  • Salt and Pepper – To season.
Slow cooker with raw chicken breasts covered in Italian seasoning, salt, and pepper, on a white background.
Slow cooker with raw chicken breasts covered in spices with diced onion, minced garlic, and chopped sun dried tomatoes on a white background.

Dietary Adaptions

To Make It Gluten-Free: Serve the Tuscan chicken over gluten-free pasta or mashed potatoes.

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

Slow cooker with seasoned chicken breasts, onion, garlic, sundried tomatoes, heavy cream, and broth on a white background.
Slow cooker with cooked chicken in a creamy parmesan sauce with chopped spinach on top on a white background.

Red’s Nutrition Tip

This crock pot Tuscan chicken is a good source of protein and healthy fats, and can be enjoyed on its own as a high-protein, low-carb meal; however, it can easily be made a more well-balanced meal by serving it over a source of complex carbohydrates such as pasta, potatoes, or rice.

Serving Suggestions

This slow cooker Tuscan chicken is a good source of protein and fat, while being relatively low in carbs and fiber. It can be enjoyed on its own or adapted or served with additional ingredients to create a balanced meal that suits your personal calorie or macro needs. For example:

  • To make it higher in protein, add an extra 1/2 pound of chicken breasts to the recipe.
  • To make it lower in fat, swap the heavy cream (36% milkfat or higher) for light cream (18% to 30% milkfat).
  • To make it higher in carbohydrates, serve the chicken over cooked pasta, mashed potatoes, or rice.
  • To make it lower in carbohydrates, serve the chicken over cauliflower rice or zucchini noodles.
  • To make it higher in fiber, serve the chicken over whole-wheat pasta.
Slow cooker filled with a Tuscan chicken crockpot recipe with parmesan and parsley on top on a white background.

Storage + Reheating

To Refrigerate: Once cooked, allow the slow cooker Tuscan chicken to cool completely, then transfer to an airtight container and store in the refrigerator for up to 4 days.

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

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

Two bowls of crockpot Tuscan chicken recipe with pasta with a silver fork and green tea towel on a white background.

More Slow Cooker Chicken Recipes:

How to Eat Healthy on the Go

Published on by

When life gets busy, sticking to your health goals can certainly become more challenging. Whether it’s a late night at the office or a packed after-school schedule, here are some simple tips on how to eat healthy on the go.

Laptop and cup of black coffee on a white background with coffee stains on the surface.

When it comes to healthy eating, there are numerous “rules” you can follow; however, generally speaking, the objectives are straightforward: eat a balanced diet composed primarily of whole foods.

According to the nutrition prioritization pyramid, a tool that highlights the most important aspects of nutrition, the priorities of a healthy diet are not in the tiny details of food groups, micronutrients, and nutrient timing, but rather in the foundational principles of overall lifestyle, consistency, food quality, and macronutrient intake.

Unfortunately, many people stress over the small details of their diet and aim for perfection, and often give up when they make a small “mistake”, when they should be focusing on building a foundation of healthy eating habits they can maintain for the long term.

Whether the goal is weight loss, weight gain, to maintain a healthy weight, or general health, it’s important to learn to eat healthy when life is slow AND when life gets busy.

Infographic on how to eat healthy on the go.

6 Tips for Eating Healthy on the Go

Here are some quick and easy tips for healthy eating on the go.

1. Don’t skip breakfast.

If you know you’ve got a busy day ahead, don’t skip breakfast. Eating breakfast, particularly a well-balanced one, can help to ensure you’re fueled for the day, balance your blood sugar, and mitigate sugar cravings and poor food choices later in the day.

Ensuring you eat breakfast is also particularly helpful when you’re on the go and don’t know when you’ll be able to eat a full meal again. By eating a well-balanced meal with protein, carbohydrates, fiber, and healthy fats, you can get your day started on the right foot. Examples of quick breakfasts you can meal prep the night before or in the morning include:

2. Pack a snack.

Before you leave the house, put something in your bag. While meal prepping a bunch of meals before a busy week would be an ideal solution, packing something before you leave the house may simply be more realistic. If you’ve got time to pull together a quick no-cook meal, that’s great; otherwise, grabbing a healthy travel snack before you head out the door can help to keep you on track.

Do your best to reach for whole foods and, if possible, ones that are high in protein and fiber. Examples of grab-and-go nutritious snacks include:

  • Cheese + Apple
  • Hummus + Carrots
  • Yogurt + Berries
  • Peanut Butter + Crackers
  • Protein Bars

3. Look for protein and fiber.

When you’re busy, you may find yourself buying meals or eating at restaurants more frequently than you’d like to; however, that doesn’t mean you need to forgo your health goals. When deciding what to eat, scan the menu for meal options with sources of protein and fiber. Not only does this help to ensure you’re eating a more balanced meal, but foods high in protein and fiber are some of the most filling foods and can help to increase satiety and, in turn, reduce overeating (1, 2).

In fact, whether you’re in a restaurant, gas station, or airport, healthy choices are far more prevalent than commonly believed. Most restaurants offer grilled or baked protein options with rice, baked potatoes, steamed veggies, or greens with salad dressing, while you can easily find fresh fruits, nuts, seeds, beef jerky, cheese sticks, and boiled eggs at most gas stations, train stations, and airports.

Examples of low-fat, protein-rich foods include:

  • Lean beef
  • Chicken
  • Fish
  • Shrimp
  • Greek yogurt
  • Cottage cheese

Examples of high-fiber foods include:

  • Whole grains
  • Brown rice
  • Chickpeas
  • Beans
  • Lentils
  • Fruits
  • Vegetables

Moreover, looking for prepared foods with protein and fiber can help to limit added sugars in the diet, which are very common in packaged and processed foods, such as granola bars, fruit yogurts, and trail mixes.

4. Be mindful of portion sizes.

Whether you’re going through the drive-through or grabbing something to eat with your coffee, being mindful of the portion size you order is a great way to eat healthier on the go. Research has shown that restaurant portion sizes are often 2 to 4 times larger than home-cooked ones, and eating at fast food and full-service restaurants was associated with an increase in daily total energy intake of roughly 200 calories and a reduction in other nutrients (3).

So, instead of just ordering the combo meal or the large drink, take a moment to consider your hunger and fullness cues to practice portion control. For example, ordering the 6-inch sub instead of the 12-inch sub can cut calorie intake from 1,064 calories to 532 calories in a single meal, while ordering the small vanilla latte instead of the venti vanilla latte can decrease your sugar intake from 49 grams to 26 grams in a single snack (4, 5).

That said, if you are served a large portion at a restaurant, remember, you don’t need to finish it all. In fact, saving leftovers for the next meal or the next day is another great strategy for eating healthy on the go.

5. Don’t get too hungry.

When trying to eat healthy on the go, don’t let perfect be the enemy of good. If you’re hungry and you haven’t packed anything and truly can’t find any healthy options, just eat something.

Although some people are comfortable waiting or skipping meals, for others, this can be a recipe for disaster and lead to “hangry” mode and poor food choices later in the day. Instead of stressing over finding the healthiest option, just do your best with the available options and reprioritize whole foods, protein, and fiber the next time you eat.

6. Stay hydrated.

Staying hydrated is important every day of the week, but particularly important when you’re busy or outside of your regular day-to-day routine. Adequate hydration plays an important role in energy, mood, performance, and body composition, so ensuring you’re drinking water while you’re on the can help to mitigate its stressful side effects (6).

Exactly how much water you need will vary by individual based on several factors, including weight, activity level, climate, and diet; however, on average, it is suggested that the total water intake for men is 15.5 cups (3.7 liters) per day, and the total water intake for women is 11.5 cups (2.7 liters) per day (7, 8, 9).

The Bottom Line

While eating healthy on the go can be challenging, it’s possible with a few healthy eating strategies. By eating breakfast, packing snacks, prioritizing protein and fiber, being mindful of portion sizes at restaurants, and staying hydrated, you can help to support your dietary goals no matter how busy your schedule gets.

Coconut Crusted Fish Tacos

Published on by

Ready in 30 minutes, these baked coconut-crusted fish tacos with refreshing mango salsa are perfect for a delicious and nutritious weeknight meal.

White baking dish filled with coconut crusted fish tacos with avocado mango salsa with a bowl of cilantro and sliced red onion on the side on a white background.

If you like fish tacos, but want a lightened-up version, you’re going to LOVE these coconut-crusted fish tacos! Baked in the oven and made without breadcrumbs, these fish tacos turn humble white fish into a protein-packed meal.

While it may sound odd, by mixing shredded coconut with the right combination of spices, you can create a sweet and savory crust that will rival any breaded fish.

Close up of coconut fish tacos with mango salsa and cilantro on top on a white background.

Why You’ll Love Them

  • Baked and Crispy – The coconut fish tacos are baked instead of fried, yet still have a crunchy texture.
  • High in Protein – With over 36 grams of protein per serving, this is a protein-packed recipe.
  • Full of Flavor – The simple mango salsa and sweet and savory crust on the fish ensure the tacos are full of flavor.
Plate of white fish, bowl of eggs, bowl of spices, bowl of shredded coconut, with a garlic clove, half a red onion, ripe mangos, lime, jalapeño, avocado, cilantro, and tortillas on a white background.

Ingredients + Substitutions

  • Fish – To make the fish tacos and add some protein. I used cod, but any white fish, such as halibut or tilapia, will work well.
  • Shredded Coconut – To make the coconut breading mixture and add some healthy fats. The recipe calls for shredded coconut, but you can use coconut flakes if preferred. See the notes section of the recipe card for details.
  • Spices – A combination of paprika, cumin, and garlic powder to season the fish.
  • Mangos – To make the mango salsa and add micronutrients. While the recipe suggests mango salad, you can make pineapple salsa if preferred. See the notes section of the recipe card for details.
  • Avocado – To add some healthy fats and fiber to the mango salsa.
  • Red Onion – To add some color and texture.
  • Jalapeño – To add a bit of heat to the avocado mango salsa, although optional.
  • Garlic – To flavor the mango salsa. The recipe calls for a garlic clove, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Cilantro – To add some freshness and greens.
  • Lime – To add some acidity to the salsa. The recipe calls for fresh lime juice, but you can use bottled lime juice if preferred. See the notes section of the recipe card for details.
  • Tortillas – To add some complex carbohydrates. I used corn tortillas, but flour tortillas will work just as well.
  • Salt and Pepper – To season.
Plate of white fish with a bowl of whisked eggs and a bowl of spiced shredded coconut next to breaded fish on a baking sheet on a white background.

Dietary Adaptions

To Make them Gluten-Free: Use corn tortillas.

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

To Make them Egg-Free: You can easily make an egg-free version by swapping the eggs for buttermilk, milk, or aquafaba (chickpea liquid).

Baked white fish breaded with shredded coconut on a baking sheet on a white background.

Red’s Nutrition Tip

White fish is one of the best high-protein, low-calorie foods. Given that it’s a very lean, particularly if the skin is removed, it’s a great way to increase protein intake without overly increasing calorie intake. This is helpful for individuals on a weight loss journey looking to create a calorie deficit or maintain weight loss while still enjoying delicious food.

Serving Suggestions

These coconut-crusted fish tacos are a low-carb, balanced meal with protein, carbohydrates, fiber, and fats; however, they can easily be adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add an extra 1/2 pound of fish to the recipe.
  • To make them lower in fat, omit the avocado.
  • To make them higher in fiber, use corn tortillas and/or serve the tacos with a side salad.
White bowl filled with avocado mango salsa with a spoon on a white background.

Storage + Reheating

To Refrigerate: Allow the coconut-crusted fish to cool completely, then store it in an airtight container in the fridge for up to 4 days. The avocado mango salsa can be stored in a separate airtight container in the fridge for up to 5 days.

To Freeze: Once cooled, the coconut-crusted fish can be stored in an airtight container or freezer-safe bag for up to 3 months. The avocado mango salsa cannot be frozen.

To Reheat: Once thawed, place this fish in a baking dish and place in the oven at 400°F for 5-10 minutes or until warmed through, turning to broil for 1-2 minutes if desired. Microwaving is not recommended.

Baking dish filled with coconut crusted fish tacos with mango avocado salsa, fresh cilantro, sliced red onion, and lime wedges with a green tea towel on a white background.

More Fish Recipes:

Chickpea Curry Meal Prep Bowls

Published on by

Ready in 40 minutes and packed full of fiber and plant-based protein, these chickpea curry meal prep bowls are a great make-ahead meal. Whip them up on the weekend and enjoy healthy vegetarian meals for days to come.

After a busy weekend, meal prep might be the last thing on your mind, and I totally get it. Fortunately, prepping for the week doesn’t need to be complicated or time-consuming, and these easy chickpea curry meal prep bowls are a great example of that.

By using a few pantry staples and some simple canned goods, you can easily create a healthy and flavorful meal in a matter of minutes that you can enjoy for lunch, dinner, or freeze for days and weeks to come.

Close up of chickpea curry in a glass meal prep container with a fork and chopped cilantro on the side.

Why You’ll Love Them

  • High in Fiber – The combination of chickpeas and sweet potatoes gives this curry 10 grams of fiber per serving.
  • Vegetarian – This vegan curry is loaded with vegetables and vegetarian protein.
  • Quick and Easy – Ready in 40 minutes, these bowls are a great last-minute meal prep idea.
  • Keep Well – These bowls keep well in the fridge and freezer, making them a great meal prep idea.
Bowl of chickpeas, coconut milk, diced tomatoes, white rice, and spinach, small bowl curry powder, crushed red pepper flakes, and salt, with sweet potatoes, bell pepper, onion, garlic, and cilantro on the side.

Ingredients + Substitutions

  • Chickpeas – To add some plant protein and fiber. This recipe calls for canned chickpeas, but you can use dried chickpeas if preferred. See the notes section of the recipe card for details.
  • Sweet Potatoes – To add complex carbohydrates and more fiber. If you don’t have sweet potatoes, you can use butternut squash instead. See the notes section of the recipe card for details.
  • Coconut Milk – To add some healthy fats and make the curry sauce. I used full-fat coconut milk, but you can use light coconut milk if preferred.
  • Tomatoes – To add some color, texture, and micronutrients. The recipe calls for diced tomatoes, but crushed tomatoes or fresh tomatoes will work just as well. See the notes section of the recipe card for details.
  • Broth – To thin and add some flavor to the curry sauce. The recipe calls for vegetable broth, but you can use chicken broth if preferred.
  • Onion and Garlic – To add some flavor. The recipe calls for 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.
  • Bell Pepper – To add some veggies and micronutrients. I used a red bell pepper, but any color will work.
  • Curry Powder – To flavor the curry. You can use any style and spice level of curry powder you like. If you can’t find curry powder, garam masala will also work. See the notes section of the recipe card for details.
  • Crushed Red Pepper Flakes – To add some heat, although optional.
  • Spinach – To add some fiber and micronutrients. The recipe calls for fresh spinach, but you can use frozen spinach if needed. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates and make the meal more filling. The recipe calls for white rice, but you can use brown rice if preferred. See the notes section of the recipe card for details.
  • Fresh Spinach – To add some greens. The recipe calls for fresh spinach, but frozen spinach will also work. See the notes section of the recipe card for details.
  • Salt – To season.
  • Cilantro – To serve, although optional. Other fresh herbs, such as parsley and mint, would also work well.
Large pot with sautéed onions and bell peppers with spices on a white background.
Large pot of onions and bell peppers sautéed curry powder, salt, and crushed red pepper flakes on a white background.

Dietary Adaptions

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

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

Large pot of sautéed vegetables with diced tomatoes and coconut milk on a white background.
Large pot of diced sweet potatoes and chickpeas in curry sauce on a white background.

Red’s Nutrition Tip

Chickpeas are a highly underrated and versatile ingredient. Not only can they be used in a wide variety of dishes, from curries to salads to soups and dip, and are relatively inexpensive, but they are one of the highest fiber foods and the best source of plant-based protein.

Serving Suggestions

This chickpea curry is a balanced meal complete with a source of protein, carbohydrates, fiber, and fats. It can be enjoyed as it is or adapted to suit your personal calorie or macro needs, for example:

  • To make it higher in protein, add a 1/2 block of cubed tofu to the curry.
  • To make it lower in fat, use light coconut milk.
  • To make it higher in fiber, add some broccoli, green peas, or green beans to the curry.
  • To make it higher in carbohydrates, serve it with a size of naan bread.
Large bot of chickpea curry with fresh spinach on a cutting board and a small white bowl of crushed red pepper flakes and a small wood bowl of cilantro on the side on a white background.

Storage + Reheating

To Refrigerate: Once cooked, allow the chickpea curry bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days.

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

To Reheat: You can reheat chickpea curry meal prep bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating.

Close up of three lined up meal prep bowls with chickpea curry and white rice.

More Chickpea Curry Recipes:

9 Tips for Cutting Calories

Published on by

Whether your goal is to lose weight or maintain weight loss, monitoring the number of calories you consume is essential for success. Here are the best and easiest tips for cutting calories to help you achieve your goals.

White bowl with grilled salmon, buckwheat groats, green beans, and edamame and bell pepper salad on a white background.

Table of contents

Weight loss is a balancing act that requires you to consume fewer calories than you expend, creating a calorie deficit. While many people only focus on one side of this equation (i.e., eat less OR exercise more), both diet and exercise are required for successful and sustained weight loss.

Although exactly how many calories you need to cut per day for weight loss will vary by age, sex, height, weight, and activity level, on average, a deficit of 10% to 30% of Total Daily Energy Expenditure (TDEE) is required for healthy fat loss. For most healthy adults, this equates to a 200-500 calorie deficit per day, which can lead to 0.5 to 1 pound of weight loss per week.

Fortunately, there are many simple strategies you can implement into your daily eating habits that will support your weight loss goals without feeling deprived or starving.

Infographic of tips for cutting calories.

Simple Tips to Cut Calories

Here are 9 tips to help you eat fewer calories with minimal effort.

1. Reduce cooking oils.

Reducing the amount of cooking oil you use is a very simple way to cut calories. Although cooking oils should be included in a balanced diet, particularly heart-healthy cooking oils like olive oil and avocado oil, oils are solely a source of fat and one of the most calorie-dense foods.

Fats provide 9 calories per gram, while carbohydrates and protein provide 4 calories per gram, and therefore contribute to calorie intake much quicker than other macronutrients. For instance, a one-tablespoon serving of olive oil contains 119 calories; however, the typical “pour” of olive oil into a pan often contains 2-3 tablespoons, which can quickly add 200-300 calories to a meal in a matter of seconds (1).

By measuring or limiting the amount of cooking oil used, you can easily cut calories and avoid this oh-so-common calorie-counting mistake. Moreover, by opting for lower-fat cooking methods such as steaming, baking, or grilling instead of frying or deep-frying, you can further reduce your calorie intake.

2. Eat high-volume foods.

Volume eating is a great strategy for weight loss. High-volume foods are high in fiber, water, and/or air, and, therefore, low in calories. These foods allow you to eat large portions of food and help to increase feelings of fullness without overly increasing calorie intake.

Common examples of high-volume foods include leafy green vegetables, broccoli, cabbage, cauliflower, peppers, zucchini, cucumber, celery, citrus fruit, and berries. Many of the foods also happen to be high-fiber foods and very filling foods, which can help to increase feelings of satiety and further reduce calorie intake.

3. Use low-fat dairy products.

While dairy products are a good source of healthy fats, opting for low-fat versions of them is another easy way to cut calories. Low-fat dairy products are lower-calorie options, but still retain their micronutrient and protein content, particularly in the case of milk, yogurt, and cheese.

For instance, reduced-fat milk (2%) and low-fat milk (1%) contain fewer calories than whole-fat milk (3.25%), but contain the same amount of protein at 8 grams per 1-cup serving (2, 3, 4). Additionally, a 3/4-cup serving of plain low-fat yogurt contains 50 fewer calories than plain whole milk yogurt, but slightly more protein (5, 6).

4. Cut out liquid calories.

One of the simplest ways to cut calories from your diet is to avoid, or at least limit, beverages that contain calories. By only drinking calorie-free beverages, such as water, sparkling water, herbal tea, and black coffee, you can keep your calorie intake down and avoid added sugars at the same time.

While beverages such as fruit juices and fruit smoothies can certainly be included in a healthy diet, they are often consumed along with meals, which can easily add extra and unnecessary 100-500 calories. If unaccounted for, even healthy liquid calories can make creating a calorie deficit or maintaining a healthy weight difficult. Therefore, it’s best to limit liquid calories, be it alcohol, soda, or juices, when looking to cut calorie intake.

5. Use lean meats.

Swapping fatty cuts of meat for lean cuts is another easy way to cut calories. Not only are lean meats lower in saturated fat, and therefore lower in calories, but they are also higher in protein than the richer cuts, and most of the best high-protein, low-calorie foods.

Lean meats include skinless chicken breasts and turkey breasts, ground chicken or ground turkey, lean cuts of beef such as lean ground beef, sirloin, round, and flank steak, lean cuts of pork such as loin and tenderloin, seafood such as tuna, cod, and fish, as well as venison and bison. Opting for these cuts can keep your protein intake high, but cut calories thanks to the reduced fat content.

6. Pre-portion meals.

Instead of serving food “family style”, where dishes are placed on the table, portion food onto your plate before sitting at the table. Although eating family style is fun and perfectly fine to do some time to time, it encourages mindless eating and second helpings, which can increase calorie intake.

By serving food “plate style”, you can implement better portion control and create balanced meals at the same time. This strategy is also helpful for meal prep, as you can cook a large batch of food and pre-portion it into individual containers for grab-and-go, calorie-controlled meals.

7. Be mindful of condiments.

Sauces, dressings, and dips can provide additional flavor to healthy meals, but many are very high in calories and should be consumed in moderation if trying to cut calories. High-fat condiments, such as mayonnaise, sour cream, and ranch dressing, are very rich, and a mere 2-3 tablespoons can add 200-300 calories to a meal (7, 8, 9).

While you don’t need to avoid condiments completely, being mindful of portion size and using lower-fat and calorie condiments such as mustard, hot sauce, and salsa, you can help to cut calorie content without forgoing flavor.

8. Plate your snacks.

Serving snacks on an individual serving plate or bowl can help to cut calories as opposed to eating them directly from their original packaging. Research has shown that people tend to eat more calories out of large packages, especially when it comes to snacks. In some cases, the lack of a visual portion size led to a 129% increase in calories consumed (10, 11).

Moreover, snacks are one of the largest contributors to added sugars and calories in the standard American diet, contributing to approximately 20% of energy intake (12). Many of the popular snacks are also ultra-processed foods, often referred to as empty calories, which have a high calorie density and low nutrient density.

While there is certainly room for unhealthy snacks or discretionary calories, by opting for whole food snacks, such as fresh fruit and vegetables, nuts or seeds, or minimally processed snacks, such as air-popped popcorn and cheese, you can further cut calorie intake and increase vitamin and mineral intake at the same time.

9. Order smaller sizes.

When dining out, simply ordering a smaller portion size can significantly reduce calorie intake. This simple strategy can allow you to enjoy a coffee break with a co-worker or a meal out with friends while saving you hundreds, if not thousands, of calories.

Additionally, pairing this strategy with other calorie-cutting tips can further reduce the calories consumed. For instance, ordering a small non-fat latte as opposed to a large whole-milk latte can help you cut 145 calories, while ordering a small serving of French fries and a chicken burger instead of a large serving of French fries and a double cheeseburger can help you cut 370 calories in a single meal (13, 14, 15, 16).

The Bottom Line

Finding ways to reduce calorie intake is essential for weight loss. Simple tips for cutting calories include reducing cooking oil, eating high-volume foods, using low-fat dairy products, cutting liquid calories, using lean meats, pre-portioning meals, being mindful of condiments, plating snacks, and ordering smaller portion sizes.

Zucchini Lasagna

Published on by

Filled with summer zucchini and meat sauce, and covered in melted cheese, this zucchini lasagna recipe is low-carb, high-protein, and absolutely delicious. Plus, this recipe includes a simple trick to remove excess water from the zucchini to ensure it’s perfect every time.

Large white baking dish with zucchini lasagna with fresh basil and freshly grated parmesan on top.

Zucchini is an incredibly inexpensive and versatile vegetable. It can be enjoyed on its own, grilled or sautéed, in salads, added to skewers, used in baked goods, turned into noodles, or used as a replacement for lasagna sheets to make zucchini lasagna.

By slicing zucchini lasagna into thin strips and adding them to your favorite lasagna recipe, you can create a veggie-loaded and low-carb lasagna that is perfect for family dinners. In my opinion, this is the perfect zucchini lasagna recipe!

Close up of a slice of zucchini lasagna on a beige plate with grated parmesan and fresh basil on top with a gold fork on a white background.

Why You’ll Love It

  • Low Carb – The use of zucchini slices instead of traditional lasagna noodles makes this recipe low in carbohydrates.
  • High in Protein – The combination of ground beef, ricotta, and mozzarella gives this zucchini lasagna 33 grams of protein per serving.
  • Keeps Well – The lasagna keeps well in the fridge and freezer, making it a great meal prep idea.
Plate of ground beef, onion, red bell pepper, bowl of freshly grated parmesan, egg, garlic cloves, bowl of ricotta, bowl of mozzarella, jar of dried oregano, bowl of crushed tomatoes, and fresh zucchini on a white background.

Ingredients + Substitutions

  • Zucchini – To make the zucchini strips, or zucchini “noodles”, as a low-carb swap, and add some veggies. While the recipe calls for zucchini, any type of summer squash will work.
  • Ground Beef – To add some protein and make the meat sauce. The recipe calls for ground beef, but ground another ground meat, such as turkey, pork, or chicken, would also work.
  • Crushed Tomatoes – To make the meat sauce. I used crushed tomatoes, but you can use a pre-made marinara sauce or your favorite pasta sauce if preferred.
  • Bell Pepper – To add some veggies and micronutrients to the meat sauce. The recipe calls for a red bell pepper, but any color will work.
  • Onion and Garlic – To flavor the beef sauce and ricotta mixture. The recipe calls for a whole onion and garlic cloves, but you can use onion powder or garlic powder if preferred. See the notes section of the recipe card for details.
  • Herbs and Spices – A combination of dried oregano, chili flakes, and ground cumin to flavor the meat sauce and ricotta mixture.
  • Mozzarella – To add some more protein and healthy fats. While mozzarella works best, if you don’t have any, you can use another melty cheese such as provolone, fontina, or cheddar.
  • Parmesan – To add even more protein and healthy fats.
  • Ricotta – To make the cheese filling. You can use low-fat or whole milk ricotta cheese, or cottage cheese if preferred. See the notes section of the recipe card for details.
  • Spinach – To add some fiber and micronutrients to the ricotta mixture. The recipe calls for frozen spinach; to save time, but you can use fresh spinach if preferred. See the notes section of the recipe card for details.
  • Egg – To add some more protein and bind the ricotta cheese mixture.
  • Salt and Pepper – To season and salt the zucchini.
  • Olive Oil – To cook the ground beef.
  • Fresh Basil – To serve, although optional.
Large pot with cooked ground beef, onion, red bell peppers, garlic, dried oregano, salt, and pepper on a white background.
Large pot with cooked meat sauce on a white background.

Dietary Adaptions

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

To Make it Dairy-Free: Use dairy-free ricotta, parmesan, and mozzarella.

White bowl with ricotta cheese, frozen spinach, ground parmesan cheese, egg, nutmeg, salt, and pepper
White bowl with spinach ricotta mixture.

Red’s Nutrition Tip

The combination of zucchini, ground beef, and ricotta cheese in this dish creates a high-protein meal that is packed full of veggies. If you want to make it a high-protein, low-calorie meal, you can use extra-lean ground beef and low-fat ricotta and mozzarella.

White baking dish with meat sauce and zucchini slices.
White baking dish with zucchini slices covered in meat sauce.

Serving Suggestions

This zucchini lasagna is high in protein, high in fat, moderate in fiber, and low in carbohydrates. While it can be enjoyed on its own, you can easily adapt it to suit your calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of ground beef to the recipe.
  • To make it lower in fat, swap the ground beef for ground turkey and use low-fat cheese.
  • To make it higher in fiber, serve it with a side of high-fiber vegetables such as green peas or broccoli.
  • To make it higher in carbs, serve it with a slice of crusty bread.
White baking dish with meat sauce covered in zucchini slices.
White baking dish with zucchini slices covered in spinach ricotta mixture.

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 zucchini 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 zucchini 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.

White baking dish with meat sauce and spinach ricotta mixture covered in zucchini slices.
White baking dish with zucchini slices, meat sauce, spinach ricotta mixuture, and more zucchini slices covered in shredded mozzarella cheese.

FAQs

Do you need to cook zucchini before putting it in lasagna?

No, you don’t need to cook zucchini before adding it to lasagna. The zucchini slices (AKA zucchini noodles) will cook in the oven as the lasagna bakes.

Why is my zucchini lasagna watery?

Zucchini lasagna can become watery because zucchini is approximately 95% water. To ensure zucchini lasagna does not become watery, be sure to dehydrate the zucchini slices before adding them to the recipe. Cut the zucchini into thin slices, lightly salt them on both sides, allow them to rest for at least 10 minutes, and then pat them dry with paper towels before adding them to the baking dish. Also, be sure to bake zucchini lasagna uncovered so any excess water can evaporate.

Is zucchini healthier than pasta in lasagna?

While zucchini lasagna is lower in carbohydrates than regular lasagna, both can be included in a healthy and balanced diet.

White baking dish of zucchini lasagna with a bowl of fresh basil and parmesan in the background on a white background..

More Zucchini Recipes:

Peanut Chicken Bowls

Published on by

Filled with coconut rice, tender chicken, veggies, and covered in a creamy peanut sauce, these peanut chicken bowls are a flavorful and colorful meal idea. And the best part is, they are ready in 30 minutes, making them an easy and healthy weeknight dinner idea.

Two peanut chicken bowls with with a fork, a jar of Thai peanut sauce, chopped peanuts, and cilantro on the side on a white background.

Chicken and rice is my go-to dinner and meal prep combination when I need something quick and easy, but plain chicken and rice is not something I’m willing to eat. While I want my meals to be healthy, I need them to be full of flavor, and these peanut chicken bowls are exactly that.

The homemade Thai peanut sauce takes plain chicken and rice to the next level with minimal effort. Not only can you make the sauce ahead of time – and pour it over everything from chicken to salad and veggies – but the addition of coconut milk to the rice fills this dish with healthy fats and extra flavor in every bite.

Close up of a peanut chicken bowl with coconut rice, shredded cabbage, and shredded carrots, with chopped peanuts, cilantro and sliced green onion on top on a white background.

Why You’ll Love Them

  • Quick and Easy – Ready in 30 minutes, this recipe is perfect for a weeknight meal.
  • Full of Flavor – The combination of creamy peanut sauce and coconut rice ensures these peanut chicken bowls are packed full of flavor.
  • High in Protein – With over 29 grams of protein per serving, these bowls are a protein-packed dinner idea.
  • Keep Well – Once assembled, the bowls can be stored in the fridge for several days and eaten hot or cold, making them a great meal prep idea.
Plate of raw chicken breasts with bowls of coconut milk, peanut butter, honey, soy sauce, rice, shredded carrots, shredded carrots, ginger root, lime, and jars of garlic powder and crushed red pepper flakes on a white background.

Ingredients + Substitutions

  • Chicken Thighs – To add some protein. The recipe calls for skinless chicken breasts, but you can use boneless chicken thighs if preferred.
  • Rice – To add some carbohydrates. The recipe calls for white rice, but you can use brown rice if desired, or serve it on rice noodles if preferred.
  • Coconut Milk – To add some healthy fats and make the coconut rice. You can use full-fat or light coconut milk, or omit it completely and cook the rice in water instead.
  • Peanut Butter – To make the creamy peanut sauce. I used natural, creamy peanut butter, but any style of peanut butter will work.
  • Soy Sauce – To add some saltiness to the peanut sauce.
  • Lime Juice – To add some acidity to the sauce. The recipe calls for freshly squeezed lime juice, but rice vinegar will also work well. See the notes section of the recipe card for details.
  • Ginger – To add some flavor to the peanut sauce. The recipe calls for fresh ginger root, but you can use ground ginger if preferred. See the notes section of the recipe card for details.
  • Honey – To add a hint of sweetness and balance the flavors of the peanut sauce, maple syrup will also work. See the notes section of the recipe card for details.
  • Chili Flakes – To add a bit of heat to the peanut sauce, although optional.
  • Vegetables – To add some fiber and micronutrients to the bowls. The recipe calls for red cabbage, carrots, cilantro, and green onion, but green cabbage and snap peas will also work well.
  • Sesame Oil – To cook the chicken and add some flavor. You can use regular or toasted sesame oil, or olive oil if preferred.
  • Chopped Peanuts – To add some crunch, although optional.
Stainless steel pot with raw white rice, coconut milk, water, and salt.
Stainless steel pot with coconut rice.

Dietary Adaptions

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

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

Glass bowl of creamy peanut butter, soy sauce, honey, ground ginger, salt, and crushed red pepper flakes.
Glass bowl of Thai peanut sauce.

Red’s Nutrition Tip

The use of peanut butter in these bowls adds a nice boost of protein to the recipe. While other nut butters are sometimes thought of as “healthier”, peanuts are the highest protein nut, and peanut butter and almond butter are much more similar nutritionally than most people think.

Serving Suggestions

These peanut chicken bowls are a balanced meal complete with protein, carbohydrates, fiber, and fats. That said, they can easily be adapted to suit your calorie or macro needs. For example:

  • To make them higher in protein, add an extra 1/2 pound of chicken to the recipe.
  • To make them low-carb, swap the coconut rice for cauliflower rice.
  • To make them lower in fat, use light coconut milk and low-fat peanut butter.
  • To make them higher in fiber, swap the white rice for brown rice and add additional high-fiber veggies such as green peas or broccoli.
Cast iron skillet with cooked chicken breasts on a white background.

Storage + Reheating

To Refrigerate: Once cooled, the coconut rice, chicken, and veggies can be stored together or in separate airtight containers in the fridge for up to 4 days. The peanut sauce can be stored in a seperate airtight container for up to 4 days.

To Freeze: Once cooled, the coconut rice, chicken, and peanut sauce can be stored together or in separate airtight containers in the freezer for up to 3 months. The veggies cannot be frozen.

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

Thai peanut chicken bowl with coconut rice, veggies, and peanut sauce with a silver fork and lime wedges on the side on a white background.

More Chicken Bowls:

9 Meal Prep Hacks

Published on by

Tired of prepping salads and eating chicken, but don’t know what else to make? Here are the best meal prep hacks to help you make delicious meals that support your health goals, but won’t have you in the kitchen all weekend long.

Glass meal prep containers filled with cooked chicken thighs, roasted vegetables, and pecans on a wood table.

Table of contents

Infographic of meal prep hacks.

The Best Meal Prep Hacks

If you’re overwhelmed with the idea of preparing perfectly lined-up meal prep containers, don’t worry, there are many ways to make amazing meals without spending hours in the kitchen. Here are some meal prep hacks to help you make macro-friendly meals.

1. Focus on one meal.

Instead of attempting to meal prep for breakfast, lunch, and dinner, focus on the meal you find the most challenging. If you tend to skip breakfast, meal prep something you can grab and go in the morning. If you’re spending all of your money on high-calorie lunches at work, prep some healthy lunches on the weekend. If weeknights are too busy to cook, pre-make some dinner ingredients for quick assembly.

This approach can help to streamline the process and reduce the feeling of overwhelm that often comes along with meal prep. Plus, you can identify the specific pain points and issues that impact your healthy eating habits and address them individually, one at a time.

2. Choose recipes with minimal ingredients.

While eating a gourmet dish at every meal would be nice, preparing them is incredibly expensive, time-consuming, and exhausting. By choosing to prep meals with up to 6 ingredients with items you already have in the fridge and pantry, you can save time and money.

That said, choosing recipes with minimal ingredients doesn’t mean you need to succumb to minimal flavor. By strategically pairing protein, carbohydrates, fiber, and healthy fats with herbs, spices, seasonings, and sauces, you can create balanced meals that are nutritious and delicious.

3. Make one-pan or pot meals.

In addition to using minimal ingredients, one-pan and one-pot recipes are a great meal prep hack as they reduce prep and cleanup time. A good sheet pan recipe or one-pot meal can easily create a half dozen prepped meals for the week without a sink of dirty dishes.

For example, by combining some chicken or tofu with diced potatoes and veggies and a drizzle of olive oil, like my Greek chicken tray bake or sheet pan tofu and veggies, you can create high-protein, high-fiber, and filling meals that will get you in and out of the kitchen with only 20 minutes of work.

4. Double the recipe.

The best meal prep hack is to make a double batch. Whether you’re making stir-fry, soup, or stew, doubling or tripling the recipe can help to make more portions and maximize your time in the kitchen. While chopping an extra onion or browning extra chicken breasts may take a little more time in the moment, overall, you’ll save time shopping, prepping, and cleaning.

While you can certainly eat all of these meals throughout the week, you can also eat half and store the excess in the freezer for weeks in the coming months when you truly don’t have time to cook.

5. Use pre-made marinades and dressings.

Using pre-made marinades, dressings, and sauces can help reduce meal prep cooking time and add flavor to simple meals. While some pre-made products are highly processed foods, many are minimally processed and made of whole foods.

For instance, you can turn humble chicken or turkey and rice into a variety of different meals by using fajita seasoning to make chicken fajita meal prep bowls, or Buffalo sauce to make Buffalo chicken meal prep bowls, or teriyaki sauce to make teriyaki ground turkey meal prep bowls. When buying pre-made sauces, marinades, and dressings, just be sure to read the ingredients so you can choose the best option available.

6. Buy pre-chopped veggies.

Buying prepared fresh or frozen veggies can help reduce prep time from washing, peeling, chopping, and slicing. From cubed sweet potatoes to shredded carrots to frozen stir-fry veggies, prepared vegetables are a great meal prep hack that increases convenience without forgoing nutritional value.

7. Cook meat in the slow cooker.

A slow cooker is a great way to cook meat with minimal effort. You can add chicken breasts, a pork shoulder, or a chuck roast into a slow cooker with some seasoning, turn it on for four and eight hours, and come back to beautifully tender and flavorful meat.

Slow cooking is best for cuts with connective tissue and fat that break down over time. These cuts of meat can easily be turned into balanced meals by pairing them with a source of complex carbohydrate, like rice, pasta, tortillas, or potatoes, and vegetables.

8. Freeze in individual portions.

When meal prepping, it’s best to portion cooked meals into individual containers instead of one large container. Not only does this offer better portion control, which is particularly helpful if you’re calorie or macro counting, but you can thaw and reheat exactly what you need and leave the rest for a later date.

While most cooked meals tend to freeze well, soups, stews, and casseroles keep particularly well, and freezing them in individual portions makes it easier to have variety in your meals, as you can choose different options throughout the week.

9. Make no-cook meals.

Making no-cook meals is one of the best meal prep hacks there is. Instead of bringing out the pots and pots, you can create well-balanced meals with maximum flavor and minimal effort. They are also a great choice for warmer weather days when you don’t feel like turning on the stove or oven.

For example, Greek yogurt parfaits are a great meal prep breakfast; a bagged salad with a can of tuna and dressing, or crackers, cheese, hummus, and veggies, or a sandwich with deli meat, mayonnaise, and veggies make great healthy meal prep lunches, and tortillas with rotisserie chicken, avocado, and salsa make a quick meal prep dinner.

FAQs

Is it safe to meal prep for 5 days?

Yes, it is generally safe to meal prep for 5 days. Most cooked meals can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months. Be sure to follow proper cooling and storage guidelines for optimal food safety.

What are three keys to successful meal prepping?

For successful meal prep, make a meal plan, make a grocery list, and set aside 1-2 hours for prep and cooking.

Can I lose weight by meal prepping?

Yes, meal prep is a highly beneficial strategy to support weight loss goals. Meal prep can help create portion-controlled meals that are ready the moment you are hungry, which can help reduce the consumption of high-calorie convenience and processed foods. To ensure meal prepping supports weight loss, design a meal plan that fits within your daily calorie intake to create a calorie deficit.

What to avoid when meal prepping?

While most cooked meals keep well, certain foods don’t. Meals with avocado or guacamole, dressed leafy salads, and meals with bread, tortillas, or wraps do not keep well in the fridge for more than a day, and meals with fresh produce, eggs, or dairy products do not freeze well.

The Bottom Line

Meal prep hacks can help make healthy meals with maximum flavor and minimal effort. The best hacks for meal prepping are to focus on one meal at a time, choose recipes with minimal ingredients, make one-pan or one-pot meals, make double batches, buy prepared sauces, dressings, and veggies, use the slow cooker, freeze in individual portions, and make no-cook meals.

Slow-Cooker Apple Cinnamon Oatmeal

Published on by

Filled with warm cinnamon apples, this slow cooker apple cinnamon oatmeal is the perfect breakfast for cold mornings. It’s easy to make, serves a crowd, and leftovers keep well in the fridge for days.

White bowl of slow-cooker apple cinnamon oatmeal with sautéed apples, pecans, and maple syrup on top on a dark wood plate with a gold spoon.

One of the biggest complaints I hear from people when they are trying to eat healthier is a lack of time. Whether they’re too busy, can’t seem to get organized, or just find themselves scrambling at the last minute, it seems people are always looking for ways to make healthy eating more efficient and less time-consuming. Enter, slow cooker oatmeal.

Made with minimal ingredients and prepared in a matter of minutes, this crockpot apple cinnamon oatmeal is a great way to eat a healthier breakfast without much effort. It’s full of fiber, fruit, and flavor, and something the whole family can enjoy.

A crockpot filled with cooked slow cooker apple cinnamon oatmeal with sautéed apples on top with a wood serving spoon with milk, brown sugar, fresh apple, and tea towel on the side on a wide background.

Why You’ll Love It

  • Easy to Make – This dump-and-go recipe requires minimal effort but yields maximum flavor.
  • Great for Crowds – This recipe makes 8 servings, making it perfect for gatherings and holidays.
  • High in Fiber – The steel-cut oats and fresh apples combine high-fiber foods to provide 6 grams of fiber per serving.
  • Keeps Well – This slow cooker apple cinnamon oatmeal keeps well in the fridge and freezer, making it a great meal prep idea for busy mornings.
Jug of milk, fresh apples, bowl of brown sugar, bowl of steel-cut oats, bowl of salt, and jar of ground cinnamon on a white background.

Ingredients + Substitutions

  • Steel-Cut Oats – To make the oats and add some complex carbohydrates. Old-fashioned rolled oats, quick oats, and instant oats are not recommended for this recipe.
  • Apples – To add some fiber and micronutrients. I used Gala apples, but any fresh apples will work.
  • Cinnamon – To flavor the oats. The recipe calls for ground cinnamon, but a teaspoon of apple pie spices will also work well. See the notes section of the recipe card for details.
  • Brown Sugar – To sweeten the oatmeal. The recipe calls for brown sugar, but you can use maple syrup if preferred. See the notes section of the recipe card for details.
  • Salt – To season the oats.
  • Water – To cook the oats. The recipe calls for water, to keep the sugar content down, but you can use apple juice if desired. See the notes section of the recipe card for details.
  • Milk – To add some protein to the oatmeal and create a creamy texture.
  • Butter – To grease the slow cooker and prevent the oats from sticking.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for almond milk and butter for coconut oil or cooking spray.

A slow cooker with steel-cut oats, diced apples, brown sugar, ground cinnamon, and salt.
A slow cooker with steel-cut oats, diced apples, brown sugar, ground cinnamon, salt, and water stirred and well combined.

Red’s Nutrition Tip

Since steel-cut oats are the most minimally processed form of oats. They are made by toasting and chopping oat groats (whole oat kernels) into smaller pieces using a steel blade, which makes them quicker and easier to cook, resulting in a coarser, chewier texture than rolled oats. Steel-cut oats are one of the most filling foods, one of the best high-protein grains, and a great source of long-lasting fuel.

Serving Suggestions

This slow cooker apple cinnamon oatmeal is a good source of carbohydrates and fiber. To make it a more balanced meal, I recommend serving it with a source of protein and healthy fats. It can also be adapted to suit your personal macro or calorie needs, for example:

  • To make it higher in protein, top the apple cinnamon oatmeal with a dollop of Greek yogurt or skyr.
  • To make it higher in fat, top the cooked oatmeal with chopped nuts such as pecans or almonds.
  • To make it higher in fiber, top the cooked oatmeal with more chopped apple or fresh fruit.
  • To add some sweetness, add 1/2 cups of raisins or dates to the recipe, and/or top the cooked oatmeal with a sprinkle of brown sugar or drizzle of maple syrup.
Crockpot filled with cooked slow cooker apple cinnamon oatmeal.

Storage + Reheating

To Refrigerate: Once cooked, allow the slow cooker apple cinnamon oatmeal to cool completely, then transfer it to an airtight container in the fridge for up to 5 days.

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

To Reheat: If frozen, allow the oatmeal to thaw completely. To reheat the oats on the stovetop, add the oatmeal to a pot with a little milk or water (to help rehydrate the oats) and reheat on low-medium heat, stirring frequently, for 5 minutes or until warm. To reheat the oats in the microwave, add the oatmeal to a microwave-proof bowl with a little milk or water, stir to combine, and warm for 1-2 minutes with additional 30-second increments as needed until warm.

Two bowls of crockpot apple cinnamon oatmeal with sautéed apples and pecans on top and on the side with a cup of coffee and slow cooker on a white background.

More Apple Breakfast Recipes:

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

Learn More