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Greek Potato Chicken Tzatziki Bowls

Published on March 27, 2025 by Stephanie Kay

These Greek-inspired potato and chicken tzatziki bowls are an easy dinner recipe the whole family will love. Loaded with lemon potatoes, grilled chicken thighs, tzatziki sauce, and crumbled feta cheese, every bite is full of flavor.

Close up of two Greek potato chicken tzatziki bowls with a side of pita bread and fresh mint on a white background.

If you know me, you know I love a good bowl meal. Be it my spread, bread, and veg bowls or my sheet pan halloumi bowls, I love a dinner that is quick to prepare, high in protein, full of flavor, and serves perfectly in a bowl, and these chicken tzatziki bowls are exactly that!

These Greek chicken bowls are inspired by all of my favorite Greek flavors and textures. While they may not be traditional, they are a quick and easy meal that you can make together on a busy weeknight when you want (or need) dinner on the table in a hurry. And, to make things even more fun for the family, you can serve the buffet DIY style and allow everyone to assemble their bowl just the way they like it.

Two chicken tzatziki bowls on a white background with lemon wedges, fresh mint, black pepper, and pita bread on a white background.

Why You’ll Love Them

Full of Flavor – With a combination of creamy tzatziki sauce, salty feta cheese, lemony potatoes, and marinated chicken, these bowls are packed full of Greek flavors.
High in Protein – With over 35 grams of protein per serving, these bowls are sure to be filling.
Keeps Well – These bowls keep well in the fridge and freezer, making them a delicious and healthy meal prep idea.

Ingredients chicken tzatziki bowls: yellow potatoes, chicken thighs, lemon, olive oil, oregano, garlic, kalamata olive, red onion, cucumber, grape tomatoes, leafy greens.

Ingredients + Substitutions

Chicken – To add some protein. The recipe calls for boneless chicken thighs, but you can use boneless, skinless chicken breasts if preferred. See the notes section of the recipe card for details.
Potatoes – To add some carbohydrates. I used yellow potatoes, but any type of potato will work.
Tzatziki – To add some more protein, healthy fats, and flavor. You can use store-bought tzatziki sauce or make homemade tzatziki with plain Greek yogurt, cucumber, garlic, lemon, dill, and parsley.
Garlic – To make the Greek marinade for the potatoes and chicken. The recipe calls for garlic cloves, but garlic powder will work just as well. See the notes section of the recipe card for details.
Oregano – To flavor the chicken and potatoes. The recipe calls for dried oregano, but fresh oregano will work just as well. See the notes section of the recipe card for details.
Paprika – To add a bit of spice to the lemon potatoes, although optional.
Veggies – A combination of leafy greens, cucumber, tomatoes, and red onion to make a simple salad for the bowls and add fiber and micronutrients.
Olives – To add some healthy fats. The recipe calls for kalamata olives, but any olives will work, or you can omit them completely.
Olive Oil – To add some more healthy fats and marinate and cook the chicken and potatoes.
Lemon Juice – To make the potato and chicken marinade. I used fresh lemon juice, but you can use bottled lemon juice or red wine vinegar if needed.
Fresh Herbs – A sprinkle of fresh dill and fresh parsley to finish the bowls, although optional.
Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Use coconut yogurt or dairy-free tzatziki sauce and omit the feta cheese.

Sheet pan with parchment paper with roasted lemon potato wedges.

Red’s Nutrition Tip

These Greek chicken tzatziki bowls are a hearty, healthy, and filling meal, thanks to the combination of potatoes and chicken. Not only is protein incredibly satiating, particularly low-calorie, high protein foods such as chicken thighs, but white potatoes are considered one of the most filling foods.

Serving Suggestions

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

To add more protein, add an additional 1/2 pound of chicken thighs to the recipe.
To make it low carb, swap the potatoes for cauliflower rice.
To make it lower in fat, swap the chicken thighs for chicken breasts, cut the olive oil in half, and/or use tzatziki sauce made with fat-free yogurt.
To make them more filling, serve them with a side of pita bread.

Cast iron skillet with seared Greek chicken thighs.

Storage + Reheating

To Refrigerate: Allow the chicken and potatoes to cool completely, then add them to an airtight container and store them in the refrigerator for up to 4 days. The veggies and tzatziki sauce can be stored in separate airtight containers in the refrigerator for up to 5 days.

To Freeze: Once cooled, you can freeze cooked chicken and potatoes by adding them to an airtight container and storing them in the freezer for up to 3 months. Freezing the veggies and tzatziki sauce is not recommended.

To Reheat: Once thawed, the chicken and potatoes can be reheated in the oven in a baking dish at 300°F for 10-15 minutes or reheated in the microwave for 2-3 minutes or until warm.

More Greek Chicken Recipes:

Tzatziki

Published on March 23, 2025 by Stephanie Kay

Learn how to make homemade tzatziki sauce with this quick and easy recipe. Ready in 10 minutes, it’s the perfect condiment for any Mediterranean meal.

Close up of a small bowl of homemade tzatziki sauce with olive oil and dill on top with a serving spoon on a plate with pita bread.

While it’s easy to find tzatziki in most grocery stores, it’s so easy and inexpensive to make at home. With a handful of ingredients, you can create a rich and creamy cucumber yogurt dip that works well as a snack or a tasty sauce for grilled meats and salads. Not to mention, it keeps well in the fridge, so you can enjoy it for days and weeks to come.

So, if you’ve been looking to try tzatziki, give this easy tzatziki sauce recipe a try, I’m confident you’re going to love it.

Ingredients for homemade tzatziki sauce: Greek yogurt, English cucumber, garlic, lemon, olive oil, fresh mint, fresh dill, salt, and black pepper.

Ingredients + Substitutions

Greek Yogurt – Tzatziki is made with plain Greek yogurt; however, you can use whole milk, 2%, or low-fat yogurt. While traditional tzatziki sauce is made with strained yogurt, you can use Greek yogurt, regular yogurt, or sour cream if needed.
Cucumber – I prefer English cucumbers, as they have fewer and smaller seeds, but any style of cucumber will work.
Garlic – To flavor the tzatziki sauce, feel free to add more if you like it garlicky.
Lemon Juice – To add some acidity and balance the flavors. I think fresh lemon juice works best, but concentrate will also work.
Olive Oil – To ensure the tzatziki sauce is creamy, you can use regular or extra virgin olive oil.
Fresh Herbs – The recipe calls for a mixture of fresh dill and mint, however, you can also use parsley and/or dried herbs if needed. See the notes section of the recipe card for details.

Glass bowl with Greek yogurt, shredded cucumber, grated cucumber, olive oil, lemon juice, chopped dill, chopped mint, salt, and black pepper.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the Greek yogurt for coconut yogurt.

Glass bowl with creamy cucumber yogurt dip.

Red’s Nutrition Tip

While most people don’t consider it, homemade tzatziki sauce is a great source of protein. Not only is Greek yogurt high in protein, but when made with fat-free yogurt, it’s one of the best high-protein, low-calorie foods.

Serving Suggestions

Tzatziki can be used as a dip, sauce, condiment, or dressing. Some of my favorite ways to use tzatziki are:

Served with pita bread
Served with fresh veggie
Spread into sandwiches
Spread into gyros
Dolloped onto salads
As a dip for falafels
As a condiment for grilled meats
As a salad dressing

Platter with pita chips with tzatziki with lemon wedges and fresh mint on the side on a white background.

Storage

Homemade tzatziki sauce can be stored in an airtight container in the fridge for up to 2 weeks.

Recipes with Tzatziki Sauce:

Sweet Potato and Sausage Frittata

Published on March 20, 2025 by Stephanie Kay

This sweet potato and sausage frittata is a hearty meal packed full of protein and veggies. It’s filled with roasted sweet potatoes, ground sausage, and spinach and is incredibly easy to make.

Plate with two slices of sweet potato and sausages frittata with a glass of orange juice, parsley, and crusty bread in the background.

I’ve said it before, and I’ll say it again: eggs are a highly underrated ingredient. Not only are they incredibly nutritious, containing vitamin D, A, and E, choline, iron, and folate, but they are versatile and work for any meal of the day.

While they are commonly thought of as a “breakfast food” in North America, the truth is there is no such thing as breakfast food. Food is food, and there are no rules about when you can eat it. So, whether you need a new make-ahead breakfast or an easy dinner idea, this sweet potato and sausage frittata recipe is absolutely delicious and a little something to take your egg recipes to the next level.

SKillet with sweet potato and sausage frittata with salt, parsley, and bread on the side with a plate with gold fork and knife and a tea towel.

Why You’ll Love It

High in Protein – The combination of eggs and sausage gives this frittata over 20 grams of protein per serving.
Keeps Well – This sausage and sweet potato frittata is a great meal prep idea as it keeps in the fridge for days.
Versatile – This recipe works well for breakfast, brunch, lunch, or dinner.

Ingredients for sausage sweet potato frittata: pork sausage, sweet potatoes, onion, spinach, eggs, milk, salt, and pepper.

Ingredients + Substitutions

Sausage – To add some animal protein. I used pork breakfast sausage, but you can use Italian sausage or chicken sausage if preferred.
Sweet Potatoes – To add some complex carbohydrates. The recipe calls for sweet potatoes, but white potatoes will also work.
Spinach – To add some veggies and fiber. The recipe calls for fresh spinach, but you can use frozen spinach if needed; see the notes section of the recipe card for details.
Onion – To add some flavor. The recipe calls for a whole onion, but you can use onion powder if needed; see the notes section of the recipe card for details.
Eggs – To add some more protein and healthy fats. I opted to use whole eggs, but you can use egg whites if preferred; see the notes section of the recipe card for details.
Milk – To make the egg mixture and add some protein.
Salt and Pepper – To season.

Sheet pan with parchment paper with raw diced sweet potatoes on top.

Sheet pan with parchment paper with roasted sweet potatoes on top.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for unsweetened almond milk.

Skillet with sautéed onion, browned sausage, diced sweet potatoes, and wilted spinach.

Skillet with onion, sausage, sweet potatoes, and spinach covered in an egg mixture.

Red’s Nutrition Tip

While I opted to use sweet potatoes in this frittata, you can certainly use white potatoes if preferred. In fact, sweet potatoes and white potatoes are much more nutritionally similar than people think, and white potatoes are one of the most filling foods.

Serving Suggestions

This sausage and sweet potato frittata is a good source of protein and fat. To make it a more balanced meal, I recommended serving it with a source of carbohydrates, such as bread. Moreover, you can adapt the recipe to meet your personal calorie or macro needs. For example:

To make it higher in protein, add an additional 1/2 pound of sausage to the recipe.
To add some carbohydrates, serve it with a side of crusty bread or breakfast potatoes.
To add fiber, add some veggies, such as zucchini and mushrooms, along with the spinach.
To make it lower in fat, swap the pork sausage for chicken sausage.
To add fat, add some shredded cheese to the egg mixture.
To add flavor, add a dash of hot sauce to the egg mixture.

Close up of a skilelt with sausage and sweet potato frittata with a slice on a spatula on top.

Storage + Reheating

To Refrigerate: Allow the frittata to cool completely, cover the dish with aluminum foil or plastic wrap, or transfer the leftover pieces to an airtight container and store them in the refrigerator for up to 4 days.

To Freeze: Allow the sausage sweet potato frittata to cool completely, then transfer slices to an airtight container and store them in the freezer for up to 3 months.

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

Close up of two slices of sweet potato and sausage frittata on a white plate with gold utensils with a small glass of orange juice and parsley in the background.

More Frittata Recipes:

12 Foods High in Calcium

Published on March 18, 2025 by Stephanie Kay

Calcium is the most abundant mineral in the body, and it’s vitally important to strengthen bones and enhance optimal health. Here is a list of the foods high in calcium that you can add to your diet today to ensure you are reaching your recommended daily intake.

Milks, cheeses, almonds, broccoli, beans, spinach, and squash on a grey tea towel and cutting board on a dark background.

What is Calcium?
Benefits of Calcium
How much calcium do you need?
Can you take too much calcium?
List of Foods High in Calcium
1. Sardines
2. Kefir
3. Milk
4. Yogurt
5. Cheese
6. Tofu
7. White Beans
8. Tahini
9. Blackstrap Molasses
10. Edamame
11. Collard Greens
12. Okra
Ranking of Calcium Foods per Serving
What foods are fortified with calcium?
Should you take calcium supplements?
FAQs

What is Calcium?

Calcium is a mineral and one of the many micronutrients required for optimal health. It is the most abundant mineral in the body and is considered a macromineral due to the relatively large amounts required in the diet. Calcium is naturally found in certain foods, added to others, and available as a dietary supplement.

Benefits of Calcium

Calcium is important for strong bones and teeth, as it gives them structure and hardness, and aids with normal muscle function, nerve function, hormone secretion, and blood clotting ⁽¹⁾. Adequate calcium intake throughout life is also seen as a precautionary benefit as it helps mitigate the risk of developing osteoporosis during the aging process.

At birth, an infant’s body contains 20 to 30 grams of calcium, almost all of which is in the skeleton. This level rises quickly after birth, reaching about 1,200 grams in women and 1,400 grams in men by adulthood ^{(1, 2)}. While these levels remain constant in men, they begin to decline in women as a result of increases in bone remodeling due to decreased estrogen production at the start of menopause, making calcium intake more important for perimenopausal and postmenopausal women.

Moreover, the body requires vitamin D for calcium absorption, and, therefore, the consumption of vitamin D-rich foods is important to ensure you are reaping the benefits of calcium-rich foods.

How much calcium do you need?

The current Recommended Dietary Allowance (RDA) for calcium varies by age and life stage ⁽³⁾:

Birth to 6 months: 200 mg/day
Infants 7-12 months: 260 mg/day
Children 1-3 years: 700 mg/day
Children 4-8 years: 1,000 mg/day
Children 9-13 years: 1,300 mg/day
Teens 14-18 years: 1,300 mg/day
Adults 19–50 years: 1,000 mg/day
Adults 51–70 years: 1,200 mg/day
Adults >70 years: 1,200 mg/day
Pregnant and breastfeeding teens: 1,300 mg/day
Pregnant and breastfeeding women: 1,000 mg/day

The RDA refers to the total calcium intake from whole foods, fortified foods, and calcium supplements. Unfortunately, many Americans and Canadians fail to reach the recommended intake for calcium, particularly children and teens aged 4 to 18 years and adults aged 50 years and older living in poverty ^{(3, 4)}.

Can you take too much calcium?

The tolerable upper intake level (UL) of calcium is 2,500 mg/day for adults ages 19 to 50, and 2,000 mg/day for adults ages 51 and over ⁽⁵⁾. Taking high doses of calcium can lead to stomach pain, constipation, and diarrhea.

While excessive calcium levels are rare in the general population, individuals with severely elevated calcium levels may experience poor muscle tone, poor kidney function, low phosphate levels, nausea, weight loss, extreme tiredness, frequent need to urinate, abnormal heart rhythms, and a high risk of death from heart disease ⁽³⁾.

List of Foods High in Calcium

Here is a list of the top unfortified, whole foods high in calcium:

1. Sardines

Sardines are one of the best calcium-rich foods, providing about a third of the recommended daily amount for adults. They provide more calcium than other fish, thanks to their small, soft, and edible bones. Along with other fatty fish, such as anchovies, trout, canned salmon, and clams, sardines are a great source of healthy fats and protein. In addition to being high in calcium, sardines are also one of the best food sources of vitamin D, which is essential for calcium absorption. A 3-ounce serving of sardines with bones contains 324 mg of calcium ⁽⁶⁾.

2. Kefir

Kefir is a fermented dairy product made from milk and kefir grains with a texture similar to yogurt. It’s a great source of calcium, protein, and probiotic bacteria found in fermented foods. Kefir can be consumed as a beverage, added to smoothies, poured over granola, or used in place of buttermilk in baked goods such as pancakes and muffins. A 1-cup serving of plain, low-fat kefir contains 316 mg of calcium⁽⁷⁾.

3. Milk

Dairy milk is one of the most well-known sources of calcium. Be it non-fat, 1%, 2%, whole, or chocolate, a single cup of cow’s milk contains up to 30% of the recommended dietary allowance of calcium. Unlike non-dairy milk, such as almond milk, which is fortified, cow’s milk naturally contains calcium, along with lots of protein, vitamins, and minerals. Milk can be consumed on its own by the glass, added to oatmeal or granola, used in smoothies and soups, or added to pasta and casseroles for a creamy texture. A 1-cup serving of whole milk contains 306 mg of calcium ⁽⁸⁾.

4. Yogurt

Given that it’s made from milk, yogurt is another good source of calcium and provides up to 39% of the recommended daily intake of calcium. In addition to calcium, yogurt is a good source of probiotics, protein, healthy fats, and natural sugars. Be it regular yogurt or Greek yogurt, this calcium-packed dairy product can be eaten on its own, added to pancakes, oatmeal, or granola, made into dips, used in dressings and marinades, or as a topping for your favorite soup, chili, or stew. A 1-cup serving of plain, whole-milk yogurt contains 299 mg of calcium ⁽⁹⁾.

5. Cheese

Cheese is another dairy product that is high in calcium. While all cheeses contain calcium, hard cheeses such as parmesan, cheddar, Swiss, Edam, Gouda, and Gruyere are particularly good sources of calcium, along with cottage cheese and ricotta. These also happen to be some of the highest-protein cheeses. A 1-ounce serving of parmesan cheese contains 250 mg of calcium, and a 1-cup serving of 2% cottage cheese contains 251 mg of calcium ^{(10, 11)}.

6. Tofu

Tofu is the best plant-based calcium source. Tofu is made from soybeans, which are rich in calcium and contain 175 mg of calcium per 1-cup serving, plant-based protein, and fiber. Although tofu naturally contains calcium, some manufacturers will add calcium to their tofu. Be it silken, soft, or firm, tofu works well in everything from smoothies and sauces to stir-fries and salads. A 3-ounce serving of tofu contains 240 mg of calcium ⁽¹²⁾.

7. White Beans

While all beans contain calcium, white beans are particularly calcium-rich foods. White beans, such as Great Northern beans and navy beans, contain close to 20% of the recommended daily intake of calcium per serving. Not to mention, white beans are one of the best high-fiber foods and great sources of vegetarian protein. Beans can be added to soups and stews, used in pasta sauce and dips, or served cold in salads. A 1-cup serving of canned white beans contains 191 mg of calcium ⁽¹³⁾.

8. Tahini

Tahini, a paste made from sesame seeds, is one of the best plant-based sources of calcium. Sesame seeds have antioxidant and anti-inflammatory benefits, are low in saturated fat, and are one of the highest protein seeds. Tahini is a primary ingredient in hummus and can also be used to make tahini dressing, sauces, spreads, and desserts. A 2-tablespoon serving of tahini contains 128 mg of calcium ⁽¹⁴⁾.

9. Blackstrap Molasses

Blackstrap molasses is a surprisingly nutritious food. This thick, dark syrup is a byproduct of the processing of crystallized sugar from sugar cane or sugar beets, specifically the third or final boiling stage. Compared to regular or lighter molasses, blackstrap molasses is very bitter; however, it’s extra rich in calcium, iron, magnesium, and other micronutrients. Blackstrap molasses is a great addition to cookies, baked goods, stews, marinades, and BBQ sauces. A 1-tablespoon serving of blackstrap molasses contains 100 mg of calcium ⁽¹⁵⁾.

10. Edamame

Edamame, or green soybeans, is another plant protein rich in calcium. Once cooked, these edible green pods can be eaten warm or cold and work well as appetizers, in sushi bowls and salads, or on their own as a simple snack. A 1-cup serving of edamame contains 98 mg of calcium ⁽¹⁶⁾.

11. Collard Greens

While many leafy greens contain calcium, collard greens are the richest source. However, it’s important to note that collard greens, along with spinach and kale, have a high oxalate content, which binds to calcium and makes it difficult for our bodies to use ^{(17, 18)}. As a result, the absorption of calcium in spinach is only 5%, whereas it is much higher, at 27%, for milk ⁽¹⁹⁾. For this reason, the calcium found in leafy greens is less bioavailable than that found in other calcium-rich foods, such as dairy products. Collard greens are best cooked before eating and can be sauteed as a side dish or cooked into soups and stew. A 1-cup serving of chopped collard greens contains 84 mg of calcium ⁽²⁰⁾.

12. Okra

While fruits and vegetables are particularly well-known for boosting bone health, okra is an exception, as it’s a good source of calcium. This green, tube-like fruit has a mild, grassy flavor and works well as a thickening agent in soups and stews. A 1-cup serving of okra contains 82 mg of calcium ⁽¹⁸⁾.

Ranking of Calcium Foods per Serving

Food	Serving Size	Calcium per Serving
Almond Milk (fortified)	1 cup	393 mg
Oat Milk (fortified)	1 cup	369 mg
Sardines	3 ounces	324 mg
Kefir	1 cup	316 mg
Milk (3.25%, plain)	1 cup	306 mg
Yogurt (3.25%, plain)	1 cup	299 mg
Rice Milk (fortified)	1 cup	288 mg
Soy Milk (fortified)	1 cup	252 mg
Cottage Cheese (2%)	1 cup	251 mg
Parmesan Cheese	1 ounce	250 mg
Tofu (extra-firm)	3 ounce	240 mg
Cheddar Cheese	1 ounce	199 mg
White Beans	1 cup	191 mg
Soy Beans	1 cup	176 mg
Tahini	2 tablespoons	128 mg
Anchovies	3 ounces	125 mg
Blackstrap Molasses	1 tablespoon	100 mg
Edamame	1 cup	98 mg
Collard Greens	1 cup	84 mg
Okra	1 cup	82 mg
Figs (dried)	2 fruits	81 mg
Chickpeas	1 cup	80 mg
Almonds	1 ounce	76 mg
Bok Choy	1 cup	74 mg
Orange	1 fruit	65 mg
Trout	3 ounces	57 mg
Clams	3 ounces	55 mg
Kale	1 cup	53 mg
Acorn Squash	1 cup	46 mg
Broccoli Rabe	1 cup	43 mg
Black Eyed Peas	1 cup	36 mg
Arugula	1 cup	32 mg
Spinach	1 cup	30 mg
Orange Juice	1 cup	22 mg
Grapefruit Juice	1 cup	22 mg
Salmon	3 ounces	10 mg

All nutrition data is based on FoodData Central.

What foods are fortified with calcium?

While calcium is naturally present in many whole foods, it’s also added to certain processed foods via a fortification process, such as:

Non-dairy beverages, such as almond milk, rice milk, and oat milk
Juices, such as orange juice and grapefruit juice
Breakfast cereals and prepared oatmeal
Soy products, such as soy milk and tofu

The top fortified foods with the highest calcium content per serving are ⁽²²⁾:

1 cup of almond milk contains 393 mg of calcium
1 cup of oat milk contains 369 mg of calcium
1 cup of rice milk contains 288 mg of calcium
1 cup of soy milk contains 252 mg of calcium
1 cup of breakfast cereal contains 151 mg of calcium

Should you take calcium supplements?

As with most nutrients, calcium supplementation is unnecessary if the diet is sufficient in calcium. For individuals who struggle to meet the recommended calcium intake, supplementation can be beneficial, however, excessive intakes of calcium do not promote greater benefits to health.

There are two main forms of supplemental calcium: calcium carbonate and calcium citrate. Calcium carbonate is absorbed best when taken with food, while calcium citrate is well absorbed on an empty or a full stomach. Individuals with low stomach acid typically absorb calcium citrate more easily than calcium carbonate ⁽³⁾.

As with all supplements, it is best to consult with a health professional or registered dietician to determine the type and amount of calcium supplement that is best for you.

FAQs

What is the food highest in calcium?

Sardines, kefir, and milk are the top 3 foods highest in calcium content.

What non-dairy food is the highest in calcium?

Tofu is the best plant-based source of calcium.

How can I get 1000 mg of calcium a day?

A diet rich in calcium-rich whole foods is the best way to increase calcium intake naturally. For example, consuming 1 cup of yogurt, 3 ounces of tofu, 1 cup of white beans, 1 ounce of cheddar cheese, and 1 ounce of almonds throughout the day provides 1,005 mg of calcium.

The Bottom Line

Calcium is an important mineral that supports strong bones, nerve function, muscle function, and overall health. Calcium is found in certain whole foods, added to some processed foods, and can be consumed through supplements to prevent calcium deficiency. The best sources of calcium are sardines, dairy products, tofu, white beans, tahini, blackstrap molasses, edamame, collard greens, and okra.

Carrot Ginger Coconut Soup

Published on March 13, 2025 by Stephanie Kay

Made in one pot and ready in under an hour, this carrot ginger coconut soup is a flavorful and heart-warming dish that is perfect for a cold day. Serve it with a sprinkle of cilantro and a side of crusty bread for a simple lunch.

Two bowls of carrot ginger coconut soup with a drizzle of coconut milk and chopped cilantro on top with a side of bread and cilantro on a white background.

If you like curry, you’re going to love this recipe. Filled with spicy ginger and creamy coconut milk, this curry-inspired carrot ginger coconut soup is full of flavor and has a rich and creamy texture.

Not only is it easy to make, but it keeps incredibly well in the fridge and freezer. So, whether you’re making it for lunch, as a meal prep idea, for a potluck, or you’re storing leftovers, this ginger carrot soup combines simple ingredients to make a delicious meal.

Close up of bowl of ginger carrot soup in a speckled beige bowl with an antique silver spoon.

Why You’ll Love It

Made in One Pot – This recipe keeps prep time and cleanup to a minimum.
Full of Fiber – With over 7 grams of fiber per bowl, this carrot soup is a great source of fiber.
Full of Healthy Fats – To combination of coconut milk and olive oil fills this recipe with healthy fats.

Ingredients for carrot ginger coconut soup: carrots, ginger root, garlic cloves, turmeric, coconut milk, and vegetable broth.

Ingredients + Substitutions

Carrots – To add some veggies and fiber.
Ginger – To flavor the soup. The recipe calls for ginger root, as I think it provides better flavor, but you can use ginger powder if preferred. See the notes section of the recipe card for details.
Coconut Milk – To add some healthy fats and give the soup a creamy texture. I used full-fat coconut milk, but you can use light coconut milk if preferred.
Onion + Garlic – To build the base of the soup, you can use a white or yellow onion. I used a whole onion and garlic cloves, but you can use onion powder or garlic powder if needed, see the notes section of the recipe card for details.
Turmeric – To add some flavor and anti-inflammatory properties. I opted for ground turmeric, but you can use curry powder instead.
Lime Juice – To brighten and balance the flavors of the soup.
Vegetable Broth – To build more flavor. The recipe calls for vegetable broth to make the recipe vegetarian, but you can use chicken broth or vegetable stock and water if preferred.
Olive Oil – To sauté the veggies and add some more healthy fats.
Salt and Pepper – To season.
Cilantro – To serve, although optional.

Pot with sautéed onion, chopped carrots, ginger, garlic, ground turmeric, salt, and black pepper.

Pot oven with onions, carrots, ginger, spices, vegetable broth, and coconut milk.

Dietary Adaptions

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

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

Blender with cooked carrots and ginger in coconut milk broth.

Blender with puréed carrot ginger soup with coconut milk.

Red’s Nutrition Tip

Not only is this soup a great source of fiber, but it’s also a great source of prebiotics; a form of indigestible plant fiber that encourages the growth of the friendly bacteria in our gut. Both onions and garlic are both great prebiotic foods.

Serving Suggestions

This carrot ginger coconut soup is a good source of fiber and healthy fats. To make it a more balanced meal, you can serve it with some bread and cheese or a turkey or chicken sandwich for some additional protein. You can also adapt the recipe to suit your personal calorie or macro needs, for example:

To add some plant protein and fiber, add 1/2 cup of red lentils to the soup with the carrots.
To make the soup lower in fat, use light coconut milk.
To add more healthy fats, top the soup with pumpkin seeds or hemp seeds.
To make it spicy, add 1/2 teaspoon of red pepper flakes or a small minced chili.

Large pot of ginger coconut carrot soup with a wooden spoon and a tea towel on the side with cilantro, lime wedges, coconut milk, and black pepper on the side on a white background.

Storage + Reheating

To Refrigerate: Allow the carrot ginger coconut soup to cool completely, then transfer to airtight containers and store in the refrigerator for up to 5 days.

To Freeze: Transfer the cooled carrot soup to airtight containers and store it in the freezer for up to 3 months.

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

Two bowls of ginger carrot soup with a side of cilantro, lime wedges, and crusty bread.

More Carrot Soup Recipes:

Fresh vs. Frozen Fruit and Vegetables: Which Are Healthier?

Published on March 11, 2025 by Stephanie Kay

If you’re confused as to whether fresh or frozen produce is healthier, you’re not alone. This is a popular debate in the health community; however, the nutritional differences are not as stark as you may think. Here is everything you need to know about fresh vs. frozen fruits and vegetables.

Fresh fruit and frozen fruit with blueberries, raspberries, and blackberries.

What’s the difference between fresh and frozen fruits and vegetables?
The Science of Freezing Foods
Factors that Affect the Nutritional Value of Fruits and Vegetables
Fresh vs. Frozen Blueberries
Fresh vs. Frozen Broccoli
Pros + Cons of Frozen Produce
So, are fresh or frozen fruits and vegetables healthier?

What’s the difference between fresh and frozen fruits and vegetables?

Fresh fruits and vegetables have been picked or produced recently and have not been processed through freezing, canning, or preserving, nor have they spoiled in any way, while frozen fruits and vegetables have been processed by reducing their temperature to below freezing.

Fresh fruit and vegetables come to be “fresh” in two ways: vine-ripened or postharvest-ripened ⁽¹⁾. While smaller farms may allow their produce to grow to peak ripeness (i.e. vine-ripened) to be sold at farm stands or farmers’ markets, larger farms may pick their produce before fully ripe and allow it to ripen fully during transport to grocery stores.

Frozen fruits and vegetables are considered forms of minimally processed food. While this is often considered a bad thing, the freezing process is simply a form of food preservation that helps to extend shelf life and, in many cases, preserve the nutritional value of the food.

In general, frozen fruits and vegetables are typically vine-ripened, picked at peak freshness, undergo minimal processing, and immediately frozen.

The Science of Freezing Foods

Freezing is a simple and low-cost method of preserving food. Like other methods of food preservation, such as drying, pickling, and fermenting, freezing food increases access to seasonal produce; however, unlike other methods, it can be done without the addition of sugar, salt, or bacteria.

Once harvested, fresh fruits and vegetables continue to undergo chemical changes that can cause spoilage and deterioration of the produce and its micronutrients. Fresh produce contains enzymes that cause color, flavor, and nutritional value to change over time, however, they can be inactivated through freezing and other processing to ensure they have a much longer shelf life.

For instance, blanching vegetables before freezing can help deactivate enzymes and destroy microorganisms on their surface, which can lead to spoilage and possible foodborne illness, while soaking fruit in diluted vinegar solutions or adding ascorbic acid (vitamin C) can prevent browning ^{(2, 3)}. Moreover, keeping frozen fruits and vegetables in airtight containers can help to reduce air exposure and prevent them from developing rancid oxidative flavors and freezer burn.

Although blanching can leach out minerals and break down some vitamins, namely water-soluble vitamin C and B vitamins, studies have shown that postharvest-ripened produce and blanched frozen produce have a very similar nutrient value ⁽⁴⁾.

Factors that Affect the Nutritional Value of Fruits and Vegetables

The vitamin and mineral content of fruits and vegetables is not static. Rather, it depends on a multitude of factors, including:

Genetic makeup of the crop species
Climatic circumstances
Soil quality and microbe diversity
Ripeness of the plant at harvesting
Level of processing and freezing method
Cooking and preparation method

While preservation methods are a major concern of the nutritional value of fruits and vegetables, much of it depends on the soil quality in which they are grown. Soil micronutrients are important for plant growth, as plants require a proper balance of all the essential nutrients for normal growth and optimum yield ^{(5, 6)}.

Therefore, not only can the nutrient value of fruits and vegetables vary between fresh and frozen versions, but it can vary significantly between fresh versions and frozen versions themselves. While you might expect vine-ripened produce to be more nutritious, and it often is, some plants can synthesize macronutrients and micronutrients during postharvest ripening ⁽⁷⁾. Several studies have shown that postharvest-ripened produce is nutritionally equivalent to vine-ripened produce in many cases ⁽¹⁾.

In addition to fresh and frozen, canned fruits and vegetables are typically vine-ripened but undergo more processing than frozen produce. Not only is blanching common for canned vegetables, but canned fruits contain added sugar in the form of syrup, salt, and sometimes other additives.

Fruits and veggies are a great source of fiber and micronutrients. Here is a nutrition comparison of fresh vs. frozen fruits.

Fresh vs. Frozen Blueberries

Here is a nutrition comparison of fresh vs. frozen blueberries ^{(8, 9)}.

Nutrition per 100 grams	Fresh Blueberries	Frozen Blueberries
Calories	57 calories	51 calories
Carbohydrates	14.5 grams	12.2 grams
Fiber	2.4 grams	2.7 grams
Sugar	9.9 grams	8.5 grams
Protein	0.7 grams	0.4 grams
Fat	0.3 grams	0.6 grams
Vitamin C	9.7 mg	2.5 mg

Calories

Fresh blueberries contain slightly more calories than frozen blueberries; however, the difference is minimal. A 100-gram serving of fresh blueberries contains 57 calories, while a 100-gram serving of frozen blueberries contains 51 calories.

Carbohydrates

Fresh blueberries contain slightly more carbohydrates than frozen blueberries. A 100-gram serving of fresh blueberries contains 14.5 grams of carbohydrates, while a 100-gram serving of frozen blueberries contains 12.2 grams of carbohydrates.

Sugar

Fresh and frozen blueberries contain almost the same amount of sugar. A 100-gram serving of fresh blueberries contains 9.96 grams of sugar, while a 100-gram serving of frozen blueberries contains 8.45 grams of sugar.

Fiber

Fresh and frozen blueberries contain almost the same amount of fiber. A 100-gram serving of fresh blueberries contains 2.4 grams of fiber, while a 100-gram serving of frozen blueberries contains 2.7 grams of fiber.

Protein

Fresh blueberries contain slightly more protein than frozen blueberries, however, neither is a significant source of protein. A 100-gram serving of fresh blueberries contains 0.74 grams of protein, while a 100-gram serving of frozen blueberries contains 0.42 grams of protein.

Fat

Frozen blueberries contain slightly more fat than fresh blueberries, however, neither is a significant source of fat. A 100-gram serving of fresh blueberries contains 0.33 grams of fat, while a 100-gram serving of frozen blueberries contains 0.64 grams of fat.

Vitamins + Minerals

Fresh and frozen berries contain similar levels of vitamin A, vitamin E, manganese, copper, and folate; however, fresh berries contain more vitamin C than frozen berries. A 100-gram serving of fresh blueberries contains 9.7 mg of vitamin C, while a 100-gram serving of frozen blueberries contains 2.5 mg of vitamin C.

Fruits and veggies are a great source of fiber and micronutrients. Here is a nutrition comparison of fresh vs. frozen vegetables.

Fresh vs. Frozen Broccoli

Here is a nutrition comparison of fresh vs. frozen broccoli ^{(10, 11)}.

Nutrition per 100 grams	Fresh Broccoli	Frozen Broccoli
Calories	34 calories	26 claories
Carbohydrates	6.6 grams	4.8 grams
Fiber	2.6 grams	3.0 grams
Sugar	1.7 grams	1.4 grams
Protein	2.8 grams	2.8 grams
Fat	0.4 grams	0.3 grams
Vitamin C	89.2 mg	56.4 mg

Calories

Fresh broccoli contains slightly more calories than frozen broccoli, however, the difference is minimal. A 100-gram serving of fresh broccoli contains 34 calories, while a 100-gram serving of frozen broccoli contains 26 calories.

Carbohydrates

Fresh broccoli contains slightly more carbohydrates than frozen broccoli. A 100-gram serving of fresh broccoli contains 6.64 grams of carbohydrates, while a 100-gram serving of frozen broccoli contains 4.78 grams of carbohydrates

Sugar

Fresh and frozen broccoli contain almost the same amount of sugar. A 100-gram serving of fresh broccoli contains 1.7 grams of sugar, while a 100-gram serving of frozen broccoli contains 1.35 grams of sugar.

Fiber

Fresh and frozen broccoli contain almost the same amount of fiber. A 100-gram serving of fresh broccoli contains 2.6 grams of sugar, while a 100-gram serving of frozen broccoli contains 3.0 grams of sugar.

Protein

Fresh and frozen broccoli contain the same amount of protein; neither are a significant source of protein. A 100-gram serving of fresh broccoli contains 2.82 grams of protein, while a 100-gram serving of frozen broccoli contains 2.81 grams of protein.

Fat

Fresh broccoli contains slightly more fat than frozen broccoli; neither are a significant source of fat. A 100-gram serving of fresh broccoli contains 0.4 grams of fat, while a 100-gram serving of frozen broccoli contains 0.3 grams of fat.

Vitamins + Minerals

Fresh and frozen vegetables contain similar levels of vitamin A, vitamin E, manganese, copper, and folate; however, fresh veggies contain more vitamin C than frozen veggies. A 100-gram serving of fresh broccoli contains 89.2 mg of vitamin C, while a 100-gram serving of frozen broccoli contains 56.4 mg of vitamin C.

Pros + Cons of Frozen Produce

If you’re confused as to whether or not you should buy frozen produce, here is a list of the benefits and drawbacks of frozen fruits and vegetables versus fresh varieties:

Benefits of frozen fruits and vegetables:

Longer shelf life
Less food waste
Less expensive
Very convenient
Reduced risk of food poisoning
Good source of nutrients and fiber

Drawbacks of frozen fruits and vegetables:

May contain less vitamin C
May contain added salt or seasonings
Reduced flavor
Reduced texture

So, are fresh or frozen fruits and vegetables healthier?

Frozen fruits and vegetables are just as healthy as fresh and provide numerous health benefits. Freezing is merely a method of food preservation, and freezing fruits and vegetables helps to extend their shelf life and reduce food waste. While some vitamins and minerals may be reduced in the freezing process, namely vitamin C, fresh and frozen produce contain similar calories, carbohydrates, fiber, sugar, and micronutrients. Overall, the cooking method has a much greater effect on the nutritional content and bioavailability of fruits and vegetables ⁽¹²⁾.

When buying frozen fruits and vegetables, be sure to read the label and review the ingredients list to ensure you are choosing options without additives and preservatives.

The Bottom Line

The micronutrient content of fresh and frozen produce depends on the soil in which it was grown, the ripeness of the plant at harvesting, the level of processing, the freezing method, and the preparation method. The nutritional difference between fresh and frozen fruits is so minimal that they are unlikely to affect your health substantially. So, instead of stressing over whether fresh or frozen fruits and vegetables are better, simply focus on adding more to your diet.

Ricotta and Vegetable Lasagna

Published on March 8, 2025 by Stephanie Kay

This recipe is seriously the best vegetable lasagna! Packed with veggies and filled with spinach and ricotta cheese, this easy vegetable lasagna recipe makes enough servings for a family dinner with plenty of leftovers for lunch.

Casserole dish with ricotta and vegetable lasagna sliced into pieces with parmesan cheese, basil, tea towel, spatula, plate and fork on the side.

I know the thought of meatless lasagna might leave some people skeptical, but I assure you this easy vegetable lasagna is a satisfying dish even meat lovers will approve of. The combination of veggies gives this lasagna a hearty texture, while the spinach ricotta filling adds a ton of flavor, and the layers of shredded cheese give it that ooey-gooey pull-apart cheesiness that only the best lasagna has.

Whether you’re whipping up a weekend dinner, prepping something for a potluck, or just looking for something different for meal prep, this veggie lasagna is a great addition to your healthy recipe repertoire.

White plate with a slice of spinach ricotta and vegetable lasagna with parmesan cheese and fresh basil on top with a gold spoon.

Why You’ll Love It

Vegetarian – This vegetarian lasagna is something the whole family can enjoy and can easily be adapted to suit additional dietary needs.
High in Fiber – With 6 grams of fiber per serving, this lasagna is a healthy and filling meal.
High in Protein – The combination of cheeses ensures this veggie lasagna contains 20 grams of vegetarian protein per slice.
Keeps Well – This vegetable lasagna keeps well in the fridge and freezer, making it a great meal prep idea for lunch or dinner.

Ingredients with for veggie lasagna: zucchini, red bell pepper, mushrooms, onion, garlic, crushed tomatoes, lasagna noodles, ricotta cheese, frozen spinach, mozzarella cheese, parmesan cheese, egg, oregano, nutmeg, salt, and pepper.

Ingredients + Substitutions

Vegetables – A combination of zucchini, bell pepper, mushrooms, and onion to fill the lasagna with veggies and fiber. Carrots, yellow squash, eggplant, and/or broccoli would also work well.
Tomatoes – To make the tomato sauce. The recipe calls for crushed tomatoes, but marinara sauce or passata will also work.
Ricotta Cheese – To add some protein and make a creamy filling. You can use whole milk or skim ricotta cheese, or use whole milk or low-fat cottage cheese instead. See the notes section of the recipe card for details.
Spinach – To add some greens and fiber to the ricotta filling. The recipe calls for frozen spinach, but you can use fresh spinach if needed. See the notes section of the recipe for details.
Herbs + Spices – A combination of oregano, red pepper flakes, nutmeg, and fresh basil to flavor the lasagna.
Egg – To bind the spinach ricotta filling and add a boost of protein.
Lasagna Noodles – To add some complex carbohydrates and layer the lasagna. The recipe calls for no-boil noodles but you can use regular lasagna noodles if preferred. See the notes section of the recipe card for details.
Mozzarella Cheese – To add some more protein and healthy fats and top the lasagna. You can use low or high-moisture mozzarella.
Salt and Pepper – To season.
Parmesan cheese – To serve, although optional.
Fresh Basil – To serve, although optional.

Large pot with sautéed onion, zucchini, red bell pepper, mushrooms, garlic, oregano, red pepper flakes, salt, and black pepper.

Dietary Adaptions

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

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

Glass bowl with ricotta cheese, frozen spinach, parmesan cheese, egg, nutmeg, salt, and pepper.

Glass bowl with spinach ricotta filling.

Red’s Nutrition Tip

You can use white or whole wheat pasta noodles for this veggie lasagna recipe. I opted for regular noodles, as I prefer the flavor and texture, but if you want to add a bit more fiber, you can certainly use whole wheat if you like.

Baking dish with a layer of lasagna noodles and vegetable tomato sauce on top.

Baking dish with two layers lasagna noodles with vegetable marinara sauce in between.

Serving Suggestions

This vegetable lasagna recipe is a well-balanced meal, complete with protein, carbohydrates, fiber, and healthy fats. It can be enjoyed on its own or adapted to suit your calorie or macro needs:

To make it lower in fat, use low-fat ricotta cheese and part-skim shredded cheese.
To make it higher in fiber, use whole-wheat lasagna noodles and/or serve with a side of green salad.
To make it higher in protein, add a pound of cooked ground beef, chicken, turkey, or crumbled tofu to tomato sauce.
To make it more filling, serve the lasagna with a side of crusty bread and/or a side salad.

Baking dish with spinach ricotta filling.

Baking dish with spinach ricotta filling and lasagna noodles on top.

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 vegetable 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 veggie 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.

Baking dish more veggie tomato sauce and shredded mozzarella cheese on top.

Other Vegetable Pasta Recipes:

Close up of vegetarian lasagna in a white casserole dish.

Chicken Fajita Meal Prep Bowls

Published on March 6, 2025 by Stephanie Kay

Ready in 30 minutes and filled with over 30 grams of protein per serving, these chicken fajita meal prep bowls are quick, easy, and healthy make-ahead meals that work well for lunch or dinner.

Four glass containers of chicken fajita meal prep bowls.

If you’re stuck in a lunch rut, these chicken fajita meal prep bowls are just the recipe for you. They turn basic ingredients into a flavorful, yet quick-to-make dish, that is packed full of protein and fiber.

The combination of seasoned chicken, fluffy rice, and sautéed bell peppers is everything you love about fajitas turned inside out. And, the best part is, they are super versatile, as you can mix up the spices and toppings based on what you have available. From sour cream to salsa to guacamole, the toppings for the fajita bowls are endless, and they keep well in the fridge and freezer so you can enjoy them for weeks to come.

Close up of meal prep chicken fajita bowls in glass meal prep containers.

Why You’ll Love Them

Quick and Easy – These chicken fajita bowls are ready in 30 minutes making them perfect for a quick meal prep.
High in Protein – With over 30 grams of protein per bowl, this is a protein-packed meal.
Full of Flavor – The addition of fajita seasoning, avocado, cilantro, and lime juice ensures each bite satisfies your taste buds.

Ingredients for meal prep chicken fajita bowls: chicken breasts, white rice, bell peppers, red onion, fajita seasoning, avocados, cilantro, and limes.

Ingredients + Substitutions

Chicken Breast – To add some animal protein. The recipe calls for chicken breasts, but you can use chicken thighs if preferred.
Rice – To add some complex carbohydrates. The recipe calls for white rice, but brown rice works just as well.
Bell Peppers – To add some veggies to the bowls. I opted for a combination of green, yellow, and red bell peppers; however, any colors will work.
Red Onion – To add some more flavor and color. The recipe calls for a red onion, but a white onion will also work.
Spices – A combination of chili powder, paprika, cumin, garlic powder, cayenne pepper, and salt to season the chicken strips. If you don’t have all of the spices, you can use store-bought fajita seasoning instead, see the notes section of the recipe card for details.
Olive Oil – To add some healthy fats and cook the chicken strips and veggies.
Avocado – To add some more healthy fats. The recipe calls for sliced avocado but you could add fresh guacamole instead.
Cilantro – To add some freshness.
Lime – To brighten up the dish and stop the avocado from browning.

Bowl with chicken strips with chili powder, paprika, cumin, garlic powder, cayenne pepper, and salt on top.

Bowl with chicken strips coated in fajita seasoning.

Dietary Adaptions

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

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

Cast-iron skillet with cooked fajita chicken strips.

Cast-iron skillet with sautéed sliced bell pepper slices.

Red’s Nutrition Tip

I opted to use chicken breasts in these fajita meal prep bowls, however, you can use boneless chicken thighs if preferred. Not only do they contain more flavor, but the nutritional values of chicken breasts and chicken thighs are much closer than most people think.

Serving Suggestions

These chicken fajita bowls are full of protein, carbohydrates, and healthy fats and can be enjoyed on their own as a balanced meal. If you wanted to make them a bit heartier, you could increase the fiber content or add some more flavor, for instance:

To make them higher in protein, add an additional 1/2 pound of chicken breasts to the recipe.
To make them low carb, swap the white rice for cauliflower rice.
To add more fiber, swap the white rice for brown rice and/or add some black beans to the bowls.
To make them lower in fat, swap the olive oil for a bit of cooking spray and omit the avocado.
To add more flavor, add a dollop of sour cream and/or some Pico de Gallo.

Three chicken fajita meal prep bowls with a fork and tea towel and a side of cilantro and lime wedges.

Storage + Reheating

To Refrigerate: Once cooked, allow the chicken fajita meal prep bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days. Only add the avocado and lime wedges when you are ready to eat.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months. Only add the avocado and lime wedges when you are ready to eat.

To Reheat: You can reheat fajita chicken 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.

More Chicken Meal Prep Bowls:

How Often Should You Eat?

Published on March 4, 2025 by Stephanie Kay

Meal frequency is one of the most heavily debated topics in the nutrition industry. Some people advocate for eating 6 meals a day, while others advocate that intermittent fasting is the key to health, but where does the truth lie? Here is a breakdown of the pros and cons of meal timing for various goals and an answer to the age-old question: how often should you eat?

Bronze alarm clock on a white plate with a white fork and spoon with a white measuring tape.

Meal Timing 101
Factors in Optimal Meal Frequency
Meal Frequency for Weight Loss
Meal Frequency for Muscle Building
Is snacking ok?
Is it ok to skip meals?
So, how often do you really need to eat?

Meal Timing 101

The first rule of meal timing is that what and how much you eat is more important than when you eat.

While the timing of your meals can impact energy levels, blood sugar, and performance, consuming nutrient-rich whole foods has more health benefits than when you eat, and the number of calories you consume has a greater impact on weight and body composition than when you eat those calories ⁽¹⁾.

One of the most commonly debated arguments for meal timing is that more frequent, smaller meals boost metabolism, while less frequent, larger meals slow metabolism. This theory is based on the idea that there is an increase in the thermic effect of foods (TEF) after eating, which provides a bump in metabolic rate.

Unfortunately, while TEF does contribute roughly 10% to the calories burned via digestion, it is directly proportional to the total calories consumed ⁽²⁾. For example, if a woman has a calorie target of 1,800 calories a day for weight loss, her meals and calories burned through TEF could break down as follows:

# of Meals per Day	Calories per Meal	TEF per Meal	TEF per Day
1 meal	1,800 cals	180 cals	180 cals
3 meals	600 cals	60 cals	180 cals
6 meals	300 cals	30 cals	180 cals

Overall, the total calories burned through TEF are the same regardless of meal frequency, which further reinforces the idea that what and how much you eat is more important than when you eat. The “best” meal timing and meal frequency strategy comes down to the individual, their lifestyle, and their goals.

Infographic on how often should you eat; meal timing 101 and factors that affect meal frequency.

Factors in Optimal Meal Frequency

If you’re wondering how often you should eat, here are some factors to consider:

1. Personal Preference

The biggest factor to consider when determining how often you should eat is personal preference. As the evidence shows, there is no single rule or best strategy when it comes to meal frequency, rather, it comes down to what works best for the individual. Whether you prefer to eat 3 times a day or 6 times a day, the best approach is the one you like and can adhere to.

2. Schedule

A person’s schedule also plays a big role in determining what meal frequency strategy to choose. People with busy schedules may find a couple of larger meals a more practical choice, while individuals with more flexible schedules may find smaller snack-size meals more appealing.

3. Hunger Cues

While eating when you’re hungry and stopping when you’re full may seem like the obvious approach to meal frequency, it’s not always as simple as it may seem. Not only can lifestyles and schedules get in the way, but intuitive eating can be difficult for certain individuals, especially those who have spent years dieting.

For some eating fewer larger meals may help some with portion control and feelings of fullness, while for others simply cannot function without multiple meals and snacks throughout the day. Regardless of the approach, it is best to use the hunger and fullness scale to help get in tune with your body’s natural cues to ensure you’re eating in a way that honors it.

4. Digestion

Digestive symptoms also play a role in determining how often you should eat. If eating larger meals less frequently leaves you sluggish and fatigued, smaller meals more often may be a better approach. Moreover, in addition to the frequency of meals, the macronutrient balance of meals can worsen or improve blood sugar control, which can influence the hunger cues and the need for more or less meals throughout the day.

5. Goals

Your personal goals are very important to consider when determining how often you should eat. While meal frequency does not directly affect metabolism or fat loss, it can increase dietary adherence, making goals easier to achieve. Moreover, sport-specific goals, such as increased strength, improved speed, or improved physique, may require unique dietary strategies and meal timing.

6. Culture

Culture also plays a role in the pattern of meals throughout the day. Not only does our culture impact what we eat, but it impacts meal frequency and timing, as well as preparation methods, mealtime etiquette, and more. While some cultures are known to eat 3 times a day, “breakfast”, “lunch”, and “dinner”, other cultures are known for eating only once a day.

Meal Frequency for Weight Loss

Contrary to popular belief, the idea that eating smaller meals more frequently boosts metabolism to increase fat loss is a myth. While digestion does slightly increase metabolic rate, the frequency of your meals has little to no effect compared to the total calories consumed throughout the day.

Multiple studies have shown that eating many smaller meals or fewer larger meals, given an equal amount of daily calories, has no significant effect on weight loss ^{(3, 4, 5)}. Rather, it is the creation of a calorie deficit and the net balance of calories at the end of the day, week, and month that supports weight loss, not when you eat those calories.

Furthermore, the concept of skipping breakfast to accomplish “fasted cardio” (i.e. cardio occurs when you exercise on an empty stomach) has long been claimed to enhance the fat loss process but is largely irrelevant for weight loss. While there may be greater fat oxidation (i.e. fat “burning”) during exercise done in a fasted state, this does not translate directly to body composition changes over time, given it is the net fat balance that matters at the end of the day ^{(6, 7)}. This means that even if you burn fat during exercise, if you over-consume calories, your body will store the surplus of calories as body fat, resulting in a neutral or positive body fat balance.

For weight loss, calories are king, not when you eat them. Ultimately, whether you choose a time-restricted eating or flexible dieting approach or eat 3 or 6 meals a day, meal frequency has little to no effect on weight loss, as long as your calorie expenditure exceeds your calorie intake over time.

Meal Frequency for Muscle Building

Much like weight loss, meal frequency has long been touted as vital for muscle building; however, more recent research has shown that it’s less important than once believed.

The post-exercise “anabolic window”; a limited timeframe after training to optimize training-related muscular adaptations, was long said to be integral to muscle growth and development⁽⁸⁾. The concept suggested that a specific amount of protein should be consumed within 30-60 minutes of exercise to optimize muscle building, which became a deeply ingrained mantra in the fitness industry.

However, decades of additional research and meta-analyses have found that the anabolic effect of a protein-rich meal is roughly 3 to 5 hours, potentially longer depending on the size of the meal ^{(9, 10)}. While consuming protein after a workout may be helpful, muscle protein synthesis is largely supported by total protein intake throughout the day, not during a specific window of time.

The recommended protein intake for maximizing muscle growth is 0.7 to 1.0 grams of protein per pound of body weight per day, and including protein in pre-workout snacks and post-workout meals can help support muscle protein synthesis.

Is snacking ok?

Snacking can be incorporated into a balanced diet and can even help with weight loss and muscle building, however, it must be used strategically. While snacking can increase adherence for certain individuals, for others, it may lead to excessive consumption.

Therefore, it’s imperative that you consider your personal preferences and behaviors and truly pay attention to your hunger-fullness cues to determine if your desire to snack is for physical or emotional reasons. The exact timing and frequency of snacking comes down to personal preference. If your goal is weight loss, you can snack as little or as much as you desire, as long as you adhere to your caloric intake. If your goal is sports performance, snacking at strategic times (i.e. before a game or race) can improve outcomes.

Moreover, contrary to popular belief, snacking late at night won’t cause weight gain, unless it drives you to eat more.

Is it ok to skip meals?

Yes, it’s ok to skip meals, particularly if you’re not hungry. Your body’s natural hunger and fullness cues are the best indicators of when to eat and should, almost always, be prioritized ahead of dietary guidelines. Unless an individual goal is healthy weight gain, where they may need to occasionally eat when they are not hungry or to a point of discomfort, you should eat when you’re hungry, stop when you’re full, and repeat.

In fact, while it’s often said that breakfast is the most important meal, you don’t need to eat breakfast to be healthy or lose weight, the same way eating breakfast won’t make you healthy or cause weight loss. When you choose to eat and what meals you choose to eat should be determined by your personal preference, cues, and goals.

Furthermore, time-restricted eating (TRE), a more strategic form of meal skipping, is completely safe to implement and can be beneficial for some. Not only can it be used as a form of calorie restriction to support weight loss without counting calories, but it has been shown to have additional health benefits. TRE and other forms of intermittent fasting (IF) have been shown to cause improvements in insulin sensitivity compared to normal or baseline diets ⁽¹¹⁾. That said, it’s important to note that it has no specific benefit for weight loss and weight-related outcomes when compared to traditional calorie restriction via other forms such as calorie or macro counting.

Overall, skipping meals to create periods of feasting and fasting can put you in a favorable state for fat loss, but they’re never going to negate calorie balance.

So, how often do you really need to eat?

Overall, the quality of the food you eat and your total caloric intake matter more than when you are consuming them. How many meals you should eat per day is influenced by personal preference and your goals.

If your goal is general health, you can break your meals up any way you desire as long as you’re prioritizing whole foods and balanced meals. If your goal is weight loss, as long as you remain in a calorie deficit, you can consume as many or as few meals per day as you like. If your goal is muscle building or weight gain, as long as you’re consuming adequate protein and are in a calorie surplus, you can use any meal frequency to achieve it.

If you’re confused as to the best approach to support your goals, it’s best to work with a registered dietitian to create a plan that works for you.

The Bottom Line

How often you should eat per day is based on personal preference, schedule, hunger cues, digestion, goals, and culture. Generally speaking, eating smaller or larger meals less frequently has no direct effect on health outcomes, weight loss, or body composition. What and how much an individual eats is more impactful than when they choose to eat.

Banana Oatmeal Pancakes

Published on February 27, 2025 by Stephanie Kay

These fluffy banana oatmeal pancakes are perfect for a healthy and tasty breakfast! Not only are they easy to make, but they keep well in the fridge and freezer so you can make them ahead of time and enjoy breakfast on busy mornings for days and weeks to come.

Stack of banana oatmeal pancakes with fresh banana slices on top drizzled with maple syrup.

If you’ve been around here for a while, you’ll know that these healthy pancakes are one of the first recipes I shared on my website. They’re a “Red’s Reset” (my OG nutrition program) original recipe, and one of my favorite recipes to share with someone starting their nutrition journey, because they’re made with real ingredients without compromising flavor.

Plus, they’re a little something that the whole family can enjoy. Whether you’re trying to feed your kids, make yourself something sweet, or add something delicious and nutritious to a family breakfast, this healthy banana oatmeal pancake recipe is for you.

Stack of banana oat pancakes on a white plate with a piece on a fork and maple syrup on the side.

Why You’ll Love Them

Minimal Ingredients – Made with 8 ingredients, these banana oatmeal pancakes are quick and easy to prepare.
Naturally Sweetened – The use of ripe bananas ensures the recipe is sweetened with natural sugar and contains no added sugar.
Full of Fiber – The combination of rolled oats and bananas ensures each pancake contains 3 grams of fiber.

Ingredients for banana oat pancakes: overripe bananas, rolled oats, eggs, butter, baking powder, cinnamon, nutmeg, and salt.

Ingredients + Substitutions

Bananas – To sweeten and flavor the pancakes. While you can use any pancakes, the riper the better.
Rolled Oats – To add some complex carbohydrates and fiber to the pancakes. The recipe calls for rolled oats, but old-fashioned oats and quick oats will also work, however, steel-cut oats and instant oats are not recommended. You can also use oat flour if preferred, see the notes section of the recipe card for details.
Eggs – To add some protein and bind the pancakes.
Butter – To add some healthy fats and moisture.
Spices – A combination of cinnamon and nutmeg to flavor the pancakes.
Leavening Agents – A bit of baking powder and salt to make the pancakes fluffy.

Dietary Adaptions

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

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

Food processor with oat flour, sliced banana, egg, baking powder, cinnamon, nutmeg, salt, and melted butter.

Red’s Nutrition Tip

While these banana oatmeal pancakes contain 14 grams of sugar per serving, it’s important to understand that these are naturally occurring sugars from the bananas. Natural sugars are more nutritious than added sugars as they contain vitamins, minerals, and fiber, which refined sugars do not. The use of bananas and rolled oats combines high-fiber foods to make a naturally sweet pancake that is also a great source of fiber.

Griddle with dollops banana oatmeal pancake batter on top.

Griddle with cooked banana oat pancakes on top.

Serving Suggestions

The banana oatmeal pancakes are a good source of complex carbohydrates, some fiber, and healthy fats. To make them a more balanced meal I would recommend serving them with a source of protein and some additional fiber.

To add protein, add a scoop of protein powder to the batter, serve the pancakes with Greek yogurt on top, and/or serve them with a side of cottage cheese, eggs, or sausage.
To add fiber, add 1 cup of fresh or frozen blueberries to the pancake batter and/or serve pancakes with fresh fruit.
To add flavor, add a 1/2 cup of chocolate chips or 1/4 cup of nut butter, such as peanut butter or almond butter, to the pancake batter.

Platter of banana oatmeal pancakes with a plate of banana oat pancakes wiht sliced bananas and chopped almonds on top with a side of maple syrup and Greek yogurt and a tea towel with a knife and fork.

Storage + Reheating

To Refrigerate: Once cooled, transfer the banana oatmeal pancakes to a plate, allow them to cool completely, then place them in an airtight container and store them in the fridge for up to 5 days.

To Freeze: Layer cooled pancakes between sheets of waxed paper, this will help to prevent them from sticking once frozen, then transfer them to an airtight container or bag in the freezer for up to 3 months.

To Reheat: The leftover pancakes can be reheated on a baking sheet in the oven at 350°F for 3-5 minutes or in the microwave for 30 seconds to 1 minute. Frozen pancakes can be reheated in an oven at 350°F for 5-10 minutes, or in the microwave for 2-3 minutes.

Close of of banana oatmeal pancakes with a slice missing with banana slices and maple syrup on top.

More Healthy Pancakes:

How to Eat Healthy Without Dieting

Published on February 25, 2025 by Stephanie Kay

Whether your goal is to support your health or maintain a healthy weight, learning how to eat healthy without dieting is a vital tool that will last a lifetime. Here are 6 simple, yet highly effective, tips for eating healthy without going on a diet.

Bowl of creamy chicken soup with carrots and broccoli and a side of whole grain bread.

Healthy eating is often confused with dieting albeit they are not the same thing. A healthy diet promotes healthy eating habits to support overall health, while dieting is a restrictive way of eating used to lose weight or change body composition. Dieting often entails eating fewer calories, eating smaller meals, avoiding sugary foods and saturated fat, and emphasizing subtraction over addition.

By focusing on what you can add to your diet, you can take a positive approach to healthy eating free of guilt, shame, or fear. Instead of focusing on what you can’t eat, need to limit, or avoid, approach eating healthier by prioritizing what you can eat, need to increase, or begin eating.

Tips to Eat Healthy without Dieting

Here are 6 simple tips to help you create a healthy diet without dieting.

1. Prioritize whole foods.

One of the simplest ways to eat a healthy diet without dieting is to prioritize whole foods. Whole foods are 1-ingredient foods that have undergone minimal processing and come from plants or animals. They are the most nutrient-dense foods, as they are natural sources of energy, protein, fiber, healthy fats, vitamins, and minerals. By ensuring your diet is primarily, not solely, composed of whole foods, you can help to ensure you are eating a balanced diet of nutritious foods, while naturally reducing consumption of ultra-processed foods and “empty calories“. Examples of whole foods include:

Fruits and vegetables
Whole grains
Beans and lentils
Nuts and seeds
Dairy and eggs
Meat, poultry, and seafood

2. Create balanced meals.

In addition to eating whole foods, creating balanced meals can help to ensure you’re eating healthy without dieting. A balanced meal includes all three macronutrients; protein, carbohydrates, and healthy fats, in proportionate amounts. By creating balanced meals at breakfast, lunch, and dinner, you can help to ensure you are providing the body with adequate calories, macronutrients, and micronutrients to support overall health. The balanced meal formula is “Protein + Carbohydrates + Fiber + Fat”, and examples of well-balanced meals include:

Eggs + Toast + Spinach + Cheddar Cheese
Milk + Oats + Berries + Almonds
Chicken + Pasta + Broccoli + Pesto
Salmon + Brown Rice + Carrots + Olive Oil

3. Focus on water.

While often overlooked as a nutrient, water is essential for life. The human body is roughly 60% water, and water helps to keep a normal temperature and blood pressure, lubricate and cushion joints and organs, move nutrients through your body, and rid the body of waste through urination, perspiration, and bowel movements. The daily water intake recommendations vary by age, sex, size, activity level, diet, and climate, as you will need more water in warmer clients even if you’re not physically active. While other liquids, such as coffee, tea, sparkling water, and fruit juice contribute to water intake and can be incorporated into a healthy diet, prioritizing plain water is a simple way to improve your health. On average, it is recommended that:

Adult men consume roughly 3 liters of water per day
Adult women consume roughly 2 liters of water per day

4. Enjoy some treats.

While eating whole foods and creating healthy meals are vital parts of a healthy and balanced diet, balance cannot exist without indulgence. Also known as “cheat meals“, treating yourself to foods that are richer, higher in calories, or processed is an important part of healthy eating. While the majority of your calories should come from nutrient-dense foods, a portion of calories should be used as discretionary calories and consumed in any way the person desires. Exactly how much and how often you should enjoy treats depends on the individual and their goals, but should be done in a way that honors their hunger and respects their fullness.

5. Honor your hunger and respect your fullness.

Horning your hunger and respecting your fullness are integral aspects of healthy eating. Your hunger and fullness cues are the body’s natural alarm signals reminding us of when we need energy and nutrients to function and when we’ve had enough. To truly create a healthy diet without dieting and restriction, we must learn, or re-learn, how to listen to and interpret our natural hunger cues. By using the hunger-fullness scale of intuitive eating, you can learn to trust your own body, distinguish physical hunger from emotional hunger, and feel more in control of your food choices and behavior around food.

Common hunger signals include:

Growling tummy
Feeling tired or low energy
Feeling weak, tired, or dizzy

Common fullness signals include:

Full stomach
Feeling content or satisfied
Feeling stuffed, uncomfortable, or even sick

6. Be mindful of digestion.

While what you eat is an important aspect of a healthy diet, how it makes you feel is as important, if not more. As the expression goes, you are not what you eat, but what you digest and absorb. Not only does our digestive tract break down the food we eat into nutrients that we can utilize, but it is home to trillions of bacteria, collectively known as our gut microbiota, that affect our overall health. Although it’s normal to experience digestive problems from time to time, frequent signs of poor digestion, be it gas, bloating, constipation, diarrhea, or heartburn, are signals that our body is not getting optimal nourishment. By being mindful of your digestion, you more easily identify and address potential issues when they arise.

The Bottom Line

A healthy diet promotes healthy eating habits to support overall health without restriction. By prioritizing whole foods, creating balanced meals, focusing on water, honoring your hunger and fullness cues, and being mindful of your digestion, you can learn to eat healthy without going on a diet.

Cabbage Roll Soup

Published on February 20, 2025 by Stephanie Kay

Turn cabbage rolls inside out with this easy cabbage roll soup recipe! Made in one pot and ready in under an hour, this healthy unstuffed cabbage soup is high in protein, rich in fiber, and full of flavor.

Two bowls of cabbage roll soup with sour cream and fresh dill on top on a wood platter with a gold spoon and a striped tea towel.

Cabbage rolls are a staple of Eastern and Northern European cooking. Known as holubtsi in Ukrainian, golubtsi in Russian, and gołąbki in Polish, cabbage rolls are a dish of soft cabbage leaves wrapped around ground meat, vegetables, rice, herbs, and/or spices. While the traditional recipe will vary from one region to the next, and one family to the next, stuffed cabbage rolls are generally eaten warm with a sauce.

This cabbage roll soup is a deconstructed version of stuffed cabbage rolls; you get all of the flavor with half of the effort. So, whether you want a heart-warming weekend lunch, a quick and easy weeknight meal, or a hearty soup for weekday lunches, this recipe is for you.

Large white pot with cabbage roll soup with a wood serving spoon and chopped dill on top.

Why You’ll Love It

Made in One Pot – This soup is made in a single pot to minimize cooking time and clean up.
High in Protein – With almost 30 grams of serving per bowl, this cabbage roll soup is protein-packed.
Keeps Well – Not only does it keep well in the fridge, but you can freeze cabbage roll soup for up to 3 months making it a great meal prep idea.

Ingredients for cabbage roll soup: ground beef, ground pork, onion, garlic, carrots, cabbage, white rice, beef broth, tomatoes, paprika, dill, salt, and pepper.

Ingredients + Substitutions

Ground Meat – To add some protein and fat. The recipe calls for a combination of ground beef and ground pork, but you could use one or the other if preferred. You can also use ground turkey if you’d like to make the soup lower in fat.
Cabbage – To ensure it’s cabbage soup and add some fiber. The recipe calls for green cabbage, but napa cabbage and savoy cabbage will also work.
Onion + Garlic – To add flavor and fragrance. The recipe calls for whole onion and garlic cloves, however, you can use onion powder and garlic powder if needed, see the notes section of the recipe card for details.
Carrots – To add some more veggies and micronutrients.
Rice – To add some complex carbohydrates. The recipe calls for short-grain rice, but any white rice will work.
Beef Broth – The recipe calls for beef broth, as it adds a depth of flavor, but vegetable broth or water will also work.
Tomatoes – To add some more veggies. The recipe calls for diced tomatoes and crushed tomatoes, as they add texture, but you can use tomato sauce if preferred.
Herbs + Spices – A combination of smoked paprika and dill to flavor the soup.
Olive Oil – To brown the meat and add some healthy fats.
Salt and Pepper – To season.

Large pot with cooked ground beef and ground pork.

Large pot with cooked ground meat, sautéed onion, carrots, garlic, paprika, salt, and pepper.

Dietary Adaptions

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

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

Large pot with cooked ground meat, sautéed vegetables, spices, tomatoes, and beef broth.

Large pot with ground meat, vegetables, spices, tomatoes, beef broth, uncooked rice, and chopped cabbage.

Red’s Nutrition Tip

In my opinion, cabbage is a highly underrated vegetable. Not only is it inexpensive, but it’s an incredibly filling food, a great source of fiber, and a natural prebiotic; a form of food for the good bacteria in the gut microbiome.

Serving Suggestions

This cabbage roll soup recipe is a great source of protein, fiber, and healthy fats. It can be consumed as a balanced meal on its own, or paired with a source of complex carbohydrates to make it extra filling. It can also be adapted to suit your personal calorie and macro counting needs, for example:

To make it lower in carbohydrates, swap the white rice for cauliflower rice.
To make it lower in fat, use extra-lean ground beef and swap the ground pork extra ground beef.
To make it higher in fiber, serve it with a side of green salad.

Large pot with unstuffed cabbage roll soup with a serving spoon with fresh dill and sour cream on the side.

Storage + Reheating

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

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

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

Close up of cabbage soup recipe with sour cream and dill on a wood serving platter.

More Beef Soup Recipes:

Prebiotics vs. Probiotics: What’s the Difference?

Published on February 18, 2025 by Stephanie Kay

Although their names are similar and they are both important for digestion and overall health, prebiotics and probiotics play different roles in the body. Here is a full breakdown of prebiotics vs. probiotics; what they are, their health benefits, and where to find them.

Small bowl of oatmeal with a side of sliced banana and strawberries.

What’s the difference between prebiotics and probiotics?
Benefits of Prebiotics and Probiotics
Which foods are prebiotic?
Which foods are probiotic?
Is it better to take prebiotics or probiotics?
Who should take prebiotic or probiotic supplements?

What’s the difference between prebiotics and probiotics?

Prebiotics are a group of nutrients that help to stimulate the growth or activity of beneficial gut bacteria in the body, while probiotics are bacteria found in the gastrointestinal system that have a positive effect on health ^{(1, 2)}.

Prebiotics are a special form of indigestible plant fiber in fiber-rich carbohydrate foods such as vegetables, fruits, and whole grains. Prebiotic fiber passes through the digestive system untouched until it reaches the colon, where it is used as a source of food to encourage the growth of the friendly bacteria in our gut, also known as probiotics.

Probiotics are tiny microorganisms, including live bacteria and yeast, that live in the gut and are beneficial for health. The different strains of probiotic bacteria support the diverse population of healthy microbes in the gut. Probiotics occur naturally in fermented foods such as yogurt, sauerkraut, and miso, and can also be found in supplement form.

Together, prebiotics and probiotics build and maintain a healthy colony of bacteria in our gut, which supports our overall health.

	Prebiotics	Probiotics
Definition	Form of indigestible plant fiber in fiber-rich carbohydrate foods that feed good bacteria and promote gut health.	Tiny microorganisms, including live bacteria and yeast, that live in our gut and are beneficial for overall health.
Benefits	– Produce short-chain fatty acids (SCFAs) – Improve mineral absorption – Promote satiety – Out-compete pathogens – Feed good bacteria	– Improve digestive health – Boost overall immunity – Reduce inflammation – Boost mood and cognitive function – Reduce stress and anxiety
Sources	Vegetables, Fruits, Legumes, Grains, Roots	Yogurt, Kefir, Tempeh, Natto, Fermented Vegetables, Some Cheeses

Benefits of Prebiotics and Probiotics

Trillions of bacteria and microorganisms live in our gut and are collectively referred to as the gut flora or gut microbiota and play vital functions in the body and influence our overall health. The consumption of prebiotics and probiotics plays an integral role in supporting a healthy gut microbiota, which has been shown to ^{(3, 4, 5, 6)}:

Improve digestive health
Improve mineral absorption
Restore stomach acid
Modulate the immune system
Improve satiety, thereby supporting weight loss
Reduce the risk of irritable bowel syndrome (IBS)
Promote metabolic health, including insulin resistance, healthy blood lipids
Reduce the risk of allergy
Improve mood and cognitive function
Lower overall inflammation

Infographic of the difference between prebiotics vs. probiotics foods.

Which foods are prebiotic?

The most common forms of prebiotics include fructooligosaccharides and galactooligosaccharides, which are found in certain high-fiber foods, and inulin is the most common fructooligosaccharide and is found in a wide variety of plant foods. The most prebiotics-rich foods include:

Apples
Asparagus
Bananas
Barley
Chicory root
Dandelion root
Garlic
Jerusalem artichoke
Leeks
Legumes
Mushrooms
Oats
Onions
Rye
Wheat

Which foods are probiotic?

Probiotic foods are made via fermentation; a natural method of food preservation that was used by various cultures for centuries. The process of fermentation allows bacteria, yeast, or fungi to convert the natural sugars found in foods (glucose, fructose, and sucrose) into lactic acid, which creates beneficial bacteria, and probiotics, in the process. The most probiotic-rich foods include:

Yogurt
Kefir
Sauerkraut
Tempeh
Kimchi
Buttermilk
Miso
Kombucha
Natto
Fermented vegetables
Some cheeses

Is it better to take prebiotics or probiotics?

Both prebiotic and probiotic foods should be consumed as part of a healthy diet. By prioritizing whole foods and creating well-balanced meals with fruits, vegetables, whole grains, beans, and lentils, you can help to ensure you are consuming adequate prebiotic-rich foods, and by including fermented foods regularly in your meals, you can help to ensure you are consuming adequate probiotic-rich foods.

In addition to food, both prebiotics and probiotics can be found in supplement form. Probiotics supplements can be found in pill or powder form at major grocery stores, health food stores, and pharmacies. Prebiotics can also be found in supplement form; however, prebiotic fiber is much more readily available in food than probiotic bacteria through a conventional diet.

Who should take prebiotic or probiotic supplements?

Every human gut microbiota is a unique fingerprint and collection of bacteria. Although prebiotic and probiotic supplements have been shown to have many health benefits, they are not for everyone.

While there is evidence to support the use of probiotic supplements for a variety of indications beyond gut health, the applications and results are strain-specific. Should you choose to take a probiotic supplement, it’s vital that you do your research or speak to a health professional to determine what type of bacteria will work best for you ⁽⁷⁾.

The Bottom Line

Probiotics are living strains of bacteria that populate the beneficial bacteria in our digestive tract, while prebiotics are a special form of indigestible plant fiber that acts as food for probiotics. Maintaining a good balance of gut bacteria, or a healthy microbiome, is essential for overall health and has been shown to have numerous health benefits. For optimal gut health, is it important to consume prebiotics and probiotics, both of which can be found in food and supplement form.

Chicken Broccoli Rice Casserole

Published on February 13, 2025 by Stephanie Kay

Made in one pan and filled with tender chicken and perfectly cooked rice, this cheese chicken broccoli rice casserole is a total comfort food while being a nutritious, delicious, family-friendly meal.

Chicken broccoli rice casserole in a white baking dish with chopped parsley on top with a gold serving spoon and a tea towel on the side.

When the cold weather hits, I’m all about cozy meals. While I certainly want my meals to be high in protein and full of fiber, I also want them to be rich and comforting, and this chicken broccoli and rice casserole recipe is exactly that.

And the best part about this recipe is that it’s SO easy to make! Just prep the ingredients, add them to a casserole dish, pot it in the oven, and come back to a complete meal with carbs, protein, fiber, and healthy fats.

Close up of chicken, broccoli, rice and cheese casserole.

Why You’ll Love It

Made in One Pan – This dump-and-bake recipe is perfect for quick and easy family dinners.
High in Protein – The combination of chicken breasts, milk, and cheese ensures this dish contains 32 grams of protein per serving.
Great for Meal Prep – This chicken broccoli rice casserole keeps well in the fridge and freezer making it a great make-ahead meal.

Ingredients for chicken broccoli and rice casserole: chicken breasts, white rice, broccoli, chicken broth, milk, thyme, onion, garlic, cheddar cheese, salt, and pepper.

Ingredients + Substitutions

Chicken – To add some animal protein. I opted for skinless chicken breasts, but chicken thighs will also work, see the notes section of the recipe card for details.
Rice – To add some complex carbohydrates. I used long-grain white rice, but brown rice will also work, see the notes section of the recipe card for details.
Broccoli – To add some fiber and micronutrients. You can use fresh or frozen broccoli florets. Cauliflower rice is not recommended as the liquid ratios will not work and it will end up mushy.
Onion + Garlic – To add flavor and fragrance. The recipe calls for a whole onion and garlic cloves, but you can use onion and garlic powder if preferred. See the notes section of the recipe card for details.
Thyme – While optional, it adds some flavor. The recipe calls for dried thyme, but you can use fresh thyme if preferred, see the notes section of the recipe card for details.
Milk – To add a bit more protein and ensure the casserole is rich and creamy.
Broth – To cook the rice and add some flavor. The recipe calls for chicken broth, but vegetable broth, mushroom broth, and water will also work.
Cheese – To add some healthy fats and a bit more protein. The recipe calls for sharp cheddar cheese, but mozzarella, Gruyere, or Gouda cheese will also work well.
Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for additional broth and omit the cheese.

White baking dish with white rice, onion, garlic, thyme, salt, and black pepper.

White baking dish with white rice, onion, garlic, thyme, salt, black pepper, chicken broth, and milk.

Red’s Nutrition Tip

breast vs thighs

White baking dish with white rice, onion, garlic, thyme, salt, pepper, chicken broth, and milk, with cubed chicken breasts and fresh broccoli florets on top.

Baking dish with partially broccoli, chicken and rice casserole, with shredded sharp cheddar cheese on top.

Serving Suggestions

This chicken broccoli rice casserole is a balanced meal complete with protein, complex carbohydrates, fiber, and healthy fats, however, it can easily be adapted to suit your personal calorie or macro counting needs. For example:

To make it high in protein, add an extra 1/2 pound of chicken breasts to the casserole.
To make it lower in fat, use 0% milk and low-fat cheese or omit the cheese completely.
To make it higher in fiber, swap the white rice for brown rice, add an extra 1-2 cups of broccoli, and/or serve the casserole with a side salad.
To make it higher in carbohydrates, top the cooked cheesy casserole with crushed Ritz crackers.

White baking dish with cooked chicken, broccoli, and rice casserole with chopped parsley on top.

Storage + Reheating

To Refrigerate: Once cooled, any leftover rice chicken broccoli casserole can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: To freeze the casserole whole, cover the casserole dish with plastic wrap and aluminum foil, place it in a freezer-safe bag, and store it in the freezer. To freeze the leftover casserole, transfer the leftovers to an airtight container and place it in the freezer. The casserole can be frozen for up to 3 months.

To Reheat: Once thawed, the casserole in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes. To reheat from frozen, cover the casserole dish with aluminum foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

Slice of cheesy chicken broccoli rice casserole on a white plate with parsley on top and a fork on the side.

More Chicken Casserole Recipes:

Metabolic Adaptation 101: How Do I Fix It?

Published on February 11, 2025 by Stephanie Kay

If you’re struggling to lose weight or can’t seem to keep weight off, despite careful food choices and hours of exercise, you may be experiencing a phenomenon known as metabolic adaptation. While this physiological mechanism can make it more difficult to meet your weight loss goals, it’s completely natural and can be fixed, avoided, or mitigated with the appropriate diet and lifestyle strategies.

What is metabolic adaptation?
Metabolic Adaptation and Metabolism
Why does metabolic adaptation happen?
Metabolic Adaptation to Weight Loss
How to Avoid Metabolic Adaptation

If you’ve ever wondered if you can damage your metabolism from dieting, you’re not alone. The idea that you can “break” your metabolism is very common, however, it’s a bit misleading. While your metabolism plays a vital role in your overall health and weight management, it’s not an organ or body part and, therefore, it cannot break.

That said, years of yo-yo dieting and crash diets can influence our metabolism and lead to something known as metabolic adaptation, which can make weight loss and weight loss maintenance more difficult.

What is metabolic adaptation?

Metabolic adaptation (MA) refers to a cluster of adaptations to weight loss that hinder further weight loss and promote weight regain ^{(1, 2)}. Also known as adaptive thermogenesis (AT), metabolic adaptation is a natural survival mechanism of the body that works to ensure it has enough energy to perform essential functions and help it survive in times of food scarcity or famine.

While famine is rare in modern times, the body cannot distinguish between times of true food scarcity and diet-induced calorie restriction and, therefore, responds the same way by slowing metabolism to prioritize essential body functions. Through metabolic adaptation, your body becomes more efficient at using energy and burns fewer calories in the process.

Metabolic Adaptation and Metabolism

The term metabolism refers to the sum of all reactions that occur within each cell that provide the body with energy. Metabolism is made up of 4 primary components ^(3, 4):

Basal Metabolic Rate (BMR): The energy used by the body at rest or for your most basic life-sustaining functions, approximately 70% of total daily energy expenditure.
Thermic Effect of Food (TEF): The energy expended to digest, metabolize, absorb, and store the food that you eat, approximately 10% of total daily energy expenditure.
Exercise Activity Thermogenesis (EAT): The energy expended by the body for physical movement, approximately 5% to 30% of total daily energy expenditure.
Non-Exercise Activity Thermogenesis (NEAT): The energy expended for everything we do that is not sleeping, eating, or sports-like exercise, approximately 15% of total daily energy expenditure.

Together, the energy our bodies burn through basal metabolic rate, thermic effect of food, exercise activity thermogenesis, and non-exercise activity thermogenesis, make up our total daily energy expenditure (TDEE), also known as our metabolism.

Metabolic adaptation generally occurs in response to weight loss and is a reduction in total energy expenditure below predicted levels, namely of BMR. While there are many reasons metabolic adaptation occurs, the primary reason it happens is our body’s biological drive to regain the body mass we lose to survive ⁽⁵⁾.

Infographic on metabolic adaptation: what is is and why it happens.

Why does metabolic adaptation happen?

While it’s important to understand that metabolic rate is dynamic in nature, research has shown that several factors can cause metabolic adaptation to occur.

1. Decreased Lean Mass

Muscle mass is a major contributor and determinant of basal metabolic rate (BMR). When you increase muscle mass, you increase metabolic rate, however, when you lose muscle mass, you decrease metabolic rate ^{(6, 7, 8)}. As fat-free mass and muscle mass are often lost in weight loss, metabolic adaptation is commonly experienced due to this decrease in BMR. Furthermore, a reduced body weight or lower body mass index can inherently lower BMR as smaller bodies generally require less energy to function.

2. Decreased Food Intake

Roughly 10% of energy expenditure occurs through the digestion and absorption of food, also known as the thermic effect of food (TEF). When energy intake decreases for weight loss, TEF is reduced, and fewer calories are burned in the process ⁽⁶⁾.

3. Decreased NEAT

Physiological studies demonstrate that when an individual diets for weight loss, the underconsumption of calories can lead to a decrease in energy levels and, in turn, decrease overall subconscious movement throughout the day ⁽⁹⁾. This not only causes a decrease in non-exercise activity thermogenesis (NEAT), but a decrease in resting metabolic rate (RMR); the energy burned for low-effort daily activities on top of basic body functions.

4. Increased Mitochondrial Efficiency

Mitochondria are the organelle in our cells responsible for producing energy, in the form of adenosine triphosphate (ATP), for the body. In regular conditions, this process has inefficiencies, as energy is lost, and is a significant contributor to energy expenditure. However, during dieting, mitochondria become more efficient at creating energy, and less energy is lost in the process, reducing total energy expenditure ⁽⁶⁾.

5. Changes in Hormones

Several hormones play roles in the regulation of weight, body composition, and energy expenditure. For instance, the hormones of the thyroid gland play a direct role in direct role in regulating metabolic rate, while leptin controls satiety signals, and insulin plays a crucial role in inhibiting muscle protein breakdown ^{(6, 10, 11, 12)}. Studies involving energy restriction report decreases in leptin, insulin, testosterone, and thyroid hormones, while subsequently reporting increases in ghrelin and cortisol, which can all influence metabolic adaptation.

6. Changes in Gut Microbiome

Research suggests that the gut microbiome plays in metabolic rate through the metabolism of nutrients, such as indigestible polysaccharides, lipids, vitamins, and amino acids. When undigested food matter passes into the large intestine, it is fermented by our gut bacteria for energy production ⁽¹³⁾. When dieting, the current evidence suggests that bacteria become more efficient at extracting nutrients from our food, which results in less energy loss ⁽¹⁴⁾.

Metabolic Adaptation to Weight Loss

While metabolic adaptation occurs for several reasons, it often occurs in response to weight loss, especially in situations of extreme calorie restriction and rapid weight loss.

For weight loss to occur, you must create a calorie deficit (calories out > calories in) to allow the body to use stored energy, also known as body fat, for fuel. While this negative energy balance is essential for weight loss, when implemented in extreme fashion or for extended periods, the body’s natural protection mechanism kicks in in response to this underfeeding by slowing both resting (REE) and non-resting energy expenditure (NREE).

While metabolic adaptation is largely observed in cases of unhealthy or extreme weight loss, it can also be seen in cases of healthy weight loss achieved through sustainable approaches of diet and exercise.

Infographic of tips on how to fix metabolic adaptation.

How to Avoid Metabolic Adaptation

Here are the best diet and lifestyle tips to fix metabolic adaptation.

1. Avoid extreme calorie deficits.

While a calorie deficit is required for weight loss, its size can majorly impact metabolic adaptation. Although a larger calorie deficit can lead to faster weight loss, it is likely unsustainable in the long run and can cause metabolism to slow more quickly. When determining the level of calorie restriction for weight loss, it is best to start with the smallest calorie deficit possible, ideally 10-15% below maintenance calories, and only increase the deficit as needed based on results.

2. Make mall calorie adjustments.

Plateaus are a part of the weight loss process and it’s normal for weight to stall for a week or two during a weight-loss phase before trending down again. When weight loss plateaus occur, an adjustment in calorie intake, and/or calorie expenditure (i.e. exercise), is required to remain in a calorie deficit, however, these adjustments must remain small and are only used as needed. When adjusting calorie intake, it is best to opt for a decrease of no more than 5-10% of total calories at a time to avoid metabolic adaptation and leave more room for decreases when future plateaus occur.

3. Consume adequate protein.

Consuming adequate protein is vital to minimizing metabolic adaptation. Protein helps to maintain lean body mass, which includes the mass of bones, muscles, water, ligaments, tendons, and internal organs, and builds muscle mass which increases metabolic rate. Research suggests that an intake of at least 0.7 grams of protein per pound of body weight per day is deal for gaining muscle mass during weight loss. Moreover, protein has the highest thermic effect of food and is the most satiating macronutrient, which helps to maximize energy expenditure and feelings of fullness when in a calorie deficit.

4. Consume adequate fiber.

Eating a wide variety of whole foods is important to overall health and consuming adequate fiber aids digestion and gut health, which is a factor in metabolic adaptation. The current dietary guidelines recommend 14 grams of fiber per 1000 calories consumed, which works out to roughly 25 grams of fiber for an adult female and 38 grams of fiber for an adult male ⁽¹⁵⁾. Not only does consuming high-fiber foods contribute to a healthy gut microbiome, but it also helps to increase feelings of fullness during caloric restriction.

5. Enjoy refeeds.

Also known as “cheat days”, enjoying days with slightly higher calorie intake can help to temporarily increase metabolism and mitigate metabolic adaptation. Some studies have shown that periods of consuming more calories than normal, especially from carbohydrates, can increase TDEE by 7-8% ^(16, 17). While the effects on metabolism are minimal, cheat meals can also help to provide a mental break and increase adherence afterward.

6. Prioritize resistance training.

Resistance training helps to maintain muscle mass, which is vital for avoiding metabolic adaptation. Also known as strength training, helps to build muscle mass by challenging your muscles to work against a weight or force and, when paired with a high-protein intake, is the most effective way to build muscle.

7. Take diet breaks.

A “diet break” is a scheduled period during a weight loss phase where calorie intake is increased to a maintenance level. These breaks can help to mitigate metabolic adaptation by normalizing hormone levels and metabolic rate, which aid in the weight loss process long term. As a general rule, diet breaks should be taken for 1-2 weeks after 12 weeks of consistent dieting and can easily be worked into a flexible dieting approach for increased sustainability.

8. Manage stress and sleep.

Given stress can have a major impact on hormones, it has the potential to influence metabolism, namely basal metabolic rate, and, therefore, trigger metabolic adaption. While stress and sleep are often overlooked factors in weight management, research has clearly shown that stress increases cortisol levels and sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism ⁽¹⁸⁾. Practicing stress management techniques and good sleep hygiene, by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, and avoiding caffeine in the afternoon and evening, can help to fix metabolic adaptation.

9. Consider reverse dieting.

Reverse dieting is a strategic eating plan that slowly increases calorie intake from deficit to maintenance levels to increase BMR and prevent fat gain. After dieting, many people regain weight and body fat due, in part, to the metabolic adaptation that occurred during their weight loss phase. By slowly, strategically, and incrementally increasing calorie intake over a 1-2 month period to a level where you feel energized and are performing well while minimizing fat gain.

The Bottom Line

While you cannot break your metabolism, it is possible to decrease your metabolic rate through a natural survival mechanism known as metabolic adaptation. Metabolic adaptation can occur due to decreased lean body mass, decreased food intake, decreased non-activity exercise thermogenesis, increased mitochondrial efficiency, changes in hormones, and/or changes in the gut microbiome. Fortunately, metabolic adaptation can be mitigated by avoiding extreme calorie deficits, consuming adequate protein and fiber, prioritizing resistance training, and implementing refeeds, diet breaks, and reserve dieting as needed.

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