You can explore even more keto dinner ideas here the next time you’re struggling to come up with meal prep for the week, and after dinner’s done, indulge in these nutritionist-approved tasty keto dessert recipes! 

Table of Contents 
Skillet Baked Cheesy Jalapeño Chicken  
Garlic Shrimp Zoodle Pasta 
Bell Pepper Philly Cheesesteaks 
Unstuffed Beef Cabbage 
Shredded Chicken Zucchini Boats 
Salisbury Steak with Creamy Mushroom Gravy 
Turkey Bacon and Avocado Taquitos 
One Pot Ground Beef and Broccoli 
Buttered Basil Cod Filets 
Spicy Shredded Salmon Sushi Bowl 

Skillet Baked Cheesy Jalapeño Chicken

Ingredients 

4 skinless chicken breasts (pre-cooked or raw) 
8 oz low-fat cream cheese, softened 
3 jalapeños, chopped 
½ cup mozzarella, grated 
½ cup bacon, crumbled 
Salt & pepper to taste 

Directions 

1. Preheat oven to 375°F. 
2. Lay your chicken breasts (cooked or raw) flat on a lined baking sheet or covered with non-stick spray.  
3. Spread softened cream cheese on top of chicken, coating evenly.  
4. Sprinkle grated mozzarella, crumbled bacon, and chopped jalapeños on top of the cream cheese. 
5. Bake in oven for about 10 minutes, or until cheese has melted. 
6. For raw chicken, pat dry and season with salt and pepper. Bake for 30-40 minutes until the internal temperature reaches 165°F and the cheese is bubbling. 

Garlic Shrimp Zoodle Pasta 

Ingredients 

1 lb shrimp, washed, peeled & deveined  
4 cups zoodles (or 2-3 whole zucchinis spiralized) 
½ lemon zest 
⅓ cup lemon juice 
⅓ cup grated parmesan 
½ cup cherry tomatoes, halved 
4 Tbsp parsley, chopped 
½ Tbsp garlic, minced 
1 Tbsp extra virgin olive oil 
Salt & pepper to taste 

Directions 

1. Heat your olive oil in a large pan on medium-high heat. Once heated, add shrimp to pan and season with salt, and pepper. 
2. After 1 minute, toss the shrimp and add minced garlic.  
3. Cook shrimp until golden brown and transfer to a bowl, set aside.  
4. In the same pan, add zoodles, cherry tomatoes, and lemon juice. Cook until tender.  
5. Turn off heat, return shrimp to the pan with the zoodles. Add parm, parsley, and lemon zest and toss until mixed, then serve. 
   
   
   
   

Bell Pepper Philly Cheesesteaks 

Ingredients 

8 oz lean sirloin steak, cooked (or seasoned elk meat!)  
2-4 red bell peppers, halved and cleaned 
1 cup shredded lettuce 
1 Tbsp olive oil mayonnaise  
2 oz low-sodium mozzarella, shredded 
1 sweet onion, diced 
1 Tbsp garlic powder
Salt & pepper to taste 

Directions 

1. Pre-heat oven to 300°F.
2. Make sure your sliced bell peppers are free of the stem, seeds, and inner pith. Spread mayo on the inside and add shredded lettuce on top. Place bell peppers on a baking sheet and set aside.
3. Slice your cooked sirloin steak into thin slices*, and toss in a bowl with diced onion, garlic powder, salt, and pepper.
4. Add seasoned steak/onion mix to your bell peppers and top with shredded mozzarella.
5. Bake in the oven until bell peppers are soft, and cheese is melted. Eat with a fork or as an opened-faced “sandwich.”

Note: *If you’re using our seasoned elk meat, you may want to slice the chunks into smaller, thinner pieces, so they fit into the bell pepper a little easier. 

Unstuffed Beef Cabbage 

Ingredients 

1 large head of cabbage, chopped 
1 lb ground beef (crumbled cooked beef patties will do!) 
½ cup riced cauliflower 
½ white onion, diced 
½ cup crushed tomatoes 
15 oz tomato sauce or low-sodium marinara 
4 cloves of garlic 
2 tsp dried oregano 
1 tsp onion powder 
½ cup water 
1 Tbsp extra virgin olive oil 
Salt & pepper to taste 

Directions 

1. Heat olive oil in a medium skillet over medium heat.  
2. Season ground beef with onion powder, salt, and pepper, then add to heated pan. (If using our pre-cooked beef patties, skip this step! Just crumble the patties and jump to step 3) 
3. Add diced onion, garlic, and riced cauliflower to skillet, stirring often. Add meat and cook until browned, crumbling it as you go. 
4. Add cabbage, crushed tomatoes, tomato sauce, water, and dried oregano and continue cooking until cabbage is tender. Serve! 

Shredded Chicken Zucchini Boats 

Ingredients 

2 medium zucchinis, halved lengthwise 
1 ½ cups shredded chicken (or ground turkey) 
4 oz low-fat cream cheese 
½ cup baby spinach, chopped 
1 cup parmesan, shredded 
1 tsp red pepper flakes 
½ Tbsp onion powder 
Pepper to taste 

Directions 

1. Preheat oven to 350°F. 
2. Hollow out a shallow indent in your halved zucchinis, leaving about ¼ in border on the edges. Set the scooped-out center aside for later. Arrange zucchini boats on a large baking pan and set aside. 
3. For raw ground meat, heat 1 Tbsp of extra virgin olive oil in a pan over medium high heat. Season meat with pepper and onion powder and add to the pan. Cook until browned. Let rest and cool, then shred. Proceed to next step. (If using cooked meat, skip this step!) 
4. Toss your cooked chicken/turkey with zucchini insides, parmesan, cream cheese, and chopped spinach in a bowl. Season with onion powder, pepper, and red pepper flakes. Scoop mixture into zucchini boats.  
5. Place zucchini boats back in the oven and cook until zucchini is tender. Let cool before digging in! 

Note: Try these other easy keto dinner ideas using chicken! 

Salisbury Steak with Creamy Mushroom Gravy 

Ingredients 

4 beef patties 
2 Tbsp unsalted butter (or butter alternative) 
8 oz cremini mushrooms 
½ onion, diced 
2 cups low-sodium beef broth 
1 Tbsp low-fat cream cheese, chunked 
1 Tbsp extra virgin olive oil 
1 tsp dried parsley 
Salt & pepper to taste 

Directions 

1. Add olive oil to a skillet on medium heat. Add butter and diced onion to skillet and sauté until soft but not browned (about 3 minutes).  
2. Add sliced mushrooms to pan and further sauté until mushrooms are soft and onions are browned (about 5 minutes). 
3. Add beef broth, salt, and pepper and bring mixture to a boil, then reduce to a simmer for 5 minutes.  
4. Reduce heat and add chunked cream cheese. Mix until gravy is smooth and thickened.  
5. Heat your beef patties (either in the microwave or in another pan with olive oil) and top with your gravy. Garnish with dried parsley and serve with your favorite veggies.* 

Note: *If you’re using raw ground beef or patties, simply season your meat and cook in a pan with extra virgin olive oil on medium-high heat until browned on either side (about 10-15 minutes), then top with your gravy and garnish. 

Turkey Bacon and Avocado Taquitos 

Ingredients 

6 slices mozzarella cheese 
6 oz sliced deli turkey 
3 slices of turkey bacon, cooked (or tempeh) 
½ avocado, thinly sliced 

Directions 

1. Preheat oven to 350°F. 
2. Place mozzarella slices on a greased pan and bake until edges have browned, and cheese is bubbly. Remove from oven and allow to cool until you can handle them with your bear hands. (For more cheese suggestions to use for this keto dinner idea, check out this guide.) 
3. Place sliced turkey, cooked bacon, and avocado slices on one side, then tightly roll them up in the cheese. Let cheese firm and cool before eating. 
   
   
   

One Pot Ground Beef and Broccoli 

Ingredients 

1 lb ground beef (or ~4 crumbled beef patties) 
10 oz broccoli florets, raw
3 cups baby spinach, rinsed
¼ cup extra virgin olive oil 
4 tsp apple cider vinegar 
¼ cup sesame oil 
2 garlic cloves, minced 
1 tsp onion powder 

Directions 

1. Add olive oil to a pot over medium heat. Add ground beef, onion powder, and minced garlic. (For raw ground beef, season and cook on medium-high heat for about 10-15 minutes until browned. Make sure to break apart the meat as it cooks! After, proceed to the next step.)  
2. Stir in apple cider vinegar and sesame oil. Cook for 3 minutes. 
3. Add broccoli florets and spinach to pot and stir. Cover with lid and let your ground beef and veggies steam for 3-5 minutes until the broccoli is tender. 
4. Enjoy as-is or serve with riced cauliflower.

Buttered Basil Cod Filets 

Ingredients 

4 cod filets 
5 Tbsp unsalted butter 
2 Tbsp fresh basil, chopped 
1 tsp fresh thyme, chopped 
1 tsp fresh parsley, chopped 
1 tsp garlic, minced 
2 Tbsp extra virgin olive oil 
1 tsp garlic salt 

Directions 

1. Heat your olive oil in a saucepan on low-medium heat and add the butter, chopped fresh herbs, and garlic salt until the butter is melted.  
2. Add filets to the same pan and cook for 2-3 minutes, spooning the butter on top as they heat.* 
3. After cooking and plating, top cod with more garlic butter sauce and serve with veggies. 

Note: *If cooking cod from scratch, make sure to pat the filets dry to make sure they cook properly! 

Spicy Shredded Salmon Sushi Bowl 

Ingredients 

1 salmon filet, cooked 
3 sheets of dried seaweed (nori) or wet seaweed
½ cucumber, sliced 
1 small radish, sliced 
½ avocado, sliced 
⅜ cup shredded carrots
¾ cup rice cauliflower 
¼ cup mango, diced 
¼ cup tofu, cubed
½ tsp wasabi 
1 tsp low-sodium soy sauce 
3 Tbsp olive oil mayo 
Sesame seeds for garnish 

Directions 

1. Combine riced cauliflower, mayo, wasabi, and soy sauce in a bowl until rice is coated. 
2. In the same bowl, gently mash your salmon with a fork until it is shredded and mix into the rice. 
3. Top rice and salmon mix with diced cucumber, carrots, tofu, seaweed, radish, mango, and avocado. Garnish with sesame seeds. Drizzle with sriracha for more of a kick! 

Note: Try our salmon sushi bowl recipe or this philly roll recipe if you want more keto dinner ideas that are closer to a traditional sushi experience.  

The post Easy & Healthy Keto Dinner Ideas (Under 10 Minutes!) appeared first on Fresh n' Lean.

Need the main course taken care of first? We got you. Fully loaded keto meals ready for delivery for your breakfast, lunch, and dinner here.  

Table of Contents 
Chocolate Cake 
Peanut Butter Cookies 
Snickerdoodle Cookie Bars 
Keto Cheesecake 
Cream Cheese Bombs 
Blueberry Dump Cake 
Chocolate Zucchini Muffins 
Almond Butter Cups 
Pumpkin Brownies 
Low-Carb Pumpkin Pie 
Fudgy Chocolate Brownies 
Ricotta Dessert Cups 
Lemon Meringue Pie 
Chocolate-Covered Strawberries 
Berries & Cream Popsicles 
Oreo Dirt Cake 
Raspberry Chia Pudding 
Chocolate Chip Cookie Bars 
Dark Chocolate Bark 
Soft & Chewy Chocolate Cookies 

Chocolate Cake 

Calories: 184g Total Carbs: 6g Net Carbs: 3g Fat: 17g 

The big kahuna: chocolate cake! By just using almond flour and allulose sugar or monkfruit sugar, you too can enjoy a decadent slice with very few carbs. 

Peanut Butter Cookies 

Calories: 200g Total Carbs: 6g Net Carbs: 1.8g Fat: 17g 

For those that can’t get enough of peanut butter OR cookies. 

Snickerdoodle Cookie Bars 

Calories: 178g Total Carbs: 3g Net Carbs: 3g Fat: 16g  

Speaking of cookies, everyone’s favorite cinnamon cookie comes in keto form using deliciously rich ingredients like almond butter, eggs, and vanilla extract. 

Keto Cheesecake  

Calories: 200g Total Carbs: 4g Net Carbs: 1.5g Fat: 17g

Cream cheese and vanilla extract work well in many keto desserts, but maybe none as well as in this cheesecake recipe! Eat plain, drizzled with dark chocolate, or with a low-carb fruit topping.  

Cream Cheese Bombs 

Calories: 50g Total Carbs: 0.3g Net Carbs: 0.3g Fat: 5g 

You can make a bunch of different flavors with these by just swapping out key ingredients. Try chocolate, vanilla, mocha, peanut butter, cinnamon roll, lemon cheesecake, or chocolate chip to satisfy a variety of cravings. 

Blueberry Dump Cake 

Calories: 199g Total Carbs: 9g Net Carbs: 7g Fat: 18g 

This is a great family-sized dessert that is also perfect for those on the paleo diet. The beauty of this dessert is that you don’t have to fuss over appearances; the flavor is what matters most! 

Chocolate Zucchini Muffins 

Calories: 169g Total Carbs: 10g Net Carbs: 2.5g Fat: 12g 

The fiber in the zucchini balances out the carbs to make this a low-carb chocolatey treat. 

Almond Butter Cups 

Calories: 101g Total Carbs: 5g Net Carbs: 5g Fat: 9g 

If you’re a Reese’s fan, this one’s for you! Just melt some chocolate and coconut oil, and layer in your almond butter before refrigerating.  

Pumpkin Brownies 

Calories: 139g Total Carbs: 4g Net Carbs: 4g Fat: 10g 

All you PSL lovers can continue the pumpkin celebration with these keto brownies.  

Low-Carb Pumpkin Pie 

Calories: 244g Total Carbs: 8g Net Carbs: 4g Fat: 21g 

Have a classic Thanksgiving with a low-carb pumpkin pie recipe made with pumpkin puree, heavy cream, and almond flour pie crust.  

Fudgy Chocolate Brownies  

Calories: 180g Total Carbs: 5g Net Carbs: 3g Fat: 17g 

Nobody will be able to tell this isn’t “the real thing” because it’s chock-full of rich chocolate chip morsels and cocoa powder. Just don’t mention the words “keto dessert” and you’re secret’s safe with us!

Ricotta Dessert Cups 

Calories: 202g Total Carbs: 9g Net Carbs: 7g Fat: 13g 

Berries are typically low in carbs which makes them the star of many keto dessert recipes! 

Lemon Meringue Pie 

Calories: 175g Total Carbs: 6g Net Carbs: 3g Fat: 16g 

If you’re feeling lazy when it comes to pie-making, this recipe uses an old-fashioned graham cracker pie crust that’s easy to make (or to buy). 

Chocolate-Covered Strawberries 

Calories: 78g Total Carbs: 6g Net Carbs: 1g Fat: 5g 

Doesn’t get any easier than this! Dip strawberries into some dark chocolate and freeze. Boom. 

Berries & Cream Popsicles 

Calories: 158g Total Carbs: 4.4g Net Carbs: 2.6g Fat: 9.4g 

For those hot days, or those days when you just want to enjoy a frozen fruity treat. Try a blueberry lemon version here. 

Oreo Dirt Cake 

Calories: 279g Total Carbs: 5.3g Net Carbs: 4g Fat: 30g 

The kiddos may love this, but that shouldn’t stop you from enjoying it too! If you have room after dinner for a more indulgent treat, this keto dessert is perfect for both you and the little ones.  

Raspberry Chia Pudding 

Calories: 217g Total Carbs: 13g Net Carbs: 4.6g Fat: 17.6g 

For an overnight treat that can double as your breakfast, chia pudding is your choice.  

Chocolate Chip Cookie Bars 

Calories: 190g Total Carbs: 4g Net Carbs: 4g Fat: 17g 

Topping your chocolate chip cookies with sea salt gives it a great salty finish that compliments the sweetness of one of the easiest keto dessert recipes.  

Dark Chocolate Bark  

Calories: 108g Total Carbs: 7g Net Carbs: 6g Fat: 7g 

Another one of the simplest and quickest keto dessert recipes that only needs melted chocolate and some of your favorite keto-approved fruit and nut toppings.  

Soft & Chewy Chocolate Cookies  

Calories: 124g Total Carbs: 4.3g Net Carbs: 1.8g Fat: 10g 

Last but not least, when your chocolate craving won’t be satisfied by anything less than a double chocolate chocolate chip creation.  

The post 20 Easy Doctor-Approved Keto Desserts (Recipes Included) appeared first on Fresh n' Lean.

We don’t know about you, but mac and cheese is one of those comfort dishes that’s hard to get tired of. But when you’re eating vegan, enjoying a cheesy dish needs a little workaround. You can still make mac and cheese on a vegan diet by combining a few strategic ingredients. (And for those that are allergic to nuts, we have a nut-free “cheese” sauce option, too!) 

And it’s not just mac and cheese you could be enjoying on a vegan diet. Our NEW Vegan menu is packed with even more plant-based dishes delivered weekly are indulgent, tasty, and filling. 

While it’s easy to think that melting vegan cheese in a pot and mixing with pasta is the simplest solution…it’s not the tastiest. Vegan cheese makes a great addition to any mac and cheese recipe, but to get that creamy texture, you’ll need a few more things. Give these easy recipes a shot! 

Table of Contents 
Ingredients 
– Regular Vegan “Cheese” Sauce
– Nut-Free Vegan “Cheese” Sauce
Instructions 
– For Cashew Based Vegan Mac and Cheese
– For Nut-Free Vegan Mac and Cheese
Tips 

Ingredients 

Pasta: 

12oz of macaroni (we recommend whole wheat!) 

Optional: Vegan panko breadcrumbs 

Regular Vegan “Cheese” Sauce: 

½ cup raw, unsalted cashews 

1 medium (~72g) carrot, peeled, steamed 

¼ cup nutritional yeast 

1 tsp salt 

1 tsp garlic powder 

½ tsp turmeric 

½ clove garlic 

½ cup nut or oat milk (or other plant-based milk of choice) 

1 Tbsp vegan butter (or other buttery vegan spread) 

Nut-Free “Cheese” Sauce: 

14 oz coconut milk 

½ cup raw sunflower seeds OR 1 cup cooked white beans  

½ cup nutritional yeast 

2 Tbsp miso paste (or chickpea miso for soy-free) 

1 tsp garlic powder 

1 tsp onion powder 

½ tsp salt 

¼ tsp smoked paprika 

1 tsp Dijon mustard 

Instructions: 

For Cashew-Based Vegan Mac and Cheese: 

1. Heat water for macaroni pasta according to box instructions. Boil until cooked to desired firmness. Drain and set aside. 
2. Boil water and pour over cashews until they are completely submerged and let soak for at least 5 minutes 
3. After the cashews have soaked and are soft, drain the water and let cool 
4. Add boiled cashews, steamed carrot, yeast, salt, garlic powder, turmeric, garlic, milk, and “butter” to a blender or food processor and blend until smooth. You don’t want ANY chunks! 
5. In a bowl, combine cooked macaroni and sauce and mix until pasta is completely coated. 
6. (Optional) Top with panko breadcrumbs if using 
7. Enjoy!  
   
   
   

For Nut-Free Vegan Mac and Cheese: 

1. Heat water for macaroni pasta according to box instructions. Boil until cooked to desired firmness. Drain and set aside. 
2. Blend the rest of the ingredients (minus the panko) in a blender or food processor and blend until smooth.  
3. Mix the sauce and pasta in a bowl until combined 
4. (Optional) Top with panko breadcrumbs if using 
5. Enjoy!  
   
   

Tips: 

• If your vegan mac and cheese sauce is too thick, try adding a little bit of water 
• If your vegan mac and cheese sauce is too watery, add more cashews or a little bit of flour to the mixture (almond flour, coconut flour, regular flour…your pick!) 
• Adding melted vegan cheese into your sauce is a fast and easy way to enhance the texture and flavor of the dish

The post Best Easy Vegan Mac and Cheese Recipe (Under 20 min.) appeared first on Fresh n' Lean.

SUMMARY

Get the rundown on the Mediterranean diet, how it works, and learn a few simple recipes to get started.

There’s a lot of research out there that tells us a Mediterranean diet is a great way to stay healthy. If you’re interested in eating more heart-healthy food that can potentially help you live longer, we’ve created a Mediterranean diet food list for fast and tasty meal ideas to help you eat more Mediterranean-focused meals.  

Incorporating even a few meals into your diet can help you access the benefits of this amazing diet, so pick your favorites from this list and unlock the secret to a longer, healthier life. 

Table of Contents 

What is the Mediterranean Diet Good For? 
Who Should Follow the Mediterranean Diet? 
How Do You Follow a Mediterranean Diet? 
Mediterranean Diet Food List 
Recipes Using Your Mediterranean Diet Food List 
– 15 Minute Spicy Shrimp and Quinoa 
– Sautéed Yellow Squash Skillet
– Baked Tilapia with Lemon
– Grain Bowl with Sautéed Spinach
– Salmon Pita Sandwich

What is the Mediterranean Diet Good For? 

Besides being full of delicious food options, the Mediterranean Diet is a style of eating adapted from the diets of people living by the Mediterranean Sea. Researchers found that eating a diet filled with healthy, lean fats like those found in fish and olive oil, as well as whole grains, fresh produce, and limited dairy can lead to many health benefits like 

• Decreased risk of heart disease  
• Lower cholesterol and blood pressure 
• Prevents and treats Type II Diabetes  
• Reduced possibility of developing Alzheimer’s  
• Increased brain function and better memory  
• Lessened symptoms of depression 
• Decreased chance of developing certain eye diseases  
• Better weight loss 
• Reducing effects of aging 
• Reduces inflammation leading to the above 
  
  

How Does the Mediterranean Diet Help with Inflammation and Why is that Important? 

Chronic inflammation is harmful to the body! It is a destructive cellular process that can cause heart disease, diabetes, dementia, premature aging, obesity, cancer, and other health issues in the long run.  

Foods promoted by the Mediterranean diet are rich in antioxidants and nutrients like polyphenols, flavonoids, carotenoids, and Omega-3’s which all fight against inflammation in the body. In fact, it’s believed to be one of the main reasons this diet is so good for you. 

Who Should Follow the Mediterranean Diet? 

We know it’s cliché to say everyone, but…. everyone! Seriously, the benefits of the Mediterranean diet are plentiful, which should give any person reason enough to try it. Not to mention, it’s been ranked the #1 best overall diet in the world according to US News Today.  

Anyone looking to be more conscious of their cardiovascular health, managing their weight or blood sugar, or someone living with a chronic health condition will benefit the most from the Mediterranean diet.  

Though There Are Many Benefits, You Should Keep These Factors in Mind 

It is easy to overdo your fat content while on the Mediterranean diet, even if the fat is the healthy kind. Overeating things like nuts and avocado oil will increase your calories fast and overdoing even healthy fats can work against you.  

It’s also easy to miss essential nutrients and foods when you’re focusing on the healthy fat content in your meals. While you’re eating more fruits and vegetables, it’s important to remember to get enough complex carbs, iron, and protein as well.  

Keeping a balance while on the Mediterranean diet with a variety of foods is the key to getting the most out of your diet.  

How Do You Follow a Mediterranean Diet? 

Healthy fats are the key to the Mediterranean diet, as is reducing processed and refined foods. You should aim to eat lots of fruits, vegetables, whole grains, and legumes as your main meal ingredients. 

Olive oil is recommended in place of things like butter or margarine and focus on natural sources of healthy fats are emphasized: avocados, nuts, and oily fatty fish (like salmon and sardines). 

Fish and other kinds of seafood (like oysters, crab, and shrimp) should be your main animal protein source in place of red meat and chicken, excluding some dairy products like whole fat cheeses, flavored yogurt, and eggs. Some dairy products like Greek yogurt and low-fat cheeses are permitted.  

Overall, you should focus on whole foods: fruits, vegetables, legumes, whole grains, nuts, seeds, and fatty fish. Avoid red meat and processed foods as much as possible.  

Here’s what your overall plan should look like: 
 

• Vegetables – 3 servings a day or more  
• Fruits – 2 servings a day or more 
• Whole Grains – the more the better! Use them whenever a recipe calls for rice, bread, or pasta. 
• Legumes – 3 servings a week or more 
• Nuts & Seeds – 3 servings a week or more 
• Fish & Seafood – 3 servings a week or more 
• Poultry – As needed if you love chicken or turkey but leave room for the more important foods listed above. 
• Red Meats – Less than 3 servings per month 
• Sweets & Baked Goods – Never is best, but it’s okay to treat yourself every now and then. 
  
  

Mediterranean Diet Food List 

If you’re out shopping, here’s a list of all the foods you should be on the lookout for. Many of these foods fall into multiple categories, making them super beneficial and healthy!  
 

Protein 

• Beans 
• Lentils 
• Tofu 
• Legumes 
• Quinoa 
• Crab 
• Clams and Oysters 
• Shrimp 
• Mussels 

Fats 

• Extra Virgin Olive Oil 
• Avocados 
• Salmon 
• Mackerel 
• Tuna 
• Sardines 
• Olives 

Produce 

• All Fruits 
• All Berries 
• All Non-Starchy Vegetables (broccoli, lettuce, brussels sprouts, etc.) 
• All Starchy Vegetables (sweet potatoes, parsnips, beets, etc.) 
• Root Vegetables (radishes, onion, carrots, etc.) 
• Tubers (potato, yams, turnips, etc.) 

Grains 

• Whole Grain Crackers 
• Whole Grain Pastas 
• Brown or Wild Rice 
• Farro 
• Steel-Cut Oatmeal 
• Bulgur Wheat  
• Barley 
• Couscous 
• Spelt 
• Buckwheat 

Dairy 

• Plain Greek Yogurt (unflavored) 
• Low-Fat Ricotta 
• Low-Fat Cottage Cheese 
• Feta 
• Goat Cheese 

Nuts & Seeds 

• Almonds 
• Walnuts 
• Chickpeas 
• Pistachios 
• Hazelnuts 
• Cashews 
• Pumpkin Seeds 
• Hempseeds 
• Sunflower Seeds 

For sweeteners, use honey or monk fruit sugar as these are preferred over white, processed sugars or sugar alternatives like Stevia or agave. Same for sauces, added sugar should be avoided when possible, so look for pesto, no sugar added tomato sauce, tzatziki, aioli, or vinegars. 

Red wine is occasionally okay, but you should aim for less alcohol and sweetened beverages and more water, black coffees, and herbal or unsweetened teas! 

Recipes Using Your Mediterranean Diet Food List 

Ready to get started on your new, healthy mean plan? Here are a few easy Mediterranean diet recipes using the Mediterranean diet food list from above and more. Remember: you don’t need to switch completely for this diet to work. Even eating a few meals following this way of eating will make a big difference. 

And if you’re shaky in the kitchen, no need to fear! We’ve got you covered for ready to eat Mediterranean meals every week. No cooking required. 

15 Minute Spicy Shrimp and Quinoa 

Calories: 468  Fat: 16g  Total Carbs: 42g   
Net Carbs: 34g  Fiber: 8g  Protein: 40g 

Sautéed Yellow Squash Skillet 

Calories: 98 Fat: 8.3g  Total Carbs: 5.5g   
Net Carbs: 5.5g  Fiber: 0g  Protein:  2g 

Baked Tilapia with Lemon 

Calories: 320 Fat: 6.3g  Total Carbs: 6.3g   
Net Carbs: 5.1g  Fiber: 1.2g  Protein: 39.2g 

Grain Bowl with Sautéed Spinach 

Calories: 458 Fat: 21g  Total Carbs: 56g   
Net Carbs: 47g  Fiber: 9g  Protein: 14g 

Salmon Pita Sandwich 

Calories: 239 Fat: 7.1g  Total Carbs: 19g   
Net Carbs: 16.7g  Fiber: 2.3g  Protein: 24.8g 

The post Full Mediterranean Diet Food List & Easy Recipes Ideas appeared first on Fresh n' Lean.

We scoped the internet for the best keto breakfasts we could find that expand out from the usual go-tos in one way or another. Best of all, they won’t take up any more than 10 minutes of your time to make! Easy AF!

Table of Contents 
Classic Bacon & Eggs 
Turkey, Bacon, & Avocado Taquitos 
Easy 4-Ingredient Chia Pudding 
Basic Keto “Chaffles” 
Blackberry Egg Bake 
Spaghetti Squash Keto Hash Browns 
Keto Breakfast Sandwich 
Cauliflower Avocado Toast
1 Minute Keto Muffins 
Keto Friendly Oatmeal 
Fluffy Keto Pancakes 
Smoked Salmon & Green Eggs 
Keto Breakfast Tacos 
Keto French Toast 
Keto Chicken Curry 
Deviled Green Eggs & Ham 
Green Keto Smoothie 
Sheet Pan Sausage & Veggies 
Keto Cinnamon Roll in a Mug 
Keto Cinnamon Toast Crunch Cereal 
Eggless Keto English Muffin 

Classic Bacon & Eggs 

Calories: 309   Fat: 26g    Total Carbs: 1g    Net Carbs: 1g    Fiber: 0g    Protein: 17g 

Okay, we said we were expanding out (and we will be!) but if you didn’t know, this traditional breakfast is perfectly ketogenic. Don’t knock the classics! 

Turkey, Bacon, & Avocado Taquitos 

Calories: 443   Fat: 33.6g    Total Carbs: 3g    Net Carbs: 1g    Fiber: 2g    Protein: 26.9g 

Avocados are full of healthy fats. They can help lower LDL cholesterol, which leads to heart disease and stroke. (Plus, they’re super delicious too). But why just eat an avocado for breakfast? Put it in a delicious, portable taquito instead.  

Easy 4-Ingredient Chia Pudding 

Calories: 170   Fat: 9g    Total Carbs: 16g    Net Carbs: 3g    Fiber: 13g    Protein: 7g 

While this isn’t necessarily ready in 10 minutes (the pudding needs to sit overnight), this pudding is still easily prepped for a quick breakfast ready the next morning. You can make the pudding base ahead of time and when you’re ready to eat, just add different fruits, nuts, and toppings for a new flavor every day! 

Basic Keto “Chaffles” 

Calories: 208   Fat: 16g    Total Carbs: 4g    Net Carbs: 2g    Fiber: 2g    Protein: 11g 

A chaffle is a portmanteau for a cheese waffle. Though it does contain eggs and cheese, it doesn’t taste like it at all because of the addition of almond flour and psyllium husk powder. This gives them a fluffier, more traditional waffle flavor and texture closer to your average waffle.  

Blackberry Egg Bake 

Calories: 144   Fat: 10g    Total Carbs: 3g    Net Carbs: 2g    Fiber: 1g    Protein: 8.5g 

This is a unique recipe, but trust us – TRY IT! It’ll surprise you! These bites can be refrigerated for weekly meal prep. When you’re ready to chow down, just reheat them (or eat cold, we won’t judge)! 

Spaghetti Squash Keto Hash Browns 

Calories: 58   Fat: 5g    Total Carbs: 1g    Net Carbs: 0g    Fiber: 1g    Protein: 2.3g 

Miss the crispiness of hash browns alongside your breakfast dishes? Now you can enjoy that same comfort food with a keto makeover. Most keto hash brown recipes use cauliflower or cabbage or take entirely too much time to prepare. This recipe uses spaghetti squash, seasoning, and a good ol’ frying pan. 

Keto Breakfast Sandwich  

Calories: 603   Fat: 54g    Total Carbs: 7g    Net Carbs: 4g    Fiber: 3g    Protein: 22g 

Start your day with a low carb, high healthy fat treat with a spicy sriracha touch. It makes a great keto fast food breakfast replacement for those super unhealthy drive thru McGriddles! 

Cauliflower Avocado Toast

Calories: 278   Fat: 15.6g   Total Carbs: 7.7g   Net Carbs: 0g   Fiber: 8.2g  Protein: 14.1g 

This is a gluten-free keto friendly breakfast to help you live that Millennial avocado toast lifestyle with no shame.  

1 Minute Keto Muffins 

Calories: 113     Fat: 6g    Total Carbs: 5g    Net Carbs: 2g    Fiber: 3g    Protein: 7g 

These muffins can be made several ways – savory, sweet, nutty, citrusy – you name it! Change the main ingredient or toppings to fulfill any craving. 

Keto Friendly Oatmeal 

Calories: 174     Fat: 11g    Total Carbs: 17g    Net Carbs: 8.5g    Fiber: 8.5g    Protein: 9.5g 

For those looking for a keto breakfast without eggs, this is a perfect way to fill up and load up on delicious fiber-packed foods and natural sugars. Top with your choice of fruit or nuts to boost your nutrition even more. 

Fluffy Keto Pancakes 

Calories: 242     Fat: 20g    Total Carbs: 5g    Net Carbs: 2g    Fiber: 3g    Protein: 9g 

Yes, you can still enjoy pancakes on keto! A simple trade of regular flour with almond and coconut flour makes these super low-carb and also gluten-free. Top with low-fat Greek yogurt, butter, fresh fruit, or keto maple syrup and you’ve got yourself a Saturday morning classic.  

Smoked Salmon & Green Eggs 

Calories: 654   Fat: 51.8g   Total Carbs: 5.6g   Net Carbs: 2.6g   Fiber: 3g   Protein: 41.4g 

A hearty egg muffin is a mouthwatering, nutritious way to start your day, especially if it’s packed with protein like this tasty keto smoked salmon and egg breakfast plate. 

Keto Breakfast Tacos 

Calories: 360     Fat: 29g    Total Carbs: 4g    Net Carbs: 0g    Fiber: .4g    Protein: 20g 

You’ve heard of the breakfast burrito, but what about the breakfast taco? The shell is made from crispy cheese, making it one of the most innovative keto breakfast ideas.  

Keto French Toast 

Calories: 255   Fat: 22.7g   Total Carbs: 5.1g   Net Carbs: 2.5g   Fiber: 2.6g   Protein: 8.8g 

This recipe includes instructions for both keto bread and the actual French toast recipe. The bread is ready in 90 seconds and has a chewy, airy texture for a scrumptiously sweet breakfast. 

Keto Chicken Curry  

Calories: 330     Fat: 23g    Total Carbs: 6g    Net Carbs: 3g    Fiber: 3g    Protein: 25g 

Who said breakfast has to be traditional? Mix it up with this savory energy-packed mix! Enjoy in a lettuce wrap, a keto friendly wrap, or a hollowed-out bell pepper.  

Deviled Green Eggs & Ham 

Calories: 438     Fat: 38g    Total Carbs: 2g    Net Carbs: 0g    Fiber: 1g    Protein: 34g 

The Dr. Seuss story comes to life with this keto-approved recipe. Don’t worry, there’s no unnaturally colored food here, just a generous helping of avocado and green onions. 

Green Keto Smoothie 

Calories: 141    Fat: 10.8g   Total Carbs: 8.6g   Net Carbs: 5g    Fiber: 13.8g    Protein: 4g 

Forget the green juice! Smoothies don’t take out the helpful fiber that juicing does. With a little peanut butter to thicken it up, this smoothie is a whole meal on its own. 

Sheet Pan Sausage & Veggies 

Calories: 325    Fat: 8g    Total Carbs: 9g    Net Carbs: 7g    Fiber: 2g    Protein: 12g 

Eat alone or pair with one of the above entrees for a hearty keto breakfast. All you need to do for this recipe is chop, season, and pop in the oven or air fryer. 

Keto Cinnamon Roll in a Mug 

Calories: 378     Fat: 31g    Total Carbs: 11g    Net Carbs: 4g    Fiber: 7g    Protein: 12g 

Move over, Cinnabon! This changes everything – a whole keto approved cinnamon roll in under 10 minutes? Um, YES? 

Keto Cinnamon Toast Crunch Cereal

Calories: 172    Fat: 16g    Total Carbs: 4g    Net Carbs: 2g    Fiber: 2g    Protein: 4g 

Pour on some ice-cold plant milk and voila! Prep ahead of time and store in an airtight container until you have that craving for crunchy sweet cereal.

Eggless Keto English Muffin 

Calories: 268   Fat: 24.4g  Total Carbs: 10.1g   Net Carbs: 2.5g   Fiber: 7.6g   Protein: 6.1g 

Made with flax meal, ghee, almond and coconut flour, the texture of these muffins is light and earthy. The key to this recipe is to replace the eggs with flax meal – about 1 Tablespoon per egg. And of course, if you’d prefer more protein, simply switch the flax out for eggs! 

For more keto breakfast ideas (or any keto meals, really!), check out our 5 Step Chef page. Feeling a little shaky in the kitchen? Let us do the cooking for you! Sign up to get keto meals delivered weekly to your door – no prep needed! Reach your health goals using a ketogenic diet just like thousands of others across the country.  

The post 21 Easy Keto Breakfasts (Under 10 Min Each!) appeared first on Fresh n' Lean.

Knowing how many carbs you can eat on keto is another big challenge. That’s why we gathered the tastiest beginner-friendly keto chicken recipes we could find. Each meal has its carb content listed to help you stay on your wellness journey! 

Table of Contents 
Keto Chicken Salad 
Chicken Crust Keto Pizza 
Spinach and Cheese Stuffed Keto Chicken 
Keto Breakfast Burrito 
Mediterranean Keto Chicken Kabobs 
White Chicken Keto Chili  
Chicken Bacon Ranch Keto Casserole 
15 Minute Keto Garlic Chicken with Veggies 
Keto Air Fryer Chicken and Broccoli 

Keto Chicken Salad 

When you have leftover chicken, there’s nothing easier to whip up than a batch of chicken salad. You can make it ahead of time and store it in your fridge, making it a perfect meal prep essential. Eat in a sandwich, with keto crackers, or by itself for a fast snack.  

Servings: 4 

Serving size: approx. ½ small bowl 

CARBS 3g     CALORIES 74    PROTEIN 9.8g   FAT 2.3g

Ingredients 

2 cups of cooked chicken, shredded 

¼ cup carrots, shredded 

¼ cup plain Greek yogurt  

1 Tbsp mustard 

1 tsp fresh dill, chopped 

½ cup green onions, diced 

½ cup celery, chopped 

1 Tbsp garlic powder 

1 Tbsp lemon juice 

Salt & pepper to taste 

Directions  

1. Add all ingredients into a mixing bowl and combine until smooth.* 
2. Refrigerate for at least 2 hours before enjoying! 

Note: *Adjust yogurt content according to your preferences. Some people like a dry chicken salad and others like it wet. Taste your salad after mixing and adjust the amount of Greek yogurt according to what you’d like best!

Chicken Crust Keto Pizza 

Don’t skip out on a party favorite! Make a keto-friendly pizza packed with tons of proteins and satisfy your craving for (arguably) the best food to ever grace this earth.  

Servings: about 8 slices (no toppings) 

Serving size: approx. 1 slice (no toppings) 

CARBS 0.40g    CALORIES 137    PROTEIN 20.8g    FAT 5.1g 

Ingredients (for the crust): 

1lb of cooked chicken, ground 

2 large eggs 

½ cup parmesan cheese, grated 

1 tsp Italian seasoning 

1 tsp garlic powder 

⅓ tsp salt 

Directions 

1. Preheat your oven to 400°F. Line a baking sheet with parchment paper (or silicon bake-safe mat) or prep a pizza stone.  
2. In a bowl, mix the ground chicken, parmesan cheese, garlic powder, Italian seasoning, and salt.  
3. In a separate bowl, whisk the eggs thoroughly and incorporate them into the chicken mixture. Mix well until ingredients stick together.
4. Take your chicken “dough ball” and spread it as thinly as possible onto your baking sheet or pizza stone (about ¼ inch thick). 
5. Bake your crust for 15-25 minutes until it’s firm and has golden edges. 
6. Remove from oven and let rest for 10 minutes.  
7. Add your sauce, and toppings of choice and return to the oven for 10-15 more minutes until toppings are cooked to your liking! 

Spinach and Cheese Stuffed Chicken 

Speaking of meal prep, these bad boys make another great addition to your weekly meal menu. This will remind you of a creamy chicken parm of sorts, elevated with the greatest edition: bacon.  

Servings: 4 

Serving size: 1 breast 

CARBS 5.25g    CALORIES 520     PROTEIN 38.3g    FAT 37.6g 

Ingredients 

4 whole chicken breasts, boneless and skinless 

4 oz cream cheese, softened 

½ cup spinach 

1 cup feta cheese, shredded 

4 strips of bacon, sliced into smaller, shorter strips 

2 Tbsp. Extra virgin olive oil 

⅓ cup sundried tomatoes, chopped 

1 tsp crushed red pepper flakes 

Salt & pepper to taste 

Directions 

1. Preheat your oven to 400°F. Line a baking sheet with foil or an oven-safe silicon liner.  
2. Cut 3-4 slits on top of each chicken breast to form pockets. Be careful not to cut all the way through the chicken.
3. Season chicken with salt and pepper. 
4. In a bowl, mix cream cheese, spinach, sundried tomatoes, and feta. Season with more salt and pepper, and the crushed red pepper flakes.  
5. Fill each slit with two pieces of your bacon strip on the sides, and a generous helping of your cream cheese stuffing mixture in the middle. 
6. Drizzle chicken with olive oil, and sprinkle feta on top. 
7. Bake until chicken is cooked all the way through (at least 165°F) and bacon is crispy (about 30 minutes). 

Keto Breakfast Burrito 

Ah, the good ‘ol breakfast burrito. This recipe uses chicken sausage in lieu of whole chicken for a rich and robust breakfast feast.  

Servings: 2 

Serving size: 1 wrap 

CARBS 0g    CALORIES 85.5    PROTEIN 8.5g    FAT 6g 

Ingredients 

2 egg wraps (storebought works! Egglife is a great brand) 

2 chicken sausages, sliced into small pieces 

2 strips of bacon 

2 large eggs 

½ avocado 

½ cup cheddar 

1 Tbsp olive oil  

A dollop of sour cream 

Directions 

1. Add the olive oil to a pan and heat on medium-high. Swirl the pan around making sure the oil coats the entire bottom of the pan.  
2. Heat bacon and sausage in the pan for about 6-10 minutes, making sure to flip occasionally to cook evenly. Once cooked, set aside on a plate covered with a paper towel to remove excess oil. 
3. Whisk eggs in a bowl, add cooked sausage pieces to eggs and mix until coated. Add eggs and sausage to a new pan and cook on medium-low heat. Scramble eggs and sausage together (about 3 minutes). 
4. Once cooked, add half of your eggs, sausage, and bacon to one plain egg wrap. Add desired toppings, and wrap. Repeat with a second egg wrap.  

Mediterranean Keto Chicken Kabobs 

It can’t get much simpler than this! Take a stab at these skewers the next time you’re hosting a BBQ for a colorful and healthy meal.  

Servings: 6 

Serving size: 1 kabob 

CARBS 7.33g    CALORIES 333    PROTEIN 23.1g    FAT 22.3g 

Ingredients 

6 bamboo or metal skewers 

1 lb chicken breast, cubed into 1 ½ inch pieces 

2 large bell peppers, cut into 1 ½ inch pieces 

2 medium zucchinis, sliced into ½ inch thick pieces 

1 large red onion, cut into 1 ½ in pieces 

½ cup extra virgin olive oil 

½ cup lemon juice 

2 Tbsp fresh dill, chopped 

1 Tbsp garlic powder 

1 Tbsp salt 

1 Tbsp pepper 

Directions 

1. If using bamboo skewers, soak them in water for 40 – 60 minutes before grilling so that they don’t burn! 
2. In a small bowl, mix your dill, salt, pepper, garlic powder, lemon juice, and olive oil. Set aside.  
3. Place your chicken, onion, zucchini, and bell peppers on your skewers. Placing the ingredients in a random order works best to evenly spread out the ingredients! 
4. Place your kabobs in a casserole dish and pour your olive oil marinade on top. Allow to marinade in the fridge for 30 minutes.  
5. Preheat your grill to medium-high heat.  
6. Once preheated, grill your kabobs for 5-10 minutes on each side until the chicken is cooked through (as always, at least to an internal temperature of 165°F). 

White Chicken Keto Chili  

This chili’s considered a bit mild, but if you want something with a little more KICK, check out our recipe for keto chili with ground beef and spicy green peppers!  

Servings: 12 

Serving size: approx. 1 small bowl 

CARBS 5g     CALORIES  235     PROTEIN 18g     FAT 12g 

Ingredients  

8 chicken breasts, boneless & skinless, sliced into ½ inch strips 

5 cloves of garlic, crushed 

1 large onion, diced 

28 oz can of crushed tomatoes 

1 ½ cup water 

4 Tbsp chili powder 

6 tsp onion powder 

2 Tbsp cumin powder 

6 oz cream cheese, chopped into small cubes** 

3 tsp sea salt 

Directions 

1. Toss your sliced chicken, chili powder, onion powder, cumin, sea salt, garlic, onion, crushed tomato, and water into a slow cooker. Cook on high for 30 minutes. 
2. Reduce your slow cooker to a low setting after half an hour and allow the chili to cook for 3-4 hours until the chicken easily comes apart. 
3. After this, add cream cheese to the chili.  
4. Stir the chili until the chicken is shredded and the cream cheese has blended in well. 
5. Set your slow cooker to the warmer setting until ready to serve.  
6. Top with shredded chicken, cheese, sour cream, and jalapeños for a Martha Stewart-worthy presentation.  

Note: *The cream cheese comes later in the recipe after hours of cooking, so it’s best to store it in the fridge until you’re ready to add it to the chili. 

Chicken Bacon Ranch Casserole 

Got an upcoming potluck but still want to keep with your diet? Nobody will ever know this is keto! Who can say no to bacon cheesy goodness? That’s right, NOBODY!  

Servings: 8 

Serving size: approx. 1 piece 

CARBS 6g    CALORIES 447    PROTEIN 37.3g    FAT 35.8g 

Ingredients 

4 cups of cooked chicken, shredded 

8 slices of cooked bacon, chopped 

4 cloves of garlic, minced 

1 cup of ranch dressing 

1 cup cheddar cheese, shredded 

1 cup smoked gouda, shredded 

4 cups broccoli florets, cooked 

Directions 

1. Preheat your oven to 375°F.
2. Combine chicken, bacon, cooked broccoli, garlic, ranch dressing, and ½ cup of each of your shredded cheeses in a bowl. Mix well.  
3. Once incorporated together, pour into a 10×14 inch (or similar) glass casserole dish.  
4. Top the casserole with your remaining cheddar and gouda cheeses. 

15 Minute Garlic Chicken with Veggies 

For a fast and easy meal, this is your go-to! Plus, it’s easy to make a large batch for meal prep.  

Servings: 4 

Serving size: approx. 2 scoops 

CARBS 7g   CALORIES 358   PROTEIN 30g    FAT 23g 

Ingredients:

3 chicken breasts, sliced into small pieces 

2 Tbsp olive oil 

½ cup tomatoes, chopped 

2 cup broccoli florets 

2 cup baby spinach 

3 cloves of garlic, minced 

1 tsp Italian seasoning 

½ cup mozzarella, shredded 

4 oz cream cheese 

Salt and pepper to taste 

1 Tbsp extra virgin olive oil 

Directions  

1. Season chicken pieces with Italian seasoning, salt, and pepper. 
2. Heat your olive oil in a large pan over medium-high heat. 
3. Add chicken to pan and sauté for 4-5 minutes.  
4. Add minced garlic and sauté for 1 minute. Then, add tomato, broccoli, spinach, mozzarella, and cream cheese. Cook for another 3 – 4 minutes. 
5. Remove from oven and top with crumbled bacon.
6. Serve by itself or with zoodles or riced cauliflower.  

Keto Air Fryer Chicken and Broccoli 

This is an alternative to the infamous keto fried chicken, which has a high fat and calorie content! Each bite has a delicious sesame flavor and satisfying crispy texture that makes it a perfect low-carb, savory dish.  

Servings: 4 

Serving size: approx. 1 bowl 

CARBS 11g     CALORIES 225     PROTEIN 29g     FAT  1g 

Ingredients 

3 chicken breasts, boneless & skinless, cut into bite-sized cubes 

2 cup broccoli florets 

1 Tbsp olive oil 

1 tsp sesame oil 

2 tsp sriracha 

1 Tbsp low-sodium soy sauce 

1 clove of garlic, minced 

Salt and pepper to taste 

½ tsp garlic powder 

Directions 

1. Mix olive oil, soy sauce, sesame oil, sriracha, garlic, salt, and pepper in a bowl. 
2. Mix chicken pieces and broccoli in a bowl and cover with your sauce. Feel free to substitute with any oil that has a high smoke point. Avocado oil, safflower oil, and peanut oil work just as well!  
3. Once coated, put chicken and broccoli in your air fryer and cook on 370°F for 15 minutes. 

While chicken is an easy way to fill up when you’re on a low-carb diet, there are plenty of other foods that are filled with protein: canned tuna, Greek yogurt, almonds, salmon, tofu, peanut butter, tempeh, and black beans are also great low-carb options. There are thousands of keto chicken recipes available online, but don’t let that limit you! Experiment with your favorite foods and see where they take you on your journey with the keto diet. 

For more easy keto meal ideas, check out these keto recipes for great food inspiration!  

The post Easy Keto Chicken Recipes for Beginners (10 Ingredients or Less) appeared first on Fresh n' Lean.

SUMMARY

A plant-based diet may well be your most potent tool in the fight to optimize your health. You have many variations to choose from, and this way of eating may help protect against conditions such as obesity and diabetes.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

If you’re looking for something to bump your health and nutrition up a notch, it may be time to start thinking about a plant-based diet. 

As its name suggests, this eating plan puts the focus squarely on plants, with an effort made to reduce consumption of animal-based foods such as red meat. Plant-based foods are among the healthiest on the planet, so going this route can give your body the nourishment it needs to perform at its very best. 

If you’ve been consuming a standard American diet for your entire life, making the switch to plant-based eating plan can be an adjustment. However, many people have found that the payoff that comes with this switch more than compensates for any sacrifices required.  

Taking the plunge is only the beginning. After making the transition to plant-based living, many people find the biggest challenge lies with remaining on the path. Fortunately, there are tips that can help you increase your likelihood of sticking with your healthy new lifestyle. 

If you think following a plant-based diet means completely eliminating animal foods, think again. There are many different plant-based eating plans to consider. There’s one in particular that requires you to abstain from all animal products, but there are others that give you the freedom to include some animal foods in your diet. 

With that said, let’s take a journey into the wonderful world of plant-based eating. 

In this article, we will:

• Explain what a plant-based diet is 
• Look at various types of plant-based eating plans
• Explain the differences between vegan and plant-based eating
• Discuss whether a plant-based diet is healthy
• List healthy plant foods to include in this eating plan
• Talk about plant foods that you should avoid 
• List the benefits of plant-based eating
• Offer tips that can help you thrive on a plant-based diet
• Share simple plant-based recipes

What is a plant-based diet?

A plant-based diet is an eating plan in which most or all of the foods you consume are derived from plants. 

There are many reasons why people choose this diet. Some make this choice based on environmental concerns and a desire to make food and lifestyle choices that are green and eco-friendly. Others choose a plant-based diet because out of concern for animals and a desire to exclude or reduce animal flesh from their eating plan. 

And many people adopt a plant-based lifestyle for health reasons. Research shows that making plant-derived foods the central part of your diet can benefit your health in many ways. 

Plant-based diet vs. vegan

You’ve probably heard the term “vegan” used to describe those who exclude animal foods from their diet. 

So, how exactly does a plant-based diet differ from a vegan diet?

All vegan diets are plant-based. However, not all plant-based diets are vegan. 

A vegan diet is a very rigorous form of plant-based eating. Under this diet, no animal-based foods are allowed. That means no eggs, dairy, meat, poultry or seafood. 

The vegan diet is plant-based, but there are other types of plant-based eating plans to consider. Most plant-based diets give you a lot more freedom than a vegan eating plan. There is room to include some animal foods if you choose to do so. 

Though a vegan eating plan can be restrictive, many choose it due to ethical and health concerns. Some people use other types of plant-based diets as a path for segueing into veganism. 

For other people, a vegan lifestyle is simply too austere, and a less rigorous type of plant-based diet is a more appropriate match. This allows them to reap the benefits of a diet centered on plant foods, while giving them the freedom to add other menu items that suit their preferences and lifestyle. 

Next, we’ll take a look at some common types of plant-based diets. 

Types of plant-based diets

A plant-based diet isn’t a one-size-fits-all proposition. It comes in a few variations. There’s room to shape this eating plan to fit your needs and preferences. And it can grow and evolve to suit your changing lifestyle. 

Here’s a list of plant-based diets:

1. Lacto-ovo vegetarian

Love scrambled eggs for breakfast and grilled cheese sandwiches for lunch? If so, you may be best suited for lacto-ovo vegetarian diet.

With this type of eating plan, dairy products such as cheese and milk are allowed, as well as eggs. However, those on this diet do not eat meat, poultry or seafood. 

2. Ovo-vegetarian

Eggs are an inexpensive source of protein, and some people prefer to include this food in their diet. If you want to keep eggs on the menu, an ovo-vegetarian path may be the best plant-based eating plan for you.

An ovo-vegetarian eats eggs, but all other animal products are excluded. This means that meat, poultry, seafood and dairy aren’t on this eating plan. 

3. Lacto-vegetarian

Some people have a passion for cheese and love having a glass of milk with their cookie. If you fall within this camp, a lacto-vegetarian eating plan may be the ideal plant-based diet for you.

A lacto-vegetarian diet allows dairy products such as milk and cheese. However, all other animal products are excluded from this diet. That means no eggs, meat, poultry or seafood.  

4. Vegan

A vegan eating plan is the strictest and most restrictive choice among plant-based diets. With a vegan diet, all animal products are excluded. The vegan diet is free of seafood, meat, poultry, eggs, dairy and meat. Many vegans also choose to exclude honey, a natural sweetener made by bees. 

5. Vegetarian

A vegetarian follows the same rules as a lacto-ovo vegetarian. That means that, among animal-based products, eggs and dairy foods are allowed. All other animal products are verboten. That means no meat, seafood and poultry. 

6. Pescatarian

If you like the idea of plant-based eating but would rather not give up fish, a pescatarian diet may be a good fit for you. Pescatarians are also referred to as pesco-vegetarians.

Among animal products, a pescatarian diet includes eggs, dairy and seafood. Meat and poultry aren’t allowed. 

7. Semi-vegetarian or flexitarian

Not all environments offer food choices that exclude animal products. Some people are most comfortable with a diet that gives them the freedom to adapt to these circumstances. And others are reluctant to commit to a path that locks them into too many restrictions.

If that sounds like you, a semi-vegetarian (also known as flexitarian) eating plan may be your best bet among plant-based diets. This diet includes eggs and dairy. It also allows you the freedom to consume small amounts of meat, poultry and fish. 

Is a plant-based diet healthy?

A plant-based diet has the potential to do great things for your health. But these diets are not all cut from the same cloth. Some plant-based eating plans are very healthy, while others can be just as harmful as a junk-food diet. 

Heart health

One area in which a plant-based diet can have tremendous impact is heart health. 

A 2017 study published in the Journal of the American College of Cardiology looked at the dietary data of 209,000 people collected over a span of two decades. The researchers looked at the heart disease risk related to three types of plant-based eating plans:

1. The first eating plan emphasized the consumption of all plant foods while reducing intake of all animal foods. That means intake of dairy foods such as milk and cheese was reduced, along with intake of eggs, fish and meat and chicken. Also, intake of foods containing animal products – such as pizza, mayonnaise and certain soups – was reduced. 
2. With the second plant-based diet, consumption of healthy plant foods was emphasized. This includes whole foods such as unrefined grains, fruits, nuts, legumes and healthy oils. This diet reduced intake of plant foods that were less healthy. It also reduced intake of animal foods. 
3. The third eating plan emphasized consumption of plant foods that have been deemed unhealthy. This includes processed fruit juices, as well as foods such as white rice, pasta, French fries, potato chips, processed breads and cereals, and drinks that have been sweetened with sugar. This diet reduced intake of both animal foods and healthy plant foods.

Best and worst choices

The researchers found that those who followed the second plant-based diet – the one that emphasizes healthy plant foods – had the lowest risk of heart disease. As an added plus, those on this eating plan were also leaner and more active. 

Which of the three diets produced the least favorable health outcome? That distinction goes to the third plant-based diet on the list – the one based largely around highly processed plant foods. The research shows that those on this eating plan had a notably higher risk of heart disease. 

So, studies show a plant-based diet can be good for your health. But for it to have this effect, it must include nourishing whole foods while limiting those that are highly processed. 

What to eat on a plant-based diet

The best foods to include in your plant-based diet are those that are as close to their natural state as possible. This means whole foods, derived from plants. 

Here are some healthy plant foods to include in your eating plan:

Protein

Your body uses plant protein to build muscle and create healthy new cells. Include some or all of these protein foods in your diet:

• Beans
• Lentils
• Chickpeas
• Tempeh
• Tofu
• Seitan 
• Hummus 

Fat

Healthy fats support heart wellness, and they help the body in countless other ways. These fats nourish your body:

• Avocado
• Olives
• Olive oil
• Avocado oil
• Nuts 
• Nut butters
• Coconut meat

Fruits and vegetables

Ideally, fruits and veggies should constitute the bulk of your diet. There are no foods in this group that are off-limits. This list of choices in this food group includes:

• Strawberries
• Blueberries
• Bananas
• Blackberries
• Pears
• Apples
• Durian
• Pineapples
• Mangoes
• Cantaloupes
• Watermelon
• Honeydew melons
• Grapes
• Persimmons
• Oranges 
• Peaches
• Tomatoes
• Cauliflower
• Broccoli
• Cucumbers
• Lettuce
• Celery
• Asparagus
• Mushrooms
• Bok choy
• Spinach
• Peppers
• Potatoes
• Squash
• Yams
• Zucchini
• Eggplant
• Sweet potatoes

Nuts and seeds

Nuts and seeds that are raw and unsalted offer the most health benefits. All items in this category are healthy, but keep in mind that they are high in calories and fat. Here are some great choices:

• Cashews
• Macadamia nuts
• Almonds
• Brazil nuts
• Pecans
• Walnuts
• Hempseeds
• Sunflower seeds
• Pumpkin seeds

Grains

Whole grains can support your health. Here are some picks to consider:

• Brown rice
• Barley 
• Oatmeal
• Quinoa
• Bulgur
• Brown rice pasta

Beverages

These plant beverages support wellness:

• Soy milk
• Almond milk
• Rice milk
• Oat milk
• Tea
• Hemp milk
• Fresh-squeezed fruit juice
• Kombucha

Foods to avoid

Basically, the idea here is to limit consumption of plant foods that are highly processed or fried. Many of these foods contain undesirable ingredients, such as excessive sodium and unhealthy fats.  Here are a few foods to avoid:

• French fries
• White bread
• White pasta
• Cereals
• Crackers
• Pastries made with refined grains
• White sugar
• Ketchup 
• Barbecue sauce
• Potato chips
• Processed fruit juices

Benefits of plant-based eating

The best way to get inspired about starting or sticking with a plant-based diet is to take a look at all the health benefits that this eating plan provides. By eating mainly plant-based foods, you can trim your waistline and reduce your risk of getting certain common chronic diseases. 

Here are some health benefits of adopting a plant diet:

1. May prevent heart disease

A plant-based diet can reduce your risk of cardiovascular disease. 

However, as previously mentioned, a lot depends on the type of plant foods you consume. You can lower your risk of heart attack by eating healthy whole plant foods. If you consume plant foods that are processed, fried or loaded with sugar, you won’t realize the same benefits. 

2. May prevent cancer

Research indicates that plant-based eating may make you less likely to develop certain types of cancer. 

A 2012 study that included 69,000 participants determined that vegetarian diets were associated with a much lower risk of gastrointestinal cancer. This was especially true for lacto-ovo vegetarians – vegetarians who consume eggs and dairy.  

Studies also show that those on a plant-based diet have a lower risk of developing colorectal cancer than non-vegetarians. Among plant-based eaters, pescatarians (those who eat plant-based foods and fish) have the greatest protection from this disease. Compared to non-vegetarians, pescatarians are 43 percent less likely to develop this type of cancer. 

3. May prevent cognitive decline

Alzheimer’s disease is all too common in older adults. And those in this age group who are lucky enough to avoid this condition often suffer from varying degrees of cognitive decline. 

Research indicates that a diet that contains lots of fruits and vegetables can help protect brain health and stave off cognitive impairment. A meta-analysis of nine studies was published in 2012 in Frontiers in Aging Neuroscience. The meta-analysis concluded that increased consumption of fruits and vegetables is linked with a reduced risk of dementia and cognitive impairment. 

4. May protect against diabetes

Diabetes is a chronic disease that is associated with high blood sugar. It can be managed via diet, and research shows that plant-based eating can be used to successfully treat and prevent this condition. 

A study conducted between 2002 and 2006 looked at 22,434 men and 38,469 women. It included participants on many different types of plant-based diets.

The study found that prevalence of type 2 diabetes increased from 2.9 percent in vegans to 7.9 percent in non-vegetarians. The prevalence of diabetes was intermediate in participants who ate lacto-ovo vegetarian (3.2 percent), pescatarian (4.8 percent) and semi-vegetarian (6.1 percent) diets. After adjusting for variables such as age, sex, ethnicity, alcohol use, sleep habits and physical activity, vegans, lacto-ovo vegetarians, pescatarians and semi-vegetarians all had a lower risk of diabetes than those on a non-vegetarian diet. 

5. May protect against obesity

Obesity is more rampant than ever, and it can have serious health consequences. According to the Centers for Disease Control and Prevention, the prevalence of obesity in the U.S. was 42.4 percent in 2017-2018. Obesity can make you more likely to develop conditions such as heart disease, stroke, cancer and type 2 diabetes. 

Research shows that vegetarian diets may protect against obesity. In the same 2002-2006 study discussed in the section on diabetes, those on a vegetarian diet had a lower body mass index (BMI) than non-vegetarians. Among vegetarians, vegans had the lowest BMI. 

6. Supports healthy weight loss

Many people have a hard time shedding excess pounds. Research shows that plant-based eating supports healthy weight loss.

In one study involving 65 overweight and obese adults, participants on a plant-based diet consisting mainly of healthy whole foods lost a lot more weight than those in the control group. Furthermore, they were able to sustain that weight loss over a one-year follow-up period.

Tips for thriving on a plant-based diet

These tips will help you flourish on a plant-based diet, and stick with it over the long haul:

1. Pick the right plant-based diet for your situation

As mentioned, you have a wide range of plant-based diets to consider. Your choices run the gamut from an animal-free vegan diet to a semi-vegetarian diet that includes small quantities of meat and fish.

Pick the right diet for your needs and preferences, and don’t be overly ambitious. Your goal here is to pick an eating plan that will be easy for you to stick with over the long term. Remember, you can always level up to a more restrictive type of plant-based eating if you choose to, after you’ve become comfortable with the initial plan that got the ball rolling. 

2. Start a food journal

A food journal is a record of the food you eat on any given diet. With plant-based diets, it’s important to keep track of your eating choices. This is especially true of plant-based eating plans that include some animal foods; you’ll want to make sure most of your calories come from plants, not animals.

Use a food journal to help you keep a record of everything you’ve eaten. Getting into the swing of this may seem awkward at first, but eventually it will become second nature. 

3. Give yourself constant motivation

To increase your odds of sticking with plant-based eating, it helps to constantly remind yourself of why you’ve chosen to adopt this diet.

For example, if you want a leaner, fitter body, create a vision board with images of the physique you’d like to attain. And if you’ve transitioned to plant-based eating for health reasons, make of list of all the health benefits associated with this diet. Refer to it at least a couple times a week, and make sure to take a look at it during moments when your willpower or conviction has begun to waver.

Motivating yourself in this way can help give you the fortitude and perseverance to achieve long-term success on your diet. 

4. Keep it simple

If your plant-based diet involves complicated menu items and lots of time spent in the kitchen, it can make staying on the wagon more difficult. Create a simple routine that isn’t taxing.

If you prefer cooking your own meals, find a few delicious recipes that are easy to make. If you’d rather spend zero time in the kitchen, consider subscribing to a meal delivery service. These services deliver food to your door, which means you won’t have to spend any time cooking. This frees up your schedule while giving you access to healthy, professionally prepared meals. 

5. Find healthy substitutes for cravings

You may find yourself craving foods from your old standard American diet. Find healthy substitutes for these cravings.

For example, if you’re missing beef, try a meat substitute, such as the ones made by Beyond Meat. And if you’re longing for some dairy ice cream, hit the grocery store and purchase a vegan alternative. 

6. Keep track of your successes

With time, you’re likely to log significant successes with your plant-based diet. This may include everything from weight loss to improved health and cognition.

It can be all too easy to overlook these gains, so make sure to keep track of them. Maintain an ongoing list of all the ways in which eating plant foods has improved your life. Consulting this list can help fuel your resolve during moments of doubt or weakness. 

7. Prevent B12 deficiency

B12 deficiency is seen in meat eaters, but it’s especially common for those on certain types of plant-based diets. It can cause symptoms such as irritability, disturbed vision and depression. Supplement with B12 to make sure your body is getting what it needs in this area.

Easy plant-based recipes

These recipes make plant-based eating easy and delicious:

Lemon Miso Roasted Brussels Sprouts

Matching red miso with nutrient-dense Brussels sprouts, this recipe is free of animal foods and full of savory flavor.  

Cauliflower Grits with Mushrooms and Avocado

This yummy recipe is both plant-based and low-carb, and it gives you the choice of using either dairy cheese or its vegan counterpart. 

Quick and Easy Vegetable Biryani

This meatless recipe is made with veggies and chickpeas, and it brings the flavor of India to your table. 

Pretzel-Crusted Catfish

Looking for something pescatarian? This catfish recipe perfectly complements a vegetable meal. 

Next steps

If you’re ready to embark on a plant-based lifestyle, start by choosing the eating plan that’s right for you. Then stock up on the foods you need to support your new diet. 

Take a convenient approach to plant-based eating by subscribing to Fresh N’ Lean. We offer meal plans that include choices catering to those on plant-based diets. Our chef-prepared foods are tasty and organic, and we deliver to your door. 

The post How to Thrive on a Plant-Based Diet appeared first on Fresh n' Lean.

SUMMARY

Egg nutrition can work wonders. This food can help you burn fat and improve heart health. It may also help stave off diseases that can compromise your vision.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

It’s easy to see why egg nutrition might be a confusing topic for many people. 

For years, people viewed the egg as an unhealthy contributor to heart disease. But recent research casts this food in a much more favorable light. 

These days, many people call the egg a superfood, and this praise is justified. Eggs contain nutrients that build a stronger body. 

Want to get the skinny on egg nutrition? Keep reading to:

• Uncover basic facts regarding this popular food
• Learn about the various ways in which eggs are cooked
• Understand the difference between conventional, organic and pasture-raised eggs
• Get the details on egg nutrition
• Learn whether this food is compatible with a ketogenic diet
• Find out whether eggs are good for you
• Get the scoop on omega-3 eggs
• Gain insight regarding the top egg brands
• Learn about this food’s health benefits
• Access delicious recipes that include eggs as an ingredient

Egg basics

An egg is an essential part of the reproductive process for many animals. It’s a vessel containing an embryo that will develop into a baby animal if left to mature.

The females of many different species lay eggs. The list includes birds, reptiles, amphibians, fish and some mammals. Humans have been eating eggs for centuries. 

Most of the eggs that wind up on our plates today come from chickens. Chicken eggs consist of a yellow portion known as the egg yolk and a white portion known as the egg white or albumen. 

Eggs are one of the most popular foods in the nation. According to data gathered by the United Egg Producers, U.S. table egg production totaled 99.1 billion in 2019.

How to cook eggs

You can cook eggs in many different ways. Here are some popular options:

Hard-boiled

To prepare a hard-boiled egg, cook it its shell in boiling water. Allow it to cook until the yolk hardens.

Soft-boiled

Cook a soft-boiled egg in the same way as one that’s hard-boiled, but for less time. The shorter cooking time allows the yolk to remain runny.

Hard-scrambled

To prepare hard-scrambled eggs, mix the yolk and egg whites. Then cook in a pan until firm.

Soft-scrambled

Soft-scrambled eggs are cooked in the same way as eggs that are hard-scrambled, but for less time. This allows the eggs to remain soft and wet.

Scramble

An egg scramble consists of scrambled eggs cooked with various ingredients. You can add meats, diced potatoes or cheese to the mix. 

Omelet 

An omelet is essentially scrambled eggs that have been molded into a solid base. Top this base with ingredients such as cheese, vegetables and meats.

Sunny side up

To prepare an egg sunny side up, crack it directly into a pan. Then fry it until the edges are brown, without flipping it. 

Over easy

An egg that’s cooked over easy is prepared in almost the same way as one that’s cooked sunny side up. The difference is that with the over easy method, the egg is flipped when the edges are brown to create a light film over the yolk.

Over medium

This method is similar to over easy, except that the egg is fried a bit longer once it’s been flipped. This creates a thicker film over the egg yolk.

Over hard 

This method follows the same approach as over easy and over medium. However, the egg is fried even longer once it’s been flipped so that both the white and the yolk are completely cooked and hard.

Poached

A poached egg is one that is cooked in boiling water without the shell.

Baked

This method of cooking involves baking an egg in a dish. Typically, the egg is mixed with other ingredients.

Raw 

As its name indicates, this method of preparing an egg doesn’t involve any cooking. A raw egg is one that is uncooked and eaten straight from the shell. This method of egg consumption is often used by bodybuilders as an easy way of adding protein to their diets. You can use raw eggs to give smoothies a protein boost.  

Conventional vs. organic vs. pasture-raised eggs

If you’re shopping for eggs, you have three main choices to consider: conventional, organic and pasture-raised. 

Conventional eggs

Most of the eggs sold in the U.S. are conventional. Conventional eggs are produced by caged chickens that have been raised in factory farms. These chickens are typically given antibiotics on a routine basis and hormones to boost production. 

Organic eggs

Organic eggs are an excellent solution for those who want to avoid the chemicals and hormones present in conventional eggs. The chickens that create organic eggs aren’t given hormones, and they’re fed organic feed. Also, they aren’t put on a steady diet of antibiotics. They’re given antibiotics only in situations where an infection demands it. 

Pasture-raised eggs

Pasture-raised eggs are also known as pastured eggs. Unlike conventionally raised chickens, the chickens used in this egg production aren’t confined to cages. They have access to outdoor pastures.

These conditions are more humane for the chickens. Additionally, studies show that hens with access to the outdoors lay eggs with higher omega-3 and vitamin D content.

Some pasture-raised eggs are also organic. Organic pasture-raised eggs are perhaps the healthiest, most nutritious option available when it comes to egg consumption. 

Egg nutrition

Ready to get the scoop on nutrition facts concerning egg intake? According to information published by the U.S. Department of Agriculture (USDA), one large whole egg (50 grams) contains these nutrients:

• Water – 38.1 grams
• Calories – 71.5
• Protein – 6.28 grams
• Total lipid (fat) – 4.76 grams
• Ash – 0.53 grams
• Carbohydrate – 0.36 grams
• Fiber – 0 grams
• Total sugars – 0.185 grams
• Calcium – 28 mg
• Iron – 0.875 mg
• Magnesium – 6 mg
• Phosphorus – 99 mg
• Potassium – 69 mg
• Sodium – 71 grams
• Zinc – 0.645 grams
• Copper – 0.036 grams
• Manganese – 0.014 grams
• Selenium – 15.4 μg
• Fluoride – 0.55 μg
• Vitamin C – 0 mg
• Thiamin – 0.02 mg
• Riboflavin – 0.228 mg
• Niacin – 0.038 mg
• Pantothenic acid – 0.766 mg
• Vitamin B6 – 0.085 mg
• Total folate – 23.5 μg
• Folic acid – 0 μg
• Food folate – 23.5 μg
• DFE folate – 23.5 μg
• Total choline – 147 mg
• Betaine – 0.15 mg
• Vitamin B12 – 0.445 μg
• Retinol – 80 μg
• Vitamin A, RAE – 80 μg
• Beta carotene – 0 μg
• Alpha carotene – 0 μg
• Beta cryptoxanthin – 4.5 μg
• Vitamin A, IU – 270 IU
• Lycopene – 0 μg
• Lutein + zeaxanthin – 252 μg
• Vitamin E (alpha-tocopherol) – 0.525 mg
• Beta tocopherol – 0.005 mg
• Gamma tocopherol – 0.25 mg
• Delta tocopherol – 0.03 mg
• Alpha tocotrienol – 0.03 mg
• Beta tocotrienol – 0 mg
• Gamma tocotrienol – 0.005 mg
• Delta tocotrienol – 0 mg
• Vitamin D (D2 and D3) – 41 IU
• Cholecalciferol (vitamin D3) – 1 μg
• Saturated fatty acids – 1.56 grams
• Monounsaturated fatty acids – 1.83 grams
• Polyunsaturated fatty acids – 0.956 grams
• Trans-monoenoic fatty acids – 0.013 grams
• Trans-polyenoic fatty acids – 0.006 grams
• Cholesterol – 186 mg
• Tryptophan – 0.084 grams
• Threonine – 0.278 grams
• Isoleucine – 0.336 grams
• Leucine – 0.543 grams
• Lysine – 0.456 grams
• Methionine – 0.19 grams
• Cystine – 0.136 grams
• Phenylalanine – 0.34 grams
• Tyrosine – 0.25 grams
• Valine – 0.429 grams
• Arginine – 0.41 grams
• Histidine – 0.154 grams
• Alanine – 0.368 grams
• Aspartic acid – 0.664 grams
• Glutamic acid – 0.836 grams
• Glycine – 0.216 grams
• Proline – 0.256 grams
• Serine – 0.486 grams

As you can see, eggs contain all the essential amino acids. As such, this food is a complete source of protein. 

Are eggs keto?

Eggs are naturally low in carbohydrates. This makes eggs an excellent choice if you’re on a keto or low-carb diet. 

Additionally, since they’re loaded with protein, eggs are a great food to consume if you’re on a high-protein eating plan. Eggs are also compatible with the paleo diet.  

Are eggs good for you?

Decades ago, eggs were viewed as being an unhealthy food due to their cholesterol content. Foods with lots of cholesterol have been linked with heart disease. However, studies show that though eggs are high in cholesterol, egg consumption doesn’t typically raise the level of harmful cholesterol in the body. 

There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). They both have very different effects on our health.  

LDL cholesterol is the type that’s been linked heart disease. However, HDL cholesterol impacts the body in the opposite way. People with high levels of HDL cholesterol actually have a lower risk of cardiovascular disease. 

Recent studies show that eating eggs can increase the level of HDL cholesterol in the body by as much as 10 percent.

Eggs are also an abundant source of protein, and this food is loaded with lots of other nutrients. This means that overall, eggs are good for your health. 

What are omega-3 eggs?

The chickens that lay omega-3 eggs are fed a diet that’s enriched with omega-3s. Because of the special feed given to these chickens, omega-3 eggs are a rich source of omega-3 fatty acids. These eggsla have as much as five times the omega-3s of regular eggs. 

There are many benefits that come with increasing your omega-3 t . This nutrient can help banish depression and anxiety. It also works quite powerfully to reduce inflammation. 

Top egg brands

Here are some top brands to consider for clean, organic egg nutrition. All these brands raise their chickens in humane conditions and give them full outdoor access. They’ve all received top scores from the Cornucopia Institute, an organization that aims to promote integrity in organic labeling, production and processing. 

Eben-Haezer’s Happy Hens

Eben-Haezer’s Happy Hens is a California-based farm that produces pasture-raised eggs, This family-owned farm is 100 percent organic. 

This brand sells its eggs exclusively in Southern California at these stores:

• Boney’s Bayside Market
• Cream of the Crop
• Frazier Farms
• Harvest Ranch Market 
• Jimbo’s Naturally 
• Erewhon Markets
• Whole Foods
• Lazy Acres
• SeaSide Market
• Ocean Beach Peoples
• Whole Foods
• Windmill Farms 
• Valley Farm Market
• Lassens Natural Foods

Kingbird Farm

Headquartered in Berkshire, New York, Kingbird Farm provides organic eggs that come from a flock of 300 laying hens on rotated pasture. You can purchase this brand’s eggs in upstate New York at the company’s self-serve store. These eggs are also available at the Ithaca Farmer’s Market. 

PNS Farms

Based in Miami, PNS Farms serves the South Florida area. The brand’s chickens have year-round pasture access, and they’re fed organic soy-free feed. You’ll find these eggs at Living Green Fresh Market in Oakland Park and Pompano Beach. 

SOVA Farm

SOVA Farm is located in Norwich, New York. It’s home to rolling fields, certified organic pastures, a stream and a few ponds.

This family-owned farm provides full outdoor access for its birds. SOVA Farm’s eggs are organic and soy-free. The brand’s eggs are available to those living in New York, New Jersey and Connecticut.  

World’s Best Eggs

World’s Best Eggs come from Coyote Creek Farm, located in Elgin, Texas. This farm is home to organic hens that are free to explore and enjoy open pastures. These birds lay nutrient-dense eggs that are high in omega-3 fatty acids and low in cholesterol. 

This brand’s eggs are available in Texas. Arkansas, Oklahoma and Louisiana at these stores:

• Whole Foods
• Natural Grocers
• Jolie Vue Farm
• Farmshare Austin – Mobile Markets

Health benefits of eating eggs

Egg nutrition can provide these health benefits:

May improve eye health

Eyesight often gets worse with age. Fortunately, there are certain nutrients that can help offset the degenerative conditions that negatively impact our vision as we grow older. 

Lutein and zeaxanthin are two such nutrients. These antioxidants support the health of the eye’s retina. Studies show that including lutein and zeaxanthin in your diet can reduce your risk of getting two afflictions that can impair vision as you age: cataracts and macular degeneration. 

Egg yolks are a rich source of lutein and zeaxanthin. In a 1999 study, eating just 1.3 egg yolks per day for 4.5 weeks was shown to significantly increase lutein and zeaxanthin levels. 

May lower triglycerides

Triglycerides are blood fats, and they’ve been linked with heart disease. Studies have shown that omega-3 fatty acids can help lower the levels of these fats in the blood. 

Eggs that are omega-3-enriched and/or pasture raised contain higher levels of omega-3 fatty acids than regular eggs. Studies show that eating omega-3-enriched eggs can substantially lower triglyceride levels. 

Supports healthy weight loss and muscle building

Protein consumption can help speed up the metabolism, allowing you to burn fat more effectively. It can also help suppress your appetite. All this can ultimately support healthy weight loss. 

Also, bodybuilders know that protein is essential if you want to create muscles that are healthy and strong. 

Eggs are an excellent source of protein. What’s more, egg protein contains all the essential amino acids. As such, this food can provide valuable support on your weight-loss or muscle-building journey. 

May improve brain health

Eggs are a rich source of choline. This nutrient helps build cell membranes, and it plays a key role in brain health. 

Studies show that choline intake supports healthy cognitive function. You can enjoy choline’s brain-boosting benefits by including eggs in your diet. 

Recipes that include eggs

These delicious recipes all include eggs as an ingredient:

Mediterranean Egg Frittata

This tasty recipe is suitable for both keto and paleo diets. It teams egg nutrition with ingredients such as vegan ricotta and plant-based milk. 

Smoked Salmon Egg Breakfast Muffins

This filling recipe combines eggs with smoked salmon. The end result is a delicious meal packed with omega-3s.  

Easy Caprese Quiche

This mouthwatering dinner recipe includes eggs, heavy cream and mozzarella balls. You can store it in the fridge for up to three days. 

Next steps

Now that you know all about the the nutritional value of eggs, stock up on this nourishing food at your local grocery store.

If want to enjoy the benefits of egg nutrition without the shopping and cooking, subscribe to Fresh N’ Lean. We offer a variety of meal plans to suit all kinds of diets, and we include healthy organic eggs in many of our dishes. For your convenience, we deliver our chef-prepared cuisine straight to your door. 

The post Egg Nutrition: Are Eggs Good for You? appeared first on Fresh n' Lean.

SUMMARY

Soy milk may be just what you’re looking for if you’re seeking a plant-based beverage that’s nourishing and high in protein. This vegan-friendly drink can improve heart health, and it helps build strong muscles.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Soy milk offers many of the benefits of cow’s milk, with none of the cholesterol.  

This plant-based milk is loaded with protein. Though it’s seen its share of controversy, studies show that soy milk is undeniably good for your health. 

Since it’s entirely plant-based, this drink is a great choice if you’re on a vegan diet. Unsweetened soy milk is low in carbs, so it’s good match if you’re on a keto or low-carb eating plan. Finally, its high protein content makes soy milk a wonderful beverage for those who are seeking to lose weight or build muscle via a high-protein diet. 

There are many good things about soy milk, and they’re worth exploring. Keep reading if you want to:

• Learn what soy milk is and how it’s made
• Get the facts on soy milk nutrition
• Learn how to make soy milk at home
• Get the scoop on whether soy beverages contain GMOs
• Find out about five popular brands of store-bought soy milk, and learn where you can buy them
• Learn if soy beverages are safe to drink
• Gain insight into the health benefits of soy milk
• Access yummy recipes that include soy-based milk as an ingredient

What is soy milk?

Soy milk is a plant-based beverage that’s also referred to as soya milk or soymilk. It’s often made from soybeans and filtered water; instead of soybeans, full-fat soy flour is sometimes used. To create this drink, soybeans are typically soaked, grinded and added to filtered water. The mixture is boiled, and it’s then strained to remove particulates.   

Since this mixture can sometimes be on the thin side, thickeners are often added to give commercial soy milk a creamier consistency. Flavor extracts and sweeteners may also be added to improve the taste of this beverage. 

This drink’s origins lie in China. It’s a natural by-product of tofu, a food that’s been consumed in that part of the world for centuries. Its popularity in Europe and North America grew in the last part of the 20^th century. 

Today, soy milk is a popular choice for those seeking a plant-based alternative to dairy milk. Soy milk is the second best-selling plant milk on the market. It’s second only to almond milk on the sales charts. 

Soy milk nutrition

The most important thing to know about soy milk nutrition is that this beverage is high in protein. Among all plant-based milks, it’s the choice that’s most similar to dairy milk when it comes to protein content. This soy beverage has almost as much protein as cow’s milk, and it has a lot more protein than almond milk and oat milk.  

According to information gathered by the U.S. Department of Agriculture (USDA), a 16-ounce glass of unsweetened soy milk (486 grams) contains the following nutrients:

• Calories – 160
• Total fat – 8 grams
• Saturated fat – 1 gram
• Trans fat – 0 gram
• Cholesterol – 0 mg
• Sodium – 170.1 mg
• Total carbohydrates – 8 grams
• Dietary fiber – 1.9 grams
• Total sugars – 2 grams
• Protein – 14 grams
• Iron – 2.1 mg
• Calcium – 597.8 mg
• Potassium – 597.8 mg

Here’s what a 16-ounce glass of soy milk’s macronutrient content looks like when broken down as a percentage of the daily value (DV) of these nutrients you should aim to eat every day:

• Calories – 8 percent DV 
• Fat – 12 percent DV
• Saturated fats – 5 percent DV
• Cholesterol – 0 percent DV
• Carbohydrates – 3 percent DV
• Fiber – 8 percent DV
• Sugars – 4 percent DV
• Protein – 28 percent DV

How to make soy milk

You can make soy milk in the comfort of your own kitchen. 

The benefit of taking this approach is that you have total control over the ingredients used. If there are certain flavor extracts or sweeteners that you’d like to add to your homemade soy milk – or certain ones that you’d like to explicitly omit – you have the power to do so.

Of course, the drawback here is that making this soy beverage yourself takes a certain amount of time and effort. 

You need just two ingredients to create homemade soy milk: yellow soybeans and filtered water. The beans need to be soaked overnight before you get started. It takes about 35 minutes or so to complete this recipe, excluding the soak time. 

In addition to the ingredients, you’ll need a blender, as well as a nut milk bag for straining. If you don’t have a nut milk bag, you can substitute a cheesecloth or a mesh strainer. 

Ingredients

• ½ cup dried yellow soybeans
• 4 cups water
• 1 teaspoon vanilla extract (optional) 
• ½ teaspoon powdered stevia (optional) 
• ½ teaspoon cinnamon (optional)

Instructions

1. Soak the soybeans in water for roughly 12 hours. Beans contain a substance called phytic acid that hinders digestibility. Soaking reduces the phytic acid content, making soybeans more healthful and easier to digest. 
2. Drain the soybeans. You can then remove the outer skin, but this step is entirely optional. Removing the skin may improve the texture of your soy beverage. 
3. Add the soybeans to a blender, along with 3 cups of water. Blend the mixture until it has a smooth, consistent texture. 
4. Run the soy beverage through your nut milk bag, cheesecloth or strainer. This will remove particulates and leave you with a drink that’s creamy and evenly textured. 
5. Pour the mixture into a pot, adding 1 cup of water. Bring the mixture to a boil, stirring occasionally. 
6. Cook the soy milk over low heat, stirring every now and then. Cooking is necessary, since it helps to further reduce the phytic acid content present in soybeans. Allow the mixture to simmer in this way for five to 10 minutes, or until the soy beverage reduces to your preferred consistency. The longer you let it simmer, the thicker the consistency will be. 
7. Allow the soy beverage to cool, then add optional ingredients such as vanilla extract, powdered stevia or cinnamon. Stir the mixture to evenly distribute these ingredients. 

Store your fresh soy milk in the fridge, using a sealed container. It will keep for three to five days. 

Does soy milk contain GMOs?

Most of the world’s soybean crop is genetically modified.

However, if you want to purchase soy products that are free of genetically modified organisms (GMOs), there’s a simple solution: Buy organic. The use of genetic engineering is prohibited in organic products.

Soy milk brands

If you’d rather not go the DIY route, you have the option of purchasing your soy milk at the grocery store. 

The advantage to taking this approach is convenience. You won’t have to spend time in the kitchen preparing your beverage. 

One drawback is that store-bought soymilk is more expensive than the homemade version. Commercial soy milk may also contain added ingredients that you’d rather avoid. 

Let’s take a look at five best-selling soy milk brands. 

Silk

Silk soy milk is widely viewed as being one of the best soy beverages on the market, whether you’re drinking it alone or using it as a cooking ingredient. It has a creamy richness that makes it very similar to cow’s milk, and it’s both gluten-free and kosher. 

This brand was founded in Colorado back in 1977, with an initial focus on soy and tofu. Today, Silk’s product line includes plant-based creamers, non-dairy yogurt alternatives and plant-based milks made with soy, cashew, coconut and oats. 

Silk soy milk comes in these flavors:

• Organic Unsweet Soymilk
• Original Soymilk
• Organic Unsweet Vanilla Soymilk
• Vanilla Soymilk
• Organic Vanilla Soymilk
• Very Vanilla Soymilk
• Chocolate Soymilk
• Light Original Soymilk
• Soy Nog

Ingredients

This brand’s soy milk contains the following ingredients:

• Filtered water
• Soybeans
• Vitamin and mineral blend made up of tricalcium phosphate, calcium carbonate, vitamin A palmitate, vitamin D2, riboflavin (B2) and vitamin B12 – this blend adds calcium (derived from limestone), as well as vitamins A, D2, B2 and B12
• Sea salt
• Natural flavor – derived from natural sources such as vegetables, spice, fruits, leaves, herbs, bark, edible yeast and buds
• Gellan gum – vegan thickener used to emulsify and prevent separation
• Ascorbic acid – preservative

Most flavors also contain cane sugar. However, the brand’s Organic Unsweet Soy Milk and Organic Unsweet Vanilla Soymilk are sugar-free.  

Silk soy milk is made with wholesome ingredients, and the brand offers organic versions of its products. If you want to skip the sugar, be sure to choose one of the flavors with “Unsweet” in its name. 

Where to buy

You can purchase Silk soy milk online via retailers such as Amazon. This brand’s soy products are also available in stores at these retailers:

• Target
• Bristol Farms Market
• Ralphs 
• Pavilions
• CVS Pharmacy 
• Sprouts Farmers Market
• We Got It Food Mart
• 7-Eleven
• Whole Foods
• Gelsons
• Rite Aid
• Walgreens
• Erewhon Markets
• Safeway
• Natural Grocers by Vitamin Cottage
• Albertsons
• Sundance Natural Foods
• Market of Choice
• Fred Meyer 
• Publix
• Winn Dixie
• Fresco Y Mas
• Yes Organic
• Giant
• Price Rite
• Dollar General
• Randalls Food Market
• Specs Liquor Warehouse
• Kroger
• Fiesta Mart
• H-E-B
• Duane Reade
• Gristedes

Yeo’s 

Yeo’s is a brand that is based in China. The company was launched in 1900, and it initially sold just soy sauce. By 1953, this brand had expanded its product line to include soy milk.

In addition to soy milk, Yeo’s sells beverages such as juice and tea, along with a range of chili and curry sauces. 

The brand’s soy milk comes in these flavors:

• Soy Milk
• Black Soy Milk
• Less Sugar Soy Milk
• Soy Milk Vietnamese Style
• Unsweetened Soy Milk

Ingredients

Yeo’s soy milk contains these main ingredients:

• Water 
• Soybeans

Most flavors also contain cane sugar; the sole exception is the brand’s Unsweetened Soy Milk. Also, certain flavors contain ingredients such as artificial flavors and artificial colors (FD & C Yellow No. 5 and FD &C Blue No. 1). Some flavors also contain carrageenan, an emulsifier. Though carrageenan is generally recognized as safe, a 2017 study shows that it may cause intestinal inflammation. For this reason, many brands choose to exclude this ingredient from their soy products. 

If you want to skip the cane sugar and the potentially harmful ingredients listed above, we’d recommend Yeo’s Unsweetened Soy Milk flavor. That flavor contains just water and soybeans. 

Yeo’s doesn’t offer an organic version of its soy milk.

Where to buy

Yeo’s soy milk is available online via Amazon. You can also find it at these retailers:

• Kroger
• Walmart
• 99 Ranch Market
• Baker’s 
• City Market
• Costco
• Smith’s Food and Drug Stores
• Ralphs
• Pay Less Super Markets
• Quality Food Centers
• Gerbes
• Dillons
• Foods Co. 
• Fred Meyer
• Food 4 Less
• Fry’s Food Stores
• Jay C Food Stores
• King Soopers
• Owen’s 
• H Mart
• Asian Food
• Yami Buy
• Sky Foods
• New York Mart
• Lotte Market
• Jet
• GW Supermarket
• Good Fortune Supermarket

8^th Continent

8^th Continent is a brand owned by Stremicks Heritage Foods. Each soy product in this brand’s lineup is kosher and gluten-free, made with beans that are grown right here in the U.S.A. 

The company’s soy milk comes in these flavors:

• Original
• Vanilla

Ingredients

You’ll find these ingredients in 8^th Continent soy milk:

• Water
• Soy protein
• Soybean oil
• Calcium phosphate – added to boost calcium content
• Sugar
• Potassium citrate – added to preserve freshness
• Natural and artificial flavors
• Magnesium phosphate – added boost magnesium content
• Salt
• Sodium polyphosphate – emulsifying agent used to keep oil and water mixed together
• Dipotassium phosphate – emulsifier, texturizer and stabilizer
• Soy lecithin – emulsifies and protects the flavor of food
• Carrageenan – used to emulsify and thicken
• Vitamin D2
• Xanthan gum – used to thicken and stabilize
• Vitamin B12
• Ribloflavin – adds vitamin B2
• Vitamin A palmitate

As you can see, 8^th Continent soy milk has a fairly long ingredient list. It contains artificial flavors, as well as lots of additives used to thicken and emulsify. Also, this soy milk contains carrageenan. As mentioned earlier, carrageenan is generally recognized as being safe, but some studies show it can irritate the stomach. 

If you’re looking for a soy milk made entirely with natural ingredients, 8^th Continent won’t be the best brand for you. Also, note that this brand doesn’t offer an organic version of its soy beverage. 

Where to buy

8^th Continent soy milk is sold online via Amazon. It’s also available at these grocery stores:

• Walmart
• Food City
• Foods Co. 
• Bev Mo
• King Soopers
• Superlo Foods
• Ralphs 
• Food 4 Less
• Albertsons
• Vons
• Foodtown

Westsoy

Westsoy was founded more than 35 years ago in California. The company was acquired by The Hain Celestial Group in 1997. Westsoy offers a diverse selection of soy beverages, and its lineup includes both regular and fortified soy milk.  

The brand’s soy milk comes in these flavors:

• Organic Original
• Low Fat Plain
• Non Fat Plain
• Organic Unsweetened Plain
• Low Fat Vanilla
• Non Fat Vanilla
• Organic Unsweetened Vanilla
• Soy Slender Soymilk Capuccino
• Organic Plus Plain 
• Soy Slender Soymilk Vanilla
• Chocolate Peppermint Stick Soymilk
• Organic Plus Vanilla
• Soy Slender Soymilk Chocolate

Ingredients

Westsoy soy milk includes these main ingredients:

• Filtered water
• Soybeans 

Some flavors also contain sea salt and natural flavors. 

Additionally, rice and barley malt are used in some flavors as a sweetener. One flavor – Chocolate Peppermint Stick Soymilk – is sweetened with evaporated cane syrup. Some of Westsoy’s soy milk flavors are fortified with vitamins and minerals: tricalcium phosphate (calcium), riboflavin (vitamin B2), vitamin A palmitate and vitamin D2. 

The flavors with Soy Slender in their name are aimed at those seeking a reduced-calorie beverage to support weight loss. These flavors contain sucralose (Splenda brand). They also contain carrageenan. Some studies show that carrageenan may irritate your stomach. 

Most of Westsoy’s soy beverages feature wholesome ingredients, and lots of organic options are available. If you want to avoid sweeteners and additives, go with Organic Unsweetened Plain. That flavor includes just filtered water and whole organic soybeans. 

Where to buy

You can purchase Westsoy soy milk online via the brand’s website. These soy beverages also sold at these stores:

• Ralphs 
• Bristol Farms Market
• Sprouts Farmers Market
• Whole Foods
• Gelsons
• Erewhon Markets
• Lassens Natural Foods and Vitamins
• Walmart
• Publix
• Yes Organic 
• Safeway
• Giant
• TPSS Co-Op
• Roots Market
• Natural Grocers by Vitamin Cottage
• Sundance Natural Foods
• Market of Choice
• Fred Meyer
• Kroger
• Morton Williams Supermarkets
• Gristedes                 
• Lifethyme Natural Market
• D’Agostino
• Shoprite
• Shaws
• Hannaford

Eden 

Eden was founded in southern Michigan in the late 1960s. It started as a co-op, and it eventually evolved into a natural foods store selling products such as whole grains, beans, soy products and nut butters. In 1972, Eden decided to establish itself as a brand, leveraging its relationships with artisanal food makers. 

Today, the Eden brand’s product range includes foods such as:

• Beans
• Whole grains
• Cereal
• Flour
• Condiments
• Apple sauce
• Fruit butter
• Juice
• Oil and vinegar
• Pasta
• Seeds, nuts and dried fruit
• Tea
• Sweeteners
• Herbs and spices

Of course, the company also makes commercial soy milk. It comes in these flavors:

• Carob Edensoy, Organic
• Original Edensoy, Organic
• Cocoa Edensoy, Organic
• Original Edensoy Extra, Organic
• Vanilla Edensoy, Organic
• Unsweetened Edensoy, Organic
• Vanilla Edensoy Extra, Organic

Ingredients

Eden soy milk contains these main ingredients:

• Purified water
• Organic soybeans

Some flavors contain these ingredients:

• Naturally malted wheat and barley extract – natural sweetener
• Vanilla extract
• Calcium carbonate – adds calcium
• Kombu seaweed
• Sea salt
• Vitamin E
• Beta carotene
• Organic carob powder
• Vitamin D2
• Organic cocoa powder
• Vitamin B12
• Organic maple syrup – sweetener
• Gellan gum and organic locust bean gum – vegan thickeners

All of Eden’s soy beverages are organic. This is a top brand to consider if you value ingredients that are natural and healthy. If you want to ditch the sweeteners and other additives, choose the Unsweetened Edensoy flavor. It contains just water and soybeans.   

Where to buy

You can purchase Eden soy beverages online at the brand’s website. These products are also sold at the following retail outlets:

• Whole Foods
• Bev Mo
• Ralphs 
• Walmart
• Kroger
• Pick ‘N Save
• Smith’s Food and Drug
• Mariano’s
• Dillons
• City Market
• Fry’s Food Stores
• Fred Meyer
• Hannaford
• Food Town
• 99 Ranch Market
• Foodland
• Wegmans Market
• Phelps Market

Is soy milk safe to drink?

Years ago, soy milk got some bad press after studies were conducted that involved soy isoflavones and rats. A soy isoflavone is a micronutrient that’s found in soy milk and other soy products. The studies showed that when rats consumed high amounts of these isoflavones, they were more likely to develop breast cancer. 

However, since then, the results of those studies have been questioned. For one thing, the rats in those studies were given doses of soy isoflavone that are much larger than humans would ever consume. Secondly, as the American Cancer Society points out, rodents and humans don’t process soy in the same way. This means that a soy study involving rats isn’t likely to offer much meaningful data on how this food affects humans. 

The American Cancer Society reports that research doesn’t indicate any dangers associated with soy consumption. In fact, that organization states that this nourishing food brings health benefits that outweigh any potential risk. 

It’s also worth remembering that a soy-based drink isn’t exactly a new, untested invention. It’s a traditional beverage that’s been consumed in the East for hundreds of years with no ill effects. 

Health benefits of soy milk

Drinking soy milk can benefit your health in the following ways:

Helps build strong muscles

Your muscles need protein to grow and flourish. Soy milk is a good source of plant-based protein. As such, it can help you build muscles that are healthy and strong. 

Supports healthy weight loss

Soy is rich in protein, a nutrient that can suppress the appetite and help the body burn fat more effectively. It’s not surprising, then, that studies show soy consumption can help support healthy weight loss. 

Helps improve heart health

Soy milk is naturally rich in potassium. This mineral can help bring your blood pressure down to healthy levels, and this will ultimately place less strain on your heart. Also, studies show that soy milk can help reduce harmful LDL cholesterol, especially in those whose levels are high. Again, this has good implications for heart health.

Eases menopause symptoms

The isoflavones contained in soy-based milk are phytoestrogens. Phytoestrogens are compounds that impact the body in the same way that a weaker form of estrogen would. Because of this, consuming soy milk may help ease menopause symptoms such as hot flashes.

May reduce risk of breast cancer

As mentioned, studies with rats linked soy isoflavones with a higher risk of breast cancer. However, humans and rats process soy in different ways. Studies with humans show that soy isoflavones may actually reduce the risk of breast cancer. 

Easier to digest than cow’s milk if you’re lactose-intolerant

Cow’s milk contains lactose, a milk sugar. Many people are lactose-intolerant. If you suffer from this condition, ingesting lactose can cause symptoms such as flatulence. 

Since it’s a plant-based milk, soy milk is naturally free of lactose. This makes it easier to digest than cow’s milk if you have an intolerance or sensitivity to lactose. 

Recipes containing soy milk

These mouthwatering recipes use soy milk to add creaminess and flavor:

Cocoa Bundt Cake with Coconut and Soy Milk

A bundt cake is a great dessert choice. This version teams soy milk with ingredients such as eggs and bittersweet chocolate. 

Soy Milk Pancakes with Sweet Lime Curd

Pancakes are always a delicious way to start the day. This lactose-free recipe substitutes a soy beverage for cow’s milk. 

Fast and Easy Fettucine Alfredo

You don’t need cow’s milk to create a creamy pasta sauce. This pasta recipe includes soy milk, garlic powder and olive oil.  

Mashed Sweet Potatoes

Mashed sweet potatoes are comfort food at its best. This take on the time-honored classic is tasty and filling. 

Next steps

Now that you know all about soy milk’s strengths, head down to your grocery store so you can add this beverage to your kitchen. It works great as a drink or as a substitute for dairy milk in your favorite recipes. 

As mentioned, soy milk is high in protein that can help you build muscle and burn fat. If you want an easy and convenient way to increase your protein intake even further, subscribe to Fresh ‘N Lean. We offer a Protein+ meal plan that includes healthy, high-protein foods, and we deliver straight to your door. 

The post Soy Milk: Nutrition Facts, Best Brands and More appeared first on Fresh n' Lean.

SUMMARY

A low-carb diet can support healthy weight loss and reduce your risk of developing diseases such as type 2 diabetes. To succeed at this eating plan, you need to know which foods to choose and which ones to avoid.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

More and more people these days are turning to a low-carb diet to help them achieve their health and fitness goals. 

This eating plan comes in different shapes and forms. In some low-carb diets, the emphasis is on protein. Other versions of this diet are high in fat to encourage something called ketosis. 

You can tailor a low-carb eating plan to meet your needs if you’re on a high-protein or paleo diet. It also works well for those on ketogenic eating plans, and it’s a great fit if you’re on the Atkins diet. Additionally, a low-carb diet can be customized to suit both vegans and meat eaters. 

A low-carb diet is great for healthy weight loss. And if you boost the protein content, you can use this eating plan to build muscle. 

Is a low-carb diet right for you? And if so, what steps can you take to make sure your experience with this popular eating plan is a success?

Keep reading if you want to:

• Know what a low-carb diet is
• Understand the ways in which carbs impact the body
• Learn about net carbs and their impact on your low-carb eating plan
• Gain insight into low-carb diet macros
• Understand which foods and beverages are suitable for inclusion in a low-carb diet
• Know which foods and beverages you should avoid if you’re looking to minimize carb intake
• Get the scoop on the health benefits of a low-carbohydrate diet
• Learn about tips that will help make your low-carb diet a success
• Access delicious low-carb recipes 

What is a low-carb diet?

A low-carbohydrate diet is one in which there is very little carb intake. Carbs are found in foods that are high in sugar. This applies to foods high in processed sugar, such as candy, as well as foods high in natural sugar, such as fruit. You’ll also find lots of carbs in starchy foods such as rice and potatoes. 

With a low-carb diet, foods that are starchy or sugary are replaced with choices that have much fewer carbs. The list of low-carb foods includes choices that are high in protein, such as beef and nuts. It also includes foods with high fat content, such as butter and coconut oil. 

There are different types of low-carb diets:

• Low-carb high-protein
• Low-carb vegan
• Keto
• Low-carb paleo

You can adjust your low-carb eating plan to suit your goals and preferences. 

How do carbs impact the body?

During the digestive process, carbs are broken down by the body into sugar, which is also referred to as glucose. This sugar is used as a source of energy, and it’s initially released into the blood. As your blood glucose levels rise, your body releases a hormone called insulin. Insulin is essential for moving sugar from the blood into the cells, where it can provide energy. 

There are two types of carbs: simple and complex.

Simple carbohydrates

Simple carbs are digested very rapidly. They send a quick burst of energy to the bloodstream. However, because these carbs are digested so quickly, your energy levels may plummet later on after the initial rush. 

You’ll find simple carbs in refined sugars, such as the white sugar that’s often used in foods that are highly processed. Refined sugars contain calories but lack minerals, vitamins and fiber; as a result, they can easily cause weight gain.  

Here are some examples of foods that contain refined sugars:

• Candy
• Corn syrup
• Table sugar
• Regular (non-diet) soda

You’ll also find simple carbs in more wholesome foods such as fruits and milk. These are known as naturally occurring sugars. They differ from refined sugars in that they typically come with minerals, vitamins and fiber. As such, they’re a better choice than refined sugars when it comes to health and weight management.  

Here are some examples of foods that contain naturally occurring sugars:

• Bananas
• Apples 
• Grapes 
• Cow’s milk
• Pears
• Raisins
• Figs
• Dates

Complex carbohydrates 

Complex carbohydrates are digested more slowly than simple carbs. As a result, there isn’t that quick high and eventual crash that you get with simple carbohydrates. Complex carbs cause glucose to be released into the bloodstream at a slower, steadier pace. 

You’ll find complex carbs in beans and starchy vegetables. They’re also present in grains such as brown rice. 

Some complex carbs are refined, while others come from unrefined, whole-food sources. Unlike refined carbohydrates, unrefined carbs come with vitamins, minerals and fiber. These nutrients aren’t present in refined carbohydrates, and this makes unrefined carbs a healthier choice.  

Here are some examples of foods that have refined complex carbs:

• White rice
• Flour
• White bread

These foods contain unrefined complex carbs:

• Garbanzo beans
• Brown rice
• Lentils
• Lima beans
• Oatmeal
• Peas

Health impact

Triglycerides are blood fats. They are an important indicator of metabolic health. According to the American Heart Association, high triglyceride levels are associated with conditions such as diabetes, heart disease and fatty liver.                     

Foods that are high in carbs – especially those that contain simple carbohydrates – can raise your triglyceride levels. As such, they may eventually put you at risk for ailments such as heart disease and diabetes. 

Simple or complex?

If you’re on a low-carb diet, your goal is to limit all carbs, whether they’re simple or complex. But knowing the difference between the two is important. 

If you’re including a small amount of carbs in your diet, it’s clear that complex carbs are a superior choice to simple carbohydrates. This stems from the fact that complex carbs contain nutrients that can benefit your health 

Total carbs vs. net carbs

If you want to fully understand how a low-carb diet works, it’s essential to know a little bit about the difference between total carbs and net carbs. 

This is a great time to talk about the ways in which carbs differ when it comes to digestibility. Some are carbs are digestible, while other pass through the body undigested. 

A digestible carbohydrate will impact your body in all the ways that carbs typically do. However, if you consume a carb that is undigestible, your body won’t process it. It will simply be eliminated, and it won’t affect your body and your health in the ways that a typical carb would. 

Fiber contains carbs. However, fiber isn’t digestible by the body. As a result, the carbs in fiber are eliminated by the body without being digested. The same is true of carbs found in sugar alcohols such as erythritol. These carbs pass through the body without being processed. 

That brings us to the difference between total carbs and net carbs. 

• Total carbs are the total amount of carbohydrates that a food contains. This includes carbs from fiber. 
• Net carbs focus only on carbs that the body is able to digest. As a result, carbs from fiber and sugar alcohols aren’t included in this calculation. 

This means that net carbs equal total carbs minus carbs from fiber and sugar alcohols. 

The nutrition labels on low-carb foods will often list net carbs. This can be helpful as you map out how many carbs you plan to consume each day.

Low-carb diet macros

Before we dive into low-carb diet macros, it’s important to lay the groundwork by explaining a couple of concepts: ketosis and the ketogenic diet. 

Ketosis and the ketogenic diet

As mentioned, the body typically relies on sugar for energy. Sugar comes from carbs. 

If sugar is restricted due to a low-carb diet, the body will be forced to use other sources of energy. If you’re eating a diet with very few carbs and lots of fat, the body will get its energy from fat. 

When this happens, you enter a state called nutritional ketosis. Ketosis can have a favorable impact on blood sugar levels, and it may also support weight loss. 

There is a particular type of low-carb diet that emphasizes ketosis. It’s called a ketogenic diet, and it includes very few carbs and lots of fats. 

Macro basics

That takes us to low-carb diet macros. 

What exactly is a macro, anyway? The term macro refers to macronutrient ratios. Food has three main types of macronutrients: fats, carbs and protein. A food’s macro lets you know its breakdown when it comes to protein, carbs and fats. 

There are different types of low-carb diets, and they each have varying rules when it comes to carb intake. Depending on the type of low-carb diet, total carbohydrate intake can range from 5 percent or less to 35 percent. 

Low-carb high-fat

A keto diet is the most aggressive type of low-carb diet there is. As such, relative to other low-carb diets, a keto diet has fewer carbohydrates. It’s also highest in fat. 

The macro for a ketogenic diet looks like this:

• 55 to 60 percent of calories from fat
• 30 to 35 percent of calories from protein
• 5 to 10 percent of calories from carbs

A keto diet is low in carbs and high in fats. However, not all low-carb high-fat diets are ketogenic. 

Typically, you need to be getting 10 percent or less of your calories from carbs to be kicked into ketosis. There are some high-fat low-carb diets with a carb ratio of more than 10 percent. These eating plans have some of the same benefits of a keto diet; they can even out your blood sugar levels. However, they won’t put you into ketosis. 

A low-carb high-fat diet with a carb ratio of more than 10 percent may be appealing if you want an eating plan that’s similar to keto but less restrictive. This diet can also be useful for those seeking to make a gentle and gradual transition into a keto eating plan. 

Low-carb high-protein

Another choice to consider is a low-carb high-protein diet. With this eating plan, you’re consuming few carbs and lots of protein. The macro for a high-protein diet may look like this:

• 30-35 percent of calories from protein
• 25 percent of calories from carbs 
• 40 to 45 percent of calories from fat

How many carbohydrates should I consume on a low-carb diet?

We’ve established that with a low-carb diet, carb intake can range from less than 5 percent to about 35 percent of total calories. 

How does this translate into actual carbs?

Well, the Mayo Clinic reports that 240 calories from carbs is roughly equal to about 60 grams of carbohydrates. 

If you are consuming 2,000 calories a day and want to eat low-carb, you need to make sure that no more than 35 percent of your diet is made up carbs. This translates into 700 calories or 175 grams of carbohydrates. 

Low-carb food list

Now that you know the basics regarding a low-carb diet, it’s time to get into a few specifics regarding the types of food you can consume on this eating plan. 

Below, we’ve listed some low-carb foods. We’ve included each food’s net carb count per 100 grams. This will help guide you as decide how to work these foods into your low-carb diet.

Our figures are sourced from data gathered by the U.S. Department of Agriculture (USDA).

Meats

All the meats listed below have zero net carbs: 

• Broiled ground lamb
• Pan-fried beef hamburger
• Veal bratwurst
• Roasted turkey drumstick
• Roasted turkey thigh
• Grass-fed ground bison (cooked)
• Roasted lean buffalo
• Roasted ham
• Braised pork loin
• Prime rib steak
• Roasted chicken drumsticks
• Ostrich steak
• Chuck steak
• Roasted chicken leg
• Broiled ground beef patty
• Roasted pork tenderloin
• Roasted chicken wings
• Skirt steak
• Deer tenderloin (cooked)
• Roasted pork backribs
• Ribeye steak
• Beef chuck pot roast
• Roast duck
• Roast goose
• Pork loin
• Emu steak 
• Pork chops
• Broiled turkey patties
• Braised beef shortribs
• Grilled porterhouse steak
• Grilled T-bone steak
• Roasted wild boar
• Braised beef or chuck stew
• Lamb shank
• Grilled top round steak
• Top blade chuck steak
• Cooked ground pork

These meats have minimal net carbs:

• Canned ham – 0.3 grams
• Cured ham – 0.4 grams
• Pork bologna – 0.7 grams
• Dry pork and beef salami – 0.7 grams
• Salami – 1.2 grams
• Pepperoni – 1.2 grams
• Low-fat pastrami – 1.5 grams
• Turkey salami – 1.5 grams
• Dry pork salami – 1.6 grams
• Pan-fried bacon – 1.7 grams
• Cured smoked beef – 1.9 grams
• Pork beerwurst – 2.1 grams 
• Sweet Italian sausage – 2.1 grams
• Chicken hot dog – 2.7 grams
• Pork bratwurst – 2.9 grams
• Chorizo – 3.8 grams 
• Turkey hot dog – 3.8 grams
• Lamb liver (cooked) – 3.8 grams

Fish and seafood

These fish and seafood items all have zero net carbs:

• Atlantic mackerel (cooked)
• Northern pike (cooked)
• Coho salmon (cooked)
• Raw pink salmon
• Atlantic herring
• Canned sardines 
• Atlantic perch
• Smelt (cooked)
• Sturgeon (cooked)
• Trout (cooked)
• Tilefish (cooked)
• Canned white tuna
• Raw yellowfin tuna
• Whiting (cooked)
• Farmed Atlantic salmon
• Crayfish (cooked)
• Canned sockeye salmon
• Canned pink salmon
• Tilapia (cooked)
• Cod (cooked)
• Kippered herring 
• Canned anchovies
• Alaska pollock (cooked)
• Pompano (cooked)
• Haddock (cooked)
• Halibut (cooked)
• Alaskan king crab
• Blue crab
• Sea bass (cooked)
• Lobster (cooked)
• Snapper (cooked)
• Swordfish (cooked)
• Catfish (cooked)
• Striped bass (cooked)
• Pacific herring (cooked)
• King mackerel (cooked)
• Sablefish (cooked)
• Turbot (cooked)
• Orange roughy (cooked)
• Grouper (cooked)
• Canned blue crab
• Mahimahi (cooked)
• Walleye pike (cooked)
• Skipjack (cooked)
• Queen crab (cooked)

These fish and seafood choices have minimal net carbs:

• Blue crab cakes – 0.5 grams 
• Dungeness crab (cooked) – 1 gram
• Shrimp (cooked) – 1.5 grams
• Cuttlefish (cooked) – 1.6 grams
• Baked conch – 1.7 grams
• Fish roe (cooked) – 1.9 grams
• Spiny lobster (cooked) – 3.1 grams
• Raw scallops – 3.2 grams
• Raw clams – 3.6 grams
• Octopus (cooked) – 4.4 grams
• Clams (cooked) – 5.1 grams

Vegetables

These veggies all have a low net carb count:

• Rapini – 0.2 grams
• Alfalfa sprouts – 0.2 grams
• Endive – 0.3 grams
• Kale – 0.3 grams
• Beet greens – 0.6 grams
• Watercress – 0.8 grams
• Cilantro – 0.9 grams
• Canned asparagus – 0.9 grams
• Bamboo shoots (cooked) – 0.9 grams
• Sour pickled cucumber – 1.1 grams
• Butterhead lettuce – 1.1 grams
• Bok choy – 1.2 grams
• Celery – 1.4 grams
• Spinach – 1.4 grams
• Sauerkraut – 1.4 grams
• Dill pickles – 1.4 grams
• Collards – 1.4 grams
• Mustard greens – 1.5 grams
• Radishes – 1.8 grams
• Cooked okra – 2 grams
• Swiss chard – 2.1 grams
• Zucchini – 2.1 grams
• Stir-fried white button mushrooms – 2.2 grams
• Canned palm hearts – 2.2 grams
• Summer squash – 2.3 grams
• Sauteed green bell peppers – 2.4 grams
• Portobello mushrooms – 2.6 grams
• Kohlrabi – 2.6 grams
• Tomatoes – 2.7 grams
• Eggplant – 2.9 grams
• Crookneck summer squash – 2.9 grams
• Green bell peppers – 2.9 grams 
• Cauliflower – 3 grams 
• Cucumber – 3.1 grams
• Cabbage – 3.3 grams
• Purslane – 3.4 grams
• Broccoli – 4 grams

Nuts and seeds

These nuts and seeds have minimal net carbs:

• Flax seeds – 1.6 grams
• Dried pili nuts – 4 grams
• Brazil nuts – 4.2 grams
• Pecans – 4.3 grams 
• Dried pumpkin and squash seeds – 4.7 grams
• Hemp seeds – 4.7 grams

Dairy and egg products

These dairy products all have zero net carbs:

• Whipped butter
• Ghee 
• Soft goat cheese

These dairy and egg products have minimal net carbs:

• Gruyere cheese – 0.4 grams
• Brie cheese – 0.5 grams
• Camambert – 0.5 grams
• Egg omelet – 0.6 grams
• Raw eggs – 0.7 grams
• Monterey cheese – 0.7 grams
• Raw egg whites – 0.7 grams
• Poached eggs – 0.7 grams
• Fried eggs – 0.8 grams
• Hard boiled eggs – 1.1 grams
• Swiss cheese – 1.4 grams
• Scrambled eggs – 1.6 grams
• Mozzarella cheese – 1.7 grams
• Low-fat cheddar cheese – 1.9 grams
• Sharp cheddar cheese – 2.1 grams
• Gouda cheese – 2.2 grams
• Low-fat cottage cheese – 2.7 grams
• Heavy whipping cream – 2.8 grams
• Light whipping cream – 3 grams
• Hard grated parmesan – 3.2 grams
• Cheddar cheese – 3.4 grams
• Cottage cheese – 3.4 grams
• Nonfat Greek yogurt – 3.6 grams
• Raw egg yolks – 3.6 grams
• Feta cheese – 3.9 grams
• Plain Greek yogurt – 4 grams

Beans 

These foods all originate from beans, and they’re low in net carbs:

• Firm tofu – 0.5 grams
• Soft tofu – 1 gram
• Boiled soybeans – 2.4 grams

Low-carb beverage list

We’ve listed each beverage’s net carb count per 100 grams. Again, our figures come from USDA data.

These beverages have zero net carbs:

• Water
• Unflavored soy protein powder
• Black tea
• Coffee
• Green tea
• Hibiscus tea
• Malt liquor 
• Rum 
• Vodka
• Club soda

These beverages have a low net carb count:

• Unsweetened almond milk – 1.1 grams               
• Soy milk – 1.2 grams
• Vitamin fortified water – 1.3 grams
• Light beer – 1.6 grams 
• Espresso – 1.7 grams
• Pino blanc – 1.9 grams
• Pinot gris – 2.1 grams 
• Chardonnay – 2.2 grams
• Pinot noir – 2.3 grams
• Merlot – 2.5 grams
• Red wine – 2.6 grams 

Foods to avoid or minimize on a low-carb diet 

Below, we’ve listed some foods to avoid or minimize on your low-carb eating plan.

Each food’s net carb count per 100 grams is included, sourced from USDA data.

Grains and pasta

• Oat bran – 50.8 grams
• Pasta (cooked) – 29.1 grams
• Rice bran –  28.7 grams
• White rice – 27.8 grams
• Pearled barley (cooked) – 24.4 grams
• Egg noodles (cooked) – 24 grams
• Brown rice – 24 grams
• Kamut (cooked) – 23.3 grams
• Rice noodles (cooked) – 23 grams
• Spelt (cooked) – 22.5 grams
• Millet (cooked) – 22.4 grams
• Couscous (cooked) – 21.8 grams 
• Japanese soba noodles – 21.4 grams
• Wild rice (cooked) – 19.5 grams 
• Quinoa (cooked) – 18.5 grams
• Roasted buckwheat groats – 17.2 grams 
• Teff (cooked) – 17.1 grams
• Amaranth (cooked) – 16.6 grams
• Bulgur (cooked)– 14.1 grams 
• Yellow cornmeal (grits) – 13.2 grams
• Oatmeal (cooked) – 10.3 grams

Fruits

• Prunes – 89.1 grams
• Peaches (dried) – 83.2 grams
• Apricots (dried) – 82.9 grams
• Bananas (dried) – 78.4 grams
• Sweetened dried cranberries – 77.5 grams
• Raisins – 74.8 grams
• Zante currants – 72.6 grams
• Sweetened dried blueberries – 72.5 grams
• Medjool dates – 68.3 grams
• Goji berries (dried) – 64.1 grams
• Figs (dried) – 54.1 grams
• Plaintains – 30.2 grams
• Durian – 23.3 grams
• Custard-apple – 22.8 grams
• Jackfruit – 21.8 grams 
• Bananas – 20.2 grams
• Red or green grapes – 17.2 grams
• Fuyu persimmon – 15 grams
• Cherimoya – 14.7 grams
• Pomegranates – 14.7 grams
• Mangos – 13.4 grams

Beans and lentils

• Falafel – 31.8 grams
• Dry-roasted soybeans – 20.9 grams
• Chickpeas (cooked) – 19.8 grams
• Large white beans (cooked) – 18.8 grams
• Adzuki beans – 17.5 grams
• Pinto beans (cooked) – 17.2 grams 
• Canned baked beans – 17 grams
• Kidney beans – 16.4 grams
• Hummus – 16.1 grams 
• Navy beans – 15.6 grams
• Blackeyed peas (cooked) – 15.3 grams
• Black beans – 15 grams
• Broad beans – 14.3 grams
• Great Northern beans – 14.1 grams
• Lima beans – 13.9 grams
• Split peas – 12.8 grams
• Lentils (cooked) – 12.2 grams

Fish and seafood

• Whelk (cooked) – 15.5 grams
• Imitation crab meat – 14.5 grams
• Abalone (cooked) – 11.2 grams

Dairy and egg products

• Dried whey powder – 73.5 grams
• Sweetened condensed milk – 54.4 grams
• Gjetost cheese – 42.7 grams
• Ice cream cookie sandwich – 38.4 grams
• Non-fat chocolate yogurt – 22.3 grams
• Soft-serve chocolate ice cream – 21.5 grams
• Non-fat vanilla yogurt – 17 grams
• Fat-free sour cream – 15.6 grams

Nuts and seeds

• Japanese chestnuts (dried) – 81.4 grams
• Chinese chestnuts (dried) – 79.8 grams
• Ginkgo nuts (dried) – 72.5 grams
• Lotus seeds (dried) – 64.5 grams
• Acorns (dried) – 53.7 grams
• Roasted chestnuts – 52.4 grams
• Coconut (dried) – 44.4 grams
• Shredded coconut meat – 43.2 grams
• Cashews – 26.9 grams
• Cashew butter – 25.6 grams
• Peanut butter – 18.3 grams
• Tahini – 16.9 grams
• Pistachio nuts – 16.6 grams
• Dry-roasted sunflower seeds – 13 grams
• Dry-roasted peanuts – 12.9 grams

Beverages to avoid or minimize on a low-carb diet

These beverages are relatively high in carbs.

We’ve shown each beverage’s net carb count per 100 grams, as sourced from USDA data.

• Cocoa mix powder – 80 grams
• Powdered instant coffee – 75.4 grams
• Unsweetened lemon instant tea – 73.5 grams
• Chocolate drink powder – 59.2 grams
• Slimfast shake mix – 55.8 grams
• Unsweetened decaffeinated instant tea – 50.2 grams
• Coffee liqueur – 46.8 grams
• Fruit punch frozen concentrate – 41 grams
• Citrus fruit juice frozen concentrate – 40 grams
• Orange drink frozen concentrate – 38.9 grams
• Whey protein powder – 29.1 grams
• Cranberry-apple juice – 15.9 grams
• Daiquiri – 15.7 grams
• Canned grape drink – 15.7 grams
• Minute Maid Lemonada Limeade – 13.8 grams
• Sweet dessert wine – 13.7 grams
• Late harvest white wine – 13.4 grams
• Cream soda – 13.3 grams
• Orange juice drink – 13.2 grams
• Rockstar energy drink – 12.7 grams
• Sweetened ready-to-drink milk-based coffee – 12.6 grams
• Orange soda – 12.3 grams
• Kiwi strawberry juice drink – 12.3 grams
• Cranberry juice cocktail – 12.3 grams
• Minute Maid Lemonade – 12.1 grams
• Dry dessert wine – 11.7 grams
• Fortified acai berry drink – 11.6 grams
• Horchata – 11.5 grams
• Ice mocha – 11.4 grams

Health benefits of a low-carb diet

A low-carb diet offers these health benefits:

1. Supports healthy weight loss

Low-carb diets can help you achieve healthy weight loss. 

Research shows that low-carb diets can naturally reduce your appetite. As a result, people on this diet tend to eat fewer calories. This ultimately results in weight loss. 

2. Reduces harmful abdominal fat

There are different types of fat on your body. 

Abdominal fat that lodges around your organs can be dangerous. This type of fat is linked with conditions such as inflammation and insulin resistance. These conditions can eventually develop into ailments such as type 2 diabetes and cardiovascular disease. 

Studies have shown the low-carb diets are excellent at reducing or eliminating harmful abdominal fat. In so doing, low-carb diets may reduce your risk of heart disease and type 2 diabetes. 

3. Lowers triglycerides 

As previously mentioned, triglycerides are fat molecules that travel in the bloodstream. High triglyceride levels have been associated with conditions such as heart disease. 

Studies show the low-carb diets cause a dramatic reduction in triglyceride levels. As such, this eating plan may lower your risk of heart disease. 

4. Lowers blood sugar levels

High blood sugar has been linked with conditions such as type 2 diabetes. 

Research indicates the a low-carb diet can lower your blood sugar if it’s high, and bring it to healthy levels. 

One study looked at people with type 2 diabetes. After six months on a low-carb diet, 95 percent had lowered their blood sugar levels. As a result, they were able to reduce or eliminate their blood sugar medication. 

5. May lower blood pressure

Many people suffer from high blood pressure. This condition has been linked with ailments such as heart disease, stroke and kidney failure.

Studies show that low-carb diets are an effective tool in lowering blood pressure. As such, this eating plan may be able to reduce your risk of experiencing a heart attack or a stroke. 

6. May reduce LDL cholesterol levels

High low-density lipoprotein (LDL) cholesterol levels have been linked with heart attacks.

Research indicates that low-carb diets can work to lower LDL cholesterol levels. This means they can help improve heart health and reduce the likelihood of a heart attack.  

7. May help treat certain brain disorders

The ketogenic diet has been used for many years to treat epilepsy in children. 

Studies show that ketogenic and other low-carb diets may also be therapeutic for brain conditions such as Alzheimer’s and Parkinson’s disease. 

Low-carb diet tips

These tips will help you accomplish your health and fitness goals while following a low-carb diet:

1. Know your carb counts and serving sizes

Success on a low-carb diet is all about restricting carb intake. This requires you to get familiar with the carb counts of the foods you eat.

Do the research necessary to calculate how many net carbs are in the foods you want to include with your diet. And get a sense of what a relevant serving size looks like, since the carbs provided by a food will vary based on quantity.

2. Plan ahead

When you’re following a fairly restrictive eating plan such as a low-carb diet, spontaneity doesn’t work. To succeed, you’ll need to carefully plan your meals.

It’s a good idea to set some time aside to figure out which meals you want to have during the week ahead. You can then shop for these meals on your next visit to the grocery store. 

3. Do some meal prep

Preparing your meals in advance can help make sure the food you eat meets the requirements of your low-carb diet. You may also find that meal prep frees up your schedule by consolidating your cooking and reducing the time spent in the kitchen.

Here are some examples of low-carb meals you can prepare in advance:

• Protein pancakes
• Greek yogurt
• Grilled salmon
• Stir-fried shrimp and mushrooms with no rice
• Scrambled eggs
• Cauliflower rice

4. Travel with low-carb snacks

If you’re on the road, take low-carb snacks with you. These snacks will help you avoid temptation; they’ll ensure that you always have a low-carb food available if hunger strikes. 

Here are some examples of low-carb snacks:

• Hard-boiled eggs
• Greek yogurt
• Cheddar cheese
• Brazil nuts
• Pecans
• Kale chips

5. Make substitutions 

In some cases, you can dramatically change a meal’s carb content by making substitutions. Here are some examples:

• Ditch the bun on your burger and replace it with lettuce leaves
• Choose lettuce leaves instead of taco shells
• Use a cauliflower-based pizza crust instead of one with wheat flour
• Replace traditional pasta with noodles made from zucchini or cucumbers

Low-carb recipes

These recipes will add zing and excitement to your low-carb diet:

Keto “Potato” and Leek Soup

This delicious keto recipe replaces potatoes with a low-carb substitute: cauliflower. The end result is creamy comfort food for your soul. 

Keto Sandwich Bread Recipe

Does your low-carb diet have you missing the taste of bread? This nourishing substitute uses flaxseed meal and almond flour instead of traditional flour. It’s low in carbs and keto-friendly. 

Keto Brownies

Sugar is high in carbs, but that doesn’t mean you have to say goodbye to sweet treats on your low-carb diet. These mouthwatering brownies include monkfruit, a low-carb sweetener. 

Easy Tempeh Chile

Suitable for vegans, this awesome chili has just 9 carbs per serving. 

Apricot-Glazed Brisket

There’s nothing like a brisket to leave you feeling full and satisfied. This recipe uses apricot preserves to add a touch of sweetness. 

Asian Lobster Salad

Who doesn’t love a good lobster salad? This version adds Asian flavor with ingredients such as tamari and Chinese cabbage, 

Next steps

Now you have a complete understanding of all the key aspects of a low-carb diet. This knowledge will give you the insight you need to thrive on this eating plan. Make a shopping list and head to the grocery store so you can get started on stocking your low-carb kitchen. 

If you’d rather skip the grocery shopping and cooking, subscribe to Fresh N’ Lean. Our Keto and Low-Carb Vegan meal plans are designed for those who are following low-carb diets. Fresh N’ Lean’s food is chef-prepared and organic, and we deliver it straight to your doorstep.  

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