Nutritious, quality food can be pricey, even without inflation raising the prices even more. It seems easier and less costly to go for those grab-and-go snacks, especially when they’re at a 2-for-1 price. The good news is that healthy eating on a budget can be done!  

In fact, eating healthy only costs about $1.50 more per day than unhealthy eating! 

You can save money while still buying whole foods and other good-for-you ingredients using this helpful “how to eat healthy on a budget” guide.  

Table of Contents 
Groceries Least Affected By Inflation
Example Shopping List 
Tips for Planning Meals Ahead of Time 
– Create Weekly Menus
– Look for Recipes That Use Common Ingredients 
– Let Someone Else Cook for You
– Write a Grocery List & Stick to It 
– Buy Whole Foods Whenever Possible 
– Generic is Your Friend 
– Replace Meat with Other High-Protein Foods 
Healthy Recipes Using Common Ingredients 

Groceries Least Affected by Inflation 

This is a list of foods that haven’t been hit nearly as hard by inflation as other foods have. They are extremely healthy and can be used in all types of cheap healthy food recipes for your weekly meal prep! 

 
· Rice 
· Whole vegetables (specifically onions and potatoes) 
· Whole fruits (specifically strawberries, cucumbers, bananas, apples) 
· Canned fish & seafood 
· Beef roast 
· Pork chops 
· Steak 

Example Shopping List 

Learning how to eat healthy on a budget starts with learning which ingredients are the most useful. While you might have a hard time making meals using only the above, this is an example shopping list you can use to stock up on healthy, affordable ingredients.  

Seasonal groceries: 

SPRING 
Apricots, avocados, pineapples, strawberries, broccoli, artichokes, asparagus, mushrooms, peas 

SUMMER 
Blackberries, blueberries, cherries, peaches, plums, watermelon, eggplant, green beans, tomatoes, summer squash, zucchini, corn 

FALL 
Grapes, kiwi, pears, Brussel sprouts, parsnips, sweet potatoes, turnips, kale, cauliflower, figs, mangoes 

WINTER 
Oranges, grapefruit, potatoes, winter squash, carrots, onions, cabbage, apples, lemons, pears 

Year-Round:  
· Chickpeas 
· Tofu 
· Frozen veggies 
· Whole grain bread 
· Dried pasta 
· Pasta sauce 
· Spices 
· Flour 
· Canned fish 
· Canned chicken 
· Canned or dried beans 
· Nuts and nut butters 
· Rolled oats 
· Whole grain wraps

Stock up on pantry staples like dry pasta, rice, canned tomatoes, frozen fruits and vegetables, onions, potatoes, spices, and flours. Eggs and chicken are also great to have on hand, but they are currently being affected by market inflation, and might be hard to fit into the weekly budget.  

Tips for Planning Meals Ahead of Time 

Planning is the key to success, so to make sure you succeed in eating healthy on a budget, knowing what you’re going to eat is the first step. Meal planning for the week will give you a clear picture of what you need to buy, prep, and how much time it will take to cook.  

Create Weekly Menus

Starting on Sunday, decide what you’ll be eating for the week. Making meals in bulk comes in handy for this, especially when you consider this is planning about 21 meals total! Creating a menu that uses similar ingredients can also help.  

Scan your cabinets and fridge to see what you already have so you’re not buying ingredients you already have. Make sure none are expired or going bad! 

Meal planning websites like Eat This Much can help you figure out meals you can eat that fit into your diet, if you’re looking for some new meal ideas! There is also My Fridge Food which lets you check off ingredients you have at home, and it will give you recipes you can make from what’s already in your fridge. 

Look for Recipes That Use Common Ingredients 

Using the same ingredients for multiple recipes reduces food waste and maximizes your grocery list to its fullest potential. Though the ingredients are the same, that doesn’t mean the meals have to be!

Spices, herbs, and methods of cooking can help you create many different dishes with unique flavors. To eat healthy on a budget, sometimes you have to get creative!

Cooking Shortcuts 

Cooking in large batches is also a great idea for saving time and money. Bulk items last for days (sometimes weeks!) and can be reused in recipes like stews, salads, and soups so you won’t get bored of your week-to-week menu.

Chicken, for example, is a great healthy ingredient that works well in many dishes, can be prepared ahead of time, refrigerated or frozen, and reheated for multiple meals. 

Let Someone Else Cook for You 

Meal subscriptions are inexpensive ways to have meal prep taken care of every week! Choose a meal plan like Protein+, Mediterranean, or Vegan to meet your budget AND nutrition needs with food costing as little as little as $8.99 a meal.

Plus, you save the time and gas it would take you to go to the store and meal prep, which puts even more money back in your pocket. 

Write a Grocery List & Stick to It 

Once you have an idea of what you want to make for the week, write out a grocery list! Include everything from spices to proteins and sides to make a complete meal you’ll enjoy eating.  

It’s easy to get distracted at the grocery store and pick grab-and-go snacks or other tempting items that will set you off-budget. As a rule, never go to the grocery store hungry!

Also try to go as early in the morning as you can, as this is the time when stores are fully stocked, are less crowded, and you aren’t as fatigued as you would be at the end of the day, which will lead to better food shopping decisions.  

If you’re on a tight budget, ordering your groceries for delivery can also help you stay on track without taking up too much time. Seeing the total before you check out is a great reminder to stay within your budget!  

Buy Whole Foods Whenever Possible  

Less processed foods like whole grains, canned beans, and fruit are often less expensive than say, white bread, refried canned beans, and canned fruit and are easier to buy in larger quantities for less!  

Some foods are more affordable in less processed forms. For example, a block of uncut cheddar is more affordable than bagged shredded cheddar because of the cellulose coating used to make packaged cheese look fresher on the store shelves. 

Buying pre-cut or frozen veggies can cut prep time in half though they can sometimes cost more, so watch out! If you have the room in your budget for them, pre-prepared veggies and fruits are just as healthy as whole-bought so long as they aren’t preserved with any sugars or oils. 

In-season fruits and vegetables will also cost less, as there is more in stock, which lessens the demand. Go for in-season produce as often as you can. 

Generic is Your Friend 

The trick to eating healthy meals on a budget can go beyond coupon clipping and bargain-hunting (though those help too!) Name brand items are pricier than their generic counterparts. If you compare groceries, you’ll notice the generic brand is often more affordable and has the same ingredients as the name brand.

Almost all grocery stores will carry generic versions of popular name brands which can save you a lot in the end without sacrificing quality.

Replace Meat with Other High-Protein Foods 

Meat isn’t always in the budget, and market prices can inflate the cost of chicken, turkey, and other animal proteins. Eating other protein-rich foods like legumes, eggs, canned fish, and tofu are nutritious options that will keep you as full as meat does.  

Healthy Recipes Using Common Ingredients 

1. Healthy Tuna Bake 
Calories: 195 Fat: 11g Carbs: 18g Protein: 14g 

Ingredients: Butternut squash, onion, garlic, olive oil, canned tuna, chopped tomatoes, spinach, feta, bay leaf, chives, tomato puree, sea salt, paprika

2. Pasta Puttanesca 
Calories: 132 Fat: 12g Carbs: 6g Protein: 2g 

Ingredients: Tomato puree, olive oil, garlic, black olives, capers, anchovies, pasta, salt & pepper, crushed red pepper

3. Strawberry Baked Oatmeal 
Calories: 196 Fat: 5g Carbs: 33g Protein: 7g 

Ingredients: Strawberries, milk, banana, rolled oats, chia seeds, cinnamon, vanilla extract 

4. Sweet Potato & Cauliflower Rice Bowl 
Calories: 344 Fat: 18.1 Carbs: 39g Protein: 10.7g 

Ingredients: Sweet potato, olive oil, orange juice, lime juice, cilantro, garlic, cauliflower, black beans, avocado, Pico de Gallo sauce, cumin, oregano, salt & pepper

5. Vegetarian Enchilada Bake 
Calories: 286 Fat: 11g Carbs: 37g Protein: 12g 

Ingredients: Zucchini, red pepper, olive oil, garlic, corn, black beans, salsa, cilantro, tortillas, cheddar, spices 

6. Baked Pork Chops 
Calories: 302 Fat: 17g Carbs: 1g Protein: 34g 

Ingredients: Pork chops, paprika, garlic powder, cooking spray, salt & pepper

7. Crockpot Pot Roast 
Calories: 417 Fat: 12g Carbs: 23g Protein: 52g 

Ingredients: Lean eye of round beef roast, white onion, carrots, baby red potatoes, Worcestershire sauce, vegetable broth, parsley, thyme, garlic & onion powder, cornstarch, salt & pepper

To learn more about how to eat healthy on a budget, check out this blog on good milk alternatives to buy when dairy prices go up, even more healthy food recipes, strategies for succeeding on a Whole30 diet (which emphasizes eating whole foods including beef!), and examples of weekly meal plans and prepping.

The post How to Eat Healthy on a Budget (Shopping List + Recipes) appeared first on Fresh n' Lean.

Have you ever opted to work through lunch on a busy workday in order to get more done? Most Millennials say they skip lunch to “get ahead“ at work, but is this a smart move? You always hear that breakfast is “the most important meal of the day,” but lunch is pretty important too – it fuels the second half of your day and has a huge effect on your physical and mental performance. 

Why is Lunch Such a Big Deal? 

Not eating a balanced lunch complete with healthy fats, proteins, vitamins, and more means less energy in the afternoon (and no, pecking at that bag of trail mix throughout the day doesn’t count as lunch!)  

Skipping lunch can leave you feeling sluggish, tired, slow, and generally just NOT in the mood to do anything productive. If you pass on your break to finish a big work assignment, you might be doing more harm than good!  

What Happens To Your Body When You Skip Lunch 

When you skip lunch, you get overly hungry and usually end up reaching for easy, quick, high-calorie foods that you’ll likely regret an hour later – AKA a major midday carbo load.  

If you’ve ever found yourself craving carbs during the day it’s probably because you’re not getting the nutrients you need. When you miss a meal or overcompensate with highly processed foods your body goes into “survival mode.” 

Basically, your decision-making abilities get overtaken by your body’s natural response to skipping lunch and you start making bad food choices. In fact, skipping lunch can also lower the quality of your diet which can lead to major health problems down the road.  

Your Health Suffers When You Don’t Eat 

Is it really that bad to skip a meal? Studies show that both your mental and physical health takes a hit when you don’t do lunch properly — that is, if you skipping it altogether, or eat too much or too little during the day! It’s all about finding the sweet spot to keep you performing at and feeling your best.

What Should You Be Eating for Lunch? 

When you think “lunch”, you probably imagine leftovers, sandwiches, or some takeout down the street from the office. The good news is you don’t need to follow a formula when it comes to your lunch. As long as you avoid carb-heavy foods like white bread and include a rotating variety of vegetables, fruit, protein, and whole grain you’ll be on the right track.  

When it comes to eating right you don’t need to try to squeeze in every tier on the food pyramid into one meal. Instead, your goal should be to balance out the meals you eat throughout the day with a healthy serving from each food group. 

You also don’t need to stuff yourself full of salads either! While leafy greens can help, losing weight, staying healthy, and meeting all your fitness goals isn’t contingent on a diet made up exclusively of kale. Making a few substitutions in your diet can make a big difference. For example, swapping out butter for olive oil when cooking, or eating fresh or frozen fruit instead of dried.  

Bottom line… 

Lunch should be your priority. If you want to get ahead at work, take your break. Studies show that workers who take a consistent lunch break report feeling more refreshed, productive, and happier. Plus, fueling the second half of your day is a big part of job performance and mental clarity. You’re not doing you or your boss any favors by being hungry! 

The post The Impact of Lunch appeared first on Fresh n' Lean.

SUMMARY

A keto eating plan can keep your blood sugar low and help your body burn fat. However, the success of your keto diet depends on the foods you eat – it’s essential to know which foods to steer clear of and which ones to seek out. Having a keto food list on hand can help you make intelligent choices. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Some foods support a keto diet; others, not so much.

The keto diet requires you to stay in ketosis to get results. To make this happen, you need to consume foods that are low in net carbs. If your daily carb intake gets too high, it could kick you out of ketosis. And you also need to eat foods that have lots of healthy fat.

That’s why having a keto food list is essential. A list of keto-friendly foods can provide vital guidance on your journey. It can tell you which foods support your keto eating plan. And it can let you know about the foods you need to avoid if you want to have a successful keto journey. 

Let’s look at foods to include and avoid on your keto path. 

In this article, we will:

• Provide a keto diet food list that shares some of the best proteins, dairy, vegetables, nuts, seeds, nut butter, fruits, healthy fats and beverages for your keto diet
• Share a list of foods to avoid on your keto journey
• Offer some tips that will help you keep your carbohydrate intake low and stick to your keto eating plan

Keto food list

One of the most appealing things about the keto diet is that it includes delicious and satiating foods. Here is a list of keto-friendly foods to support you on your journey. 

List of keto foods for protein

Protein is essential for good health. It contains amino acids that help the body build muscle and burn fat. Here are some keto-approved protein sources to add to your grocery list: 

• Beef – seek out grass-fed beef since it has more healthy omega-3 fatty acids than beef from commercially raised animals
• Bacon
• Eggs – make sure to include the yolk since the yolk is the source of most of an egg’s nutrients
• Lamb
• Poultry – dark meat is preferable for keto dieters since it’s higher in fat
• Bison
• Pork
• Organ meat, such as liver and tongue
• Fatty fish, such as mackerel and salmon
• Low-carb shellfish, such as crab, shrimp and lobster – note that shellfish such as oysters and octopus are higher in carbs, which makes them less keto-friendly

Keto food list for dairy

Not all dairy foods are compatible with a keto diet. For example, milk is off-limits because it contains sugar in the form of lactose and is too high in carbs to support ketosis. However, many dairy foods work well with a keto eating plan. Here are some tasty choices: 

• Cheddar cheese
• Blue cheese
• Brie
• Greek yogurt – an excellent protein source that can help diminish appetite
• Camembert cheese
• Colby jack cheese
• Cottage cheese
• Pepper jack cheese
• Swiss cheese
• String cheese
• Romano cheese
• Provolone cheese
• Cream cheese
• Feta cheese
• Goat cheese 
• Havarti cheese
• Limburger cheese
• Manchego cheese
• Parmesan cheese
• Heavy cream
• Half-and-half
• Sour cream

Keto food list for nuts, seeds and nut butter

Nuts and seeds are excellent for keto dieters since they’re high in healthy fats. However, some nuts and seeds are lower in carbs than others, and these are your best choices for your keto diet. Here are some keto-friendly seeds and nuts:

• Pili nuts
• Flaxseeds
• Brazil nuts
• Pecans
• Hemp seeds 
• Pumpkin seeds
• Macadamia nuts
• Chia seeds
• Walnuts
• Pine nuts
• Almonds
• Almond butter
• Natural, unsweetened peanut butter

Keto food list for vegetables

Non-starchy vegetables work well for a keto diet and provide vital plant-based nutrition. Each vegetable listed below is an excellent choice for the keto dieter:

• Broccoli
• Cauliflower
• Celery
• Asparagus
• Bok choy
• Bell peppers
• Mushrooms
• Cucumber
• Turnips
• Brussels sprouts
• Okra
• Green beans
• Spaghetti squash
• Jicama
• Eggplant
• Tomatoes
• Spinach 
• Kale
• Romaine lettuce
• Arugula
• Escarole 
• Collard greens
• Swiss chard
• Cabbage

Keto food list for fruits

Some fruits – such as bananas – are high in sugar and aren’t a good match for the keto diet. However, some options are relatively low in sugar and carbs, and they provide nutrients that benefit your health. You can consume these fruits in moderation when following a keto eating plan. Here are some keto-friendly fruits:

• Blueberries
• Strawberries
• Blackberries
• Raspberries 

Keto food list for fats

The keto diet requires a high fat intake to get the job done. These fats support your keto eating plan:

• Butter
• Avocado
• Olives 
• Olive oil
• Ghee
• Coconut oil
• Unsweetened coconut milk
• Fish oil
• Avocado oil

Keto food list for beverages

The keto dieter should stay away from drinks with added sugar for best results. Round out your keto diet with these low-carb beverages:

• Unsweetened coffee
• Unsweetened tea
• Juiced keto vegetables
• Unsweetened almond milk
• Water
• Unsweetened sparkling water

Foods to avoid on a keto diet

Here are some foods to stay away from if you want to remain in ketosis:

• High-sugar fruits, such as mangoes, grapes and bananas
• Bread, 
• Pasta
• Candy
• Cow’s milk
• Fruit juice
• Rice
• Cakes
• Pastries
• Crackers
• Oats and oatmeal
• Lentils
• Black beans
• Kidney beans
• Navy beans
• Rye
• Popcorn 
• Wheat
• Farro
• Lima beans
• Quinoa
• Sugar
• Honey
• Potatoes

Tips that will help you stick to your keto eating plan

A list of keto foods won’t offer any value if you don’t adhere to the program. Here are some tips that will help you stay on the keto path:

1. Plan ahead

Spontaneity is never ideal when following an eating plan as strict as the keto diet. Plan your meals so you always have keto-friendly food on hand. Sticking to a meal plan will make your keto journey simpler.

2. Take meals and snacks with you if eating away from home

If you’re eating away from home, keto-friendly food may not be available at your location. Take items from your keto food list with you when you’re traveling. For example, you could pack unsweetened almond milk or keto vegetables drizzled in healthy oils. Having keto-approved foods on hand will help keep you from consuming an item that could take you off your path. 

3. Stock your fridge and pantry

Stock your fridge and pantry with keto foods. And be sure to remove any menu items that could cause you to stray from your ketogenic diet. 

Next steps

Research shows the keto diet can help you lose weight and burn fat. But it requires you to keep an eye on total carbs, and tracking each carbohydrate you consume can be time-consuming. So instead, make keto eating simple by subscribing to Fresh N Lean. 

Here at Fresh N Lean, we offer a tasty, chef-prepared keto meal plan with whole-food, organic ingredients. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make the best dietary choices for your situation. Subscribe today to have our keto meals shipped to your home or office. 

The post Keto Food List: What to Eat and What to Avoid appeared first on Fresh n' Lean.

SUMMARY

You can’t beat the convenience of protein shakes. These drinks are easy to consume and give your body the protein needed to rebuild and renew. You can use these beverages to reach your health goals, but it’s essential to pick the best protein shake for your situation. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Your body needs protein to thrive, and protein shakes are an easy way to boost your intake of this vital nutrient. 

Protein drinks come in more varieties than you might realize. Health goals and dietary preferences vary from one person to the next, and there’s a protein shake to suit each path. 

For example, there are vegan protein shakes for those who are plant-based, and keto protein shakes for those on a ketogenic diet. And you can use protein shakes for muscle gain or weight loss, depending on your objective. 

So, how can you choose the best protein shakes for your health goals and your lifestyle? Let’s dive in. 

In this article, we will:

• Explain what a protein shake is
• Discuss key benefits of protein drinks
• List tips for selecting the best protein shakes for your health goals

What are protein shakes?

Protein shakes are also called high-protein shakes and protein smoothies, and they are beverages designed to boost your intake of protein. These shakes are a great source of essential amino acids, and they often are at the heart of sports nutrition protocols.

They typically include a protein powder mixed with water, juice, nut milk or another liquid. And fruits — such as raw banana or frozen banana — are often added to protein beverages to enhance their taste and nutritional profile. Some people also improve their protein drinks with peanut butter and nut butter ingredients. 

You can create homemade protein shakes using simple ingredients and a blender. Alternatively, if you’re drinking protein to regain energy after a workout or for weight loss, you can purchase ready-made protein drinks at grocery stores, juice bars and restaurants. These ready-made shakes come in many different flavor selections. Choices include chocolate, vanilla and strawberry. 

Protein drinks differ in the protein powder they contain. Here are some of the different types of protein powder used in high-protein shakes:

• Whey protein, derived from milk
• Casein protein, also extracted from milk
• Egg protein, typically derived from egg whites
• Pea protein, usually extracted from yellow split peas 
• Hemp protein, derived from hemp seeds 
• Brown rice protein, made from brown rice
• Mixed plant proteins, made using a combination of plant-based protein sources
• Soy protein, derived from soy

Benefits of protein shakes

Protein shakes benefit your health and well-being in these ways:

1. They support muscle gain

Your muscles need protein to grow. It’s no surprise, then, that protein intake from shakes can help boost muscle mass. These shakes are a source of easily absorbable amino acids for the body. The body uses these amino acids to facilitate muscle growth. For best results in this area, combine your protein beverages with a regimen of muscle resistance training. 

Research shows just how beneficial protein drinks can be for muscle growth. In a 2016 study involving obese adults, participants given an extra 20 grams of protein weekly via shakes gained more muscle mass than those who didn’t add this type of protein supplementation to their regimen. 

2. Protein shakes benefit healthy weight loss

Protein helps the body burn fat. So, it makes sense that protein drinks help support healthy weight loss. Furthermore, these shakes can assist with ridding the body of stubborn belly fat. 

The data bears this out. In a 2004 study, participants on an eating plan that was 25 percent protein lost 10 percent more belly fat after a year than those eating half that amount. 

3. They assist with weight management

Protein drinks work with your appetite and metabolism to support weight management. If you’ve recently lost weight, these shakes can help ensure you don’t regain those unwanted pounds. 

In a 2005 study, participants who’d lost weight were given an extra 30 grams of protein over six months. Those who received this additional protein regained less weight than those who didn’t. 

What are the best protein shakes for your health goals?

Here is some guidance to consider when selecting the best protein drink for your situation.

1. Avoid whey and casein protein shakes if you’re sensitive to dairy

Many people are sensitive to dairy. If this applies to you, steer clear of dairy-based protein beverages. Whey protein powder and casein protein are dairy-based. Stick to plant-based proteins like soy protein, hemp protein, rice protein and pea protein. 

2. Consider whey protein shakes if you’re interested in weight loss

Generally speaking, protein benefits weight loss. But some types of protein work better in this department than others. If weight loss is your primary goal, protein drinks made with whey protein deserve consideration. 

A 2011 study compared the weight-loss effect of whey protein and soy protein. The research showed that study participants who consumed whey protein experienced more weight loss than those who consumed soy. 

3. Choose a soy protein drink if you’re concerned about heart health

If you have existing heart issues or if heart disease runs in your family, heart health may be a top concern. Studies show that replacing animal protein with soy protein can benefit heart health. With this in mind, shakes made with soy protein would be a better choice for you than shakes made with egg protein or dairy-based proteins like whey or casein. 

A 2003 study shows that substituting animal protein with soy protein may benefit heart health by reducing low-density lipoproteins – also known as LDL cholesterol – and triglycerides. LDL cholesterol and triglycerides have been linked with heart disease. 

4. Select whey protein shakes for muscle-building

We mentioned that whey protein supports weight loss, but its benefits don’t end there. This type of protein is also great for building muscle. As a result, shakes made with whey protein are a great choice if you’re interested in increasing muscle mass. 

Studies show that whey protein outperforms soy protein and casein when building muscle.  

Next steps

Increase your protein intake the easy way by subscribing to Fresh N Lean. We offer a high-protein meal plan with whole food, organic ingredients, and lots of healthy lean protein. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make ideal dietary choices. Subscribe today to have our tasty, high-protein meal boxes shipped to your home or office. 

The post Protein Shakes: Which Ones Are Best for Your Health Goals? appeared first on Fresh n' Lean.

SUMMARY

Yes, it’s true – mindful snacking can support your keto journey in ways you may not have considered. However, it’s essential to choose the right keto snacks if you want to reap benefits. The best keto snacks for your health are those made with whole foods and minimal processing.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

The keto diet is all about reaching ketosis, and maintaining that state requires commitment. 

All it takes is one ill-advised food choice to kick you out of ketosis and set you back on your journey. 

That’s why choosing healthy keto snacks is essential. The best keto snacks can give you the fortitude to stay on track. 

Some choices are a lot better than others – not all keto snack foods are great for your health. It’s vital to make informed decisions. 

Let’s look at how to make smart choices regarding healthy keto snacks. 

In this article, we will:

• Explain what a keto snack is
• Discuss whether snacking helps or hurts your keto diet
• Offer guidance on choosing healthy keto snacks
• Provide a list of keto-friendly snack foods

What are keto snacks?

Keto snacks are snack foods that work in harmony with a keto diet. The keto diet is high in fat and low in carbs; this macronutrient ratio helps the body reach a state called ketosis. Your body can burn fat more efficiently in ketosis, so maintaining this state can help you achieve a leaner physique.

With the ketogenic diet, it’s essential to minimize carb consumption. You generally need to consume fewer than 50 carbs per day to stay in ketosis. 

It’s crucial to choose keto snacks that can help you stay within that limit. The best keto snack ideas keep you satiated without adding too many carbs to your keto diet. 

Do keto snacks help or hurt your diet?

Keto snack foods can support your diet and your health journey in these ways:

1. First of all, a tasty keto snack can provide a lift that keeps you focused and energized from one meal to the next. If several hours pass between meals, your glucose levels may drop. Healthy keto snacks can provide an energy boost to keeps you going until your next meal. Snacking in this way can support your diet and make it more sustainable over the long term.  
2. Also, by keeping you satiated, keto snack foods can curb your appetite. And that may prevent you from overeating at your next meal. 
3. Finally, keto-approved snacks can help you stay on track with your ketogenic eating plan. When you’re hungry, it’s easy to grab the first food item available, even if it’s not ideal for your diet. Keto-friendly snacks can prevent hunger. In doing so, they can make you less likely to make a rash decision that causes you to stray from the guidelines of your eating plan. 

Keep in mind that with snacking, moderation is key. If you snack excessively or consume large portions, it can add unwanted calories to your diet. 

So, what’s an ideal portion size for a snack? According to Harvard University’s School of Public Health, limiting each snack to 150-250 calories is good.

How to choose healthy keto snacks

Here are some tips for selecting healthy, keto-approved snacks:

1. Read the label

Don’t assume a snack is keto-friendly just by looking at it; always read the label before purchasing. Some packaged snacks have added ingredients that you might not expect to find. For example, nut butter is often a keto-friendly snack. But some brands of nut butter have added sugars that raise the carb count and make them unsuitable for a keto diet. 

2. Opt for organic

Look for organic options when selecting healthy keto-approved snacks. Organic keto snacks are free of pesticides that can affect your health. 

3. Go cage-free

When choosing keto snacks made with eggs or chicken, select those that come from cage-free birds. Studies show that eggs from cage-free poultry showed lower rates of salmonella than commercially raised eggs; salmonella is a leading cause of food poisoning.

4. Choose pasture-raised options

When buying keto snack foods made with beef, look for pasture-raised choices. According to the Mayo Clinic, pasture-raised beef has more heart-healthy omega-3 fatty acids and more antioxidant vitamins than conventionally raised beef.  

5. Don’t forget about fruits

People sometimes assume all fruits are incompatible with a keto diet. High-sugar fruits like bananas and oranges are a no-go if you’re on a keto eating plan. But there are low-carb fruits that you can eat in moderation. The list includes blueberries, blackberries and strawberries.  

6. Stick with whole-food and minimally processed choices

Not all keto-friendly snack items are good for your health. Some highly processed keto snack foods have undesirable ingredients like trans-fats and excessive sodium.

The best keto snacks have whole-food ingredients and healthy fats like coconut oil and grass-fed butter. Also, whether you’re looking for a delicious keto snack that’s crunchy or savory, the healthiest choices will often contain low-carb, wholesome ingredients like coconut flour and almond flour.

Last but not least, steer clear of those crunchy snacks and savory snacks that are high in sodium. To reduce your risk of chronic disease, experts recommend limiting your daily sodium intake to no more than 2,300 milligrams. 

Keto snacks list

Here are some healthy, easy keto snacks to include in your diet. Remember that carb count can vary from one brand to the next with the packaged snacks on our list. Always read the label to ensure the snack idea you choose is a healthy match.

Crunchy keto snacks

Are you hungry for a crunchy keto snack? These keto snack ideas hit the spot: 

• Celery
• Pork rind
• Pili nuts
• Brazil nuts
• Walnuts
• Pecans 
• Pumpkin seeds
• Macadamia nuts 
• Beef jerky
• Low-carb keto popcorn
• Low-carb keto chips

Sweet keto snacks

Here are some sweet keto snack foods that support your health journey:

• Blueberries 
• Blackberries
• Strawberries
• Raspberries
• Dark chocolate
• Low-carb keto chocolate chip cookies 
• Low-carb keto ice cream

Savory keto snacks

Give these savory keto snack treats a go if you’re in the mood for something salty:

• Hard-boiled eggs
• Fried eggs
• Pork rind
• Scrambled eggs
• Olives
• Avocado
• Pickles
• Beef jerky
• Cheddar cheese
• Feta 
• Gouda
• Goat cheese
• Mozzarella
• Swiss cheese
• Parmesan cheese
• Blue cheese

Creamy keto snacks

These creamy keto snack items contain healthy fat and are filling and nourishing:

• Almond butter
• Sour cream
• Peanut butter
• Pecan butter
• Pumpkin seed butter
• Walnut butter
• Macadamia butter
• Cream cheese
• Avocado
• Low-carb keto ice cream

Next steps

Not every keto dieter has the time to shop for groceries and craft recipe creations in the kitchen. You can skip the meal prep and make keto eating more manageable and convenient by subscribing to Fresh N Lean.

We offer a diverse keto meal plan that includes everything from entrees to snacks, and our chef-made cuisine has organic, cage-free and pasture-raised ingredients. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make the best dietary choices for your situation. Subscribe today to have our delicious keto meal boxes shipped to your home or office. 

The post Keto Snacks: How to Choose the Healthiest Options appeared first on Fresh n' Lean.

SUMMARY

A dairy-free diet can improve your digestion, and it has other potential health benefits. However, not all non-dairy foods are optimal choices for wellness. The best picks have natural, whole-food ingredients.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

A dairy-free diet has the power to support your wellness journey. 

Foods made with dairy can cause digestive issues such as gas and uncomfortable bloating. If you suffer from these problems, replacing foods like yogurt, milk and hard cheese with non-dairy substitutes may help alleviate the situation. 

So, what’s the scoop on dairy-free eating? And which non-dairy foods should you choose for optimal health? Let’s take a closer look. 

In this article, we will:

• Define a dairy-free diet
• Explain the difference between dairy-free and vegan eating plans
• List the ingredients used in non-dairy products
• Discuss some key health benefits of eating dairy-free
• Offer tips on choosing healthy non-dairy foods
• Answer common questions regarding dairy-free eating

What is a dairy-free diet?

A dairy-free diet excludes all foods and beverages containing dairy products. 

This diet excludes all types of animal milk. That means no cow’s milk, sheep’s milk or goat’s milk. And all kinds of food and drink that include animal milk are prohibited on a dairy-free diet plan. So, for example, cheese made with animal milk isn’t allowed. Also, butter, ice cream and yogurt made with animal milk are verboten. 

Dairy contains valuable calcium and protein. However, you can access these nutrients via plant-based substitutes like chia seeds, soy milk, almonds and tofu. 

Dairy-free diet vs. vegan 

So, how does the dairy-free diet plan differ from the vegan diet?

The dairy-free lifestyle is similar to the vegan lifestyle in that they both limit the consumption of foods made with animal products. However, a vegan diet has broader restrictions; it excludes all animal products, such as meat, chicken, oily fish and eggs. The only animal-based foods excluded from a dairy-free diet are those made with animal milk. 

Ingredients used in non-dairy foods

Dairy-free foods swap ingredients made with animal milk for those that are plant-based. 

For example, dairy-free milk replaces cow’s milk with plant-based alternatives such as:

• Rice milk
• Almond milk
• Cashew milk
• Soy milk
• Oat milk
• Brazil nut milk

And dairy-free ice cream ditches cow’s milk and heavy cream in favor of plant-based choices like:

• Nut milk
• Nut butter
• Soy milk
• Coconut milk
• Pea protein
• Fava bean (also known as faba bean)

Last but not least, dairy-free cheese replaces animal milk with ingredients like:

• Tree nuts and seeds
• Soy
• Coconut
• Root vegetables such as carrots and potatoes
• Starchy flours such as potato flour, arrowroot flour, and tapioca flour

Health benefits of a dairy-free diet

Here are some key health benefits of dairy-free eating:

1. Improved digestion

Dairy products often contain a sugar called lactose. Lactose is typically broken down by lactase, an enzyme produced by the small intestine.

Unfortunately, many people produce less lactase than is needed to break down lactose. This condition — known as lactose malabsorption — makes it difficult for them to digest dairy milk and its by-products. Lactose malabsorption sometimes causes symptoms like bloating, diarrhea and gas. When this happens, the condition is called lactose intolerance.

Lactose malabsorption is more common than you might think. According to the National Institutes of Health, roughly 68 percent of the world’s population suffers from this condition. Here in the U.S., it’s most common in people with these ethnic backgrounds:

• African American
• Native American
• Asian American
• Hispanic/Latino

If you experience symptoms such as gas and bloating, lactose intolerance may be the culprit. And you may be able to experience relief by putting the brakes on your dairy consumption. 

You’ll also benefit from dairy-free eating if you have a milk allergy. Milk allergy (also known as dairy allergy) is less common than lactose intolerance, but it causes severe symptoms. For example, this condition can cause anaphylaxis, a potentially fatal condition that requires treatment with epinephrine. Milk allergy can also cause atopic dermatitis and inflammation of the esophagus.  

2. Reduced exposure to harmful hormones and antibiotics

Most of the dairy consumed in this country is produced commercially. Commercial dairy production involves the use of hormones and antibiotics. Research shows that these hormones and antibiotics can negatively impact your health. For example, steroid hormones in commercially produced dairy products are a risk factor for certain types of cancer in humans. 

However, it’s important to note that organically raised dairy doesn’t include harmful hormones and antibiotics. 

3. Better skin

Acne is a skin condition that causes unsightly bumps and blemishes. According to the American Academy of Dermatology Association, it’s the most common skin ailment in the U.S., affecting up to 50 million Americans. And while it’s most common in adolescents, acne can occur at any stage in life. 

Various research studies link acne with dairy intake. The data links consumption of dairy foods such as whole milk, low-fat milk, skim milk and cheese with a higher risk for acne. This research suggests that for some people, a dairy-free diet may improve the appearance of this skin. 

How to choose healthy foods for your dairy-free diet plan

Here are some tips for choosing healthy, non-dairy foods:

1. Look for items made with whole foods and minimal ingredients

Some non-dairy foods are highly processed. These foods contain lots of preservatives, refined oils and color additives.

The healthiest choices are those made with natural, whole-food ingredients. These picks typically have short ingredient lists that include natural foods that are easy to recognize. 

2. Steer clear of foods with lots of sodium

Sodium can cause severe health problems if you overeat it, and most Americans consume more than the recommended amount. Research shows excessive sodium consumption can cause high blood pressure, heart attack and stroke. To reduce your risk of chronic disease, you should consume no more than 2,300 milligrams of sodium per day. 

Some dairy-free foods are high in sodium. This is especially true of certain types of highly processed vegan cheese. Before purchasing dairy-free foods, read the ingredient list, and steer clear of any dairy alternative with excessive sodium. In some cases, you’ll be able to find non-dairy alternatives that are low in sodium or sodium-free. 

3. Avoid foods with lots of sugar

Studies link excessive sugar consumption with health issues such as high blood pressure, diabetes, weight gain and inflammation. Sugar content in dairy-free foods varies dramatically. Some choices are high in sugar. On the other hand, some have very little sugar, replacing this ingredient with healthier substitutes such as erythritol. These differences are especially apparent in vegan food such as non-dairy ice cream.  

According to the American Heart Association, men should consume no more than 36 grams of sugar per day. For women, that figure drops to 24 grams. Keep these recommendations in mind when looking at the sugar content of vegan ice cream and other dairy-free foods that you’re thinking about adding to your pantry. 

4. Read the ingredient list to avoid foods that contain hidden dairy

It may not be immediately apparent to you that certain foods contain dairy. That’s why it’s essential to read the ingredient list before purchasing.

Here are some packaged foods that may have hidden dairy:

• Boxed cereals – may contain milk-based ingredients such as nonfat milk powder, whey protein isolates and casein
• Yeast bread – choices such as croissants and cinnamon bread often include dairy
• Processed sandwich bread – may contain milk products such as casein, whey and nonfat milk powder
• Crackers – may include a dairy food like butter or butterfat
• Deli meats – may contain dairy ingredients such as lactose or casein as an emulsifier
• Granola – may have butter
• Protein bars – may contain a milk product such as lactose, casein or milk powder
• Vegetarian meat substitutes – may contain casein or whey protein isolates

Dairy-free diet: FAQs

Next, let’s answer some common questions regarding the dairy-free lifestyle:

1. Can you eat eggs on a dairy-free diet?

Yes, the dairy-free diet includes eggs. The only animal-based foods excluded from this diet are those made with animal milk like cow’s milk. 

2. Can you eat goat cheese on a dairy-free diet?

Goat cheese includes goat milk. Since goat cheese has animal milk, it’s excluded from a dairy-free diet plan. 

3. Is a paleo diet dairy-free?

The eating patterns of our hunter-gatherer ancestors inspire the paleo diet. Our relatives from that era did not milk cows. With this in mind, the paleo diet excludes all dairy products. That includes dairy cheese, sour cream, cow’s milk and butter.

4. Can I eat butter on a dairy-free diet?

Butter typically includes animal milk such as cow’s milk. Since it contains animal milk, butter is not allowed on a strict dairy-free diet plan. 

5. Can a dairy-free diet help you lose weight?

Yes, under certain circumstances, a dairy-fee diet can help you lose weight. You can lose weight by reducing your calorie intake. Many dairy-free foods have fewer calories than their dairy-based equivalents. With this in mind, a dairy-free diet can support healthy weight loss if you choose options that are relatively low in calories. 

6. Can you eat bread on a dairy-free diet?

With bread, it’s essential to read the ingredient list. Some types of bread include dairy products such as casein, whey and nonfat milk powder; these types of bread are excluded from a dairy-free diet. However, if you’ve checked the ingredient list and found there isn’t a dairy product present, bread is compatible with a dairy-free lifestyle. 

Next steps

Simplify your dairy-free diet plan by subscribing to Fresh N Lean. We offer vegan and paleo meal plans that exclude all dairy products; our chefs make this cuisine using whole-food, organic ingredients. Also, to support you on your health journey, we offer free nutritional counseling from our skilled team of in-house nutritionists. Subscribe today to have tasty, dairy-free meal boxes shipped to your home or office. 

The post Dairy-Free Diet: How to Choose Healthy Non-Dairy Foods appeared first on Fresh n' Lean.

SUMMARY

The Mediterranean diet offers scientifically proven health benefits, and doctors prescribe it to address chronic conditions like heart disease and high blood pressure. Mediterranean diet meal delivery provides convenient access to this nourishing eating plan. But first, it’s essential to choose the best meal delivery company for your needs.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients and dietary support from skilled nutritionists. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Scientists have done a lot of research on the health benefits of the Mediterranean diet. 

The traditional diets of countries close to the Mediterranean Sea guide this eating plan. This diet is largely based on plant-based cuisine. It includes foods such as grains, vegetables and nuts, prepared with healthy ingredients like olive oil. 

Meal delivery is a great way to access the benefits of this diet. You can conveniently integrate this eating plan into your routine by subscribing to a Mediterranean diet meal delivery service. 

Below, we’ll answer some frequently asked questions regarding Mediterranean diet food delivery. 

With Mediterranean diet meal delivery, which foods are on the menu?

The foods and ingredients used in this type of meal delivery follow the tenets of the Mediterranean diet.  

With that in mind, let’s look at what that diet is all about. The Mediterranean diet includes nutritious, plant-based meals. It utilizes fruits, fresh vegetables, grains, legumes, nuts, seeds, herbs, spices and healthy fats like olive oil. Additionally, this diet contains smaller quantities of dairy and animal proteins, emphasizing fish and seafood. The eating patterns of people who live near the Mediterranean Sea inform the tenets of this diet.

There are no ironclad dietary restrictions. However, those who want to reap the most benefit from a Mediterranean meal plan typically minimize their consumption of red meat, refined foods and highly processed foods. 

So, what can you expect if you choose a food delivery service to support this eating plan? Your Mediterranean diet meal box will include cuisine made with fresh ingredients like olive oil, vegetables, green beans, herbs, tomato sauce, spices, whole grains and seafood. 

What’s the history behind the foods used in Mediterranean diet meal delivery?

This eating plan reflects traditional Mediterranean meals; more specifically, it borrows mid-20th-century dietary traditions from places like Crete, Greece and southern Italy. So, why were diets from these countries selected as a blueprint for this eating plan?

It all has to do with people’s general health in those regions. During the middle of the 20th century, the residents of those Mediterranean countries had low rates of chronic disease and higher-than-normal life expectancy. Those positive outcomes are even more impressive when considering that people in these nations had limited access to healthcare. 

Researchers established a link between their diet and their excellent health. Next, scientists used their findings to develop a template for what came to be known as the Mediterranean diet. 

What are some of the benefits of Mediterranean diet meal delivery?

Here are some benefits of getting Mediterranean meal boxes delivered:

1. Supports heart health

Scientific research backs the benefits of the Mediterranean diet. Studies show this diet positively impacts cardiovascular health; it can reduce your risk of heart disease and stroke. By working with a delivery service that provides these foods, you can access these benefits consistently. 

2. Fosters healthy blood sugar levels

If you choose to get Mediterranean diet meals delivered, you’ll enjoy food that supports healthy blood sugar levels. Research shows that this diet can help prevent type 2 diabetes. And studies show that this eating plan can help reduce insulin resistance. Insulin resistance is a condition that prevents the body from effectively regulating its blood sugar. 

3. Supports brain health

By signing up for Mediterranean diet meal delivery, you’ll gain access to an eating plan with science-backed benefits for brain health and cognition. For example, studies link the Mediterranean diet with improved memory and reductions in risk factors concerning Alzheimer’s disease. And researchers associate this eating plan with improvements in cognition, attention, memory and processing speed in healthy older adults. 

4. Provides convenient access to healthy food

Healthy eating isn’t always easy. It often requires you to shop for foods that support your healthy diet. And you’ll need to spend time working with each recipe as you prepare food in your kitchen. Mediterranean diet meal box delivery allows you to skip these aspects of meal planning and food preparation. The food needed for your Mediterranean diet arrives at your door. It’s a convenient way for you to access food that can improve or maintain your health. 

What makes Mediterranean diet meal delivery different from other types of food delivery?

There are many different diets out there, supported by various meal delivery plans. However, Mediterranean diet meal delivery is different from the rest for one key reason: This healthy meal delivery service involves a heavily researched diet with proven scientific benefits. Because of all the studies that support this eating plan, doctors often prescribe the Mediterranean diet to their patients. 

How can I choose the best Mediterranean diet meal delivery service?

Companies such as Blue Apron, Home Chef, Splendid Spoon, Home Bistro, Green Chef, Daily Harvest and Silver Cuisine offer food compatible with the Mediterranean diet. Additionally, here at Fresh N Lean, we deliver these meals to your door.

However, you’ll find that the products and services offered by all these companies differ in ways that may be quite meaningful to you. With this in mind, it’s essential to select a meal delivery service that aligns with your personal health goals. 

Here are some tips for choosing the best Mediterranean diet meal delivery service for your needs. 

1. Select a Mediterranean diet meal delivery company that uses organic ingredients

Organic food is free of harmful pesticides and hormones. So, for maximum health benefits, it’s good to choose a meal delivery company that uses organic ingredients. Here at Fresh N Lean, we make our meals using organic ingredients that support your health.  

2. Decide whether you want meal kits or prepared meals

Some companies deliver meal kits that require cooking and meal prep. Others send you prepared meals that are ready to eat. Many people find prepared meals to be the more convenient option. With Fresh N Lean’s Mediterranean diet meal delivery service, we ship fully prepared meals to your door – all you need to do is warm them up in the microwave. 

3. Choose a Mediterranean diet meal delivery company that provides nutritional counseling

The Mediterranean diet is all about improving your wellness via healthy meals. As your journey progresses, you may need some guidance regarding nutrition. Nutritional counseling can help you answer important questions and make smarter choices. Here at Fresh N Lean, we have a team of nutritionists on hand to provide you with the support that can help you get the best possible results from Mediterranean diet meal delivery. 

Next steps

Turn to Fresh N Lean’s Mediterranean diet meal delivery for healthy prepared meals and top-notch nutritional counseling. Chefs make our cuisine using whole-food, organic ingredients. Subscribe today to have our delicious Mediterranean diet meal boxes shipped to your home or office. 

The post Mediterranean Diet Meal Delivery: FAQs Answered appeared first on Fresh n' Lean.

SUMMARY

So, what can you eat on the Whole30 plan? Before embarking on this elimination diet, it’s essential to understand the Whole30 rules. This eating plan embraces whole foods and prohibits the consumption of things like junk food, dairy, grains and alcohol.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

The Whole30 program is an elimination diet that can help you make food choices that support your health. 

This 30-day eating plan requires you to make specific changes to your diet and lifestyle. Some foods are encouraged, and others are strictly prohibited. And there is no room for compromise; make no mistake, if you want to find success with Whole30, you have to abide by Whole30 rules. 

So, what are the rules of Whole30? Let’s examine some vital Whole30 guidelines. 

In this article, we will:

• Briefly summarize the Whole30 diet
• Discuss what takes place at the end of the diet
• Provide a complete list of Whole30 rules, along with critical exceptions
• Share crucial strategies that can help you succeed on the Whole30 program 

What can you eat on the Whole30 plan, and what does it aim to accomplish?

There are all kinds of different diets and eating plans out there. Typically, they focus on weight loss. 

Whole30 is different. The Whole30 rules and program don’t strive for cosmetic changes. Instead, this eating plan aims to help you build self-awareness on how certain foods affect your body. 

The Whole30 rules and program are the brainchild of a couple of sports nutritionists: Melissa Urban and Dallas Hartwig. They’re authors of “The Whole30: The 30-Day Guide to Total Health and Food Freedom.” The Whole30 program grew from the book’s success. 

Its creators see the Whole30 program as a nutritional reset – a chance to overhaul your relationship with food. The program is a 30-day elimination diet that encourages the consumption of whole foods. It requires you to give up foods that can negatively impact cravings, blood sugar regulation, digestion, immunity and inflammation. 

By giving up these foods for 30 days, many people notice benefits concerning energy, sleep, digestive issues, mood, focus, and athletic performance. In addition, chronic pain may diminish, and there may be improvements in conditions like migraines, allergies, asthma and eczema. 

Per Whole30 rules, what happens at the end of this 30-day diet?

At the end of the 30-day Whole30 program, you can reintroduce the foods you’ve eliminated one at a time. Doing so will allow you to see what effect each food has on your body. 

If a food you’ve reintroduced causes undesirable symptoms to return, it’s a dead giveaway that this menu item negatively impacts your health. You can use this information to make permanent dietary changes that improve wellness.  

Whole30 rules and exceptions

Here’s a complete list of Whole30 rules, along with some crucial exceptions:

Whole30 rule #1: Consume foods that are whole and minimally processed

Unprocessed foods and minimally processed foods are at the heart of this eating plan. 

Base your Whole30 food list on whole foods like meat, seafood, eggs, vegetables, fruit and natural fats. That includes choices like sweet potato, grass-fed beef, almond butter, other types of nut butter and coconut oil. Herbs, spices and seasonings are allowed.

In many ways, the Whole30 program is similar to the paleo diet. When meal planning, look for foods with short ingredient lists made with things you recognize. 

Whole30 rule #2: Eliminate most forms of added sugar 

Whole30 rules require you to eliminate added sugar – natural and artificial – from your diet. This includes things like maple syrup, agave nectar and stevia. 

Exceptions: One exception is fruit juice, used as a sweetener in some food products. Also, iodized table salt contains sugar in the form of dextrose; this ingredient is essential to prevent oxidation. Despite the presence of dextrose, Whole30 rules allow table salt. 

Whole30 rule #3: Banish alcohol 

The Whole30 meal plan forbids most types of alcohol, even for cooking. This rule includes everything from beer to wine. 

Exceptions: Vinegar includes fermented grain alcohol; despite this, most types of vinegar are allowed. Also, Whole30 rules allow consumption of alcohol-based botanical extracts such as vanilla and lemon. However, malt-based vinegar or extracts aren’t allowed, since they contain gluten. Last but not least, coconut aminos are fermented and have trace amounts of alcohol. Despite this, the Whole30 program permits coconut aminos. 

Whole30 rule #4: Say no to grains and pseudo-cereals

Whole30 rules prohibit the consumption of grains. This rule bans everything from barley to wheat. Additionally, foods made with grains – such as bran, germ and starch – aren’t allowed.

And grain-like pseudo-cereals such as buckwheat and quinoa are also prohibited. 

Whole30 rule #5: Avoid most forms of legumes

Whole30 rules prohibit most types of legumes. This restriction includes peanuts (peanuts are legumes, even though they’re often classed as nuts), peanut butter and most beans. It also includes soy products, such as soy sauce, tempeh, tofu, miso and soy milk. 

Exceptions: Green beans and most types of peas are allowed. This includes snow peas, sugar snap peas, yellow peas, green peas and split peas. 

Whole30 rule #6: Steer clear of most types of dairy

Avoid dairy products such as cow’s milk, goat’s milk and sheep’s milk. And stay away from dairy products like kefir, yogurt, ice cream, cheese, sour cream, butter and frozen yogurt. 

Exceptions: Though standard butter is not allowed, the Whole30 program permits ghee and clarified butter. 

Whole30 rule #7: Eliminate carrageenan and sulfites

If a food’s ingredient list includes carrageenan or sulfites, that food is not Whole30-approved. 

Whole30 rule #8: Cut out baked goods, junk food and sweets

Baked goods, junk food, highly processed food, sweets and treats aren’t allowed, even those with Whole30-approved ingredients. This restriction includes cookies, French fries, potato chips, pizza, pasta, bread and pancakes.

Many people lean on these foods to get them through stressful times. They are banned in the Whole30 program to encourage you to develop healthier habits for coping with stress. 

Whole30 rule #9: Do not weigh yourself or take any body measurements for 30 days

The Whole30 program is not about weight loss. Therefore, weighing yourself or taking body measurements is forbidden since this may distract you from the program’s actual benefits.

However, you’re allowed to weigh and measure yourself right before the program starts and right after it ends.  

Vital success strategies regarding Whole30 rules

Here are some tips for succeeding with Whole30 rules:

• Go all in. Partial commitment is a recipe for failure with the Whole30 program. Know the rules and stick to them. That’s your only option if you want to reap benefits from this program. 
• Learn how to say no. You may find yourself in social situations where friends and family offer you prohibited foods. Set your boundaries and hold your ground. Remember that even a single moment of weakness can compromise the benefits you get with this program. 
• Prepare for a challenge. Making significant changes to your diet is more demanding than most people realize. Know that the Whole30 program will require you to make a substantial and daunting shift. Acknowledging this will make it easier for you to handle all the challenges that the Whole30 program may bring. 
• Stay focused on the program’s potential benefits. Whole30 restrictions can be intimidating. Still, it’s important to remember that this program has the potential to improve your health radically. So, keep these desired improvements in mind each step of the way. Maintaining that focus with help give you the will to persevere. 

Next steps

Embarking on the Whole30 program requires significant adjustments in meal prep and how you shop for food. However, you can simplify your experience with this diet by subscribing to Fresh N Lean.

We deliver chef-prepared Whole30 meals to your front door. We make our delicious cuisine with whole foods and organic ingredients. 

The post Whole30 Rules and Success Strategies appeared first on Fresh n' Lean.

SUMMARY

Are nuts keto? Yes – some nuts are very keto-friendly, and the same is true for seeds. The best keto nuts and seeds for your low-carb diet are those with minimal net carbs. The list includes choices like Brazil nuts, flaxseeds and pecans.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

A keto diet can help you burn fat and achieve a leaner, more defined physique. 

The catch is that you have to respect the rules associated with a keto eating plan. That means keeping your carb intake low enough to facilitate ketosis. 

If you love nuts and seeds, you’ll be happy to know that they support your keto diet. However, they don’t all bring the same attributes to the table regarding carb count. The best keto nuts and seeds are those with minimal net carbs. 

So, what are the keto-friendly nuts and seeds that best meet this standard? Let’s take a look. 

In this article, we will:

• Explain the calculation that determines a nut or seed’s keto-friendliness
• Identify eleven keto nuts and seeds with a low net carb count
• List the nuts and seeds with higher carb counts

How to identify the best keto nuts and seeds

The best nuts to eat on keto are those low in net carbs. The same is true for seeds.

So, what are net carbs? Not all carbs are digestible. Net carbs are the carbs in a food that the body can digest. 

Many plant-based foods like nuts are high in fiber. Fiber contains carbs, and most types of fiber are indigestible. To calculate the net carb count for a fiber-rich food like nuts, subtract the food’s fiber content from its total carbs. 

For example, if a food contains 10 grams of total carbs and 4 grams of fiber, its net carb count is 6 grams. That means the body can convert only 6 of the 10 grams of carbs in that food into glucose.

With those facts in mind, a food’s net carb count is of more value than its total carb count when calculating macros for your keto diet. 

The net carb count varies quite a bit among nuts and seeds. For example, chestnuts have 12.5 grams of net carbs per ounce. At the other end of the spectrum, an ounce of Brazil nuts has just 1.2 grams of net carbs. 

As you’d imagine, the best keto nuts and seeds are those with the least net carbs. 

11 best keto nuts and seeds for a low-carb diet 

So, which keto nuts and seeds have a negligible impact on net carbs?

Here are the best seeds and nuts for your keto diet, ranked by their net carb count. Each of the picks on our list is an excellent choice if you seek a healthy keto snack. 

Keto nut/seed #1: Flaxseeds

The humble flaxseed is rich in protein, copper and omega-3 fatty acids. Studies show these seeds can help fight cancer.

Flaxseeds are stellar for keto dieters. They have just 0.4 grams of net carbs per ounce. 

Keto nut/seed #2: Pili nuts

In the United States, the pili nut isn’t as well known as nuts like almonds and cashews; still, this edible tree nut has grown in popularity in recent years. Pili nuts are a common sight in the Philippines, and they’re used to add richness and depth to Asian cuisine. In addition, pili nuts are high in manganese, and research shows this mineral can improve bone density.

If you choose to add pili nuts to your keto recipes, know that they contain 1.1 grams of net carbs per ounce. 

Keto nut/seed #3 (tie): Brazil nuts

The Brazil nut has lots of healthy fatty acid and antioxidants, but it’s perhaps best known for being an excellent source of selenium. Selenium supports your thyroid and immune system, and it’s essential for cell growth. In addition, research shows that eating Brazil nuts can help lower harmful cholesterol.

An ounce of Brazil nuts contains 1.2 grams of net carbs. 

Keto nut/seed #3 (tie): Pecans

Pecans are tree nuts with a buttery flavor, and they’re often used to add a creamy texture to delicious desserts. These keto nuts are rich in monounsaturated fatty acids, zinc, copper and thiamine.

Studies show that eating pecans can help bring blood sugar down to healthy levels. Also, pecans and other nuts contain nutrients that improve brain function.

An ounce of pecans has 1.2 grams of net carbs. 

Keto nut/seed #3 (tie): Pumpkin seeds

The small but mighty pumpkin seed is rich in magnesium, iron and zinc. These seeds are also rich in antioxidants; studies show that antioxidants reduce inflammation and protect against heart disease.

Each ounce of pumpkin seeds has a net carb count of 1.2 grams. 

Keto nut/seed #4: Hemp seeds

Despite its name, the hemp seed is technically a nut. This healthy food contains lots of protein, and it’s also rich in vitamin E, phosphorus and potassium. Whole hemp seeds have fiber that supports smooth digestion.

An ounce of hemp seeds has 1.3 grams of net carbs. 

Keto nut/seed #5: Macadamia nuts

The macadamia nut comes from a tree that’s indigenous to Australia. These keto nuts have protein and fiber that reduce hunger and support healthy weight loss.

Each ounce of macadamia nuts has 1.5 grams of net carbs. 

Keto nut/seed #6: Walnuts

Walnuts offer a host of health benefits.

They have more antioxidant activity than other common nuts. That means they work hard to prevent oxidative damage that can compromise health.

Walnuts have more omega-3 fatty acids than other nuts, and they contain polyphenols that can decrease inflammation. And research shows walnuts can help treat obesity and diabetes by improving appetite control.

The net carb count for an ounce of these keto nuts is 2 grams.

Keto nut/seed #7: Chia seeds

The ancient Aztecs and Mayans viewed chia seeds as highly nourishing, and modern science supports that belief.

These seeds are rich in nutrients such as protein, magnesium and phosphorus. The fiber and protein in chia seeds support healthy weight loss, and research shows these seeds can help reduce blood pressure in people suffering from hypertension.

One ounce of chia seeds has 2.2 grams of net carbs. 

Keto nut/seed #8: Pine nuts

The flavorful pine nut is a tasty addition to pesto recipes. These keto nuts have lots of magnesium, iron, zinc and vitamin K. Research shows pine nuts can help lower harmful cholesterol and help you achieve healthier blood sugar levels.

An ounce of dried pine nuts has 2.4 grams of net carbs. 

Keto nut/seed #9: Almonds

Almonds are one of the most popular nuts in the nation, and they support wellness in many ways.

They’re packed with protein, healthy fat, manganese and magnesium, and their skin is a rich source of antioxidants. Research shows almonds help with blood sugar control and support healthy blood pressure levels.

There are 2.6 grams of net carbs in an ounce of almonds.

You can convert this tree nut to almond flour for baking. And what if you choose to consume this keto nut as almond butter? A tablespoon of this nut butter has 1.4 grams of net carbs. 

Keto nuts and seeds: Higher-carb options

The nuts and seeds listed below have a relatively high net carb count. That doesn’t mean you can’t include them in your keto diet; it just means you have to consume them sparingly so as not to put your macros out of balance. 

• Pistachios – 4.7 grams of net carbs per ounce
• Cashews – 7.6 grams of net carbs per ounce
• Safflower seeds – 9.7 grams of net carbs per ounce
• Ginkgo nuts – 10.7 grams of net carbs per ounce
• Chestnuts – 12.5 grams of net carbs per ounce

Next steps

Keto nuts and seeds are just a tiny part of a healthy ketogenic diet. If you’d rather not toil over the stove and spend time grocery shopping, let Fresh N Lean deliver nourishing keto meals to your front door. The cuisine in our chef-prepared keto meal plan features whole-food, organic ingredients. Subscribe today to have our healthy keto meals shipped to your home or office. 

The post Keto Nuts and Seeds: 11 Healthy Picks for Low-Carb Diets appeared first on Fresh n' Lean.

SUMMARY

Certain plant-based protein foods support a healthy, low-fat diet. This list of vegan protein items includes beans, pea protein, lentils, low-fat tofu and soy protein powder.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Protein helps the body burn fat and build muscle. 

It contains amino acids that are important for health and wellness.

This nutrient is often associated with meat, whey protein and other animal products. Still, animal protein isn’t your only option. There are plenty of plant protein sources you can use to round out your diet. 

Some of these plant-based proteins are high in fat, like peanut butter, hemp seeds and nuts. But others provide the protein you need with relatively little fat content. 

Let’s look at some plant-based protein foods that work well with a healthy, low-fat diet. 

In this article, we will:

• Define low-fat plant-based protein
• List ideal amounts of protein intake
• Share tips on how to select low-fat plant-based protein when grocery shopping
• List the healthiest plant-based proteins for your low-fat diet

What is low-fat plant-based protein?

Low-fat plant-based protein is a protein-rich plant food that has very little fat. Protein-rich food can have anywhere from 4 to 15 or more grams of protein per serving. 

As we’ve mentioned, some plant-based proteins are high in fat. Take almonds, for example. A cup of whole almonds contains a whopping 29 grams of protein. That makes this food a great source of protein; it’s excellent for upping your amino acid intake. But almonds are also high in fat; you’re adding 73 grams of fat to your diet with one cup. That may be too much for your liking if you’re on a low-fat eating plan. 

A cup of almonds contains 825 calories. Of that total, 653 calories come from fat. That means roughly 79 percent of the calories in this protein source come from fat. 

There are plant-based protein foods that are a lot lower in fat. Certain choices — like garbanzo beans — get less than 10 percent of their total calories from fat. These plant-based proteins are ideal for a low-fat diet. 

How much plant-based protein do I need?

The Dietary Reference Intake (DRI) recommends a protein intake of 0.36 grams per pound of body weight for adults. That means that you need 54 grams of protein each day for healthy eating if you weigh 150 pounds. 

Keep in mind that this is the bare minimum needed to support health, and a higher protein intake may be advisable in certain circumstances. For example, protein supports muscle building and is vital for increasing muscle mass. In addition, protein-rich plant food helps with weight loss. If you want to reach either of these health goals, you’ll benefit from exceeding the DRI minimum when planning your diet.  

How to select low-fat plant-based protein when grocery shopping

If you’re adding low-fat plant-based protein to your diet, you’ll want to choose the healthiest options available. You’ll need to look at a food’s fat and protein content, but don’t stop there. Consider all the ingredients that each food contains. 

Here are some tips for selecting the healthiest plant-based protein foods for your low-fat diet:

1. Choose low-fat plant foods that are good protein sources

If you want to add protein to a low-fat, plant-based diet, you’ll need to make sure the foods you choose have enough protein to make an impact. And of course, these plant-based protein foods also need to be low in fat. 

A good rule of thumb is to select those with at least 4 grams of protein per serving when choosing protein foods. And look for foods that get less than 10 percent of their total calories from fat. 

2. Avoid highly processed foods, and opt for whole foods

Some low-fat plant-based proteins are highly processed. These foods often have long ingredient lists that contain lots of additives. These additives can be harmful to your health. 

To choose the healthiest plant-based protein, look for whole-food options with minimal processing. For example, dry lentils, oats and beans are whole foods that are healthy low-fat protein sources. 

In addition to being free of harmful additives, plant-based whole foods contain fiber that supports good digestion. 

3. Go organic

Commercially grown plant-based foods often contain pesticides that can harm your health. If you’d rather not include pesticides in your diet, choose plant foods that have been grown organically. 

In addition to being pesticide-free, organic foods have another benefit. According to the Mayo Clinic, studies show that organic plant-based foods may have more nutrients than those that have been commercially grown.  

Most organic foods are certified by the USDA. Look for the “USDA Organic” seal if you want to purchase foods that are organically grown for healthy eating. 

Healthy plant-based protein for a low-fat diet

Here are some healthy plant-based protein foods for your low-fat diet. All of the picks listed get less than 10 percent of their total calories from fat:

• Lentils – 18 grams of protein per cup
• Black beans – 16 grams of protein per cup
• Oatmeal – 5 grams of protein per cup
• Soy milk – 6 grams of protein per cup
• Soy protein powder – 23 grams of protein per scoop
• Edamame – 17 grams of protein per cup
• Low-fat tofu – 17 grams of protein per 100 grams
• Green peas – 8 grams of protein per cup
• Pea milk – 8 grams of protein per cup
• Sweet corn – 5 grams of protein per cup
• Nutritional yeast – 4 grams of protein per tablespoon
• Ezekiel bread – 4 grams of protein per slice
• Amaranth – 9 grams of protein per cup
• Quinoa – 8 grams of protein per cup
• Spirulina – 4 grams of protein per tablespoon
• Spelt – 11 grams of protein per cup
• Teff – 10 grams of protein per cup
• Rice – 4 grams of protein per cup
• Chickpeas (garbanzo beans) – 14 grams of protein per cup
• Navy beans – 15 grams of protein per cup

Next steps

You don’t have to spend time cooking and grocery shopping to add healthy plant-based protein foods to your diet. Fresh N Lean provides meal delivery to ship these meat-free foods to your front door. 

Our plant-based meal plans support those on a vegetarian or vegan diet and are made with whole-food, organic ingredients. They include healthy plant protein foods like lentils and black beans — excellent for building muscle mass, burning fat and adding fiber and essential amino acids to your diet. Subscribe today to have our chef-prepared cuisine delivered to your home or office. 

The post Plant-Based Protein for a Healthy, Low-Fat Diet appeared first on Fresh n' Lean.