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

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

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.

SUMMARY

Many people assume a vegan diet is low in protein. However, there are many vegan protein sources provide this vital nutrient. The list of high-protein vegan foods includes choices like tofu, nut butter and lentils.  

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 five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Protein is an integral part of a healthy eating plan – your body needs it to build muscle and repair cells. 

Most people know that protein is in animal products like beef and fish. But there is a widespread belief that getting your protein needs met is challenging if you follow a vegan diet. A vegan eating plan is a plant-based diet that excludes all animal products. 

So, is getting adequate protein difficult on a vegan diet? Fortunately, the answer to that question is no. Animal protein isn’t your only option if you want to add more of this nutrient to your eating plan. If you’re a vegan, many plant foods can help you meet the recommended daily protein requirement. 

Let’s take a look at some critical vegan protein sources. 

In this article, we will:

• Explain what a vegan protein source is
• List some of the best vegan protein sources
• Share recommendations that detail how much protein you should get each day

What are vegan protein sources?

Typically, vegan protein sources are plant-based foods that contain protein. As mentioned, the vegan diet excludes all foods made with animal products. That means that vegan protein sources are free of animal-based ingredients. 

Many plant-based foods contain at least some protein. But some of these foods are richer sources of this essential macronutrient than others. These high-protein vegan foods can be a vital resource if you want to maximize the amount of protein in your diet. 

It’s also helpful to have insight regarding complete proteins. A complete protein contains sufficient amounts of each essential amino acid, and there are nine of these essential acids in total.

Some plant-based foods contain complete protein. For example, Ezekiel bread — a bread made with sprouted grains — is a source of complete protein and has all the essential amino acids. In addition, tofu, tempeh, buckwheat and quinoa provide complete protein for your plant-based diet. 

You can also create complete protein by mixing different vegan protein sources. For example, combining rice with a bean such as kidney bean or chickpea will provide you with a source of complete protein. 

High-protein vegan foods: Best vegan protein sources

You have lots of tasty and nutritious options to consider if you’re looking to boost the protein content of your diet using plant-based foods.

The menu items listed below are some of the best vegan protein sources. We’ve included the amount of protein each vegan food contains per serving.

Our picks are in descending order, and our information comes from the USDA Food Data Central Repository. 

Vegan protein sources with more than 20 grams of protein per serving

This list includes everything from vegan protein powder to lupin, a bean loaded with plant protein. It also features soy foods like tempeh and tofu — as mentioned, both these menu items provide complete protein. 

• Firm tofu – 43.5 grams per cup
• Soybeans (edamame; boiled) – 31.3 grams per cup
• Tempeh – 31 grams per cup
• Oats (uncooked) – 26.3 grams per cup
• Lupin beans (cooked) – 25.8 grams per cup
• Soy-based protein powder – 25 grams per scoop
• Buckwheat (uncooked) – 22.5 grams per cup
• Green soybeans (cooked) – 22.2 grams per cup

Vegan protein sources with 20 to 10 grams of protein per serving 

The lineup here includes the lentil, a tasty legume that’s often the star of the show in Indian cuisine. You’ll also find soy milk, a popular soy protein. 

• Navy beans (canned) – 19.7 grams per cup
• Lentils (cooked) – 17.9 grams per cup
• Large white beans (cooked) – 17.4 grams per cup
• Adzuki beans – 17.3 grams per cup
• Roman beans (cranberry beans) – 16.5 grams per cup
• Oat bran – 16.3 grams per cup 
• Split peas – 16.3 grams per cup 
• Pinto beans (cooked) – 15.4 grams per cup
• Kidney beans – 15.3 grams per cup 
• Black beans – 15.2 grams per cup
• Black turtle beans – 15.1 grams
• Great Northern beans – 14.7 grams
• Lima beans – 14.7 grams
• Chickpeas (garbanzo beans) – 14.5 grams per cup
• Mung beans (cooked) – 14.2 grams per cup
• Soy milk – 14 grams per 16-ounce glass
• Catjang beans (cooked) – 13.9 grams per cup
• Black-eyed peas (cowpeas) – 13.2 grams per cup
• Soybean sprouts – 13.1 grams per 100 grams
• Broad beans (fava beans) – 12.9 grams per cup 
• Soybeans (dry-roasted) – 12.1 grams per cup
• Spelt (cooked) – 10.7 grams per cup 
• Pea sprouts – 10.6 grams per cup
• Whole-grain sorghum flour – 10.2 grams per cup 

Vegan protein sources with less than 10 and more than 5 grams of protein 

This portion of our roundup includes seeds such as hemp seed and flax seeds. It also includes nuts like cashews and almonds. 

• Cornmeal (uncooked) – 9.9 grams per cup 
• Kamut (cooked) – 9.8 grams per cup 
• Teff (cooked) – 9.8 grams per cup 
• Succotash – 9.7 grams per cup 
• Amaranth (cooked) – 9.3 grams per cup 
• Soybean sprouts – 9.2 grams per cup
• Hemp seed – 9 grams per ounce 
• Lentil sprouts (cooked) – 8.8 grams per cup 
• Pumpkin seeds – 8.6 grams per ounce
• Soft tofu – 8.6 grams per piece (2.5 inches x 2.75 inches x 1 inch)
• Quinoa (cooked) – 8.1 grams per cup 
• Nutritional yeast — 8 grams in 2 tablespoons
• Green peas – 7.9 grams per cup 
• Peanut butter – 7.7 grams in 2 tablespoons 
• Peanuts – 7.3 grams per ounce
• Straw mushrooms (canned) – 7 grams per cup 
• Wild rice (cooked) – 6.5 grams per cup
• Millet (cooked) – 6.1 grams per cup 
• Almonds – 6 grams per ounce 
• Pistachio nuts – 6 grams per ounce
• Sunflower seeds – 5.8 grams per ounce 
• Spirulina – 5.9 grams per 100 grams
• Tahitian taro (cooked) – 5.7 grams per cup 
• Podded peas (cooked) – 5.6 grams per cup 
• Spinach (cooked) – 5.3 grams per cup 
• Snow peas (cooked) – 5.2 grams per cup 
• Cashews – 5.2 grams per ounce
• Flax seeds – 5.2 grams per ounce
• Artichokes (cooked) – 5.2 grams per cup 
• Asparagus (canned) – 5.2 grams per cup 
• Passion fruit – 5.2 grams per cup 
• Sugar apples – 5.2 grams per cup 
• Tahini (raw sesame butter) – 5.1 grams per ounce 
• Hubbard squash (cooked) – 5.1 grams per cup 
• Arrowroot – 5.1 grams per cup (sliced)
• Collards (cooked) – 5.1 grams per cup 

Vegan protein sources with 5 to 3 grams of protein 

You’ll find nut butter made with plant foods like almonds and cashews on this list. You’ll also find Ezekiel bread — a complete protein. 

• Cashew butter – 5 grams per ounce
• Sweet potatoes (mashed) – 5 grams per cup 
• Yellow sweet corn – 4.7 grams per cup 
• Chia seed — 4.7 grams per ounce
• Jujube (dried) – 4.7 grams per cup 
• Coconut milk – 4.6 grams per cup 
• Russet potatoes (baked) – 4.6 grams per medium potato
• Brown rice (cooked) – 4.5 grams per cup
• White rice (cooked) – 4.3 grams per cup  
• Walnuts – 4.3 grams per ounce 
• Guavas – 4.2 grams per cup 
• Hazelnuts – 4.2 grams per ounce 
• Brazil nuts – 4.1 grams per ounce 
• Portobello mushrooms – 4 grams per cup 
• Brussels sprouts (cooked) – 4 grams per cup 
• Ezekiel bread — 4 grams per slice
• Avocados – 4 grams per cup 
• Goji berries (dried) – 4 grams in 5 tablespoons 
• Pine nuts – 3.9 grams per cup 
• White button mushrooms (stir-fried) – 3.9 grams per cup 
• Bamboo shoots – 3.9 grams per cup 
• Kale (cooked) – 3.8 grams per cup 
• Palm hearts (canned) – 3.7 grams per cup 
• Beet greens (cooked) – 3.7 grams per cup 
• Broccoli (cooked) – 3.7 grams per cup 
• Durian – 3.6 grams per cup 
• Almond butter – 3.4 grams per tablespoon
• Swiss chard (cooked) – 3.3 grams per cup 
• Pili nuts – 3.1 grams per ounce 
• Okra (cooked) – 3 grams per cup 
• Kohlrabi (cooked) – 3 grams per cup 

Vegan protein sources with less than 3 grams of protein per serving 

Certain mushrooms are great vegan protein foods. This list includes choices like oyster mushrooms and cremini mushrooms. 

• Onions (cooked) – 2.9 grams per cup 
• Cassava – 2.8 grams per cup 
• Oyster mushrooms – 2.8 grams per cup 
• Bok choy (cooked) – 2.7 grams per cup 
• Green cauliflower (cooked) – 2.7 grams in ⅕ head
• Pecans – 2.6 grams per ounce 
• Tomatoes (cooked) – 2.3 grams per cup 
• Shiitake mushrooms (cooked) – 2.3 grams per cup 
• Red cabbage (cooked) – 2.3 grams per cup 
• White cauliflower (cooked) – 2.3 grams per cup 
• Macadamia nuts – 2.2 grams per ounce 
• Cremini mushrooms – 2.2 grams per cup 
• Zucchini (cooked) – 2.1 grams per cup 
• Yam (cooked) – 2 grams per cup 
• Coconut water – 1.7 grams per cup 
• Tamari – 1.9 grams per tablespoon
• Soy sauce – 1.3 grams per tablespoon

How much protein should you get each day?

The Recommended Dietary Allowance (RDA) for protein is just 0.8 grams of protein per kilogram of body weight. That translates to 0.36 grams per pound. So, a person weighing 140 pounds would need 50 grams of protein under this guideline.

Keep in mind, though, that the RDA is merely the minimum amount of protein needed to meet your body’s most basic requirements. It’s the amount of protein your body requires to prevent you from experiencing protein deficiency. For optimal health, you’ll likely need to consume more than this minimum amount each day. 

And if you’re part of a group that needs extra protein for any reason, you’ll need to consume much more than this minimum to get what your body needs. For example, bodybuilders need ample protein to create bigger, stronger muscles. And since muscle mass often diminishes as we age, the AARP states that older people often need to increase protein intake to maintain a healthy amount of lean muscle. 

At the other end of the spectrum, getting too much protein is certainly possible. Excessive protein can lead to health problems such as kidney stones. 

Currently, it’s recommended that you limit your protein intake to no more than 2 grams per kilogram of body weight. That translates to a maximum of 125 grams per day for a person who tips the scales at 140 pounds. 

Next steps

Take a convenient approach to healthy nutrition by subscribing to Fresh N Lean. Our list of meal plans includes everything from vegan to high-protein choices. We deliver our chef-prepared meals to your home or office, making them with organic ingredients. 

The post Vegan Protein Sources: Healthy High-Protein Vegan Foods appeared first on Fresh n' Lean.

SUMMARY

Fruits aren’t the first thing most people think of as a protein source. But some provide more of this nutrient than others, and there are high-protein fruits that can increase your intake. So, what fruits are high in protein? Protein fruits include choices like dried apricots, guavas, jackfruit and goji berries. 

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 five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

With protein, every little bit counts, and you can increase your intake of this nutrient by turning to some unexpected sources.    

The foods highest in protein include choices like meat, Greek yogurt and cottage cheese. And on the plant-based side of the spectrum, you can consume foods like peanut butter, almond butter and lentil dishes if you want to ramp up the amount of protein in your diet. 

But there’s one type of food that often gets overlooked when adding extra protein to an eating plan: high-protein fruits. Some fruits contain enough of this nutrient to notably impact your diet. 

Let’s take a closer look at high-protein fruits. 

In this article, we will:

• Define high-protein fruits
• Discuss the benefits of adding high-protein fruits to your diet
• List some fruits that are rich in protein

What are high-protein fruits?

High-protein fruits are fruits that have more protein than the typical fruit. Fruits mainly consist of these nutrients:

• Carbohydrates
• Minerals
• Vitamins (such as vitamin A, vitamin K, vitamin C, vitamin B and vitamin E)
• Fiber 
• Antioxidants

Fruits may also contain some protein, and high-protein fruits have more of this essential nutrient than is typical. For example, some high-protein fruits have as much as 10 percent of the recommended daily dose of protein in a single cup. 

Still, keep in mind that if you want to add extra protein to your diet, it’s best not to limit your options to fruit. 

If you follow a plant-based diet, you can include foods like nut butter and high-protein vegetables like garbanzo beans to support the protein intake you get from fruit. 

And if you eat animal-based foods, a choice like salmon will boost healthy fat and omega-3 fatty acid intake as it provides you with protein. For lean protein, grass-fed beef offers the nutrition you need. 

Why add high-protein fruits to your diet?

Here are some reasons for adding protein-rich fruits to your diet:

1. Most high-protein fruits are low in fat, sodium and calories

High-calorie foods can cause weight gain. And fat and sodium can create health problems if consumed in excess.

Most high-protein fruits have very little fat, sodium and calories. This makes them ideal choices to support you on your health journey. 

2. High-protein fruits are a good source of fiber

Like all fruits, those that are rich in protein contain lots of fiber. According to the U.S. Department of Agriculture (USDA), dietary fiber from fruit can improve your health in these ways:

• May reduce cholesterol and lower the risk of heart disease
• Supports proper bowel function
• Eases constipation and diverticulitis

Also, fiber-rich foods like fruits help you feel full with fewer calories. This feeling of fullness can support you if you want to achieve or maintain a healthy weight. 

3. Many high-protein fruits are stellar sources of vitamin C

Vitamin C helps your body grow and repair its tissues. It heals wounds and supports the health of your teeth and gums.

Fruits tend to be high in vitamin C, and high-protein fruits are no exception. 

4. Some high-protein fruits are excellent sources of potassium

Potassium can help you maintain healthy blood pressure. It can also reduce your risk of developing kidney stones and help decrease bone loss as you age. High-protein fruits such as apricots are wonderful sources of potassium. 

5. High-protein fruits add vital protein to your diet

According to the Mayo Clinic, protein plays a crucial role in helping your body build and repair muscle tissue. And studies show protein provides a feeling of satiety that can support weight loss or help you maintain a healthy weight. 

Also, adding more protein to your diet can help you burn fat more effectively. A 2012 study showed an inverse relationship between quality protein intake and abdominal fat. 

High-protein fruits are one way to increase your intake of this essential nutrient. 

What fruits are high in protein?

Here are some of the high-protein fruits that are richest in this nutrient, listed in descending order. When consuming these food items, your choices include dried fruit, fresh fruit and frozen fruit added to a delicious smoothie.

We’ve included each fruit’s protein content, as well as the percentage of the current daily value of protein it provides. Our information comes from the USDA Food Data Central Repository. 

High-protein fruits with more than 3 grams of protein per cup

• Passion fruit — 5.2 grams per cup, 10 percent daily value
• Sugar apples — 5.2 grams per cup, 10 percent daily value
• Dried jujube — 4.7 grams per 100 grams, 9 percent daily value
• Guavas — 4.2 grams per cup, 8 percent daily value
• Avocado — 4 grams per cup, 8 percent daily value
• Dried goji berries — 4 grams per cup, 8 percent daily value
• Durian — 3.6 grams per cup, 7 percent daily value
• Tamarinds — 3.4 grams per cup (pulp), 7 percent daily value

High-protein fruits with 2 to 3 grams of protein per cup

• Pomegranates — 2.9 grams per cup, 6 percent daily value
• Jackfruit — 2.8 grams per cup, 6 percent daily value
• Ground cherries (also known as dwarf cape gooseberries or strawberry tomatoes) — 2.7 grams per cup, 5 percent daily value
• Mamey sapote — 2.5 grams per cup, 5 percent daily value  
• Cherimoya — 2.5 grams per cup, 5 percent daily value
• Dried mango — 2.5 grams per 100 grams, 5 percent daily value
• Fried yellow plantains — 2.4 grams per cup, 5 percent daily value
• Breadfruit — 2.4 grams per cup, 5 percent daily value
• Lemons — 2.3 grams per cup, 5 percent daily value
• Soursop — 2.3 grams per cup, 5 percent daily value
• Frozen loganberries — 2.2 grams per cup, 4 percent daily value
• Apricots — 2.2 grams per cup, 4 percent daily value
• Kiwifruit — 2.1 grams per cup, 4 percent daily value
• Blackberries — 2 grams per cup, 4 percent daily value
• Mulberries — 2 grams per cup, 4 percent daily value

Protein fruits with less than 2 grams of protein per cup

• Casaba melon — 1.9 grams per cup, 4 percent daily value
• Oranges — 1.7 grams per cup, 3 percent daily value
• Bananas — 1.6 grams per cup, 3 percent daily value
• Tangerines — 1.6 grams per cup, 3 percent daily value
• Sweet cherries — 1.6 grams per cup, 3 percent daily value
• Raspberries — 1.5 grams per cup, 3 percent daily value
• Cantaloupe — 1.5 grams per cup, 3 percent daily value
• Nectarines — 1.5 grams per cup, 3 percent daily value
• Fresh mangoes — 1.4 grams per cup, 3 percent daily value
• Grapefruit — 1.4 grams per cup, 3 percent daily value 
• Yellow peaches — 1.4 grams per cup, 3 percent daily value
• Plums — 1.2 grams per cup, 2 percent daily value
• Strawberries — 1.1 grams per cup, 2 percent daily value
• Red or green grapes — 1.1 grams per cup, 2 percent daily value
• Blueberries — 1.1 grams per cup, 2 percent daily value
• Fuyu persimmon — 1 gram per cup, 2 percent daily value
• Prunes – 1 gram per ounce, 2 percent daily value
• Watermelon — 0.9 grams per cup, 2 percent daily value
• Pineapple — 0.9 grams per cup, 2 percent daily value

Next steps

High-protein fruits are just one aspect of a healthy diet. Give your body the nourishment it needs in the most convenient way possible by subscribing to Fresh N Lean. We make our chef-prepared meals with organic ingredients and deliver them to your front door. 

The post High-Protein Fruits: What Fruits Are High in Protein? appeared first on Fresh n' Lean.

SUMMARY

A vegetarian keto diet is a great solution if you want to combine keto eating with your plant-based lifestyle. To make it work, you need to know which foods to include and which ones to avoid. And there’s one shortcut that can make your journey on the vegetarian keto path simpler and easier.

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. 

You don’t need to be a meat eater who consumes tons of animal protein to reap the benefits of a ketogenic diet. 

That’s right — even though the keto diet is often associated with piles of bacon and slabs of steak, it’s possible to succeed with a vegetarian keto diet. You just need to find the right mix of plant-based low-carb foods to keep you in ketosis. 

Let’s take a closer look at what’s involved in adopting a vegetarian keto diet plan. 

In this article, we will:

• Define a vegetarian diet
• Discuss what’s required for a keto diet plan
• Explain how to combine keto and vegetarian eating create a vegetarian keto diet plan
• Provide a list of foods you can eat on a vegetarian keto diet
• Discuss vegetarian foods that will kick you out of ketosis
• List a convenient shortcut for your keto vegetarian lifestyle
• Share vegetarian keto recipes

What is a vegetarian diet? 

A vegetarian diet emphasizes plant-based foods. At the very least, this eating plan typically excludes meat, fish and poultry. 

There are different types of plant-based diets that fall under the broad umbrella of vegetarianism. Here are some of the most common variants:

• Lacto-ovo vegetarian diet. This diet excludes meat, fish and poultry. But eggs and dairy products are allowed.
• Lacto-vegetarian diet. With a lacto-vegetarian eating plan, meat, fish, poultry and eggs are eliminated. However, dairy products are included. 
• Ovo-vegetarian diet. An ovo-vegetarian diet excludes meat, fish, poultry and dairy products. But those who follow this eating plan consume eggs. 
• Vegan diet. This is the most restrictive of all plant-based diets. A vegan diet excludes meat, fish, poultry, eggs and dairy products. And many people who follow this diet also exclude other products derived from animals, such as honey. 

Health benefits of a vegetarian diet

Research shows that a vegetarian diet has these health benefits:

• Healthy weight loss
• Reduced cancer risk
• Improved heart health
• Healthy blood sugar levels 

What is a keto diet?

A keto diet emphasizes foods that are low in carbs and high in fat. The goal of this diet is to keep you in a metabolic state called ketosis. When you’re in this state, your body uses fat for energy, and this helps it burn fat more efficiently. Also, in ketosis, your body turns fat into ketones that can supply energy for the brain. 

The standard keto diet contains very few carbs, a moderate amount of protein and a high amount of fat. It’s based on a precise macronutrient ratio:

• 55 to 60 percent of your calories come from fat
• 30 to 35 percent of your calories come from protein
• 5 to 10 percent of your calories come from carbohydrates

Health benefits of a keto diet

Studies show that a ketogenic diet provides these health benefits:

• Healthy weight loss
• Improved blood sugar management
• Improved heart health
• Reduced cancer risk

How to create a vegetarian keto diet plan

A keto diet and a vegetarian diet provide similar benefits. Studies show they both support heart health and healthy weight loss. 

But we don’t all respond to eating plans in the same way. For example, while some people easily achieve healthy weight loss on a plant-based diet, others have a harder time with it. For various reasons, the most effective way to achieve your health goals may involve designing a diet that is both keto and vegetarian. 

Here are the steps involved in creating a vegetarian keto diet plan:

• Construct your diet using foods that meet the requirements of your preferred vegetarian eating plan. For example, if you’re a vegan, exclude all animal-based foods and choose plant-based menu items. And if you’re a lacto-ovo vegetarian, build your diet using eggs, dairy products and plant-based foods. 
• Choose vegetarian foods that are low in net carbs, and make sure your overall diet has a macro ratio that falls within the parameters of the standard keto macro. That means 55-60 percent fat, 30-35 percent protein and 5-10 percent carbs. 

What foods can you eat on a vegetarian keto diet?

Here are some healthy foods that support your vegetarian keto lifestyle:

Low-carb vegetables

• Cauliflower 
• Mushrooms
• Celery
• Zucchini
• Broccoli 
• Lettuce 
• Brussels sprouts
• Kale
• Bok choy
• Asparagus
• Bamboo shoots
• Spinach 
• Collards
• Bell peppers

Plant-based fats

• Avocado 
• Olives
• Olive oil
• Nut butter
• Coconut oil
• Sesame oil
• Macadamia nuts
• Almonds
• Pili nuts
• Pine nuts
• Pumpkin seeds
• Cashews
• Hazelnuts
• Sunflower seeds
• Hemp seeds
• Chia seeds

Low-carb plant-based proteins

• Tofu
• Seitan
• Seeds 
• Nuts

Low net-carb fruits

• Strawberries
• Raspberries 
• Blackberries

You can also add eggs to your eating plan if you’re an ovo-vegetarian or lacto-ovo vegetarian. 

And if you’re a lacto-vegetarian or lacto-ovo vegetarian, you can add dairy products like hard cheeses, butter, plain cottage cheese and full-fat plain yogurt.  

Vegetarian foods to avoid on a keto diet

If you’re on a vegetarian keto eating plan, stay away from plant-based foods that are high in carbs. They’ll hinder your efforts to remain in ketosis. Here are examples of these types of foods:

• Lentils
• Beans 
• Grains 
• Potatoes
• Most fruits

Vegetarian keto diet: Is there a shortcut for success?

A vegetarian keto diet can bring huge health benefits. But you may find yourself spending lots of time cooking and grocery shopping. 

If you want to minimize the amount of time spent in the kitchen and supermarket, there’s a solution to consider: You can subscribe to a meal delivery service. This service will deliver meals that support your keto vegetarian lifestyle. 

Fresh N Lean is one such meal delivery service. We have a low-carb vegan meal plan that focuses exclusively on plant-based foods with minimal carbohydrates. You can easily turn this into a keto-vegetarian meal plan by adding healthy plant-based fats. These include foods like avocados, olives, coconut oil, olive oil and a variety of nuts and seeds. 

We include nutritional data on all our meals to make it easy for you to calculate and build your macros. And our plant-based keto-friendly meals are conveniently delivered to your home or office. 

Vegetarian keto recipes

Here are some plant-based recipes that work well with a keto diet:

Vegan Keto Big Mac Sliders

Keto Chocolate Chip Cookie Bars

Keto Mushroom and Cauliflower Burgers

Next steps

By incorporating delicious plant-based ingredients like zucchini noodles, avocado, nut butter and almond flour, you can create a vegetarian keto diet that elevates your health. 

And Fresh N Lean can support your journey. We offer low-carb, chef-prepared vegetarian meals made with wholesome, organic ingredients. 

Subscribe today to get Fresh N Lean meals delivered to your door. 

The post Vegetarian Keto Diet: How to Make It Work for You appeared first on Fresh n' Lean.

SUMMARY

If you’d rather not spend time and energy on meal prep, cooking, calorie counting and grocery shopping, prepared meal delivery services can help. These services can provide meal options that suit your dietary preferences, with everything shipped to your front door. Customer reviews can give you insight into what each meal delivery company has to offer. Here’s Lizzie’s review concerning her experiences with Fresh N Lean’s fully prepared meal delivery service.  

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. 

Consuming a consistent diet of nutritious meals isn’t as easy as it appears.

It involves grocery shopping to purchase fresh ingredients. And you have to give some thought to dietary restrictions — for example, if you’re on a paleo, vegetarian or low-carb diet, you’ll have to plan your recipes and macros to make sure your tasty meals fit the guidelines. Then you’ll have to cook the meal. And if you like the idea of using meal prep to plan ahead, you’ll have to portion your prepped meals to meet your dietary needs throughout the week. 

If that sounds exhausting, know that it can be. But fortunately, there’s an easier way to access delicious meals that are good for your health — a prepared meal delivery service can deliver food to your front door. 

Whether your goal is weight loss or just general health improvement, a meal delivery company can support your journey. However, there are many prepared meal delivery services out there. If you want to evaluate a meal delivery company and see if it’s right for you, it’s a good idea to look at what customers have to say in their reviews. 

With that in mind, we decided to connect with Lizzie. Lizzie is our customer service manager here at Fresh N Lean, and she’s also a subscriber. We did an initial interview with her last year when she first signed up with our fully prepared meal delivery service.

Here’s what she had to say about her experiences with Fresh N Lean’s chef-prepared gourmet meals during a year that’s been nothing short of chaotic and unpredictable for most of us.

Lizzie, thanks for taking the time to talk to us about fully prepared meal delivery! In our last conversation, you talked about your journey with skin cancer. How have your follow-up checks been going?

Hey, yeah, I’m all clear! I had a few things checked out here and there, but everything has been coming back negative for the scary stuff. One of the benefits of having some history with positive results is that they’ll see you pretty quickly, so you don’t spend too much time worrying. 

Are you still on Fresh N Lean’s Protein+ meal plan? If so, how do you think you’ve benefited from a high-protein diet?

I switched to the vegan meal service to cut cholesterol and give my body a complete health overhaul. I loved the high-protein diet — it provided well-balanced meals, and I was never hungry. But for my own health goals, I made a change and am focusing more on clean, green, and lean food. 

Fresh N Lean’s prepared meal delivery service gives customers the flexibility to switch from one meal plan to the next when they choose. Have you stuck exclusively to one plan?

I think I’ve tried everything! That’s one of the benefits of working here. I think it’s one of those things that’s more normal than we like to think. We as people change, so why wouldn’t our eating preferences change too? I feel like there’s honestly something for everyone, and we’re always happy to help people find what works well for them. 

What are the most significant benefits of having your fully prepared meals delivered?

I think this question has a million answers! Especially since the pandemic — it was a crazy ride. And we never actually stopped coming into work since Fresh N Lean is an essential business. So with all the uncertainty, prepared meal delivery was a lifesaver. And now, with things a little more settled, it’s a time saver to be able not to have to worry about juggling “regular life” with meal prep.

Prepared meal delivery services give you the chance to benefit from a consistent meal plan. Do you think your current diet has changed the way you feel physically and mentally?

One hundred percent. As the saying goes, “You are what you eat.” I physically feel lighter and cleaner. I think when you know you’re eating healthier, you will automatically start to feel better. Just knowing that you’re taking better care of yourself, that you’re choosing to take care of yourself, is huge. It affects how you see yourself and feel about yourself.

It seems as if there are many mental health stories in the news these days, which isn’t surprising given the current situation. Do you think there’s a link between diet and mental health?

You know, I think there is. I’m not a doctor or anything, but I do know it helped me in particular. After my surgery, I stopped working out, going to the beach, swimming, all of that. I didn’t feel like myself, and I wasn’t comfortable in the sun.

The first time I went back to the beach (a year after the surgery), I started to get ready to go into the water and was hit with this fear. Like, a ton of bricks out of nowhere hit me, and I quickly started covering myself up completely. I almost had a panic attack.

The feeling of being scared while standing in a place I’d always identified with flipped me over. I started getting Fresh N Lean’s prepared meals delivered after that and slowly became more confident. Through the change in my diet, I focused on a positive change that I was working on for myself, and little by little, the other things started to follow.

Are you using Fresh N Lean’s prepared meal delivery services for all your meals, or are you supplementing with food from your kitchen? Would you mind describing a typical day of meals?

I’m eating Fresh N Lean for most meals, but I supplement. I’m eating the vegan plans but am also working out. I want to make sure I’m getting enough proteins and healthy fats for a sustainable change, so I add avocado, nuts, some dairy here and there, and egg whites.

I’ll usually wake up around 4:40, make myself 16 ounces of celery juice, head to the gym around 5 am for an hour or two so I don’t have to stress about getting to work on time, then cook up some turkey bacon and eggs (or that tofu scramble that Fresh N Lean makes — oh man, is that thing good!).

Then, at work, I’ll heat some soup. Or heat some Fresh N Lean and relax. You will probably find me in the office kitchen here cutting up some carrot sticks or cucumbers to munch on at some point during the day.

And with dinner, it depends on where the family is. If they’re with me, I’ll heat two Fresh N Lean prepared meals in a pan and season with some spices (oh my gosh, is there anything better than Tony’s Creole Seasoning on like — everything?) and split it between the three of us. Then, I’ll make a salad or cook some extra protein for them, and add some avocado toast for me, because it’s California — haha!

I also eat two to three fruits during the day. Depending on what’s in season, it’s always a banana and sometimes an apple or a pear.

Pro tip: The Fresh N Lean prepared meals are also perfect soup bases. When it gets chilly here and dips below 70 degrees, sometimes I’ll throw a meal in a pot with some tomato soup base, and boom — soup! Each Fresh N Lean prepared meal is a versatile product for me, and I love finding ways to get creative. 

In your life, what’s been the biggest challenge associated with the unprecedented times we’re currently experiencing? What have you done to preserve your wellness and sanity?

The biggest challenge is trying to act like this is normal in front of your child. If you don’t hold it together as an adult, that kid will be a gnarly little stress ball, guaranteed.

In the beginning, when we couldn’t do anything, I think getting creative with things to do for fun when none of the neighborhood kids were outside playing was an experience. Doing that while still driving to work every day and trying to hold it together here and doing my best to grow the department so we could help customers was pretty tough.

Knowing that every person calling in was going through some version of the same thing added a vast weight and sense of urgency. It was pretty easy to find me running on fumes there.

I think I cried more times in the past year than in the entirety of the rest of my life put together. (Sorry, guys! Thanks for the Kleenex — it was me who caused that shortage!) But I think that was part of the whole process — just forging through and trying to do my best to make sure everyone else was alright. I honestly didn’t take care of myself until maybe the start of this summer. 

The most significant step any one of us can take is understanding that it’s okay to be wherever we are. If that’s not a positive place, then we acknowledge that and start to make better choices a little at a time — little by little. 

Have you set any health goals for the months ahead?

I will focus on staying the course and staying healthy — going to the gym four to six times a week and eating right. I’ll also take time to clear my head and be mentally well by hitting the water.

With everything happening this year, it’s been hard for many to stick with an exercise routine. So, what kind of exercise have you been able to include?

Well, I had COVID in December — that hit me pretty hard, and I’m still building lung capacity back up. That being said, my better half bought me a really sweet rowing machine for Christmas that is in our living room. If I’m not able to hit the gym in the morning, I’ll hop on that after work and row or stationary bike to an episode of Baywatch.

I also have a breath trainer to work out my lungs and increase my lung capacity. You can get them online for $20 bucks, and it’s helped on my road to recovery. Every day is ab day, like it or not. Then I’ll rotate my legs and back, and then I’ll do my cardio. Some days are easier than others, but it’s consistency that’s key.

Prepared meal delivery services make it easy to maintain a consistent diet and eat a healthy meal every day. In your experience, does a person’s diet impact the way they function at work?

Yeah, for sure. If you start the day heavy and greasy, you aren’t giving your body the right fuel to make it through the day, and you’re going to have that energy crash at some point. Eating cleaner helps you understand what your body needs and when.

In your life, how has 2021 differed from 2020?

I think I’m a little more hardened on some things and care less about what other people think about me, but I’m not sure how much of that is just age. I think we all put a little bit of a guard up somewhere, but coming out of that year, I think I started to accept that it was okay to take it a little easier on myself. So I’m doing more things for myself and (trying to) not feel guilty about it.

You manage our customer service team here at Fresh N Lean. Have you come across any success stories from our customers that have made you feel proud of the work we do?

Shoot, yes! Every day! I’m so impressed by the caliber of people that we have here. I’m lucky enough to have connected with a few (you know who you are!) — from the teachers to the nurses, to the people ordering for their parents, everyone. I think every person I’ve talked to was taking a positive step for themselves or someone they love, and I’m proud to have such an amazingly rad group of people. 

Is there any advice or encouragement that you’d like to share with our readers?

Holy guacamole! Life is hard! But that doesn’t mean you have to be hard on yourself. It’s so easy to be negative, but you need to wake up every day and tell yourself you’re worth it. Eventually, you’ll believe it — keep on truckin’, little buddies!

Next steps

Lizzie has used Fresh N Lean’s chef-prepared meal delivery service to bring her closer to her health goals, and so can you.

We support your health with organic ingredients. And if you’re a picky eater, we can customize each fresh meal to suit your dietary preferences. 

We’ll never send you a meal kit that requires cooking — each healthy meal on our menu is fully prepared for your convenience. Subscribe today to get delicious Fresh N Lean meals delivered to your door. 

The post Prepared Meal Delivery Services: Lizzie’s Fresh N Lean Review appeared first on Fresh n' Lean.

SUMMARY

COVID-19 has deadly consequences for some people; for others, its effects are mild and fleeting. New research indicates that those who eat a plant- or fish-based diet may be at lower risk of developing severe symptoms. 

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. 

Sometimes, once-in-a-lifetime experiences are great; other times, not so much.

COVID-19 — a pandemic that has caused devastation around the globe — clearly belongs in the latter category. 

A new study sheds light on the role that diet plays in the severity of COVID-19 symptoms.

Read on to learn more about the study’s scope, results and implications.  

Which medical journal published the study?

The study was published by BMJ Nutrition, Prevention & Health. This is an open-access nutrition journal that’s peer-reviewed. It’s focused on presenting evidence-based research that shines a light on the effect that nutrition and lifestyle have on overall health. 

What was the purpose of the study? 

The journal’s study was designed to take a look at “the association between self-reported diets and COVID-19 infection, severity and duration of symptoms.” 

Who participated in the study?

The study’s participants were healthcare providers; doctors and nurses who are exposed to the virus every day during their work with COVID-19 patients. Those participating in the study came from a range of countries: the United States, Spain, Italy, the United Kingdom, France and Germany. 

How big was the study, and what were the results?

It’s important to note that this was a small study consisting of just 2,884 participants. Of those who participated, 2,316 had not experienced any COVID-19 symptoms or tested positive for the virus. The folks in this batch were the study’s control group. 

That leaves 568 participants remaining. All of these people either tested positive for the virus or experienced symptoms. Of this group of people, 138 had moderate to severe COVID-19. All the others in this batch of 568 participants had only mild or very mild cases of the virus. 

When analyzing the results, the researchers took into consideration factors such as age, ethnicity, weight, body mass index and comorbidities. They also considered lifestyle behaviors, such as whether a person smoked or was physically active. 

What is the link between COVID-19 severity and diet?

The study required participants to self-report their dietary choices. They were asked to select the diet that most closely matched theirs over the past year from 11 options. The researchers then placed the choices into various dietary patterns, ranging from low-carb high-protein to plant-based to pescatarian (fish-based).

After adjusting for the previously mentioned factors, the researchers found that participants who reported following “plant-based diets” and “plant-based or pescatarian diets” had 73 percent and 59 percent lower odds, respectively, of developing moderate-to-severe COVID-19 symptoms when compared to those who didn’t follow these eating plans. 

Why this matters

COVID-19 is a new virus, and it doesn’t seem to be going anywhere. Though we have a vaccine, new variants crop up every day. The more we can learn about this disease, the better equipped we will be to face it over the long term. This study suggests that diet may be able to mitigate the severity of this virus, and that’s big news. Still, this is a small study — it will be interesting to see if the results are replicated with future research.

Next steps

If you’re curious about a plant-based diet and want to reap the health benefits of this eating plan, subscribe to Fresh N Lean. Our meal plans include standard vegan and low-carb vegan choices, and we provide convenient delivery to your door.

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SUMMARY

What is stevia, and does it support good health? This low-calorie sweetener doesn’t raise blood sugar. Because of this, stevia benefits diabetics and those on a keto diet. 

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 a diabetic or following a low-carb diet such as keto, you know that traditional sugar products such as cane sugar and refined sugar aren’t a good fit for your circumstances. 

Why is that? Well,if you’re a diabetic, regular sugar will cause your blood glucose levels to rise, and this will worsen your ailment. And if you’re following a low-carb diet, traditional sugar products such as refined sugar and table sugar are too high in carbs to be a suitable match. 

The solution is to replace regular sugar with a sugar substitute that doesn’t have the same negative effects. Stevia sweetener is one such substitute. It’s low in carbs and won’t spike your blood sugar levels. 

What is stevia all about? Let’s take a closer look at how stevia benefits your wellness journey. 

In this article, we will:

• Explain what stevia is and where it comes from
• Discuss how stevia extract is made and what it’s made from
• Share insight regarding stevia’s calorie count
• Talk about stevia and diabetes
• Share insight on whether stevia is keto-friendly
• Let you know if stevia is an artificial sweetener or a natural sweetener
• Discuss key stevia benefits
• List common trade names for stevia

What is stevia?

Stevia is a sugar substitute, and it’s classed as a non-nutritive sweetener. It’s extracted from the leaves of the Stevia rebaudiana plant; this shrub is part of the sunflower family. There are over 100 different species of stevia plant, and all of them are indigenous to North and South America.

You may know stevia by its other names: candy leaf, sweet leaf and sugar leaf. These names testify to its incredible abilities as a sweetener. 

So, what is stevia best known for? As you may have guessed, that would have to be its irresistible sweetness. Stevia benefits anyone who’s looking for a potent and effective sweetener. Pure stevia holds the distinction of being 200 to 300 times sweeter than table sugar. It gets its sweet taste from components called steviol glycosides. 

This product is available as liquid stevia or stevia powder in grocery stores. 

What is stevia made from, and how is it made?

Stevia benefits those seeking a sweetener that’s sweeter than sugar. We’ve mentioned that the stevia plant gets its natural sweetness from compounds called steviol glycosides. The list of glycosides includes:

• Stevioside
• Steviolbioside
• Dulcoside A
• Rebaudiosides A, C, D, E and F

Among these glycosides, stevioside and rebaudioside A are present in the highest amounts. 

To create stevia sweetener, each steviol glycoside is separated from the plant’s leaves and purified. 

To facilitate this process, the stevia leaves are first harvested and dried. Then a water extraction process is used to separate the glycosides. This leaves you with a product called crude stevia. Finally, the crude stevia is purified. This creates the purified stevia leaf extract that’s sold on store shelves. 

The purification stage is important. Crude, unpurified stevia tastes bitter and has a noxious odor. Bleaching and decoloring are required to get rid of these unpleasant aspects. It can take as many as 40 steps to purify and perfect the final stevia product. 

What is stevia good for if you’re counting calories?

If you’re seeking a low-calorie sweetener, stevia fits the bill. Stevia has zero calories. For this reason, stevia benefits those who are trying to monitor calorie intake to maintain or lose weight. 

How is stevia able to provide so much sweetness with zero calories? It pulls this off because the steviol glycosides that are used in this sweetener aren’t absorbed in the body’s upper gastrointestinal tract. As a result of this, a stevia sweetener passes through the body without adding any calories. 

In this way, stevia is similar to monk fruit sweetener, another low-calorie sugar substitute. 

Is stevia good for diabetics?

Diabetics need to constantly monitor their diet to avoid raising their blood sugar levels. For this reason, regular sugar is bad for diabetics. Sugar causes blood glucose levels to rise, and this can create a dangerous situation if you have diabetes. 

A stevia sweetener differs from sugar in its effect on blood glucose levels. Does stevia raise blood sugar? The answer to that question is no. Stevia provides sweetness without impacting your blood sugar. 

So, is stevia good for diabetics? Because of the fact that it has zero impact on your blood sugar, stevia benefits those wrestling with diabetes. It’s a safe sweetener for diabetics to include in their eating plan. 

Is stevia keto?

If you’re on a keto diet, you know that it’s essential to minimize your intake of carbohydrates. 

So, what is stevia good for if you’re following a keto diet?

A stevia sweetener contains zero carbs. For this reason, stevia benefits a keto eating plan. It’s a great sweetener to use if you’re on a ketogenic diet. 

Is stevia an artificial sweetener or a natural sweetener?

Some sugar substitutes are made entirely in a lab. Both aspartame and sucralose fall within this category. These sugar substitutes are typically called artificial sweeteners.

On the other end of the spectrum, you’ll find natural sweeteners. These sweeteners are often made from ingredients found in nature. 

So, what is stevia best described as: artificial or natural?

Stevia sweeteners come from a plant. Because it’s plant-derived and not engineered in a lab, some people consider stevia a natural sweetener. 

Keep in mind, though, that even though stevia sweeteners are derived from natural sources, the end result is heavily processed. As we’ve mentioned, stevia must be extensively refined to create a product suitable for consumption. 

Making the matter even more complicated is the fact that some stevia sweeteners contain ingredients that are broadly labeled as “natural flavors.” Ingredients that fall under this umbrella are often highly processed. 

Stevia benefits

Stevia’s unique qualities make it a sweetener that is of special value to people with certain needs. Here are some ways in which stevia benefits health:

Stevia benefit #1: Safe for diabetics

Many of us are naturally drawn to sweet foods, but sweets can raise your blood sugar levels. This can be problematic if you’re a diabetic. If a diabetic’s blood sugar levels rise, it can bring on symptoms and worsen the disease. 

Stevia benefits diabetics due to its effect on blood sugar. Unlike regular sugar, stevia won’t raise the body’s blood sugar levels after you consume it. For this reason, a stevia sweetener can be safely consumed by someone with diabetes. 

Furthermore, some research suggests that stevia may have the effect of actually lowering insulin and glucose levels. In a 2010 study, stevia reduced the insulin and blood sugar levels of the participants. 

Stevia benefit #2: Supports weight management by reducing calorie intake

If you want to lose weight, there’s a simple rule that you need to follow: You need to make sure that you’re burning more calories each day than you’re consuming. 

Added sugar can increase the calorie count of the foods you consume. A teaspoon of sugar contains 20 calories. This can eventually have a big impact on calorie intake, especially when you consider how many foods contain added sugars. 

So, what is stevia doing to support weight management? Stevia contains zero calories. If you use it as a sugar substitute, it can create notable reductions in your calorie intake over time. 

Stevia benefits your efforts to cut calories. And by doing this, it can help you lose those extra pounds or maintain a healthy weight. 

Stevia benefit #3: May prevent some types of cancer

Research indicates that stevia may help curb or prevent certain types of cancer. 

A 2012 study looked at a glycoside called stevioside; this compound is found in stevia. The study showed that stevioside can help kill cancer cells in those suffering from breast cancer.   

Stevia benefit #4: May lower harmful cholesterol

There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is harmful and has been linked with heart disease. HDL cholesterol is different; it’s been linked with detoxification and supports good health. 

Research shows that stevia benefits healthy cholesterol levels. In a 2009 study, stevia leaf powder lowered harmful LDL cholesterol. It also had the effect of increasing the level of health-supporting HDL cholesterol in the body. 

What is stevia called in grocery stores?

On grocery store shelves, stevia goes by different trade names. You’ll need to know what these are if you wish to purchase stevia products. Here are a few:

• SweetLeaf
• Stevia In The Raw
• Steviacane
• PureVia
• Enliten

Some stevia sweeteners contain added ingredients. For example, stevia products are sometimes sold as a blend that includes erythritol, a sugar alcohol.

And some stevia sweeteners contain additives such as dextrose and maltodextrin. Both of these additives contain carbohydrates and can negate stevia’s low-carb benefits.

If you want to avoid a particular food additive, be sure to read a product’s label carefully and check each ingredient before purchasing. 

Next steps

Now that you know what it has to offer, what is stevia good for on your health journey? Find out firsthand how stevia benefits wellness. Purchase stevia powder or stevia liquid at your local grocery store, and take it for a test run. 

To access meals that support good health, subscribe to Fresh N’ Lean. We provide free delivery to your home or office. Our meal plans include choices for those following keto, paleo, vegan and high-protein diets.  

The post What Is Stevia Sweetener, and Is It Good for Diabetics? appeared first on Fresh n' Lean.

SUMMARY

What is monk fruit good for? This natural sweetener and sugar replacement is low in calories and carbohydrates.  Studies show monk fruit benefits diabetes and supports healthy weight management. 

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. 

Traditional sweeteners are often high in carbs, and this is bad news if you’re one of the many people who follow a low-carb diet. 

Fortunately, there are other options to consider. One of these options is monk fruit sweetener.

Monk fruit extract is one of the newest low-carb sweeteners to hit the market, and there are some good reasons for giving it a try. It’s a great choice if you want to reduce your sugar intake. Monk fruit benefits your health by supporting healthy weight management, and it has properties that can help ward off diabetes. 

What is monk fruit all about, and how can it support your wellness journey? And does a monk fruit sweetener belong in your pantry? Let’s take a closer look. 

In this article, we will: 

• Discuss some basic facts regarding monk fruit sweetener
• Explain how monk fruit sweetener is made
• Discuss the reasons behind monk fruit’s sweetness and caloric content
• Let you know whether monk fruit products are keto
• Compare monk fruit sweeteners to stevia
• List key ways in which monk fruit benefits your health

What is monk fruit?

Monk fruit is a small, round fruit that’s native to China and Thailand. Its botanical name is Siratia grosvenorii, and it’s also known as lo han guo, luo han guo, buddha fruit and Swingle fruit. 

In some Asian countries, it’s believed that monk fruit benefits wellness and healing. This fruit has been a staple in Eastern medicine for centuries. Over the years, it’s been used as a remedy for colds, and it’s also been used as a digestive aid. 

More recently, monk fruit has been used as an alternative sweetener and sugar substitute for foods and beverages. It’s available as a powder and as a liquid extract. It’s also sold in granule form. 

Compared to sugar, it takes only a small amount of monk fruit extract to sweeten a food or beverage — but you’d never know by looking at the serving size of some of the most popular monk fruit sweeteners on the market. Why is this so? Well, to make it easier to measure and pour this zero-calorie sweetener, it’s often blended with common food ingredients. That’s why a serving of monk fruit sweetener may be equal in size to a serving of regular sugar. 

What is monk fruit sweetener good for?

So, what is monk fruit sweetener good for? There are a couple of reasons why you might want to consider pure monk fruit sweetener as a sugar alternative:

1. First of all, whether you choose monk fruit powder, granules or a liquid extract, this sweetener has zero calories. Because of that quality, monk fruit sweetener benefits those who are trying to manage their calorie intake. 
2. Additionally, pure monk fruit powder, granules and the liquid version of this sweetener all have zero net carbs. That means pure monk fruit extract is an excellent sweetener if you’re on a low-carb eating plan. 
3. Finally, unlike sugar, a monk fruit sweetener scores a zero on the glycemic index. That means it won’t raise your blood glucose levels. For this reason, monk fruit benefits those who are interested in keeping their blood sugar levels low. Since it has no effect on blood sugar, monk fruit extract is safe for diabetics. 

How is monk fruit sweetener made?

To create monk fruit sweetener, the seeds and skin of the fruit are removed. 

The fruit is then crushed to create monk fruit juice. At that point, the juice can be used to create a liquid sweetener. It can also be dried to create granules or monk fruit powder. 

How is monk fruit able to provide zero-calorie sweetness? 

Monk fruit contains natural sugar. Both fructose and glucose are found in this small Asian fruit. 

However, monk fruit doesn’t owe its sweet taste to fructose and glucose. Most of its sweetness comes from compounds called mogrosides. A mogroside is an antioxidant. It’s made up of a structure called a mogrol that’s attached to glucose units or glycosides. 

During processing, the mogrosides are separated from the rest of the monk fruit juice, and they ultimately serve as the basis for the sweetener. Since monk fruit sweetener is made with isolated mogrosides, it’s free of the fructose and glucose that are found in pure monk fruit juice. 

So, what is monk fruit able to deliver when it comes to sweetness? A monk fruit sweetener can be anywhere from 100-250 times sweeter than table sugar or granulated sugar. Its sweetness will depend on the concentration of mogrosides found in the extract. 

As we’ve mentioned, monk fruit sweeteners are calorie-free. How is monk fruit extract able to provide this sweetness with zero calories? The zero-calorie property of this natural sweetener has everything to do with the mogrosides it contains. Mogrosides aren’t absorbed in the upper gastrointestinal tract; as a result, they don’t deliver any calories to the body. Therefore, monk fruit benefits those seeking a low-calorie sugar alternative. 

Is monk fruit keto?

The keto diet limits the number of carbs you can consume. 

Is monk fruit keto-friendly? The answer is yes. Its low carb count makes a monk fruit sweetener compatible with a ketogenic diet. 

Keep in mind, though, that while pure monk fruit extract is keto-friendly, some monk fruit sweeteners may contain additives that raise the carb count and make them unsuitable for a keto diet. For this reason, it’s important to check the label if you’re looking for a keto-friendly monk fruit sweetener. 

Monk fruit vs. stevia

Monk fruit and stevia share certain similarities. Like monk fruit, stevia is low in calories and net carbs, and is much sweeter than table sugar. Stevia is also comparable to monk fruit in its ability to provide tremendous sweetness without raising blood sugar levels. 

A key difference between the two concerns taste. Monk fruit sweeteners have a somewhat fruity taste, while stevia tastes more like licorice. Whether you favor one or the other will likely boil down to personal preference. 

Also, stevia causes minor side effects in some people. It’s been linked with conditions such as gas, nausea and bloating. Monk fruit doesn’t typically cause side effects.

Monk fruit benefits

What is monk fruit capable of doing for your health? Here are a few ways in which monk fruit benefits wellness:

Monk fruit benefit #1: Helps control blood sugar levels

High blood sugar has been linked with conditions such as diabetes. Sweeteners such as granulated sugar, maple syrup and honey can raise blood sugar levels. 

Unlike these sweeteners, monk fruit won’t cause blood sugar to spike. In fact, some research shows that monk fruit powder may ultimately work to reduce blood sugar levels. In a 2008 study involving diabetic mice, monk fruit extract was linked with a reduction of blood sugar levels and a reduction in oxidative stress. 

Monk fruit benefit #2: Supports healthy weight management

If you want to maintain a healthy weight, there has to be a proper balance between the calories you burn and the calories you consume. Low-calorie foods can help you stay on the right side of this equation. 

Monk fruit sweetener is low in calories. For this reason, monk fruit benefits weight management. Studies show that low-calorie sweeteners such as monk fruit powder can facilitate weight loss or weight maintenance. 

Monk fruit benefit #3: May reduce inflammation

Inflammation has been linked with chronic conditions such as heart disease. Monk fruit powder and liquid extract contain antioxidants called mogrosides that have anti-inflammatory properties. These antioxidants can help reduce the number of free radicals present in your body. Thanks to this anti-inflammatory property, monk fruit extract may be able to help curb damage to your DNA. 

Next steps

Now you have another sweetener to include in your keto or low-carb eating plan. What is monk fruit powder good for on your path toward improved wellness? Find out how monk fruit benefits your health by giving this sugar alternative a try. 

For easy access to delicious keto and low-carb meals, subscribe to Fresh N’ Lean. We deliver straight to your home or office. In addition to keto and low-carb options, our meal plans include choices for those on paleo, vegan and high-protein diets.

The post What Is Monk Fruit Sweetener, and Is It Keto-Friendly? appeared first on Fresh n' Lean.