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

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

Skillet Baked Cheesy Jalapeño Chicken

Ingredients 

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

Directions 

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

Garlic Shrimp Zoodle Pasta 

Ingredients 

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

Directions 

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

Bell Pepper Philly Cheesesteaks 

Ingredients 

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

Directions 

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

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

Unstuffed Beef Cabbage 

Ingredients 

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

Directions 

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

Shredded Chicken Zucchini Boats 

Ingredients 

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

Directions 

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

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

Salisbury Steak with Creamy Mushroom Gravy 

Ingredients 

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

Directions 

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

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

Turkey Bacon and Avocado Taquitos 

Ingredients 

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

Directions 

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

One Pot Ground Beef and Broccoli 

Ingredients 

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

Directions 

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

Buttered Basil Cod Filets 

Ingredients 

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

Directions 

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

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

Spicy Shredded Salmon Sushi Bowl 

Ingredients 

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

Directions 

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

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

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

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

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

Chocolate Cake 

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

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

Peanut Butter Cookies 

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

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

Snickerdoodle Cookie Bars 

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

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

Keto Cheesecake  

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

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

Cream Cheese Bombs 

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

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

Blueberry Dump Cake 

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

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

Chocolate Zucchini Muffins 

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

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

Almond Butter Cups 

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

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

Pumpkin Brownies 

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

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

Low-Carb Pumpkin Pie 

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

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

Fudgy Chocolate Brownies  

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

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

Ricotta Dessert Cups 

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

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

Lemon Meringue Pie 

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

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

Chocolate-Covered Strawberries 

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

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

Berries & Cream Popsicles 

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

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

Oreo Dirt Cake 

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

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

Raspberry Chia Pudding 

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

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

Chocolate Chip Cookie Bars 

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

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

Dark Chocolate Bark  

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

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

Soft & Chewy Chocolate Cookies  

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

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

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

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.

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

With food inflation on the rise, consumers are looking for more affordable protein options. We ranked the top 15 choices for the cheapest sources to help you stay within budget. 

Protein is an important part of staying healthy. It helps you feel fuller for longer, it repairs muscles and bone cells, making hormones and enzymes, and other important bodily processes. Protein is also responsible for keeping you energized! Make sure you’re getting enough protein with our Protein+ plan 

Having enough protein in your diet is necessary, but with the rising cost of groceries getting even higher, having a budget in mind is also necessary. Try these 15 cheap protein sources that won’t break the bank. 

Table of Contents 
Chickpeas 
Oats 
Black Beans 
Protein Powder 
Chicken 
Tofu 
Canned Tuna 
Plain Greek Yogurt 
Canned Salmon 
Peanut Butter 
Eggs 
Pea Milk 
Ground Turkey 
Lentils 
Cottage Cheese 

Chickpeas 

Average cost: $0.17 (dried, per pound) 

Chickpeas are a great resource for those looking for cheap vegetarian protein sources! In addition to having 19.5g of protein per half cup, chickpeas are also a healthy legume that can help lower blood pressure, manage blood sugar, and improve bone and heart health.  

Oats 

Average cost: $0.33 (per pound) 

This powerhouse grain packs a whopping 13g of protein per 100 grams when cooked! The protein content will change, however depending on what kind you get. Your best bet for the highest protein content is from steel cut because they retain all the nutritional value of whole grain oats (which are also packed with fiber). 

Black Beans  

Average cost: $0.39 (dry, per pound) 

Cooked black beans have about 8g of protein per half cup. This is one of the more filling cheap protein sources because of their high fiber and carbohydrate content.  

Protein Powder 

Average cost: $1.47 (per serving) 

A simple and easy way to add protein to any meal is to incorporate a scoop of protein powder. This supplement can offer 20-30g of protein in each serving. When shopping, plant-based or whey protein powders are usually the best choices because they offer high levels of amino acids (for whey), and fiber and antioxidants, (for plant-based), which animal sources often lack. 

Chicken 

Average cost: $1.88 (whole, per pound) 

A single, skinless chicken breast has about 54g of protein, while a cup of dark meat has about 36g of protein. White meat chicken also tends to be lower in calories and fat. Organic chicken breast has the same amount of protein as non-organic, however, organic chicken tends to be more heart-healthy, and is less likely to make you sick.  

Tofu 

Average cost: $2.00 (per pound) 

Depending on the brand you go for, tofu can be quite affordable. Replacing animal-based protein with plant-based ones like tofu (which is made from soybeans) can keep you healthy on meat-restricted diets. Tofu has about 10g of protein per half cup and is also a great source of iron and fiber. PLUS, there’s so much you can do with it when cooking!  

Canned Tuna 

Average cost: $2.28 (per pound) 

Canned tuna (in water, not oil!) is rich in protein and various vitamins and minerals. It’s also a great source of Omega-3 fatty acids. Each can of tuna has about 42g of complete protein. 

Plain Greek Yogurt 

Average cost: $2.33 (per 6oz container) 

Unflavored, non-fat Greek yogurt has about 17g of protein in a 6oz container. Eating more Greek yogurt is a great way to lower blood pressure, help you lose weight, improve gut health, and more. 

Canned Salmon  

Average cost: $2.42 (pink, per 7.5oz can) 

You may think that you need to buy fresh filets in order to reap the benefits of salmon, but you don’t! Plus, salmon has a longer shelf life when it’s canned. Besides having about 20g of protein, canned salmon will also nourish your body with healthy Omega-3’s, potassium, vitamin D, and antioxidants. 

Peanut Butter  

Average cost:  $2.48 (per pound) 

Natural peanut butter (without added sugar!) has about 7 g of protein in 2 tablespoon servings. It’s also packed with Magnesium, Phosphorus, Zinc, Niacin, and vitamin B6. It can be a bit high in calories and sodium however, so it’s important to not overindulge! 

Eggs  

Average cost: $3.12 (large, per dozen) 

On average, one large, whole egg holds about 6g of protein, and contains all nine essential amino acids. As a complete source of protein, eggs are extremely healthy, and despite misunderstandings, can be quite good for the heart. 

Pea Milk 

Average cost: ~$3.42 (per 48fl oz) 

Milk alternatives in general are a great source of protein, but pea milk (Yes, P-E-A, don’t get it twisted!) seems to have the most when compared to other alternatives like nut and oat milk. One cup (8oz) of Ripple milk has about 8g of protein! And if you can get over the name, the taste is quite like any other milk alternative with a light, watery texture.  

Ground Turkey  

Average cost: $3.88 (patties, per pound) 

One patty of cooked ground turkey will have about 22g of protein, and will also be low in carbs and fat. Turkey is also rich in vitamin B6 and other vitamins and minerals. Note that 85% – 99% lean ground turkey will cost you a little more per pound, but it will have even less fat content!   

Lentils 

Average cost: $3.99 (organic, per pound) 

If you buy your lentils in bulk, the higher price will be worth it. Purchasing dried lentils at $3.99 a pound is about 57¢ per cooked cup! Lentils have about 18g of protein per cooked cup, and can help lower your cholesterol, add fiber to your diet, and contribute to your daily intake of potassium, folate, iron, and more.  

Cottage Cheese 

Average cost: $4.49 (per 16oz container) 

Every 4oz of cottage cheese has about 11g of protein, and is rich in calcium and vitamin B12, which help with nerve, muscle, and heart function, bone health, and red cell formations.  

The post Healthy and Cheap Protein Sources (2022) appeared first on Fresh n' Lean.

Let’s be honest, not everyone has access to healthy food. Navigating a world of healthier eating seems to get more difficult as time goes on: food insecurity, lack of proper nutritional education, and ever-rising grocery prices make positive dieting choices hard to make.  

With the concerning direction that much of the food industry is already heading in, there needs to be a solution to spending hundreds on organic produce or settling for majorly unhealthy drive-thru food.  

The future of healthy eating (and the key to affordable food) lies with Ready-to-Eat meal services. But first, this industry must take a unified approach to food safety, regulation, and handling. Otherwise, there is no better alternative, and we are yet another obstacle to accessing healthier, affordable food.   

Fresh N Lean lives by our food safety culture for this reason and believes the industry of Ready-to-Eat meals can avoid being a part of the problem through dedicated and thorough industry-wide food safety practices. 

Table of Contents 
Problems with sufficient regulation (or a lack thereof) 
Health issues due to lack of regulation 
What Fresh N Lean kitchens do to avoid contamination & foodborne illness 
– HACCP Programs at Nutrition Corp 
– Pre-Requisite Programs that make up our HACCP plans 
– Supplier Approval Programs 
– Environmental Programs 
– Staff Training and Certification 
– Carrier Monitoring
Delivering More Than Meals
Consumer trust through a food safety culture 

Problems with sufficient regulation
(or a lack thereof) 

Ready-to-Eat (or RTE) meal companies offer fully prepared, nutritional dishes that don’t break the bank and cut down on shopping time, food prep, and cooking. However, the benefits of these meal services vanish when the safety of the food itself is unreliable.  

Most meal delivery companies are not regulated by the Food and Drug Administration, nor are they held to the same standards like most other food businesses are – they occupy a “regulatory gray airspace” that lacks formal guidelines.  

This presents alarming issues concerning the quality of the food, the risk of contamination and foodborne illnesses, and other things like food fraud (altering food to change its quality while presenting it as authentic). Already, we have seen several health emergencies when food safety standards were not followed properly.  

Historical evidence proves strict food regulation is necessary to keep the public healthy 

The World Health Organization (WHO) links food safety with quality nutrition and
food security, so it’s safe to say that food industry practices have a large impact on public health. 

Outbreaks of E. coli and other pathogens like Salmonella and the Norovirus are a major consequence resulting from lapses in safe food and sanitation practices. Over the years, there have been many cases of widespread illness due to foodborne pathogens: 

• In 1992, a widespread E. coli outbreak affected over 700 people, leaving over 170 children with health problems (4 of whom died) due to undercooked beef patties.  
• Another major E. coli outbreak occurred in 2006 from contaminated ready-to-eat bagged spinach resulting in over 200 total illnesses across the country, with 104 hospitalizations, 31 cases of serious medical complications, and 3 deaths.  
• A total of 714 cases, and over 150 hospitalizations from Salmonella were reported in an incident involving contaminated peanut butter in 2008. 
• A Listeria outbreak in 2011 from infected cantaloupe caused 147 illnesses and 33 deaths. 

Other cases of major foodborne illnesses have been reported by the FDA, outlining the importance of proper food handling standards. A lack of healthy industry safety practices can lead to widespread outbreaks that hurt consumer health. 

Health issues due to lack of regulation 

Each year, 1 in 6 (48 million) people in the U.S. are affected by foodborne illnesses, with 3,000 of those cases ending in death. There are 31 known pathogens that the CDC cites as primary culprits for over 250 types of foodborne diseases with the most common including Norovirus, Campylobacter infections, and Salmonella, Clostridium perfringens, and Staph poisonings.  

These foodborne diseases usually cause diarrhea, stomach cramping, fever, body aches, vomiting, and nausea. Campylobacter bacteria in particular can also lead to more serious long-term complications like paralysis, irritable bowel syndrome, and arthritis. 

The CDC also cites more serious pathogens that may require hospitalization including Clostridium botulinum (botulism), Listeria, E. coli, and Vibrio. These are more likely to result in major health complications from miscarriages and paralysis to kidney failure and death. Truly alarming! 

Studies have found that botulism outbreaks usually happen because of improper food preparation. 

Listeria outbreaks caused by produce have been connected to poorly sanitized processing machinery and cross-contamination while E. coli outbreaks have been linked to poor kitchen sanitation and undercooking meat. 

The best defense against the dangers of foodborne diseases is better regulation 

Self-regulation of food handling practices even in a “gray area” industry that doesn’t legally need to do so is the best line of defense against the above dangers. Fresh N Lean’s Chief Operating Officer, Steve Passmore, emphasizes the conscientious manufacturing practices performed within the company. 

“I would put us up against any food manufacturer in the country.” 

Steve Passmore, Chief Operating Officer

Foodborne illness is the biggest danger in the RTE industry, but Steve Passmore is confident in the prevention and food safety systems Fresh N Lean has in place. 

What Fresh N Lean kitchens do to avoid food contamination and foodborne illness 

Steve Passmore and the rest of the manufacturing team at Fresh N Lean apply several programs outlining food safety systems in their everyday work. They allow for the identification, reduction, and prevention of potential sources of contamination in our food manufacturing facility that keep the public as protected as possible against pathogenic illness.   

HACCP Programs at Nutrition Corp 

Fresh N Lean has a USDA Grant of Inspection that ensures we are always following our HACCP (Hazard Analysis Critical Control Points) program, SQF (Safe Quality Foods), and Pre-Requisite programs.  

Our HACCP program includes a(n): 

• FDA Food Safety Program  
• HACCP Seafood Program 
• USDA HACCP Plan 
• SQF Edition 9 Program 

These programs are all in line with the Food Safety Modernization Act (FSMA), which was put in place in 2011 to better protect public health. FSMA rules help us focus on preventing food safety issues before they can happen.  

Fresh N Lean holds Level 2 SQF certification with the National Sanitation Foundation (NSF), which is one of the highest levels for food manufacturers and is globally recognized under the Global Food Safety Initiative (GFSI). It holds more specific guidelines than the FDA does, furthering Fresh N Lean’s efforts in a strong food safety culture. 

Pre-Requisite Programs that make up our HACCP plans 

Prerequisite programs for HACCP and food safety oversee the operations in Fresh N Lean kitchens, and other food manufacturing areas to keep every part of the system running safely.  

These programs verify all food safety operations including supplier approval programs, environmental monitoring programs, food defense, and food sampling procedures. For Fresh N Lean, this covers things like:  

· Making sure the net weight of our meals is accurate 
· The nutritional quality of our food is verified 
· Food samples are tested for allergens, pathogens, and other forms of contamination 
· Temperature, cooling, and cold storage monitoring 
· Equipment and machinery cleaning and sanitation procedures 
· Proper waste disposal 
· Customer complaint policies 
· Corrective action and control of nonconforming materials and equipment  
· Food safety training for staff 
· Overall Good Manufacturing Practices (GMPs) 
· Hold & Release programs 
· Monitoring machinery changeovers 
· Product Identification, Trace, Withdrawal, and Recall Plan 
· Equipment calibration and inspection 
· Ingredient supplier assessment and approval 
· Pest control 
· Sanitation Standard Operating Procedures (SSOPs) 
· Metal Detection Procedures 
· Allergen Control 
· Accurate documentation for all of the above 


            
SUMMARY
            
Pre-Requisite programs oversee food safety operations that keep food free from hazards. These include preventing cross contamination, safe food temperature storage, cleaning procedures, supplier safety, and nutritional accuracy.

Supplier Approval Programs 

Supply Chain Preventative Controls ensure we are not given ingredients that will put our customers’ health at risk. Fresh N Lean’s program assures that only high-quality, safely sourced ingredients are used in our products.  

We only work with suppliers that undergo recognized third-party audit programs performed by trusted agencies. Fresh N Lean also has a Supply Chain Food Safety program, which includes processes such as receiving Certificates of Analysis on all supplier ingredients to ensure they are genuine and high-quality.  

We always follow the rules outlined by our three supplier approval programs:  

• SQF-Approved Supplier Program 
• FDA Supply-Chain-Applied Control Program 
• USDA-Approved Supplier Program 

For suppliers that do not participate in third-party audits, we rely on the information supplied by the vendor. This includes looking at their food safety and quality plans, agricultural control descriptions, ingredient testing, and monitoring of conditions to make sure everything is satisfactory.  

Fresh N Lean uses TraceGains software to manage all the above, which helps us maintain and upkeep the most recent and up-to-date 3rd party audits, Certificates of Authenticity, and updated HACCAP programs from suppliers about their products.   

Environmental Programs 

Surfaces that come into contact with our food are monitored, cleaned, and tested regularly in Fresh N Lean kitchens. Machinery, tables, utensils, and other equipment are tested immediately using EnSure Touch monitoring systems. 

Food samples are also taken and sent to 3^rd party labs to test for pathogens before meals are shipped out. Meals awaiting testing results are held onsite until they are cleared (as part of our Hold & Release programs), which prevents things like potential Listeria outbreaks from happening.  

Staff Training and Certification 

Anyone that handles our food ingredients or is involved in food preparation goes through significant food safety training. Kitchen staff are required to undergo a 3-day training orientation and 4-hour annual recertification in food safety, and we have experts on staff who are SQF practitioners and trainers.  

Access to food is also strictly monitored to prevent raw materials from being altered or affected. 

Carrier Monitoring

During shipment, the highest risk occurs because once food leaves our facility, things like improper delivery handling can jeopardize the safety of our food. Fresh N Lean does the absolute best to have a Quality Assurance program and cold chain tracking to minimize any risk factors. 

This is why we vacuum-seal our meals and transport them with cold packs in refrigerated trucks. These play their parts in preventing pathogenic bacteria from growing and stopping food from spoiling.  

All our transport vehicles have temperature trackers that keep cold chain records to make sure our meals are transported in properly refrigerated environments.  

Delivering more than meals 

The best course for our industry is to seek out and put systems in place that promote the healthiest, highest-quality food. Fresh N Lean believes in organic, premium RTE food that does good across the board – routine cleaned kitchens, thoroughly inspected ingredients, and Certificates of Analysis to prove the authenticity and nutritional value of every ingredient.  

These systems are a safeguard against food fraud, foodborne pathogens, and other outcomes that negatively impact public health and safety. 

Our confidence in our food allows us to feed high-quality, nutritional food to half a million people for free. By donating about 55,000 meals annually, we also aim to contribute to ending food insecurity and further closing the gap on unobtainable healthy food. 

Consumer trust through a food safety culture 

The impact of RTE meal services can be positive if others in the industry do their part to go above and beyond when it comes to food safety. While the FDA works to strengthen food safety for online RTE meal companies, the industry itself must individually uphold exceptional health standards first.  

Fresh N Lean lives by our food safety culture. Our customers deserve to feel confident that our meals will not make them sick, and if we want to change current attitudes about healthy eating, we can’t do that if the food is not safe. 

High-quality food is not made up of organic labels and expensive price tags, but safe and nutritional ingredients that keep people happy and healthy.  

The post How Fresh N Lean Compares to Competitors appeared first on Fresh n' Lean.