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.

Mediterranean diet weight loss is rapidly becoming encouraged by many health professionals due to the diet’s well-rounded healthy habits. This diet emphasizes eating more fruits, vegetables, healthy fats, and whole grains, while limiting as much processed food as possible.  

It also encourages a more active lifestyle and eating habits that can promote better health. Eating a more Mediterranean-style diet is also a great way to improve heart and gut health, and slow down the aging process. 

Find out how the food included in this diet can support weight loss and improve your overall health! 

Table of Contents 
Eats & Don’t Eats for Mediterranean Diet Weight Loss  
Weight Loss Benefits of Mediterranean Diet Foods 
– Reduces Inflammation 
– Stabilizes Blood Sugar 
– Improves Gut Health 
Mediterranean Diet Recipes for Weight Loss 

Eats & Don’t-Eats for Mediterranean Diet Weight Loss

The main rule for Mediterranean diet weight loss is to look for and enjoy as many whole foods as possible. Limiting dairy and red meat is also encouraged, but you can still incorporate them into your diet every so often.  

Here are the foods you should eat while on the Mediterranean diet: 

• Fruits (all of them!) 
• Vegetables (all of them!) 
• Legumes (chickpeas, lentils, beans) 
• Whole grains (quinoa, oats, brown rice, whole grain pastas, farro, couscous) 
• Nuts & seeds (all of them!) 
• Poultry (turkey, chicken, duck) 
• Seafood (tuna, trout, mussels, sardines, shrimp, tilapia, squid, crab…all!) 
• Healthy fats (fatty fish like salmon, olive oil, avocados, avocado oil) 

In general, you should avoid these foods as much as possible: 

• Processed meats (bacon, deli meats, hot dogs) 
• Refined grains (white bread, baked goods, white rice, white flour, crackers) 
• Sugary drinks (juices, sodas, energy drinks) 
• Refined oils (vegetable oil, canola oil, soybean oil, safflower oil) 
• Processed foods (fast food, chips, microwave popcorn, frozen dinners) 
• Added sugars (white sugar, candy, cookies) 

Dairy products can also be enjoyed in moderation, but you should look for low-fat, unflavored options like plain Greek yogurt, goat cheese, and low-fat ricotta. Eggs, red wine, and tofu products are okay too! 

Weight Loss Benefits of Mediterranean Diet Foods 

What you eat often has as much impact on your health as traditional medicine and exercise! The foods eaten on the Mediterranean diet can do a lot to aid with long-term weight loss.  

Reduces Inflammation 

Chronic inflammation in the body caused by red meat and refined or processed foods can cause many health problems that slow down weight loss progress. If you’re looking switch to a Mediterranean diet for weight loss, this is important!  

Inflammation can make your body more resistant to insulin and can lead to metabolic syndromes which can lead to Type II Diabetes, visceral fat gain, and high cholesterol; none of which helps with weight loss! 

Foods high in antioxidants and polyphenols (a compound that boosts heart health and immunity) can reduce the amount of harmful inflammation that develops in the body. Plant-based foods are very high in these anti-inflammatory nutrients, which makes many foods in the Mediterranean diet perfect candidates for reducing chronic inflammation.  

Vegetables like broccoli, spinach, carrots, and avocados are high in antioxidants, and so are fruits like blackberries, tomatoes, oranges, strawberries, and apples! 

But vegetables and fruits aren’t the only foods that can help reduce inflammation. You can also count on these foods (and spices!) to be high in helpful antioxidants for your Mediterranean diet weight loss:  

· Almonds 
· Walnuts 
· Salmon 
· Tuna 
· Paprika  
· Basil 
· Mint 
· Oregano 
· Chickpeas 
· Olive oil 

Stabilizes Blood Sugar 

Simple carbs are the biggest culprits for high blood sugar levels, and don’t do much to keep you full. This can cause a vicious cycle of decreased energy and increased hunger, which makes you eat even more!  

Your body uses carbs (sugar) as its primary source of energy. After a meal, your blood sugar levels increase and then fall sharply as the body absorbs that sugar. Simple sugars are digested faster and are utilized for energy first which leads to a faster rise in blood sugar levels.  

Simple sugar foods that cause these fast spikes include white bread and rice, baked goods, convenience foods, pastries, and foods with added sugar (yes, even those sugar “substitutes” like stevia!)  

Complex carbs take longer to digest, which keep you satiated for longer, and don’t raise your blood sugar levels as high. When you eat more complex carbs, you feel hungry less often and won’t feel the need to snack between meals. 

Mediterranean diet weight loss places importance on these complex, healthy carbs: 

· Whole grain pasta 
· Brown rice 
· Corn 
· Peas 
· Quinoa 
· Chickpeas 
· Millet 
· Barley 
· Sweet potatoes 
· Butternut squash 
· Potatoes 
· Black beans 
· Farro 
· Lentils 
· Oatmeal & steel cut oats 

But remember, any healthy food can be made unhealthy if you dress it up the wrong way! Preparing food in healthier ways goes a long way. For instance, instead of frying food, baking can give it the same level of crispiness while staying healthy!  

Improves Gut Health 

Reducing inflammation is one way gut health is improved, but it’s not the only way the Mediterranean diet helps with weight loss. Studies have shown that eating fibrous foods can help lower blood pressure, improve your body’s insulin responses, and help with weight loss. And great news, complex carbs are usually high in fiber! 

Fiber-rich foods – specifically soluble fiber – improve your metabolism and the number of helpful bacteria in your gut. The healthier the flora in your intestines, the easier it is to control weight-related health issues including general weight gain. 

Just another way the Mediterranean diet proves whole foods are super foods! 

Mediterranean Diet Recipes for Weight Loss 

While there’s nothing easier than getting fully cooked Mediterranean meals delivered straight to your door, sometimes you just want to improve your cooking skills. If your goal is to find some delicious Mediterranean diet recipes for weight loss, we’re going to make that easier for you with these tasty recipes: 

Charred Shrimp, Pesto, & Quinoa Buddha Bowl 

Calories: 429 Protein: 30.9g Fiber: 72.2g Fat: 22g

Mediterranean-Style Mussels 

Calories: 197 Protein: 11g Fiber: 4g Fat: 9g

Greek-Style Roasted Branzino 

Calories: 257.3 Protein: 41.9g Fiber: 2g Fat: 5.6g

Mediterranean Farro Salad 

Calories: 261 Protein: 8g Fiber: 5g Fat: 15g

Cranberry Walnut Grain-Free Granola 

Calories: 283 Protein: 6g Fiber: ~3g Fat: 24g

Mediterranean Chickpea Skillet 

Calories: 315.1 Protein: 11.2g Fiber: 5.6g Fat: 4.9g

Italian Grilled Eggplant with Basil and Parsley 

Calories: 204 Protein: 2g Fiber: 5g Fat: 19g

The post Dietician’s Guide to Weight-Loss on the Mediterranean Diet 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.

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.

Download your complete paleo diet food list here

Table of Contents 
What is Paleo? 
What You Can Eat on the Paleo Diet 
Foods That Are Off Limits 
Modified Paleo Diet  
Example Paleo Diet Food List 
Benefits of the Paleo Diet 
Things to Consider Before Starting a Paleo Diet 

What is Paleo? 

In simple terms, the paleo diet involves eating foods that mirror what early humans ate during the Paleolithic era (nuts, seeds, meat, veggies, etc.) More specifically, it consists of only eating foods that were around before farming and modern processing techniques. This narrows down the diet to local, organic, non-GMO, whole produce and meats – anything a hunter-gatherer would have eaten.  

By avoiding processed foods and eating more fruits and vegetables, paleo dieters can better reduce harmful inflammation, stabilize blood sugar, and improve heart health, energy levels, and more.  

Paleo Diet Modifications 

Many people modify their paleo diets to better fit their needs. In fact, the paleo diet is often considered a guideline for cleaner eating, rather than a strict regime to stick to.  

Paleo diets can be updated as needed and can include things like some dairy, legumes, or whole grains to create a more well-rounded diet. Making these adjustments can also make a difference in your diet plan success because it can add a few “indulgent” foods to make mealtime more enjoyable.  

As long as you make the healthiest choices with all your selections you can make a successful modified paleo diet plan: choose low-fat, whole grain, and organic as much as possible, and support your diet with lots of whole foods and cut back on highly processed foods with little-to-no nutritional value as much as possible. 

What You Can Eat on the Paleo Diet 

A rule of thumb to follow is, if your ancestors could find it in the wild, you can eat it. That list would typically include: 

• Grass-Fed Beef 
• Wild Caught Fish & Seafood 
• Fruits 
• Vegetables 
• Nuts 
• Seeds 
• Olive, Avocado, and Coconut oils 
• Eggs 
  
  

Grass Fed Beef Vs. Grain Fed Beef 

Research has shown that grass-fed meat is better for heart and brain health since it tends to be lower in fat and higher in omega-3 fatty acids. Grain-fed or “grain-finished” animals tend to reach their goal weights faster and will naturally have more fat. This means meat that is higher in calories.  

The quality of beef improves with grass-fed animals as well. Grass-fed beef will have a leaner fat content and less marbling, while grain-fed will have higher fat and more marbling, which affects flavor. Choose grass-fed beef if you’re looking to: 

• Reduce your fat intake 
• Improve heart health 
• Get more antioxidants 

While the type of meat you choose is a matter of preference, grass-fed is all-around a better choice if you are looking to follow a heart-healthier paleo plan.  

Wild Caught Fish & Seafood Vs. Farm-Raised 

Like beef, there are two different choices when it comes to your seafood and fish: wild caught and farm raised. Wild caught fish and seafood (as the name implies) come from their natural habitats, and farm-raised fish are raised in tanks. The pros and cons of each vary between nutritional value, cost, sustainability, and quality. 

Wild caught fish are usually lower in saturated fat and have slightly higher levels of omega-3 fatty acids because of a more diverse diet. Farm-raised fish are more likely to have higher levels of contaminants or disease due to their captivity conditions. They are often fed antibiotics and have less nutritional value due to a less diverse diet. Most farm-raised fish, however, tend to be more sustainable and are cost friendly.  

While the paleo diet emphasizes “natural” wild-caught fish, it is important to remember that times have changed since the Paleolithic era, and budget, environmental factors, and added hormones must be considered when selecting food. When choosing, weigh the benefits of each and decide which areas are most important to you.  

(You can read more about the pros and cons of fish sources here and here.) 

Foods That Are Off-Limits 

In general, the golden rule is to avoid anything processed. That means packaged snacks like cookies and chips, tofu, canned fish, cheeses, and baked goods. Basically, if any food has been preserved, canned, baked, dried, or altered in any way in order to prepare it, it’s considered processed.  

Here are examples of processed foods to stay away from: 

• Soda 
• Syrups and Jams 
• Fast Food & Fried Foods 
• Muffins, Cupcakes, and Cookies 
• Candy 
• Chocolate 
• Sauces, Dressings, Gravy 
• Frozen Meals 
• Sausages, Hot Dogs, and Deli Meats 
• Cereals 
• Canned Vegetables 
• Ice Cream 

Some people choose to follow a dedicated paleo diet and exclude even more items. A strict paleo plan does not allow: 

• Beans, Peanuts, Peas, & Legumes 
• All Refined Sugar 
• Refined Vegetable Oils 
• Salt 
• All Grains (Including Whole Wheat, Barley, & Oats) 
• Cheese & Milk 
• Starchy Vegetables 

This level of restriction is often discouraged by health experts because dairy, legumes, and whole grains are beneficial to your health. Eliminating them completely may cause you to miss out on important minerals, fiber, and vitamins. For this reason, an adapted or modified paleo diet may be healthier and more ideal for the long-term.  

Modified Paleo Diet  

Adjust your diet to better fit your needs! Because paleo can restrict foods that give your body important nutrients, it’s important to make it work for you.  

Paleo might also take away some of the foods you already love, which can make it hard to stick to your diet. A relaxed plan will still give you the benefits of paleo while still letting you indulge in a broader selection of foods. 

Love cheese? Allow yourself a serving of low-fat mozzarella or feta every now and then! Is bacon a staple in your morning routine? Have a couple slices of turkey bacon with the fat trimmed off! Craving dessert? Have a piece of dark chocolate! Finding the healthiest option for these foods is key! 

Modified paleo plans allow you to still enjoy: 

• Low-Fat Milk 
• Low-Fat Yogurt 
• High Sugar Fruits 
• Starchy Vegetables 
• Quinoa & Brown/Wild Rice 
• Whole Wheat Breads 
• Butter 
• Turkey Bacon & Sausage 
• Dark Chocolate 
• Wine & Beer 
• Sweeteners like Stevia & Spirulina 

Limiting Dairy and Carbs on Your Paleo Diet Food List 

You may think limiting your intake of carbs and dairy is good for you, but the truth is our body needs carbohydrates for energy and calcium and other micronutrients from dairy to stay healthy.  

While it’s true some diets (like the keto diet) encourage you to limit carbs and force your body to burn fat for energy instead, this is not ideal in the long run. The truth is, complex carbs and low-fat dairy have lots of benefits like fiber, protein, calcium, Vitamin D, and more. If you cut them from your diet completely you will be missing out on lots of health benefits! 

Example Paleo Diet Food List 

This list does not follow a strict paleo regime, but it is still considered highly paleo appropriate. If you want to be stricter with your diet, skip shopping for any grains or dairy products (bolded products) included on this paleo diet food list.  

Shopping Tips 

Not all products labelled paleo-friendly will align with your diet goals! Some may include foods you have chosen to avoid, and others may have hidden sugars or grains, altering their calories and carb content.  

Keep an eye out for organic, grass-fed, and no added sugar labels while shopping to find the best paleo diet foods, but always check the nutrition label to make sure there are no surprise ingredients! Just because a package says “no added sugar” or “low salt” does not mean they are sugar or sodium free.  

Also be sure a food’s nutritional content is beneficial too! Snacks with empty calories won’t do you any favors. Try choosing items that have a variety of nutrients, vitamins, and fiber.  

Benefits of the Paleo Diet 

Paleo is beneficial for a few reasons: it adds more fruits and vegetables to your diet, it encourages you to seek out healthier food options, it removes processed foods high in trans fats, and lowers the amount of carbohydrates you eat. Because of this, paleo may help with several health issues: 

• Promotes weight loss 
• Stabilizes blood sugar, and boosts insulin sensitivity 
• Reduces blood pressure 
• Lowers triglycerides 
• Helps with diabetes 
• Improves heart health 
• Improves cholesterol 
  
  
  

Things to Consider Before Starting a Paleo Diet 

Paleo might be considered too strict for modern-day shoppers. Having to search for non-GMO, non-processed, no sugar, grain-free items is not always ideal when you’re on a budget. It’s also not always ideal when you’re in a hurry and don’t have time to cook a full meal. Like most diets, paleo works best if you have access to healthy foods and are smart about meal prepping.  

It’s also important to consider your personal nutrition goals. Strict paleo diet food lists may not work for you if you’re missing out on beneficial ingredients like whole grains and legumes. Try adding foods that are restricted from a strict paleo diet to be more well-balanced.  

Working with a dietician is never a bad idea if you don’t know where to start! And if you need extra help figuring out how to make delicious paleo approved meals, the Fresh N Lean kitchen can always take care of that for you.  

The post Complete Paleo Diet Food List (Downloadable PDF) appeared first on Fresh n' Lean.

Eating more protein will keep you fuller for longer and help keep your body in tip top shape. Stay on track with these hand-picked high protein breakfast recipes perfect for weight loss, fitness, and all-around better eating health goals.  

Table of Contents 
Southwest Tofu Scramble 
Greek Yogurt French Toast with Apples 
Spinach and Pepper Frittata 
Slammin’ Smoked Salmon Sandwich 
Poached Egg Avocado Toast 
Peanut Butter Cup Overnight Oats 
Sweet Potato, Sausage, Kale Casserole 
Chickpea Omelette 
Sweet Potato Black Bean Burrito 
Cottage Cheese Protein Pancakes  

Southwest Tofu Scramble 

Calories: 212  Fat: 15.1g  Total Carbs: 7.1g    
Net Carbs: 5g  Fiber: 2.1g  Protein: 16.4g   

The seasonings for this dish combine in a perfect blend of southwestern flavors. AND it’s egg free, for those of you tired of egg-only protein breakfasts! 

Greek Yogurt French Toast with Apples 

Calories: 370  Fat: 12g  Total Carbs: 48g    
Net Carbs: 41g  Fiber: 7g  Protein: 21g   

Whole wheat toast, eggs, Greek yogurt, and pecans makes this hearty protein breakfast the perfect combination of indulging and energizing. 

Spinach and Pepper Frittata 

Calories: 198  Fat: 10g  Total Carbs: 5g    
Net Carbs: 3g  Fiber: 2g  Protein: 22g   

You can easily make frittatas like this one ahead of time for easy grab and go breakfast options all week long. Just refrigerate and heat when you’re ready to eat (much like our meals available on our Protein+ plan!) 

Slammin’ Smoked Salmon Sandwich 

Calories: 242  Fat: 10g  Total Carbs: 33g    
Net Carbs: 26.g  Fiber: 7g  Protein: 15g   

Salmon is high in protein and is also full of healthy fats like Omega-3s. Using a whole wheat English muffin for this recipe will reduce your calorie and carbohydrate intake, making it even healthier. 

Poached Egg Avocado Toast 

Calories: 393  Fat: 20.4g  Total Carbs: 30.1g    
Net Carbs: 22.4.g  Fiber: 7.7g  Protein: 23.3g   

Ah, the classics. You really can’t beat avocado toast and eggs for breakfast, can you? 

Peanut Butter Cup Overnight Oats 

Calories: 350  Fat: 7.9g  Total Carbs: 33.4g    
Net Carbs: 21.9g  Fiber: 11.5g  Protein: 26.3g   

This recipe uses protein powder to amp up the protein content, but even without it, the oats, almond milk, yogurt, and peanut butter still make this a great high protein breakfast recipe. 

Sweet Potato, Sausage, Kale Casserole 

Calories: 315  Fat: 19g  Total Carbs: 16g    
Net Carbs: 14g  Fiber: 2g  Protein: 24g   

If you like a nice helping of sausage in the morning: turkey is your friend! Turkey sausage tends to be lower in saturated fat, calories, and is all around leaner and healthier than pork sausage. This casserole uses turkey sausage making it a leaner breakfast option.  

Chickpea Omelette 

Calories: 297  Fat: 16g  Total Carbs: 26g    
Net Carbs: 20g  Fiber: 6g  Protein: 11g   

Chickpeas are very high in protein and are also considered a “complete protein” because they contain all nine essential amino acids your body needs to stay healthy. They’re also low in cholesterol and make a perfect egg replacement for healthy vegan breakfast options.  

Sweet Potato Black Bean Burrito 

Calories: 123  Fat: 1.1g  Total Carbs: 24.3g    
Net Carbs: 19g  Fiber: 5.3g  Protein: 4.5g   

Add black beans and other types of beans to your breakfast burrito to add more natural fiber and protein to your breakfasts, just like this recipe has.  

Cottage Cheese Protein Pancakes 

Calories: 109  Fat: 3.6g  Total Carbs: 12.5g    
Net Carbs: 12.1g  Fiber: 0.4g  Protein: 8.2g   

If you’re looking for a little more protein content, you can add peanut butter, protein powder, or almond flour to the mix, or top with Greek yogurt before enjoying! 

Looking for an easier way to have healthier, high protein breakfast foods and more? We’ll make them for you and deliver them straight to your door with our Protein+ plan and other ready to eat meal plans!  

The post 10 Best High Protein Breakfasts (According to a Nutritionist) appeared first on Fresh n' Lean.

SUMMARY

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

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

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

Table of Contents 

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

What is the Mediterranean Diet Good For? 

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

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

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

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

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

Who Should Follow the Mediterranean Diet? 

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

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

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

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

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

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

How Do You Follow a Mediterranean Diet? 

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

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

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

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

Here’s what your overall plan should look like: 
 

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

Mediterranean Diet Food List 

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

Protein 

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

Fats 

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

Produce 

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

Grains 

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

Dairy 

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

Nuts & Seeds 

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

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

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

Recipes Using Your Mediterranean Diet Food List 

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

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

15 Minute Spicy Shrimp and Quinoa 

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

Sautéed Yellow Squash Skillet 

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

Baked Tilapia with Lemon 

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

Grain Bowl with Sautéed Spinach 

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

Salmon Pita Sandwich 

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

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

Let us introduce you to the world of delicious high protein foods baked, broiled, sautéed, and grilled into irresistible high protein meals. Get ready to fill up and feel satisfied! 

Table of Contents 
High Protein Turkey Skillet Burrito 
Balsamic Tofu with Rice 
High Protein Turkey Lasagna 
One Pan Spinach Chicken & Rice 
Jalapeño Chicken Poppers 
Walnut Pesto Caprese Chicken 
Philly Cheesesteak Stuffed Peppers 
Easy High Protein Curry Chicken 
Sirloin Steak Fajita Roll-Ups 
Slow Cook Balsamic Pot Roast 
Spinach Tomato High Protein Pasta
Panko Crusted Cod 
Vegan High Protein Chili 
Shrimp Cauliflower Fried Rice 
Marinated Grilled Pork Tenderloin 

High Protein Turkey Skillet Burrito  

Calories: 392   Fat: 10g   Total Carbs: 39g  
Net Carbs: 27g   Fiber: 13g   Protein: 39g 

Turkey is a great source of lean protein that works as a main dish in many recipes; one of those dishes being this high protein, gluten-free burrito bowl. Take out tortillas completely and you cut out a lot of the carbs and calories that come from a traditional burrito! 

Balsamic Tofu With Rice 

Calories: 270   Fat: 18g   Total Carbs: 15g  
Net Carbs: 12g   Fiber: 3g   Protein: 11g 

You don’t need meat to enjoy high protein meals! For vegan and vegetarian subscribers, tofu is full of protein and is low in carbs and fat (the firmer the tofu the better — less water in the tofu means more room for protein!) Adding the right sauces and spices can dress it up into something tasty, just like this balsamic tofu recipe! 

High Protein Turkey Lasagna 

Calories: 273   Fat: 8.7g   Total Carbs: 18.7g  
Net Carbs: 16.9g   Fiber: 1.8g   Protein: 27g 

For those carby craving pasta days, try this dish! For an even healthier lasagna, sub out regular lasagna noodles for whole wheat noodles or for a keto-friendly version, use thinly sliced zucchini instead (though this might change the protein content just a tad)! 

One Pan Spinach Chicken & Rice 

Calories: 319   Fat: 11g   Total Carbs: 20g  
Net Carbs: 14g   Fiber: 6g   Protein: 35g 

For quick high protein meals that serve the whole family, dishes like this one pan chicken dish is a fast dinner option. If you’re cooking for one, it makes meal prepping for the week easy as you can make a large batch to reheat and eat later.

Jalapeño Chicken Poppers 

Calories: 296   Fat: 6.9g   Total Carbs: 9.8g  
Net Carbs: 2g   Fiber: 0.8g   Protein: 46.1g 

Make as an appetizer or side dish for a high protein meal with these spicy jalapeño chicken poppers. Instead of stuffing jalapeños, you stuff chicken breasts instead to make a dish absolutely bursting with protein. Plus, they make a great low carb dish if you’re trying to follow a keto plan as well! 

Walnut Pesto Caprese Chicken 

Calories: 513   Fat: 36.1g   Total Carbs: 4.6g  
Net Carbs: 3.2g   Fiber: 1.4g   Protein: 42.3g 

Chicken IS the main go-to for a lot of high protein meals, but this recipe takes it to the next level. This is a combo caprese and chicken parm with a savory walnut pesto sauce you’ll crave again and again. (No seriously, have you tried walnut pesto sauce? It’s AMAZING.) 

Philly Cheesesteak Stuffed Peppers 

Calories: 355   Fat: 23g   Total Carbs: 12g  
Net Carbs: 9g   Fiber: 3g   Protein: 27g 

A classic sandwich in a neat, healthy veggie cup. If you’re craving a juicy, savory Philly cheesesteak, this dish is going to leave you satisfied. The mushrooms, bell pepper, and onion add tons of nutrients and fiber as well, so you can enjoy your dinner knowing you’re fueling your body right. 

Easy High Protein Curry Chicken 

Calories: 413   Fat: 21g   Total Carbs: 18g  
Net Carbs: ~14g   Fiber: ~4g   Protein: 37g 

You can make this dish in an instant pot or in a saucepan for a savory curry dish with a TON of protein (seriously – look at that label. 37g of protein!!) Japanese curry is considered a comforting, warming dish perfect for a cold day, but don’t let that stop you from having a delicious high protein meal in any weather.  

Sirloin Steak Fajita Roll-Ups 

Calories: 50   Fat: 1g   Total Carbs: 2g  
Net Carbs: 2g   Fiber: 0g   Protein: 6g 

The protein content for a single roll up may be insignificant, but if you eat a few more, it really adds up! Or, make the roll ups a side dish and up the protein with a single meal when you add brown rice, a quinoa mix, black beans, corn, or potatoes as accompanying selections. 

Slow Cook Balsamic Pot Roast 

Calories: 398   Fat: 21g   Total Carbs: 14g  
Net Carbs: 12g   Fiber: 2g   Protein: 36g 

This easy slow cook dinner can be made in an instant pot, a slow cooker, or in the oven for a hearty and protein packed meal. Prep time is fast, and you can feel free to go about your day while it simmers.   

Spinach Tomato High Protein Pasta

Calories: 531   Fat: 24g   Total Carbs: 58g  
Net Carbs: 47g   Fiber: 11g   Protein: 27g 

Perfect for carbo loading on rigorous gym days. The poached egg adds a good amount of protein and a delicious texture as well. While it’s on the high end for carbohydrates, this pasta is made from whole wheat, which makes it a healthy complex carb food. 

Panko Crusted Cod  

Calories: 382   Fat: 21g   Total Carbs: 16g  
Net Carbs: 15g   Fiber: 1g   Protein: 31g 

Crunchy garlic seasoned panko crumbs ready in just 10 minutes. Cod is high in protein, low in carbs and fat, and is full of important minerals and nutrients your body needs to stay healthy.  

Vegan High Protein Chili 

Calories: 292   Fat: 7g   Total Carbs: 38g  
Net Carbs: ~22g   Fiber: ~16g   Protein: 21g 

Whether you’re using Beyond Beef or substituting with lean ground beef, this chili recipe is full of fiber-packed vegetables, high protein ingredients, and tons of flavor. Make a big batch and sop it up with a whole grain bun, or top with cheese and fill up on a heaping bowlful. 

Shrimp Cauliflower Fried Rice 

Calories: 309   Fat: 16.9g   Total Carbs: 9.6g  
Net Carbs: 6.1g   Fiber: 3.5g   Protein: 30.1g 

Cut down on carbs AND enjoy a high protein meal with cauliflower fried rice. You can easily add more broccoli, bell pepper, and more to this dish to up your daily vegetable serving as well.  

Marinated Grilled Pork Tenderloin 

Calories: 544   Fat: 16g   Total Carbs: 0g  
Net Carbs: 0g   Fiber: 0g   Protein: 94g 

So, you might not be able to eat a whole pound of pork loin in one sitting, so the protein content for this high protein meal might vary depending on your portion size. BUT pork loin is in fact one of the best choices for a high protein meal regardless! And it has virtually no carbs, so it’s great if you’re trying to cut back!  

The post 15 Irresistible High Protein Meals (Nutritionist Approved) appeared first on Fresh n' Lean.

If you’ve started looking into eating better, or perhaps adopting a more rigorous gym routine, you’ve no doubt also seen a guide to a high-protein diet. Find out if a high protein diet is right for you, and how you can use it to meet your health goals. 

For extra help on getting started with your high protein diet, try our Protein+ plan. We craft high protein meals for you, making your meal planning weeks a little easier! 

Table of Contents 
What is Protein? 
Benefits of a High Protein Diet 
Risks of a High Protein Diet 
High (Healthy) Protein Food List 
How Much Protein Should You Eat? 
FAQs

What is Protein? 

Proteins are a type of amino acid that our body uses to do all sorts of amazing things. Amino acids are long chains of molecules that twist and fold into different shapes that allow them to perform those amazing things.  

Despite popular belief, protein is much more than the “building block” for muscles. Protein is involved in many biological functions including basic cell activity. This can mean acting as enzymes, signaling molecules, or even acting as antibodies that fight infection.  

One example of proteins being more than muscle is tryptophan, which is actually a protein molecule that famously leads to sleepiness when consumed (like when you eat turkey at Thanksgiving). That’s quite the opposite effect you’d expect from a molecule that is just supposed to help you get big and strong! 

Benefits of a High Protein Diet 

Eating more protein (in regulated amounts) can offer all kinds of health benefits. Protein plays a role in repairing and maintaining tissues in muscle, skin, bone, and hair. It also aids in oxygenation of the body. These alone are starring benefits that do wonders for your health, but protein does so much more. 

Protein’s Starring Role in Fitness 

It is true that proteins are critical components for muscles, and that in order to build muscle you need to up your protein intake, which is what makes proteins appear to be a potent exercise and fitness tool. Higher protein intake is associated with larger muscle mass and strength when combined with the right exercises. 

High protein diets can also boost your ability to heal and reduce the amount of muscle strength and bone mass you lose as you age. All around, high protein diets can make you a healthier person, especially if you’re very active.  

High Protein Diets Help with Weight Loss 

High protein weight loss strategies can be found everywhere since the launch of the Atkin’s diet. Nearly all of these are low carb – high protein diets can cloud the issue of whether high protein content matters for weight loss. In fact, carbohydrates tend to get most of the “credit” (check out our keto diet discussion for more info). The truth may be that it’s the high protein content in these diets that promotes weight loss, and that the carbohydrate content is irrelevant!  

As always with studies on weight loss, research varies on the effectiveness of how effective high protein diets are with weight loss. However, there is a general agreement that it is a candidate to be an effective option. 

High protein intake is effective even when carbohydrate content is ignored 

One simple fact underlies all weight loss strategies: You must consume fewer calories than you burn in order to lose weight.  All strategies attempt to address one side or the other of that equation. 

Strategies that help us to feel fuller after eating are critical to reducing calorie intake – trying to not eat when you feel hungry is not sustainable for most people. High protein meals are the most filling, with protein being the most satiating, carbohydrates are second, and fat last. 

So, if your meals have high protein content, you can eat fewer calories and still feel full.  At the end of the day this leads to decreased total calorie intake and weight loss. 

Protein Helps Burn Calories 

Referencing the critical “consume fewer calories than you burn,” the “burn” side is important too – you must consider something known as “Dietary Induced Thermogenesis.” This term basically refers to the calories your body burns in order to process what you eat: every process in your body burns calories, even eating! Digestion, absorption, transport, and storage all require energy. 

Increasing Metabolic Rate to Burn More Calories 

Proteins have by far the highest Dietary Induced Thermogenesis effect because your body burns far more calories to process proteins than carbohydrates or fat. 

One study compared the metabolic rate of subjects eating a high protein (29%) diet vs. not (11%) and found that the high protein subjects burned an additional 891 calories per day! 

This is particularly critical in dieting, because when we eat less our body responds by decreasing our metabolic rate, aka the rate at which we burn calories when we are just sitting still, the calories burned by our normal cellular processes 

This can adversely affect the balance between calories consumed and calories burned (if you consume less AND burn less, then you won’t lose weight).  By selectively consuming protein we can maintain a high metabolic rate despite dieting. 

Boosts Physical Ability and Stamina 

Exercise is the best way to burn a lot of calories – you burn a lot while in the gym, and you also dramatically raise your metabolic rate by increasing the amount of muscle mass in your body. And, of course, consuming protein is critical to aiding muscle growth when you exercise 

High protein diets also can help you maintain your muscles as you lose weight. Normally with a calorie deficit your body would shed pounds in the form of muscles as well as fat. High protein diets can limit this. 

Risks of a High Protein Diet 

In combination with bad press that carbohydrates and fat are the enemy, this has led to an appreciation that high protein foods are more health-forward than other options. While it is true that high protein foods can be more health-forward, it is not quite that straightforward.  

It is important to note that (as with anything) too much protein can be harmful for your body. High protein foods are often loaded with unhealthy components that more than offset any benefits they may have had. In general, high protein diets are quite safe, but there are a couple of things to keep in mind. 

Puts a Strain on Your Kidneys 

Your kidneys are responsible for detoxifying your blood stream. When you consume excess amino acids, your body can only utilize or store a certain amount. The rest is excess and needs to be dealt with. This job falls partially to your kidneys, which must work overtime in order to handle it when your protein consumption gets extreme. 

Studies on this subject have been mixed, with some suggesting a direct relationship between protein consumption going up and long-term kidney function going down, while others showing either no relationship or there only being risk for people whose kidneys are already damaged and therefore unable to handle the extra work. 

Suffice it to say, your kidneys are important, and this is not a risk to be taken lightly. If you plan on following a high protein diet, be sure to involve your doctor in the decision so they can monitor your kidney function. Losing weight is critical to your health and, if a high protein diet will help you lose weight, it is well worth the risk if you are carefully monitoring along with your doctor! 

It’s also worth mentioning that chronic kidney disease is very common, and many people looking to lose weight are already at high risk for kidney problems (diseases like hypertension, diabetes, and obesity all put major strain on the kidney). It is very important to work closely alongside your primary care doctor to watch out for these issues. 

Where You Get Your Protein 

When pursuing a high protein diet, it is important to consider your protein source in order to protect your health. Many foods that are high in proteins are also high in saturated fats and cholesterol which are concerning. This is a common criticism of the keto diet (and Atkins once upon a time before it) that people lose weight but eat a huge amount of red meat and dairy products making the diet dangerous long term. 

High levels of these ingredients put dieters at risk of heart disease and high cholesterol. It is possible to maintain a high protein diet without compromising your diet in other ways, but it requires carefully selecting your protein sources.  

So where should you get your protein from? 

High (Healthy) Protein Food List 

When thinking of high protein diets, many might think of a meat-heavy diet. Fatty red meat and high-fat dairy are not great to eat on a regular basis, however. Both have high saturated fat and, though high in protein, will likely lead to health problems if consumed too often.   

Lean red meat is occasionally okay, as the overall content of fat is low even if much of that fat is saturated, though one should still limit consumption of this if possible. Low fat dairy is a good, healthy option.  Dairy has many health benefits and, without the saturated fat, can be perfectly healthy. 

Here’s a brief list of high protein foods perfect for a healthy diet. For a more extensive list, check out our 10 Healthiest High Protein Foods blog. 

Vegetarian & Vegan Protein Options 

There is an association between high protein diets and eating lots of land-animal meat.  While true that meat is high in protein, it is entirely possible to eat a high protein diet that’s vegetarian!

Not only that, but vegetarian diets are extremely healthy. They are low in saturated fat, low in cholesterol, high in fiber, and highly nutritious. Vegetarians tend to be thinner, have lower cholesterol, lower blood pressure, and less heart disease. 

Soy (Tofu and Edamame) 

1 cup of tofu contains 20g of protein, vs. 35g for chicken 
1 cup of edamame contains 18g of protein 
Both are low calorie but extremely filling due to the combination of high fiber / high protein and have many other health benefits, too 

Lentils

18g protein per cooked cup 
Also high in fiber 

Beans
15g protein per cooked cup 
Very high in fiber 
Unlike red meat which leads to high cholesterol and heart disease, beans have been shown to lower cholesterol and prevent heart disease 

Quinoa & Other Ancient Grains
Quinoa has 8g of protein in a cooked cup 
Many of these “carb” choices are high in protein 
You could eat a serving of quinoa with tofu and nearly match the protein found in a chicken breast 

Nuts & Seeds
Most nuts and seeds have at least a moderate amount of protein 
Almonds have 7g protein per ¼ cup, which is about a handful 
Flax seeds have 3.5g of protein in just one tablespoon. (They also contain omega-3 fatty acids which are critical nutrients that you may be missing if you don’t eat fish twice per week) 
Nuts and seeds are also highly nutritious and packed with antioxidants 

Dairy Protein Products 

Eggs 
One egg has 7g of protein and only 50-75 calories!  
Eggs do have high fat content, including a lot of cholesterol, but many studies suggest they are healthy nonetheless 
Studies suggest that eating an egg every day does not cause heart disease, and may in fact lower your risk of cardiovascular disease 

Low/No Fat Dairy
One 6oz container of non-fat plain yogurt has 10g of protein 
Nonfat cottage cheese has 13g protein/serving 
One slice of low-fat Swiss cheese has 8g of protein
The fat in dairy is primarily the “bad” kind (saturated fat), so consuming fatty dairy like whole milk or regular cheese is detrimental to your health
With the saturated fat removed, dairy becomes a recommended part of any healthy diet and an excellent source of protein 

Animal/Meat Protein Products

Fish 
Fish provides many important nutrients and is a critical source of omega-3 fatty acids 
Salmon contains 37g of protein in one 6oz serving 
Tuna, meanwhile, has even more protein with 48g in a 6oz filet! Even a can of tuna (5oz) contains 20g of protein  
Eating fish at least twice per week is considered integral to a healthy diet, and should certainly be part of any high-protein meal plan 

Chicken 
Chicken breast has 31g protein in a 165-calorie serving (about the size of one breast) 
One skinless thigh (about 200 calories) has 28g of protein 
Chicken breasts are healthier than chicken thighs due to the lower fat content 

Red Meat 
Red meat is best limited or avoided due to major health concerns associated with it 
However, it is possible to offset this by eating only lean red meat (eye of round or flank steak from beef, or pork tenderloin) 

How Much Protein Should You Eat? 

Normal recommended dietary allowances of protein are around 0.8g/kg of body weight. Anything higher than that is considered high protein, and you may want to ease into higher protein content in your diet.  

Studies on high protein diets for weight loss are generally utilizing between 1-1.6g protein/kg of bodyweight, or around 30-35% of your total daily calories from protein. 

Calculating your macro percentages is probably the best way to create a high protein diet that helps you lose weight, and there are resources on the internet to help with this. But to start more simply, just aim for around 1g/kg and move up as needed to match your weight loss goals. 

Whether your goal is to lose weight, get big and strong, or both, consuming a high protein diet is key. Remember, dietary changes are supposed to last a lifetime! So, you do not have to do it all at once. 

FAQs 

What is a High Protein Diet?  

A high protein diet is full of healthy foods that exceed the basic daily allowance for protein intake as outlined by the FDA. (About 0.36 grams per pound of your body weight) 

Benefits of a High Protein Diet  

Eating a high protein diet can lead to increased muscle mass, controlled appetite, an increase in metabolic rate, weight loss, and general positive effects for body composition, aging, and healing.  

How Much Protein Do You Need?  

The amount may vary, but usually you would calculate your daily recommended protein intake by eating more than your daily recommended intake (DRI): 0.8g / kg of body weight. Or, if you track your “macros”, that would be 10-35% of your daily calorie intake coming from protein. 

For example, a 150lb person would eat about 82-110g of protein daily to achieve a high protein diet. 

Is a High Protein Diet for Me?  

If you’re thinking about starting a new diet, it’s always a good idea to talk it over with your doctor. 

In general, a high protein diet is beneficial for most, unless you have serious kidney issues. 

What Are the Pros and Cons of a High Protein Diet?  

High protein foods are associated with weight loss and higher physical performance, but too much protein can lead to kidney disease, cholesterol problems, heart disease, and nutrition deficiencies in other areas. 

Animal Protein vs Plant Protein  

Although lean meats, eggs, and chicken are high in protein, they aren’t the only way to load up on a high protein diet. Many vegetarian and vegan options like soy products, lentils, beans, quinoa, nuts, and seeds are essential and healthy sources for protein. 

Can You Lose Weight Eating High Protein?  

Absolutely! However, this is usually achievable with proper balance between the rest of your diet, and exercise.  

Is a High Protein, Low Fat Diet Effective for Weight Loss?  

​Yes, especially because many high protein foods like red meats can be high in “bad” fats, which is not ideal (or good) for healthy weight loss.

What Foods Are the Highest in Protein?  

Vegetables: Edamame, lentils

Grains: Quinoa, ancient grains  

Nuts and Seeds: Almonds, flaxseed 

Dairy: Eggs, plain yogurt, low-fat cottage cheese, low-fat Swiss cheese 

Meat: Salmon, white meat chicken, skinless chicken thigh, tuna, round or flank beef steak, pork tenderloin 

Other: Tofu and other soybean products 

Can You Eat Too Much Protein?  

You can eat too much of a good thing. Too much protein can flood your kidneys with excess amino acids it needs to filter out. This can put a strain on your system and cause long-term kidney function issues.  

What Does a High Protein Diet Do to Your Body?  

Eating a high protein diet can boost your body’s ability to build and repair muscle, organ, and bone tissues, lower body fat, help you feel fuller/more satiated, and reduce muscle loss as you age. 

The post High Protein Diet Guide (Science-Backed) appeared first on Fresh n' Lean.

A high protein diet can benefit those that exercise more than 3 times a week, and those that have a protein deficiency. If you’re looking to add more high protein, low calorie foods and other healthy protein additions to your diet, this list and our Protein+ meal delivery plan can help! 

TABLE OF CONTENTS 
Plant-Based Sources 
Animal Sources 
Other Sources 

Plant-Based Sources 

If you’re on a vegetarian diet, or are just trying to eat more greens, many vegetables, nuts, and other plant products are a strong source for naturally high protein foods. Here are the top high protein plant-based sources. 

Lentils 

Every ½ cup (about 100g) of cooked lentils has about 140 calories, 9g of protein, 23 grams of carbs, 0.5 grams of fat, and 9 grams of fiber. 

Lentils are a type of legume and are one of the best in high protein low fat foods. They have higher protein content than most beans and contain a substantial amount of fiber, folate, magnesium, potassium, iron, copper, and manganese. Studies show that people who consume lentils have a lower risk of developing health conditions like heart disease. 

Examples: 

• Chickpeas 
• Red/Green Lentils 
• Mung Beans
• Yellow Gram 
• Black Beluga Lentils 
• Sugar Snap Peas 
• Soy Nuts 
• Garbanzo Beans 
• Edamame 
• Fava Beans 

Learn more about lentils and how to cook them here or check out our 5 Step Chef page for recipes with lentils here. 

Quinoa 

1 cup of cooked quinoa has about 120 calories, 8g of protein, 21 grams of carbs, 1.9 grams of fat, and 2.8 grams of fiber.  

Quinoa comes from the flowering quinoa plant and is actually a seed. Though it is not technically a grain, it is considered a great substitute for rice and other recipes involving whole grains. You can substitute quinoa for rice in sushi, grain bowls, and other dishes like the ones we have here.  

Quinoa contains fiber, copper, zinc, folate, and iron and is referred to as complete protein because it contains all nine of the essential amino acids that our body can’t make on its own. The fiber in quinoa is great for regulating triglycerides, overall cholesterol, blood sugar levels, helping you lose weight, and lowering blood pressure and risk for heart disease.  

Almonds 

One ounce (about 23 almonds) provides 6g of protein, 165 calories, 14 grams of fat, 6 grams of carbs, and 3 grams of fiber.  

Nuts in general are nutritionally rich food. They offer a range of health benefits including lowering risk for heart disease and inflammation. Almonds specifically are rich in fiber, vitamin E, manganese, and magnesium; this can lower your chances of developing heart disease.  

Adding whole almonds and almond byproducts to your diet is really easy! You can have a handful every day, or add them to meals like grain bowls, salads, parfaits, or baked goods to boost your daily protein and fiber intake.  

Make desserts using almond flour, use almond butter on your toast and in your smoothies, or crumble crushed almonds on baked salmon – there are lots of different ways to eat your almonds.

Pumpkin Seeds 

¼ Cup (29 g) provides about 180 calories, 8 grams of protein, 3 grams of carbs, 16 grams of fat, and 2 grams of fiber. 

Iron, phosphorus, magnesium, zinc, and many other essential minerals can be found in pumpkin seeds alongside protein and fiber. Pumpkin seeds (and many other seeds) are a great source for antioxidants and Vitamin E that can enhance heart health and fortify and maintain healthy bones by reducing inflammation.  

There are also studies which suggest that eating pumpkin seeds can help treat and reduce the risk for some cancers like breast cancer, lower blood pressure and cholesterol levels, lower blood sugar, help you get more quality sleep, and possibly even improve testosterone levels and quality of sperm.   

Firm Tofu 

One 3.5-ounce (100-gram) serving contains 144 calories, 17g of protein, 3 grams of carbs, 9 grams of fat, and 2 grams of fiber.  

Why firm specifically? Firmer tofu has less water and therefore a higher amount of nutrients. To max out on protein content, choose the firmest tofu you can find! Tofu in general is made from soy, which has many potential health benefits including relieving menopause symptoms, preventing some cancers like prostate and breast cancers, preventing osteoporosis, and reducing your risk for heart disease.   

Tofu (and soy in general) is a good high protein food for those who don’t consume animal proteins. It can be fried, grilled, and used as a meat substitute in many recipes. Softer tofu can be blended, crumbled, and scrambled into dishes like smoothies, dressings, dips, soups, pudding, and breakfast scrambles. 

ANIMAL SOURCES 

Animal meat and animal byproducts are an easy way to sustain a high protein diet. Animal proteins are considered complete proteins because they offer the highest quality protein sources that give our body the amino acids they need to stay healthy.  

Eggs 

1 large, whole egg (50g), on average contains 78 calories, 6g of protein, 0.6 carbs, and 5 grams of fat. 

Whole eggs (egg whites + the yolk) are packed with omega-3 fatty acids, selenium, vitamins b12 and A and are low in carbs, which makes them a great high protein low calorie food staple for many diets including keto.  

The health benefits of eating eggs regularly include improving your brain, nerve, and eye health because they are nutrient dense, keep you feeling fuller longer, and are complete proteins. Those that are not already at risk for cholesterol problems may also find eggs to be heart healthy as well.  

Greek Yogurt 

One 7-ounce container (200g) provides an average of 140 calories, 19.9 grams of protein, 6 grams of carbs, and 4 grams of fat.  

Low fat, unflavored Greek yogurt has nutrients like calcium, b12, vitamin A, selenium and zinc. These are all important for bone health, building muscle mass, boosting metabolism, and improving gut health. Yogurt is a great source for probiotics that generate healthy bacteria in your digestive system. 

When shopping for Greek yogurt, look for plain, low-fat brands. Flavored yogurts can add unnecessary sugar, which makes them unhealthier! Instead, flavor your yogurt yourself with things like honey, nuts, berries, and other fruits. 

Chicken Breast 

3.5 ounces (100g) contains about 165 calories, 31g of protein, 0 carbs, and 6.2 grams of fat. 

Chicken is another diet staple for those searching for high protein low calorie foods. White meat chicken provides a variety of B vitamins and minerals like zinc and selenium and is lower in fat than thigh or other dark chicken meats.  

Because it is so high in protein and low in calories, it is especially beneficial for those looking to lose weight. Chicken breast can help you feel fuller longer and contribute to lean body mass. However, how you prepare your chicken matters. Breaded, fried, and processed chicken (like lunch meats) can put you at risk for heart disease, diabetes, and cancer. Stick to baking, grilling, or air frying your chicken instead, and consider skipping the dipping sauces for maximum health benefits. 

Lean Beef 

3.5 ounces (100g) provides about 217 calories, 26g of protein, and 12 grams of fat. 

Red meat is another high protein food that can be a part of a healthy diet, but it is best to consume in moderation as it is linked to a higher risk of health conditions. Lean red meat typically has less saturated fat and cholesterol as outlined by the USDA: 

“Lean” – 100 grams of beef with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. 

“Extra Lean” – 100 grams of beef with less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol. 

USDA’s “Beef From Farm To Table”

Lean beef meats are a rich source of protein that have iron, zinc, selenium, vitamin B12 and B6. This can reduce your risk for anemia, maintaining good muscle mass, and improving physical performance. Like most foods, the source matters, so go for grass-fed, hormone-free beef for the best health benefits. 

Fish 

3.5 ounces (100g) contains about 280 calories, 22-25g of protein, and 12 grams of fat (depending on type of fish and whether wild caught or farm raised) 

People who include a lot of fish in their diet tend to have lower risk for major health concerns like heart disease and type 2 diabetes. Fatty fish like salmon are higher in Omega-3s, which is all around, a great superfood. Though “fatty fish” might sound like a negative thing, some fats are actually good for you!  

Fish can help lower risk for heart disease, heart attack, and stroke, aid fetal growth and development during pregnancy, improve brain function, and help treat symptoms of depression. As one of the focuses of the Mediterranean diet, fish are important for those looking to improve their overall health.  

Some healthy fish to consider adding to your high protein foods list are: 

• Pollack 
• Cod 
• Sardines 
• Halibut 
• Mackerel 
• Mahi-Mahi 
• Trout 
• Perch 

Other Sources 

If you still need more to supplement a high protein diet, protein powders are a good alternative for those that don’t have time to make meals and would like to get more protein intake in for the day. 

The amount of protein will vary from product to product, but the best protein supplements will be derived from whey, which has a range of essential amino acids. Studies have shown that whey protein can help you gain muscle mass and lose body fat quickly. If you are lacking even after eating high protein foods, this could be a helpful supplement for you. 

The post 10 Healthiest High Protein Foods (According to a Nutritionist) appeared first on Fresh n' Lean.