9 Delicious High Protein Pasta Dinner Under 400 Calories

When it comes to speedy dinner recipes, it doesn’t get much easier than a trusty bowl of pasta. Lasagna, spaghetti, linguine, farfalle—we love the Italian classic in all shapes and sizes. Why? Well, you see, even the most novice chef can cook this carb to perfection. All you need is a pot of well-salted water, a little patience, and a nonna-approved recipe—from there, it’s all noodle slurping, right?

Not quite. As great as pasta tastes all by its lonesome, a lot of recipes tend to fall short when it comes to protein (here’s looking at you, penne a la vodka). And at dinnertime, when you want a meal that will actually satisfy your hunger pangs, a bowl of carbs simply isn’t going to cut it.

Luckily, there are ways to hack that typical pasta formula in a high protein way. These nine recipes kick things up a notch with cheese, beans, meat, fish, and more. And guess what: Spaghetti bolognese is not included!

1. Simple San Marzano Pasta E Fagioli from Pinch Of Yum

Pasta e fagioli is a classic Italian stew that’s loaded with veggies, beans, cheese, and meat—AKA, it’s full of protein. If you can’t find the orecchiette pasta that this recipe calls for, opt for another small noodle variety like elbow pasta or ditalini. Get the recipe here.

Per One Serving: 356 calories; 24 grams protein

Related: 4 Sneaky Ways To Eat More Protein (Plus 7 Recipes)

2. Orecchiette Pasta With Chicken Sausage And Broccoli from SkinnyTaste

This dish takes just 20 minutes to cook. Sausage provides protein and broccoli adds a hit of vitamin C. Again, if your grocery store doesn’t sell orecchiette, another small pasta variety will work just as well. Get the recipe here.

Per One Serving: 284 calories; 17 grams protein

3. 4-Ingredient Spring Pasta from The Seasoned Mom

Chicken does the protein trick in this playful pasta recipe. Peas supply some fiber and the whole shebang comes together with only four ingredients (psst…the fourth is pesto). Get the recipe here.

Per One Serving: 240 calories; 16 gram protein

4. Creamy Chicken And Mushroom Macaroni Cheese Bake from Cafe Delites

Mac attack! The dairy in mac and cheese already provides protein, but a bit of chicken helps take things to the next level. Mushrooms and broccoli round out the meal. Get the recipe here.

Per One Serving: 341 calories; 20 grams protein

Related: A Guide To The Best Protein Sources, Veg And Non-Veg

5. Fettuccine With Pistachio Pesto Sauce from Two Purple Figs

This vegetarian dish relies on a pistachio pesto for protein. If you feel like giving it a little extra oomph, heavy cream is an optional (if caloric) addition. Get the recipe here.

Per One Serving: 313 calories; 14 grams protein

6. Linguine And Shrimp Fra Diavolo from SkinnyTaste

Shrimp is an easy-to-cook lean protein and it takes centerstage in this pasta dish. If you want a little more protein, try sprinkling your bowl with parmesan cheese. Get the recipe here.

Per One Serving: 376 calories; 30 grams protein

7. Creamy Peppadew Pasta With Watercress And Pine Nuts from Amuse Your Bouche

Greek yogurt is the secret protein behind this vegetarian pasta. Spicy Peppadew peppers heat things up while fresh lemon juice and watercress cut the creamy flavor. Get the recipe here.

Per One Serving: 376 calories; 15 grams protein

Related: How Much Protein Do You Really Need?

8. Chicken Parmesan With Edamame Pasta from Kim’s Cravings

Forget, for the moment, the surprisingly low-calorie chicken parm, which is naturally high in protein, and turn your attention to the surprise beneath it. Those noodles pack their own secret protein punch because they’re made from edamame instead of flour. For now you can only really find these specialty pastas online, but your local health food store may also carry them. Bonus: Since they’re flour-free, they’re also gluten-free. 

Get the recipe here.

Per One Serving:  344 calories; 25 grams protein

9. Sriracha Mac And Cheese from Joyful Healthy Eats

Back at it again with the mac and cheese. This one is completely vegetarian. That means all the protein comes from a heaping cup of fontiago cheese. Arrowroot powder gives it a bit of a fiber boost and Sriracha adds some heat. Get the recipe here.

Per One Serving: 324 calories; 14 grams protein

-By Audrey Bruno

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Pesto “Zoodles” with Brussels Sprouts

Keep healthy and curl up with this warm pesto turnip “pasta” from Inspiralized. Brussels sprouts add a hearty amount of vitamin C, which is an important antioxidant that aids in iron absorption and collagen production. If you don’t have turnips on hand, simply sub in zucchini, rutabaga, butternut squash or beets.

Pesto “Zoodles” with Brussels Sprouts

Ingredients

• 3 cups basil leaves
• 2 tablespoons pine nuts
• 1/4 cup plus 1 tablespoon olive oil, divided
• 1 large clove garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups trimmed Brussels sprouts
• 3 medium turnips, peeled and spiralized into linguine
• Salt and pepper to taste

Directions

Combine the basil, pine nuts, 1/4 cup of the olive oil, garlic, salt and pepper in a food processor, and pulse until smooth.

Halve, and then thinly slice the Brussels sprouts into shreds.

Heat the remaining tablespoon of olive oil in a large skillet over medium heat. When the oil is shimmering, add the turnip noodles and Brussels sprouts. Season with salt and pepper. Cover and cook for 3–5 minutes, or until the turnip noodles are al dente, uncovering and tossing occasionally. Transfer to a large bowl. Pour the pesto on top, and toss to combine thoroughly. Serve warm.

Nutrition Information

Serves: 3 |  Serving Size: 2 cups

Per serving: Calories: 306; Total Fat: 27g; Saturated Fat: 3g; Monounsaturated Fat: 18g; Cholesterol: 0mg; Sodium: 491mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 7g; Protein: 5g

Nutrition Bonus: Potassium: 397mg; Iron: 17%; Vitamin A: 49%; Vitamin C: 135%; Calcium: 7% 

Ali Maffucci is the founder of Inspiralized.com, the only blog dedicated to cooking creatively and nutritiously with a spiralizer. She is the author of the New York Times bestselling cookbook Inspiralized. Hew new cookbook, Inspiralize Everything: An Apples-to-Zucchini Encyclopedia of Spiralizing, will be published by Clarkson Potter this August.

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Key Lime Pie “Recovery” Bites

Recovery just got delicious with these sweet and creamy key lime pie bites! Fitness enthusiasts know good recovery after a hard sweat session involves balance between protein and carbohydrates. If you’re looking for creative ways to use your protein powder, whip up these zesty bites—they deliver roughly 8 grams of protein and 21 grams of carbs in under 200 calories.

Key Lime Pie “Recovery” Bites

Ingredients

For the crust:

• 5 Medjool dates, pitted
• 1/3 cup raw walnuts
• 1/3 cup raw oats (certified gluten-free if necessary)

For the filling:

• 2 tablespoons cream cheese, softened
• 3 tablespoons Greek yogurt, plain
• 2 tablespoons fresh lime juice
• 1 scoop Gold Standard 100% Whey, Key Lime Pie
• 1 teaspoon honey

Directions

Place cupcake liners into a 6-count cupcake tin. Set aside.

Add the dates, walnuts and oats to a food processor and process until well combined and looks like coarse sand. It should feel sticky between your fingers. Once ready, place about a ping pong ball size of crust mixture into the bottom of each cupcake liner and flatten out with your fingers so it covers the bottom like a crust (it should be well packed). Set aside.

In a small bowl, add the softened cream cheese, yogurt, protein powder, lime juice and honey. Mix well with a whisk until smooth.

Scoop out the filling and place evenly into each cupcake tin. Place tin in the freezer for an hour or until ready to eat, allowing 5 minutes to thaw. Store leftover tarts in the freezer.

Nutrition Information

Serves: 6 |  Serving Size: 1 tart

Per serving: Calories: 161; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 13mg; Sodium: 33mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 15g; Protein: 8g

Nutrition Bonus: Potassium: 193mg; Iron: 3%; Vitamin A: 2%; Vitamin C: 3%; Calcium: 4% 

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Is Drinking for Thirst the Best Hydration Advice?

Adequate hydration is crucial for performance in active people. In the body, water acts as a solute and solvent; a carrier, coolant, shock absorber and more. During exercise, water protects working muscles from overheating by circulating heat and redistributing it throughout the body via the bloodstream. Sweat, which is mostly water, evaporates off the skin to help release that heat and cool your core temperature. The longer a workout lasts, the more water is lost through sweat and therefore must be replaced to allow the body to continue to do the important job of cooling.

When it comes to how you should hydrate during exercise to prevent large weight losses and dehydration there are two approaches: following a “schedule” to replace fluids or simply relying on thirst to guide fluid intake during and after exercise. Below, we explain these approaches in more detail — and offer tips to help you develop the best hydration plan for you.

Static fluid recommendations, somewhat independent of thirst, have been used to guide athletes on the proper amount to consume before, during and after workouts to prevent dehydration. The biggest reason for such recommendations is actually a small innate “problem” with thirst. Your thirst is triggered after we become slightly dehydrated (approximately 1.7–3.5%). This means that an athlete might already be on their way to a state of significant dehydration when their thirst mechanism kicks in. In addition,stopping to drink when thirsty may not be feasible for some athletes. Or even more likely, an athlete may not be in tune with their thirst drive due to focusing on their training or competition.

Climate is another factor that challenges your thirst mechanism. When exercising in very hot weather (high 90s and above), your thirst may not be a strong enough drive to replace the water lost from sweat. Surprisingly, cold weather (41°F degrees or lower) also poses a challenge because it can increase the level of dehydration required to initiate thirst. You should therefore be vigilant about fluid intake in either very hot or cold temperatures.

Approach #1: Following a Hydration “Schedule”
For all these reasons, the most widely used fluid recommendations encourage athletes to not rely solely on thirst to guide their intake. Rather you should implement a regular rhythm of fluid intake that has been practiced and mastered in training and leads to a desirable performance outcome. This might look like drinking 4–6 sips of fluid every 15–30 minutes, regardless of thirst. Strict rehydration rules should also be followed after a workout to compensate for water-related weight loss.

Approach #2: Listening to Your Thirst
While those recommendations are a great starting place, some research suggests that athletes, particularly endurance athletes, need more individualized guidance that is driven by the body’s natural signals of thirst. Even though thirst is initiated after mild dehydration, some studies show that fluid intake driven by thirst alone is adequate for maintaining performance and recovering properly after exercise. This is especially the case in distance runners, to whom overhydration and subsequent hyponatremia (dangerously low sodium levels in the blood) can easily happen due to a fear of not drinking enough.

In this thirst-driven approach, athletes should therefore consume both water and sports drinks throughout their training and competition and follow their thirst to guide intake. While mild levels of dehydration may occur, some studies show that thirst-driven intake adequately replaced losses in the 24 hours following a workout.

Blending Them Together
So which of these schools of thought is right for you? There are lessons you can take from each of these perspectives to craft your own personal hydration strategy. As with all elements of sports nutrition, finding your perfect routine comes from practice.

Try out these suggestions to determine your ideal hydration plan:

1. Track your weight before and after exercise to get a general idea of how much you sweat. If you lose more than 2% of your body weight during a workout, you may need to drink more fluid. Conversely, if you gain weight during a workout, you probably drank more fluid than you needed. Try listening to your thirst cues to see if it better guides your intake.
2. If you have to urinate frequently during exercise, you may be drinking too much. If you have small amounts of dark urine during the day of your training, you probably did not drink enough or rehydrate with enough fluid.
3. Whenever you begin a new season of training or your climate changes to hotter or colder temperatures, a set hydration strategy may be beneficial. Start with a guideline of 4–6 sips of fluid every 15–30 minutes.
4. When stakes are low, practice listening to your thirst as your guide for drinking during training. Use the first three suggestions above to determine how successful you were.
5. If you are a slower-pace endurance runner (a marathon runner with a pace of 4 ½ hours or longer), be mindful of overhydrating during long runs and races. Use your thirst, weight change and urination rate to determine the best hydration strategy for you.
6. Ensure you start your workout adequately hydrated. Urine volume and color can be a good indicator. A small amount of dark-colored urine likely indicates low hydration levels.
7. Be aware of the symptoms of dehydration: dry mouth, headache, fatigue, dry skin, rapid heartbeat, rapid breathing and dizziness.

Selected Sources:
Butler THB, Verbalis JG, Noakes TD. Updated Fluid Recommendation: Position Statement from the International Marathon Medical Directors Association. Clin J Sport Med. 2006; 16:283-292.

Murray, B. Fluid, Electrolytes, and Exercise. In: Rosenbloom CA, Coleman EJ, eds. Sports Nutrition: A Practice Manual for Professionals. 5th ed. Academy of Nutrition and Dietetics. 2012.

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A 15-Minute Routine to Combat the Effects of Sitting at a Desk Chair

If you’re glued to a desk chair for most of your workday, chances are you’ve got tightness in your hips, hamstrings and back. Here is a really easy routine involving simple stretches that can open up those parts of your body and improve your mobility.

Start with a standing dynamic warmup with squats, reverse lunges, Frankensteins, lateral lunges, figure 4s and leg swings front and back. If you are crunched for time, doing this warmup alone can be a great way to loosen up your hips, hamstrings and back. When you have more time, you can head to the floor to do the routine shared below.

Here are the moves you’ll do:

• Inchworm to plank to child’s pose
• Reverse your inchworm and roll back up to standing
• Kneeling lunge to hip flexor stretch to runner’s lunge to hamstring stretch
• Plank to down dog to calf stretches (pedaling the feet), then roll up to standing

Repeat on second side.

• Alternate knee tucks to double knee tuck to torso rotations
• Happy baby to figure 4 stretch to pigeon stretch
• Straight-leg hamstring stretch on your back, then roll up into seated hamstring stretch
• Seated torso rotation

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15 Delicious New Ways to Make Oatmeal

Look no further then oatmeal for a budget-friendly, nutritious way to amp your fiber intake. This beneficial food is a breakfast staple for many of us, but eating your daily bowl of oats is pretty dull. Luckily, this versatile grain lends itself well to a variety of recipes from traditional breakfast-friendly dishes to munchable snacks, and even oatrageously delicious dinner-worthy ideas.

BREAKFAST FRIENDLY

1. Apple Cinnamon Baked Oatmeal | Fit Foodie Finds
Looking for a way to spice up your daily oatmeal grind? Try baking oatmeal with apple and cinnamon, then top it with a delicious sweet leche sauce. The recipe calls for unsweetened almond milk, but you can also sub in cow’s milk. Pomegranate seeds make a beautiful garnish, or you can try coconut flakes, slivered almonds—whatever suits your fancy! Recipe makes 4 servings at 1 cup oatmeal and 2 tablespoons of sauce each.

Nutrition (per serving): Calories: 129; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 252mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 3g

2. Oatmeal Pancakes | Cooking Light
Sneak healthy oatmeal into your morning meal with this recipe for oatmeal pancakes. Each stack of 4 pancakes is under 300 calories and provides you with 9 grams of protein and 3 grams of fiber. Recipe makes 3 servings of 4 pancakes each.

Nutrition (per serving): Calories: 263; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 85mg; Sodium: 492mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 5g; Protein: 10g

3. Slow Cooker Apple Pie Steel-Cut Oatmeal | The Healthy Maven
Slow cooked apple pie steel-cut oatmeal is the best option for those who want to snooze through their alarm but still have a delicious, hot breakfast. Just set up your crockpot the night before and wake up 8 hours later to a healthy breakfast. Recipe makes 5 servings at 1 cup each.

Nutrition (per serving): Calories: 180; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 135mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 11g; Protein 5g

4. Steel-Cut Oatmeal with Blueberry Compote | Cooking Light
Instead of adding traditional brown sugar and cinnamon to your bowl of oatmeal, try this exciting blueberry compote. The zesty, cinnamon-blueberry compote infuses your fiber-packed steel-cut oatmeal with plenty of flavor. You know what they say: A spoonful of blueberries helps the oatmeal go down!

Nutrition (per serving): Calories: 252; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 153mg; Carbohydrate: 49g; Dietary Fiber: 6g; Sugar: 19g; Protein: 6g

5. Cherry Almond Granola | Yes to Yolks
Transform your oatmeal into crunchy, nutty cherry almond granola by tossing, stirring and baking a few simple ingredients. This recipe calls for dried cherries, cherry juice, almonds and flaxseeds, but you can easily swap them out for other dried fruit, juice, nuts and seeds you already have on hand. Layer granola on top of high-protein Greek yogurt for a satisfying parfait. Recipe makes 10 servings of granola at 1/2 cup each.

Nutrition (per serving): Calories: 275; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 120mg; Total Carbohydrate: 37g; Dietary Fiber: 5g; Sugars: 11g; Protein: 6g

6. Blueberry Almond Oatmeal Parfait | The Wheatless Kitchen
Wake up to an extravagantly simple breakfast parfait. The recipe features layers of oatmeal and yogurt crowned with crunchy almonds and refreshing blueberries. As a nutritional FYI, it’s also high in fiber and is gluten-free. Recipe makes 2 servings. 

Nutrition (per serving): Calories: 296; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 69mg; Total Carbohydrates: 44g; Dietary Fiber: 6g; Sugars: 20g; Protein: 11g

OATMEAL MUNCHIES

7. Chia Oatmeal Breakfast Cookies | Eating Bird Food
Cookies for breakfast? Why yes! These chia oatmeal cookies are packed with hearty and healthy ingredients that will keep you feeling full all morning. They’re also made without any added sugar, dairy or eggs. Make a batch and keep them around because they’re also handy snacks. Recipe makes 15 servings at 1 cookie each.

Nutrition (per serving): Calories: 77; Total Fat: 3g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 5g; Protein: 1g

8. Banana Bread Granola Bars | Running with Spoons
This lightly sweetened granola bar takes enjoying banana bread to a new (and portable) level. The recipe features a simple bar made from chewy rolled oats and ground flax that is lightly sweetened with ripe bananas, honey and dates. It’s also a friendly snack option for those on a gluten-free diet. Make and store in the fridge for a great post-workout snack. Recipe makes 10 servings at 1 bar each.

Nutrition (per serving): Calories: 130; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 120mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 14g; Protein: 3g

9. Blueberry Lemon Oatmeal Muffins | Daily Unadventures in Cooking
Add oats to your blueberry muffins for better texture and bite. In just 4 easy steps you’ll be ready to bake your own batch of these irresistible muffins. Use plain, 1% fat yogurt to cut down on calories, and remember not to over mix your batter. Recipe makes 12 servings of 1 muffin each.

Nutrition (per serving): Calories: 193; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 16mg; Sodium: 330mg; Total Carbohydrate: 23g; Dietary Fiber: 1g; Sugars: 7g; Protein: 3g

10. Oatmeal Chocolate Chip Breakfast Cookies | Skinnytaste
Cookies with no sugar and none of the artificial stuff? Give ’em here! This recipe for chewy chocolate chip cookies whips together just 3 simple ingredients: ripe bananas, wholesome oats and chocolate chips. If you’re not into chocolate chips, try subbing in toasted coconut, dried cranberries, raisins and/or almond bits. Recipe makes 8 servings at 2 cookies each.

Nutrition (per serving): Calories: 96; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrate: 18g; Dietary Fiber: 2g; Sugars: 8g; Protein: 2g

11. Pomegranate Oatmeal Snack Cups | Fit Foodie Finds
Wanna take your oatmeal on the go? Check out this recipe for baked pomegranate oatmeal snack cups that are lightly sweetened with ripe banana and 100% pomegranate juice. Spread on your favorite nut butter and munch on these as a snack.

Nutrition (per serving): Calories: 200; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 464mg; Carbohydrate: 26g; Dietary Fiber: 4g; Sugar: 6g; Protein: 6g

DINNER-WORTHY

12. Easy Turkey Meatloaf with Oats | Six Sister’s Stuff
Oatmeal is a healthy way to buff up traditional meatloaf. This recipe pairs high-protein ground turkey with fiber-filled oats in one meaty loaf your family will love. Slice into this loaf after just 4 simple steps. Recipe makes 6 servings.

Nutrition (per serving): Calories: 224; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 128mg; Sodium: 396mg; Total Carbohydrate: 21g; Dietary Fiber: 2g; Sugars: 10g; Protein: 18g

13. Oatmeal Crusted Chicken Tenders | Mom Always Finds Out
Sneak oats into your family’s lunch or dinner with these oatmeal crusted chicken tenders and they won’t know what hit them. Crispy chicken tenders is always a crowd favorite, and now you can serve a healthier baked version with oats and all. Recipe makes 6 servings.

Nutrition (per serving): Calories: 236; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 92mg; Sodium: 435mg; Total Carbohydrate: 19g; Dietary Fiber: 3g; Sugars: 1g; Protein: 28g

14. Black Bean Oat Burgers | Happy Herbivore
Got 15 minutes? Grab these 6 ingredients out of your pantry—beans, mustard, ketchup, garlic powder, onion powder—and smash them together into a tasty black bean oat burger. Serve with a whole grain hamburger bun, lettuce, tomatoes and all your favorite fixings. Recipe makes 4 servings.

Nutrition (per serving): Calories: 207; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 125mg; Total Carbohydrate: 38g; Dietary Fiber: 11g; Sugars: 3g; Protein: 12g

15. Savory Oatmeal with Crisp Prosciutto, Cheddar & Poached Egg | The Wandering Eater
Tranform breakfast oatmeal into dinner-worthy oatmeal by giving it a cheesy twist. Then, top with crispy prosciutto and a poached egg for a satisfying meal. The recipe calls for a particular cheese, but you can sub it with any cheese that will melt. Recipe makes 2 servings.

Nutrition (per serving): Calories: 357; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 34mg; Sodium: 934mg; Total Carbohydrate: 34g; Dietary Fiber: 5g; Sugars: 1g; Protein: 22g

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1 Mealtime Mistake That’s Making You Gain Weight

The next time you sit down to eat, take a good long look at your plate before you dig in. The food you’re eating and the way you prepared it might be totally healthy, but there could be another, almost invisible factor causing you to eat more than you originally intended to. And if you’re interested in losing or maintaining your weight, letting this little mistake slip under the radar could be getting in the way of your goals.

Your portion sizes might be too big, and they way you plate your food could be the reason why. Your healthy-eating game plan seems airtight: You diligently set your brown rice down, top it with a lean protein like chicken, and finish things off with veggies. But here’s the rub: Arranging your food in this format may cause you to accidentally pack on too much of some foods and too little of others. According to Maxine Yeung, M.S., R.D., owner of The Wellness Whisk, when you plate your carbohydrate and protein first, “by the time you get to the veggies, there’s little room left on the plate.” In a well-rounded meal, she says, veggies should be the main focus. So you don’t want to plop them on the plate like an afterthought.

“Changing the way you view your meal to make the vegetable section your primary focus is so important because they contain all the fiber, vitamins, minerals, and water your body needs,” Yeung explains. So what’s the best way to plate your food? Veggies first, then protein, then grains—if it sounds upside down, that’s because it is. This method, developed by Yeung, is called plating backwards, and it’s an extremely simple solution to the common too-big-portion problem.

Making it a mealtime habit is easy. When you plate, Yeung says you’ll want to aim for your portions to be 50 percent non-starchy vegetables, 25 percent lean protein, and 25 percent carbohydrates. If you plate the classic way (carbs, protein, vegetables) you’re more likely to end up with 50 percent carbs and 25 percent vegetables. To strike the right balance, she says, “Start by filling about half your plate with vegetables, then add protein and carbohydrates in about equal portions.” And if you’re still unsure about your portion sizes, she suggests using MyPlate’s visuals as a guideline.

While Yeung primarily likes to use this method at home, she says you can also apply it to mealtime at buffet-style situations, and even while choosing an item from a restaurant menu. Using this trick forces you to look at your meal in a different way. So when you’re flipping through dinner options, whether it be on Seamless or at your favorite Mexican spot, you’ll be more inclined to spot the dishes with larger vegetable portions.

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Balsamic Bacon Brussels Sprouts

Sweet, caramelized Brussels sprouts cooked with crisp pan-fried bacon and tossed in a balsamic glaze? Yes, please! If you have not yet hopped onto the Brussels sprouts bandwagon, this method from Cook Smarts might just do it. Bacon adds smokiness and crunchiness to perfectly sautéed Brussels sprouts to tempt even the pickiest eaters.

Balsamic Bacon Brussels Sprouts

Ingredients

• 1 pound Brussels sprouts, halved
• 6 slices bacon, chopped
• 1 tablespoon balsamic vinegar
• 1 tablespoon brown sugar
• 2 teaspoons Dijon mustard (certified gluten-free if necessary)
• 1/2 medium lemon, juiced

Directions

Place Brussels sprouts in a microwave-safe dish. Add a splash of water, cover with a wet paper towel, and microwave for 2–3 minutes. (Or boil in salted water for about 2 minutes.)

Place a large nonstick skillet over medium-high heat. Add bacon, and sauté until brown and a bit crispy, about 5 minutes. Drain all but 1 tablespoon of the bacon drippings. If the pan looks too dry, add a splash of water before scraping up your bacon bits.

Add Brussels sprouts to pan, and sauté for about 5 minutes, or until they are golden on the outside.

Add balsamic vinegar, brown sugar, Dijon mustard and 2 tablespoons water to the pan. Sauté for another 1–2 minutes. Remove from heat, and top with lemon juice. Season to taste with salt and pepper. Enjoy!

Nutrition Information

Serves: 4 |  Serving Size: 1 cup

Per serving: Calories: 136; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 316mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 7g; Protein: 9g

Nutrition Bonus: Potassium: 478mg; Iron: 11%; Vitamin A: 19%; Vitamin C: 178%; Calcium: 5% 

Cook Smarts creates a range of educational cooking tools and information to empower and inspire home cooks. Visit their website for a range of free cooking resources, simple recipes, and delicious weekly meal plans. Follow their adventures in healthy cooking on Facebook, Pinterest & Instagram.

Photo courtesy of Cook Smarts. Original recipe published by Cook Smarts.

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10 Healthier Drive-thru Meals

Unexpected hunger pangs happen to the best of us, and they seem to hit at the most inconvenient of times–like when you’re out running errands or miles from anywhere on a long road trip. Having healthy, travel-friendly snacks on hand can certainly diminish the dazzle of the drive-thru in these situations–but let’s be honest. Eating on the fly is sometimes unavoidable, even for the most prepared.

Thankfully, fast food restaurants are realizing not everyone wants to eat unhealthy while on the go, and today many popular chains offer healthier options for nutrition-conscious consumers. If you’ve ever made the mistake of ordering a 1,000 calorie salad though, you know some of those seemingly healthy choices aren’t actually healthy at all.

To help you navigate your way through the drive-thru, here are 10 healthier meals to consider ordering the next time hunger strikes while you’re on the road:

BREAKFAST OPTIONS

*Starbuck’s Spinach and Feta Breakfast Wrap
Calories: 290; Total Fat: 10g; Saturated Fat: 3.5g; Cholesterol: 20mg; Sodium: 830mg; Carbohydrates: 33g; Fiber: 6g, Sugar: 4g; Protein: 19g

Panera Bread’s Power Breakfast Egg Bowl with Steak
Calories: 270; Total Fat: 17g; Sodium: 440mg; Carbohydrates: 3g; Fiber: 3g, Protein: 24g

McDonalds Fruit & Yogurt Parfait
Calories: 150; Total Fat: 2g; Saturated Fat: 1g; Cholesterol: 5mg; Sodium: 80mg; Carbohydrates: 30g; Fiber: 1g, Sugar: 23g; Protein: 4g

Taco Bell A.M. Grilled Egg & Cheese Taco
Calories: 160; Total Fat: 9g; Saturated Fat: 3g; Cholesterol: 90mg; Sodium: 330mg; Carbohydrates: 15g; Fiber: 1g, Sugar: 1g; Protein: 7g

LUNCH & DINNER OPTIONS

Panera Bread’s Power Chicken Hummus Bowl
Calories: 270; Total Fat: 10g; Sodium: 500mg; Carbohydrates: 18g; Fiber: 4g, Protein: 27g
Check out their whole Power Menu here.

Subway’s 6” Oven Roasted Chicken Sub (Served on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers and cucumbers.)
Calories: 320; Total Fat: 5g; Saturated Fat: 2g; Cholesterol: 45mg; Sodium: 610mg; Carbohydrates: 45g; Fiber: 5g; Sugar: 7g; Protein: 23g

*Chipotle Steak Burrito Bowl with Romaine, Fajita Vegetables, Black Beans and Green Tomatillo Salsa
Calories: 355; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 65mg; Sodium: 1,000mg; Carbohydrates: 33g; Fiber: 15g, Sugar: 6g; Protein: 39g

*McDonalds Premium Grilled Chicken Sandwich
Calories: 350; Total Fat: 9g; Saturated Fat: 2g; Cholesterol: 65mg; Sodium: 820mg; Carbohydrates: 42g; Fiber: 3g, Sugar: 8g; Protein: 28g
Ordering Tip: Make it an open-faced sandwich to save 100 calories and cut 165mg sodium and nearly 20g carbs.

*Quiznos’ Small Tuna Sub with Cheese (Just ask to hold the dressing)
Calories: 410; Total Fat: 14g; Saturated Fat: 7g; Cholesterol: 45mg; Sodium: 1030mg; Carbohydrates: 44g; Fiber: 2g; Sugar: 5g; Protein: 27g

Wendy’s Asian Chicken Salad (Large salad with 1 packet of dressing)
Calories: 335; Total Fat: 11g; Saturated Fat: 1g; Cholesterol: 90mg; Sodium: 775mg; Potassium: 1100, Carbohydrates: 26g; Fiber: 5g; Sugar: 12g; Protein: 35g

*Nutrition Note: Many fast foods, even the healthier options, contain a lot of sodium. These meals provide more than 35% (805 mg) of the daily recommendation for sodium. Try to select lower-sodium foods at other meals & snacks throughout the day to balance it out.

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Is Just Walking Enough to Lose Weight and Get in Shape?

High-intensity interval training, kettlebells, CrossFit and other more extreme forms of exercise seem to get all the attention these days. But if you’re new to working out or are looking for something a little less intense, you may wonder: What’s wrong with a good, old-fashioned walking program?

The answer: Nothing! Walking is an excellent form of exercise that can help you build fitness and help you lose weight (so long as you are creating a calorie deficit, as with any form of exercise). In fact, it’s so beneficial that it’s worth adding to a healthy lifestyle even if you are already a regular, more advanced exerciser.

Walking is free and easy on the joints, and there’s no special equipment or skills needed to do it. It offers so many incredible health and fitness benefits, including boosting your immunity, strengthening your bones and even improving your sleep quality.

Walking is also a simple way to get your weekly recommended dose of exercise. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week, and a brisk walk is a simple way to make sure you reach those guidelines.

Regular exercisers can use walking as a way to add more activity throughout the day. If you hit the gym often, but you’re sedentary for most of the day — as many office workers are — it may not be enough to stay healthy. One 2015 study found that a consistent 90-minute daily workout wasn’t enough to combat the ill effects of prolonged sitting. So even if you’re already following a regular workout plan, consider adding walks throughout your day. It’ll help break up long periods of sitting at a desk or in a car for improved health benefits without having to spend more time “working out.”

Once you’re a regular walker, consider adding a few additional elements to your plan. Including strength and flexibility training can help you gain strength and stamina, and they can also help you walk farther and faster — while staying injury-free.

In addition to regular aerobic exercise, the CDC recommends adults perform total-body muscle-strengthening activities at least 2 days per week. After you’ve established your walking habit, include strength-training sessions on days you don’t walk to develop muscles that shape your body and protect your joints. You can even incorporate some of your strength training into a walk — check out this 30-minute walking and strength workout for some ideas on how to safely strengthen your body and stay low-impact at the same time.

Finally, once you’ve included a balance of resistance and aerobic training in your schedule, don’t forget the flexibility component. Stretching can improve your performance during your workouts, bolstering your strength, mobility and range of motion. Not sure how to begin stretching? Check out these 6 seated stretches for walkers that can be done easily at home using just a chair. Stretch sessions don’t require a lot of extra time or effort so you can add them into your schedule up to 7 days a week. Feel free to start with a more reasonable goal of of 2–3 weekly sessions.

The bottom line? Walking is a wonderful form of exercise and a great way to build a regular fitness habit, but if you limit yourself to only walks, you may be missing out on strong, shapely muscles and overuse injuries in the long term. Try adding regular strength and flexibility work to your weekly program once you’ve established a routine for best results and walking longevity.

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12 High-Protein Snacks Under 210 Calories

Did you know that protein suppresses prolonged secretion of ghrelin, the “hunger hormone” and boosts secretion of the appetite-reducing hormone peptide YY? Determine your protein needs, then keep your appetite in check with these 12 easy high-protein snacks — all for just 210 calories or less!

1. 20-Minute Zesty Shrimp Lettuce Wraps | MyFitnessPal’s Original Recipes
Make a light and flavorful meal with this lettuce wrap recipe featuring lean shrimp with carrots, bell peppers, black beans and lemon juice. Want to heat up your colorful meal? Stir in minced fresh jalapeño. Recipe makes 4 servings at 3 lettuce wraps each.

Nutrition (per serving): Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g

2. Egg & Toast Cups | Cooking Light
These adorable, protein-rich cups are sprinkled with bacon and chives, but you can substitute shredded cheese, sliced mushrooms or chopped onions — the possibilities are endless! Recipe makes 6 servings at 1 egg cup each.

Nutrition (per serving): Calories: 183; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 195mg; Sodium: 344mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 6g; Protein: 12g

3. Frozen Yogurt Bark | My Fussy Eater
Falling asleep at your desk? Wake up with refreshing frozen yogurt bark! A crunchy, creamy snack made with just seven simple ingredients, snack time couldn’t get any easier or cooler than this! Recipe makes 4 servings at 1/4 recipe each.

Nutrition (per serving with 0% plain Greek yogurt): Calories: 142; Total Fat: 3g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 51mg; Carbohydrate: 21g; Dietary Fiber: 1g; Sugar: 15g; Protein: 12g

4. Guacamole Stuffed Eggs | Natasha’s Kitchen
Twist up your traditional deviled egg recipe with this guac-infused stuffing. A healthier alternative to mayo, avocados gives this dish its creamy signature touch while delivering good-for-you fats plus 20 vitamins and minerals. Yum! Recipe makes 4 servings at 3 stuffed eggs each.

Nutrition (per serving): Calories: 185; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 280mg; Sodium: 157mg; Carbohydrate: 6g; Dietary Fiber: 3g; Sugar: 1g; Protein: 10g

5. Jalapeño-Cheddar Sweet Potato Puffs | The Lean Green Bean
Sharp cheddar, creamy Greek yogurt, smoky bacon and spicy jalapeños are an unbeatable match with sweet potatoes! These addictive puffs will become a snack-time favorite for kids and adults alike. Did we mention that each serving packs 9 grams of protein? Win! Recipe makes 6 servings at 3 puffs each.

Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 93mg; Sodium: 236mg; Carbohydrate: 10g; Dietary Fiber: 1g; Sugar: 3g; Protein: 9g

6. Baked Zucchini Sticks | Skinnytaste
Who needs greasy fried veggies when you can make extra-crispy ones right in your own oven? Low-calorie zucchini is baked to perfection with seasoned whole-wheat breadcrumbs and a bit of grated Pecorino Romano cheese for a savory snack. Recipe makes 4 servings at 16 sticks each.

Nutrition (per serving): Calories: 175; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 231mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 3g; Protein: 9g

7. Zesty Black Bean Dip | Five Heart Home
Fresh flavors of cilantro, jalapeño and lime blended with earthy spices make this healthy black bean dip irresistibly tasty. And, what’s more, this vegetarian-friendly option delivers a grand total of 11 grams of protein per serving! Recipe makes 4 servings at 1/4 recipe each.

Nutrition (per serving): Calories: 208; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 390mg; Carbohydrate: 39g; Dietary Fiber: 15g; Sugar: 2g; Protein: 11g

8. Skillet-Popped Lentils | Healthy Happy Life
Nutty and crispy, these skillet-popped lentils are as loaded with flavor as they are with protein and fiber (15 grams each per serving — double score)! Curb midafternoon hunger pangs by popping this crisp, savory snack in your mouth. Recipes makes 2 servings at 1/2 recipe each.

Nutrition (per serving): Calories: 210; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 228mg; Carbohydrate: 37g; Dietary Fiber: 15g; Sugar: 3g; Protein: 15g

9. Baked Green Bean Fries | Damn Delicious
These green bean fries are baked to crisp perfection with panko and grated Parmesan, and they will soon become your new favorite snack! For a simple spicy dipping sauce, combine a few spoonfuls of Greek yogurt with a drizzle of Sriracha. Recipe makes 6 servings at 1 cup green beans each.

Nutrition (per serving): Calories: 180; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 78mg; Sodium: 306mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 2g; Protein: 9g

10. Spinach Quinoa Patties | Back to Her Roots
For all the texture lovers out there, satisfy your desires for crispy, crunchy, chewy bites with these spinach-quinoa patties. They’re pan-fried for a beautiful, golden-brown finish. Recipe makes 8 servings at 3 patties each.

Nutrition (per serving): Calories: 204; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 70mg; Sodium: 215mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 2g; Protein: 8g

11. Baked Veggie Egg Cups | Eating Bird Food
These protein- and veggie-loaded baked egg cups are incredibly easy, portable and versatile. Switch up the veggies weekly for a variety of nutrients and flavor. Recipe makes 6 servings and 2 egg cups each.

Nutrition (per serving): Calories: 137; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 192mg; Sodium: 411mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 12g

12. Portobello Baked Eggs with Sun-Dried Tomatoes | Uproot Kitchen
Who doesn’t love a protein-packed, four-ingredient snack? We’re willing to bet once you try this portobello baked egg, you won’t want to share the other one — so it might be wise to plan accordingly! Recipe makes 2 servings at 1 mushroom cap each.

Nutrition (per serving): Calories: 132; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 192mg; Sodium: 186mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 2g; Protein: 11g

Want more? Start your day with these 5 protein-packed breakfasts under 500 calories.

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Can You Really Be Overweight and Still Be Fit?

“Fit” is a loaded word without a standard definition. Ask a doctor, and they’ll cite stats about metabolic health. Ask an athlete, and they’ll measure fitness by triathlon times and PRs. Ask a member of the fashion industry, and they’ll point to magazine covers and swimsuit models.

That’s why it’s no surprise that the question of whether you can actually be “fat and fit” is so hotly debated. Take, for example, the controversy over plus-size model Ashley Graham on the cover of Sports Illustrated’s iconic swimsuit issue or the technically obese NFL lineman Vince Wilfork holding his own in ESPN the Magazine’s body issue.

The debate isn’t confined to pop-culture magazine covers or social-media fat-shaming. There’s discord in the medical community as well about just how accurate static measures like body mass index are when it comes to giving a precise assessment of health.

So can you actually be both heavy and healthy? According to the experts and the latest research, the answer is technically yes — but there are some major caveats.

“It may sound cliché, but it’s literally what is on the inside that counts,” says Niket Sonpal, MD, assistant clinical professor at Touro College of Osteopathic Medicine in New York City. “Overall fitness is not just about the sheer numbers of weight-to-height ratio; it’s also about other factors like cardiovascular health, waist circumference, blood sugar levels, etc.”

As it stands, BMI, which is calculated by a ratio of height to weight, tends to be the go-to measure to classify someone as “fat” or not. But that ratio is a pretty narrow measure. It’s not at all unusual for an Olympic athlete or marathoner with a lot of muscle mass to fall into the “overweight” or even “obese” category, which is why a lot of medical professionals call bs on using BMI as an accurate measure of health. (Remember, muscle will up the number on the scale faster than added fat will.)

In fact, earlier this year, a study published in the Journal of the American Medical Association found that overall, the healthiest individuals — which were defined as individuals with the lowest early mortality rates — were actually those in the “overweight” BMI category. The study used data spanning four decades from over 100,000 participants and found that the BMI associated with the lowest risk of early mortality was 27. That’s squarely in the “overweight” category. In other words, they found that the “fat” people in the study were actually fitter than those of “normal” weight.

How is that possible? Sonpal says the measures of cardiovascular and metabolic health are the most important when it comes to determining an individual’s level of fitness. Those numbers will always trump the number on the scale. So if an “overweight” individual has stellar cardiovascular health, they might be considered fitter and healthier than a slimmer person who gets winded after running a mile.

“The way to measure if someone is truly ‘fit’ is through their blood pressure, resting heart rate, blood sugar, exercise tolerance, body fat percentage and other biomarkers to collectively assess health,” he says. “We need to look more at the functional ability as opposed to a static view. Your BMI is just a snapshot.”

This is largely why so many elite athletes dominate in competition despite a super high BMI. Call it the Vince Wilfork phenomenon.

“Athletes generally have a lower body-fat percentage — that is, more muscle — than the general population, says Alissa Rumsey, MS, RD , who specializes in sports nutrition. “An athlete’s weight may be higher, but most of that weight comes from muscle, as opposed to fat. In this case, BMI is not a good indicator of weight or health status.”

This isn’t a free pass to start packing on the pounds or adopting unhealthy eating habits. “Overweight is not synonymous with unhealthy,” says Sonpal. “But we do know that carrying a lot of weight puts stress on your joints and puts more stress on your metabolic health.” In reality, when you start gaining weight, your metabolic health will likely start declining.

So what’s the bottom line? You can technically be heavy and healthy. Body fat is a factor that weighs on overall fitness, but it is not the only factor. As Sonpal stresses, no single measure — whether that’s BMI or the number on the scale — can give you a full picture of health. So when it comes to setting health goals to achieve a greater level of fitness, make sure the focus is on what your body can accomplish rather than how it looks.

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The Difference Between “Good” and “Bad” Pain During Exercise

Pain is your body’s way of telling you something is up, and yes, there is definitely a difference between normal soreness, which says, “Hey, you had a great work out!” and injury related pain, which says “Whoa, something serious is happening here.” Making that distinction is key if you want to get an effective work out and avoid hurting yourself. So let’s get down to deciphering your body’s language.

GOOD PAIN

Though it may make it tough for you to walk up and down the stairs, some muscle soreness is normal, good pain. As long as you’re feeling that soreness in the places that were targeted during your last work out. In other words, don’t be concerned when you wake up the next day after a hard workout feeling a little tight and achy. (You’re likely experiencing DOMS, or delayed onset muscle soreness.)

On the flip side, if you did 50 sit-ups and now your lower back feels sore, that’s an indication that your form or execution was off. You’ll need to correct that if you want to get results in your abs without hurting your back in the process.

Generally, mild soreness that lasts less than 48 hours means you are good to go.

BAD PAIN

We’ve all heard the expression: “No pain, No gain,” but that’s not always a great rule to follow. You need to look out for pain that is sharp and localized (felt in one specific spot or area). This is bad pain, and is likely a warning sign of a more serious injury, such as a tear. Three examples of bad pain:

1. Pulled Muscle If you feel a sudden tightening during an exercise, you’ve probably pulled a muscle and how you should respond depends on the severity of the pull. Again, this could be a sign from your body that you’re over doing it or that your form is off. Take a break from that particular move or activity until the muscle recovers. You can tell if a muscle pull is more serious if it bothers you even when you move gently, or if the pain persists longer than two weeks. If that’s the case, make an appointment with your doctor.

2. Achy Joints If you’re doing a kettle bell swing and all of a sudden you feel a sharp pain in your back, it’s time to stop. Soreness or achiness in your joints can also be a warning that your muscles aren’t absorbing the force properly, and that the soft tissue around your joints (tendons, retinaculum, and musculotendinous junction, for example) is absorbing too much force.

3. Pain that increases Any kind of pain (sharp, dull, or otherwise) that progressively gets worse, and more intense as you workout is bad news. If you experience any of this, take a break from activity until you can get to your doctor and have it checked out.

In general, injury-related pain occurs when a muscle is overused, likely because it is compensating for another area of the body that has shut down. I see many patients who come in with hamstring pulls caused by glutes that aren’t working properly, for instance.

TO AVOID PAIN

Avoiding pain is one of the biggest reasons why you should be doing a dynamic warm up before working out. It’s the number one way to prevent overuse injuries.

A dynamic warm up includes moves that prepare your body for activity by turning on the muscles that aren’t working, making them limber and long. It also helps ensure the muscles you target are actually the ones that do the work.

Bottom line, you need to listen to your body. By understanding different types of pain, you will know your body better and be more responsive to its needs.

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Mini Whole Wheat Egg Sandwiches

Try this mini whole wheat egg sandwich by 24 Carrot Life that you can make ahead of time and reheat for a quick breakfast. Cheesy egg and ham patties baked and sandwiched between a flaky whole wheat, green onion biscuit will surely make you smile. You can also add tomato, spinach, avocado or any of your favorite veggies to the mix.

Mini Whole Wheat Egg Sandwiches

Ingredients

For the egg patties

• 4 large eggs
• 1/2 cup egg whites (approx. 4 large eggs)
• 1/2 cup shredded manchego cheese (or cheese of your choice)
• 3 slices deli ham
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper

For the whole wheat biscuits

• 2 cups whole wheat flour
• 1/4 cup finely chopped green onion
• 2 teaspoons baking powder
• 1 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried basil
• 1/4 cup (1/2 a stick) cold butter + 2 tablespoons melted butter for brushing on top
• 3/4 cup fat-free milk

Optional Ingredients

• Sliced avocados
• Sliced tomatoes
• Baby spinach

Directions

To make the egg patties, preheat oven to 350°F. Heavily grease a standard sized muffin tin and set aside. Then,  add all ingredients for egg patties to a medium sized bowl and whisk to combine completely. Fill each muffin tin 1/2 way and bake for about 10-12 minutes, or until the tops are golden brown and the egg is cooked throughout.

Set the egg patties aside. Then raise the oven temperature to 425°F and let oven preheat.

In the mean time, make the whole wheat biscuits. Grease a baking sheet and set aside. Add all ingredients except butter and milk to a medium sized bowl and whisk to combine. Add 1/4 cup butter and use two knives or a pastry cutter to chop butter into small pieces until the mixture resembles coarse meal. Add milk and stir until just moist (dough will be sticky).

Place dough onto a heavily floured surface and fold over/knead lightly 5 times with floured hands. Flatten dough to a 1/2 inch thickness and cut into biscuits using a biscuit cutter, cookie cutter, or cup, pushing straight down and then twisting slightly. The biscuits will not spread at all so you want to use a small size to keep the biscuits mini. Gently reform dough and make more biscuits until dough is finished (the last biscuit will be a weird shape but I didn’t want to waste dough).

Place biscuits on the greased baking sheet with the edges touching and brush remaining butter on top of each biscuit. Bake for 10-12 minutes or until golden brown.

Assemble the biscuit with the egg patties and optional ingredients (e.g. tomato, spinach, avocado) of your choice.

NOTE: You can wrap the sandwiches individually and store in the freezer for a quick breakfast.

Nutrition Information

Serves: 12 |  Serving Size: 1 egg patty + 1 whole wheat biscuit

Per serving: Calories: 178; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 90mg; Sodium: 735mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 0g; Protein: 8g

Nutrition Bonus: Potassium: 137mg; Iron: 6%; Vitamin A: 6%; Vitamin C: 0%; Calcium: 8% 

Katie is the author of 24 Carrot Life, a (mostly) healthy food blog with quick and simple recipes that show you can live a decadent food lifestyle while still keeping things simple, healthy, and based on whole foods. She works full-time at a non-profit and is based in Philadelphia, PA. For more from Katie, follow her onFacebook,  Twitter and Pinterest.

Photo courtesy of Katie Oberwager. Original recipe can be found on 24 Carrot Life.

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Is Soy Safe?

A great source of complete plant protein, soy has been a staple in Asian diets for thousands of years. There’s no debating it — soy can be found in pretty much anything these days. And we’re not talking about tofu and soy sauce here. From protein bars and veggie burgers to chicken noodle soup, soy has become ubiquitous in the food system in one form or another. It’s inexpensive, packed with protein and relatively tasteless. Additionally, some soy foods are made with calcium sulfate, which makes them good sources of calcium, too.

However, some fear that these foods may not be safe because soy contains certain estrogenlike compounds — and high levels of estrogen have been linked to increased breast cancer risk. Let’s dig a little deeper to find out whether or not this is true.

Understanding the Soy-Cancer Connection
The question around the safety of soy stems from isoflavones, a group of estrogenlike compounds made by certain plants that can mimic the actions of estrogen. While high levels of estrogen have been associated with an increased breast cancer risk, interestingly enough soy actually seems to protect against breast cancer, prostate cancer and even heart disease in human studies. This cancer-fighting effect likely comes in part from other phytochemicals in soy that reduce inflammation and prevent activation of proteins that promote cell growth commonly seen with certain cancers. As an added bonus for women, soy may also provide relief from menopausal symptoms, though the jury is still out on whether or not soy protects against osteoporosis.

Since Americans don’t eat large quantities of soy, it’s not easy to conduct observational studies comparing how various intakes link to cancer risk. In Asia, where soy is a staple and women consume 1–2 servings per day, population studies link regular consumption with lower breast cancer risk. (One serving being equivalent to 1/3 cup tofu, 1 cup soy milk, 1/2 cup edamame or 1 ounce soy nuts.)

What about cancer survivors? According to the American Institute for Cancer Research, consuming moderate amounts of soy does not increase a woman’s risk for poorer outcomes. In fact, consuming moderate amounts of soy appears to reduce recurrence and increase survival rates. The same goes for prostate cancer survivors — trials show that consuming soy food may be beneficial while none demonstrated harm.

Is there more to this debate? Yes. Opponents of soy consumption question its impact on male fertility, its anti-nutrients (Think: phytic acid, lignans and phytoestrogens — compounds that can interfere with absorption of certain minerals), and the long-term health effects of consuming modern forms of highly processed soy. Regarding fertility, some studies show no impact of soy consumption on male fertility and reproductive hormones while some show a negative effect. If you eat a varied diet of nutrient-rich whole foods, anti-nutrients shouldn’t be a concern; however, soaking, fermenting and heating soy may help mitigate the impact anti-nutrients may have on absorption.

The Takeaway
Our take? The impressive anti-cancer benefits of soy outweigh the possible concerns. To maximize the benefits, consume moderate amounts of soy in whole-food (minimally processed) forms. More research is needed to know the long-term health effects of consuming the highly processed versions of soy foods lining the shelves today. Lastly, be wary of anti-soy studies that rely heavily on animal rather than human research studies.

To enjoy your tofu without worry, here are a few tips to get the most nutritional benefit from soy foods in your diet.

• Stick to whole soy foods. Getting 1–2 servings of tofu, tempeh, edamame, miso and soymilk daily can be wonderful additions to a healthy diet. When possible, avoid soybean oil and soy protein isolate, a highly processed form of soy found in protein bars, frozen veggie burgers, canned soup and other processed foods. Those isolated, super-processed forms of soy don’t boast the health benefits of the whole soybean.
• Opt for organic when possible. It’s estimated that a whopping 93% of soy crops in the U.S. come from genetically modified seeds also treated with pesticides. If available and the budget allows, choose organic soy products.
• Look for fermented forms of soy. Fermented soy products like tempeh, miso and soy sauce are the cream of the crop thanks to the health-promoting benefits of gut-friendly bacteria. Fermenting soy may also help reduce its allergenic properties and increase the availability of amino acids.

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8 Lunch-Packing Tips That Will Transform Your Eating Habits

Actually packing a lunch on a daily basis is a nice idea that typically goes from a mission on Monday to a failure by Friday. You start your week with the best of intentions: A trip to the grocery store, bags on bags of leafy greens, fresh produce, and lean proteins. Monday, you pack a nice, if somewhat meek salad and think I’m gonna save so much money and eat so healthy this week. But then you get to work and notice your office cafeteria is serving loaded baked potatoes. So you put that salad in the fridge and decide you’ll eat it tomorrow. By Friday your lunch packing intentions are nothing more than a distant memory, and you’ve completely forgotten about that sad salad in the fridge and all your other now wilted and slimy groceries. I don’t know about you, but this is my weekly dilemma.

Avoiding this scenario isn’t easy if you aren’t of the lunch packing nature. Even if you know that bringing food into work is the more affordable and healthier option, it can be hard to convince yourself to pack some food the night before, and even harder to remember to take it with you the next day. You need a few packing hacks to get you on the road to that lunch-from-home life. These eight tricks are easy-as-pie, kind of fun, and totally ingenious. Maybe you just need to start a lunch-bringing-club with your colleagues. Or maybe it’s time to consider finally signing up for that meal delivery service. Find out what lunch tips work best for you.

1. Invest in the right equipment.
If you have lousy food storage containers, you’re not going to want to use them to pack your lunch. Having the right equipment is the first change you need to make if you’re serious about switching up your lunch packing habits.

For salads, Mason jars work well because they allow you to keep your dressing separate from your dainty ingredients (like spinach and romaine lettuce), so you never accidentally end up with a wilty mess.

These BPA-free plastic, glass, and metal containers are also great for any number of meals. I personally like to use the ones that are styled more like bento-boxes, because they’re divided into sections. This allows me to compartmentalize my food, so that the flavors don’t end up all melding together—so my grapes don’t wind up covered in salmon teriyaki sauce. Plus they’re super cute.

2. Making a big dinner? Pack up your leftovers immediately!
One big dinnertime mistake we often make is not packing up leftovers. Just because you cooked a lot of food, doesn’t mean you have to eat it all. “I’ll often double a portion and pack up the extras right then so there’s no temptation for seconds,” Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition, tells SELF. Packing up your food immediately will also ensure everything stays super fresh. It’s a win-win.

3. Prep ingredients that are easy to mix-and-match.
This is a favorite trick of nutritionists. Lauren Minchen, M.P.H., R.D.N., C.D.N., owner of Lauren Minchen Nutrition and Golda Bar, will grill a bunch of chicken on the weekend and keep that in her fridge. She also likes to have canned fish and other already-prepped proteins on hand.

Other ingredients you can make ahead include chopped and cleaned fresh fruits (which are also easy to add to breakfast and eat for snacks), big portions of cooked whole grains like quinoa or farro, and large amounts of roasted vegetables. These are all ingredients that can be easily stored and added to salads, grain bowls, soups, and so much more.

4. Keep condiments at your desk.
If your favorite hot sauce is waiting for you at work, odds are you’re going to want to use it. Keeping ingredients you love at your desk will help you actually pack and bring a lunch. But this trick doesn’t just apply to condiments. Stash lemons in a drawer or olive oil on a shelf—maybe even make a big batch of whole grains at the beginning of the week to store in the office fridge.

5. Start a bring-your-lunch-to-work club with your colleagues.
They say misery loves company, so if packing lunch is one of your least favorite tasks, find someone at work who will do it with you. Maybe even get a whole lunch-bringing group together. Set cooking or ingredient restrictions—chicken on Monday, salad on Thursday, whatever you like. Even set up a swapping or sharing system. Think of it as a book club, but with food.

6. Sign up for a meal delivery service.
These services are all the rage right now for a reason. These companies eliminate all the annoying parts about cooking—grocery shopping, recipe prep and planning. They also deliver recipes with enough ingredients for two servings, which means automatic leftovers if you’re cooking for one.

7. Pack a meal you actually want to eat.
Sometimes that healthy meal you packed can be a little too…healthy. If you usually hate kale, but packed a kale salad because you think that’s what you should be eating, you’re still not going to want to eat it when push comes to shove. There is one incredibly easy way to keep your lunch choices in line with your tastes: At nighttime, while you’re packing, think to yourself, would I eat this right now? If the answer is no, it will probably still be no tomorrow.

8. Leave yourself a note so you don’t forget your food.
Phone, keys, wallet, anything else? Yes, your lunch! How many times have you packed a delicious rice bowl, only to realize halfway to work that you’ve completely forgotten it? For me, this is a constant issue, but there are ways to avoid it.

Gorin sets calendar reminders on her phone—do this when you finish packing your lunch so there’s no risk of forgetting. Minchen likes to write a note and keep it next to her purse, coffee maker, or fridge. Make sure it’s somewhere where you will be more likely to see it. Maybe that’s on your bedroom door, or even on your bathroom mirror.

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Honey-Glazed Spiced Pork Tenderloin

Sweet and spicy, this honey-glazed pork tenderloin is perfect for a weeknight meal, taking no more than 20 minutes of hands-on prepping! Serve over bed of greens with whole grains for a complete meal. For quicker prep, marinate your pork in the morning or the previous night.

Honey-Glazed Spiced Pork Tenderloin

Ingredients

• 2 teaspoons paprika
• 1/2 teaspoon salt
• 1 teaspoon black pepper
• 1/4 teaspoon onion powder
• 1/8 teaspoon chili powder
• 1/8 teaspoon cayenne pepper
• 1 1/4 pounds pork tenderloin, trimmed of any visible fat and connective tissue
• 1 teaspoon olive oil
• 1 tablespoon plus 1 teaspoon honey
• 1 tablespoon minced fresh garlic

Directions

Preheat the oven to 350°F.

Use a fork to mix the paprika, salt, black pepper, onion powder, chili powder and cayenne pepper in a small bowl.

Rub the tenderloin evenly with the olive oil. Then rub the spice mixture evenly over it until the tenderloin is thoroughly coated. Cover loosely with plastic wrap, and let stand for 15 minutes.

Meanwhile, whisk the honey and garlic in a small bowl.

Place a large nonstick skillet over medium-high heat. When the skillet is hot, lightly mist it with cooking spray. Cook the tenderloin for 1–2 minutes per side, or until just browned on all sides.

Place the tenderloin in a roasting pan or ovenproof skillet. (If one end of tenderloin is much thinner than the other, tuck it under to create a similar thickness throughout.) Use a pastry or basting brush to evenly coat the tenderloin with the honey mixture. Roast, uncovered, for 16–18 minutes, or until it is just barely pink inside and a meat thermometer inserted in the center reaches 155°F (the temperature will rise another 5°F while standing).

Remove from the oven, loosely cover the tenderloin (not the whole pan) with foil, and let stand for 10 minutes. Transfer the tenderloin to a cutting board. Holding your knife at a 45-degree angle, thinly slice the tenderloin. Serve immediately.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 recipe

Per serving: Calories: 209; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 84mg; Sodium: 362mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 6g; Protein: 27g

Nutrition Bonus: Potassium: 507mg; Iron: 11%; Vitamin A: 12%; Vitamin C: 2%; Calcium: 3% 

Get more recipes like this in Devin Alexander’s book The Most Decadent Diet, and learn the secrets to cooking your favorite dishes in a healthier way. Get your copy here.

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