Why People Are Skinny Fat (and How to Fix It)
Are you skinny fat? Here are the three things you must do to fix it . . .
Read MoreWhat with most restaurants closed or only available for takeout, and plenty of extra hours to fill, what better time than now to get in the habit of preparing your own meals?
Now, you may have heard that some grocery stores are running low on staples, and that’s true. Here’s the good news, though:
Most people aren’t panic buying healthy foods like fruits, vegetables, lean meats, whole grains, and low-fat dairy. They’re hoarding ice cream, chips, cookies, candy, and Mountain Dew.
That means, in most places at least, you can still find all of the ingredients you need to prepare delicious, healthy, macro-friendly recipes at home.
Who knows, maybe after a few weeks of eating home-cooked meals, you’ll be even leaner after this lockdown than you were before?
If that sounds good to you, keep reading.
In this article, you’ll find 30 delicious, nutrient-packed, macro-friendly breakfasts, lunches, and dinners you can prepare with minimal ingredients.
Enjoy!
Table of Contents
We’ve all heard that “breakfast is the most important meal of the day.”
Well, it’s not, but that doesn’t mean it can’t be the most enjoyable meal of the day. If you find yourself dragging your feet in the morning as you make ready for another day of quarantine living, there’s nothing like a tasty breakfast to raise your spirits.
So, forget about the microwaved eggs and oatmeal—try one of these mouth-watering breakfast recipes guaranteed to set you off on the right foot.
Picture courtesy of Hurry The Food Up
Looking for healthy pancakes? Use cottage cheese, and you can have three-ingredient pancakes on the table in under 15 minutes.
And unlike pancakes made with mashed bananas, these use rolled oats to more closely mimic the taste and texture of traditional flapjacks. You can also add mix-ins like peanut butter, crushed nuts, coconut flour, or protein powder to put a tasty twist on the base recipe.
Serves 1
Ingredients
1/2 cup (4 ounces) low-fat cottage cheese
1/2 cup rolled oats
3 large eggs
Nutrition Facts (Per Serving)
Calories: 446
Protein: 38 grams
Carbs: 33 grams
Fat: 18 grams
Recipe via HurryTheFoodUp.com.
Picture courtesy of Krolls Korner
How do you like your eggs in the morning?
If the answer isn’t, “with loads of cheese, quinoa, and spinach, of course,” then you definitely haven’t tried this recipe. Once you do, there’s no going back to standard scrambled, or bland ol’ boiled.
As well as being chock-full of protein, this recipe also keeps you full for hours, helping you avoid hunger and overeating while you’re cooped up inside.
Serves 1
Ingredients
2 large eggs
2 tablespoon shredded mozzarella (or Parmesan)
1 cup fresh spinach, roughly chopped
1 tablespoon extra virgin olive oil
2 cloves garlic, chopped
1/4 cup cooked quinoa
Pinch salt and pepper
2 tablespoons greens supplement like Genesis (optional)
Nutrition Facts (Per Serving)
Calories: 446
Protein: 24 grams
Carbs: 30 grams
Fat: 26 grams
Recipe via KrollsKorner.com
Picture courtesy of BodyBuilding.com
Classic French toast is pretty simple—you soak bread in egg and milk, then cook it in a hot pan or in the oven. If you’re bored of the same old, same old, though, or if you’re looking to up the protein content, why not try whisking in a scoop of your favourite flavor of whey or casein protein powder?
That’s the only difference between regular French toast and this version, which delivers 50 grams of protein per serving. Just be sure to use a protein powder that uses real vanilla flavor—like Legion Whey+ or Casein+—since you won’t be adding vanilla extract.
Serves 1
Ingredients
1 scoop Whey+ or Casein+ vanilla protein isolate
1/2 cup unsweetened almond milk
2 large eggs
3 slices bread
Nutrition Facts (Per Serving)
Calories: 603
Protein: 50 grams
Carbs: 65 grams
Fat: 15 grams
Recipe via Bodybuilding.com
Picture courtesy of Running to the Kitchen
What could be better than cookies for breakfast?
These aren’t your grandmother’s cookies, though. Nope, instead of being a combination of flour, sugar, and butter, they’re made of a toothsome blend of nutritious fruits and grains.
If you have 20 minutes to spare in the morning, you can enjoy these fresh from the oven.
Serves 4
Ingredients
1 ripe banana
1 egg
1/2 teaspoon vanilla extract
3/4 cup oats
1/2 cup cooked quinoa
1/4 cup raisins
1/2 teaspoon salt
Nutrition Facts (Per Serving)
Calories: 133
Protein: 8 grams
Carbs: 21 grams
Fat: 2 grams
Recipe via RunningToTheKitchen.com
Picture courtesy of Just a Taste
Craving French toast, but don’t the calories and fat that come with it?
Try these awesome French toast muffins, made with just a handful of ingredients. Not only are these more macro-friendly than regular French toast, these cinnamon breakfast muffins are baked in the oven, which makes it unlikely they’ll burn or come out too soggy.
Serves 12
Ingredients
6 large eggs
2 cups whole milk
2 teaspoon ground cinnamon
1 1/2 tablespoons granulated sugar
1 1/2 tablespoons vanilla extract
14 cups cubed bread (about 20 slices bread)
Nutrition Facts (Per Serving)
Calories: 188
Protein: 8 grams
Carbs: 27 grams
Fat: 6 grams
Recipe via JustATaste.com
Picture courtesy of Jamie Oliver
A frittata is an egg-based Italian dish that’s similar to an omelette or crustless quiche, and it’s one of the tastiest ways to get veggies in your diet.
This frittata recipe from Jamie Oliver only requires four ingredients, so if you’re new to cooking with eggs—or just new to cooking—this is a great place to start.
It also includes a whole bunch of asparagus for vitamins and antioxidants, but you can use any kind of vegetable you like.
Serves 2
Ingredients
6 large eggs
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter
1 bunch small asparagus (about ¾ pound)
Nutrition Facts (Per Serving)
Calories: 359
Protein: 23 grams
Carbs: 8 grams
Fat: 28 grams
Recipe via JamieOliver.com
Picture courtesy of Minimalist Baker
Oatmeal will start your day off right with complex carbs and fiber. And when you need an even more filling breakfast, simply mix in additional ingredients based on the flavors and nutrients you want.
Swirling in a spoonful of peanut butter, for example, adds protein and a lot of flavour, without adding too much fat.
Serves 1
Ingredients
1/2 cup unsweetened almond milk
3/4 tablespoon chia seeds
2 tablespoon peanut butter (or almond butter)
1 tablespoon pure maple syrup (or stevia to taste)
1/2 cup rolled oats
Nutrition Facts (Per Serving)
Calories: 460
Protein: 16 grams
Carbs: 52 grams
Fat: 24 grams
Recipe via MinimalistBaker.com
Picture courtesy of Oh She Glows
Trying to make sure you get plenty of vitamins and minerals but don’t want to down a green smoothie in the morning?
Say no more fam.
This has all the same ingredients you’d expect in a green smoothie: a banana, almond milk, chia seeds, and a handful of spinach, except the oats create a creamier, smoother texture than what you’d normally get with a green smoothie.
Serves 1
Ingredients
1/4 cup spinach
1 large banana
1 1/2 tablespoons chia seeds
1 cup unsweetened almond milk
1/3 cup rolled oats
Nutrition Facts (Per Serving)
Calories: 356
Protein: 11 grams
Carbs: 59 grams
Fat: 13 grams
Recipe via OhSheGlows.com
Picture courtesy of 730 Sage Street
Where a frittata ends, and a crustless quiche begins, I don’t know.
What I can say with some certainty, though, is if you like eggy, cheesy goodness in the morning, you’re going to love this recipe.
Not only is it almost carb-free, it has loads of protein, and it’s a perfect way to make use of any leftover chicken.
Serves 4
Ingredients
8 eggs
4 to 6 ounces cooked chicken breast chopped
1/4 cup shredded mozzarella cheese
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon oregano
1/4 teaspoon red pepper flakes (optional)
Nutrition Facts (Per Serving)
Calories: 195
Protein: 21 grams
Carbs: 1 gram
Fat: 13 grams
Recipe via 730SageStreet.com
Picture courtesy of Dare Bee
If you’re not a big fan of eating large meals in the morning, these oaty protein bars are the perfect accompaniment to a cup of coffee, or as a mid-morning snack that takes you through to lunch.
These bars use coconut milk or coconut cream which increases the fat content, but this extra fat also keeps hunger at bay for longer and makes them taste much better than typical dry, bland breakfast bars.
If you don’t have coconut cream or milk, or if you want to keep the calories down, then you can substitute any other type of milk you have for it instead.
Serves 14
Ingredients
4 1/2 cups (400g) uncooked oatmeal (quick oats)
1 cup (250g) peanut butter
1 cup (250ml) coconut cream or milk
6 scoops sweetened vanilla protein powder (whey or casein works)
Nutrition Facts (Per Serving)
Calories: 295
Protein: 8.8 grams
Carbs: 23.3 gram
Fat: 15.5 grams
Recipe via DareBee.com
Eating a healthy lunch can be tricky—the temptation at the moment is to grab something quick (and invariably unhealthy) between video conference calls and entertaining the kids, or worse still, to skip lunch altogether and overeat at dinner.
It doesn’t have to be this way, though.
Take a look through this glorious gamut of lunch ideas, and you’ll have no trouble always finding something tasty to nosh on come lunchtime.
Picture courtesy of Alton Brown
What better way is there to fill a pita than with a Greek salad?
This one has all the vegetables you’d expect in the traditional Greek dish, plus Greek yogurt and chicken for a protein-packed lunch.
Feta adds a tangy and salty edge, but feel free to leave it out if you’re looking to cut back on the extra fat or calories. Also, while Roma tomatoes and Kalamata olives might be ideal for this sandwich, any tomatoes and olives you have available will do the trick.
Serves 4
Ingredients
1/2 cup plain low-fat Greek yogurt
2 tablespoon lemon juice
2 tablespoon chopped fresh parsley
1/2 teaspoon salt
Freshly ground black pepper to taste
1 pound chicken breasts (or thighs), grilled and roughly chopped
1 small cucumber, peeled, deseeded, and chopped
1 Roma tomato, chopped
1/2 small red onion, finely chopped
1/2 cup feta cheese
1/4 cup Kalamata olives, roughly chopped
4 whole-wheat pitas
Nutrition Facts (Per Serving)
Calories: 305
Protein: 36 grams
Carbs: 24 grams
Fat: 8 grams
Recipe via AltonBrown.com
Picture courtesy of Food Done Light
Looking for a light lunch that doesn’t skimp on protein?
With over 10 grams of protein per 100 calories, this healthy ham salad is just the ticket. The protein isn’t just from the meat either. Cottage cheese and Greek yogurt add a tasty, tangy, high-protein and low-fat twist on this classic Mediterranean dish.
You only need five ingredients for this ham salad, including cottage cheese and Greek yogurt.
Serves 8
Ingredients
1 pound ham, chopped
1 red bell pepper, chopped
1/2 cup 2% cottage cheese
1/4 cup chopped onion
1/4 cup nonfat plain Greek yogurt
5 basil leaves (or dried seasonings to taste)
Nutrition Facts (Per Serving)
Calories: 115
Protein: 12 grams
Carbs: 4 grams
Fat: 5 grams
Recipe via FoodDoneLight.com
Picture courtesy of Gimme Delicious
Assuming you already have some cooked chicken breast on hand, these burritos take less than 10 minutes to prepare.
And if you don’t?
Even if you have to sear some chicken breasts on a skillet, you’ll still have this dinner ready in under half an hour. Easy peasy!
Serves 4
Ingredients
2 cups cooked shredded chicken breast
1/2 cup (about 2 ounces) shredded Mexican cheese blend
1 avocado, diced
2 tablespoon chopped fresh cilantro
4 large whole-wheat tortillas (about 10” each)
1 tablespoon oil
Nutrition Facts (Per Serving)
Calories: 510
Protein: 34 grams
Carbs: 37 grams
Fat: 26 grams
Recipe via GimmeDelicious.com
Picture courtesy of The Girl Loves To Eat
Many healthy grilled cheese recipes reduce the calories and increase the nutrition by adding vegetables, but there’s no reason you can’t improve on the classic grilled cheese by adding protein, too.
With ground beef in the middle, grilled cheese becomes the ultimate comfort food.
Add in pickle slices, diced red onion, or chopped tomatoes, and it’s basically a cheeseburger grilled cheese. Derishous!
Serves 2
Ingredients
3.5 ounces 93% lean ground beef
2 scallions, thinly sliced
1 teaspoon extra-virgin olive oil
Salt and freshly ground black pepper to taste
4 slices sandwich bread
4 slices gouda cheese
1 teaspoon butter
Nutrition Facts (Per Serving)
Calories: 459
Protein: 29 grams
Carbs: 30 grams
Fat: 25 grams
Recipe via TheGirlLovesToEat.com
Picture courtesy of The Brewer And The Baker
Tired of grilled chicken? Take a break from the usual light lunch fare with these unique salmon wraps.
They’re a great way to put a spin on the leftover salmon from yesterday’s dinner, so it feels like you cooked a whole new meal today. The rest of the wrap can be filled with leftovers from other meals, like sliced onions, tomatoes, and jalapeños.
Serves 1
Ingredients
1 whole-wheat wrap
2 tablespoon Greek yogurt
3 ounces salmon filet, cooked
1 grilled pineapple round, halved
2 tomato slices
3 kale leaves, torn
2 red onion slices
Nutrition Facts (Per Serving)
Calories: 398
Protein: 31 grams
Carbs: 46 grams
Fat: 11 grams
Recipe via TheBrewerAndTheBaker.com
Picture courtesy of Damn Delicious
This lunch takes 15 minutes to cook—less time than you’d spend grabbing takeout.
And since this meal is mostly ground beef, it’s easy to make ahead of time and reheat when you’re hungry. Serve it with brown rice or quinoa for some carbs or, for a quick low-carb lunch, use this as a filling for ground beef lettuce wraps, and top with chili paste or Sriracha sauce.
Serves 4
Ingredients
1/4 cup brown sugar, packed
1/4 cup reduced-sodium soy sauce
2 teaspoons sesame oil
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon ground ginger
1 tablespoon vegetable oil
3 cloves garlic, minced
1 pound 90% lean ground beef
2 green onions, thinly sliced
1/4 teaspoon sesame seeds
Nutrition Facts (Per Serving)
Calories: 318
Protein: 19 grams
Carbs: 16 grams
Fat: 19 grams
Recipe via DamnDelicious.net
Picture courtesy of Damn Delicious
This one-pot pasta and shrimp recipe is a classic. When you don’t have tomato sauce in the pantry, you can make a simpler version with just olive oil and butter.
The secret to a good scampi is adding white wine, which adds a rich flavor. It also gives you something else to enjoy at the dinner table because you’ll be left with most of the bottle. 🙂
Serves 6
Ingredients
1 pound dry spaghetti or linguine
1 1/2 pounds medium shrimp, peeled and deveined
Salt and freshly ground black pepper to taste
2 tablespoons extra-virgin olive oil
1/2 cup dry white wine
6 garlic cloves, minced
1/4 teaspoon red pepper flakes
3 tablespoons unsalted butter, cold, cut into small cubes
1/4 cup coarsely chopped fresh flat-leaf parsley
Juice from 1/2 medium lemon
Nutrition Facts (per Serving)
Calories: 339
Protein: 29 grams
Carbs: 25 grams
Fat: 13 grams
Recipe via DamnDelicious.net
Picture courtesy of Ambitious Kitchen
With canned chickpeas and leftover chicken breast, you can make a quick salad that works for a low-calorie lunch.
If you want to add a low-fat barbecue dressing, combine three parts red wine vinegar with two parts barbecue sauce. Then mix in hot sauce, salt, and pepper to taste.
Serves 4
Ingredients
2 large Romaine lettuce hearts, washed and chopped
1 cup shredded cooked chicken breast
1 can (15.5 ounces) chickpeas, drained and rinsed
1 cup grape tomatoes, halved
3/4 cup sweet corn
1/4 cup (about 2 ounces) crumbled goat cheese
1/3 cup chopped fresh cilantro
1 small avocado, diced
Nutrition Facts (Per Serving)
Calories: 343
Protein: 23 grams
Carbs: 26 grams
Fat: 18 grams
Recipe via AmbitiousKitchen.com
Picture courtesy of Aggies Kitchen
One of the best ways to upgrade any pasta sauce is to use a slow cooker.
Whether your sauce is store-bought or homemade, using a slow cooker will cook your sauce gently and give all the ingredients the time they need to “marry” together.
There’s also the added bonus that you don’t have to stand over it while it cooks, which gives you more time to do something productive, like hit a home workout.
For this Crockpot spaghetti, the pasta is still cooked the regular way in a pot of boiling water.
It’s the meat and the sauce you cook in the Crockpot. The chicken breast becomes perfectly tender in the spaghetti sauce—all you have to do is leave them alone in the slow cooker for a few hours and then stir in the noodles and ricotta when you’re ready to eat.
Serves 8
Ingredients
4 cups spaghetti sauce
2 pounds boneless skinless chicken breasts
Salt and freshly ground black pepper to taste
1 teaspoon dried oregano
13 ounces whole-wheat spaghetti
4 cups broccoli florets
1/2 cup part-skim ricotta
Nutrition Facts (Per Serving)
Calories: 611
Protein: 52 grams
Carbs: 90 grams
Fat: 8 grams
Recipe via AggiesKitchen.com
Picture courtesy of Primavera Kitchen
To make a low-calorie, high-protein bodybuilding lunch, you can’t go wrong with chicken and sweet potatoes.
With this recipe, you can cook both foods simultaneously, saving time and creating fewer dirty dishes to clean up later.
If you cut the chicken into bite-sized pieces, you can cook everything in the same pan in under a half hour. You can also replace the chicken with shrimp for an even lower calorie seafood lunch!
Serves 4
Ingredients
1 pound boneless skinless chicken breasts
1 tablespoon extra-virgin olive oil
Salt and freshly ground black pepper to taste
3 cloves garlic, minced
1 medium sweet potato, peeled and diced
1/2 cup chicken broth (or water)
1/2 pound asparagus, diagonally cut into 1” pieces
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon red chili flakes
Nutrition Facts (Per Serving)
Calories: 196
Protein: 29 grams
Carbs: 9 grams
Fat: 5 grams
Recipe via PrimaveraKitchen.com
By the time dinner time rolls around, it can feel a bit like everyone in the house is going a little stir crazy. Preparing something healthy and tasty for you and yours can be just what’s needed to get everyone back on an even keel.
Below you’ll find ten dinnertime delights that are quick and easy to prepare, but packed with enough flavour and nutrition to satisfy even the pickiest “clean eaters.”
Now get stuck in!
Picture courtesy of Damn Delicious
Making a chicken dinner from scratch doesn’t have to be difficult.
Literally all you have to do is mix chicken breasts with some dried herbs and mustard, slice some baby potatoes in half, and put it all together in individually portioned foil packets. Drizzle with olive oil, bake in the oven, and in a half hour you’ll have perfectly cooked foil chicken with potatoes!
Serves 4
Ingredients
3 tablespoon extra-virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon whole-grain mustard
1/2 teaspoon dried thyme
1/4 teaspoon dried rosemary
Zest of 1 lemon
Salt and freshly ground black pepper to taste
1 pound baby red potatoes, halved
4 boneless skinless chicken breasts (about 6 ounces each)
1 lemon, thinly sliced
2 tablespoon chopped fresh parsley
Nutrition Facts (Per Serving)
Calories: 393
Protein: 40 grams
Carbs: 22 grams
Fat: 16 grams
Recipe via DamnDelicious.net
Picture courtesy of Epicurious
If you’re looking for a basic turkey chili recipe to cook on a regular basis, this is it. There’s over 30 grams of protein per bowl, yet less than 10 grams of fat.
The depth of flavor in this comes from the blend of cumin, chili powder, and cinnamon. Plus, there’s cocoa powder, often a secret ingredient in hearty chili. And of course you can use any broth, canned beans, and chili toppings that you have on hand to goose the flavor and fiber content.
Serves 8
Ingredients
1 tablespoon vegetable oil
2 medium onions, chopped
1 1/2 teaspoon dried oregano
1 1/2 teaspoon ground cumin
1 1/2 pounds lean ground turkey
1/4 cup chili powder
2 bay leaves
1 tablespoon unsweetened cocoa powder
1 1/2 teaspoons salt
1/4 teaspoon ground cinnamon
1 large can (28 ounces) whole tomatoes
3 cups beef stock
1 can (8 ounces) tomato sauce
3 cans (15 ounces each) small white beans, drained and rinsed
Chopped red onion, for garnish (optional)
Chopped fresh cilantro, for garnish (optional)
Nutrition Facts (Per Serving)
Calories: 339
Protein: 31 grams
Carbs: 36 grams
Fat: 9 grams
Recipe via Epicurious.com
Picture courtesy of The Wholesome Dish
If you love Mexican inspired food, you’ll love this spicy smoked chorizo sausage meal.
This one’s quick to throw together, and with both the black beans and rice included, it’s incredibly satisfying and nutritious.
Serves 4
Ingredients
1 15 ounce can black beans, drained and rinsed
1 10 ounce can diced tomatoes and chilies
1 cup chicken broth, or any broth
1 medium sweet bell pepper, seeded and chopped
1 small yellow onion, chopped
1/2 cup uncooked rice
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon ground black pepper
3/4 pounds chorizo sausage links, sliced into 1/2 inch pieces (about 4 links)
Nutrition Facts (per Serving)
Calories: 459
Protein: 21.8 grams
Carbs: 47.7 grams
Fat: 20.3 grams
Recipe via TheWholesomeDish.com
Picture courtesy of Salu-Salo
This chicken curry pairs tomato and creamy coconut to create a sweet and spicy dish that’ll tease your tastebuds and encourage you to keep having “one more” bite.
This dish creates a lot of delicious sauce, so you’ll want to serve it over rice or veggies to soak up every delicious morsel.
Serves 6
Ingredients
2 pounds boneless, skinless chicken breasts, cut into 1/2 inch chunks
Salt and pepper, to taste
1 1/2 tablespoons vegetable oil
2 tablespoons curry powder
1/2 onion, thinly sliced
2 cloves garlic, crushed
1 14 ounce can coconut milk
1 14.5 ounce can diced tomato
1 8 ounce can tomato sauce
3 tablespoon sugar
Nutrition Facts (per Serving)
Calories: 412
Protein: 37 grams
Carbs: 16 grams
Fat: 23 grams
Recipe via Salu-Salo.com
Picture courtesy of Little Spice Jar
This easy chicken and rice recipe is perfect for a weeknight because you can cook it all in a single pot on the stove. You won’t dirty a bunch of dishes for the prep, so you can kick back after dinner and relax.
The lemon and herbs add zing and freshness to the beautifully marinated chicken, and combined with the rice, it’s as satisfying as it is delicious.
Serves 4
Ingredients
Marinade:
4 boneless skinless chicken breasts (about 6 ounces each)
3 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
2 tablespoons red wine vinegar
1 tablespoon minced garlic
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon red pepper flakes (or more to taste)
4 teaspoons fresh oregano (or 2 teaspoon dried oregano)
Rice Pilaf:
1 tablespoon butter
1 1/4 cups long-grain minute rice
2 1/2 cups chicken broth
2 tablespoons lemon juice (or more as needed)
Nutrition Facts (per Serving)
Calories: 546
Protein: 47 grams
Carbs: 49 grams
Fat: 17 grams
Recipe via LittleSpiceJar.com
Picture courtesy of Natasha’s Kitchen
Looking to quickly season a salmon fillet with whatever you have in the pantry?
This delicious marinade will make a dinner that reminds you of succulent restaurant salmon, but it takes hardly any time and requires little cooking skill.
Serves 4
Ingredients
4 salmon fillets (about 1 1/2 pounds)
2 tablespoons fresh parsley, finely chopped
2 large cloves garlic, crushed or finely minced
1.5 teaspoon Dijon mustard
1/2 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
4 sliced lemon rounds
Nutrition Facts (Per Serving)
Calories: 291
Protein: 33 grams
Carbs: 1 gram
Fat: 18 grams
Recipe via NatashasKitchen.com
Picture courtesy of The Seasoned Mom
Looking for a fast, high-protein tuna casserole? This is it.
This is the kind of healthy weeknight dinner that you can throw together quickly, toss in the oven, and then kick up your feet while you wait for it to finish. Once the noodles are cooked and all the ingredients are mixed together, it’ll take half an hour to bake in the oven.
Serves 4
Ingredients
1 12 ounce can albacore tuna
2 cups cooked egg noodles
1 8.5 ounce can peas, drained
1 can condensed cream of mushroom soup
1 cup whole milk (or cream)
1/2 teaspoon curry powder
3/4 cup grated cheddar cheese (optional topping)
Nutrition Facts (Per Serving)
Calories: 294
Protein: 24 grams
Carbs: 36 grams
Fat: 6 grams
Recipe via TheSeasonedMom.com
Picture courtesy of Skinny Ms
To make a low-calorie chicken dinner that’ll make everyone happy, just turn on the slow cooker.
This version of Stroganoff is lightened up with chicken instead of beef, and uses Greek yogurt for a protein-rich alternative to sour cream. With flavorful balsamic vinegar, this chicken Stroganoff is a satisfying dinner that’ll fill you up with few calories.
Serves 8
Ingredients
4 boneless skinless chicken breasts (about 5 ounces each), cubed
1 yellow onion, diced
2 cloves garlic, minced
1 package (16 ounces) sliced mushrooms
1/2 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 cup balsamic vinegar
2 cups fat-free chicken broth
1 cup low-fat plain Greek yogurt
Nutrition Facts (Per Serving)
Calories: 187
Protein: 27 grams
Carbs: 9 grams
Fat: 4 grams
Recipe via SkinnyMs.com
Picture courtesy of Life’s Ambrosia
If there’s ever a criticism of pork chops, it’s that they can be a little on the dry side. Luckily, this problem is easily remedied—you simply have to cook them with a little bit of care, and eat them with a hearty sauce.
Follow this recipe and you’ll achieve both in no time!
Serves 4
Ingredients
4 boneless pork chops, trimmed of fat (about 6 ounces each)
1 large egg
1/2 cup + 2 tablespoon white whole-wheat flour
2 teaspoons seasoning salt
1 tablespoon extra virgin olive oil
1 tablespoon butter
1 cup sliced button mushrooms
1 cup chicken broth
1/4 cup low-fat milk
Kosher salt and freshly ground pepper to taste
Nutrition Facts (Per Serving)
Calories: 360
Protein: 44 grams
Carbs: 16 grams
Fat: 12 grams
Recipe via LifesAmbrosia.com
Picture courtesy of Paleo Newbie
Some nights all you need to be well-fed and satisfied is a juicy hunk of meat and grilled veggies.
And this makes a great meal to fall back on when you aren’t in the mood to cook. Skirt steak is ideal for a weeknight because it’s naturally thin, requiring less than 10 minutes to sear in a hot pan.
Serves 4
Ingredients
1 1/2 pounds skirt steak
1 tablespoon minced garlic
Juice of 1 lime
2 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper to taste
2 bell peppers
1 zucchini
Lime wedges, to serve
Nutrition Facts (Per Serving)
Calories: 441
Protein: 47 grams
Carbs: 7 grams
Fat: 24 grams
Recipe via PaleoNewbie.com
Being under quarantine doesn’t mean you’re destined to eat bland or unhealthy food for the foreseeable future. In fact, using just a handful of basic ingredients, you can put together some truly delicious, and nutrient-packed meals for breakfast, lunch, and dinner.
So, whether your local store is low on ingredients, you’re lacking some culinary inspiration, or if you’re just not sure how to make the most of the ingredients you have to hand, have a go at preparing one of the recipes in this article—I’m sure you’ll be able to find something that’s tasty, satisfying, and that fits your macros.
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All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Are you skinny fat? Here are the three things you must do to fix it . . .
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Read MoreLearn what muscle groups to train together and how to train each one optimally.
Read MoreOr in other words, the best cardio workout for people who don’t like cardio . . .
Read MoreNo matter what you decide to buy, you're always protected by our ironclad, 100% money-back guarantee that works like this:
If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say "yes" now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!
Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.
So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.
That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.
And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Great ingredients aren't enough to make a great product—you also need correct doses.
That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.
Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.
And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.
Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?
Not ours.
Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.
Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.
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In consideration of being allowed to participate in the activities and programs offered by M4L, Inc. and to use its nutrition programs and supplement and training advice, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless M4L, Inc. and its consultants, officers, agents, and employees from any and all responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by M4L, Inc. I do also hereby release M4L, Inc. its consultants, officers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with M4L, Inc.
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I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury and even death, and that I am voluntarily participating in these activities and using equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of age or older.
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I understand that all diet and training programs, nutrition and supplementation advice, and any and all other forms of information obtained from ML4, Inc. are not meant to treat or manage any health condition. I understand the need to consult with a healthcare provider prior to adjusting current lifestyle or eating habits or beginning any new diet and/or training plan.
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Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.