They will also be lower in salt compared to traditional burgers. Swapping out a regular beef burger patty for a mushroom burger could be a good way to boost your antioxidant, vitamin D, and potassium levels while indulging in a meal. Just as avocado can be a good alternative to butter, it can be a good alternative to mayonnaise, which is often ultra-processed (unless made fresh). Whole wheat can also contribute to better digestive health, weight management, and a reduced risk of disease later in life.
Breastfeeding diet tips
If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health. While what works best for one woman may not always be the best choice for another, the important thing is to build reviews on unimeal your diet around your vital nutritional needs. Samantha (she/her) is the Senior Editor at Delish, where she edits the most-talked-about food news and features on the internet. In her previous role as Assistant Editor in the Good Housekeeping Test Kitchen, she taste-tested hundreds of products and recipes (tough job!).
Air-Fryer Grilled Cheese
This falafel recipe uses a combination of baking and pan-frying, so you’re not using all the oil that traditional deep frying calls for. Make it a complete meal by adding a piece of pita bread or a salad with fresh vegetables. Made with lentils and sweet potatoes, this recipe is ideal for vegans and vegetarians. It’s also a great option for larger families to enjoy together. Sesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe.
How To Calculate Your Optimal Protein Intake
- Try to incorporate resistance training into your exercise routine two to five times a week.
- Did you know stuffed peppers is a traditional Italian way to use up leftover odds and ends in your kitchen?
- Just make sure to add your ‘buns’ to the calorie count, as the count here doesn’t account for them.
- Combining GLP-1s with overall healthy nutrition, activity and lifestyle changes can decrease the likelihood of regaining weight while promoting healthy long-term habits to maintain weight loss.
- Give the dressing a kick of heat by adding a bit of sambal oelek, an Indonesian hot sauce that you can find in most large supermarkets and Asian grocery stores.
- It’s about building a plate with good protein, some colorful veggies, and possibly some carbs that don’t make you crash on the couch five minutes later.
A graduate of Fordham University, she considers the kitchen to be her happiest place. Though plant-based, the seitan in this dish offers a meaty texture that can also be enjoyed grilled. One serving of this lightened-up dish delivers all the protein you need for dinnertime.
Veggie Power Bowls
That way you get a ton of veggies too, but they’re disguised to make you feel like you’re cheating a bit. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and blackcurrant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.
If you’re following the Mediterranean diet, then you will want to try this recipe. This easy, healthy one-pan dish features shrimp baked in tomato garlic sauce with artichokes and feta. Serve with rice or pasta for a hearty yet light meal that is filling and satisfying. I follow a Mediterranean diet approach to cooking, which means these recipes emphasize colorful vegetables, whole grains, seafood, and healthy fats like olive oil. Each recipe I’ve selected delivers high amounts of protein, fiber, and essential nutrients. I’m not claiming these are miracle foods, but they make balanced, nourishing meals.
New Year’s Eve Appetizers You Can Prep Ahead
Are you ready to improve your health, your mood, your energy, and your overall eating routine? Get started with this protein- and fiber-packed muffin recipe exclusive, just one of the 25 flavor-rich, health-boosting ideas you’ll find inside. This bowl has broccoli, brown rice, chickpeas and loads of fresh herbs for a delicious meal that would either make a light dinner or hearty lunch. Strive to eat 25 to 30 grams of protein at each meal and limit refined carbohydrates and added sugars.
All the joy of enchiladas, none of the rolling—just stir in pieces of corn tortillas, rotisserie chicken, beans, enchilada sauce, and let the cheese melt into bubbly bliss. Finish with whatever toppings your people love (avocado, cilantro, sour cream…go wild). These garlic butter chicken meatballs are low-carb, gluten-free, and all around better for you without skipping out on any of the tastiness. Now this is a dinner everyone in your family can feel good about. Comfort food and summer squash go hand-in-hand with this vegetable side dish.
Chard and Summer Squash Pizza Recipe
It’s got crisp-tender veggies and just enough creamy goodness. If you’re new to this classic Mexican meatball soup, prepare to fall in love. Albóndigas features a tomato-based broth with zucchini, potatoes, carrots, and the most delicious, flavorful meatballs. Far different than Italian meatballs, these are made with beef, rice, cilantro, and spices.
Grilled Watermelon Salad with Steak and Tomatoes
This healthy recipe stars ahi tuna marinated in a flavorful poke sauce, rice, and lots of veggie topping ideas. You won’t believe the flavor in these Mexican sweet potatoes, topped with black bean salsa and creamy cilantro sauce! Tender sweet potatoes and bell peppers swim in a luscious broth of coconut milk and Thai curry paste, topped with fresh cilantro and crunchy peanuts. There’s so much flavor going on, you’ll want to take another bite before you’re finished savoring the first.
Easy-to-Make, Good-for-You Snacks
The brilliant red broth is flavored with coconut milk and red curry paste, with the zing of lime and a hint of spicy sweetness. Vegan or not, this indulgent pasta is sure to have everyone going back to the pot https://extension.usu.edu/nutrition/research/mindful-eating for another serving. In this recipe, a homemade vegan cream made from quick-soaked cashews rounds out our robust sauce of sun-dried tomatoes and tomato paste.
Crispy Chickpea and Kale Bowl
Thanks to canned salmon (which is packed with protein and omega-3s), you can assemble these open-faced sandwiches in no time at all. Sign up for WH+ now to unlock the exclusive Women’s Health High Protein Meal Prep Manual, plus members-only workouts and fitness challenges, and more. “It’s helpful to prepare healthy snack options like hard-boiled eggs, cut-up fruit, and veggies with hummus,” Goodstadt explains. Whether your goal is increased strength, better digestion, steady energy, weight maintenance, or all of the above, protein and fiber together do the heavy lifting. Protein powers muscle growth and satiety, while fiber also helps keep you satisfied longer and can significantly improve your gut health.