Maximize Your Protein Intake with These 7 Strategies

Protein is a crucial macronutrient that supports muscle growth, recovery, and overall health. Whether your goal is fat loss, muscle gain, or body recomposition, ensuring you hit your daily protein target can make a significant difference. In this post, we’ll look at seven strategies that can help you reach your daily protein goal 💪

How Much Protein Do You Need?

Experts recommend at least 10% of your daily calories come from protein to maintain health. 

For muscle-building and fat loss, it’s a good idea to eat even more than the minimum recommendations. 
A good rule of thumb is to get between 0.7 g and 1 g of protein for every 1 pound of your body weight every day (or 1.5 - 2.2 grams per kilogram of body weight).[1, 2]

Good Sources of Protein

Animal products are by far the most concentrated sources of protein. Foods like meat, poultry, fish, eggs, and low-fat dairy products (e.g., Greek yogurt & cottage cheese) have high amounts of protein per ounce. 

Most of the time, you should aim to eat lean sources of protein. These are foods that have little or no saturated fat, which will help to keep your heart healthy and your LDL “bad” cholesteral levels low. Lean sources of protein include white meat (chicken breast & turkey breast), egg whites, fish, plant protein sources (tofu, tempeh, & edamame), and lean cuts of red meat.

Experts also recommend eating 8 ounces of cooked seafood per week to benefit from omega-3 fats, which help fight heart disease.[3]

Vegetarian sources of protein like beans (especially soybeans), tofu, tempeh, seitan, nuts, seeds, and legumes have less concentrated protein, so you’ll need to eat more total volume of these foods to reach your daily protein goals.

Here’s a quick reference guide of the protein per serving of the best sources of protein to keep on steady rotation in your diet:

7 Tips for Maximizing Protein Intake

If you struggle to get enough protein, try the practical strategies below to boost your intake every day.

1 Track Your Intake

It’s hard to reach your daily protein goal if you’re not aware of how much protein you’re getting. For this reason, I recommend using a food-tracking app like MyFitnessPal to keep an eye on your total intake throughout the day. This will also help you get familiar with how much protein is in the foods you eat often, which will allow you to eat more intuitively in the future. Tracking is one of the best strategies you can use to get your diet on track with enough protein, even if you only use it for a few weeks.

2 Plan Meals Around Protein

Start each meal by focusing on a high-quality protein source (save the image above to use as a quick reference). After you have decided what protein source to include in your meal, build the rest of the meal around it. This may be backward from your normal approach towards meals, but trust me—it makes a huge difference. By making protein the centerpiece of your meals, you’ll naturally increase your daily intake.

If the meal you’re planning doesn’t already have a source of protein in it, think about a type of protein food that you can pair with it.

3 Choose High-Protein Veggies

Another great way to maximize your protein intake is to ensure that other parts of your plate also have a little bit of protein as well. Many vegetables contain small amounts of protein, so adding them to the “veggies” portion of your healthy plate can help you reach your protein goal. Great options include:

• Edamame 18.4 grams per cup (prepared from frozen)

• Lentils 17.9 g per cup (boiled)

• Pinto Beans 15.4 g per cup (boiled from dried)

• Chickpeas 21.3 g per 100 g portion (dried)

• Green Peas 8.58 g per cup (boiled)

• Brussels Sprouts 5.64 g per cup (boiled from frozen) (read more)

4 Choose High-Protein Alternatives

You can find higher-protein versions of many traditionally carb-heavy foods like bread & pasta in your local grocery store:

• Opt for protein-enriched pasta or pasta made with chickpea, peas, or lentils

• Protein-enriched bread (Dave’s Killer Bread is my favorite)

• Choose cottage cheese or Greek yogurt over regular yogurt

• High-protein cereals (Magic Spoon)

• Use almond flour or chickpea flour in baking

5 Make Your Snacks Protein-Rich

If you’re feeling snackish, use it as an opportunity to sneak in extra protein! Foods rich in protein will keep you more satiated between meals than carbohydrate-dense foods like chips and sweets. They’ll also help you reach your daily protein goal more easily. So make sure to snack on good sources of protein like:

• Greek yogurt or cottage cheese

• Hard-boiled eggs

• Protein bars or shakes

• Nuts and seeds (with mindful portions)

• Jerky (chicken, turkey, or beef)

6 Supplement Your Protein Intake

Protein powders (whey, casein, plant-based) can be an easy way to supplement your intake, especially if you have a busy schedule. Blend them into smoothies, mix them with oatmeal, or simply shake them up with water or milk for a quick boost.

For more info on different protein supplements that I recommend, check out my post “Which Protein Powder Should You Use?”

7 Get Creative with Recipes

Boost the protein content of your meals with creative ingredient choices, like:

• Adding protein powder to pancakes, muffins, or smoothies

• Stirring egg whites or protein powder into oatmeal

• Blending cottage cheese into sauces and dressings

• Sprinkling nutritional yeast on vegetables or popcorn

Stay Consistent

Building the habit of prioritizing protein takes time, but consistency is key. Small, sustainable changes will add up over time, leading to improved body composition and performance.

By implementing these strategies, you can easily hit your protein targets and fuel your body for success. Which tip will you try first? Let me know in the comments!

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Resources:

[1] Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. PMID: 22150425. https://pubmed.ncbi.nlm.nih.gov/22150425/

[2] Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430. https://pubmed.ncbi.nlm.nih.gov/29497353/

[3] Fish: Friend or Foe? Nutrition Source. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/fish/ 

How to Use Habit Stacking to Eat Healthier

If you’ve ever struggled to build healthier eating habits, you’re not alone. Making changes to your diet can feel overwhelming—especially when you try to overhaul everything at once. But what if you could improve your eating habits without relying on motivation or willpower? That’s where habit stacking comes in.

What Is Habit Stacking?

Habit stacking is a behavior change strategy from James Clear’s Atomic Habits. It involves pairing a new habit with an existing habit to make the new behavior easier to remember and integrate into your daily routine. Instead of trying to create a habit from scratch, you "stack" it onto something you're already doing consistently.

For example, if you always make coffee in the morning, you could use that as a trigger to drink a glass of water while waiting for the coffee to brew. Over time, this small addition becomes automatic, making it easier to build new habits.

Now, let’s look at how you can apply habit stacking to improve your diet.

5 Ways to Use Habit Stacking to Eat Better

1. Pair Morning Coffee with a Healthy Breakfast

🚀 Existing habit: Making coffee every morning
🥗 New habit: Preparing a protein-rich breakfast while the coffee brews

If your mornings usually consist of coffee and little else, stack a healthy habit onto your coffee routine. Use the time while your coffee is brewing to prepare a balanced breakfast—like Greek yogurt with fruit, eggs with whole-grain toast, or a protein smoothie.

2. Add a Serving of Vegetables to Your Dinner

🚀 Existing habit: Setting the table for dinner
🥦 New habit: Adding a serving of vegetables to your plate

If you’re already in the habit of setting the table, take it one step further. Before you sit down to eat, make sure there’s at least one serving of vegetables on your plate. Over time, this small habit shift can significantly improve your nutrient intake.

3. Drink More Water with Your Daily Routine

🚀 Existing habit: Brushing your teeth
💧 New habit: Drinking a glass of water afterward

Staying hydrated is crucial for overall health, but many people struggle to drink enough water. Stack the habit onto something you already do twice a day—brushing your teeth. Every time you brush, drink a glass of water right after. This small change makes hydration a built-in part of your day.

4. Make Healthier Snacking Choices

🚀 Existing habit: Watching TV in the evening
🍎 New habit: Keeping a bowl of fruit or pre-cut veggies next to the couch

If you tend to snack mindlessly while watching TV, make it work for you. Instead of grabbing chips or sweets, place a healthier option within reach—like apple slices, baby carrots, or almonds. This way, you’re not relying on willpower; you’re making the healthy choice the easiest one.

5. Plan Tomorrow’s Meals with Your Evening Wind-Down

🚀 Existing habit: Checking your phone before bed
📋 New habit: Taking 2 minutes to plan your next day’s meals

Before you scroll social media or check emails at night, take a couple of minutes to think about what you’ll eat the next day. This simple step helps you make more intentional choices and reduces the likelihood of grabbing whatever is convenient when hunger strikes.

Final Thoughts

Building better eating habits doesn’t have to be overwhelming. By using habit stacking, you can create lasting dietary changes without completely overhauling your routine. Start small, be consistent, and let your habits work for you.

What’s one healthy habit you can stack today? Let me know in the comments!

Should You Try the Keto Diet?

You’ve probably heard about a popular eating pattern called the Keto diet. This low-carb high-fat diet has been used for centuries to treat people with medical conditions like diabetes and epilepsy. These days, many people swear by it as an effective diet for managing fat loss. Let’s take a look at exactly what the keto diet is and whether or not it may be right for you.

What is the Keto Diet?

The ketogenic or “keto” diet is an eating pattern with very low carbohydrate intake and high dietary fat intake. Many versions of the diet exist and there isn’t one standard with specific recommendations for how to split macronutrient intake.

Many variations of the diet recommend restricting carbohydrate intake to less than 50 grams per day (some versions can be as low as 20 grams per day). Popular versions of the keto diet suggest an average calorie intake of: 

• 70-80% daily calories from dietary fat

• 5-10% daily calories from carbohydrates

• 10-20% daily calories from protein

Protein intake is kept moderate compared to other low-carb high-protein diets because protein can be converted to glucose and prevent ketosis.

One key feature of all ketogenic diets is that they ban carb-rich foods like breads, cereals, pasta, rice, and baked goods. Even vegetables like potatoes, corn, beans, and legumes as well as fruits and fruit juices are a no-go on the keto diet.

Most keto diet plans allow foods that are high in saturated fats like butter, lard, processed meats, fatty cuts of meat in addition to unsaturated fats like nuts, seeds, avocados, plant oils, and fatty fish. 

During the 19th century, variations of the keto diet were prescribed for people with diabetes. In the 1920s, it began to be used for children with epilepsy for whom medication was ineffective.

Today, many people use the keto diet pattern to help them burn fat and lose weight. Studies show that the keto diet can be beneficial for individuals seeking to lose weight in the short-term. Along with weight loss, health parameters associated with excess body fat have been shown to improve on the keto diet (i.e., insulin resistance, high blood pressure, and elevated cholesterol and triglycerides). However the long-term effectiveness of the diet for fat loss is not yet well understood.[1, 2]

How the Keto Diet Works

The restriction of carbohydrates over a long period of time causes the body to switch from using glucose as a primary fuel for cellular function to ketones, which are produced from stored fat. 

During periods of fasting or when very little carbohydrates are eaten, your body pulls stored glucose from your liver and breaks down muscle to release glucose. After about 3-4 days with no food or very little carbohydrate intake, the amount of insulin in your blood decreases and your body begins to use fat as its primary fuel. Your liver produces ketone bodies from fat, which are then used in the absence of glucose.

When ketone bodies accumulate in your blood, this is called ketosis. We all experience ketosis to a certain extent, regardless of whether we’re on the keto diet or not. For example, during periods of fasting (like when we’re sleeping) or during very strenuous activity or exercise, healthy individuals naturally experience mild ketosis.

Keto for Fat Loss

There are many theories regarding why the ketogenic diet promotes weight loss, although research has yet to consistently confirm them. On the one hand, the keto diet may help to suppress appetite and decrease food cravings and overall caloric intake:

• The high-fat content of the diet may have a satiating effect, which decreases food cravings and overall caloric intake.

• The restriction of carbohydrates may restrict the release of appetite-stimulating hormones (insulin and ghrelin), which can also decrease food cravings and total intake.

• Ketone bodies may also have a hunger-reducing effect.

The keto diet may also increase calorie expenditure via the metabolic effect of converting fat to ketone bodies and protein to glucose.

Things to Consider

How quickly ketosis happens and the amount of ketone bodies that accumulate in the blood varies from person to person and according to many different factors (like body fat percentage and resting metabolic rate).

Many people struggle to maintain a keto diet in the long run, especially during the initial stage when the symptoms of extreme carbohydrate restriction like hunger, fatigue, irritability, indigestion, constipation, headaches, and brain fog can last for multiple days or even weeks. Even after these symptoms subside, many people find it difficult to be satisfied with the limited variety of foods allowed.

There may also be some negative side effects of being on a keto diet in the long-term. For example, possible nutrient deficiencies can develop if a variety of recommended foods are not included in the keto diet. Increased risk of kidney stones and osteoporosis as well as increased levels of uric acid in the blood (a risk factor for gout) have also been suggested for long-term adherence to the keto diet.

Variations of the keto diet that emphasize foods high in saturated fat may also have a negative impact on blood cholesterol levels and heart health, contrary to the recommendations from the Dietary Guidelines for Americans and the American Heart Association (which recommend reducing saturated fat intake). These negative health effects can be mitigated by focusing on foods low in saturated fats such as olive oil, avocado, nuts, seeds, and fatty fish.

People who are fasting or following a ketogenic diet must be careful to avoid allowing blood levels of ketones to reach a harmful level–a state called “ketoacidosis.” During ketoacidosis, the kidneys start to excrete ketone bodies along with water in the urine, causing fluid-related weight loss. If left untreated, ketoacidosis can lead to symptoms like muscle stiffness or aches, stomach pain, fatigue, headache, nausea, vomiting, and even death.

The Bottom Line

The keto diet may be a viable option if you have had difficulty losing weight with other methods. Because of the extreme requirements of this diet and its difficulty to maintain, however, I don’t usually recommend this diet for people unless they have already tried following the healthy plate model, increased their protein intake, reduced calorie intake, and reverse dieted (if necessary). 

If you think the keto diet might be right for you, make sure to first consult with your healthcare provider and a registered dietitian. After starting the diet, continue to consult with your healthcare provider and/or dietitian to monitor any biochemical changes and tailor a diet plan according to your existing health conditions and prevent nutritional deficiencies and/or other complications.

Programs suggest continuing to follow the keto diet until you have reached your desired amount of weight loss. After this point, experts recommend continuing to follow the diet for a few days a week or a few weeks each month to help prevent weight gain. Make sure to re-introduce carbohydrates under the guidance of a dietitian.[3]

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References

[1] Paoli A. Ketogenic diet for obesity: friend or foe?. Int J Environ Res Public Health. 2014 Feb 19;11(2):2092-107.

[2] Schwingshackl L, Hoffmann G. Comparison of effects of long-term low-fat vs high-fat diets on blood lipid levels in overweight or obese patients: a systematic review and meta-analysis. J Acad Nutr Diet. 2013 Dec 1;113(12):1640-61.

[3] Diet Review: Ketogenic Diet for Weight Loss. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/

6 Ways to Eat Healthy on a Budget

Can you still eat a healthy diet, even on a restricted budget? Absolutely!

With a little up-front planning, you can save money without sacrificing nutrition.

In this post, I’ll share my top tips for saving money on healthy eating, including:

• How to avoid being misled by food marketing labels

• Knowing your budget and planning your meals around it

• How to save money at the grocery store

• Where to find the best prices on healthy foods like fresh produce

• Assistance programs to bridge the gap

Be Wary of Processed “Health Foods”

Many of the so-called “health foods” that you’ll see in the grocery store are really just less junky junk food (a cookie with the label “low fat” or “less sugar” is still a cookie). 

They’re also crazy expensive! One box of “healthy” cereal can cost as much as $7 or $8.

In my opinion, most processed health foods aren’t worth it, especially when you’re on a budget.

My advice is to avoid processed and packaged health foods and, instead, aim to eat foods that are as close to how they come from nature as possible. This means the majority of your meals are made up of vegetables, whole grains, and a lean source of protein.

Many people mistakenly believe that it’s too expensive to eat healthy when you’re on a budget. But with the right planning and strategies, you can give your body the fuel it needs without going broke. Check out my 6 tips below.

1 Know Your Budget

Take a look at your budget and figure out how much money you can afford to spend on food. Decide how much you will spend and set that much aside each week or each month for getting food.

2 Plan Your Meals

Once you know your budget, it will be helpful to plan ahead of time what you or your family will eat for the next week or couple of days. 

In general, each meal should follow the Healthy Plate Model. Half of the plate should be vegetables and the other half of the plate should be split between either a starchy vegetable or whole grain product and a lean source of protein:

To fill out the different sections of the Health Plate, save money by following these tips:

1. Try as much as possible to use items you already have in your kitchen (as long as they are healthy). For example, if you have some meat in the freezer and rice in the pantry, plan your next meals to use those items. Make a grocery list from the additional items you need that you don’t already have. 

2. A great way to save money is to plan your meals around coupons and sales:

• Many stores send promotional ads and coupons in the mail—so make sure to check through your mail and keep a lookout for good deals. You can also do a quick search online for coupons and deals at your local stores. 

• Sales flyers are usually posted mid-week at the store’s entrance, in the newspaper, and online. For this reason, I usually do my grocery shopping on Wednesdays and Thursdays to try and get the best deals.

• Stay up-to-date on sales by joining your store’s loyalty program. Signing up is usually free when you provide your phone number and email address. Many stores send weekly email updates to notify you of promotions and discounts. 

• Keep your coupons organized and easy to find! Create a system that’s easy for you to maintain and allows you to get to your coupons quickly and hassle-free. Many people keep their coupons sorted in a binder, index card organizer, or envelopes with the contents sorted by item type or alphabetical order. Go through your coupons every few weeks and throw away any expired ones.

• Check at the customer service desk at your supermarket and see if the store will match the price of other stores’ coupons (many stores do this, as long as the coupon is for the same item that you’re buying).

You can also save money by planning your meals around vegetables and fruit that are in season. Use the Seasonal Food Guide website www.seasonalfoodguide.org.

3 Make a List

Once you have your meals planned, make a grocery list based on the items you don’t already have in your kitchen (and the items you plan to use coupons for). 

It’s a good idea to keep a running list of needed items on your phone, on your refrigerator, or in your wallet or purse. 

Having a list and sticking to it alone will save you a bunch of money over “going in blind” at the grocery store. But there are a few things you can plan for that will save you even more money. 

Keep in mind that you only want to buy the amount of fresh foods that you’ll be able to use before they spoil. 

Consider purchasing frozen or shelf-stable items. Frozen fruits and vegetables are often picked at the peak of freshness and are a great, nutritious alternative to fresh produce—especially if you plan to use the items for cooking. Remember that you can also freeze many fresh items yourself to make them last longer. 

If meat items are on sale, I’ll often buy more than I plan to use in one week and freeze the extra meat to use in my next week’s meal plan. 

Shelf-stable items like canned vegetables, fruits, meats, and dry cereals & beans (like rice, oatmeal, lentils, etc) are also a great alternative to fresh produce that last a long time. Keep in mind, however, that canned items tend to have a high sodium content, so you’ll need to monitor how much you eat to avoid overdoing it on the sodium. 

4 Save at the Store

While you’re at the store, stick to your list as much as possible!

Also make sure to eat before you go to the grocery store. Shopping while hungry can make it harder to stick to your list, and you’ll also likely end up buying less-healthy items.

When you’re at the grocery store, try to stay around the outside-edge of the store where you’ll find the fresher whole food items (ultra-processed pre-packaged food tends to be in the center of the store). 

While you’re going down the aisles, make sure to look up and down at the top and bottom shelves. Grocery stores tend to display more expensive items at eye level, so check above and below in the aisles for better deals. 

Use your list and coupons as a guide while shopping, but also keep an eye out for coupons and sales promoted in the store. 

Compare prices between brands to save even more money, and check the per-unit price on the price label. Sometimes different brands will package different amounts at different price points (for instance one 24-oz jar of spaghetti sauce may cost $2.99 (a per unit cost of 12 cents per oz) while a 32-oz jar costs $3.25 (a per unit cost of 10 cents per oz). If you can afford the extra 26 cents, it would be a better deal to go with the 32 oz. can.

Also note that store brands (often called “generic” brands) can save you a lot of money and often are nearly identical to name brand items for a fraction of the price. Again, check the per unit price to see what’s the best deal. 

You can also find good prices outside the grocery store, like at farmers markets & stands, ethnic markets, and dollar stores. Wholesale clubs (like Sam’s Club and Costco) and retail supercenters allow you to purchase items in bulk for a fraction of the per-unit price that you see in the typical grocery store. 

Here are a few more tips for saving at the store:

Saving on Vegetables & Fruit

You can save on salad greens by purchasing the leaves in bunches rather than purchasing pre-bagged mixes (which tend to cost more and spoil faster). 

Large bags of frozen vegetables and fruit are often less expensive per unit and can last a long time between purchases. Use only the amount that you need for your meal prep, then store it in the freezer between uses (make sure to seal the bag or container tightly to avoid freezer burn). 

Keep in mind you can also save a lot of money looking outside the grocery store for produce—farmer’s markets and farm stands offer fresh fruits and vegetables often for a lower price than what you’ll find in the grocery store. The produce will also likely be more fresh and nutritious than what you’ll find in the grocery store. Grocery store produce is often picked before it’s ripe and stored in warehouses for days or even weeks before hitting grocery store shelves. 

Saving on Grains

Look for discounts on bread that is on clearance. You can often make the bread last long enough for use by storing it in your refrigerator or freezer at home. Fresh-baked day-old bread is also often offered at a discount. 

Regular rice, oatmeal, grits, and other grains are often less expensive and more nutritious than the instant varieties. 

Saving on Dairy

You can save on Dairy items by purchasing larger containers. Just make sure to get the largest amount that you can use before it spoils. You can also freeze a portion of what you buy if you won’t be able to use it before it spoils. 

Keep in mind that Ultra-pasteurized milk often has a longer expiration date and will last longer before spoiling. 

Saving on Meat

Certain cuts of meat (such as chuck or bottom round roast) are less expensive and contain less fat than other cuts (such as sirloin)

Check at the meat counter for specials and deals to save. 

Buy meat in bulk to save per unit, and simply freeze what you don’t plan to use in the immediate future. 

5 Saving Money At home

When you get home, store fresh produce, meat, and dairy immediately to preserve freshness. Prepare the meals in your plan as soon as possible. When you’ve finished cooking, store the meals in entree containers in the refrigerator so that you can easily grab, warm up in the microwave (if necessary), and eat right away. 

6 Check Out Assistance Programs

Supplementary Nutrition Assistance Programs (SNAP)

If you or your family are low-income, you may qualify for one or more benefits of the Supplementary Nutrition Assistance Programs (SNAP) provided by the USDA. If you are eligible for SNAP and have school-aged children, they qualify for free lunch and breakfast. For more information, call 1-800-221-5689. You can also visit www.fns.usda.gov/snap/state-directory to find your local SNAP office. 

For more information on the SNAP programs, check out the SNAP-Ed Connection webpage. This is a great resource for SNAP Partners, Educators, and the Community, with information on healthy eating, saving money on food, and over 600 low-cost recipes in both English and Spanish. For more info, visit www.fns.usda.gov/snap/snap-ed.

Women, Infants and Children (WIC)

If you’re a low-income woman who's pregnant, breastfeeding, a new mom, or have children under five years old, you may be eligible for Women, Infants and Children (WIC) benefits. For more information, visit www.fns.usda.gov/wic. 

The Emergency Food Assistance Program (TEFAP)

Another great resource for low-income individuals and families is The Emergency Food Assistance Program (TEFAP). This is a Federal program that provides food to low-income people. For more information, visit www.fns.usda.gov/tefap/emergency-food-assistance-program. 

The Bottom Line

Don’t fall for the idea that eating healthy is too expensive. There are many, many ways to eat healthy for a low cost. But it doesn’t happen without planning and awareness. Use the strategies in this post to save money and fuel your gains with nutritious food at every meal.

Keep in mind that it takes practice to get really good at saving money on healthy eating. So maybe pick one or two strategies to try at a time, and practice them until they become solid habits. As you build more and more of these things into your weekly and monthly routine, little by little you’ll be able to eat healthier and save more.

How to Eat a Plant-Based Diet

“Plant-based” is a term that has gained popularity in recent years. You can see it on food labels for a variety of food products, and you might also hear people say “I eat a plant-based diet.”  💪

In today’s message, we’ll take a look at what it means to eat a plant-based diet, as well as the benefits that this diet pattern can have for your health, fat loss, and muscle gains.

What is a Plant-Based Diet?

One place you might see “plant-based” appear is at the grocery store: many food manufacturers use the label “plant-based” to describe vegetarian and vegan replacements for meat and dairy products.

You might also hear someone say that they eat a plant-based diet, which can mean a couple of different things: 

• Some people who follow a vegan diet pattern might call their diets “plant-based” because everything they eat essentially comes from plants. Vegetables, fruits, grains, nuts, and seeds are all plant-derived foods, which make up the entirety of the vegan diet.

• A person who follows a vegetarian diet might also call their eating pattern plant-based because the majority of what they eat comes from plant products (in addition to dairy products and eggs).

• Even some omnivores (people who eat all kinds of foods—including animal products like meat, fish, dairy, and eggs) as well as plant products might call their diet “plant-based” if the majority of their food intake every day comes from vegetables, fruits, grains, nuts, and seeds.

Regardless of dietary preferences and restrictions, anyone can call their eating pattern a “plant-based” diet—so long as the emphasis of that diet is getting the majority if not all of their nutrition from plant products—namely, vegetables, fruit, grains, nuts, and seeds.

If you’re following the Healthy Plate model, you’ll notice that the majority of the food that you eat should come from plant products: 

To follow the Healthy Plate model, fill up half of your plate at each meal with 2 servings of vegetables (or 1 serving of vegetables and 1 serving of fruit). On the other side of your plate, fill one-quarter of the plate with either a grain or a starchy vegetable. Finally, in the remaining quarter of the plate, you should include a lean source of protein.

Benefits of Plant-Based Diet

Let’s take a look at how including plant-based foods in your everyday diet can benefit your fitness and overall health.

1. High Nutrient Density:

Foods like vegetables, fruits, grains, nuts, and seeds are packed with a wide range of vitamins, minerals, antioxidants, and dietary fiber. These nutrients are not only vital for overall health but also play a crucial role in supporting your fitness. Nutrient-dense foods help regulate your metabolism, support cellular function, and optimize energy levels. This ensures that you're body is operating in ship-shape during your workouts and throughout the day.

2. Sustained Energy Levels:

Plant-based foods are also a great source of complex carbohydrates, which release energy slowly and steadily. This helps to prevent spikes and dips in blood sugar that lead to energy crashes. Eating plenty of complex carbohydrates in your diet will allow you to maintain more consistent energy levels throughout the day—which will help you to perform and recover from your workouts more effectively. 

3. Antioxidants for Recovery:

Eating plenty of plant-based foods is a great way to combat inflammation, thanks to the rich levels of antioxidants in these foods. Antioxidants combat oxidative stress, which will help you to recover better and experience less muscle soreness. Incorporating a variety of colorful fruits and vegetables ensures a wide spectrum of antioxidants to support your fitness journey.

4. Healthy Fats for Hormonal Balance:

Keep in mind that hormonal balance is also critical for both fat loss and muscle building. Foods like nuts, seeds, avocados, and certain oils provide your body with the unsaturated fats it needs to regulate your hormones while keeping your blood cholesterol levels healthy. 

5. Fiber for Digestive Health:

A well-functioning digestive system is also essential for nutrient absorption, waste elimination, and overall well-being. Fiber-rich foods like vegetables, fruits, and whole grains aid in digestion and promote a healthy gut. Moreover, foods high in fiber tend to be more filling, which can support weight management by curbing overeating.

6. Essential Protein Intake:

Don’t forget that your muscles are made of protein. So in order to build muscle and get stronger, you’ll need to either eat plenty of protein or give your body the essential amino acids it needs for protein muscle synthesis. Eating a variety of plant products every day can help ensure your body gets plenty of protein and amino acids. Plant foods that are rich in protein and amino acids include legumes (beans, lentils, peas), nuts, seeds, and whole grains (quinoa, oats, whole wheat).

Plant-Based Meals

You can increase the amount of plant-based foods in your diet simply by following the Healthy Plate model above. If you’d like more specific examples, check out the list of example recipes below for dishes that are 100% plant-based. These recipes are great main dishes, snacks, or side dishes.

Plant-Based Breakfasts

• Cinnamon & Banana Protein Oatmeal

• Tempeh Bacon, Potatoes & Blackberries

• Tempeh & Sweet Potato Hash

• Maple Lentil Breakfast Sausages

• Banana Tofu Smoothie

• Tofu Scramble with Lentils & Spinach

Plant-Based Lunches

• Crispy Tofu Meal Prep Bowls (one of my favorites)

• Tahini, Quinoa & Roasted Veggie Bowl

• Tempeh Taco Bowl

• Mexican Black Bean Wrap

• Hummus Pasta

• Turmeric Chickpea Sandwich

Plant-Based Dinners

• Vegan Sloppy Joes

• Miso Baked Tofu & Rice

• Red Lentil Dahl

• One Pan Tempeh & Veggies

• Warm Lentil & Sweet Potato Salad

• Chickpea Pasta with Pesto

What Protein Powder Should You Use?

Read time: 5-10 minutes

A great way to reach your daily protein goal is to add supplements to your diet.

Many gym-goers use protein powder to beef up their protein as a quick post-workout shake.

You can also add protein powder to smoothies or cook with it to make things like protein pancakes or muffins. Some people even add it to their morning coffee!

There are a lot of options on the market, so how do you go about selecting the protein powder that’s right for you? In this post, we’ll look at the things you should consider when finding the right supplement. I’ll also provide links to suggested products.

*This post contains affiliate links. Purchases made after clicking on these links will in part support the author.

Types of Protein Powders

The first step to determining which protein powder to use is to ask yourself “how will I be using this protein powder?” 

Meal Replacements

If you’re going to be using your protein shakes as a meal replacement, you may want to consider a supplement that not only has protein but also other macronutrients (carbs and fats), vitamins, and minerals. This type of protein powder will have higher calories per serving than straight protein powders. 

Good examples of this are:

• Muscle Milk Genuine Protein Powder*

• Soylent Meal Replacement (vegan, buy here) 

You can also get meal replacement supplements in the form of protein bars or protein cookies. Legion makes delicious protein bars and cookies that I love to keep in my gym bag:

• Legion Natural Protein Bars (use code Jaydigains to get 20% off)

• Legion Natural Protein Cookies (use code Jaydigains to get 20% off)

Protein Supplement

If your goal is simply to boost your overall protein intake, then you’ll want to stick to a protein powder that is some type of isolate or concentrate.

To get the most bang for your buck, take a look at the nutrition label and choose something with a ratio of at least 20:100 for grams of protein per serving to calories per serving. This means 80 of the 100 calories come from protein (1 gram of protein is 4 calories). A great example of this is Legion Athletic’s Whey+ Protein powder:

High ratio of calories from protein to total calories from Legion’s Whey+ Protein Powder

Dietary Needs

When selecting a protein powder supplement, you’ll also need to consider your personal dietary needs.

The most common type of protein powder is made from whey. Whey is a fast-digesting form of animal protein that's high in branched-chain amino acids (BCAAs), making it perfect for muscle recovery after a workout.

Whey protein powders come in all kinds of flavors (like chocolate, vanilla, and even fruit flavors).

If you are lactose intolerant, you’ll want to look for varieties of whey protein that are specifically labeled as  “lactose free.” Some whey protein powders that I have used and liked are:

• Quest Powders

• Isopure (lactose free)

• Dymatize Whey Powder

Casein

Casein is another type of protein derived from milk. Casein is more slow-digesting, has higher levels of calcium, and has slightly more fat than whey–making it a great option for reducing appetite and increasing feelings of fullness. Many sources of casein protein are naturally lactose-free, making them suitable for people with dairy allergies or intolerances. Here are some good casein protein options:

• Legion Athletics Casein+

• Dymatize Casein Powder

• BulkSupplements.com Casein

• Gold Standard Casein

Vegan Protein Powders

If you’re looking for a vegan or plant-based option, soy protein powder is a great choice. Soy protein powder (derived from soy beans) contains all the essential amino acids you need while being low in saturated fat. In the past, I’ve used Shaklee soy protein powders, which I found to be very tasty but a little pricey. Other options include: 

• Now Sports Nutrition Soy Protein Isolate

• Orgain Organic Soy Protein Powder

If you have a soy allergy, there are still plenty of other plant-based protein powder options made from pea protein, hemp, or brown rice. Here are some brands that I or my clients have tried and recommend:

• Vega Pea Protein

• Anthony's Organic Hemp Seed Protein

• Garden of Life Raw Organic Protein Powder

Supplements Can’t Replace Food Completely

While protein powder is an excellent way to supplement your diet, you should try as much as possible to reach your daily protein goal with real food (i.e., meat, poultry, fish, eggs, beans, etc). There are many things that real food provides our bodies that supplements cannot.

As a general rule of thumb, I like to restrict protein powder intake to no more than 2 servings per day. 

Take a look at the options above, and let me know your thoughts if you try any. You can often find small sample sizes on the company websites if you just want to test one out.

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This post is sponsored by:

Use my promo code Jaydigains to get 20% off any supplements purchase from Legion Athletics.

Healthy Cooking Methods

How you prepare your food is just as important as what food you eat.

Common methods of preparation such as deep-frying, sauteeing in lots of oil, and using heavy cream and butter-based sauces can have a negative impact on your calorie intake, heart health, and performance in the gym. 

Let’s talk about some better ways to cook your food to preserve flavor & nutrients while meeting your daily calorie goals.

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Methods to Avoid

Deep Frying

Deep frying involves immersing food in hot oil, resulting in crispy and indulgent dishes. However, this method adds a significant amount of unhealthy fats and calories to your meal. The high temperatures of deep frying can also lead to the formation of harmful compounds. Consuming deep-fried foods regularly can contribute to weight gain, increased cholesterol levels, and a higher risk of heart disease. It's best to limit or avoid deep-fried foods in your diet.

Sautéing in Excessive Oil

Sautéing can be a quick and convenient cooking method, but using excessive oil can undermine your fitness and fat loss goals. While a moderate amount of healthy fats, such as olive oil or coconut oil, can be beneficial, excessive oil adds unnecessary calories to your meals. Instead, opt for lighter sautéing techniques that utilize non-stick pans, cooking sprays, or small amounts of oil to minimize added fats.

Heavy Cream and Butter-Based Sauces

Creamy sauces made with heavy cream, butter, or full-fat dairy products may be rich and delicious but can sabotage your fitness goals. These sauces are high in saturated fats and calories. Instead, consider lighter alternatives such as tomato-based sauces, vegetable purees, or yogurt-based dressings that can add flavor to your dishes without the excessive fat content.

Breading and Batter Coatings

Coating foods in breadcrumbs, flour, or batter before frying or baking can lead to a significant increase in calorie content. These coatings absorb oil, resulting in higher fat content. If you enjoy the texture and crispness of breaded or battered dishes, consider using healthier alternatives like whole wheat breadcrumbs or panko crumbs, and opt for baking instead of deep frying.

Overcooking or Boiling Vegetables

Overcooking vegetables or boiling them for extended periods can cause a loss of nutrients, particularly water-soluble vitamins like vitamin C and B vitamins. It's important to maintain the integrity and nutritional value of vegetables by employing cooking methods that preserve their color, texture, and nutrients, such as steaming, stir-frying, or roasting.

Excessive Salting

While a moderate amount of salt is necessary for flavor, excessive salt intake can lead to water retention, increased blood pressure, and negatively impact your fitness journey. Be mindful of your salt usage during food preparation. Instead, explore alternative ways to enhance the taste of your meals, such as incorporating herbs, spices, citrus juices, or vinegar.

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Methods to Use Instead

Let’s now take a look at some better ways to prepare your food to stay within your calorie goal while also maximizing flavor and nutritional value.

Steaming

Steaming is a gentle cooking method that preserves the natural flavors, textures, and nutrients of the ingredients. By using steam instead of submerging food in water, you prevent nutrient loss and retain vitamins, minerals, and antioxidants. Steaming is particularly beneficial for vegetables, as it enhances their vibrant colors and crispness. 

To steam veggies food, fill a saucepan with a few inches of water, then place a steamer basket* in the pan and put the food into the basket. Cover the pan with a lid and heat up the water to boiling. Let the food cook for the recommended time (veggies usually take 5 minutes or so) before removing from the heat and serving. You can also use a steam cooker if you have one. Super simple!

Incorporate steamed vegetables into your meals to increase your fiber intake, boost your immune system, and promote healthy digestion. Many recipes for fish also use steaming. Here are some example recipes:

• Steamed Mini Potatoes

• Steamed Broccoli

• Steamed Carrots

• Salsa Steamed Cod

• Steamed Corn on the Cob

Grilling

Grilling is a fantastic way to add depth of flavor to your meals without compromising their nutritional value. Whether you're grilling lean meats, fish, or even vegetables, this method allows excess fat to drip away while imparting a smoky, caramelized taste. Opt for lean cuts of meat and marinate them in herbs, spices, and citrus juices to enhance the flavor profile. Use an outdoor grill or a George Forman electronic grill and check out these example recipes:

• Grilled Bruschetta Chicken

• Grilled Caesar Salad

• Grilled Mahi Mahi Tacos

• Grilled Shrimp Salad

• Grilled Fajita Burgers

Stir-Frying

Stir-frying is a quick and healthy cooking method that involves cooking small, bite-sized pieces of food over high heat with minimal oil. This technique retains the natural crunch, color, and nutrients of vegetables while bringing out their flavors. The fast cooking time ensures that vegetables maintain their texture and vital nutrients, making stir-frying an excellent choice for busy individuals. Pair your stir-fried vegetables with lean proteins and whole grains for a balanced, nutritious meal.

Here are a few example recipes for stir-frying healthy meals:

• Chickpea Stir Fry

• Tofu & Veggie Stir Fry

• Steak Fried Rice

• Chicken Fried Rice

• Udon Veggie Stir Fry

Baking and Roasting

Baking and roasting are versatile methods that create delicious and nutritious meals. By using dry heat in the oven, you can achieve a golden, crispy exterior while sealing in the flavors and natural juices of the ingredients. These methods require minimal added fats, making them ideal for those watching their calorie intake. From roasted chicken to baked salmon and roasted vegetables, this cooking technique offers endless possibilities for healthy and satisfying meals.

Check out these example recipes that use baking or roasting:

• One Pan Lemon Chicken with Asparagus

• One Pot Chickpeas & Couscous with Chicken

• One Pan Pork Tenderloin & Potatoes

• Sheet Pan Balsamic Tofu & Broccoli

• One Pan Steak, Root Veggies & Broccoli

Air Frying 

Air fryers have gained popularity as a healthier alternative to deep frying. These countertop appliances use hot air circulation to cook food, creating a crispy exterior with significantly less oil than traditional frying methods. Air frying can provide a similar texture and taste to deep frying while reducing the calorie and fat content of your meals. It's an excellent option for cooking items like French fries, chicken wings, or even vegetables, as it requires only a minimal amount of oil or can be used without any oil at all. Air frying allows you to enjoy your favorite fried foods with fewer guilt-inducing calories, making it a great choice for those aiming to improve their health and fitness while still satisfying their cravings.

Here are some example recipes to try with your air fryer:

• Air Fryer Fish & Chips

• Air Fryer Sausage & Brussels Sprouts

• Air Fryer Breaded Shrimp

• Air Fryer Nashville Hot Chicken Tenders

• Air Fryer Sweet Potato Fries

Slow Cooking

Slow cooking, often done in a crockpot or slow cooker, is a convenient and healthy method that involves cooking food over a long period at low temperatures. This technique is perfect for busy individuals as it requires minimal hands-on time. Slow cooking allows flavors to develop and tenderizes tougher cuts of meat, resulting in delicious, melt-in-your-mouth dishes. It also helps retain the nutrients in ingredients while infusing them with rich flavors. With slow cooking, you can create hearty soups, stews, chili, and even desserts, all while enjoying the benefits of enhanced taste and preserved nutrients.

Take a look at these example recipes to use your slow cooker:

• Slow Cooker Chicken & Black Bean Taco Soup

• Slow Cooker Enchilada Beans & Quinoa

• Slow Cooker Moroccan Lentils

• Vegan Sloppy Joes

• Slow Cooker Black Beans & Rice

Pressure Cooking

Pressure cooking is a time-saving method that involves cooking food in a sealed pot with high-pressure steam. This technique significantly reduces cooking time while maintaining the nutritional value of ingredients. Pressure cooking is perfect for beans, lentils, whole grains, and tougher cuts of meat, as it allows them to become tender and flavorful in a fraction of the time it would take with traditional cooking methods. The sealed environment traps the steam, intensifying flavors and reducing the need for added fats or oils. Use a stovetop pressure cooker or an electric pressure cooker (like an InstaPot) and try some of these example recipes:

• Pressure Cooker Pot Roast

• Black Eyed Peas with Rice & Greens

• Pressure Cooker Lentil Taco Bowl

• Pressure Cooker Mexican Chicken & Quinoa

• Pressure Cooker Thai Chicken & Vegetables 

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Try out any of the methods above to make nutrient-dense recipes that don’t overshoot your calorie intake. Let me know what you think if you try any of the recipes above! You can send me a message in the Trainerize Fitness App or post about your experience with the recipe in the #-🥦-healthy-plates channel in my community Coaching Corner Discord server.

*This and other links for equipment in this post are affiliate links, and I will be compensated if you make a purchase after clicking.

How to Meal Plan

Planning your meals is a great way to ensure that you’re staying on track with your diet every day. In this post, I’ll show you my process for creating meal plans for myself and my clients. 

Step 1: Get on a Schedule

Getting into a consistent eating schedule is one of the best strategies for hitting your health goals. People with irregular eating patterns are more likely to experience health problems like increased inflammation and difficulty processing insulin. 

Consistent meal timing, on the other hand, has been shown to promote regular circadian rhythms. Your circadian rhythms coordinate the biological processes in your body so that they occur at the right times for optimal health & fitness. Getting onto a consistent sleeping and eating schedule in alignment with your circadian rhythms to reduce the risk of developing obesity, type 2 diabetes, and cardiovascular diseases. 

When to Eat

When deciding on an eating schedule, the important thing to remember is that your eating schedule is only going to be as effective as you are able to stay consistent with it. 

Evidence suggests that eating more frequently throughout the day can help reduce systemic inflammation and the risk of some kinds of cancer. Eating more food in the morning and afternoon versus at night as well as ending food consumption early in the evening may also help to reduce inflammation and cancer risk.

Experts recommend eating something within two hours of waking up, regardless of whether you feel hungry or not. This breaks your overnight fast and gives your body the energy and nutrients it needs to start the day. It’s ok if all you can do is eat something small–just try to get *something* in your system to stay in alignment with your circadian rhythm.  

After you have your first meal, it’s recommended to eat again every three to four hours to prevent dips in blood sugar levels throughout the day. This will help you to avoid feeling “hangry” and will give you consistent energy all day long. 

One eating schedule you probably have heard of is called intermittent fasting. This involves alternating between periods of eating and fasting on a set schedule. Studies show that intermittent fasting may help with weight loss and can also improve insulin resistance and reduce risk factors for cardiovascular disease.

There are many different approaches to intermittent fasting, including:

• Daily time-restricted fasting. This involves eating normally but within a six- to eight-hour window each day and fasting for the other sixteen to eighteen hours. For example, people on a time-restricted diet might skip breakfast but eat lunch around noon and dinner in the evening between 6:30 and 8:00 pm. 

• 5:2 fasting. This schedule involves eating normally for five days and fasting for two days each week.

• Alternate-day fasting. This diet schedule involves eating a normal diet one day and either fasting completely or having one small meal of less than 500 calories the next day.

One of the main benefits of intermittent fasting is that it forces your body to get into a feeding schedule–which can help to reduce mindless snacking, sugar cravings, and overconsumption of calories. 

It’s not necessary to go for longer periods without food (like 24-, 36-, 48- and 72-hour fasting periods), and such long fasting periods may be dangerous. Such long fasting periods might encourage your body’s metabolism to slow and start storing fat.

It takes about 3 to 4 weeks for your body to get used to a new schedule, so keep that in mind if you decide to change up your eating pattern. It will likely take a lot of discipline and you may experience hunger for the first few weeks. 

Remember: the most effective diet pattern is the one that you will be able to sustain in the long run–regardless of whether you’re eating 3-5 meals + snacks every day or doing a variation of intermittent fasting. 

Step 2: Plan Your Meals

Now that you know what your plate should look like, you can begin to plan your meals and snacks!

Whichever eating schedule you choose, it’s important that what you eat during your meal times or feeding windows comes from nutrient-dense foods that are in alignment with your daily calorie and macronutrient goals.

One of the best ways to ensure that your diet meets your needs is to plan what you will eat ahead of time. For this, I suggest using the Healthy Plate Model as a base template.

According to the Healthy Plate model, half of what you eat at every meal should be 1-2 servings of vegetables (or 1 serving of fruit and 1 serving of vegetables). The rest of what you eat should be divided between a serving of a source of protein and a serving of either a grains-based food (like bread, rice, or pasta) or a starchy vegetable (like potatoes, corn, plantains, or yuka).

Choosing Recipes

Before you begin choosing recipes, make sure to take stock of what kitchen equipment you have access to. 

If you plan to cook your meals ahead of time, don’t forget about food storage solutions! Make sure that you have enough storage containers to hold your prepped meals. If you plan to “grab and go,” you’ll need a single entree container for each meal. For example, if you’re preparing 6 servings to grab and go throughout the week, make sure you have 6 separate containers on hand. Make sure they are microwave-safe for reheating!

Some dishes may require you to store some ingredients separately. I recommend getting some smaller containers or zip-top bags for storing things like snacks, sauces, and dressings. 

You may also want to invest in a sturdy, insulated lunch box or cooler if you need to take your meals on the go to work or school. Some containers and lunch boxes have separate containers for keeping your food cold or warm, which makes them a great option if you don’t have access to a refrigerator or microwave while you’re out and about.

Building Your Meals

I recommend building each meal and snack around either vegetables or a good source of protein. These are the two food groups that people struggle with the most, so it can be helpful to focus on them as the priority of each meal.

To find some vegetable dishes that taste great, I suggest investing in a good vegetarian cookbook like the America’s Test Kitchen Ultimate Vegetarian Cookbook. I’ve learned some of my favorite recipes from this book and use it regularly in my own meal planning! It’s full of awesome recipes and also educational content on how to prepare vegetables for the best flavor. 

For your protein dishes, I recommend finding a handful of ways that you like to prepare your favorite proteins and keeping those recipes in steady rotation in your meal planning. I myself like to roast, slow cook, and air fry protein foods like chicken breast, tofu, and beef. For variety, I alternate between different seasonings like McCormick Grill Mates seasonings or cajun seasoning. 

It’s also a good idea to build up a list of some go-to recipes that you enjoy and can eat regularly. For example, baked chicken is always easy for me to make and add to dishes. Each week I bake about 3 lb of chicken breast with a variety of seasonings. I’ll either eat the chicken fresh out of the oven or store it in the fridge to add to salads, bowls, wraps, and sandwiches later in the week. 

If you’re not keen on cooking or are limited in kitchen equipment, there are many already-cooked options that you can use from the grocery store. During weeks when I’m swamped and don’t have much time to cook, I buy a rotisserie chicken from my local grocery store. I add the already-cooked chicken to salads, wraps, sandwiches, and pasta dishes for fast, easy meal prep. You can do the same with canned tuna, tofu, or frozen protein options. 

I also keep frozen vegetables like peas and stir-fry mix in my freezer at all times so I can quickly add some veggies to my meals. This helps to prevent spoilage and waste from fresh produce–especially during the weeks when I’m busy and can’t find time to cook.

After deciding on veggie and protein dishes, it should be pretty easy to decide which grain/starch item to include in your meals because let’s face it–that’s most people’s favorite part! You can’t go wrong with potatoes, pasta, brown rice, whole wheat bread, or another whole grain or starchy vegetable. It’s up to you! 

Keep an Eye on Calories/Macros

While you’re planning you meals, use a calorie tracking app like MyFitnessPal or the FitBit app to keep an eye on the calories and macronutrients of each dish you plan to eat.

• If you’re using MyFitnessPal, click here and follow the instructions.

• If you’re using FitBit, follow the directions on this page.

Build Your Menu

As you decide on your meals and snacks, it’s helpful to write down your meal schedule or save it in your calorie tracking app. Use the worksheets linked below to record your meal plan and meal prep schedule to stay on track throughout the week.

Tips to Save Time

I know that the process of meal planning may seem overwhelming at first, but the more that you practice–the easier it gets! 

There are, however, a few things that will make your meal planning and meal prep go much smoother in the beginning.

First, prepare your food in bulk by making multiple servings at a time. This allows you to cook just one time every few days and just grab and go on the other days. If you don’t like reheating leftovers, prepare cold meals like sandwiches, salads, and wraps.

You can also save time and energy by cooking minimal-prep recipes like “one pot” or “one pan” recipes. These dishes use a minimal amount of equipment, which will simplify both the cooking and the cleanup.

You can save even more time in the future by creating a rotating meal schedule of the same foods every 4 to 6 weeks. To do this, you’ll use the same handful of week-long meal plans, alternating between them on a weekly basis. For example, a rotating meal plan might look like this:

• Week 1: Overnight Oats for Breakfast, Meal Prep Spaghetti & Meat Sauce for Lunch, Chicken & Potatoes with Green Beans for Dinner

• Week 2: Protein Pancakes for Breakfast, Chicken Salad Wraps for Lunch, Beef Pot Roast with Veggies for Dinner

• Week 3: Fruit & Yogurt Parfait for Breakfast, Tofu & Edamame Noodle Bowl for Lunch, Pork Chops & Roasted Veggies for Dinner

• Week 4: Veggie Omelet for Breakfast, Meal Prep Shephards Pie for Lunch, Chicken Stir Fry for Dinner

After completing Week 4, you’ll go back to Week 1’s menu. This will allow you to save time because you only have to plan your meals once and you can keep recycling the same menu, grocery list, and routine. You might also save money by not having to buy ingredients that don’t get used up on the first go-round. For variety, you can always swap one recipe or dish out for another to keep things interesting.

Make sure to stay subscribed for more helpful tips on meal planning!

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How to Build a Healthy Plate

Let’s define what we mean by eating a “healthy” diet.

Some people use the label “healthy” to talk about eating a low-calorie diet for fat loss. Others use it to talk about eating lots of protein or vegetables. For many people, healthy eating means avoiding processed foods that use preservatives. All of these various definitions can make it hard to know where to start as a beginner.

When I teach my clients to eat healthy, we focus first on eating a nutrient-dense diet. In general, you should prioritize eating nutrient-dense foods and avoid what we call “empty calories.” 

• Nutrient-dense foods are things that have vitamins, minerals, and other nutrients that our bodies need to stay healthy. Eating plenty of nutrient-dense foods can help you to reduce the risk of getting sick or experiencing gastrointestinal problems.

• “Empty calories” are foods that are high in sugars and fats–which makes them high in calories. They don’t really offer the body much more nutritious benefit other than that. These often include deep-fried food, desserts, chips, candy, and many highly processed and packaged foods. 

The easiest way to eat nutrient-dense foods and avoid empty calories is to follow what I call the Healthy Plate Model. This is a modified version of the USDA’s MyPlate model that was published in 2015, and it shows what your plate should generally look like at meal times:

The Healthy Plate model is centered around 4 major food groups: 

Protein: On at least a quarter of your plate, include a lean source of protein. Protein is both a source of energy for your body and a building block for your body tissues (like muscle). Eating a high-protein diet will help your body to more efficiently build muscle and keep your metabolism boosted. Prioritize lean sources of protein–items that come with little to no saturated fat like white meat (chicken breast & turkey breast), egg whites, fish, plant protein sources (tofu, tempeh, & edamame), and lean cuts of red meat. 

Veggies: On half of your plate, include 1-2 servings of veggies. Veggies (or vegetables) are plants (or parts of plants) that you can eat. Fruits and grains are also plants, but we usually reserve the term “vegetable” for specific parts of the plant like the roots (like carrots and turnips), leaves (like lettuce and spinach), stems (like celery), bulbs (like garlic and onion), and flowers (like broccoli). Veggies are a great source of carbohydrates and healthy fats (i.e., unsaturated fats).

Grains/Starches: On the remaining quarter of you plate, include a grain or starchy food. Grains are essentially seeds and include foods made from wheat (bread & pasta), rice, quinoa, and oats. Try to include whole grains as much as possible (things like brown rice, oatmeal, whole wheat, quinoa, etc) in place of refined grains (white wheat, white bread, or white rice). Whole grains are more generally more nutritious, having more vitamins, minerals, and dietary fiber than refined grains.

Some vegetables (like potatoes, corn, yuca, and plantains) are high in Starches (complex carbohydrates). Starchy vegetables tend to be high-calorie, and may not be suitable for every diet (for example, people with Type II Diabetes may want to avoid them). These kinds of vegetables should be limited to no more than a quarter of your plate, especially if you are trying to burn fat. 

Fruit: Fruits are plant products that tend to be higher in sugar content, giving them a sweet taste. This group is optional and can take up 1 portion of the vegetables side of your plate. They include things like berries, cherries, apples, grapes, pears, and mangoes. The higher sugar and calorie content of fruits make them a food to be eaten in moderation–no more than a quarter of your plate at meal times. 

There are a few other principles to keep in mind when following the healthy plate model to maximize its benefits:

1. Healthy fats: Make sure to include healthy (unsaturated) fats like olive oil, canola oil, avocados, nuts, and seeds in your diet. Try to reduce your intake of saturated and trans fats to keep your heart healthy.

2. Stay hydrated with water: Drink water instead of sugary beverages. Water is the best choice for staying hydrated and avoiding unnecessary added sugars.

3. Be mindful of portion sizes: Also be mindful of portion sizes and not overeating. When filling your plate, start with smaller portions and listen to your body's hunger and fullness cues.

4. Limit refined carbohydrates: Try to limit your consumption of refined sugars coming from sweets, processed snack foods, white bread, and sugary drinks (like soda and fruit juices).

Following the Healthy Plate model is a great place to start when cleaning up your eating habits. 

Its simplicity makes it generally easy to follow and remember. The visual representation of the plate with clear divisions makes it straightforward to understand the recommended proportions of different food groups. By simply filling half of your plate with vegetables and fruits, dedicating a portion to whole grains, and incorporating healthy sources of protein and fats, you can create balanced meals without the need for complex calculations or restrictive rules.

The Healthy Plate is also quite flexible and adaptable to individual dietary needs and preferences. In following the general guidelines, you have a lot of room for personalization. Whether you follow a vegetarian, vegan, or omnivorous diet, you can tailor the model to suit your specific requirements, preferences, and cultural influences. This adaptability makes it more sustainable and enjoyable, increasing the likelihood of long-term adherence to a healthy eating pattern.

Regardless of your fitness goals (whether you’re trying to lose weight, build muscle, or just improve your overall health), you can depend on the Healthy Plate model to roughly meet your daily calorie and nutrient goals.

If you’re trying to lose weight, following this model can help you to eliminate many of the foods that can cause you to eat too many calories every day while increasing your intake of lower-calorie, nutrient-dense foods. You’ll also boost your metabolism and immune system by getting the vitamins and minerals that your body needs to function properly to build muscle. By prioritizing whole foods, healthy fats, and good hydration, the Healthy Plate model also promotes good digestion, heart health, brain function, and reduced risk of heart disease and type 2 diabetes.

While you may use other strategies such as calorie tracking and meal planning, keep in mind that you can always fall back on the Healthy Plate model in any situation to roughly meet your healthy diet goals.

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Eating Healthy During the Holidays

Many of you have expressed some worries about the upcoming holidays and the impact that they may have on your diet.

Remember that a healthy lifestyle is as much about your state of mind as it is about your physical state.

The holidays are supposed to be a time of celebration, a time for us to enjoy. They speak to our psychological and social health--and our need to have fun and enjoy our time connecting with other people.

This is just as important an aspect of your overall health and wellness as the food you put in your body and the exercise you do!

I don’t think it’s healthy for us to approach the holiday season focused on all the negative things that give us anxiety. Holidays for us grown-ups can be stressful enough as it is (with all the planning, cooking, buying presents, etc).

Focus on the positive parts--such as having some vacation time from work, spending time with loved ones, and yes, even that delicious calorie-packed holiday food. You know ahead of time that there are going to be a lot of yummy temptations coming at you during this season.

Rather than getting yourself worked up in anticipation of this, create a plan for navigating the season.

Here are my top tips for staying healthy during the holidays:

1. Load up on veggies.

Remember that according to the MyPlate model, half of what you eat every day really should be vegetables. Follow the same guidelines during your celebrations.

There are a lot of great holiday-worthy vegetable recipes out there. My personal favorites are two squash recipes that I got from The Complete Vegetarian Cookbook: one is the Roasted Acorn Squash with Browned Butter and Sage and the other favorite is Roasted Butternut Squash with Goat Cheese, Pecans, and Maple. These dishes are a delicious and nutritious addition to the holiday spread.

Try to include as many veggie-based recipes in your family’s celebrations as possible (if it’s within your control).

For example, if someone else is preparing the food for your celebration, check with your host and ask what’s on the menu. Are there going to be veggie dishes? If not, see if you can bring your own dish to contribute to the feast.

When you’re at the celebration, fill your plate up with the vegetable dishes, and eat these first before moving on to the other options.

2. Eat at home first.

If you’re headed to a party or celebration where you know there won’t be great healthy options, you can always just fill up on your own healthy food at home before you go. Then while you’re at the event, eat very light or very little. This will cut down a great deal on your unwanted extra calories.

3. Limit yourself when you indulge. If you know you’re going to be splurging a lot during the holiday season, then try to minimize the impact of those splurges by controlling your portion sizes.

You can also minimize the impact of your splurges by making more healthful choices for your “treats.” When you want to eat something sweet, for example, instead of eating a cookie or piece of cake, try instead to eat a piece of fruit. You can also make your Christmas cookies using Stevia as sweetener instead of sugar. Chocolate-covered fruit and nuts are also a great alternative to something like fudge.

Continue to track everything you eat and drink, and try to stick to your calorie and macronutrient intake goal even with the treats included.

4. Remember the 80/20 rule.

If none of the above options are available to you, then try to do your best and remember that it’s JUST. ONE. DAY. If this one day or this one meal of splurging is just a blip for you--if most of the time you are living a healthy lifestyle--you’re going to be okay! The impact of splurges here and there are pretty minimal when you’re doing what you should be doing most of the time.

Remember that the healthier and fitter you are overall, the more “wiggle room” you have for treat days and treat meals (your body is going to reflect what you do 80% of the time).

The most important thing is to monitor the formation of habits with what should be special occasion behaviors towards food.

Eating two slices of cake on your birthday is one thing. Eating two slices of cake every day for three months is another thing entirely!

When you notice an undesirable behavior forming around food or if you begin to habitually overshoot your calories--correct yourself through tracking your intake and getting yourself back on track by focusing on following the MyPlate model. Restart the Healthy Diet Makeover as needed!

5. Adjust your training.

If you’re like me, and you’re honest with yourself and admit that your calorie intake is just going to be higher right now, then we must have a plan ready for that too.

For this reason, many people plan a bulk phase in their training (in which they eat higher amounts of calories and focus on building muscle) during the holiday season.

This doesn’t mean that they go all-out with no restrictions on their holiday treat consumption. It just means that the focus of their training is shifted towards staying active and building muscle more than actively reducing fat.

Be creative! And use all these tips to ensure you’re eating a healthy diet during your holidays.

How many calories should you eat?

If you’ve ever struggled to lose weight or build muscle despite eating healthy and exercising, it’s likely that you weren’t getting the right amount of calories in your diet.

Calories are the way we measure the energy that we get from our food. Almost everything you consume has calories. For example, an apple has about 52 calories, a glass of 2% milk has 137 calories, and the average slice of cheese pizza has about 277 calories.

Our bodies use the energy from food to power everyday activities and basic functions. Everything from walking and exercising to passive activities like breathing and thinking require energy that comes from our food. 

The total amount of calories that your body burns every day is called your Total Daily Energy Expenditure (TDEE). 

In general, to maintain your body weight, you need to eat the same number of calories as your TDEE. This is called eating a maintenance level of calories.

So if your body weight has stayed at the same number for a while, it’s likely that you’re eating your maintenance level of calories. On average, you’re giving your body just enough energy to function without having to tap into its fat stores or add extra fat.

• To burn fat and lose weight, you need to eat below your TDEE, or a calorie deficit. Eating a calorie deficit encourages your body to burn its fat stores to make up for the energy you don’t get from your food.

• Eating more calories than your TDEE (a calorie surplus) can give your body extra energy to use towards muscle building or to store for future use as body fat.

The average woman needs to consume about 2000 calories per day, and the average man needs about 2500 calories per day.

The exact number of calories your unique body needs depends on your age, height, body weight, activity levels, and fitness goals. Get an idea of how many calories your body uses every day by calculating your TDEE:

Keep in mind that online calculators aren’t 100% accurate. You’ll need to test the number you calculated to make sure that it’s accurate. You can do this by eating the number of calories that you calculated and weighing yourself for a week or two. 

• If your weight stays the same, then the TDEE number your calculated is correct. Eating that number every day would help you to maintain your current body weight.

• If your weight goes up, then the TDEE number that you calculated is likely higher than your body’s actual maintenance level of calories. Reduce your daily calorie goal by subtracting between 50 and 250 calories and weigh yourself for another week or two. Continue to adjust your calories every week until your body weight stays the same. At that point, you’ll know your true TDEE/maintenance level of calories.

• If your weight goes down, then the number of calories you ate is likely lower than your body’s actual maintenance level of calories. Track what you eat for another week after adding between 50 and 250 calories to your daily calorie goal and weigh yourself again after one or two weeks. Continue adjusting until your weight stays the same.

Print out the Finding Maintenance Calories worksheet by clicking the button below to help you track your progress as you test your TDEE:

Watch the video below for guidance on finding your maintenance level of calories:

Once you know what your body’s TDEE/maintenance level of calories is, you can set a daily calorie goal according to your current fitness goal:

• If building muscle is your priority, experts recommend eating a calorie surplus of about 20% above your TDEE/maintenance level of calories. Most exercisers eat a calorie surplus for a few months at a time—a period called being in a “bulk.”

• If maintaining your body weight is your priority, then keep your TDEE/maintenance level of calories as your daily goal. This is called being “at maintenance.”

• If burning fat is your priority, then plan to eat between 100 and 1,000 calories below your TDEE/maintenance level. This should be a short-term period of a few weeks to a few months, depending on how low your calorie intake goal is (the lower your calorie intake, the shorter period of time you should plan to be eating that way). This type of eating plan is often called a “diet” or being “in a cut.”

By sticking to your daily calorie goal, you’ll be able to give your body the energy that it needs to make gains 💪  This will help you to make better decisions and plan your meals to support your fitness goals.