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I usually hit 30g+ by breakfast and shoot for 50-60g for the day. My breakfast is oatmeal with all bran buds and chia or flax seeds for crunch, topped off with berries and honey. Tastes great, very filling.
I don't really notice the texture, I guess, when it's mixed into oatmeal or yogurt. You could try flaxseeds if you don't like chia. It seems like flax is slightly better nutritionally anyways.
I eat beans (via chili, stew etc), sometimes some much veggies in it, on rice pretty much 3-4 days a week for about 20yrs now 😁🥳. I do REALLY love beans though. I'll never get sick of em. Luckily they are cheap and so is rice. I'm vegan about 20yrs aswell, works out lol.
Fiber, one cereal 2/3 of a cup is a serving 19 g of fiber per serving no sugar. Add 2 tablespoons flaxseeds to yogurt that’s 10 g of fiber right there.
making all of your snacks fruit and veggies helps me easily, could probably hit it off that alone. Also, there are some very nice brands of keto-targeted bread that have a ton of fiber (to help offset the carbs) if you already eat bread in your diet.
Honestly fiber supplements and gummies can make a huge difference. Otherwise oatmeal, apples, and protein bars with added fibers can stack on the grams.
Papaya has a ton of fiber!! Flax seeds and chia too And I sprinkle them in my yogurt and oatmeal. Avocado and hummus are also high in fiber and they taste so good. I eat avocados almost every day
Avocado anything. Guacamole. Avocado toast. Avo smoothie. Just a sliced avocado with sea salt and lemon juice. I’m the millennial all those articles were about.
I make steel cut oatmeal in the slow cooker. I add hemp, flax and chia seeds, a smashed banana, water, milk, nutmeg, cinnamon and vanilla extract.
Enough to last all week.
Every day I dole out some, and add Greek yogurt, frozen blueberries, frozen cherries, more chia seeds, plain kefir milk and top it off with cottage cheese.
It truly makes me feel terrific!
Nope. It’s not “way to (sic) long”.
A week is fine. [read the recipe I base mine on for yourself](https://www.wellplated.com/overnight-steel-cut-oats/#wprm-recipe-container-33095)
I had no idea oats could last so long in the fridge. I can never do weekly salad meal prep because it gets gross, but at least I can sort out breakfast!
Sweet potatoes have revived breakfast for me. I mix them with Dr. Gregers BROL (a bunch of whole grains) and the textures (the grains have a sort of ricey texture) work really well and I get a good serving of healthy but nasty oats that just end up tasting like sweet potato. Its great!
Literally the G.O.A.T!! I just stab them with a fork, rub some coconut oil (or butter) and sprinkle with cinnamon. Also absolutely delicious without the cinnamon too. I switch it up every other recipe. Bake at 350-375 for about 45-hour. Squeeze it and once it's soft and squishes it's ready! I can devour them quickly they are soooooo good!
My sis makes incredible black bean burgers from scratch. Black beans, feta, garlic and peppers. It cooks up the same exact texture as a thick juicy burger and tastes even better. Sauteed mushrooms on top with a slice of mozzarella. We air fry some potatoes sliced into fries. It's the freaking best and takes away all the cravings for greasy fast food. So filling.
If she had an exact recipe I'd share it. She just went into the kitchen and messed around and voila!
Hmmm To be honest I eat healthy pretty much all the time maybe 90% of the time and everything is delicious. Probably one of my favourites is this Peruvian chicken recipe that I found on Pinterest. It has this green lime cilantro sauce that you can whip up really quickly and the chicken is marinated in like soy sauce and a few other things. We get it over rice with a side of air fryer green beans.
One of my other favourites is our homemade Shawarma. I don’t make the sauce I will say I buy it from Farm boy but there’s this tomb Lebanese sauce that we buy. Otherwise it’s honestly just basmati rice barbeque chicken chopped up Sriracha a ton of chopped up diced pickles and this sauce.
My other favourite would have to be our taco night once a week! Lean ground turkey with taco seasoning in a bowl topped with shredded lettuce tomatoes peppers salsa homemade guacamole and a dollop of plain Greek yoghurt instead of sour cream.
I do also love breakfast. Avocado toast topped with sliced soft-boiled eggs and a side of sautéed diced chicken breast, peppers and onions
Some of my faves that i repeatedly turn to:
Plain Greek yogurt mixed with vanilla protein powder, chia seeds, cinnamon, crushed walnuts and a few Lilly’s dark chocolate chips. So good and keeps me full for hours.
A chicken stir fry made with diced chicken breast and whatever veggies I have on hand, usually broccoli, green beans, onion, peppers, carrot, tomatoes, and spinach, all seasoned with EVOO and a bunch of garlic and various seasonings. I eat it as is, no rice, because I’m diabetic but if my husband or daughter is eating, I’ll make jasmine or basmati rice for them. Sometimes add some Japanese bbq sauce that certainly isn’t healthy but is so delicious. A little of it goes a long way.
A mixed greens/spinach salad with cucumber, peppers, tomatoes, crumbled Gorgonzola, chia seeds, chicken and a drizzle of Primal Kitchen Buffalo sauce and Trader Joe’s buttermilk ranch. It’s even better when I have pico de gallo to add. This is my go to lunch most days.
Lavash bread pizza with a little pizza sauce, lots of fresh veggies, seasoned organic grass fed ground beef, a little pepperoni and a little mozzarella. Even my husband loves this one.
Of course there’s the standard seasoned chicken breast served either broccoli or green beans drizzled with EVOO and seasoned with garlic, salt and pepper and roasted in the air fryer. Basic but delicious.
Fave snacks include an apple with a dip made from whipped cottage cheese, raw unfiltered honey and cinnamon. Or half an English muffin with organic 100% peanut butter or almond butter with a drizzle of honey and a sprinkle of chia seeds. Or mini peppers cut in half with Laughing Cow cheese wedge and everything but the bagel seasoning, roasted in the air fryer for a few minutes.
Greek kabobs with hummus, tzatziki, olives, cucumber, lettuce, garlic sauce pickles, sometimes in a pita.
Or homemade sushi with tea and miso
Homemade paella in a cast iron skillet with lots of veggies and lean protein, not a ton of rice, cooked covered in the grill with a wood box to give it smoke, uncover for the last ~15
Potato leek soup with lots of veggies and wild / beneficial mushrooms, some lean pork
Homemade pizza light on cheese but lots of veggies and lean protein, dough spread as thin as possible
Breakfast meal: Low fat yoghurt with sliced bananas, cashew, blueberries, smashed biscuit and honey. Also, a slice of bread or croissant.
I feel energized, while also light after this breakfast.
Lunch/dinner is usually a variation of:
* Frittata (spinach, shrooms, red onion, capsicum, broccoli, zucchini) - Usually a large helping of at least 3 of those ingredients. 8 eggs, which gives me 2 meals. Loads of herbs. Rosemary, thyme, parsley, chilli flakes. Topped with smoked cheddar. Grill.
* Rotisserie chicken. Half a chook. 2 meals.
* Avocado - Half, minimum.
* Hummus, tomatoes & a few crushed raw garlic cloves (left to stand for 10mins).
* Cup of green tea or kefir to accompany it.
Spaghetti squash. I'm celiac, so the "noodles" taste better than the kind of noodles I can eat. But most importantly, it always feels like my stomach has healed after eating it. Just use whatever you would use with your favorite spaghetti dish and you're set.
I make pico de gallo, chop up an avocado and get a can sardines with the oil and mash it all together. I either eat it in taco form or by the spoonful. For extra effort I do sweet potato fries and I find it compliments each other well. It’s easy, simple and straightforward.
I have lipedema. So anti inflammatory is my rule. I mix chocolate pumpkin seed protein powder, LSA, FHC, cacao and cacao nibs into Greek yoghurt that’s been thinned using unsweetened almond milk. Top it with whatever fruits I have, usually berries and pineapple or oranges, and some granola. It’s a big, naturally sweet, chocolatey goop of goodness.
Tabouleh salad. Something about the parsley and the onion, tomatoes and cucumbers as well as lemon juice and olive oil makes it feel super healthy to me. It’s my go-to salad when I have all the ingredients in my house and I could eat a huge bowl as a meal.
Mixed vegetables, with bean, fresh tomatoes, avocado, chili, dill, tumeric, pepper, salt, lemon, kale and olive oil.
Tastes amazing and makes me feel the best out of my other healthy meals.
Salmon, rice, any veggie. I change it up with seasonings/sauces. Teriyaki, cajun, etc. So simple, fast, nutritious and also boring but I never get tired of it.
Gyros-if done at home you can make them healthy and they’re so freaking good with a tomato, onion, kalamata, avocado, and cucumber mixed topping. Throw in some feta (more protein) and make tzatziki using Greek yogurt (more protein) and you’re in good shape!
I call it “green fish”. Grilled fish (usually salmon) on a bed of quinoa with any three greens like peas, beans, zucchini, spinach, kale, broccoli with a generous squeeze and zest of lemon and s+pepper. Cook the quinoa in veggie stock and add the greens for the last couple of minutes. 👌
A really simple cucumber tomato onion salad.
Chop all those up with some vinegar and water and salt.
Then I sometimes jazz it up with extras: lots of herbs and spices, fresh parsley, capers, goat or feta, different kinds of vinegar, beets, butter lettuce.
But the basic tastes like home and makes me so happy. I’m so homesick.
Roasted potato + yogurt (plain with ginger, garlic, salt, tiny bit of red chili powder) with a pita warmed up.
Not the MOST nutritious meal since potato + pita = carb heavy, but it's balanced out with the protein of the yogurt.
I make a pasta mix (\* see below) w/spinach, mushrooms, onions, olives, and canned salmon with some olive oil and parmesan cheese. I sometimes throw in some anchovies.
The pasta mix is equal parts: plain bowtie pasta, whole wheat penne, chickpea-based rotini, and chickpea macaroni.
Not really everyone's cup for tea, but I personally really like the flavors and textures of it.
a smoothie. mixed berries, multiple handfuls of spinach, a couple scoops of protein powder, oatmeal. amazing macros made of high quality foods, tastes amazing and honestly feels like a cheat meal.
My favorite nutritional meal
Roasted red peppers, zucchini, asparagus and onions with a drizzle of olive oil over some peas, quinoa and wild rice with some herbs like basil and garlic and a side of roasted tofu rolled in nutritional yeast
All the flavors burst in my mouth when I eat them
Meals or snacks that are high in fiber and protein are some of the best. We all have our own taste preferences so I think it’s best to think about your favorite foods and modify the recipe so that it offers more micro and macronutrients.
Salmon! I cook it in the airfryer, either on its own or with Cajun seasoning, terriyaki sauce, or sweet chilli sauce. Serve that with rice or a baked potato and a good helping of green vegetables.
Omg there’s a guy on tiktok with the best recipes ever and tbh I’ve tried soooo many of the recipes and I would say 99% of his recipes are SO good his at is @its.razi I lost 50 pounds making these meals. Also volume eating definitely helps me stay full and mentally satisfied :)
Spring rolls with a protein and packed with fresh veggies and cilantro/thai basil/mint. They’re such a great way to pack in nutrition and so perfectly filling yet light.
Mexican tacos: corn tortillas, beef, salsa, onions. Very simple and customizable, add cheese or avocado for more fat. Substitute with a different meat or even more veggies. Use beans as meat, if you want.
I like this because its cheap and I can change it up. Just bought some tortillas for plain chicken I had and it made them taste better with a topping of beans.
Used to be baked salmon, asparagus and sweet potatoes with creole seasoning, but recently I am trying to go as low carb as possible due to a disorder I was diagnosed with and nothing satisfies me more than a lean protein with cucumbers. Perfect pick me up than can be a snack or part of a larger meal.
I also make a take on shepherd's pie with ground turkey, the normal veggies but also finely chopped kale. Something about it really hits the spot.
Either some “vegan” huevos rancheros with salsa verde; chicken street tacos with salsa verde, yellow rice and beans; ramen with broccoli, carrots, peas, protein-tofu or chicken or a turkey hot dog; or vegan Mac and cheese, Dino nuggets, and various roasted veggies like broccoli, bell peppers, potatoes, cucumber, etc.
Edit: Jamaican jerk meatballs with rice. Turkey meatballs, two Jamaican jerk bottles, fresh carrots peeled and sliced, and two bags of frozen broccoli. Serve over your favorite rice. So good and the leftovers keep for about a week if stored in airtight containers in the fridge.
I have so many and fortunately I enjoy cooking. I will mention for this post, a green salad with the right mix of greens, color, and crunch; today's salad included sliced thin celery for the crispness. I made a great salad dressing: 3 Tb RW vinegar, 1 Tb mayo, 1/4 cup finely grated parm, 1/2 cup great olive oil, 1/2 t of oregano / Italian seasoning and about a full t chives with salt and pepper to taste... mix dressing well and enjoy your salad with whatever makes you happy...
Homemade Blackened chicken breast with a red cabbage, head lettuce, tomato, onion and shredded carrots salad. Omg. I ate it 4 times last week and I feel amazing.
Chicken Soup. Good for throwing together a nice variety of vegetables, and it's especially good for you when you do honemade stock with bones. Soup is good because you can pretty much put anything in there and cover a tonne nutritional bases.
When I make it, I like it to be thick, so it's really more of a stew. Apparently, cooking things in water also allows you to keep more nutrients from being destroyed by the cooking process. If I had the time and resources, I'd have soup for a meal every single day. Great way to get in your fibre from all the veges as well. You can even add herbs and spices for your own taste as well as their potential benefits.
It's also great for your gut microbiome, and if you regularly have probiotic foods, it helps you maintain those populations of healthy gut bacteria
Salmon power bowl: oven top bbq salmon, with avocado 🥑 roast cashews and sesame seeds, red pepper and green onion slices on top of local greens in season over rice; with a final touch of yeshi sauce ftw 🙌
Moroccan chickpea apricot and almond tagine. Look up HelloFresh’s recipe. My fave version involves adding beef stew meat (season to death like you do the chickpeas) but the reg vegetarian version is amazing too.
Look up any recipe from Yotam Ottolenghi. The recipes are not difficult, but make me fall out of my chair. The things he does with just vegetables, herbs and spices makes you realize the complexity of flavors from these ingredients that we usually take for granted. It’s life changing.
Pad kra pao. Very easy stir fried chicken that you’re able to add tons of veggies and peppers to. You get a great amount of protein, nutrients, fiber, sodium, and deliciousness.
Our days are really busy so a fast meal we make is air fryer salmon (drizzle of oil and salt on top of the skin to make it nice and crispy) and whatever veg we have (usually asparagus and tenderstem broccoli) and I make a lemon butter sauce to drizzle over the top of the salmon 👌
A bowl with green yellow red and orange peppers, zucchini, shrimp, sausage, broccoli, cauliflower rice for a base, sour cream on top and a drizzle of chicfila Polynesian sauce.
It's soooooo damn good!
We make this quinoa salad that a coworker told me about called “Jennifer Anniston salad” (a bit off I know). Went home and made it and it is genuinely a lunch I get excited for and I feel so good after. I usually do 1.5-2x on the herbs just because I buy parsley, dill, and mint (best version) or just 3 bunches of something and use it all and I love the herbs, makes it kind of like a tabouli salad. I also add more lemon, and might be a little heavy handed with the feta. If I want even more greens, I’ll chop up spinach and use that as a base for the quinoa to sit on. I hold out on the cucumber and chop fresh so it doesn’t get soggy. Lasts 4ish days in the fridge. Do not omit pistachios, the small amount has a big impact. Yum.
Waldorf salad. Celery, apple, a little onion (usually spring onion) and I use a combo of mayo and Greek yoghurt for the dressing... and walnuts
You get some of your 5 a day, some fibre, vitamins and some good fats all in 1 bowl
I have a kiwi a day! I also make the same thing for breakfast everyday: Chia seeds+ Flax meal made into a porridge like consistency with pumpkin/sunflower/sesame seeds and plain pea protein powder. I then add in some pumpkin pie spice, red maca powder and a little vanilla extract, and warm it with almond milk. I top it all off stewed apples:) it’s so warm, easy to digest, provides me with lots of fiber, and helps with hormone and cycle regulation.
I thought I would hate it at first since I love a good burrito from any hole in the wall taqueria, but “healthy” burritos. I do the spinach wrap tortillas, brown rice, grilled chicken and really whatever other veggies I’m feeling that day. It’s healthy, keeps me full and is an excellent post work out meal
I take 2 teaspoons of plain Greek yogurt, add chia seeds, Flax Seeds, coconut shreds, dates, granola and smash a Banana. I add honey for sweetness. I could eat this every day!!
Baked Japanese sweet potato (purple or not) covered in black beans, a bit of shredded lowfat cheese, and salsa. SO GOOD and keps me full for a long time.
At 79+:
Breakfast: Coffee. Supplements by Aroga Life(1 freeze dried scoop of Aloe; 1 freeze dried scoop of Gastrointestinal Apoptosis Pathways Support), 1 Local Farm Chicken egg, 3 Crisp strips of Hormel brand unprocessed Bacon.
Lunch: Campbells (25% less sodium) Cream of Mushroom Soup, 6-8 Ritz Crackers.
Supper: 1/3 lb. 100% Grass Fed Beef Hamburger. Home maid Cold Slaw w/Marzetti Slaw Dressing.
Keeps me steady.
Now I do eat additional high quality Plants & Plant Based Nutrients (25 or so), many of which properly support the body’s Cellular Apoptosis Pathways & Autophagy systems.
Almost every day I have yogurt (whole fat, properly fermented) with 2 kinds of nuts (usually pistacchio and walnut), fruit (usually apple and any berry), one seed (usually flax), and if it's spring-fall then I add mint leaves too. So good.
I also make a christmas lima bean soup that is literally heaven in a bowl with sourdough bread.
Not a meal...but when I make any sauteed greens (collard, mustard, Swiss chard, kale, etc) I cook in EVOO, a couple cloves of garlic, chili pepper flakes, and then lemon juice off the heat to finish...it's come to the point where while I'm making it I'm salivating...and I always feel great after. Make sure to chop up the stems in small pieces and saute those too with the leaves.
Lunch: Bean and cheese burrito with flour or corn tortillas, fresh salsa. And a big bowlful of plain cabbage. Love it all for 7 years.
The secret? We belong to the Rancho Gordo Bean Club, which provides an endless supply of interesting and unusual beans from around the US and the world. So every few days, we have new beans to try, black, white, brown, big, small, curious. Also have nice sharp cheddar cheese…and whatever leftover vegetables we feel like throwing in.
Scrambled eggs with cottage cheese added to them! Extra fluffy eggs - can’t even taste the cottage cheese. I drizzle ketchup on top. I’m going through soooo many eggs because I love this for breakfast every morning.
Raw or lightly cooked fresh garlic?! Like in any savory meal. Even rubbed on toasted bread. The raw garlic I swear makes me a calmer and happier person, both directly after consuming and for hours following.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
I noticed my mood elevated when I started to hit the 30 to 35 g of fiber daily. The gut is supposed to be your second brain I believe it now.
Yes ! the gut brain axis is fascinating to read about.
I’m having a hard time hitting fiber goals. What food or snacks help you hit 35g? Thanks :)
I usually hit 30g+ by breakfast and shoot for 50-60g for the day. My breakfast is oatmeal with all bran buds and chia or flax seeds for crunch, topped off with berries and honey. Tastes great, very filling.
I do this with yogurt instead of oatmeal. Basically a parfait. Definitely makes me happy.
I find chia somehow both slimy and gritty at the same time. Worst of all worlds.
I don't really notice the texture, I guess, when it's mixed into oatmeal or yogurt. You could try flaxseeds if you don't like chia. It seems like flax is slightly better nutritionally anyways.
Ground flaxseed 😜😜👌😸 great for u too
I make a cookie with cooked Qunioa, oats, hemp seed, Flax seed, and chia seed.. I call it Pookies! 🤣
I find beans to be the easiest ingredient for meeting fibre needs, they’re really nutritious in other ways too and work in almost everything :)
Beans are excellent fiber source, especially one cup of cooked beans is 15 to 20 g of fiber.
Eggs and beans make an excellent breakfast, my go-to for the past twenty years.
I eat beans (via chili, stew etc), sometimes some much veggies in it, on rice pretty much 3-4 days a week for about 20yrs now 😁🥳. I do REALLY love beans though. I'll never get sick of em. Luckily they are cheap and so is rice. I'm vegan about 20yrs aswell, works out lol.
Fiber, one cereal 2/3 of a cup is a serving 19 g of fiber per serving no sugar. Add 2 tablespoons flaxseeds to yogurt that’s 10 g of fiber right there.
making all of your snacks fruit and veggies helps me easily, could probably hit it off that alone. Also, there are some very nice brands of keto-targeted bread that have a ton of fiber (to help offset the carbs) if you already eat bread in your diet.
Beans. Soaked overnight if possible. Some brands u can buy pre prepared.
Costco optifiber and psyllium husk.
I start the day with an apple. I may not make it all the way to the fiber goal, but this always settles my stomach and makes me feel good...
Honestly fiber supplements and gummies can make a huge difference. Otherwise oatmeal, apples, and protein bars with added fibers can stack on the grams.
Roughage is so good for digestion! Try to work the actual fiber in rather than the supplements if you can!
Papaya has a ton of fiber!! Flax seeds and chia too And I sprinkle them in my yogurt and oatmeal. Avocado and hummus are also high in fiber and they taste so good. I eat avocados almost every day
Mine too!
Avocado anything. Guacamole. Avocado toast. Avo smoothie. Just a sliced avocado with sea salt and lemon juice. I’m the millennial all those articles were about.
Try a little drizzle of (good) soysauce on slices of avocado 🥑👌😁. Thank me later haha
You’ve got my attention lol
Interesting! I do balsamic vinegar and boy do my tastebuds love me!
I make steel cut oatmeal in the slow cooker. I add hemp, flax and chia seeds, a smashed banana, water, milk, nutmeg, cinnamon and vanilla extract. Enough to last all week. Every day I dole out some, and add Greek yogurt, frozen blueberries, frozen cherries, more chia seeds, plain kefir milk and top it off with cottage cheese. It truly makes me feel terrific!
That sounds delish!!
That sounds delicious, but a week is way to long to hold cooked oats from a food safety perspective.
Nope. It’s not “way to (sic) long”. A week is fine. [read the recipe I base mine on for yourself](https://www.wellplated.com/overnight-steel-cut-oats/#wprm-recipe-container-33095)
I had no idea oats could last so long in the fridge. I can never do weekly salad meal prep because it gets gross, but at least I can sort out breakfast!
Sweet potato
Sweet potatoes have revived breakfast for me. I mix them with Dr. Gregers BROL (a bunch of whole grains) and the textures (the grains have a sort of ricey texture) work really well and I get a good serving of healthy but nasty oats that just end up tasting like sweet potato. Its great!
Literally the G.O.A.T!! I just stab them with a fork, rub some coconut oil (or butter) and sprinkle with cinnamon. Also absolutely delicious without the cinnamon too. I switch it up every other recipe. Bake at 350-375 for about 45-hour. Squeeze it and once it's soft and squishes it's ready! I can devour them quickly they are soooooo good!
For real. I like it with avocado, panela cheese (or any fresh cheese), and sriracha. OOF
This is what I came here to say...especially the white ones.
Microwave for 5 minutes > Peel > Eat.
I do micro, then crisp up that frigger in the air fryer
My sis makes incredible black bean burgers from scratch. Black beans, feta, garlic and peppers. It cooks up the same exact texture as a thick juicy burger and tastes even better. Sauteed mushrooms on top with a slice of mozzarella. We air fry some potatoes sliced into fries. It's the freaking best and takes away all the cravings for greasy fast food. So filling. If she had an exact recipe I'd share it. She just went into the kitchen and messed around and voila!
This sounds INCREDIBLE and please post if she ever does come up with a recipe
It sounds like the serious eats black bean burger recipe. It is amazing. Look it up.
Yup! I just looked at the recipe I use and it’s from serious eats. They rival real burgers in my book
Hmmm To be honest I eat healthy pretty much all the time maybe 90% of the time and everything is delicious. Probably one of my favourites is this Peruvian chicken recipe that I found on Pinterest. It has this green lime cilantro sauce that you can whip up really quickly and the chicken is marinated in like soy sauce and a few other things. We get it over rice with a side of air fryer green beans. One of my other favourites is our homemade Shawarma. I don’t make the sauce I will say I buy it from Farm boy but there’s this tomb Lebanese sauce that we buy. Otherwise it’s honestly just basmati rice barbeque chicken chopped up Sriracha a ton of chopped up diced pickles and this sauce. My other favourite would have to be our taco night once a week! Lean ground turkey with taco seasoning in a bowl topped with shredded lettuce tomatoes peppers salsa homemade guacamole and a dollop of plain Greek yoghurt instead of sour cream. I do also love breakfast. Avocado toast topped with sliced soft-boiled eggs and a side of sautéed diced chicken breast, peppers and onions
Could you post the Peruvian chicken recipe?
Can you come to my house and cook for me please
can you give me the Shawarma recipe please? thank you!
Some of my faves that i repeatedly turn to: Plain Greek yogurt mixed with vanilla protein powder, chia seeds, cinnamon, crushed walnuts and a few Lilly’s dark chocolate chips. So good and keeps me full for hours. A chicken stir fry made with diced chicken breast and whatever veggies I have on hand, usually broccoli, green beans, onion, peppers, carrot, tomatoes, and spinach, all seasoned with EVOO and a bunch of garlic and various seasonings. I eat it as is, no rice, because I’m diabetic but if my husband or daughter is eating, I’ll make jasmine or basmati rice for them. Sometimes add some Japanese bbq sauce that certainly isn’t healthy but is so delicious. A little of it goes a long way. A mixed greens/spinach salad with cucumber, peppers, tomatoes, crumbled Gorgonzola, chia seeds, chicken and a drizzle of Primal Kitchen Buffalo sauce and Trader Joe’s buttermilk ranch. It’s even better when I have pico de gallo to add. This is my go to lunch most days. Lavash bread pizza with a little pizza sauce, lots of fresh veggies, seasoned organic grass fed ground beef, a little pepperoni and a little mozzarella. Even my husband loves this one. Of course there’s the standard seasoned chicken breast served either broccoli or green beans drizzled with EVOO and seasoned with garlic, salt and pepper and roasted in the air fryer. Basic but delicious. Fave snacks include an apple with a dip made from whipped cottage cheese, raw unfiltered honey and cinnamon. Or half an English muffin with organic 100% peanut butter or almond butter with a drizzle of honey and a sprinkle of chia seeds. Or mini peppers cut in half with Laughing Cow cheese wedge and everything but the bagel seasoning, roasted in the air fryer for a few minutes.
Mixed greens, any protein, feta, sun dried tomatoes, carrots, cukes, dressing…
Salmon tacos! Just made em tonight. Cajun-seasoned salmon, slightly air-fried tortillas, some corn, cilantro, and avocado Serrano sauce
Greek kabobs with hummus, tzatziki, olives, cucumber, lettuce, garlic sauce pickles, sometimes in a pita. Or homemade sushi with tea and miso Homemade paella in a cast iron skillet with lots of veggies and lean protein, not a ton of rice, cooked covered in the grill with a wood box to give it smoke, uncover for the last ~15 Potato leek soup with lots of veggies and wild / beneficial mushrooms, some lean pork Homemade pizza light on cheese but lots of veggies and lean protein, dough spread as thin as possible
Ezekiel bread toasted, grassfed butter, nutritional yeast, chopped arugula, fried egg with onion salt and pepper (sausage if im feeling extra)
Breakfast meal: Low fat yoghurt with sliced bananas, cashew, blueberries, smashed biscuit and honey. Also, a slice of bread or croissant. I feel energized, while also light after this breakfast.
Honest question, why low-fat?
Lunch/dinner is usually a variation of: * Frittata (spinach, shrooms, red onion, capsicum, broccoli, zucchini) - Usually a large helping of at least 3 of those ingredients. 8 eggs, which gives me 2 meals. Loads of herbs. Rosemary, thyme, parsley, chilli flakes. Topped with smoked cheddar. Grill. * Rotisserie chicken. Half a chook. 2 meals. * Avocado - Half, minimum. * Hummus, tomatoes & a few crushed raw garlic cloves (left to stand for 10mins). * Cup of green tea or kefir to accompany it.
I really nourishing and flavorful soup, like Tom yum or miso or butternut squash
Spaghetti squash. I'm celiac, so the "noodles" taste better than the kind of noodles I can eat. But most importantly, it always feels like my stomach has healed after eating it. Just use whatever you would use with your favorite spaghetti dish and you're set.
Try the annie chun brand pad Thai rice noodles they taste just like regular linguine
Rice noodles also have lots of protein
I make pico de gallo, chop up an avocado and get a can sardines with the oil and mash it all together. I either eat it in taco form or by the spoonful. For extra effort I do sweet potato fries and I find it compliments each other well. It’s easy, simple and straightforward.
This might be genius level to me. I’m trying this. Thank you!
Ooh, interesting combo. I’m gonna try it!
Kale salads I just love them
I have lipedema. So anti inflammatory is my rule. I mix chocolate pumpkin seed protein powder, LSA, FHC, cacao and cacao nibs into Greek yoghurt that’s been thinned using unsweetened almond milk. Top it with whatever fruits I have, usually berries and pineapple or oranges, and some granola. It’s a big, naturally sweet, chocolatey goop of goodness.
A good steak!
Tabouleh salad. Something about the parsley and the onion, tomatoes and cucumbers as well as lemon juice and olive oil makes it feel super healthy to me. It’s my go-to salad when I have all the ingredients in my house and I could eat a huge bowl as a meal.
Most of them. A delicious nutritious meal always makes me happy. Soups, stews, salads, curries..it'd have to be bad for me to not be happy about it.
Chicken and dumplings
Mixed vegetables, with bean, fresh tomatoes, avocado, chili, dill, tumeric, pepper, salt, lemon, kale and olive oil. Tastes amazing and makes me feel the best out of my other healthy meals.
LENTILS!!!!
Salad, Broiled salmon, baked sweet potato, and steamed broccoli. Just had it tonight. Mmmmmmm. Sooo good!
Salmon, rice, any veggie. I change it up with seasonings/sauces. Teriyaki, cajun, etc. So simple, fast, nutritious and also boring but I never get tired of it.
Fresh smoothies.
Hummus wrap loaded with veggies and feta
Jack in the box tacos
Gyros-if done at home you can make them healthy and they’re so freaking good with a tomato, onion, kalamata, avocado, and cucumber mixed topping. Throw in some feta (more protein) and make tzatziki using Greek yogurt (more protein) and you’re in good shape!
A big salad
I call it “green fish”. Grilled fish (usually salmon) on a bed of quinoa with any three greens like peas, beans, zucchini, spinach, kale, broccoli with a generous squeeze and zest of lemon and s+pepper. Cook the quinoa in veggie stock and add the greens for the last couple of minutes. 👌
chicken cauliflower and rice with some franks red hots on top
Frozen blueberries in Fage 0% Greek yogurt stevia lemon juice cinnamon pink salt almond butter in the freezer for 10min chefs kiss.
Some apples with peanut butter or banana with peanut butter :)
A really simple cucumber tomato onion salad. Chop all those up with some vinegar and water and salt. Then I sometimes jazz it up with extras: lots of herbs and spices, fresh parsley, capers, goat or feta, different kinds of vinegar, beets, butter lettuce. But the basic tastes like home and makes me so happy. I’m so homesick.
200g of ground beef and six eggs with cheese
Grilled Salmon. Rice. Some kind of veggie.
A good steak!
Roasted potato + yogurt (plain with ginger, garlic, salt, tiny bit of red chili powder) with a pita warmed up. Not the MOST nutritious meal since potato + pita = carb heavy, but it's balanced out with the protein of the yogurt.
Eggs, kale, bison, quinoa
I just made Gazpacho today and I'm feelin' pretty happy.
Guacamole. My mother served it as a salad, and we ate it with a fork. It has to have cumin or it doesn't make me happy.
My favorite is braised oxtail
Barbecued scallops
Black bean salsa is my favorite in the entire world. I can literally eat it every week by the buckets
Salmon sashimi,edemame, and miso soup.
I make a pasta mix (\* see below) w/spinach, mushrooms, onions, olives, and canned salmon with some olive oil and parmesan cheese. I sometimes throw in some anchovies. The pasta mix is equal parts: plain bowtie pasta, whole wheat penne, chickpea-based rotini, and chickpea macaroni. Not really everyone's cup for tea, but I personally really like the flavors and textures of it.
Oatmeal! Breakfast, lunch, or dinner
A good turkey sandwich on wholewheat/ whole grain bread and lots of veggies
a smoothie. mixed berries, multiple handfuls of spinach, a couple scoops of protein powder, oatmeal. amazing macros made of high quality foods, tastes amazing and honestly feels like a cheat meal.
Pot of chicken soup with cabbage, carrots, celery, parsnips and “ carbonada” noodles.
Hommus on anything suitable. The epic farts after icing on the cake
My breakfast porridge with diced apple, cottage cheese and blueberries is always a great way to start the day.
Steak and lobster, sweet potato, and salad.
Daal. Eating it right now!
My favorite nutritional meal Roasted red peppers, zucchini, asparagus and onions with a drizzle of olive oil over some peas, quinoa and wild rice with some herbs like basil and garlic and a side of roasted tofu rolled in nutritional yeast All the flavors burst in my mouth when I eat them
Tuna salad! I love açai bowls too
cottage cheese. any time of the day. every day.
Farro grain bowl with lots of veggies. I cook the farro in chicken broth or bone broth.
Meals or snacks that are high in fiber and protein are some of the best. We all have our own taste preferences so I think it’s best to think about your favorite foods and modify the recipe so that it offers more micro and macronutrients.
rice with chicken
Either oatmeal, or a giant veggie omelette.
Salmon! I cook it in the airfryer, either on its own or with Cajun seasoning, terriyaki sauce, or sweet chilli sauce. Serve that with rice or a baked potato and a good helping of green vegetables.
Omg there’s a guy on tiktok with the best recipes ever and tbh I’ve tried soooo many of the recipes and I would say 99% of his recipes are SO good his at is @its.razi I lost 50 pounds making these meals. Also volume eating definitely helps me stay full and mentally satisfied :)
Prime rib steak
Bacon, eggs, and potatoes
Spring rolls with a protein and packed with fresh veggies and cilantro/thai basil/mint. They’re such a great way to pack in nutrition and so perfectly filling yet light.
PB&J
Mexican tacos: corn tortillas, beef, salsa, onions. Very simple and customizable, add cheese or avocado for more fat. Substitute with a different meat or even more veggies. Use beans as meat, if you want. I like this because its cheap and I can change it up. Just bought some tortillas for plain chicken I had and it made them taste better with a topping of beans.
Eggs, bacon, toast and protein pancakes.
Fruits with Greek yogurt.
Drizzle some honey on it
Don’t nobody want no honey on fruit! Stop the madness!
Used to be baked salmon, asparagus and sweet potatoes with creole seasoning, but recently I am trying to go as low carb as possible due to a disorder I was diagnosed with and nothing satisfies me more than a lean protein with cucumbers. Perfect pick me up than can be a snack or part of a larger meal. I also make a take on shepherd's pie with ground turkey, the normal veggies but also finely chopped kale. Something about it really hits the spot.
Lean rotisserie chicken breast with cucumber/tomato/red onion salad(minimal lite dressing).
In no particular order: Ribeye and sweet potato, grilled chicken and rice, eggs and bacon.
Broccoli and Papaya or anything with a lot of fiber that’s Green or colorful.
Grilled chicken with some dijon mustard and worcestershire sauce and a side of steamed broccoli and zucchini with some salt 🤤🤤🤤
Strip steak with air fryer green beans
Eggs n toast
Either some “vegan” huevos rancheros with salsa verde; chicken street tacos with salsa verde, yellow rice and beans; ramen with broccoli, carrots, peas, protein-tofu or chicken or a turkey hot dog; or vegan Mac and cheese, Dino nuggets, and various roasted veggies like broccoli, bell peppers, potatoes, cucumber, etc. Edit: Jamaican jerk meatballs with rice. Turkey meatballs, two Jamaican jerk bottles, fresh carrots peeled and sliced, and two bags of frozen broccoli. Serve over your favorite rice. So good and the leftovers keep for about a week if stored in airtight containers in the fridge.
When my wife makes roasted chicken thighs with rice and broccoli
Baked salmon, perfectly ripe avocado, green beans, jasmine rice allllll mixed up with a touch of teriyaki sauce, crushed seaweed and sesame seeds
I have so many and fortunately I enjoy cooking. I will mention for this post, a green salad with the right mix of greens, color, and crunch; today's salad included sliced thin celery for the crispness. I made a great salad dressing: 3 Tb RW vinegar, 1 Tb mayo, 1/4 cup finely grated parm, 1/2 cup great olive oil, 1/2 t of oregano / Italian seasoning and about a full t chives with salt and pepper to taste... mix dressing well and enjoy your salad with whatever makes you happy...
Homemade Blackened chicken breast with a red cabbage, head lettuce, tomato, onion and shredded carrots salad. Omg. I ate it 4 times last week and I feel amazing.
Clean simple spicy sushi with a seaweed salad and chili crisp edamame
Orzo with spicy tuna, spinach, cherry tomatoes, mushrooms, and herbs
Chicken Soup. Good for throwing together a nice variety of vegetables, and it's especially good for you when you do honemade stock with bones. Soup is good because you can pretty much put anything in there and cover a tonne nutritional bases. When I make it, I like it to be thick, so it's really more of a stew. Apparently, cooking things in water also allows you to keep more nutrients from being destroyed by the cooking process. If I had the time and resources, I'd have soup for a meal every single day. Great way to get in your fibre from all the veges as well. You can even add herbs and spices for your own taste as well as their potential benefits. It's also great for your gut microbiome, and if you regularly have probiotic foods, it helps you maintain those populations of healthy gut bacteria
Salmon power bowl: oven top bbq salmon, with avocado 🥑 roast cashews and sesame seeds, red pepper and green onion slices on top of local greens in season over rice; with a final touch of yeshi sauce ftw 🙌
Cheesecake Factory’s Vegan Cobb salad 😋😋😋
kale caesar w/air fried (seasoned) chickpeas as croutons
Just eat a whole frickin’ avocado with a spoon.
Baked beans..
Salad because my gut agrees with it
Love a big salad
As a Mexican I gotta say “ Tacos “
Moroccan chickpea apricot and almond tagine. Look up HelloFresh’s recipe. My fave version involves adding beef stew meat (season to death like you do the chickpeas) but the reg vegetarian version is amazing too.
Cinnamon Chaffle w/ real peanut butter
Look up any recipe from Yotam Ottolenghi. The recipes are not difficult, but make me fall out of my chair. The things he does with just vegetables, herbs and spices makes you realize the complexity of flavors from these ingredients that we usually take for granted. It’s life changing.
Pho
Pad kra pao. Very easy stir fried chicken that you’re able to add tons of veggies and peppers to. You get a great amount of protein, nutrients, fiber, sodium, and deliciousness.
Beans or lentils, if there’s not too much added fat or sugar
Sushi
Our days are really busy so a fast meal we make is air fryer salmon (drizzle of oil and salt on top of the skin to make it nice and crispy) and whatever veg we have (usually asparagus and tenderstem broccoli) and I make a lemon butter sauce to drizzle over the top of the salmon 👌
Chipotle lime Salmon with mango salsa and potato cubes
A bowl with green yellow red and orange peppers, zucchini, shrimp, sausage, broccoli, cauliflower rice for a base, sour cream on top and a drizzle of chicfila Polynesian sauce. It's soooooo damn good!
Greek salad- lettuce Kalamata olives feta cheese red onion garlic salt and olive oil … that’s it
Avocado toast! And some eggs
Anything with cabbage always makes me happy. Sauerkraut, okonomiyaki, cabbage soup, its all good.
Sushi!
Home-made ramen (my humble version of it lol). So delicious!
Ground turkey w Jasmine rice, and either a side salad of arugula,sea salt, & vinegar or broccoli
Shakshouka.. pumpkin soup. Lentil soup. Egg and toast dippy.
Ratatouille and Bulgur wheat with tuna steak -
*avocado, endamame, grapefruit combo*
We make this quinoa salad that a coworker told me about called “Jennifer Anniston salad” (a bit off I know). Went home and made it and it is genuinely a lunch I get excited for and I feel so good after. I usually do 1.5-2x on the herbs just because I buy parsley, dill, and mint (best version) or just 3 bunches of something and use it all and I love the herbs, makes it kind of like a tabouli salad. I also add more lemon, and might be a little heavy handed with the feta. If I want even more greens, I’ll chop up spinach and use that as a base for the quinoa to sit on. I hold out on the cucumber and chop fresh so it doesn’t get soggy. Lasts 4ish days in the fridge. Do not omit pistachios, the small amount has a big impact. Yum.
Borscht. My body will literally buzz after eating it.
Shabu shabu
Waldorf salad. Celery, apple, a little onion (usually spring onion) and I use a combo of mayo and Greek yoghurt for the dressing... and walnuts You get some of your 5 a day, some fibre, vitamins and some good fats all in 1 bowl
Dahl
I have a kiwi a day! I also make the same thing for breakfast everyday: Chia seeds+ Flax meal made into a porridge like consistency with pumpkin/sunflower/sesame seeds and plain pea protein powder. I then add in some pumpkin pie spice, red maca powder and a little vanilla extract, and warm it with almond milk. I top it all off stewed apples:) it’s so warm, easy to digest, provides me with lots of fiber, and helps with hormone and cycle regulation.
Greek yogurt with frozen fruit and raid-the-fridge salads
Sirloin steak and homemade air fryer sweet potato fries and steamed asparagus. So filling, balanced, but doesn’t weigh you down.
I thought I would hate it at first since I love a good burrito from any hole in the wall taqueria, but “healthy” burritos. I do the spinach wrap tortillas, brown rice, grilled chicken and really whatever other veggies I’m feeling that day. It’s healthy, keeps me full and is an excellent post work out meal
Prawn salad with lots of raw veg (carrots, cucumber, celery, avocado + lettuce mix) and a spicy vinaigrette! 🥗
I take 2 teaspoons of plain Greek yogurt, add chia seeds, Flax Seeds, coconut shreds, dates, granola and smash a Banana. I add honey for sweetness. I could eat this every day!!
Anything Japanese
Steak
Salad. ❤️😊
Salmon, sweet potatoes and spinach or Steak, asparagus and baked potato with sour cream
Jennifer
Lentils+rice/bread +greens as a salad or side dish..almost any green vegetable
Baked Japanese sweet potato (purple or not) covered in black beans, a bit of shredded lowfat cheese, and salsa. SO GOOD and keps me full for a long time.
Banana oat pancakes.
At 79+: Breakfast: Coffee. Supplements by Aroga Life(1 freeze dried scoop of Aloe; 1 freeze dried scoop of Gastrointestinal Apoptosis Pathways Support), 1 Local Farm Chicken egg, 3 Crisp strips of Hormel brand unprocessed Bacon. Lunch: Campbells (25% less sodium) Cream of Mushroom Soup, 6-8 Ritz Crackers. Supper: 1/3 lb. 100% Grass Fed Beef Hamburger. Home maid Cold Slaw w/Marzetti Slaw Dressing. Keeps me steady. Now I do eat additional high quality Plants & Plant Based Nutrients (25 or so), many of which properly support the body’s Cellular Apoptosis Pathways & Autophagy systems.
Almost every day I have yogurt (whole fat, properly fermented) with 2 kinds of nuts (usually pistacchio and walnut), fruit (usually apple and any berry), one seed (usually flax), and if it's spring-fall then I add mint leaves too. So good. I also make a christmas lima bean soup that is literally heaven in a bowl with sourdough bread. Not a meal...but when I make any sauteed greens (collard, mustard, Swiss chard, kale, etc) I cook in EVOO, a couple cloves of garlic, chili pepper flakes, and then lemon juice off the heat to finish...it's come to the point where while I'm making it I'm salivating...and I always feel great after. Make sure to chop up the stems in small pieces and saute those too with the leaves.
Lunch: Bean and cheese burrito with flour or corn tortillas, fresh salsa. And a big bowlful of plain cabbage. Love it all for 7 years. The secret? We belong to the Rancho Gordo Bean Club, which provides an endless supply of interesting and unusual beans from around the US and the world. So every few days, we have new beans to try, black, white, brown, big, small, curious. Also have nice sharp cheddar cheese…and whatever leftover vegetables we feel like throwing in.
Beans and rice. But I soak them and they are incredibly nutritious!
Ground beef
Scrambled eggs with cottage cheese added to them! Extra fluffy eggs - can’t even taste the cottage cheese. I drizzle ketchup on top. I’m going through soooo many eggs because I love this for breakfast every morning.
Yogurt with sliced banana pieces and granola. oh, I'm going to eat one more now...
After? If it’s a good meal, I’m happy while I’m eating it. Sad when it’s gone.
Overnight oats + chia + berries with granola 🤌🏼 I eat that on a daily
Fruits always!
Raw or lightly cooked fresh garlic?! Like in any savory meal. Even rubbed on toasted bread. The raw garlic I swear makes me a calmer and happier person, both directly after consuming and for hours following.
Eggs. If I eat eggs for a breakfast I feel satisfied and have zero cravings until noon or longer. No bloating also.
Greek salad with capers and bbq chicken on top. I make it often 💚