#Taco Turkey Spaghetti Squash Bowls

[beautyandlifestyleblog86]

Meal Prep Recipes -

1. Quinoa salad with roasted vegetables: Cook quinoa according to package instructions and let cool. Toss with roasted vegetables (such as bell peppers, zucchini, and cherry tomatoes) and a drizzle of balsamic vinaigrette. Top with feta cheese and fresh herbs.

2. Baked salmon with quinoa and steamed broccoli: Season salmon fillets with lemon juice, garlic, and herbs, then bake in the oven until cooked through. Serve with cooked quinoa and steamed broccoli on the side.

3. Turkey and vegetable stir-fry: Cook ground turkey in a skillet with garlic, ginger, and soy sauce. Add in a mix of stir-fry vegetables (such as bell peppers, snap peas, and carrots) and cook until tender. Serve over brown rice or quinoa.

4. Lentil and vegetable soup: In a large pot, sauté onions, carrots, and celery until softened. Add in lentils, vegetable broth, diced tomatoes, and spices (such as cumin and paprika). Simmer until lentils are cooked through and vegetables are tender.

5. Greek chicken bowls: Marinate chicken breasts in lemon juice, olive oil, and herbs, then grill until cooked through. Serve with a mix of quinoa, cucumber, cherry tomatoes, feta cheese, and tzatziki sauce.

6. Veggie-packed turkey meatballs: Mix ground turkey with grated zucchini, carrots, and onions, along with breadcrumbs and spices. Form into meatballs and bake in the oven until cooked through. Serve with marinara sauce and whole wheat pasta or spaghetti squash.

7. Roasted sweet potato and black bean tacos: Toss diced sweet potatoes with olive oil and spices, then roast in the oven until tender. Fill corn tortillas with the roasted sweet potatoes, black beans, avocado, and salsa for a healthy and filling meal.

[icleanedthisplate]

Dine-Out Meals of October 2023, Ranked

I ranked the following based on taste alone. I made no consideration for ambiance or the general dining experience or whatever. I included meals I got to go. I included food trucks, catered meals, and fast food.

I got into burgers this month.

Should you be interested in the pictures or reading the few words I had to say about each meal, click on the home page and scroll down or see the archives.

Apolonia ‘Classics’ Tasting Menu (Yellowtail Crudo, Roasted Mussel Toast, Fiorentini al Sugo, Mediterranean Branzino, The Pistachio). Apolonia. Chicago, Illinois. 10.1.2023.

Samantha’s Steak Salad. Samantha’s Tap Room. Little Rock, Arkansas. 10.9.2023.

Signature Sweet Hot Burger w/Fries. Copper Grill. Little Rock, Arkansas. 10.10.2023.

Half Rack of Ribs, Broccoli, Baked Sweet Potato. Corner Grub House. Sulphur Springs, Texas. 10.25.2023.

Chopped Sirloin w/Mashed Pots, Creole Salad. The Faded Rose. Little Rock, Arkansas. 10.23.2023.

The Ranch Salad w/Salmon. Standard Service. Heath, Texas. 10.27.2023.

Whiskey & Aged White Cheddar Burger w/Steamed Veggies. Yard House. Irving, Texas. 10.26.2023.

Fried Chicken Livers w/Pepper Jelly (shared), Eggs Benedict. The Second Line. Memphis, Tennessee. 10.22.2023.

Baleadas Con Todo w/Carnitas. El Sur Street Food Co. Little Rock, Arkansas. 10.9.2023.

Chicken Spaghetti Lunch Special, Side Salad. Cache. Little Rock, Arkansas. 10.16.2023.

Meatloaf w/Green Beans, Baked Potato. Samantha’s Tap Room. Little Rock, Arkansas. 10.30.2023.

Veggie Sandwich w/Potatoes. Blackberry Market. North Little Rock, Arkansas. 10.17.2023.

Angry Wife Roll, Hibachi Chicken Lunch. Wasabi. Little Rock, Arkansas. 10.6.2023.

Santa Monica Cobb Salad w/Chicken. Summer House (ORD). Chicago, Illinois. 10.4.2023.

Chicken Leg Quarters, Peas, Broccoli & Cheese Casserole. Platnum BBQ (River Market). Little Rock, Arkansas. 10.18.2023.

Chicken Leg Quarters, Green Beans, Broccoli & Cheese Casserole. Platnum BBQ (River Market). Little Rock, Arkansas. 10.5.2023.

Steak Sandwich w/Steamed Veggies. Huey’s (Germantown). Germantown, Tennessee. 10.21.2023.

Noodle Bowl w/Tofu. Three Fold Noodles + Dumpling Co. Little Rock, Arkansas. 10.19.2023.

Lunch Catering (tacos, chips, etc.). Blue Coast Burrito. North Little Rock, Arkansas. 10.22.2022.

Bangkok Noodles w/Shrimp. Bangkok Thai Cuisine. Little Rock, Arkansas. 10.24.2023.

Buffalo Tempeh + Sesame Cauliflower. City Silo. Memphis, Tennessee. Germantown, Tennessee. 10.21.2023.

White Bean & Ham Soup. Cache. Little Rock, Arkansas. 10.31.2023.

Catered Buffet (buffalo chicken chimichanga? Shrimp tacos, assorted pizza, fried chicken sliders, etc). Acebounce. Chicago, Illinois. 10.2.2023.

Breakfast Catering (Bacon, Eggs, Fruit, Pastries). Gaylord Texan Resort & Convention Center (Catering). Grapevine, Texas. 10.26.2023.

Catered Buffet (Pasta, Pasta, Pasta, Minestrone Soup, Doughnut). Hilton Chicago (Catering). Chicago, Illinois. 10.3.2023.

Catered dinner (Steak & Chicken pieces, butternut squash, Brussels, mashed potatoes, ice cream w/toppings). The Glass Cactus (catering). Grapevine, Texas. 10.25.2023.

Tacos (Tipsy Chick, Crossroads, Mr. Orange). Torchy’s Tacos. Rogers, Arkansas. 10.12.2023.

Chef Salad w/Turkey, Pizzas (Pineapple, Sausage). Vino’s Brewpub. Little Rock, Arkansas. 10.20.2023.

Chicken Wrap (?). Unknown Caterer. Irving, Texas. 10.26.2023.

Chicken Fingers w/Side Salad. Stickyz Rock’n’Roll Chicken Shack. Little Rock, Arkansas. 10.11.2023.

Oatmeal, bacon. Residence Inn by Marriott. Germantown, Tennessee. 10.22.2023.

Turkey Bacon, Cheddar & Egg White Sandwich. Starbucks. Benton, Arkansas. 10.25.2023.

Turkey Bacon, Cheddar & Egg White Sandwich. Starbucks. Chicago, Illinois. 10.2.2023.

Turkey Bacon, Cheddar & Egg White Sandwich. Starbucks. Chicago, Illinois. 10.3.2023.

Turkey Sandwich, Pasta Salad, Cookie. McCormick Place. Chicago, Illinois. 10.2.2023.

Chicken Sandwich, Pasta Salad, Cookie. McCormick Place. Chicago, Illinois. 10.3.2023.

[allwaysfull]

Half-Baked Harvest | Tieghan Gerard

The Basics

Everyday Bread Dough

Everyday Pancake Mix

Everything Bagel Spice

Lemon Basil Pesto

Perfect Pressure Cooker Eggs

No Knead Bread and Pizza Dough

Breakfast & Brunch

Baked Cinnamon Butter Brioche French Toast w Any Fruit Jam

Frico and Polenta Fried Eggs

Buttery Croissant Strata w Spinach and Prosciutto

Egg-in-a-Hole w Tomato and Bacon

Avocado Breakfast Tacos w Crispy Shallots & Chipotle Salsa

Pumpkin Butter Crème Fraîche Pancakes w Whipped Maple Butter

Dad’s Cheesy Eggs

Blueberry Lemon Pull-Apart Bread

Maple-Glazed Cardamom Apple Fritters

Coconut-Banana Muffins

Overnight Cinnamon Roll Bread w Chai Frosting

Appetizers & Sides

Cheesy Poblano & Bacon Quesadilla |Pickled Jalapeño Pineapple Salsa

Ricotta Toast w Honey-Roasted Grapes

Three-Ingredient Blue Cheese Bites

Burrata w Pepperonata and Tomatoes

Herb-and-Garlic Pull-Apart Rolls

Oven-Baked Cajun Fries | Homemade Creole Seasoning

Balsamic Peach and Brie Tart

The Best Pressure Cooker Mashed Potatoes

Cacio e Pepe Brussels Sprouts

Prosciutto-Wrapped Zucchini Bites w Goat Cheese and Thyme

Extra-Smooth Hummus

Maple-Cinnamon Acorn Squash

A Cocktail for Every Season

Pomegranate-Thyme Vodka Spritz

Spicy Strawberry Paloma

Peach Rosé Sangria

Honeycrisp Apple Bourbon Smash

Salad and Soup

Sun-Dried Tomato and Avocado Salad w Chicken

Everything Bagel Salad

Marinated Heirloom Tomato and Nectarine Salad w Garden Herbs

Autumn Harvest Salad

Gingered Thai Steak and Pepper Salad

French Onion Sou[

Creamy Chicken Gnocchi Soup

Broccoli Cheddar Soup

Golden Butternut Squash Soup w Crispy Sage

Salsa Verde and Brown Rice Chicken Tortilla Soup

Butter-Roasted Tomato Soup

Crispy Chicken Khao Soi Noodle Soup

Pizza and Pasta

The Meanest, Greenest Pizza

Sweet and Spicy Pineapple Pizza

Garden Basil Pepperoni Pizza

Harvest Butternut Squash and Apple Pizza

Potato and Burrata Pizza

Three Cheese and Nectarine White Pizza

Spinach and Three-Cheese Stuffed Shells

One-Pot Creamed Corn Bucatini

Spinach and Artichoke Mac-and-Cheese Bake

Penne Alla Vodka Two Ways | Traditional and Pasta Bake

Lemon Basil Pasta w Balsamic Brussels Sprouts

Grown-Up Tomato-Parmesan Pasta

Pumpkin and Sage Lasagna w Fontina

Vegetarian

Black Pepper Buffalo Cauliflower Bites

Hot and Spicy Pot Stickers

Spaghetti Squash Alfredo

Spicy Poblano Tacos w Fried Sesame Halloumi

15-Minute Garlic-Butter Ramen

Mushroom “Cheese Steaks”

Falafel Bowl w Avocado and Lemon Tahini

Moroccan Chickpea and Carrot Tagine

Veggie-Loaded Pad See Ew

Curried Thai Spring Roll Lettuce Wraps | Peanut Sauce

Spicy Potato Shakshuka

Caesar Broccoli w Eggy Fried Toast

Saucy Coconut and Chickpea Curry

One-Pot Herby Buttered Mushrooms and Wild Rice

Poultry and Pork

Walnut-Crusted Chicken w Honey and Brie

Red’s Favorite Schnitzel

Instant Chicken Gumbo

Browned Sage-Butter Chicken Pot Pie

Breaded Lemon Chicken w Burst Cherry Tomatoes

Gingered Apple Pork Chops

Paprika Rubbed “Rotisserie” Chicken

Rosemary Peach Bruschetta Chicken

Chicken Tinga Tacos

Coconut Chicken Tikka Masala

Sage Chicken w Creamy Potatoes

Caroline’s Family’s Chicken Mostaccioli

White Wine-Braised Chicken w Artichokes and Orzo

Kai’s Favorite Sesame Orange Chicken

Quick Filipino Adobo | Coconut Rice

Sun-Dried Tomato Turkey Meatball Bake

Beef and Lamb

Carne Asada Tostadas

Poblano Chili

Spiced Lamb Hummus

Sheet Pan Cuban Steak

Beef Bourguignon

Pomegranate-Braised Short Ribs w Sweet Potato Mash

Thai Basil Beef w Peanut Salsa

Korean Beef w Yum Yum Sauce

Dry-Rubbed Grilled Steak w Garlic-Butter Corn Salad

Baked Coconut-Curry Meatballs

Seafood and Fish

Lemony Halibut and Chickpeas w Farro

Jalapeño Garlic-Butter Shrimp

Parchment-Baked Greek Salmon and Zucchini w Salty Feta

Lobster Tacos w Charred Poblano Cream

Extra-Saucy Coconut Fish Curry w Pomegranate

Slow-Roasted Moroccan Salmon

Browned-Butter Scallops

Jerk Shrimp and Mango Salsa Rice Bowls | The Best Jerk Seasoning

Clams on Toast in Herbed White Wine

Herby Lobster Tagliatelle

Lemon Butter Cod w Orzo and Asparagus

Sesame-Crusted Salmon w Honey-Soy Dressing

Mediterranean Tuna and Focaccia Sandwich

One-Pot Spanish Chorizo, Shrimp, and Rice Pilaf

Dessert

Strawberry Naked Cake

Blackout Chocolate Cake

Coconut Carrot Cake

Easiest Cinnamon-Apple Tarts

Bourbon Peach Pandowdy

Strawberry Pretzel Tart w Whipped Mascarpone

Slice & Bake Snicker-Doodles w Eggnog Frosting

Butter Pecan Bars w Chocolate and Coconut

Chocolate Mousse

Swirled Banana Cake

Chocolate Peanut Blonde Brownie Bars

Chewy Browned-Butter Chocolate Chip Cookies

Fudgy Ice Cream Pretzel Cake

Blackberry Lavender Buckle

Five-Ingredient Hazelnut Brownies

[nancypullen]

Still Here

There’s been absolutely nothing noteworthy happening here on the Pullen spread, hence the lack of notes.  My days have been filled with making silly cards, cooking...so much cooking...and betting on trees. Yep,  I’ve been checking our tree line daily and waiting for the first one to unfurl its leaves and turn green.  We have a winner and spring has officially sprung.  I say that with full knowledge that tomorrow night we’re supposed to dip back down to 28.  Spring is temperamental, but she’s still here.  We’ll be in the 70′s on Easter Sunday.  So, parkas and sandals, right?  We were lucky to escape the flooding that damaged so many homes and businesses in Wilson County last week, and the tornadoes missed us too, so I won’t complain about a few chilly nights. In  more cheerful news, the mister has a few free days so we’re going to zip down to Florida and visit my mom.  Yippee!  Now that we’re all vaccinated we can visit and have fun without worrying about making anyone sick.  It’s long overdue.   It will be a quick visit but I think we all need it. The mister has a paid sabbatical during the month of October and we have been working up itineraries for a worthy trip, and trying to plan for all scenarios.  Best case is that by October life has mostly returned to pre-covid status and we’re free to travel to Europe, Mickey is more hopeful than I am about that.  Plan B is Iceland, right now they’re open with some restrictions and we could accommodate those.  It would, however, be a shorter trip because we’d be traveling around in a camper van rental and it would be a whole deal. Iceland is also pricey. That trip sounds like an absolute blast to me, but Mickey says it wouldn’t be as relaxing for him.  Pretty sure I’m the one that would be cooking on a camper stove, but whatever.  It’s his sabbatical, he earned it, and I want him to be happy. If there’s another surge and international travel is out, he’s talking about going back to Acadia and running around Maine again.  We all know that these trips are planned around his photography and if it’s Maine he wants, then Maine he gets. I have no objection to Maine in October, it’s beautiful...and full of lobster.  I’m hoping that by mid-summer we’ll know where we’re headed and can make solid plans.  Other than watching trees (it’s more fun than watching paint dry) and dragging out our suitcases to head out of town, we’re just marking days.  Each day takes us a step closer to normal, so hallelujah!  Since a picture us supposedly worth a thousand words, I’ll sum up our recent days with photos. Spring color!

Cooking, always cooking.  We eat a TON of vegetables.  If I can substitute a veggie to make a dish healthier, I do. This super quick and easy dinner is the mister’s current favorite.

I’m not kidding when I say it’s quick, you can have this on the table in 15 minutes.  I use frozen riced cauliflower and start that in one skillet.  A little salt and pepper, and a scoop of frozen peas make it tasty.  I cook it just long enough to get most of the moisture out and then toss some shrimp into a second skillet. I cook the shrimp for a couple minutes on one side, then flip them and add about a quarter cup of Bulgogi or Korean BBQ sauce.

It’s so yummy and you’ll swear you’re eating rice. I also roast a lot of spaghetti squash.  It’s tasty in a variety of ways, but a good ol’ pasta sauce with meat never fails.  This sauce was chunky with veggies and I used very lean ground turkey. A little grated Romano cheese on top makes it just right.

 My current favorite also uses lean ground turkey.  I use taco seasoning when browning the meat, and while it cooks I drain and rinse a can of black beans and simmer them in a little sauce pan with diced onion, cumin, and water. Mmmm.  Then I pull out another bag of frozen riced cauliflower and throw it in a skillet.  A little chili powder and salt, and some fresh cilantro if you have it (I didn’t this time) and you’re in business.  Dice up some tomato, scallions, whatever you’ve got (avocado!) and make yourself a burrito bowl.  Not only does this bowl offer big flavor, it’s healthy and so filling.

 Have I shared these dishes before?  It feels like I have.  The days are a blur. If I’m not cooking I can usually be found at my desk making silly cards. This may be the one that best reflects my soul.

I say it to these knuckleheads several times a day.

They keep me entertained. I sent this one out in celebration of spring.

Spring also brings out all of the door-to-door salesmen.  I hung this on the door but it doesn’t stop them. 

I think the best photo of the week is actually just a screen capture from my phone.  Mickey had done a home sleep study to see if perhaps his window rattling snores could be a problem...I mean, other than for me.  He strapped everything on and the data was sent to a doctor who then called him in for a consultation.  He sent me a text as he left the appointment and I wanted to know the diagnosis.

Imagine my relief that he just needs a cpap machine.  The new models are small and nearly silent, so I may have peaceful nights ahead. 

And on that note, I do believe I’ll take myself off to soak in the tub and get ready for bed.  Sweet dreams to you. Stay safe, stay well. XOXO, Nancy

[dreamarieblog]

Taco Turkey Spaghetti Squash Bowls

It has been a MIN.UTE. since I’ve done a recipe post. I know you guys LOVE them which is why I’m bringing you my latest FAVOURITE.

TACO TURKEY SPAGHETTI SQUASH BOWLS.

Did you know that on Weight Watchers spaghetti squash is 0 points? So you could eat 9 spaghetti squashes and use ZERO points. 

Anyways, so my friend Jordan snapchatted this and I immediately messaged him for the recipe. He sent me the original from Skinnytaste which I’m sure is FAB. I, ofcourse ,wanted to make it ASAP and didn’t have the exact ingredients so I improvised, as always.

The turn out was UHMAZZZINNGG.

Also, they keep overnight. SO you can pre cook them, pop them in the fridge and then warm up in the oven the next day for lunch or dinner. OR eat them for two nights.. probably the best option in MY opinion.

OKAY LET’S GET COOKIN’.

Taco Turkey Spaghetti Squash Bowls

2017-01-20 12:02:25

Serves 4

SO HEALTHY, and incredibly yummy. Your family is going to love it.

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Total Time

1 hr

Total Time

1 hr

Ingredients

2 spaghetti squash

olive oil

1 lb ground turkey

2 tsp minced garlic

1 tsp cumin

1 tsp salt

2 tsp taco mix

1/2 tsp oregano

1/2 small onion, minced

1/2 cup water

1/2 to 3/4 cup tomato sauce

Mozzarella cheese

Salsa verde

Avocado {optional}

Sour cream {optional}

Cilantro {optional}

Instructions

Preheat the oven to 400F.

Line your baking sheet with parchment paper and cut the squash in half but LENGTHWISE

Scoop out the seeds/middle part that smells like pumpkin and toss it in the trash

Lightly drizzle extra virgin olive oil on the inside of each squash half

sprinkle salt and pepper

Flip them facedown on the parchment paper and put them in the oven for like 50 mins.

Brown the ground turkey over medium to high heat in a large skillet with another drizzle of olive oil

Add the herbs and taco seasoning once the turkey is cooked and mix it together really well

Cut up the onion, toss it in.

Once the onions are pretty soft, add the tomato sauce and water.

Simmer on low for 20 mins

Have a glass of pinot grigio for hydration

Once the squash have cooled off a little, scrape the insides witha fork it should easily come apart and look like spaghetti

Do that to all 4

Divide up the taco turkey combo onto each of the 4 squash boats

Top them with grated mozzarella cheese and pop back into the oven for 5 mins

Once the cheese is melted, take them out and top with cut up avocado, salsa verde and a bit of sour cream

Use cilantro as garnish if you love it.

Notes

I eyeballed the tomato sauce to be honest. It ends up being cooked down so depending it you want it saucier or not, add more or less.

By Drea Marie

Adapted from Skinnytaste

Adapted from Skinnytaste

spark{le} http://ift.tt/2dHXq0c

Like I said I am SO obsessed with this recipe. Now let’s all thank Jordan for the wonderful idea.

PS I’ve stopped buying shredded bags of cheese cause they use some creepy plastic ingredient to coat the cheese so it doesn’t go bad and hard….. My bf told me. UGH GROSS. So grate your own cheese people.

Check out Drea's AMAZING Taco Turkey Spaghetti Squash #recipe Click To Tweet

Okay go out and enjoy your Saturday lover. I hope you have an amazing weekend and I can’t wait to chat again soon.

xxoo Drea Marie

The post Taco Turkey Spaghetti Squash Bowls appeared first on spark{le}.

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[olgagarmash]

10 Healthy Foods to Gain Muscle

You lift weights and work those resistance bands hard. You squat and lunge, push and pull up, and hold plank ‘til your body trembles. All excellent moves designed to help you gain muscle.

That’s important for lots of reasons: As you get older, muscle mass naturally decreases—after age 30, you can lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their life, according to Harvard Medical School.1 When muscle mass goes down, body fat goes up. Plus, muscle burns more calories than fat, so the more muscle you have, the better your weight control.2

Strength training is step one for how to build muscle.3 But do you know what to eat to gain muscle? What you eat on the days you work out—and the days you don’t—is just as important. Without the right mix of nutrients, your body won’t have the fuel it needs to achieve your muscle-building goals.1

Protein, of course, is key to muscle building—it is broken down into amino acids, which is needed to create muscle.1 But that nutrient can’t do it alone: your body also needs carbohydrates and healthy fats that provide energy to your muscles and are used to power your workouts.4

Check out this list of 10 of the top foods for gaining lean muscle. We’ve also provided some recipes and meal prep ideas for muscle gain!

1. Eggs

There are about six grams of high-quality protein in these little spheres5—complete with all nine essential amino acids.6 One of those amino acids—leucine—comes plentiful in eggs, and research shows is important for gaining muscle.7 Eggs also contain B vitamins, which help your body make energy from food8; as well as choline, which helps with metabolism.9

Feel free to eat it whole—yolk and all: A study, published in the American Journal of Clinical Nutrition, found eating whole eggs after a workout elicited a 40% greater muscle-building response than eating just the whites.10

Start your morning right with one of the 11 egg-cellent recipes below.

2. Chicken Breast

A muscle-building standard, skinless chicken breast packs about 13 grams of protein for muscle gain into a two-ounce piece, and contains much (much) less fat than darker meat thighs.11,12

Bonus perk: Chicken is rich in selenium13 and zinc14! According to research, published in the journal Nutrients, high dietary selenium intake is associated with a lower body mass index (BMI), waist circumference and total body fat percentage.15 Another study, published in Advanced Pharmaceutical Bulletin, found that zinc consumption may also improve BMI and body weight.16

Need a (winner winner) chicken dinner recipe? Here are 17 ways to cook this versatile protein healthy and delicious! >

And when you get sick of this bird, turkey works for muscle gain, too: two ounces of cooked ground turkey weighs in at 15 grams of protein.17 Enjoy it in a chili, make it into a burger or get a little fancy with this Slow Cooker Turkey Bolognese with Spaghetti Squash Pasta! >

3. Salmon

You get almost six grams of protein in every ounce of this oily fish18—plus a heaping dose of omega-3 fatty acids, a type of healthy fat which helps protect against cardiovascular disease, improve brain health and protect against inflammation.19 Research also suggests omega-3s may help protect against muscle loss.20

Need more reasons to eat salmon? Watch this! > Then heat up the grill and try this Cedar Plank Salmon recipe. >

4. Greek Yogurt

It offers both fast-digesting whey protein and slow-digesting casein protein.21 That combo of proteins is ideal for increasing lean mass, according to researchers at Baylor University.22

Dive in spoon first after a workout, or try it as a spicy dip or chicken marinade. Just make sure your yogurt is actually Greek; regular versions have about half the protein (and more than double the sugar).23

5. Peanuts

They have more protein than any other nut, with seven grams per ounce.24 They also contain six grams of carbohydrates and a bunch of healthy fats per serving—the trifecta of muscle-building nutrients.25 Plus, each crunchy nut has satisfying fiber and more than 30 essential vitamins and minerals—including magnesium,24 which may improve exercise performance, according to a study in the journal Nutrients.26

6. Lean Beef

Lean is key to cut fat and calories, and when eaten in moderation, it’s a good source of fuel for your muscles.27 Two ounces of ground beef has about 14 grams of protein, B vitamins and zinc28—which helps your body recover and heal fast post-exercise.29 One study found eating lean red meat as part of a high protein diet increased muscle strength and the amount of lean muscle mass gained with resistance training.30

Perfect for your next Taco Tuesday is this high-protein slow cooker taco soup! >

7. Beans

Black, pinto, kidney: pick your favorite and reap the benefits of eight grams of protein per half-cup.31 As we mentioned earlier, protein is key to muscle building.1

An added bonus: the fiber in beans create a feeling of fullness and satisfaction, which may help control your appetite. In a study of 35 obese men fed four different protein-rich diets, the diet providing the majority of protein from legumes (including beans) induced the greatest amount of weight loss in an eight-week period.32

8. Shrimp

Shell-on, shell-off, peeled, deveined, any way you buy them, you can rest assured you’re getting a punch of protein, without packing on any extra pounds. These little crustaceans are loaded with protein—20 grams in three ounces, cooked. They’re also in super low in calories, with only 84 calories in the same amount.33

From noodle bowls to fajitas, kebabs to spring rolls, check out these inspired shrimp recipes! >

9. Brown Rice

Carbohydrates are the muscle-builders here: they’re your body’s main source of fuel.34 A half-cup cooked of brown rice has about 25 grams of it. It’s low in protein (with less than three grams),35 but the bulk and fiber in these whole grains helps you feel fuller on fewer calories.34

Serve it alongside your favorite meat or fish, mix it with beans in a Tex-Mex dish, or for a little something sweet, try this instant pot rice pudding! >

10. Cottage Cheese

The protein in this curdy cheese (almost 13 grams per half-cup36) consists of casein, which is good for building muscle. Because casein is absorbed slowly, it also helps with recovery decreases muscle breakdown.37 Choose 1% fat to help limit calories. Ever try cottage cheese in a sandwich? Try this tasty recipe! >

Reach your weight loss goals with a high-protein plan! Learn more about Nutrisystem >

Sources:

https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients

https://www.eatright.org/fitness/training-and-recovery/building-muscle/building-muscle-on-a-vegetarian-diet

https://journals.lww.com/nutritiontodayonline/pages/articleviewer.aspx?year=2009&issue=01000&article=00013&type=abstract

https://medlineplus.gov/bvitamins.html

https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not

https://news.illinois.edu/view/6367/591263

https://fdc.nal.usda.gov/fdc-app.html#/food-details/577591/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172385/nutrients

https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728638/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846058/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098625/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098960/nutrients

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

https://journals.lww.com/co-clinicalnutrition/Abstract/2021/03000/Omega_3_fatty_acids_and_human_skeletal_muscle.3.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503736/

https://pubmed.ncbi.nlm.nih.gov/16937979/

https://www.eatingwell.com/article/7877433/which-is-healthier-greek-yogurt-or-regular-yogurt/

https://www.nationalpeanutboard.org/wellness/what-is-benefit-eating-peanuts-every-day.htm

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100534/nutrients

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/cuts-of-beef/art-20043833

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098213/nutrients

https://www.eatright.org/fitness/training-and-recovery/endurance-and-cardio/eating-for-strength-and-recovery

https://pubmed.ncbi.nlm.nih.gov/24477043/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100362/nutrients

https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus

https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/nutrients

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients

https://www.healthline.com/nutrition/casein-protein-is-highly-underrated

source https://wealthch.com/10-healthy-foods-to-gain-muscle/

[beautyandlifestyleblog86]

Meal Prep Recipes -

1. Quinoa salad with roasted vegetables: Cook quinoa according to package instructions and let cool. Toss with roasted vegetables (such as bell peppers, zucchini, and cherry tomatoes) and a drizzle of balsamic vinaigrette. Top with feta cheese and fresh herbs.

2. Baked salmon with quinoa and steamed broccoli: Season salmon fillets with lemon juice, garlic, and herbs, then bake in the oven until cooked through. Serve with cooked quinoa and steamed broccoli on the side.

3. Turkey and vegetable stir-fry: Cook ground turkey in a skillet with garlic, ginger, and soy sauce. Add in a mix of stir-fry vegetables (such as bell peppers, snap peas, and carrots) and cook until tender. Serve over brown rice or quinoa.

4. Lentil and vegetable soup: In a large pot, sauté onions, carrots, and celery until softened. Add in lentils, vegetable broth, diced tomatoes, and spices (such as cumin and paprika). Simmer until lentils are cooked through and vegetables are tender.

5. Greek chicken bowls: Marinate chicken breasts in lemon juice, olive oil, and herbs, then grill until cooked through. Serve with a mix of quinoa, cucumber, cherry tomatoes, feta cheese, and tzatziki sauce.

6. Veggie-packed turkey meatballs: Mix ground turkey with grated zucchini, carrots, and onions, along with breadcrumbs and spices. Form into meatballs and bake in the oven until cooked through. Serve with marinara sauce and whole wheat pasta or spaghetti squash.

7. Roasted sweet potato and black bean tacos: Toss diced sweet potatoes with olive oil and spices, then roast in the oven until tender. Fill corn tortillas with the roasted sweet potatoes, black beans, avocado, and salsa for a healthy and filling meal.

[wellnessroutines]

100 Best Paleo Diet Recipes We Love

Full disclosure: I had no concept just what the paleo diet regimen was till I began creating this post. I presumed it was an additional vegan-ish diet regimen, with no meat permitted and also insane limitations, however it's actually a diet I could support. Not only does it sound incredibly healthy and balanced, yet the 100 paleo dishes I rounded up look past tasty. My loss schedule is now full of paleo recipes I cannot wait to prepare up!

What is the Paleo Diet?

If you're brand-new to the paleo diet like me, it's also recognized as the "neanderthal diet regimen." It's a diet plan based upon the foods apparently eaten by our hunter-gatherer ancestors consisting of fruits, veggies, meats, fish and shellfish and nuts.

The concept behind it is that the food that modern (will certainly) male is eating today is causing health and wellness issues as well as persistent conditions not faced by our forefathers, as well as if we eliminate these foods, we're a lot more most likely to live healthier, much longer lives. We require to go back to consuming actual, entire unrefined foods that profit as opposed to hurt our bodies. Basically: ditch the wheat, sugar, lab concocted foods, and also chemically refined vegetable as well as seed oils.

What's Off-Limits On The Paleo Diet?

A large component of eating paleo implies a grain-free diet plan. That includes all grains, no matter whether or not they are gluten-free. (Gluten-free diet plans as well as the paleo diet plan are various in that gluten-free diet plans still allow some grains like rice and also quinoa - basically grains that don't contain gluten.)

There are a great deal of various opinions available on just what it means to be paleo, and you can determine exactly how rigorous you intend to be. But a strict paleo diet regimen is totally grain-free. Rigorous paleo likewise indicates no dairy products and also no beans like black beans, garbanzo beans or kidney beans. I was certainly a little went nuts by the prospect of eliminating every one of the tasty cheese, yogurt and also hummus dip I like to snack on. One glance at my lengthy checklist of paleo diet regimen dishes makes those worries go away since these concepts look amazing!

It's additionally absolutely feasible to follow a "mainly" paleo diet regimen and also simply concentrate on reducing out all fine-tuned and processed grains, sugars as well as oils, and eating mainly vegetables, fruits, meat, eggs, fish and shellfish and also some nuts.

If you want to know more concerning the paleo diet regimen, I advise the complying with books to obtain started: Paleo for Beginners: Basics to Obtain Begun, The Large 15 Paleo Recipe book, and The Paleo Diet plan: Shed Weight as well as Get Healthy by Eating the Foods You Were Developed to Eat.

There is a lot of science out there around the cases made by individuals that are really pro-paleo, so you can determine for yourself if you think your health might benefit from making the switch. Some advocates think a stringent paleo diet plan will certainly help improve autoimmune conditions, and virtually every person proclaims the weight-loss benefits. (Be advised, nonetheless, since there are a plethora of paleo-friendly dessert recipes available on the internet!)

100 Best Paleo Diet Recipes!

Regardless of whether you go full-on paleo or simply dip your toe in the water a couple of evenings a week, you are going to love the meals I have scoped out for this checklist. I wish you enjoy these beyond delicious paleo diet plan dishes as high as I am going to!

These are the 100 ideal paleo recipes I might find!

PALEO BREAKFAST RECIPES

No Fail Paleo Pancakes, Gluten Free (Keep Fit Mother)

Dairy Free Frittata with Treasure Tomatoes (Bravo for Paleo)

Sweet Potato Hash with Sausage and also Eggs (Delicious Meets Healthy and balanced)

Paleo Chocolate Piece Banana Bread (Bakerita)

Veggie Breakfast Casserole (Paleo Jump)

Paleo Delicious chocolate Waffles (PaleOMG)

Easy Paleo Ham and also Egg Cups (Paleo Novice)

Lemon Poppy Paleo Muffins (Prepare Eat Paleo)

Paleo Morning meal Cookies (Gluten Free on a Small)

3-Ingredient Paleo Dessert Potato Waffles (YURIELKAIM)

Paleo Banana Bread French Toast (Paleo Gluten Free)

Paleo Morning meal Muffins (Gal on an Objective)

Paleo Sugary food Potato Hash Browns (Bravo for Paleo)

Paleo Chocolate Zucchini Bread (Growing On Paleo)

Whole30 Breakfast Hash (Little Coconutty)

Nut-Free Lemon Blueberry Scones (Well balanced Bites)

Paleo Pumpkin Coconut Healthy smoothie (Chef Consume Paleo)

Paleo Coconut Pecan Morning meal Bars (Mother Youthful in the house)

Simple Hemp Seed Porridge (The Tidy Dish)

Buckwheat Granola (Win Success Food)

PALEO LUNCH RECIPES

Cuban Picadillo Lettuce Covers (The Beneficial Premium)

Paleo Egg Roll in a Bowl (Genealogical Nutrition)

Paleo Buffalo Hen Pizza Poppers (Evil Spatula)

Paleo Artichoke Pesto as well as Sausage Pizza (Real Straightforward Excellent)

Bunless Chicken BLTs (EMeals)

Paleo Balance Bowl (Little Little bits Of)

Whole30 Paleo Cabbage Rolls (This West Expense Mother)

Mexican Paleo Super Bowl (Honey as well as Figs Cooking area)

Paleo Sweet Potato and also Rocket Salad (Cultivate Charm)

Paleo Egg Salad (Bravo for Paleo)

Crazy Excellent Peanut Noodles (Kelley as well as Cricket)

Super Gyro Meatball Bowls (Paleo Parents)

Cilantro Lime Fajita Salad with Honey Lime Vinaigrette (My Natural Family)

Paleo Pizza Soup (Jay's Baking Me Crazy)

Paleo Avocado Tuna Salad (Cook Eat Paleo)

Healthy Broccoli Salad with Cashew Curry Dressing (Food Faith Physical fitness)

Taco Salad with Creamy Cilantro Dressing (Well worth Cooking)

Cajun Garlic Shrimp Noodle Bowls (Lexi's Tidy Kitchen area)

Whole30 Poultry Tenders (Littles Of)

Avocado and also Dijon Turkey Burgers (My Healthyish Life)

PALEO SNACK/SIDE DISH RECIPES

Paleo Swedish Meatballs (Layered snappy)

Easy Thai Carrot Soup (Vegan Family members Recipes)

Paleo Nut Power Bars (Tastes of Lizzy T's)

Asian Cucumber Sesame Salad (A Saucy Cooking area)

Healthy Coleslaw (My Natural Family members)

Rosemary as well as Sesame Paleo Crackers (The Healthy Foodie)

Chicken and also Zucchini Poppers (One Lovely Life)

Creamy Cauliflower Soup (Lows to Luxe)

Guacamole Deviled Eggs (Elana's Pantry)

Baked Carrot French fries (Healy Eats Genuine)

Sausage, "Potato", as well as Spinach Soup (Sweet Potatoes as well as Social Modification)

Paleo Samosa (My Heart Beets)

Paleo Coconut Salmon Bites (Worthless Spatula)

Bacon-Wrapped Dates (Our Savory Life)

Chipotle Stuffed Mushrooms (Jay's Cooking Me Crazy)

Ultimate Paleo Path Mix (Nurture My Gut)

Dark Chocolate Dipped Paleo Snack Bites (Take 2 Tapas)

Cauliflower Pizza Bites (Worthless Spatula)

Sugar Free Caramelised Nuts (The Huge Male's Globe)

Pumpkin Pie Energy Bites (Paleo Grubs)

PALEO DINNER RECIPES

Paleo Honey Sriracha Hen (Ancestral Nutrition)

Lemon Garlic Herb Crusted Salmon Dish (My All-natural Household)

One-Skillet Paleo Mediterranean Chicken (Paleo Novice)

Spaghetti Squash Chow Mein (Little Little bits Of)

Salmon Hamburgers with Avocado Garlic Sauce (Real Food Dieticians)

Creamy Mushroom and Pork Covered dish (Foraged and also Enthused)

Honey Sesame Hen (Jay's Cooking Me Crazy)

Gluten Free Pizza Crust Dish (Bravo for Paleo)

Adobo Chicken Burgers (Food and Sunlight)

Crock Pot Cauliflower Poultry Chili (Chef Consume Paleo)

Turkey Pot Pie Soup (Ancestral Nutrition)

Barbeque Chicken Stuffed Sweet Potatoes (Living Loving Paleo)

Easy Moroccan Beef Stew (As well as Right here We Are)

Bacon Herb "Pasta" Salad (The Curious Coconut)

Paleo Beef Kebabs (Rubies and Radishes)

Easy Butter Poultry (Lows to Luxe)

Paleo Cajun Burgers (Versus All Grain)

Shepherd's Pie (Joy-Filled Sustenance)

Korean Design Spicy Poultry (Eat Drink Paleo)

Slow Cooker Beef Stroganoff (Wholesomelicious)

PALEO DESSERT RECIPES

Paleo Pumpkin Coffee Cake (Jay's Cooking Me Crazy)

Paleo Crepes with Strawberries (Noshtastic)

Crunchy Coconut Paleo Macaroons (Paleo Hacks)

Homemade Twix Bars (Bakerita)

Paleo Cinnamon Sugar Pumpkin Donut Holes (Texanerin)

Paleo Chocolate Chip Cookies (Our Grain-Free Life)

Chewy Coconut Bars with Mango and also Pepitas (Foraged Dish)

Paleo Cinnamon Rolls (PALEOHACKS)

Paleo Edible Chocolate Chip Cookie Dough (Wicked Spatula)

Coconut Strawberry Lemon Night clubs (Gastro Detects)

Key Lime Cheese Cake Bites (Paleo Hacks)

Paleo Cake Pops (Civil Caveman Cooking)

Snickerdoodle Paleo Cupcakes (My All-natural Family members)

Crazy Great Paleo Blondies (Frisky Lemon)

Paleo Apple Crisp (Paleo Newbie)

Chocolate Pistachio Mousse (My Whole Food Life)

Paleo Dual Chocolate Baked Donuts (Lawn Fed Lady)

Paleo Cookie Dough Fudge (Bravo for Paleo)

Paleo Blueberry Lemon Fig Muffins (Advantage as well as Fork)

Paleo Blueberry Muffins (Living Loving Paleo)

There you have it, 100 paleo diet plan recipes to load your dish schedule and your tummy. Whether you're a paleo novice or enthusiast that is searching for some new options, these paleo recipes are the most effective of the best!

[nancypullen]

You Are What You Eat

Every Saturday I plan meals for the coming week.  I survey what’s in the cupboards and frig and decide what needs to be used up and what I can do with it. Then I make a list of items needed to turn those ideas into meals. Next on the list comes lunch items for days without leftovers, breakfast staples that disappear every week (eggs and turkey bacon), and finally any cleansers or household items that are depleted.  I Know I’m not the only one who goes through this weekly ritual, and I’m also not the only one who gets really tired of it.  Americans are planners and hoarders, and that has served us well in times of want - but just once wouldn’t you like to be the French woman who strolls the fresh markets every day, deciding what sounds good for dinner?  Imagine a beautiful filet of something, a loaf of freshly baked bread, vegetables just pulled from the soil, and a fragrant bouquet of flowers in hand as you walk beside the Seine.  My reality is pushing a metal cart through a crowded Kroger with a list in one hand and coupons in the other.  Even worse, I find myself taking the easy way out more and more - and getting into a serious food rut.  Even yummy recipes like these eggplant cutlets (to die for! ) http://jessicaseinfeld.com/recipes/eggplant-cutlets-with-tomato-and-mozzarellar  get old if you make them too often.  Also, we eat a lot of salads.  Taco salads, salads with grilled chicken, chopped salads, spinach salads,etc - we eat ‘em. But when it is bone chillingly cold, no one craves a salad.  Well, I don’t , I want something warm and comforting.  Unfortunately, most comfort foods are not particularly healthy.  I’ve made veggie frittatas, weight watchers soups, and roasted more chickens than I can count.  I’m bored.  And when I’m bored I start craving a big, juicy hamburger and some french fries that clog my arteries.  Not good.  We rarely eat red meat, though I did put it in this week’s rotation. Maybe my body is just trying to tell me something - that every now and then we need to be a caveman and eat the red stuff.  We have cut way back on pasta (never my favorite), potatoes (probably my first love), rice (I can take it or leave it, but do like brown basmati), and bread.  Bread is a weird one for me - it’s certainly not the first thing I reach for or crave.  It’s really a utilitarian food around here, something that holds a sandwich together. I hardly ever make rolls or muffins. Can’t remember the last time I made a batch of biscuits, much to Mickey’s dismay.  I do like a hearty, grainy, brown bread or roll.  The loaf of bread that we buy could never be called hearty. It’s Healthy Life whole grain, sliced thin to cut calories - it’s basically a brown square made of wishes.  Where’s the yum factor?  That’s where I’m at now - is something even worth the calories if you don’t enjoy it?  Or do we eat just to add appropriate fuel to our bodies and forget the yum factor?  I think food has been a hobby of mine for far too long and my pants size proves it.  I need to forget boredom, forget delighting my taste buds, and just focus on nourishing our bodies - even if that means salads in cold weather. Ugh. This rambling post was actually just a bit of a whine about this week’s menu. All my own doing, and all yummy, but maybe not great choices.  These are the 7 dinners I planned and purchased for, we’ll eat them in no particular order -  Saturday- I made ground turkey burrito bowls.  These are delicious and easy.  Here’s the recipe I use.   https://togetherasfamily.com/turkey-taco-burrito-bowls/ Sunday - I made a sheet pan supper. This is also easy, quick, delicious, and not half bad for you.  I cut up a turkey kielbasa, chop up a couple sweet potatoes, an onion, and an apple - toss everything with a little olive oil, sprinkle with salt, pepper, and cinnamon.  Bake at 400 until sweet potatoes are fork tender. Monday - I made Boca Burgers and roasted cauliflower.  Boca Burgers are my go-to when I have forgotten to thaw something or I’m lazy.  Quick to heat from frozen in a skillet, pop ‘em on a whole grain bun with lettuce, onion, and tomato. YUM!  The cauliflower is easy peasey - chop into small florets, toss with olive oil, salt and pepper - roast at 375 for about 40 minutes.  Sprinkle with grated parmesan and cook another 5 minutes or so. The rest of the week will be any of these -  Chili - I use ground turkey and pinto beans in mine.  I can serve this with rice, good ol’ saltines or, if I want some wife points, corn muffins. Spaghetti squash and meat sauce - Split and roast the squash, then rake out the “noodles”.  Ground turkey in jar sauce this week because I had a coupon, but the best sauce is Ina Garten’s Weeknight Bolognese - easy to make and scrumptious!  I actually have some turkey meatballs in the freezer, so they may end up in this meal. Crockpot Mongolian Beef -  Ohmygosh, red meat!  I’ll use this recipe: https://therecipecritic.com/slow-cooker-mongolian-beef/  and serve it over brown basmati rice.   Breakfast for Dinner - one of my favorites!  Either a frittata or omelets using up the veggies in the crisper (I have spinach, tomatoes, onion, red pepper...) or Mickey’s favorite, pancakes and bacon.  

As you can see, I didn’t stick to my own rules when planning this week.  There’s red meat, rice at least twice, sauce from a jar, and the possibility of pancakes. I can do better. I’ll bet I could do better it if I moved to Paris and shopped on Rue Cler.  Sure, that’s whats holding me back, location.  What are you eating this week? Throw some ideas at me and help me out of this rut.  The healthier the better.  Maybe not salads. 

[littlecitycharmlove]

Happy Sunday !! I have been obsessed with spaghetti squash lately .... . . How about you ??? Do you like spaghetti squash??? . . Well these taco bowls may just change your mind !! 😊 . . You need : •Spaghetti squash cut in half • 1 pound ground turkey • taco seasoning • olive oil • salt and pepper to taste for the squash • 1 can black beans • 1 can corn • 1/2 cup diced grape tomatoes • 1/2 cup shredded cheddar cheese . . What to do : • Preheat over on 400 degrees • Place the sliced spaghetti squash on a cookie sheet and scoop out the seeds • Then drizzle about a teaspoon of oil and add salt and pepper to taste • Bake for about 35-40 mins until lightly browned on the bottom • While squash is baking take the ground turkey and cook until browned then add taco seasoning • When squash is done cooking use a fork to scrape into strands • Add the ground turkey, beans, corns and tomatoes into a bowl and mix • Divide the mixture into each spaghetti squash then sprinkle with cheese • Bake in the oven for about 5-8 mins until cheese is melted • Garnish with cilantro if desired ***********ℰ𝓃𝒿𝑜𝓎******************* . . . . . #squashgoals #squashrecipes #spagettisquash #foodiesofinstagram #foodie #foodiegram #foodblogger #foodies #eat #hungry #cooking #healthyfood #icook #ilove #yummy #tasty #fresh #photooftheday #instagood #lunch #dinner #delish #delicious (at Portage, Michigan) https://www.instagram.com/p/B4sEHCsFtrw/?igshid=148e9n41l1t00

[ketorecipepost]

Cheesy Keto Garlic Bread

LOW CARB ENCHILADA MEATBALLS INGREDIENTS Meatballs: 1 lb ground beef 1 egg 1/4 cup real grated cheddar cheese 2 Tbsp taco seasoning 1/2 tsp onion powder 1/2 tsp salt 1/4 tsp black pepper 1/4 cup enchilada sauce (3 gm sugar or less) DIRECTIONS: Meatballs: 1) Preheat oven to 400. 2) Add all of the meatball ingredients into a large bowl and mix well until combined. 3) Shape into approximately 15 meatballs and place on a baking sheet lined with aluminum foil. 4) Bake for 25 minutes or until cooked through. Put together Casserole: 1) Preheat oven to 350. 2) Pour 1/4 cup enchilada sauce into bottom of small baking dish or cast iron skillet. 3) Place cooked meatballs into dish and top with remaining enchilada sauce. Top with shredded cheese. 4) Bake for 15 minutes or until cheese is melted and bubbly. NUTRITION (PER SERVING) Makes 5 Servings Calories 309.8 Fat 21.6g Protein 23.9g Net Carbs 3.7g Keto Tips No fruit, unless it’s berries in moderation… No wheat No sugar No grains No pasta No potatoes No rice No beans No starches No milk as it’s loaded with sugar. ( unsweetened almond milk is recommended.) HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it for. Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok! Vegetables that should be avoided are… Sweet potatoes Corn Peas Potatoes Carrots – can be used in moderation, just don’t go over board. They are full of starches and not recommended. Make sure to drink half your body weight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto. Do not forget your electrolytes, they are needed daily. A good form of electrolytes is: Powerade zero Pickle juice Pink Himalayan salt added to your food Strict keto – counts all macros, do not eat processed foods. Lazy keto – doesn’t track all macros, still eats processed foods, as long as they are on plan Macros are a break down of the calories you intake for the day. Which should be… 5% carbs 20% protein 75% fat Carb manager is a great app to track macros Carbs are a limit – try not to go over your carb limit. Fat is a lever – you don’t have to meet your fat macro, it’s simply there to help you get full. Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss. Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick. Hope this helps.  If you are a keto newbie- This should help  Meats: ZERO CARBS  • Beef- Ground beef, Steak, Ribs, and Roasts • Pork- Chops, Ribs, BACON, Loins, sausage • Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate. • Fish- Tuna, Salmon, Cod, Haddock, etc. • Shrimp/Lobster- Go crazy, use lots of butter! • Pepperoni Cheese: MOST are no carb, almost all are low carb • Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile! • Colby jack, pepper jack, monterrey jack • Taco style, Mexican style • Parmesan, Asiago • Ricotta- Freezes well, very versatile • Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving • Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz. Vegetables: No potatoes! Get your carbs from above ground veggies!!! • Leafy greens- Spinach, Spring mix, Kale, Romaine • Zucchini- Great for a noodle substitute! • Avacado- Awesome source of natural fat! • Eggplant • Brussels sprouts • Tomato • Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!! • Cucumber • Peppers- Jalepeño, banana, green/red/yellow/ orange bell • Broccoli- Great with cheese, steamed or just raw! • Asparagus- Awesome roasted or sautéed with bacon and garlic! • Cauliflower- AWESOME potato substitute!! • Celery- Great with cream cheese or all natural peanut butter! • Cabbage • Pickles (Read nutrition labels, watch for sugar and carbs) • Olives • Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though). • Onions- Red, yellow: use somewhat sparingly, to taste Fruits: Most are a no-no, especially bananas, oranges and grapes. • Strawberries • Blueberries • Raspberries • Blackberries • Lemon/Limes- Adds great flavor! Nuts (grams of Carbs per 100 grams, or 3.5 oz) • Pecans/ Brazil (4g) • Macadamia (5g) • Hazelnut/Walnut/Peanut (7g) • Pine (9g) • Almond (10g) • Pistachio (18g) • Cashew (27g) Oils/Fats • Coconut Oil • Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine • Olive Oil • Vinaigrette • Hollandaise • Bacon/sausage grease • MCT oil- easily ordered online/in specialty stores Dressings/Condiments/Fats • Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love! • Mayo- Natural/organic is best, but I use Hellmann’s all the time. • Aioli • Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup • G. Hughes brand sugar free BBQ sauce • Yellow/Spicy Brown Mustard • Soy sauce • Hot sauce Liquids: Use as base for sauces/soups • Heavy Whipping Cream (HWC) • Broths/Stocks: Stay away from reduced fat. Bone broth is awesome! Snacks • Pepperoni • Slim Jims/jerky (watch carbs) • Homemade cheese its/ tortilla chips • Cheese • Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!) Drinks • WATER- Lots of it! • Crystal Light- Tons of options and very convenient! • Tea with stevia • Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint BOOM Homemade creamer! Alcoholic Beverages • Beers (grams of carbs per 12 oz serving)  Bud Select 55 (1.9)  MGD 64 (2.4)  Rolling Rock Green Light (2.4)  Michelob Ultra (2.6)  Bud Select (3.1)  Beck’s Premier Light (3.2)  Natural Light (3.2)  Michelob Ultra Amber (3.7)  Coors Light (5)  Amsterdam Light (5)  Bud Light (6.6) • Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites! • Whiskey shot (0g carbs) • Brandy shot (0g carbs) • Dry Martini (0g carbs) • Tequila shot (0g carbs) • Champagne (~1g per serving) • Dry wine (~2g per serving) Sweeteners • Stevia drops (0g) • Erythritol (0g) • Truvía (0g) • Monkfruit (0g) Other common Ingredients I use • Almond flour • Spices: Garlic powder, onion powder Dont forget your electrolytes, they are needed daily. • A good form of electrolytes is: • Powerade zero Read the full article

[irisplate9-blog]

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo

posted by Kalyn Denny on April 26, 2019

Cinco de Mayo will be here soon, and here are Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo! Now you can enjoy Mexican food without overloading on carbs. Use Recipe Round-Ups to find more low-carb round-ups like this one.

PIN Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo!

You probably couldn’t help but notice that I’m a huge fan of Mexican food around here, and through the years I’ve made so many tasty low-carb favorites with those flavors. And Cinco de Mayo is next weekend, so it’s time to plan the menu! There’s nothing I like more than a good excuse to eat Mexican food for a whole week, so for the occasion I’m updating my collection of Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo.

I’ve divided the favorite Low-Carb Mexican Food Recipes into two categories: Low-Carb and Gluten-Free Mexican Food Dinners and Low-Carb But Not Gluten-Free Mexican Food Dinners (that use low-carb tortillas). Hopefully there’ll be something for everyone in this collection!

All these Mexican food dinners are favorites that I bet your family will like. And I promise I won’t tell if you decide to make one of them right away before Cinco de Mayo gets here; enjoy! If you still want more Mexican Food yumminess, check after the photos for more round-ups of Low-Carb and Keto Mexican Food from around the web!

Low-Carb and Gluten-Free Mexican Food Dinners

Cheesy Stuffed Poblanos with Ground Turkey (If you like Poblano chiles, you will love this dish!)

Cheesy Low-Carb Taco Casserole This Cheesy Low-Carb Taco Casserole will probably be a hit with the whole family!

Instant Pot or Slow Cooker Low-Carb Green Chile Pork Taco Bowl (We loved this spicy green chile pork on a bed of cauliflower rice, you choose the cooking method you prefer!)

Green Chile and Chicken Mock Enchilada Casserole (Everyone in my extended family loves this recipe!)

Low-Carb Ground Beef Cauliflower Rice Taco Bowls (This is quick and easy for a work night dinner!)

Low-Carb Twice-Cooked Chicken with Green Chiles and Cheese (This new recipe has really been a hit!)

Beefy and Cheesy Low-Carb Green Chile Bake (This is the perfect low-carb casserole with ground beef.)

Instant Pot (or Stovetop) Low-Carb Taco Soup (My favorite taco soup recipe, without the carbs!)

Green Chile Turkey Paleo Taco Salad (I came up with this when my nieces were doing Whole 30.)

Slow Cooker Browns-in-the-Crockpot Spicy Ground Beef for Tacos, Burritos, or Taco Salad (Low-carb tortillas are not gluten-free; eat on taco salad or in lettuce wraps for gluten-free!)

Low-Carb Southwestern Pot Roast in the Slow Cooker (Have pot roast for dinner and use leftover meat for taco salad!)

Southwestern Turkey Collards Wraps (If you haven’t tried a wrap with collards, these might surprise you!)

Fish Taco Cabbage Bowl (If you like fish tacos, you’ll love this low-carb version!)

Instant Pot Salsa Chicken with Lime and Melted Mozzarella (This is an Instant Pot version of an ultra-popular slow cooker recipe, get the slow cooker version here.)

Ground Turkey Low-Carb Enchilada Casserole with Red and Green Chiles (This casserole has whole green chiles and red chile sauce.)

Spaghetti Squash Low-Carb Taco Bowl (All the flavors you love in tacos, in a spaghetti squash bowl!)

Low-Carb Baked Chicken Stuffed with Green Chiles and Cheese (This is a bit more work than some of the other recipes, but oh so worth it!)

Slow Cooker Green Chile Shredded Beef Cabbage Bowl (I’ve made this over and over!)

Instant Pot Low-Carb Green Chile Chicken Burrito Bowl (If you like Green Chile Chicken you’re going to love this meal!)

Low-Carb Vegetarian Chile Rellenos Bake (This is as delicious as battered chile rellenos, but it’s low-carb and gluten-free.)

Low-Carb But Not Gluten-Free Mexican Food Dinners

(These recipes use low-carb tortillas so they’re not gluten-free, but they are low in carbs.)

Ground Turkey Green Chile Low-Carb Tacos with Avocado Salsa (PLEASE do not skip the avocado salsa; that’s what makes these tacos amazing!)

Pressure Cooker Low-Carb Flank Steak Tacos with Spicy Mexican Slaw (We loved these tacos with ultra-tender flank steak. The recipe also has slow cooker instructions!)

Low-Carb Shrimp and Avocado Tacos (We absolutely swooned over this recipe when we tested it!)

  Slow Cooker Low-Carb Mexican Lasagna Casserole (Your family will love this one; use low-carb tortillas.)

Slow Cooker (or Pressure Cooker) Shredded Beef Tacos with Spicy Slaw and Avocado (A complete winner; use low-carb tortillas and don’t skip the slaw!)

Low-Carb Breakfast Tacos with Sausage, Peppers, and Eggs (Use low-carb tortillas and have breakfast for dinner!)

Low-Carb Green Chile Chicken Enchilada Casserole (This will be a hit with the family; use low-carb tortillas.)

Easy Guacamole Tostadas (So much YUM! Use low-carb tortillas.)

Low-Carb Slow Cooker Green Chile Chicken Tacos with Poblano-Cabbage Slaw (I love the slaw in this recipe; use low-carb tortillas.)

Chicken Fajitas in the CrockPot (Use low-carb tortillas or eat the chicken and veggies with melted cheese.)

Low-Carb Slow Cooker Sour Cream Chicken Enchiladas (This was a huge hit when we tested the recipe!)

More Low-Carb Mexican Food to Try:

15 Best Low-Carb Mexican Recipes ~ I Breathe I’m Hungry Keto Mexican Recipes ~ Seeking Good Eats 10 Low-Carb Mexican Food Favorites You’ll Make Over and Over ~ Kalyn’s Kitchen

Tell us in the comments about what’s going on the Cinco de Mayo menu at your house!

posted by Kalyn Denny on April 26, 2019

Don’t Miss a Recipe!

subscribe to receive new recipes via email:

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Source: https://kalynskitchen.com/twenty-five-healthy-mexican-food-recipes/

[towerrange15-blog]

Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo

posted by Kalyn Denny on April 26, 2019

Cinco de Mayo will be here soon, and here are Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo! Now you can enjoy Mexican food without overloading on carbs. Use Recipe Round-Ups to find more low-carb round-ups like this one.

PIN Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo!

You probably couldn’t help but notice that I’m a huge fan of Mexican food around here, and through the years I’ve made so many tasty low-carb favorites with those flavors. And Cinco de Mayo is next weekend, so it’s time to plan the menu! There’s nothing I like more than a good excuse to eat Mexican food for a whole week, so for the occasion I’m updating my collection of Twenty-Five+ Healthy Low-Carb Mexican Food Dinners for Cinco de Mayo.

I’ve divided the favorite Low-Carb Mexican Food Recipes into two categories: Low-Carb and Gluten-Free Mexican Food Dinners and Low-Carb But Not Gluten-Free Mexican Food Dinners (that use low-carb tortillas). Hopefully there’ll be something for everyone in this collection!

All these Mexican food dinners are favorites that I bet your family will like. And I promise I won’t tell if you decide to make one of them right away before Cinco de Mayo gets here; enjoy! If you still want more Mexican Food yumminess, check after the photos for more round-ups of Low-Carb and Keto Mexican Food from around the web!

Low-Carb and Gluten-Free Mexican Food Dinners

Cheesy Stuffed Poblanos with Ground Turkey (If you like Poblano chiles, you will love this dish!)

Cheesy Low-Carb Taco Casserole This Cheesy Low-Carb Taco Casserole will probably be a hit with the whole family!

Instant Pot or Slow Cooker Low-Carb Green Chile Pork Taco Bowl (We loved this spicy green chile pork on a bed of cauliflower rice, you choose the cooking method you prefer!)

Green Chile and Chicken Mock Enchilada Casserole (Everyone in my extended family loves this recipe!)

Low-Carb Ground Beef Cauliflower Rice Taco Bowls (This is quick and easy for a work night dinner!)

Low-Carb Twice-Cooked Chicken with Green Chiles and Cheese (This new recipe has really been a hit!)

Beefy and Cheesy Low-Carb Green Chile Bake (This is the perfect low-carb casserole with ground beef.)

Instant Pot (or Stovetop) Low-Carb Taco Soup (My favorite taco soup recipe, without the carbs!)

Green Chile Turkey Paleo Taco Salad (I came up with this when my nieces were doing Whole 30.)

Slow Cooker Browns-in-the-Crockpot Spicy Ground Beef for Tacos, Burritos, or Taco Salad (Low-carb tortillas are not gluten-free; eat on taco salad or in lettuce wraps for gluten-free!)

Low-Carb Southwestern Pot Roast in the Slow Cooker (Have pot roast for dinner and use leftover meat for taco salad!)

Southwestern Turkey Collards Wraps (If you haven’t tried a wrap with collards, these might surprise you!)

Fish Taco Cabbage Bowl (If you like fish tacos, you’ll love this low-carb version!)

Instant Pot Salsa Chicken with Lime and Melted Mozzarella (This is an Instant Pot version of an ultra-popular slow cooker recipe, get the slow cooker version here.)

Ground Turkey Low-Carb Enchilada Casserole with Red and Green Chiles (This casserole has whole green chiles and red chile sauce.)

Spaghetti Squash Low-Carb Taco Bowl (All the flavors you love in tacos, in a spaghetti squash bowl!)

Low-Carb Baked Chicken Stuffed with Green Chiles and Cheese (This is a bit more work than some of the other recipes, but oh so worth it!)

Slow Cooker Green Chile Shredded Beef Cabbage Bowl (I’ve made this over and over!)

Instant Pot Low-Carb Green Chile Chicken Burrito Bowl (If you like Green Chile Chicken you’re going to love this meal!)

Low-Carb Vegetarian Chile Rellenos Bake (This is as delicious as battered chile rellenos, but it’s low-carb and gluten-free.)

Low-Carb But Not Gluten-Free Mexican Food Dinners

(These recipes use low-carb tortillas so they’re not gluten-free, but they are low in carbs.)

Ground Turkey Green Chile Low-Carb Tacos with Avocado Salsa (PLEASE do not skip the avocado salsa; that’s what makes these tacos amazing!)

Pressure Cooker Low-Carb Flank Steak Tacos with Spicy Mexican Slaw (We loved these tacos with ultra-tender flank steak. The recipe also has slow cooker instructions!)

Low-Carb Shrimp and Avocado Tacos (We absolutely swooned over this recipe when we tested it!)

  Slow Cooker Low-Carb Mexican Lasagna Casserole (Your family will love this one; use low-carb tortillas.)

Slow Cooker (or Pressure Cooker) Shredded Beef Tacos with Spicy Slaw and Avocado (A complete winner; use low-carb tortillas and don’t skip the slaw!)

Low-Carb Breakfast Tacos with Sausage, Peppers, and Eggs (Use low-carb tortillas and have breakfast for dinner!)

Low-Carb Green Chile Chicken Enchilada Casserole (This will be a hit with the family; use low-carb tortillas.)

Easy Guacamole Tostadas (So much YUM! Use low-carb tortillas.)

Low-Carb Slow Cooker Green Chile Chicken Tacos with Poblano-Cabbage Slaw (I love the slaw in this recipe; use low-carb tortillas.)

Chicken Fajitas in the CrockPot (Use low-carb tortillas or eat the chicken and veggies with melted cheese.)

Low-Carb Slow Cooker Sour Cream Chicken Enchiladas (This was a huge hit when we tested the recipe!)

More Low-Carb Mexican Food to Try:

15 Best Low-Carb Mexican Recipes ~ I Breathe I’m Hungry Keto Mexican Recipes ~ Seeking Good Eats 10 Low-Carb Mexican Food Favorites You’ll Make Over and Over ~ Kalyn’s Kitchen

Tell us in the comments about what’s going on the Cinco de Mayo menu at your house!

posted by Kalyn Denny on April 26, 2019

Don’t Miss a Recipe!

subscribe to receive new recipes via email:

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Source: https://kalynskitchen.com/twenty-five-healthy-mexican-food-recipes/

[olgagarmash]

You lift weights and work those resistance bands hard. You squat and lunge, push and pull up, and hold plank ‘til your body trembles. All excellent moves designed to help you gain muscle.

That’s important for lots of reasons: As you get older, muscle mass naturally decreases—after age 30, you can lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their life, according to Harvard Medical School.1 When muscle mass goes down, body fat goes up. Plus, muscle burns more calories than fat, so the more muscle you have, the better your weight control.2

Strength training is step one for how to build muscle.3 But do you know what to eat to gain muscle? What you eat on the days you work out—and the days you don’t—is just as important. Without the right mix of nutrients, your body won’t have the fuel it needs to achieve your muscle-building goals.1

Protein, of course, is key to muscle building—it is broken down into amino acids, which is needed to create muscle.1 But that nutrient can’t do it alone: your body also needs carbohydrates and healthy fats that provide energy to your muscles and are used to power your workouts.4

Check out this list of 10 of the top foods for gaining lean muscle. We’ve also provided some recipes and meal prep ideas for muscle gain!

1. Eggs

There are about six grams of high-quality protein in these little spheres5—complete with all nine essential amino acids.6 One of those amino acids—leucine—comes plentiful in eggs, and research shows is important for gaining muscle.7 Eggs also contain B vitamins, which help your body make energy from food8; as well as choline, which helps with metabolism.9

Feel free to eat it whole—yolk and all: A study, published in the American Journal of Clinical Nutrition, found eating whole eggs after a workout elicited a 40% greater muscle-building response than eating just the whites.10

Start your morning right with one of the 11 egg-cellent recipes below.

2. Chicken Breast

A muscle-building standard, skinless chicken breast packs about 13 grams of protein for muscle gain into a two-ounce piece, and contains much (much) less fat than darker meat thighs.11,12

Bonus perk: Chicken is rich in selenium13 and zinc14! According to research, published in the journal Nutrients, high dietary selenium intake is associated with a lower body mass index (BMI), waist circumference and total body fat percentage.15 Another study, published in Advanced Pharmaceutical Bulletin, found that zinc consumption may also improve BMI and body weight.16

Need a (winner winner) chicken dinner recipe? Here are 17 ways to cook this versatile protein healthy and delicious! >

And when you get sick of this bird, turkey works for muscle gain, too: two ounces of cooked ground turkey weighs in at 15 grams of protein.17 Enjoy it in a chili, make it into a burger or get a little fancy with this Slow Cooker Turkey Bolognese with Spaghetti Squash Pasta! >

3. Salmon

You get almost six grams of protein in every ounce of this oily fish18—plus a heaping dose of omega-3 fatty acids, a type of healthy fat which helps protect against cardiovascular disease, improve brain health and protect against inflammation.19 Research also suggests omega-3s may help protect against muscle loss.20

Need more reasons to eat salmon? Watch this! > Then heat up the grill and try this Cedar Plank Salmon recipe. >

4. Greek Yogurt

It offers both fast-digesting whey protein and slow-digesting casein protein.21 That combo of proteins is ideal for increasing lean mass, according to researchers at Baylor University.22

Dive in spoon first after a workout, or try it as a spicy dip or chicken marinade. Just make sure your yogurt is actually Greek; regular versions have about half the protein (and more than double the sugar).23

5. Peanuts

They have more protein than any other nut, with seven grams per ounce.24 They also contain six grams of carbohydrates and a bunch of healthy fats per serving—the trifecta of muscle-building nutrients.25 Plus, each crunchy nut has satisfying fiber and more than 30 essential vitamins and minerals—including magnesium,24 which may improve exercise performance, according to a study in the journal Nutrients.26

6. Lean Beef

Lean is key to cut fat and calories, and when eaten in moderation, it’s a good source of fuel for your muscles.27 Two ounces of ground beef has about 14 grams of protein, B vitamins and zinc28—which helps your body recover and heal fast post-exercise.29 One study found eating lean red meat as part of a high protein diet increased muscle strength and the amount of lean muscle mass gained with resistance training.30

Perfect for your next Taco Tuesday is this high-protein slow cooker taco soup! >

7. Beans

Black, pinto, kidney: pick your favorite and reap the benefits of eight grams of protein per half-cup.31 As we mentioned earlier, protein is key to muscle building.1

An added bonus: the fiber in beans create a feeling of fullness and satisfaction, which may help control your appetite. In a study of 35 obese men fed four different protein-rich diets, the diet providing the majority of protein from legumes (including beans) induced the greatest amount of weight loss in an eight-week period.32

8. Shrimp

Shell-on, shell-off, peeled, deveined, any way you buy them, you can rest assured you’re getting a punch of protein, without packing on any extra pounds. These little crustaceans are loaded with protein—20 grams in three ounces, cooked. They’re also in super low in calories, with only 84 calories in the same amount.33

From noodle bowls to fajitas, kebabs to spring rolls, check out these inspired shrimp recipes! >

9. Brown Rice

Carbohydrates are the muscle-builders here: they’re your body’s main source of fuel.34 A half-cup cooked of brown rice has about 25 grams of it. It’s low in protein (with less than three grams),35 but the bulk and fiber in these whole grains helps you feel fuller on fewer calories.34

Serve it alongside your favorite meat or fish, mix it with beans in a Tex-Mex dish, or for a little something sweet, try this instant pot rice pudding! >

10. Cottage Cheese

The protein in this curdy cheese (almost 13 grams per half-cup36) consists of casein, which is good for building muscle. Because casein is absorbed slowly, it also helps with recovery decreases muscle breakdown.37 Choose 1% fat to help limit calories. Ever try cottage cheese in a sandwich? Try this tasty recipe! >

Reach your weight loss goals with a high-protein plan! Learn more about Nutrisystem >

Sources:

https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients

https://www.eatright.org/fitness/training-and-recovery/building-muscle/building-muscle-on-a-vegetarian-diet

https://journals.lww.com/nutritiontodayonline/pages/articleviewer.aspx?year=2009&issue=01000&article=00013&type=abstract

https://medlineplus.gov/bvitamins.html

https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not

https://news.illinois.edu/view/6367/591263

https://fdc.nal.usda.gov/fdc-app.html#/food-details/577591/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172385/nutrients

https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728638/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846058/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098625/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098960/nutrients

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

https://journals.lww.com/co-clinicalnutrition/Abstract/2021/03000/Omega_3_fatty_acids_and_human_skeletal_muscle.3.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503736/

https://pubmed.ncbi.nlm.nih.gov/16937979/

https://www.eatingwell.com/article/7877433/which-is-healthier-greek-yogurt-or-regular-yogurt/

https://www.nationalpeanutboard.org/wellness/what-is-benefit-eating-peanuts-every-day.htm

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100534/nutrients

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/cuts-of-beef/art-20043833

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098213/nutrients

https://www.eatright.org/fitness/training-and-recovery/endurance-and-cardio/eating-for-strength-and-recovery

https://pubmed.ncbi.nlm.nih.gov/24477043/

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100362/nutrients

https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus

https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/nutrients

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients

https://www.healthline.com/nutrition/casein-protein-is-highly-underrated

via Wealth Health

[voyagehole9-blog]

August Menu - Menu Plan Monthly

Hello August and goodbye July!!! ☀ Summer is quickly coming to an end (thank goodness), I for one am looking forward to Fall and cooler temps. Granted, it will be closer to October before the weather starts to cool down here in Texas, but every month that passes by is one month closer to Fall. Today I have my August Menu Plan for you. This month's menu is filled with simple family friendly meals and desserts.  Our vegetable garden is still overflowing with summer veggies, so I have quite a few recipes using fresh potatoes, summer squash, bell peppers, green beans, tomatoes and cucumbers.  Any recipe with (New) noted next to the title are the recipes I plan to make and will post in the near future. I have a couple meals that were carried over from last month that I didn't have a chance to make. I hope y'all find something you like. ❤

August Dinner Menu: 

Honey Garlic Shrimp Stir Fry & Buttery Crisp Green Beans & Baked Brown Rice 

Salisbury Steak W/Gravy , Cream Peas & Biscuit Bread

Mandarin Pasta Spinach Salad W/Teriyaki Dressing & Grilled Chicken

Chicken & Rice Casserole (New) & Fresh Skillet Green Beans & Squash

Not My Mama's Meatloaf, Mashed Potatoes & Roasted Broccoli 

Pork Chop & Veggie Sheet Pan Dinner  & Raspberry Cream Cheese Jell-O Salad (New) 

Pennsylvania Dutch Chicken Pot Pie

One Pot Spaghetti, Olive Garden House Salad & Freezer Rolls 

CopyKat Pizza Hut Pan Pizza & Balsamic Cucumber Salad (Friday - Pizza Night)

Teriyaki Chicken Rice Bowls W/Broccoli & Baked Brown Rice 

Goulash, Garden Salad & French Bread Rolls 

3 - Ingredient Chicken, Potato Salad & Grilled Corn

Tequila - Lime Chicken Burrito Bowls  

Navajo Tacos (with Easy Fry Bread) 

Slow Cooker Pork Roast & Gravy W/Potatoes & Carrots

Baked Ziti, Casar Salad & French Bread

Cheese Enchiladas, Charro Beans & Mexican Rice

Barbecue Chicken Fajitas W/Peppers, Onions & Pineapple  

Meaty Cowboy Barbecue Beans & Pepper Jack Cornbread Muffins

Pizza Subs, Tater Tots & Watermelon Slices 

Barbecue Chicken & Bacon Pizza  (Friday - Pizza Night)

Cheesy Chicken Lasagna Rolls, Grilled Lemon Pepper Zucchini  & Freezer Rolls

Italian Sub Sandwiches & Yogurt Fruit Salad 

Meat & Rice Stuffed Bell Peppers 

Ground Beef & Potato Casserole & Sweet & Sour Green Beans

Blueberry Pancakes, Oven Cooked Bacon & Eggs (Breakfast for Dinner) 

Skillet Pepperoni & Supreme Pizza  & Ambrosia Fruit Salad (Friday - Pizza Night) 

Barbecue Ribs & Grilled Veggie Packets     

Grilled Fish Taco's & Cilantro Lime Rice

Ground Turkey Soft Tacos, Pico de Gallo   & Sopa de Conchas

Desserts: Magic Blackberry Cobbler  Caramel Topped Pumpkin Cheesecake  Amish Friendship Bread Brownies Chocolate Eclair Cake 

For more Dinner Inspiration, check out my Monthly Menu Plan Archives.

Source: https://www.mommyskitchen.net/2018/08/august-menu-menu-plan-monthly.html