Tag Meals

Ready or not, the holidays are here. But as with any reliable friend, we come bearing the goods: gift inspo, a festive charcuterie board, and tins of decadent cookies. You’re welcome. With twinkling lights above—and comfort foods at the ready—this time of year glows unlike any other. Eating well on the other hand? It takes a backseat. The mouth-watering aroma of freshly baked pies and rich, creamy casseroles is hard to beat. In turn, we feel torn between two worlds: indulge until the couch calls or only scoop a dainty piece. Fortunately, there’s a middle ground: healthy holiday ingredient swaps.

Rest assured, there’s no need to forego festive treats. Sugar and indulgent dishes deserve a seat at the table. Rather, we want to inspire creative ingredient substitutions. Enjoy your favorite holiday dishes and feel nourished. With that, grab your mixing bowl. We’re unveiling the perfect ratio of celebration to well-being.

Featured image by Suruchi Avasthi.

Break Free From Holiday Food Guilt

“I shouldn’t have eaten that….” “Why did I have a third helping….” “I need to do X minutes of cardio tomorrow…” Sound familiar? Before your write yourself as someone who won’t ever have a positive relationship with food, hear us out: you can break free from holiday food guilt. To start, jot down your food fears. Anything you deem off-limits. Include food rules that dictate your daily life. Once you acknowledge them, you challenge them—with the help of a supportive family member, friend, or therapist. From there, you can re-build your inner wisdom. Sayonara, food guilt.

See here for additional intuitive eating tips.

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Diet and Lifestyle Tips for a Nourishing Holiday Season

With that in mind, healthy holidays aren’t about deprivation or strict rules. They’re about balance and fluidity. Most importantly, they’re about enjoying the season in a way that aligns with your well-being goals. So, how can you keep your wellness goals in check while you’re out of your typical routine?

Diet

Eat mindfully. During holiday meals, truly savor each bite (notice flavors, textures, and colors), eat slowly, and pay attention to your body’s hunger and fullness cues.

Aim for balanced meals. Build a plate to include lean proteins, whole grains, and plenty of fruits and vegetables. This aids in satiation and satisfaction.

Be aware of portion sizes. Especially when faced with large holiday spreads, use smaller plates. This will help you eat mindfully (see above!) and pace yourself.

Make smart swaps. Opt for healthier ingredient swaps in your holiday recipes. More on this, below.

Lifestyle

Stay active. Continue to prioritize physical activity. Schedule regular workouts or engage in fun, active holiday traditions (backyard football, nature walks, etc.).

Manage stress. We all know the holidays are stressful. Carve out a few minutes every day for journaling, guided breathing exercises, or a calming meditation.

Get adequate sleep. Aim for 7-9 hours of quality sleep each night. Sufficient sleep can boost your immune system and help you make better food choices!

Plan and prioritize. Said differently: don’t overcommit. Do your best to set boundaries and prioritize events that truly matter to you. Embrace the spirit of togetherness in a way that aligns with your mental health.

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How to Create a Healthier Cheese Board

Calling all charcuterie lovers: this one’s for you. Creating a healthier holiday cheese board doesn’t mean sacrificing flavor or variety. By making a few smart swaps, you can enjoy a delicious assortment of cheeses, accompaniments, and pairings. Below are a few ideas for nutrient-dense swaps for your favorite cheese board.

1. Whole-grain or seedy crackers

Instead of refined white flour crackers, opt for 100% whole-grain or seed-based crackers. These alternatives provide more fiber and satisfaction.

2. Fresh fruit

Replace candied fruit with fresh fruit, like apples, pears, or blackberries. They’ll complement the cheese while adding vitamins and fiber. Bonus points using low-glycemic fruits to help lower blood sugar.

3. Greek yogurt dip

Instead of a creamy spread, serve a tangy Greek yogurt-based dip. For extra flavor, season it with herbs, garlic, or lemon zest. Plus, your guests will get the benefit of protein and probiotics. Hummus is great as well!

4. Nuts and seeds

Add a mix of nuts and seeds (almonds, walnuts, pumpkin seeds, etc.) to your cheese board. They provide healthy fats and protein, satiation, and texture.

5. Pickled vegetables

Include a variety of pickled veggies—gherkins, olives, or pickled onions—to add a zesty, tangy element to your board.

6. Lean protein

For a protein boost, consider adding lean protein sources (lean turkey, smoked tofu, or roast chicken). These are a satisfying addition for for a more substantial cheese board.

7. Herb-infused olive oil

For dipping bread and drizzling over cheese, swap a rich dip for a selection of herb-infused olive oils.

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8 Nutritionist-Approved Healthy Holiday Ingredient Swaps

This goes without saying, but indulgent gatherings will happen (or be hosted!) at some point during the holiday. Embrace them. Remember, there’s endless gratitude for the opportunity to eat with loved ones—particularly over a decadent, homemade meal. But in the spirit of finding a happy middle ground, consider the following healthy holiday ingredient swaps. Hopefully your guests will appreciate these substitutions, too.

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Greek Yogurt for Sour Cream

Substituting Greek yogurt for sour cream is a double-whammy: a range of health benefits without sacrificing flavor or texture. Greek yogurt is notably lower in saturated fat and calories, making it a heart-healthy alternative. It’s also rich in protein (great for satiation) and probiotics (helpful for overall digestion). The creamy, tangy consistency of Greek yogurt complements various dishes—from mashed potatoes and cheesecake to dips, dressings, and casseroles.

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Squash for Potatoes

All hail the mighty winter squash. Make your holiday season delicious and delightfully nutritious. Swap out potatoes for squashes. These vibrant and versatile veggies offer a lower-carb alternative to spuds—a smart choice for blood sugar-conscious feasters. Packed with vitamins and antioxidants, they can boost immunity and encourage radiant skin. Plus, their natural sweetness means you can cut back on added sugars. Whether you’re roasting, blending, or mashing, give squashes a starring role.

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Veggie Noodles for Pasta

Speaking of squash, sub some of your noodle-packed dishes with spiralized zucchini, sweet potatoes, or carrots. Packed with essential vitamins and fiber, they keep energy high and digestion on track. Not in the mood for a 1:1 veggie to pasta swap? Try a legume-based noodle, like red lentil or chickpea pasta. Even 100% whole wheat noodles are a high-fiber, high(er)-protein alternative. For inspo: substitute butternut squash noodles for egg noodles in chicken soup or use zucchini as the pasta layer in lasagna.

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Coconut Milk for Heavy Cream

Substitute heavy cream for creamy and dreamy coconut cream! This tropical delight brings a luscious texture to your dishes and heart-healthy satiation. Coconut cream is a dairy-free alternative that’s lower in saturated fats. Plus, it adds a subtle sweetness to recipes, enhancing both savory and sweet dishes. Try it in mashed potatoes for a velvety finish, whip up a vegetarian soup with a dollop of coconut cream, or relish this filling coconut curry.

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Avocado for Butter

Yes, you can sub avocado for butter in many recipes. A heart-healthy substitute for butter or lard, avocado provides a creamy texture while reducing unhealthy saturated fats. Avocado is also loaded with essential nutrients—potassium, folate, and vitamins. Whether you’re making cookies, muffins, or even creamy mashed potatoes, avocado adds a nutrient-packed twist to your holiday favorites. Try your hand at this chocolate avocado mousse or avocado key lime pie! Otherwise, replace half the oil in your favorite dips and spreads with avocado.

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Baked Fruit Crumbles for Pie

The holidays aren’t complete with pie, but baked fruit crumbles come as a close second. Unlike pies, crumbles boast a lighter, nutty topping that’s lower in saturated fats and sugar. Plus, they’re a cinch to prepare, saving you time in the kitchen during the busy holiday season. Whether it’s a warm apple crumble or juicy berry medley, these fruity creations satisfy a sweet tooth. For an even easier option? Baked apples. Add your favorite crushed nuts, a few warming spices (cinnamon, cloves, etc.), a bit of coconut oil, and et voilà—a nourishing dessert without added sugar.

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Alternative Flour for Refined White Flour

Alternative flours—like almond flour, cassava flour, and coconut flour—are wonderful swaps in your holiday bakes. They provide more satiation, can reduce bloating, and for most, are easier to digest! They’re also more blood sugar-friendly than traditional, refined wheat flour. Plus, they’re rich in fiber and healthy fats. Other options include buckwheat flour (gluten-free) and oat flour. These flour swaps not only offer a diverse range of nutrients, but they enhance the flavor and texture of your baked goods.

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Monk Fruit Sweetener for Refined Sugar

Sweeten your holiday season—the blood sugar-friendly way—by swapping out refined sugar for monk fruit sweetener! This zero-calorie, plant-based alternative is a game-changer. It satisfies sweet cravings without the blood sugar rollercoaster. Plus, it’s kind to your teeth. Whether you’re baking cookies, pies, or cakes, monk fruit seamlessly replaces sugar. No need to compromise on flavor or texture. Let your baked goods shine with 1:1 sugar replacement.

If you’ve recently found yourself googling how to eat more protein—while staring longingly at an empty fridge—you’re not alone. When hanger is high and motivation is low, the result is typically one of two things: overpriced takeout or a bowl of cereal. And while both *can* satisfy a hungry belly, ultimate satisfaction comes from a protein-packed plate. Fortunately, crafting high-protein meals don’t require a chef’s hat. Everyday ingredients and simple techniques fit the bill.

With that in mind, we’re sharing tips and tricks for adding more protein to your diet (in an efficient and economical way!). Time to turn your kitchen into a protein powerhouse. No lengthy recipes or hefty grocery bills required. Scroll for 12 simple and delicious high-protein meals.

Featured image from our interview with Mariana Velasquez, by Belathée Photography

Recommended Daily Allowance (RDA) of Protein

For context, the U.S. Recommended Dietary Allowance is set at 0.8 grams of protein per kilogram of body weight. This is the minimum amount needed to prevent deficiency in adults. For example, a sedentary adult who weighs 70 kilograms (154 pounds) would require at least 56 grams of protein per day. But as we’ve mentioned, that number is low. Depending on your unique situation, including if you’re pregnant or lactating, consider consulting with a Registered Dietitian to get personalized guidance.

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When it comes to protein, how much is too much?

As with most things in life, too much of a good thing isn’t necessarily a good thing. While overdoing protein consumption isn’t a concern for most, it’s helpful to know where to draw the line. After all, eating an usual amount of protein (particularly without a balance of fiber) can lead to a higher risk of health concerns, like kidney stones.

But for the average person—someone who isn’t an elite athlete or involved in body building competitions—does that line exist? And where does it lie? Ultimately, this comes down to a several factors: age, sex, activity level, and overall health. While experts have varying opinions, it’s reasonable to aim for no more than two grams of protein per kilogram of bodyweight. So, that would be about 125 grams/day for a 140-pound person.

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Why Women Need Protein

Honing in on women’s health, protein is crucial for several reasons. We need it to maintain lean muscle mass—which is especially important as we age to support overall strength and mobility. Additionally, protein is involved in regenerating body tissues, including skin, hair, and nails. Protein also aids in the production of enzymes and hormones, supporting our metabolism and immune health. Furthermore, because protein is incredibly satiating, adequate intake can aid in stable blood sugar and feeling full.

Pregnant or lactating? If so, your protein needs increase to support fetal development and breast milk production.

Is eating a high-protein diet expensive?

It’s as expensive—or as budget-friendly—as you make it. While some high-protein foods, like grass-fed meats and certain seafood are costly, there are plenty of affordable protein sources. Staples like beans, lentils, eggs, Greek yogurt, and canned tuna are protein-packed and wallet-friendly. Other vegan protein options, like non-GMO tofu, tempeh, and peas, can be cost-effective too.

From smart meal planning and buying in bulk to taking advantage of seasonal sales and discounts, a high-protein diet doesn’t have to break the bank.

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Economical Protein Options

Although affordability spans a spectrum, below are protein-rich foods that can help keep your budget in check.

Beans, lentils, and legumes

Beans, lentils, and legumes are powerhouse ingredients to boost your protein intake. Plus, they offer essential vitamins, minerals, and fiber. These versatile staples can be used in various recipes: soups, stews, salads, and spreads. A simple bowl of vegetarian chili checks all the boxes!

Eggs

Nature’s budget-friendly protein. Eggs are a nutritional goldmine and one of the most economical sources of high-quality protein available. (But keep in mind that labels matter!) With about six grams of protein per large egg, they can be incorporated into a variety of meals—omelets, frittatas, and egg salad sandwiches.

Canned fish

Canned (or tinned) tuna and salmon are often overlooked as affordable protein sources. They’re shelf-stable, easy to prepare, and packed with protein, omega-3 fatty acids, and other nutrients. Tuna toasts, salmon patties, and sushi bowls with canned fish are all options to help you meet your protein goals.

Chicken thighs

While boneless, skinless chicken breasts are popular choices for lean protein, don’t forget about chicken thighs and drumsticks! These cuts are often more affordable and are just as delicious when prepared the right way. Marinate and bake them for a flavorful, protein-rich meal without breaking the bank.

Greek yogurt

Greek yogurt is an excellent source of protein and can be enjoyed as a snack or incorporated into various recipes. Opt for plain, unsweetened Greek yogurt to avoid added sugars and save money compared to flavored varieties. Top with fresh fruit, nuts, or seeds (we love hemp, flax, and chia) for extra flavor and nutrients.

Protein powder

Protein powders, like whey or plant-based options, can be a cost-effective way to boost your daily protein intake. Look for budget-friendly brands and buy in bulk to save even more money. Add a scoop of protein powder to your smoothies, yogurt bowl, baked goods, and oatmeal! The sky’s the limit.

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Simple Protein Hacks

If you’re trying to squeeze in more protein—and aren’t sure how to do it—we have you covered. First and foremost, start your day with protein. For example, this cottage cheese breakfast bowl comes together in no time and is loaded with protein. Running out the door? Hard-boiled eggs, a piece of fruit, and jerky work too.

Speaking of jerky, keep protein-rich snacks on hand: mixed nuts, string cheese, protein bars, or dry roasted edamame. When marinating meat for dinner, use Greek yogurt! It’s a convenient way to add more protein. Lastly, don’t skimp on seeds. Add hemp seeds, pumpkin seeds, etc. to tack on a few more grams of protein to your favorite dishes.

12 High-Protein Meals

Rounding up a few of our favorites, here are 12 high-protein meals to add to your weekly repertoire.

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Matcha Plant Power Smoothie

Of course, smoothies are an easy way to get 20-30 grams of protein. Add protein powder, hemp seeds, almond butter, Greek yogurt, or cow’s milk to your favorite smoothie base—et voilà, your protein needs are met.

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Shredded Kale & Cranberry Salad With Crispy Tofu

Turn a beloved plant-based protein into the star of the show. The key lies in pressing the tofu to get all of the water out, allowing the flavor to seep in! Shredded kale, cranberries, and peanuts transform this salad into a crave-worthy vegetarian dinner.

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Black Lentil Salad With Roasted Vegetables & Goat Cheese

Eating the rainbow never tasted so good. Caramelized carrots meet crispy, semi-spicy Brussels sprouts to make a filling meal to satisfy until dinner. The lentils are a win-win: bursts of texture and a significant source of protein. To shave time, marinate your lentils in advance.

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Feta Salad With White Beans And Lemon Relish

This simple vegetarian salad is a protein pleaser. For a lunch that comes together in no time, prepare the lemon relish the day before.

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Tuna Nicoise Toast

Chunks of oil-packed tuna meet toasted bread, kale pesto, creamy avocado, crisp cucumber slices, and garlicky tomatoes. It’s as good as it sounds.

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Vegan Flatbread With Roasted Carrot And Red Pepper Hummus

This recipe is two-fold: it’s a clean-out-the-fridge kind of meal that everybody loves. This stunner of a flatbread includes layers of creamy, vibrant hummus topped with veggies for crunch, texture, and more protein.

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Slow-Baked Citrus Salmon

Don’t love salmon? Prepare to be converted. This slow-roasting method is fool-proof and absolutely divine. Pair this flavorful salmon with crispy potatoes or jasmine rice. Et voilà, dinner is served.

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Sheet Pan Chicken Fajitas

These chicken fajitas only require five ingredients and 30 minutes of your time. They’re delicious any time of year and taste even more flavorful the next day. Add your favorite toppings and dig in.

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Sweet & Spicy Braised Short Ribs

Large-batch cooking for a crowd? These short ribs are it. They’re already divvied up into individual portions that can easily be scooped onto a plate, ready to eat. They’re also luxuriously tender, with a richness to elevate a weeknight dinner. Of course, short ribs are loaded with protein, too.

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Chickpea Salad Sandwich

Made with two kinds of beans (protein and fiber for the win!), this chickpea salad sandwich slaps. Enjoy it on your favorite bread or with hearty crackers.

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Power Greens Breakfast Egg Bites

If you love those egg white bites from Starbucks, try these. They’re packed with super greens like kale, chard, and spinach and are full of protein-packed nutrients. They’re incredibly simple to make and can be prepped before the week starts. The ultimate grab-and-go breakfast.

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Spicy Mexican Baked Eggs

For how shockingly delicious this recipe is, it’s also paleo, vegetarian, gluten-free, and Whole 30-compliant. Rejoice, those with dietary restrictions! This Mexican spin on shakshuka is a flavorful delight.

Food is a major part of my life. Not only does recipe development, food styling, and writing about food make up a large percentage of my job (though granted, one that doesn’t feel like work)—making, learning about, and eating delicious food is one of my greatest passions in life. So, it’s probably no surprise that I love watching other people’s What I Eat In A Day episodes on social media. Especially when they’re created by other women who lead very full lives while still prioritizing healthful, bursting-with-flavor meals. I want all the details on how they do it.

A Note on ‘What I Eat in a Day’ Videos

On the flip side, most of us can relate to the tendency to compare our own eating habits to those of others, and one thing I’ve learned for sure through my years of research on diet and nutrition? There’s no one-size-fits-all “perfect diet” for anyone. The idea of bio-individuality is that each person has unique health needs and that our bodies react differently to various foods—which means that we can’t assume that just because one way of eating makes one person feel their best, it’s the best for us, too. Each of us has to discover our optimal diet by listening to our bodies, observing how we feel when we eat certain foods, and getting in tune with our own hunger and fullness signals.

With that as our foundation, we can approach What I Eat In a Day videos with a sense of curiosity and fun, as a source of inspiration for how we can fill our lives with a little more ease and deliciousness. I hope that my WIEIAD below sparks creative ideas in the kitchen, provides you with a few new recipes to try, and inspires you to keep it easy when life gets busy.

Watch the video, then scroll on for the sources and links that I mentioned. And if you have any questions, be sure to drop a comment on the Youtube episode. (And subscribe to our channel if you’re enjoying it!)

Wake-Up Call

First thing: I make a pot of coffee. I prep it the night before so that all I have to do is hit the “power” button for it to start brewing. Lately, I’ve been adding some steamed pistachio milk which adds a little sweetness without any actual sugar.

I drink my coffee during my journaling/morning routine time, then mix up my daily dose of AG1 to sip on while I help the kids get ready for school. I love that AG1 gives me a potent burst of vitamins, minerals, and probiotics first thing and lays the foundation for good eating choices ahead.

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Breakfast

I’m learning a lot lately about the importance of getting sufficient protein in the morning, so I’ve been focusing a lot more on including high-protein food with my breakfast. Today it’s Greek yogurt—I like plain, full-fat varieties from Fage, Chobani, or Siggis. Then I add berries, banana, a drizzle of manuka honey, and a handful of my grain-free coconut granola that I meal prep every Sunday for the week ahead.

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All-Day Water

Every morning, I fill up my big water bottle with filtered water, then I add a packet of Sunfiber (a prebiotic/probiotic blend that nourishes good gut bacteria—it’s invisible and completely tasteless) and a packet of LMNT electrolytes which helps me stay high energy and makes my water taste really good which keeps me sipping all day. I’m a fan of all the flavors, but watermelon is probably my top choice.

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Lunch

When it comes to work-from-home lunch, I’m a creature of habit. Some days I’ll eat leftovers from last night’s dinner, or I’ll throw together a salad with whatever veggies and proteins I have in the fridge. More often than not, I’ll make an open-faced sandwich/toast situation with an egg, avocado, and some fresh veggies. It’s a combination I never get tired of, and I always feel good at lunch when I consume a good balance of protein, healthy fats, and fiber.

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Dinner

We try to eat dinner as a family several nights a week, which anyone with kids old enough to have after-school sports and activities knows: it can be a challenge. I get a lot of questions about how to feed different members of the family when you’ve got picky eaters (YEP), and often my approach focuses on making components of dinner that can be eaten in different ways or disassembled to suit different tastes.

Case-in-point: this Hot Honey Glazed Salmon is one of my favorite weeknight meals for its ease and off-the-charts deliciousness. It’s easy for Henry to eat the salmon on its own with a side of rice and some cut-up cucumber spears. If someone in the family doesn’t like heat, just leave the glaze off one of the salmon fillets and season it simply with salt and pepper. Make it low-carb by swapping the rice for cauliflower rice. Let people add their own coconut crunch at the end to suit their liking. This one is infinitely customizable and also feels like a really nourishing end to the day that comes together in less than 30 minutes.

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Bedtime Snack

I try to avoid mindless snacking at bedtime, but I also cannot stand to go to bed hungry, so I just try to listen to my body and eat something if I feel like I need it. I always have a cup of tea (decaf chai or bedtime tea) with a little steamed pistachio milk or whole milk, which usually does the trick. If I need something more, I might have a handful of my coconut granola—or a scoop of ice cream, which is my absolute favorite thing in the world.

Goodnight!