Inspired by the traditional cuisines of Greece, Italy, and Spain, the Mediterranean diet is widely celebrated for its health benefits. Rich in healthy fats, fruits, and vegetables, the Mediterranean diet has a wide range of health benefits. Keep reading to learn more—and explore our recipes that can help you eat like you're in Santorini.

What is the Mediterranean diet?

The Mediterranean diet is a whole-foods-based way of eating that emphasizes enjoying plant-based foods and healthy fats. This eating style doesn't require you to stick to specific macronutrient ratios or calorie limits. Rather, it encourages you to include a wide variety of natural foods in every meal while limiting red meat and sweets.

The basic guidelines of the Mediterranean diet include:

• Enjoy plenty of vegetables, fruits, legumes, seeds, nuts, potatoes, whole grains, fish, seafood, herbs, spices, and extra virgin olive oil.
• Enjoy moderate servings of eggs, cheese, poultry, yogurt, and red wine a few times each week.
• Limit or avoid red meat, processed foods, added sugar, processed meat, refined grains, beer, and liquor.

In addition to following general food guidelines, the Mediterranean diet also encourages eating meals with friends or family, away from screens and other electronic devices.

Mediterranean diet benefits

There are many benefits associated with enjoying a Mediterranean diet, including:

• May prevent weight gain: While research has yet to confirm that the Mediterranean diet will cause weight loss, it does suggest that eating this way may be a good option for those who want to manage their weight long-term.
• Promotes heart health: According to the American Heart Association, the Mediterranean diet can reduce the risk of developing health issues like obesity, diabetes, high cholesterol, and high blood pressure, all of which can contribute to the development of heart disease.
• Supports healthy blood sugar levels: The Mediterranean diet may decrease insulin resistance, which can help the body use naturally-produced insulin to effectively regulate blood sugar levels.

Mediterranean diet breakfast recipes

Blueberry Overnight Oats with Greek Yogurt

Sourced from Mediterranean Living

Ingredients:

• 1/2 cup rolled oats
• 1/3 cup plain Greek yogurt
• 2/3 cup unsweetened almond milk (or your favorite milk: soy, oat or cow's milk)
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 2 tbsp maple syrup
• Dash of salt
• 1/2 cup frozen or fresh blueberries
• 1/4 cup roasted walnuts
• 1 tbsp chia seeds

Instructions

1. Add all ingredients except walnuts into a bowl. Cover and refrigerate overnight.
2. Serve topped with roasted walnuts.

Vegetable Omelets

Sourced from Eating Well

Ingredients

• ½ cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained
• ½ cup cucumber, chopped and seeded
• ½ cup chopped yellow summer squash
• ½ ripe avocado, pitted, peeled, and chopped
• 2 eggs
• 1 cup refrigerated or frozen egg product, thawed
• 2 tablespoons water
• 1 teaspoon dried basil, crushed
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• Nonstick cooking spray
• ¼ cup shredded reduced-fat Monterey Jack cheese with jalapeño chile peppers
• Snipped fresh chives

Directions

1. For the filling, in a medium bowl, stir together tomatoes, cucumber, squash and avocado. Set aside. In a medium bowl, whisk together eggs, egg product, water, basil, salt and pepper.
2. For each omelet, coat an 8-inch non-stick skillet generously with cooking spray. Heat skillet over medium heat. Add a generous 1/3 cup of the egg mixture to a hot skillet.
3. Immediately begin stirring eggs gently but continuously with a wooden spatula until the mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until the egg is set but shiny.
4. Spoon 1/2 cup of the filling over one side of the omelet. Carefully fold the omelet over the filling. Very carefully remove the omelet from the skillet. Repeat to make 4 omelets total, using paper towels to wipe the skillet clean and spraying with cooking spray between omelets. Sprinkle 1 tablespoon of cheese over each omelet. If desired, garnish with chives.

Mediterranean diet lunch recipes

Salmon Soup

Sourced from The Mediterranean Dish

Ingredients

• Extra virgin olive oil
• 4 green onions, chopped
• ½ green bell pepper, chopped
• 4 garlic cloves, minced
• 1 oz fresh dill, divided, chopped
• 5 cups low-sodium chicken broth
• 1 lb gold potatoes, thinly sliced into rounds (best to use a mandolin slicer)
• 1 carrot, thinly sliced into rounds (best to use a mandolin slicer)
• 1 tsp dry oregano
• ¾ tsp ground coriander
• ½ tsp ground cumin
• Kosher salt and black pepper
• 1 lb salmon fillet, no skin, cut into large chunks
• Zest and juice of 1 lemon

Instructions

1. Heat 2 tbsp extra virgin olive oil in a large pot until shimmering but not smoking. Add green onions, bell pepper, and garlic and cook over medium heat, stirring frequently until fragrant (about 3 minutes or so). Add ½ of the fresh dill, and stir for 30 seconds more.
2. Now add broth, potatoes and carrots. Add spices and season with kosher salt and black pepper. Bring to a rolling boil, then lower heat to medium and cook for 5 to 6 minutes or until the potatoes and carrots are tender.
3. Season salmon with kosher salt and gently add it to the pot of simmering soup. Lower heat and cook for a few brief minutes until salmon is cooked through about 3 to 5 minutes, or until salmon is cooked and flakes easily.
4. Stir in lemon zest, lemon juice and remaining dill.
5. Transfer salmon soup to serving bowls. Serve with a side of your favorite crusty bread. Enjoy!

Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas

Sourced from Eating Well

Ingredients

Rice

• 1 ¼ cups water
• ½ cup brown basmati rice
• ¼ cup raisins
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon onion powder or garlic powder
• ½ teaspoon ground turmeric or 1 teaspoon freshly grated turmeric
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground black pepper
• ⅛ teaspoon kosher salt

Vegetables & Chickpeas

• 2 tablespoons coconut oil or ghee
• 1 (15 ounce) can chickpeas, rinsed and patted dry
• 1 teaspoon garam masala or Indian curry powder
• 1 cup roasted root vegetables
• 1 teaspoon sugar or honey
• ¼ teaspoon kosher salt
• ¼ teaspoon ground pepper
• 2 tablespoons lemon juice
• 2 tablespoons low-fat plain yogurt or tahini
• Chopped fresh herbs, such as mint, parsley and/or cilantro, for garnish

Directions

1. To prepare rice: Combine water, rice, raisins, olive oil, onion powder (or garlic powder), turmeric, cinnamon, pepper and 1/8 teaspoon salt in a small saucepan. Bring to a boil. Cover, reduce heat to maintain a gentle simmer and cook until the liquid is absorbed, 35 to 40 minutes. Remove from heat and let stand, covered, for 10 minutes.
2. Meanwhile, to prepare vegetables & chickpeas: Heat coconut oil (or ghee) in a medium skillet over medium heat. Add chickpeas and cook, stirring, until crispy, 3 to 5 minutes. Stir in garam masala (or curry powder) and cook until fragrant, about 1 minute. Add roasted root vegetables, sugar (or honey), salt and pepper; cook, stirring often, until heated through, 2 to 4 minutes. Stir in lemon juice.
3. Serve the vegetable mixture over the rice, topped with yogurt (or tahini). Garnish with herbs, if desired.

Mediterranean diet dinner recipes

Cilantro Lime Chicken

Sourced from Downshiftology

Ingredients

• 6 chicken thighs, bone-in and skin-on
• 3 tablespoons olive oil, divided
• 2 limes, zested and juiced
• 3 cloves garlic, minced
• 1 tablespoon honey
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• 1 teaspoon salt
• ½ teaspoon black pepper
• ¼ cup cilantro leaves, chopped

Instructions

1. Make the marinade. In a mixing bowl, whisk together two tablespoons of olive oil, lime juice and zest, cumin, chili powder, minced garlic, honey, salt, pepper, and chopped cilantro. You can also pulse in a food processor until it's combined.
2. Marinate the chicken. Combine the marinade and chicken thighs in a bowl or shallow dish. Marinate chicken for 30 minutes to an hour in the fridge. When the chicken is done marinating, take it out of the fridge and let it sit for 10 to 15 minutes at room temperature.
3. Sear the chicken. Preheat the oven to 425°F (220°C). Heat the remaining one tablespoon of olive oil in a large ovenproof skillet over medium-high heat. Sear the chicken for 5 to 6 minutes with the skin side down, until they're golden brown. Then, flip the chicken and sear the other side for 2 to 3 minutes. The chicken will not be fully cooked at this point.
4. Bake the chicken. Transfer the skillet to the oven and bake the chicken thighs for 15 to 20 minutes or until the internal temperature reaches 160°F (70°C).
5. Garnish and serve. Remove the chicken from the oven, let it rest for 5 minutes, and garnish with extra lime slices and cilantro leaves before serving.

Hearty Mushroom Ragu

Sourced from The Domestic Dietitian

Ingredients

• 2 tbsp extra virgin olive oil
• 1 shallot, finely diced
• 4 cloves garlic, minced
• 2 pounds Assorted Mushrooms, cleaned and sliced (we used a mix of shitake and white button mushrooms)
• 2 tsp dried rosemary
• 2 tsp dried thyme
• 2 tbsp flour
• 1/2 cup dry white wine
• 2 cups vegetable broth
• salt and pepper to taste
• Optional Garnish – chopped Italian parsley and freshly grated parmesan cheese

Instructions

1. In a large pot, heat the olive oil over medium heat.
2. Once warm, add the diced shallot and sauté until soft and translucent, about 5 minutes.
3. Add the minced garlic and continuously stir until the garlic is fragrant and golden, about 30–45 seconds.
4. Add the mushrooms, rosemary and thyme and continue to sauté until the mushrooms begin to cook down and become soft.
5. Add the flour and continue to stir until all the flour has been absorbed by the mushrooms.
6. Turn the heat up a bit and add the wine, continue to cook until the wine has reduced by about half the amount.
7. Add the vegetable broth and season with salt and pepper if needed.
8. Continue to let the mushroom mixture simmer, stirring often, until the sauce thickens and the mushrooms continue to soften, about 15-20 minutes.
9. Remove from heat and serve with optional parsley and parmesan cheese if desired.

Mediterranean diet snack ideas

Thankfully, there are tons of simple snacks you can keep on hand that are in line with Mediterranean diet guidelines, including:

• Tomato, mozzarella, and basil skewers
• Hummus and veggies
• Fruit and cottage cheese
• Roasted nuts
• Salt and vinegar pumpkin seeds
• Sliced apples with cinnamon and almond butter
• Roasted chickpeas

We're here to help you through every step of your health journey

Whether you're getting started with the Mediterranean diet, you're trying to increase your daily activity levels, or you have another health goal, the team at Evidation is here to support you. When you download our free app, you'll be prompted to share the health data you're already tracking (like information from a wearable fitness device, data from the app you use to log your meals, etc.). We'll use the information you choose to share to find patterns and trends, and we'll provide you with personalized, content-based insights to help you make decisions that bring you closer to your goals. If you're ready to start moving forward, we're ready to support you. Click here to learn more about how Evidation works and get started today.

From popular If It Fits Your Macros (IIFYM) nutrition plans to fitness YouTubers touting the benefits of loading up on protein, high protein, low calorie foods are having a moment. Here, we'll explore what you need to know about the three main macronutrients —fat, protein, and carbs—the potential benefits of incorporating high protein, low calorie foods into your nutrition plan, and ideas for breakfast, lunch, dinner, snacks, and desserts that can help you hit your macro goals day in and day out.

What are macronutrients?

Macronutrients are nutrients the body needs in large amounts in order to function properly. The three main macronutrients are protein, carbohydrates, and fat. Protein works to support the maintenance and growth of muscles, tissues, enzymes, and more. Carbohydrates are the body's main source of energy, and fats are essential for the body's endocrine (hormone) system, brain health, and for helping you absorb certain nutrients. Each macronutrient is important to support the body's processes.

Benefits of a high protein, low calorie diet

For many people, a high protein, low calorie diet can increase feelings of fullness after meals, help to regulate blood sugar levels, support healthy and sustainable weight loss, and provide steady energy levels throughout the day.

Satiety

Many people enjoy eating a high protein, low calorie diet because it helps them feel satiated (full) on less food. This can be especially helpful if you're working toward a weight loss goal. Since protein takes longer to digest than carbohydrates, you're more likely to experience a feeling of fullness after a high-protein meal than you would after a lower-protein meal.

Blood sugar regulation

Eating more protein can help to stabilize your blood sugar levels. While this is especially important for people with insulin sensitivity and type 2 diabetes, stabilizing blood sugar levels can also help people without these issues experience fewer energy crashes throughout the day.

Weight loss

When you increase your protein levels, your body is better able to preserve lean muscle mass. This increases your resting metabolism, meaning you burn more calories even when you aren't active.

You may also find the increased sense of satiety you experience while eating more protein helps you stay away from foods that aren't conducive to your weight loss goals.

Research suggests that protein has a higher thermogenic effect than other macronutrients. This means that your body needs to use more calories to digest protein than it needs to digest other macronutrients. While research on the thermogenic effects of macronutrients is ongoing, adding more protein to your diet may give your digestive system a calorie-burning workout.

Increased energy levels

While it may seem counterintuitive, eating fewer calories while increasing protein can help to increase your energy levels. Protein supports energy production in the body while also offering hormone support that can help you enjoy a steady level of energy throughout the day. You may also find that your cravings for sugar and other simple carbohydrates diminish when you eat protein, making it easier for you to stick to your nutrition plan.

High protein low calorie meals to keep you feeling satisfied

Ready to dive into a high protein, low calorie lifestyle? We've got you. Check out our favorite suggestions for high protein, low calorie breakfasts, lunches, dinners, desserts, and snacks.

Please note that the calorie counts and protein grams listed here are an estimate, and may depend on the exact ingredients used.

High protein low calorie breakfasts

Greek yogurt parfait: Layer 3/4 c. non-fat Greek yogurt, 1/2 c. mixed berries, and 1 tsp. chia seeds for 20g of protein and 220 calories.

Egg white veggie omelet and toast: Mix and cook 4 egg whites, 1/2 c. spinach, 1/4 c. mushrooms, and a slice of whole grain light toast for a breakfast with 190 calories and 21g of protein.

High protein low calorie lunches

Tuna lettuce wraps: Mix a can of light tuna (drained) with a tablespoon of Greek yogurt and chopped celery, spoon into individual romaine lettuce leaves for a lunch that packs 30g of protein for just 240 calories.

Grilled chicken salad: Top a few cups of mixed greens with 4 oz grilled chicken breast, chopped cucumbers, and a tablespoon of vinaigrette dressing to enjoy 35g of protein at 320 calories.

High protein low calorie dinners

Salmon and veggies: Roast 4 oz of wild-caught salmon next to roasted broccoli and carrots sprayed with olive oil for a dinner with 34g of protein and 370 calories.

Egg roll in a bowl: Toss 4 oz lean ground cooked chicken with shredded cabbage (coleslaw bags are a delicious way to save time here), roasted garlic, freshly grated ginger, and soy sauce for a total of 310 calories and 32g of protein.

Snacks and desserts

One of the best things about eating a low calorie, high protein diet is the simplicity of snacking throughout the day. Try pairing a stick of low-fat string cheese with an apple for a total of 150 calories and 7g of protein, or enjoy two hard-boiled eggs for 140 calories and 12g of protein. If you enjoy the taste of protein bars, be sure to pick light or mini versions to keep it low calorie, and don't forget to log protein bars in your nutrition app to help you stay on track.

Need to satisfy a sweet tooth at the end of the day? We get it. Try blending 3/4 c. non-fat Greek yogurt with a teaspoon of cocoa powder and stevia to taste for a simple, delicious dessert that packs 18g of protein for 160 calories. We also love cheesecake whip—try blending 1/2 c cottage cheese, a scoop of your favorite vanilla protein powder, and a sprinkle of lemon juice until smooth for a decadent dessert with 22g of protein and 210 calories.

Ready to feel your best? We're here to help

At Evidation, our team is here to help you feel your best. Whether you're working to stick to a particular macronutrient ratio or are simply looking to improve your overall health-related behaviors, we've got you covered. The way it works is simple: When you download our free app, you'll be prompted to share the health information you're already tracking (for example, data from nutrition apps, your exercise data from your wearable fitness tracker, etc.). You're always in charge of your data, and you can choose what to share and whether you want to continue sharing. We'll use the information you choose to share with us to find connections and patterns. Based on your data, you'll get personalized, content-based insights to help you make decisions that move your health forward. Click here to learn more and get started with Evidation today.

Digestive issues, food sensitivities, and brain fog can all make it tough for you to get through your day. For some people, these symptoms can be caused by leaky gut syndrome. Normally, your intestines serve as a barrier that only allows select nutrients to enter the bloodstream. When leaky gut syndrome develops, unwanted substances can pass through this barrier, leading to a variety of chronic health issues. Thankfully, there are steps you can take to heal gut health issues.

Here, we'll explore more about leaky gut, why it's so important to pay attention to gut health, and foods and recipes that can help restore your gut's ability to serve as an effective barrier between your digestive system and your bloodstream.

What is leaky gut?

Also known as increased intestinal permeability, leaky gut is a condition that occurs when the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to enter into the bloodstream. A healthy intestinal system works as a selectively permeable barrier, allowing certain materials to pass through to the bloodstream while blocking harmful substances.

When the intestinal barrier is compromised, harmful materials can make it through the intestinal walls to the bloodstream, triggering a body-wide immune system response that can lead to inflammation and other issues related to a variety of health conditions.

Symptoms of leaky gut syndrome can differ from person to person and may include:

• Digestive issues like bloating, gas, diarrhea, and constipation
• Food sensitivities, including an increased sensitivity to gluten, dairy, soy, and other common food allergens
• Fatigue and brain fog
• Inflammation
• Joint pain
• Skin conditions including eczema and acne
• Autoimmune disorders like Hashimoto's thyroiditis or rheumatoid arthritis

An important note: While medical professionals agree that increased intestinal permeability is real, the term "leaky gut" is not yet a recognized diagnosis. If you're experiencing symptoms of leaky gut syndrome, it's a good idea to talk with your healthcare professional to rule out underlying issues.

What causes leaky gut?

The lining of your intestines is made up of a layer of cells that are tightly connected. This layer is responsible for helping nutrients and other helpful materials pass through to your bloodstream, while retaining and eventually getting rid of harmful materials. Sometimes, certain issues cause this barrier to become less effective. Chronic stress, alcohol consumption, certain infections, excessive use of certain medications, and a diet that relies heavily on processed foods and refined sugar can weaken the connections between the cells that make up the intestinal lining, causing leaky gut symptoms.

Why fixing leaky gut matters

Leaky gut syndrome can have a serious impact on overall health and well-being. If you think you may be suffering from a leaky gut, adding foods that support gut health to your nutrition plan can help you get back to feeling your best.

Some of the benefits of healing leaky gut syndrome can include:

• Better digestion: The wide range of digestive issues associated with leaky gut syndrome can make it hard to get the energy, nutrients, and minerals you need from food. Restoring gut health can help to alleviate symptoms like constipation, diarrhea, heartburn, acid reflux, bloating, and gas.
• Enhanced mental health: Researchers are still working to understand the connection between gut health and mental health. A compromised gut can inhibit your body's ability to produce serotonin, which may lead to a number of mental health issues like mood swings, anxiety, and depression. Taking steps to heal leaky gut syndrome may help to alleviate these issues.
• Strengthened immune system: Much of the body's immune system resides in the gut, and a healthy digestive system is key for fighting off viruses and bacteria. Healing leaky gut syndrome supports a healthy immune system and can help your body fight acute, chronic, and autoimmune conditions.
• Reduced inflammation: When toxins and bacteria enter the bloodstream through the intestinal wall, the body tries to protect itself by creating an inflammatory response. Over time, chronic inflammation can lead to cardiovascular disease, arthritis, and other serious health conditions. Healing leaky gut can reduce inflammation and help alleviate and/or heal related long-term health conditions.

Foods that can help heal leaky gut

Healing leaky gut requires a multifaceted approach. As you work to heal your gut, it's important to eat foods that reduce inflammation throughout the body, restore beneficial bacteria to the gut, and repair intestinal tissue.

Foods that can help to support the leaky gut healing process include:

• Bone broth: Whether you choose to make bone broth at home or buy a shelf-stable version at the grocery store, this gut-healing powerhouse is loaded with collagen, gelatin, and amino acids that can help repair your digestive lining while also reducing inflammation throughout the body.
• Fermented foods: Rich in probiotics, fermented foods like yogurt, kefir, sauerkraut, and kimchi can all add helpful bacteria to the gut to restore your microbiome and aid in the healing process.
• Fiber-rich foods: Fiber works as a prebiotic, feeding the good bacteria in your gut. While fiber supplements can be helpful if you struggle to get enough fiber, it's best to hit your daily fiber goals using whole foods. Adding a variety of fruits, vegetables, legumes, and seeds to your diet can help.
• Omega-3 fatty acids: Found in fish, flaxseeds, and chia seeds, omega-3 fatty acids can help to support healing in your digestive system.
• Coconut oil: Medium-chain triglycerides are abundant in coconut oil, making this plant-based fat a smart choice to help your body fight harmful bacteria and restore a healthy gut microbiome.
• Ginger and turmeric: Both spices are powerful anti-inflammatories that can reduce inflammation in the gut and promote healing.

Leaky gut recipes

Healing leaky gut syndrome can be a delicious adventure that pushes you to try new foods that help you feel your best. These are some of our favorite recipes that help support digestive health.

Ginger-carrot soup with bone broth and turmeric

Sourced from Dr. Michael Ruscio, DC

Ingredients

• 1 tbsp coconut oil
• 1 yellow onion, chopped
• 2 cloves garlic
• 3 tbsp grated fresh ginger
• 1 tbsp turmeric powder
• 4 cups chicken bone broth
• 4 cups carrots, peeled and chopped
• 1 can coconut milk
• Sea salt and pepper, to taste

Instructions

1. Heat coconut oil in a large Dutch oven. Add chopped onion, fresh ginger, turmeric, and garlic. Sauté until soft.
2. Add bone broth and chopped carrots. Bring to a boil, turn down to a simmer and cook until carrots are very soft.
3. Turn off heat and add coconut milk. Blend with an immersion blender or cool and process in batches in a regular blender.
4. Add sea salt and pepper to taste.

Gut-Healing Smoothie

Sourced from Dr. Josh Axe, DC, DNM, CN

Ingredients

• 2 cups full-fat coconut milk or almond milk
• 2 cups kale
• 2 cups spinach
• 1/2 avocado
• 2 frozen bananas, cut into chunks
• 1 teaspoon freshly grated ginger
• 1/2 tablespoon chia or flax seeds
• 1/2 tablespoon bee pollen
• 1 tablespoon hemp hearts
• 1 tablespoon raw honey or Manuka honey
• 2 tablespoons collagen protein or whey protein

Instructions

1. Place all ingredients in a blender, and blend on high until smooth (about 2–3 minutes).
2. Serve over ice.

Baked Sweet Potato Chips

Sourced from Beyer Functional Wellness

Ingredients

• 1 1/2 pounds sweet potatoes
• 1/3 cup olive oil
• Salt

Instructions

Preheat the oven to 300 degrees F. Line several baking sheets with parchment paper and set aside. Use a mandolin slicer to cut the sweet potatoes into paper-thin rounds. Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top. Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer.

Sprinkle the chips lightly with salt. Bake for 20–25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets. Then move the chips to a bowl, or plastic bag to store. If you happen to find a few chips with soft centers, pop them back in the oven for about 5 minutes.

Sweet potato chips go from perfect to burned very quickly. Start watching each batch at the 20-minute mark and remove them the moment they look 90% crispy. They will continue to crisp up as they cool.

Healthy Chicken Cauliflower Fried Rice

Sourced from Beyer Functional Wellness

Ingredients

• 2 tablespoons avocado oil divided
• 2 chicken breasts boneless and skinless; cut into bite-sized pieces
• 1 teaspoon ground cumin
• ½ teaspoon turmeric powder
• Salt and black pepper to taste
• 1 onion, yellow or white, diced
• 2 carrots diced; three small or two medium
• 3-4 garlic cloves chopped
• 4 cups cauliflower rice frozen
• 2 tablespoons coconut aminos
• 2-3 green onions sliced
• 2 teaspoons sesame seeds

Instructions

Heat half of the oil in a large skillet or wok over medium heat. Add the chicken breast and arrange in a single layer.

Cook undisturbed until almost all pieces are no longer pink. Sprinkle it with cumin, turmeric, salt, and pepper and stir. Continue to cook for 3–4 minutes more, or until cooked through and golden. Remove chicken from skillet and set aside.

To the same skillet, add the remaining oil. Sauté the onion and carrots until they begin to soften. Stir in the garlic and cauliflower rice.

Cook, stirring frequently, until the cauliflower rice is tender, around 5–7 minutes.

Return the cooked chicken to the skillet and stir with the cauliflower rice.

Top with green onions and sesame seeds.

Take your health to the next level with Evidation

We're here to help you feel your best, no matter where you're at in your health journey. When you download our app, you'll be prompted to share the health data that you're already tracking with us. Your data is fully protected at all times, and you can choose to stop sharing with Evidation at any time. We'll use the data you choose to share to find patterns and connections. We'll use this information to offer you personalized, content-based insights that help you navigate the path to becoming your healthiest self. We can't wait to start supporting you. Click here to learn more about how Evidation works and download our free app today.

Macro tracking—the habit of calculating how many grams of fats, carbohydrates, and protein you eat each day with the goal of meeting your unique needs based on your health goals—can offer a flexible, fun way to enjoy the foods you love while still getting the nutrition that you need. 

Often abbreviated as IIFYM (If It Fits Your Macros), macro tracking has gained popularity in recent years. Many people love tracking macros because it leaves plenty of room for enjoying favorite restaurants.

Here, we'll learn about macro tracking, explore ways to calculate the amount of calories and macronutrient ratios you should try to hit each day, and how to track macros when eating out.

What is macro tracking?

In order to understand the process and benefits of macro tracking, it's important to first understand the term "macro." Short for macronutrients, macros are substances—proteins, carbohydrates, and fats—that your body needs in large amounts in order to function properly. 

Protein contains 4 calories per gram, and are vital for building muscle and repairing tissues. Made up of amino acids, proteins are also essential for healthy immune system function. 

Fats contain 9 calories per gram, and offer a concentrated energy source that supports hormone production and nutrient absorption. While fats often get a bad rap, they're essential for overall wellness. 

Carbohydrates contain 4 calories per gram, and are the body's primary energy source. While we often think of carbohydrates in terms of breads, grains, and rice, fruits and vegetables are also fantastic options for meeting your carb needs. 

Most foods contain a mix of two or more macronutrients. For example, while a steak is high in protein, it also contains fats. Oranges are mostly carbohydrate, but also contain some protein.

When tracking your macros, you're not just trying to hit a certain ratio—you're trying to do so while also meeting your caloric needs. Macro tracking is a flexible nutrition plan that can make it easier to stay on track than more restrictive options.

Calculating macros and calories

If you feel that tracking macros might be a good fit for your health, you'll get started by understanding your needs. Using a calculator (like this one) can help. 

Macro calculators start by determining your total daily energy expenditure, or TDEE. From there, you'll input information including your height, weight, relevant health conditions, activity level, fitness goals, and more. 

An important note: while calculators can be helpful in determining the right macronutrient ratios for you, it's a good idea to work with a physician or dietitian to make sure you're on the right track. 

How to track macros when eating out

As we mentioned, one reason behind the popularity of IIFYM is its flexibility. Rather than sticking to a rigid nutrition plan each day, you're able to vary your foods as long as you're staying close to your recommended caloric intake and hitting your macronutrient ratios. 

Let's take a look at some tips that can help keep you on track when you're eating out and tracking macros. 

Use a tracking app

Using a nutrition tracking app makes the process of tracking macros far less tedious. All the nutrition apps listed below offer both free and paid versions. If you're just getting started and are trying to get the feel for a new app, we recommend giving the free version a try. If you've found an app that you love and feel confident that you'll continue to use it regularly, it may be worth trying the paid version. 

Some of our favorite nutrition tracking apps include: 

• MyFitnessPal: This user-friendly app makes it easy for you to track your food intake and exercise. You'll need to use the paid version, however, to set and track macronutrient goals.
• LoseIt!: Like MyFitnessPal, LoseIt! allows you to easily log your food and exercise each day. You'll also need to use the paid version in order to keep track of your macros.
• LifeSum: LifeSum works to provide a holistic view of your health, providing you with a daily score and insights on how you can increase your score the following day. You'll be able to track calories and exercise with the free version, but you'll need the paid version for macro tracking.

Review the menu in advance

In today's increasingly digital world, it's easier than ever to explore menu options before you walk through the door of a restaurant. Most chain restaurants also make their nutrition information available online, making it easier for you to track your macros when you're going out to eat. 

An important note: The FDA doesn't actually regulate how much the calories listed on the menu or on a restaurant's website can vary from what's actually on your plate when you sit down to eat. While the FDA does mandate that calorie counts are "reasonable" compared to the actual amount in the dish, most restaurants acknowledge that some variance occurs. 

Choose tracking-friendly foods

While menu calorie counts may not be exactly accurate, choosing tracking-friendly foods can make it easier for you to estimate and track what you're eating. For example, choosing a grilled chicken salad with dressing on the side can allow you to eyeball the amount of dressing that you put on your salad, as well as the amount of grilled chicken you're getting. Choosing a fried chicken chopped salad, however, would be tough—you don't know how much oil remains in the breading of the chicken, and it's impossible to tell how much dressing was used in the kitchen. 

Watch out for hidden ingredients

Fryer oil and salad dressing aren't the only sneaky high-calorie items that can be eaten unnoticed. Bread baskets, cheese, olive oil for dipping bread, drinks, coffee cream, and condiments can all increase your caloric intake and throw off your macro balance.

Evidation: Supporting you on every step of your health journey

Ready to make positive changes for your health? We're here to help. Here's how it works: after you download our app, we'll ask you if you'd like to share the health data you're already tracking with us (sharing is completely up to you, and you can stop sharing your health data with us at any time). We'll analyze the data you provide to develop personalized, content-based insights designed to support you as you work toward your health goals. Click here to download our free app and get started today.

Protein is vital for a number of bodily functions, including hormone production, muscle repair, healthy immune system function, and more. The amount of protein you need depends on many factors, including your physiology, health goals, and activity level. At Evidation, we're here to help you meet all of your health goals. Here, we'll explore how you can calculate your personal protein intake needs if you're working toward muscle gain.

Protein and gender

Gender can have an influence on protein requirements, but biological sex alone doesn’t determine the amount of protein that a person needs in order to gain muscle. While men typically have a higher amount of lean muscle mass than women, this isn't always the case. Individual protein needs can vary depending on muscle mass, goals, and life circumstances (for example, protein needs change during pregnancy and menopause). Men typically require more protein than women to gain muscle mass, but it's important to consider many factors to determine the right amount of protein for you.

Genes and the gym: How genetics play a role in building muscle

While your physical makeup is not solely determined by genetics, your genes play a significant role in your body's protein metabolism and ability to develop and maintain muscle mass.

Some genetic factors that can influence how much protein you'll need in order to gain muscle include:

• Muscle fiber composition: Muscles are mainly made up of two types of fibers: slow-twitch and fast-twitch. Each type is designed for different activities. Slow-twitch fibers are designed for sustained athletic efforts, like long-distance running or swimming, while fast-twitch fibers are designed for power and speed, and are used in activities like weightlifting and sprinting. The ratio of slow-twitch versus fast-twitch muscle fibers each person is born with varies from one individual to the next. The amount of slow-twitch (endurance) and fast-twitch (strength and explosive movement) muscle fibers you have influences the way your body repairs and recovers following a tough workout, which can influence the amount of protein you need to build muscle.
• Protein processing: Your genes can influence how well your body absorbs and uses protein. If your body is more efficient than others when it comes to digesting and using protein, you may not need a super-high protein intake in order to gain muscle.
• Body composition: People who have more lean muscle mass require more protein to both maintain and build muscle. If you naturally have a more muscular body type, you'll likely need to more drastically boost your protein intake in order to gain muscle than someone who has a less muscular body type.

Protein requirements for muscle growth: calculating your needs

You may need to go through some trial and error to figure out exactly what protein levels help you move toward your goals, but understanding general guidelines can be a good place to start.

It's recommended that adults consume .35g of protein per pound of body weight to maintain general good health. If you're physically active, it's recommended that you consume 0.5 to 0.9g of protein per pound of body weight. Many people swear by eating 1g of protein per pound of body weight to build muscle and help with satiety if you're eating a fairly low-carb diet. While this isn't a bad rule, it can take some time to work up to such a high protein intake.

Eating protein at the right time is just as important as eating protein in the right amount. If you want to build muscle, you'll want to consume 15 to 25g of protein immediately after your daily workout in order to stimulate muscle growth (this counts toward your protein total for the day).

Enjoying high-protein foods

Ready to boost your daily protein intake? We've got you. Try these foods to enjoy delicious meals while getting the protein you need to build muscle:

• Eggs (6.3g of protein each)
• Almonds (6g of protein per ounce)
• Pistachios (5.7g of protein per ounce)
• Chicken breast (26.7g of protein for half of a chicken breast)
• Cottage cheese (28g of protein per cup)
• Greek yogurt (20g of protein per 7-oz. container)
• Milk (8g of protein per cup)
• Lean beef (25g of protein per 3 oz. serving)
• Quinoa (8g of protein per cup)
• Ezekiel bread (6g of protein per slice)

Progressive overload: Making the most of your time in the gym

Once you start regularly eating a protein-rich, muscle-building diet, you'll want to make sure you're putting your hard work in the kitchen to good use fueling your workouts in the gym. Progressive overload—resistance training that gradually becomes more intense over time—continually challenges your muscles. When your muscles have to constantly adapt to new tempos, higher weights, or increased repetitions, you'll get to reap the benefits of your high-protein diet.

It's important to increase your strength training safely and gradually to ensure that your program meets you at the nexus of challenge and ability. Pushing yourself too hard can lead to burnout and injury. If you're new to strength training, working with a personal trainer can help you move through a progressive overload program at a pace that's appropriate for your needs. If you're experienced and ready to tackle progressive overload workouts on your own, you'll want to follow a workout program that increases time, weight, or workout intensity by 10% or less each week to keep you safe as your muscles grow.

At Evidation, we're here to help you hit your fitness goals

If you're ready to pump it up in the gym, we're here to support you! At Evidation, we analyze the health data you choose to share with us to provide you with personalized, content-based insights that help you make decisions to drive your health forward. We're excited to help you make the most of your health data. Click here to learn more about what we do and download our free app.

So many of us have been there: swearing to get back on track with our nutrition day after day, only to push it off until the next day, week, month... or year. It can be tough to get back on the straight and narrow after you've stumbled on the path to your goals, but all hope isn't lost. All wellness journeys have ups and downs, and learning how to overcome challenges and setbacks is key in moving toward your goals. Here, we'll discuss how you can make a sustainable return to healthy eating after you've had a lapse in following your nutrition plan, how you can stay motivated despite setbacks, and what you can do to reduce lapses and setbacks in the future.

Why can it be hard to stick to a nutrition plan?

You know you want to prioritize your well-being—so why can it seem so difficult to stay on track with a diet plan that you know will help you reach your wellness goals?

The short answer: it's complicated.

Our relationships with food tend to be multi-faceted, and can be influenced by experiences, cultural differences, genetic differences, stress levels, environment, and more. Time can also be a factor, as sticking to a nutrition plan often requires a lifestyle change, and this can be difficult to fit into your busy schedule. You might also find that you feel overwhelmed by a full food overhaul, leading you to throw your hands up in frustration. Or, your nutrition plan may not be the most sustainable choice for your needs (talking to a healthcare professional or registered dietitian can help you make sure you're on the right path).

No matter what your reason for falling off track, it's important to give yourself grace and remember that you're doing the right thing by keeping your head up and continuing to move forward. You're not alone—and you can do this.

1. Acknowledge and accept setbacks

Understanding where you're at—and how you got there—is an important part of getting back on track. It can feel disappointing, frustrating, or even scary to take a look at your current starting point, especially if you're further away from your goals than you were when you initially started working on your health and wellness.

Understanding what caused your setback can be the first step toward breaking unhealthy patterns. There's no need to harp on what went wrong, but understanding what caused you to stop moving toward your goals can help you avoid similar setbacks in the future.

Common setbacks when it comes to sticking to a nutrition plan include:

• Not setting aside enough time to grocery shop and prepare meals
• Emotional eating that takes you off of your nutrition plan
• Choosing a plan that isn't sustainable for your preferences, activity level, budget, or caloric needs

2. Revisit nutrition goals

Reassessing your caloric needs and your nutrition goals can be a helpful step toward getting back on track. If you initially chose a nutrition plan with the goal of rapid weight loss, it's likely that you're not getting enough food—or a wide enough variety of foods—to stick to your plan long-term.

Assessing your caloric needs, creating a weekly meal plan that prioritizes balanced nutrition, and sticking to a moderate caloric deficit (if you're trying to lose weight) can help you stick to the plan without making you feel deprived or leaving you prone to binge eating.

3. Re-establish a meal plan and routine

Preparation is the key to success when it comes to figuring out how to get back on track with diet. Creating weekly and daily goals can help you begin the process of building healthy habits that can help you move forward.

The key to creating a meal plan that works for you is finding something that's sustainable long-term. When you choose a sustainable option, you'll be able to stick with your plan after you meet your goals, allowing you to continue feeling your best.

Once you know the plan you'd like to stick to, spend some time each week planning out your meals. The more you're able to prepare, the more likely you'll be to stick to your plan. In addition to writing out your meals, set aside time to grocery shop and meal prep. Some people prefer to meal prep for the entire week in one go, while others prefer to prep two to three times each week. Your family's schedule and your personal needs should be taken into account when creating your weekly plans.

4. Finding motivation through small victories

When you look at your long-term goals, it can be easy to feel overwhelmed, especially after a setback that reestablishes your starting point. Finding small victories can help you build the momentum necessary to keep moving forward.

Small victories to celebrate can include:

• Adding a fruit or vegetable to each meal of the day
• Recording your food in your nutrition app for a full week
• Increasing your water intake each day until you hit your goal
• A boost in energy from enjoying healthy foods

Pausing a few times each day to take stock of what's going well can help to ensure that small victories are celebrated—not ignored.

5. Stay accountable with a support system

Working with others who have similar goals can help you stay on track, and can give you the encouragement you need to keep moving forward after a setback. If you have friends, family, or coworkers who are on a similar journey, talk with them about how you can support each other. Daily check-ins, meal prepping as a group, or grocery shopping together can all help you stick to your plan.

If you don't have anyone in your circle who is working toward similar goals, it can help to connect online or in-person with a support group of your peers. If you're working to lose weight, finding a weight loss support group can go a long way in helping you stick to your plan. You'll also be able to find support groups for specific nutrition plans, emotional eating concerns, and more.

6. Use technology to your advantage

Staying on track with your nutrition plan can be tough, and technology can help. Using apps to track your eating, activity levels, sleep, and even your mood can all provide you with valuable insights that point you in the right direction when it comes to becoming your healthiest self. Downloading apps is the first step in using technology to your advantage, but it's also important that you actually use the tools available. Enabling notifications can remind you to input your meals, water intake, and more.

It's key to record the good with the bad—try not to shy away from inputting your data after an off day. it's natural to ebb and flow when you're adjusting to a new nutrition plan, and seeing data points can help you evaluate what aspects of your plan are working well for you and where you may need to make adjustments.

With Evidation, you'll be able to put the health data you're already tracking to good use. We understand that it can be tough to aggregate all of your health data on your own, and that's where we come in. When you choose to share health data with Evidation, we'll use it to provide you with content-based insights for your specific needs, allowing you to make choices that move you forward.

Get started with Evidation

Consistency and sustainability are key factors when it comes to sticking with a nutrition plan long-term. It can be tough to figure out exactly what works for you, especially when you're tracking multiple points of data. At Evidation, we're here to make it easier to understand where you're at. With your permission, we use the health data you're already tracking to provide you with personalized, content-based insights that can inform your next steps. No matter where you are on your health and wellness journey, we're here to provide you with the support you need to keep moving forward.

At Evidation, our team is ready to support you through every step of your wellness journey. Click here to learn more about how our free app works and download Evidation today.

While healthy, reduced-calorie meals and exercise are the foundations for losing weight, adding low-calorie snacks for weight loss to your daily food intake can give you fuel to help tide you over between meals and help you feel fuller. In a healthy eating plan, one-third of our daily energy intake comes from healthy snacks.

When you visit a convenience store or supermarket, you'll probably find yourself bombarded and overwhelmed by the sheer volume of available snack products. However, many of these snacks are loaded with salt and sugar. The food and beverage industry spends nearly $14 billion every year to advertise snacks that are largely void of valuable nutrients, and over 80% of these products are sugary drinks, fast food, and candy. When perusing the snack-lined shelves, you'll find only a few healthy options.

To ensure you have healthy snacks available when you need them, planning in advance can help. Let's explore some of the reasons snacking can help with your weight loss goals.

Understanding the role of snacking in weight loss

Studies show snacks are an important part of a person's weight loss journey. High-protein snacks are particularly filling, and protein-rich snacks such as nuts or boiled eggs have been shown to help with energy balance.

High-fiber foods are useful for helping you feel fuller and more satisfied. In fact, an American Dietetic Association Journal publication showed that high-fiber snacks aid in weight control by curbing your appetite. In the same journal, a study found that people of average weight snack more frequently than people who are overweight or obese.

These studies demonstrate that snacking can play an important role in your path to weight loss, healthier living, and improved overall quality of life.

Characteristics of healthy snacks for weight loss

According to Harvard's School of Public Health, snacks are generally defined as any food eaten between primary meals. A satisfying snack should be enjoyable and alleviate hunger. The Harvard report suggests that snacking on whole foods containing whole grains, fiber, and protein gives you more satisfaction.

Best of all, you can choose healthy snacks based on whatever you're craving.

• Creamy: Yogurt, cottage cheese, avocado, hummus
• Crunchy: Seeds, nuts, raw veggies, apples, whole grain crackers
• Salty/Savory: Cheese, nuts, roasted chickpeas, nut butter (in moderation), popcorn
• Sweet: Dark chocolate with almonds, fresh fruit

When choosing snacks, think about quality rather than quantity. A small candy bar may seem like a good choice because it's small and often one bite, but it's likely loaded with calories and provides little to no nutrition. Worse, a snack like this won't make you feel full.

The snacks you choose should provide these benefits:

• An energy boost if you need to go several hours between meals
• Curb your appetite so you don't overeat when you have your regular meals
• Add adequate nutrition if you can't eat a full meal because of an illness
• Provide extra nutrients with foods such as nuts, veggies, or fruits

Snack portions should be just enough to satisfy you without filling you up so much that you won't be hungry at mealtime. For the ideal snack, aim for between 150 and 250 calories. For example, an apple with a tablespoon of nut butter or a slice of cheese with a few whole-grain crackers would fall into this category.

7 healthy snacks for weight loss

When compiling your grocery list, add these delicious foods for satiety, flavor, and nutrition.

1. Boiled eggs

Eggs are one of the best sources of pure protein. If you have some boiled eggs on hand, you can enjoy them as a healthy breakfast, sliced over a salad for a nutritious and filling lunch, or a delicious afternoon snack. Because of their high protein content, eggs are super filling. Another benefit is eggs are linked with lessened arterial stiffness, which is a heart disease risk factor.

2. Avocado hummus

You can buy pre-prepared hummus or make your own using iron-rich chickpeas, olive oil, tahini, and garlic. One tablespoon of hummus has a gram of fiber and just 36 calories, according to the USDA. Adding avocado to your hummus brings in the healthy fats you need, along with extra flavor and protein.

3. Fruits

If you're craving something sweet, one of the best fruit snacks for weight loss is grapes. Here's a nice twist: Freeze grapes for a crisp sweet treat. A cup of grapes has approximately 100 calories.

Other fruits are also excellent sources of vitamins and nutrients. For example, the USDA reports that a whole grapefruit has just 271 calories but provides 5 grams of fiber and 100% of your daily vitamin C needs.

4. Blueberries and yogurt

For a protein boost, you can't go wrong with yogurt. Specifically, Greek yogurt is high in protein, and adding some berries gives you beneficial antioxidants. Also, blueberries are sometimes called a superfood because they're loaded with nutrients.

These sweet little berries are low in calories, but they're some of the most nutrient-dense berries you can add to your diet. A cup of antioxidant-rich blueberries contains 3.6 grams of fiber, 16% of your daily value (DV) of vitamin C, 24 percent of the DV of vitamin K, and 22% of the DV recommended for manganese.

5. Nuts

Nuts aren't necessarily low-calorie snacks for weight loss because they're high in calories. However, numerous health studies show that nuts are filling.

Research also shows eating nuts in moderation—about 1/4 cup—doesn't lead to weight gain. In fact, nuts may actually help with weight loss. Also important, nuts provide an excellent balance of protein, healthy fats, and fiber.

6. Almonds

Most nuts are considered to be healthy snacks, and almonds are particularly popular. Best of all, almonds are on the list of healthy snacks to reduce belly fat, according to a review published in the journal Nutrients.

If you crave something sweet, consider having some antioxidant-rich dark chocolate with your almonds for a decadent treat.

7. Guacamole

This creamy Mexican-inspired dip isn't just tasty. Guacamole is also a great source of minerals and nutrients. When you eat guacamole, you get protein, healthy fat, fiber, vitamin C, beta carotene, vitamin K, and more.

It's OK to enjoy a few whole-grain tortilla chips or a whole-grain tortilla with your guacamole. But also keep veggies such as sweet red peppers in mind to add even more nutrients to your snacking. You can also spoon some guac over a bed of lettuce for a satisfying salad.

Conclusion: Snacking for Weight Loss

Now that you know the role snacking plays in weight loss, you can enjoy these nutritious and delicious foods without feeling like you're cheating on your diet. As a part of your healthy lifestyle and weight loss journey, nutrient-dense snacks add value to your quality of life.

With the Evidation app, you can track your healthy habits and learn more about living your best life. You can use the Evidation app as a valuable resource for making informed decisions about your diet and tracking healthy activities. Download the app today to start enjoying relevant content about nutrition choices.

Eating balanced and nutritious meals plays an essential role in maintaining optimal health and productivity. Healthy, well-balanced meals fuel the mind and body, and having a collection of recipes for eating well on hand will give you an edge when you create your weekly meal plan and head to the supermarket. The easy recipes and meal ideas we share below are sure to revolutionize your daily routines and meal planning.

Quick and nutritious breakfast ideas

1. Overnight oats with fruit and nuts

Overnight oats are an excellent breakfast option because there's no morning prep time. When you make overnight oats with basic pantry ingredients, this nutritious meal is also budget-friendly.

Best of all, oats are loaded with beta-glucan fiber, which may reduce heart disease risk and lower cholesterol levels. Adding some fruit or berries provides even more nutrition, while a handful of nuts on top of your cooked oatmeal gives your morning a nice protein boost.

Try this recipe.

2. Greek yogurt parfait with granola and berries

When you eat Greek yogurt for breakfast, you're giving yourself protein to get your day off to the best start. Additionally, yogurt is a calcium-rich food, and calcium is important for promoting bone health. Greek yogurt is also rich in riboflavin, vitamin A, B vitamins, and selenium.

Greek yogurt parfaits can be prepared in advance if you compile them in individual jars and stash them in the fridge. Adding granola gives you protein and fiber, both of which can make you feel fuller as you tackle your day. Also, studies suggest eating antioxidant-rich berries regularly may improve insulin levels and blood sugar.

Try this recipe.

Simple lunch recipes for busy days

3. Quinoa salad with veggies and vinaigrette

Most people know that a diet high in vegetables has many benefits. Vegetables can reduce the risk of heart disease and stroke, along with lowering blood pressure, reducing the risk of digestive problems and eye disease, positively impacting blood sugar, and even preventing some types of cancer.

This healthy lunch loaded with veggies is even more nutritious when you add nutrient-dense quinoa. Quinoa is an excellent source of protein, fiber, vitamin B6, and many minerals.

Try this recipe.

4. Veggie wrap with hummus and mixed greens

Hummus is a power spread and dip in Middle Eastern cuisine. However, this filling dip has gained widespread appeal as a healthy meal component and snack around the world. While hummus is tasty, it's also a versatile food packed with nutrients such as folate and iron. Additionally, hummus offers several health benefits.

For a quick and easy lunch, spread a veggie wrap with your favorite hummus. Then, top it off with nutritious mixed greens.

Try this recipe.

Flavorful dinner options for healthier evenings

5. Stir-fried tofu with mixed vegetables and brown rice

Tofu is a nutrient-dense protein and a favorite among many people who eat a vegan or vegetarian diet. However, tofu is also a nice option for meat eaters who want to enjoy a meatless Monday or just add more plant-based foods to their diet.

A stir-fry is easy to prepare, and pairing tofu with veggies and brown rice allows you to get a full meal on the table quickly. Choosing brown rice over white rice is another sound choice. Brown rice is a whole grain, so it's an excellent source of riboflavin (vitamin B2), folate, calcium, and potassium.

Try this recipe.

6. Grilled chicken with quinoa and steamed broccoli

Food cooked on a grill almost always feels like a celebration, but it doesn't have to be high in fat and calories to be delicious. Grilled chicken is a rich source of protein, which helps build and repair tissues while ensuring you maintain muscle mass.

Quinoa is a fiber-rich food that also has protein. Add broccoli to this delicious meal and it's well-balanced with plenty of fiber, vitamins, minerals, and bioactive compounds.

Try this recipe.

7. Chicken and vegetable stir-fry with rice

Chicken is a go-to meat in many households. It tends to be an affordable meat option, and it works well with all types of vegetables and grains.

A stir-fry made with chicken and vegetables is perfect when served with any type of rice. Consider brown rice for the extra nutritional benefits we mentioned above. Plus, brown rice contains flavonoids and phenols, which are antioxidants that protect our bodies from oxidative stress.

Try this recipe.

Healthy snack ideas to keep you energized throughout the day

8. Apple slices with almond butter

Snacking can make you feel more satisfied throughout the day, and apple slices with almond butter will help you get over that afternoon slump. Apples are loaded with nutrients, and they're also an excellent source of fiber.

Almond butter provides a variety of micronutrients, but most importantly, this creamy nut butter is known for being high in vitamin E.

Try this recipe.

9. Trail mix with nuts, seeds, and dried fruits

Trail mix is hugely portable, with ingredients that are largely shelf-stable. While trail mix is loaded with nuts, you can also make trail mix with seeds and a variety of dried fruits.

The nuts and seeds in trail mix have a lot of protein, an essential nutrient for tissue repair, muscle growth, and immune health. Dried fruit adds flavor and sweetness, along with its own nutrients.

Try this recipe.

Plant-based recipes for a meatless meal rotation

10. Lentil soup with crusty whole-grain bread

Lentils are an excellent low-calorie source of fiber and plant-based protein. In the wintertime (or any time!), a bowl of soup is a comforting dinner choice. Lentil soup is a delicious option for an easy plant-based meal.

You can cook lentil soup in your slow cooker and dinner is ready when you get home after a busy day. Alternatively, for a quick and easy supper, cook lentil soup in your pressure cooker.

Try this recipe.

11. Vegetable stir-fry with tofu and noodles

In addition to being a protein-rich food, tofu also has other health benefits. For example, a 2023 systematic review of almost 50 studies found that people who eat plenty of fresh fruits, vegetables, and soy products are at reduced risk of breast cancer and other cancers.

Nutrient-dense vegetables such as broccoli and carrots add some crunch to a tasty stir-fry. For noodles, you can choose soba noodles made with buckwheat flour or Japanese udon noodles for a whole wheat option.

Try this recipe.

Your health goals and Evidation

Recipes for eating well give you a great start to living a healthy lifestyle. Long-term maintenance of a well-balanced diet adds value to your overall health and well-being. You can take these healthy recipes to another level by experimenting to find alternatives that work for you. Consider also including friends and family by sharing these recipes to foster a sense of community.

Pairing the Evidation app with other apps allows you to track your food intake. Also, with the Evidation app, you can earn points and rewards for your other healthy habits, including tracking mood, sleep, and activities. Download the Evidation app today to begin your journey to healthier living.

When it comes to a weight loss diet plan for men, there are no quick-and-easy solutions. Sustainable weight loss takes time and planning, which can be a challenge for people with busy schedules. The key to making sure you have nutritious meals that promote a weight loss journey is having access to easy recipes and information.

Below, we share five delicious recipes that are low in fat and calories but loaded with flavor. Additionally, technology can factor into your weight loss and healthy eating plan. With Evidation's app, you can track your healthy activities and gain access to helpful articles and even more recipes. Let's dive in and learn more about a healthy diet plan for weight loss.

Understanding the basics of weight loss and nutrition

Is there a secret to losing weight? Not really. However, the short answer is this: If we want to lose weight, we need to create a caloric deficit. Essentially, this means if you burn more calories than you ingest, you'll probably lose weight. Nutrition and weight loss involve a combination of a balanced eating plan, regular physical activity, and lifestyle modifications if needed.

Benefits of following a structured diet plan for weight loss

Many of us find ourselves eating on the run. This can often mean grabbing a high-calorie protein shake if we don't have time to prepare a healthy breakfast. Or worse, passing through a drive-through for calorie-laden breakfast meals.

When you plan well, it's easier to stick to your healthy eating plan to lose weight. Planning your meals a week (or even just a few days) in advance will help you ensure you're ready to tackle your busy days and still lose weight.

Nutritional requirements for weight loss goals

An effective weight loss plan has plenty of fresh vegetables and fruits. In fact, studies show that increasing vegetable and fruit intake can reduce waist circumference, lower overall body fat percentage, and even lower body mass index (BMI).

Increased protein may promote healthy weight loss as well, and protein is an important macronutrient for making you feel fuller. Equally important, diets high in protein may help preserve muscle mass during the process of losing weight.

Whole-grain foods may help lower cholesterol, along with lowering the risk of stroke, type 2 diabetes, and heart disease. Making simple substitutions can make a big difference in a diet plan for weight loss. For example, choosing brown rice over white rice is a great option because brown rice is higher in fiber. Adding beneficial fiber to a weight loss diet plan for men plays an important role in elimination, but high-fiber foods also make you feel fuller, which may help aid in your weight loss.

How can technology play a part in a Weight Loss Diet Plan for Men?

Using an app such as Evidation can provide significant support in your weight loss journey. Evidation can help you track your sleep and physical activity, and these metrics are useful for identifying patterns and potential improvement areas.

Additionally, Evidation can give you personalized insights with daily check-ins. Exercise and movement play an important role in weight loss. With Evidation, you can monitor your daily step count and total active minutes for the week. If you're motivated by rewards (and most of us are!), Evidation has rewards for completing health-related activities.

Easy Recipes for a Men's Diet Plan for Weight Loss

If following a diet for weight loss is one of your goals, you won't go wrong including any of these delicious recipes.

1. Chicken and vegetable stir-fried rice

Servings: 2

Calories per serving: 728

‍Ingredients

• 2 chicken breast without skin or bones, cut into half-inch pieces
• 2 cups  prepared rice (brown rice is even better)
• 1 cup frozen mixed vegetables
• 1 large egg
• 1 garlic clove, minced
• 1 Tablespoon butter
• 3 teaspoons olive or sesame oil
• 1 Tablespoon reduced-sodium soy sauce (or tamari)
• Salt and pepper to taste

Directions

1. Whisk 1 teaspoon of oil with the egg in a small bowl.
2. Season the chicken bites with salt and pepper.
3. Add 1 teaspoon of oil to a large wok or skillet over high heat.
4. Add the chicken to the skillet and stir fry until the meat is done. Remove the chicken and set it aside.
5. Add the rest of the oil to the pan and stir-fry the frozen veggies for about two minutes, just until they're tender.
6. Add the garlic and stir for no more than 30 seconds.
7. Push the stir-fried veggies to the side of the pan or wok.
8. Pour the egg mixture into the center of the pan and scramble the egg.
9. Stir in the butter until it's melted.
10. Add the rice and cooked chicken to the pan, tossing to combine.
11. Serve with soy sauce or tamari if desired.

2. Broccoli feta omelet

Servings: 1

Calories per serving: 396‍

Ingredients

• 2 eggs, whisked
• 1 cup broccoli, chopped
• 2 Tablespoons crumbled feta cheese
• ½ Tablespoon cooking spray

Directions

1. Coat an omelet pan or nonstick skillet with cooking spray. Heat over medium heat.
2. Add the chopped broccoli to the pan, sauteeing for 3 minutes.
3. Combine the feta cheese and eggs in a bowl and whisk.
4. Add the eggs and cheese mixture to the pan, stirring it in with the broccoli.
5. Cook the omelet for 3-4 minutes on one side, then fold it in half with a spatula.
6. Cook for an additional 2 minutes or until thoroughly cooked.

3. Quick berry oatmeal

Servings: 1

Calories per serving: 195‍

Ingredients

• 1/2 cup fat-free milk
• 1/4 cup quick-cooking oats
• 1/2 cup frozen berries
• 1 Tablespoon nuts, finely chopped (optional)

Directions

1. Place all ingredients except the nuts in a microwave-safe bowl.
2. Cook for up to 2 minutes until the oatmeal is hot, stirring halfway through cooking time.
3. When the oatmeal is finished, top it with chopped nuts if desired.

4. One pan chicken dinner

Servings: 2

Calories per serving: 447‍

Ingredients

• 2 chicken breasts, boneless and skinless
• 1 bunch asparagus with tough ends removed
• 12 miniature potatoes, sliced into 1/4-inch slices
• Seasoning blend spice mix
• Salt and black pepper
• Olive oil spray

Directions

1. Preheat the oven to 400 degrees.
2. Spray a sheet pan with olive oil spray.
3. Arrange the potatoes, chicken breasts, and asparagus on a sheet pan.
4. Spray the chicken and veggies with olive oil spray.
5. Generously season the chicken breasts with the seasoning blend.
6. Season the vegetables with salt and pepper.
7. Bake until the chicken is fully cooked and the potatoes are tender, about 25-30 minutes.

5. Poached egg and avocado toast

Servings: 1

Calories per serving: 380‍

Ingredients

• 1 Tablespoon white vinegar
• 2 eggs
• 2 slices thick whole-grain bread
• 1/3 avocado
• Salt and black pepper

Directions

1. Poach the eggs using your desired method.
2. Toast the bread and mash the avocado atop the toast.
3. Top the avocado with a poached egg.
4. Season with salt and black pepper

Conclusion

The foundation of a successful weight loss diet plan for men begins with creating healthy recipes during National Men's Health Month and throughout the year. The five recipes we feature here are simple but delicious, giving you nutritious meal options for every meal of the day. When you incorporate these recipes into meal plans, you'll be well on your way to a healthier diet and overall improved well-being. Download the Evidation app to learn more about making informed dietary choices.