New recipes

The Daily Meal Community Posting Is Up and Running

The Daily Meal Community Posting Is Up and Running

If you’re a contributor to The Daily Meal, as recently as a few weeks ago you may have experienced a few technological issues while posting articles, recipes, and reviews to the site. We’d like to take a moment to apologize for any difficulty you may have had, and to let you know that contributor posting is back! We love our contributors, and we’ve been working hard to make sure that the submission process works and is as easy as possible. We value community posts and we are looking forward to your fantastic recipes and interesting articles about all things food and drink!

Just a friendly reminder about how to post: if you’re already a member of the community, all you have to do is click “Review a Restaurant,” “Write an Article,” or “Share a Recipe.”

If you’re new to The Daily Meal community and haven’t posted before, don’t worry! It’s easy. All you have to do is “Sign In” on the upper right hand corner of the homepage and choose “Join” and “Sign Up Using an Email Address.” Enter your user name, create a password, upload a photo that’s less than 500 by 500 pixels, and fill in the code to be able to “Join The Daily Meal.” After you’ve pressed the red button, the screen will prompt you to link your social media accounts to the user profile; if you do not want to do this, press “Not Now.” When your profile loads, choose “About Me” from the menu on the left hand side to fill in a bio.

What can you contribute? Restaurant reviews, bar reviews, personal essays related to food and drink — whether that means through the lens of entertaining, traveling, or making food in your own kitchen!

To submit a restaurant review, click “Review a Restaurant” and search for the restaurant. When your chosen restaurant appears, click “Add a Review or Comment.” Fill out all required fields, noted with a red asterisk. Be sure to include why you went, the chef’s name, and just generally set the scene. Then share the meal. Tell us what you ate, and describe the taste, sounds, and smells. Did you like it? We’re dying to know. Write with personality and color to better acquaint the reader with your experience. Lastly, tell us why it matters! Be sure to sum everything so that the reader can discern whether this restaurant is a hit or miss. Photos are a great way to illustrate the setting and document presentation, so don’t skip adding those as well! Make sure your photos are 670 x 400 pixels and less than 100 MB. An easy (free) site for cropping photos is PicMonkey.com. For more tips on writing restaurant reviews check out this how-to-guide.

Dying to share your go-to cabernet or disappointed in your sommelier’s dinner pairing? We want your input! To review a bottle of wine, click the “Wine” subcategory under the “Drink” tab. Search for the bottle in the “World of Wine” search bar at the top of the page, click your bottle, and choose “Review This Wine.” Be sure to only review wines you’ve tasted.

Want to submit your grandmother’s cake recipe? We can’t wait to check it out! We’re also pining for your favorite spring cocktails, your tried and true juice recipes, and your go-to margarita mix. To submit a recipe, click “Share a Recipe,” and fill out every section, especially the ones denoted with a red asterisk. Check out our recipes section and publish your original or slightly tweaked favorite recipes. Make sure you are thorough and include all ingredients and utensils. Use exact measurements so all of us who aren’t top chefs can recreate your favorite creations. And lastly, make sure to include the directions in the directions sections and the ingredients in the ingredients section. That may seem self-explanatory, but some of us need reminders. For more tips on writing recipes check out this how-to guide.

To add photos to your recipes, email our recipes editor, Milagros Cruz, at m[email protected] so she can grant you permission to upload images (you’ll only need to do this once).

For anything else, just post a community story. From family food traditions to your food tour experience of a foreign country, we want to hear about it.

So welcome back. Start posting. We can’t wait to hear from you.


How This Vegan Meal Plan Works

Below you&rsquoll find a 7-day meal plan that covers plant-based breakfast, lunch, dinner and snacks.

Here are a few notes about how this plan works:

  • Most days, lunch is going to be leftovers of the previous night&rsquos dinner. This makes things easy, saves time and is great if you need to take lunch to work. Simply pack up the leftovers when you make dinner and you&rsquore all set.
  • If you follow the meal prep list below, you should be able to have dinner ready each day in less than 45 minutes.
  • This meal plan works well for two people but can be adjusted to suit one or more.
  • This meal plan is approximately 2000 calories per day and works well for active individuals. If you need more calories, add one of the recommended extra snacks or increase portion sizes. If you need fewer calories, omit the snacks or reduce portion sizes.
  • This meal plan is whole food-based and uses minimal processed vegan alternatives to animal-based foods. There is nothing wrong with enjoying these foods on occasion and they can certainly be helpful when you&rsquore just starting out with a plant-based diet, but for this meal plan, for the most part, we&rsquoll be focusing on simple, whole foods, prepared at home. You will find vegan sausage as part of a breakfast skillet recipe and I also use vegan protein powder in my smoothie recipes but other than that we&rsquoll be sticking to whole foods.
  • If you don&rsquot like cooking from recipes, check out my no-recipe required meal ideas for alternative lunch and dinner ideas. You can also review my vegan meal prep posts for ideas.
  • You&rsquoll find a ton of alternative breakfast, lunch, dinner, snack and dessert ideas listed below the one week meal plan.
  • If you&rsquore new to cooking and preparing most meals at home, I recommend starting the meal plan during a week when you don&rsquot have too much else going on. This will allow you time to learn and cook without feeling too overwhelmed.

2. Blue Apron

Starting at $7.49 per serving, take $100 off across your first 5 boxes

Strap on your aprons, it’s time to get cooking with a kit that will make you feel like a master chef in no-time.

Blue Apron was one of the first meal kit companies to hit the market, and it has continued to be ultra-popular — for good reason. Their ingredients are full-sized and appeared insanely fresh. I chose the harissa chickpea shakshuka with pita and the pesto chicken pasta as my meals and received full cans of tomatoes, chickpeas, a whole bag of Brussels sprouts, a full bulb of garlic and the most beautiful large green pepper I’ve seen.

What’s a meal without wine? For those who know little about pairings, and for a home sommelier who wants to try something new, the meal kit service also doubles as a wine guru, offering a wine pairing subscription on their site.

For a healthy and hearty meal, I went with the shakshuka with za’atar pita. As promised on the recipe card, the meal took roughly 30 minutes to prepare, and only used two pans — one for the meal and one to toast the bread, although I’m sure you could use a toaster oven if you have a lack of pans or burners. The shakshuka was a different recipe than I was used to, but thanks to the packet of za’atar seasoning and the fresh mint and feta cheese that came with it, it tasted pretty darn close to needing a passport.

The rest of the Blue Apron offerings look to be just as filling and have full-sized ingredients. It’s ideal for feeding a hungry family, or for the culinarily-inclined who like to know exactly what ingredients they are using and from where they came.

  • Full-sized ingredients, super fresh produce and makes large portions
  • A bit more in-depth cooking, with great tasting results
  • Offers a wine subscription box as well, to pair with your cooking creations
  • Perfect for a hungry family or those who want to spend more quality time in the kitchen

When I first started this project, I felt like my time was wasted if I made something I wasn’t proud of. Now, I fail more than I succeed because these morning moments aren’t about the work. Rarely do I make something I like on the first go, but I’ve learned to embrace that I’m doing it for the process, the joy, and the calm it brings to my day. Whether the art is good or bad? That’s not the point. The process is the point and it keeps me coming back day after day.

Rarely do I make something I like on the first go, but I’ve learned to embrace that I’m doing it for the process, the joy, and the calm it brings to my day.

I started this practice as a way to get my hands busy and invite play into my daily routine. I’m sticking with it for the happiness, learning, and peaceful pace it brings to my days. My wish for you is that you too find a practice—something just for you—that brings you joy, purpose, and peace in the days ahead.

Jill Elliott is a creative consultant, strategist, and thinker constantly seeking inspiration and balance. As a writer, artist, and founder of The Color Kind she seeks to inspire others to live creatively every day. She can often be found making art and messes alongside her 8-year-old daughter and Goldendoodle puppy.


Tasty Post-Run Smoothie Recipes

Finishing a run means a hot, sweaty, thirsty, hungry body in need of a shower and a replenishing meal. Getting nourishment in right away is very important in the immediate moments following your run. Carbohydrates and protein taken in post workout are better processed and utilized by your body.

While most know eating as soon as possible after you finish is advised, it often fails to actually happen. You're hot, tired and all you want to do is kick off your shoes and lie on the floor. Getting into the kitchen to prepare and cook a meal can seem like a daunting effort.

It is also likely that your stomach is feeling pretty jostled and your appetite is low. For these reasons, opting for liquid recovery is ideal you can prepare it in minutes, cool the body, sip as you stretch and get a concentrated amount of nutrients quite easily.

When making a recovery drink, make sure you have a source of carbohydrates, protein and add in extra nutrients as you can, such as fiber, omegas, antioxidants, electrolytes, and more. It is also important to note that short, easy efforts may not require an indulgent milkshake-style recovery drink, so you should tailor your beverage's nutrition and the portion to what your body needs. Try one of the following examples after your next run.

• Snicker-ish: Blend together ice, almond milk, chocolate whey, dates and a banana.
• Oatmeal Cookie: Blend together oat milk, cinnamon, almond butter, maple syrup, and vanilla protein powder.
• Powerhouse: Blend kiwi, zucchini, almond milk, vanilla protein, dates, pumpkin seeds, coconut meat, avocado and cacao powder.
• Pumpkin Spiced: Blend roasted or canned pumpkin, maca, coconut milk, coconut oil, maple syrup, vanilla protein, cinnamon, cardamom and nutmeg.
• Energizer: Blend espresso, milk, ice, honey, collagen, cordyceps and cayenne.
• Lean Green: Blend spinach, almond milk, moringa, pea protein and banana.
• Daily Harvest Chocolate Blueberry: a great option if you don’t feel like creating your own smoothie blend—just add milk and protein then blend.
• Lifeway Kefir Minis: Keep it simple with this gut friendly blend of berries of protein rich kefir. Great for after short workouts or when you plan to have a full meal soon.


The Daily Meal Community Posting Is Up and Running - Recipes

Price And Nutrition Tracking System

Note for Current Users - DB Changes when Upgrading

Changes to the database schema have been made recently (2020-04-13) and when upgrading from older versions you will need to migrate your database by running './manage.py migrate' - see the "Schema Changes" subsection below for more details.

PANTS is a self-hosted, open-source nutrition tracker and a tool for nutritional data analysis of ingredients and recipes. It can be run on your own computer or as a multiuser web service (e.g. for use by a dietician/trainer/researcher and their clients).

As well as tracking daily calories etc, PANTS is designed to make it easy to compare and optimize recipes which form a regular part of your diet a key feature is the ability for recipes to be components of other recipes.

For example a dough recipe and a filling recipe can both be components in a pie recipe you can clone the pie recipe with alternate fillings to compare the nutritional values of the alternatives. Any changes to the dough recipe will be reflected in the data for all of the pies. These "meta-recipes" can also be used to provide an "average" breakfast/lunch/snack/etc for meal and diet planning.

PANTS is under active, daily use by the author so updates should be fairly frequent. On the other hand, the code tends to be quick and dirty as new things get added because the author wanted to use them ASAP while cooking his dinner.

It is currently not recommended for non-technical users basic familiarity with Django is useful.

In particular PANTS is designed for:

  • Tracking the calories and other nutrients in your food, especially things cooked frequently.
  • Storing a list of recipes, and determining the cost and nutritional values of a recipe. This includes recipes which are used in other recipes (recursively) e.g. a dough recipe and a filling recipe can both be components in a pie recipe.
  • Comparing the cost and nutritional values of different ingredients or recipes (e.g. "What food has the most protein-per-dollar?", "Which of these recipes has the least calories but is still high in fibre?").
  • Long term dietary planning - working out which ingredients or recipes you want to include regularly in your diet, based on cost and other factors.
  • Tracking takeaway/restaraunt meals or prepackaged snack foods (rather than stuff you prepare yourself from basic ingredients)
  • Determing the best place to buy a shopping list of items (cost is not designed to be updated regularly or automatically, it is there for long-term planning).
  • Comparing the cost of ingredients across different regions.

There are 4 basic sections of the system:

Ingredients Generic ingredients, like "Rolled Oats", "Green Split Peas", "Skim Milk", not any particular brand or store. You can compare relative data such as Protein per Joule or Fibre per Dollar on the ingredients pages. Recipes A collection of ingredients and/or other recipes, showing the combined nutritional value and cost of each serve of the recipe, as well as the relative per-calorie and per-dollar values. Diary Record of food intake compares the total to your target and also shows how much each food contributed to your total for the time period. Targets Minimum and Maximum nutritional and cost values you are aiming to reach each day. As well as daily targets you can also set targets for particular meals (e.g. a pre/post workout meal), or special days.

Other Feature Notes and Tips

Ingredients and recipes can be given multiple tags for easier searching and analysis this makes it much easier to (for example) compare the fibre per calorie in different vegetables or the calories per serve of different dessert.

Recipes can also be "flagged" to mark them as untested, tested and working, requiring further improvement, outdated, etc.

Repurposing Recursive Recipes

As recipes can include other recipes, this can be used for other analysis and planning purposes.

For example. an "average breakfast" meta-recipe which just contains one of all the other breakfast recipes divided by the number of serves this provides an average breakfast which can be used for planning. This can be combined with other "typical meal" meta-recipes to make an "average day" overview which can be used as a meal plan.

This can also be used as a sort of "variables" in other recipes, e.g. if you sometimes use normal flour or gluten free flour, a "flour" recipe can be created which can be used to toggle between them with one change which effectively toggles the ingredient in multiple recipes at once.

PANTS doesn't make assumptions or guesses It is preferable to show no data instead of wrong data. If an ingredient has something missing (e.g. no fibre listed, no prices), any derived statistics will also be missing (e.g. no fibre-per-kj, or no protein-per-$ if there is no price). This also means that recipes which use that ingredient will not show a value for the sum of fibre in that recipe until all ingredients have that data entered in. PANTS doesn't assume everyone sleeps at midnight Diary shows breakdown of nutrients by both calendar day and 24-hour periods, so it can be used by shift workers or those with irregular sleep cycles. Recipes update Diary doesn't change Diary entries are "crystallized" (future changes to a recipe do not affect past entries). On the other hand, changes to an ingredient/recipe immediately show up in any recipes which use them. Once-off Diary entries Diary entries do not have to be linked to a specific ingredient/recipe, one off diary entries can be created with manual nutritional data e.g. when going out for the night and you can only guess how many calories are in dinner. Per-user and global data Ingredients and Recipes added by the admin are visible to all users (but not editable by them) Normal users can also enter in their own Recipes and Ingredients, which only they have access to (sharing may be added in a later version). Progress/Percentage bars Once your default target is set, it will be used to compare against ingredients/recipes you view so you can see how much % of your daily intake that recipe/ingredient will satisfy. On most pages, Green/Yellow/Red bars indicate how much of the daily target's minimum/maximum are accounted for Purple progress bars are used to show percentage out of the current total, or amount compared to the highest value in a list of recipes/ingredients. Micronutrients All Australian standard nutritional data is stored (e.g. sodium and saturated fat) but not everything is shown in all views by default. There was support for micronutrients such as individual amino acids which was removed as part of a DB schema change but this is planned to be readded in a more stable way (see roadmap for details).

It is highly recommended that PANTS is installed in a virtualenv, and comes with a requirements.txt for pip:

These will be installed automatically via pip:

The environment variable "PANTS_DJANGO_SECRET_KEY" needs to be set for PANTS/Django to start.

The exact place to set this will depend on the OS and environment you are using. For hosted infrastructure such as AWS or Heroku this can be set in the instance settings for local installs you can set it as part of the virtualenv activation script or as a variable on the account of the user who will be running it:

You can generate an appropriate secret key from the SHA1 of any randomly chosen phrase or file:

Warning The Django Secret Key is used to generate session tokens and other cryptographically important things. Keeping it in an environment variable makes it easier to have seperate, secure secrets on different installations. If someone knows the secret key it may be possible to login as admin users and mess with things, so keep it secret.

Setup 2: Migrations and Admin User

Finally you will need to run initial migrations and create an admin user who can log in and create the initial ingredients, recipes etc:

To run the server locally and access it via a browser:

The author's ingredient data (about 200 ingredients as of 2019) can be imported from a fixture with this command:

This command should only be run on an empty/new database, to avoid overwriting any entries you have already created

You will need to log in as an admin user (at http://127.0.0.1:8000/adminbackend/ ) to start creating initial ingredients, and then recipes which use those ingredients (and recipes which use those recipes. )

The about page will show some basic DB stats, including the count of ingredients which are missing nutritional data and other potential issues.

No ingredients/recipes need to be created to start using the diary (although every entry will have to have all its data added manually if there are no recipes or ingredients to use).

TODO this needs to be documented for API consumers.

This is a work in progress as of 2020-04-13. Documentation will go here when it's implemented for all major models. It is located at /api/1/ (i.e. http://127.0.0.1:8000/api/1/ on a local server).

PANTS grew out of a spreadsheet I was using in early 2017 to do nutritional analysis of different foods, looking for the best ratios of protein and fibre to calories and cost.

I wanted to add recipes which combined different ingredients and this became so cumbersome I realised it would be easier to do in a DB and started the project in Django, importing the initial set of ingredients from the spreadsheet. Soon I also realised since I was entering in all my recipes here it would also be easier if I used it as my daily calorie counter and added that as well.

For all changes mentioned here, your database must be migrated by running the following commands:

No further user input or manual conversion should be required. The details below are mostly for background.

Recipe and Ingredient can now be linked to an "owner" (user) - user created recipes and ingredients through the API will be owned by that user. Only the logged in user can see/edit things they own.

"Global" recipes/ingredients with no owner are visible to everyone, and only editable by admin (i.e. no change from previous versions)

2020-04-02 Each Recipe and Ingredient may now have an "Introduction" and "Notes" - these are freeform text fields that are simply displayed at the start/end of the detail page for the recipe or ingredient. 2020-03-20 (v0.93)

Following on from yesterday's changes, Price has now been fully detached from Product. This update also changes Prices to require an Ingredient set (during the migration, this was optional to allow data to be migrated automatically).

If there are errors applying this migration it is probably because there are Price objects which don't have an Ingredient. The last version should have converted all the old ones automatically, and converted any new ones created in the admin when they were saved. However, if by some chance you have any corrupt prices not linked to an ingredient, these will have to be deleted for the migration to work.

The product model still exists, but is now deprecated it has no current purpose except to associate brand names with ingredients. If you don't care about that, products can be all safely deleted via the admin interface (use the checkbox to "select all" and then drop-down action box to "delete selected"). They should not be any performance effects from leaving them there, as no calculations use products anymore.

Prices are changing from being attached to a Product to directly being attached to Ingredient, to simplify both the user interface and the code.

As of this version, Price is attached to both Product and Ingredient. Ingredient will be set automatically from the Product.

Future versions will make Price settable via the Ingredient section of the admin interface rather than Product.

Recipe Flags added. These differ from Tags in two ways - each recipe can have only one flag, but flags are much more visible (being shown in lists etc).

The intended use case is to mark recipes which are OK for general use to differentiate them from recipes which aren't working and need further changes and testing, or outdated recipes no longer recommended. However, they can be used for whatever the admin wants.

Also, tags for Recipe and Ingredient can now have a brief text description which is shown in list view when that tag is selected.

Recipe Components now have separate "servings" and weight" to bring them in line with the way all other models work (previously, "weight" was interpreted as number of serves if connected to a recipe).

This fixes various issues, including data entry errors from overloading one field to have two meanings and allows a lot of the code between ingredient/recipe/diary to be simplified.

Existing recipes will be converted to this new system by recipes/migrations/0018_auto_20190908_0152.py when the migrate command is run.

After the nutrient model was merged into Ingredient, Product lost it's ability to have separate nutrient data, and it was just a redundant way of linking prices to ingredients, which is now done directly.

The product model still exists in the admin, but currently has no purpose except to associate brand names with an ingredient. It may be used again in the future for storing further data about a specific branded product.

Collections Never properly implemented need for this is reduced by heavier use of tags, creative use of recursive recipes (e.g. a "daily meal plan" as a "recipe"), better frontend comparison tools and CSV export to spreadsheet for doing analysis there. Plots Recipes/Ingredients now have a CSV export button, use that to create charts externally via a spreadsheet. Amino Acids The original design could handle detailed micronutrient stats (including individual amino acids, minerals, EFAs, fibre types) but when the nutrients object was merged into ingredient this was dropped. It was rarely used, but may be readded when the nutrient_data class/cache system is reworked to be less kludgy - see TODOs

As mentioned earlier the code contains many crufty bits because many features were added quickly when immediately required.

In particular, sets of "nutrition data" are often passed around as a dict with a few specific sets of keys (specified in settings) and there is an ongoing project to convert this to a class that manages it in a sane way, handling all comparisons, additions and per-weight calculations sensibly. A lot of future work is on hold pending this tech debt cleanup to be completed.


Delicious, Fun, Sneaky Flaxseed Recipes

1. Vegan Spicy Black Bean Quinoa Burger

Smoky black beans, quinoa, flaxseed, and spices give this burger the perfect vegan touch.

Crispy on the outside and tender on the inside, this burger is exactly what a veggie burger should be.

2. Vegan Lentil Quinoa Loaf

You seriously won’t miss the meat in this hearty, comforting “loaf” recipe.

Flaxseed and walnuts deliver a dose of healthy fats, veggies give it an antioxidant boost, and quinoa and lentils add fiber.

It’s topped with a delicious tomato glaze that’s way tastier than traditional ketchup.

3. Peanut Butter Protein Cookie Recipe

Here’s an amazing peanut butter cookie recipe that’s packed with protein. But these cookies – which contain ground flaxseed – so delicious that you’d never know for a second they were healthy.

They’re the perfect mix of crunchy edges, soft middles and chewy peanut buttery goodness

4. Chia Flax Hot Pudding

If you’re looking for a healthy, comforting meal to warm you on a cool morning, try this chia flax pudding.

Paleo-friendly and gluten-free, it serves up protein, healthy fat, and fiber to keep you feeling full.

5. Cranberry Pistachio Energy Bites

These flavorful energy bites make a the perfect grab-and-go snack.

Simple, healthy, and no-bake, you’ll benefit from the staying power of chia and flax seeds, nuts, and oats.

6. Super Easy Buddha Bowl

Full of colorful veggies, this super easy Buddha bowl lives up to its name, making a quick and easy lunch or dinner.

Flaxseeds and nutritional yeast add a healthy boost to this delicious and easy one-dish meal.

7. Flax Almond Meal Banana Muffins

These muffins offer total yum in a healthy little package.

Pack one of these healthy treats in your lunch bag to help get you through the afternoon slump.

Flax and almond meal replace refined white flour to give these muffins a hearty, protein-rich bite that will keep you feeling full till dinner.

8. Paleo Beef Meatballs

This is a great basic meatball recipe with a simple swap of traditional breadcrumbs for a grain-free version with ground flaxseed, almond flour, coconut flour, and shredded zucchini.

Make these paleo meatballs for an Italian feast over zoodles and marinara sauce.

9. Fiber Starter Breakfast Bowl

Swap out your nutrition-deficient cereal for this hearty fiber-packed, gluten-free choice instead.

It’s a great way to kickstart your energy each morning and keep you feeling full till lunch.

10. Homemade Flaxseed Hummus

Sneak omega 3s into your diet with this unusual hummus recipe – yes, it’s different, and yes, it’s definitely delicious.

It makes a healthy, protein rich snack if served with veggie sticks.

11. Spiced Flaxseed Schnitzel Bites

This simple, uncomplicated recipe is made with just a few tasty ingredients – but the taste is pure wow.

Ground flaxseed and spices make a crispy coating for chicken bites. You’ll want to keep this recipe on repeat.

12. Vegan Cinnamon Oatmeal Quinoa Pancakes

Make a stack of these pancakes for a hearty breakfast or (my favorite) shake up your dinner routine with breakfast for dinner.

Mellow, a little sweet, and delicious, these pancakes work well topped with bananas, berries, coconut flakes, or any other healthy toppings.

13. Pumpkin Flax Granola

This nutrient-packed granola recipe is loaded with good-for-you ingredients – oats, pumpkin seeds, flax seeds, coconut oil, coconut flakes – and is sweetened with honey.

It’s crunchy, chewy, clustery, and so satisfying!

14. Carrot Cake Quinoa Breakfast Cookies

Technically not real cookies, these nutritious little cakes will fool you.

They taste every bit as good as carrot cake, yet are stuffed with nutritious ingredients, including a flax egg.

15. Two-Ingredient Quinoa Crust

Looking for a naturally vegan, gluten-free, and nut-free tart or pie crust?

This delicious 2-Ingredient Quinoa Crust has a fairly neutral and nutty taste that works for both sweet and savory dishes.

16. Easy Baked Paleo Chicken Tenders

These healthy and delicious chicken tenders are a far cry from the ones served at fast food restaurants.

Coated in almond flour, flaxseed meal, and spices, you’ll want to make these paleo chicken tenders for lunch and dinner.

17. Flourless Banana Bread Muffins

There’s plenty to love about these flourless muffins.

They’re whipped up in the blender in under 5 minutes, are gluten-free, sugar-free, and everyone in the family will love them.


How to Build Your Protein Bowl

A power bowl is literally throwing a number of things in to a bowl for a quick nutritious meal. The term has been around for awhile thanks to R.D.&rsquos trying to give people ideas on eating healthier.

It’s reminding you that you don’t always need a recipe to make a meal. Sometimes, you can act fast without tons of meal prep to create different healthy lunch ideas throughout the week.

Step 1: Power Bowl Produce

  • Any and all veggies are game (fiber and nutrients keep you feeling full longer)
  • Fresh veggies: pre-chop on weekends or grab what you need to make the bowl .
  • Pre-chopped: I am willing to spend the extra $1 on pre-chopped if it means that I eat more meals at home because that saves A LOT on eating out and calories
  • Frozen: 3 minute prep – toss in a bowl with a tiny bit of water to steam.
  • Canned: rinse before eating to clear out some of the sodium and watch for BPA cans .
  • Aim for fruit with fiber that don&rsquot cause spikes in blood sugar .
  • If you don&rsquot want to use the whole fruit, rub lemon on the remaining half to prevent browning while you store it in the fridge to finish later.

Step 2: Power Bowl Protein Options

Egg Whites
– Five grams of lean protein and just 25 calories per serving
– For recipe purposes: 3 tbsp of egg whites = Approx. 1 large egg

Tempeh
– Doesn&rsquot have to be cooked before serving, so you could just warm it in your bowl.
– Avg 8 to 10g fiber and 18g protein from a plant-based option

Meat
– Canned salmon or tuna is quick and easy (you can also have it on the shelf to always have available)
– Fresh fish, chicken breast, turkey, even lean steak are all good options (Always be willing to pay a bit more for the hormone free versions or your sacrificing short term for long term health)
– Frozen veggie burgers – If you’re making a dietary switch to vegan these are definitely an option. Just realize many contain a soy isolate which can cause bloating if eaten frequently.

Fabulous plant-based cozy Quinoa Buddha Bowl from Simply Quinoa

Beans
– Lentils, black beans, garbanzo beans, edamame, peas
– Buy in bulk and cook a HUGE batch on the weekend, then divide and freeze
– Rinse canned beans before use

Vegan
– Chia or hemp seeds
– Tofu
– Quinoa

Checkout these plant based power bowls for ideas:
Autumn Harvest Protein Power Bowl from Emily Kyle
Quinoa Power Bowl with Maple Chipotle Brussels from Dishing Out Health
Tumeric Tahini Roasted Beets from Jar of Lemons
Spicy Chipotle Tofu Burrito Bowl from Whole Food Bellies
Hawaiian BBQ Tofu Bowl from Emilee Eats

Step 3: Toppings/Add-Ons

The final piece is how you want to dress or add some extra flavor to your bowl. This is the piece where you can take the basics of veggies and protein and turn it in to either a deliciously healthy lunch idea or an unhealthy choice.

– Nuts
– Avocado, coconut oil
– Salsa, hummus, lemon juice and ACV, EVOO – are all easy and delicious dressing
– Goat cheese, feta, ricotta
– Brown or black rice
– If you opt for a low calorie dressing, just be sure you know the ingredients and it’s not super high in sugar


Are you ready to join the 28 Day Weight Loss Challenge?

Join our community of thousands of other mums losing weight the healthy way by signing up to our 28 Day Weight Loss Challenge. Read their fabulous weight loss stories here.

  • An online fitness challenge or routine that is customisable to suit any body type from full body workouts to quick fitness routines that target specific areas for fat loss.
  • Support from other mums as well as advice from experts that will help you every step of the way.
  • A range of recipes designed by our nutritionists that are suitable to all eating habits including vegan, keto diet, food intolerance’s or allergies to help you meal prep.
  • The My Coach feature in the app offers fitness tips, advice, encouragement, support and more to help you every step of the way.

Sign up to the 28 Day Weight Loss Challenge, join the Facebook Group and download the app from the app store to get started towards your fitness goals today.

The Healthy Mummy

We have an amazing team of 10 writers at the Healthy Mummy that are all dedicated to getting you the best stories, information and content.


Watch the video: Jeff Cavaliere - ATHLEAN-X - Full Day of Eating REVEALED! (December 2021).