Healthy Eating 4 U

09/10/2025

One-Pot Hero Macaroni Taco Skillet
Why it works
    •    One pot = easy cleanup
    •    Fun Tex-Mex twist on pasta
    •    Balanced: protein from turkey, fiber from Hero pasta, veggies for nutrients
    •    Great for meal prep

Ingredients (4 servings)
    •    8 oz box of Hero brand macaroni
    •    1 lb ground turkey or chicken
    •    1 tbsp olive oil
    •    1 small onion, diced
    •    1 red bell pepper, diced
    •    1 packet taco seasoning (low-sodium)
    •    1 can (14 oz) diced tomatoes with green chilies
    •    2 cup chicken broth
    •    ½ cup shredded cheddar cheese (or dairy-free alternative)
    •    Optional toppings: avocado, salsa, cilantro, Greek yogurt

Instructions
    1    Heat olive oil in a large skillet. Sauté onion and bell pepper until soft.
    2    Add ground turkey, cooking until browned. Stir in taco seasoning.
    3    Pour in diced tomatoes and broth. Stir in Hero macaroni.
    4    Simmer ~15 minutes until pasta is tender and liquid reduced.
    5    Sprinkle with cheddar, cover until melted.
    6    Serve with jalapeños, avocado, salsa, or Greek yogurt on top.

09/02/2025

BLT Lettuce Wraps

    
    •    Fast & portable for on the go eating!
    •    ~230 kcal per 2 wraps
    •    16g protein, 6g net carbs
    •    Tastes indulgent but keeps carbs low.

Ingredients (makes 4 wraps / 2 servings)
    •    8 large romaine or butter lettuce leaves
    •    4 slices cooked turkey bacon (or regular if preferred)
    •    1 medium tomato, sliced
    •    ½ avocado, sliced
    •    2 tbsp mayonnaise or Greek yogurt
    •    Salt & pepper to taste

Instructions
    1    Wash and pat dry lettuce leaves.
    2    Spread mayo or Greek yogurt on each leaf.
    3    Layer bacon, tomato, and avocado slices.
    4    Season lightly with salt & pepper.
    5    Roll up into wraps and enjoy immediately.

Macros (per serving, 2 wraps)
    •    Calories: ~230
    •    Protein: 16g
    •    Net Carbs: 6g
    •    Fat: 15g
    •    Fiber: 5g

09/01/2025

Happy Labor Day!

Ingredients (4 servings)
    •    1 lb lean ground beef, turkey, or chicken
    •    1 tbsp olive oil
    •    1 tsp garlic powder
    •    1 tsp smoked paprika
    •    Salt & pepper to taste
    •    4 cups chopped romaine or iceberg lettuce
    •    1 cup cherry tomatoes, halved
    •    ½ cup pickles, sliced
    •    ½ cup shredded cheddar cheese (or dairy-free)
    •    ¼ cup diced onions (grilled or raw)
    •    Optional: avocado slices, mustard, or sugar-free ketchup

Instructions
    1    Form ground meat into 4 patties, season with garlic powder, paprika, salt, and pepper. Grill or pan-cook until done.
    2    In large bowls, add lettuce as the base.
    3    Top with a burger patty, cherry tomatoes, pickles, cheese, and onions.
    4    Drizzle with mustard or sugar-free ketchup. Optional: add avocado for healthy fats.

Macros (per serving)
    •    Calories: ~350
    •    Protein: 30g
    •    Net Carbs: 9g
    •    Fat: 20g
    •    Fiber: 4g

08/27/2025

Looking for an easy nutritious dinner?

1 package of imitation crab meat chopped up
1-2T Shiracha sauce ( depending on the taste)
1english cucumber - scoop out the seeds and cut in small pieces
1C cooked rice with 1T chili crunch sauce ( air fry rice with sauce for about 10 minutes)
2T liquid aminos
2T seasoned rice vinegar
1c shelled edamame
1/2 c shredded carrots
1 avocado cut in cubes
2T sesame seeds or furikake seasoning

Mix all together and enjoy!

08/26/2025

Ingredients (4 servings)
    •    2 cups broccoli florets
    •    2 cups cauliflower florets
    •    2 tbsp olive oil
    •    ½ tsp smoked paprika
    •    Salt & pepper to taste
Dressing:
    •    2 tbsp tahini
    •    1 tbsp lemon juice
    •    1 garlic clove, minced
    •    2 tbsp water (to thin)
    •    Pinch of salt

Instructions
    1    Preheat oven to 425°F (220°C).
    2    Toss broccoli and cauliflower with olive oil, paprika, salt, and pepper. Roast for 20–25 minutes until golden.
    3    In a small bowl, whisk tahini, lemon juice, garlic, water, and salt into a smooth dressing.
    4    Drizzle dressing over roasted veggies and serve warm or chilled.

Macros (per serving)
    •    Calories: ~140
    •    Protein: 5g
    •    Net Carbs: 6g
    •    Fat: 10g
    •    Fiber: 5g

08/25/2025

Here’s a quick, one pan, budget friendly, high protein meal to try!

Ingredients (2 servings)
    •    2 small chicken breasts (~8 oz total), diced
    •    1 tbsp olive oil
    •    1 cup frozen spinach (or fresh if on hand)
    •    1 cup zucchini, diced
    •    ½ cup cherry tomatoes, halved
    •    2 tbsp Kalamata olives, sliced
    •    2 tbsp crumbled feta cheese
    •    1 tsp oregano
    •    Salt & pepper to taste
    •    Optional: squeeze of lemon for freshness

Instructions
    1    Heat olive oil in a skillet over medium heat. Add chicken, season with oregano, salt, and pepper. Cook until golden brown (5–7 minutes).
    2    Add spinach, zucchini, and tomatoes. Cook until veggies are tender (~5 minutes).
    3    Stir in olives and cook 1 more minute.
    4    Remove from heat, sprinkle with feta and a squeeze of lemon. Serve hot.

Macros (per serving)
    •    Calories: ~320
    •    Protein: 30g
    •    Net Carbs: 9g
    •    Fat: 16g
    •    Fiber: 3g

08/22/2025

You can have bread again!!!!! Have you tried brand breads yet? Made with all natural ingredients, they are high in fiber, zero sugar and zero net carbs!

08/20/2025

Ingredients (4 servings)
    •    2 medium zucchini, cut into fry-shaped sticks
    •    2 eggs, beaten
    •    ½ cup grated Parmesan cheese
    •    ½ cup almond flour (or breadcrumbs if not strictly low-carb)
    •    1 tsp garlic powder
    •    ½ tsp paprika
    •    Salt & pepper to taste
    •    Marinara sauce (optional, for dipping)

Instructions
    1    Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
    2    Dip zucchini sticks in egg, then coat in Parmesan + almond flour + spices mixture.
    3    Place on baking sheet, bake for 20–25 minutes, flipping halfway, until golden brown.
    4    Serve hot with marinara or Greek yogurt dip.

Macros (per serving, without dip)
    •    Calories: ~200
    •    Protein: 12g
    •    Carbs: 6g net
    •    Fat: 14g
    •    Fiber: 3g

08/19/2025

Ingredients (4 servings / ~8 wraps)
    •    1 lb ground turkey (or chicken)
    •    1 tbsp olive oil
    •    1 cup mushrooms, finely chopped (budget-friendly extender + extra nutrients)
    •    1 cup shredded carrots
    •    2 cloves garlic, minced
    •    2 tbsp low-sodium soy sauce (or tamari for gluten-free)
    •    1 tsp rice vinegar
    •    ½ tsp ground ginger
    •    Iceberg or butter lettuce leaves (8 large leaves)
    •    Optional toppings: sriracha, sesame seeds, green onion

Instructions
    1    Heat olive oil in a skillet, add garlic and ground turkey, and cook until browned.
    2    Stir in mushrooms and carrots, sauté for 5 minutes.
    3    Add soy sauce, rice vinegar, and ginger. Cook another 2 minutes.
    4    Spoon mixture into lettuce leaves and garnish with toppings of choice.

Macros (per 2 lettuce wraps)
    •    Calories: ~250
    •    Protein: 24g
    •    Carbs: 8g net
    •    Fat: 12g
    •    Fiber: 3G

08/11/2025

Meatless Monday got an update! These chickpea and spinach stuffed sweet potatoes pack a real punch with over 20g of protein and 25g of fiber….

Chickpea & Spinach Stuffed Sweet Potato – High-Protein Version
Protein target: ~20g per serving
Ingredient Tweaks (for 2 servings)
    •    2 medium sweet potatoes
    •    1 can (15 oz) chickpeas – drained & rinsed (10g protein/serving)
    •    1 cup cooked lentils – can be canned or pre-cooked (9g protein/serving)
    •    2 cups fresh spinach, chopped (2g protein/serving)
    •    2 tbsp tahini (3g protein/serving)
    •    1 tbsp lemon juice
    •    ½ tsp garlic powder
    •    Salt & pepper to taste
Optional extra boost: sprinkle 2 tbsp h**p seeds on top (+6g protein/serving).

08/10/2025

Mediterranean Chopped Salad
Ingredients (2 servings)
    •    3 cups mixed greens
    •    1½ cups cooked quinoa
    •    Protein of your choice (ex: 1½ cups cooked chicken breast, shredded or 1 large tin tuna or grilled shrimp or salmon )
    •    1 cup chopped cucumber
    •    1 cup cherry tomatoes, halved
    •    ½ cup bell pepper, diced
    •    ½ cup chickpeas, rinsed & drained
    •    2 tbsp olives, sliced
    •    2 tbsp crumbled feta (optional)
Dressing:
    •    2 tbsp extra virgin olive oil
    •    2 tbsp red wine vinegar
    •    1 tsp Dijon mustard
    •    1 garlic clove, minced
    •    Salt & pepper to taste

1️⃣ Cook quinoa & chicken ahead of time.
2️⃣ Chop all veggies & combine in a large bowl.
3️⃣ Whisk dressing ingredients & toss with salad

07/10/2025