These churro protein balls are soft and slightly chewy, with a hint of crunch from the almond flour. The cinnamon gives a warm, spicy flavor, while the almond butter and honey create a rich, dessert-like taste. The optional cinnamon-sugar coating enhances the churro experience and adds a touch of sweetness without being overpowering. They’re satisfying and filling without being too heavy.

Churro Protein Balls Recipe

Print

Churro Protein Balls

A soft, cinnamon-spiced snack that tastes like dessert—but fuels you like a pro.

Course Snack

Cuisine American

Keyword churro protein balls, protein balls

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

Chill Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 14 balls

Calories 66kcal

Ingredients

• 1 cup almond flour
• 1 scoop vanilla or cinnamon protein powder
• 1 teaspoon ground cinnamon
• Pinch sea salt
• 1.5 tablespoons honey
• 2 tablespoons almond butter
• 1/4 cup almond milk

Instructions

• Add almond flour to a large mixing bowl.
• Sprinkle in the dry ingredients. Add the protein powder, cinnamon, and a pinch of sea salt on top of the almond flour.
• Mix dry ingredients thoroughly. Use a spatula or spoon to combine everything evenly before adding wet ingredients.
• Pour in the honey. Drizzle honey over the dry mix so it starts to coat and bind the ingredient
• Add almond butter followed by milk. Scoop in almond butter and add almond milk.
• Mix it all up. Stir and fold until a crumbly dough starts to form. You can use your hands or a spatula. If the mix feels too dry, add 1–2 tsp of almond milk or water.
• Knead the dough. Work the mixture until it forms a firm, cohesive dough that can easily be shaped.
• Scoop and roll. Use a cookie scoop or your hands to roll the dough into 14 balls.
• Optional churro coating: Roll each ball in a cinnamon + coconut sugar mix for that classic churro vibe.
• Chill Place the balls on parchment paper and refrigerate for 20–30 minutes to firm up. Store in the fridge for up to 4 days.

Tips for the Best Protein Balls

For the best results, use a high-quality protein powder that mixes well and has a pleasant flavor. A vanilla or cinnamon-flavored protein works beautifully to complement the churro theme. If the mixture seems too wet or sticky, add a small spoonful of almond flour. If it’s too dry and not coming together, a splash more almond milk or a bit of water can help. Be patient while mixing, the dough will come together as the almond butter and honey bind the dry ingredients.

Ingredient Substitutions

This recipe is flexible and can be adjusted based on what you have in your pantry or dietary needs.

• Almond flour – Swap with oat flour or cashew flour for a slightly different taste and texture.
• Almond butter – Use peanut butter for a more robust flavor or cashew butter for a milder taste.
• Honey – Replace with maple syrup, agave, or sugar-free syrup for a lower sugar option.
• Protein powder – Collagen powder or plant-based protein powders are great alternatives if you need a dairy-free or different protein source.

Nutrition Facts Per Ball

These churro protein balls are not just tasty, they’re also a smart nutritional choice. Each ball contains:

• Calories: 66
• Protein: 3.1g
• Carbohydrates: 3.6g
• Fat: 4.7g

With a balance of protein, fats, and carbs, they make a great snack for maintaining energy throughout the day or supporting muscle recovery after a workout.

When to Enjoy Churro Protein Balls

These bites are perfect anytime you need a convenient, wholesome snack. Eat one or two before or after a workout, add them to lunchboxes, take them on hikes, or enjoy with a cup of coffee or tea as a healthier dessert. Because they’re portioned into individual servings, they help with mindful snacking and satisfy your sweet tooth without overdoing it.

Make-Ahead and Storage Tips

You can make a batch of churro protein balls ahead of time and keep them in the fridge for several days. They’re also freezer-friendly. Just place the chilled balls in a freezer-safe bag or container and store for up to a month. Let them thaw for a few minutes at room temperature before eating for the best texture.

More Protein Snack Ideas

For more ideas for protein snacks, check these out:

• Easy No-Bake Oatmeal Protein Balls Recipe
• 15 Beautiful Smoothie Bowl Recipes
• Double Chocolate Protein Balls

The post Churro Protein Balls Recipe appeared first on Actionable Wellness.

A Guilt-Free Breakfast You’ll Crave

Lightly sweetened with stevia and flavored with vanilla, these waffles are both wholesome and satisfying, perfect for fitness lovers, busy parents, or anyone looking to start the day with clean energy. The perfect breakfast idea.

Benefits of Protein Waffles

• High Protein Content – Thanks to the whey protein and egg, these waffles offer lasting energy and muscle-supporting nutrition.
• Low in Sugar – With stevia as the sweetener, you get all the taste without the crash that follows a sugary breakfast.
• Gluten-Free and Keto-Friendly – Almond flour and unsweetened almond milk keep the carbs low and make this recipe great for gluten-sensitive and keto lifestyles.
• Customizable – You can change the flavor by using chocolate protein powder, adding cinnamon, or mixing in berries or chopped nuts.
• Meal Prep Friendly – Make a double batch, freeze them, and reheat in a toaster or air fryer for busy mornings.

Topping Ideas for Protein Waffles

Take your waffles to the next level with these healthy and delicious topping suggestions:

• Fresh Berries + Greek Yogurt – A classic combo that adds color, nutrients, and extra protein.
• Nut Butter Drizzle – Almond or peanut butter gives creaminess and healthy fats.
• Sugar-Free Syrup or Maple Syrup – Keep it low-carb or go natural with a touch of pure maple syrup.
• Chia Jam or Sliced Banana – Adds natural sweetness and fiber.
• Coconut Flakes + Dark Chocolate Chips – For a more indulgent, dessert-style waffle.

Print

Protein Waffles with Stevia

Delicious, Low-Sugar Waffles for a Protein-Packed Start

Course Breakfast

Cuisine American

Keyword Protein, protein waffles, protein waffles with stevia, stevia

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 3

Ingredients

• 1 ½ cups almond flour
• 1 scoop whey protein preferably vanilla flavor but you may use any flavor
• 1 large egg
• 1 cup unsweetened almond milk
• Stevia to taste
• 1 teaspoon vanilla extract

Instructions

• Preheat waffle iron.
• Mix all the ingredients with a whisker until you have a smooth creamy batter.
• Spray preheated waffle iron with non-stick cooking spray.
• Pour mix onto hot waffle iron.
• Cook until golden brown. Serve hot.

Storage and Reheating

• Store in the Fridge: Keep leftover waffles in an airtight container in the refrigerator for up to 3 days.
• Freeze for Later: Layer waffles with parchment paper between each one and freeze for up to 3 months.
• Reheat: Use a toaster, toaster oven, or air fryer for best results—this keeps them crispy on the outside.

These Easy Homemade Protein Waffles with Stevia are proof that healthy eating doesn’t mean sacrificing flavor or fun. Made with real ingredients and packed with protein, they’re perfect for anyone looking to fuel their day the smart way. Whether you’re focused on fitness, managing blood sugar, or just trying to eat a little cleaner, these waffles are a win at any breakfast table.

The post Easy Homemade Protein Waffles with Stevia appeared first on Actionable Wellness.

Importance of Protein in your Diet

Eating enough protein is essential for health because protein plays a key role in nearly every bodily function. Here are some of the main benefits:

1. Muscle Health and Repair

• Protein is a primary building block for muscles, making it crucial for muscle repair and growth. After exercise or physical activity, protein helps repair muscle tissues, reducing soreness and speeding up recovery.

2. Supports Bone Health

• Contrary to some myths, research shows that protein supports strong bones. It helps maintain bone density as you age, reducing the risk of fractures and osteoporosis.

3. Weight Management

• Protein is more satiating than carbs and fats, which helps control hunger and reduce calorie intake. It can help with weight loss by increasing feelings of fullness and reducing cravings, making it easier to stick to a healthy diet.

4. Metabolism Boost

• Eating protein can slightly increase your metabolic rate due to the “thermic effect” of food, meaning the energy your body uses to digest it. This helps your body burn more calories, even at rest.

5. Blood Sugar Regulation

• Protein helps stabilize blood sugar levels, especially when consumed with carbohydrates. This can help prevent spikes and dips in energy and reduce the risk of type 2 diabetes.

6. Immune System Support

• Proteins are vital for the immune system, forming antibodies that help the body fight off infections. Without enough protein, the immune system may weaken, making the body more susceptible to illness.

7. Hormone and Enzyme Production

• Many hormones and enzymes are proteins. These molecules regulate everything from digestion to mood. Eating enough protein ensures your body can produce these substances in the quantities needed to function optimally.

8. Improved Skin, Hair, and Nails

• Protein is essential for skin elasticity and repair, as well as for the strength and growth of hair and nails. Without enough protein, these tissues can become weak, dry, or brittle.

9. Promotes Heart Health

• Studies show that replacing some carbohydrates with protein may improve heart health by reducing blood pressure and cholesterol levels.

How Much Protein Do You Need?

While needs vary, a general recommendation is 0.8 grams per kilogram of body weight, though active individuals or older adults may benefit from higher intakes.

High Protein Dinner IDeas

Here are some great high protein ideas that can help you feel fuller, have more energy, and live better:

1. Millionaire Chicken Casserole

A classic chicken dish loaded with flavor and healthy ingredients for a protein-packed meal that is sure to please.

2. Beef and Broccoli Stir-Fry

A quick and flavorful stir-fry with tender strips of beef, crunchy broccoli, and a savory sauce over a bed of rice or cauliflower rice.

3. aIR fRYER Baked Salmon

Salmon fillets baked with a light garlic and dill seasoning, paired with roasted vegetables or a simple green salad.

4. Turkey and Sweet Potato Skillet

Ground turkey cooked with diced sweet potatoes, onions, and bell peppers in a one-pan dish that’s hearty and easy to make.

5. Spicy CHicken Burrito Bowl Recipe

A spicy chicken dish full of Mexican flavors and chopped into bite sized pieces in this high protein bowl.

6. Shrimp and Zucchini Noodles with Pesto

Light zucchini noodles tossed with sautéed shrimp and homemade pesto for a fresh and protein-rich dinner.

7. Poblano Chicken Enchiladas

Juicy chicken cooked with spicy seasoning and served in a poblano pepper layer in place of tortillas.

8. Stuffed Bell Peppers with Ground Beef and Quinoa

Bell peppers stuffed with a mix of ground beef, cooked quinoa, and cheese, then baked to perfection for a comforting, protein-packed meal.

9. Chickpea and Spinach Stir-Fry

Protein-rich chickpeas sautéed with fresh spinach, onions, and a hint of garlic for a quick and vegetarian-friendly meal.

10. Grilled Tuna Steak with Lemon and Asparagus

Grilled tuna steaks seasoned with lemon juice and served alongside tender-crisp asparagus spears for a lean, high-protein dinner.

11. Turkey Meatballs with Zucchini Noodles

Lean turkey meatballs served over zucchini noodles with a light marinara sauce for a low-carb, high-protein twist on a classic pasta dish.

12. Quinoa and Black Bean Burrito Bowl

A hearty burrito bowl with quinoa, black beans, corn, and salsa, topped with sliced avocado and a sprinkle of cheese.

13. Greek Chicken Gyro Wraps

Marinated grilled chicken served in whole-wheat pita wraps with cucumber, tomatoes, and a dollop of tzatziki sauce.

14. Garlic Butter Shrimp with Cauliflower Rice

Plump shrimp cooked in garlic butter and served over cauliflower rice with a squeeze of fresh lemon juice.

15. Spicy Beef Lettuce Wraps

Ground beef seasoned with chili and soy sauce, served in crisp lettuce cups for a low-carb, high-protein dinner option.

16. Seared Scallops with Lemon-Garlic Spinach

Tender seared scallops paired with sautéed spinach in a lemon-garlic sauce for a light yet protein-rich meal.

17. Lentil and Quinoa Stuffed Tomatoes

Juicy tomatoes filled with a flavorful mixture of cooked lentils, quinoa, and fresh herbs, then baked until tender.

18. Pesto Chicken and Veggie Sheet Pan Dinner

Chicken breasts baked on a sheet pan with fresh pesto and a variety of roasted vegetables for an easy, balanced meal.

19. Spicy Chickpea and Sweet Potato Bowls

Roasted sweet potatoes and spicy chickpeas served over a bed of greens with a drizzle of tahini dressing.

20. Teriyaki Salmon with Bok Choy

Salmon fillets glazed with teriyaki sauce and served with sautéed bok choy for a healthy Asian-inspired dinner.

These 20 high-protein dinner ideas are not only easy to make, but they also offer a variety of flavors and ingredients to keep your dinners exciting and nutritious. From seafood dishes and hearty bowls to vegetarian options and classic favorites, there’s something here for everyone. Incorporate these meals into your weekly rotation to enjoy balanced, protein-packed dinners that keep you full and strong.

The post 20 Easy High Protein Dinner Ideas to Make appeared first on Actionable Wellness.

In this guide, we will explore a variety of budget-friendly protein options that can be easily incorporated into your meals. Whether you’re a student on a tight budget or simply looking to cut down on grocery expenses since they are out of this world right now, these affordable protein sources will help you stay on track with your nutrition goals without compromising your wallet. Here are some ideas for Healthy Lunches with Protein.

Cheap proteins

Adding protein to your diet doesn’t have to be expensive. There are several affordable sources of protein that can be incorporated into your meals. Here are some budget-friendly options:

• Eggs: Eggs are a low-cost protein source that can be prepared in numerous ways, including boiled, scrambled, fried, or poached. They are versatile and can be included in breakfast, lunch, or dinner recipes.
• Tofu: Tofu is an affordable plant-based protein option. It absorbs the flavors of the dishes it’s cooked in, making it suitable for a wide range of recipes, from stir-fries to sandwiches.
• Peanut Butter: Peanut butter is a relatively inexpensive source of protein and healthy fats. It can be spread on whole-grain bread, added to smoothies, or used as a dip for fruits and vegetables. Other nut butters can be a great source of protein as well (although most are higher priced than peanut butter)
• Greek Yogurt: Greek yogurt is a dairy product that is higher in protein compared to regular yogurt. It can be eaten on its own, mixed with fruits and honey, or used as a creamy base for smoothies.
• Oats: While not a high-protein food on their own, oats can be a base for high-protein meals. You can add nuts, seeds, Greek yogurt, or nut butter to your oatmeal to increase its protein content.
• Affordable Meats: Pork and certain cuts of beef, like chuck or round, can be more budget-friendly than premium cuts. Ground meat can also be a cost-effective choice for many recipes.

Cheap protein food

• Beans and Lentils: Beans, such as black beans, kidney beans, and chickpeas, as well as lentils, are excellent sources of protein. They are relatively inexpensive and can be used in a variety of dishes like soups, stews, salads, and veggie burgers. If you buy dried beans and cook them rather than using canned, they are even less expensive. It’s not that hard and you can make a big batch and freeze some for later. But canned are still a money saver over most protein sources. Here are some ideas for some meals made with beans:
  • Black Bean Quesadillas
  • Cheap Bean Burritos
  • Easy Crock Pot Taco Soup
  • Black Bean Burger
• Canned Fish: Canned fish like tuna and salmon are affordable sources of protein. They can be used in sandwiches, salads, or mixed with pasta. Check out these ideas for using canned tuna:
  • Tuna Cucumber Roll Ups
  • Tuna Melt Sandwich
  • Tuna Macaroni Casserole (Spicy)
• Cottage Cheese: Cottage cheese is another dairy product that’s relatively low in cost and high in protein. It can be enjoyed as a snack, in salads, or as a topping for baked potatoes.
• Chicken Thighs and Drumsticks: Chicken thighs and drumsticks are often more affordable than chicken breasts and contain good amounts of protein. They can be roasted, grilled, or used in various recipes. Check out some great chicken thigh and drumstick recipes here:
  • Crispy Baked Drumsticks
  • Grilled BBQ Drumsticks
  • Slow Cooker Honey Garlic Lemon Chicken Thighs

Remember that the cost of these protein sources can vary depending on your location and where you shop. Buying in bulk, looking for sales and discounts, and opting for store brands or generic products can help you save money while adding protein to your diet. Additionally, consider planning your meals and recipes in advance to make the most of your budget and reduce food waste. Once you get started, you’ll get even more inspiration to try new things and save more money while still getting good protein in your diet. I’m rooting for you! Here are more high-protein recipes to keep you full!

The post Cheap Protein to Add to your Diet appeared first on Actionable Wellness.

Protein for weight loss

Many typical lunch options are very high in carbs, such as paninis, subs, and all kinds of sandwiches. Burgers, pizza, and sushi also contain large amounts of carbs that may get you to your wellness goals.

We like to balance macronutrients to keep our weight in check. We are both overweight and have been working on it for several years. I have lost about 80 pounds to date. I have been in a really high-stress job where I was treated with harassment about my learning disability and I continuously gained weight over the years. Bullying is no joke. Don’t do it, just don’t.

But a few years ago I got a hernia and when I had surgery the surgeon said lose weight or die. So I started getting serious. And balancing my carbs with protein and fat has helped me work toward the goals he gave me. And eating healthy lunches with protein instead of carb based meals was a big part of that.

Cheapest proteins

Protein can be an expensive meal component, carbs are cheap. But there are several kinds of protein that can make affordable healthy lunches with protein options:

Ground beef is an easy and relatively inexpensive way to add loads of high-quality protein to your meal. For lunch, choose high protein meals that tend to the casual and aim for ease of presentation. Not all ground-beef-based lunches are suitable for brown-bagging, but many will do well in a thermos or reheated in a microwave.

• Hamburgers may be the go-to classic for using ground beef, and for good reason — they’re tasty, filling, and easy to make and serve. Break out the grill on a summer afternoon for lunchtime smoke-kissed patties. Or cook them indoors in a skillet or grill pan. You can also broil them in an oven broiler. Whether you use plain ground beef seasoned with no more than salt and pepper or get fancier, with additional seasonings or even a stuffing, is up to you. You don’t even have to have a bun, wrap them in lettuce or do a patty melt and eat it with a fork.
• Like hamburgers, sloppy Joes are quick and easy as well as hearty and filling. Unlike hamburgers, sloppy Joes are easily reheatable for lunches at work or at school. You can also keep the sloppy Joe filling warm in a thermos until lunchtime. Then pile it on a bun and eat.
• Chili can be made with both ground beef and beans or with ground beef alone, as you prefer. The black beans add protein and fiber, but let your taste buds make the final decision. Chili reheats well and travels beautifully in an insulated thermos.
• Spread some of that chili over boiled macaroni noodles and you have the classic dish known as chili mac. Add some shredded cheddar cheese for extra flavor if you like. Chili mac also travels and reheats well. Kids like it, too.
• Cook up a batch of ground beef, season it with taco seasoning, and then spread it over tortilla chips for a casual but hearty meal of nachos. Add whatever toppings you like — shredded cheese, sour cream, beans, salsa, olives, or whatever else appeals. Feel free to experiment with this easy lunch. Nachos are best served fresh, but if you’re transporting them to work or school, store the meat in one container, the tortilla chips in another, and the toppings separately as well. That way the chips stay crisp.
• Freshly cooked meatloaf might be a bit of a production for lunchtime. But leftover meatloaf is another story. A meatloaf sandwich is a lunchbox standard. One reason for this is that, unlike many other ground beef-based dishes, meatloaf tastes fine when served cold. You can also choose to reheat it, of course.
• These Cranberry Walnut Salad Pinwheels are a game changer for sure. You’re going to love them. Packed with protein and flavor!

Tuna is a healthy, low-fat, protein-rich fish that makes quick healthy lunches with protein whether you open a convenient can or cook fresh steaks. A lunch made with canned tuna offers far more versatility than just mixing it with mayonnaise and putting it in a sandwich for those midday meals. Fresh cuts of tuna are simple and fast to cook, but no matter which version of tuna you choose, make sure you get at least two servings of fish per week, as recommended by the American Heart Association.

• Tuna cakes made with canned tuna are simple to prepare. Drain and flake your tuna and mix it with breadcrumbs and seasonings. For a low-carb version, mix with a beaten protein-packed egg and minced onions and cook exactly as you would for crab cakes. Searing really fresh tuna steaks only take about a minute for each side in a very hot pan. Cook a little longer if you prefer tuna that is less raw in the middle. Coat with salt, pepper, and herbs before cooking. Serve with low-fat coleslaw made with shredded broccoli or a green salad.
• Traditional tuna salad for sandwiches calls for nothing more than mayonnaise and dijon mustard, but adding and substituting ingredients jazzes up sandwiches and makes them even healthier. Skip the mayonnaise and use just mustard or mix tuna with pesto or tapenade. Moisten tuna with vinaigrette and combine with roasted red bell peppers, artichoke hearts, or kalamata olives.
• Roll tuna salad in wraps or even in a romaine lettuce wrap or stuff it inside whole-grain pita pockets.
• A traditional tuna noodle casserole gets a healthy update if you mix whole-grain noodles with canned tuna, plain yogurt, peas, and chopped fresh herbs.
• In a unique take on spaghetti, prepare tuna pomodoro by making a sauce with canned tuna and canned, diced tomatoes to serve over spaghetti noodles. Use garlic and traditional Italian seasonings for the dish, which takes less than half an hour to prepare.
• Mix flakes of canned tuna with cold-cooked pasta, peas, and low-fat salad dressing for a quick and easy pasta salad.

Vegetables with protein in them

There are tons of vegetables that are packed with protein too. You can check some of them out here:

1. Edamame: These young soybeans are rich in protein, providing about 18 grams of protein per cooked cup (155 grams). They are a popular ingredient in Asian cuisine and can be enjoyed as a snack or added to salads and stir-fries.
2. Lentils: Lentils are legumes that are high in protein and fiber. Cooked lentils contain around 18 grams of protein per cooked cup (198 grams). They are versatile and can be used in soups, stews, curries, and salads.
3. Chickpeas: Also known as garbanzo beans, chickpeas are another legume packed with protein. Cooked chickpeas contain approximately 15 grams of protein per cooked cup (164 grams). They are commonly used in hummus, salads, and stews.
4. Quinoa: While technically a seed, quinoa is often considered a grain and is a complete protein source. Cooked quinoa provides about 8 grams of protein per cooked cup (185 grams). It can be used as a base for salads, side dishes, or even as a substitute for rice.
5. Spinach: Although not as protein-rich as legumes, spinach is a leafy green vegetable that contains about 5 grams of protein per cooked cup (180 grams). It is also packed with various vitamins and minerals, making it a nutritious addition to salads, smoothies, and cooked dishes.
6. Broccoli: Broccoli is a cruciferous vegetable that contains approximately 4 grams of protein per cooked cup (156 grams). It is also a good source of fiber and several vitamins and minerals. Enjoy it steamed, roasted, or sautéed as a side dish or in stir-fries.

High Protein Lunch Ideas

You can prepare your own omelet for extra protein for your healthy lunches with protein by beating eggs with cream and adding it to olive oil and nonstarchy vegetables in a nonstick skillet. Sprinkle with cheese if desired and include a couple of sausages and a salad of leafy greens. The sausage should be free of filler that could contain carbohydrates. If you buy an omelet already prepared, read the ingredients list or ask how it is prepared, because restaurants often add flour to their omelets, which could significantly increase carb content. If you eat quiche, avoid the crust to keep your carbs low.

Wraps can be a suitable option for a no-carb diet. You can use low carb tortillas or lettuce leaves to prepare them. Try large lettuce leaves spread with cream cheese, mayonnaise, or salad dressing.

Add slices of smoked salmon, roast beef, or bit of rotisserie chicken, along with a few chunks of avocado and other seasonings. If you need to bring your lunch to school or work, wrap it tightly in plastic. You can have more than one of these wraps if still hungry or include a vegetable-based soup.

For quick lunches with protein, assemble different leafy greens in a large container. You can buy bags of premixed and prewashed salads to save time. Add cooked chicken breasts, avocado slices, and a few cherry tomatoes, if desired. You can also sprinkle your salad with walnut halves. Drizzle your salad with salad dressing or a homemade vinaigrette that you can prepare with equal parts extra-virgin olive oil or avocado oil and balsamic vinegar or red wine vinegar.

If your dinners are usually low in carbs, you can easily use leftovers to prepare quick lunches with protein for the next day. For example, if you have steak with nonstarchy vegetables for dinner, cook a few extra servings for the next day.

Reheat your no-carb lunch in the microwave oven, add a dollop of butter to your fresh veggies, and lunch is ready. Whether you have pork chops, shrimp, fish, or chicken legs for dinner, combine them with any combination of broccoli, onions, eggplant, mushrooms, cauliflower, bell pepper, zucchini, or bean sprouts cooked in olive oil.

Serve slices of seared tuna on a bed of hearty greens with caramelized onions or sauteed leeks for a warm salad. Top with vinaigrette or fruit salsa. Well-drained canned tuna makes a good addition to a green salad. Include raw vegetables, such as grated jicama and carrots, and top with mild cheese and whole-grain croutons for a nutritionally complete meal.

If you hate cooking, but still want to change your life, check out Tips for How to Eat Healthy When you Hate Cooking.

For more ideas for healthy lunches with protein, check these out:

• Steak Salad With Strawberry Lemon Vinaigrette
• Greek Pasta Salad Chicken
• Poblano Chicken Enchiladas without Tortillas
• Low Carb Asian Lettuce Wraps
• Picadillo Chicken Taco Salad
• Spicy Chicken Burrito Bowl Recipe
• Chipotle Oven Chicken Kabobs
• 2 Ingredient Oven Baked Tilapia
• Rainbow Diet Recipes

The post Healthy Lunches with Protein appeared first on Actionable Wellness.

We aren’t thin, we have always struggled with our weight, but our bodies need healthy food to function. We save a ton of money on doctor bills and medication by letting food be our medicine and sticking with natural things that are as close to the way God made them as possible. Good food can actually heal your body. And there are diet changes that help you have more energy. This is an important part of your Health and Fitness goals.

What did your great-grandparents eat? Just simple food, without chemicals. We call it real food. We need several servings a day of fruits and vegetables to stay healthy. Different foods have different vitamins and minerals and we need all of them to stay well. We need to pay attention to nutrition because it’s a big part of our wellness wheel. It’s just as important as exercise on our fitness journey.

If you look at a typical plate of food from a restaurant, the food groups are not well represented. There is usually a large portion of meat, a large portion of bread, and maybe a small number of vegetables as an afterthought. We need meals with vegetables. And we need to try to avoid glyphosate. Even healthy snacks are important in a well balanced diet.

Importance of good nutrition

I always liked to get the two-meat combo at a BBQ joint. So, my plate was half filled with meat and a quarter filled with bread, usually Texas toast. Toss some fries on that and maybe some baked beans that are covered in sugary sauce and you don’t have a very well-balanced meal.

I love to eat junk food; it’s been hard for me to change. But my wife stays diligent in trying to put our health first and she always encourages me to try to do better. I love her for that.

Healthy actions

Over time, we have added a ton more variety of fruits and vegetables to our diet and cut out a lot of chemicals such as additives and preservatives, and we are enjoying better health than we did in our twenties.

We are at the age where most of our friends are on multiple medications, but our cholesterol, blood pressure, and blood work are all really great. We get a clean bill of health year after year since changing our lifestyle except for our weight. We are working on portion control and slowly losing weight to get to our healthiest selves possible.

Nutrition and wellness

Every step we take toward a healthier future is a big deal. So, we try to celebrate each accomplishment.

So, what constitutes healthy eating?

We need a variety of nutrients so we try to eat a rainbow of fruits and vegetables every day. We also try to eat a small portion of protein and a small portion of whole grains at every meal. And by portion, we mean one serving. One pancake, one piece of whole-grain bread, or one serving of crackers. Not a plate full. A serving of protein is 4 ounces, not the 8-12-ounce steak you get at a restaurant meal. You can learn to like vegetables, I did it and you can too. We also need healthy fats every day for brain function and overall health. You can make these changes with a few healthy food swaps. And don’t forget there are a lot of empty calories and wasted chances to add nutrition to our diet in what we are drinking. Choosing healthy drinks is important!

A great way to avoid a lot of unhealthy eating is to eat at home. My wife works really hard to cook healthy homemade food for us as much as possible so we can avoid processed food. She does meal planning, buys cookbooks for me to flip through and choose meals I might like to try, and she makes healthy food taste good with her magical touch. I’m grateful for her. She even makes us healthy homemade bread, and it’s amazing!

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Importance of nutrition

There are several things she does to make it easier. She batch cooks. So, she might make a big pot of soup and freeze half of it for later in containers. Then she serves it left over for another day or two. This way we can have really healthy meals for multiple days from one big effort from her with cooking. Also, meal prep planning helps a lot.

This batch cooking saves a ton of clean-up time because you make the same mess if you cook one pot of spaghetti or 4 times that much.

She also saves a ton of money by cooking healthy food. Cooking dried beans in the crock pot all day is healthier than using canned. She cooks a big pot full and freezes them, so we avoid the chemicals in canned beans and get all of the nutrition from fresh. Most simple ingredients are far less expensive than the processed junk you can buy in the middle aisles of the grocery store.

She even grinds her own flour and makes us homemade bread. It saves us a ton of money. She can make a loaf for about seventy-five cents. Dried beans are far less expensive than canned as well. You can see that if you do this with 50 different foods, you would be saving a lot of money over time.

If you don’t like fruits and vegetables, check out how she has helped me and a ton of her daycare kids learn to like them by learning to make homemade food really flavorful with her homemade spice mixes and extracts, and by roasting vegetables to bring out their wonderful flavors. She has a ton of tricks that help food taste better and I’ve even learned to love a few really healthy things like broccoli since she came into my life. Also, these Healthy smoothies for weight loss are delicious! Check out these superfoods for health! Or this rainbow diet plan to make sure you get all of your nutrients in a day.

So, remember, 4 ounces of protein, one serving of whole grains, and fill yourself up on wonderfully healthy fruits and vegetables, and your health will thank you for it. You’ll be experiencing far more wellness in just a few weeks. And as we age, we want to live well, not survive with tons of ailments. Healthy food and good nutrition are the best ways to do that. And it’s simple to make food like this 2 ingredient tilapia recipe. You don’t have to spend all day in the kitchen to do it. (For inexpensive protein ideas, check these out).

Natural wellness

For us it’s helped us have fewer headaches, less acid reflux, have tons more energy, helped us think more clearly and be in better moods, give us more interest in life, and helped us to get stronger and have more stamina so we aren’t falling over-exhausted by the end of each day. This way of eating saves us a ton of illness treatments and medications and makes us feel and live better every day.

• Tips for How to Eat Healthy When you Hate Cooking
• 20 Easy High Protein Dinner Ideas to Make
• Check out this rainbow diet meal plan for ideas on how to get a variety of nutrients daily.
• If you’re on a budget, check out these cheap nutritious foods to keep in your diet.
• Here are some great ideas for meals you can cook in bulk and enjoy over time.
• Check out how to balance macronutrients for weight loss.
• Try these weight training ideas for beginners to help you burn the calories you eat too.
• Check out these healthy breakfasts to help you lose weight for ideas to start your day!
• And healthy lunches to help you lose weight as well.
• Remember to set Fitness Goals to keep you on track too.
• Try these organic Banana Walnut Oatmeal Cookies for a sweet treat that’s healthy too.
• Fit Over 50, Older Adult Wellness
• 22 Healthy Snacks from a Vending Machine
• Healthy High Protein Breakfast Ideas to Start the Day
• Simple Breakfast Ideas, Quick and Healthy
• Quick Breakfast Ideas for Healthy Mornings

Now, what did the ear of corn say when all of it’s clothes fell off?

Aw shucks! Ha ha ha ha.

The post Discover the Importance of Nutrition appeared first on Actionable Wellness.