If there’s one thing that unites all diets, it’s can’t.
Diets tell you what foods you can’t eat, how much food you can’t eat, and now, with the rise of intermittent fasting, even when you can’t eat.
Yes, depriving yourself of food can lead to temporary weight loss. But eating well is less about what you’re losing and more about what you’re gaining. Eating well means you’re building muscle, defending against disease, and harnessing more energy.
Eating well involves freeing yourself from batshit diet rules based on pseudoscience. Eating well makes your life easier, not more complicated.
Reams of research and experts agree that the easiest way to lose weight and improve your overall health is to eat at least 30 grams of protein and 10 grams of fiber at each meal.
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Thirty grams promote muscle maintenance and growth. Ten grams fill you up during mealtime and helps you stay full until your next meal. It’s simple. Except that you might not know what a 30/10 meal looks like.
So here’s one for every day of the month.
They also feature other thing most diets don’t: deliciousness.
Breakfast
You could slug back a mug of greasy butter coffee in the name of feeling “bulletproof.” Or you could start your day feeling satisfied and ready to tackle your workout—or the workout that is work.
1. Breakfast Stack
Christopher Testani
Between the halves of a split whole-wheat English muffin, layer a sizzled chicken breakfast sausage patty, 1 broiled tomato slice, 1/2 cup sauteed baby kale, and 2 fried eggs.
483 calories, 30g protein, 57g carbs (10g fiber), 16g fat
2. Go Greens
Make a 3-egg omelet with 1/4 cup shredded cheddar and 2 cups sauteed baby spinach. Serve with 1/2 avocado smashed into 1 thick slice of toasted whole-grain bread.
571 calories, 34g protein, 30g carbs (10g fiber), 36g fat
3. Salmon Toast
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On 2 pieces of whole-wheat toast slathered with 2 Tbsp cream cheese, divide 2 oz smoked salmon, 1 Tbsp capers, some fresh dill, a little thinly sliced red onion, and fresh lemon juice. Eat with a medium-sized ripe pear.
551 calories, 45g protein, 55g carbs (10g fiber), 19g fat
4. Berry Bowl
Top 1 1/2 cups plain 2% Greek yogurt with 1/4 cup of each of the following: blueberries, raspberries, sliced strawberries, blackberries, unsalted dry-roasted shelled pistachios, and unsweetened coconut flakes.
621 calories, 37g protein, 43g carbs (11g fiber), 36g fat
5. Turkey Hash
In 1 Tbsp olive oil, sizzle 4 oz finely chopped leftover turkey breast and 1 large chopped leftover potato with 1/4 minced onion, 1 small chopped zucchini, and 1 cup shredded Brussels sprouts. Eat this hash topped with plenty of hot sauce.
640 calories, 47g protein, 81g carbs (10g fiber), 16g fat
6. PB Oats
lisaaMC
Cook 1/2 cup steel-cut oats and then stir with 2 Tbsp peanut butter and 1 scoop chocolate whey-protein powder. Top with 1/2 sliced banana, 1 Tbsp raisins, and 1 Tbsp chopped walnuts.
740 calories, 42g protein, 84g carbs (13g fiber), 28g fat
7. The Bermuda
Top 4 oz roasted cod with 2 Tbsp warmed salsa and 1 roughly chopped large broiled russet potato on the side. Serve with 1/4 sliced avocado, and a hardboiled egg on the side. Skip the traditional banana.
579 calories, 36g protein, 75g carbs (10g fiber), 16g fat
8. Super Waffles
Over two Kodiak Cakes high protein waffles, divide 1 cup plain yogurt, 2 sliced peaches, 2 Tbsp unsalted dry-roasted shelled pistachios, 2 Tbsp whole flax seeds, and torn mint.
629 calories, 32g protein, 85g carbs (13g fiber), 23g fat
9. At Au Bon Pain …
Order the 2 Eggs & Turkey Sausage on a Skinny Wheat Bagel, with a side order of mixed nuts.
740 calories, 37g protein, 40g carbs (13g fiber), 52g fat
10. At Chick-Fil-A …
Order a Hash Brown Scramble Bowl w/ Nuggets, a side order of hash browns, and a large fruit cup.
745 calories, 34g protein, 55g carbs (10g fiber), 46g fat
Lunch
Unless you have a WFH gig, you’ll have to prep these meals during off hours. Whatever, though, because they’re simple to make, you can easily double or triple them for meal prep, and they taste way better than another ham and cheese.
11. BBQ Kale Salad
On a bed of 2 cups chopped dinosaur kale, scoop 1/2 cup barbecue pulled pork in the center. Add 1/4 cup black beans, 1/4 cup corn, 2 oz roasted red peppers, and 3/4 small thinly sliced avocado. Top with a southwest-style dressing.
570 calories, 30g protein, 52g carbs (14g fiber), 31g fat
12. Power “Pasta”
Zoodle-ify 2 large zucchini. Sautee in olive oil with 1 pint cherry tomatoes. Top with 2 leftover sliced boneless, skinless chicken thighs and 1/2 cup basil.
698 calories, 67g protein, 32g carbs (10g fiber), 36g fat
13. Protein Plate
Assemble the following: 1 (2 oz) single-serving hummus pack, 3 Wasa crispbread crackers, 2 hardboiled eggs, 6 baby carrots, and a chunk of Swiss cheese. Snack away.
612 calories, 35g protein, 50g carbs (10g fiber), 31g fat
14. Beefy Salad
Christopher Testani
Slice 4 oz cold leftover sirloin steak and serve next to a salad of 1 cup chopped arugula, 1 cup chopped romaine, and 1 cup chopped watercress. Top with 1/2 cup cooked chickpeas, 1/4 cup roasted pumpkin seeds, 1/4 cup roasted red peppers, and 2 Tbsp light Italian dressing.
526 calories, 42g protein, 34g carbs (10g fiber), 25g fat
15. Tuna Melt
Mix 1 can drained white tuna with 1/4 cup 2% Greek yogurt and season with salt and pepper. Pile atop one slice of whole-grain toast and a thick slice of good cheddar. Heat under a broiler or in the microwave until the cheese melts. Eat with 2 cups red grapes and 4 celery sticks.
664 calories, 58g protein, 76g carbs (10g fiber), 17g fa
16. Fish on Rye
Mash together a 6 oz canned salmon with 1 Tbsp mayonnaise, 1/4 cup minced celery, the juice of 1 lime, and 1/2 cup navy beans. Pile between 2 slices dark rye.
754 calories, 62g protein, 81g carbs (11g fiber), 22g fat
17. Tempeh Chili
In a large pot, cook 1 (28 oz) can crushed tomatoes with 1 (15 oz) can kidney beans, 1 (15 oz)can chickpeas, 1 (8 oz) package crumbled tempeh, 2 minced garlic cloves, and 1 chopped medium yellow onion, until chili-like. Season, pack, and reheat as needed. Makes 3 servings
Per serving: 526 calories, 34g protein, 82g carbs (20g fiber), 11g fat
18. Soba & Sword
Christopher Testani
Season and roast a 6 oz swordfish steak. Douse it in the juice of 1/2 lime and serve over 2 oz cooked soba noodles, 1/2 cup shelled edamame, and 2 sliced medium radishes. Drizzle with soy sauce. Top with cilantro. Serve with 3 heads cooked baby bok choy on the side.
553 calories, 47g protein, 61g carbs (10g fiber), 14g fat
19. At Wendy’s …
Order a Apple Pecan Chicken Salad (Full) and a small chili.
730 calories, 53g protein, 70g carbs (12g fiber), 28g fat
20. At Panera …
Ask for a Turkey Sandwich on Whole Grain (Whole) with a banana.
630 calories, 38g protein, 87g carbs (12g fiber), 17g fat
Dinner
If you frequently find yourself pouring a bowl of cereal an hour after finishing dinner, you might not be eating enough protein and fiber at suppertime. These meals fix that.
21. A Big Ol’ Pot of Clams
Christopher Testani
In a big pot, steam 1 (25 count) bag scrubbed littleneck clams with 1/4 cup white wine, 2 cloves thinly sliced garlic, 2 Tbsp butter, and 1 large thinly sliced shallot until the clams open. Top with parsley. Eat with crusty whole-grain bread and 2 cups sauteed green beans.
819 calories, 49g protein, 92g carbs (10g fiber), 28g fat
22. Surf ‘n’ Spud
In an oiled cast-iron pan over high, sear 6 large sea scallops till done, about 1 minute a side. Serve with a medium roasted sweet potato topped with 1 Tbsp good butter and 1/2 cup pomegranate arials, plus 1 cup sauteed halved and seasoned Brussels sprouts.
452 calories, 34g protein, 52g carbs (11g fiber), 14g fat
23. Brat Rolls
Into a whole-wheat steak roll, stuff a grilled Beyond Brat and top with 3/4 cup warmed sauerkraut and spicy brown mustard. Serve with 1/2 cup potato salad.
654 calories, 30g protein, 72g carbs (15g fiber), 27g fat
24. Fish Tacos
Season and roast a 4 oz salmon fillet, then flake and tuck into three 5-inch corn tortillas with 2 Tbsp black beans, 1 Tbsp guacamole, and 1 medium sliced radish. Add some hot sauce and cilantro on each.
408 calories, 32g protein, 42g carbs (11g fiber), 14g fat
25. Tofu Stir-Fry
Stir-fry in 1 Tbsp of canola oil 1/2 block extra-firm tofu, 1/2 cup shelled edamame, and all of the following, chopped: 1/2 bunch asparagus, 1 cup broccoli florets, 1/2 red bell pepper, 1/2 cup water chestnuts, and 1/2 cup sugar snap peas. Season with rice-wine vinegar and soy sauce.
530 calories, 35g protein, 37g carbs (14g fiber), 28g fat
26. Chop Chops
Christopher Testani
Sear 2 seasoned lamb chops and serve drizzled with 2 Tbsp balsamic syrup and topped with 1 Tbsp minced mint. Serve with . cup cooked green lentils and . large broiled tomato.
398 calories, 41g protein, 40g carbs (13g fiber), 8g fat
27. Shrimp Pasta
Saute 4 large peeled, deveined shrimp in 1 Tbsp olive oil, 2 minced garlic cloves, 1/4 cup roughly chopped unsaltedalmonds, and 1 lb chopped broccoli rabe. Toss with 2 oz cooked whole-wheat spaghetti and 1 Tbsp freshly grated Parmesan.
708 calories, 38g protein, 70g carbs (13g fiber), 35g fat
28. Buffalo Bun
Slide 1 boneless, skinless grilled chicken breast into a wholewheat bun with 1 Tbsp Frank’s RedHot and 2 Tbsp crumbled blue cheese. Eat with 1 cup raspberries on the side.
383 calories, 36g protein, 38g carbs (11g fiber), 11g fat
29. At Red Lobster …
Order the Southwest-Style Tacos with Grilled Shrimp and a side Caesar salad.
920 calories, 30g protein, 91g carbs (10g fiber), 50g fat
30. At Chipotle …
Ask for a Chicken Burrito Bowl with pinto beans, fajita vegetables, guacamole, corn salsa, and lettuce.
645 calories, 46g protein, 51g carbs (19g fiber), 32g fat
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