Saturated and trans fats, found in beef, pork, butter and many processed snack foods, are detrimental to a healthy diet. As you should be eating at least nine servings of fruits and vegetables daily, you should eat more fruit to supplant the absent vegetables, because they lack the concentration of nutrients vegetables offer. If half a teaspoon seems like too much, reduce to your taste; I’ve added a good bit of it because the spiciness helps speed up your metabolism to counteract the fat in the chorizo.

A flat white meat chicken breast can be rolled with many different nutritious ingredients, including rice, Sue Spitler and Linda R. Yoakam report in their book “1,001 Best Low-Fat Recipes.” Pound chicken breasts until they are about 1/4-inch thick. For supper, consider brown rice with sauteed mixed vegetables, with a cup of fresh fruit for dessert. Don’t add nuts, fresh or dried fruit or shredded coconut to the batter to keep the fiber content as low as possible, and always use enriched white flour, not any form of whole-wheat flour.

You may need to alter some of your normal eating and cooking habits to do so. Ask your doctor or a dietitian for help developing a bland diet plan that provides you with all the nutrients you need. With one-third of the sugar found in typical store-bought parfaits (which frequently use syrups and added sugars), this healthier version is loaded with protein and ngo antarctica good carbs. Just mix together protein powder and water, but because various powders have different absorbencies, add in the water tablespoon by tablespoon until you have the consistency of pancake batter.

Now, you can enjoy this side dish with added protein AND less fat, making these perennial favorites good for a recovery meal, post-workout. Instead, the recipe uses honey, butter and almond butter to bind the rice cereal and the addition of high-fiber oatmeal makes these that much healthier than the originals. Other Paleo-friendly gravy ingredients include pure tomato paste to serve as a flavorful thickener; free-range chicken or vegetable broth paired with coconut oil (instead of drippings and butter); and fresh, chopped garlic and herbs.

You can hide vegetables and healthy protein in a big bowl of soup. Combine a variety of fruits and vegetables with the foods the picky folks like so everyone can enjoy the meal. Two eggs with 1/2 cup fresh vegetables contains about 150 calories and 12.5 grams of protein.

Also called Glory Bowls,” these grain-, protein- and vegetable-rich dishes can be assembled in minutes and customized to your taste. Making a batch of these sandwiches ahead of time gives you a breakfast that’s easy to eat on the go. Grab a piece of fruit on your way out the door to round out the meal. A breakfast that contains a hefty dose of protein can keep you feeling full longer; add in some fiber- and vitamin-rich whole grains, and you have a healthy, well-balanced morning meal.

Making a hearty, healthy breakfast in advance is the best way to get the day off to a good start.