As a dietitian and a busy mom, I know how important it is to find meals that are not only delicious but also packed with nutrients and easy to whip up on hectic weeknights. That’s why I absolutely love this Southwest Turkey & Sweet Potato Skillet! Sweet potatoes are one of my go-to ingredients—they’re a fantastic source of fiber, vitamins like A and C, and provide long-lasting energy thanks to their natural complex carbohydrates. Pairing them with lean ground turkey keeps this dish loaded with high-quality protein while keeping the saturated fat on the lower side. And here’s a trick—seasoning the turkey with bold spices like chili powder, cumin, and garlic truly elevates its flavor without needing extra salt or fat. And if you’re currently enrolled in my FASTer Way programming, this recipe is perfect for a regular macro day!
If family friendly recipes are on your list, be sure to check out these meatballs, and garlic parmesan recipes. You’ll be glad you did!
Here’s what you’ll need to make this skillet sweet potato meal:
lean ground turkey (or try ground meat like chicken or extra lean beef even bison)
sweet potato, diced into small pieces (swap for whole sweet potatoes, sautéed sweet potato cubes, or even butternut squash)
bell peppers (any color; we love red bell pepper for sweetness)
onion (use red onion, yellow onion, or even shallots)
garlic, minced (substitute with garlic powder if needed)
baby spinach (or try kale, green beans, or cauliflower rice)
Seasonings: chili powder, ground cumin, smoked paprika, black pepper, kosher salt
2 tbsp olive oil (for sautéing; use coconut oil or avocado oil as alternatives)
1 tbsp fresh lime juice (adds brightness; lemon juice works too)
Optional toppings:
Feta cheese or a dairy-free alternative
Fresh cilantro, chopped
Green onions
Cheddar cheese
Ingredient Tips:
For added protein, toss in a fried egg or a handful of black beans.
Prefer mild spices? Substitute regular paprika for the smoked version and adjust seasonings to your taste!
💡 Gluten-Free? Read This!
Great news! This healthy sweet potato skillet recipe is naturally gluten-free, thanks to simple seasonings and whole ingredients. Just double-check your seasoning labels for hidden gluten, especially with chili powder or spice mixes.
👩🍳 How to Make My Southwest Turkey & Sweet Potato Skillet
This is a simple recipe that comes together fast! Here’s the step-by-step cooking process:
Cook the Sweet Potato: Heat 1 tbsp olive oil in a large skillet over medium heat. Add the diced sweet potato and cook for 5-7 minutes, stirring occasionally, until they’re slightly softened. Set them aside.
Cook the Turkey & Aromatics: Add the remaining oil, lean ground turkey, diced onion, and garlic to the skillet. Cook on medium-high heat, using a wooden spoon to break apart the meat until browned and fully cooked.
Add Veggies & Seasonings: Mix in the diced bell peppers, chili powder, ground cumin, smoked paprika, black pepper, and kosher salt. Stir well for that ideal amount of southwest flavor.
Stir the sweet potatoes back into the skillet. Cook for another 5 minutes until they’re fork tender.
Stir in the baby spinach and lime juice, letting the spinach wilt for 1-2 minutes.
Top Your Skillet: Remove from heat and sprinkle with feta, fresh cilantro, or your favorite toppings like melted cheese or sour cream.
🍽️ Pro Tip: Serve over brown rice, white rice, or scoop it up with tortilla chips for a crowd-pleasing dining experience.
📓 Best Served With
This versatile southwest flavors meal pairs perfectly with:
Breakfast Hash: Add a fried egg or avocado.
Rice Skillet Bowls: Serve over cauliflower rice, quinoa, or brown rice for a complete meal.
Vegetarian Meal Options: Swap the meat for roasted chickpeas or extra veggies.
👝 How to Store Leftovers
For meal prep or leftovers, store your southwest turkey skillet in an airtight container for up to 4 days in the fridge. Reheat on the stovetop or microwave for a quick and easy meal.
Want to freeze it? Place portions in freezer-safe containers for up to 2 months. This perfect one-pan meal reheats beautifully, maintaining its fresh delicious flavors.
🧠 Common Questions
Can I use ground beef instead of turkey?
Absolutely! Lean ground beef works well in this skillet recipe and offers a slightly richer flavor.
How do I make this dish spicier?
Add in cayenne pepper, red pepper flakes, or a drizzle of your favorite hot sauce for some heat.
Can I make this a vegetarian dish?
Yes! Swap the turkey for black beans, lentils or crumbled tofu. Adding green chiles, or roasted chickpeas will add to savory flavors too!
On The GO
I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.
Each serving of this skillet is perfectly balanced to fuel your body. Here’s the breakdown of the key nutrients per serving:
Calories: 282 kcal
Carbohydrates: 16 g
Protein: 30 g
Fat: 11 g
Fiber: 3 g
With this recipe, you’re loading your family with a nourishing, and incredibly satisfying meal. It’s wholesome comfort food with a nutrition edge—perfect for fueling busy days or capping off your evening on a healthy note.
¼cupcrumbled feta or dairy-free alternativeoptional
2tbspchopped fresh cilantro
Instructions
Heat 1 tbsp olive oil in a large skillet over medium heat.
Add the diced sweet potato and cook for 5-7 minutes, stirring occasionally, until slightly softened.
Remove from the skillet and set aside. Add the remaining olive oil, ground turkey, onion, and garlic, cooking until turkey is browned and fully cooked. Stir in bell peppers, chili powder, cumin, smoked paprika, salt, and pepper. Add the sweet potatoes back into the skillet and cook for another 5 minutes until tender.
Stir in spinach and lime juice, cooking until wilted. Serve topped with feta and fresh cilantro.
Want more ideas like this? Subscribe to my weekly emails to make mealtime stress-free!
Whether it’s your first time creating one-pan meals or you want a great way to enjoy a simple dish that works for busy weeknights, this Southwest Turkey & Sweet Potato Skillet is a great option. Bookmark this true story of a skillet recipe that will become your go-to for comforting, healthy dinners.
Are you ready to try a dish that screams fresh flavors and packs a punch? Meet the Spicy Garlic Shrimp & Avocado Bowl. This shrimp bowl recipe checks all the boxes including vibrant colors, fresh ingredients, and the perfect way to enjoy a low-carb, healthy salad. Whether it’s your first time trying shrimp rice bowls or you’re a meal prep pro, this dish will elevate your repertoire.
Here’s a breakdown of the key ingredients and some substitution ideas:
For the Shrimp
6 oz shrimp, peeled and deveined: Opt for jumbo shrimp if you prefer more bite, or substitute with pre-cooked shrimp to save time.
Olive oil: Use high-quality extra virgin olive oil for the best flavor. Avocado oil is a great alternative.
Spices: Chili powder, garlic powder, paprika, salt, and black pepper create a bold, flavorful base. Adjust spice level depending on your preferences.
For the Salad Base
Cauliflower rice: Perfect for a low-carb option, but jasmine rice, sushi rice, or quinoa are great additions if you prefer a heartier bowl.
Fresh vegetables: Cherry tomatoes, red bell pepper, cucumber, and fresh veggies like red cabbage or green onions bring a refreshing crunch.
For Toppings and Extras
½ avocado: Ripe avocados add that creamy avocado texture and plenty of healthy fats.
Fresh cilantro and lime juice: These play a significant role in bringing out the flavors, but fresh lemon juice works too. Sprinkle sesame seeds for a different flavor profile.
You’ll be happy to know this shrimp bowl recipe is naturally gluten-free! If you’re experimenting with cooking methods, avoid adding soy sauce unless it’s labeled gluten-free. You can also try coconut aminos for a great way to add umami flavor with no gluten concerns.
👩🍳 How to Make My Spicy Garlic Shrimp & Avocado Bowl
Get your full kitchen ready because this recipe comes together in a few simple steps:
Prep the shrimp: Toss peeled and deveined jumbo shrimp in a medium bowl with olive oil, chili powder, garlic powder, paprika, salt, and black pepper to coat evenly. Adjust spice level as needed.
Cook the shrimp: Heat a large skillet over medium-high heat. Arrange shrimp in a single layer and sauté for 3-4 minutes per side until pink and cooked through. Transfer them to a small bowl and keep warm.
Prepare the salad base: Arrange your bowl with cauliflower rice (or your choice of quinoa, jasmine rice, or brown rice). Add diced cherry tomatoes, cucumber, red bell pepper, and avocado.
Combine and garnish: Place your cooked shrimp on the salad base. Drizzle with fresh lime juice and garnish with chopped cilantro. Serve immediately and enjoy your avocado shrimp salad!
📓 Best Served With
Black beans: Add a side of seasoned black beans for a burrito bowl-inspired twist.
Spicy mayo: Mix mayo with a dash of chili powder and fresh lime juice for the perfect drizzle.
Sushi bowls: Incorporate sushi rice and finish with soy sauce or sesame seeds for a refined take.
👝 How to Store Leftovers
Cooked shrimp bowls can be stored in an airtight container in the fridge for up to 3 days. Keep the avocado and fresh vegetables separate to maintain their freshness. For meal prep, assemble everything except the avocado and cucumber in advance and add those just before serving.
🧠 Common Questions
Can I use pre-cooked shrimp?
Absolutely! Pre-cooked shrimp is a great way to save time. Just heat them briefly in a skillet with the spices to bring out the flavors.
What’s a good substitute for cilantro?
If you’re not a fan of cilantro, use chopped fresh parsley or green onions for a different, yet equally refreshing touch.
How do I adjust for picky eaters?
Swap out spicy shrimp for milder cajun shrimp or adjust spice levels to suit everyone’s preference. You can also include side dishes like red onions or simpler veggies like plain cucumbers.
On The GO
I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.
Here’s the full nutrition information for a single serving of this shrimp bowl recipe (based on a 255-calorie diet):
Calories: 255kcal
Carbohydrates: 13g
Protein: 21g
Fat: 15g
Saturated Fat: 2g
Cholesterol: 137mg
Sodium: 434mg
Potassium: 889mg
Fiber: 6g
This nutritious meal is a balance of healthy fats, lean protein, and dietary fiber. You can also pump up the protein by adding more shrimp to meet your macro needs.
Next Time, Try This!
Switch things up to explore your culinary creativity! Throw in some red peppers, black beans, or green onions for that next-level flavor. Or, craft sushi-style shrimp rice bowls and experiment with soy sauce for an entirely different vibe.
Now it’s your turn to make this Spicy Garlic Shrimp & Avocado Bowl! Head to your favorite grocery store, snag the freshest ingredients, and create a delicious meal that celebrates the art of balance, flavor, and nutrition.
There’s just something about buffalo and ranch that always creates a crowd pleasing recipe. This Buffalo Ranch Chicken Bowl is one of those solutions that checks all the boxes: it’s quick, wholesome, and packed with flavor. Whether you’re navigating a hectic week or looking to spice up your meal prep routine, this recipe is your reminder that eating well doesn’t have to be complicated.
Protein options: Shredded rotisserie chicken, chicken thighs, skinless chicken breasts, or cubed chicken
Base: White rice, brown rice, cauliflower rice (low-carb alternative), or long grain rice prepared using a rice cooker
Veggies: Cherry tomatoes (or grape tomatoes), red onions, bell peppers, roasted cauliflower, bag of cabbage slaw mix, sweet potatoes, or a great addition of fresh veggies like cucumbers
Healthy fats: Avocado or olive oil
Cheese options: Blue cheese crumbles, feta cheese, or a dairy-free alternative
Sauces and dressings: Primal Kitchen buffalo sauce, Frank’s Buffalo Wing Sauce, blue cheese dressing, or homemade ranch using Greek yogurt and ranch seasoning
Additional seasonings: Garlic powder, paprika, sea salt, black pepper
Optional sides: Black beans, lime juice, apple cider vinegar
On The GO
I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.
Double-check seasoning packets like ranch seasoning and buffalo sauce for gluten content.
Use gluten-free dressing options (e.g., a homemade ranch made with dairy-free yogurt).
👩🍳 How to Make My Buffalo Ranch Chicken Bowl
Cook the protein:
Use shredded chicken, cubed chicken, or a sheet pan chicken option for crispy buffalo chicken.
For easy preparation, try tender buffalo chicken made in an Instant Pot or slow cooker with chicken broth and spicy buffalo sauce.
Prepare the base:
Use your preferred bed of rice (brown, white, or cauliflower rice) or opt for roasted cauliflower for a low-carb twist.
Cook the rice in a rice cooker or Instant Pot for ease.
Assemble the bowl:
Add freshly cooked grains or cauliflower florets to a large skillet over medium-high heat to crisp, if desired.
Layer with lots of veggies like bagged cabbage slaw mix, cherry tomatoes, and bell peppers.
Season and dress:
Coat the chicken in buffalo sauce, garlic powder, and seasonings until golden brown.
Top with blue cheese crumbles (or feta), ranch dressing, and extra buffalo sauce for a spicy kick.
Serve and enjoy:
Garnish with fresh chives or green onions for a burst of flavor!
📓 Best Served With
Low-carb buffalo chicken bowls paired with a side of black beans or crispy roasted sweet potatoes.
Try this bowl-style meal with a refreshing apple cider vinegar slaw for a tangy kick.
A dollop of sour cream or your favorite hot sauce can elevate the spice factor.
👝 How to Store Leftovers
Store leftover buffalo chicken or veggies in an airtight container in the fridge for up to 4 days.
For meal prep, use separate containers to preserve freshness. Add dressing just before serving.
Freeze leftover spicy buffalo chicken in a meal prep container for up to 3 months.
🧠 Common Questions
Q1. Can I make this with crispy buffalo chicken?
Absolutely! Use cubed chicken tossed with olive oil, buffalo sauce, and ranch seasoning, then bake at high heat on a sheet pan until golden brown.
Q2. Are there different types of buffalo sauce I can use?
Yes, you can try Frank’s Buffalo Wing Sauce or Primal Kitchen Buffalo Sauce for a lower-calorie option.
Q3. Can I use rotisserie chicken?
Definitely! Shredded rotisserie chicken is a great addition and saves on prep time.
💪🏼 Tracking Macros? Check This Out
The Buffalo Ranch Chicken Bowl is a perfect blend of flavor and nutrition. It’s only 265 calories per serving and packed with 30g of protein to keep you full and support muscle recovery. With just 9g of carbs and 4g of fiber, it’s great for low-carb diets and supports healthy digestion. It also has 12g of healthy fats, including 5g monounsaturated fats and 3g polyunsaturated fats, while keeping saturated fat low at 3g.
This bowl is also loaded with nutrients like Vitamin A (7321IU) for vision and immunity, Vitamin C (14mg) for skin and immune health, plus potassium (654mg) and iron (2mg) for energy and cellular health.
Whether you’re tracking macros or just looking for a healthy, satisfying meal, this recipe has it all—simple, nutritious, and packed with flavor!
Packed with high protein, healthy fats, and fresh veggies, this recipe supports your nutrition goals visually and functionally.
Check the nutrition facts and nutritional information on seasoning packets and sauces to fit this into your macros seamlessly.
Swap out rice with cauliflower rice to cut carbs while keeping the hearty feel of buffalo bowls.
If you try out this Buffalo Ranch Chicken Bowl Recipe – and I hope you do – share your thoughts with a star rating in the comments!
2tbspcrumbled blue cheeseor dairy-free alternative
1tbspranch dressingor dairy-free option
1tbspbuffalo sauce
½tspgarlic powder
½tsppaprika
¼tspsea salt
¼tspblack pepper
Instructions
In a medium bowl, toss the grilled or shredded chicken with buffalo sauce, garlic powder, paprika, salt, and pepper until well coated.
In a large salad bowl, add shredded romaine as the base. Top with cherry tomatoes, shredded carrots, sliced cucumber, diced avocado, and crumbled blue cheese.
Add the buffalo-seasoned chicken on top. Drizzle with ranch dressing and gently toss before serving. Enjoy!
As a dietitian and FASTer Way coach, I’ve had the privilege of guiding so many clients through their fat loss journeys, but John and Adrienne’s story is one that truly stands out. Seeing a former professional athlete and his wife not only embrace the FWTFL lifestyle but completely transform their energy levels, strength, and overall health has been incredible. Their journey is proof that with the right foods, strategic workouts, and a supportive community, anyone can achieve amazing results—no matter their prior experience or stage in life. I’m so excited to share their story with you!
As a former professional athlete, John spent most of his life training and staying in elite condition while playing hockey. After retiring from the NHL in 2002, he transitioned into coaching and broadcasting. With this career shift, the routine of working out became a distant memory, and over the years, weight gain slowly crept in.
Feeling out of shape and low on energy, John consulted a functional medicine doctor, who introduced him to the FASTer Way program. Through our friendship with Melanie Marcus, we had heard of FASTer Way before but never knew the details. After reviewing his blood test results, John was cleared to start the program—and that’s when our journey began.
On The GO
I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.
On February 1st, 2024, we committed to FASTer Way and invested in our health. We bought weights, a bench, kettlebells, mats, and even dusted off our Peloton—transforming our garage into our personal gym. One of the best parts of FASTer Way is that you don’t need an expensive gym membership or extra travel time. No waiting for machines, no awkward gym encounters—just a convenient, time-efficient way to train.
Over the years, we had tried multiple fitness programs, gyms, and trainers, but nothing ever stuck. With FASTer Way, John saw immediate results through a simple, structured approach. The app helped him track his food intake, stay accountable, and keep workouts to just 30 minutes, plus 20 minutes of cardio.
Each night, we review the next day’s workout and macro goals, ensuring we are fully prepared. One year later, John is down 45 pounds, back to his playing weight and waist size, and has regained his strength and stamina. He even had to buy an entirely new wardrobe—a welcome expense for a great reason! The transformation has been incredible.
Staying on Track with a Demanding Schedule
John’s schedule is non-stop—with early mornings, long game days, and late nights due to 7:30 PM hockey games. However, he starts his day strong with a FASTer Way workout, a Peloton ride, and a protein-packed coffee with creatine before heading to the rink.
The app has helped him become more mindful of his food choices, especially while traveling. He now prioritizes whole-food, grass-fed protein and even invested in a new water bottle to stay on top of hydration.
The results have been so noticeable that friends, family, and colleagues constantly ask, “What are you doing?” The answer? “The FASTer Way!” Even John’s former coaching colleagues are curious about his success and how healthy he looks.
Adrienne’s Transformation: Strength, Energy & Pain Relief
About a month into John’s journey, he told me, “If I’m doing this, you’re doing it with me!” So, I joined the FASTer Way community—and I’m so glad I did!
At first, I was skeptical, but it didn’t take long for me to see real results. This program leveled up my fitness, and now I look forward to Monday HIIT and Tuesday Tabata! I have always been active, but this is the easiest program to stay consistent with, progress properly, and maintain. I feel stronger now than I did in my 30s, and I’m turning 60 this year.
As a former professional golfer, the strength and endurance I’ve gained have directly impacted my game—I hit the ball farther, and I don’t fatigue as quickly under tournament conditions. A major bonus? No more back pain, something I’ve dealt with for most of my life.
The best part of this entire journey has been committing to this lifestyle together.
Reconnecting with Our Coach, Melanie Marcus
An extra-special bonus of this experience has been reconnecting with our dear friend, Melanie Marcus.
Melanie has been an incredible coach, uniquely understanding the challenges John faced transitioning from an NHL lifestyle to everyday life. She guided him through the FASTer Way app, provided nutrition tips for traveling, and helped him stay accountable—without making it feel overwhelming.
With a former professional athlete, coaching requires a delicate balance—pushing for progress while respecting past training experiences. Melanie did exactly that.
Why We Recommend FASTer Way
We wholeheartedly recommend FASTer Way to anyone looking to lose weight, gain strength, and build sustainable habits. This isn’t just another diet—it’s a lifestyle change that truly works.
If you’re considering it, give it a try—you won’t be disappointed! 🚀
The FASTer Way to Fat Loss (FWTFL) is a sustainable lifestyle program that combines intermittent fasting, carb cycling, whole food nutrition, and strength training to help you achieve amazing results. Founded by Amanda Tress, this 6-week program is designed to be a long-term solution for fat loss, energy levels, and overall health.
Key Components of the FWTFL Program
Intermittent Fasting & Eating Schedule – Learn when and how to eat to fuel your body efficiently. Carb Cycling – Incorporates low-carb days, regular macro days, and low macro days to optimize fat loss. Whole Foods & Nutrition Program – Focuses on real foods, healthy fats, and the right foods for long-term success. Strength Training & HIIT Workouts – Includes upper and lower body, gym workouts, including mobility workouts for rest days. Each are about 30 minute workouts to help build muscle. FWTFL App & Coaching – Get access to the Faster Way app, and certified coach for guidance every step of the way. When you sign up using this link, you ensure that I am your coach + dietitian for the whole program. Supportive Community – Engage with a small group on Social Glow throughout the VIP program to stay motivated.
Why FASTer Way Works
For first-time clients, the prep week sets the foundation for success. Throughout the first round, you’ll learn how to balance food groups, fitness goals, and meal guides while following a structured workout plan. Many clients, including those with prior experience in other programs, see great results in the first week—with progress photos showing a different person in just a few weeks.
The main reason this program is a game changer is that it’s not just a short-term weight loss program—it’s a lifestyle change. Clients who previously struggled with yo-yo dieting finally find a sustainable way to build muscle, burn fat, and improve energy levels in the long run.
Is It the Right Time for You?
If you’re looking for a fitness program that offers immediate access, clear weekly meal plans, and a personal trainer feel, this is the best decision you can make. This honest review proves that hard work and the right reasons lead to better shape and lasting success.
Join today and take control of your healthy lifestyle with FASTer Way! 💪🔥
About Me
I’m Melanie.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
If you’re taking Ozempic as part of a weight loss journey or blood sugar control, you’ve probably noticed one big change—your appetite isn’t what it used to be. As a GLP-1 receptor agonist, Ozempic helps regulate blood sugar and promotes weight loss by slowing digestion and reducing hunger. For many, this makes it easier to eat fewer calories, but it can also mean struggling to get enough protein, which (I can’t stress this enough!!) is crucial for maintaining muscle, energy, and overall health.
As a registered dietitian and professionally trained chef, I know firsthand how important protein is—especially when you’re losing weight. I also know that eating well shouldn’t feel like a chore. Stay with me through this article, I’ll walk you through exactly how to hit your protein goals while on Ozempic, with simple, satisfying, and delicious solutions that fit your lifestyle. Let’s make this easy (and tasty)!
Ozempic has been making headlines, and here’s why—it’s a medication with semaglutide, an active ingredient that helps manage type 2 diabetes and supports weight management. Weight loss drugs like semaglutide works by mimicking GLP-1, a hormone your body naturally produces to regulate blood sugar, control appetite, and boost metabolism.
Here’s how it works: it helps your body release insulin when blood sugar is high and slows digestion, keeping you feeling full longer. This reduces hunger and calorie intake without feeling deprived. It also lowers cravings by reducing glucagon, a hunger hormone, making it easier to stick to healthier habits.
For weight loss, the appetite suppression is a game-changer. Combined with a good diet and exercise, Ozempic can help you lose significant weight while improving how your body burns fat and handles insulin resistance.
On The GO
I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.
When you’re on a weight-loss journey one thing you don’t want to overlook is protein. I cannot stress enough how protein intake is crucial for preserving lean muscle mass, repairing connective tissues, and maintaining strength as you shed pounds. Protein isn’t just about building muscle—it supports so many essential body functions, from keeping your immune system is in tip top shape to ensuring your hair, skin, and nails stay healthy. You want to have nice hair and skin and strong bones right? With the appetite-suppressing effects of Ozempic and the potential for reduced calorie intake, there’s a chance that rapid weight loss could lead to losing muscle along with fat if you’re not getting enough protein. That’s why it’s extra important to make sure your meals are packed with high-quality protein sources like lean meats, eggs, dairy, tofu, or legumes. By including enough protein in your diet, you can keep your body strong throughout your weight-loss journey while reaping the full benefits of your medical weight loss plan.
Setting Personalized Protein Goals
Setting personalized protein goals can help you take charge of your health and fitness, but where do you start? A good baseline to consider is the recommended daily allowance (RDA) for protein, which suggests consuming around 0.8 to 1.2 grams of protein per kilogram of body weight for most individuals. This range is a general guideline, but your ideal protein intake will depend on factors like your activity level, health goals, and overall nutrition needs. For example, someone trying to build muscle or recover from an illness may need more protein than someone with a sedentary lifestyle. To determine what’s right for you, it’s a smart idea to consult a registered dietitian or an obesity medicine physician. These experts can evaluate your dietary needs, fitness routine, and medical history to set personalized protein targets that align with your goals and lifestyle. By fine-tuning your protein intake, you can fuel your body effectively, whether your focus is on weight loss, muscle gain, or simply maintaining a healthy balance.
When new clients join my 6 week fat loss program, I review their new client assessment and set custom macros based on past medical history and individual goals.
Protein-rich foods for Ozempic Users
When it comes to finding the best protein sources, focusing on high-quality, nutrient-dense foods is essential. Lean meats like chicken breast, turkey, and fish are excellent options, providing a hefty dose of protein with minimal fat. For those who enjoy dairy, foods like cottage cheese, Greek yogurt, and other low-fat dairy products are both protein-packed and versatile, making them easy to incorporate into your diet.
Whole grains such as quinoa and farro not only deliver protein but also supply fiber, which supports digestion and helps you stay full longer.
Healthy fats like avocados, nuts, and seeds can complement these protein sources, offering additional nutrients and sustaining energy levels.
Plant-based proteins such as beans, lentils, tofu, and edamame are fantastic choices as well, especially for vegetarians or those looking to reduce their meat intake, while animal-based proteins are often complete proteins, providing all essential amino acids vital for muscle repair and overall health.
For individuals with busy schedules, protein powders, ready-to-drink protein shakes, and newer innovations like protein-rich drinks are convenient options to ensure you meet your daily protein goals without sacrificing nutrition. By balancing these dietary elements, Ozempic users can maintain a high-quality protein intake that aligns with their weight loss and health objectives.
Practical Meal Planning Tips for Protein Goals
Meal planning might sound intimidating, but it doesn’t have to be. The key is to focus on whole foods that are naturally rich in protein, healthy fats, and other vital nutrients. Now that you’re not as hungry, every bite counts to get your body the nutrients it needs.
Meal planning might sound intimidating, but it doesn’t have to be. The key is to focus on whole foods that are naturally rich in protein, healthy fats, and other vital nutrients. Now that you’re not as hungry, every bite counts to get your body the nutrients it needs.
This is going to sound corny, but think of protein, carbs, and fats as friends you’re inviting to a party. Protein is like the dependable friend who always helps you set the foundation for a great time—strong and reliable. Carbs are the lively guest who keeps everyone energized and moving, while healthy fats are the chill, supportive friend who makes sure everything stays balanced and smooth. Hosting the perfect party (or meal, in this case) is all about getting the right mix of these three.
When planning your meals, start by prioritizing protein. It takes center stage, bringing structure and strength to the plate. Foods like chicken breast, fish, or tofu make great options. Then, think about carbs—whole grains like quinoa or brown rice or starchy veggies like sweet potato are excellent choices. Finally, don’t forget your fats—think slices of creamy avocado or a drizzle of olive oil to bring it all together.
1️⃣ Eat Protein First at Every Meal
When you sit down to eat, start with protein before anything else. Whether it’s eggs, chicken, Greek yogurt, or fish, front-loading protein helps ensure you get what you need before you fill up.
2️⃣ Focus on Smaller, Protein-Dense Meals
Since big meals might not be appealing, try small, frequent meals packed with protein: ✅ Greek yogurt with collagen powder ✅ Scrambled eggs with cheese ✅ Tuna salad on cucumber slices ✅ Protein shake with almond milk ✅ Cottage cheese with berries
3️⃣ Sip Your Protein
If solid food feels too heavy, protein drinks and smoothies are a lifesaver. Try: 🥤 A high-quality protein shake ☕ Collagen or protein powder in coffee 🍓 A smoothie with protein, Greek yogurt, and berries
4️⃣ Keep Easy Protein Snacks on Hand
Protein-rich snacks make it easier to hit your goals without overloading your plate: ✔ Hard-boiled eggs ✔ String cheese or cottage cheese ✔ Turkey roll-ups with avocado ✔ A handful of almonds + a protein bar
5️⃣ Track & Adjust as Needed
Since your appetite fluctuates, tracking your protein intake can help you see where you might need a boost. Aim for at least 20–30g of protein per meal and adjust based on how you feel.
Tackling Challenges to Meeting Protein Goals
Meeting your protein goals can come with its own set of challenges, but a little preparation helps a lot. One common mistake is underestimating how much protein your body actually needs, so take time to familiarize yourself with portion sizes. For example, aim for around 20-30 grams of protein in each meal to reach your daily target.
Another hurdle might pop up if you’re using GLP-1 medications, which often reduce appetite or feelings of hunger. This can make it hard to eat larger meals, so try smaller, protein-dense meals instead—think a slice of turkey on a whole-grain cracker or a small serving of cottage cheese with fresh fruit.
Fairlife chocolate milk, or a protein shake are good options to have on hand. Small hacks like these can make hitting your goals much easier without feeling like a chore.
Practical Meal Planning Tips for Protein Goals
Meals
When it comes to building a balanced diet with plenty of protein, the key is to keep it simple and practical. Start by thinking of each meal like a well-rounded plate—your protein is the star of the show. Whether it’s lean chicken, fish, tofu, or even eggs, you want to aim for a high-quality protein source that fills you up and helps your body recover and grow strong.
Complement your protein with wholesome carbs like quinoa, brown rice, or sweet potatoes to maintain steady energy.
Round out your meal with healthy fats such as a handful of nuts, avocado slices, or a drizzle of olive oil to stay satisfied and support overall health.
Snacks
When it comes to snacks, think grab-and-go, whole foods so you don’t skimp on nutrition.
Boiled eggs are a powerhouse snack—packed with protein and super convenient.
Plain Greek yogurt topped with fresh berries or cinnamon makes for a creamy and satisfying option without added sugar.
Apples, pack of almonds and a beef stick.
For meal planning, the easiest way is to mix and match.
Start with a protein like grilled chicken, chickpeas, shrimp or tempeh.
Add a veggie side like roasted broccoli or a mixed greens salad.
Include a small serving of whole grains like farro, barley, or brown rice to keep variety in your meals.
If you’re reading this and thinking – there is no way I’m going to do this cooking, the good news is you don’t have to. Whole Foods and other meal delivery services make it easy to meet your unique macro needs.
Prepping these ahead of time and storing them in meal containers can make assembling meals during the week quick and easy. This approach helps you stay on track with your protein goals while maintaining a balanced, sustainable diet for weight loss or overall health. It’s all about creating combinations that work for you!
Tackling Challenges to Meeting Protein Goals
These are some of the most common hurdles I’ve seen my clients encounter over the past year.
Underestimating Protein Needs
Many people don’t realize how much protein they actually need.
Solution: Use a macro calculator or aim for at least 20-30g of protein per meal.
Portion Size Confusion
A “serving” of protein isn’t always a full portion. (Example: A 4 oz chicken breast has ~35g protein.)
Solution: Weigh and track protein sources initially to get a feel for proper portions.
Reduced Appetite on GLP-1 Medications
Feeling full quickly can make it hard to consume enough protein.
Pre-plan meals to distribute protein evenly throughout the day.
Protein Goals in a Balanced Diet
While protein is a star player, it’s not the whole game. A healthy, sustainable diet includes: ✅ Healthy fats (think avocado, nuts, olive oil) for hormone balance and brain health. ✅ Whole grains for fiber and steady energy (yes, carbs are important!). ✅ Portion-controlled calories—because even too much of a good thing can stall progress.
It’s not about cutting everything out—it’s about learning how to build meals that fuel your body and fit your lifestyle.
Long-Term Success = Lifestyle Changes
Here’s the truth: No matter how great your meal plan is, if it doesn’t fit your real life, it won’t stick. That’s why focusing on habits—like prioritizing protein at meals, prepping ahead, and making small swaps—helps create results that last.
At the end of the day, your diet should support your goals and your life. No extremes,—just balance.
Regular Monitoring and Adjustments
Hitting your protein goals isn’t just a “set it and forget it” thing. As your body changes—whether you’re losing weight, gaining muscle, or adjusting to a new routine—your protein needs can shift too. That’s why regular check-ins with your dietitian and healthcare provider are a good idea and can make a big difference.
Tracking protein
✔ Ensures you’re getting enough – Especially important if you’re losing weight or building muscle. ✔ Prevents under or over-eating – Too little protein can slow progress, while too much without balance can throw off your nutrition. ✔ Helps troubleshoot plateaus – If you’re stuck, tweaking your protein intake (alongside other macros) can help get things moving again.
Adjusting as You Go
Your needs might change based on: Weight loss progress – As you lose weight, your protein needs may need to be fine-tuned. Muscle-building goals – If you’re strength training more, you may need to increase protein intake. Appetite changes – Medications (like GLP-1s) or lifestyle shifts can have side effects that impact how much you comfortably eat.
Stay Connected & Stay Flexible
The best way to get this right? Stay in touch with a registered dietitian, weight-loss coach, or healthcare provider who can help assess and adjust your intake. Nutrition isn’t one-size-fits-all, and making small, strategic changes over time is what leads to lasting results.
The key takeaway? Listen to your body, track your intake, and don’t be afraid to make adjustments along the way. 💪🏼
You’ve Got This! 💪🏼
Hitting your protein goals while on Ozempic is totally doable—it just takes a little planning and the right approach. With small, smart tweaks, you can fuel your body, protect your muscle, and feel stronger while losing weight.
The key? Make protein a priority. Whether that’s adding a scoop of protein to your morning coffee, choosing high-protein snacks, or focusing on quality meals, every little effort adds up. And the best part? You don’t have to do it alone! A nutrition coach, registered dietitian, or healthcare provider can help guide you and make sure you’re getting exactly what your body needs.
So keep going—your health goals are 100% within reach! With a little planning (and some tasty protein-packed meals along the way), you’ll be feeling your best in no time. 💯
What’s your favorite way to sneak in extra protein? Let’s share ideas below! ⬇️😊
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Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!
Looking for a healthy lunch that’s easy to make and packed with healthy fats? I love these avocado chicken salad lettuce wraps—they’re one of my go-to meals when I’m trying to keep things light but satisfying. They’re perfect for a quick dinner, lunch, or even something I whip up the night before (if I can resist eating it all and save some for the next day!). With minimal cooking and loads of flavor, this California avocado-inspired dish has definitely become one of my favorite lettuce wrap recipes. Give it a try!
Kickstart your health journey with these 3 FREE guides—perfect for intermittent fasting, weight loss on the go, and jumpstarting fat loss. Grab yours and make healthy eating easier than ever! 💪
On The GO
I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.
😍 Why You’ll Love Avocado Chicken Salad Lettuce Wraps
Minimal Cooking: Spend as little time as possible in the kitchen with this recipe. Whether you’re using a pre-cooked chicken breast or rotisserie chicken from the grocery store, or even Costco canned chicken you’ll have these wraps ready in no time.
Handful of Ingredients: You only need a few staples like Greek yogurt, black pepper, and lemon juice, paired with fresh produce like ripe avocados, celery, and romaine lettuce.
Healthy and Low-Calorie: Packed with healthy fats from the avocado, these wraps are perfect for anyone tracking a calorie diet or aiming to keep things light.
Refreshing on a Hot Summer Day: Skip heavy meals! These wraps are light, fresh, and exactly what you need to cool down.
Customizable: Whether you prefer lime juice over lemon juice, or like to throw in extras like green onions or red onion, there’s plenty of room to make them your own.
🗒️ Ingredients + Substitutions
To make these simple lettuce wraps, here’s what you’ll need from the grocery store:
chicken breast, cooked and shredded. If you’re short on time, use a rotisserie chicken for convenience! Canned Kirkland chicken breast is also a good option.
avocado, mashed. Use a fresh avocado or hass avocados for the creamiest flavor. I also use Kirkland avocado mash cups when I have them.
Greek yogurt. Swap with lite sour cream if needed.
mustard. Dijon mustard works well for a punchier flavor
lemon juice. Lime juice works too
celery stalk, chopped
Salt and black pepper, to taste
Romaine lettuce leaves (or use butter lettuce, bibb lettuce, or lettuce cups for variety)
Optional add-ins for extra crunch and flavor:
Green onions
Red onion, finely diced
Large avocados for garnish
💡 Gluten-Free? Read This!
This delicious recipe is naturally gluten-free, thanks to the use of lettuce leaves rather than bread or wraps. Butter lettuce or bibb lettuce makes a crunchy and pliable replacement for traditional tortillas, while Romaine lettuce provides a crisp texture that’s perfect for these chicken wraps.
👩🍳 How to Make My Avocado Chicken Salad Lettuce Wraps
Follow these simple steps to assemble this healthy lunch in no time:
Cook and Shred the Chicken
If you’re starting from scratch, cook the chicken in a large skillet over medium heat until done. Alternatively, shred leftover chicken from last night, or grab a rotisserie chicken for a quick option.
Mix the Chicken Salad Mixture
Using a large bowl (or mixing bowl), combine shredded chicken, mashed ripe avocado, Greek yogurt, mustard, and lemon juice. Add the chopped celery, then season with salt and black pepper to taste. Mix until well combined.
Prepare the Lettuce Cups
Wash and dry your Romaine lettuce (or butter lettuce) leaves, ensuring they’re clean and crisp.
Serve and Enjoy
Spoon the chicken salad mixture into your lettuce cups or wraps, and serve immediately. Garnish with diced red onion, green onions, or even a sprinkle of Vitamin C-packed lemon zest if desired.
This good way to utilize leftover chicken also makes a great source of high protein, perfect for those on the go!
📓 Best Served With
These avocado wraps pair beautifully with light and refreshing sides. Try these combos:
A simple salad drizzled with a vinaigrette.
A side of fresh fruits to add natural sweetness.
Sparkling water with a splash of lime juice.
👝 How to Store Leftovers
Got extras? Store any leftover chicken salad mixture in an airtight container and refrigerate. It keeps well for 3-4 days, making it a great lunch idea for the week ahead. Pro tip: Keep the mixture separate from the lettuce leaves for maximum freshness when assembling your wraps later!
Join my next 6 week challenge!
Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!
Q1. Can I use a food processor for the chicken salad mixture?
Absolutely! If you prefer a finer texture, blend the ingredients in a food processor before stirring in chopped celery.
Q2. Can I make these wraps ahead of time?
Yes, but for best results, assemble the wraps just before serving. Store the salad mix separately from the bibb lettuce, and your wraps will stay fresh.
Q3. Are there vegetarian substitutes?
For a vegetarian twist, swap the chicken breast with chickpeas or tofu crumbles.
💪🏼 Tracking Macros? Check This Out
With this avocado chicken salad lettuce wrap, you’re tapping into the trifecta of balanced nutrition—healthy fats, high protein, and low carbs. At just 230kcal per serving, it’s packed with 27g of protein, 11g of fat, and only 7g of carbohydrates. While we love carbs in the FASTer Way, when we’re carb cycling, high fat and protein is the way to go.
If you try this recipe, and I hope you do! – Let me know in the comments below!
As a dietitian, busy mom, and carb cycler, let me tell you—this Zucchini Pesto Pasta with Chicken is a game changer! (well, this one is too!) It’s my go-to weeknight dinner because it checks all the boxes: quick, healthy, and absolutely delicious. I love how versatile it is. You can keep it low-carb with just the zucchini noodles or add some pasta to bump up the carbs if you’re cycling or feeding the whole family. Plus, it’s a “cook once, eat twice” kind of meal—make a big batch, and you’ve got lunch or dinner sorted for the next day. With spiralized zucchini, creamy pesto, tender grilled chicken, and juicy cherry tomatoes, this dish is proof that healthy eating can be simple and so satisfying!
Quick and Easy: On the table in under 20 minutes, this easy recipe is a lifesaver for busy weeknights.
Low-Carb & Gluten-Free: A great option for those following a heart-healthy or gluten-free lifestyle.
Healthy Fats and Protein: Packed with healthy fats from the pesto and protein from the chicken, it’s a perfect dish for a balanced diet.
A Fun Way to Enjoy Veggies: Who says vegetables have to be boring? Spiralized zucchini noodles are a favorite way to add veggies with a fun twist.
Full of Flavor: The creamy pesto, fresh basil leaves, and juicy cherry tomatoes combine to wake up your taste buds with every bite!
🗒️ Ingredients + Substitutions
Here are the simple ingredients you’ll need for this recipe:
zucchini (spiralized into noodles): Use a handheld spiralizer or vegetable spiralizer. If you don’t have either, have fun creating thin ribbons using a julienne peeler, veggie peeler or even your food processor.
olive oil: For sautéing the zucchini noodles to perfect texture.
chicken breasts (grilled and sliced): Substitute with shrimp or tofu for a different protein option.
pesto sauce (store-bought or homemade): Making homemade pesto with fresh basil leaves, pine nuts, olive oil, a little salt, and garlic in a food processor adds a personal touch.
cherry tomatoes (halved): These give the dish a pop of color and fresh flavor.
grated parmesan cheese (optional): For less sodium or a dairy-free dish, swap this with nutritional yeast or hemp seeds.
Quick Tip! No zucchini? You can use cucumber for raw zucchini noodles.
💡 Gluten-Free? Read This!
Yes, this zucchini noodle recipe is completely gluten-free! Swap out regular pasta for spiralized zucchini noodles and still satisfy your craving for traditional pasta dishes. For anyone with medical reasons to avoid gluten or if you’re exploring a heart-healthy diet, this healthy dish tastes just as good as it looks. Plus, it’s packed with nutrients that align with recommended amounts of nutrients for a nutrition-guideline-approved meal.
👩🍳 How to Make My Zucchini Pesto Pasta
This recipe follows a rigorous process perfected by recipe testers and registered dietitian reviews to ensure it’s easy for anyone to cook. Follow these steps for the best way to make this dish:
Prep the Zucchini: Pat the zucchini noodles dry with a paper towel to remove excess water. This ensures no soggy noodles!
Cook the Zoodles: Heat olive oil in a large skillet over medium heat. Add raw zucchini noodles and sauté for 2-3 minutes until they’re soft but still have that mild flavor and fresh texture.
Add the Toppings: Stir in sliced chicken and cherry tomatoes over medium-high heat. Drizzle pesto sauce over the mixture and toss to coat evenly.
Simmer and Serve: Cook for another 2-3 minutes to heat everything thoroughly. Sprinkle parmesan cheese or an alternative like nutritional yeast for that cheesy, creamy pesto flavor. Add black pepper to taste.
Plate and Garnish: Transfer everything to a large bowl and top with a squeeze of lemon juice and a sprinkle of fresh herbs like basil.
If you love the flavors of zucchini and basil, you’ll also want to check out my family recipe for zucchini lasagna.
📓 Best Served With
While this dish is delicious enough to stand alone, here are a few ideas to round out the meal:
A fresh side salad with a homemade olive oil and lemon juice dressing.
A slice of gluten-free garlic bread or keto bread.
Pair with roasted vegetables for extra greens.
👝 How to Store Leftovers
If you’re lucky enough to have leftovers, here’s the easiest way to store them:
Store in an airtight container in the fridge for up to 3 days.
To reheat, warm on the stove over medium heat for 1-2 minutes. Avoid microwaving as it may cause soggy noodles.
For best results, keep the pesto sauce separate until you’re ready to reheat.
Pro Tip! Avoid freezing as spiralized zucchini noodles tend to lose their texture when thawed.
🧠 Common Questions
Can I use jarred pesto instead of homemade pesto?
Yes! Jarred pesto from grocery stores works perfectly if you’re short on time. I usually find store bought pesto to have an off aftertaste, but after trying Costco’s Kirkland pesto, I will never go back. It is amazing, made with high quality cheese and no aftertaste. But if you have a food processor, homemade pesto is such a treat!
What’s the nutritional information?
This recipe is low-carb, high-protein, and packed with healthy fats. Each serving contains approximately 400 calories, 10g carbs, 33g protein, 25g fat, and 3g fiber. Exact nutritional data may vary based on specific ingredients used, but this dish fits seamlessly into a standard or calorie-conscious diet. Always consult your primary care provider for tailored nutrition advice based on your health condition.
Can I make this dairy-free?
Absolutely! Swap parmesan cheese for nutritional yeast or hemp seeds to achieve a similar nutty flavor with less sodium.
Join my next 6 week challenge!
Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!
Counting macros? With chicken providing protein, zucchini for fiber and nutrients, and olive oil for those healthy fats, this dish checks all the boxes. Enter our recipe base into your favorite recipe card tool for detailed nutrition information.
🏆 “Cooking healthy doesn’t mean sacrificing flavor or fun—that’s what makes this my favorite recipe to share with clients! The zucchini noodles and pesto are a match made in heaven.” – [Your Name], RD & Faster Way Client
Don’t forget to bookmark this easy recipe, and if you tried it, I’d love to hear from you! Leave a star rating and review below to share your thoughts.
When life gets hectic and I need a quick dinner that’s both satisfying and packed with protein, this Shrimp & Chicken Veggie Stir Fry is my go-to. I can’t tell you how many times this recipe has saved me on busy weeknights. It’s made with simple ingredients I almost always have on hand—chicken, shrimp, fresh veggies, and a quick homemade stir fry sauce.
The first time I made it, I was skeptical about how easy it seemed, but wow—it was a hit. Not only does it taste amazing, but with 42g of protein per serving, it’s perfect for keeping everyone full and helping me hit my macro goals. Now, it’s a family favorite I keep coming back to. If you’re looking for something delicious and effortless, trust me—save this recipe. You’ll thank yourself on those crazy weeknights!
😍 Why You’ll Love Shrimp & Chicken Veggie Stir Fry
Packed with Protein – Each serving contains 42g of lean protein from boneless chicken breast and large shrimp, making it a great meal for active families and women who have weight loss goals!
Quick and Easy – With a cooking time of just 30 minutes, this dish is the best way to enjoy a wholesome meal when you’re short on time.
Customizable – Use different vegetables like bok choy, snap peas, or green beans, or swap soy sauce with coconut aminos to make it gluten-free.
One-Pan Wonder – Everything is cooked in a large skillet, which means less cleanup for those busy weeknights.
Kid-Friendly – The mild flavors can be adjusted for the whole family by changing the spice level.
If you’re avoiding gluten, simply replace the soy sauce with coconut aminos for all the flavor without the gluten. Pairing the stir fry with cauliflower rice instead of white rice or lo mein noodles is also a good option to lower the carb count.
👩🍳 How to Make My Shrimp & Chicken Veggie Stir Fry
Follow these easy instructions to create this complete meal in little time!
Step 1: Cook the Protein
Heat a hot skillet (or wok) over medium-high heat with ½ tablespoon of oil.
Add the diced chicken in a single layer, season with a pinch of salt and pepper, and cook for 6-8 minutes until browned and fully cooked. Remove and set aside.
Add the remaining oil to the hot pan and cook shrimp for 2-3 minutes per side until pink and opaque. Remove and set aside.
Step 2: Cook the Veggies
Using the same skillet, reduce to medium heat and add the garlic and ginger. Sauté until fragrant (about 1 minute).
Stir in the bell peppers, zucchini, and broccoli florets. Cook for 4-5 minutes, stirring occasionally, until crisp-tender.
Step 3: Bring it Together
Return the cooked chicken and shrimp to the skillet. Add soy sauce and lime juice, then stir to coat everything evenly.
Sprinkle with chili flakes for a bit of heat if desired, and cook for 2-3 more minutes.
Garnish with sesame seeds or green onions before serving.
📓 Best Served With…
Pair your shrimp stir-fry recipe with any of the following to create the ultimate dinner.
White Rice: A classic option that soaks up the delicious sauce.
Brown Rice or Brown Jasmine Rice: A high-fiber alternative.
Zucchini Noodles or Cauliflower Rice: Perfect for those watching their carb count.
Lo Mein Noodles: For a comforting, takeout-style twist.
👝 How to Store Leftovers
Got leftovers? This shrimp and vegetable stir fry stays fresh for 3-4 days when stored in an airtight container in the fridge.
Reheat in a hot skillet with a splash of water for a just-cooked taste.
Pro tip: Save the cooked shrimp for last when reheating to avoid overcooking.
🧠 Common Questions
Can I make my own stir fry sauce?
Absolutely! If you prefer to use your own sauce, combine soy sauce (or coconut aminos) with a bit of rice vinegar, dry sherry, and a pinch of brown sugar for a quick homemade option.
How can I reduce the spice level for kids?
Simply omit the chili flakes or red pepper flakes and use a little bit of teriyaki sauce instead!
What other vegetables work well in this recipe?
Great options are bok choy, green beans, snap peas, or even medium red onion for an extra pop of flavor.
💪🏼 Tracking Macros? Check this out
Each serving (½ chicken breast + 2 oz shrimp + 1 cup veggies) contains approximately:
Calories: ~370
Protein: ~42g
Fat: 15g
Carbohydrates: 19g
Fiber: 6g
This low-carb, high-protein dish is perfect for anyone managing their macros or looking for a healthy dinner option.
If you try this recipe and I hope you do – scroll down to the recipe card to leave a star rating.
Heat ½ tbsp olive oil in a large pan or wok over medium heat. Add the diced chicken, season with salt and pepper, and cook for 6-8 minutes until browned and fully cooked. Remove and set aside.
Add the remaining ½ tbsp olive oil to the pan. Add the shrimp, season lightly, and cook for 2-3 minutes per side until pink and opaque. Remove and set aside with the chicken.
In the same pan, add the garlic and ginger, cooking for about 1 minute until fragrant.
Add the bell peppers, zucchini, and broccoli. Stir-fry for 4-5 minutes until the vegetables are tender yet crisp.
Return the chicken and shrimp to the pan and pour in the soy sauce and lime juice, stirring to coat everything evenly.
Add chili flakes for extra heat if desired, and cook for an additional 2-3 minutes to allow the flavors to meld together.
Need a tasty, protein-packed breakfast to kickstart your day? This turkey sausage breakfast scramble has you covered delivering 28g protein per serving! It’s loaded with turkey sausage, eggs, fresh bell peppers, and creamy avocado—basically, everything you need for a satisfying and healthy start. Whether you’re tracking macros, tryin to stay low carb or counting Weight Watchers points, this is an easy, balanced meal, this dish is super customizable and totally hits the spot.
large eggs: Eggs are the main protein base. You can substitute with liquid egg whites for a lower-fat option, or use a mix of eggs and egg whites to balance flavor and nutrition. Plant-based egg alternatives like JUST Egg can also work for a vegan version.
lean turkey sausage, crumbled: This adds protein and savory flavor. You can swap it with breakfast turkey sausage, chicken sausage, or plant-based sausage for a vegetarian option.
diced bell peppers: Bell peppers add color, crunch, and nutrients. Feel free to use any color or replace them with diced sweet potatoes, green onions, or even zucchini for variety.
coconut oil: Coconut oil provides a rich flavor, but for a lighter option, use olive oil or nonstick spray. Butter or ghee can add a creamy texture if preferred.
Optional toppings: Toppings like cheddar cheese, onion powder, or hot sauce boost flavor. For dairy-free options, try nutritional yeast or plant-based cheese. Other toppings like salsa or fresh herbs can brighten it up too!
💡 Gluten-Free? Read This!
This turkey sausage breakfast scramble is naturally gluten-free but always check your turkey sausage label for ingredients like citric acid. Some food products may include additives!
👩🍳 How to Make My Turkey Sausage Scramble
Heat Coconut Oil in a Skillet
Use a large skillet over medium heat. Add crumbled turkey sausage and cook until the internal temperature reaches 165°F. Remove and set aside.
Sauté Bell Peppers
Sauté diced bell peppers in the same skillet for 2-3 minutes until softened.
Scramble Eggs
Whisk whole eggs in a medium bowl, pour eggs into the skillet, and stir occasionally to create fluffy scrambled eggs.
Combine and Season
Add the turkey sausage crumble back into the skillet and mix everything together. Season with salt, black pepper, or onion powder.
Top with Avocado and Cilantro
Fold in diced avocado and sprinkle fresh cilantro for a finishing touch. Tons of flavor in every bite!
📓 Best Served With
Low Carb Option: Pair with a spring mix or roasted veggies like sweet potatoes.
Balanced Macro Option: Add a slice of sourdough bread, hash browns, or fresh fruit like berries or melon.
For Variety: Incorporate into sausage breakfast burritos or a breakfast casserole for meal prep!
Join my next 6 week challenge!
Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
If you’re looking to improve your body composition, achieve weight loss, gain muscle, or enhance overall health, tracking your macros (macronutrients) might be the easiest way to reach your fitness goals.
I used to feel so stuck in my journey. I was eating healthy—loading up on fruits, veggies, and lean proteins—but the results I wanted just weren’t happening. As a dietitian and chef, I thought I should have it all figured out, but I wasn’t seeing the changes I hoped for in my body composition.
Sound familiar?
That’s when I discovered the power of tracking macros. Once I learned how to balance my carbs, protein, and fats (accurately) for my specific goals, everything changed. I started fueling my body with intention, building muscle, losing fat, and finally feeling confident in my skin again.
So keep reading as I walk you through the macro diet and show you how to create an eating plan tailored to your specific goals. Are you ready to make this change?
What Are Macros?
Macros, or macronutrients, are the key nutrients that keep us energized and healthy. They include:
Protein: Crucial for building and repairing muscles, as well as supporting brain function. You’ll find it in foods like chicken, fish, and dairy.
Carbs: Your body’s go-to energy source. These range from simple carbs (like sugary snacks) to complex ones (think whole grains, leafy greens, and starchy veggies).
Fats: Essential for hormone production and brain health. Stick to healthy fats like olive oil, nuts, and seeds, and avoid trans fats where possible.
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Tracking macros involves monitoring your intake of grams of protein, carbohydrates, and fats to meet your body’s daily calorie needs and macronutrient ratio.
First Step: Determine Your Calorie Needs
Tracking macros starts with knowing your daily calorie intake. First, figure out your basal metabolic rate (BMR)—the calories your body needs just to function while at rest. Then, add in your total daily energy expenditure (TDEE), which includes all the calories you burn through daily activities and exercise.
You can use an online calculator that takes into account your age, gender, weight, height, and activity level to make things easier to estimate your TDEE.
When you join my 6 Week Challenge, I will calculate your macros based on your specific goals and we will chat through them together.
Join my next 6 week challenge!
Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!
Once you know your total daily energy expenditure, the next step is to determine your macro numbers. Your macronutrient ratio will depend on your specific goals:
For fat loss, create a calorie deficit by consuming fewer calories than your body needs. .
For muscle gain, focus on a slight calorie surplus and high protein intake. Common ratios: 30% protein, 50% carbs, 20% fat.
For weight maintenance, aim for a balanced ratio that supports your activity level and body weight.
Every gram of protein or carbs gives you 4 calories, while a gram of fat packs 9 calories. Adjust your macros to match your daily calorie needs!
Step 3: Plan Your Eating
Split Up Your Meals
Figure out how many meals you want to have each day and spread your macros across them. Prefer smaller, frequent meals? Go for 5-6 a day. If you’re more into fewer, bigger meals, stick to 2-3 instead.
Pick Quality Foods
Focus on eating good stuff. Include:
Lean proteins like chicken, turkey, tofu, or fish.
Complex carbs like quinoa, brown rice, whole grains, and leafy greens.
Healthy fats like avocado, olive oil, nuts, and seeds.
Try not to overdo it on simple carbs or unhealthy fats.
Step 4: Track Your Food Intake
Tracking your daily macros and food items might seem like a lot of work, but it’s the best way to stay on track. Here’s how:
Use a Food-Tracking App
Apps like MyFitnessPal, Cronometer and the FASTer Way APP make calorie counting and tracking macros simple. Input your food choices and portion sizes to see how they fit your macro targets.
Weigh Your Food
A food scale is crucial for accuracy – especially in the beginning. Measuring grams of each macronutrient ensures you’re hitting your macro goals and it’s very easy to over or underestimate fats and proteins in particular.
Personally, I love the new AI tracking feature in the FASTer Way app. You can take a photo of your meal and it (quite accurately) suggests what foods you have and their quantities. You can easily adjust portions as needed. Alternatively, there is a talk to text option that omits having to search for foods in a database or scan barcodes. It has been a game changer for accountability.
Read Nutrition Labels
Understanding nutrition labels helps you identify the grams of carbohydrates, grams of protein, and fats in packaged food. Look for foods with high protein and healthy fats.
Step 5: Adjust as Needed
Monitor Progress
Track your weight, body fat, and overall progress regularly. If your fitness goals include weight loss or fat loss, aim for steady progress without drastic calorie deficits that could harm your metabolism or lead to muscle loss. In the FASTer Way we focus on non-scale victories. For example, your jeans may be fitting looser or you have more energy throughout the day.
Reevaluate Macro Targets
As your body weight or activity level changes, your calorie goal and macro numbers may need adjustments. This is where I come in, as a registered dietitian, I can help taylor personalized advice, especially if you have a health condition or struggle with food preferences.
Common Challenges and Tips
Avoiding Fat Gain: Stick to your calorie goal to avoid consuming too much energy.
Preventing Eating Disorders: Tracking should enhance your relationship with food, not create stress. If it feels overwhelming, take a step back.
Social Media Trends: Be cautious of trends like the ketogenic diet or flexible dieting. They might not align with your personal goals or health needs.
With the right tools and mindset, you can achieve your goals and maintain healthy eating habits for life!
Have questions about starting a macro diet or finding the right macronutrient ratio for you? Drop them in the comments or send me a message. Let’s crush your health goals together!
About Me
I’m Melanie.
I’m a chef, registered dietitian, foodie, wife and mom. If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!
