Our 19 Most Popular Heart-Healthy Breakfast Recipes
Improving your heart health can be as simple as making one of these delicious breakfast recipes tomorrow morning. These dishes, beloved by EatingWell readers, all have reduced levels of saturated fat and sodium, meaning they meet our parameters for a heart-healthy meal. With ingredients like whole grains, yogurt and berries, recipes like our Blueberry-Peach Chia Seed Smoothie or Baked Banana-Nut Oatmeal Cups will keep you energized throughout the day and may help your heart at the same time!
Dylan Dreyer's Orange-Mango Smoothie
For Dylan Dreyer, 'Today's 3rd Hour' co-host and NBC News meteorologist, this smoothie is a staple in her household during cold and flu season. The vitamin C from the oranges helps support immune health, so she and her kids can feel their best. Plus, it tastes just like a creamsicle. If you don't have almond milk, any other dairy or nondairy milk will work.
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Peach-Oatmeal Breakfast Bars
Peach-oatmeal bars are the perfect way to start your day, or enjoy them as a midday snack. Made with fiber-rich oats, ripe peaches and a touch of brown sugar, these bars hold together beautifully, making them the perfect thing to grab during the dash out the door.
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Blueberry-Peach Chia Seed Smoothie
This fruit smoothie is a nutrient-packed drink that's perfect for your next breakfast. It blends frozen peaches and sweet frozen blueberries with a splash of almond milk and yogurt for a creamy, fruity base. Chia seeds add fiber, omega-3s and a slight thickness to the smoothie as they soak up the liquid.
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Overnight Oats with Chia Seeds
This easy overnight oats with chia seeds recipe is naturally sweetened with peaches, but any chopped fresh or frozen fruit works well here. Chia seeds thicken the mixture as it sits, and they offer a healthy dose of fiber and omega-3 fats. Store these oats in individual airtight containers (like Mason jars) for an easy breakfast on the go.
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Fruit & Yogurt Smoothie
This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.
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Old-Fashioned Oatmeal
Unlike quick-cooking oats, old-fashioned oatmeal has time to turn extra-creamy and luscious with just a few more minutes of cooking time. With a bit of milk and the toppings of your choice, this oatmeal recipe can be your go-to morning staple for a filling, healthy breakfast.
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Homemade Plain Greek Yogurt
Learning how to make Greek yogurt at home is simple with this easy recipe. Start by making homemade yogurt by heating milk, combining it with a little bit of already-cultured yogurt and letting it sit in a warm spot until the milk turns into yogurt. Making protein-rich Greek yogurt takes one step beyond regular yogurt: straining the yogurt to thicken it. You can add the leftover liquid—also known as whey—to smoothies, or you can use it in place of buttermilk in baking.
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Baked Banana-Nut Oatmeal Cups
Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups.
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Raspberry-Oatmeal Muffins
Before reaching for a muffin at the coffee shop or bakery, consider making your own nutritious muffins at home for a week's worth of breakfasts on the go. These raspberry-oatmeal muffins are made with whole-grain oats and flour and burst with juicy, nutrient-packed raspberries. The combination of whole grains and raspberries offers plenty of fiber for staying power that will keep you feeling full for longer.
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Pumpkin-Date Overnight Oats
The combination of prebiotic ingredients like oats, flaxmeal and dates makes these pumpkin overnight oats a delicious and nutritious option for supporting gut health. Dates add natural sweetness, while yogurt adds tang as well as a healthy dose of probiotics to start your day off right.
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Really Green Smoothie
The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids.
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Banana Protein Muffins
These healthy banana muffins are packed with protein, thanks to ingredients like peanut butter and Greek yogurt, while white whole-wheat flour gives them a fiber boost. Serve them for breakfast or for a grab-and-go snack.
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Banana Oatmeal
This banana oatmeal will fuel you up for the day. Mashed bananas add sweetness, and the warm spices and maple syrup complete this quick and comforting breakfast.
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No-Bake Breakfast Cookies
These no-bake breakfast cookies are the sweet start your morning needs! Packed with oats, almond butter, chia seeds and dried blueberries, these cookies offer a hefty dose of fiber to keep you feeling full, as well as healthy fats and plant-based protein for lasting energy. They're easy to make and perfect for busy mornings. Just grab-and-go for a breakfast you can feel good about!
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Two-Ingredient Banana Pancakes
These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar.
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Anti-Inflammatory Lemon-Blueberry Smoothie
The kale, hemp seeds and green tea in this bright, lemony smoothie all contain antioxidants that can help fight inflammation. If you can't find baby kale, baby spinach will work well in its place. Banana adds natural sweetness. If you want the smoothie a little sweeter, a touch of honey will do the trick.
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High-Protein Cinnamon-Roll Oatmeal
Flavored with cinnamon, vanilla, maple syrup and a Greek-style yogurt 'frosting,' this cinnamon-roll oatmeal is a winning breakfast worth waking up for. Oats offer lots of filling fiber to help keep you full and your heart healthy. Add toasted chopped walnuts if you want a little extra crunch.
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Berry–Green Tea Smoothie
This berry-green tea smoothie recipe is a refreshing, nutrient-packed beverage with plenty of anti-inflammatory benefits. It combines antioxidant-rich berries, green tea and omega-3-rich chia seeds with the natural sweetness of dates, blending into a delicious, healthy drink. It's perfect for starting your day or as a post-workout recovery drink. Your favorite berry or a blend of berries will work well here.
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Watermelon-Peach Smoothie
This watermelon-peach smoothie is a refreshing drink that's perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor.
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30-Day No-Sugar, Diabetes-Friendly Meal Plan for Beginners, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RD About This Plan This 30-day plan is set at 1,800 calories per day, with modifications for 1,500 and 2,000 calories. Each day provides at least 80 grams of protein and 32 grams of fiber, both of which can help promote healthier blood sugar. This diabetes-friendly plan has a reduced carbohydrate level and contains no added sugar. Whether you've had diabetes for years or are recently diagnosed, it's no secret that managing your blood sugar can sometimes feel overwhelming. There's so much nutrition information out there, and it's difficult to know what may actually help and what is just a trend that lacks any scientific backing. In this 30-day diabetes-friendly plan for beginners, we map out a month of no-sugar-added meals and snacks tailored to promote healthy blood sugar. To do this, we skip added sugar, focus on recipes that are high in fiber and protein, and set it at a moderately low level of carbohydrates, which we spread throughout the day's meals and snacks. All of these strategies may help promote healthier and more stable blood sugar levels for most people., , , To make it beginner-friendly, you'll find recipes with simple ingredient lists that come together in about 30 minutes or less of active cooking time. Plus, you'll find easy cooking methods, like sheet-pan meals and one-pot dishes. We include three different calorie levels to choose from and meal-prep tips at the beginning of each week so you can spend less time fretting over your dinner plan and more time doing the things you love. Week 1 Meal-Prep Tips: Make a double batch of Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach to have for breakfast throughout the month. Prepare Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5. Day 1 Breakfast (436 calories, 34g carbs) 1 serving Avocado Toast with Jammy Eggs ½ cup sliced strawberries A.M. Snack (228 calories, 35g carbs) 1 serving Chocolate-Strawberry Protein Shake Lunch (436 calories, 38g carbs) 1 serving High-Protein Mason Jar Salad 1 medium orange P.M. Snack (290 calories, 13g carbs) 1 cup nonfat plain strained (Greek-style) yogurt 3 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (427 calories, 32g carbs) 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans Daily Totals: 1,815 calories, 88g fat, 17g saturated fat, 115g protein, 154g carbohydrate, 36g fiber, 2,032mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 2 Breakfast (358 calories, 36g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach ¾ cup blueberries A.M. Snack (230 calories, 35g carbs) 1 serving White Bean & Avocado Toast Lunch (381 calories, 43g carbs) 1 serving Vegan Superfood Grain Bowls P.M. Snack (253 calories, 25g carbs) 1 cup nonfat plain strained (Greek-style) yogurt 1 medium peach 1 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (458 calories, 37g carbs) 1 serving Creamy Lemon-Dill Chicken & Rice Casserole 1 serving Garlicky Green Beans Evening Snack (109 calories, 18g carbs) 1 serving Roasted Buffalo Chickpeas Daily Totals: 1,788 calories, 71g fat, 14g saturated fat, 114g protein, 193g carbohydrate, 43g fiber, 2,209mg sodium. Make it 1,500 calories: Omit A.M. snack and omit chopped nuts at P.M. snack. Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to 3 Tbsp. chopped nuts at P.M. snack. Day 3 Breakfast (301 calories, 35g carbs) 1 serving Banana–Peanut Butter Yogurt Parfait A.M. Snack (230 calories, 35g carbs) 1 serving White Bean & Avocado Toast Lunch (381 calories, 43g carbs) 1 serving Vegan Superfood Grain Bowls P.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Dinner (448 calories, 32g carbs) 1 serving High-Protein Ground Beef & Sweet Potato Skillet 1 serving Kale Salad with Balsamic & Parmesan Evening Snack (206 calories, 7g carbs) ¼ cup unsalted dry-roasted almonds Daily Totals: 1,785 calories, 91g fat, 14g saturated fat, 90g protein, 175g carbohydrate, 43g fiber, 1,660mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese-Berry Bowl. Make it 2,000 calories: Add ¼ cup hummus and 1 medium bell pepper to lunch. Day 4 Breakfast (358 calories, 36g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach ¾ cup blueberries A.M. Snack (301 calories, 35g carbs) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (381 calories, 43g carbs) 1 serving Vegan Superfood Grain Bowls P.M. Snack (291 calories, 31g carbs) 1 medium apple 2 Tbsp. unsweetened almond butter Dinner (385 calories, 59g carbs) 1 serving Brothy Lemon-Garlic Beans Evening Snack (109 calories, 18g carbs) 1 serving Roasted Buffalo Chickpeas Daily Totals: 1,824 calories, 76g fat, 14g saturated fat, 80g protein, 221g carbohydrate, 45g fiber, 1,520mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add ¼ cup hummus and 1 medium bell pepper to lunch. Day 5 Breakfast (301 calories, 35g carbs) 1 serving Banana–Peanut Butter Yogurt Parfait A.M. Snack (230 calories, 35g carbs) 1 serving White Bean & Avocado Toast Lunch (381 calories, 43g carbs) 1 serving Vegan Superfood Grain Bowls P.M. Snack (242 calories, 30g carbs) 1 medium apple 1½ Tbsp. unsweetened almond butter Dinner (452 calories, 36g carbs) 1 serving Chipotle Chicken Quinoa Burrito Bowl Evening Snack (176 calories, 9g carbs) ¼ cup unsalted dry-roasted shelled pistachios Daily Totals: 1,782 calories, 88g fat, 14g saturated fat, 88g protein, 187g carbohydrate, 49g fiber, 1,297mg sodium. Make it 1,500 calories: Substitute 2 celery stalks for the apple at P.M. snack and omit evening snack. Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner. Day 6 Breakfast (358 calories, 36g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach ¾ cup blueberries A.M. Snack (185 calories, 37g carbs) 1 cup nonfat plain kefir 1 medium apple Lunch (436 calories, 38g carbs) 1 serving High-Protein Mason Jar Salad 1 medium orange P.M. Snack (292 calories, 36g carbs) 1 cup nonfat plain strained (Greek-style) yogurt 1 cup cherries 1 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (533 calories, 53g carbs) 1 serving Sheet-Pan Shrimp Fajitas 1 serving Pineapple & Avocado Salad Daily Totals: 1,801 calories, 69g fat, 14g saturated fat, 113g protein, 200g carbohydrate, 34g fiber, 2,178mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 2 Tbsp. unsweetened almond butter to A.M. snack. Day 7 Breakfast (385 calories, 33 carbs) 1 serving Spinach & Egg Scramble with Raspberries 1 cup nonfat plain kefir A.M. Snack (193 calories, 28g carbs) 1 medium apple 1 Tbsp. unsweetened almond butter Lunch (436 calories, 38g carbs) 1 serving High-Protein Mason Jar Salad 1 medium orange P.M. Snack (260 calories, 35g carbs) 1 cup nonfat plain strained (Greek-style) yogurt 1 cup cherries 1 tsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (514 calories, 43g carbs) 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto Daily Totals: 1,786 calories, 88g fat, 14g saturated fat, 88g protein, 187g carbohydrate, 49g fiber, 1,297mg sodium. Make it 1,500 calories: Omit P.M. snack, Make it 2,000 calories: Increase to 2 Tbsp. almond butter at A.M. snack and increase to 3 Tbsp. chopped walnuts at P.M. snack. Week 2 Meal-Prep Tips: Make a double batch (4 jars) of Basic Overnight Oats to have for breakfast on Days 9 through 12. Prepare Chickpea Chopped Salad with Pita Chips to have for lunch on Days 9 through 12. Day 8 Breakfast (358 calories, 36g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach ¾ cup blueberries A.M. Snack (206 calories, 7g carbs) ¼ cup unsalted dry-roasted almonds Lunch (409 calories, 42g carbs) 1 serving White Bean & Veggie Salad ½ cup cherries P.M. Snack (125 calories) 1 cup nonfat plain kefir 1 clementine Dinner (681 calories, 46g carbs) 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad ¾ cup cooked quinoa Daily Totals: 1,778 calories, 100g fat, 16g saturated fat, 85g protein, 152g carbohydrate, 38g fiber, 1,568mg sodium. Make it 1,500 calories: Omit A.M. snack and omit the cherries at lunch. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 9 Breakfast (479 calories, 44g carbs) 1 serving Basic Overnight Oats ½ cup raspberries ¼ cup chopped nuts, such as pecans, walnuts or almonds A.M. Snack (90 calories, 12g carbs) 1 cup nonfat plain kefir Lunch (437 calories, 38g carbs) 1 serving Chickpea Chopped Salad with Pita Chips 3 oz. cooked chicken breast 1 clementine P.M. Snack (292 calories, 36g carbs) 1 cup nonfat plain strained (Greek-style) yogurt 1 cup cherries 1 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (514 calories, 57g carbs) 1 serving Roasted Potato Tzatziki Bowls Daily Totals: 1,812 calories, 78g fat, 14g saturated fat, 106g protein, 187g carbohydrate, 35g fiber, 1,608mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 10 Breakfast (479 calories, 44g carbs) 1 serving Basic Overnight Oats ½ cup raspberries ¼ cup chopped nuts, such as pecans, walnuts or almonds A.M. Snack (230 calories, 35g carbs) 1 serving White Bean & Avocado Toast Lunch (437 calories, 38g carbs) 1 serving Chickpea Chopped Salad with Pita Chips 3 oz. cooked chicken breast 1 clementine P.M. Snack (152 calories, 27g carbs) 1 cup nonfat plain kefir 1 medium orange Dinner (504 calories, 37g carbs) 1 serving Grilled Steak Salad with Corn, Cucumbers & Sweet Onion Dressing 1 oz. slice whole-wheat baguette Daily Totals: 1,801 calories, 81g fat, 14g saturated fat, 106g protein, 181g carbohydrate, 40g fiber, 2,221mg sodium. Make it 1,500 calories: Omit A.M. snack and omit the orange at P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 11 Breakfast (479 calories, 44g carbs) 1 serving Basic Overnight Oats ½ cup raspberries ¼ cup chopped nuts, such as pecans, walnuts or almonds A.M. Snack (206 calories, 7g carbs) ¼ cup unsalted dry-roasted almonds Lunch (437 calories, 38g carbs) 1 serving Chickpea Chopped Salad with Pita Chips 3 oz. cooked chicken breast 1 clementine P.M. Snack (292 calories, 36g carbs) 1 cup nonfat plain strained (Greek-style) yogurt 1 cup cherries 1 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (401 calories, 41g carbs) 1 serving Hearty Chickpea & Spinach Stew Daily Totals: 1,815 calories, 83g fat, 13g saturated fat, 117g protein, 166g carbohydrate, 42g fiber, 1,557mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 12 Breakfast (479 calories, 44g carbs) 1 serving Basic Overnight Oats ½ cup raspberries ¼ cup chopped nuts, such as pecans, walnuts or almonds A.M. Snack (206 calories, 7g carbs) ¼ cup unsalted dry-roasted almonds Lunch (437 calories, 38g carbs) 1 serving Chickpea Chopped Salad with Pita Chips 3 oz. cooked chicken breast 1 clementine P.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Dinner (456 calories, 54g carbs) 1 serving Chicken & Sun-Dried Tomato Orzo Daily Totals: 1,798 calories, 80g fat, 13g saturated fat, 116g protein, 166g carbohydrate, 40g fiber, 1,426mg sodium. Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit P.M. snack. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 13 Breakfast (358 calories, 36g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach ¾ cup blueberries A.M. Snack (291 calories, 31g carbs) 1 medium apple 2 Tbsp. almond butter Lunch (390 calories, 42g carbs) 1 serving Tuna Salad Lettuce Wraps 1 large pear P.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Dinner (541 calories, 55g carbs) 1 serving Cilantro-Lime Shrimp Bowl Daily Totals: 1,792 calories, 73g fat, 13g saturated fat, 102g protein, 188g carbohydrate, 36g fiber, 1,905mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 14 Breakfast (446 calories, 32g carbs) 1 serving High-Protein Cottage Cheese Bowl 1 medium orange A.M. Snack (206 calories, 7g carbs) ¼ cup unsalted dry-roasted almonds Lunch (390 calories, 42g carbs) 1 serving Tuna Salad Lettuce Wraps 1 large pear P.M. Snack (211 calories, 18g carbs) 1 cup nonfat plain strained (Greek-style) yogurt ½ cup raspberries 2 tsp. chopped walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (434 calories, 49g carbs) 1 serving Balsamic Chicken with Roasted Tomatoes & Zucchini ¾ cup cooked brown rice Evening Snack (109 calories, 18g carbs) 1 serving Roasted Buffalo Chickpeas Daily Totals: 1,796 calories, 72g fat, 11g saturated fat, 123g protein, 166g carbohydrate, 32g fiber, 1,734mg sodium. Make it 1,500 calories: Omit A.M. snack and evening snack. Make it 2,000 calories: Add 1 medium apple to A.M. snack and increase to 3 Tbsp. chopped walnuts at P.M. snack. Week 3 Meal-Prep Tips: Make Chicken Fajita Soup to have for lunch on Days 16 through 19. On Day 19, reserve 2 servings Za'atar-Roasted Chicken with Chickpeas to have for lunch on Days 20 and 21. Day 15 Breakfast (358 calories, 36g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach ¾ cup blueberries A.M. Snack (242 calories, 30g carbs) 1 medium apple 1½ Tbsp. unsweetened almond butter Lunch (382 calories, 37g carbs) 1 serving Avocado, Tomato & Chicken Sandwich 1 clementine P.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Dinner (585 calories, 33g carbs) 1 serving Lemony-Garlic Pan-Seared Salmon 1 serving Herb-Marinated Veggie & Chickpea Salad Daily Totals: 1,786 calories, 82g fat, 17g saturated fat, 117g protein, 159g carbohydrate, 37g fiber, 1,705mg sodium. Make it 1,500 calories: Reduce to 1 Tbsp. almond butter at A.M. snack and omit P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 16 Breakfast (385 calories, 33 carbs) 1 serving Spinach & Egg Scramble with Raspberries 1 cup nonfat plain kefir A.M. Snack (206 calories, 7g carbs) ¼ cup unsalted dry-roasted almonds Lunch (396 calories, 41g carbs) 1 serving Chicken Fajita Soup 6 whole-grain tortilla chips P.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Dinner (608 calories, 48g carbs) 1 serving Skillet Lemon Chicken & Potatoes with Kale 1 serving Brussels Sprouts Caesar Salad Daily Totals: 1,815 calories, 87g fat, 14g saturated fat, 124g protein, 152g carbohydrate, 39g fiber, 2,264mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 17 Breakfast (356 calories, 35g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 medium orange A.M. Snack (291 calories, 31g carbs) 1 medium apple 2 Tbsp. unsweetened almond butter Lunch (396 calories, 41g carbs) 1 serving Chicken Fajita Soup 6 whole-grain tortilla chips P.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Dinner (419 calories, 44g carbs) 1 serving Tofu Tacos 1 serving Spicy Cabbage Slaw Evening Snack (109 calories, 18g carbs) 1 serving Roasted Buffalo Chickpeas Daily Totals: 1,790 calories, 73g fat, 13g saturated fat, 99g protein, 192g carbohydrate, 44g fiber, 1,935mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add ¼ cup guacamole to dinner. Day 18 Breakfast (385 calories, 33 carbs) 1 serving Spinach & Egg Scramble with Raspberries 1 cup nonfat plain kefir A.M. Snack (228 calories, 35g carbs) 1 serving Chocolate-Strawberry Protein Shake Lunch (396 calories, 41g carbs) 1 serving Chicken Fajita Soup 6 whole-grain tortilla chips P.M. Snack (285 calories, 23g carbs) 1 cup nonfat plain strained (Greek-style) yogurt ½ cup blueberries 2 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (406 calories, 36g carbs) 1 serving Baked Halibut with Brussels Sprouts & Quinoa Evening Snack (109 calories, 18g carbs) 1 serving Roasted Buffalo Chickpeas Daily Totals: 1,809 calories, 65g fat, 14g saturated fat, 132g protein, 186g carbohydrate, 40g fiber, 1,899mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 19 Breakfast (385 calories, 33 carbs) 1 serving Spinach & Egg Scramble with Raspberries 1 cup nonfat plain kefir A.M. Snack (291 calories, 31g carbs) 1 medium apple 2 Tbsp. unsweetened almond butter Lunch (396 calories, 41g carbs) 1 serving Chicken Fajita Soup 6 whole-grain tortilla chips P.M. Snack (237 calories, 22g carbs) 1 cup nonfat plain strained (Greek-style) yogurt ½ cup blueberries 1 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (417 calories, 32g carbs) 1 serving Za'atar-Roasted Chicken with Chickpeas Evening Snack (109 calories, 18g carbs) 1 serving Roasted Buffalo Chickpeas Daily Totals: 1,805 calories, 75g fat, 14g saturated fat, 112g protein, 179g carbohydrate, 38g fiber, 1,928mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Increase to 3 Tbsp. chopped nuts at P.M. snack and change evening snack to ¼ cup unsalted dry-roasted almonds. Day 20 Breakfast (385 calories, 33 carbs) 1 serving Spinach & Egg Scramble with Raspberries 1 cup nonfat plain kefir A.M. Snack (228 calories, 35g carbs) 1 serving Chocolate-Strawberry Protein Shake Lunch (417 calories, 32g carbs) 1 serving Za'atar-Roasted Chicken with Chickpeas P.M. Snack (101 calories, 7g carbs) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (452 calories, 42g carbs) 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing Evening Snack (193 calories, 28g carbs) 1 serving Apple with Cinnamon Almond Butter Daily Totals: 1,777 calories, 67g fat, 14g saturated fat, 128g protein, 177g carbohydrate, 33g fiber, 1,738mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 medium apple to lunch and change evening snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Day 21 Breakfast (385 calories, 33 carbs) 1 serving Spinach & Egg Scramble with Raspberries 1 cup nonfat plain kefir A.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Lunch (417 calories, 32g carbs) 1 serving Za'atar-Roasted Chicken with Chickpeas P.M. Snack (332 calories, 24g carbs) 1 cup nonfat plain strained (Greek-style) yogurt ½ cup blueberries 3 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (431 calories, 51g carbs) 1 serving Sheet-Pan Chickpeas & Spring Veggies Daily Totals: 1,785 calories, 73g fat, 14g saturated fat, 126g protein, 163g carbohydrate, 38g fiber, 1,889mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack. Week 4 Meal-Prep Tips: Make Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 23 through 26. On Day 23, reserve dinner leftovers to have for dinner again on Day 24. Day 22 Breakfast (356 calories, 35g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 medium orange A.M. Snack (228 calories, 35g carbs) 1 serving Chocolate-Strawberry Protein Shake Lunch (410 calories, 44g carbs) 1 serving Avocado, Tomato & Chicken Sandwich ¾ cup blueberries P.M. Snack (332 calories, 24g carbs) 1 cup nonfat plain strained (Greek-style) yogurt ½ cup blueberries 3 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (463 calories, 53g carbs) 1 serving One-Skillet Garlicky Salmon & Broccoli ¾ cup cooked brown rice Daily Totals: 1,789 calories, 62g fat, 13g saturated fat, 126g protein, 192g carbohydrate, 31g fiber, 1,584mg sodium. Make it 1,500 calories: Omit orange at breakfast and omit A.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 23 Breakfast (301 calories, 35g carbs) 1 serving Banana–Peanut Butter Yogurt Parfait A.M. Snack (200 calories, 16g carbs) 1 cup edamame, in pods (thawed from frozen) Lunch (422 calories, 33g carbs) 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 medium peach P.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Dinner (484 calories, 57g carbs) 1 serving Spaghetti with Quick Meat Sauce 2 cups mixed greens 1 serving Easy Homemade Italian Dressing Evening Snack (193 calories, 28g carbs) 1 serving Apple with Cinnamon Almond Butter Daily Totals: 1,820 calories, 75g fat, 14g saturated fat, 113g protein, 192g carbohydrate, 52g fiber, 1,228mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers. Make it 2,000 calories: Add ½ avocado, sliced, to the salad at dinner. Day 24 Breakfast (438 calories, 30g carbs) 1 serving High-Protein Cottage Cheese Bowl 1 cup sliced strawberries A.M. Snack (200 calories, 16g carbs) 1 cup edamame, in pods (thawed from frozen) Lunch (459 calories, 44g carbs) 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 medium apple P.M. Snack (209 calories, 24g carbs) 1 cup nonfat plain strained (Greek-style) yogurt 1 cup blackberries 1 serving No-Sugar-Added Chia Seed Jam Dinner (484 calories, 57g carbs) 1 serving Spaghetti with Quick Meat Sauce 2 cups mixed greens 1 serving Easy Homemade Italian Dressing Daily Totals: 1,790 calories, 74g fat, 14g saturated fat, 124g protein, 170g carbohydrate, 53g fiber, 1,664mg sodium. Make it 1,500 calories: Omit A.M. snack and omit apple at lunch. Make it 2,000 calories: Add 1 clementine to A.M. snack and add ½ avocado, sliced, to the salad at dinner. Day 25 Breakfast (356 calories, 35g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 medium orange A.M. Snack (206 calories, 7g carbs) ¼ cup unsalted dry-roasted almonds Lunch (422 calories, 33g carbs) 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 medium peach P.M. Snack (332 calories, 24g carbs) 1 cup nonfat plain strained (Greek-style) yogurt ½ cup blueberries 3 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (392 calories, 35g carbs) 1 serving Spicy Chicken & Cabbage Stir Fry Evening Snack (109 calories, 18g carbs) 1 serving Roasted Buffalo Chickpeas Daily Totals: 1,818 calories, 82g fat, 14g saturated fat, 128g protein, 152g carbohydrate, 36g fiber, 1,476mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner. Day 26 Breakfast (301 calories, 35g carbs) 1 serving Banana–Peanut Butter Yogurt Parfait A.M. Snack (228 calories, 35g carbs) 1 serving Chocolate-Strawberry Protein Shake Lunch (422 calories, 33g carbs) 1 serving Spicy Slaw Bowls with Shrimp & Edamame 1 medium peach P.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Dinner (473 calories, 50g carbs) 1 serving Grilled Blackened Shrimp Tacos 1 serving Pineapple & Cucumber Salad Evening Snack (176 calories, 9g carbs) ¼ cup unsalted dry-roasted shelled pistachios Daily Totals: 1,819 calories, 79g fat, 14g saturated fat, 113g protein, 185g carbohydrate, 45g fiber, 1,213mg sodium. Make it 1,500 calories: Change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit evening snack. Make it 2,000 calories: Add ¼ cup guacamole to dinner and add 1 medium apple to evening snack. Day 27 Breakfast (438 calories, 30g carbs) 1 serving High-Protein Cottage Cheese Bowl 1 cup sliced strawberries A.M. Snack (208 calories, 16g carbs) ¼ cup unsalted dry-roasted shelled pistachios ½ cup raspberries Lunch (418 calories, 36g carbs) 1 serving Green Salad with Edamame & Beets 1 medium orange P.M. Snack (332 calories, 24g carbs) 1 cup nonfat plain strained (Greek-style) yogurt ½ cup blueberries 3 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (415 calories, 45g carbs) 1 serving Chickpea Pasta with Mushrooms & Kale 1 serving Roasted Broccoli Daily Totals: 1,810 calories, 105g fat, 14g saturated fat, 97g protein, 151g carbohydrate, 43g fiber, 1,541mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 28 Breakfast (356 calories, 35g carbs) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 medium orange A.M. Snack (266 calories, 21g carbs) 1⅓ cups edamame, in pods (thawed from frozen) Lunch (415 calories, 35g carbs) 1 serving Green Salad with Edamame & Beets 1 medium peach P.M. Snack (237 calories, 22g carbs) 1 cup nonfat plain strained (Greek-style) yogurt ½ cup blueberries 1 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (443 calories, 41g carbs) 1 serving Chicken Parmesan Soup 1 serving Massaged Kale Salad Evening Snack (109 calories, 18g carbs) 1 serving Roasted Buffalo Chickpeas Daily Totals: 1,825 calories, 80g fat, 14g saturated fat, 125g protein, 172g carbohydrate, 50g fiber, 1,820mg sodium. Make it 1,500 calories: Omit orange at breakfast and omit A.M. snack. Week 5 Day 29 Breakfast (351 calories, 36g carbs) 1 serving Feta, Egg & Spinach Breakfast Taco 1 cup nonfat plain kefir ½ cup blueberries A.M. Snack (242 calories, 30g carbs) 1 medium apple 1½ Tbsp. unsweetened almond butter Lunch (364 calories, 34g carbs) 1 serving Tuna Salad Lettuce Wraps 1 medium banana P.M. Snack (290 calories, 23g carbs) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 2 Tbsp. chopped nuts, such as walnuts 1 serving No-Sugar-Added Chia Seed Jam Dinner (435 calories, 45g carbs) 1 serving Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables 1-oz. slice whole-wheat baguette Evening Snack (109 calories, 18g carbs) 1 serving Roasted Buffalo Chickpeas Daily Totals: 1,791 calories, 66g fat, 14g saturated fat, 129g protein, 185g carbohydrate, 32g fiber, 2,054mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Increase to 2 Tbsp. almond butter at A.M. snack and increase to 5 Tbsp. chopped walnuts at P.M. snack. Day 30 Breakfast (351 calories, 36g carbs) 1 serving Feta, Egg & Spinach Breakfast Taco 1 cup nonfat plain kefir ½ cup blueberries A.M. Snack (240 calories, 23g carbs) 1 cup raspberries ¼ cup unsalted dry-roasted shelled pistachios Lunch (364 calories, 34g carbs) 1 serving Tuna Salad Lettuce Wraps 1 medium banana P.M. Snack (219 calories, 23g carbs) 1 serving Cottage Cheese Snack Jar Dinner (436 calories, 44g carbs) 1 serving Za'atar-Roasted Chicken Tenders & Vegetables with Couscous Evening Snack (179 calories, 17g carbs) 1 medium bell pepper, sliced ¼ cup hummus Daily Totals: 1,787 calories, 74g fat, 13g saturated fat, 118g protein, 176g carbohydrate, 39g fiber, 1,929mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit evening snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? You can mix and match meals if there's one you don't like. You could repeat a meal in this plan or browse some of our other diabetes-friendly recipes for additional inspiration. For this plan, we aimed for 1,800 calories a day, at least 80 grams of protein and 30 grams of fiber and about 40% of total calories from carbs. If you're making a swap, you may want to choose a recipe with a similar nutrition profile, particularly when it comes to the total carbohydrate level. Can I eat the same breakfast or lunch every day? Yes, you can eat the same breakfast and lunch every day, if you prefer. The breakfast and lunch options are fairly similar in calories and generally between about 30 and 40 grams of carbs, so a simple swap should work for most people. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What's the difference between added and natural sugars? Added sugars are added during processing to sweeten foods. They include sugar, maple syrup, corn syrup, glucose, brown sugar and more. Natural sugars are naturally occurring sugar found in foods like fruits, vegetables and unsweetened dairy. Healthy Blood Sugar Benefits of This Plan Moderately Low in Carbohydrates: About 40% of total calories each day are from carbohydrates, which is considered a moderately low carbohydrate level,,, as it's below the 45% to 65% of calories from carbs recommended by the 2020-2025 Dietary Guidelines for Americans., To promote stable blood sugar levels, we spread the total carbohydrates out fairly evenly between the day's meals and snacks. When you're diagnosed with type 2 diabetes, it may be tempting to drastically reduce your carb intake, but that's often not necessary or sustainable. Following a very low-carbohydrate routine makes it difficult to eat enough fiber, which is an important nutrient with many health benefits. That said, individual nutrient needs vary. If you're having trouble managing your blood sugar levels, reach out to your medical provider for assistance. High-Fiber: Each day provides an average of 32 grams of fiber. Fiber is a type of indigestible carbohydrate found in whole grains, legumes, fruits and vegetables that can help improve blood sugar. Eating a high-fiber diet can can also help regulate appetite, improve gut health, promote weight loss and improve heart health. Heart-Healthy: Because people with type 2 diabetes are more likely to get heart disease than people without diabetes, we created this plan with heart health in mind. We capped saturated fat at 14 grams per day, with an upper limit of 20 grams on days we include fatty fish, like salmon. Though there's some debate on saturated fat and its impact on health, the American Heart Association recommends limiting it to protect your heart. We also capped sodium at 2,300 milligrams per day, as recommended by the Dietary Guidelines for Americans. Protein-Packed: Each day provides at least 80 grams of protein, though most days come in higher than that. Protein is a nutrient that can help support more regular blood sugar levels by reducing blood sugar spikes and slowing down digestion. Each carbohydrate food in this plan is paired with a protein source to help promote a healthy blood sugar response. No Added Sugar: Because a high intake of added sugars can increase the risk of developing type 2 diabetes, we chose to skip them for this plan. While added sugars don't have to be completely off the table, many of us are consuming more than we realize, so it's worth double-checking the nutrition label when grocery shopping. The American Heart Association recommends limiting added sugar to 9 teaspoons (36 grams) a day for men and 6 teaspoons (25 grams) for women. How We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit. Read the original article on EATINGWELL
Yahoo
8 hours ago
- Yahoo
Doctor raises red flag amid surge in one type of ER visit: 'Recognition is important'
Doctor raises red flag amid surge in one type of ER visit: 'Recognition is important' Doctors across the United States are reporting a rise in tick bites and medical care associated with them this summer. The trend has prompted health officials to remind people about tick prevention and removal. Higher numbers indicate the extent to which environmental changes affect public health. What's happening? Dr. Matt Harris at Northwell Medicine noticed an increase in tick removals while working at a summer youth camp in New York, according to NBC News. But it's not just in New York where tick bites are on the rise. The Centers for Disease Control and Prevention (CDC) shared troubling data. The numbers in May (the typical peak month for hospital visits due to tick bites) reached 134 tick-related ER visits per 100,000 overall visits, according to the CDC, the highest since 2019. Public awareness may be contributing to early care, Harris said in the NBC report. Patients are more likely to seek treatment for ticks when they're smaller or less engorged. Why are more tick bites concerning? A rise in tick-related incidents may also be due in part to a migration of ticks into more populated areas, as another expert cited by NBC noted. Warmer temperatures and increased humidity also create favorable conditions for ticks to thrive, according to the report, and this may lead to longer tick seasons and put more people at risk. An overheating planet could broaden the geographic range of ticks as well. This expansion of tick habitats increases the chances of human encounters. Ticks can carry a variety of diseases, with Lyme disease being the most commonly diagnosed, per the Mayo Clinic. About half a million people are diagnosed with or treated for the disease every year, per the CDC. Do you worry about air pollution in your town? All the time Often Only sometimes Never Click your choice to see results and speak your mind. Not all tick bites result in infection, but the longer a tick remains attached, the higher the risk. The potential transmission of diseases from tick bites is a public health concern that has resulted in more ER visits, tests, and treatments for tick-borne illnesses. What can I do to help prevent tick bites? Protecting yourself, your family, and your friends from tick bites is crucial. When outdoors, especially in grassy or wooded areas, use insect repellent. Consider wearing long pants and long sleeves as well. After returning indoors, perform a thorough self-check for any ticks on your skin. If you find a tick, proper removal is key to reducing the risk of infection. Use tweezers to grasp the tick as close to the skin's surface as possible. Then, pull away from the skin with steady, even pressure. Avoid squeezing the tick's body, as this can increase the risk of infection. Harris emphasized that "recognition is important," as is quick removal. It's not a typical 911 emergency unless severe symptoms develop, but you should call your doctor or visit an urgent care clinic for more moderate bites. Following these simple precautions can help individuals reduce their risk of tick bites. Awareness, prevention, and attention will ensure healthier outdoor experiences for everyone. Join our free newsletter for good news and useful tips, and don't miss this cool list of easy ways to help yourself while helping the planet. Solve the daily Crossword
Yahoo
a day ago
- Yahoo
Your Protein Supplement Might Not Be Doing Much for You, New Study Suggests
Reviewed by Dietitian Jessica Ball, M.S., RD Key Points Protein supplements may help increase time to exhaustion during endurance workouts. No major changes in body fat, body weight or VO2max were found from protein use. The benefits of protein may vary by training level, supplement type and dietary intake. Protein supplements are a popular choice to help meet protein needs, especially when it's challenging to get enough in your usual routine. Some research suggests that protein supplementation can improve endurance performance, increase lean muscle mass and enhance recovery. But more studies are needed to understand the best types of protein, timing and distribution for endurance athletes. To bridge the knowledge gap, researchers aimed to take a deep dive into existing research to understand how combining endurance training with protein supplements impacts the body and performance. By analyzing data from multiple high-quality studies, they evaluated how this combination affects body composition, fitness improvements (like aerobic and anaerobic capacity) and performance measures such as time trial results and how long athletes can exercise before exhaustion, and the results were published in Frontiers in Nutrition. How Was This Study Conducted? To conduct this study, researchers performed a systematic review and meta-analysis, conducting an extensive search of scientific databases. They focused on high-quality, peer-reviewed research, specifically randomized controlled trials, to evaluate the effects of protein supplementation during endurance training. To ensure accuracy, the researchers excluded studies on isolated amino acids, very short interventions or nonhuman research. After gathering all the studies, two researchers carefully reviewed them to ensure they met the criteria, resolving any disagreements with a third researcher. This evaluation included 23 high-quality studies, all of which were randomized controlled trials, with one being a crossover trial. Of these, 65% were double-blind, while the rest were single-blind or did not report blinding. Most studies included participants from 18 to 63 years old, with only two studies focusing on individuals aged 60 to 65. Participants were categorized as trained or untrained, based on their physical activity levels, and the training programs ranged from endurance-only to combined endurance and resistance training, lasting between six and 26 weeks. The studies used various types of protein supplements, including whey, soy, milk, casein, collagen peptides, amino acids and beef protein. What Did The Study Find? This meta-analysis revealed that protein supplementation had no significant effect on body weight or body fat but showed a small potential benefit for increasing lean body mass. Protein supplementation also did not significantly improve aerobic capacity (VO2max) or anaerobic capacity (peak power). However, when it came to performance, protein supplementation significantly improved time to exhaustion (TTE), meaning participants could exercise longer before fatigue. Other performance measures, like time trial results and sprint speed, showed no significant improvements. Subgroup and regression analyses explored factors like age, protein intake, and intervention duration but found no significant effects on outcomes like VO2max. When considering these results, it's important to understand a few limitations of this study. First, while the researchers only included peer-reviewed and published research to ensure quality, this approach might still introduce some bias, as unpublished studies were not considered. Second, most studies didn't report how much protein participants were already eating in their typical diets. This made it difficult to determine whether additional protein from supplements provided clear benefits for those doing endurance training. Lastly, the studies varied in how they reported protein supplement dosages, which limited the researcher's ability to fully assess how the amount of protein consumed might influence the outcomes. How Does This Apply To Real Life? For endurance athletes and fitness enthusiasts, this research highlights that while taking protein supplements may not drastically change body weight or fat composition, they may help improve lean muscle mass and extend the time you can exercise before fatigue sets in. This means that if you're training for a marathon, cycling event or any endurance activity, adding protein supplementation to your diet may help you push through longer sessions and recover more effectively. However, the study also shows that the benefits might vary depending on factors like your training level, the type of protein you use and how much protein you're already getting from your regular diet. The findings also emphasize the importance of tailoring your nutrition to your specific needs. For example, untrained individuals might see more noticeable improvements in aerobic capacity (VO2max) with protein supplementation compared to trained athletes. This suggests that beginners may benefit more from adding protein to their routine as they build their endurance base. But since the research didn't pinpoint the best protein types or dosages, it's a good idea to consult with a dietitian or healthcare professional to create a plan that works best for you. Our Expert Take A new review and meta-analysis published in Frontiers in Nutrition offers insights into what protein supplementation can do for you. The data suggests that while protein supplements won't drastically change body weight or fat levels, they may help build lean muscle and boost endurance by letting you push through longer workouts before hitting fatigue. Whether you're gearing up for a marathon, a cycling race or just trying to level up your endurance game, adding protein via supplementation to your diet could be the key to better recovery and more effective training sessions. That said, the benefits can vary depending on your fitness level, the type of protein you choose and how much protein you're already getting from your meals. Since the research didn't pinpoint the 'perfect' type or amount of protein, working with a dietitian or healthcare provider can help you craft a plan that aligns with your goals. Read the original article on EATINGWELL
