By filling your cart with basic staples, you’ll be ahead of the curve in making nutritionally balanced meals that are satisfying and taste great. But if you don’t consider food shopping a hobby (like I do), wandering the aisles of your supermarket can feel overwhelming.

That’s why I’m sharing some of my top dietitian-approved grocery store staples and what to do with them. Add these items to your shopping list (and cart) to boost your nutrition and even save money at the store.

1. Spaghetti Squash

Spaghetti squash has a long season (fall through spring), so be sure to check the produce section for this cold weather staple. It’s a great low-carb pasta alternative, so you can enjoy your favorite comfort food flavors without feeling weighed down after dinner. Spaghetti squash has just 40 calories per cup (versus over 200 in traditional pasta).

Spaghetti squash is also incredibly easy to make. If you’ve never cooked it before, read this tutorial first. Then try my Veggie Fajita Spaghetti Squash Stir Fry or Spaghetti Squash Primavera with Baked Goat Cheese.

2. Rotisserie Chicken

If the thought of cooking overwhelms you, you can still build a healthy meal around a grocery store staple: rotisserie chicken! I like to take the meat off the bones early in the week and shred it so I can use it for lunches like collard wraps and salads (like this Asian-Inspired Chicken Cobb Salad), tacos at dinner and even a quick snack in between meals.

3. Canned Beans

You’re often told to “shop the perimeter” of the grocery store, but if you exclusively follow this advice, you’re missing out on many nutritious, convenient, versatile and affordable staples in the middle aisles, like canned beans. Canned beans can be easier to digest because they soak for longer than dried beans. Plus, they’re an easy plant-based protein to add to any quick meal, like a salad, vegetarian chili, stir-fry or even (gasp!) dessert.

Try these Black Bean Sweet Potato Burgers for a meat-free burger night, or satisfy your sweet tooth with this healthy cookie dough.

4. Nut and Seed Butters

Whether you prefer peanut butter, almond butter or sunflower seed butter (my personal favorite), having a form of healthy fats in your pantry is always a good idea for quick meals. Check the ingredients list to ensure your favorite nut or seed butter is made with ingredients you can recognize and without added sugar.

I especially love to use nut or seed butter at breakfast and in snacks, but even some dinner recipes shine with this added ingredient. Aside from spreading nut or seed butter on toast or pairing it with a piece of fruit at snack time, you can make a delicious salad dressing, snack bites, sauce for veggies or dipping sauce.

5. Frozen Vegetables

Take a stroll down your frozen food aisle and stock up—but not on TV dinners. Add a variety of frozen vegetables to your cart so you can fill half of your plate with veggies every night.

Frozen vegetables are picked at their peak ripeness and frozen immediately to lock in their nutrients, so they’re just as nutritious as fresh vegetables. Check the ingredients list to make sure there are no added sauces or sugar.

Frozen produce is getting more exciting thanks to fun shapes and twists on traditional cut-up vegetables. Look out for riced cauliflower, carrot spirals and even sweet potato toast! When you’re ready to cook dinner, you can sauté your veggies straight from frozen, like in this Easy Stir Fry, or roast them straight from frozen.

6. Eggs

Have you ever heard the phrase “throw an egg on it”? Eggs are a convenient, affordable and versatile source of protein, and they’re easy to cook and add to nearly any dish. From breakfast to lunch to snacks to dinner, eggs can find a place in any part of your day. Nutritionally speaking, 1 large egg contains 6 grams of complete protein and just 70 calories.

Here’s how you can include eggs in your diet from sunup to sundown:

• – Breakfast: High Protein Breakfast Muffins
• – Lunch: Salmon Nicoise Salad
• – Dinner: Quinoa and Lentil Power Bowl

7. A Variety of Spices

Every time I’m at the grocery store, I pick up a new spice. Spices are a shelf-stable way to add tons of flavor to your meals, without adding calories or fat. If you’re unsure of what spices to use with certain foods, just start experimenting!

I always make sure to have these spices on hand for taco night: cumin, chili powder, oregano and smoked paprika.

Try these taco recipes:

• – Simple Fish Tacos
• – 6-Ingredient Lentil Tacos
• – Easy Mushroom Tacos
• – Shrimp Tacos

8. Chia Seeds

Superfoods get a lot of hype, but they don’t all live up to their name. Chia seeds wear the superfood title loud and proud, and they have earned their place in this coveted group of foods.

With a combination of plant-based protein, healthy fats (including omega-3 fatty acids) and fiber, these tiny poppy seed lookalikes deserve a place in your shopping cart.

Chia seeds can be used as an egg substitute in some recipes, to make a breakfast or dessert pudding or even as a way to make low-sugar jam.

9. Bean- or Lentil-Based Pasta

The pasta-bilities these days are endless, which makes walking down the pasta aisle downright overwhelming. My go-to choice and recommendation for clients is bean- or lentil-based pasta.

These pasta varieties pack a much larger protein punch than traditional wheat pasta and will keep you full for longer. Just add veggies and your favorite sauce for a complete meal in minutes, or try this Vegan Pumpkin Mac n Cheese if you want to get more creative!

10. Chocolate

There’s no reason to deprive your sweet tooth when adopting healthy habits. In fact, research shows that if you overly restrict your sugar intake, it will likely backfire and you’ll then over-indulge in the sweet stuff.

I suggest stocking up on your favorite chocolate—milk or dark. Dark chocolate contains more antioxidants, but if it doesn’t satisfy your chocolate cravings the same way a piece of milk chocolate does, it’s not worth it!

In addition to a chocolate bar or chocolate chips, I suggest keeping unsweetened cocoa powder on hand to add chocolaty flavor to brownie oatmeal bowls, smoothies and more.

Of course, you can experiment with other shopping cart staples listed above to create some treats that are healthier sweets. Try these recipes:

• – Decadent Superfood Truffles (made with beans, but you’d never taste it!)
• – Chocolate Pumpkin Truffles (made with chia seeds and seed butter)
• – No Churn Salted Chocolate Chip Banana “Ice Cream”

These are just 10 items that frequently fill my shopping cart.  For even more pantry staples, be sure to sign up to receive your FREE Pantry Staples Shopping Guide.

If you want to forget about trending and instead eat a balanced, whole-food diet, check out these recipes from Chelsey for a full day of clean eating! “We’re all unique, which is why what works for me, your friend, co-worker or partner won’t necessarily work for you,” she says. “You need to discover what helps your body work its best, but I hope my recipes will help you get started!”

What a dietitian eats for breakfast:

2 Ingredient Egg Muffins

“This 2 Ingredient Egg Muffins recipe is my morning staple. Having a grab-and-go breakfast option that’s full of protein is essential for a busy and healthy lifestyle. I make these muffins over the weekend and enjoy them all week long.”

• – Prep time: 5 minutes
• – Cook time: 25 minutes
• – Total time: 30 minutes
• – Yields: 12 egg muffins
• – Serving size: 3 egg muffins

1 serving:

Calories: 229.5  |  Carbs: 2.5g  |  Fat: 14g  |  Protein: 20g

Ingredients

•  – 8 whole eggs
• – 1 10-oz. package frozen spinach, thawed with excess water drained
• – Spices of your choice (recommended spices include salt and pepper, turmeric, oregano or garlic powder)
• – Cooking oil for coating muffin tin

Click here to view the full recipe.

What a dietitian eats for lunch:

Creamy Avocado Pasta with Cherry Tomatoes and Zucchini

“For a plant-based lunch, I like to use a high-protein pasta, like edamame pasta. Gluten-free, grain-free, dairy-free and vegan, this usually less healthy dish gets a healthier makeover but feels just as decadent.”

• – Prep time: 5 minutes
• – Cook time: 6 minutes
• – Total time: 11 minutes
• – Yields: 4 servings

1 serving:

Calories: 287  |  Carbs: 27g  |  Fat: 11g  |  Protein: 24g

Ingredients

For the sauce:

• – 1 cup avocado (chopped, not fully mashed)
• – 2 cloves garlic, chopped (or 1 teaspoon chopped garlic)
• – 3 cups baby spinach (organic preferred)
• – 1 cup unsweetened coconut milk
• – 1 tablespoon lemon juice
• – ¼ teaspoon ground black pepper
• – 1 teaspoon dried basil
• – ¼ to ½ teaspoon salt
• – 1 teaspoon no-salt seasoning

For the pasta:

• – 8 oz. spaghetti (I use Seapoint Farms Organic Edamame Spaghetti)
• – 1 cup cherry or grape tomatoes
• – 1 medium zucchini, sliced lengthwise and chopped into half moons

Click here to view the full recipe.

What a dietitian eats for a snack:

Chunky Monkey Chia Pudding

“For a snack that tastes like dessert but is every bit delicious and full of good nutrition, try this Chunky Monkey Chia Pudding. It makes the perfect breakfast, snack or healthy dessert alternative. Full of protein, fiber and healthy fats, it will help you overcome your mid-afternoon crash.”

Yields 1 serving:

Calories: 308  |  Carbs: 22g  |  Fat: 10  |  Protein: 31g

Ingredients

•  – 2 tablespoons chia seeds
•  – 1 tablespoon cacao powder
•  – Dash of cinnamon
•  – ¼ banana
•  – ½ cup milk of choice
•  – 1 scoop protein powder, like Chocolate AfterBurn

Click here to view the full recipe.

What a dietitian eats for dinner:

Easy Dijon Baked Salmon

“If you think you don’t like salmon, you have to try this Easy Dijon Baked Salmon. It’s so easy to make and full of flavor! Take a break from your usual chicken and pair with your favorite vegetable for a balanced meal.”

• – Prep time: 3 minutes
• – Cook time: 12 minutes
• – Total time: 15 minutes
• – Yields: 4 servings

1 serving:

Calories: 281  |  Carbs: 1g  |  Fat: 14g  |  Protein: 35g

Ingredients

• – 4 6-oz. salmon filets (wild fish preferred)
• – Olive oil spray (I use a Misto)
• – Pinch of salt and pepper
• – ¼ ½ teaspoon smoked paprika
• – 1 tablespoon Dijon mustard
• – ½ teaspoon brown sugar, date sugar or coconut sugar

Click here to view the full recipe.

To hear more from Chelsey, tune into her episode on the Coffee & Kettlebells podcast!

Photos courtesy of Chelsey Amer Nutrition.

Most often when people hear meal prep, they think it’s time-consuming and will tie them to eating the same meal every day. With these top tips from Burn Boot Camp personal trainers, you’ll learn how to successfully meal prep delicious food more efficiently!

1. Prep Ingredients, Not Meals

The top meal prepping advice from our Burn Boot Camp personal trainers? Prep ingredients rather than meals. Make large batches of your choices of protein, carbohydrates and vegetables, storing them in their own individual containers, rather than portioning them out and combining them ahead of time.

“I prep ingredients to later make into meals. I’ll make rice and quinoa in an instant pot, sauté peppers and onions, roast veggies and sweet potatoes and grill a bunch of chicken. Throughout the week I mix them together differently based on what I want and need to eat,” shares trainer KC Nolan of Burn Boot Camp Manchester, MO.

Meal prepping ingredients, rather than dishes, gives you greater flexibility with your meals throughout your week. It allows you to adjust the amount of food you add into your meal based on what your body needs that day. Maybe you did a more intense workout, or didn’t workout at all, so your body will need more or less carbohydrates, protein and fat.

“I love to prepare two or three different types of lean proteins. This gives me the ability to ask my kids what they would like to eat without actually having to cook during the week. To reheat, I find best results using an air fryer or toaster oven,” says trainer Lauren Badia of Burn Boot Camp Huntersville, NC. 

2. Mix It Up

Not all of us like to eat the same meal for lunch and dinner five days in a row. And how are you supposed to know on Sunday what will satisfy your hunger Thursday at 7PM? Meal prepping ingredients instead of meals also allows you to mix things up during your week.

“Prepping the same meal to eat the entire week makes it too easy to throw it in the garbage and grab some quick and easy junk food instead. I tell all my clients to find six different recipes they like that can be made from the ingredients they meal prep and then alternate what dish they eat each day,” says Cody Burns, Head Trainer at Burn Boot Camp Verona, WI.

“I tell all my clients to find six different recipes they like that can be made from the ingredients they meal prep and then alternate what dish they eat each day.”

“I love making different bowls throughout week with different flairs! I’ll have containers of black beans, chickpeas, chicken, grass-fed beef, brown rice, cauliflower rice and lots of chopped veggies stored in my refrigerator. Each night I’ll combine them differently, with different herbs and condiments, to keep my meals exciting. I might pair black beans with cauliflower rice and chicken with some salsa and taco seasoning for a delicious taco bowl. Or I’ll toss some brown rice, chickpeas and veggies together with coconut aminos (a healthier version of soy sauce), garlic and ginger powder for an exotic Asian bowl,” shares trainer Michelle Siner of Burn Boot Camp Concord, NC.

“I keep my protein prep pretty simple and mix it up as I go. For instance, I’ll throw a bunch of chicken into a crock-pot and shred it once cooked. I’ll switch up the way I eat it each day, from chicken lettuce wraps to chicken salad to buffalo chicken to teriyaki chicken stir-fry—the options are endless. I love this method because I’m saving time by meal prepping my protein but still have variety in my meals throughout the week,” says Andrea Larkins of Burn Boot Camp Collierville, TN.

Keeping different spices and condiments on hand makes it extremely simple to spice up your dish. Tahini, coconut aminos, salsa, high-quality balsamic vinegar (which is low in sugar), honey, flavored hummus, whole-grain Dijon mustard and marinara sauce are always great staples for adding a boost of flavor. Pair these with your favorite herbs and spice blends to whip up a low-calorie sauce or dressing. Some great pairings include:

• Coconut aminos, honey, garlic powder and ginger

• Hummus and balsamic vinegar

• Salsa and taco seasoning

• Tahini, whole-grain Dijon mustard and dill

• Honey and whole-grain Dijon mustard

• Plain marinara sauce and Indian seasoning

3. Take Shortcuts

Meal prepping doesn’t have to be laborious, time-consuming or complicated when you take some shortcuts.

Take advantage of pre-cut vegetables. You’ll save so much time when you cut out scrubbing, peeling and chopping vegetables or cleaning up the mess! Most grocery stores even carry pre-spiralized vegetables like zucchini, beets, sweet potatoes and squash for you to easily make fun “noodle” dishes.

Grabbing a rotisserie chicken or stocking up on clean proteins from the grocery store’s hot bar is a great fallback when you are short on time. Try to avoid deli meats, even if they are freshly sliced, as they usually contain processed oils and sugar.

Keep your shelves stocked with canned beans. Black beans, lentils, chickpeas and edamame are all amazing sources of complex carbohydrates as well as protein, and they have a long shelf life. Open the can, drain, rinse and they are good to go—zero prep time and zero cooking.

And don’t underestimate the frozen foods aisle. You can save so much time by buying frozen brown rice, quinoa, roasted sweet potatoes, lean proteins and so much more. Try to stay away from frozen meals, as they often contain processed ingredients, preservatives and lots of sodium.

4. Snacks: Think Simple

Meal prepping lunch and dinner takes commitment, so don’t overthink it when it comes to your snacks. While it’s fun to have homemade protein bars and energy balls, it isn’t always doable to prepare them. When it comes to snacks, think about what you can grab and go.

An assortment of nuts is always a great go-to snack to keep on hand—they’re high in healthy fat and protein, helping curb your hunger until your next meal. Almonds aren’t the only healthy nut at the store, either. Cashews, pistachios, pecans, macadamia nuts and walnuts are all extremely nutritious. Just keep in mind that one serving of nuts is only ¼ cup.

Other great snack options that don’t require any prep are baby carrots with hummus, hard-boiled eggs, oatmeal and rice cakes with nut butter.

With all your snacks, it’s beneficial to portion them out into separate, small containers in advance.

5. Prep Twice a Week

If you meal prep all your meals on Sunday, come Friday, your five-day-old chicken may not sound (or look) appetizing. Trainer Kyle Lane of Burn Boot Camp Elizabeth, NC suggests meal prepping twice a week instead of one. Not only does this provide you with fresher food, but prepping for only three days takes less of your time.

6. Use a Crock-Pot

A crock-pot should be your best friend when it comes to meal prepping! It eliminates any wait time and allows you to cook food in large batches.

Before you go to bed, toss a few chicken breasts into your crock-pot along with a dash of chicken broth and set it on low for 8 hours. In the morning, shred the chicken and transfer to a container to store. You can do the same with with quinoa, brown rice, sweet potatoes, hard-boiled eggs and vegetables. Or get creative by meal prepping a healthy roast, soup or stew.

“I typically make some type of a soup in the crock-pot that makes enough for my lunch every day, plus meals for the family. Sometimes I even have enough leftover that I’ll pour it into a mason jar to store in the freezer for lunch the following week,” says Lauren Badia, a trainer at Burn Boot Camp Huntersville, NC.

Other kitchen aids to consider investing in include an air fryer, an Instant Pot, a rice cooker and a toaster oven—they’re all perfect for cooking clean and quick meals.

You may also like:

11 Kitchen Staples for Quick and Healthy Meals

3 Healthy Shredded Chicken Recipes You Need to Try

How to Cook Healthy Meals: 5 Top Cooking Tips

10 Tips and Tricks for Eating Healthy

Quick and Easy Vegan Meals

You’re working out regularly, eating healthy and still not seeing results or losing weight. Or maybe you were seeing amazing results and now you seem to be stuck at a standstill. Either way, you’re frustrated because you are putting in so much effort and can’t figure out why you aren’t getting where you want to be. Check out these 11 reasons you might not be seeing results or losing weight.

1. Do you overeat healthy foods?

We know how delicious almond butter is, and yes, it is healthy for you—but spoonful after spoonful is not! Regardless of the quality of the foods you are eating, portion size remains essential. One serving size of almond butter is two tablespoons, not two heaping scoops. This easily doubles or even triples your fat and calorie intake, and when that’s done with each food at every meal, you’ll end up overeating! Just because a food is considered healthy, it does not give you an excuse to eat too much of it. At the end of the day, a calorie is a calorie and consuming more calories than you expend could be the reason you are not seeing results and losing weight.

2. Do you overeat “healthy” processed foods?

Beware of packaged foods with labels that say vegan, gluten-free, low-carb, low-calorie, low-fat, high-fiber, high-protein, keto-friendly, paleo-friendly, whole-grain, organic or natural. This does not automatically mean these foods are healthy. Many of these products are filled with processed ingredients and could be a reason you aren’t seeing results and losing weight. In most cases, protein pancakes, keto donuts, gluten-free pizza and vegan ice cream are not any healthier than the real deal. Always read the list of ingredients to determine whether the product is actually healthy before falling for its nutritional claims.

3. Are you too unrestricted on the weekends?

You work out hard and eat healthy during the week and deserve to treat yourself, right? So you allow yourself to loosen up on the weekends, unrestrict yourself and indulge in your favorite foods and drinks. Let’s say you start enjoying yourself Friday after work and indulge throughout the entire weekend—that ends up being roughly 35% of your diet. No matter how much you work out or how active you are during the week, for most of us, it’s extremely difficult to outtrain a bad diet. Don’t allow your weekends to be the reason why you are not seeing results and losing weight! Pick one day or a couple meals a week—not the entire weekend—to eat whatever you want in moderation.

4. Do you not eat enough carbs?

Did you know for every one gram of carbohydrates you eat, your body retains three grams of water? So when you drop your carbohydrate intake, the weight loss you experience is primarily from losing water weight. Cutting carbs temporarily may be beneficial for weight loss, but long term it can cause serious problems, especially if you work out regularly.

Many women are sensitive to carbohydrate restriction, causing hormone imbalances that ultimately lead to weight gain. Long-term low-carb diets can decrease thyroid function. As proper thyroid function is directly related to a healthy metabolism, when your thyroid function goes down, your metabolism follows. A low-carb diet also increases stress hormone levels, which can lead to a slower metabolism and increase your appetite and food cravings. It also causes a drop in your muscle-building hormone levels, placing your body in a catabolic state, breaking down muscle rather than building it.

5. Do you over-exercise and not take time to recover?

You may believe that during your workouts you are building muscle and losing excess body fat. What you are actually doing is tearing your muscle fibers and breaking them down. Muscle growth occurs when your body is at rest. Training every single day or hitting the gym twice a day causes you to be in a perpetual state of muscle breakdown, meaning you are continuously losing muscle and never building it.

Overtraining also leaves your body in a chronic state of stress, which negatively affects your hormone levels. These hormone imbalances can elevate your blood sugar, increase your food cravings, heighten your appetite, alter your digestion and slow your metabolism. If you are not seeing results and losing weight, try giving your muscles time to rest, recover and rebuild between workout sessions.

6. Are you not working out hard enough?

Working out every day is amazing for your health, but picking up the same set of dumbells week in and week out or simply going through the motions of each exercise may be the reason you are not seeing results and losing weight. Your body is smart and learns to adapt to the stress it is regularly put under. This is referred to as the SAID principle (Specific Adaptation to Imposed Demands).

Let’s say you did lunges holding 15-pound dumbbells for the first time. Doing so shocked your body and forced it to figure out how to adapt to this new stress by recruiting more muscle fibers and building more muscle. As you continue to use 15-pound dumbbells, your body no longer becomes shocked and doesn’t need to adapt.

If you want your body to change, you have to encourage it by picking up the 20-pound dumbbells. Ensure you are pushing yourself hard enough in your workouts by recording the weight you used, the number of breaks you took and the amount of reps and sets you performed. Work toward beating those numbers to see results and lose weight.

7. Do you track calories burned?

Do you use a fitness tracker to count the number of calories you burn in your workouts? It is a fun stat to follow, but it might not be accurate. Studies have shown that fitness trackers have a large margin of error when it comes to estimating calories burned, somewhere between 20% and 93%! Use these devices to keep you motivated and to gain a general idea of how many calories you burn, but do not rely on them completely. Especially do not add the given total calories burned to your daily caloric intake. With such a potentially large margin of error, doing so can lead to consuming way more calories than you actually burn and may be the reason you are not seeing results and losing weight.

8. Do you use too many condiments?

In many cases, when people add more vegetables, complex carbohydrates and clean sources of protein to their diet, they smother them with condiments to add taste. Most dressings and sauces are packed with processed sugars and oils. Processed sugar spikes your blood sugar, triggering your fat-storing hormone, leading to excess fat storage.

Processed oils are unrecognizable in your body and unable to be broken down into a usable form of energy, also leading them to be stored as body fat. These effects greatly outweigh the benefits of eating more whole foods and may be the reason why you are not seeing results and losing weight. You’re better off making your own condiments from organic, high-quality olive oil, coconut oil, nuts and seeds, tahini, avocados, hummus or tofu to ensure you are fueling weight loss, not weight gain.

9. Do you eat too few calories?

In order to lose weight, you need to create a calorie deficit. But if you cut your calories too low, you will experience the reverse effect. When you eat fewer calories, your body catches on and begins burning fewer calories as well. Your body is unsure as to when it will get more food, so it slows down the metabolism to store body fat rather than burn it. This can cause long-term damage to your metabolism and should be avoided. Signs you are not consuming enough food include lack of energy, hair loss, constant hunger, loss of menstrual cycle, feeling cold, irritability, constipation and anxiety. The average adult woman requires approximately 1,400 calories a day to fuel basic bodily functions, which means you should consume roughly 1,400 calories a day if you are not engaging in any physical activity. The more intense your workouts, the more calories your body will begin to require.

10. Do you not sleep enough?

Depriving yourself of sleep may be the reason you are not seeing results and losing weight. When you’re sleeping, your body releases growth hormones that boost muscle recovery and muscle growth. When you deprive yourself of sleep, you slow down your recovery process, leading you to see results more slowly.

Lack of sleep also plays a huge role in altering your hormones levels. It causes a greater release of your hunger hormone, leptin, and less of your fullness hormone, ghrelin. This causes you to experience persistent hunger throughout your entire day and also heightens your food cravings, especially for processed, starchy, fatty foods. People who are sleep-deprived have been shown to eat 300 more calories than those who get enough sleep. Lack of sleep also spikes your insulin levels, your fat-storing hormone, stopping you from burning fat as fuel.

11. Are you retaining water?

Water retention can be caused from a multitude of things and may be the reason you are not seeing results and losing weight. The most well-known cause is consuming too much salt. ou may also be retaining water from not drinking enough water, eating too many carbohydrates, exercising too much, not sleeping enough, high levels of stress or too low of a calorie deficit. Due to water retention, the scale may not be showing you lost weight, but you might still be losing fat. Try staying hydrated, reducing your sodium intake, getting enough sleep and monitoring your carbohydrate intake to help you stop retaining water. Giving your body more electrolytes has also shown to be beneficial.

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.

Superfood #1: Cacao Powder

Cacao is cocoa, or chocolate, in its natural state. It is completely raw, contains zero added ingredients and aids in boosting weight loss and overall vitality. Enjoy a rich chocolate taste by adding cacao powder to your protein shakes and smoothies. You can also find it in a solid form as cacao nibs, the raw version of chocolate chips. Both forms are great for replacing chocolate and cocoa in baked goods and trail mix and for adding to oatmeal and yogurt. Consume ½ tablespoon to 1½ tablespoons daily to get its powerful health benefits.

Cacao is best known for its fat-burning weight-loss qualities. It works to help your body more easily metabolize fat. It utilizes fat as energy, mobilizing your fat stores rather than storing excess fat. And due to its high fiber content and ability to increase the amount of serotonin produced in your brain, it suppresses your appetite—helping you feel fuller, longer throughout your day.

“Cacao also promotes weight loss through stimulating digestion, generally leading to an increased metabolism.”

This superfood refrains from spiking your blood sugar and insulin levels—both factors responsible for excess fat storage—which aids in keeping your cravings in check and avoiding sugar crashes. Cacao also promotes weight loss through stimulating digestion, generally leading to an increased metabolism.

Boost your mood with cacao! As stated previously, it increases the production of serotonin, along with dopamine—your “feel good” hormones. Therefore, this superfood is regularly used as a natural mood enhancer, antidepressant and anxiety and stress reliever.

Cacao also contains 40 times more antioxidants than blueberries, provides more calcium than cow’s milk and is the highest plant-based source of iron!

Superfood #2: Spirulina

Spirulina is a blue-green algae and considered to be one of the most nutrient-dense foods on the planet. Not only is it 60 to 70% protein, containing all amino acids, but it also contains 26 times more calcium than milk and is a great source of fiber, iron, omega-3s, B vitamins and antioxidants.

Spirulina powder has a distinct taste, although when mixed with flavored protein powder, it is greatly muted. After regular use, most people grow accustomed to the taste and it will go unnoticed. Begin by adding ½ teaspoon to your daily shakes and smoothies. Once accustomed to the taste, begin to increase your intake to between 1 teaspoon and 1 tablespoon daily. If the taste is not for you, try it in capsule form.

Spirulina is especially beneficial for women because it can help reduce PMS symptoms such as bloating, fatigue, cramps and mood swings. And because it contains high amounts of vitamins and minerals, you might also notice shinier hair, stronger nails and glowing skin.

Spirulina is most commonly known for its ability to detoxify the body from heavy metals and other pollutants you are exposed to on a daily basis. It also contains antiviral properties and powerfully boosts your immune system. When you are sick, it is suggested to increase your spirulina intake up to 2 tablespoons a day.

“Supplementing spirulina take the place of your daily multivitamin due to its wide range of nutrients, vitamins and minerals.”

Regularly adding this superfood to your protein shakes and smoothies can provide weight-loss benefits. Because it’s high in fiber, spirulina suppresses your appetite. And because protein consumption burns calories through digestion—and spirulina is roughly 70% protein—it helps you burn more calories, decrease fat stores, promote lean muscle mass and speed up your metabolism. It has also been shown to lower blood sugar and cholesterol levels and boost digestion.

Supplementing spirulina take the place of your daily multivitamin due to its wide range of nutrients, vitamins and minerals. It also improves your overall vitality and energy levels.

Superfood #3: Goji Berry Powder

Goji berries are small red berries that are native to Asia and popular in Chinese medicine. They are jam-packed with fiber, antioxidants, vitamins, iron, zinc and many other trace minerals and protein, and they are amazing at reducing inflammation in the body.

Goji berries can be found in powdered form and add a delicious yet very subtle fruit flavor to your protein shakes and smoothies. Supplement with 1 tablespoon of powder daily to reap the benefits. You can also try dried goji berries, which are perfect for an afternoon snack mixed with nuts, on top of oatmeal or eaten by themselves!

These berries contain all essential amino acids and 4 grams of protein per serving—which is extremely rare for a fruit—helping you build muscle faster! They’re also considered a complex carbohydrate, perfect for restoring your glycogen stores after a workout without spiking your blood sugar and insulin levels. Typically, the intake of protein and complex carbohydrates is recommended directly after exercise, making this superfood the perfect addition to your post-workout protein shakes and smoothies.

Many people supplement with goji berry powder due to its ability to promote weight loss. Being approximately 20% fiber, it acts as a natural appetite suppressant. Fibrous foods keep blood sugar levels stable, preventing sugar from being ushered into fat cells for storage, which can lead to weight gain. Goji berries also help alleviate stress, lowering cortisol in the bloodstream (high levels of cortisol are directly related to fat storage and increased food cravings). They also help increase stamina, endurance and muscle recovery, allowing you to push harder during your workouts in order to burn more calories.

“Many people supplement with goji berry powder due to its ability to promote weight loss.”

If you often get colds, this superfood should be supplemented in your daily protein shakes and smoothies, as it contains 500 times more vitamin C per ounce than oranges! Due to containing high amounts of vitamin C along with vitamin A, goji berries build up your immune system and help ward off common colds and other illnesses.

Other benefits of regular supplementation of goji berries include increased quality of sleep, concentration, calmness, mood and energy levels, quality of skin and overall vitality.

Superfood #4: Maca Powder

Maca is a type of cruciferous vegetable, in the same family as broccoli, cauliflower and Brussels sprouts, that originally came from Peru. It is also an adaptogen—a healing plant known for reducing stress and fatigue as well as improving attention and endurance. You can find maca in powdered form, making it easy to add to your protein shakes and smoothies. “Maca tends to have an earthy, slightly nutty taste with a hint of butterscotch.” (Rachael Link, MS, RD)

Most people take maca powder to feel more awake, energized and motivated. As these effects are usually felt quickly, it’s recommended to begin with small doses and slowly increase your intake. The upside of maca is that it will provide you with the same energy you get from coffee, but without the jitters. Try adding 1 teaspoon to your protein shake or smoothie, observe how you feel and add more accordingly. Be sure to read the recommended dosage on the label.

“The next time you feel like you are dragging, experiencing brain fog or stuck in a bad mood, try maca as a pick-me-up.”

The main benefit of this superfood is the impact it has on your overall vitality. Maca is known for boosting your mood, energy levels and mental clarity as well as helping overcome symptoms of menopause, depression, anxiety and stress. The next time you feel like you are dragging, experiencing brain fog or stuck in a bad mood, try maca as a pick-me-up.

Maca has also been shown to balance estrogen levels. If you are a woman, estrogen plays many roles in the overall functioning of your body. Estrogen levels influence levels of ghrelin and leptin, your hunger and fullness hormones. When estrogen levels are balanced, you’ll also experience a control in your appetite and food cravings.

Adding maca powder to your protein shakes and smoothies also helps increase muscle and hair growth, stamina, endurance, thyroid function and fertility.

Superfood #5: Collagen Peptides

Collagen is the most common protein found in your body, and it provides strength and elasticity to your skin, bones, muscles, tissues and tendons. As you age, your production of collagen decreases, which explains why your skin can become wrinkled and look “saggy” and why your bones and joints grow weaker. Supplementing with collagen powder can slow and even reverse the aging process, among other benefits.

Add 1 to 2 tablespoons of collagen peptides to your daily protein shake or smoothie and bump up your protein intake by 10-20 grams. This superfood has a completely neutral taste and gives your shake a creamier, thicker texture.

Daily supplementation of this powerful superfood can provide amazing anti-aging benefits, like tightening of the skin and a reduction in the appearance of cellulite, stretch marks and wrinkles.

“Collagen peptides also assist in building lean muscle mass through boosting the production of amino acids in your body, helping your muscles repair and grow faster.”

The loss of collagen in your joints leads to inflammation, causing them to move less smoothly. Supplementing with this superfood has been shown to decrease joint pain by reducing your inflammation.

Collagen peptides also assist in building lean muscle mass through boosting the production of amino acids in your body, helping your muscles repair and grow faster. More muscle mass means a faster metabolism and greater fat loss.

Other benefits of adding collagen peptides to your protein shakes and smoothies include stronger nails, a decrease in hair loss and improved digestion, among many others.

The same benefits of collagen peptides can be obtained through incorporating bone broth into your diet.

By Chelsea Morrow

Pancakes, waffles, French toast, oh my! These classic dishes are extremely delicious and comforting, but should they really be considered breakfast foods? Unfortunately, no! Considering they contain lots of sugar and processed carbs and little protein, you might as well indulge in dessert for breakfast.

What you eat for breakfast sets the tone for the food choices you make for your entire day. Consuming sugar and processed carbs causes an excessive spike in your blood sugar levels. When your blood sugar levels are heightened, high levels of insulin are released into your bloodstream, working to bring your blood sugar back into balance. When this occurs, you switch from burning fat to storing fat, resulting in the processed carbs you consumed being stored as excess body fat rather than utilized as fuel.

When insulin works overtime to balance your blood sugar levels, it unintentionally removes too much sugar from your bloodstream, leading you to experience low blood sugar, also known as a sugar crash. Your sugar crash tricks your brain into falsely believing you’re still hungry and need more carbs to satisfy you. You then indulge in more carbs, the process is repeated and a vicious cycle begins. So when you consume those heavenly cinnamon rolls for breakfast, you are setting yourself up for a blood sugar roller coaster of a day.

All carbohydrates are broken down into sugar and secreted into the bloodstream. When eaten with protein and fat, sugar is released more slowly, preventing you from experiencing those sugar highs and lows.

Our advice: Start your day with a balanced breakfast composed of carbs, fats and protein that nourish and fuel you properly. Not only will you stabilize your blood sugar, enjoy greater amounts of energy and minimize food cravings, but you will also encourage yourself to continue making healthier food choices throughout your day.

Now you know the facts about what those “dessert” breakfast foods are doing to your body. But what if you love eating them too much to push them aside? We’ve got good news! It’s possible to say “no” to riding the sugar roller coaster without depriving yourself of your favorite comforting breakfast foods.

With the five low-carb recipes below, you can indulge in fresh-out-of-the-oven cinnamon rolls, warm, fluffy pancakes and more. These recipes contain mostly whole foods, have little added sugar, are high in protein and are simple to prepare! Try these low-carb breakfast recipes and set yourself up for a successful day!

Egg White Cinnamon Rolls

Cinnamon rolls no longer have to be a guilty pleasure, thanks to this flourless breakfast inspired by Snapguide. The low-carb breakfast recipe swaps the flour for egg whites to make light and fluffy cinnamon rolls that won’t weigh you down. Processed carbs aren’t just found in flour, though—to ensure this dish remains low in carbs, double-check that sugar hasn’t snuck its way into your protein powder, plant-based milk or Greek yogurt.

Ingredients (makes 3 cinnamon rolls):

• 1 egg
• 3 egg whites
• 1½ scoops Iced Cinnamon Afterburn protein powder or vanilla protein powder of choice
• 2 tbsp. cinnamon
• ¼ cup plant-based milk
• 1 tbsp. almond butter
• ½ cup Greek yogurt

Directions:

1. In a mixing bowl, thoroughly combine egg, egg whites, 1 scoop protein powder, 1 tbsp. cinnamon and plant-based milk.
2. Pour the mixture into a sprayed, oiled or non-stick pan. Allow to cook on low heat and covered for approximately 10 minutes or until cooked all the way through, similar to a pancake.
3. Allow to cool and then cut into three strips.
4. While waiting for the dough to cool, make the icing by stirring together ½ scoop protein powder, 1 tbsp. cinnamon, almond butter and Greek yogurt.
5. Spread icing on each piece and roll up. Drizzle extra icing on top.

1 cinnamon roll:

Calories: 200   |   Carbs: 10g   |   Fat: 5g   |   Protein: 23g

PB&J Parfait

When we opened our lunch box as kids, there was often a yummy PB&J waiting for us to devour. This sandwich was normally made from mouth watering yet sugar-filled white bread, peanut butter and jelly—ingredients that definitely don’t help us reach our health and fitness goals. Try this low-carb PB&J Parfait and get a sweet, nutritious taste of your childhood in the morning!

Ingredients:

• 4 tbsp. peanut butter powder
• ½ cup Greek yogurt
• ½ cup blueberries
• ½ brown rice cake

Directions:

1. Combine peanut butter powder and Greek yogurt. Stir until smooth.
2. Cut banana into thin slices.
3. Crush rice cake into small pieces.
4. Layer Greek yogurt mixture, rice cake pieces and banana slices in a mason Jar. Begin with ½ of the Greek yogurt mixture, then ½ of the rice cake pieces, then ½ of the blueberries. Repeat.

Makes 1 serving:

Calories: 292  |   Carbs: 33g   |   Fat: 3g   |   Protein: 35g

Fluffy Protein Pancakes

There is nothing better on a lazy Sunday morning than a plate of fresh, fluffy pancakes drizzled with maple syrup. But when we hit the gym on Monday, we often regret that indulgent choice. Stop living in regret by whipping up this satisfying low-carb breakfast recipe! When these Fluffy Protein Pancakes are covered in a delicious Maple Coconut Butter Glaze, you won’t believe you are fueling yourself with nourishing whole foods.

Ingredients:

• 3 tbsp. coconut flour
• Stevia
• Pinch of sea salt
• ¼ tsp. baking powder
• 3 egg whites
• ½ tsp. vanilla extract
• 1 tbsp. unsweetened applesauce
• ¼ to- ½ cup plant-based milk

Maple Coconut Butter Glaze:

• 1 tbsp. coconut butter
• 2 tbsp. plant-based milk
• ½ tsp. maple extract
• Stevia

Directions:

1. In a large mixing bowl, combine coconut flour, stevia, sea salt and baking powder. Mix well.
2. In a small bowl, whisk egg whites with vanilla extract. Add to the dry mixture, along with the unsweetened applesauce.
3. Add plant-based milk a tablespoon at a time until a thick batter is formed (you may need more than ¼½ cup). Mix lightly; do not overmix.
4. Heat a sprayed, oiled or non-stick pan on low/medium. Pour batter ¼ cup at a time. Cook pancakes for 2 to 3 minutes or until edges brown. Flip and cook for an extra minute or until cooked through. Repeat until all pancakes are cooked. Covering pan while cooking is recommended.
5. Make the Maple Coconut Butter Glaze by whisking all ingredients in a small bowl, then drizzle over pancakes.

Makes 1 serving:

Calories: 389   |   Carbs: 22g   |   Fat: 16g   |   Protein: 15g

Sweet Potato Avocado Toast

Avocado toast is gaining attention as a go-to healthy breakfast option and popping up on restaurant menus across the nation. But is it really that healthy? The carbohydrate content in two slices of bread, especially those thick slices restaurants always serve, can add up quickly. Even if you opt for gluten-free, whole-wheat, rye or multigrain bread, consuming too many carbs in one meal will leave you feeling lethargic and hungry soon after. While all the ingredients are whole foods, it’s too much of a good thing. Check out this creative Sweet Potato Avocado Toast low-carb breakfast recipe and avoid eating in excess!

Ingredients:

• 2 slices large sweet potato, cut lengthwise and ¼-inch thick
• ½ cup avocado
• ½ lemon
• Salt and pepper, to taste
• 2 eggs cooked over-easy
• 2 tbsp. freshly chopped cilantro
• Optional toppings: sliced cucumbers, tomatoes, arugula

Directions:

1. Place the sweet potato slices in a toaster on high for about 5 minutes or until cooked through. You may need to toast them multiple times depending on your toaster settings.
2. In a bowl, mash avocado, squeeze lemon and sprinkle salt and pepper over top. Slightly stir together and then spread on toasted sweet potato slices. Top with eggs, cilantro and any other additional toppings of choice.

Makes 1 serving:

Calories: 348   |   Carbs: 26g   |   Fat: 20g   |   Protein: 16g

Cheesy Cheeseless Omelette

You might be thinking, “What’s so bad about omelets? They’re packed with both protein and vegetables, right?” Let’s look a little deeper into this “healthy” breakfast choice. If your omelet is made with three eggs and a half cup of cheddar cheese, you’ll be consuming a large majority of your daily fat intake in only one meal. Additionally, roughly 80% of the world population is unable to digest dairy properly (Dr. Mark Hyman, MD), causing inflammation, bloating and weight gain. Thanks to this Cheesy Cheeseless Omelette low-carb breakfast recipe, we are able to still enjoy our melty, gooey omelets, without overindulging in carbs, fat or dairy.

Ingredients:

Omelet:

• 2 eggs
• ¼ cup chopped bell peppers
• 1 handful arugula

Cheeseless “Cheese”:

• ¼ cup cashews
• 1 cup water
• 2 tbsp. + 2 tsp. tapioca starch (tapioca flour)
• 3 tbsp. nutritional yeast
• 1 tbsp. apple cider vinegar
• 1 garlic clove
• ½ tsp. paprika
• ¼ tsp. onion powder
• ¼ tsp. turmeric
• ¼ tsp. pink Himalayan salt

Directions:

1. Begin making the “cheese” by soaking the cashews for at least 4 hours or overnight.
2. Bring 1 cup of water to boil and pour into a high-speed blender or food processor along with all other ingredients. Process until completely smooth.
3. Transfer mix to a small pot on the stove and bring to a boil. Reduce heat to medium and stir continuously until a melty cheese consistency is reached, approximately 5 minutes.
4. After the cheese is cooked, begin making the omelet. Pour egg whites into a heated, non-stick skillet and top with peppers (and any other vegetables of choice). Allow eggs to cook. Once cooked halfway through, add half of the “cheese” on top and allow the omelet to finish cooking. Fold in half and top with arugula.
5. Refrigerate the remaining “cheese” in an airtight container.

Calories: 343   |   Carbs: 24g   |   Fat: 17g   |   Protein: 24g

If you love our low-carb breakfast recipes, be sure to check out our favorite high-protein dessert recipes and quick and easy vegan meals.

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.