Micah Smith’s Post

To help you lower or maintain your cholesterol levels we want to share this great recipe for a Heart-Healthy Box Lunch: Quinoa Salad Looking for a delicious and cholesterol-friendly lunch idea? Try this nutritious Quinoa Salad! Packed with fiber, protein, and healthy fats, it’s perfect for keeping your heart in top shape. Ingredients: - 1 cup quinoa, rinsed - 2 cups water - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper, diced - 1/4 cup red onion, finely chopped - 1/4 cup fresh parsley, chopped - 1/4 cup feta cheese, crumbled (optional) - 2 tablespoons olive oil - Juice of 1 lemon - Salt and pepper to taste   Instructions: 1. In a pot, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed and quinoa is tender. Let it cool. 2. In a large bowl, combine the cooled quinoa, cherry tomatoes, cucumber, bell pepper, red onion, and parsley. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine. 4. Sprinkle feta cheese on top if using. 5. Pack in your lunch box and enjoy a heart-healthy meal at work!   #HeartHealth #HealthyEating #CholesterolFriendly #LunchBoxIdeas #Wellness #Nutrition

A twist on the classic mac and cheese using soy milk for added nutrition! Ingredients: *2 cups whole wheat pasta *1 1/2 cups soya milk *1 cup grated cheese (use a vegan alternative if needed) *1 tbsp flour *1 tbsp butter (or olive oil) *Salt and pepper to taste *1/4 cup breadcrumbs (optional for topping) Instructions: Cook pasta according to package instructions and set aside. In a saucepan, melt butter and stir in flour to make a roux. Gradually add soya milk while stirring to create a thick sauce. Add grated cheese and stir until melted. Mix the sauce with the cooked pasta and season with salt and pepper. For extra crunch, sprinkle breadcrumbs on top and bake for 5-10 minutes. Serve hot! #soyarecipes #plantbased #healthyliving #soyaproducts #kidsfriendly #soyatalks #boostnutrition

🥗✨ Elevate Your Summer Meals with Greek Yogurt Chicken Salad! ✨🥗 Looking for a healthy, delicious, and easy-to-make meal? This Greek Yogurt Chicken Salad is perfect! Tender chicken, crisp veggies, and a creamy, tangy Greek yogurt dressing make this dish a refreshing and nutritious choice. 🌞🍴 🕒 Prep Time: 15 minutes 🍽️ Servings: 4 By swapping mayo for Greek yogurt, you’re choosing a low-fat, probiotic-rich meal. Serve it in lettuce wraps, on whole-grain toast, or enjoy it on its own. Perfect for meal prep and stays fresh in the fridge for days. 💪 Nutritional Perks: High in protein, low in fat, and packed with vitamins. Every bite supports your health goals without compromising on flavor. 😍 #healthyeating #chickensalad #greekyogurt #summerrecipes #proteinpacked #cleaneating #foodie #mealprep

🍳🍽️Recipe of the Day 🍳🍽️ Looking for a quick and easy meal that is: ✔️ Gluten free ✔️ Meal Prep / Freezer Friendly ✔️ High Protein ✔️ Quick ✔️ Contain Nuts Then why not try this Waldorf Chicken Salad that takes only 10 minutes. Serves 2 3.5 oz (100g) chicken, cooked, shredded or chopped 3 celery stalks, chopped 1apple peeled, deseeded, ¼ cup (40g) raisins ¼ cup (30g) walnuts, chopped 1 tbsp. mayonnaise 1 tbsp. natural low fat yogurt 1 tbsp. lemon juice 3 oz. (90g) mixed salad leaves What you need to do: 1️⃣Place the chicken, chopped celery and apple, raisins, and walnuts in a bowl. Add in the mayonnaise, yogurt and lemon juice, season with salt and pepper and mix well. 2️⃣Divide the salad leaves between bowls and top with the filling. Serve with freshly ground black pepper. Vege Option: Instead of chicken add tofu. Cals: 354, P:20; C:33 & F:16 If you’d like more recipes why not grab your FREE High Protein Recipe Pack, which contains: ✅ 20+ Simple Recipes ✅ Shopping List ✅ Fully Scheduled Weekly & Monthly Meal Plan ✅ Access to My Exclusive Mobile App ✅ My Fitness Pal Compatibility for Easy Tracking Get your copy now, link in the comments. #fitness #nutrition #mindset #health #lifestyle #recipe #highprotein #performance #easymeals #freebie

🌟 Boost Your Protein Intake with These Simple Tips! 🌟 Struggling to get enough protein in your daily diet? Are you tired of eating “Chicken and Meat” as Protein only? Here are some easy and delicious ways to amp up your protein game and fuel your body right: 1. Your Breakfast should be adequate in Protein (Add eggs or Milk shakes and smoothies along with bread or Cereals) 2. Greek Yogurt is a great source of protein and other nutrients. It’s an excellent option for snacks!! 3. Add beans or legumes in your Salad or Eat along with Rice and Salad. They’re also a good source of Protein NOTE: Must add animal source of Protein along with these options as animal protein is high quality protein!! #protein #proteinshake #eatmoreprotein #highproteinmeals #weightlossdiet

👀 Looking for a delicious snack to have during football games this weekend that ALSO helps smash those protein goals? This "Slow Cooker Buffalo Dip" combines 3 of the leanest protein options available - chicken breast, cottage cheese, and greek yogurt. They turn a typically higher fat, higher calorie Buffalo Chicken meal into a protein packed meal or snack option. Ingredients: 1 cup nonfat Greek yogurt 2.5 lbs chicken breast 1 cup Frank’s Red Hot (or favorite hot sauce) 1.5 cups 2% cottage cheese 2 cups shredded cheddar cheese Instructions: 1. Add raw chicken and all other ingredients to a slow cooker. Cook on low for 4+ hours. 2. Remove chicken breasts once cooked through and shred with 2 forks 3. Add shredded chicken back to slow cooker and cook on high for 30+ minutes, stirring occasionally 4. Optional: add chicken bone broth to achieve desired consistency (If desired, you can cook chicken and shred ahead of time, then just cook all ingredients together on low for 2-4 hours and serve) Three potential options to eat this and still hit your goals: 1) Lunch with carrots and celery 2) Lunch over a salad/greens as a protein and dressing combo 3) With lettuce in a low calorie/carb wrap Nutritional content Calories: 499 Carbohydrates: 9g Protein: 80g Fat: 21g Try it out this week and enjoy!

💥 Protein Made Simple! 💪 Since becoming a mom, it’s been tough to have protein ready for the week. They need much more preparation and thought! But there are some staple proteins I pick up every time I go to the grocery store to make sure I am ready for the week. Cheers to simplifying things! Here are some easy protein-packed finds you can add to your next grocery shop (SAVE THIS LIST) 🐟 Canned Tuna or Salmon – Quick, affordable, and full of healthy omega-3s. Perfect for salads, wraps, or even on its own with crackers 🍗 Nitrate-Free Cold Cuts – A clean, high-protein option for breakfast, sandwiches, wraps, or even as a quick snack. 🍗 Rotisserie Chicken – Packed with protein and amino acids- ready to go for salads, wraps, soups or a quick meal. 🥗 Beans & Legumes – Black beans, chickpeas, or lentils, these plant-based proteins are perfect for salads, or a protein-packed veggie burger! 🌱 Falafel – Packed with plant protein and full of flavor. Great in wraps, salads, or on their own with a side of hummus! 🌱 Tofu or Tempeh – Great plant-based protein options that are perfect for stir-fries, salads, or even as a meat substitute in your favorite dishes. Protein is essential for building muscle, staying energized, and keeping hunger at bay so don’t forget to load up! Save this list for your next grocery shop! #ProteinMadeEasy #HealthyEating #QuickProtein #PlantBasedProtein #ProteinBoost #MealPrep #MuscleFuel #mellyfitnutrition #proteinpower #samplesofprotein #Torontowellness

High-Protein Quinoa Crunch Bites! 🍫 🍓 Late-night cravings are all too common and relatable, but they don’t have to feel like your kryptonite... My quinoa-chocolate bites recipe is a high-protein, nutrient-packed sweet treat that will satisfy your cravings and help you stay consistent with your diet. If you want to improve your nutrition and receive personalized guidance, schedule a free consultation with me NOW via the link in my bio. ✨ Quinoa-Chocolate Bites 😋 Ingredients: - 1/3 cup white uncooked quinoa - 3 ounces Hu brand Chocolate Bar (must be this brand to ensure health benefits) - 2-3 tbsp protein powder - 1 tsp coconut oil - 2 large strawberries, sliced Method: 1. Dry toast the quinoa over medium heat in a pan, stirring constantly until it turns golden brown and starts to pop. 2. Remove from heat. 3. Melt the chocolate and coconut oil in a small bowl (I used the microwave) and stir in the protein powder and toasted quinoa until smooth. 4. Scoop about a tablespoon of the mixture onto a lined baking sheet or tray and press a strawberry slice into the center. 5. Place in the freezer for 30 minutes until frozen, then ENJOY! 🫶 #healthysnack #healthysnacking #proteinsnack #nobake #deliciousandhealthy

Chocolate Quinoa Protein Bites 🍫🍓 Here’s a delicious and healthy dessert recipe that you can make with only a few ingredients!! They are so quick and easy to make - as soon as I saw these trending, I knew I had to give them a try 🤩 Ingredients: ▶️ 1/3 cup uncooked quinoa ▶️ ~3oz dark chocolate (70%) ▶️ 2 tbsp protein powder  ▶️ 1 tsp coconut oil ▶️ 2 large sliced strawberries (banana or cherries would be good too) Instructions: 1. Dry roast quinoa over medium heat in a pan stirring constantly until it becomes golden brown in color and starts to pop. Be careful so it doesn’t burn! 2. Remove from the heat 3. Melt down your chocolate and coconut oil in a small bowl (I used the microwave) and add your protein powder, stirring in until smooth. 4. Add the quinoa to the chocolate mixture and mix well. 5. Scoop about a tablespoon of the mixture onto a lined baking tray and then press a strawberry slice into the center. 6. place in the freezer for 30 minutes or until frozen and then enjoy! #nutrition #dessert #healthy #dietitian #healthysnacks #chocolate #quinoa #protein #health #healthyliving #healthyeating #healthyrecipes #phoenix #scottsdale #arizona #food #fruit #healthyrecipes #wellness #like #instalike #snack #yummy #amnutritionservices

🥗 Recipe for a Fibre-Rich Meal: Quinoa Salad with Chickpeas and Veggies 🥗 Boost your gut health with this delicious and fibre-packed quinoa salad! Ingredients: 1 cup quinoa, cooked 1 can chickpeas, rinsed and drained 1 cucumber, diced 1 bell pepper, diced (capsicum) 1 cup cherry tomatoes, halved 1/4 cup red onion, finely chopped 1/4 cup fresh parsley, chopped 2 tbsp tahini 1 tbsp lemon juice Salt and pepper to taste Instructions: In a large bowl, combine quinoa, chickpeas, cucumber, bell pepper, cherry tomatoes, red onion, and parsley. In a small bowl, whisk together tahini, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine. Serve immediately or refrigerate for a few hours to let the flavours meld. This salad is not only delicious but also packed with fibre to support a healthy gut microbiome. #HealthyRecipe #FibreRich #GutHealth #WholeFoods #Nutrition