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Iced coffee recipes are all over Tiktok and IG but how do you make delicious, healthy iced coffee that is low calorie & high protein? A lot of the new recipes are chocked full of sugar and artificial additives. Let’s break down popular coffee ingredients and recipes and explore healthy options. This can help whether you’re making the coffee at home or getting it from a shop.

Coffee is generally considered a healthy drink or at least low calorie. This can be the case if you’re drinking black coffee but these days people are looking for a bit more depth of flavor. 

Popular Iced Coffee Additives

• Sugar: ~16 calories, 4g (all sugar) carbohydrates
• Honey: ~21 calories, 5.8g (mostly fructose & glucose) carbohydrates
• Syrup: ~50–90 (depending on sugar content), 13–22g (mostly sugar) carbohydrates
• Stevia: 0 calories, 0–1g carbohydrates, 0 fats, 0 protein
• Whole milk: ~150 cal/cup, 8g fat, 8g protein, calcium-rich.
• Skim milk: ~90 cal/cup, low fat, 8g protein.
• Almond/Oat Milk: 30–130 cal/cup depending on brand and sweetener.
• Brewed coffee: Virtually no calories, high in antioxidants like chlorogenic acid, contains caffeine (~95 mg per cup).
• Espresso: ~5 calories/shot, higher caffeine concentration (~63 mg/shot).
• Whipped cream: ~50–80 cal per 2 tbsp, saturated fat-heavy.
• Condensed milk: ~130 cal per 2 tbsp, high sugar (~20g), high in calcium
• Protein powder: 110–150 calories, 20–27g protein, 1–5g of carbohydrates, 0.5–3g of fats
• Chocolate syrup: Adds ~50–100 cal per tbsp. Contains sugar and cocoa—flavorful but adds simple carbs.
• Cocoa powder: ~12 calories, 3g of carbohydrates, 0.7g of fats, and many nutrients

Types of Coffee

Not all coffee and iced coffees are the same and sometimes reframing them in your mind can help you make healthier adjustments. High calorie drinks are just fine to drink if you’re considering how they fit in your eating routine. Healthy iced coffee won’t necessarily fulfill that sweet tooth urge so use this chart and look at the nutritional facts when you order.

Summary Table

Recipe	Calories (approx)	Protein	Sugars	Best For
Classic Iced Coffee	30–150	Low–Medium	Low–Medium	Daily sipping
Iced Latte	100–150	Medium	Low	Mornings
Iced Mocha	150–300	Medium	High	Treat or dessert
Vietnamese Iced Coffee	150–200	Low	High	Rich treat
Protein Shake	200–350	High	Medium	Breakfast/Post-workout

Types of Healthy Iced Coffee

Cold Brew

Cold brew coffee is one of the easiest coffees to make at home and a great way to meal prep your morning pick me up. Brew it the day or two before and leave it in the fridge. Get great depth of flavor with the subtle notes much more noticeable. This can also concentrate the caffeine if you’re looking for a little more push.

Low-Calorie Iced Mocha

Iced mocha is one of the most popular drinks at coffee shops but all of the artificial syrups add up in calories quickly. Try this version for a healthy iced coffee sweet treat.

• 8 oz black iced coffee
• 1 tbsp cocoa powder
• 1 tsp stevia
• 1/4 cup almond milk
• Shake or blend over ice

Protein Iced Coffee

Brew your coffee, mix it with whey, pea, or collagen protein and then pour it over ice. This order makes it much easier to fully mix the powder into the coffee. This works great as a post workout drink or as a meal replacement. As the protein powder will leave you feeling much more full. You might need a little extra sweetener to cover the taste of the protein if you’re not a fan.

• 8 oz cold brew coffee
• 1 scoop vanilla or chocolate protein powder
• 1/2 cup unsweetened almond milk
• Ice and blend

Iced Coffee with Functional Ingredients

Some newer brews include adaptogens, MCT oil, or fiber — offering extra benefits like focus support, gut health, or sustained energy.

• 8 oz iced coffee
• 1 scoop collagen peptides
• Dash of cinnamon and stevia
• Shake with ice for a frothy finish

Healthy Coffee Pods for Iced Coffee Lovers

Pod coffee is one of the most popular methods these days for home brews but that doesn’t mean they’re the same nutritionally as traditional brewed coffee. Pay attention to ingredients. The trick is choosing the right ones — ideally organic, low-acid, and mold-free.

Top Healthy Coffee Pod Brands:

• Purity Coffee Pods – Organic, antioxidant-rich, lab-tested for purity
• Lifeboost Coffee Pods – Low-acid, single-origin, non-GMO
• Bulletproof Coffee Pods – Clean, performance-based blends (great with MCT and collagen)
• High Brew Pods (for Keurig) – Ready for iced coffee; clean ingredients and balanced flavor

Pro Tip: Brew over ice using the “strong” or “iced” setting on your machine. Add a scoop of protein or splash of almond milk for a perfect low-calorie boost.

Everyone finds different ways to beat the heat as summer rolls in and changing up your meal prep routine can be a great way to handle the heat. Use this guide of cool asian meal prep for hot summer days to add a bit of asian cuisine to your summer meal plan. These refreshing and light recipes use cold or room temperature foods to avoid stacking the heat up. This can help prevent mid day sweating, keeping you fresh for longer at work.

Don’t be discouraged by the names. A lot of these recipes are quite easy to make and don’t require special cooking tools. They may require ingredients that you don’t have unless you regularly cook Asian recipes though.

There are more great recipes that we did not cover in this article so come back if you’re interested in more recipes to beat the heat.

1. Vietnamese Spring Rolls

Spring rolls are delicious, easy to make, and a great mix of unique flavors. Typically served chilled with a peanut sauce so it’s one of the few savory meals meant to be served cold. Pro tip: Keep the components (rice paper, fillings, and sauce) prepped separately in the fridge. Assemble just before eating for maximum freshness and crunch.

Prep the Fillings: Cook the vermicelli noodles according to the package instructions, prepare all the veggies and herbs: wash, peel, and cut into thin strips or leaves.

Make the Dipping Sauce: In a small saucepan over low heat, whisk together hoisin, peanut butter, soy sauce, vinegar, and water until smooth and slightly thickened. Pour into a bowl and top with crushed peanuts and chili flakes if desired.

Soften the Rice Paper: Dip one rice paper wrapper in the water for about 5 seconds until it softens slightly (don’t over-soak—it will continue softening on the plate).

Assemble the Roll: Layer the veggies, add the shrimp, and roll up like a burrito.

2. Japanese Cold Soba Noodles

Cold buckwheat soba noodles in a chilled dipping sauce is a fantastic summer day lunch. The nutty and earthy flavor is mild and refreshing. Unlike wheat noodles, they are not heavy and dense, but instead are delicate and light.  

Make the Dipping Sauce (Tsuyu): Combine dashi, soy sauce, and mirin in a small saucepan. Bring to a gentle simmer, then remove from heat and chill in the fridge (let rest for a bit till room temp.

Cook the Soba Noodles: Boil water in a large pot. Add the soba noodles and cook according to the package instructions (usually 4–6 minutes).

Cool and Rinse: Drain the noodles in a colander and immediately rinse under cold running water. Let them drain completely. Optionally, chill further with ice.

3. Thai Larb Gai Lettuce Cups

Probably less common in the US, Thai Larb Gai is a classic Thai dish. Chilled and packed with flavor from minced chicken or tofu to the lime juice, fish sauce, and mint. All served in a fresh, crisp lettuce cup. Store the larb and lettuce separately in airtight containers. 

Make Toasted Rice Powder (Khao Khua): Heat a dry pan over medium heat. Add 1 tbsp uncooked white rice and toast, stirring constantly, until golden brown and fragrant (about 5–7 minutes). Cool slightly, then grind into a coarse powder using a mortar and pestle or spice grinder.

Cook the Chicken: Cook on medium to high heat, breaking up chunks for a good consistent size.

Season the Larb: While the chicken is still warm, stir in the toasted rice powder, fish sauce, lime juice, sugar, and chilies. Mix in the shallots, scallions, mint, and cilantro. Taste and season to preferred levels.

Assemble the Lettuce Cups

4. Japanese Onigiri (Rice Balls)

One of the most iconic Japanese foods, at least in America, is Onigiri. A handheld rice ball, filled with tuna mayo, grilled salmon, or pickled plum. Meant to be eaten at room temperature, these are quick snacks that pack flavor and are fun to eat. Pro tip: Wrap each onigiri individually in plastic wrap and store in the fridge. Let them come to room temp before eating.

Cook the Rice: Rinse the rice several times until the water runs mostly clear. Combine rice and water in a rice cooker or pot. Cook until soft and slightly sticky. Let the rice rest for 10–15 minutes after cooking to firm up.

Prepare Fillings: Make sure fillings are cool and dry—excess moisture can make the rice soggy. If using tuna mayo: mix 1 small can of tuna with 1–2 tablespoons of Japanese mayo.

Shape the Onigiri: Wet your hands with water and sprinkle with salt to prevent sticking and add flavor. Grab a small handful of rice and flatten into a small cup shape before adding your filling and adding a bit more rice to cover it up. Massage into your desired shape.

Add Nori: Wrap with a strip or sheet of nori.

5. Asian Chilled Tofu Salad

Tofu tends to be one of those ingredients that people either love or hate. If you find yourself looking for a high-protein meal that can help keep you cool, consider Asian chilled tofu salad. It packs a lot of flavor and has excellent protein. Also, it doesn’t require any cooking so it’s the easiest on the list to prepare and a great place to start your cool Asian meal prep journey.

Prep the Tofu: Gently remove the tofu from the package and drain any excess water. Cut the tofu into thick slices or cubes

Make the Dressing: In a small bowl, mix soy sauce, sesame oil, vinegar, and sugar (or honey) until dissolved. Taste and balance the salty, tangy, and sweet flavors.

Assemble the Salad: Arrange the tofu on a plate or shallow bowl. Spoon the dressing over the tofu evenly. Scatter scallions, sesame seeds, and any optional toppings on top.

6. Korean Cucumber Kimchi

Kimchi is one of our favorite Asian recipes. The tang goes perfectly with so many savory dishes. The chill helps cut the heat of the main course, and that little bit of spice brings out the subtle notes in the rest of your dish. Make a big batch and let it marinate in the fridge, the flavor only gets better with time.

Prep the Cucumbers: Wash cucumbers and slice. Toss with 1 tsp salt in a bowl and let sit for 15–20 minutes to draw out excess moisture. Gently squeeze the cucumbers to remove more liquid.

Mix the Seasoning: In a bowl, combine gochugaru, vinegar, fish sauce, sugar, garlic, scallion, sesame seeds, and sesame oil. Stir to make a paste-like marinade.

Combine: Add the cucumbers to the seasoning mix and toss well until evenly coated.Chill and Serve: Let sit for 10–15 minutes before serving for best flavor or let them sit overnight in the fridge for a light fermentation.

View More Recipes Here

Asian BBQ meal prep is perfect for the summer. It may not cool you down but it’ll make you forget about the heat. The bold, deep flavors are unique from American bbq and just as delicious. In some ways it can be easier and quicker but Asian BBQ has its own lessons to learn. This BBQ can also include grilled vegetables for a more nutritious meal. Explore a new addition to your meal routine with our tips and recipes.

This is only scratching the surface of Asian BBQ meal prep insights and options. There is a long history and tons of recipes so let this be an introduction, a taste of what is Asian BBQ.

What Is Asian BBQ?

Asian BBQ meal prep is unique to a region and the exact approach, sauces, spices, and flavors vary wildly. Korean, Japanese, Chinese, Thai, and Vietnamese cuisines all have their own take on BBQ. While American BBQ is slow-smoked, often with dry rubs but marinades are very popular as well. Asian BBQ focuses on marinades, quick grilling, and soy sauce, garlic, sesame oil, and chili paste to deliver big flavors.

Balance Heat & Sweetness: Asian BBQ thrives on balance—don’t go too spicy or too sweet.

How Asian BBQ Differs from American BBQ

From cooking method to sauces and flavors, American BBQ and Asian BBQ are delicious in their own ways.

Feature	Asian BBQ	American BBQ
Cooking Method	Quick grilling, stir-frying	Slow smoking, indirect heat
Flavor Profile	Umami, sweet, spicy, savory	Smoky, tangy, sweet
Sauces	Soy-based, fermented, spicy	Tomato or vinegar-based
Meats	Thin cuts, often marinated raw	Ribs, brisket, pulled pork
Side Dishes	Rice, pickles, herbs	Coleslaw, baked beans, cornbread

Asian BBQ Meal Prep

1. Choose Your Proteins

Pick grill-friendly proteins that marinate well:

• Chicken thighs or breasts: chicken thighs can be a great option for grilling as the additional fat adds flavor and moisture. They’re also typically more affordable.
  
• Pork belly or pork shoulder: pork shoulder can be a great affordable option. A little tougher but sliced thin can be easier to work with.
  
• Beef short ribs (e.g., Korean galbi): beef short ribs are versatile and delicious.
  
• Shrimp or firm tofu for lighter options: BBQ shrimp is always delicious but firm tofu is a fantastic Asian BBQ recipe unique compared to American options.
  

2. Marinate for Tenderness & Flavor

Marinating can help tenderize and flavor your protein. The longer you can marinate for the more tender and deep the flavor will penetrate. The tougher the protein the longer you should marinate, aim for between 4 hours and overnight. 

3. Add Sides

Pair your proteins with:

• Jasmine or sticky rice: get a rice cooker to make your life much easier.
  
• Stir-fried or grilled vegetables (bok choy, bell peppers, mushrooms): all of these veggies are a great choice but our personal favorite is bok choy.
  
• Pickled veggies (kimchi, daikon, carrots): kimchi pairs well with BBQ, adding flavor that cuts through the umami.
  

4. Sauce & Store Separately

Store dipping sauces or glazes separately to avoid soggy meals. Add them fresh before eating.

Asian BBQ Marinade and Sauces

Chinese

Char Siu Marinade (Chinese BBQ Pork)

• Flavor: Sweet, savory, slightly sticky
• Best for: Pork shoulder, pork belly, or ribs

Soy-Garlic Marinade (Northern-style)

• Flavor: Savory, garlicky, mildly sweet
• Best for: Chicken thighs, pork chops, or tofu

Korean

Bulgogi Marinade

• Flavor: Sweet, savory, garlicky, and slightly fruity
• Best for: Ribeye, sirloin, or brisket (thinly sliced beef)

Dak Galbi Marinade

• Flavor: Spicy, smoky, rich, slightly sweet
• Best for: Boneless chicken thighs or breasts

Thai

Gai Yang Marinade

• Flavor: Savory, aromatic, slightly sweet, with lemongrass and garlic
• Best for: Chicken thighs, drumsticks, or whole spatchcocked chicken

Moo Ping Marinade

• Flavor: Sweet, smoky, and slightly garlicky
• Best for: Pork shoulder or collar, thinly sliced

Vietnamese

Thịt Nướng Marinade (Grilled Lemongrass Pork)

• Flavor: Sweet, savory, aromatic (lemongrass-forward)
• Best for: Pork shoulder, pork chops, or pork belly (sliced)

Bò Nướng Sả Marinade (Grilled Lemongrass Beef)

• Flavor: Bold, savory, lightly sweet with lemongrass heat
• Best for: Flank steak, sirloin, or beef skewers

Essential Asian BBQ Ingredients

• Soy sauce
• Sesame oil
• Rice vinegar
• Hoisin sauce
• Gochujang (Korean chili paste)
• Oyster sauce
• Fish sauce

Aromatics & Spices

• Garlic
• Ginger
• Scallions
• Chili flakes or fresh chilies
• Brown sugar or honey (for sweetness)
• Lemongrass (Vietnamese/Thai BBQ)

Key Sauces for Asian BBQ

1. Gochujang Glaze
   
   • Gochujang, honey, rice vinegar, garlic
     
2. Thai Sweet Chili Sauce
   
   • Sweet, tangy, mildly spicy
     
3. Japanese Teriyaki Sauce
   
   • Soy sauce, mirin, sugar, sake
     
4. Vietnamese Nuoc Cham
   
   • Fish sauce, lime juice, sugar, chili, garlic

Asian BBQ Meal Prep Recipes

If you have a sweet tooth then you know how difficult it is to stay on a diet, lose weight, or improve overall health with the beckoning call of sugar ever present. Sweet snacks and healthier desserts can lower your sugar consumption and improve your health. 

Sugar, for most people, isn’t bad for you unless you over consume. Which these days can be really easy to do with all of the sugary soft drinks, cakes, cookies, and candy. Sugar can cause diabetes, inflammation to be worse, weight gain, and heart disease. 

Sweets Portion Control

Breaking sweets into snack size portions can make a huge difference in managing your indulgences. You don’t have to completely quit sugar. Just portion it out more thoughtfully. Sweet snacks tend to be high in calories so be prepared to do some math if you’re counting calories. 

Look at labels, use a food scale, whatever you need to portion out about 100-150 calories for a sweet snack. The hard part may also be limiting yourself to only one or two snacks a day. It might be easier to portion out day by day or week by week knowing you only have a limited amount for that time period.

Healthier Dessert Ideas

Sweet treats don’t have to be all about the sugar either. Healthier desserts can still provide some satiation for your sweet tooth while better fitting into your meal plan. Another way to look at it, is that lower calorie sweets means you can eat more of them. So what they don’t make up for in pure satisfaction, they can make up for in volume.

Here are some healthier dessert and sweet snack options:

• Fruit-forward treats: fresh fruit skewers, chocolate-dipped berries, or baked apples with cinnamon. Fruits are high in natural sugars, which is why they’re commonly paired with desserts in the first place but they can be a great alternative to artificial candies and heavy cakes. 
• Frozen delights: homemade fruit popsicles, frozen yogurt bark with nuts and fruit, or frozen banana “ice cream.” Perfect the summer and a nice change of pace from just eating fresh fruit or a bowl of yogurt.
• Protein-based sweets: Greek yogurt parfaits with berries and granola, peanut butter protein balls, or chia seed pudding. These are definitely great for protein focused diets but can get old quickly. Try mixing it up regularly with different fruits and nutes.
• Better-for-you baked goods: oatmeal raisin cookies made with mashed banana, whole-wheat muffins, or almond flour brownies. No-sugar baking is a thing and you learn more about it in our recent article here.

Smart Swaps for Sweet Snacks and Healthier Desserts

Swap to a healthier, slightly less sweet, option for some of your favorite foods and dramatically cut down the sugar.

• Swap butter with mashed banana, avocado, or unsweetened applesauce in baked goods. We use avocado oil often as a substitute and although it doesn’t impart that same buttery flavor, it does the job for cooking.
• Use dark chocolate (70% cacao or higher) for more antioxidants. Although a little more bitter, you still get the chocolate flavor without all of the added sugar.
• Replace refined sugar with honey, maple syrup, or dates. Natural sweeteners can make a huge difference in how you approach sweetness. Look for all natural versions without added sugar.

Spring is in full bloom and summertime is coming up. It’s time to grill, picnic, and enjoy a new set of recipes perfect for the sun and heat. With a change in seasons it is a perfect time to revisit your eating habits with summer 2025 meal prep. Explore new recipes, new ingredients, new trends, while saving money and eating more nutritiously.

Meal Prep Trends (Summer 2025)

• Plant-focused meals: It’s been a trend for decades but summer is one of the best seasons to incorporate more plant foods. There are great fresh veggies and delicious fruits that can help you cool down in the heat. Cucumbers, watermelon, celery, or zucchini contain a lot of moisture which is important during summer.
• Mediterranean cuisine: Mediterranean foods are known for their fresh flavors, healthy fats, and herbs. It’s a fantastic cuisine with a wide range of foods that are perfect for many types of diets. From vegetarian and low fat to high fat and protein diets, this cuisine fits in perfectly for the spring and summer. 
• No-cook meals: Everyone’s busy and despite the longer days it’s still hard to find time to cook everyday. No-cook meals may still require some prep time but they’re still usually faster, plus you won’t contribute to the heat in your house with a blazing oven. Many people prefer to eat cold and room temperature foods to beat the heat so incorporate more raw veggies and fruits into your meal routine and enjoy the season.
• AI tools: Everyone’s using chatGPT for everything these days. It’s not always the best method for finding recipes. You’re more often better off using a recipe from a source you trust and matches your flavor preferences, like Prep Yo Self. However, AI can be a fun way to put a twist on popular recipes or discover substitutions. Just take it with a grain of salt and think through what it spits out as it isn’t always good.

How to Save Money on Summer 2025 Meal Prep

Healthy eating can actually save you money if you know how. Here’s how to keep costs down:

Shop seasonal produce: Buy fruits and vegetables that are in season (like tomatoes, cucumbers, zucchini, berries, peaches). They’re usually priced better and are fresher.

Buy in bulk (wisely): Stock up on pantry staples like oats, quinoa, brown rice, lentils, and nuts when they’re on sale. You can build out and maintain a well stocked pantry for a low price. These are great additions to make a meal go further.

Limit expensive proteins: Incorporate affordable plant-based proteins or use smaller portions of pricier items like salmon or steak, supplemented with beans or grains. A big steak or a filet of fish is more exciting, however you can find recipes that pair these expensive proteins with affordable sides or you can find cheaper cuts. Pick chicken thighs over breasts (they taste better anyways), or go with a whole chicken and break it down yourself, beef chuck, or pork shoulder. A lot of more affordable cuts of meat are tougher so be prepared to cook longer on lower. 

Change grocery stores: Many savvy shoppers are branching out and shopping at multiple grocery stores to find the best deals. Some stores get overstocked on some items and offer a better price or simply carry products your usual store may not. It’s time to take advantage of that and save money.

Essential Ingredients for Healthy Summer 2025 Meal Prep

Add these ingredients to your grocery list and start cooking with some summer flavor.

• Leafy greens: Spinach, kale, arugula, romaine — perfect for salads, wraps, or adding to grain bowls.
• Seasonal veggies: Bell peppers, cucumbers, cherry tomatoes, zucchini, and corn.
• Fresh fruits: Berries, melons, peaches, and nectarines for snacks, breakfast bowls, or salads.
• Lean proteins: Grilled chicken, tofu, chickpeas, hard-boiled eggs, or canned tuna.
• Whole grains: Quinoa, brown rice, farro, and whole-grain pasta — cook ahead and chill for salads or bowls.
• Healthy fats: Avocado, nuts, seeds, and olive oil add flavor and satiety.
• Herbs and flavor boosters: Fresh basil, cilantro, mint, lemon, lime, garlic, and spices help keep meals interesting.

Start Meal Prepping

It’s never too late to start meal prepping and with these summer 2025 meal prep ideas you can start off right. Enjoy beautifully delicious meals bursting with flavor that are deceptively easy to cook.

Check Out Our Recipes

Cutting out sugar can be one of the toughest things anyone does, especially when it comes to baked goods. Learning how to no-sugar bake can help bridge the gap that is left from a lack of sweetness. 

Health Benefits of No Sugar Baking

The most common reason people opt for no-sugar baking is for the health and weight loss benefits. Baked goods tend to be high in calories, fats, and sugars and all of that is typically off the menu on a diet. There are also other health reasons to modify your baking approach though. Chronic diseases like diabetes, heart disease, and just your own body’s ability to process the sugar can leave you feeling bad after consuming too much at once. Cutting candy out can be easy enough for many but baked goods being off of the menu, sometimes for life, can be a tough one to resist. 

Enjoy no-sugar baked goods which can help you avoid all of the issues usually associated with too much sugar. You can reduce inflammation, improve energy levels, and help with protecting your teeth.

How to No-Sugar Bake

1. Use Naturally Sweet Ingredients

This is the easiest way to get started. Many classic baking recipes rely more on fruits to bring the sweetness as sugar wasn’t always as affordable or accessible. Use bananas, apples, figs, and raisins to bring the sweetness and moisture. You can also benefit from the added fiber, vitamins, and fresh flavor. Carrot cake is also a classic choice for this.

2. Rely on Spices and Extracts

Spice and extracts are typical in baking and as you remove sugar from the recipe you may find these flavors more pronounced. Cinnamon, nutmeg, vanilla and almond extract all add flavor masking the lack of sugar.

3. Choose Sugar-Free Recipes

Recipe selection is important. Baking is more chemistry than anything in the kitchen and balancing ingredients is tough to do on the fly. You may find yourself scrapping entire baked goods. You can’t taste as you go and you won’t know how it turns out until it’s all said and done. Start with a recipe designed for no-sugar baking and you’ll find more success early on.

4. Sweeten Mindfully (If Needed)

These days there are a lot of non-sugar sweeteners like stevia which can be used in place of sugar. The taste is different though so test and go easy as the artificial taste tends to be off putting for most.

5. Focus on Texture

Baking isn’t all about flavor. Texture is important in all cooking but especially in baking. The crisp crust of bread or gooey bite of a brownie adds to the experience. In lieu of sweetness, aim for nailing the texture.

Potential Issues in No-Sugar Baking

Knowing the potential issues of no-sugar baking can help you avoid or diagnose issues with recipes. These are some of the common issues with taking out one of the most important ingredients in baking.

1. Lack of Sweetness

Use fruit or natural sweeteners to replace sugar. Try different ingredients and recipes to find the right balance for you.

2. Dry or Crumbly Texture

Texture is important and as we mentioned, baking is chemistry. One change in a recipe can throw off the cook times, the texture, the flavor, and it’s not always obvious what happened. Sugar helps retain moisture so without it you may find your cookies quite dry and hard. 

Use fruit, yogurt, or purees to add moisture and/or lower bake times.

3. Lack of Browning

The caramelization of sugar brings a new depth of flavor to baked goods and it can be tough to get that golden crust you’re looking for without sugar. Use date paste for a natural sugar that still caramelizes. You can also try a milk or egg wash to add color as a replacement.

4. Gummy or Dense Texture

Sugar contributes to the leavening and structure of some baked goods. Removing sugar from a recipe can result in a gummy or heavy final result. It’s not necessarily the end of the world but dense baked goods are not the most popular.

Consider baking powder/soda and whisking eggs well can help soften the structure. Also sifting dry ingredients is tedious but can help with a lighter crumb.

5. Less Shelf Life

Sugar helps preserve baked goods by retaining moisture and reducing microbial growth. No-sugar baking simply spoils faster.

Eat them faster, or you can store them in airtight containers or store them in the fridge or freezer sooner than you normally would.

Bake Without Sugar

Rediscover old recipes and natural flavors with no-sugar baking. It sounds depressing when you first start considering it. You’re removing sweetness, one of the best parts of baked goods. It doesn’t have to be that way though. Baking without sugar can actually really open you up to amazing classic recipes, fresh fruit flavors, and baked goods you would never have tried. Step out of your comfort zone a little and try a few safe no-sugar bake recipes.

The weather is warming up and it’s time to go shopping for those summer cooking essentials. Prepare for salads, fresh juice, and grilling! These are some of our favorite summer cooking supplies to help you expand your meal routine. There are plenty of starter kits that you can get but sometimes you just want to pick up one or two things for the kitchen. A spring refresh rather than a full-blown shopping trip. 

Now is a perfect time to start incorporating plant-based proteins in meal prep. There are a few reasons to adjust your eating habits and eating a little less meat and upping your protein can be a very healthy change. It also tends to be more affordable, especially when you buy in bulk. Consider a vegetarian meal or even just swap out the meat in your favorite recipes for some of these high-protein, plant alternatives.

Plant-Based Protein in Meal Prep

There’s a wide variety of plant-based proteins available, offering flexibility in flavor, texture, and nutritional profile. Not only that but you can also find them in various forms from fresh, dried, or pre-flavored, whole or mashed. There is a lot to test but we recommend starting here:

1. Legumes – Lentils, chickpeas, black beans, and kidney beans are high in protein, fiber, and essential minerals.
   
2. Tofu & Tempeh – Made from soybeans, tofu is soft and versatile, while tempeh has a nutty flavor and firmer texture with higher protein content.
   
3. Seitan – Also known as wheat meat, seitan is high in protein and has a chewy texture that mimics meat well.
   
4. Quinoa & Whole Grains – Quinoa, farro, and barley provide moderate protein and are great as bases for bowls and salads.
   
5. Edamame – Young soybeans are a protein-rich snack or side dish with minimal prep.
   
6. Nuts & Seeds – Almonds, peanuts, chia seeds, hemp seeds, and sunflower seeds are good protein sources with healthy fats.

How to Prepare Plant-Based Proteins

Meal prepping with plant-based proteins can be quick and efficient with the right strategy:

• Batch Cook Legumes: Cook large quantities of lentils or beans in a pressure cooker or slow cooker. Store in portioned containers for easy use in salads, wraps, or soups.
  
• Marinate and Bake Tofu/Tempeh: Press tofu to remove moisture, then marinate and bake or air-fry until crispy. Tempeh can be steamed first to reduce bitterness, then seasoned and cooked. Remember tofu/tempeh absorbs the flavor of what it’s marinated in or cooked in so season appropriately and consider experimenting.
  
• Cook Grains in Bulk: Prepare quinoa, rice, or farro at the start of the week and refrigerate for easy mixing into bowls, stir-fries, or breakfast dishes. We use a little rice cooker now and it’s very nice to set it and forget it until it’s ready.
  
• Prep Snack Packs: Portion out nuts, roasted chickpeas, or edamame into snack-sized containers for grab-and-go protein boosts.

Cost-Effectiveness of Plant-Based Protein

Plant-based proteins can be significantly more affordable than animal proteins, especially when purchased in bulk:

• Dry lentils and beans are incredibly cheap per serving and expand when cooked. Dried beans can take a while to rehydrate and cook through but it’s one of the most affordable foods that takes up very little space and packs a lot of calories. A bag of beans can last you a long time.
  
• Tofu and tempeh, while slightly more processed, remain less expensive per gram of protein than chicken or beef. Tofu also has a similar shelf life to protein so treat it similarly.
  
• Grains and seeds have long shelf lives and are budget-friendly when purchased in large quantities. These are just great to have on hand. 

Comparative Nutrition: Plant vs. Animal Protein

Let’s break it down:

Nutrient	Plant-Based Protein	Animal-Based Protein
Protein Quality	Most plant proteins are incomplete (except soy, quinoa)	Complete proteins (all 9 amino acids)
Fiber	High (aids digestion, satiety)	Zero fiber
Fat Content	Low in saturated fats, rich in healthy fats	Higher in saturated fats
Micronutrients	Rich in antioxidants, phytonutrients, folate	High in B12, iron (more bioavailable)
Cholesterol	None	Often high
Environmental Impact	Lower carbon footprint, more sustainable	Higher emissions, land and water use

You may need to mix and match your plant-based protein meal prep for the full nutritional value. Rice and beans together are a great combination in terms of flavor and complementary nutrients. A diet with a variety of plants is ideal for balancing your body and keeping your gut healthy.

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Kid-friendly freezer meals are the best way to save money, eat better, and make your life so much easier. Store bought frozen meals are filled with salt or sugar and cost an arm and a leg. Making your own child approved frozen meals though is super easy and much more affordable. Here are some of our favorites.

Picky eating is one of the most common issues that parents deal with. Many kids latch onto a few foods and don’t deviate and with the right recipes you can turn those into freezer meals or even better, something similar that expands their favorite foods. Uncrustables are the most famous example. Frozen peanut butter and jelly sandwich pockets that are easy to warm back up and enjoy. Kid approved and easy. Now you can try it with different foods for a bit more variety that anyone in the family can enjoy.

Lower Food Waste

Kid-friendly freezer meals can be portioned out consistently to what your kids will actually eat. This cuts down on all of that uneaten food waste, saving you money. You can also cut down on food that goes bad sitting in the pantry or fridge. Freezing can increase the length of time that food is good for, for months. Grocery bills are high and anything that you can do to help food stretch further is fantastic.

Breakfast Freezer Meals

Mini Pancake Bites

These are a great option for a quick breakfast.It’s easy and breakfast foods are becoming expensive so saving money first thing in the morning means you can splurge on lunch or dinner.

• Pour pancake batter into a mini muffin pan, add blueberries, bananas, or chocolate chips, and bake.
• Freeze in batches, then microwave for 30–60 seconds.

French Toast Sticks

French toast is a popular breakfast food. They’re delicious and affordable to make. Syrup, bread, eggs, and maybe a bit of powdered sugar and you’re done. Now turn them into kid-friendly freezer meals that are easy to portion and reheat.

• Slice French toast into strips, bake or pan-fry, and freeze on a baking sheet before storing in a bag.
• Toast or microwave to reheat.

Lunch or Snack Options

Mac and Cheese Muffins

Almost every kid loves mac n cheese, and although it may not be the most nutritious snack if you make it at home you can control portions and additives. 

• Make mac and cheese, scoop into muffin tins, sprinkle with cheese, and bake until set.
• Freeze and reheat individual portions.

Mini Quesadillas

Quick little microwave quesadillas was always a go-to in our household but those were simple cheese and tortilla meals. Add a bit of chicken and beans and make it all ahead of time for a more nutritious kid-friendly freezer meal that can be reheated later. This is a perfect after school food that your kid can reheat themselves.

• Fill small tortillas with cheese and shredded chicken or beans, fold in half, cook in a skillet, then freeze.
• Reheat on the stove or in the microwave.

Dinner Freezer Meals

Hidden Veggie Pasta Sauce

Getting kids to eat their vegetables is a struggle as old as time and tried and true method is to hide them in foods they like. Most kids enjoy pasta so this is your opportunity to hide a bit of veggies in their pasta sauce in a quick little frozen pasta snack.

• Blend in carrots, zucchini, or spinach with tomato sauce. Freeze in portions.
• Toss with pasta, top with cheese—easy and veggie-packed.

Mini Meatloaves

Meatloaf made at home can be very nutritious, packed with lean protein. Portion meatloaf into small portions with a muffin tray for quick reheating and you have a super simple dinner option or back up option for busy or tough nights.

• Bake in muffin tins with ground beef or turkey, oats or breadcrumbs, and ketchup glaze.
• Freeze and reheat in the microwave or oven.

Include Your Kids

Making kid-friendly freezer meals can be fun and a great way to introduce kids to cooking. They can pick the recipes, most of them are very simple with few ingredients and you can control the portions when they’re eaten. Since they’re frozen they’ll last longer and your kids can probably handle the reheating when they’re hungry. This can help them learn to be more self-sufficient and not rely on pre packaged meals that are unhealthy and foster bad habits.

Tips For Freezing Foods

Pay attention to what ingredients are going into your kid-friendly freezer meals. Different foods have different amounts of time that they’re good in the freezer for. Although you should likely stick to smaller batches that will be eaten within a week or two just to avoid overcrowding your freezer, a change in kids’ eating preferences, and to keep them engaged.

Label your meals with the name, ingredients or at least the date of cooking. This can help you prioritize your freezer meals and keep you organized. 

Eating anti-inflammatory foods can improve chronic inflammation which can be caused by a lot of different health issues. Chronic inflammation can have a wide range of impacts on how you feel and how your body heals. Acute inflammation is a natural immune response to help the body fight infection and heal but chronic inflammation can cause tissue or organ damage. Diet plays a bigger role in managing inflammation than you may realize.

Eating healthy overall can help you feel better but if you suffer from chronic inflammation, it may be better to adjust your diet to include some foods that help reduce inflammation.

Foods for Anti-Inflammation

1. Dark Chocolate

Dark chocolate, cocoa 70% or greater, provides antioxidants that reduce inflammation. This is a great dessert and snack option. Especially if you’re feeling low about how your body feels. A little chocolate can help you feel better in body and mind.

2. Berries

Strawberries, blueberries, raspberries, and blackberries contain antioxidants called anthocyanins, which help reduce inflammation and oxidative stress. Again, a great choice for dessert or a snack, berries are a simple and delicious anti-inflammatory food. If you’re watching your sugars be a little careful as berries can be high in sugars. Strawberries are a good choice if you’re watching sugar content.

3. Leafy Greens

Spinach, kale, and Swiss chard are high in vitamins, minerals, and antioxidants that support immune function and reduce inflammation. Including salads in your meal routine can be a healthy choice and a great way to get your leafy greens. You can also cook with them but raw greens tend to be a better source of nutrients.

4. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats, fiber, and antioxidants that help lower inflammation. Consider a snack of mixed nuts and seeds alongside some fruit.

5. Olive Oil

Extra virgin olive oil contains healthy monounsaturated fats and polyphenols that reduce inflammation and protect against chronic diseases. Olive oil can be a great salad dressing, can be used to roast veggies, or you can consume it in dips like hummus.

6. Turmeric

Curcumin, the active compound in turmeric, has potent anti-inflammatory effects and is often paired with black pepper to enhance absorption. Often used in Thai and other Asian dishes, Turmeric can also be consumed in tea and smoothies.

7. Green Tea

Rich in polyphenols and catechins, green tea helps reduce inflammation and supports overall health. Try skipping a cup of coffee or energy drink and replace it with some green tea. 

8. Garlic and Ginger

Both have strong anti-inflammatory and immune-boosting properties that benefit overall health. Both are strong flavors and are common in a lot of cuisines. Don’t be afraid to ramp up the amounts and go bold with the flavors.

9. Fatty Fish

Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties. Omega-3 can also be consumed in supplement form. We tend to lean more toward natural methods but supplements can be good if you don’t like fish or don’t have the time to cook it as often.

Cooking Methods to Reduce Inflammation

Cooking at home tends to be healthier but there are ways to adjust your cooking methods to improve anti-inflammatory benefits.

Use Healthy Cooking Oils

Use olive oil or avocado oil instead of refined vegetable oils, which contain unhealthy fats that promote inflammation. Olive oil and avocado have a lower smoking temperature so be careful when cooking and go for a longer cooking time at a lower temp and avoid recipes that require frying.

Try Steaming or Boiling

Cooking vegetables lightly through steaming or boiling helps retain their anti-inflammatory compounds, compared to deep-frying or grilling at high temperatures. This can be a great option if you don’t love raw vegetables or are looking for a lower fat method of cooking.

Slow Cooking or Baking

Using lower temperatures to cook meat and vegetables reduces the formation of harmful compounds that contribute to inflammation. Baked chicken or salmon can be a staple in your meal routine as they are very versatile with flavors.

Limit Processed and Fried Foods

Avoid processed meats and fried foods that contain trans fats and advanced glycation end products (AGEs), which promote inflammation. Fast food may be making your symptoms worse than you realize. 

Anti-Inflammatory Recipes

Turmeric Ginger Tea

Ingredients:

• 1 cup hot water
• 1 tsp turmeric powder
• 1/2 tsp grated ginger
• 1 tsp honey
• 1/2 tsp black pepper
• Lemon juice (optional)

Anti-Inflammatory Smoothie

Ingredients:

• 1/2 cup blueberries
• 1/2 banana
• 1 tbsp chia seeds
• 1 tsp turmeric
• 1 cup almond milk
• 1/2 tsp cinnamon

Making a few small adjustments to your recipes and cooking routine by including anti-inflammation foods can make a huge difference in how you feel. Losing weight can be an aid as well but we all know it’s hard to get motivated when you feel bad all day every day. Start with teas and smoothies, and make small adjustments to your favorite meals, anything can help. Once you’re feeling better you’ll be amazed how much more motivated you’ll feel.