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The Best Fitness Tracker For Kids

Everywhere you go, you can probably spot someone wearing a fitness tracker on their wrist or may be attached to the waistband of their shorts. They can keep track of their activity level, blood pressure, heart rate, and check the time. Along with adult fitness trackers, there are children’s versions too. This review can help parents find the best fitness trackers for kids.

a set of the best fitness tracker for kids in different colors

Fitness Tracker FAQs

  1. What is a fitness tracker for kids?  

A fitness tracker is a wearable electronic device that helps people keep track of their activity levels. It can help them keep track of the steps they walk every day, miles that they run, provide data on sleep quality, and some of their vitals. 

The best fitness trackers for kids will count their steps or the amount of time they are active. Parents can set activity goals, and some trackers will unlock games when they accomplish those goals. Parents can set reminders to do chores on trackers as well. For teens, a fitness tracker is closer to what an adult might wear, but parents can set goals and reminders on them as well. 

  1. How does a kids’ fitness tracker work? 

Kids can wear a fitness tracker around the wrist to measure when they are in motion, whether it is walking, jogging, or not moving at all. Most of them come with three-axis accelerometers, which is a device that measures movement.

Some trackers also have gyroscopes that can measure rotation and orientation as well. The data these devices collect then converts into steps or activity, and then into calories or sleep quality, whichever data your fitness tracker offers and that you want to check.

Children’s trackers have most of the same sensors and devices inside of them that adult trackers do. But they may supply different types of information. Instead of monitoring blood pressure, a kid’s tracker often monitors steps and activity levels throughout the day. They can also track goals that parents have set on the device. 

Usually, the data is a little different in each fitness tracker depending on the child’s age. A tracker for a four-year-old may count activities and teach him or her how to eat healthy by making a game of it. For a teenager, they may be more concerned with getting in shape for their sport and can use their tracker to do so. 

  1. Where can you buy a kids’ fitness tracker? 

If you cannot find a children’s fitness tracker in retail stores that sell adult versions, such as Kohl’s, Best Buy, or Academy Sports and Outdoors, then go online. They are available on websites like Amazon, Etsy, or the sites of the retail stores previously mentioned.

How We Reviewed

For this review, we researched fitness trackers for kids to learn about how to use them, what information they offer, and how they work. We then read testimonials and reviews to find out what parents are saying about them. After gathering this information, we chose a list of fitness trackers for children for readers to review so that they can find the best tracker for their child. 

Overall Price Range

Fitness trackers for kids are available in many styles with various data available on them. They range in price from around $10 to $70.

Kids Fitness Tracker Buyer’s Guide: How to Choose the Best Fitness Tracker for Children

If you think your child spends too much time playing video games and not playing outside, then a fitness tracker can help you find out how much they walk, run, and play each day. However, since fitness trackers look delicate, and some of them are not cheap, you’ll want to consider trackers that are durable, water-resistant, and find out how it’s powered.

When shopping for a child’s fitness tracker, consider its durability. Kids can get rough when they play and don’t always consider what they’re wearing when playing or exploring. As a result, the fitness tracker may receive bumps, scratches, and accidentally go underwater when they’re cleaning up or splashing in puddles.

Look for a tracker with a rubber or plastic band that won’t get wet, won’t mildew, and on which dirt or water quickly wipes off. Pick one with a scratch-resistant crystal too, so it’s still legible after your kid has been playing while wearing it. 

Finally, consider the power source of the device. Most adult trackers need recharging frequently, but kids are not always responsible with their devices, and the battery may run out of power. Look for one with a long-lasting battery that is easy to recharge by plugging it into a USB port on a computer.

Best Fitness Trackers for Kids

If your child wants a fitness tracker like yours, here are our picks for some of the best ones. With this information, you should be able to choose one for your child’s needs.

Garmin Vivofit Jr.  Kids Fitness/Activity Tracker

The Garmin company makes high-quality wearables like fitness trackers and smartwatches for personal use. This Garman fitness/activity tracker is the Vivofit, Jr. for Kids

Key Features

The Vivofit Jr. is like the adult fitness tracker, the Vivofit. It keeps track of how many steps kids take, how long they sleep, and the amount of time they are active. The device is kid-friendly because it has a durable design. 

It has a battery that lasts for one year that never needs charging, its band material is silicone, and it is compatible with the Vivofit bands if it needs replacing. Also, this wearable tracker is one size fits most. It’s suitable for kids from the ages of four to nine years old. 

Garmin gives this tracker a rating of five ATM, which mean it can withstand water pressure that is equal to about 50 meters. So, if your child wears one and forgets he has it on and jumps into the pool, the water won’t ruin it. Also, this tracker has a one-year limited warranty

It comes with an app for the parents’ phone, so they can examine the data and manage the reward system. When kids achieve a goal, such as 60 minutes of activity, they unlock coins for rewards, and the parents can control the type of reward their child gets. The tracker has three designs, Broken Lava (red), Digi Camo (green), and Real Flower, which is white with pink and blue roses.

Pros and Cons

This list describes some of the best and worse aspects of the tracker.


  • Durable design for active kids
  • Water-resistant to 50 meters
  • Doesn’t need recharging 
  • Battery is replaceable


  • The display is small


One-year limited warranty

LeapFrog Leapband Activity Tracker

This activity tracker from LeapFrog helps kids keep track of their activity levels, and it encourages them to play, make healthy food choices, and offers games to play.

Key Features

The activity tracker is suitable for children four to seven years old, and it has 50 fun challenges that encourage more activity. They can do things like worm wiggles or march like elephants and receive rewards for doing the challenges.

It also has games that kids can play on it, which teaches them about making healthy food choices and other good habits. Parents can download an app to their iPhone or Android phone to manage the challenges, set playtimes, and read the data the tracker gathers.

The band of the watch is plastic, and kids can get it wet while they’re playing because the device is water-resistant. It connects to a USB port to recharge the battery, and the tracker gives audio instructions regarding the challenges. It is compatible with LeapFrog Connect. This device is available in pink, blue, and green.

Pros and Cons

This list gives you a quick look at the pros and cons of the device.


  • Audio instructions, so kids don’t need to read anything on the display
  • A rechargeable lithium-ion battery
  • Teaches kids about other healthy habits


  • Bulky size for small wrists
  • The band on the device is stiff


90-day warranty

TRENDY PRO Kids Fitness Activity Tracker

This fitness tracker can help make kids healthier by letting them and their parents find out how active they are during the day. The parents can help set goals for them to meet and create rewards for achieving them.

Key Features

The TRENDY PRO fitness tracker is not specific to kids because the soft band is capable of fitting adults too. It doesn’t offer the games or parental controls on the app that kid-specific devices do, so if your child wants a tracker like yours, this device would be the best one to choose.

This device tracks activity like steps and distance when walking or running, and the calories your activity burns. It also tracks sleep and provides statistics about how long and deep their sleeping, it gives alerts about phone calls, texts, and social media accounts too. 

If your child is sitting around too much, the tracker provides reminders to get up and be more active. The bands fit wrists from 5.9 to 8.27-inches, and they are available in colors blue, aqua, and purple. Replacement bands are also available in four-packs.

Pros and Cons

Here are some of the features that we like and those we don’t.


  • Fits adults and children
  • Tracks the amount of activity your child does
  • Provides reminders to be active


  • Not kid-specific
  • No parental controls


One-year limited warranty

FitBit Ace, Activity Tracker for Kids

FitBit is the company responsible for the fitness tracker craze, and along with their trackers for adults, they offer the Ace tracker for kids eight years old and up. 

Key Features

The Ace tracker provides kids with information about how many steps they’ve taken for the day, their sleep habits, and the number of minutes they’ve been active. The device has a bright, tap display on which their parents can change settings or scroll through for the data it collects.

Goals are on the tracker, and when met, the display sends messages congratulating the user on their achievement, along with achievement badges. This FitBit allows kids to message others with challenges, send them encouraging messages, and cheer for them. 

The band is one size fits most with a circumference of 4.6 to 6.1-inches. The tracker consists of molded plastic to fit around the wrist, and it is water-resistant, so it can go into the shower or survive a sudden rainstorm, but it shouldn’t go into a pool. This device can operate in temperatures from 14 to 113 degrees Fahrenheit

The battery can last for up to five days before it needs recharging, which involves plugging it into the USB charger that comes with the device. The Ace is suitable for kids 12 and younger, and the app is compatible with iPhone OS and Android. This FitBit is available in electric blue or purple.

Pros and Cons

These are the features we like and don’t like.


  • Tracks steps, activity, and sleep habits
  • It has a five-day battery life
  • It is suitable for kids up to 12 years old


  • Kids cannot wear it while swimming


It has a one-year limited warranty and a 45-day satisfaction return policy

Comparison Table

BrandGarminLeapFrogTrendy ProFitBit
ModelVivofit Jr.LeapBandAce
Ages4 to 9 years4 to 7 years9 to adultUp to 12-years-old
FunctionsSteps, Sleep, 60 minutes activity, TimeTime, 50 activity challenges, digital rewardsTime, Steps, Distance, Calories, Sleep, Call and Text alertsSteps, Sleep habits, Time, Amount of daily activity, Messaging
MaterialsPolymer body and silicone bandWristband is plasticSoft plastic wristbandMolded plastic
BatteryOne-year battery life; ReplaceableRechargeableRechargeableRechargeable, 5-day life
WarrantyOne-year limited90-dayOne-year limitedOne-year limited warranty

Final Verdict

After researching these devices to find the best fitness trackers for kids, our choice for the best is the Garmin Vivofit, Jr. It is suitable for kids from four to nine years old, and the settings are more age-appropriate than some of the other brands.

If kids jump into a swimming pool with it on, it won’t hurt it as the tracker can go into water that’s up to 50 meters deep. Also, the battery doesn’t need recharging for a year, and it is replaceable. It has a one-year limited warranty. Even though it may cost more than other trackers, but it’s built to survive use by a child.

How to Make A Good Carb Cycling Meal Plan PDF

Are you ready to achieve your weight loss goals? Carb cycling is an effective way of burning fat without triggering your body’s defenses against starvation, but even the best plan isn’t worth much if you can’t reference it.

Today, we’re going to show you how to make a good PDF file and how you can use it to manage your diet correctly.

Step 1: Get Your Meal Plan

If you don’t already have a meal plan, a carb cycling calculator can help you figure out what (and when) to eat to lose weight or to beef up that muscle mass.

If your calculator doesn’t have a specific meal plan, you’ll need to start researching foods and make your own meals. The general idea here is that you should try to match not just the number of total calories each day, but how many calories you should be getting from each source.

Here are a few options in each category to get you started.

  • Protein: Good sources of protein include foods like spinach, sun-dried tomatoes, halibut, and beans. Greek yogurt, cashews, and teff (a gluten-free, somewhat nutty grain) are also acceptable choices for your protein intake.
  • Carbohydrates: Ideal sources of carbohydrates include bread, some fruit, sweet potato, brown rice, oats, bananas, and blueberries. All of your carb sources should be minimally processed – pasta, alcohol, and sugar are off limits.
  • Fats: Good sources of healthy fats include nuts, fish, and chia seeds. Cheese is another good source, especially high-protein options like parmesan, romano, and gouda. Be wary of low-fat cheeses, since you want to get some fat from them to keep that fat intake up in a carb cycling diet.

One thing you may notice while planning your meals is that some foods provide multiple types of macronutrients. Nuts and cheese, for example, provide protein and fat.

This makes them much easier to work into a calorie-restricting diet, and you can expect to eat quite a lot of them over the course of your diet.

Remember, you don’t have to eat entirely separate ingredients. Low carb Indian food, for example, can provide most of your nutrients in one tastier package.

Step 2: Decide How Many Meals To Have Each Day

Some carb cycling plans schedule six meals a day instead of three. The primary goal of these plans is to help you avoid overeating – if you’re never truly hungry, you’re much less likely to start reaching for snacks ‘just this one time.’

This isn’t required – as long as you’re eating the right amount each day, having anywhere from three to six meals makes no real difference – but it’s worth doing as long as your daily schedule supports it.

If not, don’t worry and just stick to three regular meals.

Step 3: Start Planning Variant Meals

Nobody wants to have just two different meal plans for several weeks in a row. In general, your meals should be something you look forward to rather than a boring event to endure.

This comes back to the same reasoning as Step 2 – you don’t want to give yourself excuses to deviate from your plan.

For your PDF, create several different ‘sections’ for each meal that you can mix-and-match. For example, you may have oats and chia seeds for breakfast one day, then yogurt and bananas the next day.

Remember to schedule carb intake both before and after your exercise times. Your carbohydrate intake does impact your ability to exercise (yes, there’s proof), and you don’t want to be lacking in sustained energy during a workout. So, plan it accordingly based on your activity level.

If you have to quit early, you could throw off the entire diet. Similarly, you should have variants of your meal plans for both the low carb and high carb days

In general, try to avoid eating the same thing more than once every three days. This provides enough variety in your diet to satisfy your taste buds while simultaneously helping ensure you get all of the nutrition you need.

Step 4: Put Your Plan Together In A PDF

Once you have all of your meals planned and ready to go, it’s time to put them together. There are many ways of actually saving a PDF file, from saving web pages to creating PDFs in word processors like Microsoft Word or Google Docs.

As you do this, consider how you’d like to access your plan throughout the week. Many people prefer to save the plan onto their computer or smartphone, but if you’re willing to print things out, you can add a few helpful features.

The most notable of these is a form-fillable field. You can create these directly in programs like Adobe Acrobat or Microsoft Word. Alternatively, you can create blank “tables” that you can write in after you print off your plan.

Personally, I’m quite fond of the latter – regularly marking off meals provides a psychological reward as you work towards your goal, and anything that makes a diet easier is okay in my book.

The most important thing to consider here is how to get the most useful plan for your needs. You can limit yourself to merely printing off a schedule, but the more detailed your plan is, the more it can help you accomplish.

Step 5: Add Tracking Information

Once you’ve been cycling carbs for 2-3 weeks, you should have a sense of how much weight you’ll be able to lose each week. Remember that weight loss tends to slow down once you’ve reached a certain point, so you shouldn’t expect the same rate of fat loss forever.

It can be discouraging to set an estimate and continuously fall short of it. Instead, start recording your weight at the start of each week and keep that as a running tally on your meal calendar.

This way, every time you look at it, you’ll be reminded of your progress and how the plan has already helped you succeed.

Step 6: Add Rewards

Having a long-term goal for weight loss is essential – indeed, carb cycling should only be done to reach a specific goal – but it can be challenging to remain motivated for several weeks straight, even though there are some rest days. This is where smaller rewards come into play.

Now, I’m not going to tell you exactly what reward to use – different people like different things. However, there are two general principles that I recommend following.

First, no food-based rewards. All that does is throw off your plan, so it’s self-defeating.

Second, experiences are better than things. For example, instead of buying an updated phone, treat yourself to a short adventure, especially if it sounds like fun.

Develop Good Habits has an excellent list of potential rewards here. You should try to have at least one reward each week for successfully following the diet, with a great reward at the end. If you plan to diet for more than four weeks, you should also have a better reward somewhere around the mid-point.

The main idea here is to always have a goal that’s close by – that way, instead of working eight weeks for one grand reward, you can work one week each for eight moderate rewards. It’s always easier to keep going when you’re rewarded on a regular basis.

Remember, rewards don’t have to be expensive – or rather, they’re not really a reward if they ruin your budget. Many delightful experiences are low-cost or even free.

If you’re having trouble deciding, try rewards like these:

  • Go to a local art show or festival
  • Visit a free museum
  • Watch a comedy show online or on television
  • Move things around to create a clean, restful area in your home
  • Volunteer at an animal shelter
  • Go hiking
  • Go swimming
  • Call a friend and talk with them for a while

Don’t slack on this part of your plan. All of the carb cycling meal plan PDFs you save should have a clear goal at the end, as well as a reminder that you have to follow the plan to get the reward.

(Incidentally, if you have children, this can be an excellent way of teaching them good habits. You may want to keep a ‘schedule’ going with doing chores around the house for this very purpose.)

Step 7: Start Saving Your Variants

By this point, you probably have too much information to keep on one page. The ideal weekly plan is only one page long, allowing you to see everything at a glance. Rather than having multiple pages to print out, put each weekly plan in a different file. You may wish to call them something like “Week 1”, “Week 2”, and so on, which provides a clear schedule to follow.

Step 8: Make Backups

No piece of technology lasts forever – but losing your diet plan to computer failure makes a bad situation even worse. Save copies of your PDFs onto a flash drive or some form of online storage.

Google Docs is an excellent choice for this, given the sheer redundancy of their systems. That way, whatever happens, you’ll still have access to your carb cycling meal plan.

You May Also Like:

5 Low Carb Snacks for Kids and Adults: DIY Healthy Alternatives

How Financial Fitness can Reduce Stress

When you run, swim, or climb, or undergo any kind of physical activity, your body creates endorphins, also known as “happy hormones”. They contribute to a general state of well-being that helps reduce stress levels. A general level of fitness makes you more likely to lightly exercise throughout the day, which will boost your endorphins and ultimately lower stress. However, you might be surprised to find that physical fitness is not the only kind of fitness that can help you with that!

What is Financial Fitness?

Financial fitness is both a mental approach and a state of being. In short, being financially fit means that you do not live beyond your means or build unnecessary debt. To be more precise, it is a system for prioritizing your needs, thinking ahead, planning for the future, and saving for your wants. While it may seem restrictive at first, financial fitness is actually the healthiest approach you can take.

Why Do We Need It?

Did you know that three in four Americans feel anxious about their finances and their future? According to a Mind over Money new survey, 58% of the people studied agreed that finances are the main aspect that controls their lives. Moreover, a 52% segment has stated that controlling money issues is difficult. Amongst the most common worries, the following were recorded: managing debt, the fear of retirement without a stable financial situation, and simply keeping up with daily spending habits. When financial stability becomes a real problem, financial fitness comes to the rescue. Here are four ways in which financial fitness can reduce stress:

1. Financial Fitness Offers Stability

Well-exercised muscles allow you to stand, or walk balanced on thin lines and beams, or to get yourself out of a tight spot. Similarly, having a good savings account with money for rainy days will help you cross difficult periods without much worry. Knowing that you have a cushion to fall back on allows some time for you to look around for the best opportunity – one that will offer you a more stable future. It also erases the stress of not being able to afford the next set of bills and the pressure of finding a job immediately.

2. It Helps you Sleep Better at Night

Better sleep means better performance and less stress. This is why being financially fit is so important! You can afford to track your sleep and see what can be done to improve it. Maybe you need a new mattress. For that, you need to keep a cash flow and see when you can make the investment. One thing is clear: if your sleeping patterns are affecting your health, you should consider saving up and purchasing a good quality product.

3. Allows You to Plan For The Future

When tomorrow is assured, you can afford to plan ahead for the next week, month, or even year. You can set goals and get started, with nothing standing in your way. With some willpower and a good workout plan – a financial workout, that is – you can even build up your savings while enjoying the things you like!

The most common impediment for not getting started with your savings right away is human nature. Some of us are really bad at keeping track of our expenses, but this isn’t something to be ashamed of. You could be a very busy person, or your thinking may work at maximum potential in a more turbulent state of mind. Luckily, nowadays you can skip the manual tracking of your expenses and use a financial awareness app! Qube Money, for instance, will not only help you save some money by teaching you how to lower whatever you spend the most money on in your day to day life, but it will also show you how your spending behavior changed over time. What makes Qube Money different from other budget tracking apps is the very intuitive interface and the possibility to create separate envelopes for each category of spending you’ll require. Pretty cool, right?

4. It Reduces Overworking

Rome was not built in a day! Just like you cannot expect your muscles to become stronger after one workout, or lose weight after one day on a diet, you’ll need some patience to get your finances fighting fit. Now, working more than is necessary might seem like a good option to strengthen your finances, but in time, the stress produced by the constant pressure will burn you out. Instead, begin with the right mentality, work a healthy amount, take breaks, and be patient. You will get there eventually! This is, after all, the basis of fitness of any kind: do only as much as you can afford to do.

Bottom Line

By being financially aware and fit, you have created an environment in which you only work a healthy amount, so you have time for other activities that you enjoy. You will be able to make plans for the future while aware of the steps you need to take to achieve them. Nevertheless, you will be able to enjoy a good night’s sleep and the comfort of financial security. Now, you can take some time and truly relax. And this is how financial fitness can reduce stress!

Clean Eating Grocery List | The Ultimate Guide

Clean eating is more than a meal – it’s a lifestyle. Unfortunately, the rapidly-changing inventories of many grocery stores can make it challenging to find food that’s clean. Today, we’re going to give you the ultimate clean eating grocery list of products and brands that can help you find safe food when you shop.

What Qualifies As Clean Food?

clean foods

Clean food is food that’s been processed as little as possible. This comes in three steps.

  • First, during the growth phase, food should be kept clear of unnecessary additives. This means meat shouldn’t have growth hormones, plants shouldn’t be sprayed with pesticides, and so forth.
  • Next, the food should be processed as little as possible. This means no cooking, no removing parts, no mixing with other ingredients, and generally leaving the food alone. It’s alright to have a minimal amount of processing (such as cutting a particular slice of meat), but anything small enough to be held in one hand should be left alone.
  • Finally, there should be as little packaging of the food. Now, to ship food anywhere, it has to have some packaging – but clean food is sent in clean and sanitized containers.

Where To Find Clean Eating Grocery List Foods

healthy vegetables

Most clean foods are placed around the perimeters of grocery stores, especially in the produce section. However, that doesn’t mean all foods along the outside are clean. In fact, it’s relatively common to see processed and treated foods mixed in with the others.

One of the most important things to know when shopping for clean food is that organic does not mean pesticide-free. As Christie Wilcox explained in a blog for Scientific American, some organic farmers use more pesticides than non-organic farmers.

Instead of looking for organic labels, you should look for labels that say things like “pesticide-free.” You may also want to gather a list of companies selling in your grocery store, then look up their farming practices.

Incidentally fruits and vegetables with thick exteriors (like oranges and bananas) can endure pesticides without absorbing them. It doesn’t matter if the exteriors were sprayed as long as the interior is safe.

Before we get to unprocessed foods and clean foods list, there’s one more thing I’d like to add: the fact that products are on this list doesn’t mean all of them are clean. It only says that clean versions of these foods and ingredients exist. Store selection varies widely, so there’s no way for me to know what brands are in your store.

Any paleo diet shopping list needs to be extra careful since choices are likely to be limited at best. Consider asking the store to stock certain products for you.

Clean Bread

is bread bad

  • Any bread that’s made with clean ingredients

It’s possible to make clean versions of almost any kind of bread – from rolls to buns to sandwich slices – but few are better than the Ezekiel bread Walmart and other large grocers stock.

This type of bread comes from a recipe in the Holy Bible (specifically, Ezekiel 4:9), detailing the creation of bread to be made from wheat, barley, beans, lentils, millet, and spelt, among others.

Unlike most bread, Ezekiel bread uses sprouted grains instead of wheat kernels. This changes the nutritional content of the bread, increasing the amount of protein while decreasing the number of carbohydrates. Body Nutrition has a more in-depth explanation of this bread’s nutritional value here.

Keep in mind that even some of the cleanest versions of Ezekiel bread contain a pinch of sugar, so watch out for it if you are a Keto diet beginner or you plan to carb cycle for the foreseeable future.

Gluten-free versions of Ezekiel bread are available, although some companies feel changing the recipe means something should no longer be called Ezekiel Bread. You may want to look for names like “Sprouted Grain Bread” when you’re shopping, just to be sure you find all of your options.

If you want to skip store-bought bread and still enjoy something to go with your homemade spreads, salads, and other lunch & dinner ideas, take a look at our guide on Carbquik recipe ideas. You can start there and even try making your own bread at home for exquisite freshness, taste, tantalizing smells, and optimal health.

Clean Flours

organic coconut flour

  • Whole Wheat (including pastry and white versions)
  • Coconut Flour
  • Almond Flour

Clean flour is vital if you enjoy cooking and baking – fortunately, clean versions of these aren’t too hard to find. Before you run out to pick up some flour, though, there’s something important you should know: many wheat-alternatives can’t be used by themselves.

The result is that we often get foods that are crumbly and difficult to hold past a certain size. That isn’t always a bad thing, but it can be a little awkward when you’re trying to share cookies. Be sure to read each flour’s label and see how it’s intended to be used.

Some flours are only a partial replacement (meaning they should only replace half the flour in a recipe), while others are full replacements.

If we are talking about health, clean flours, and flour replacements for your low-carb diet, we have to recommend organic coconut flour and organic almond flour. They are the best allies in your search for a clean eating grocery list and a healthy lifestyle!

Xanthan gum serves as a suitable replacement for gluten – you may need to add some to your recipes.

You can find products like coconut flour Walmart. However, other retailers sell close to their wheat flour. In rare cases, it may be placed in a special ‘clean food’ part of the store instead.

Clean Dairy

healthy dairy products

  • Raw Milk (when available) or Full-Fat Milk
  • Cottage Cheese (full or low fat only)
  • Solid cheese (nothing already shredded)
  • Greek yogurt (full fat only)
  • Unsweetened milk alternatives (almond, coconut, rice, or soy)

Many dairy products are surprisingly clean, making them an excellent source of protein and dietary fats. One of the best clean dairy products is raw milk, but this can be expensive (or even illegal, depending on your location). If raw milk isn’t available, organic full-fat milk is the next best thing.

If you want to avoid milk entirely, you can use the milk alternatives listed above. Finding clean versions in a store can be difficult, so if you don’t see anything on the shelves, consider making your own.

Now, you may have noticed that the list above frequently refers to full-fat products. Dairy products are naturally fatty, and that’s okay as long as you consume it as part of a balanced diet. Fat is an essential nutrient, after all, and is the heart and soul of a well-thought Keto diet. However, the lower in fat a dairy product is, the more it’s been processed – and that’s what we’re trying to avoid.

On the other hand, nobody says you shouldn’t live a little, even if you are going for clean groceries and clean foods. If your sweet tooth is asking for some ice cream now that summer is coming, take a look at some healthy ice cream choices you can indulge with from time to time!

Clean Poultry

clean poultry

  • Eggs
  • Whole chickens & turkeys

Eggs are a staple of many healthy diets, and with good reason – they’re incredibly healthy when eaten in moderation. Be sure to get whole, fresh eggs. Just so you know, egg whites stored in a carton are too processed to be considered clean.

If you’re looking for something easy to work with, boneless and skinless breasts are ideal. However, whole poultry birds are even better. You get quite a lot more meat at a reasonable price, and many of the parts can be reused to help create broths and other ingredients. If you don’t have many ideas on how to cook chicken that is not boring, check out our 100+ lunch recipe ideas for a clean, healthy life!

In case you want to lose weight and eat some clean chicken at the same time, here are some of the best chicken recipes for weight loss. You can adapt them to whatever diet you follow currently by adding or removing some ingredients.

We also recommend you choose organic (bio) poultry just like you should always choose bio/organic food products. Even if you don’t find it all the time, do not mistake fresh poultry with processed poultry foods.

Clean Produce

Assortment Fresh Organic Vegetables Round Frame Wooden Background Country Style Market Concept Local Garden Produce Clean Eating Dieting


  • Apples
  • Avocados
  • Bananas
  • Berries
  • Cherries
  • Grapefruit
  • Oranges
  • Star Fruit


  • Bell Peppers
  • Broccoli
  • Carrots
  • Celery
  • Collard Greens
  • Eggplants
  • Kale
  • Squash
  • Zucchini

As we mentioned earlier, thick-skinned is better for avoiding pesticide residue. You may not have any clean options for thin-skinned fruits and vegetables, and only you can decide if you’re willing to accept that.

In recent years, I’ve seen “still growing” produce, like lettuce that’s still planted when sold. These are interesting, but I’ve also found moldy bugs inside from the packaging process, so I don’t recommend buying these unless you can make sure you’re only getting the plant.

As a general reminder, any vegetarian grocery list you make still needs protein and other nutrients. Luckily for everybody, there is almost no limit in what you can cook with vegetables and fruit or how to eat them fresh, cooked, steamed, pureed, and so on. Take advantage of each season and fill your bags with seasonal fruit and vegetables. They are tastier, more affordable, and make some of the best recipes for almost any type of diet!

Clean Items Elsewhere In The Store

clean honey

  • Brown rice
  • Canned Items
  • Coffee
  • Dried beans
  • Green tea
  • Honey
  • Maple Syrup
  • Nuts
  • Oatmeal (preferably steel cut)
  • Salt
  • Seeds
  • Spices
  • Whole wheat pasta

The outside of the store is the best place to find clean foods, but some inner parts have options worth considering. Brown rice is a particularly good grain, while steel-cut oats can provide a good breakfast. Alternatively, whole wheat pasta can provide starch and carbohydrates for your diet.

Canned items are a little tricky. Ideally, you’ll be able to find products that are stored, but not processed. It means no added sugar, no preservatives, and no spices. If you need spice in your food, add it yourself from fresh or dried options. Similarly, try to avoid containers with BPA or other chemicals – those can leach into the food.

Honey is an excellent sweetener with a variety of health benefits. Look for dark honey, which generally has more antioxidants than lighter variants. Organic, raw honey is better for nutrition. Maple syrup isn’t quite as healthy as honey, but the pure syrup is a clean (if expensive) sweetener.

Salt is a little tricky. Most people consume too much salt, so a common thought in clean eating is that it should be avoided. However, salt is a vital nutrient. Without it, you could develop hyponatremia, whose effects can include confusion, disorientation, inflammation of body tissues, low blood pressure, strokes, and organ damage. Don’t go salt-free – just find a high-quality brand and moderate your intake.

Note: Special Nutrition Needs

If you have special nutritional needs (allergies, nutrition deficiencies, etc.), talk to your doctor or dietician about your clean eating grocery list. You may have to settle for processed versions of vitamins or minerals. Always follow your doctor’s advice on nutrition. Clean eating is good, but it’s not helpful if it’s stopping you from getting the nutrients you need. Your clean eating grocery list should always include any nutritional supplements you need.

Fascia Blaster – What You Need to Know About Its Benefits

You may have heard of a fitness tool called the FasciaBlaster. Does it work? Is it worth it? In this article, we review the FasciaBlaster and also look at possible alternatives to the tool.

First, let us take a look at what exactly the FasciaBlaster is designed to work on, namely something called fascia.

​What Exactly Is Fascia?

Fascial distortions and healthy fascia

Image Source: https://www.fasciablaster.com/

Fascia is one of the latest buzz words in the fitness industry. It was not a word that you would hear a lot about ten years ago. Even today, most people do not know what it is or why we should care about it.

However, you will probably be hearing more and more about fascia, so it is a good idea to understand exactly what it means. This way, when a new product comes out promising to work on your fascia, such as the Fascia Blaster, you will have some knowledge to help you decide whether the product is worth it or not.

Fascia is the sheath of connective tissue that surrounds and supports muscles, bones and internal organs.

Andrew Weil, MD

​Fascia is Connective Tissue

Fascia is a form of connective tissue that is found throughout the body. What exactly do we mean by “connective tissue”?

Connective tissue is any tissue in the body that helps connect and hold things together.

If you did not have connective tissue supporting your organs, such as your liver, heart, spleen, or bladder, they would not be able to hold or retain their shape.

Fascia is connective tissue that surrounds your organs and muscles. It is a sticky, fibrous substance that clings to your muscles and subcutaneous fat just like organic saran wrap.

​Healthy vs. Unhealthy Fascia

When your fascia is healthy and flexible, your muscles will function better. You will have more overall flexibility and circulation.

Fascia that is unhealthy gets overly sticky and entangled with muscle fibers. Extremely unhealthy fascia can adhere to muscle fibers as well as the skin. This will limit your overall flexibility and circulation. You may think your muscles are not flexible, but it could very well be that your fascia is adhering to the muscles, causing a problem with a full range of motion.

For this reason, working with your fascia can help a lot with improving muscular function and flexibility.

​The Connection Between Fascia and Cellulite

Before and after pictures of woman using the fasciablaster
Testimonial and before and after pictures of Alabama woman who reportedly used the Fascia Blaster for a couple of weeks.

There are theories, though not necessarily 100% proven by science, that cellulite is not so much an issue with fat but with fascia.

According to this theory on cellulite, if fascia loses shape, then pockets of fat might get trapped and cause a dimpled look on the skin. Not everyone agrees with this theory, however. Some speculate that cellulite is simply genetic and a “fact of life” and no amount of physical manipulation could cure it.

The idea behind using a fascia blaster is that you will break up the adhesions that could be causing cellulite, leading to better blood flow and smoother skin.

​How You Can You Work with Fascia?

asian woman running

Image Source: https://www.healthline.com/

There are many different ways to work with fascia, though most of these methods incorporate massage in some fashion.

​1. Stretching and Gentle Yoga

​Image Source: www.yogabycandace.com

​Stretching is one way to work with the fascia. Yoga is often cited as another way to become more flexible. However, you should take gentle yoga classes or try “yin yoga,” which is a special type of yoga designed to work on the connective tissue.

​2. Myofascial Release Massage Therapy

​Image Source: ​www.spafinder.com

​Working with a qualified, knowledgeable licensed massage therapist on a regular basis, if you can afford it, is probably the best way to work on myofascial release.

A professional massage therapist can work to alleviate fascial adhesions while releasing tension from the body.

​3. Self Massage

​Image Source: ​​www.unplug.com

​Self-massage is another way to work on releasing and relaxing tight muscles and fascia. It can involve anything from using your hands to electric massage devices. ​​Electric massagers are a great way to work on fascia without doing a lot of work on your part.

The FasciaBlaster, which is what we are reviewing in this article, is a patented tool for self-massage that is designed to work on releasing fascial adhesions.

So, let’s take a look at this FasciaBlaster. Is it everything it says it is?

​What is the FasciaBlaster?

woman back with fasciablaster

Image Source: https://ashleyblackguru.com/

The FasciaBlaster is a product developed by Ashley Black, author of “The Cellulite Myth: It’s Not Fat It’s Fascia.”

This self-propelled body work tool is a 1.6-pound hand-held wand that has two gold handles on each end. In the middle there is a series of white plastic “fingers” that are designed to dig into the fascia under the skin and massage it.

These four “claws” are what do the work to break up fascial adhesions and allegedly remove your cellulite. Here is a quick video on how to use the FasciaBlaster.

Some other promises that this product is marketed as offering:

​The FasciaBlaster is not cheap and retails for around $90.

Is it worth it?

The Fascia Blaster by Ashley Black

Cheaper FasciaBlaster Alternatives

Homemade fascia blaster DIY

Image Source: https://www.wellnessgeeky.com/

Before you go spending almost $100 on a FasciaBlaster, you should check to see what other options are online. You can go on websites like eBay or Amazon and find many similar tools. They may not look quite the same but supposedly have the same or similar benefits.

For example, the “Myofascial Release Roller Balls for Muscle Pain Relief Tool -Fascia Blaster and Cellulite Massager Removal Trigger Point Massage Stick (pictured below)” is a product found on Amazon that sells for less than $10 and comes with a $1 off coupon.

Most of the competing products you will find will retail for less than $20, and many for under $10.

However, the majority of these products do not have those same big “fingers” that the FasciaBlaster has, and instead, have smaller, softer spikes sticking up from massage balls.

Most of these products get great reviews, however, averaging at 4 to 4.5 stars.

What About Those FasciaBlaster Before and After Photos?

FasciaBlaster Before and After Photos

Image Source: https://ashleyblackguru.com/

While we cannot take photos from people’s social media accounts, some people have posted pictures of themselves with amazing results from regular use of the FasciaBlaster. You might find some with an online search. Those folks went from dimpled, cellulite-ridden legs to much smoother, silkier thighs.

On Molly’s Reviews, the reviewer actually posted some before and after photos, with the following commentary:

“The second week I had to take a double look, and a third, and a fourth look because I was seeing less ripples in my bum.  Not just less ripples, it felt tighter.”

Another skeptical reviewer tried the FasciaBlaster and had this to say:

“Yes! It worked! It actually has changed the way my upper thighs look. I know, right? I can’t believe it. It’s not like suddenly I don’t have fat or it’s permanent or anything, but my thighs are way smoother and look kind of skinnier too! It’s sort of weird, actually.”

And here’s another Fascia Blaster before and after picture, as they say, “a picture is worth a thousand words”.

FasciaBlaster before and after image

​The Big Problem with the FasciaBlaster: Bruising (and More)

legs with bruises

Image Source: https://ashleyblackguru.com/

By and large, the main complaint of people who use this fascia blaster is that it causes bruising. Apparently, this bruising will lessen over time. However, you should be careful when using the FasciaBlaster, or avoid it altogether, especially if you have varicose veins or are at risk for deep vein thrombosis.

Other complaints from use of the FasciaBlaster include damaged skin and fascia. One “whistle blower” posted an alleged series of warnings from the company itself, apparently to its practitioners using the product. The warnings included the following:

WARNING: Toxins may be pulled out of the tissue and can cause rashes, bumps, redness, irritation, itching, nausea, emotional reactions, vomiting, hormone changes, increased sensitivity, headaches, acute inflammation, changes in cycle, reoccurrence of pre-existing conditions, weight gain, and other toxicity-associated symptoms. We do not know the exact process which toxins are released.

​Be Careful with the FasciaBlaster

fasciablaster on a womans tummy

Image Source: https://www.fasciablaster.com/

For these reasons, if you do choose to buy the FasciaBlaster, be judicious in its use. Do not press too hard on the skin when using it. Do not use it to the point of bruising, if you can avoid that.

Some people even reported that the FasciaBlaster actually created a crepe-like skin and more cellulite. Whether this was due to the fascia tool itself or just normal aging, it is hard to say.

However, if you have any health conditions that might not be a right fit for the use of this tool, talk to your doctor.

And remember, don’t push it. You do not have to beat your cellulite into submission to see a change.

​Will You Buy a FasciaBlaster?

buy fasciablaster

Image Source: https://www.fasciablaster.com/

To Wrap It Up

The FasciaBlaster is an expensive product at around $90 and it has many potential dangers if you use it too rigorously. Competing products on the market may offer similar benefits but be gentler in their approach.

However, there are many fans of the original FasciaBlaster who absolutely swear by it. You may become one of them. Just make sure you know the pros and cons, and the risks and benefits, before using this self-massage tool.

You may also like:

The Bubble Butt You’re Striving for Is in Reach with 10 Simple Exercises

Is Granola Healthy? All You Need to Know

Often, Granola is thought of as a health food—but is this tasty treat doing your waistline any favors? Is granola healthy? Today, we will talk about what is granola, how healthy is granola in reality, and what you should be looking for before you add it to your daily diet plan.

What Is Granola?

is granola healthy

If you ever saw granola-based recipes and wondered what is granola and what can it do for your health, here is the expert answer:

As a breakfast cereal, granola represents a mixture of toasted rolled oats, nuts, and a sweetener like sugar or honey, though it can also include other grains, puffed rice, dried fruit, seeds, spices, and nut butter.

Historically speaking, the granola cereal is nothing new. It’s been around for well over one hundred years and was originally part of a healthy, nutritious diet.

In the 1960s, granola saw a boost in popularity with the growth of the hippie movement. Granola began receiving attention as a modern and natural way to eat.

Fast-forward a few years, and this favorite cereal has made its way into the mainstream market. You can now find granola in just about every grocery store. It’s easy to imagine yourself grabbing for a bag of this crunchy treat just about any time you go shopping. Granola is now part of daily dietary plans for children and adults alike. Either you eat it for breakfast or you mix it in a healthy salad for lunch, granola is omnipresent.

But is granola healthy, or not?

If you’re trying to be health-conscious, you might be asking yourself this very question, especially if you are following the Plan Diet to a tee.

Keep reading to find out if you’re giving your body a healthy boost every time you munch on this delicious cereal. Or are you entirely sabotaging your diet with every crunchy bite you take?

Is Granola Healthy?

how to choose a granola bar

Unfortunately, not all granola is created equal. Some varieties have a place in a healthy diet, while others are merely sugar bombs that you should consider a special treat enjoyed in moderation.

By nature, granola has healthful benefits for you because its base is mainly made up of good-for-you oats and nuts. Eating oats is a great way to boost up your fiber and iron intake. And they are also quite filling. In just a small serving, nuts pack a ton of heart-healthy unsaturated fat and even have a little protein. For this reason, you will find nuts in most low-carb snack recipes for kids and adults alike.

Granola calories range drastically. Thanks to the oats and nuts, the granola cereal is naturally higher in calories than a lot of other breakfast options. But that isn’t necessarily a bad thing because it can be a satiating food that helps to keep you full for many hours.

Nutritional issues with granola start to pop up when additives begin to get thrown into the mix.

When scanning the labels of your favorite brand of granola, pay careful attention to oils, sugars, and other fillers. These sneaky ingredients can take seemingly healthy granola and morph it into something altogether different. It can turn into a bowl of cereal with a nutritional value that is much more similar to an indulgent dessert than a healthy breakfast option.


Be sure to read labels carefully when determining the types of oils that get used for specific kinds of granola.

Unsaturated fat is a vital part of a healthy diet.

  • However, you want to avoid saturated fats whenever possible.
  • Be on the lookout for hydrogenated oils and try to seek out healthier alternatives, such as avocado or coconut oil.


When it comes to granola, hidden sugars can be tricky. Some manufacturers have granola recipes that get packed full of added sugars. They do this because it helps to enhance the taste of their product.

Don’t fear, though. You don’t have to sacrifice taste when trying to find a granola that has a relatively low amount of added sweeteners.

  • When reading the nutritional label, be sure to check out the grams of sugar that are in each serving.
  • And if possible, try to find options that contain 5 grams of sugar or less.

It’s also worth noting that added sugars can go by deceivingly healthy-sounding names.

  • Read the ingredient list to find out if there is cane sugar or brown sugar.
  • But also be sure to search for titles such as brown rice syrup, cane juice, and even molasses.
  • Although they’re natural sources, we consider even maple syrup and honey to be added sugars. So try to keep those to a minimum as well.

If you are a beginner adventurer in the realm of ketogenic diets, remember that sugar is the enemy, no matter what shape, size, color, flavor, or origin it takes.


It’s important to read the ingredient list to find out precisely what is in the granola that you are purchasing. Some brands have recipes with just a few ingredients. However, others get packed full of fillers and additives that you may have no idea that you are eating.

  • As a rule of thumb, look for short, pronounceable food names that you are familiar with hearing.
  • If you’ve never heard of a particular ingredient before, or if it sounds chemically engineered, you probably don’t want to be eating it.

If you are a fan of granola bars, you’ll want to make sure to keep all of this information in mind the next time you are filling up your shopping cart as well. Make sure to read labels because there are quite a few famous granola bars out there that have nutritional values similar to a candy bar. The same advice is valid when you also shop for protein bars for weight loss. Reading the label and trying to understand the product’s contents is crucial for a healthy life, no matter what types of foods you buy.


Calories aren’t something to be afraid of, even if most diets require you to count them even when you breathe. But you do want to keep them in mind before you pour an extra-large bowl of granola for breakfast.

Granola calories tend to be high thanks to the nuts that are in most varieties.

  • When choosing granola, it’s essential to check out serving sizes.
  • You may be surprised to find that a serving size of granola is usually somewhere around ¼ to 1/3 cup.
  • That is considerably less than a lot of other favorite breakfast cereals.
  • Granola calorie ranges tend to fall somewhere between 200 and 400 calories.

Keep this information in mind when determining a proper portion size.

Granola Serving Suggestions

granola serving suggestions

Granola is somewhat calorie-dense food. So it’s usually not a good idea to have a big bowl of it every morning. Instead of viewing granola as a cereal substitute, try finding new ways to incorporate it into your diet.

For example, a little granola can go a long way when used as a topping for your favorite foods.

  • Granola tastes excellent on top of yogurt, toast with peanut butter, and even warm oatmeal.
  • If you like an added crunch, granola can be great when mixed into other, lighter varieties of cold breakfast cereal.
  • Believe it or not, this crunchy oat cereal can even taste great on top of sweet salads and roasted vegetables.

Some granolas contain a lot of vitamins and minerals. So it can still have a place in your breakfast routine.

How to Make Homemade Granola

how to make homemade granola

A fantastic way to ensure that you’re eating food that fits into your nutritional standards is to prepare recipes at home. Homemade granola is not a far-fetched idea, on the contrary. So let’s see all you need to know about it!

When making your granola, you can precisely control what you are putting into the mixture. So you don’t have to worry about reading labels to uncover hidden sugars, fats, and chemical additives.

Making your granola is relatively easy and cost-effective.

  • Most recipes suggest that you combine rolled oats, nuts, seeds, dried fruit, spices (such as cinnamon and nutmeg), and a few sweeteners like honey or maple syrup.
  • Then, just mix all of the ingredients, spread on a cookie sheet, and bake in the oven for about 15 minutes.

Even when making homemade granola, be sure to watch your serving sizes.

The Health Benefits of Granola

is granola healthy for you

An aspect that draws many people to granola is its convenience. It’s easy to pack and take with you. And it’s quick to eat without a ton of cleanup.

  • Granola is also an excellent source of carbohydrates, so it is often a great snack to take with you if you plan on a day full of exercise.
  • The protein boost from the nuts can also help to keep your muscles healthy and can help you to feel fuller longer.

If you’re looking for a snack that has a high-caloric intake for a quick burst of energy, then granola may be a great option.

  • For this same reason, though, experts often suggest that people who are trying to lose weight should seek out breakfast and snack choices that are lower in calories.

Whole fruits and nut butter are great alternatives to granola. You can eat virtually the same amount of calories with an apple with peanut butter. That will help to satisfy cravings for creamy and crunchy food. It can also trick your brain into feeling that it has eaten a lot more than just how it would feel after 1/3 cup of crunchy cereal.

Granola: Frequently Asked Questions

Before we draw the conclusion of this article, let’s answer some of the most frequently asked questions people have about granola.

Is granola good for weight loss?

The oats in granola pack a big punch when it comes to iron and fibers, which are always welcome in a weight loss diet. Moreover, the nuts and seeds in granola come with heart-healthy unsaturated fats and protein. So far, a cup of dry granola equals in calories four cups of oats and fruits.

However, one of the reasons nutritionists only recommend moderate quantities of granola for weight loss is that store-bought granola is chock full of sugars, oils, and additives you do not want anywhere near your diet plan, especially if you are on a carb-cycling diet and count carbs like there’s no tomorrow.

What is the healthiest granola to buy?

Some healthy granola varieties you can buy contain as little oils, sugars, chemicals, fillers, and other additives as possible. The healthiest granola is homemade granola, however. It may not taste as delicious as the one you buy, but it will also lack all the substances that might hurt your health or ruin your diet plans.

Is granola healthier than cereals are?

Not necessarily. Granola makes an excellent snack if you sprinkle it on top of other foods – like a salad – but if you eat from a bowl, keep in mind that store-bought granola contains plenty of sugars. If you buy sugar-free cereal, you will avoid this issue altogether. In other words, buy granola with the least amount of sugar you can.

In Conclusion: Is Granola Healthy?

is granola healthy

Did we decide yet whether granola is healthy or not?

Granola can have a place in a healthy diet. But as a consumer, you have to keep calories and ingredient lists in mind. A lot of famous granola brands aren’t a nutritious option and are better to think of as an indulgent treat.

Often, we consider granola health food. And it’s important to note that this shouldn’t always be the case. Some of these cereals are full of added sugars and oils that are high in saturated fats—things that you should eat sparingly. If you love the crunch of granola, consider using it as a topping for lunch or dinner recipes, instead of eating it by the bowl.

Making your granola can also help to boost up the nutritional value and keep you in control of the ingredients that you are putting into your body. Overall, granola may not necessarily be making any lists for top health food choices, but it can indeed get incorporated into just about any diet.

100+ Healthy Lunch Ideas For the Entire Family

Children crave variety when it comes to food, yet families often struggle with lunch ideas. Over time, many children become bored with the meals they are eating, and this can lead to unhealthy choices.

One way to combat this is to offer endless variety when it comes to making lunch. Many lunches will need to be assembled before you eat them because we often eat lunch on-the-go or during a work break.

Besides the overall healthy lunch ideas we have for you today, you will also find a handful of low carb lunch ideas (that you can add to your list of keto lunch ideas to start your ketogenic diet this year) and plenty of vegan lunch ideas to help you keep up with your lifestyle.

Therefore, in this article, we offer a whopping 101 healthy lunch ideas that any family can make and enjoy. We emphasize healthy, simple recipes that would be great for the entire family or for any family member that needs a quick, portable meal.

15 Hot Lunch Ideas – Sandwiches  

healthy sandwich on a plate for lunch ideas

​Source: Pexels

We’ve included our best sandwich recipes in this section. Sandwiches are a fast, delicious, easy lunch idea that families can add to their daily rotation.

To make them hot, try toasting them before eating.

  1. Whole wheat bread with cheddar cheese, lettuce, turkey breast, tomatoes, and mayonnaise
  2. ​Whole wheat bread with swiss cheese, lettuce, chicken breast, and mustard
  3. ​Wheat bread with tempeh, lettuce, sprouts, and kimchi sauerkraut
  4. Brown Rice wraps with cucumbers, tofu, avocado, peppers, lemon juice, lime juice, and salt
  5. Nori sheets with black rice, salmon, avocado, cucumber, and soy sauce
  6. Bibb lettuce wraps with miso paste, beets, sweet potatoes, and kelp noodles
  7. Romaine lettuce wraps with mashed bananas
  8. Bok choy wraps with hummus, tahini, lemon juice, and kale sprouts
  9. Beet burger with mushroom buns, steamed onions, kale chips, and Dijon mustard
  10. Whole wheat wrap with scrambled eggs, asparagus, hemp seeds, avocado, and roasted garlic salsa

And there’s more

  1. Rye bagel with cream cheese, smoked salmon, capers, artichokes, and hearts of palm
  2. Rice paddies with meatballs, pepper jack cheese, and caramelized onions
  3. Sprouted corn quesadilla with buffalo milk mozzarella, black beans, sliced or pureed mushrooms, onions, and sour cream
  4. Whole wheat bread with ham, turkey, lettuce, avocado, and tomatoes
  5. Whole wheat bread with avocado, roasted red peppers, and salt

10 Cheap and Quick Lunch Ideas – Stir Fry Recipes

stir fried vegetables and meat for lunch ideas

​Source: Pexels

  1. ​Quinoa, okra, corn, kale, sweet potatoes with a dash of cinnamon and cumin
  2. Brown rice, potatoes, coconut milk, coconut flakes, asparagus
  3. Lentils, green beans, tofu, turmeric powder, brussels sprouts
  4. Amaranth, a fennel bulb, coconut oil, lemon juice, tahini, and chipotle peppers
  5. Teff grain, roasted cauliflower crumbles, ginger powder, curry powder, apple cider vinegar, coconut Aminos sauce, lemon juice, miso paste, and fermented beets
  6. Coconut yogurt, black bean salsa, rice cakes, cilantro, lemon juice, and sunflower shoots
  7. Millet and oats with steamed broccoli and carrots, topped with a coconut milk curry sauce
  8. Buckwheat, radishes, lime juice, coconut sugar, spearmint leaves, and mung bean sprouts with a tomato garlic sauce
  9. Potatoes, olive oil, salt, pepper, garlic with spaghetti, parmesan, and artichokes
  10. Shrimp, linguine, hazelnut spread, ghee oil, a handful of pine nuts, roasted red peppers, a scoop of goat milk yogurt

10 Packed Green Lunch Ideas – Salads

bowl of salad for lunch ideas

​Source: Pexels

  1. Kale, mangoes, sliced cucumbers, cherry tomatoes, pumpkin seeds, a side of hummus
  2. ​Romaine lettuce, corn, black beans, almonds, zucchini, carrots
  3. ​Spinach, honey, dried figs, frozen cherries, red peppers
  4. Dandelion greens, radishes, onions, olive oil, roasted chickpeas, pickle
  5. Red cabbage, broccoli sprouts, roasted red potatoes, bleu cheese crumbles
  6. Fenugreek sprouts, sunflower shoots, olives, artichokes, rice cake, peanut butter, pistachios, lemon juice, Ume plum vinegar
  7. Spinach, kale, cashew yogurt, granola, blackberries, raspberries, maple syrup, cucumber slices
  8. Seaweed, peanuts, avocado, cilantro, papaya slices, celery slices
  9. Corn tortilla chips, black bean salsa, Greek yogurt, iceberg lettuce, peppers, and onions
  10. Basil, buckwheat sprouts, lentil sprouts, lemon juice, balsamic vinegar, mint leaf, olives, maple syrup

20 Simple & Juicy Lunch Ideas – Fruit

sliced fruits on a tray

​Source: Pexels

​Many people eat only fruit as their lunch. Besides being one of the easiest options when you go for clean eating instead of processed foods, fruits are versatile enough to make some of the easiest lunch recipes ever. You can eat them as they are (washed and sometimes peeled) or you can turn them into the perfect fruit salads with the help of your Veggie Bullet. Moreover, if you are on a high-protein diet, making high-protein fruit shakes is a surefire way to nourish your body and mind in a delightful, healthy manner.

This choice is a very versatile option as it requires no preparation, and you can modify it to the person’s schedule. If someone needs a more substantial lunch, they can consume more fruit. If you desire a lighter lunch, then only a piece of fruit can be eaten.

Other people eat fruit as the core of their lunch but supplement with other foods, turning the meal into a fruit salad or fruit smoothie.

  1. Bananas – try blending up several bananas in a blender and then drinking the mixture like a soup
  2. Mangoes – try sitting down with a bowl of mangoes and eating until you are satisfied
  3. Grapes – A pound of grapes, which is often no more than $5 at the grocery store, gives you almost 300 calories and can satisfy you for several hours
  4. Raspberries, Blackberries, Blueberries, and Strawberries – one of the best combinations available
  5. Nectarines – try eating them like an apple, skin and all
  6. Frozen pineapple – try thawing the night before on the counter
  7. Cucumber, avocados, peppers, spinach, and dates – eaten as a kind of fruit salad
  8. Apples – try having several large Fuji apples for lunch
  9. Orange juice – make this fresh yourself. This treat is best enjoyed when citrus is in season
  10. Watermelon – try having a half watermelon while bathing in the sun

More Fruit Lunch Ideas

  1. Figs – try having a bowl of fresh figs. Some people even love to spread blue cheese on their figs
  2. Papaya – a standard lunch is a papaya with lemon juice, lime juice, or passionfruit juice
  3. Jackfruit – cut open a jackfruit and share with the family
  4. Lychee – though this fruit is low-calorie, it’s also very refreshing, hydrating and satisfying
  5. Kiwi – an excellent contrast to other sweet fruit, as the tartness is difficult to ignore
  6. Frozen cherries – most people don’t realize that you can go to the store and purchase frozen cherries at their peak ripeness. The key here is to thaw them sufficiently. We recommend leaving them out of the fridge if you plan to eat the cherries that day. If you plan to eat them later than that, try putting them in the refrigerator, and then taking them out of the fridge on the day you plan to eat them.​​Combined with romaine lettuce and sliced cucumbers, frozen cherries make a fantastic filling for a wrap or burrito dish. What’s great is that they are high-calorie, yet low-fat, so they are not hard to digest like beans or other traditional wrap fillings.

And don’t forget about avocados

  1. Avocados – this is an excellent option that will fill you up for a while. Try eating just two avocados for lunch. You will feel light yet grounded at the same time. As you already know, avocado is one of the primary ingredients in ketogenic diets (like the Keto Diet or the Banting Diet) and healthy meal plans as a whole when you calculate your carbs and try to live a healthy life.
  2. Dates – you can eat any dried fruit as a lunch. We think dates are the tastiest, especially Medjool dates. You can either eat them straight up or blend them with water to form a smoothie. Some people will even add peanut butter powder to the mixture and then freeze it. This process creates the basis for a kind of cake, which would be perfect for a more celebratory lunch.
  3. Strawberries – this fruit is best when they are in season, though you can use frozen strawberries as well. If they are in season, try picking them and then eating them afterward. You will notice a pronounced difference between freshly picked strawberries and store-bought varieties picked several days prior.
  4. Persimmons – wait until they are gooey and then enjoy as many as you like.

5 Convenient Lunch Ideas – Smoothies

kiwi smoothies in a glass

​Source: Pexels

Smoothies are one of the most popular healthy lunch ideas because they are so dense with nutrition yet so convenient as well. We recommend using Vitamix blenders, though any blender or food processor will do. As we said above, if you want a boost of protein and that filling sensation to keep you all day until dinner, you can also check out some of the best protein powders for weight loss on the market right now!

  1. Bananas, Lemon Juice, Cocoa Powder, Chia Seed, Coconut Water, Spirulina
    We like to blend this combination up and then pour it over granola and frozen strawberries. This option is a great lunch idea for making in the morning. It’s easy and quick, but you can store them for several hours outside of the fridge. This smoothie is also very stimulating due to the cocoa powder. It allows the smoothie to act as a mid-day coffee replacement. Furthermore, this smoothie will keep you full for a long time due to the bananas and healthy fats. Some people like to substitute the cocoa powder or the spirulina for matcha powder. This step helps the smoothie retain its green color while also offering caffeine from the green tea leaf.
  2. Spinach, ginger powder, bananas, carob powder, almond butter, honey
    We love the combination of honey and almonds in this smoothie. They give it a thickness that is irresistible. This recipe is also a great winter smoothie if you take out the bananas, as the almonds, honey, carob powder, and ginger are all incredibly warming. If you want to add fruit to your smoothie during the winter, you can always heat some fruit jam and include it in your smoothie. Alternatively, dried fruit is always enjoyable.

More Smoothies for Lunch to Try

  1. ​Dried figs, dates, coconut water, peanut butter, Greek yogurt
    The combination of dried fruit and peanut butter make this smoothie one of the best on this list.
  2. Coconut milk, frozen blueberries, cacao nibs, freshly sliced bananas
    Sometimes we use coconut cream and frozen bananas to create a thick base for our cacao nibs. This treat is great for the summer when you crave healthy ice cream.
  3. Cashew yogurt, ripe bananas, frozen mangoes, cacao powder, hemp seeds
    We love to eat the frozen mangoes whole on top of the blended mixture when they are slightly tender but still cold.

16 Liquid Lunch Ideas – Juices

lemon and orange juice in a glass

​Source: Pexels

Drinking the juices of fruits and vegetables is becoming a popular way to consume nutritious yet convenient meals. In this section, we list our favorite healthy lunch ideas for juices.

  1. ​Ginger juice, blueberry juice, lemon juice
  2. Turmeric juice, raspberry juice, lemon juice, lime juice, salt
  3. Cocoa powder, coconut water, beet juice, mango juice
  4. Cherry juice, celery juice, orange juice or grapefruit juice
  5. Orange juice, spinach juice, cucumber juice
  6. Blackberry juice, beet juice, tomato juice, lemon juice, salt
  7. Apple juice, banana juice, kiwi juice
  8. Pineapple juice and mango juice
  9. Celery juice, carrot juice, cucumber juice, dates
  10. Strawberry juice and acai frozen pulp
  11. Mint, ginger, turmeric, carrot, raspberry juice
  12. Cilantro, spinach, apple, honey, kale juice
  13. Cold brew coffee, beet juice, cucumber juice, coconut water
  14. Matcha green powder, maca powder, strawberry juice, pineapple juice, kiwi juice, lemon juice, turmeric juice
  15. Cinnamon powder, cayenne powder, orange juice, carrot juice, coconut water
  16. Rosemary, mint leaves, yerba matte, cucumber juice, beet juice

10 Family Lunch Ideas – Pizzas

pizza with basil, tomato, and cheese toppings

​Source: Pexels

Pizzas are a great lunch option because you can either make them fresh or eat them as leftovers. In this section, we share our favorite healthy lunch ideas for pizzas. If you have an interest in low carb lunch recipes or snack recipes, you can try making the pizza crust with Carbquik.

  1. Flaxseed crust, fresh Roma tomatoes marinara sauce, olive oil, arugula, goat cheese, black pepper
  2. ​A whole-wheat crust, Roma tomatoes marinara sauce, parmesan cheese, mozzarella cheese, black olives
  3. ​A whole-wheat crust, portabella mushrooms, corn, pineapple, artichokes
  4. Buckwheat crust, spinach leaves, onions, ricotta cheese, roasted beets
  5. A buckwheat crust, roasted garlic sauce, dill leaves, mascarpone cheese
  6. Buckwheat crust, sun golds tomatoes, marinara sauce, cashew cheese, zucchini, red peppers, sun-dried tomatoes, dried peaches
  7. Brown rice flour crust, chicken breast, black beans, tomatoes, chili powder, swiss cheese, jalapenos
  8. Brown rice flour crust, Kimchi sauerkraut, asparagus, mushrooms
  9. Coconut flour crust, jackfruit, Roma tomatoes marinara sauce, cashew cheese sauce, frozen pineapples, avocados
  10. Coconut flour crust, roasted broccoli, roasted cauliflower, tofu slices, heirloom tomatoes marinara sauce.

Before you start eating homemade pizza for lunch at work or at school, remember that carbohydrates are critical to your health as long as you do not exaggerate with their consumption. Many low carb lunch recipes are delicious and will not mess with your ketogenic diet or your low carb healthy meal plans.

5 Quick and Sweet Lunch Ideas – Bars

assorted food bars

​Source: Pexels

One way to eat a healthy lunch while on the run is to eat a bar. We make bars packed with nutrients and calories. In this section, we have assembled the five best options for lunch bars that also satisfy your sweet tooth.

  1. Luna Bar – these are often very simple and consist of nuts and fruits
  2. Clif Bars – these are more complicated and are usually higher in calorie
  3. RXBar – these even include eggs sometimes but are still very simple
  4. Chocolate Bar – as long as the cocoa content is high, chocolate bars are extremely healthy lunches
  5. Carob Bar – you can make these at home first as a substitute for chocolate. Essentially, substitute carob powder for any recipe calling for cocoa powder. This bar will give you the energy you need without the jolting kick of cocoa.

​​10 Healthy Lunch Ideas – Traditional Gourmet Recipes

tacos with rice meal on a plate

​Source: Pexels

You can make traditional lunches healthy if you use pure, organic ingredients. Keep in mind that you also have the option of making organic fast food recipes at home, so the only thing that stops you from pampering yourself every day at lunch is only your imagination!

  1. Peanut butter and jelly sandwich
    Just use organic peanut butter, freshly made jelly, and whole wheat bread. Alternatively, you can you use almond butter, sunflower seed butter, or even cashew butter for a twist on this classic lunch idea.
  2. Grilled cheese sandwich
    Use whole grain bread and raw cheese for an unusual taste. Some people enjoy a cold version of grilled cheese, utilizing plant-based breads and cashew cheeses that you spread over it.
  3. Rice, chicken, soy sauce, peas
    Use a low-sodium soy sauce if possible, as excessive salt intake is unhealthy. Organic chicken is also recommended, and locally sourced if possible. For more inspiration, check out our guide on the best healthy chicken recipes for weight loss!
  4. Macaroni and cheese
    Use gluten-free pasta as an alternative. Many exist on the market – like buckwheat, brown rice, and even mung-bean pasta. These are much less refined kinds of pasta than the traditional macaronies on the market. For cheese, try melting a combination of mozzarella, cheddar, and pepper jack.
  5. Baked sweet potato with avocado, cashew cheese, nutritional yeast, and corn
  6. Quesadilla with catfish, marinara sauce, and cabbage
    You can use any fish, but we think catfish is particularly delectable

And there’s more where these came from…

  1. Beef tacos
    Just use grass-fed beef. Fill the taco with your favorite vegetables. One of our favorite ways to do this is to eat the meat like a hot dog and to use a corn tortilla taco. We like to roast eggplant and onions and drape the gooey result on the beef dog. Then we hit the dish with a dash of pepper and salt.
  2. Chicken tenders
    Skip out on frying and steam your chicken and use ketchup without added sugar. Better yet, make your own ketchup using local tomatoes.
  3. Potato chips
    Just use local potatoes and don’t use any oils. Roast your potatoes in the oven on parchment paper and then eat them with coconut yogurt, cashew cheese, avocadoes, sauerkraut, steamed mushrooms, kelp noodles, and banana pancakes. If you are feeling particularly celebratory, you can add a cocoa chocolate sauce made from honey, tahini, lemon juice, cocoa nibs, and cashew yogurt. This sauce will function as a kind of gravy for the pancakes, making this idea perfect for a brunch or early lunch. If you think potatoes have nothing to do with healthy eating, the Plan Diet, however, begs to differ.
  4. Burger
    Use a veggie burger made from beans and legumes, or even some kind of nut pate. Many people love to make burgers from sweet potatoes, walnuts, and hemp seeds. If you get the portions right, you can make this a low-fat burger while still keeping the nuts and seeds. Just use a lot of potatoes.

What Are Your Favorite Lunch Ideas?

Now we want to hear from you! Let us know in the comments section below how you liked our lunch ideas. And share with our readers if you have any favorites that we left off of our list.

Have a great day and a delicious lunch!

The Carb Cycling Calculator | All You Need to Know

Carb cycling is an efficient and proven way of reducing your body fat percentage. But it takes more than eating the right foods to pull it off. This is where a carb cycling calculator – a program that analyzes your diet and exercise to maximize the efficiency of your diet – comes in. Here are the things you need to know about how a carb cycle calculator works and what it can do for you.

What Is Carb Cycling, Exactly?

what is carb cycling

​Image Source: www.alwaysonnutrition.com

Carb cycling is a diet plan where you alternate between high carbohydrate days and low carbohydrate days. The “high” days are intended to promote muscle growth, while the “low” days work to reduce fat.

One of the most significant problems with dieting is adaptive thermogenesis, the human body’s natural inclination to conserve energy when it thinks it’s starving. This is the main reason why weight loss can slow and almost stop once you reach a certain point.

Carb cycling skirts around this mechanism by regularly reassuring the body that it is not, in fact, in a starvation scenario.

This allows for a sustained, long-term loss of weight without loss of muscle.

Rather than denying the body fuel – and make no mistake, you do need carbs, so don’t even think about doing a zero carb diet – the idea is to control when the body gets fuel so each nutrient can be used more effectively.

This is not a long-term diet. Carb cycling is intended to help you reach a specific goal. After that, you should change to a died that will help you maintain your weight.

Is Carb Cycling Good for You?

Carb cycling is not appropriate for all situations. If you’re severely obese or overweight, a standard diet of eating less food (specifically, 500 fewer kcals than your normal energy use) will be more effective until you’ve lost a lot of your current weight. In general, you shouldn’t try carb cycling until after you’ve begun exercising and started to build up some muscle.

​How A Carb Cycling Calculator Works

​Image Source: www.pinterest.ph

A standard weekly plan for carb cycling is eating a lot of starchy carbs, healthy fats, vegetables, and protein on the days you visit the gym. On days that you’re either doing cardio workouts or staying away from the gym, you should avoid starchy carbs and somewhat reduce the amount of fruit you eat. If you cannot help it and want something sweet or savory with some carbs in it, try making some Carbquik recipes, they will satisfy many of your cravings!

Carb cycling calculators work to figure out where you are, then generate a meal plan based on those results and your current fitness goals.

​Step 1: The Basic Information


A useful calculator will start by asking for your gender, height, weight, and age. These are important questions for determining your current Body Mass Index (BMI) and determining a healthy goal.

If you haven’t measured these lately, be sure to get new measurements instead of guessing or relying on memory. Being just one inch off could reduce the effectiveness of the calculations.

​Step 2: Your Activity Level

​Imaige Source: ​pixabay.com

The next question you should look for is your current activity level. A good carb cycling diet calculator has a wide variety of options here. They range from getting no exercise at all to having intense daily exercise sessions and a demanding physical job. If you don’t see your activity level here, find another calculator.

In general, people who exercise more have higher caloric needs and will be told to eat more than sedentary people. The main goal here is to provide a steady loss in weight regardless of how much you’re exercising. And trying to lose weight faster could backfire and trigger adaptive thermogenesis.

Important: The plan you get from your calculator assumes you remain at the same level of activity. If you start exercising more – or less – than when you first did your calculations, you’ll need to redo the entire thing. Many people make the mistake of keeping their diet the same while changing their exercise plans and end up doing more harm than good.

​Step 3: Your Carb Cycle Meal Plan

​Imaige Source: ​​www.pinterest.ph

Carb cycling meal plans come in several different cycles. But we’re only going to talk about the two most popular formats.

The first format is the weekly diet plan. This often consists of high carbs on Monday, Wednesday, and Friday, with low carbs the rest of the week. The main advantage of a weekly plan is its consistency. If you always know which days are good for exercise, you can fit things into your schedule without too much trouble.

The other format is the single cycle plan, which usually consists of 2-3 low carb days and one high carb day on a repeating cycle. This plan is better for people who get less exercise.

This is true because it only has one or two high carb days each week (and that’s when you want to be exercising). Unfortunately, the fact that the high carb days constantly rotate means it’s a little harder to have a consistent schedule.

Either way, it’s important to follow the plan you get. Do not deviate from the schedule until you’re ready to stop. Otherwise, you could lose the gains you’re working toward.

​Step 4: Your Meals Per Day

​Imaige Source: www.dietdoctor.com

We’re accustomed to thinking of having three meals a day. However, some carb cycling calculator options out there encourage you to have additional small meals throughout the day. The main idea here is to provide a steady supply of energy and prevent you from ever feeling too full or too hungry.

As pointed out by WebMD, blood sugar starts falling once three hours have passed since your last meal. And by five hours, you’re usually looking to get anything you can. Small, regular meals can prevent you from overeating and keep you on track for a successful diet.

That said, it’s not mandatory to have six meals a day while you’re on a carb cycling low carb diet plan. Sometimes that just doesn’t work for your lifestyle. If you can’t commit to this, look for a carb cycling calculator that gives you a daily intake instead of a per-meal plan.

​Step 5: Understand How The Diets Are Explained

​Imaige Source: ​​www.bodyandsoul.com.au

Most carb cycling calculators tell you how much protein, carbohydrates, and fat you should be getting each day. These are the main source of calories.

High days usually call for 50%-60% of your calories to come from carbohydrates, 30% from protein, and the rest from fats.

Low days, on the other hand, typically call for 45% of your calories to come from protein, 30% to come from carbs, and the rest from fats. It’s important to remember that low carbs are not the same thing as no carbs. Low days also involve fewer calories in general. A typical result is somewhere around 400 fewer calories than a high carb day, but your plan may vary.

If this sounds strange, remember that high carb days are also exercise days where you’re using more calories. This diet aims for a steady amount of weight loss, and that includes matching your caloric intake to your exercise schedule.

Consider turning the results of your calculator into a carb cycling meal plan in PDF. It will be much easier to reference this way since the last thing you want to do is enter all of your information again just to check one detail of the plan. Be sure to save the plan somewhere you can access from any device.

​Step 6: Start Finding Foods That Match Your Plan

​Imaige Source: ​​​www.bbcgoodfood.com

This is the point when carb cycling calculators really start to show their value. Some provide no information at all on foods that match your plan. They just tell you how much protein, carbs, and fats you should be consuming on a given day.

Other calculators provide a specific daily meal plan or list foods that are appropriate for the diet. The most important thing to remember here is that not all foods are equally good for this diet.

Carbohydrates should come from vegetable recipes, whole grains, fruit, and so forth. Similarly, fats should come from healthy sources like olives and nuts.

Fresh foods are better than frozen foods. Don’t forget about any refrigeration needs. And make sure you have enough containers to bring your meals everywhere you’re going.

​Step 7: Drink More Water

​Imaige Source: ​​www.insider.com

This isn’t called out in every calculator. Though some of the better ones have reminders about water. Unfortunately, many people don’t drink as much water as they should. And that stops them from enjoying the full benefits of their diet. You need water for most of your body’s functions, and dehydration can severely reduce your performance at the gym.

The Carb Cycling Calculator:​Conclusion

Carb cycling calculators are an excellent way of managing a diet. This is especially true when they’re advanced enough to consider factors like your age, weight, and fitness level.

However, like any diet plan, carb cycling only works as long as you follow the schedule. Eating extra snacks, taking extra high carb days, or even changing your exercise schedule can throw the entire thing off.

You might also like our guide on How to Make A Good Carb Cycling Meal Plan

Personally, I recommend updating your plan (via the same calculator) every two weeks. This allows you to account for any changes and ensure that you’re always following a low carb diet plan that matches your current needs.

Do you use or have ever used a carb cycling calculator or a carb cycling meal plan? If so, tell us about your experience with it. Did it help you achieve your weight loss goals? Have you gained weight after you stopped the carb cycling program? Use the comments section to tell us other tips and tricks on how to keep up with a carb cycle calculator and become healthier and happier!