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What should I eat to avoid heart disease?



Sophia Antipolis, July 7, 2021: According to a paper published today in Cardiovascular Research, a journal of the European Society of Cardiology (ESC), plant-based foods should dominate a heart-healthy diet.1 This comprehensive review of food and heart disease research provides updated evidence about how much and how often each item can be safely consumed.

“There is no evidence that foods are toxic in terms of cardiovascular risk. It depends on the amount and frequency of consumption, ”said study author Professor Gabriele Riccardi from the University of Naples Federico II, Italy. “A mistake we’ve made in the past was seeing one component of food as the enemy and the only thing we had to change. Instead, we have to look at the diet as a whole and if we reduce the amount of a food, it is important that we choose a healthy replacement. “

Overall, there is consistent evidence that low consumption of salt and foods of animal origin and increased consumption of plant-based foods – including whole grains, fruits, vegetables, legumes, and nuts – are associated with a reduced risk of atherosclerosis in healthy adults. The same applies to the replacement of butter and other animal fats with non-tropical vegetable fats such as olive oil.

New findings distinguish processed and red meat – both are associated with an increased risk of cardiovascular disease – from poultry, which shows no connection with moderate consumption (up to three servings of 100 g per week). Red meat (e.g. beef, pork, lamb) should be limited to two portions of 100 g per week and processed meat (e.g. bacon, sausage, salami) to occasional use.

Legumes (up to four 180g servings per week) are the recommended protein substitute for red meat. Moderate fish consumption (two to four 150g servings per week) is also supported by the latest findings on heart disease prevention, although there may be sustainability concerns. Poultry can be a suitable protein alternative to red meat, but in moderate amounts.

In the case of fruit and vegetables, due to their strong association with a lower risk of arteriosclerosis, the daily consumption should be increased to up to 400 g. A handful (approx. 30 g) per day is recommended for nuts.

For the healthy population, recent findings do not suggest that low-fat instead of full-fat dairy products must be used to prevent heart disease. Rather, both high-fat and low-fat dairy products in moderate amounts and in the context of a balanced diet are not associated with an increased risk.

“Small amounts of cheese (three portions of 50 g per week) and regular yoghurt consumption (200 g per day) are even associated with a protective effect due to fermentation,” says Professor Riccardi. “We now know that gut bacteria play an important role in influencing cardiovascular risk. Fermented dairy products contain good bacteria that are good for health.”

When it comes to cereals, there are new recommendations based on the Glycemic Index (GI), which is where high GI foods raise blood sugar faster than low GI foods. Foods with a high GI (e.g. white bread, white rice) are associated with an increased risk of atherosclerosis; Therefore, consumption should be limited to two servings per week and otherwise replaced with whole grain products (e.g. bread, rice, oats, barley) and foods with a low GI (e.g. pasta, parboiled rice, corn tortilla).

With drinks, coffee and tea (up to three cups a day) are associated with a reduced cardiovascular risk. Soft drinks, including low-calorie options, are associated with a higher risk and should be replaced with water, except in limited cases. Moderate alcohol consumption (wine: up to two glasses a day for men and one glass for women; or a can of beer) is associated with a lower risk of heart disease compared to higher amounts or abstinence. But Professor Riccardi said, “Given the overall health effects of alcohol, this evidence should be interpreted as the maximum allowable intake rather than a recommended amount.”

With regard to chocolate, the evidence available allows for up to 10 grams of dark chocolate per day. The authors state that “at this level of consumption, the positive effects outweigh the risk of weight gain and the associated adverse effects on cardiovascular health.”

Professor Riccardi stated that eating should be fun in order to motivate healthy people to make long-term changes. He said: “We need to rediscover culinary traditions like the Mediterranean diet with delicious recipes made with beans, whole grains, nuts, fruits and vegetables.”

The authors conclude: “A strategy that is based solely on guidelines and nutritional education will not be enough to change the lifestyle of the population to be healthy, but also gastronomically appealing.”


Authors: ESC press office

Tel: +33 (0) 4 89 87 20 85

Mobile: +33 (0) 7 8531 2036


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Financing: see paper.

Details: see paper.



1Riccardi G, Giosuè A, Calabrese I, Vaccaro O. Dietary recommendations for the prevention of arteriosclerosis. Cardiovascular res. 2021. doi: 10.1093 / cvr / cvab173. Link will go live when published:

About the European Society of Cardiology

The European Society of Cardiology brings together health professionals from more than 150 countries who work to advance cardiovascular medicine and help people live longer, healthier lives.

About cardiovascular research

Cardiovascular Research (CVR) is the international journal of the European Society of Cardiology (ESC) for basic and translational research in various disciplines and areas.

Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of press releases sent to EurekAlert! by contributing institutions or for the use of information via the EurekAlert system.

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Healthy Eating

88% of Americans are metabolically unhealthy, says Utah scientist. Here’s what to do about it



A recent prospective human study showed that 88% of American adults are metabolically unfit. And Ben Bikman, Ph.D., a professor at BYU and a senior metabolic scientist, knows exactly the culprit.

“It’s just our diet,” said Bikman. “We eat the wrong foods in the wrong amounts and that not only makes us fatter but also sicker.”

Where we went wrong

Ironically, this downtrend in health and the uptrend in weight received a great deal of support from the US government, which had been looking for a way to “correct” the country’s diet for some time. Backed up by a dubious study, they eventually introduced the infamous “food pyramid,” which led to a dramatic increase in the consumption of refined, unhealthy carbohydrates.

“For the first time in history a government has told us what to eat,” said Bikman. “Encouraged us to eat a lot more refined carbohydrates and a lot less healthy fats and proteins, and our weight and health have only suffered as a result.”

The results for the nation’s health and weight have been dire. Since the government first set nutritional guidelines in 1977, the food industry has completely changed the type of food it produces, to our general disadvantage. According to the Centers for Disease Control (CDC), the weight of the average American adult today is nearly 30 pounds more than that of the average American adult in 1977.

The modern plague of insulin resistance

Bikman’s study quickly led him to explore further the hormone insulin, which, in simple terms, tells our body what to do with energy. While insulin is responsible for supporting hundreds of systems in the body, it’s primarily known to help regulate glucose levels in the blood.

“Our bodies desperately need insulin to function properly, but our modern diets are so high in carbohydrates that we are flooded with insulin almost continuously,” said Bikman. “And when that happens, you become insulin resistant, which is a very bad thing for our health and weight, indeed.”

Bikman shares research showing that more than half of American adults are already insulin resistant, which is growing rapidly around the world.

“In general, insulin resistance makes almost anything that could go wrong with your body much, much worse,” said Bikman. “The deterioration in brain, metabolic, heart and more health; insulin resistance makes things tragic in a short amount of time.”

The insulin resistance quiz

  1. Do you think you or a loved one may be resistant to insulin? Answer the following questions:
  2. Do you have more fat on your stomach than you would like?
  3. Do you have a family history of heart disease?
  4. Do you have high blood pressure or does the consumption of salt affect your blood pressure?
  5. Do you have high levels of triglycerides in your blood?
  6. Do you hold water easily
  7. Do you have gout?
  8. Do you have darker patches of skin or small bumps on the skin (skin spots) on your neck, armpits or other areas?
  9. Do you have a family member with insulin resistance or type 2 diabetes?
  10. Do you have gestational diabetes or PCOS (in women) or have “low testosterone (in men)”?

If you answered yes to two (or more) questions, you are almost certainly insulin resistant.

Food: The culprit and the cure

Bikman makes it clear that a person who believes they have insulin resistance should see their doctor. However, there are definite steps each of us can take to become more insulin sensitive in our own home.

“Food got us into this mess, and it’s food that gets us out,” said Bikman. “The easiest and best thing to do is to start reducing your carbohydrate intake right away. Of the three macronutrients, carbohydrates are the least necessary for the average adult and the most troublesome to see today for those struggling with metabolic problems are mainly due to this misguided diet change. “

The big secret

In fact, Bikman says increasing your consumption of healthy fats can be the most important change you can make to support metabolic health, brain health, and more.

“Our ancestors knew that fats were the most nutritious thing they could eat,” says Bikman. “They provide your brain and body with the nourishment it needs, help you feel satisfied, curb your candy cravings, and even help train your body to burn excess body fat.”

Bikman emphasizes that not all fats are created equal. Processed seed oils made from soy, corn, and canola should be avoided as they are particularly harmful, while “fruit fats” (made from olives, coconuts, and avocados) and animal fats like butter or ghee are uniquely beneficial.

“It’s important, however, to get a wide range of healthy fats from short-, medium-, and long-chain sources,” said Bikman. “It’s not about taking a dash of MCT oil or a large dollop of butter and ending the day.”

Prioritizing proteins

Bikman is also surprised at the confusion about protein. Some people advocate very little, others consume in excess, while others simply make poor protein choices.

“They have competing mindsets about protein, with very little legitimate science behind the arguments,” Bikman said. “Protein is essential, especially in old age, but it must be consumed in conjunction with fat, just as it naturally occurs.”

Bikman is also looking at the trend towards vegetable proteins, which he emphasizes is not based on good science but on clever marketing.

“Not to be provocative, but unless you have a legitimate allergy, avoid vegetable protein,” Bikman said. “You get very little nutritional value from vegetable protein because of the anti-nutrients and incomplete amino acid profile, and independent studies have shown that concentrating the incredible amount of vegetable matter to isolate the small amounts of protein also concentrates unhealthy amounts of heavy metals . that build up in your body and destroy your health. “

The best types of protein are whey, egg white, and collagen, according to Bikman. He emphasizes that these have the highest biological value, offer the most complete profile of essential amino acids and support lean and toned muscles, healthy joints, cartilage and bones.

The essential boost to your diet

Despite all of the information Bikman shares in his speeches and interviews, he is constantly being asked by people all over the world what they should do for their health.

“Ideally, we would all have the knowledge, time, discipline, and budget to plan, buy, and prepare the perfect meals,” said Bikman. “But it just doesn’t happen; people get busy, they get stressed, and they make unhealthy choices that destroy their health goals.”

Bikman realized that while he continued to publish academic papers and occasionally give interviews and podcasts, he could do more to help those who do not always have the time, knowledge, or discipline to eat healthily. In response, Bikman and his co-founding team of nutrition and industry experts recently developed HLTH Code Complete Meal.

Bikman says these carefully formulated meal shakes promote healthy weight management, gut health, brain health, and even hair, skin and nail health. HLTH Code Complete Meal is low in carbohydrates and contains an optimized, scientifically sound blend of protein, collagen, healthy fats, apple cider vinegar, probiotics, fiber, vitamins and minerals – with no added sugar or artificial ingredients.

“HLTH Code Complete Meal is based on research, not fads,” said Bikman. “An incredible amount of work went into making this nutritionally balanced and optimized product, but we knew that if it didn’t taste good, no one would use it consistently.”

88% of Americans are metabolically unhealthy, says a Utah scientist.  Here's what you can do about it Photo: Hlth Code

Keep hunger at bay (right)

When it comes to food, Bikman says it’s easy to eat lots of calories and still feel hungry. This is because the calories ingested are not the correct calories to provide for essential nutrition. He calls this “malnutrition” and he says it ruins many people’s health.

“Every HLTH Code Complete Meal Shake is packed with optimized amounts of these ingredients to keep you feeling full and energized for hours,” said Bikman. “But it’s more convenient and affordable than virtually any meal you can prepare or buy.”

Bikman says the shakes are quick and easy to make: just add two scoops of Creamy Vanilla or Chocolate Macadamia Complete Meal Powder to 8 oz. cold water and shake or blend. For general well-being, he recommends replacing one meal a day. To restore your health or to lose weight, replace up to two meals a day.

“I’ve been drinking this to break my intermittent fasting for 5 months and I’m at my best and have lost 21 pounds. I can’t recommend it enough !! Plus, it has great taste !! What is not to love.” ?? ” said one reviewer.

Another reviewer shared, “The results have been phenomenal! Thank you HLTH code. The shakes are delicious, but the health results are wonderful. “

Can HLTH Code Help With Insulin Resistance?

According to Bikman, the best of health starts with proper nutrition. Better insulin sensitivity, increased energy, a more vital feeling, a stronger immune system, a clearer mind, improved bowel health, and improved looks are some of the benefits of improved diet.

“The comprehensive benefits of HLTH Code Complete Meal are especially helpful when trying to lose weight,” said Bikman. “Weight loss is seldom easy. Proper changes in both hormones and calories must be made to signal the body that it is time to burn fat, not store it.”

Bikman adds that HLTH Code Complete Meal, based on the best human metabolism studies available, helps people lose weight without counting every calorie.

88% of Americans are metabolically unhealthy, says a Utah scientist.  Here's what you can do about it

Your satisfaction is guaranteed

If you are worried about trying something new and changing your eating plan, then you shouldn’t. Bikman stands by its HLTH Code Meal Replacement products and is ready to guarantee your satisfaction.

“You have nothing to lose (other than those extra pounds) and everything to gain – in terms of improved well-being and self-confidence,” said Bikman.

In fact, if you are looking for improved wellness and healthy weight management, HLTH Code Complete Meal Replacement may be your answer. To get exclusive discounts on your first order, visit and enter the discount code KSL at checkout.


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Healthy Eating

The 8 Best Weight-Loss Books to Read in 2021



The best weight loss books are evidence-based, body positive, and food safe.

Credit: creative

Lots of people are constantly trying to lose a little weight, and books can be a really helpful resource if you are looking to trim your waistline. The problem is that many books focus solely on how to lose weight or what diet to try, rather than thinking of it as a holistic journey.

Too often, these books focus on weight loss as an aesthetic goal rather than encouraging you to change into a healthy lifestyle that will help you gradually lose weight and truly love the body you are in.

With this in mind, we asked some experts to recommend the best weight loss books for 2021 that follow the principles of self-love and self-care.

The best body positivity books

1. “Violent Self-Compassion” by Kristin Neff

Violent self-compassion from Kristin Neff, against a gray background

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“The book’s tagline says it all,” says Cassie Christopher, RD, a registered Body Positive Dietitian and founder of the Stress Less Weight Mastery. “It’s about how women can use kindness to raise their voices, claim their power, and thrive.”

Based on a wealth of research and her personal story, Neff’s book shows how taking control of your weight begins with restoring balance to your life.

“Make space in your life for the healthy behaviors you need [for weight loss] often requires a connection to deeper reasons and the setting of firm boundaries, “says Christopher.” Dr. Neff’s work shows us how we can use self-compassion to profoundly change our lives and the world. “

2. “Embodying: Learn to Love Your Unique Body” by Connie Sobczak

Embody: Learn to love your unique body from Connie Sobczak, against a gray background

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If you think that that critical inner voice telling you that you are just not good enough is helping you lose weight, then you can think again.

This book helps readers calm that voice by guiding them through five core competencies: regaining health, practicing intuitive self-care, cultivating self-love, explaining your own authentic beauty, and building community.

Christopher says this is a body positive book based on the Health-at-Every-Size (HAES) movement.

“It explains in detail why traditional diets are harmful to physical and mental health and provides a way forward with intuitive self-care,” she says. “I love the reflection exercises at the end of each chapter, which show specific ways to unlearn unhelpful patterns and beliefs.”

She adds that this is a great choice for anyone struggling with self-criticism, either on their body or when they don’t have “perfect” health routines.

The best books on science-based diets

3. Anti-Inflammatory Diet Meal Prep by Ginger Hultin

Anti-Inflammatory Diet Meal Prep by Ginger Hultin, against a gray background

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Inflammation has been linked to several chronic diseases and can also make weight loss difficult. With that in mind, this book offers 84 simple recipes for a six-week anti-inflammatory meal plan.

“With Hultin’s quick and easy recipes, you can prepare anti-inflammatory meals for a week during a weekend prep session,” says Christopher. “Her recipes are a great choice for anyone looking to balance blood sugar, lower cholesterol, or lose weight.”

4. ‘Fast This Way’ by Dave Asprey

Fast This Way by Dave Asprey against a gray background

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“This book is specifically designed for intermittent fasting and contains the latest research on timed eating,” says nutritionist Kayla Girgen, RD, founder of Nutrition Untapped. “Asprey does a wonderful job of discussing the physical and emotional benefits of intermittent fasting and being comfortable in your own skin.

5. “Feeding the Whole Family” by Cynthia Lair

Feeding the Whole Family by Cynthia Lair, against a gray background

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Losing weight on your own is hard enough. When you’re in charge of cooking and have a family to support, that’s a whole different challenge.

Fortunately, this iconic cookbook has tips and recipes that will get the whole family on board with healthy eating – yes, including the kids.

“Lair explains the benefits of whole foods, how to prepare them, and which foods to use for maximum nutrition,” says Christopher. “I have personally cooked almost every recipe in this book and can testify that they are all healthy winners. It has an entire section on child-specific topics, such as each recipe has slight modifications for babies and toddlers.”

Best psychological book

6. ‘Thinsanity’ by Glenn Mackintosh

Thinsanity by Glenn Mackintosh, against a gray background

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“Mackintosh is a psychologist specializing in body image and weight management,” says Girgen. “Thinsanity breaks nutritional culture along with social and medical ‘norms’ like BMI and our longing for ‘slimness’. It offers deep insights into personal reflection and how a person sees himself. “

This book contains various activities to promote positive body image and combat the art of comparison.

Best books with personal testimonials

7. “Embrace You: Your Guide to Converting Misconceptions About Weight Loss Into Lifelong Wellbeing” by Sylvia Gonsahn-Bollie

Embrace You: Your Guide to Converting Weight Loss Misconceptions into Lifelong Wellbeing by Sylvia Gonsahn-Bollie, against a gray background

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Author Sylvia Gonsahn-Bollie, MD, is a dual specialist in internal medicine and specialist in obesity medicine. She is also struggling with weight loss herself. After finally devising a plan that would help her lose 40 pounds in one year, she decided to write a book to help others achieve their own weight loss goals.

“This guide takes you on a journey to unearth old restrictive weight loss tools like general body mass index (BMI) charts, crash diets, and the ‘all or no’ mentality,” writes Dr. Gonsahn Bollie. “Instead, the reader pensively records your healthy weight, happy weight, sleep, and mindset on your positive individual weight and wellness journey so you can stop obsessing over the scales and other standards.”

8. “Eat what you love, love what you eat” by Michelle May

Eat What You Love, Love What You Eat by Michelle May, against a gray background

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“This is without a doubt the number one book I recommend to patients,” says Girgen. “First of all, Dr. May went the way, and since she struggled to control her own weight, this book is extremely relatable.”

Michelle May, MD, is a self-described “recovered yo-yo dieter” and the founder of Am I Hungry? Mindful eating programs and training. Based on her personal experiences, she helps readers solve their crash diet problems in favor of a more mindful use of food.

“I often hear from patients that they are connecting with the book,” says Girgen. “This book offers a series of actionable steps to avoid ‘dieting’ and to eat intuitively so that you can meet your long-term health goals.”

How to choose the right book for you

Ultimately, only you can decide which weight loss approach will work best for you and you will likely feel it in your stomach once you find the right approach. But here are a few things to consider when choosing a safe, sustainable weight loss book, according to Christopher:

Red flags to watch out for

1. Too restrictive advice:Cutting out whole food groups, for example. “Aside from missing out on important nutrients if you can’t just go on vacation and stick to the plan, you can’t stick to it in the long run,” she says.

2. All-or-nothing language:She also advises against books that don’t contain the type of food you like or books that contain all-or-nothing language, like Cheat Days.

“Long-term sustainability means learning to be satisfied and practicing moderate indulgence all the time, instead of skipping between restrictive diets and binge eating,” says Christopher.

Signs a Book could fit in nicely

1. Evidence-based:“The Mediterranean diet, the MIND diet, and the DASH diet are specific nutritional patterns that are based on good health science and are not too complicated,” says Christopher.

2. Body positive:She also advises sticking to books that have body positive language and will allow you to accept yourself and be nice to yourself even when you make changes.

3. Food forward:“Finally, make sure the writers seem to be enjoying the food,” says Christopher. “If you feel like you are going out to dinner, eating well, and having fun with the author, that is a good sign that her advice is a good fit for your lifestyle.”

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Healthy Eating

8 High-Protein Breakfast Salad Recipes



Get creative and try these high protein breakfast salad recipes that will satisfy.

Credit: gbh007 / iStock / GettyImages

Instead of limiting your salad meal to lunch and dinner, you can enjoy a green bed for breakfast.

Remember: Salads are nutritionally surplus, relatively low in calories, and take little time to piece together. All the things that make a brilliant breakfast.

Plus, a bowl of greens is a blank slate (you can customize it to your liking) and is the perfect vehicle for vegetables.

So, get creative in the kitchen and try one of these eight filling breakfast salads. With 10 grams or more of satiating protein, these good for you greens are guaranteed to keep your colon happy.

1. Winter Panzanella breakfast salad

Winter Panzanella breakfast salad with poached egg and croutons

Poached eggs and sweet potatoes are the perfect combination for this breakfast.

Credit: Sherry Castellano /

  • 390 calories
  • 14 grams of protein

Poached eggs and a panzanella salad make breakfast perfect. While this recipe calls for crispy sourdough, it also goes perfectly with any stale bread that has lingered a pinch too long in your pantry (the stale texture gives it a crispier texture when toasting).

High fiber sweet potatoes and kale round off this hearty bowl of breakfast greens.

2. Vegetables for breakfast

Boiled eggs and colorful vegetables on a white plate on a wooden background

This simple breakfast salad is a great way to add more veggies to your day.

Credit: gbh007 / iStock / GettyImages

  • 140 calories
  • 10 grams of protein

This simple breakfast salad is served over a cup of fresh vegetables – that’s almost half or a third of the recommended daily amount. And all before noon!

This recipe is completely customizable – any vegetable in your fridge will go well. Plus, tofu and eggs are plenty of protein to help you get through the morning.

Smoked Salmon Salad Breakfast salad in a white bowl with hard-boiled eggs

This smoked salmon salad is a great breakfast option.

  • 641 calories
  • 34 grams of protein

The thought of fish first thing in the morning may take some getting used to, but this smoked salmon salad will make you believe. A smacking combination of olive oil, fresh lemon juice, dill and Dijon mustard results in a homemade dressing that you will want to drizzle over and over again.

If you’re not a fan of the taste of smoked fish, you can use canned or grilled salmon as well.

4. Blueberry Breakfast Salad

Blueberry breakfast salad on a white plate with a fork

This blueberry breakfast salad will satisfy your hearty and sweet cravings.

Credit: Eating bird seed

  • 188 calories
  • 17 grams of protein

This blueberry breakfast salad has all flavors – it’s spicy, savory, and sweet. It uses everyday pantry items in new ways to upgrade your average scrambled eggs and tickle your taste buds.

Roasted blueberries are bursting with sweetness, pistachios provide a filling crunch and a pinch of red chilli flakes and hot sauce pepper your palate.

5. Fall Harvest Breakfast Salad

Autumn harvest breakfast salad in a white bowl with diced sweet potatoes and apple slices

This hearty harvest breakfast salad delivers an abundance of fall flavors.

Credit: Eating bird seed

  • 419 calories
  • 18 grams of protein

This hearty harvest breakfast salad has all of your fall favorites: crispy Granny Smith apple slices, cinnamon-roasted butternut squash, and roasted walnuts.

Simply chop the red onions and avocado, fill a large bowl with the spring mixture, and add all the other ingredients. Then fill up with a running egg and call breakfast.

6. Egg and vegetable bowl (also known as breakfast salad)

Egg and Greens Bowl (also known as breakfast salad) in a white bowl with fried eggs, avocado slices and a fork

This breakfast salad is simple but filling.

  • 370 calories
  • 17 grams of protein

All it takes is 15 minutes – and a handful of simple ingredients – to prepare this epic bowl of eggs and vegetables. Filled with sauteed spinach and roasted cauliflower, this breakfast salad is full of veggies and volume – that means you can eat a lot while minimizing calories.

A shot of dill provides that little kick and enhances the fresh aromas.

7. Sardine breakfast salad

Sardine breakfast salad in a white bowl with peppered poached eggs

This breakfast salad offers a shipload of protein thanks to sardines.

Credit: Eating bird seed

  • 237 calories
  • 21 grams of protein

This seafood salad is a great way to start the day. Not only will high protein sardines satiate your stomach, but these swimmers will also help to support the health of your heart and brain. That’s because sardines are stacked with anti-inflammatory omega-3 fatty acids – only one can contains 64 percent of your adequate intake, according to the USDA.

Warm breakfast salad on a white plate with fried eggs and diced sweet potatoes

You get a good dose of protein from the turkey and eggs.

Credit: Love & zest

  • Calories: N / A
  • Protein: N / A

If you feel like changing your boring breakfast routine, this delicious salad is the place for you.

With crispy crumbled turkey bacon and liquid poached eggs, this warm salad still serves everything you love about traditional breakfasts. But the addition of red leaf lettuce, diced sweet potatoes, and apple slices increases the nutritional profile of the dish for a delicious meal that is as healthy as it is tasty.

Pin with breakfast salads

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