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What are the health benefits of protein?

What are the health benefits of protein?

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So let’s talk about protein. First up, as a chef I must say the word protein is kind of annoying, as the term doesn’t give any romance to all the incredible plants, legumes and animals it refers to.

15 healthy ways to use eggs

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Creamy asparagus soup with a poached egg on toast

Absolutely lovely hot or cold

This silky-smooth asparagus soup is a delight with the crunch of the toast and gooey egg

At the same time, there are a lot of misconceptions around protein and its benefits, with some fad diets hailing it as the answer to everything. While protein is definitely an integral part of our diet, it does – like everything else – need to be eaten in the right amounts. I’m going to focus here on what protein does, what it actually is, how much we need, and what my beliefs around welfare and standards are when it comes to different protein sources.


Protein is mighty – think of it as the building blocks of our bodies. It is absolutely essential for the growth and repair of muscle tissue, as well as building hormones, enzymes that build and break down substances in our bodies, and antibodies in our immune systems. This list, as I’m sure you’ll recognise, is basically everything that’s important to how we grow, repair, feel, break down and absorb things, and how we fight disease and infections. Whether you’re a seasoned carnivore, a pescatarian, a veggie or a vegan, protein really is your best friend and should be enjoyed in the right way.


I think it’s important for me not to get too technical here, but basically, proteins are made up of a cocktail of 20 different amino acids. A lot are made in our body, but we have to get the rest from the food we eat.

Just like carbohydrates , not all protein sources are equal. Let me break it down:

  • Complete proteins – meat, fish, eggs, milk, cheese
  • Incomplete proteins – beans, nuts, seeds, lentils,cereals, quinoa, oats, peas, tofu, bread, flour, corn

That’s not to say that the complete sources are superior, they’re just different – think of them as a one-stop shop. What’s important is to eat a wide range of different proteins across the week, and that way you’ve got a really good chance of getting it right. You might have also heard the term ‘complementary proteins’. This refers to mixing up your incomplete protein sources with each other in order to build up your volume of amino acids – baked beans on toast or rice and peas are perfect examples of this, and as well as being a match made in heaven on the taste front, are great combos to give you a high amino acid level.


Generally, the optimal amount of protein to aim for is 45g a day for women aged 19–50 (which varies with factors such as pregnancy and breast-feeding), and 55g a day for men in the same age bracket. In the UK we usually get enough, but we do need to be mindful that we’re not having too much. About one-sixth of our balanced plate should be made up of protein.

Your balance across a week in terms of meat and fish consumption should generally be at least two portions of fish, one of which should be oily (such as salmon, trout or mackerel), then you want to split the rest of the week between meat-free, poultry and a little red meat.

Some diets advocate high protein consumption, particularly for weight control or building muscle mass, but this can have a whole cascade of negative effects, especially if combined with low carb intake. If you’re not an athlete, nor have been advised by a doctor to up your protein levels, excessive consumption isn’t a good idea – it can increase our risk of osteoporosis, too much red meat increases the risk of bowel cancer, and we can only metabolize a certain amount of protein anyway, so excrete the excess through our urine.


For me, there’s no point in eating meat unless it’s been raised well and the animal was at optimal health. Choosing grass-fed animals where possible, that are free to roam and haven’t lived in a stressful environment is essential – it makes total sense to me that what we put into our bodies should have lived a good life, to in turn give us goodness. It’s about quality over quantity, so please choose organic, free-range or higher-welfare meat and responsibly sourced fish whenever you can.

I’m aware – as journalists often mention – that it does cost more to trade up. This isn’t because anyone’s being ripped off, but normally because the animal has lived a better-quality, longer life. Remember that you can trade up to higher-welfare meat and still buy the cheaper cuts, such as chicken thighs and minced meat. With clever buying skills and a slight reduction in your overall meat consumption, which is no bad thing, you can afford to improve on quality – double the pleasure.

I feel even more passionate about organic or free-range eggs, and organic milk, yoghurt and butter – the trade-up cost is less, the welfare comparisons are dramatic and we use them a lot, so it makes sense.

For ideas on how to incorporate eggs into your diet, have a look through these healthy egg recipes!


Interestingly, these are looking really rather successful in health terms. Although meat and fish proteins are complete and robust in so many micronutrients, following a vegetarian or vegan diet just means you have to be a bit cleverer about your protein sources. Brilliant veggie options kick off with black beans, the highest source of bean protein, plus all the other beans, pulses, legumes, lentils, tofu, quinoa and chia. Vitamin B12, which is prolific in meat, can often be deficient in vegans. We need it to aid growth, for good digestion, to keep our nerves healthy, produce energy and maintain healthy blood cells. You can get it through supplements if you want, or by eating some forms of algae, so maybe supplements are looking good!

Everyday Super Food by Jamie Oliver is published by Penguin Random House ⓒ Jamie Oliver Enterprises Limited (2015 Everyday Super Food) Photographer: Jamie Oliver

Protein Shake Recipe: Homemade Sattu Shake To Fuel Up Your Protein Intake


Protein-rich flour made from powdered chana, Sattu is one of the most indigenous protein sources of India. First restricted to only a few states, Sattu is now in almost every grocery store. Sattu recently joined the list of superfoods and for good reason! It is the perfect ingredient to amp up your protein intake without breaking your bank. If budget-friendly protein options are what you're looking for, then Sattu is your holy grail. It is a powerhouse of nutrients and will energise you for a longer period of time.

Why Should You Be Consuming Sattu | Health Benefits Of Sattu:

Weight loss: Try this sattu share to rev up your protein intake

Sattu is high in fibre and, hence, packed with essential nutrients. It provides relief in summers by acting as a cooling agent and protecting us from heatstroke. It is high in fibre, and aids in digestion and maintaining cholesterol, but most importantly, for every 100 grams of Sattu, you will get a least 20 grams of protein. A high protein count means it will keep you full for a longer time so that you binge less on other fattening foods -- ultimately, helps in weight management. In short, this superfood is a gut-friendly, nutritious and protein-rich way to replenish your body and is quite helpful in weight loss.

Sattu Shake Recipe:

You can have this healthy drink any time in the day on an empty stomach. Make sure you consume it in a thin consistency so as not to upset your digestion due to its heavy ingredients. Sattu shake is extremely easy to make and is absolutely delicious. You can drink it on a daily basis to moderate your protein intake, after workouts to energise yourself and during summers to cool your body heat down. You can of course add it to your weight loss diet for better results.

How To Make Sattu Powder

Sattu is nothing but gram (chana) flour. If you are unable to find it In the market, you can just as easily whip up your own Sattu powder. Start off by roasting your chana in a pan. You may or may not remove the outer covering. Cool it completely and grind it into fine powder. That is literally what it takes!

The Ingredients Required To Make One Glass Of Sattu Protein Shake Are:

1 Tsp Roasted cumin powder

Add your Sattu powder in a glass with cumin powder and salt.

Put in your mint leaves and lemon juice for some additional taste.

Pour in your water, chilled or room temperature and give it in a nice whirl.

Just like that, you have your protein shake all ready to be consumed. Some people substitute the savoury Sattu drink for a sweet one using sugar or jaggery. You can even make a milkshake out of it if you fancy one. But the easiest and healthiest way to drink your protein is to drink it the savoury way. This drink is so nutritious that it is even called the more inexpensive version of Whey Protein Shakes.

How do I make my own protein bars?

They’re both free from gluten and can be suitable for vegans. Containing protein, fibre and omega 3 healthy fats, perfect post-workout snack.

Delicious nutty protein bars

  • 135g of gluten-free oats
  • 4 tablespoons of honey (switch to maple syrup for a vegan alternative)
  • 115g of whole almonds
  • 80g of peanuts
  • 60g of sunflower seeds
  • 80g of walnut halves
  • 70g of sultanas
  • 270g of 100% almond butter
  • pinch of salt
  1. Combine all the dry ingredients in a large mixing bowl
  2. In a separate bowl, mix together the honey (switch to maple syrup for a vegan alternative), almond butter and water into a smooth paste
  3. Pour the mixed wet ingredients into the dry ingredients and stir well till fully combined
  4. Line a square baking tray (approximately 8" x 10") with greaseproof paper, and pour in the mixture
  5. Press the mixture down firmly to create an even slab in the baking tray
  6. Place the tray in the freezer for 1 hour
  7. Remove the tray from freezer, lift out the large slab and cut into 16 equal rectangular bars

Store the bars in an airtight container or zip lock bag to preserve freshness

Nutritional information:

Healthy choco protein bars

Ingredients - Makes 16 bars

  • 80g of gluten-free oats
  • 30g of raw cocao powder
  • 80g of ground flaxseed
  • 4 tablespoons of maple syrup
  • 240g of 100% peanut butter
  • 60g of chocolate protein powder
  • 90ml of almond milk
  1. Line a rectangle baking tray (8" x 10" approximately) with parchment paper
  2. Mix together all the dry ingredients in a large mixing bowl
  3. In a separate bowl, mix together the wet ingredients (almond milk, maple syrup, almond milk) till fully combined
  4. Add the wet ingredients to the dry ingredients and stir thoroughly to form a smooth dough consistency
  5. Spread the dough into the lined baking tray and creating a smooth even layer
  6. Place the tray in the freezer for approximately 45 minutes
  7. Remove the tray from the freezer and slice into 16 even bars

Store in an airtight container to preserve freshness

Nutritional information:

Per bar
Energy (Kcal) 177kcal
Fat Of which saturates 11g 1.3g
Carbohydrates 8g
Of which sugars 3.8g
Fibre 4g
Protein 8.5g
Salt 0.03g

These 4 recipes featuring hemp offer the perfect balance between health and taste

The world of nutrition is abuzz with the benefits of hemp. Have you heard all about it? Also called industrial hemp, this plant is known to benefit both the body and the mind. Its seeds are widely used in a variety of dishes, in order to make it healthy. They can either be eaten whole or without the hull. Moreover, its flour can also be used as an alternative to whole wheat or maida .

So, why is hemp preferred today? That’s because it is a powerhouse of vitamins, minerals and nutrients. It also acts as an antioxidant, helping reduce free radicals that can cause cell damage in your body. Not only does it reduce the risk of heart disease, but also PMS symptoms, improved digestion, and more.

Without further ado, let’s learn some recipes that use hemp, and are a perfect balance of health and taste. Let’s go!

1. Hemp chutney with onion pakoras

Onion pakoras are basically onion fritters made with gram flour ( besan) . You can even make these with chickpea flour, if you want to make it more h ealthy. Hemp seed chutney aka bhang ki chutney is a signature recipe, part of Uttarakhand’s cuisine. Hemp seeds aka bhang is often called a superfood, because of its nutrition profile. They help in improving digestion and metabolism. Moreover, they are rich in omega-3 and omega-6 fatty acids that promote cardiovascular health.

This superb combination is perfect to consume on breezy evenings.

Who knew hemp seeds would be so high on zinc quotient! Image courtesy: Shutterstock

Ingredients for onion pakoras

  • 2 onions, thinly sliced
  • 1 inch ginger, finely chopped
  • 2 green chillies, finely chopped
  • few curry leaves, chopped
  • 2 tbsp coriander leaves, finely chopped
  • ¼ tsp turmeric
  • ½ tsp kashmiri red chilli powder / lal mirch powder
  • pinch of hing / asafoetida
  • ¼ tsp ajwain / caraway seeds
  • 1 cup besan / gram flour
  • 2 tbsp rice flour
  • ½ tsp salt
  • oil for deep frying

1. Firstly, in a large mixing bowl, take two thinly-sliced onions.
2. Add one inch ginger, two green chillies, few curry leaves, two tablespoons coriander leaves, one-fourth teaspoon turmeric, half a teaspoon chilli powder, half a teaspoon ajwain and pinch of hing.
3. Additionally, add one cup besan, two tablespoon rice flour and half a teaspoon salt.
4. Combine well, making sure to squeeze onions well.
5. Without adding any water, squeeze out the onions till the moisture is released.
6. Combine well until a dough is formed. If onions do not release water, then sprinkle a few drops of water.
7. Take the dough, shape into a ball, and drop it in hot oil.
8. Fry on medium flame, until the pakora turns crispy and golden brown.
9. Finally, drain the oil, and serve onion pakora with tomato sauce and chai.

Ingredients for bhang ki chutney:

  • ½ cup hemp seeds
  • 1 cup cilantro leaves
  • 3-4 green chillies
  • 10-12 cloves garlic
  • 2 tsp lemon juice (or as required)
  • Salt, as per your taste
  • ½ tsp black salt
  • 1 tsp cumin powder

1. Heat a pan and dry roast hemp seeds in it, till they are fragrant and start crackling. Keep the flame low, while roasting the hemp seeds, else they will burn.
2.Allow them to cool down a bit and then grind them well using an electric grinder.
3. Add peeled garlic cloves, green chilies, cilantro leaves and little water to it. For a more prominent flavor of cilantro, use its stem also along with the leaves, as they are rich in flavor and aroma. Grind them to a smooth paste.
4. Add salt, lemon juice and cumin powder in it and mix well.
5. Add black salt and mix well.
6. Pulse the grinder again for 10 seconds to mix them all.
7.Bhang ki chutney is ready to serve. You can enjoy it with pakore, bhajiye or even with poori or paratha. It will taste best in either way.

Sprinkle some hemp on those toasties for its benefits. Image courtesy: Shutterstock

2. Hemp mango lassi

In India, bhang lassi is a ceremonial drink, a cannabis concoction purported to be a favourite of lord Shiva.

Mangoes contain antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate. All these properties protect our body against breast cancer, colon cancer, prostate cancer and leukaemia.

Hemp mango lassi is not just delicious, but a very healthy drink that is filled with antioxidants and high amounts of protein, with essential omega-3 fatty acids.

  • ½ cup yogurt
  • 3 medium mangoes, sliced and peeled
  • 4 tbsp milk
  • 2 tbsp hemp seeds
  • ½ cup ice
  • ½ tbsp cardamom seeds (optional)
  • Roasted, shelled pistachios and edible flowers (for garnishing)
  • A pinch of salt

Put all the ingredients into a blender and blend for two minutes, pour into a glass, garnish with mint leaves and serve. The lassi can be refrigerated for up to 24 hours.

3. Hemp seed energy balls

These energy balls do not just look great, but taste really good the chocolate has much to do with it. But you need to ensure you keep it healthy by selecting unsweetened cocoa. This helps you to indulge in it guilt-free.

The fibre content of these energy balls is pretty high, largely due to the oats and the hemp seeds. Whether you’re hungry or not, these lip-smacking seed balls can be your go-to food, since they are protein-packed and keep away those pesky hunger pangs.

Hemp seeds are incredibly nutritious. It is rich in fibre, proteins, vitamins and amino acids, plus there are various other health benefits of its consumption.

  • 1 cup of quick oats
  • ½ cup of hemp seeds
  • 1 cup of peanut butter
  • 1/3 cup of maple syrup
  • 1 tsp of vanilla
  • ¼ cup of cocoa powder
  • ¼ tsp of sea salt
  • ¼ cup of dark chocolate chips
  • In a large mixing bowl, combine the oats and hemp seeds, and set aside.
  • In a small saucepan, melt the maple syrup and peanut butter on medium-low heat. Once it is well-blended, stir in the vanilla, the salt, and then the cocoa powder.
  • Add the peanut butter mixture to the oats/hemp seeds and blend together really well.
  • Keep the bowl in the fridge for five minutes to cool it down, then add the chocolate chips. This ensures that the mixture does not melt and the chocolate chips remain whole.
  • Stir in the chips and blend again.
  • Roll the dough into golf-sized balls wet your hands every now and then to mould the balls. Put them in the freezer to firm up for an hour or so.
  • Serve!
4. Oatmeal chocolate chip cookies with hemp seeds

These are protein-packed cookies with just enough sweetness, and a wonderful combination of healthy seeds. Long recognized as an excellent source of nutrition and energy, hemp foods are rich in fibre, proteins, vitamins and amino acids. Hemp contains omega-3 and omega-6 fatty acids that help in restoring skin elasticity.

  • ½ cup peanut butter
  • ½ cup coconut oil
  • 1½ cups brown sugar packed
  • 2 tsp vanilla
  • 1tbsp cornstarch
  • 3 tbsp soy milk or water, cold
  • 1 tsp apple cider vinegar
  • 1 cup oatmeal
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ½ teaspoon salt
  • 1 tbsp chia seed
  • 1 tbsp hemp seeds
  • 1 cup chocolate chips dairy-free

1.Heat your oven to 350 degrees fahrenheit.
2. In a large bowl, combine the peanut butter, coconut oil, sugar, and vanilla.
3. In a separate small bowl, combine the ground flax seed, corn starch, and soy milk (or water).
4. The cornstarch sometimes gets a little clumpy. Stir it up a bit to keep that from happening. Then add the vinegar, let it sit for just a second or two, and pour it into the peanut butter mixture. Stir well.
5. In a separate bowl, mix the dry ingredients: flour, oatmeal, baking soda, baking powder, and salt. Stir until combined. Add the chia and hemp seeds, and give the dry ingredients another little stir.
6. Now, stir together the dry and the wet ingredients. If the mixture seems a little bit too dry, feel free to add another tablespoon of soy milk (or water). Next, add the chocolate chips and stir everything one last time.
7. Make one to one-and-a-half-inch balls and place them on a baking pan. Bake anywhere from 10 – 12 minutes depending on your desired crunchiness.

Health Benefits of Artichokes

1. They're Nutrient-Packed

One large artichoke has just 75 calories yet it manages to be a good source (provides 10 percent or more of the Daily Value) of iron, potassium, phosphorus, manganese, thiamin, niacin and choline.

The vegetable provides 20 percent or more of your daily needs of vitamins C and K, folate, magnesium and copper.

2. They're Loaded With Fiber and Protein

Vegetables in general are known to be a good source of fiber but you'd be hard-pressed to find one ranking as high as artichokes.

In fact, they tie with lima beans as the most fiber-filled veggies (by weight), according to the USDA. One large artichoke has almost 9 grams of fiber!

Surprisingly, they also contain protein, which is pretty rare for vegetables. The same serving of one large artichoke provides 5 grams of protein.

3. They're a Source of Prebiotics

Probiotics are the healthy bacteria that live in our guts and prebiotics act as fuel to help the probiotics flourish.

Artichokes, along with other foods like bananas, tomatoes and onion are a natural source of prebiotics, specifically fructooligosaccharides (FOS) and inulin, as explained by the Canadian Society for Intestinal Research.

4. They Pack Antioxidants

A January 2010 study in Nutrition Journal assessed the antioxidant contents of fruits and vegetables and found that artichokes, along with dried plums, dried apricots and curly kale ranked as some of the highest in antioxidant capacity.

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Audrey is a summer intern for SmoothieBox working in the marketing and social media department. She is a rising junior at Elon University with a marketing major and strong passion for health, wellness and fitness! In her free time you can find her going for a run or at the beach with friends.


  • 1 (5 oz.) 1 (140 g) red bell pepper red bell peppers
  • 1 (18 oz.) 1 (500 g) eggplant
  • 1 (4 oz.) 1 (110 g) yellow onion yellow onions
  • 4 4 garlic clove garlic cloves (optional)
  • 2 tbsp 2 tbsp olive oil
  • coarse salt to taste
  • 6½ oz. 180 g tuna in water drained
  • 3½ oz. (1¼ cups) 100 g (300 ml) shredded Parmesan cheese
  • 1 tbsp 1 tbsp ground psyllium husk powder
  • 2 2 large egg large eggs
  • 1 pinch 1 pinch salt
  • 1 tsp 1 tsp dried oregano (optional)
  • 1 tsp 1 tsp garlic powder (optional)

Optimized macros for effective and healthy weight lossRead more

By Andrea Denolle , photo by Lenka Selinger

Besides being tested by the original recipe creator, this recipe has also been tested and quality approved by our test kitchen.


Instructions are for 2 servings. Please modify as needed.

Roasted vegetables (escalivada)

Crust (coca)



Eat the "coca" with a delicious green salad.

You can eat this "coca" cold or hot. Store it in the fridge for up to two days.

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Try our keto and low-carb meal plans for free!

With Diet Doctor’s time-saving meal plan tool you can create your own meal plans from scratch – or customize one of our 200+ themed meal plans. Not a member yet? Try it out 1 month for free.

Get started with our free 2-week keto challenge

Do you want weight loss without hunger, vibrant health or diabetes reversal on low carb? Then this simple and delicious challenge is for you. All you need to buy is real food. Everything else is for free.

Want to learn more about low carb and keto?

Guide A low-carb high-fat (LCHF) or keto diet means that you eat fewer carbohydrates and a higher proportion of fat. Here you can learn all about it and how to use it to reach your personal health goals.

Plant-based protein can help you feel and look younger.


If you want help feeling like you're in your twenties when you're well into your sixties, adopt a diet that's filled with more plant protein than animal protein. "A plant-based diet can help prevent disease, nagging symptoms, and even aging," Berghoff says. When you're filling your body with wholesome protein choices, it helps you stay younger for longer—something shown by those living in Blue Zones. It also helps you look younger. In one PLOS One study, in particular, researchers found healthy, glowing skin was linked to higher intakes of plant foods.

10 Desserts For People Who Live and Die For Protein Powder

Along with carbohydrates and fats, protein is another macronutrient that is a necessity in our diet. Protein is most commonly known for helping to build and maintain muscles, but it can also help your hair and nails, repair tissues, provide energy, and keep your immune system in check.

However, even with all of the various benefits of a protein-rich diet, majority of people do not consume enough of it in their everyday diets. When most people think of protein, they think of your basics of meat, beans, eggs and nuts. In addition to these sources, an easily accessible and sweet source of this nutrient is protein powder.

Protein powder is most commonly associated with bland and boring shakes, but did you know you could bake with it too? As both a dietetics major and as a girl who can't go a day without desserts, I can assure you that these recipes are sure to curb a sweet tooth while helping your health.

#SpoonTip: These recipes can be used with any brand of protein powder. However, the best results are seen using whey protein.

Nutrition Facts

One of the things that people often consider when shopping for protein supplements is whether or not they are considered complete protein sources. The complete protein definition includes any food or supplement that contains all nine of the essential amino acids, which are the types of amino acids that your body is unable to produce and must obtain from food sources.

Because of the varied types of soy and the confusion often surrounding protein powders, there tends to be a lot of different opinions about the assortment of amino acids in different types of proteins and what is necessary. Many people think that soy is the only vegetable-based protein with a complete amino acid profile, but that’s not the case.

Hemp protein powder is also considered a complete protein, while brown rice protein also sports a complete load of amino acids but is a bit low in lysine in comparison to whey protein or casein protein.

Pea protein has a nearly complete profile, although there are a couple of nonessential and conditional amino acids missing. Does that mean you should write off pea protein altogether? Absolutely not!

That’s one big reason it’s important to switch it up when it comes to protein powders and include a good variety in your routine.

And remember — it’s OK to use a protein powder that doesn’t have every single amino acid. If you eat organic superfoods as a daily part of your routine, you should consume a full load of amino acids like glutamine and complete protein foods every day through your diet anyway.

One great reason to consider pea protein in your typical rotation is that it contains about five more grams of protein per serving than whey protein, so it really can be great for building muscle, burning fat and boosting heart health.

Plus, take a look at the peas nutrition facts, and it’s easy to see why pea protein powder is so nutritious. Each serving of pea nutrition packs in a low amount of peas calories but is high in protein and fiber as well as several important micronutrients.

A single scoop of pea protein powder, which is about 33 grams, contains approximately:

  • 120 calories
  • 1 gram carbohydrate
  • 24 grams protein
  • 2 grams fat
  • 8 milligrams iron (45 percent DV)
  • 330 milligrams sodium (14 percent DV)
  • 43 milligrams calcium (4 percent DV)
  • 83 milligrams potassium (2 percent DV)

Calcium isn't the only nutrient that keeps your bones strong&mdashthink about opting for vitamin K-rich cucumbers more often as well. A study from the journal PLos Medicine found that postmenopausal women who took five milligrams of vitamin K every day for two years experienced 50 percent fewer fractures than the control group. Because vitamin K helps clot blood, however, talk to your doc before any sudden increase in cucumber intake if you&rsquore taking any blood thinners.

Cucumbers have a neutral flavor, so they work really well in a number of dishes, or as a simple snack. Ready to add more cucumber to your diet? Try these recipes that incorporate cucumber:

Healthy Asian Crab Avocado Spiralized Cucumber Salad

This filling salad blends decadent seafood and sweet plum for an unforgettable meal.

Per serving: 241 calories, 11 g fat (1 g saturated), 19 g carbs, 529 mg sodium, 9 g sugar, 5 g fiber, 20 g protein

Cold Cucumber Soup

Cucumbers thrive best in their natural habitat, i.e.: nearly ice-cold with fragrant seasonings like garlic and basil and healthy fats like almonds to help absorb the nutrients.

Per serving: 49 calories, 1 g fat (0 g saturated), 11 g carbs, 159 mg sodium, 6 g sugar, 2 g fiber, 1 g protein

Cucumber Sushi Rolls

Don&rsquot let all that white rice weigh you down (and make you sleepy!). Instead, stay energized with a cucumber-based sushi roll that still satisfies every take-out craving.

Per serving: 207 calories, 5.5 g fat (1 g saturated), 11 g carbs, 37 mg sodium, 6 g sugar, 4 g fiber, 5 g protein