How can I lose weight fast

 








How Many Calories Should You Eat per Day to Lose Weight?

The answer to this question depends on numerous factors, including your age, height, current weight, activity level, and metabolic health, among several others.

When trying to lose weight, a general rule of thumb is to reduce your calorie intake to 500 fewer calories than your body needs to maintain your current weight. This will help you lose about 1 pound (0.45 kg) of body weight per week.

Below are average calorie ranges that consider these factors (4Trusted Source).

Women

The average, moderately active woman between the ages of 26–50 needs to eat about 2,000 calories per day to maintain her weight and 1,500 calories per day to lose 1 pound (0.45 kg) of weight per week.

Women who are active and walk more than 3 miles per day will need to consume 2,200 calories or more daily to maintain their weight and at least 1,700 calories to lose 1 pound (0.45 kg) of weight per week.

Young women in their early 20s have higher calorie needs. They require about 2,200 calories per day to maintain their weight.

Women over age 50 generally require fewer calories. The average moderately active woman over 50 needs about 1,800 calories per day to maintain her weight and 1,300 calories per day to lose 1 pound (0.45 kg) per week.

These estimates do not apply to women who are pregnant or breastfeeding, as they have significantly higher calorie needs.

Men

The average, moderately active man between the ages of 26–45 needs 2,600 calories per day to maintain his weight and 2,100 calories per day to lose 1 (0.45 kg) pound per week.

Active men who walk more than 3 miles per day may require 2,800–3,000 calories per day to maintain their weight and 2,300–2,500 calories per day to lose 1 pound (0.45 kg) of weight per week.

Young men ages 19–25 have higher energy needs. They require an average of 2,800 calories per day to maintain their weight and up to 3,000 if they’re active. To lose 1 pound (0.45 kg) per week, moderately active young men should consume 2,300–2,500 calories daily.

Energy needs decrease as men age. Between the ages of 46–65, moderately active men need an average of 2,400 calories per day. After 66 years, the average man’s calorie needs decrease to about 2,200 calories per day.

Children

Children have widely varying calorie needs based on their age, size, and activity level.

Whereas the average toddler requires 1,200–1,400 calories per day, the average moderately active teenager requires 2,000–2,800 calories per day. Active teenage boys require even more.

Children who are growing and developing normally and engage in regular physical activity usually don’t need to count calories. When they’re provided with a range of healthy options to eat, most moderately active kids naturally eat the amount of food their body requires.

A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body burns each day.

Calories are simply a measure of energy. To gain weight, you need to consume more calories than you expend. Conversely, you lose weight if you use more calories than you consume.

That said, cutting calories without considering which foods you eat is usually not a sustainable way to lose weight. For example, choosing more nutrient-dense foods will benefit your health more than opting for nutrient-poor ones.

Though it works for some people, most end up hungry and eventually revert to their old habits.

For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.

The following evidence-based eating and lifestyle changes have been shown to help people lose weight.

1. Eat more protein

When it comes to losing weight, protein is the king of nutrients.

Adding protein to your diet is a simple, effective way to lose weight with minimal effort.

Studies show that protein both increases your metabolic rate and helps curb your appetite (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

Because protein requires energy to metabolize, a high protein diet can increase the number of calories you burn by 80–100 calories per day (7Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).

Eating protein helps you stay fuller longer and may help you consume fewer calories throughout the day. One older study showed that people who ate 30% of calories from protein ate 441 fewer calories per day (12Trusted Source).

In other words, you can increase the number of calories you burn and decrease the number of calories you consume simply by adding protein to your diet. Protein can also help fight cravings.

In one 2011 study, consuming 25% of daily calories from protein reduced obsessive thoughts about food by 60%, as well as the desire to snack late at night by 50% (13Trusted Source).

If you want to lose weight sustainably and with minimal effort, consider increasing your protein intake.

It may not only help you lose weight but also prevent or reduce weight regain (14Trusted Source, 15Trusted Source, 16Trusted Source).

2. Avoid sugary soft drinks and fruit juices

Another relatively easy change you can make is to eliminate liquid sugar calories from your diet.

This includes sodas, fruit juices, chocolate milk, and other beverages with added sugar.

Your brain doesn’t register liquid calories in the same way it registers solid calories.

For this reason, drinking sugary soda doesn’t make your brain automatically compensate by having you eat smaller amounts of other things instead (17Trusted Source, 18Trusted Source).

Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, with one study in children showing a 60% increased risk for each daily serving of a sugar-sweetened beverage (19Trusted Source, 20Trusted Source).

The harmful effects of sugar go beyond weight gain. It can have negative effects on metabolic health and raise your risk of many diseases (21Trusted Source).

Eating fruit, which also contains fiber and other important nutrients, isn’t associated with the same negative effects as drinking fruit juice or other sweetened beverages. However, eating large amounts of added sugar and sugary drinks can harm your health in a variety of ways.

There’s no physiological need for these beverages, and the long-term benefits of avoiding them can be enormous.

3. Drink more water

One very simple trick to increase weight loss is to drink more water.

Studies have suggested drinking water can increase the number of calories you burn for up to 90 minutes (22Trusted Source, 23Trusted Source).

Drinking about eight, 8-ounce glasses (2 liters) of water per day may make you burn about 96 more calories.

However, recent studies suggest drinking water may not increase the number of calories you burn (24Trusted Source).

The timing of when you drink water may be even more important. Drinking water immediately before meals may help reduce hunger and make you eat fewer calories (25Trusted Source).

In one 12-week study, drinking 17 ounces (0.5 liters) of water half an hour before meals made people lose 44% more weight (26Trusted Source).

When combined with a healthy diet, drinking more water, especially before meals, appears to be helpful if you need to lose weight.

Drinking caffeinated beverages, such as coffee and green tea, may also boost metabolism slightly, at least in the short term. Doing so is associated with losing weight and keeping it off (27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).

4. Exercise and lift weights

When you eat fewer calories, your body compensates by saving energy, making you burn fewer calories.

This is why long-term calorie restriction can significantly reduce your metabolism.

Plus, it can lead to a loss of muscle mass. Muscle is metabolically active, so this can reduce your metabolism even further.

The only proven strategy to prevent this effect is to exert your muscles by lifting weights.

This has been repeatedly shown to prevent muscle loss and stop your metabolism from slowing during long-term calorie restriction (31Trusted Source).

When trying to lose weight, it’s important to maintain or strengthen your muscles in addition to losing fat.

If you can’t get to a gym, consider doing bodyweight exercises, such as pushups, squats, and situps, at home.

Doing some cardio, including walking, swimming, or jogging, can also be important — not necessarily for weight loss but for optimal health and general well-being.

What’s more, exercise has a variety of other benefits that go beyond weight loss, such as increased longevity and energy levels, a lower risk of disease, and simply feeling better every day (32Trusted Source, 33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source).

5. Reduce your refined carb intake

Cutting carbs is a very effective way to lose weight, as it reduces appetite and makes you eat fewer calories (37Trusted Source, 38Trusted Source).

Studies have shown that eating a low carb diet until fullness can make you lose about two to three times more weight than a calorie-restricted, low fat diet (38Trusted Source, 39Trusted Source).

What’s more, low carb diets have many other benefits for health, especially for people with type 2 diabetes or metabolic syndrome (40Trusted Source, 41Trusted Source).

Yet, you don’t have to go low carb. Simply ensure that you eat quality, fiber-rich carb sources, focusing on whole, single-ingredient foods.

If you stick to whole foods, the exact composition of your diet becomes less important.

Many websites and apps can help you track your calorie intake.

Try using a calorie counter for at least a few days to see how many calories, carbs, protein, fat, fiber, vitamins, and minerals you’re actually eating.

Seeing the numbers like this can often be eye-opening.

How many calories you need per day depends on whether you want to maintain, lose, or gain weight, as well as various other factors, such as your gender, age, height, current weight, activity level, and metabolic health.

Reducing calories does not mean starving yourself. A few simple dietary and lifestyle changes, including exercising, properly hydrating, and increasing your protein intake, can help you lose weight and feel satisfied.

17 Healthy Lunch Ideas for Weight Loss

Eating balanced lunches that include vegetables, a lean protein source, and other health-promoting foods can aid weight loss.

We understand that having a healthy lunch is not always easy, especially if you’re busy at work or on the go during the day.

That’s why it’s important to have a list of go-to lunch ideas on hand. This way, you can stay prepared and avoid skipping meals or relying on fast food and other less healthy options.

Here are 17 healthy lunch ideas for weight loss, including choices for plant-based, low carb, diabetes-friendly, and paleo diets.

Plant foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds, are full of fiber and beneficial nutrients. They tend to be filling, and many of them are lower in calories than certain animal products and highly processed foods.

Thus, plant-based diets like vegan or vegetarian diets have been associated with weight loss in some people (1Trusted Source).

1. Lentil soup

Soups are an ideal plant-based lunch option, as you can make them ahead of time and reheat them for a quick meal.

This lentil soup recipe is a complete meal in one bowl. It’s loaded with ingredients that are good to eat when you’re trying to lose weight.

Lentils provide filling protein and carbs while the veggies contribute additional fiber. Plus, lentils are a good source of iron, an important nutrient for blood health that some plant-based eaters may lack in their diets (2Trusted Source).

2. Garden veggie chickpea salad sandwiches

Chickpeas are a versatile vegetarian protein. Some research suggests that chickpeas aid weight management, likely due to the vitamins, minerals, fiber, and variety of beneficial compounds they contain (3Trusted Source).

The texture of chickpeas makes them very easy to smash with a fork to create a chickpea “salad” filling for sandwiches — the perfect lunch food.

This recipe for garden veggie chickpea salad sandwiches is a delicious lunch option if you’re trying to lose weight and eat a plant-based diet. If you follow a vegan diet, swap out the mayo for a vegan substitute.

3. Spicy peanut tofu Buddha bowls

Tofu is a soy-based complete protein, meaning it contains all of the essential amino acids that humans need to get from foods. It’s also a source of isoflavones, which are compounds that may protect against heart disease (4Trusted Source).

Some people shy away from tofu if they don’t know how to cook it or don’t like the texture, but preparing tofu that’s crispy and delicious is easy to do at home.

Try these tofu Buddha bowls for lunch. They’re made with crispy tofu, brown rice, veggies, and a spicy peanut dressing.

4. Veggie wraps

A healthy wrap is a great lunch choice, especially if you need something that you can make ahead of time to eat at your desk or in between meetings.

Fortunately, it’s really easy to make plant-based wraps. To ensure that they’re filling, delicious, and help you lose weight, choose whole wheat wraps (or use lettuce) and add a protein source, healthy sauce or spread, and plenty of vegetables.

This veggie wraps recipe uses whole wheat tortillas, hummus, carrots, cucumbers, and other veggies. The edamame and hummus provide protein, while the avocado contributes healthy fats that help you feel full.

5. Quinoa and black bean stuffed sweet potatoes

Sweet potatoes make a great base for plant-based lunches. They provide energizing carbs, plenty of fiber, and the pigment beta carotene, which can help you meet your needs for vitamin A to help support your immune system (5Trusted Source).

Plus, stuffed sweet potatoes can be packed up to enjoy at the office or put together quickly if you work from home. Bake the sweet potatoes and prep the filling in advance, then store them in containers in the fridge. Assemble the potatoes and reheat them when you’re ready to eat.

This recipe for stuffed sweet potatoes uses Southwest seasonings and offers tips for vegan topping alternatives if needed.

6. Cauliflower rice bowls

Replacing regular rice with cauliflower rice is one way to cut back on your carb intake at lunchtime, especially if you eat burrito bowls or other dishes that typically contain rice.

Using cauliflower not only lowers the carb content of the meal but also provides a ton of vitamin C. This water-soluble nutrient is important for skin health, wound healing, and many other body functions (7).

Follow this recipe for cauliflower rice bowls for a low carb version of a burrito bowl.

7. Tuna egg salad stuffed peppers

Tuna and eggs are two affordable, high protein foods that will keep you full long after lunch.

In fact, eating eggs instead of a higher carb meal may help reduce hunger and the number of calories you consume later in the day, which can help promote weight loss (8Trusted Source).

While egg and tuna salads are usually served on bread, you can stuff them into bell peppers for a low carb meal instead. Check out this easy recipe for tuna egg salad stuffed bell peppers.

8. Zucchini noodle stir-fry with chicken

This zucchini noodle stir-fry is a delicious choice to make for lunch if you’re watching your carb intake and trying to lose weight.

Zucchini noodles, or “zoodles,” resemble regular noodles but are lower in carbs. The zucchini packs fiber and micronutrients, while the chicken contributes protein to this dish.

Chicken is an excellent lean protein to eat when you’re trying to lose weight. In fact, eating chicken with a vegetable-rich diet is linked to a reduced risk of developing overweight and obesity (9Trusted Source).

9. Low carb eggplant pizza

Eating more non-starchy vegetables like eggplant, often helps people lose weight. Eggplant is low in calories but high in fiber.

Using it in place of pizza crust is a great way to enjoy the flavors of pizza without consuming too many refined carbs at lunch.

Good plant-based, low carb options can be hard to find, as low carb eating often includes animal products — another great reason to keep this recipe on hand.

If you work from home or have a little time for lunch meal prep, give this easy recipe for low carb eggplant pizza a try. The recipe provides options to add more protein if you’d like.

10. Mediterranean Cobb salad

Cobb salads typically include lettuce, bacon, eggs, avocados, and a creamy dressing. They’re very filling and low in carbs, making them a good lunch option for weight loss.

This Mediterranean-inspired Cobb salad is heavy on the veggies and uses a homemade yogurt dressing instead of mayo-based dressing or store-bought ranch.

Plus, many of the ingredients offer health benefits. Eggs are rich in protein and antioxidant compounds that promote eye health, while avocados and tomatoes contribute a boost of heart-healthy nutrients like unsaturated fats and lycopene (10Trusted Source, 11Trusted Source, 12Trusted Source).

11–13. Diabetes-friendly lunches for weight loss

If you have overweight or obesity and diabetes, a healthcare professional may have advised you to lose weight to improve or help manage your condition.

Eating a healthy diet and maintaining a healthy weight are both important for good blood sugar regulation (13Trusted Source).

Many people with diabetes pay attention to their carb intake at meals, as carbs can increase blood sugar levels. They may limit overall carbs or try to keep the number of carbs consistent at each meal.

11. Avocado toast with cottage cheese and tomatoes

A diabetes-friendly lunch resembles a balanced plate, containing fiber from non-starchy vegetables and complex carbs, protein, and healthy fat.

Pairing carbs with these other macronutrients is key to preventing your blood sugar from spiking, helping maintain good blood sugar and energy levels throughout the day (14Trusted Source).

Avocado toast on whole grain bread can be a great base for this type of lunch. This diabetes-friendly version features protein-packed cottage cheese and fresh tomatoes to complete the meal.

12. Lemon chicken quinoa salad

Salads made with a base of whole grains make healthy lunches that are easy to pack up for work.

Though quinoa is technically a pseudocereal, it’s often grouped with whole grains since it’s nutritionally similar and has a high fiber content.

It’s also a source of protein, vitamins, and minerals, making it a good food to add to meals for weight loss and blood sugar management (15Trusted Source).

This quinoa salad gets additional protein from chicken, includes tons of non-starchy veggies, and has plenty of flavor from lemon juice and parsley.

13. Black bean soup

Black beans are a high fiber, high protein food. Eating them can help people with diabetes who are trying to lose weight.

They’re also a good source of folate, a B vitamin that’s necessary for healthy blood cells and fetal development (16Trusted Source, 17Trusted Source).

Making a soup with black beans is an easy and affordable lunch option. This black bean soup recipe uses veggies, canned black beans, and lots of seasonings.

A Paleolithic (paleo) diet emphasizes vegetables, fruits, animal proteins, nuts, seeds, and healthy fats while eliminating sugar, grains, beans and legumes, most dairy, vegetable oils, and alcohol. It’s intended to resemble the diet of hunter-gatherers.

Since the paleo diet includes lots of nutritious foods and limits foods that may contribute to weight gain, some people find it useful for weight loss.

It may also have other beneficial effects on health, such as improving blood sugar and reducing blood pressure (18Trusted Source).

14. Egg roll in a bowl

If you love the taste of takeout egg rolls, you can easily mimic the flavors by making a deconstructed version for lunch.

Plus, eggs roll bowls can be made with filling, lean protein like ground turkey or chicken. They’re also usually loaded with cabbage, a rich source of vitamin K.

Vitamin K is a fat-soluble nutrient that’s essential for proper blood clotting (19Trusted Source, 20Trusted Source).

This egg roll in a bowl recipe is a healthier twist on a takeout favorite and is suitable for those following a paleo diet and wanting to lose weight.

15. Paleo Greek meatballs with tzatziki sauce

16. Paleo chicken curry

Chicken curry is made with a variety of seasonings that may provide health benefits. For example, turmeric has anti-inflammatory compounds that help protect against disease development (22Trusted Source).

A paleo version of chicken curry made with cauliflower rice instead of white rice is a healthy lunch option for weight loss.

This chicken curry recipe is suitable for a paleo diet and features flavorful spices and filling ingredients like coconut milk and veggies.

17. Hearty hamburger soup

Satisfy your craving for a lunchtime hamburger with a paleo soup that has the same flavors and is better for weight loss.

This easy recipe for hearty hamburger soup combines pantry staples, ground beef, and seasonings into one delicious meal.

Plus, the recipe calls for tomatoes and tomato paste. They’re a source of potassium, a mineral that’s involved in healthy blood pressure regulation, so eating tomatoes may help boost heart health (23Trusted Source).

20 Paleo Work-Friendly Lunch Recipes

A good ol’ sandwich for lunch? Not if you’re eating paleo! The grain-free paleo diet is based on the human diet from over 10,000 years ago. This means foods that can be hunted or found straight off the tree or vine (no processed snacks here). So what is a paleo-friendly person on their lunch break to do? Here are 20 fantastic, healthy options that will have your non-paleo co-workers kale-green with envy.

A chicken salad sandwich sounds great for lunch, but the sandwich part is out of the question if you’re eating paleo. This recipe for a healthy alternative adds a fiber boost in the form of diced vegetables, like radishes and cabbage. If you pack along four or five large butter lettuce leaves, you can leave your fork at home and scoop up the chicken with them.

A “good” lunch food is often defined by its ease of handling. That’s why sandwiches (and pizza slices) make popular midday meals. This recipe is every bit as easy to manage as a sandwich, and far more delicious than some cold meat stuffed between two slices of bread. Portabella mushroomsTrusted Source provide iron, magnesium, and zinc. Two slices of tomato and a few sweet potato chips could provide more than half the recommended intake of vitamin ATrusted Source — people 14 years old and older need an average of 700 to 900 microgramsTrusted Source a day.

Here’s a recipe that plays on Thai cuisine’s marriage of sweet and salty flavors, but in a purely paleo, sugar-free way. Microwave for a hot lunch, or enjoy it cold, as you would a meat-based salad. PorkTrusted Source is a fatty meat, although the fat content varies by cut. Be sure to choose a lean cut, which will get you a good amount of protein, as well as vitamin B12, which supports nerve health.

Say hello to paleo and goodbye to stuffed sandwiches, right? Not so fast. Here’s an Italian roll-up with everything you love about a footlong. Vary the amount of greens in the middle of the roll as much as you like — the more you use, the more fiber. Substitute traditional mayo for the paleo-friendly version included in this recipe, or try pesto or hummus.

You don’t need a dairy ingredient like sour cream to make chicken salad delicious. This recipe uses avocados to achieve the creamy consistency of traditional chicken salad. With generous amounts of chicken, this salad also provides you with about 27 grams of protein a serving.

Top tip: To add some fiber, serve it cupped in raw kale or collards, or in endive leaves.

Salad nicoise (the c is pronounced like an s) is a dietary staple for those lucky few who get to live in the South of France. This recipe combines the natural bounty of the region – fresh vegetables, brined olives and capers, fish, and eggs – with a mouthwatering vinaigrette.

These roll-ups make good lunchbox fare, or even a cute appetizer, tied up with a ribbon of chive. Use julienned carrots, cucumber (with peel on), zucchini, bell peppers, and jicama (peel off) or shredded green and purple cabbage for the vegetables. Consider a creamy paleo-friendly dip or dressing for an extra layer of luscious.

One-bowl meals are another lunch-friendly preparation that’s easily adaptable to paleo eating. This one calls itself a taco bowl, but the bowl is lettuce or other broadleaf greens instead of corn tortillas. In fact, all the vegetables in this recipe have healthy doses of vitamins C and A (a half-cup of raw spinachTrusted Source has 1,400 IUs of vitamin A). Vitamin C is sensitive to heat, so the C in this case comes from the fresh greens and the orange slices, rather than from the large serving of orange juice that cooks the meat.

In this recipe, almond flour holds salmon patties together rather than the traditional wheat flour or bread crumbs. The almondsTrusted Source and salmonTrusted Source in this recipe combine to provide nearly 1,000 milligrams of calcium. That’s three times as much as a glass of milkTrusted Source!

Top tip: You can make your own almond flour if it’s difficult to find in stores — just grind raw almonds in a food processor, clean coffee grinder, or blender with a milling blade.

The paleo diet is big on lean proteins and on not wasting calories. This recipe, which cooks the fish in its own steam, is paleo to its core. Porgy, or porgie, is also known as bream or Australian snapper. Any snapper fish would also work well here.

Anybody can make chicken and broccoli. What makes this recipe so good? Cooking the broccoli in the chicken’s juices takes it to a whole new level of yum. The savory combo of vinegar, mustard, and pepper flakes also brings out the broccoli’s unexpected sweetness.

Health fact: Chicken thighs Trusted Sourceare higher in calories than breastsTrusted Source, but higher in calcium, phosphorous, and potassium, too.

Here’s another complete paleo meal in one “container.” The red bell peppers get cooked to mellow sweetness, but still hold their shape enough to keep other delicious ingredients inside. This recipe, with its peppersTrusted Source and tomatoesTrusted Source, is a great source of vitamins A and C, even after the vitamin loss that cooking causes. It’s also a good source of protein (4 ounces of lean turkey has over 20 grams).

Egg salad is a perfect lunch — and with this recipe, you don’t have to worry about refrigerating perishable mayonnaise. Two eggs contain nearly 100 UIs of vitamin D, which helps keep blood levels of calcium and phosphorous balanced. This recipe suggests a paleo-friendly sandwich bread.

Top tip: Instead of paleo bread, try scooping up the egg salad with paleo tortilla chips, or use cabbage or butter lettuce leaves to dip into the salad.

Here’s a convenient idea: salads stacked up in large mason jars for lunchtime portability. Put the dressing in first, so it soaks the salad when you overturn the jar onto your lunch plate. You can assemble these salads on a weekend afternoon and have them ready to grab out of the refrigerator on weekday mornings when time is tight.

Health fact: The raspberriesTrusted Source (the highest-fiber berry) and spinachTrusted Source combine for more than 10 percent of your daily fiber need.

This recipe is brimming with vegetable goodness. Spaghetti squashTrusted Source provides vitamins A and C along with dietary fiber. One cup of cauliflowerTrusted Source provides at least 10 percent of the daily requirement of folateTrusted Source, which is an especially important nutrient for pregnant women.

Gazpacho is a naturally paleo blend of almost as many vegetables as you can fit into one bowl. This recipe’s refreshing cucumber balances the rich sweetness of bell peppers and the tartness of tomatoes. Gazpacho makes a great lunch choice, since the only heat you need to add is a shake of dried chiles or a dash of pepper sauce.

Here’s another paleo recipe that’s easy to put in a single-serving container and bring along for lunch. This slow-cooker preparation means you can pull everything together on a Sunday night and walk out the door with minimal lunch prep on Monday morning. Just throw some salad ingredients together and top it with your cooked barbacoa. You already know beef Trusted Sourceis a good source of protein; it also provides iron, zinc, and B vitamins.

What are “zoodles”? They’re noodles made with zucchini that have been cut with a “spiralizing” tool. Many paleo recipes use coconut milk to substitute for other creamy ingredients. Here it is in a starring role as the soup’s base. Just 1 cup of coconut milkTrusted Source provides folate, calcium, and 41 percent of your daily iron.

Top tip: If you don’t have a spiralizing tool, you can also grate your zucchini zoodles on the large holes of a cheese grater.

What’s so great about eating roots? For one thing, they are in season year-round, meaning you can get them fresh in the winter, unlike some vegetables. For another reason, the root vegetables in this recipe — sweet potatoesTrusted Source, parsnipsTrusted Source, and beetsTrusted Source — are good sources of fiber, vitamins A and C, and minerals like calcium and potassium.

Most tacos come in a corn tortilla, but these paleo tacos are wrapped in a crisp lettuce leaf. Serve them as an easily packed lunch “sandwich” or as cocktail hour finger food. A 3-ounce serving of skirt steakTrusted Source provides almost half a milligram of vitamin B6, nearly 40 percent of your daily need. People with poor kidney function or with malabsorption conditions like celiac disease especially need to be sure they’re getting enough B6.Trusted Source


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