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27 Products From Sephora That Are Totally Worth It

27 Products From Sephora That Are Totally Worth It

Buzz Feed20-05-2025
A bottle of Kora Organics Turmeric Glow Foaming Cleanser rich in antioxidants that'll remove makeup in a jiff and make your skin ✨glow. ✨
Promising reviews: "I was scared to try this product at first because I have dry, sensitive skin. But I still decided to give it a go. This has been the best face wash I have used and has cleared my face so well! I will buy again and highly recommend!" —Ally"I started using this face wash a couple of months ago, and it's been amazing for my skin! It has cleared up my pores and dark spots so much. It's the only face wash that makes my skin feel clean as someone who is acne-prone." —evamarunowskiPrice: $19+ (available in two sizes)
Some of the internet-famous Rare Beauty Soft Pinch Liquid Blush for the kind of buildable color that is going to make you pink in the cheeks with joy...literally!
Promising review: "I love this blush. I usually go for powder blush, and I was scared to try liquid blush, but I'm amazed with the results. Easy to blend and has a good amount of pigment. Would highly recommend." —gursimran13Price: $15+ (available in 2 sizes, 2 finishes, and in 15 shades)
A Korres Greek Yoghurt Probiotic Superdose Face Mask if your skin could use a total reset, but you don't have more than 10 minutes. Never fear! This Korres face mask will get your skin back to a perfect balance (and therefore help fight future breakouts) with its signature blend of Greek yogurt, rice extract, and aloe.
Promising review: "This is the first and only face mask I've used an entire jar of, and then I bought more! I love this mask so much. I have combination/oily skin, and it didn't cause any breakouts or increased oil production. I have a lot of redness in my nose and cheeks, and this instantly makes the redness better. My skin feels incredible after this, so silky soft and moisturized. Even though this is expensive, I think it's worth it. I've never had a mask show immediate results before." —TinaOOOPrice: $56
A tube of Clinque's Almost Lipstick in "Black Honey" so you can have that sheer, barely there, glossy look to your lips that is perfect for warmer weather. Plus, it's famously what Liv Tyler wore on the Lord of the Rings set when she played Arwen, so let those elvish vibes roll.
Promising review: "This is my go-to lipstick whenever I want a pretty sheer dark cherry lip. I can describe it as biting into a cherry and having residue on your lips. I love it; it's my third time buying it." —jacquelineb25Price: $25 (also available in "Pink Honey")
The Ordinary GF 15% Serum for skin support in the form of growth factors, i.e., powerful proteins that trigger the body's natural repair mechanisms, helping reduce the appearance of lines and wrinkles, supporting collagen production, and caring for damaged skin. Lots of reviewers say their skin feels deliciously tight after use!
Promising reviews: "Wow. This product has made a very noticeable difference in my skin. I see fewer wrinkles, and it feels tighter and firmer. I love that it's lightweight and doesn't conflict with any other products I'm using. It will be a daily staple in my routine." —Apples12"The first night I used GF 15%, the next morning I woke up without itching skin. My face was unusually not flaky around my nose, and my forehead wrinkles were less prominent (dryness exaggerates them). Now it's been just a few days, and *I'm skipping steps* in my routine because my skin is looking more moisturized with half the work. I don't know that I've ever been so blown away by a skincare product. It makes so many of my products feel pointless." —ElizabestDPrice: $15.50
Some Tower 28 SOS Daily Rescue Facial Spray that has antibacterial properties to help shield your skin from harmful bacteria, cut back on redness, and soothe irritation. Throw it in your gym bag to use before your workout and thank yourself later!
Topicals Unscented Brightening Serum — sometimes you just need to tell hyperpigmentation to walk out the door because it's not welcome here anymore, and you can do that with this kojic acid serum, specifically designed to target discoloration and dark spots.
Promising review: "This serum has noticeably faded my hyperpigmentation and evened out my skin tone, giving me a brighter and more radiant complexion. I appreciate that it's unscented, making it perfect for my sensitive skin. The texture is lightweight and absorbs quickly, making it easy to incorporate into my daily skincare routine. Overall, I'm thoroughly impressed with this product and would highly recommend it to anyone looking to address hyperpigmentation and uneven skin tone!" —beautykait Price: $28
The Inkey List Under-Eye Cream for giving your under eyes a little caffeine boost without even having to touch your cup of coffee. Plus, it goes on ~smooth~, so if you want to layer some of that Kosas concealer all of TikTok is raving about on top of your eye cream, YOU TOTALLY CAN.
Promising review: "Great eye cream, great price! This eye cream is fantastic, really does help with dark circles. You definitely see a difference within 1–2 weeks of use." —Nena08HrdzPrice: $11
And a Summer Fridays Jet Lag Overnight Eye Serum you need to be thrown into your makeup routine and your "carry-on essentials" packing list, too. This is a super-hydrating overnight serum that uses a retinoid to smooth out wrinkles like you smooth out hotel sheets. Ahh. Satisfying.
Promising review: "Best eye cream!!! I just have to share how amazing this eye cream is! It's honestly the best I've ever used. If you're looking for something to keep your under-eye area hydrated and help with wrinkles, I highly recommend giving it a try. You won't be disappointed!" —OzidagPrice: $46
Everyone's favorite Ilia The Base Face Milk that is making the rounds on the internet for a reason: It is the most perfect base for makeup and gives your skin that dewy glow without, like, weighing it down. If you want to feel like you've been blessed by a milk fairy, this is 100% worth the splurge.
See why it's worth the hype in this TikTok!Promising review: "Improved my skin texture and dryness so much! What people don't realize is this is NOT a heavy moisturizer or face cream. It's a base. You put this on right before you use a heavier moisturizer or face cream. As someone with severe dry and flaky skin, this has stopped all of that texture and leaves my skin more glowy." —chrissyqnsPrice: $28
The Dr. Jart+ icapair™ Tiger Grass Color Correcting Treatment with SPF 30, which I am obsessed with as a person who constantly has little red splotches on my face despite excellent skincare, but I don't always want to wear heavy concealer and tinted whatcha-madoodles to cover it up. The centella in this is a miracle worker and will give you an even, natural skin tone in SECONDS.
A Dae Cactus Fruit 3-in-1 Styling Cream because flyaways simply need to ~fly away~ and leave our fabulous hair twists alone, thanks. This comes with a built-in mascara-like wand to help style and slick your hair into absolute perfection.
Promising review: "I got this because I have so many little hairs, and it definitely helped tame them! Smell is amazing and leaves no residue after use! I loved it so much after my first try using it that I immediately bought another one for my mom, and she loves it!" —SageM23Price: $18
Paula's Choice 2% BHA Liquid Exfoliant — the holy grail of chemical exfoliants because it is easy to use and actually works to clear blemishes, reduce pore size, and clean out all that deep-seated gunk we don't want in our skin. This is basically taking a Hoover to your pores, and you can thank me later for adding it to your cart yesterday.
A Dieux Instant Angel moisturizer with over a thousand 5-star reviews and the kind of "JUST DO IT" attitude from its devotees that will have you wondering how you missed the boat. ("The boat" being peptide and lipids getting together to moisturize your face and mend your skin barrier, of course.)
This product is free of parabens, formaldehyde, phthalates, mineral oil, sulfates (and other ingredients), and contains less than one percent synthetic fragrance. It is also gluten-free, cruelty-free, and comes in recyclable packaging. Promising reviews: "I have really dry skin and am always trying new moisturizers, but keep coming back to this one. My skin absorbs it, leaving a perfect canvas for sunscreen and makeup, without an oil slick or sticky feeling that I get from other dry skin moisturizers." —lucysunshine7"I have oily, combination, acne-prone skin. I am using tretinoin, so I do get some dry patches from this treatment. I also live in Minnesota, where we have very dry and cold winters. This has SAVED my skin! My skin barrier is so much better. It no longer feels sensitive to the weather, and my dry patches are gone. It wears beautifully under makeup, and it does not make me any more oily during the day. I love the silkiness and the way it makes my skin feel. I understand the hype. I will always have this on my vanity!" —amklickPrice: $45 (also available in a value size)
Some Drunk Elephant D-Bronzi Bronzing Drops with Peptides if your sunscreen game is so good that you need a bit of help in the touch-of-sun, glowing department. Use on its own or mix in with your fave moisturizer for that post-beach-vacay sunny look.
Promising review: "Babes, honestly buy it. Love the bronze look, and it blends perfectly with a moisturizer. Also, if you're debating over the price, it's worth it. Mine has lasted over a year I still have product left. Like, it's shocking me!" —LadyLondon4Price: $39
The beloved Laneige Cream Skin Toner & Moisturizer: One full jar of moisturizer and one full bottle of toner in one glorious package? Yes, please. Whether you're looking to elevate your routine or simplify it, Laneige has designed the ideal addition to your cart.
The perfect little treat, just because you've earned it. Promising review: "This is my desert island skincare product. I've refilled it close to 10 times now and genuinely never want to be without it. It's equally hydrating in Texas summer and the dead of winter and is perfect for my sensitive skin. I've been able to narrow down my routine into this, a serum, and a moisturizer, and my skin has never been happier!" —emborst Price: $16+ (available in four sizes and with a separate mist pump)
A little tub of Laneige Lip Sleeping Mask you're going to wanna keep on your bedside table so you can wake up every morning with Sleeping-Beauty-kissable lips. (Basically, this mask is Flora, Fauna, and Merryweather all in one and the leaning birthday cake.)
A tube of Tatcha Rice Wash Skin-Softening Cleanser for the gentlest wash of your life. With a texture that screams luxury, you'll actually look forward to washing off all your makeup at the end of the day because your face will feel so soft when you're done!
Promising review: "Every time my friends or family come over, they use this. And every time they are like?? OK, wow, that's amazing. It's just the best. I didn't know a cleanser that's on your face for like max 60 seconds could make such a difference, but it does." —KaityLauzPrice: $18+ (available in two sizes)
The Merit Great Skin Instant Glow Serum to plump your skin and give your face that oh-I-got-eight-hours-of-sleep glow... even if you stayed up too late scrolling through beauty trends on TikTok.
Promising review: "I decided to try this based on the reviews, and I am so impressed. What a great find! I am so pleased with the results and the difference in how my skin looks. This serum leaves skin soft, smooth, and supple. It goes on easily and has no scent. I can use this with other products or alone. It truly does what it says. Love it!" —frangerinePrice: $18+ (available in two sizes)
The cult-fave Supergoop! SPF 40 Glowscreen because the #1 rule of skincare is that you MUST. USE. SUNSCREEN. Otherwise, all those serum and hydration are out the window because the sun will eat it all up. Use this no-cast formula to protect your skin and your looks.
Benefit Cosmetics Porefessional Super Setter spray that will help keep all your hard-earned makeup application in place throughout the day, no matter where it takes you.
The Summer Fridays Lip Butter Balm because it is everywhere right now: celebrity GRWMs, "what's in my bag" interviews, and very likely your bestie's pocket, too. Super hydrating without being tacky, and with just a *smidge* of color that will have you looking like you just stepped off the set of a period drama, you're going to have a hard time picking just one.
I bought three shades "to rotate between" and now they ALL live in my purse always. Oops.Promising review: "This is my holy grail for extremely dry lips. I love the feeling, and it stays on for a long time." —relax4lfePrice: $24 (available in nine shades)
A Dr. Jart+ Cryo Rubber Soothing Face Mask if you are tired of feeling like sheet masks are just expensive pieces of wet paper. This beauty from Dr. Jart is actually a serum that you apply and lock in with the mask, ensuring you seal all that goodness in so it can work its plumping magic. Plus, it's formulated with allantoin and hydrators to really moisturize and pamper your skin.
Promising reviews: "Best mask I have used in a long time. I used it on my wedding day, and my skin looked flawless. It also stays in place and is more comfortable than any other mask I have ever used. Best results I've seen in a sheet/face mask next to SK-II mask." —MegBecker"I'm absolutely obsessed with these masks! I think they are the only masks I've used that have a very noticeable impact on my skin. I use the collagen mask once a week at night and wake up with visibly plump, silky skin. Can't recommend enough, and yes, it's absolutely worth the price!" —DGrigorievnaPrice: $16 (available in other masks, including a brightening and a firming formula)
A tub of Kiehl's Ultra Facial Cream so you can have rich moisture without the breakouts. Especially effective against redness and for folks with sensitive skin, Kiehl's has been around forever (1851, to be exact) and upping its game for YEARS.
Side note that my partner went on a ~skincare journey~ because his skin can be SUPER reactive to products, and now his whole regimen is Kiehl's, including this facial cream! I also SWEAR by (and frequently steal) the hand salve because it is like a mask for your hands, but minus that slimy, greasy feeling. Promising review: "Instantly made my skin feel hydrated and soft! I usually get super dry skin on my cheeks, and I also have sensitivity to fragrances in facial creams, but this moisturizer is honestly perfect. Just one use and I personally saw a difference!" —raspbearPrice: $26+ (available in three sizes and also in a refill)
Some K18 Leave-In Repair Hair Mask Treatment to revitalize your tired tresses and give them the nutrients and fluff they need, too. Simply shampoo like normal and skip the conditioning, because this tiny tube packs a BIG punch and can help you all on its own post-dry-off.
BuzzFeed editor Melanie Aman swears by this stuff:"I bleach my dark brown-black Asian hair blonde every six to eight weeks, so I was immediately intrigued when I first heard some stylists at my salon raving about K18. And it turns out the rest of the world loves it, too, because it was sold out at Sephora the first time I tried to buy it. I eventually snagged a bottle and was gobsmacked at how much softer my hair was. Seriously. I spent the whole day touching my hair, and even my boyfriend agreed that my mane was noticeably silkier.Olaplex was my go-to before I tried K18, and I still stand by it as a product, but I really love that K18 is a leave-in treatment rather than an in-shower mask. Having to let the Olaplex sit for 10 minutes felt like forever, especially when I wasn't taking an everything shower (you know, the ones where you exfoliate and shave). With K18, you let it sit in your hair for four minutes post-shower to activate, and then you can style your hair (or just let it air dry like I do). I've found that my hair is softest the next day, so don't be discouraged if your hair looks or feels the same the day you use it. One last thing: It is pretty pricey, but a little goes a long way. The full-size 50-mL tube lasts me ~four months, and eventually, K18 can become a maintenance product, so you won't need to use it every time you wash your hair."Promising reviews: "This has fixed my hair! My new hairstylist used this on me once before and told me to get some to help fix prior damage from a previous hairstylist, and this has been a life-changer! I started off using it once a week, and now I use it every few weeks." —Mjbaby23"Wow. I have never used a product where I have seen a difference in just one use. It is pretty pricy, but it is so worth it. It left my curls healthy and hydrated. I have 3a curls, divided into three sections, and I used one pump on each section. I love that this brand has light/no fragrance. Curly hair product scents can be very overwhelming and make me nauseous. I would buy this product all over again!" —AnonymousPrice: $29+ (available in two sizes)
An Ilia Limitless Lash Lengthening clean mascara that removes easily with warm water so you can rock Rapunzel-like lashes by day and not fear raccoon eyes by night. Plus, it's safe for sensitive eyes and contact wearers, so no worries that you're fresh lifted look is going to cause annoying irritation.
Promising review: "Perfect for sensitive eyes or dry eyes…it does lengthen lash & plump! Love they this is a CLEAN option!" —SunnyHINVPrice: $16+ (available in two sizes and two colors)
And finally, the ultra-fine Charlotte Tilbury Airbrush Flawless Finish Setting Powder to help keep your makeup in place without annoying caking. Made with rose wax and almond oil, it also helps hydrate the skin. One of these LIVES in my purse to combat unwanted shine, especially in the warmer months.
Promising review: "Blurs the skin beautifully and makes my skin look so smooth. Great for setting my eyes as well. Prevents creasing and stays in place all day. This is my go-to pressed powder!" —SunnyD418Price: $28+ (available in three sizes and four shades)
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Healthy Breakfast For Weight Loss: Start Your Day the Right Way
Healthy Breakfast For Weight Loss: Start Your Day the Right Way

Time Business News

time8 hours ago

  • Time Business News

Healthy Breakfast For Weight Loss: Start Your Day the Right Way

When it comes to weight loss, the importance of breakfast cannot be overstated. A nutritious morning meal sets the tone for your entire day by providing energy, curbing cravings, and stabilizing blood sugar levels. Skipping breakfast might seem like a quick fix to cut calories, but it often backfires by increasing hunger later in the day. Instead, choosing a Healthy Breakfast For Weight Loss can help you stay full, satisfied, and on track with your goals. Breakfast is often called 'the most important meal of the day,' and for good reason. After 7–9 hours of fasting during sleep, your body needs fuel to jumpstart your metabolism and mental focus. Studies have shown that people who eat a balanced breakfast tend to make healthier food choices throughout the day and are less likely to overeat at lunch or dinner. However, not all breakfasts are created equal. A Healthy Breakfast For Weight Loss is high in protein, fiber, and healthy fats—nutrients that keep you full longer—while being low in added sugar and refined carbs. When planning a Healthy Breakfast For Weight Loss, you should focus on meals that: Provide at least 10–20 grams of protein Include fiber-rich foods like whole grains, fruits, and vegetables Contain healthy fats such as avocado, nuts, or seeds Avoid added sugars and processed foods Offer a good balance of macronutrients This combination helps keep you full, stabilizes your energy levels, and reduces the urge to snack on empty calories before lunch. Below are some simple and delicious ideas to inspire your next morning meal. Each one follows the principles of a Healthy Breakfast For Weight Loss: Why it works : Greek yogurt is packed with protein, while berries add fiber and antioxidants. Chia seeds provide omega-3 fatty acids and additional fiber. : Greek yogurt is packed with protein, while berries add fiber and antioxidants. Chia seeds provide omega-3 fatty acids and additional fiber. Tip: Choose plain, unsweetened yogurt and sweeten naturally with fruit. Why it works : Whole grains keep you full, while avocado offers heart-healthy fats. Add a poached egg on top for an extra protein boost. : Whole grains keep you full, while avocado offers heart-healthy fats. Add a poached egg on top for an extra protein boost. Tip: Sprinkle with red pepper flakes or lemon juice for flavor without extra calories. Why it works : Oats are a classic high-fiber breakfast option. Nut butter adds healthy fats and a creamy texture, while banana provides natural sweetness and potassium. : Oats are a classic high-fiber breakfast option. Nut butter adds healthy fats and a creamy texture, while banana provides natural sweetness and potassium. Tip: Use steel-cut or rolled oats for a more filling meal. Why it works : Eggs are rich in high-quality protein. Adding vegetables boosts the fiber and volume without extra calories. : Eggs are rich in high-quality protein. Adding vegetables boosts the fiber and volume without extra calories. Tip: Cook in olive oil or avocado oil for a dose of healthy fat. Why it works : Smoothies are quick and customizable. Adding protein and fiber ensures it keeps you full for hours. : Smoothies are quick and customizable. Adding protein and fiber ensures it keeps you full for hours. Tip: Avoid high-sugar ingredients like flavored yogurts or juice. While planning your morning meal, there are certain foods that may seem healthy but can sabotage your weight loss efforts: Sugary cereals : Even those labeled 'whole grain' can contain high amounts of sugar. : Even those labeled 'whole grain' can contain high amounts of sugar. Flavored yogurt : These often have added sugars that can spike insulin levels. : These often have added sugars that can spike insulin levels. Pastries and muffins : High in refined carbs and sugar, low in protein and fiber. : High in refined carbs and sugar, low in protein and fiber. Fruit juices : Stripped of fiber and loaded with sugar, juices can cause blood sugar crashes. : Stripped of fiber and loaded with sugar, juices can cause blood sugar crashes. Granola bars: Often highly processed and calorie-dense without keeping you full. Replacing these with real, whole-food alternatives is a smart move toward a Healthy Breakfast For Weight Loss. If you're short on time, eating a healthy breakfast can feel like a hassle. Here are some easy hacks: Meal prep : Make overnight oats, egg muffins, or smoothie packs ahead of time. : Make overnight oats, egg muffins, or smoothie packs ahead of time. Keep it simple : A banana and a boiled egg are better than nothing. : A banana and a boiled egg are better than nothing. Portable options : Keep healthy options like nuts, hard-boiled eggs, and yogurt in the fridge or pantry. : Keep healthy options like nuts, hard-boiled eggs, and yogurt in the fridge or pantry. Invest in a blender: A quick protein smoothie can be ready in 2 minutes. Planning ahead ensures that even on your busiest mornings, you can stick to your weight loss goals with a Healthy Breakfast For Weight Loss. Eating a healthy breakfast doesn't just benefit your waistline—it also affects your mood, focus, and energy levels. People who skip breakfast are more likely to experience fatigue and irritability, making it harder to stay motivated throughout the day. A nutritious start to your morning sets a positive tone and reinforces your commitment to self-care and healthy habits. Weight loss isn't just about cutting calories—it's about making smarter food choices that nourish your body and keep you satisfied. Starting your day with a Healthy Breakfast For Weight Loss gives you a head start toward achieving your goals. By focusing on high-protein, high-fiber foods and avoiding sugar-laden and processed items, you can transform your mornings and take control of your health. Whether it's a hearty bowl of oatmeal, a veggie-packed omelet, or a protein-rich smoothie, the key is balance, preparation, and consistency. So tomorrow morning, take a few extra minutes to prepare a Healthy Breakfast For Weight Loss—your body and mind will thank you. TIME BUSINESS NEWS

30-Day Anti-Inflammatory Meal Plan for Healthy Aging, Created by a Dietitian
30-Day Anti-Inflammatory Meal Plan for Healthy Aging, Created by a Dietitian

Yahoo

time9 hours ago

  • Yahoo

30-Day Anti-Inflammatory Meal Plan for Healthy Aging, Created by a Dietitian

About This Plan This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories. Each day provides at least 80 grams of protein and 29 grams of fiber, two nutrients that can help support healthy aging. We incorporate the principles of the anti-inflammatory diet to help reduce 'inflammaging,' the low-grade inflammation that can occur as part of the aging we get older, we tend to experience 'inflammaging,' which describes the increase in chronic inflammation that often occurs as part of the natural aging process. Chronic inflammation is concerning because it can increase the risk of developing many health conditions, including heart disease, type 2 diabetes and cancer. Fortunately, eating an anti-inflammatory diet can be an important strategy in the quest to live a long, healthy life. In fact, research shows that eating foods containing anti-inflammatory properties, such as omega-3 fatty acids and richly pigmented fruits and vegetables, can help reduce markers of chronic inflammation as we age. In this 30-day anti-inflammatory meal plan for healthy aging, we map out a week of protein-rich anti-inflammatory meals and snacks. Week 1Prep-Ahead Tips: Make Blueberry-Coconut-Walnut Baked Oatmeal to have for breakfast on Days 2 through 5. Prepare Curried Butter Beans to have for lunch on Days 2 through 5. Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the month. Make Trail Mix Energy Bites to have as a snack throughout the 1 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (212 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (364 calories) 1 serving Tuna Salad Lettuce Wraps 1 medium banana P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (584 calories) 1 serving Rotisserie Chicken & Roasted Sweet Potato Salad Daily Totals: 1,777 calories, 70g fat, 111g protein, 198g carbohydrate, 29g fiber, 1,499mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch. Day 2 Breakfast (498 calories) 1 serving Blueberry-Coconut-Walnut Baked Oatmeal A.M. Snack (212 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (431 calories) 1 serving Curried Butter Beans 1 medium apple P.M. Snack (131 calories) ½ serving (1 ball) Trail Mix Energy Bites Dinner (514 calories) 1 serving Salmon with Cucumber & Avocado Salad Daily Totals: 1,785 calories, 96g fat, 82g protein, 168g carbohydrate, 46g fiber, 1,368mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange. Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack. Day 3 Breakfast (498 calories) 1 serving Blueberry-Coconut-Walnut Baked Oatmeal A.M. Snack (212 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (417 calories) 1 serving Curried Butter Beans ½ cup low-fat unsalted cottage cheese P.M. Snack (35 calories) 1 clementine Dinner (638 calories) 1 serving Chickpea & Sweet Potato Grain Bowls Daily Totals: 1,800 calories, 85g fat, 80g protein, 195g carbohydrate, 41g fiber, 1,386mg sodium. Make it 1,500 calories: Omit A.M. snack and omit cottage cheese at lunch. Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack. Day 4 Breakfast (498 calories) 1 serving Blueberry-Coconut-Walnut Baked Oatmeal A.M. Snack (102 calories) ½ cup low-fat unsalted cottage cheese ¼ cup diced pineapple Lunch (431 calories) 1 serving Curried Butter Beans 1 medium apple P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,801 calories, 90g fat, 80g protein, 188g carbohydrate, 43g fiber, 1,407mg sodium. Make it 1,500 calories: Omit pineapple at A.M. snack and omit P.M. snack Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner. Day 5 Breakfast (498 calories) 1 serving Blueberry-Coconut-Walnut Baked Oatmeal A.M. Snack (129 calories) ½ cup low-fat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (417 calories) 1 serving Curried Butter Beans ½ cup low-fat unsalted cottage cheese P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (511 calories) 1 serving Sweet Potato-Black Bean Stuffed Peppers 1 serving Cacio e Pepe Kale Salad Meal-Prep Tip: Reserve 2 servings Sweet Potato-Black Bean Stuffed Peppers to have for lunch on Days 6 and 7. Daily Totals: 1,816 calories, 93g fat, 81g protein, 182g carbohydrate, 45g fiber, 1,630mg sodium. Make it 1,500 calories: Omit cottage cheese at lunch and omit P.M. snack. Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack. Day 6 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (381 calories) 1 serving Sweet Potato-Black Bean Stuffed Peppers 1 clementine P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (373 calories) 1 serving Sheet-Pan Balsamic Chicken & Asparagus 1 serving Crispy Oven-Roasted Potatoes Daily Totals: 1,818 calories, 83g fat, 93g protein, 196g carbohydrate, 39g fiber, 1,913mg sodium. Make it 1,500 calories: Omit clementine at lunch and omit P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 7 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (196 calories) 1 cup low-fat plain strained Greek-style yogurt ¼ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (408 calories) 1 serving Sweet Potato-Black Bean Stuffed Peppers 1 medium orange P.M. Snack (131 calories) ½ serving (1 ball) Trail Mix Energy Bites Dinner (493 calories) 1 serving Marry Me White Bean & Spinach Skillet Daily Totals: 1,811 calories, 85g fat, 83g protein, 198g carbohydrate, 41g fiber, 1,469mg sodium. Make it 1,500 calories: Omit A.M. and P.M. snacks. Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack. Week 2Prep-Ahead Tips: Make High-Protein Anti-Inflammatory Soup to have for lunch on Days 9 through 12. Prepare Strawberry Chia Pudding to have for breakfast on Days 9 through 8 Breakfast (368 calories) 1 serving Egg, Tomato & Feta Breakfast Pita A.M. Snack (131 calories) 1 large pear Lunch (400 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 cup sliced strawberries P.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Dinner (406 calories) 1 serving Walnut-Rosemary Crusted Salmon 1 serving Anti-Inflammatory Strawberry Caprese Salad Evening Snack (206 calories) ¼ cup unsalted dry-roasted almonds Daily Totals: 1,813 calories, 81g fat, 101g protein, 185g carbohydrate, 34g fiber, 1,584mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast. Day 9 Breakfast (422 calories) 1 serving Strawberry Chia Pudding A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Soup P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (485 calories) 1 serving Chicken Hummus Bowls Daily Totals: 1,811 calories, 98g fat, 87g protein, 162g carbohydrate, 41g fiber, 1,434mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 10 Breakfast (422 calories) 1 serving Strawberry Chia Pudding A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Soup P.M. Snack (211 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup blackberries 1 serving No-Sugar-Added Chia Seed Jam Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,780 calories, 79g fat, 90g protein, 194g carbohydrate, 46g fiber, 1,310mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 11 Breakfast (422 calories) 1 serving Strawberry Chia Pudding A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Soup P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (474 calories) 1 serving One-Pot Garlicky Shrimp & Spinach 1 cup cooked brown rice Daily Totals: 1,800 calories, 82g fat, 88g protein, 193g carbohydrate, 37g fiber, 1,174mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 12 Breakfast (422 calories) 1 serving Strawberry Chia Pudding A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Soup P.M. Snack (102 calories) ½ cup low-fat unsalted cottage cheese ¼ cup diced pineapple Dinner (502 calories) 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes Daily Totals: 1,805 calories, 87g fat, 84g protein, 188g carbohydrate, 36g fiber, 1,299mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 13 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (364 calories) 1 serving Tuna Salad Lettuce Wraps 1 medium banana P.M. Snack (176 calories) ¼ cup unsalted dry-roasted shelled pistachios Dinner (472 calories) 1 serving Stuffed Sweet Potato with Hummus Dressing Daily Totals: 1,815 calories, 72g fat, 94g protein, 218g carbohydrate, 45g fiber, 1,239mg sodium. Make it 1,500 calories: Omit A.M. snack and omit the banana at lunch. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 14 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (131 calories) 1 large pear Lunch (364 calories) 1 serving Tuna Salad Lettuce Wraps 1 medium banana P.M. Snack (206 calories) ¼ cup unsalted dry-roasted shelled pistachios Dinner (500 calories) 1 serving Roasted Cabbage Caesar Salad with Chicken Daily Totals: 1,785 calories, 93g fat, 91g protein, 167g carbohydrate, 32g fiber, 1,327mg sodium. Make it 1,500 calories: Omit banana at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Week 3Prep-Ahead Tips: Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 through 19. Prepare High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the 15 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (400 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 cup sliced strawberries P.M. Snack (305 calories) 1 medium apple 2 Tbsp. natural peanut butter Dinner (406 calories) 1 serving Sheet-Pan Honey Mustard Salmon & Vegetables Evening Snack (125 calories) 1 serving Cinnamon-Sugar Roasted Chickpeas Daily Totals: 1,811 calories, 63g fat, 116g protein, 206g carbohydrate, 39g fiber, 1,353mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast and omit strawberries at lunch. Day 16 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nuts 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (432 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing ½ cup blueberries P.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Dinner (484 calories) 1 serving Roasted Veggie & Black Bean Bowls Evening Snack (62 calories) 1 medium orange Daily Totals: 1,792 calories, 86g fat, 93g protein, 180g carbohydrate, 40g fiber, 1,534mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. Day 17 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (432 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing ½ cup blueberries P.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Dinner (581 calories) 1 serving Sheet-Pan Chicken with White Beans & Mushrooms Daily Totals: 1,789 calories, 75g fat, 105g protein, 191g carbohydrate, 29g fiber, 1,539mg sodium. Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 18 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nuts 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Lunch (432 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing ½ cup blueberries P.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Dinner (527 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,797 calories, 89g fat, 105g protein, 160g carbohydrate, 34g fiber, 1,375mg sodium. Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 19 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Lunch (432 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing ½ cup blueberries P.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Dinner (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Beans Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Beans to have for lunch on Days 20 and 21. Daily Totals: 1,808 calories, 61g fat, 88g protein, 252g carbohydrate, 40g fiber, 1,474mg sodium. Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 20 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (115 calories) 1 cup low-fat plain kefir Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Beans P.M. Snack (125 calories) ½ serving (1 ball) High-Protein Lemon-Blueberry Energy Balls Dinner (411 calories) 1 serving Cauliflower Rice Bowls with Grilled Chicken Daily Totals: 1,809 calories, 87g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,549mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit A.M. snack. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 21 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (145 calories) ¾ cup low-fat plain strained Greek-style yogurt ¼ cup blueberries Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Beans P.M. Snack (62 calories) 1 medium orange Dinner (437 calories) 1 serving Super Green Pasta Daily Totals: 1,799 calories, 78g fat, 82g protein, 211g carbohydrate, 38g fiber, 1,432mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit P.M. snack. Make it 2,000 calories: Add 1 serving Roasted Cabbage Salad to dinner. Week 4Prep-Ahead Tips: Make Chicken Fajita Soup to have for lunch on Days 23 through 26. Prepare High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on Days 23 through 25. Make Cherry-Cocoa-Pistachio Energy Balls to have as a snack throughout the 22 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nuts 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (442 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 medium apple P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (443 calories) 1 serving Roasted Salmon & Broccoli Rice Bowls Evening Snack (131 calories) 1 large pear Daily Totals: 1,796 calories, 73g fat, 115g protein, 185g carbohydrate, 34g fiber, 1,169mg sodium. Make it 1,500 calories: Omit A.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch. Day 23 Breakfast (419 calories) 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (417 calories) 1 serving Chicken Fajita Soup 1 medium banana P.M. Snack (42 calories) ½ cup blueberries Dinner (752 calories) 1 serving Bibimbap-Inspired Veggie Bowls Daily Totals: 1,800 calories, 81g fat, 81g protein, 203g carbohydrate, 37g fiber, 1,661mg sodium. Make it 1,500 calories: Omit A.M. snack and omit the banana at lunch. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 24 Breakfast (419 calories) 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (417 calories) 1 serving Chicken Fajita Soup 1 medium banana P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (432 calories) 1 serving Sesame Kohlrabi & Chicken Salad Evening Snack (95 calories) 1 medium apple Daily Totals: 1,794 calories, 70g fat, 103g protein, 205g carbohydrate, 40g fiber, 1,485mg sodium. Make it 1,500 calories: Omit A.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. Day 25 Breakfast (419 calories) 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats A.M. Snack (115 calories) 1 cup low-fat plain kefir Lunch (417 calories) 1 serving Chicken Fajita Soup 1 medium banana P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (639 calories) 1 serving Roasted Broccoli & Kimchi Rice Bowl Daily Totals: 1,806 calories, 71g fat, 83g protein, 229g carbohydrate, 36g fiber, 1,534mg sodium. Make it 1,500 calories: Omit A.M. and P.M. snack. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack. Day 26 Breakfast (403 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 clementine A.M. Snack (305 calories) 1 medium apple 2 Tbsp. natural peanut butter Lunch (417 calories) 1 serving Chicken Fajita Soup 1 medium banana P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (460 calories) 1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado Meal-Prep Tip: Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 27 through 30. Daily Totals: 1,803 calories, 71g fat, 85g protein, 221g carbohydrate, 39g fiber, 2,197mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack. Day 27 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nuts 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (390 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (578 calories) 1 serving Roasted Butternut Squash Hummus Bowl Daily Totals: 1,793 calories, 103g fat, 94g protein, 136g carbohydrate, 30g fiber, 1,403mg sodium. Make it 1,500 calories: Omit chopped pecans at breakfast and change A.M. snack to 1 medium apple. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 28 Breakfast (403 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 clementine A.M. Snack (131 calories) 1 large pear Lunch (390 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (216 calories) 3 servings Cherry-Cocoa-Pistachio Energy Balls Dinner (452 calories) 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing Evening Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Daily Totals: 1,785 calories, 66g fat, 96g protein, 220g carbohydrate, 35g fiber, 1,664mg sodium. Make it 1,500 calories: Reduce to 2 servings Cherry-Cocoa-Pistachio Energy Balls at P.M. snack and omit evening snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack. Week 5 Day 29 Breakfast (403 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 clementine A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (390 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (588 calories) 1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans Evening Snack (62 calories) 1 medium orange Daily Totals: 1,818 calories, 82g fat, 97g protein, 188g carbohydrate, 37g fiber, 1,932mg sodium. Make it 1,500 calories: Omit clementine at breakfast and omit both P.M. snack and evening snack. Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast. Day 30 Breakfast (394 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup sliced strawberries ¼ cup chopped pecans or other nut 1 serving No-Added-Sugar Chia Seed Jam A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (390 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (406 calories) 1 serving Baked Halibut with Brussels Sprouts & Quinoa Evening Snack (252 calories) 1 medium apple 1½ Tbsp. natural peanut butter Daily Totals: 1,819 calories, 96g fat, 118g protein, 132g carbohydrate, 32g fiber, 1,301mg sodium. Make it 1,500 calories: Reduce to 3 Tbsp. chopped pecans at breakfast and omit evening snack. Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast. Frequently asked Questions ​​Is it OK to mix and match meals if there is one I do not like? Yes, if there's a meal you don't like, feel free to repeat a different meal in this plan or browse more of our high-protein recipes and anti-inflammatory diet recipes for additional inspiration. Because an anti-inflammatory routine and adequate protein intake can help support healthy aging, these are parameters we focused on. Can I eat the same breakfast or lunch every day? We provided several breakfast and lunch options in this plan, but you can eat the same breakfast or lunch every day if it's easier for your routine. If you're closely monitoring calories, protein, fiber or other nutrients, you may want to make sure the meal you're choosing has a similar nutrition profile or make adjustments elsewhere. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Why is protein important for healthy aging? Protein plays a role in every function of the human body, and it's a vital nutrient for overall health. Getting enough protein is particularly important for older adults because muscle mass naturally decreases as we age—and not getting enough protein may expedite this process. Eating enough protein, particularly when it's spread out throughout the day, may help preserve muscle mass, which can help support mobility and decrease the risk of falls. Anti-Inflammatory Diet & Healthy Aging Acute, short-term inflammation, like the kind that occurs in response to an injury or illness, serves an important role for healing. Chronic inflammation, on the other hand, refers to low-grade and long-term levels of pro-inflammatory markers. Over time, chronic inflammation can increase the risk of developing type 2 diabetes, heart disease and cancer. Chronic inflammation tends to increase as we age, a phenomenon referred to as 'inflammaging.' Because of this increased risk, incorporating strategies to reduce inflammation and following an anti-inflammatory diet can be an effective strategy to support healthy aging. An anti-inflammatory routine includes nutrient-rich fruits and vegetables, olive oil, avocado, fish, unsaturated fats, whole grains and legumes, and limits ultra-processed foods, processed meats and refined grains as well as excess added We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL

The 6 Low-Sugar Dairy Foods You Should Be Eating, According to Dietitians
The 6 Low-Sugar Dairy Foods You Should Be Eating, According to Dietitians

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The 6 Low-Sugar Dairy Foods You Should Be Eating, According to Dietitians

Reviewed by Dietitian Emily Lachtrupp, M.S., RDKey Points Sweetened dairy is a source of added sugar in the diet, so opt for unsweetened when you can. Dairy contains protein, calcium, phosphorus and potassium to support overall health. Use dairy in a variety of recipes from smoothies and desserts, to main dishes and you've ever eaten a spoonful of flavored yogurt, you know just how sweet it can be. Most dairy products contain some sugar because lactose—aka milk sugar—is a sugar. However, naturally occurring lactose is considered a natural sugar. But some varieties of dairy products—yogurts, ice cream, kefir, cottage cheese—might also contain added sugars if they're flavored. After all, sweetened dairy products are one of the top sources of added sugar in our diet, but unsweetened dairy provides many essential vitamins and minerals. 'Dairy is a fantastic source of micronutrients that support bone health, including calcium, vitamin D and phosphorus,' says Kerry Conlon, M.S., RD, a dietitian specializing in gastrointestinal diseases and disorders. If you're looking to reduce your intake of added sugar, you don't have to give up dairy. Instead, opt for dairy foods that are free of added sugar. That way you'll get all of the protein and bone-fortifying and muscle-growing nutrients minus the sweet stuff. Here are six dairy foods that are low in sugar—and delicious ideas for incorporating them into your routine. 1. Plain Greek Yogurt Nonfat or low-fat plain strained Greek-style yogurts are high in protein and are lower in saturated fat. 'It's a great substitute for sour cream and can easily be added to a variety of meals and snacks to increase protein and calcium intake,' says Eliza Whitaker, M.S., RDN, a registered dietitian and medical nutrition advisor at Dietitian Insights. Protein in dairy is important for growth, immunity, tissue repair and hormone production. Studies show that regularly consuming dairy products positively impacts muscle mass in middle-aged and older adults. That's especially important because muscle mass declines with age, which is linked to reduced physical function. What's more, most Greek yogurts contain probiotics that support gut health. 'Probiotics can help reduce inflammation and bloating and promote regular bowel movements,' says Conlon. Research suggests that consuming yogurt and other fermented milk products is associated with a reduced risk of colorectal cancer, breast cancer and type 2 diabetes, along with improved bone, gastrointestinal and cardiovascular health. One container (150 grams) of unsweetened nonfat plain Greek yogurt contains 5 grams of natural sugar and 15 grams of protein. Rather than buying a flavored yogurt, mix in your favorite fresh fruit at home for added fiber and vitamins. 2. Kefir It's time to pour yourself a glass of this probiotic sip. 'Kefir is a nutrient-dense, fermented dairy product offering several scientifically backed health benefits,' says Julia Trifan, M.S., RD, a research dietitian at Children's Hospital Los Angeles. Kefir is rich in probiotics and also has anti-inflammatory properties. According to research, kefir can reduce the production of several proinflammatory proteins in the body, helping decrease inflammation and reduce the risk of complications from viruses, Trifan explains. One cup of plain kefir contains 7 grams of natural sugar and 10 grams of protein. Try it by itself or use it as the base of a smoothie. 3. Cottage Cheese 'Another versatile, low-sugar dairy product is cottage cheese,' says Whitaker. One cup of low-fat cottage cheese contains 9 grams of natural sugar and 24 grams of protein. Protein is used in the body for muscle building and maintenance, as well as enzyme and hormone production, proper immune system function, and fluid and electrolyte balance. 'It's also satiating and can leave you feeling full for longer. Plus, increasing protein intake above the recommended daily allowance may be beneficial for maintaining a healthy weight,' Whitaker adds. You can calculate how much protein you need to eat every day using our handy tool. 4. Milk Milk is one of the most nutrient-dense and balanced foods there is. It contains protein, carbohydrates and dietary fat. (Unless you buy skim milk, of course.) One 8-ounce glass of 1% milk provides about 8 grams of protein and 12 grams of sugar and provides calcium, vitamin D and potassium. 'Potassium found in dairy products supports heart health, adequate hydration and fluid balance and helps prevent hypertension, stroke and kidney stones. Low potassium intake may contribute to impaired glucose tolerance and increase the risk of developing type 2 diabetes,' says Whitaker. While the sugar content might seem high, all of the sugar in milk is from naturally occurring lactose, and there are no added sugars in unflavored milk. 5. Ricotta Cheese Ricotta cheese is naturally low in sugar, making it a great choice for those looking to reduce their sugar intake while still enjoying rich and creamy textures. Ricotta cheese is made from whey, the liquid by-product of cheese production, so it only has small amounts of lactose, the natural sugar found in milk. Ricotta is also packed with high-quality protein and calcium. One ½-cup serving of low-fat ricotta cheese has 12 grams of protein and 6 grams of natural sugar. Incorporating ricotta into your diet can enhance both sweet and savory dishes, adding nutritional value without the extra sugar. 6. Hard Cheeses Hard cheeses like Cheddar, Swiss and Parmesan are also excellent low-sugar dairy options that can be enjoyed regularly. They undergo a longer aging process that breaks down most of their lactose. This not only may make them suitable for individuals with lactose intolerance, but it also makes them lower in sugar. A 1-ounce (about ¼ cup grated) serving of Parmesan contains 8 grams of protein and 0 grams of sugar. Hard cheeses also provide protein and calcium, along with other essential nutrients like phosphorus and vitamin A. They make a great addition to many meals and can be added to fruit or crackers to make a balanced snack. Our Expert Take Dairy products are a great source of protein, calcium, vitamin D and other nutrients, and there are health benefits of eating dairy every day. While dairy contains lactose, a sugar naturally found in milk, you can easily find low-sugar dairy products to incorporate into meals and snacks. Enjoy plain varieties of strained Greek-style yogurt, cottage cheese, kefir, ricotta, milk and hard cheeses. There's a lot of internet chatter claiming that dairy is inflammatory, with recommendations to avoid it. However, there's evidence that eating dairy may help reduce inflammation. 'The only reason one should avoid dairy is if they have a milk protein allergy or lactose intolerance, and even people with lactose intolerance can still enjoy some dairy products,' says Conlon. Read the original article on EATINGWELL

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