Quick look

• Avocados are 67% monounsaturated (“good”) fat, which can reduce the risk of heart disease by up to 21%.
• Avocados are rich in fiber, vitamins C, D, and E, and minerals like magnesium, potassium, and copper.
• Improved heart health, a stronger immune system, and a healthier gut microbiome are some of the benefits of eating avocados. 

The good kind of fat

Avocados are packed with vitamins, nutrients, and healthy fats that nourish your body and contribute to overall health. They are also highly nutrient-dense, offering a rich source of vitamins B6, C, and E, plus riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.

While it’s true that avocados contain lots of fat (a medium avocado contains about 22 grams), 67% of the fat is monounsaturated. Monounsaturated fats are often called “good fats” because they can reduce the risk of cardiovascular disease. In one study, which spanned four years and included over 100,000 participants, those who consumed more avocados experienced a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease. 

Why you should be eating avocados

Nutrient-dense

Avocados are one of those fantastic foods that are both delicious and nutritious. One avocado provides 22% of your recommended daily value (DV) of vitamin C, 6% of iron, and 21% of potassium—a nutrient most of us aren’t getting enough of. Avocados are also rich in vital minerals like copper (42% DV) and magnesium (14% DV). Getting enough magnesium is essential when working a physically demanding job like construction since it plays a significant role in mood, energy, and muscle contraction. 

Fiber Rich

These creamy fruits (yes—fruits! An avocado is technically considered a berry) also contain about 13.5 grams of fiber—over 48% of the recommended daily value. Fiber is crucial for heart health, gut health, and overall longevity.  A meta-analysis of over 250 studies showed that people who ate a high-fiber diet reduced their risk of dying by 16-24% compared to those who ate a low-fiber diet. And for every 8 grams of additional fiber, that risk fell by 5-27%.

Heart health

Research shows that avocados can play a role in reducing the risk of heart disease, especially when replacing other unhealthy fat sources.  One study found that those who consumed more than two servings of avocado per week experienced a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease. When study participants replaced just half a serving of margarine, butter, egg, yogurt, cheese, or processed meats with the same amount of avocado, they reduced their risk of CVD by 16-22%.

Since roughly 1 in 25 construction workers have been diagnosed with cardiovascular disease (211,000 people), it’s crucial to take proactive steps to support a healthy heart. 

Immune support

Some vitamins, like vitamins A, D, and E, are fat-soluble, meaning they need fats and oils to dissolve and be absorbed by the body. The unsaturated fat in an avocado helps your body absorb fat-soluble vitamins, allowing you to reap their immune-boosting rewards. Avocados are also a fantastic source of immune-boosting B vitamins, providing 20% of the DV of vitamin B2, 22% of B3, 30% of B6, and a whopping 56% of the daily value of vitamin B5.    

Gut health

Avocados are also great for your gut. Their healthy fats reduce inflammation and promote good digestion, and their pectin content has prebiotic qualities, feeding good gut bacteria and helping them thrive. Avocados also contain soluble and insoluble fiber, which helps digestion and creates a healthy gut biome. 

Versatility

The best part of avocados is how versatile they are as an ingredient. Equally at home in appetizers, main dishes, and even desserts, there are thousands of ways to enjoy avocados and take advantage of their health benefits. 

Our favorite avocado recipes

Homemade Mexican guacamole

No list of avocado recipes is complete without guacamole, arguably the most famous dish starring this creamy treat. While everyone’s preferences are different, this recipe for homemade Mexican guacamole hits the perfect balance of flavors. Simply mash avocado, add diced onion and tomatoes, chopped jalapeno, ¼ cup cilantro leaves, and, of course, some lime and salt to taste. Add perfectly crispy tortilla chips, and you have the perfect heart-healthy and taste-bud-friendly appetizer. 

15-minute creamy avocado pasta 

Take avocados beyond appetizers and make them the main course with this 15-minute creamy avocado pasta. This recipe is perfect for busy weeknight dinners—while cooking your pasta, toss a pitted avocado into the blender with basil, garlic, lemon juice, and olive oil. When the pasta is cooked, toss it in the tangy, creamy sauce and enjoy. It’s great fresh and as a leftover!

Avocado cucumber sushi roll

Making your own sushi rolls might seem daunting, but this recipe for avocado cucumber rolls is simple enough for anyone. After making brown sushi rice, arrange sliced cucumber, mango, and avocado on a sheet of nori (seaweed) with a handful of microgreens, and then roll up and slice into ½ inch pieces. (If you don’t have a bamboo mat to help you roll the sushi, don’t panic! You can use parchment paper, tin foil, or even a clean, 1-gallon zip-top plastic bag.)

Chicken avocado Caprese salad 

This chicken avocado Caprese salad has it all—fresh ingredients, lean protein, healthy fats, and plenty of fiber, too. This recipe starts with classic Caprese ingredients (fresh mozzarella, tomatoes, and basil) and adds romaine lettuce, grilled chicken, avocado, and a delicious homemade maple-balsamic dressing. It’s a filling, nourishing salad, and the perfect way to use up a few avocados leftover from making guacamole. 

Chocolate avocado pudding

Avocados probably aren’t the first ingredient that comes to mind when you think about delicious desserts, but their creamy texture and mild flavor can be an incredible substitute for heavy cream. Whether you want to accommodate a plant-based diet or boost the nutrient density of your dish, this chocolate avocado pudding is as easy as it is tasty. Simply blend two avocados with coconut milk, cacao powder, maple syrup, and a little vanilla, then spoon into small bowls and garnish with a sprinkle of sea salt or chopped nuts.

Bottom line

Whether you start by rolling up some avocado sushi or mashing guacamole, you’ll make a meal that’s as good for your health as it is for your tastebuds. The heart-healthy benefits of avocado make it an especially great choice for those in the construction industry, where 1 in 25 people will be diagnosed with heart disease. Enjoy the creamy, fresh taste of avocados and their nutrient-dense benefits, too.

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10 easy ways to spice up your meals

1. Build a spice collection  

Spices are the heart of flavorful cooking. Start with essentials like garlic powder, onion powder, paprika, and black pepper. From there, explore spices that add unique depth, like cumin, coriander, cinnamon, or curry powder. Each spice has its own personality and can bring a new dimension to a dish. Many herbs and spices are also rich in compounds that offer numerous health benefits. For example, turmeric is a powerful anti-inflammatory that has an effect similar to NSAIDs for pain relief. 

To begin experimenting, try making taco seasoning with chili powder, cumin, paprika, and garlic powder. Or create a Middle Eastern-inspired rub with za’atar and sumac for roasted vegetables or grilled chicken. Spices like these make it easy to mix things up in the kitchen.  

Pro tip: Invest in a compact spice organizer or magnetic spice tins that can be easily stored in your breakroom or lunch kit. This keeps your favorite spices within reach and prevents spills.

Recipe idea: Homemade Taco Seasoning 

2. Master the art of marinades  

Marinades are a simple way to take proteins and veggies from bland to flavorful. Combine acidic ingredients like lemon juice, yogurt, or vinegar with oil and seasonings for a flavor-packed mixture. Marinades also help tenderize meat and enhance texture.  

For something bold, try a garlic-soy-ginger marinade for chicken or tofu. Want a Mediterranean twist? Go for olive oil, oregano, lemon juice, and crushed garlic. Allow your ingredients to marinate for at least 30 minutes (or overnight) for the best results.  

Pro tip: Marinate meats or vegetables the night before in resealable bags for maximum flavor absorption. A mix of olive oil, garlic, lemon juice, and your favorite spices is a foolproof combination.

Recipe idea: Greek Chicken Marinade  

3. Experiment with condiments  

Condiments are an easy way to add flavor without complicated prep. Explore options like gochujang, tahini, sriracha, or Dijon mustard to elevate your meals. Many condiments can double as dipping sauces, salad dressings, or even flavor bases for soups.  

For example, stir miso paste into soup for a rich umami boost or drizzle tahini over roasted cauliflower for a nutty kick. You can also make your own condiments, like chimichurri or pesto, to customize flavors to your liking.  

Pro tip: Look for small travel-sized condiment bottles to bring flavors to work without cluttering your lunch bag. Refill them with unique sauces like Sriracha mayo or chipotle aioli for easy access.

Recipe idea: Chimichurri Sauce 

4. Incorporate fresh herbs  

Fresh herbs are an easy way to brighten up a meal. Add cilantro to tacos, basil to pasta, or parsley to grain bowls. Herbs don’t just add flavor—they also bring color, freshness, and health benefits to your plate. Parsley, for example, can improve oral health and clear up bad breath, while rosemary may support memory.

You can also blend herbs into sauces like pesto or add mint to fruit salads for a refreshing twist. Keeping herbs fresh is easy if you store them in a glass of water in the fridge or freeze them in olive oil cubes for later use. 

Pro tip: Keep a small herb garden in your kitchen or windowsill with easy-to-grow favorites like basil and parsley. Snip a few leaves each morning to add to your lunch for freshness.

Recipe idea: Classic Basil Pesto  

5. Don’t skip citrus  

Citrus is a secret weapon for adding brightness to your meals. The juice balances rich flavors, while the zest delivers concentrated citrusy notes. Add lime to tacos, lemon to roasted veggies, or orange zest to baked goods for instant flavor upgrades.  

Citrus can also form the base of sauces and dressings. A lemon vinaigrette, for example, transforms any salad into a zesty delight. Keep citrus on hand for last-minute finishing touches.  

Pro tip: Zest your citrus before cutting it to juice—those tiny shavings pack an extra punch of flavor! For a fresh and aromatic boost, keep the zest in a small container to sprinkle over salads, soups, or roasted veggies.

Recipe idea: Lemon Vinaigrette  

6. Play with texture  

Combining textures makes meals more satisfying. A crunchy topping like roasted nuts or toasted breadcrumbs adds contrast to soft or creamy dishes. Seeds, crispy chickpeas, or even thinly sliced radishes can add that extra crunch.  

On the flip side, creamy elements like hummus, Greek yogurt, or avocado help balance crispy textures. Try sprinkling toasted sesame seeds on stir-fried veggies or adding crushed crackers to soups for a bit of crunch.  

Pro tip: When adding crunchy toppings, sprinkle them on just before serving to keep them crisp. For creamy elements, swirl them in after cooking to preserve their smooth texture and maximize flavor contrast. 

Recipe idea: Crispy Roasted Chickpeas  

7. Add umami boosters  

Umami is the flavor that makes dishes feel rich and savory. Ingredients like soy sauce, nutritional yeast, Parmesan cheese, and tomatoes can help create that signature savoriness. Umami boosters are especially handy for plant-based proteins that need extra flavor.  

For a simple upgrade, try sprinkling nutritional yeast on popcorn or pasta or add sun-dried tomatoes to sauces and stews. Even a few dashes of Worcestershire sauce in a burger mix can make all the difference.  

Pro tip: Keep a small stash of umami-rich ingredients, like miso paste or anchovy paste, in the fridge. A teaspoon of either can enhance soups, marinades, or even salad dressings for a deeper flavor profile. 

Recipe idea: Sun-Dried Tomato Pasta  

8. Get creative with broths and stocks  

Cooking grains or vegetables in broth instead of water can add flavor without extra calories. Broths are also the foundation of soups, stews, and sauces. Make your own stock with vegetable scraps, bones, and aromatics for even more depth if you have time.  

Pro tip: Freeze leftover broth in ice cube trays for quick, single-serving portions to add flavor to grains, sauces, or stir-fries without thawing a whole container.

Recipe idea: Homemade Vegetable Stock  

9. Try global flavors  

Exploring international ingredients can inspire new dishes. Try Thai curry pastes, Indian spice blends, or Mexican mole sauces to take your cooking in a different direction.  

For instance, add gochujang to stir-fries for a Korean twist, or use harissa to spice up roasted carrots. Don’t be afraid to step out of your comfort zone—global flavors can reinvigorate your love for cooking.  

Pro tip: Check out the international aisle at your local grocery store for spice blends and sauces like garam masala, gochujang, or harissa to instantly transform simple dishes into global-inspired meals.

Recipe idea: Thai Green Curry  

10. Keep flavor-packed staples on hand  

A well-stocked pantry makes quick, flavorful cooking a breeze. Keep items like canned tomatoes, coconut milk, garlic, honey, and soy sauce on hand. These staples act as building blocks for countless recipes.  

For example, canned tomatoes can become a hearty pasta sauce, while coconut milk can be the base for curries. Keep a variety of staples so you’re always ready to whip up something flavorful, even on busy nights.  

Pro tip: Organize your pantry by grouping similar staples together, such as all your canned goods or spices, so you can easily access what you need when inspiration strikes. Labeling jars with their purchase or expiration date helps you rotate your stock and ensures nothing goes to waste.

Recipe idea: Super Simple Marinara Sauce 

Bottom line

Ready to make your meals exciting again and say goodbye to takeout and fast food? Adding flavor doesn’t have to be complicated. Small changes, like using fresh herbs or trying new spices, can make every meal something to look forward to.  

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7 days of healthy dinners

Monday

Main dish: One-Pot Chicken Thighs and Rice

Start your week with this flavorful, one-pot chicken thighs that minimizes cleanup. Juicy chicken thighs, zesty lemon, and fiber-packed brown rice combine in one pan for a comforting meal rich in protein and healthy carbs. Fresh herbs like parsley and thyme add a burst of flavor without relying on heavy sauces.

Side dish: Roasted Broccoli

Roasted broccoli is a simple yet delicious side that brings out its sweetness and crispy edges. Tossed with olive oil and freshly ground pepper, this antioxidant-rich vegetable complements the lemon herb chicken perfectly, adding nutrients like vitamin C and fiber to your plate.

Tuesday

Main dish: Sweet Potato and Black Bean Chili

This hearty vegan chili combines the natural sweetness of sweet potatoes with the earthy richness of black beans for a dish packed with plant-based protein, fiber, and vitamin A. Spiced to perfection, it’s a filling and nutritious option perfect for busy weeknights.

Side dish: Quinoa Salad with Italian Dressing

This light and refreshing quinoa salad adds a vibrant touch to your plate. Quinoa provides healthy carbohydrates and a complete source of protein, while the fresh veggies and tangy Italian dressing add plenty of flavor and texture.

Side dish: Cornbread Muffins

These cornbread muffins are a healthier take on a classic side. Made with whole grains and naturally sweetened with honey, they’re the perfect complement to the robust flavors of the chili, adding a touch of warmth and comfort to your meal.

Wednesday

Main dish: Teriyaki Salmon Sheet Pan Dinner

This one-pan wonder combines flaky, omega-3-rich salmon, tender green beans, and naturally sweet roasted sweet potatoes. Brushed with a flavorful teriyaki glaze, this dish is as nutritious as it is delicious. It offers an outstanding balance of healthy fats, protein, and carbohydrates to energize you midweek.

Side dish: Asian Cucumber Salad

Light and refreshing, this cucumber salad perfectly accompanies teriyaki salmon. Its low-calorie, crunchy, and the tangy sesame-soy dressing complement the bold flavors of the main dish while adding vitamins and antioxidants.

Thursday

Main dish: Slow Cooker Beef and Vegetable Stew

There’s nothing like a hearty beef stew to warm you up after a long day on site. This slow cooker recipe combines tender beef, nutrient-rich root vegetables like carrots and potatoes, and a savory broth to create a comforting, protein-packed meal. High in fiber and loaded with vitamins, it’s a perfect one-pot dinner to satisfy you.

Side dish: Whole-Grain Dinner Rolls

These fluffy dinner rolls are made with whole grains, offering a healthier twist on traditional bread. Rich in fiber and mildly sweetened with honey, they’re perfect for soaking up every last drop of the delicious stew.

Friday

Main dish: Vegetarian Stuffed Bell Peppers

These vibrant stuffed bell peppers are packed with a delicious mixture of quinoa, black beans, and flavorful spices, creating a nutrient-dense, vegetarian-friendly dish. High in plant-based protein, fiber, and antioxidants, they’re as satisfying as they are nutritious.

Side dish: Simple Arugula Salad with Lemon Vinaigrette

This light and refreshing arugula salad balances the richness of the stuffed peppers. Peppery arugula tossed with a bright lemon vinaigrette adds a crisp, tangy contrast while delivering vitamins A and K and a dose of healthy antioxidants.

Saturday

Main dish: Chicken Stir-Fry with Vegetables

This quick and customizable stir-fry is a lifesaver for busy weekends. Featuring lean chicken, a medley of colorful vegetables, and a savory sauce, it’s a high-protein meal packed with vitamins and minerals. You can easily swap the chicken for tofu or shrimp to fit your preferences.

Side dish: Brown Rice with Scallions and Sesame

Brown rice is a wholesome side dish that provides complex carbs for sustained energy. Fresh scallions and nutty sesame oil perfectly complement the bold and savory stir-fry.

Sunday

Main dish: Turkey Meatball Zoodles

End your week with this satisfying low-carb dinner. Tender turkey meatballs, rich in lean protein, are served over spiralized zucchini noodles, offering a lighter alternative to traditional pasta. It’s a flavorful, high-protein meal that won’t weigh you down.

Side dish: Garlic Parmesan Roasted Carrots

Sweet and savory, these roasted carrots are tossed with garlic and Parmesan, creating a perfect side dish loaded with vitamin A and antioxidants. Their caramelized edges and cheesy topping pair wonderfully with the turkey meatballs.

Breakfast and snack ideas to keep you fueled

• Blueberry chia pudding with almond butter: This creamy, make-ahead cia pudding is perfect for busy mornings. Packed with omega-3s from chia seeds, fiber, and a boost of protein from almond butter, it’s a nutrient-dense option that keeps you full for hours. Top with blueberries (or any berries!) for added sweetness and antioxidants.
• Veggie egg muffins: Baked in a muffin tin, these portable egg cups are filled with colorful veggies and cheese, offering a protein-rich breakfast that you can grab and go.
• Greek yogurt parfaits with granola: Layer creamy Greek yogurt with crunchy granola and fresh berries for a quick, balanced snack or grab-and-go breakfast. This combo delivers probiotics, fiber, and natural sweetness to keep you fueled throughout the day.
• Peanut butter banana wraps: A whole-wheat tortilla spread with peanut butter, topped with banana slices, and sprinkled with nuts or sesame seeds creates a delicious snack loaded with healthy fats, carbs, and natural sugars for quick energy.
• Homemade energy bites: These no-bake energy bites combine oats, nut butter, chia seeds, and a touch of sweetness, making them the perfect portable snack for a busy day.

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Under the Hard Hat’s favorite vegan and vegetarian breakfast recipes

1. High-protein vegan avocado toast

Avocado toast is a simple, nutritious breakfast that doesn’t require much prep or cooking time—perfect for busy mornings. This high-protein avocado toast recipe combines creamy avocado and crisp toasted bread with ⅓ cup of mashed chickpeas for the protein boost hardworking pros need to sustain energy levels.

Why we love it: Avocados are a superfood packed with macro and micronutrients—vitamins C, E, and K, as well as B vitamins, magnesium, potassium, and omega-3s—that provide health benefits like improved digestion, weight control, and increased brain function. Chickpeas add extra protein, iron, and fiber to this easy breakfast, and pairing them with bread makes for a complete meal. 

2. Vegetarian breakfast burritos

These yummy vegetarian breakfast burritos are a great grab-and-go breakfast, packed with scrambled eggs, homemade hashbrowns, beans, salsa, and cheese wrapped up tight in a whole wheat tortilla.  

Why we love it: This recipe takes 45 minutes to make but freezes well, so it’s an ideal candidate for meal prep—make a batch on the weekend and enjoy hot breakfast burritos all week! This recipe can also easily be made vegan by replacing eggs and cheese with plant-based alternatives. 

3. Cinnamon quinoa breakfast bowl

Substituting quinoa for oatmeal in this cinnamon quinoa breakfast bowl creates a new spin on an old favorite. Cooking quinoa in almond milk with vanilla and a few cinnamon sticks infuses it with spicy sweetness, then just garnish with the fruit and toppings of your choice to finish the dish.    

Why we love it: Besides being a complete protein, quinoa is also a great source of fiber, micronutrients, and antioxidants. Top it with some chopped nuts for an additional punch of healthy fats, protein, and fiber. This hearty breakfast bowl warms you up on chilly mornings and keeps you full till lunchtime without being overly complicated. 

4. One pan breakfast beans

Beans and toast have been a staple in British culture for ages, but this recipe for one-pan breakfast beans is a far cry from the traditional English breakfast. With leeks, mushrooms, tomatoes, and white beans cooked in a homemade savory sauce, this dish bursts with nutrition, umami, and flavor. This recipe requires some prep work, so it’s better suited for slow weekend mornings rather than the weekday rush. 

Why we love it: This dish would be equally good at breakfast or dinner, but we love the energy boost that comes from starting your day with a generous helping of plant-based protein and gut-enhancing ingredients like beans, miso, nuts, and tofu. When a recipe tastes good and is good for you, it’s a win in our books.  

5. My favorite green smoothie

This green smoothie is a bright, low-calorie blend of banana, peanut butter, spinach, flaxseed, berries, and almond milk. Tossing these ingredients in a blender and taking it to go is quicker and less expensive than hitting up a drive-through, and you’ll feel much healthier for it, too.

Why we love it: Many people find it hard to eat a full meal in the morning, but starting your day with a nutritious meal can help jumpstart your metabolism, provide your body with energy, and keep your blood sugar stable. A green smoothie provides lots of plant-based goodness in a sippable format that’s easy to ingest. 

Under the Hard Hat’s favorite vegan and vegetarian lunch recipes

6. Creamy vegan potato leek soup

Potato leek soup is warm, hearty, and flavorful—the ultimate winter comfort meal. This creamy vegan potato leek soup blends leeks, potatoes, and spices into a silky texture and uses coconut milk instead of heavy cream without sacrificing richness.

Why we love it: Soups are an ideal lunch food—quick, nutritious, and filling without being so heavy that you fall into a food coma. Make a big batch on the weekend and enjoy tasty soup all week. Bringing a thermos of this potato leek soup to work is a great way to warm up on a cold day and ensure you eat a nutritious lunch that leaves you with more energy, not less. 

7. Meal prep week-long power bowls

This recipe for meal prep week-long power bowls includes pre-roasting vegetables, cooking quinoa, cutting up fresh veggies, and preparing a variety of toppings to create the building blocks of several tasty one-bowl lunches.  

Why we love it: With this recipe, you can cook once and then have ingredients ready to assemble as you need them. We love the convenience of a meal prep recipe that allows you to have nutritious midday meals without having to get up early to make them. Plus, they’re easily customizable, meaning you can create a bowl that suits your taste preference for that day.

8. Veggie & hummus sandwich

Sandwiches are a lunchbox staple, but it can be tricky to think of plant-based sandwich fillings that go beyond PB&J. This veggie and hummus sandwich squeezes bell peppers, cucumbers, grated carrot, and lettuce between two slices of whole wheat bread slathered with hummus and avocado.  

Why we love it: This sandwich hits all the right notes—low-calorie, 13 grams of protein, loads of magnesium, fiber, vitamin C, and vitamin A, all in a convenient sandwich that’s easy to eat one-handed. What’s not to love? For an extra dose of protein, fiber, and flavor, throw in some mashed chickpeas or black beans.

9. Spicy buffalo chickpea wraps

Want to replace your favorite spicy fast-food sandwich with a healthier alternative? These vegan spicy buffalo chickpea wraps will do the trick. The chickpeas are tossed in your favorite hot sauce before being sauteed, folded into fresh tortillas or pitas, and topped with lettuce, onion, avocado, and tomato.   

Why we love it: We adore this recipe’s versatility. It’s excellent as is and allows for a ton of customization—make the chickpeas as spicy or mild as you like, change out the toppings, or even make it gluten-free by using a lettuce wrap instead of tortillas.  

10. Addictive sweet potato burritos

Skip the pricey food truck (and its long line) by making these addictive sweet potato burritos. The ingredients are a bit unconventional, but in our experience, the recipe title isn’t lying— the combination of kidney beans, sweet potato, spices, and cheddar cheese is indeed strangely addictive!

Why we love it: This recipe makes a dozen burritos that can be stored in the freezer for up to three months. Each burrito contains 20 grams of complete plant-based protein, along with plenty of iron and fiber. The sweet flavor of sweet potatoes makes this a favorite among many kids, too—just lower the spice level if needed. 

Under the Hard Hat’s favorite vegan and vegetarian dinner recipes

11. Peanut tofu satay

If you’re iffy about tofu, this is the recipe for you (and if you already love it, get ready to bookmark your new favorite dish). To make this peanut tofu satay, fry extra firm tofu on skewers until it’s irresistibly crispy before drizzling it with peanut satay sauce made from peanut butter, coconut milk, maple syrup, sriracha, sesame oil, soy sauce, ginger, and garlic. Garnish with scallions, cilantro, and sesame seeds, and serve over rice for a dish you’ll soon be obsessed with.  

Why we love it: If you only make one recipe on this list, this is the one. The flavors, textures, and nutritional profile of this meal just hit it out of the park every time. Plus, it’s even better next-day, so get ready for another punch of flavor at lunch!

12. Roasted tomatoes with cannellini beans

These roasted tomatoes with cannellini beans have the same vibe as your favorite creamy pasta dishes but come with a nutritional punch. Create a sauce from oven-roasted tomatoes, onions, garlic, coconut milk, and spices, then add cannellini beans and simmer. Serve with toasted French bread to make this meal a complete meal (and give you something to mop up every last bit of the scrumptious sauce).   

Why we love it: Created by registered dietician Bridgette Blakey, this dish comes together in under 30 minutes and bursts with flavor, umami, and nutrient-dense goodness. It’s a fabulous, comforting dish without too much spice or wild flavors—ideal for family dinners. 

13. Roasted cauliflower and lentil tacos with creamy chipotle sauce

Go beyond ground beef with these roasted cauliflower and lentil tacos with creamy chipotle sauce. Combining oven-roasted cauliflower, cooked lentils, and smoky homemade chipotle sauce served in a warm corn tortilla, these tacos are a mouth-watering vegetarian meal that can be made vegan by substituting egg-free mayonnaise.  

Why we love it: Everyone loves Taco Tuesday, and there’s even more to love it when the tacos in question are so heart-healthy and packed with micronutrients. This recipe is vegetarian and gluten-free and can also be made vegan, making it a good one to have if you’re ever trying to find a meal that fits several people’s dietary restrictions.  

14. Thai coconut curry corn soup

In this Thai coconut curry corn soup recipe, celery, corn, peppers, mushrooms, and spinach simmer within a perfectly spiced, creamy golden broth. This recipe can be adjusted almost indefinitely by using different vegetables, adding tofu for more protein, or serving it on rice.  

Why we love it: This soup is brimming with bright, bold flavors and is a nutrition powerhouse. Each serving has 18 grams of protein, 10 grams of fiber, and over half the recommended daily allowance of magnesium, folic acid, vitamin E, and vitamin K. Leftovers can be stored in the fridge for up to six days.

15. Best vegetable lasagna

With a filling made from carrots, bell peppers, zucchini, and spinach, this recipe for the best vegetable lasagna is a cheesy, protein-packed, healthy meal the whole family will love. With 30 minutes of prep time and 30 minutes of cooking time, it’s not the quickest dinner recipe, but we promise it’s well worth the wait.   

Why we love it: Cottage cheese takes the place of ricotta in this recipe, and we love how it gives this dish an added boost of protein and flavor. With meals like this, you can easily double the recipe and make two—one to eat now and one to freeze for later (when you don’t have the time or energy to cook). 

Under the Hard Hat’ favorite vegan and vegetarian dessert recipes

16. The best vegan chocolate cake

For a dairy-free cake that’s decadent, moist, and oozing with chocolate, look no further than the best vegan chocolate cake. With several secret ingredients like applesauce and apple cider vinegar, this cake tastes just as good as its non-vegan alternatives.

Why we love it: This sinfully sweet dessert is perfect for vegan eaters with a sweet tooth or a special day coming up. It’s also made in one bowl, making cleanup a breeze. 

17. Perfect summer fruit salad

Nothing’s better than a big bowl of cold fruit when it’s hot outside. This recipe for the perfect summer fruit salad combines fresh pineapple, strawberries, kiwi, bananas, oranges, grapes

and blueberries tossed in a zesty citrus sauce.

Why we love it: The best plant-based option is sometimes the simplest. Instead of fussing with substitutions for eggs, milk, and butter, this recipe is naturally vegan, featuring nature’s candy. Fruit contains antioxidants, vitamins, minerals, and fiber, making this colorful dessert easy to enjoy guilt-free.

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Under the Hard Hat’s favorite one-pot dinner recipes

1. One-pot creamy chicken and mushroom pasta

This creamy chicken and mushroom pasta dish is tasty and simple to prepare. It involves searing chicken, whisking together a creamy sauce, and cooking pasta all in the same pot. 

Why we love it: If you’re looking for hearty comfort food that won’t leave your kitchen looking like a bomb went off, this recipe is the one. This dish is nuanced enough for adults and mild enough for kids, making it that ever-elusive holy grail: a quick, easy, healthy dinner the whole family will enjoy.  

2. Sweet potato shepherds pie

This sweet potato shepherd’s pie is a nourishing vegan recipe that combines celery, carrots, sweet potatoes, red potatoes, mushrooms, peas, corn, and lentils—everything except the kitchen sink! The nutrient-dense ingredients are simmered with fragrant herbs and spices before being baked for 25 minutes for a one-pot meal you’ll love.

Why we love it: With loads of micronutrients, fiber, and plant-based protein, this shepherd’s pie will hit the spot after even the most demanding workday—with the bonus of providing plenty of plant-based goodness to help you fuel up for tomorrow.

3. Taco gnocchi bake

This taco gnocchi bake is a tasty dish, requiring very little prep and even less cleanup. Start by browning ground beef in a cast iron skillet, then add black beans, enchilada sauce, spices, and sharp cheddar before topping with creamy avocado, spicy jalapeno, and fresh cilantro. This is a great way to get the flavors of Taco Tuesday without the same old. 

Why we love it: We love a good fusion dish, and blending traditional Italian gnocchi with Mexican cuisine’s bright, spicy flavors creates an unexpectedly easy meal that will quickly become a favorite on your list. You could make this a vegan or vegetarian dish by omitting the cheese and ground beef or replacing them with plant-based alternatives. 

4. One-pot lentil dal

Approximately 40% of India’s population is vegetarian, so Indian cuisine is filled with unbelievably delicious, perfectly spiced meals. This one-pot lentil dal starts with fiber and protein-rich lentils before adding a handful of spices and creamy coconut milk for a simple, satisfying one-pot meal. Serve with warm naan to make a complete meal.

Why we love it: Indian meals are warming, nutritious, and a welcome break from the same old, everyday Western cuisine. Many common spices used in Indian cooking are anti-inflammatory and high in antioxidants. Combined with the protein and fiber of lentils, this makes an incredibly healthy meal. 

5. Lemon garlic salmon tray bake

Technically, this is a one-pan dinner instead of a one-pot dinner, but it was too good not to include. This lemon garlic salmon tray bake starts by covering salmon fillets in a zesty lemon marinade before baking them in the oven alongside fresh asparagus and cherry tomatoes. After just 11 minutes, you’ll have a dinner of juicy salmon, roasted asparagus, and blistered tomatoes. 

Why we love it: Cooking everything on one baking sheet allows you to make a high-impact, gourmet-style dinner without worrying about creating different dishes, timing everything perfectly, or washing multiple pots and pans. Salmon is high in omega-3 fatty acids, while asparagus and tomatoes are high in antioxidants, making this meal an excellent choice for healthy eating. 

6. One-pot vegetable jambalaya

This one-pot vegetable jambalaya offers a taste of classic Southern cuisine. Peppers, celery, tomatoes, and green chiles blend with spices and long-grain rice to create a flavorful meal that is also vegetarian, vegan, and gluten-free.

Why we love it: This recipe is delicious as-is and also offers endless opportunities for variations. Add tofu or black beans to boost the protein content, switch the veggies out to feature fresh finds from your garden, or adjust the spice level to suit your preferences. However you make it, this dish is a winner! 

7. Skillet lasagna

If you love lasagna but don’t always have the time to make it, this 30-minute skillet lasagna is the perfect one-pot alternative. Combining Italian sausages, ricotta, tomato sauce, and lasagna noodles, this dish has all the flavors of old-school lasagna made quick and easy in a single skillet.  

Why we love it: Lasagna is a classic dish with everything you want in comfort food: juicy meat, gooey cheese, and tangy tomato sauce. This dish gives you all that yummy lasagna flavor without the labor-intensive process, which is a massive plus in our books! Swapping ground beef for Italian sausage also gives this dish a different flair.

8. Easy 1-pot black bean soup

This easy 1-pot black bean soup blends black beans, onions, veggie broth, chipotle peppers, spices, and even a bit of vegan dark chocolate to add depth to the flavor of this dish. Everything simmers in the same pot for 15-20 minutes and keeps in the fridge for up to a week. What could be easier?  

Why we love it: We don’t know about you, but crisp fall days and chilly winter nights mean we shift into soup mode. And while soup can often be too light to be considered a meal, this protein-packed black bean soup is low-calorie, high-fiber, and filled with protein to keep you full for hours. 

9. Baked feta with veggies

This baked feta with veggies recipe is vegetarian, cheesy, salty, and comforting while being (relatively) healthy. Low-fat feta cheese is sprinkled with herbs and baked with bell peppers, cherry tomatoes, jalapenos, and olives. After 30 minutes, this meal bubbles with roasted vegetables and deliciously melty feta cheese.

Why we love it: Feta cheese is salty, firm, and has just the perfect amount of melty goodness without getting greasy—why not plan a meal around it? Feta is often eaten in combination with peppers, tomatoes, and olives in a Greek salad, and this dish is kind of a play on a traditional Greek salad, just baked!

Why we love one-pot meals

Besides the obvious fact that one-pot meals mean less mess and cleanup, we love handy recipes like these because they make cooking and eating at home much more manageable. When homecooked meals take a long time to prepare and involve a post-cooking cleanup sesh that takes longer than the dish itself, it is much easier to convince yourself to order takeout instead. 

These one-pot meals are homecooked, healthy, and require minimal cleanup, so you’re more likely to make them. Eating meals at home also means less fat and salt, fewer calories than most restaurant meals, plus a big break for your bank account—and who doesn’t love that? 

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Quick look

• Protein is essential for contractors to sustain energy, repair muscles, recover quickly from physically demanding work, and support healthy immunity.
• Signs of deficiency include persistent fatigue, muscle weakness, slower wound healing, and increased susceptibility to illness.
• Boost your intake with strategies like meal prep, understanding serving sizes, and choosing higher-protein swaps like quinoa over rice or Greek yogurt over sour cream.
• Plan smart by stocking protein-rich foods and spreading protein intake throughout the day to maintain energy and support muscle recovery.

Protein matters

Protein is your body’s building block for muscle repair, energy production, and overall health. When lifting heavy materials or spending long hours on your feet, your muscles break down and need the amino acids in protein to rebuild stronger. This repair process is vital for reducing soreness and preventing injuries over time.

Beyond muscle recovery, protein helps sustain energy levels throughout the day. Unlike quick-burning carbs, protein provides a steady fuel source, keeping contractors sharp and focused even during demanding shifts. Protein supports muscle strength and is key in maintaining immunity and balancing hormones, which is critical for contractors working in challenging environments.

Consuming enough protein can speed up recovery after a strenuous day and improve endurance for those in physically demanding roles. By replenishing their bodies with quality protein, contractors can reduce fatigue, stay productive, and keep up with the physical challenges of their trade.

Signs you’re lacking protein

Your body relies on protein to function at its best, and falling short on your daily intake can lead to noticeable problems—especially for workers tackling physically demanding jobs. Here are some common signs that you might not be getting enough protein:

Persistent fatigue

Low protein intake could be the culprit if you’re dragging by mid-morning or struggling to keep up with the pace of a long day. Protein helps stabilize energy levels, so skipping it can leave you feeling worn out and unable to focus, particularly when your job requires physical and mental stamina.

Muscle loss or weakness

Protein is essential for muscle repair and growth. Without it, the body may break down muscle tissue to meet energy needs. For people in construction, this can reduce strength and endurance, making tasks like lifting heavy equipment or operating machinery more challenging.

Slower wound healing

Cuts, scrapes, and bruises are common on job sites, but your body might take longer to heal if you’re not getting enough protein. Protein supports tissue repair, so inadequate intake can delay recovery from even minor injuries, potentially keeping you off the job longer than necessary.

Increased susceptibility to illness

Working in construction or engineering often means exposure to dust, outdoor elements, and fluctuating weather. A lack of protein can weaken the immune system, leaving workers more vulnerable to colds, infections, or other illnesses that could disrupt their schedules.

5 tips to beef up your protein intake

1. Calculate your intake range

Knowing how much protein your body needs is the first step to improving your intake. The general recommendation for adults is 0.8 grams of protein per kilogram of body weight. However, if you’re in a physically demanding field like construction or engineering, you’ll likely need more—up to 1.6 to 2.2 grams per kilogram of body weight, according to the American College of Sports Medicine.

To calculate your range:

1. Convert your weight to kilograms (divide pounds by 2.2).
2. Multiply your weight in kilograms by the protein intake range (e.g., 70 kg × 1.6 = 112 grams of protein per day).

For example, if you weigh 180 pounds (about 82 kilograms) and are active, aim for 130-180 grams of protein daily. This will ensure your body has enough protein to repair muscles, sustain energy, and keep up with demanding work.

2. Familiarize yourself with serving sizes

Knowing these serving sizes can help you plan meals and snacks that pack enough protein to fuel your day. For example, pairing 3 oz of chicken with a cup of quinoa gives you 34 grams of protein in one meal. Here’s a quick guide to the protein content of common foods:

• 1 large egg: 6 grams
• 3 oz (palm-sized) chicken breast: ~26 grams
• 4 oz cooked salmon: ~27 grams
• 3 oz cooked steak: ~25 grams
• 1 cup cooked quinoa: 8 grams
• ½ cup tofu: 11 grams
• 1 cup Greek yogurt: 23 grams, depending on the brand
• 2 tbsp peanut butter: 7 grams
• 1 oz almonds (about 23 nuts): 6 grams

Being mindful of portion sizes also ensures you don’t accidentally fall short or overeat in a way that makes balancing your meals difficult. A good rule of thumb is to aim for 20-30 grams of protein per meal to distribute your intake throughout the day evenly, which helps with muscle repair and sustained energy.

3. Stock up on protein-rich foods

Keeping your kitchen and job site stocked with protein-packed options makes it easier to meet your daily goals. Here are some versatile, easy-to-source protein options:

Staples for meals

• Lean meats: Chicken, turkey, and lean cuts of beef or pork
• Fish: Salmon, tuna, cod, or canned sardines
• Eggs: A quick and affordable source of high-quality protein
• Legumes: Lentils, chickpeas, and black beans
• Tofu or tempeh: Opt for organic and non-GMO
• Dairy: Greek yogurt, cottage cheese, or milk
• Whole grains: Quinoa, farro, and whole-grain bread

Convenient snacks for job sites

• Jerky: Beef, turkey, or plant-based options for an easy, shelf-stable snack
• Protein bars: Look for bars with at least 10-20 grams of protein and minimal added sugar
• Mixed nuts: Almonds, cashews, or peanuts, pre-portioned to avoid overeating
• Hard-boiled eggs: Portable and packed with 6 grams of protein each
• String cheese or mini cheese wheels: Convenient, no-prep options
• Edamame: High in protein and easy to pack in small bags

These items ensure you’re never caught without a protein-rich option, whether packing a lunch for the job site or grabbing a quick snack between tasks. Stocking your pantry and lunchbox with these essentials increases your energy and performance throughout the day.

4. Choose higher protein swaps

Sometimes, boosting your protein intake is as simple as swapping one ingredient for another. These easy substitutions can make a big difference without requiring a complete diet overhaul:

Higher protein swaps

• Quinoa instead of rice: A cup of cooked quinoa packs 8 grams of protein compared to 4 grams in white rice. Plus, it’s a complete protein, providing all essential amino acids.
• Greek yogurt instead of sour cream: Greek yogurt contains up to 20 grams of protein per cup, while sour cream offers only about 5 grams. Use it as a topping for tacos, baked potatoes, or dips.
• Edamame instead of chips: A half-cup provides 9 grams of protein, making it a healthier, more filling snack.
• Chickpea pasta instead of regular pasta: Chickpea-based pasta delivers 13-15 grams of protein per serving, compared to just 7 grams in traditional wheat pasta.
• Almond butter instead of jam: Swapping jam for almond butter on toast adds 7 grams of protein per tablespoon.
• Cottage cheese instead of cream cheese: Cottage cheese contains around 14 grams of protein per half-cup, significantly more than the 2 grams in cream cheese.

These small, practical swaps can significantly increase your daily protein intake without changing the flavor or structure of your meals. For instance, trading your usual bowl of pasta with chickpea pasta and topping it with lean ground turkey can easily double the protein content of your dinner.

By choosing higher-protein alternatives, you can maximize the nutritional value of your meals and snacks, keeping you energized and ready to tackle physically demanding work.

5. Meal prep

When you’re rushing from one job site to another, finding protein-rich snacks or meals on the go can be challenging. Meal prep saves time, reduces the temptation to reach for less nutritious options, and keeps your protein intake steady throughout the day. Planning and preparing meals in advance is one of the best ways to consistently meet your protein goals, even on your busiest days. 

Easy meal prep ideas

• Grilled chicken and quinoa bowls: Cook a batch of quinoa and grill several chicken breasts. Pair them with steamed veggies and top with a drizzle of olive oil or your favorite sauce for an easy, protein-packed lunch.
• Overnight protein oats: Combine oats, milk (or a plant-based alternative), and a scoop of protein powder in a jar. Add toppings like nuts, seeds, or fresh fruit for a quick breakfast that can be eaten on the go.
• Hard-boiled eggs and veggie packs: Prep a dozen hard-boiled eggs and portion them with sliced veggies like carrots, celery, and bell peppers for easy snack packs.
• Turkey or chicken wraps: Use whole-grain tortillas, lean deli turkey or chicken, and add spinach, avocado, and Greek yogurt for a quick, high-protein wrap.
• Chickpea salad: Toss canned chickpeas with diced veggies, olive oil, lemon juice, and herbs for a versatile salad that can be eaten alone or as a side dish.

Helpful hints for eating more protein

Protein quality

Complete proteins contain all nine essential amino acids your body needs but can’t produce independently. These are crucial for muscle repair, energy, and overall health. Common sources of complete proteins include animal proteins, quinoa, soy, rice, and beans.

If you follow a plant-based diet, aim to include a variety of plant-based protein sources throughout the day to ensure you’re getting all essential amino acids.

Protein timing

Getting enough protein isn’t just about how much you eat—it’s also about when you eat it. Spreading your protein intake evenly throughout the day helps to maintain steady energy levels while preventing hunger (and overeating) later in the day. Timing your protein intake also helps support muscle repair and recovery, which is essential during long days on a work site.

Start with a protein-rich breakfast to set the tone for the day, and continue incorporating protein into snacks and meals, such as pairing apple slices with peanut butter or adding grilled chicken to a salad at lunch. 

Bottom line

Adequate protein intake is essential to staying strong, energized, and ready to tackle the challenges of the job. Whether lifting heavy materials, working long hours, or recovering from the wear and tear of a busy workday, prioritizing protein can make a big difference in your performance and overall well-being.

Boosting your protein intake doesn’t have to be complicated. Small, manageable changes—like swapping rice for quinoa, prepping protein-packed meals in advance, or choosing high-protein snacks—can add significant benefits over time.

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Quick look

• Nutritional yeast, or “nooch,” is a deactivated yeast known for its cheesy, nutty flavor and versatility in cooking.
• Nutritional yeast is rich in B vitamins, amino acids, and antioxidants, supporting energy, immunity, and muscle health.
• Popular uses include sprinkling it on popcorn, blending it into sauces, or adding it as a savory topping for pasta and vegetables.
• You can use it in recipes such as vegan mac and cheese, cheesy kale chips, and savory oatmeal.

What is nutritional yeast?

At first glance, nutritional yeast doesn’t sound appetizing, and its nickname, “nooch,” might not make it any better. But this humble ingredient is a deactivated yeast, often derived from Saccharomyces cerevisiae, loaded with nutrients and flavor. Unlike active yeast used in baking, nutritional yeast doesn’t make dough rise. Instead, it’s pasteurized and dried to deactivate the yeast cells, giving it a flaky or powdery texture perfect for adding a punch of flavor to your favorite dishes. 

Just one teaspoon of nutritional yeast (5 grams) provides:

• 3 grams of protein
• 1 gram of fiber
• 2 grams of carbohydrates
• 10 mg of sodium
• 110 mg of potassium
• 0.3 mg of iron (2% DV)
• 3.2 mg of riboflavin (250% DV)
• 17.5 mg of niacin (110% DV)
• 3.6 mg of vitamin B6 (210% DV)
• 7.5 µg of vitamin B12 (310% DV)

Fortified vs. unfortified nutritional yeast: Which is better?

Fortified nutritional yeast is enriched with additional vitamins and minerals, such as vitamin B12, folic acid, and iron. This makes it particularly beneficial for vegans and vegetarians, as B12 is naturally found in animal products and is essential for red blood cell production and neurological health. However, the added nutrients are synthetic, which some people prefer to avoid.

On the other hand, unfortified nutritional yeast contains only the vitamins and minerals naturally present in the yeast. While it doesn’t provide the same B12 boost as its fortified counterpart, it’s a more natural option for those seeking whole, unprocessed foods. Many prefer unfortified versions to avoid synthetic additives, relying instead on a varied diet to meet their nutritional needs.

Why we love nutritional yeast

1. Excellent source of B vitamins: Nutritional yeast is rich in B vitamins, including B1, B2, B6, and often B12 in fortified versions. These vitamins play a significant role in energy production, helping your body convert food into fuel. They also support brain health and contribute to healthy skin and hair.
2. Complete plant-based protein: As a complete protein, it contains all nine essential amino acids. This makes it an excellent source of plant-based protein for vegans and vegetarians, supporting muscle repair and overall growth.
3. Trace minerals: Nutritional yeast contains zinc, selenium, and magnesium. Zinc helps strengthen the immune system, selenium acts as a powerful antioxidant, and magnesium supports hundreds of biochemical reactions, from muscle function to energy production.
4. Antioxidants: Packed with antioxidants, nutritional yeast helps protect your cells from oxidative stress caused by free radicals. Antioxidants are known to reduce the risk of chronic diseases and improve immunity.
5. Potential cholesterol benefits: Beta-glucan, a type of fiber found in nutritional yeast, has been linked to lowering cholesterol levels and improving cardiovascular health. While research is ongoing, incorporating it into your diet is an easy way to gain several health benefits. 
6. Immune support: Beta-glucans found in nutritional yeast are also known to enhance immune system function by binding to specific receptors on macrophages and dendritic cells, which triggers a cascade of immune responses.
7. Low sodium, low calorie: Nutritional yeast is naturally low in sodium and calories, making it a heart-friendly option for those looking to reduce salt intake. Its savory flavor allows you to enhance the taste of your meals without reaching for the salt shaker.

How to use nutritional yeast

Nutritional yeast is a versatile ingredient that improves the flavor and nutritional value of many dishes. Its savory, cheese-like taste makes it popular for anyone seeking dairy-free alternatives or simply looking to add depth to their meals. Best of all, using nutritional yeast in your cooking is straightforward, and its applications are as varied as your culinary creativity.

Here are some simple ways to use nutritional yeast:

• Use it as a topping to add a cheesy flavor to your popcorn, mashed potatoes, or your favorite pasta
• Use it as a salt alternative to add more of a savory taste to your soups
• Use it to create creamy, dairy-free sauces
• Use it to boost the nutrient content of your scrambled eggs (or tofu)
• Add it to your daily health shakes
• Use it as a thickener for soups and sauces

These simple ways to use nutritional yeast will enhance the flavor of your meals and provide your body with the nutrients it needs to thrive on the job site.

3 nooch recipes to try today

These recipes are the perfect starting point if you’re looking for creative ways to include nooch in your meals. Whether you’re after a quick snack, a protein-packed main, or a comforting soup, these dishes show how versatile nooch can be. Here are three delicious and easy recipes to inspire your next meal:

1. Vegan Cheesy Kale Chips

Transform your fresh kale into a crispy, savory snack by tossing the leaves with nutritional yeast, olive oil, and your favorite spices. Minimalist Baker’s Cheese Kale Chips only take thirty minutes and have a few easy steps to follow. It’s a perfect healthy alternative to chips for movie nights or social gatherings.

2. Creamy Vegan Mac and Cheese

This Vegan Mac and Cheese recipe uses a simple homemade “cheese” powder containing nutritional yeast, garlic powder, onion powder, and a touch of turmeric for color. The powder is mixed with non-dairy milk, vegan butter, and cooked macaroni to create a creamy, cheesy sauce. It’s quick, comforting, and entirely dairy-free.

3. Savory Oatmeal with Nutritional Yeast

Savory oatmeal may sound weird initially, but this spin on a classic breakfast option elevates it to another level. Not only does it come packed with nutrients, but you can also mix and match veggies based on your preference. Combine oats, water, nutritional yeast, kale, mushrooms, tomatoes, turmeric, and a dash of hot sauce, then simmer until thickened. Top with sun-dried tomatoes, chia seeds, or flaxseed meal for added texture and nutrients.

Bottom line

Nutritional yeast is a powerhouse ingredient that combines bold, cheesy flavor with several health benefits. While it may sound strange initially, it’ll be hard to resist once you try it. Whether you’re looking to boost your intake of B vitamins, enjoy a plant-based protein source, or add antioxidants to your diet, nutritional yeast is an easy and versatile choice.

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Quick look

• Beans are a great source of fiber, protein, and complex carbohydrates.
• Beans aren’t just for vegetarians; they make a great addition to any diet.
• Diets rich in beans can lower cholesterol, improve heart health, contribute to a healthy gut, regulate blood sugar, and support digestion.
• Canned beans offer convenience, but cooking beans from scratch can cost less and have a lower environmental impact.

Beans, beans the musical fruit: Why we love beans

Beans are a fantastic addition to any diet (even if you enjoy a great steak). They add fiber, protein, variety, and versatility to your favorite meals.

Great source of fiber

Beans are rich in fiber, a crucial nutrient most adults don’t get enough of. We often think of fiber in the context of bowel movements, but the role of this humble nutrient is much more important. A meta-analysis of over 250 studies showed that people who ate a high-fiber diet reduced their risk of dying by 16-24% compared to those who ate a low-fiber diet. And for every 8 grams of additional fiber, that risk fell by a further 5-27%. 

The average cup of beans provides over 50% of your daily fiber requirements, with navy beans, black beans, and garbanzo beans (chickpeas) among the most fiber-rich sources. 

Beans are also a rich source of complex carbohydrates, providing a stable energy source that can help you maintain a healthy weight, prevent type 2 diabetes, and reduce the risk of heart problems.

Endless variety

There are an estimated 400 different beans worldwide, and while you won’t find most of them on the shelves of your local grocery store, there are still dozens of varieties to enjoy.

Black beans, pinto beans, and kidney beans are commonly used in Mexican dishes, and garbanzo beans (chickpeas) play a starring role in many Indian dishes. Cannellini and white lima beans have a creamy, buttery taste that pairs well with pasta-style sauces and Italian flavors. The texture of beans can also vary drastically depending on how they’re soaked, prepared, and cooked. Oven-roasted chickpeas provide the same satisfying crunch as potato chips (and can be seasoned similarly for a great snack), while mashed beans are the perfect filling for a taco or burrito. 

Limitless versatility

The variety of tastes, textures, and uses for beans make them uniquely suited for making side dishes, main courses, beverages (like soy milk), and even desserts (don’t knock Black Bean Brownies until you’ve tried ’em!). Beans fit most dietary restrictions and just about every budget, making them one of the most versatile foods in supermarkets today.

Eating beans is good for your health

Beans are great for your health. They contain fiber, antioxidants, and micronutrients to help lower cholesterol, boost protein intake, reduce blood pressure, improve gut health, and more. 

Lower cholesterol

Soluble fiber lowers cholesterol by absorbing fluid and creating a gel-like substance that supports cholesterol removal from the body. Beans are high in soluble fiber, which is one of the reasons that a bean-rich diet can lower cholesterol. High cholesterol levels are a leading cause of heart disease; eating a high-fiber diet can help reduce your risk level. 

Plant-based protein source

Beans are high in amino acids, making them a great source of plant-based protein with fewer calories and saturated fat than common animal-based protein sources like meat and cheese. Protein is present in every cell in the body, and getting adequate amounts is crucial for building muscles, repairing injuries, and preserving bone health. 

While soybeans are the only beans considered complete proteins (containing all nine essential amino acids), you can combine beans with corn, bread, rice, cheese, and other common foods to make complete proteins. 

Reduced blood pressure

One cup of butter beans contains 955 milligrams of potassium—almost a third of the recommended daily allowance for an adult male. Potassium is a mineral that decreases the effects of sodium, making it an effective method for reducing high blood pressure. 

Cardiovascular disease and diabetes

Research has shown that regularly incorporating beans into your diet may prevent cardiovascular disease (CVD) and Type-2 Diabetes (T2D). A 2021 study examining the role of beans in cardiometabolic diseases concluded, “Regular consumption of legumes/beans is an important behavioral dietary strategy to reduce risk and improve comorbidities of CVD and T2D.” 

Gut health

Your gut is much more than just a factory for digesting food. Recent research has shown that human digestive systems house large nerve centers that constantly communicate and relay information, leading some researchers to call the gut a “second brain.” 

Studies have shown that adding beans into your diet “fosters the growth of beneficial gut bacteria and significantly enhances the production of short-chain fatty acids in the colon.” A healthy gut can reduce digestive issues, support brain health, and even help you lose weight. 

Canned vs dried: What’s better?

Most beans are available in canned or dried form. Canned beans are quick and convenient. They’re ready to eat right from the can, perfect for busy nights or last-minute meals. While still budget-friendly, canned beans are more expensive than dried beans and often contain as much as 40% more sodium. 

Dried beans need to be soaked—sometimes overnight—and cooked before use, and some find that beans made from scratch are a bit tougher on the digestive system. Ensuring dried beans are well-soaked before use can reduce digestive issues but requires some advance planning. However, dried beans are much less expensive than canned and allow you to tailor the amount of salt and seasonings added during soaking and cooking. 

Our favorite bean recipes

If your only experience with bean-based meals is canned beans on toast, you’re in for a treat. Beans are one of the most versatile cooking ingredients in your pantry, and these recipes showcase how tasty they can be—don’t be surprised to find yourself coming back for second (or third) helpings!

Roasted Tomatoes with Cannellini Beans 

If you’re new to bean-based meals, this roasted tomatoes and cannellini beans recipe is a great place to start. Created by registered dietician Bridgette Blakey, this dish comes together in under 30 minutes and bursts with flavor, umami, and nutrient-dense goodness. 

To make this recipe, cannellini beans (sometimes known as white kidney beans) are simmered in a savory sauce made from oven-roasted tomatoes, onions, garlic, coconut milk, and spices. Serving with toasted French bread or sourdough makes this meal with a complete protein and allows you to mop up every last bit of the delicious sauce.   

Black Bean Burger

Oddly enough, one of our favorite bean burger recipes comes from a website better known for its baking. Sally’s Baking Addiction said it all when they called this recipe The Best Black Bean Burger I’ve Ever Had—these burgers turn out so juicy, spicy, and filling, we think you’ll agree. 

These bean burgers combine ingredients you’d expect to see in a bean burger recipe (black beans, onion, garlic, spices) with some you might not (feta cheese, eggs, and Worcestershire sauce). They take 30 minutes to make and freeze well for up to three months, making them perfect for meal prep.

Note: This recipe is not vegan or vegetarian due to the inclusion of Worcestershire sauce and eggs. The recipe notes offer alternatives for those who wish to avoid these ingredients.  

Three-Bean Salad

Sometimes, you just don’t feel like cooking, especially during the dog days of summer when the last place you want to be is in front of a hot stove. This Easy Three-Bean Salad from Minimalist Baker takes just 10 minutes, uses one bowl, and keeps in the fridge for up to five days—perfection! Mix cannellini beans, red kidney beans, and chickpeas with chopped celery, red onion, and parsley before seasoning with olive oil, red wine vinegar, a touch of maple syrup, and spices. 

Bottom line

Beans really are a magical fruit—er, legume—but not for the reasons we’re all used to singing about. These powerful pulses are inexpensive, nutritious, healthy, and versatile. They can make you healthier, stronger, and less susceptible to cardiovascular disease and diabetes—all while tasting delicious. If you’re guilty of leaving bean-based meals to plant-based eaters (or not eating them enough as a vegan or vegetarian), it’s time to rekindle your love for beans. 

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Quick look

• Dark chocolate containing 70% cocoa or more is rich in flavonoids, magnesium, and antioxidants, which support heart, brain, and gut health.
• High-quality dark chocolate can lower blood pressure, improve circulation, and reduce LDL cholesterol, enhancing cardiovascular health.
• Research shows that when consumed in moderation,dark chocolate may improve insulin sensitivity and lower the risk of type 2 diabetes.
• For maximum health benefits, opt for dark chocolate with minimal added sugar, 70% or higher cocoa content, and simple ingredients.

What makes dark chocolate…dark?

Dark chocolate is the grown-up sibling of your favorite childhood candy bar—more decadent, less sweet, and packed with cocoa goodness. But what sets it apart? Actual dark chocolate starts at 70% cocoa or more, with minimal sugar and no milk solids. That’s where the magic happens. And just because it says “dark” on the label doesn’t mean it’s healthy—chocolate with only 55% cocoa might still be loaded with sugar and missing the good stuff.

So, what makes dark chocolate a superfood superstar? It’s all about the powerhouse nutrients and compounds hiding in those cocoa solids:

• Flavonoids: Think of these plant-based antioxidants as little helpers for your heart and overall health. Specifically, flavonols (a flavonoid) improve blood flow, fight inflammation, and give dark chocolate its health-boosting reputation. The higher the cocoa content, the more flavonoids you’re getting.
• Magnesium: Dark chocolate is a surprisingly good source of magnesium, a mineral that keeps your muscles working, your heart healthy, and your bones strong. One bar of 70-85% dark chocolate can pack a hefty dose of this essential nutrient.
• Theobromine: This natural compound, a cousin of caffeine, gives you a gentle pick-me-up. It’s great for focus and mood without the jitters.
• Iron and zinc: These two minerals are like a dynamic duo for energy and immunity. Dark chocolate gives you a tasty way to fuel up and stay strong.

When it comes to dark chocolate, the higher the cocoa percentage, the better the benefits. It’s the treat that loves you back—just make sure you choose wisely.

Eating dark chocolate has health benefits

Diabetes

Dark chocolate isn’t just a delicious treat; it might help keep your blood sugar in check. Studies suggest that the flavonoids in dark chocolate can improve how your body handles insulin, reducing the risk of developing type 2 diabetes by up to 21%. 

It gets better: The polyphenols in cocoa have been shown to improve glucose metabolism and fight oxidative stress, a significant factor in insulin resistance. So, enjoying a bit of dark chocolate helps your body manage blood sugar more effectively.

Of course, not all chocolate is created equal. To get these benefits, stick to dark chocolate with at least 70% cocoa and minimal added sugar. And remember, moderation is key—too much of a good thing can still lead to unwanted sugar spikes. Keep it high-quality and savor it.

Heart health

Dark chocolate isn’t just a tasty indulgence—it’s also a heart hero. Packed with flavonoids (natural antioxidants), this sweet treat can do wonders for your cardiovascular health. From improving blood flow to supporting overall heart function, dark chocolate brings more to the table than just its rich, delicious flavor.

Lowering blood pressure

Did you know dark chocolate could help keep your blood pressure in check? Studies show that eating just a small amount—about 6 grams daily—can lead to noticeable improvements. The secret lies in flavanols, natural compounds in cocoa that boost nitric oxide production. This signaling molecule helps relax your blood vessels, improving blood flow and lowering blood pressure. It’s like a tiny treat for your taste buds and your heart.

Improving circulation

Dark chocolate doesn’t just taste good—it helps your blood get where it needs to go. Thanks to flavanols, dark chocolate can improve the health of your blood vessels and boost circulation. For people with coronary artery disease, this can be a game-changer, reducing the risk of heart attacks and strokes. So, every bite of high-quality dark chocolate isn’t just a treat—it’s a little nudge toward better heart health.

Reducing the risk of hypertension

Enjoying dark chocolate regularly might do more than satisfy your sweet tooth—it could help prevent hypertension. High blood pressure is a common condition within the construction industry and a significant risk factor for heart disease, but the flavanols in dark chocolate have been shown to support healthy blood pressure levels.

Enhancing vascular function

Dark chocolate does more than just lower blood pressure—it helps your blood vessels stay strong and flexible. Flavanols in cocoa work to improve endothelial function, which is all about keeping your blood vessels elastic and healthy. Better vascular function means better overall heart health, making dark chocolate a delicious way to support your body from the inside out.

Cholesterol

Dark chocolate isn’t just a treat—it’s a heart-healthy superfood. Thanks to its rich supply of cocoa flavonoids, it can help improve cholesterol levels, giving your heart the support it needs to stay strong and healthy. 

Increasing HDL (good cholesterol)

Here’s another reason to reach for dark chocolate: it can boost your high-density lipoprotein (HDL), or “good” cholesterol. HDL helps sweep cholesterol out of your arteries and back to your liver, where it can be processed and removed from your body. Studies even show that high-cocoa dark chocolate, rich in polyphenols, can make a noticeable difference—especially for people with type 2 diabetes. 

Reducing LDL (bad cholesterol)

Dark chocolate doesn’t just boost the good—it also helps tackle the bad. Low-density lipoprotein (LDL) cholesterol, often called “bad” cholesterol, is known for building up in your arteries and leading to problems like atherosclerosis. Fortunately, the flavonoids in dark chocolate can reduce LDL levels and even prevent it from oxidizing—a key step in protecting your heart. Studies show that adding high-quality dark chocolate (70% cocoa or higher) can lower LDL and total cholesterol levels.

Inflammation

Flavonoids, those superstar compounds in dark chocolate, don’t just fight free radicals—they also help tame inflammation. By reducing inflammation in the body, dark chocolate can keep chronic diseases like heart disease and diabetes at bay.

Anti-inflammatory properties

Flavonoids in dark chocolate work behind the scenes, calming the body’s inflammatory pathways. They even step in to dial down specific proteins, like NF-κB, that can over-activate your immune response and cause unnecessary inflammation. By keeping these processes in check, flavonoids help reduce inflammation and promote a healthier, more balanced system.

Impact on overall health

Chronic inflammation is no joke—it’s linked to a host of serious health issues like heart disease, diabetes, and even certain cancers. The good news? Adding a bit of dark chocolate to your routine can help fight inflammation and support your overall well-being. Just remember, moderation is key! Stick to high-quality dark chocolate with at least 70% cocoa to maximize the benefits without overloading on calories. 

Gut health

Dark chocolate is loaded with nutrients that can do wonders for your body, especially when packed with high cocoa content. Along with boosting heart health and brain function, it plays a surprising role in supporting a healthy gut.

A balanced gut

Dark chocolate isn’t just good for your taste buds—it’s excellent for your gut, too. Its powerful antioxidants help create a balanced gut microbiome by reducing inflammation and controlling harmful bacteria. Studies also show that dark chocolate exerts prebiotic effects, as shown by its ability to restructure the diversity and abundance of intestinal bacteria. By promoting a healthier digestive tract, dark chocolate gives you one more reason to indulge in moderation.

Improving Mood via the gut-brain axis

Did you know your gut and brain are in constant communication? Emerging research shows that the gut microbiome can influence mood and mental clarity through the gut-brain axis. A study from Seoul National University found that eating 85% dark chocolate daily improved mood in healthy adults, likely by promoting a healthier gut. So, the next time you feel a little off, a square of dark chocolate might lift your spirits.

Cognitive health

Memory boost

Regularly enjoying dark chocolate might do more than satisfy your sweet tooth—it could sharpen your memory, too. A recent study found that eating dark chocolate daily improved cognitive function and memory in healthy young adults. It’s a sweet way to keep your brain in top shape.

Improved focus and attention

Dark chocolate also serves as brain fuel. The flavonoids in cocoa have been shown to boost focus and processing speed. Research from the American Journal of Clinical Nutrition found that high-flavanol cocoa helped participants perform better on tasks requiring sustained attention. These benefits likely come from increased blood flow to the brain and the growth of new neurons, all thanks to those powerful flavonoids. Plus, they help protect existing brain cells from oxidative stress, making dark chocolate a faithful ally for brain health.

Chocolate and blood sugar

Here’s some sweet news: dark chocolate with high cocoa content has a low glycemic index (GI), meaning it won’t cause significant blood sugar spikes. A GI of around 23 provides a slower, more gradual release of energy compared to high-GI foods.

This is all thanks to its healthy fats and minimal sugars, which slow down the digestion of carbs. The flavonoids in dark chocolate can enhance insulin sensitivity, helping your body use insulin more effectively and regulate blood sugar levels.

How much should you eat?

When it comes to dark chocolate, less is more. Most experts agree that eating 1–2 ounces (30–60 grams) daily allows you to enjoy all the health perks without overloading calories or sugar. Eating more than that might tip the scale toward too many calories, so moderation is key.

Want to get the most out of your chocolate fix? Focus on quality over quantity. Here’s how to choose the best:

• Go for 70% or higher cocoa content: The higher the cocoa, the more flavonoids (and fewer sugars). If you can handle it, 85% or higher is even better.
• Skip the sugar: Look for dark chocolate with no added sugar or only a tiny amount. Labels like “unsweetened” or “naturally sweetened” are your best bet—but be sure to read the ingredients.
• Think raw or organic: Raw chocolate keeps more of its natural nutrients intact, while organic options are often free from unnecessary additives and responsibly sourced.
• Read the label: High-quality chocolate should contain simple ingredients like cocoa mass, cocoa butter, and maybe a touch of sweetener. Avoid fillers like hydrogenated oils or artificial flavors.

Enjoying a little dark chocolate each day can be both a treat and a health boost—just make sure to pick the right kind.

Bottom line

Dark chocolate isn’t just a sweet indulgence—it’s a health-boosting powerhouse. This treat packs serious benefits into every bite, from supporting your heart and sharpening your brain to keeping your gut happy and reducing inflammation. Plus, with its low glycemic index and ability to improve insulin sensitivity, it’s a surprising ally in managing blood sugar and reducing the risk of diabetes. So enjoy a little dark chocolate guilt-free—it’s a delicious way to support your well-being.

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7 days of healthy dinners

Monday

Main dish: Kale & avocado salad with blueberries & edamame

This kale and avocado salad offers a perfect mix of nutrients and vibrant flavors. Packed with fiber-rich kale, creamy avocado, sweet blueberries, and protein-loaded edamame, it’s a satisfying, well-balanced meal. Tossed in a tangy lemon vinaigrette, it delivers 376 calories per serving, along with 31 grams of healthy fats, 21 grams of carbohydrates, and 9 grams of protein. For an extra dose of protein, top with grilled chicken, steak, or tofu.

Side dish: Buffalo cauliflower with blue cheese sauce

Buffalo cauliflower offers the bold, spicy flavor you crave but with fewer calories than traditional wings. The roasted cauliflower florets bring 4 grams of fiber and 7 grams of protein per serving, making this a veggie-packed alternative. Paired with a creamy blue cheese dip, it’s a delicious way to satisfy your cravings while sneaking in extra nutrients. Best of all, it’s simple to make and can be done within half an hour.

Tuesday

Main dish: Salmon & avocado poke bowl

This Hawaiian-inspired salmon and avocado poke bowl features tender, bite-sized pieces of marinated salmon combined with creamy avocado and served over a bed of brown rice. The marinade, made with soy sauce, sesame oil, sriracha, and Chinese-style mustard, adds a flavorful kick to the dish. Each serving provides a balanced meal with 22 grams of healthy fats and 30 grams of protein from the salmon and avocado. It also comes with complex carbohydrates from the brown rice, which give you energy for a longer period—perfect for construction workers with long hours.

Side dish: Caprese skewers

These simple caprese skewers combine fresh grape tomatoes, basil leaves, and mozzarella balls, drizzled with extra-virgin olive oil and aged balsamic vinegar. Each skewer offers a burst of flavor and a good balance of healthy fats and protein from the mozzarella. They are easy to pack and are a great side dish to complement your poke bowl.

Wednesday

Main dish: Slow-Cooker Chicken & White Bean Stew

This hearty slow-cooker stew combines tender chicken breasts with fiber-rich cannellini beans, fresh kale, and aromatic rosemary, all simmered together in a slow cooker. Just toss in the ingredients and let the cooker do its work, and you’ll be rewarded with several servings. Each serving provides 54 grams of carbohydrates and 44 grams of protein, helping you stay full longer. It’s a great recipe to maximize your cooking time and requires minimal preparation. The leftovers also make for a great next-day lunch! 

Side dish: Tuna & Olive Spinach Salad

This Mediterranean-inspired salad features protein-rich canned tuna mixed with briny olives and creamy feta cheese, served over a bed of fresh spinach. It takes only ten minutes to make, making it a perfect side dish for people constantly on the go. Each serving delivers 376 calories, 21 grams of fat, 26 grams of carbohydrates, and 26 grams of protein, making it a nutritious and satisfying side dish.

Thursday

Main dish: Slow-Cooker Mediterranean Diet Stew

This hearty Mediterranean stew combines a variety of vegetables, fiber-rich legumes, and healthy fats, aligning well with the Mediterranean diet. The slow-cooker method allows the flavors to meld together, resulting in a comforting and nutritious meal. Each serving provides a balanced mix of nutrients, supporting overall health and well-being.

Side dish: Egg salad lettuce wraps

These egg salad lettuce wraps offer a lighter twist on the classic sandwich, using crisp lettuce leaves instead of bread. The combination of protein-rich eggs and fresh vegetables makes for a satisfying and nutritious side dish. Each serving delivers essential nutrients while keeping the meal light and refreshing.

Friday

Main dish: Baked eggs in tomato sauce with kale

This dish features eggs poached in a savory tomato sauce with hearty kale, delivering a flavorful and nutritious meal. Each serving provides 344 calories, 20 grams of fat, 21 grams of carbohydrates and protein, making it a balanced option for dinner. This one-pan meal is both simple to prepare and satisfying. It takes around half an hour to make and can easily be customized to your preferences.

Side dish: Avocado toast with burrata

Elevate your meal with this creamy avocado toast topped with rich burrata cheese. The crisp toast adds a delightful texture, making it a perfect complement to the baked eggs. To make it even better, you can use the toast to scoop up the flavorful tomato sauce from the baked eggs.

Saturday

Main dish: Loaded cucumber & avocado sandwich

This refreshing cucumber and avocado sandwich combines with a creamy spread made from ricotta, extra-sharp Cheddar cheese, chives, lemon juice, salt, and pepper. This spread gives this veggie sandwich a rich flavor, while sliced red peppers, cucumbers, and avocado provide the filling. Each serving delivers 403 calories, 23 grams of fat, 35 grams of carbohydrates, and 17 grams of protein, making it a balanced and satisfying meal.

Side dish: Mashed chickpea salad with dill & capers

This creamy yet light chickpea salad is full of bright, herby goodness. On its own, it’s great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. Each serving provides 186 calories, 12 grams of fat, 16 grams of carbohydrates, and 5 grams of protein, making it a nutritious and flavorful side dish.

Sunday

Main dish: Black bean-quinoa Buddha bowl

This hearty Buddha bowl combines protein-rich black beans and quinoa, providing a satisfying base for a variety of fresh toppings. Each serving delivers 500 calories, 16 grams of fat, 74 grams of carbohydrates, and 20 grams of protein, making it a balanced meal option, especially for people with high energy demands. Including pico de gallo, cilantro, and avocado adds fresh flavors and healthy fats, enhancing taste and nutrition.

Side dish: Greek yogurt parfait

This simple and healthy parfait layers creamy Greek yogurt with fresh berries, crunchy granola, and a drizzle of honey. Each serving offers a nutritious balance of protein, carbohydrates, and healthy fats, making it a perfect dessert to round out a meal. The combination of textures and flavors makes this parfait both satisfying and delicious.

Breakfast and snack ideas to keep you fueled

Finding time for a nutritious breakfast or snack can be tricky, especially when mornings are hectic. These recipes are quick, easy to prepare, and portable—perfect for trade workers with busy schedules. They’re packed with ingredients to keep you energized throughout the day.

• Yogurt & honey fruit cups: This refreshing option pairs creamy yogurt with fresh fruit and a drizzle of honey for natural sweetness. It’s simple to prepare and makes for a light, healthy snack or breakfast. Plus, it’s easy to pack and enjoy on the go.
• Hash brown quiche cups: These mini quiches combine crispy hash browns with eggs, spinach, and cheese for a satisfying bite. They’re a great make-ahead option that reheats well, making mornings easier. Their hearty mix of ingredients will help you stay full until your next meal.
• Overnight oats with yogurt: Overnight oats are a no-fuss breakfast you can prepare the night before. They combine oats, maple syrup, and milk with a topping of yogurt and fresh fruit. This meal is filling and delicious, perfect for a quick grab-and-go start to your day.
• Egg muffins: Egg muffins are a versatile, protein-packed choice that can be customized with vegetables and cheese. They’re meal prep-friendly, making it easy to have a healthy snack or breakfast ready when needed. Their small size makes them perfect for eating on the move.

Ready to simplify your diners and stay energized throughout the week? Subscribe to our newsletter and follow us on social media for weekly recipe ideas tailored to your busy lifestyle!