Under the Hard Hat

Tag: Nutrition

  • Quick and easy meals for picky eaters in the building industry 

    Quick and easy meals for picky eaters in the building industry 

    Eating healthy on the job can be tough, especially when you’re short on time or just don’t like certain foods. For construction workers, engineers, and architects, a nutritious lunch is key to staying energized and focused throughout long shifts. A balanced meal helps maintain strength, supports brain function, and keeps you from crashing in the afternoon. Simple recipes like turkey and cheese roll-ups, homemade protein boxes, and loaded veggie quesadillas are perfect for anyone looking for a quick, healthy bite.  

    Quick look  

    • Healthy eating improves focus, energy, and overall job performance.  
    • Small changes—like swapping white bread for whole grain—can make a big difference.  
    • Simple lunches like protein boxes and wraps offer variety with minimal prep.  
    • Meal prep can save time and help you stick to healthier choices.  
    • The right lunch keeps you full and prevents the afternoon energy slump.  

    The importance of eating healthy  

    Long shifts, physically demanding work, and unpredictable schedules can make eating well a challenge. But nutrition plays a huge role in job performance. Protein helps with muscle repair, complex carbs provide long-lasting energy, and healthy fats keep you full. Studies show that a poor diet contributes to fatigue, slower reaction times, and decreased productivity. Research also shows that workers who eat balanced meals are less likely to get sick, which means fewer missed workdays for employees and lower costs for employers.

    For those in AEC professions, poor nutrition can have serious consequences. Fatigue on a job site increases the risk of accidents, and brain fog makes it harder to focus on details in design work. A well-balanced lunch helps prevent that mid-day crash and keeps your body fueled for the work ahead. Even small changes—like adding more protein, fiber, and healthy fats—can make a big difference in energy levels and concentration.  

    Tips to combat picky eating habits  

    Breaking out of picky eating habits can be tough, especially for adults who have stuck to the same foods for years. Trying new ingredients doesn’t have to mean forcing down meals you don’t enjoy—small changes can make a big difference. By gradually introducing new flavors and textures, you can expand your diet without feeling overwhelmed. These simple strategies will help make healthy eating more approachable, even for those who usually stick to the basics. Whether you’re looking for easy swaps or ways to make nutritious foods more appealing, these tips can help.

    Start small  

    If you’re not a fan of vegetables, try adding them to meals in small amounts. Mix chopped spinach into scrambled eggs or blend carrots into a smoothie. Gradually increasing exposure to new flavors can make them more familiar over time.  

    Find better versions of familiar foods  

    If you like salty and crunchy snacks, switch to roasted chickpeas or lightly salted almonds instead of chips. Love fast food? Make a healthier version at home with lean protein and whole-grain buns. The goal is to find ways to improve your diet without feeling like you’re giving up your favorite foods or being overly restrictive.  

    Experiment with textures  

    Sometimes, it’s not the taste but the texture that makes a food unappealing. If you dislike raw vegetables, try roasting them for a softer, caramelized flavor. Not a fan of mushy foods? Opt for crunchier options like snap peas or crisp apple slices.  

    Use dips and seasonings  

    A bland meal is harder to enjoy, so add flavor where you can. Hummus, guacamole, or Greek yogurt-based dips make veggies and proteins more appealing. Herbs and spices can also turn a plain dish into something more exciting.  

    Plan ahead  

    Last-minute choices often lead to unhealthy meals. Prepping lunches in advance ensures you have healthy options on hand, reducing the temptation to grab fast food. Even packing a simple meal the night before can help you make better choices.  

    Our top 12 favorite healthy lunch ideas for picky eaters  

    1. Turkey and cheese roll-ups  

    Roll up slices of turkey and cheese in a whole wheat tortilla or lettuce wrap for a quick and easy lunch. This protein-packed meal is easy to eat on the go and keeps you full for hours, making it a great option for busy workdays. The combination of lean turkey and cheese provides essential nutrients like protein and calcium, which help support muscle recovery and bone health. 

    Add a side of fruit or nuts for extra fiber and healthy fats, which help sustain energy levels throughout the day. If you want to switch things up, add mustard, hummus, or sliced cucumbers for extra flavor and crunch.  

    2. DIY protein box  

    Fill a lunch container with hard-boiled eggs, sliced cheese, whole grain crackers, and nuts for a balanced and satisfying meal. This mix of protein, healthy fats, and complex carbohydrates provides long-lasting energy, making it a great choice for workers with physically demanding jobs. 

    Unlike store-bought protein packs, which can be high in sodium and preservatives, this homemade version is fresher and allows for customization. You can swap out ingredients based on personal preference, such as using almonds instead of peanuts or adding some sliced turkey for extra protein. Pairing this meal with a piece of fruit or some raw veggies can add fiber and additional nutrients to keep you going all day.  

    3. Peanut butter banana wrap  

    Spread natural peanut butter on a whole wheat tortilla, place a banana inside, and roll it up for a quick and delicious meal. This combination offers a satisfying mix of protein, fiber, and natural sweetness, making it a great option for picky eaters who prefer simpler flavors. 

    The peanut butter provides healthy fats and protein, while the banana adds potassium, which helps with muscle function and hydration—key for anyone working long shifts in physical jobs. This wrap is also easy to take on the go, requiring no utensils or prep beyond assembly. For extra crunch, try adding a sprinkle of granola or chopped nuts before rolling it up.  

    4. Greek yogurt parfait  

    Layer Greek yogurt with granola and fresh berries to create a nutrient-packed, high-protein meal. This is a great option for those who like sweeter foods but want to avoid added sugars found in many packaged snacks and flavored yogurts. 

    Greek yogurt is rich in probiotics, which support digestion and gut health, and it’s also an excellent source of protein. The combination of granola and berries adds fiber and antioxidants, which help fight inflammation and support overall health. To add even more flavor and nutrients, drizzle a little honey or sprinkle some chia seeds on top.  

    5. Tuna and avocado salad  

    Mash avocado with canned tuna and season with a little salt and pepper for a creamy, protein-rich meal. Serve it on whole grain toast, in a wrap, or with crackers for a satisfying lunch full of healthy fats and lean protein. Avocado provides heart-healthy monounsaturated fats, while tuna is packed with omega-3 fatty acids, which support brain function and reduce inflammation. 

    This meal is a great way to get essential nutrients without heavy dressings or processed ingredients. If you prefer more flavor, try adding a squeeze of lemon juice or a dash of hot sauce.  

    6. Hummus and veggie wrap  

    Spread hummus on a whole wheat wrap and add shredded carrots, cucumbers, and bell peppers for a crunchy, nutrient-dense lunch. This meal is loaded with fiber, vitamins, and plant-based protein while being mild in flavor, making it an excellent choice for picky eaters. 

    Hummus adds a creamy texture and a boost of protein, making vegetables easier to enjoy, even for those who don’t typically like them. If you want extra protein, add grilled chicken or turkey slices to make the wrap more filling. This meal pairs well with a side of fruit or a handful of nuts for a balanced, energizing lunch.  

    7. Egg and cheese English muffin  

    Scramble an egg and place it on a whole-grain English muffin with a slice of cheese for a simple, high-protein meal. This is a healthier alternative to fast-food breakfast sandwiches, which are often high in unhealthy fats and sodium. 

    Eggs provide essential amino acids and nutrients like choline, which supports brain function, making this meal especially good for those who need mental focus on the job. The combination of protein and whole grains keeps you full longer and helps stabilize blood sugar levels. If you want extra flavor and nutrients, try adding spinach, tomatoes, or a slice of avocado.  

    8. Chicken and rice bowl  

    Cooked chicken, brown rice, and steamed vegetables create a balanced, easy-to-prep lunch that provides long-lasting energy. This meal is rich in protein, fiber, and complex carbohydrates, helping fuel a busy workday without the crash of processed foods. Adding a light sauce like teriyaki, lemon garlic, or even a bit of salsa can enhance the flavor without making the meal too overpowering for picky eaters. 

    This meal is easy to prepare in advance and can be stored in the fridge for a few days, making it a great option for meal prep. To switch things up, swap brown rice for quinoa or add black beans for an extra protein boost.  

    9. Cottage cheese with fruit and nuts  

    Cottage cheese is a high-protein, low-carb option that pairs well with sliced peaches, berries, or almonds for a simple yet satisfying lunch. This meal is perfect for those who prefer mild flavors but still want something nutritious. The combination of protein and fiber helps sustain energy levels and keeps you full longer, making it a great choice for busy workdays. 

    Cottage cheese is also a good source of calcium, which supports bone health—important for those working in physically demanding jobs. For added variety, try mixing in a little cinnamon or honey for extra flavor.  

    10. Loaded veggie quesadilla  

    Fill a whole wheat tortilla with cheese, beans, and mild vegetables like zucchini or mushrooms, then cook until golden brown. This meal is a great way to sneak in extra vegetables without overwhelming your taste buds, making it ideal for picky eaters. 

    The combination of beans and cheese provides protein, while the vegetables add fiber and essential vitamins. Serve with salsa or Greek yogurt for added flavor and a boost of probiotics. For extra protein, add shredded chicken or black beans.

    11. Caprese pasta salad  

    Cook whole wheat or chickpea pasta and toss it with cherry tomatoes, mozzarella balls, and fresh basil. Drizzle with a little olive oil and balsamic vinegar for extra flavor. This dish is mild yet flavorful, making it great for those who prefer simple meals. The combination of protein, healthy fats, and fiber keeps you full and satisfied. Serve it cold for an easy grab-and-go lunch.  

    12. Steak and sweet potato bites  

    Cube cooked steak and roasted sweet potatoes for a hearty, protein-packed meal. These bite-sized pieces make it easy to eat on the go and are a great alternative to traditional sandwiches. Sweet potatoes add natural sweetness and fiber, balancing out the richness of the steak. 

    You can season with mild spices like garlic powder or paprika for extra flavor without making it too strong. Pair with a side of steamed broccoli or a handful of nuts for a well-rounded meal.

    Bottom line  

    Healthy eating doesn’t have to be complicated, even if you’re a picky eater. Small changes—like swapping white bread for whole grain or adding a little more protein—can improve your energy and focus throughout the day. Whether on a job site or at a desk, these quick and easy lunches make healthy eating simple. Try one of these ideas this week and see how much better you feel. 

    Want more tips on staying healthy and productive at work? Subscribe to our newsletter at Under the Hard Hat to get the latest insights for workers in construction, engineering, and architecture! 

  • Spirulina: The aquatic superfood that deserves a spot in every building professionals diet

    Spirulina: The aquatic superfood that deserves a spot in every building professionals diet

    Spirulina is one of the most nutrient-dense foods on the planet. This blue-green algae has been used for centuries and is now a go-to superfood for those looking to boost energy, support detoxification, and fight inflammation. Whether blended into a smoothie or taken as a supplement, spirulina offers an easy way to nourish the body and support overall health.

    Quick look

    • Spirulina is a nutrient-dense superfood packed with protein, antioxidants, and essential vitamins.
    • It supports detoxification, boosts energy, and reduces inflammation, making it ideal for active lifestyles.
    • Spirulina can enhance endurance, aid muscle recovery, and promote heart health.
    • Easily incorporate it into your diet through smoothies or supplements for daily nourishment.

    Spirulina: A water-grown superfood

    Spirulina is a blue-green algae that grows naturally in fresh and saltwater environments. While it may look like simple pond scum at first glance, this tiny organism is a nutritional powerhouse packed with protein, essential vitamins, minerals, and antioxidants. Its rich nutrient profile has made it a staple in diets worldwide, from the ancient Aztecs who consumed it as an energy booster to NASA, currently exploring spirulina as a nutrient-dense food source for long-duration space missions. 

    What sets spirulina apart is its impressive protein content—about 60% of its dry weight—and its concentration of iron, B vitamins, and phycocyanin, a powerful antioxidant known for its anti-inflammatory properties. Its dense nutrition and easy digestibility have also earned recognition as a potential solution for malnutrition in developing countries.

    Spirulina is typically sold in powder or tablet form, making it easy to incorporate into daily routines. Whether blended into a smoothie, stirred into water, or sprinkled over food, this superfood is a simple and effective way to add nutrients to any diet. Beyond its health benefits, spirulina is also a highly sustainable food source. It requires fewer resources to produce than traditional protein sources like meat or dairy, making it an eco-friendly choice for those looking to reduce their environmental impact.

    Top benefits of spirulina

    Spirulina isn’t just a trendy superfood—it’s packed with powerful health benefits that support the body from the inside out. From detoxification to energy support, this nutrient-rich algae has been studied for its ability to promote overall wellness. Here’s how spirulina can make a difference in your daily health routine.

    Detoxification

    In a world where exposure to heavy metals, pollutants, and toxins is unavoidable, spirulina is a natural detoxifier. This blue-green algae has been shown to bind to heavy metals like arsenic, lead, and mercury, helping the body flush them out before they accumulate to dangerous levels. 

    Research suggests spirulina may also protect the liver and kidneys, two of the body’s primary detox organs. In one study, people with chronic arsenic poisoning saw significant reductions in arsenic levels after supplementing with spirulina and zinc. Additionally, spirulina’s high concentration of antioxidants helps combat oxidative stress, which can contribute to toxin buildup in the body.

    Reduces inflammation

    Chronic inflammation is at the root of many health issues, from joint pain to heart disease. Spirulina contains a powerful antioxidant called phycocyanin, which gives the algae its distinctive blue-green color and is known for its potent anti-inflammatory properties. By helping to neutralize free radicals, phycocyanin reduces oxidative stress, which can contribute to chronic inflammation and cell damage.

    Several studies suggest spirulina may be beneficial for inflammatory conditions such as arthritis, asthma, and autoimmune diseases. Research published in The National Center for Biotechnology Information found that spirulina supplementation helped reduce markers of inflammation in people with osteoarthritis, potentially easing pain and improving mobility.

    Boosts energy

    When fatigue hits, many people turn to caffeine or sugar for a quick fix—but spirulina offers a more sustainable way to support energy levels. Packed with high-quality protein, iron, and B vitamins, this superfood helps fuel the body by supporting oxygen transport and metabolism, two essential factors in energy production. Since iron deficiency is a common cause of fatigue, spirulina’s iron-rich profile makes it an excellent choice for those looking to combat sluggishness naturally.

    Athletes and active individuals often use spirulina to enhance endurance and reduce muscle fatigue. Research suggests that spirulina supplementation may improve oxygen use during exercise, helping the body perform more efficiently and recover faster. Recent studies have found that spirulina increased time to exhaustion in trained athletes, meaning they could work out longer before feeling fatigued. Unlike stimulants that cause energy crashes, spirulina provides a steady energy source by supporting cellular function and muscle recovery. 

    Supports immune function

    A strong immune system is key to staying healthy, and spirulina provides a natural boost with its rich supply of vitamins, minerals, and antioxidants. These include immune-supporting nutrients like vitamin C, vitamin E, zinc, and iron, all of which help protect the body from infections and illness. Additionally, phycocyanin helps regulate immune function and fight oxidative stress, reducing the burden on the body’s defense system.

    Promotes heart health

    Heart disease remains one of the leading causes of death worldwide, but diet and lifestyle choices play a significant role in cardiovascular health. Spirulina has been studied for its ability to support heart health by reducing LDL (bad) cholesterol, improving blood pressure, and combating oxidative stress—all key factors in preventing heart disease. Research suggests spirulina may help lower LDL cholesterol and even increase HDL (good) cholesterol. 

    Spirulina may also help reduce blood pressure by increasing nitric oxide production, which allows blood vessels to relax and improves circulation. By reducing inflammation and oxidative damage, spirulina helps keep blood vessels healthy and supports cardiovascular function.

    When’s the best time to take spirulina?

    Energy, endurance, and recovery are essential for long shifts for construction workers, tradespeople, and anyone in the AEC industry. Spirulina is a natural way to fuel your body, improve stamina, and support recovery, but when you take can make a big difference.

    Morning: Start the day with more energy

    If you’re up before the sun, spirulina can help kickstart your energy levels without the crash of caffeine. Packed with protein, iron, and B vitamins, it helps fight fatigue and keeps you going through those early morning job site meetings. Adding a scoop of spirulina powder to a smoothie or yogurt or mixing it with water can give your body a nutrient-packed boost to stay sharp and focused.

    Before work or training: Support endurance and stamina

    Physically demanding jobs require strength and endurance. Taking spirulina before work or a workout can help improve oxygen use and reduce muscle fatigue, making it easier to lift, carry, and stay on your feet all day. 

    Evening: Aid recovery and detoxification

    Your muscles and joints need to recover after a long day of lifting, climbing, and working with tools. Spirulina’s high antioxidant content can help reduce inflammation and support overnight muscle repair. It also binds to toxins and heavy metals, allowing the body to flush out harmful substances—a great option if you work in environments with dust, fumes, or other job site pollutants. Taking spirulina in the evening, either in a capsule or mixed into a calming herbal tea, can help the body reset for the next workday.

    When it comes to spirulina, a little goes a long way. Most people take 1–3 grams per day (about ½ to 1 teaspoon of powder), but higher doses—up to 10 grams daily—are sometimes used, especially by athletes or those seeking specific health benefits.

    Spirulina has a strong, earthy taste, which some people love and others… not so much. If you’re new to it, starting with a small dose and gradually increasing can help your body adjust while avoiding digestive discomfort.

    While spirulina is generally safe, consulting a healthcare provider is a good idea—especially if you have underlying health conditions, take medications, or are pregnant. Since spirulina can interact with blood thinners or autoimmune conditions, it’s always best to check first.

    Try this spirulina smoothie

    One of the easiest ways to consume spirulina is by blending it into a smoothie. Pairing it with naturally sweet fruits like bananas, mangoes, or pineapples helps balance its flavor while giving you a refreshing energy boost.

    Try this super green spirulina smoothie—it’s quick, easy, and nutritious (serves 1):

    Ingredients:

    • 1 medium ripe banana (previously peeled and frozen; ~1 cup as original recipe is written)
    • 1/2 cup sliced cucumber (skin on)
    • 3/4 – 1 cup light coconut milk (or other non-dairy milk; less for a thicker smoothie, more for a thinner smoothie)
    • 1 cup spinach or chopped kale
    • 1 tsp spirulina powder
    • 1 tbsp hemp seed (optional; you can also sub chia seeds or vegan protein powder)

    For serving (optional)

    • 1/4 cup frozen or fresh blueberries (organic when possible)
    • 1/4 cup granola (store-bought or homemade*)

    Instructions

    1. To a blender, add frozen banana, cucumber, coconut milk, spinach, spirulina, and hemp seed (optional). Blend until creamy and smooth, scraping down sides as needed.
    2. If it is too thick, thin it with water or more coconut milk. If it is too thin, thicken it with ice or add more frozen bananas. Taste and adjust the flavor as needed, adding more banana for sweetness, cucumber for freshness, or greens or spirulina for green color. 

    Serve immediately or take to work in an insulated travel cup. It is best when fresh, though leftovers can be kept in the refrigerator for up to 2 days or in the freezer for 1 week. Thaw to enjoy from the freezer.

    Bottom line

    Spirulina is more than just a trendy superfood—it’s a nutrient powerhouse that supports energy, detoxification, and overall health. Its high protein content, rich supply of antioxidants, and essential vitamins and minerals make it a simple yet effective way to boost your body.

    If you want more practical nutrition tips, wellness insights, and easy-to-follow recipes, subscribe to our newsletter! Get expert-backed content delivered straight to your inbox to stay healthy, energized, and ready for whatever the day throws at you.

  • Easy nutrition boosts for construction pros: Make your meals work for you

    Easy nutrition boosts for construction pros: Make your meals work for you

    Eating well doesn’t have to mean choking down bland salads or giving up your favorite comfort foods. Instead of obsessing over what to cut out, focus on what you can add. A sprinkle of chia seeds in your oatmeal, a handful of spinach in your smoothie, or swapping white rice for quinoa can instantly boost the nutrient content of your meals—without making you feel like you’re on a diet.

    Quick look

    • Instead of eliminating foods, boost nutrition by adding superfoods, protein, and healthy fats. Small swaps like chia seeds, spinach, or whole grains can make a big impact.
    • Easy changes, such as using frozen veggies, swapping sugary drinks for sparkling water, and cooking with nutrient-packed herbs and spices, can effortlessly enhance your diet.
    • Incorporate nutrient-dense options like sardines, liver, spirulina, and berries to maximize health benefits without overhauling your diet.
    • Crash diets aren’t necessary. Look for long-term upgrades that improve energy, digestion, and overall well-being without sacrificing flavor or convenience.

    10 ways to boost the nutrient content of your meals

    Small, simple changes like these add up fast. Whether you sneak in superfoods, upgrade your morning coffee with a collagen supplement, or embrace the power of frozen veggies (yes, frozen is your friend!), eating healthier doesn’t have to be complicated. Let’s talk about easy, no-stress ways to make your meals work harder for you without sacrificing flavor or fun.

    1. Start your day with protein

    If your breakfast routine consists of a cup of coffee and a wish for more energy, it might be time for an upgrade. Protein is the MVP of morning meals—it keeps you full, supports muscle health, and helps you avoid that mid-morning crash that has you reaching for a donut (no judgment).

    Adding protein doesn’t mean complicated meal prep. A scoop of protein powder in your smoothie, some Greek yogurt with berries, or a quick scrambled egg can set you up for a solid start. Even cottage cheese (seriously, give it a chance!) is packed with protein and pairs well with fruit, nuts, or even a drizzle of honey.

    If you’re looking for protein on the go, try prepping some overnight oats with chia seeds and a spoonful of peanut butter, or grab a handful of almonds alongside your morning latte. Small changes, big benefits—your body (and energy levels) will thank you.

    2. Sneak in superfoods

    Superfoods might sound like something straight out of a superhero movie, but you don’t need a cape to use them. These tiny, nutrient-packed powerhouses can be slipped into your meals without extra effort.

    Chia seeds and flaxseeds? Toss them into your oatmeal, yogurt, or even pancake batter to boost fiber, omega-3s, and protein. Spirulina? It might look like pond water, but it’s a legit nutritional goldmine—just blend a teaspoon into a smoothie and call it a day.

    The best part? Superfoods don’t have to take over your plate. A sprinkle here, a scoop there, and suddenly, your usual breakfast, snack, or baked goods pack way more vitamins and minerals. Easy, effortless, and no weird diet rules required.

    3. Flavor your foods with herbs and spices

    If your meals taste a little meh, it’s time to raid your spice rack. Herbs and spices make your food taste better and they’re also packed with nutrients and health benefits, with no extra calories or sugar required.

    Turmeric? It’s nature’s ibuprofen, thanks to its anti-inflammatory properties. Cinnamon? It helps regulate blood sugar and makes everything taste like dessert. Garlic? Aside from keeping vampires at bay, it’s a powerhouse for heart health.

    And the best part? You don’t need to be a master chef to use them. A pinch of cinnamon in your coffee, some fresh basil in your pasta, or a shake of turmeric in your scrambled eggs can instantly upgrade your meal’s flavor and nutrition.

    4. Swap sugary sodas for sparkling water

    If your daily soda habit is less of a treat and more of a lifeline, don’t worry—you don’t have to go cold turkey. The key is swapping, not sacrificing. Sugary sodas may taste great, but they come with a side of blood sugar spikes and energy crashes. Reducing added sugar can improve metabolic health, support better digestion, and help you avoid that dreaded afternoon slump.

    Enter sparkling water. It’s bubbly, refreshing, and way better for you. If plain fizz doesn’t do it for you, dress it up—add a squeeze of lemon or lime, toss in some fresh berries, or even drop in a few mint leaves for a fancy (yet ridiculously easy) upgrade.

    And if you really miss soda, plenty of naturally flavored sparkling waters bring the fizz without the sugar. Your taste buds and energy levels will adjust faster than you think.

    5. Don’t fear frozen

    Frozen food gets a bad rap, but let’s clarify: your bag of frozen berries isn’t the same as a box of mystery meat nuggets from 2005. In fact, frozen fruits and veggies are often more nutrient-dense than fresh ones. They’re picked at peak ripeness and flash-frozen immediately, locking in all those vitamins and minerals. Meanwhile, that “fresh” produce at the store has likely been sitting in transit for days (or weeks), slowly losing nutrients.

    The best part? Frozen fruits and veggies are budget-friendly, last longer, and make healthy eating more convenient. Need greens for a smoothie? Grab some frozen spinach. Want to add extra veggies to your stir-fry? A bag of frozen bell peppers is your new best friend—no washing, chopping, or racing against the clock before things go bad. Just ‘let it go’ with easy, nutrient-packed goodness straight from your freezer.

    6. Use whole grains instead of refined grains

    White bread and pasta might be comforting, but when it comes to nutrition, whole grains are where it’s at. Unlike refined grains, which have been stripped of most of their fiber and nutrients, whole grains keep all their good stuff—they help with digestion, keep you fuller longer, and support heart health.

    Making the swap doesn’t mean giving up your favorite meals. If you love white rice, try brown rice, quinoa, or farro instead. Craving pasta? Whole wheat or chickpea pasta tastes just as good with your go-to sauce. Even your morning toast can get an upgrade—whole grain or sprouted bread brings more fiber and protein to the table without sacrificing flavor.

    The best part is that whole grains digest more slowly, keeping your blood sugar steady and energy levels up. So, next time you’re reaching for the white rice, consider grabbing something heartier—you won’t miss the old stuff.

    7. Add healthy fats to your meals

    Fat got a bad reputation in the ‘90s, but it’s time to set the record straight—healthy fats are not the enemy. They’re essential for brain function, hormone health, and keeping your energy levels steady throughout the day. Plus, they make food taste amazing (because a dry salad is sad).

    The easiest way to add more healthy fats? Drizzle olive oil over roasted veggies, toss some nuts into your oatmeal, or top your toast with mashed avocado. Seeds like flax, chia, and hemp also provide a solid dose of omega-3s, and fatty fish like salmon are another powerhouse for heart and brain health.

    8. Incorporate more fiber

    Fiber might be the missing piece if you’ve ever felt like you could eat a whole meal and still be hungry an hour later. This underrated nutrient is a game-changer—it keeps you full, supports digestion, and helps regulate blood sugar so you don’t crash and burn by mid-afternoon.

    Luckily, getting more fiber doesn’t mean overhauling your diet. Start small: swap white bread for whole grain, throw black beans into your tacos, or add a handful of leafy greens to your scrambled eggs. Oats, lentils, chia seeds, and even popcorn (yes, really!) are also excellent sources of fiber that don’t require much effort.

    Fiber-rich foods also naturally slow digestion, which means more stable energy levels and fewer surprise snack attacks. So go ahead—pile on the greens, mix in those beans, and let fiber do its thing. 

    9. Choose high-quality protein sources

    Protein is essential for muscle repair, immune function, and keeping your energy levels steady throughout the day. However, not all protein sources are created equal. Choosing high-quality options ensures you’re getting the best nutrients without unnecessary additives.

    Wild-caught fish, grass-fed beef, and free-range eggs provide more omega-3s, vitamins, and minerals than their conventional counterparts. If you’re plant-based, don’t worry—you’ve got plenty of protein options too! Lentils, chickpeas, quinoa, and tofu pack a serious protein punch while delivering fiber and essential nutrients.

    Whether you add eggs to breakfast, salmon to dinner, or nuts and seeds to your snacks, prioritizing quality sources makes a difference in how you feel.

    10. Hydrate smarter

    Water is the ultimate MVP of nutrition, but if you’re only drinking it when you’re already thirsty, you’re playing catch-up. Hydration affects everything—energy, digestion, focus, and even your skin. And no, coffee alone doesn’t count (we wish).

    Make it easy: keep a reusable water bottle on hand, sip throughout the day, and mix things up with herbal teas or infused water if plain H2O bores you. Electrolyte-rich drinks (without added sugar) can also help if you’re sweating or working long hours.

    Proper hydration keeps your body running smoothly, so consider it the most straightforward nutrition upgrade you can make—no meal prep required.

    Top nutrient-dense foods to add to your diet

    Nutrient dense food

    If you want to get the most bang for your buck regarding nutrition, these powerhouse foods deliver serious health benefits without requiring complicated meal prep. 

    Sardines

    Sardines are loaded with omega-3 fatty acids, which support brain and heart health, as well as calcium and vitamin D for strong bones. They’re also an excellent protein source with minimal contaminants compared to larger fish like tuna. Plus, they’re budget-friendly and come ready to eat—just pop open a can.

    Liver

    Liver and other organ meats might not be everyone’s first choice, but nutritionally, it’s a heavyweight champion. It’s packed with iron, vitamin A, B vitamins (especially B12), and choline, making it one of the most nutrient-dense foods on the planet. Iron is crucial for energy and oxygen transport, while B12 supports brain function. 

    Spirulina

    This deep green algae might look intimidating, but it’s one of the most potent sources of plant-based protein (about 60-70% protein by weight) and loaded with antioxidants, iron, and B vitamins. Add it to smoothies or mix it into your morning juice for an instant nutrient boost.

    Berries

    Berries are packed with antioxidants like anthocyanins, which help protect your cells from damage, fight inflammation, and support brain health. They’re also high in fiber, which keeps digestion running smoothly and helps regulate blood sugar levels.

    Avocado

    Avocados are loaded with heart-healthy monounsaturated fats, potassium, and fiber. These nutrients support brain function and cardiovascular health and help keep you feeling full longer. Also, avocados contain more potassium than bananas, which is essential for maintaining healthy blood pressure.

    Black beans

    A go-to for plant-based eaters, black beans are rich in protein, fiber, iron, and magnesium. They help regulate blood sugar, support gut health, and provide sustained energy throughout the day. Plus, they’re incredibly versatile—toss them in salads, soups, or brownies for a sneak protein boost.

    Seaweeds

    Seaweed is one of the best natural sources of iodine, a mineral essential for healthy thyroid function and metabolism. It’s also packed with antioxidants, fiber, and omega-3s, making it a nutrient-dense addition to soups, sushi, or a crunchy snack.

    Bottom line

    Eating healthier doesn’t mean sacrificing your favorite foods or following complicated meal plans. Instead, think about what to add. A handful of nuts here, a scoop of chia seeds there, swapping white rice for quinoa—the little things add up to significant results.

    Incorporating nutrient-dense ingredients into your daily meals will boost your energy, improve your focus, and support overall health without feeling deprived. 

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  • Job site bites: 10 creative ways to transform everyday meals

    Job site bites: 10 creative ways to transform everyday meals

    Plain meals don’t have to be the norm. A little creativity and a well-stocked kitchen can turn boring and bland dishes into ones you can’t wait to eat—without the takeout containers and fast-food prices. With just a few flavorful upgrades, like using umami or making your own sauce with fresh herbs, you can make even the simplest ingredients shine. 

    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.  

    Like this and want more content like it? For more creative cooking tips and inspiration, subscribe to our weekly newsletter and follow us on social media.

  • The best cooking oils for hardworking crews (and which ones to avoid)

    The best cooking oils for hardworking crews (and which ones to avoid)

    On the construction site, you’ve learned that different equipment needs different kinds of oil—you wouldn’t put gear oil in an engine, for example. In the kitchen, cooking oils operate on a similar principle. Oils like extra virgin olive oil, coconut oil, avocado oil, and butter have different tastes and smoke points and are best used for different things. Extra virgin olive oil, avocado oil, and sesame oil top our list of healthy oils for their antioxidant properties and great fat profiles, but consider bypassing industrial seed oils for their adverse health effects. 

    Quick look

    • Extra virgin olive oil, avocado oil, sesame oil, almond oil, and coconut oil are some of the healthiest cooking oils.
    • Cooking oils like canola, corn, soy, vegetable, and grapeseed should be consumed in smaller quantities due to differences in extraction methods, GMOs, and saturated fat content.
    • Seed oils may cause inflammation and are often used in fast food and restaurant cooking—these are best avoided.
    • When choosing cooking oils, consider the smoke point, extraction methods, and saturated fat contents.

    5 healthiest cooking oils

    1. Extra virgin olive oil

    • Smoke point: 350-410 F
    • Good for: Sauteeing at low-medium heat, salad dressings 
    • Shelf life (opened): 3-6 months
    • Fat breakdown: 77%+ monounsaturated, 9% polyunsaturated, 14% saturated 
    • Taste: Rich and somewhat nutty

    Extra virgin olive oil (EVOO) is one of the most common cooking oils found in kitchens. Its smoke point ranges from 350 to 410 F, making it a great candidate for salad dressings and low- to medium-heat cooking rather than high-temperature roasting or deep frying. EVOO is rich in omega-3 fatty acids and antioxidants, and its makeup of 77% monounsaturated fats can help lower your LDL or “bad” cholesterol levels. 

    2. Naturally refined avocado oil

    • Smoke point: 500-520 F
    • Good for: High-heat frying and cooking 
    • Shelf life (opened): 6-8 months 
    • Fat breakdown: 70% monounsaturated, 16% polyunsaturated, 14% saturated 
    • Taste: Mild and buttery 

    With a smoke point of 500-520 F, avocado oil is one of the best options for high-heat cooking, frying, and roasting. It has a similar fat profile to EVOO, but its higher smoke point makes it a better option for recipes requiring high temperatures. Avocado oil is high in carotenoids, naturally occurring pigments that neutralize free radicals, protect skin from damage, and may play a role in cancer prevention.

    3. Refined almond oil

    • Smoke point: 430 F
    • Good for: Sauteeing, roasting, using in salad dressings  
    • Shelf life (opened): 6-8 months
    • Fat breakdown: 70% monounsaturated, 20% polyunsaturated, 10% saturated 
    • Taste: Nutty

    Almond oil has a rich, nutty flavor that enhances most dishes and shines in baked goods. Its high smoke point makes it an excellent option for frying, roasting, or cooking over high heat, and it adds a nice depth to salad dressings and sauces. With 70% monounsaturated fats, almond oil is on par with EVOO and has less saturated fat. This oil has anti-inflammatory and antioxidant properties and may also boost the body’s immune system. 

    4. Sesame oil

    • Smoke point: 350 F (unrefined) to 410 F (refined) 
    • Good for: Low-heat cooking, sauces, and dressings
    • Shelf life (opened): Up to 8 months
    • Fat breakdown: 40% monounsaturated, 42% polyunsaturated, 9% saturated 
    • Taste: Strong and nutty

    Sesame oil’s bold flavor makes it a great ingredient in Asian-inspired sauces, salad dressings, and low-heat cooking. It is also high in anti-inflammatory components and antioxidants, making it a healthy oil for your diet. Sesame oil’s distinctive taste means it won’t fade into the background of your dishes like a milder oil, so use it when its flavor enhances your meals. 

    5. Coconut oil

    • Smoke point: 350 F (unrefined), 400 F (refined)
    • Good for: Baked goods
    • Shelf life (opened): Up to two years
    • Fat breakdown: 94% saturated, 6% monounsaturated 
    • Taste: Coconutty and slightly sweet

    Coconut oil is high in saturated fat, but don’t stress—its unique composition may offer potential health benefits, making it another solid option for cooking. Being solid at room temperature and slightly sweet, it does lend itself well to vegan dishes in place of butter and desserts. Coconut oil is high in medium-chain triglycerides (MCTs), which can support brain health, improve cholesterol levels, and support weight management. Thanks to its fatty acid profile, coconut oil can be a great addition to a healthy diet.

    Cooking oils to avoid

    Vegetable and seed oils

    Technically speaking, vegetable oil is any oil extracted from a plant. However, the vegetable oil found on store shelves is usually soybean oil blended with canola or corn oil. The term “seed oils” refers to oil extracted from seeds, including sunflower, grapeseed, canola, peanut, sesame, soybean, and corn oils. 

    Seed oils often have high smoke points (soybean oils is around 450 F), which might make them seem like an excellent choice for cooking. However, the way these oils are extracted, refined, and processed, as well as their fat breakdown, make them less healthy for regular cooking. 

    Here’s a complete list of oils to avoid:

    • Soybean oil
    • Sunflower oil
    • Safflower oil
    • Corn oil
    • Canola oil
    • Cottonseed oil
    • Palm oil (unless sustainably sourced)
    • Rapeseed oil
    • Grapeseed oil
    • Margarine
    • Vegetable shortening

    The problem with industrial seed oils

    Seed oils like canola, sunflower, and soybean oil are commonly used for cooking—especially in fast-food restaurants—because they’re inexpensive and widely available. However, seed oils may pose health risks. The oils are often extracted using harsh solvents and processed with high heat, which can convert polyunsaturated fats into trans fats.

    Recently, there has been concern that seed oils can cause inflammation due to high omega-6 fatty acids called “linoleic acids.” While some research supports the idea that the body converts linoleic acids into arachidonic acids, which can contribute to inflammation, other studies disagree. 

    Some of the biggest problems associated with excess seed oil consumption include:

    • Inflammation
    • Obesity

    Heart disease

    • Diabetes
    • Alzheimer’s
    • Autoimmune disease
    • Gut health issues

    Although occasional consumption of seed oils isn’t harmful to your health, you likely consume more than you realize when you eat out at the food truck or hit up the drive-through on the way home from work. As a result, you may wish to choose other oils when cooking at home to limit your consumption. 

    What to look at when choosing a cooking oil

    When choosing the right cooking oil, consider several factors, including smoke point, refinement process, and fatty acid composition. This will allow you to maximize its health benefits.

    Smoke point

    An oil’s smoke point is the point at which heated oil begins to smoke. It determines how much heat an oil can withstand before breaking down and producing harmful compounds. High-heat cooking requires oils with higher smoke points, like avocado oil or animal fats like tallow or duck fat.

    Extraction and refinement process

    There are many different ways to extract oils from seeds, kernels, and flesh of fruits. Cold-pressed and expeller-pressed oils retain more nutrients and avoid the chemical extraction process many seed oils undergo. Some oils, like canola oil and peanut oil, also undergo bleaching and deodorizing. 

    Fatty acid composition

    All oils are fats, but not all fats are created equal. Choose a cooking oil with a higher percentage of healthy, stable fats, such as monounsaturated fats.

    What to look for in cooking oils

    The best cooking oils are minimally processed (cold-pressed, expeller-pressed, or unrefined), stable under heat (higher smoke points for frying and sautéing), rich in healthy fats (monounsaturated and saturated fats preferred over polyunsaturated fats). Great options include extra virgin olive, coconut, avocado, and almond oil. Although research isn’t consistent, high-quality animal fats like tallow, lard, butter, ghee, and duck fat can also be suitable options for cooking oils. They have a high smoke point and can be part of a healthy diet when consumed in moderation.

    Bottom line 

    When choosing a cooking oil, prioritize options that are minimally processed, stable at high temperatures, and contain a beneficial fatty acid profile. Olive oil, avocado oil, and sesame oil offer excellent nutrition and support overall well-being, keeping you strong and healthy on and off the job site.

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  • UTHH April meal plan: Eat well, work hard—A week’s worth of healthy dinners

    UTHH April meal plan: Eat well, work hard—A week’s worth of healthy dinners

    Busy professionals in the AEC industry juggle demanding schedules that leave little time for meal prep. Finding quick, nutritious options can be challenging, especially when you rely on energy to power through long days. That’s why we’ve curated a week of simple, healthy meals like hearty sweet potato and black bean chili, one-pan teriyaki salmon with roasted veggies, and portable breakfast ideas like chia pudding and veggie egg muffins. These recipes focus on balanced nutrition—high protein, healthy carbs, and plenty of vegetables—without complicated prep. Let’s dig in!

    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.

    Looking for more simple, healthy meal ideas to fuel your busy week? Subscribe to our newsletter for more weekly menus, time-saving tips, and nutritious recipes delivered to your inbox. Let’s make healthy eating easier—together!

  • Why bananas are the ultimate snack for energy and longevity on the job

    Why bananas are the ultimate snack for energy and longevity on the job

    When you’re constantly on the go, lifting, building, or managing heavy equipment on the job site, staying fueled is easier said than done. That’s why bananas deserve a spot in your lunchbox. They’re easy to pack, affordable, and packed with nutrients like vitamin B6 and potassium to energize you throughout the day. 

    Nutritional breakdown of bananas

    Bananas might look simple, but they pack a surprising nutritional punch. Each banana contains a mix of carbohydrates and natural sugars, making it an ideal snack for quick energy. Beyond that, they’re a natural source of vitamins and minerals that keep your body running smoothly.

    These include nutrients like potassium, magnesium, and vitamin B6 that support muscle function and heart health. They also provide fiber for better digestion. A slightly greener banana will naturally contain resistant starch—a unique carbohydrate that acts as a prebiotic, improving the gut microbiome and your digestion.

    Why we love bananas

    1. Good source of vitamin B6

    Vitamin B6 plays a big role in keeping your body functioning well, and bananas are an excellent source. This vitamin helps your body produce hemoglobin, the protein in red blood cells that carries oxygen to your muscles—something that’s especially important for physically demanding jobs. It also supports brain health by aiding in the production of serotonin and dopamine, two neurotransmitters that regulate mood and energy levels. Just one medium banana provides around 25% of your daily vitamin B6 needs, making it an easy way to give your body a boost.

    2. Dietary fiber

    Fiber is a powerhouse for digestive health and longevity. Women require around 25 grams of fiber daily, while men need 30 to 38 grams. A single medium-sized banana provides about 3 grams of fiber, making it a solid option for people struggling to meet their daily fiber needs.

    Fiber helps keep your digestive system running smoothly, preventing issues like constipation, which can slow you down on the job. Where it gets really interesting is how fiber contributes to a longer lifespan. Research suggests that diets rich in fiber intake lower the risk of total mortality by 22%, including cardiovascular and respiratory diseases. Fiber also helps lower blood pressure, improve insulin sensitivity, and reduce inflammation. Adding a banana to your daily routine is an easy way to promote a fiber-rich diet.

    3. Source of resistant starch

    Bananas, especially when slightly underripe, are a great source of resistant starch—a unique type of carbohydrate with powerful benefits. Resistant starch isn’t digested in the small intestine like most carbs. Instead, it makes its way to the large intestine, where it acts as fuel for healthy gut bacteria.

    This process supports gut health and helps manage blood sugar levels. Resistant starch can improve insulin sensitivity, which is crucial for keeping energy levels steady throughout the day. For construction pros who rely on stamina and strength, bananas provide a smart way to stay fueled without crashing.

    4. High in potassium

    Bananas are famously known for their potassium content, and for good reason. A medium banana contains about 422 milligrams of potassium, which helps regulate muscle contractions, nerve signals, and fluid balance. For construction professionals, this means fewer muscle cramps and better recovery after long, physically demanding days. Potassium also plays a vital role in heart health. It helps counteract the effects of sodium, lowering blood pressure and reducing the risk of heart disease.

    5. Contains vitamin C

    Bananas might not be the first fruit that comes to mind when you think of vitamin C, but they still provide a decent amount. A medium-sized banana contains about 10mg of vitamin C, about 10-15% of your daily recommended intake. Vitamin C is a powerful antioxidant that helps protect your cells from damage caused by free radicals, which can build up during intense physical activity or exposure to harsh conditions on the job site. For construction pros who often face harsh environments, a banana a day can give your body an extra layer of defense and recovery support.

    6. Source of flavonoids

    Bananas are a modest source of flavonoids—a group of plant compounds known for their antioxidant and anti-inflammatory properties. Flavonoids protect your cells from oxidative stress, which can help reduce inflammation in the body. While their levels aren’t as high as those in berries or citrus fruits, bananas still contribute to your daily intake of these beneficial compounds. For construction professionals exposed to physically demanding tasks and environmental stressors, this extra layer of protection is a small but meaningful way bananas support your body’s resilience.

    5 ideas for spicing up bananas

    Bananas are already a versatile snack, but with a little creativity, you can turn them into exciting treats that are both delicious and simple to make. Here are a few quick ideas to take your banana game to the next level.

    Chocolate covered bananas

    These chocolate covered bananas are a healthy twist on popsicles that require minimal preparation time, with about 15 minutes of active work and an additional 2 hours for freezing. Start by peeling and halving the bananas, then insert popsicle sticks into each half. Freeze them for at least 2 hours. Once frozen, dip the bananas into melted chocolate and, if desired, sprinkle with toppings like chopped nuts, shredded coconut, or dried fruit. Allow the chocolate to harden before enjoying this refreshing and customizable dessert.

    Chocolate almond butter banana bites

    These banana bites are quick to prepare, taking about 20 minutes, plus freezing time. Slice bananas into rounds and spread almond butter on half of the slices. Top with the remaining slices to create mini sandwiches. Freeze them for about an hour. After freezing, dip each banana sandwich halfway into melted chocolate, then place them back in the freezer to set. These treats combine the natural sweetness of bananas with the rich flavors of almond butter and chocolate, making them a perfect nutrient-dense snack for business construction professionals. 

    Breakfast banana split

    This breakfast banana split recipe is a fun and healthy twist on the classic dessert that takes just 5 minutes to prepare. Slice a ripe banana lengthwise and top it with Greek yogurt, fresh berries, and a sprinkle of granola or nuts. It’s a balanced breakfast that combines protein, fiber, and natural sweetness to start your day right.

    Flourless banana bars

    These easy flourless banana bars need just four ingredients to make and are a healthy and wholesome dessert or even breakfast. They are made without added sugar, flour, butter, oil, eggs, or dairy. The bars are thick, chewy, and soft, making them a satisfying snack or on-the-go breakfast option.

    Fresh banana pudding

    This delightful dessert requires some preparation in advance but is well worth the effort. Unlike traditional recipes that use vanilla pudding mix, this banana pudding version infuses real bananas into the pudding base, resulting in a rich banana flavor. The process involves heating coconut milk and infusing it with sliced bananas for at least 4 hours (or up to 24 hours for maximum flavor). After straining out the bananas, the infused milk is combined with honey, egg yolks, arrowroot powder, and vanilla extract, then cooked until thickened. Once chilled, this creamy pudding can be served on its own or layered with fresh banana slices and whipped cream for an indulgent treat.

    Bottom line

    Bananas are a powerhouse of nutrients that support your health and longevity. From boosting your vitamin and mineral intake to offering creative ways to satisfy your sweet tooth, bananas easily fit into any lifestyle, especially for construction professionals needing a reliable energy source. However, it’s important to understand they are not some miracle food that will extend your lifespan without additional measures.

    Maintaining an active lifestyle, optimal sleep habits, and a healthy diet are just some factors you need to consider to maximize your well-being. Bananas are a great addition to these lifestyle habits to further enhance their effects. Whether you enjoy them plain, as part of a nutritious recipe, or as a healthy dessert, bananas are a simple, affordable way to fuel your day.

    Want more tips, recipes, and health insights tailored just for construction pros? Subscribe to our newsletter and follow us on social media for exclusive content to help you live and work at your best.

  • 17 vegetarian and vegan recipes to fuel hardworking pros

    17 vegetarian and vegan recipes to fuel hardworking pros

    Preparing plant-based meals doesn’t just mean taking your favorites and removing the meat. Vegan and vegetarian meals are delicious, nutrient-dense, and provide enough energy to fuel even the most demanding workday. We’ve rounded up our favorite vegan and vegetarian recipes, including cinnamon quinoa breakfast bowl, spicy buffalo chickpea wraps, and peanut tofu satay—even if you typically eat meat, you won’t miss it here. 

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

    1. High-protein vegan avocado toast

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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

    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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  • Meal prep made easy: The best food storage containers for job site pros

    Meal prep made easy: The best food storage containers for job site pros

    Life on the job site can be demanding, with long hours and little time to focus on eating well. For busy AEC professionals, meal prep can help you stay fueled and focused throughout the day. With options like the Rubbermaid Brilliance Glass Storage Set and Prep Naturals Meal Prep Containers, it’s easier than ever to portion meals, keep food fresh, and avoid last-minute fast-food runs. The proper storage containers save time, cut down on food waste, and make healthy eating more convenient, no matter how hectic your schedule gets.

    10 best meal prep storage containers for construction pros

    1. Rubbermaid Brilliance Glass Storage Set

    Rubbermaid Brilliance Glass Storage Set
    What we loveThings to consider
    – Crystal-clear glass for easy identification of contents
    – Leak-proof lids with secure locking mechanisms
    – Microwave, freezer, and dishwasher-safe    		– Heavier than plastic containers
    – Lids may stain with certain foods over time

    The Rubbermaid Brilliance Glass Storage Set combines durability with a sleek design, making it ideal for meal prep or storing leftovers. The BPA-free glass containers are oven-safe (up to 450°F), and the lids feature airtight silicone seals, preventing leaks and spills. This set includes containers of various sizes, perfect for portioning meals, and the stackable design saves valuable kitchen space.

    Highlights

    • Rubbermaid® Brilliance™ Glass Food Storage Containers have crystal-clear lids that are 100% airtight and leak-proof, plus odor and stain-resistant
    • Glass containers have vented, microwave-safe lids for easy, splatter-resistant microwaving
    • Space-saving, modular Rubbermaid® containers are perfect for stacking and organization
    • Glass bases are oven-safe up to 450 degrees F, so they double as glass cookware and serveware
    • BPA-free, dishwasher-safe (use the top rack for lids), microwave-safe for reheating only with lids unlatched, and freezer-safe
    • Universal lids fit across all Brilliance™ containers, regardless of material type
    • Set includes two 1.3-cup, two 3.2-cup, and one 8-cup glass containers with lids, for a total of 10 pieces

    2. OXO Good Grips Smart Seal Glass Container Set

    OXO Good Grips Smart Seal Glass Container Set
    What we loveThings to consider
    – Borosilicate glass that withstands thermal shock
    – Lids with easy-lock tabs for secure storage
    – BPA-free and eco-friendly materials    		– Premium price point
    – Lid tabs can wear out with frequent use
    • Price: $56 for a 16-piece set
    • Buy it: Amazon | OXO

    OXO’s Good Grips Smart Seal Glass Container Set is designed for convenience and longevity. With borosilicate glass that’s oven-safe and resistant to sudden temperature changes, these containers are perfect for heating and storing meals. The secure Smart Seal lids prevent leaks, making them great for on-the-go lunches.

    Highlights

    • Set includes (1) 4 cup/0.9 L Container, (1) 3.5 cup/0.8 L Container, (2) 1.6 cup/380 mL Container, (1) 1 cup/240 mL Container, (3) 4 oz/118 mL Container and 8 BPA-free plastic locking lids
    • Four locking tabs secure the leakproof seal
    • Durable borosilicate glass containers can go from freezer to pre-heated oven (or microwave) without the risk of shattering
    • Silicone gasket is removable for thorough cleaning, and the Smart Seal Glass Containers nest and stack for convenient storage
    • Lids fit all the same size glass and plastic Smart Seal containers
    • Naturally BPA-free, oven, microwave, freezer, and dishwasher safe

    3. Prep Naturals Glass Meal Prep Containers

    Prep Naturals Glass Meal Prep Containers
    What we loveThings to consider
    – Portion-controlled compartments for organized meals
    – Sleek, modern design that’s easy to clean
    – Great value for a set of five containers    		– Not ideal for large portions
    – Dividers are not leak-proof between compartments

    Prep Naturals Glass Meal Prep Containers are perfect for busy workers looking to manage portion sizes. Each container includes three compartments, keeping food items separate and fresh. These containers are made of durable glass and are microwave and dishwasher-safe, making them practical for daily use.

    Highlights

    • Three-compartment design for meal variety
    • Tempered glass for durability
    • BPA-free and easy-to-clean
    • Freezer and microwave-safe

    4. Ello Duraglass Meal Prep Containers

    Ello Duraglass Meal Prep Containers
    What we loveThings to consider
    – Durable glass containers with protective silicone sleeves
    – Airtight, leak-proof lids
    – Microwave, oven, freezer, and dishwasher-safe    		– Silicone sleeves add bulk
    – Lids are not oven-safe

    Ello Duraglass Meal Prep Containers are designed for both style and functionality. Each container is made from high-quality glass and has a protective silicone sleeve to prevent chips and breaks, especially when jostled in a backpack. The airtight lids ensure your meals stay fresh, and the containers are versatile enough for use in the microwave, oven, freezer, and dishwasher.

    Highlights

    • Silicone sleeve protects glass and tabletops and provides a no-slip grip
    • Glass doesn’t leach, stain or smell
    • Leak-proof lid with sealing snaps for on-the-go
    • Ten piece set includes (5) 3.4 Cup containers with lids

    5. M MCIRCO Glass Meal Prep Containers

    M MCIRCO Glass Meal Prep Containers
    What we loveThings to consider
    – High-quality borosilicate glass
    – Snap-locking lids with silicone seals
    – Microwave, oven, freezer, and dishwasher-safe    		– Lids are not oven, microwave, or dishwasher-safe
    – Glass can be heavy for some users

    M MCIRCO’s Glass Meal Prep Containers are perfect for those who prefer glass over plastic. Made from durable borosilicate glass, they can withstand high temperatures, making them ideal for oven use. The snap-locking lids with silicone seals prevent leaks and keep food fresh.

    Highlights

    • 36 oz capacity
    • Borosilicate glass
    • BPA-free polypropylene lid with silicone seal
    • Airtight, no leaking freshness lids
    • Use in microwave, oven, freezer, and dishwasher (glass only)
    • Stain and flavor-resistant

    6. JoyJolt JoyFul Glass Food Storage Containers

    JoyJolt JoyFul Glass Food Storage Containers
    What we loveThings to consider
    – Variety of shapes and sizes
    – Airtight, leak-proof lids
    – Microwave, oven, freezer, and dishwasher-safe    		– Lids may wear over time
    – Glass containers can be heavy

    The JoyJolt JoyFul 24-piece set offers a comprehensive solution for all your meal prep needs. It includes a mix of square, round, and rectangular containers for storing a variety of foods. The airtight lids prevent spills, and the high-quality glass ensures durability.

    Highlights

    • 12 borosilicate glass containers with airtight lids
    • There are three rectangle sizes: 35 oz. (8 in. x 6 in.), 21 oz. (6.75 in. x 5 in.), and two 12 oz. (4.2 in. x 5.5 in.)
    • There are three square sizes: 27 oz. (6 in.), 17.5 oz. (5.2 in.), and two 11 oz. (4.3 in.)
    • There are three round sizes: 32 oz. (6.75 in.), 21 oz. (5.9 in.), and two 13.5 oz. (5.2 in.)
    • Lead-free borosilicate glass
    • Freezer safe, fridge safe (container and lid)
    • Dishwasher safe, microwave safe, oven safe (container only)

    7. Bentgo Prep Meal Prep Containers

    Bentgo Prep Meal Prep Containers
    What we loveThings to consider
    – Lightweight and durable
    – Microwave, freezer, and dishwasher-safe
    – Stackable design for easy storage    		– Not leak-proof
    – Lids may warp with high heat

    Bentgo Prep Meal Prep Containers are ideal for those who need a large number of containers at an affordable price. These BPA-free containers are perfect for portion control and meal planning. They are microwave, freezer, and dishwasher-safe, making them convenient for daily use.

    Highlights

    • Made with FDA-approved, food-safe materials (No BPA, Vinyl, Lead, or PVC)
    • Includes 10 snack containers & lids, 10 bowls & lids, and 10 trays & lids
    • Microwave and freezer-safe, crafted from food-grade materials for safe and convenient storage
    • Embossed volume markings on each container for effortless portion control
    • Easy-to-open ribbed lids and a modern design for added convenience
    • Ideal for meal prepping, healthy eating, and weight management

    8. Pyrex Simply Store 18-Piece Glass Food Storage Set

    Pyrex Simply Store 18-Piece Glass Food Storage Set
    What we loveThings to consider
    – Durable, high-quality tempered glass
    – Variety of sizes for versatile storage
    – Microwave, oven, freezer, and dishwasher-safe    		– Lids are not oven-safe
    – Glass containers can be heavy for transport

    The Pyrex Simply Store 18-Piece Glass Food Storage Set offers a comprehensive solution for all your meal prep and storage needs. Made from durable tempered glass, these containers resist stains and odors, ensuring your food stays fresh. The set includes various sizes, perfect for storing anything from sauces to entrees. The BPA-free plastic lids provide a secure, airtight fit, and the containers are safe for use in the microwave, oven, freezer, and dishwasher, adding convenience to your meal prep routine.

    Highlights

    • Made of nonporous glass that won’t warp, stain, or absorb odors
    • Ideal for taking food on the go
    • Glass is preheated oven, microwave, fridge, freezer and dishwasher safe
    • Plastic lids are BPA-free and top-rack dishwasher safe

    9. FineDine Glass Food Storage Containers

    FineDine Glass Food Storage Containers
    What we loveThings to consider
    – Variety of sizes
    – Airtight, leak-proof lids
    – Microwave, oven, freezer, and dishwasher-safe    		– Lids are not oven-safe
    – Glass can be heavy
    • Price: $43 for a 24-piece set
    • Buy it: Amazon

    Made from sturdy, oven-safe tempered glass, FineDine Glass Food Storage Containers are perfect for hot or cold foods. The set includes 12 containers with matching airtight, clear lids featuring hinged locks to keep food fresh and easy to identify. The stackable design helps save space, and the removable gasket ensures effortless cleaning, making meal prep and storage a breeze. These containers are perfect for meal prepping and storing leftovers.

    Highlights

    • Multiple sizes for versatility
    • Leak-proof, airtight lids
    • Glass is oven-safe

    10. Snapware Total Solution Glass Food Storage Set

    Snapware Total Solution Glass Food Storage Set
    What we loveThings to consider
    – Durable Pyrex glass construction
    – Lids with airtight and leak-proof seals
    – Stain-resistant and odor-proof materials    		– Lids may be prone to wear over time
    – Not ideal for stacking with different container shapes

    The Snapware Total Solution Glass Food Storage Set is versatile and reliable for meal prep and storage. Made from durable Pyrex glass, these containers resist stains and odors, while the secure locking lids ensure a tight, leak-proof seal. The set comes in multiple sizes, and both lids and containers are stackable to accommodate different storage needs.

    Highlights

    • Airtight, leak-proof lids with four locking tabs
    • BPA-free plastic is lightweight and durable
    • Containers and lids nest and stack to save space
    • Lids fit glass and plastic Total Solution® containers (of the same shape/size)
    • Built-in Write + Erase label on lids
    • Top-rack dishwasher, freezer and microwave-safe

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  • One-pot wonders: Easy recipes for busy days under the hard hat

    One-pot wonders: Easy recipes for busy days under the hard hat

    Working in construction, you know the value of efficient tools, streamlined processes, and solid planning—so why should dinner be any different? After a hard day’s work and cooking a delicious dinner, the last thing you want is a mountain of dishes to clean. That’s why we’ve rounded up our favorite one-pot meals that combine big flavors with minimal cleanup. From a tasty taco gnocchi bake to skillet lasagna, these recipes are perfect for fueling up after long shifts. Whether cooking for yourself, your crew, or your family, these one-pot wonders make life a little easier (and tastier).

    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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