I have a semi-serious question for you: do you think eating a healthy diet means you are stuck with boring meals, or foods that ‘aren’t fun’? Or that you have to deprive yourself if you want to reach your goals?

I’m here to respectfully inform you that way of thinking is INCORRECT.

I HAVE GOOD NEWS FOR YOU. You aren’t ‘stuck’ eating bland/boring meals – and you certainly don’t have to deprive yourself. You can even cook and experiment with new recipes – or enjoy old family favorites.

I’m going to show you a little trick…

One of the things I do when I make a recipe (old or new) is figuring out/estimate its calorie and macronutrient breakdown, so I have an idea of serving sizes. You can do this too, with all your faves (as well as new recipes you want to try).

I try to eat according to my goals, and knowing how much fuel I’m taking on board is a big part of that.

When you have an idea of the nutritional breakdown of what you’re eating, you can eat pretty much anything you want – all you have to do is adjust your PORTION SIZE!

It’s easier (and faster!) than ever to calculate nutrition info because there are dozens of tools online to help you do that. Some to check out:

  • Myfitnesspal
  • Verywell Fit
  • Spark Recipes
  • CalorieKing

All you have to do is log on to one of those sites and input your ingredients and the amounts and you’ll get an idea how much of any recipe is a serving size for you.

Some Tips:

Save time inputting your recipes by leaving out calorie-free foods (like spices) since they won’t have much impact on the nutrition breakdown.

When you want to be able to increase your serving size, see if there’s a way to scale back or substitute calorie-heavy ingredients without affecting the taste.

This can be a pretty eye-opening exercise, especially if you’ve got a stockpile of old family recipes. You might find that you decide to save your grandmother’s famous lasagna recipe just for special occasions or serve smaller portions with a salad.

It also presents an opportunity to update those recipes (or your normal portion sizes) to reflect your goals. If you enjoy cooking, it can be fun to tweak recipes to make them tastier AND healthier.

In fact, if you want a great resource, you can check out ‘Meal Makeovers’ from the Food Network as they provide tons of healthy meal swaps for comfort foods and other family favorite recipes!


I’ll show you how to plan, prep, cook, and store your food so that you always have a healthy meal ready-to-go. And I’ll even show you how to make it fun and easy! Get my FREE Meal Prep Guide at https://adelefrizzell.com/mealprepguide/

What is your favorite recipe to cook that you think is both healthy and delicious? Let us know in the comments below!

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