Prep Guides

Brown ground meat

Dry the meat, preheat a wide pan, spread a thin layer and let it brown before breaking it up. Cook ground beef to 160°F and ground turkey to 165°F. Work in batches to avoid steaming.

Use with: beef quesadillas, burger wraps and taco bowls.

Butterfly and sear chicken

Slice horizontally through the thick side, stopping before the edge, and open the breast like a book. Pat dry, sear until golden and finish to 165°F in the thickest part. Slice across the grain.

Use with: chicken rice bowls, fajitas and wraps.

Water-velvet chicken

For 600 g raw sliced chicken, mix 8 g cornstarch, 20 g pasteurized liquid egg white and 1 tbsp water. Coat and chill 15–20 minutes; gently simmer until chicken reaches 165°F, drain, then finish briefly with stir-fried vegetables.

Estimated additions: about 40 calories and 8 g carbs per batch, or 10 calories and 2 g carbs per portion for four, assuming all coating is eaten. Actual retention varies. Contains egg.

Count the finish

5 g oil adds about 45 calories to the batch if all is eaten: about 11 calories per serving for four. Oils, sauces, coatings and toppings count; drained fat and coating retention vary.

Use with: stir-fries, seared fish, roasted vegetables and sauces.

Seafood and sauces

Cook fish gently to 145°F; prevent yogurt-based sauces from splitting by adding them off heat. Pack cold sauces separately and count what you add.

Cool and store

Refrigerate at 40°F or below within two hours, or one hour above 90°F. Most cooked leftovers keep 3–4 days; use these fresh dips within 3 days. Reheat leftovers to 165°F.

Air fryer

Pat sweet potato rounds dry. Air-fry in a single layer at 380°F for about 14–20 minutes, turning, until browned and tender. No oil is required; a small measured amount may improve browning.

Nonstick pan

Use a clean, good-condition nonstick pan and follow its heat guidance. Cover-cook sweet-potato rounds over medium-low heat until tender, turning; uncover to brown. Add no oil when possible or brush on a measured amount.

Oil and calories

Five grams of olive oil is approximately 45 calories if all is eaten, or 11 per serving for four. Sprays still count. Light-tasting olive oil has the same calories as regular olive oil; the difference is flavor.

Olive oil and your goals

Olive oil is mostly unsaturated fat. Replacing saturated fat with unsaturated oils can support heart health. About 1 tsp is 40 calories; 1 tbsp is 120; three tablespoons are about 360. Three tablespoons is not a required daily amount. Include what you choose in your total intake.

Build flavor

Use herbs, spices, citrus, toasted aromatics, nonfat Greek yogurt, lower-fat cottage cheese, and suitable sweetener. Weigh additions and check labels; portions, sauces and oil all affect macros.