How to ACTUALLY start cooking Healthy Food – 5 habits

unifobirne

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15:34 most important and hardest to figure out

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Speaking of which, changing pasta into red lentil pasta is one of those cheat codes that can help both calorie control and improve nutrient intake drastically.
A portion (120gr) of typical white pasta contains 430 cal, 15gr protein, 85gr carbs, 3.5gr fiber. It will satisfy you momentary, but 60 minutes later you will be looking for something to throw into your stomach – typically a sweet snack or a quick sandwich. You can up the portion to 150gr or even 200gr and be fuller, but then you ruined your calorie intake.
A portion (80gr) of Red Lentil Pasta (for example Barilla's Red Lentil Penne or Spaghetti) contains 265 cal, 20gr protein, 40gr carbs and 9gr(!) fiber. They taste amazing, and you won't be hungry for hours and hours. Coupled with a small portion (100-120gr) of lean meat, can end up to a monstrous 70-80gr of protein for a single meal of 650-800 cal. Just blend 250gr of tomatoes with 100gr of onion (garlic and spicy peppers if you like them too) throw a teaspoon of olive oil in there too, salt and pepper of course, let it boil for a bit, throw your cooked meat and your boiled pasta in for the last few minutes, grind 20-30gr of cheese on top, and you got an amazing, extremely healthy and satisfying tomato pasta dish. A great way to keep things in control is to throw away the fat from the meat. You can cook any kind of meat by simply throwing it into an anti-stick pan – no oil whatsoever, then add a little of water and a cap. Let it cook for a bit in the steam, then remove the water and wash both the pan and the meat(!) to remove the oil from the fat. Then chop it into small pieces, and throw it for the final cook in the tomato sauce. Don't worry you are going to get all that taste back in healthy fats from that one teaspoon of olive oil. Another hack? Chop 200gr of eggplant and boil along with the sauce. Boom another 6gr of fiber for just 50 calories.
I've been eating this for dinners only changing between chicken, pork, beef and shrimps on repeat. Coupled with 100-120gr of chicken breast with salad for lunch, and 200gr of greek yogurt with some fruits, nuts and a chocolate flavoured protein powder as a dessert, I've been on a 1900cal – 180gr protein – 25gr fiber diet for 9 months now and along with 7000 steps walking and 30 mins of daily weight lifting, I've moved from an obese 38% body fat that I didn't even want to look at the mirror, down to a healthy 18% (and still going), obliterating all the red flags in my blood work, and drastically improved my social and dating life. Taking control of your diet means taking control of your life.

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Perfectly explained.

Thanks for sharing!

Top-notch content.

Here's what I do…I substitute half of the rice with riced cauliflower. tastes great. same texture, and I really can't tell the difference in taste.

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Very authentic.

i feel like this channel is unlocking a higher level of cooking for the average home cook

Truly a work of art.

So creative!

You lost me at cooking spray. Bro, why are you still using that crap?

The visuals are amazing.

The detail is amazing.

Very informative.

As a diabetic, carbs are kept on a low end so i eat a modified Keto, yes its the standard high Protien and fat, but i supplement simple carbs like(which spike my blood sugar like crazy) with more complex option whole grains and frozen pasta

You explain things so well.