Seeing your body change so much & so fast while pregnant is hard. The good news is that you don’t have to suffer or struggle through the rest of your pregnancy & wait until after birth to do something.
You can make changes RIGHT NOW that will help you control weight gain going forward so you don’t gain as much & you can also even lose some body fat safely.
You do that by not dieting or exercising like crazy, but by doing very specific workouts designed to gain lean muscle which in turn speed metabolism and tone your body up.
Not to mention, these workouts also strengthen & prep your body for a faster labor.
It is possible, my friend, to control weight gain & tone up & its not too late.
So many of my mamas start in the 2nd trimester & say they are more toned & in better shape than even prior to pregnancy.
These workouts work, I’ve had over 200K pregnant mamas go through them.
I can’t wait for you to see for yourself what you are capable of achieving while pregnant.
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Sheet pan Mediterranean meatballs with roasted chickpeas, cauliflower, and butternut squash. High-protein, high-fiber, and great for meal prep.
Mediterranean Meatballs with Chickpeas
I’m obsessed with CAVA, a few weeks ago I posted these Sheet Pan Mediterranean Meatball Bowls with Roasted Vegetables and Hummus and you all loved it!! For this version I skipped the hummus, added chickpeas to the sheet pan along with butternut squash and cauliflower, and turned them into grain-free bowls topped with tzatziki. I originally tested it with lamb, but I loved how the meatballs turned out even better with ground bison—though ground beef or lamb work just as well.
Why This Recipe Works
This CAVA copycat meatball recipe is one of those meals that feels a little elevated but is actually so simple to pull off. Here’s why you should give it a try!
Everything cooks on two sheet pans: Roasting the meatballs, vegetables, and chickpeas together saves time.
High protein and high fiber: The meatballs provide a solid protein boost, while chickpeas and vegetables add fiber to help keep you full longer.
Roasting brings out natural sweetness and depth: Butternut squash and cauliflower get golden and slightly crispy, balancing the savory, herby meatballs.
Flexible protein options: I love this with ground bison for a richer flavor, but beef or lamb work just as well, depending on what you have.
The sauces tie it all together: Creamy tzatziki adds freshness, while a little harissa provides heat and contrast, giving you that CAVA-style flavor at home.
CAVA-Style Flavors at Home
Here are all the ingredients you’ll need to make this simple sheet pan Mediterranean meatball recipe. See the recipe card below for the exact measurements.
Sauces: Drizzle tzatziki and harissa over your bowl. You can make homemade tzatziki (a Greek cucumber-yogurt sauce) or buy it premade. This spicy harissa (a Moroccan red pepper sauce) is my favorite. They also have a mild version.
CAVA-Inspired Mediterranean Meatball Ingredients
Egg and Breadcrumbs bind everything together.
Cumin for smokiness
Herbs: Fresh dill and parsley
Water provides moisture.
Lemon Zest for a bright citrus flavor
Meat: I love it with lean round bison, but ground beef or lamb will also work.
How to Make Sheet Pan Mediterranean Meatballs
Lining the sheet pans with parchment paper makes cleanup easier. See the recipe card at the bottom for printable directions.
Season the vegetables: Toss the broccoli, cauliflower, butternut squash, and garbanzo beans in olive oil, then season with all the spices. Transfer to a parchment-lined baking sheet.
Roast vegetables at 425°F for 30 to 35 minutes until tender and browned.
Make the meatballs: Mix all the meatball ingredients, slowly adding the bison until just combined. To keep them tender, avoid overworking the meat. Form the mixture into 16 meatballs and place on a small parchment- lined sheet pan. Set the pan on the top rack of the oven for the last 15 minutes, broiling for the final 2 minutes if you’d like to brown them more.
How to Serve: Spoon the vegetables and meatballs into bowls, and top with tzatziki and harissa.
Tips for the Best Roasted Meatballs and Vegetables
Give them space. If the meatballs and vegetables are touching, they will steam rather than roast.
Make it hot. A higher oven temperature–in this case, 425°F–will help them caramelize and brown better.
Don’t forget about them. Set a timer to prevent overcooking dinner. To check if the meatballs are done, use a meat thermometer (it should read 160°F), or slice one in half to confirm it’s no longer pink in the center.
Variations and Substitutions
Swap the broccoli or cauliflower for carrots, red onions, beets, or bell peppers.
Butternut squash: Use cubed sweet potatoes.
Gluten-free meatballs: Use gluten-free breadcrumbs.
Herbs: Substitute either herb with chives, oregano, or rosemary.
Add feta cheese for a salty, creamy element.
For a grain bowl, check out my Mediterranean Turkey Meatballs with Israeli couscous.
For a lighter version, try my turkey meatball bowls.
For another sheet pan option, try my Sheet Pan Italian Meatballs.
Prep: 20 minutesmins
Cook: 35 minutesmins
Total: 55 minutesmins
Yield: 4servings
Serving Size: 4meatballs 1 ½ cups veggies
Preheat the oven to 425 degrees F. Line a half sheet tray with parchment paper, and line a second, smaller sheet pan with parchment paper as well. Set both aside.
To make the vegetable mixture, add the cauliflower, broccoli, butternut squash, and chickpeas to a large bowl. Drizzle with the olive oil and season with the salt, pepper, garlic powder, onion powder and cumin. Stir to evenly coat the vegetables. Transfer the mixture to the larger sheet pan. Place on the middle rack in the oven to roast for 30-35 minutes, stirring halfway until the vegetables are tender and brown in places.
Meanwhile add the egg, salt, cumin, dill, parsley, 2 tablespoons water and lemon zest to a mixing bowl and whisk together to combine. Add the breadcrumbs and mix then the ground meat. Mix until evenly combined. Form 16 meatballs, about 2 tablespoons each and transfer them to the smaller sheet pan. Roast on the top rack in the oven for 15 minutes, broiling for the last couple of minutes if desired.
To serve, spoon veggie mixture into bowls and top with meatballs. Serve with tzatziki and harissa, if desired.
Last Step:
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This Mediterranean meatball recipe is satisfying on its own, but here are a few ideas if you want to make it more filling.
Salad: Serve it on a bed of mixed greens, spinach, or romaine.
Grain Bowl: Eat it with rice, quinoa, or couscous.
Wrap: Stuff meatballs and veggies into pita bread.
Meal Prep, Storage, and Reheating
These sheet pan meatballs and vegetables work great for meal prep, as they last up to 4 days in the refrigerator.
Meal Prep: Divide the meatballs and veggies evenly between four glass containers. Pack the sauces separately in smaller containers.
Reheat in the microwave for about a minute. Then, drizzle with sauces.
Freeze the meatballs on a parchment-lined sheet pan. Once frozen, transfer them to an airtight container or bag and freeze for up to 3 months. Thaw in the fridge before reheating, or microwave, air fry, or bake them from frozen until heated through in the center.
Butternut Squash vs. Sweet Potatoes
Both are orange vegetables that become softer and sweeter when cooked. Below are how they differ.
Butternut has fewer calories and carbs. It’s lower on the glycemic index, which makes it a better choice for anyone monitoring their blood sugar.
Sweet potatoes are higher in vitamin A, but butternut squash contains more vitamin C and vitamin E.
Sweet potatoes are easier to prep than butternut squash, making them a good option when you’re in a hurry.
Sheet Pan vs. Mediterranean Meatball Bowls: What’s the Difference?
Since CAVA is my new obsession, I have not just one, but two easy Mediterranean meatball recipes. Both cook on sheet pans with broccoli and cauliflower, but they differ in some ways. If you love one, you should definitely try the other!
The sheet pan version features bison or beef meatballs, while the others use turkey. However, you can substitute any ground meat in either recipe.
This recipe uses butternut squash, whereas the other uses sweet potatoes.
The Mediterranean meatball bowls include additional cold ingredients, such as pickled onions and feta. This meal uses canned chickpeas.
They have different sauces. This one uses tzatziki and harissa, and the other has hummus.
More Sheet Pan Recipes You’ll Love
For more quick and easy dinner ideas, check out these five delicious sheet pan dinner recipes to inspire your next meal!
Think dietetics is just about your diet? Think again. Three students from the tight-knit Master of Dietetics course share how Swinburne is getting them ready for the future of dietetics.
This is the best keto breakfast sandwich I’ve had And it’s so easy to make.
You need
Cheese
Sausage
Eggs
Spinach
I keep cooked sausage on hand to make the process even easier.
This is about 6 grams of net carbs and it’s so filling!
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.
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#foodie #keto #lowcarb #recipies #ketorecipes #ketodiet #breakfast #ketobreakfast #mealprep #recipes #ketoideas
What are the healthiest foods to eat for longevity, metabolic health, and disease prevention? In this video, I break down the 15 healthiest foods I eat every week as a doctor, based on nearly a decade working in emergency medicine and the strongest available research on nutrition, ageing, cardiovascular disease, and long-term health.
After years treating heart attacks, strokes, type 2 diabetes, and preventable chronic disease, I’ve seen first hand how diet shapes how we age — not through supplements or superfoods, but through boring, repeatable, single-ingredient foods eaten consistently over decades. This video explains why these foods matter, how they work in the body, and how they reduce long-term risk.
I’m Dr Alex, a UK Emergency Medicine doctor, and this channel focuses on evidence-based longevity, metabolic health, and disease prevention — the advice most doctors don’t have time to explain in clinic. If your goal is to live longer, stay independent, and avoid the diseases I see every day in A&E, this video will give you a practical framework that actually sticks.
I also reveal one of the most harmful everyday foods that quietly makes up a huge proportion of modern diets — and why its cumulative effects matter more than people realise.
TIMESTAMPS
00:00 – The real foundations of longevity and healthy ageing
01:30 – Food #15: Water (hydration, kidneys, ageing)
04:10 – Food #14: Dark chocolate (polyphenols, blood pressure)
05:52 – Food #13: Eggs (protein, brain health, ageing muscle)
07:48 – Food #12: Cottage cheese (protein density, metabolic health)
09:34 – Food #11: Pecans & walnuts (omega-3s, cardiovascular risk)
11:30 – Food #10: Pumpkin & sunflower seeds (minerals, gut health)
13:19 – Food #9: Beetroot (nitric oxide, blood pressure, mitochondria)
15:30 – Food #8: Kefir (gut microbiome, inflammation)
17:49 – Food #7: Kale (vascular health, antioxidants)
19:24 – Food #6: Salmon (omega-3s, brain and heart protection)
21:10 – Food #5: Blueberries (polyphenols, cognitive ageing)
23:13 – Food #4: Black coffee (mortality, liver and brain health)
24:59 – Food #3: Mushrooms (immune function, vitamin D)
26:36 – Food #2: Sauerkraut (fermented foods, gut health)
28:47 – Food #1: Extra virgin olive oil (Mediterranean diet, longevity)
30:41 – The worst everyday food most people eat
32:21 – Final thoughts: how to eat for long-term health
If you found this helpful, please subscribe for regular videos on longevity, metabolic health, and disease prevention, and leave a comment with the topic you’d like covered next. Thanks!
By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.
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Weekly Meal Plan
Grocery Costs
Salmon Tacos: $15.95—$3.99 per serving
Healthy Taco Salad: $13.28—$3.32 per serving
Ground Beef Bowls: $11.76—$3.98 per serving
Sheet Pan Chicken and Vegetables: $13.12—$3.28 per serving
Vegetarian Pad Thai: $7.94—$3.97 per serving
Mango Margarita: $8.76—$4.38 per serving
Please note the grocery costs are only an estimate based on the recipe’s serving size and on ingredient prices of a local grocery store. The generated shopping list above includes items like spices and other pantry staples you most likely have on hand, so we have left them out of the grocery estimate. To keep costs down and streamline groceries, refer to any Meal Plan Suggestions listed in blue above.
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weight gain workout for women | healthy diet for healthy life | how to maintain a healthy lifestyle | muscle fitness workout | best nutrition for healthy body | functional strength training workouts | count your calories | calories in food | what are calories
0:00- Introduction
0:18- Complete guide
0:22- Step 1
0:46- Step 2
0:53- Gain weight not.FAT
1:08- Step 3
1:20- How to calculate calorie?
1:46- Which kind of calories?
1:53- Recipe of weight gain shake
2:16- Step 4
2:31- “Sapna Sapna hi reh jayega”
2:35- Step 5
2:42- Tracking progress
3:07 – Step 6
3:10 – No to weight gainer
3:24 – Veg and Non veg – protein intake
3:52 – Myth about girls gaining weight
4:05 – creatine: benefits
4:27 – Summary
4:42 – End
Weight gain insecurity can stem from societal pressure, self-esteem issues, or health concerns. It may lead to:
– Body image issues
– Low self-esteem
– Disordered eating habits
– Mental health concerns (anxiety, depression)
Tips for healthy weight gain÷✅
– Increase calorie intake with nutrient-dense foods
– Eat frequently (5-6 meals a day)
– Choose calorie-rich foods (nuts, dried fruits, avocados, granola)
– Strength train to build muscle mass
– Consult a registered dietitian or healthcare provider
Focus on nourishing your body for sustainable weight gain.✨
Don’t loose your confidence instead follow all 5 points mentioned in the video and you will see changes soon! ❤️
Street corn never goes out of style, and these street corn-inspired recipes is the best place to start for all things street corn inspo. From tacos to casseroles to dips and classic elote, you really can’t go wrong with any of my best street corn recipes!
Why I Love Street Corn Recipes
Corn is such a versatile ingredient, and I absolutely love how it can be used in so many ways. From traditional Mexican street corn to my incredible street corn smash tacos to this cozy street corn chicken chili, the options really are endless. So, without further ado, here are my favorite street corn-inspired recipes on both Fit Foodie Finds and The Cheese Knees. Enjoy!
Street Corn Smash Tacos Recipe
Street corn smash tacos combine crispy tortillas with flavorful, smashed ground beef and a vibrant street corn salad. Bursting with bold flavors, they’re the life of the party!mash
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One-Pot Street Corn White Chicken Enchiladas Recipe
The flavor of creamy enchiladas and Mexican street corn join together and come alive with these one-pot street corn white chicken enchiladas! They’re quick and easy to make with minimal clean-up, making them a go-to recipe for busy weeknights.
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Stovetop Creamy Street Corn Chicken
Whip up this creamy street corn chicken in under an hour, all in one pot on your stovetop. Made with seasoned chicken thighs, sweet corn, peppers, and onions bathed in a rich cotija sauce, topped with a zesty jalapeño slaw – the whole family will love this easy weeknight meal!
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Street Corn Chicken Chili
Street corn chicken chili is a flavor-packed chicken chili recipe made with all the street corn flavors that you love!
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Street Corn Chicken Salad
One up your chicken salad game with this yummy street corn chicken salad recipe made with shredded chicken and ingredients from street corn salad!
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Mexican Street Corn Pasta Salad
Mexican street corn pasta salad is a fusion between elote and pasta salad to give you a flavorful, veggie-filled pasta salad to share.
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Delicious Mexican Street Corn Salad
This Is the BEST Mexican Street Corn Salad. It’s is made with grilled sweet corn, tomato, onion, and the most delicious cotija yogurt sauce with lime juice.
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Grilled Mexican Street Corn
Fresh off the grill Mexican Street Corn is the absolute best. We’ve got a super simple Mexican Street Corn recipe that will make your tastebuds dance and your tummy asking for seconds!
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Vegan Mexican Street Corn Queso
This Vegan Street Corn Queso Dip is the ultimate healthy appetizer for your next get-together! Made with our delicious vegan queso + sweet corn and black beans, and then baked to cheezy perfection, this queso dip can’t be beat.
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Mediterranean Grilled Street Corn
Give the classic grilled corn on the cob a major makeover with our Mediterranean Grilled Street Corn. This deliciousness is topped with feta cheese and fresh basil.
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More of My Favorite Street Corn Recipes
Each of these recipes comes highly recommended on The Cheese Knees.
