When in Doubt, Make a Bowl

Let’s be real—trying to cook a new recipe every night can feel like a full-time job. It’s time-consuming, expensive, and honestly, not always sustainable when life gets busy. That’s why when I’m short on time or energy, I stick to my go-to strategy: I make a bowl.

Instead of reinventing the wheel each week, I focus on batch prepping a few core ingredients—a couple of proteins, some carbohydrates, and a mix of veggies and sides. With those basics ready to go, I can mix and match ingredients into quick, well-rounded meals that are both nourishing and satisfying.

One of the easiest proteins to prep and build around? Chicken breast. Here's how to bake it:

First, prep your chicken:

For each of these, bake boneless, skinless chicken breasts at 400°F for 25 minutes with a little olive oil, salt, and pepper. You can shred it, slice it, or cube it depending on the dish.

Then comes the flavor. Here are 5 ideas:

• Balsamic Veggie-Packed Bowl:
  
  • Chicken breast
  • Roasted vegetables: broccoli, onion, brussel sprouts, and zucchini. Season with salt, pepper, and Italian seasoning, and roast at 375 for 20 minutes.
  • Top with fresh edamame and balsamic glaze
  • Serve over your choice of base.

• Chicken Fajita Bowl:
  
  • Chicken breast
  • Roasted or sautéed bell pepper and onions with fajita seasoning
  • Top with salsa, black beans, cheese, fresh avocado, and nonfat plain Greek yogurt.
  • Serve over your choice of base.

• Buffalo Chicken Bowl:
  
  • Shredded chicken breast
  • Buffalo sauce
  • Nonfat plain Greek yogurt
  • Lime juice, salt, and pepper
  • Mix all ingredients, top with chopped green onions. Optionally, add fresh coleslaw on top, like this one.
  • Serve over your choice of base.

• Mediterranean Lemon Feta Bowl:
  
  • Chicken breast
  • Tomato and cucumber salad (chopped tomato, cucumber, red onion, olive oil, red wine vinegar, salt and pepper, fresh herbs)
  • Feta cheese
  • Squeeze of lemon
  • Dollop of hummus
  • Serve over your choice of base.

• Chicken Salad Bowl:
  
  • Shredded chicken breast
  • Nonfat plain Greek yogurt and dijon mustard
  • Lemon juice
  • Chopped celery, bell pepper, red onion, and grapes
  • Sliced almonds
  • Parsley, dill, salt and pepper.
  • Mix together all ingredients and serve over your choice of base.

For your base, here are some options to choose from. Find what works best for you and your family!

• Roasted sweet potato
• Russet or baby potatoes
• White or brown rice
• Cauliflower rice
• Quinoa or lentils
• Leafy greens for a salad-style bowl

Why do these bowls offer a great option for a quick and easy meal to use your batch prepped ingredients?

• Flexible – Adapt to what you have in your fridge
• Efficient – Prep once, eat many ways
• Balanced – Easily incorporate protein, fiber, and healthy fats. These are a great way to introduce vegetables in a more unique and flavorful way!
• ‍Satisfying – Endless flavor combinations

Which bowl will you try first?

Sheet Pan Chicken Fajitas: Quick, High-Protein & Packed with Flavor

When life gets busy, you need meals that are simple, nourishing, and seriously delicious—and these sheet pan chicken fajitas check every box.

This easy, one-pan recipe is perfect for meal prep or a quick weeknight dinner. It’s high in protein, loaded with fiber-rich veggies, and full of flavor thanks to Siete’s bold fajita seasoning. Pair it with your favorite toppings, and you’ve got a balanced meal that supports your health goals without sacrificing taste.

Ingredients

• 1 lb sliced chicken breast
• 1 small white onion, thinly sliced
• 2 bell peppers (any color), sliced
• 1 serving fajita seasoning
• Drizzle of olive oil

Instructions

1. Preheat oven to 400°F.
2. Line a baking sheet with parchment paper or foil.
3. Spread chicken, onion, and bell peppers evenly on the sheet pan.
4. Drizzle with olive oil and sprinkle the seasoning evenly over everything.
5. Bake for 25 minutes or until chicken is fully cooked and veggies are tender.

Serving Suggestions

Serve your fajita mix over:

• A bed of white rice, brown rice, cauliflower rice, or quinoa
• Mixed greens or shredded lettuce
• Top with sliced avocado, plain Greek yogurt, salsa, and a sprinkle of shredded cheese

Why You'll Love It

• High in protein
• Great for meal prep
• Balanced with fiber, healthy fats, and flavor
• Minimal cleanup

Fuel your body. Save time. Enjoy the process.

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Understanding Your Metabolism: More Than Just Burning Calories

Ever wondered why some people seem to eat whatever they want while others gain weight just looking at food? The answer lies in understanding metabolism - your body's complex system for converting food into energy. Let's break down the science into digestible pieces.

The Building Blocks of Metabolism

Basal Metabolic Rate (BMR)

Think of BMR as your body's pilot light - it's the energy you need just to exist. Even if you spent all day binge-watching your favorite shows without moving, your body would still burn these calories to:

• Keep breathing
• Produce hormones
• Grow and repair cells
• Keep your heart beating

Resting Metabolic Rate (RMR)

RMR is like BMR's close cousin - it measures similar things but under slightly different conditions. The main difference? RMR can be directly or indirectly measured while at rest and is influenced by recent activity and meals. For practical purposes, they're nearly identical (only 10-20% difference).

Your Daily Energy Breakdown

Here's how your body uses energy throughout the day:

BMR: The Heavy Lifter (60-70%)

• The majority of your daily calories go toward basic survival functions
• This is why crash diets that drop below BMR are so dangerous

Thermic Effect of Food (TEF) (10-15%)

• Yes, you burn calories digesting food!
• Different foods require different amounts of energy to process:
  
  • Protein: Burns 20-30% of its calories during digestion
  • Carbs: Burns 5-10%
  • Fats: Burns just 0-3%

Exercise Activity (EAT) (5-10%)

• Calories burned during your workouts
• High-intensity exercise creates a longer "afterburn" effect
• More intense workouts = longer metabolic boost

Non-Exercise Activity (NEAT) (5-10%)

• The fidgeting, thinking, and random movements you do all day
• Can vary significantly between individuals
• Often decreases during dieting (you naturally move less as your body attempts to limit calorie burn, being in a deficit)

Smart Weight Loss: Working With Your Metabolism

Want to lose weight without wrecking your metabolism? Here's the smart approach:

1. Never eat below your BMR - it's like trying to drive a car without enough gas
2. Calculate your target calories:
   Daily Calories = (BMR × Activity Factor) - 250
3. Aim to lose 0.5-1 pounds per week (anything faster usually backfires)

The Calorie Quality Question

Not all calories are created equal. Here's why the type of food matters:

Protein: The Metabolic MVP

• Burns the most calories during digestion
• Increases overall energy expenditure
• Helps preserve muscle during weight loss
• Keeps you feeling fuller, longer

Carbohydrates: Choose Wisely

• Complex carbs require more energy to digest
• Simple sugars are "metabolically lazy" and digest quickly, great for a workout but not at rest
• Quality matters as much as quantity

Fats: Essential but Efficient

• Burn very few calories during digestion
• Important for hormones and health
• A little goes a long way

Practical Takeaways

1. Focus on protein - it's your metabolism's best friend
2. Don't crash diet - it's like putting your metabolism in hibernation and most people gain back all the lost weight and more once they end
3. Stay active - both planned exercise and daily movement matter
4. Choose complex carbs over simple sugars
5. Remember that healthy weight loss is a marathon, not a sprint

Your metabolism isn't just a simple calorie counter - it's a complex system that responds to how you eat and move. By understanding how it works, you can make better choices that support your goals while keeping your body's engine running smoothly.

Remember: The best approach to managing your metabolism is one that you can maintain long-term. Quick fixes might work temporarily, but they often lead to metabolic adaptations that make maintaining weight loss harder in the future.

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