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What Does It Look Like?

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Eating well isn’t just about counting calories. It’s about making every calorie count. If you want to lose weight, maintain your weight, or just adopt a healthier lifestyle, understanding what a well-balanced 1,800-calorie meal plan looks like may be your ticket to success.

Tailoring your meal plan to provide the right nutrients and energy levels helps you meet your health goals and enjoy sustainable weight loss.

Keep reading to see what an easy 1,800-calorie meal plan looks like, including detailed options for every meal and practical, weight-loss-friendly meal planning tips.

Can You Lose Weight by Eating 1,800 Calories a Day?

The answer is most likely yes — especially if your 1,800-calories-a-day diet puts you in a calorie deficit (the number of calories you burn is higher than the number you take in).*

A 1,800-calorie plan can work wonders for many people, but the key is making sure those calories come from nutrient-dense foods.

Nutrient-dense foods and beverages “provide vitamins, minerals, and other health-promoting components and have little added sugars, saturated fat, and sodium. Vegetables, fruits, whole grains, seafood, eggs, beans, peas, and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry—when prepared with no or little added sugars, saturated fat, and sodium—are nutrient-dense foods.”

This approach to eating can provide the energy you need for your daily activities while supporting your weight loss goals in a healthy manner.

Remember, weight loss is a marathon, not a sprint. It’s the small, consistent changes you make to your diet and lifestyle that have the most long-term impact.

*Note: Before you start a new diet, especially one as specific as a calorie-restricted meal plan, it’s wise to consult with a healthcare professional or registered dietitian who can personalize 1,800-calorie diet menus that meet your nutritional needs, fitness level, and weight management goals.

ALSO READ > What 2,000 Calories Looks Like

What 1,800 Calories Looks Like

What an 1,800-Calorie Day Looks LikeWhat an 1,800-Calorie Day Looks Like

If you’re on a calorie-deficit meal plan, you need to pay attention to portion sizes and the balance of food groups. You need to consider the nutrients you consume, not just the calories.

Below are three examples of what an approximately 1,800-calorie day could look like.

1,750 Calories Example:

  • Breakfast: 1 cup plain Greek yogurt with 1/2 cup mixed berries, 1/4 cup granola, and a drizzle of honey
  • Morning snack: A smoothie with 1 scoop of protein powder, 1 small orange, 1 cup of spinach, and 1 cup of almond milk
  • Lunch: Quinoa salad with 1 cup cooked quinoa, 1/2 cup chopped vegetables, 1 oz pine nuts, 1 oz feta cheese, and 2 tablespoons of Italian dressing
  • Afternoon snack: 10 baby carrots and 1/2 a red bell pepper with 4 tablespoons of hummus
  • Dinner: 6 oz grilled lemon garlic shrimp with 1 cup kale sauteed in olive oil and garlic, 1/2 cup roasted cubed sweet potatoes, and a cucumber side salad with 1/2 English cucumber, a splash of red wine vinegar, a sprinkle of salt, and fresh dill

1,775 Calories Example:

  • Breakfast: 2 eggs scrambled in butter with 1 cup of cooked spinach and 2 slices of whole-wheat toast
  • Morning snack: 1 small apple with 2 tablespoons of almond butter and 1 hard-boiled egg
  • Lunch: A whole wheat tortilla with 4 oz grilled chicken, 2 tablespoons hummus, 2 oz roasted red peppers, and 1/2 cup mixed greens
  • Afternoon snack: 1 cup of grapes with 1/4 cup of cottage cheese
  • Dinner: 6 oz baked salmon with 1 cup steamed broccoli, 1/2 cup cooked quinoa, and a side salad with 1 cup mixed greens and 2 tablespoons balsamic vinaigrette

1,800 Calories Example:

  • Breakfast: 1/2 cup cooked oatmeal with 1 medium banana and 1 cup English Breakfast tea
  • Morning snack: 1 cheese stick with 5 whole-grain crackers and 1/4 cup fresh fruit
  • Lunch: 2 slices of whole-grain bread with 4 oz turkey, 1/2 an avocado, and a smear of lite mayonnaise with a side of 1/2 cup of unsweetened applesauce
  • Afternoon snack: 4 celery sticks with 2 tablespoons peanut butter and 1 oz raisins
  • Dinner: 1 cup turkey chili with 4 saltine crackers and a side salad of 1 cup mixed greens, 4 cherry tomatoes, and 2 tablespoons lite ranch dressing

By designing your healthy meal plans with the help of these examples, you can ensure you’re getting a diverse range of nutrients and flavors that make you feel satisfied and energized throughout the day.

Healthy meal planning gives you a diverse range of nutrients and flavors so you feel satisfied and energized all day.

ALSO READ > What 1,500 Calories Looks Like

FAQs

Managing a calorie-specific diet can sometimes feel overwhelming, so here are some answers to commonly asked questions:

How many calories do I need?

The number of calories you need daily depends on several factors, including age, sex, weight, height, and activity level. The average range for moderately active adults is around 2,000 to 2,200 calories per day for women and 2,600 to 2,800 calories per day for men. Depending on where you fall in that range and what your goals are, 1800 calories may be appropriate and result in a steady, safe weight loss. Using our free Macro Calculator is a great way to determine what calorie level is correct for you.

Is 1,800 calories too low?

For some people, 1,800 calories can be too low, particularly if you’re pretty active. So, always consider your personal health circumstances when setting an appropriate calorie goal. In general, rapid weight loss isn’t sustainable and can lead to lost muscle mass, a slowed metabolism, and other health issues. When adding exercise to your routine make sure to account for the calories burned and adjust accordingly to fuel your body properly. Aim for a balanced approach that supports your energy needs and overall well-being.

Can I customize my 1,800-calorie meal plan?

Absolutely! The beauty of a 1,800-calorie meal plan is its flexibility. You can swap out certain meals and snacks to suit your preferences, dietary restrictions, and options. Just remember to maintain a balance between protein, carbohydrates, and healthy fats in each meal.

Meet Your Health Goals With a Balanced Diet

Adopting a daily 1,800-calorie meal plan might seem intimidating at first, but with a little preparation and creativity, you can enjoy a delicious variety of food groups while still staying within your caloric limits.

To design a meal plan that’s as healthy and effective as possible:

Start with a strong foundation

  1. Build your meals around lean proteins, like chicken breasts, turkey, fish, eggs, tofu, tuna in water, and legumes. Include a variety of vegetables at each meal, aiming for a rainbow of colors to maximize nutrient intake.
  2. Add whole grains and starchy vegetables for sustained energy. Choose sweet potatoes, brown rice, quinoa, whole wheat bread, oats and beans for added fiber and nutrients in place of refined carbs.
  3. Instead of just counting your calories, consider protein, fat, and carb servings, too. A carb serving is about 15 grams of carbohydrates, a protein serving is about seven grams of protein, and a fat serving is about four to five grams of fat. It’s recommended to have about 5 servings of protein, 2.5 servings of veggies, 1.5 of fruit, and 6 servings of carbs and grains per day.
  4. Bulk up your meals and snacks with low calorie, high fiber fruits and vegetables to help you feel and stay full longer while maximizing nutrient content.

Stay active and flexible

Activity levels are crucial when determining your daily caloric needs and overall health. Combining a healthy diet with regular exercise can boost your weight loss efforts and improve your all-around fitness.

  1. Aim for a mix of cardiovascular exercise, strength training, and flexibility work. This will help you to see the most benefits.
  2. Adapt your meal plan based on hunger and activity. You’re more likely to succeed if your meal planning fits your life, so experiment with different meals and find what works best.
  3. Remember that sticking to a strict calorie level is less important than fueling your body properly. You may need extra calories on days when you exercise more in order to properly recover and maintain lean muscle mass.

MyFitnessPal can help you track to meet your goals. With persistence, creativity, and MyFitnessPal, reaching your health goals with a 1,800-calorie meal plan is within reach!

YouTube videoYouTube video

 

Originally published April 2020; Updated April 4, 2024

Coconut Key Lime Pie Energy Bites

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These are my coconut key lime pie energy bites that *almost* made it into the AK Cookbook. They’re made with just 4 ingredients and packed with sooo much fresh, tangy, sweet key lime pie flavor.

Remember this Coconut Key Lime Pie Smoothie from a couple of years back? I took that creamy goodness and magically turned it into easy grain free energy bites that will have your taste buds dancing.

There are plenty of fun ways to customize these bites with more mix-ins and even a little extra indulgence. Any way you make them I know you’re going to LOVE this incredible snack recipe.

key lime pie energy bites on a platekey lime pie energy bites on a plate

Ingredients in these key lime pie energy bites

When I say 4 ingredients, I mean it! These grain free key lime pie energy bites are SO easy to make, naturally sweetened, and packed with healthy fats to keep you satisfied. Here’s what you’ll need to make them:

  • Cashews: you’ll need raw cashews to help create the “base” for the energy bites (instead of rolled oats, which I often use). They’ll give the energy bites a delicious boost of healthy fats.
  • Dates: soft, pitted Medjool dates provide stickiness to hold the bites together, plus natural sweetness. No honey or maple syrup needed!
  • Lime: we’re using both fresh lime juice and lime zest to really bring out that key lime pie flavor.
  • Coconut: some unsweetened shredded coconut helps bind the bites together and give them a lovely tropical flavor. I love rolling the bites in extra coconut for the perfect treat.

ingredients for key lime energy bites in a food processoringredients for key lime energy bites in a food processor

Don’t forget this tip for softening dates

You may need to soften your dates if they’re not already soft. To do so soak your pitted dates in 1 cup of very warm water for 5-10 minutes. This will help them soften up and make them perfect for blending in your food processor. While the dates are soaking you can get all your other ingredients out, measured and ready.

coconut lime energy bite dough in a food processorcoconut lime energy bite dough in a food processor

Our fav nutritional boosters

Looking to add some extra protein, omega-3s, fiber, and/or healthy fats? Try blending in 1 tablespoon of:

The dough is plenty “moist,” so you can add any of these boosters right in when you blend the dough in your food processor!

Add a little indulgence

To make these energy bites a little bit more of a treat, try folding in 1 tablespoon of mini white chocolate chips, or melting some white chocolate chips with a little coconut oil and drizzling it on top of the bites. If you’re going with the drizzle, just be sure to freeze the bites for 30 minutes first, drizzle the chocolate, and then freeze again for 10 minutes before eating so that the chocolate solidifies.

key lime pie energy balls on a baking sheetkey lime pie energy balls on a baking sheet

Key lime pie energy balls in 3 easy steps

  1. Make the “dough.” Add all of the ingredients (except the extra shredded coconut) to a food processor and pulse together until well combined.
  2. Shape the bites. Use a small cookie scoop or your hands to roll the mixture into 14 balls.
  3. Jazz ’em up. Yes, you can enjoy the bites as-is, but I LOVE rolling them in extra shredded coconut! Refrigerate the bites, and then enjoy.

no bake key lime pie energy bites rolled in coconutno bake key lime pie energy bites rolled in coconut

Storing tips

  • To store: these vegan key lime pie energy balls will last for 1 week in an airtight container in the fridge.
  • To freeze: feel free to add them to a freezer-safe bag or container and store them for up to 1 month. I prefer these energy bites straight from the freezer, and I’d recommend letting them soften up for about 5-10 minutes in the fridge or at room temp before eating them.

key lime pie energy bites rolled in coconut on a platekey lime pie energy bites rolled in coconut on a plate

Recommended tools

Get all of our kitchen essentials here!

key lime energy bites on a plate with a bite taken outkey lime energy bites on a plate with a bite taken out

More no bake snacks to try

Get all of my no bake snacks here!

I hope you love these coconut key lime pie energy bites! If you make them be sure to leave a comment and a rating so I know how you liked them. Enjoy, xo!

The
Ambitious Kitchen
Cookbook

125 Ridiculously Good For You, Sometimes Indulgent, and Absolutely Never Boring Recipes for Every Meal of the Day

Coconut Key Lime Pie Energy Bites

coconut key lime pie energy bites on a platecoconut key lime pie energy bites on a plate

Prep Time 5 minutes

Total Time 5 minutes

Grain free coconut key lime pie energy bites naturally sweetened with dates and made with fresh lime juice and zest for the ultimate key lime pie flavor. Roll the energy bites in extra shredded coconut for the perfect snack or treat to fuel your day!

Ingredients

  • 1 cup raw cashews
  • 1 cup soft pitted Medjool dates (about 10 large dates)*
  • ½ cup fine shredded unsweetened coconut
  • Zest from 1 lime
  • 2 tablespoons fresh lime juice
  • ½ cup fine shredded unsweetened coconut, for rolling

Instructions

  • Add all ingredients except the extra shredded coconut to a food processor and pulse until ingredients are well combined and sticky. Roll into 14 balls. Next roll in shredded coconut if desired and place in an airtight container in the fridge for up to 1 week. Feel free to freeze these for up to 3 months.

Recipe Notes

*You may need to soften your dates if they’re not already soft. To do so soak your pitted dates in 1 cup of very warm water for 5-10 minutes. This will help them soften up and make them perfect for blending in your food processor. While the dates are soaking you can get all your other ingredients out, measured and ready.

Nutrition

Serving: 1energy biteCalories: 122calCarbohydrates: 13.8gProtein: 2gFat: 7.4gSaturated Fat: 3.4gFiber: 1.7gSugar: 9.1g

Recipe by: Monique Volz // Ambitious Kitchen | Photography by: Eat Love Eats

This post was originally published on June 2nd, 2023, and republished on April 8th, 2024.

Aries Zodiac: Your Guide to This Fire Sign

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Aries is the first sign of the zodiac leading the cosmic parade through the night sky.

A true leader, Aries is also the first of three fire signs (Aries, Leo, Sagittarius), and this zodiac sign is known to be fearless and courageous. Represented by the ram, the Aries sign is a vibrant, talkative and active individual.

The Aries zodiac charges through life with a confidence and a vigor that is unique and powerful. An open heart and a desire for the best of the best fuels this fire sign to create great things in life, and to inspire greatness in others.
 

The gift of Aries is magnetism and confidence, as they lead the zodiac with their unique perspective and the fearless nature.

 
Permission slips of potential are handed out by Aries to less confident souls who lack the enthusiasm to self-start. A supreme quality of optimism surrounds the Aries sign and things seem to fall into place effortlessly.

All of this starting potential, however, can also mean that many things go left undone or half baked. Ideas flow and come with ease, and while there is surely initial motivation to do, many projects are started and abandoned for the next shiny object with this astrological sign.

Squirrel!

A few famous Aries people you may know include: Diana Ross, Lady Gaga, Maya Angelou, Elton John, Aretha Franklin, Sarah Jessica Parker, Spike Lee, Emma Watson, Reese Witherspoon, and Mariah Carey.

Anyone born between March 21st and April 19th has their sun in Aries and can deeply relate to these characteristics.

Do You Know Your Ruling Planet? Learn About the “Boss” of Your Zodiac Sign
 

 
 

Here’s a Snapshot of the Aries Zodiac Sign:

Let’s take a look at what makes this fire sign so magnetic.

Dates: March 21 – April 19
Duality: Masculine
Element: Fire
Quality (Cardinal, Fixed, Mutable): Cardinal
Ruling Planet: Mars
Zodiac Symbol: The Ram
Dominant Keyword: I Am
Polarity: Libra
Body Part: Head
Birthstone: Diamond
Color: Red
Most Compatible With: Gemini, Leo, Sagittarius, Aquarius
 
 

These Are the Defining Characteristics of the Aries Zodiac Sign:

Whether you are an Aries sun, moon or rising sign, have Aries in your chart, or are lucky to know an Aries in your life, read on to learn about their defining traits. Which do you most identify with?
 

Strengths of This Fire Sign

Aries is a true fearless leader. This astrological sign doesn’t overthink before action and marches to the beat of their own drum. The dynamic restlessness of this zodiac inspires a lot of action and doing that can create wonderful waves of change, abundance and recognition.

Being able to lead fearlessly and with radical confidence, Aries is a natural born starter.
 

Permission slips of potential are handed out by Aries to less confident souls who lack the enthusiasm to self-start.

 
With Mars as a ruling planet, Aries can also be quite impulsive which has positive and negative aspects. The Aries sign is fiesty, fun, flamboyant and fast-paced.

As a quick review of the Aries zodiac top strengths, they are natural born leaders, unwaveringly determined and persistent, capable of quick thinking and resourcefulness under pressure, fiercely independent and intuitive, and tend to be enthusiastically optimistic.

This energy can lead to great success and also great demise if not properly controlled…

Wondering which zodiac signs are compatible with different types of yoga? This Is The Best Type of Yoga For You Based On Your Zodiac Sign
 

 
 

Weaknesses of This Fire Sign

Vanity and impatience are a weakness of Aries. With all the energy coursing through their fiery veins, impulsive action can sometimes be self-destructive or harmful to others.

This zodiac sign can also tend to be overly self-involved. Unless a conscious effort is made to look outward at others, and slow down long enough to listen, Aries can easily become a lone wolf.

The first fire sign and the youngest sign in the zodiac, Aries has a naivete that can seem ignorant and careless.

As a quick review of this zodiac sign’s common weaknesses, they are impulsive and impatient, which can often lead to excessive risk-taking or rash decision-making. Aries can also be particularly stubborn and unwilling to compromise, are known to have a fiery temper or short fuse, and as big picture thinkers, can lack attention to detail.

We all have a shadow side. Read: Embrace Your Shadow Side! These Are the Shadow Energies Associated With Your Zodiac Sign
 

Love and Intimacy

As you can imagine, the Aries sign is a fiery passionate lover. Aries will never lack excitement but can also be drawn to drama.

Aries make fun lovers and romantic partners. They are enthusiastic, spontanenous, and bring their same fiery energy that they have in life to their relationships. Aries are great communicators, known for being honest and direct, typically capable of expressing their emotions and needs with openness. Who doesn’t want that in a partner?!

Aries are deeply loyal and devoted partners, and can be protective and supportive.

A lover of attention and adoration, this zodiac sign craves both commitment from others and freedom. Generally irresistible and forward, romance with an Aries will surely be passionate.

Remember how they can be impulsive and hot tempered? This can lead to disagreements or conflict in the relationship. So – expect to have tons of fun with this fire sign, but watch out for those fireballs.

Here’s What Your Zodiac Sign Says About Your Love Life
 

Career

Aries approach their careers with enthusiasm, drive, and determination. Their strengths serve them well in the job-front. As natural leaders who are highly ambitious, goal-oriented, and persistent, they excel in roles that involve innovation, entrepreneurship, challenge, and risk-taking.

This fire sign is best served in a career that is fast-paced where they have complete autonomy. A job where Aries can communicate a lot, see many people, move about (either the city or travel for business), and be creative is going to bring the most success.

This includes life coach, public relations, real estate, sales, managerial roles and entrepreneurship. Aries also thrive in sports and athletics because they love the competition and discipline it takes to succeed.

Typically, they will not enjoy a desk job or any career with excessive monotony, bureaucracy, or requiring a lot of detail-oriented work.
 
 

Embrace the Fiery Aries Zodiac Sign

Fire both creates and destroys. It is necessary to our plant and to our souls to burn, but there is a fine line between constructive fire and total destruction.

The gift of Aries is magnetism and confidence, as they lead the zodiac with their unique perspective and the fearless nature of Mars, the planet of action and determination.

Aries embodies the fiery spirit of adventure and passion. We love their courage and are inspired by their relentless drive to succeed. Natural-born leaders, Aries thrive on being challenged and they welcome competitive environments.

With their boldness, autonomous nature, and unparalleled optimism, Aries brings a welcomed enthusiasm to life and those in their circle, inspiring us all to pursue our dreams. Cheers to this fiery zodiac sign!



50 Beloved Vegan Entrees Recipes

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Discover a world of reliable, comforting, and essential vegan dinner recipes in this collection of 50 Beloved Vegan Entrees Recipes.

Whether you’re somewhat new to plant-based eating, or you’re an old pro, one thing’s for sure: You have an absolute favorite, most beloved vegan entrée recipe, right? You know what I’m talking about; those dinner recipes you turn to time and time again. Maybe it’s the recipe you think of when you’ve got the blues. Or maybe you cook it up when you’re craving something comforting and reassuring. Or perhaps it’s your entire family’s favorite recipe on a Wednesday night (you know, the one they beg you to cook!). It could even be your prettiest, most uplifting recipe that gets you raves at potlucks. We all know what those recipes mean to us. They are the recipes that fuel our shopping lists, with must-have ingredients in our shopping carts each week. When you stand in front of your open fridge door, wondering what you’ll fix for dinner tonight, it’s the recipe your mind turns to. It always turns out so good. A few of my own beloved vegan dinner recipes include Spicy Lentil Tacos, Black Bean Corn Chili, and Curried Oat Bean Burgers. With that in mind, I asked some of my favorite bloggers to share their favorite vegan entrees recipes to create this awesome collection of all-time favorite, tried-and-true, 50 beloved vegan entrees recipes. I’ve included a few of my own favorite dinner recipes too. I can hardly wait to try each and every one!

Eat and Live Well,

Sharon 

50 Beloved Vegan Entrees Recipes

Aloo Matar — Easy Pea & Potato Curry, Renee DeLeon, Veeg (shown above)

Baked Mac & Cheese, Tatia Ven, My Vegan Minimalist (shown above)
Beetroot Quinoa Burger, Elizabeth Shaw, RDN, Shaw Simple Swaps

Best Jambalaya, Jasmin Hackmann, Ve Eat Cook Bake (shown above)
Best Mushroom Burgers, Kristina Sloggett, Spa Bettie
Broccoli Cheese Rice Casserole, Alexa Blay, Key to My Lime
Broccoli Rabe & White Bean Pasta, Kelly Jones, RDN, Kelly Jones Nutrition

Cauliflower Steak with Lentils + Red Pepper Sauce, Maggie Farley, Meals with Maggie (shown above)
Chickpea Tacos with Cauliflower, Avocado Crema and Simple Carrot Slaw, Maren Epstein, Eating Works

Chile Rellenos Casserole, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)
Classic Ravioli, Victoria Yore, Wow, It’s Veggie?!
Eggplant Parmesan, Rebecca Pytell, Strength and Sunshine

Fresh Orange Tofu with Brown Rice, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)
Gluten-Free Lasagna, Keeping the Peas
Gumbo, Barbara Gilbert, Green Scheme

Healthy Gyros with Tempeh, Sophia DeSantis, Veggies Don’t Bite (shown above)
Homemade Enchiladas, Gabriela Herrera, Conflicted Vegan
Instant Pot Lentils & Rice (Mujadara), Piping Pot Curry

Kale Sweet Potato White Bean Skillet, Kelly Paige, Tasting Page (shown above)
Korma, Sophie Collins, Vegan on Board

Lasagna Rolls, Christin McKamey, Veggie Chick (shown above)

Lentil and Mushroom Bolognese, Sophia DeSantis, Veggies Don’t Bite (shown above)
Lentil Risotto with Butternut Squash, Sophie Collins, Vegan on Board
Mom’s Best Classic Gluten-Free Baked Ziti, Rebecca Pytell, Strength and Sunshine

Moroccan Chickpea Freekeh Eggplant Skillet, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)
Mushroom “Meatballs”, Jennifer Bell, A Sweet Alternative

One Pot Lentil Coconut Curry, Rachel Lessenden, Health My Lifestyle (shown above)
Philly “Cheesesteak”, Lizzy Mads, Zardy Plants

Pho, Colleen Milne, The Food Blog (shown above)

Pizza Frittata, Renee DeLeon, Veeg (shown above)
Posole With Tempeh and Mushrooms, Valerie Zemba, Very Vegan Val

Pumpkin Curry with Coconut and Cinnamon, Chris Mosler, Thinly Spread (shown above)
Root Vegetable Pot Pies, Linda Meyer, Veganosity

Rustic Corn Potato “Sausage” Skillet, Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian (shown above)
“Sausage” Casserole with Cider and Apples, Chris Mosler, Thinly Spread

Seitan Bourguignon With Rosemary Cauliflower Mash, Lori Rasmussen, My Quiet Kitchen (shown above)
Sheet Pan Fajitas with Soy Curls, Sarah McMinn, My Darling Vegan
Shepherd’s Pie, Florentina Lile, Veggie Society
Spaghetti Squash Burrito Bowls, Cookie and Kate

Spanish Paella, Nicole Malik, Delicious Every Day (shown above)

Stew and Dumplings, Tatia Ven, My Vegan Minimalist (shown above)
Stir-Fry Veggies with Black Bean Sauce, Traci Antonovich, The Kitchen Girl
Stuffed Poblano Peppers, Rachael Hartley, RDN
Sweet & Spicy Tofu, Candice Walker, Proportional Plate

Tater Tot Casserole, Kate Vaynshteyn, Vegan Blueberry (shown above)
Thai Eggplant Stir-Fry with Basil and Chili Garlic Sauce, Rupali Agarwal, Enhance Your Plate
The Best Easy Pad Thai, Jessica Saunders, Vegan Punks

The Best Tempeh Tacos, Elena Szeliga, Happy Kitchen (shown above)
The Ultimate Moussaka, Kate Ford, The Veg Space
Tofu Bowls, Melanie McDonald, A Virtual Vegan

For more plant-based entrée collections, check out these:

30 Plant-Based Easy Cheap Dinner Ideas
25 Light & Lovely Plant-Based Skillet Meals
20 Vegan Bowl Recipes Under 500 Calories
25 Vegan Comfort Food Meals Under 500 Calories
TOP 50 Plant-Based Global Meals from Around the World
Top 22 High Protein Vegetarian Meals

More Tools for Eating and Living the Goodness

 

OCIO Embracing Diversity: A Celebration of Cultures through Food

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At the Office of the Chief Information Officer (OCIO), diversity isn’t just a buzzword, it’s the vibrant tapestry that enriches our everyday work environment.  On March 27, 2024, Executive Director, Avery Q. Muse, Sr. and OCIO’s Office of Operations (Ops) organized a special event centered around diversity, equity, inclusion, and accessibility (DEIA) where colleagues from various ethnic backgrounds came together to share a piece of their culture through food.  What ensued was not just a culinary extravaganza but a celebration of unity and understanding.

The event was a feast for the senses!  Tables were adorned with dishes representing cuisines from around the world, each dish telling a story of heritage, tradition, and family recipes passed down through generations.  A sampling of our menu for the day included:  Irish stew, Guyanese fried rice, Papa a la Huancaina, black eye peas with oxtails, chicken kabab with Indian bread, samosas, Mediterranean salad, coconut rice with red beans, curry goat, banana pudding, sweet potato pie, and Scottish cookies, just to name a few.

Beyond the delicious food, the real magic happened as colleagues gathered around to share stories, laughter, and experiences.  It was a space where differences were celebrated, where curiosity sparked conversations, and where stereotypes were shattered by the power of firsthand experience.  When asked about his experience, Lead IT Specialist Antwan Lucas said, “The event created the ideal environment for growth and collaboration.”

Through this event, we reaffirmed our commitment to fostering an inclusive workplace where every voice is valued, and every culture is respected.  It was a reminder that diversity isn’t just about numbers or statistics; it’s about embracing the richness of human experience in all its forms.  Acting Chief Information Officer (CIO) Jennifer C. Wendel noted, “Prioritizing DEIA in the workplace helps OCIO attract and retain talent.  More than ever, prospective employees want to work for organizations that share the same core values.  Focusing on DEIA allows employees to be comfortable being themselves, leading to more creative and innovative ideas.”

As we savored each bite and exchanged stories, we were reminded of the importance of creating an environment where everyone feels seen, heard, and appreciated.  This event was not just a one-time affair but a catalyst for ongoing dialogue and action, as we continue to strive towards a workplace where diversity, inclusion, and equity are not just ideals but lived realities.

In the end, the event was not just about the food, but about the connections forged, the barriers broken, and the bonds strengthened.  It was a testament to the power of diversity to unite us, to expand our horizons, and to make our workplace truly a home away from home.

A special thanks to Supervisory IT Project Manager Yolanda Reid for her leadership in organizing and to everyone who contributed a dish, assisted with setting up and or played a part with this fruitful event.  And thanks to Assistant Secretary for Administration Cheryl R. Campbell, Acting CIO Jennifer C. Wendel, and Acting Deputy CIO La Monte R. Yarborough, for joining the celebration and whose steadfast leadership continues to foster an environment of diversity, equity, inclusion, and accessibility for all.

The key to inclusive education is engaging organisations of people with disabilities | Blogs

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Community outreach

Community outreach activities are vital to identify children with disabilities and encourage families and caregivers to enrol them in regular schools. In our inclusive early childhood development and education (ECDE) programme in Kenya, our partner OPDs in Homa Bay and Turkana County led community outreach activities to change the attitudes of parents, teachers and communities, who previously thought children with disabilities had no place in mainstream education and should stay at home. This resulted in 600 children with disabilities (living in varied settings, from rural homes to a refugee camp) being able to access inclusive early education.

Peer-to-peer support for parents

In our Support Mainstreaming Inclusion so all Learn Equally (SMILE) programme in northern Nigeria, our OPD partners produced a parent support guide to give parents of children with disabilities information about how to support their children’s education and where they can go to access available medical and social support services. As a result of this, and thanks to efforts to raise awareness of the importance of inclusive education within communities, 280 children with disabilities were enrolled in eight Kaduna state primary schools, significantly exceeding the number envisaged at the beginning of the project.

Accessibility guidance

Across our education programmes, OPD partners have guided teachers, school-based management committees and teacher-parent associations on how they can make learning accessible for children with different disabilities. In our Education for All programme in Bangladesh, our OPD partners are carrying out accessibility audits and helping to complete school improvement plans at 45 project schools in the Narshingdi and Sirajganj districts, to make them more inclusive and accessible for children with disabilities.

Strengthening local systems

A key objective of our education programmes is to improve national systems so they become more inclusive of children with disabilities. This involves working with our OPD partners to identify and strengthen any knowledge, resource or skills gaps, and supporting them to work alongside education officials in government committees to influence how policies on inclusive education are made and implemented at a local and national level. In Kenya, our local OPD partner has been able to successfully advocate for inclusive education provision to be included in county development plans and budgets.

Even when our projects have come to an end, our OPD partners will continue to work with local government authorities to ensure children with disabilities get the support they need to access good quality education.

Sickened by U.S. Nuclear Program, Communities Turn to Congress for Aid

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When Diane Scheig’s father, Bill, came home from work at the Mallinckrodt factory in St. Louis, he would strip down in their garage and hand his clothes to her mother to immediately wash, not daring to contaminate the house with the residue of his labors.

Mr. Scheig, an ironworker who helped build the city’s famous arch, never told their family exactly what he was doing at the plant, where scientists first began processing uranium for the Manhattan Project in 1942. But by the age of 49, he had developed kidney cancer, lost his ability to walk, and died.

Decades later, Diane’s older sister Sheryle, who years earlier had given birth to a baby boy born with a softball-sized tumor in his stomach, died of brain and lung cancer at 54. Her neighbor two doors down died of appendix cancer at 49. So many of her classmates have died of cancer that a large round table covered with their pictures is now a staple of her high school reunions.

“I know for myself, I was thankful when I passed the age of 49,” Ms. Scheig said. “And I was thankful when I passed the age of 54.”

The Mallinckrodt plant processed the uranium that allowed scientists at the University of Chicago to produce the first man-made controlled nuclear reaction, paving the way for the first atomic bomb.

But the factory — and the program it served — left another legacy: A plague of cancer, autoimmune diseases and other mysterious illnesses has ripped through generations of families like Ms. Scheig’s in St. Louis, and other communities across the country that were exposed to the materials used to power the nuclear arms race.

Now Congress is working on legislation that would allow people harmed by the program but so far shut out of a federal law enacted to aid its victims — including in New Mexico, Arizona, Tennessee and Washington state — to receive federal compensation.

In the 1940s, as workers churned out 50,000 tons of uranium to feed the nation’s nascent atomic arsenal, the factory was also spitting out heaps of nuclear waste.

Over the next several decades, hundreds of thousands of tons of radioactive waste stored in open steel drums were hauled and dumped across the city. The waste seeped into large swaths of soil, including on land that later became ball fields.

And it drained into Coldwater Creek, a tributary that snakes through the metropolitan area for 19 miles through backyards and public parks where children play and catch crayfish. In heavy storms, the creek routinely floods.

There are similar stories across the country, among the Navajo workers in New Mexico and Arizona who were sent into mines with a bucket and a shovel to dig up uranium and were never told about the dangers; the children of workers at uranium processing plants in Tennessee and Washington state; and the downwinders across the Southwest who breathed in the fallout from the mushroom clouds of aboveground tests.

None of those communities qualify for aid under the only federal law to compensate civilians who sustained serious illnesses from the nation’s nuclear weapons program. Passed in 1990, that statute was narrowly constructed to help some uranium miners and a handful of communities who were present for aboveground testing. Claimants, who can include children or grandchildren of those who would have benefited from the program but have since died, receive a one-time payment of $50,000 to $100,000.

The Senate last month passed legislation led by Senator Josh Hawley, Republican of Missouri, and Senator Ben Ray Luján, Democrat of New Mexico, that would update and dramatically expand the law to include thousands of new participants, including Missouri families like the Scheigs.

If Congress does not pass the bill before June, the law will expire altogether, shuttering the fund for those who are currently eligible and cutting off access to cancer screening clinics in neighborhoods that have been hit hard by radioactive exposure and rely on federal money to continue operating.

To read their legislation is to visualize a map of the physical and psychic toll the nation’s nuclear weapons’ legacy has seared into communities across the country, years after the first atomic test in southern New Mexico.

“It speaks to the enormity of the burden,” Mr. Hawley, a conservative Republican who is up for re-election this year, said in an interview. “It speaks to the heroism of these people who, for 50-plus years in almost all these cases, have borne the burden themselves. Some of my colleagues complained about the cost. Well, who do they think is bearing the cost now?”

For years, momentum to expand the nuclear compensation program had sputtered along in fits and starts on Capitol Hill, adopted by various lawmakers who inched it forward but were not able to secure a vote in the House or Senate.

But it got a shot in the arm when Mr. Hawley took up the issue, working with Mr. Luján to draft legislation and using his perch on the Armed Services Committee to attach it to the annual defense policy bill.

When the measure was stripped out of the final version of the legislation after Republicans objected to its hefty price tag, which congressional scorekeepers estimated could hit $140 billion, the senators went back to the drawing board. Cutting out expansive new provisions that would have forced the federal government to cover victims’ medical fees, Mr. Hawley and Mr. Luján also added new communities, enticing more senators to support the bill now that it would benefit their states.

When the measure finally got a vote on the Senate floor last month — made possible after some horse-trading between Mr. Hawley and Senator Mitch McConnell, Republican of Kentucky and the minority leader — it passed 69 to 30.

St. Louis’s radioactive fate was decided over lunch at the elite Noonday Club in the city’s downtown in 1942, when Arthur Compton, a top administrator of the Manhattan Project and the former head of physics at Washington University, met with Edward Mallinckrodt Jr., a scientist who ran his family’s chemical and pharmaceutical company. Three other companies had already refused Mr. Compton’s request — to begin refining uranium for the development of the bomb. Mr. Mallinckrodt, a longtime friend of Mr. Compton, said yes.

Eight decades later, the consequences of that decision are immediately visible on a drive through St. Louis. Cleanup of the creek is expected to take until 2038, according to The Missouri Independent.

At the site of the old airport, where the first radioactive waste from the plant was stored, workers clad in white Tyvek hazardous materials suits with bright yellow boots can be seen from the highway, digging into the ground behind fences adorned with yellow warning signs and next to rail cars loaded with contaminated soil.

Some miles down is the West Lake landfill, a pit holding thousands of tons of radioactive waste that originated at Mallinckrodt and was illegally dumped in an area now surrounded by chain restaurants, warehouses, and a hospital. By 2010, a growing underground fire about 1,000 feet from the radioactive material was discovered.

Around the same time, Kim Visintine, an engineer-turned-medical professional, began to realize in conversations with friends that the rate at which their families and classmates were falling ill with serious, rare cancers “was just historically way beyond the norm,” she said. Ms. Visintine’s son, Zach, was born with glioblastoma — the most aggressive type of brain tumor — and died at age 6.

She started a Facebook page called “Coldwater Creek — Just the Facts” and began mapping reports of serious illnesses linked to radiation, coloring in heavily affected neighborhoods in shades of red. There were soon thousands of examples.

“It just looked like it was bleeding through,” Ms. Visintine said of the red on the maps.

The illnesses have stretched across the city, and reached deep into family trees.

Carl Chappell’s father, a chemical operator, used to walk to work at the plant in the early 1950s, until he began working at the company’s sprawling Hematite facility, where scientists researched and produced high-enriched nuclear fuel. It was there, in 1956, that his father was exposed to a radiation spill.

“We didn’t know that that was radioactive,” Mr. Chappell recalled in an interview. “All we knew was he was exposed to some toxic chemical spill and hospitalized for a few days or several days down there until he was released to come home.”

Eight years later, his father was diagnosed with renal cancer. Within another eight years, he had died. He was 48.

Decades later, at the age of 40, Mr. Chappell’s son Stephen was diagnosed with a rare kind of mucinous cancer that began in his appendix and spread throughout his abdomen. He died at 44.

For some families, developing cancer feels inevitable. Kay Hake’s father, Marvin, was an engineer at the Mallinckrodt plant and survived bladder, prostate and skin cancer. Her husband, John, who worked as a heavy equipment operator, was among a team of workers dispatched years ago to help clean up toxic waste from another of Mallinckrodt’s uranium plants. Sometimes he was given protective equipment to wear, but other times he was not.

“Every time we get sick, we think it’s probably cancer,” Mr. Hake said in a recent interview over coffee. “Sometimes we’re planning for the future and it’s like, ‘Let’s not plan too far and try to enjoy our lives more.’ Because we don’t know if we’re going to make it.”

“It’s not if it’s going to happen,” Ms. Hake added. “It’s when.”

Christen Commuso, who grew up near the creek and has lobbied extensively for the expansion of the program through her work for the Missouri Coalition for the Environment, has found a small comfort in hoping that the suffering in her family will stop with her.

After Ms. Commuso developed thyroid cancer, doctors removed her thyroid, adrenal gland, gallbladder and eventually her uterus and ovaries. At first, Ms. Commuso said in an interview, she “really mourned the loss of my ability to have my own children.”

“But at the same time, there’s a part of me that feels like well, maybe it was a blessing in disguise,” she added. “Because I didn’t pass something down to a new generation.”

She was in the Senate chamber in March when lawmakers approved the legislation to expand the Radiation Exposure Compensation Act to cover Missourians like her. Just the provision in the existing law to fund screening clinics for survivors would help, she said, because she sometimes skips doctor’s appointments when she cannot afford them.

“I wanted to clap and scream and holler” when it passed, Ms. Commuso said.

But she also found it jarring to see how nonchalant senators were as they voted on her fate — with a customary thumbs up or thumbs down to the Senate clerk.

“To watch people kind of give a thumbs up or a thumbs down on your life — and does your life matter to them? It’s like, what do you have to say and do to convince people that you matter?”

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Family Trip To Aruba – Part I • Kath Eats

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Here is the first of a few recap posts on our spring break family trip to Aruba!

We had a wonderful family trip to Aruba for Spring Break!

We were joined by my parents and my sister and her family for one big happy family trip. This was my first international trip with my parents since high school! We hope we can do more in the coming years.

Family Trip To Aruba - Part I

We stayed at the Hyatt Regency Aruba and have plenty of good things to say about it! We would definitely go back. I’ll save more of my review thoughts for deeper into my recaps. 

Hyatt Regency Aruba

Travel On Points Or Book With Perks!

My sister is a travel advisor and planned the whole trip for us! While our family did use Hyatt points to book our room, their rooms were all booked by her and they came with lots of perks (free breakfast, free drink coupons, etc.) If you’re interested in going, you can reach out to her here!

We used points to cover both our flights and hotel, so all we paid for on this trip was food and activities. If you’re interested in learning more about how we do this, you can check out my travel email series here or read this post!

Family Trip To Aruba - Part I

Why Aruba?

Aruba has been on our bucket list for years, and we listened to Kokomo 100 times the week before our arrival. It’s way down south in the Caribbean, close to South America, which means it’s outside of the hurricane belt and has near-perfect weather year round. I believe it’s a dessert climate (we saw lots of cacti) and so there isn’t much rain either.

I will say that it was VERY HOT! 85 degrees and direct sun was a bit of a shock to our winter bodies. We put on tons of sunscreen and wore rashguards. I felt bad “complaining” about the heat, but it was fierce! 

The hotel was an easy 15-minute van ride from the airport, and the Hyatt is located right in the middle of the developed area so you can easily walk off property to go to restaurants and shops. If we hadn’t had children who required car seats, we might have explored the island a bit more by car, so we stuck to walking distance things only. In addition to the hotel being walk-able on the town-side, there was an awesome beach-front path that we could use to go on beach walks where there were plenty more restaurants and bars to enjoy. So the location of our hotel could not have been better. 

Travel Day

On our travel day, we got up at 4am and flew from Charlottesville to Charlotte where we met up with the cousins! This certainly made our 4-hour layover more exciting!!

airport layover

We had some flight delays, but nothing too bad, and we were so glad when we arrived at the hotel!! 

Birch and Mazen

We went straight down the path to the beach, stopping by the birds on the way!

Birch and Mazen with birds

Beautiful, sunny skies!!

Family Trip To Aruba - Part I Family Trip To Aruba - Part I aruba beach brothers Family Trip To Aruba - Part I

After we dipped our toes in the ocean, we went to the pool and got some carry-out food to eat since everyone was starving. Plus some cocktails for the adults!

cocktail in aruba beach

The kids got to do some evening swimming, which they loved! 

kids evening swimming

Kadushi Juice Bar

After a good night’s sleep, we headed down to our favorite spot at the resort: Kadushi Juice Bar! This is where we got smoothies nearly every morning. (While my parents and sister/fam went to their buffet). We liked having a lighter breakfast, and the boys loved the smoothies! Shout out to MARY who was the friendliest on the staff and was smiling even when she had a line 10 people deep! 

Family Trip To Aruba - Part I

I got a green smoothie bowl that came with cucumbers (I didn’t eat them all!) and I added peanut butter on top. So good! 

green smoothie bowl

Beach Day

And then we spent the better part of the day like this: 

Family Trip To Aruba - Part I

The water was very calm in our cove and perfect for kid swimming. 

Family Trip To Aruba - Part I

Lunch by the pool

Most days we had lunch at the beach bar down by the pool. I enjoyed this black bean and quinoa power bowl with pickled cauliflower, feta, avocado, and a lime crema dressing! We thought the food at the Hyatt was quite good! We also loved the Balashi local beers – I had a 10 ounce one every day at lunch! 

quinoa power bowl with pickled cauliflower

The Pool

The pool area was very so nice (if a bit crowded) with water features and even a big waterslide that I tested out! The kids loved the waterfall stairs and there was a nice wide area that was shallow for smaller kids (with hidden steps though, so obviously watch them like a hawk.) 

Hyatt pool area

Hyatt Aruba pool area

We all loved the swim up bar, and lots of kids made appearances to get virgin drinks and smoothies. Mazen felt cool as a cucumber with his virgin daiquiri! I had an afternoon Aperol Spritz!  

swim up bar

Fancy Dinner Night

Our first full day ended with a delayed 70th birthday celebration for mom! Her birthday was March 20, but since we weren’t together then we celebrated on the island together. 

Family Trip To Aruba - Part I Family Trip To Aruba - Part I

These B.Draddy Polos we got last summer are still the very favorites for fancy dinner nights and the golf course of course! I love it when the boys match <3 

Family Trip To Aruba - Part I Family Trip To Aruba - Part I

We let the boys get special mocktails for the occasion. They were quite pleased! 

birch with mocktail mazen with mocktail Family Trip To Aruba - Part I

Dinner at Ruinas

For fancy dinner night, we went to the nice restaurant at the Hyatt – Ruinas, inspired by the Bushiribana Gold Mill Ruins. 

Hyatt Ruinas

Hyatt Ruinas at night Hyatt Ruinas cousins

We enjoyed a delicious meal with a variety of seafood (red snapper and mashed potatoes for me!) and some wines. 

red snapper and mashed potatoes

When the kids got tired of sitting, the staff brought them fish food to feed all the beautiful fish. 

fish feeding

And then we ended the night with a buttercream-filled cake for mom: her favorite food! 

buttercream-filled cake for mom

Stay tuned for parts II and III of our trip to see our pirate ship snorkeling adventure! 

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Ep220: Finding the Sweet Spot with Autoimmune Disease & Exercise with Andrea Wool

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In this episode, Tina chats with Andrea Wool about how to find the “sweet spot” for exercise when you have an autoimmune disease or other chronic condition. Andrea shares the importance of listening to your body and focusing on an individual approach. She also provides guidance on how to exercise effectively while being mindful of potential autoimmune flares and related symptoms.

Andrea talks about:

  • Her story with autoimmune disease and fitness 
  • How to find the sweet spot with training
  • Relationship between autoimmunity and stress 
  • Symptoms of overtraining and exercise intolerance 
  • How to better listen to your body 
  • Why the fitness industry has a messaging problem 
  • Best types of exercise to prioritize 
  • How to personalize your approach to fitness

Connect with Tina Haupert:
https://carrotsncake.com/
Facebook: Carrots ‘N’ Cake 
Instagram: carrotsncake   
YouTube: Tina Haupert  
Pinterest: Carrots ‘N’ Cake Hormone Testing & Nutrition Coaching 

About Tina Haupert: 

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). 

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Connect with Andrea Wool:
www.getautoimmunestrong.com
Email: info@getautoimmunestrong.com
FB: http://www.facebook.com/autoimmunestrong
Pinterest: https://www.pinterest.com/autoimmunestrong/
IG: https://www.instagram.com/getautoimmunestrong/ 

About Andrea Wool:

Andrea Wool is a personal trainer and founder of Autoimmune Strong, the first online fitness program designed specifically for people living with autoimmune disease. She has helped thousands of people learn how to reduce their autoimmune flare-ups through exercise, so they can feel strong and confident in their bodies.