Starving by 3 PM? Look at your breakfast first. Here’s how much protein you actually need.
How much protein you need, in plain numbers: the RDA, what experts suggest after 40, 25 to 30 grams per meal and a real-food sample day.
Stop paying $5+ for pumpkin cold foam. Shake this in a jar instead.
A Starbucks Pumpkin Cream Cold Brew copycat with real pumpkin cold foam you shake in a jar. About 165 calories and 9g sugar, plus a vegan version.
The short answer: This fall iced coffee is a copycat of the Pumpkin Cream Cold Brew, made with real pumpkin and a little maple.
Read the story
Clean
Real food with big flavor.
Fit
Protein, movement and recovery that fit a real schedule.
Fab
Rest, energy and feeling like yourself again.
Tired-night recipes
All recipes
28 min30g protein
Cajun Baked Catfish with a Cornmeal Crust
45 min4g protein
Cinnamon Roasted Sweet Potatoes with Brown Butter Pecans
75 min18g protein
Creole Black-Eyed Peas
60 min40g protein
Oven Fried Chicken with a Cornmeal Crust
90 min14g protein
Smoky Collard Greens with Smoked Turkey
8 min30g protein
Spicy Salmon Avocado Bowl
8 min20g protein
Spinach Scrambled Eggs with Scotch Bonnet and Thyme
15 min24g protein
Smoky Black Bean Quesadillas
12 min28g protein
Savory Greek Yogurt Bowl with Za’atar Chickpeas
60 min18g protein
Loaded Sweet Potatoes with Cumin Black Beans and Lime Crema
Quick answers
Quick answers
5 notes
What do I eat when I'm too tired to cook?9:41 PMA ready protein, something fresh and a carb you cooked ahead. Then…
A ready protein, something fresh and a carb you cooked ahead. Then season it like you mean it.
How much protein do I actually need?YesterdayMany women do well aiming for about 25 to 30 grams at…
Many women do well aiming for about 25 to 30 grams at each meal. Breakfast is where most of us fall short.
Do detox teas actually work?MondayYour liver and kidneys already handle detoxing. Most detox teas mainly act…
Your liver and kidneys already handle detoxing. Most detox teas mainly act as laxatives. Put that money toward water, fiber, real food and sleep instead.
What oil should I cook with?SundayExtra virgin olive oil for most cooking and finishing. Avocado oil, ghee…
Extra virgin olive oil for most cooking and finishing. Avocado oil, ghee or coconut oil for high heat. Butter when you want flavor.
How do I reheat food without a microwave?SaturdayRice and grains: a hot skillet with a splash of water, 2…
Rice and grains: a hot skillet with a splash of water, 2 to 3 minutes. Sweet potatoes and proteins: oven or air fryer at 375 to 400°F for 8 to 10 minutes.
Tap a note to open it
Fresh on the site
Your nearly $7 pumpkin spice latte has about 50g of sugar. This one has real pumpkin and tastes better.
A healthy pumpkin spice latte with real pumpkin, maple and warm spices. Five minutes, about 215 calories and 13g added sugar, hot or iced, plus a vegan version.
Your appetite shrank. Your protein needs didn’t. Here’s what to eat on a GLP-1.
What to eat on a GLP-1 when your appetite is tiny: protein first, fiber, fluids and small meals with big flavor, plus a sample day with real recipes.
Is Soul Food Healthy? How to Keep the Flavor and Lose the Guilt
Is soul food healthy? Its roots say yes. Here's what makes some dishes heavy, how to keep the flavor, and 5 soul food classics made lighter.
Cajun Baked Catfish with a Cornmeal Crust
Crispy Cajun baked catfish with a homemade spice blend and a cornmeal crust. 18 minutes in the oven, about 30g protein.
Cinnamon Roasted Sweet Potatoes with Brown Butter Pecans
Cinnamon roasted sweet potatoes with butter, a touch of maple, warm spices and toasted pecans. The candied yam feeling, made lighter.
Creole Black-Eyed Peas
Hearty Creole black-eyed peas with the holy trinity, garlic, tomato, smoked paprika and thyme. High fiber and plant-based.
The drained-day dinner list
Thirty dinners for your worst days, plus one new recipe every week. Free, and you can unsubscribe anytime.
Comment TIRED on any of our Instagram posts and we'll send it to you.