Nutrition + Wellness

Our Registered Dietitian looked at the most recent research to get all the information you need to create a vegan diet plan for your athletic lifestyle. Learn what vegan foods you have to eat to perform your best. Read more

Considering a plant-based diet for your pregnancy? Learn what you need to know, possible risks, and steps you can take to make sure you're informed in your choice. Read more

A big concern of a vegan diet is getting enough protein. Learn more about the different sources of vegan protein and how to incorporate them into your diet. Read more

Switching to a vegan diet can be difficult. Read our guide on how to go vegan to make your transition easier. Read more

Learn what difference is between added sugar and natural sugar, where to find various types of sugar, how much sugar you should eat, and what it means for your health. We also cover grocery shopping tips to shop smart. Read more

Both the paleo and keto diet are low in carbs, but there are several differences to consider. When deciding between paleo vs. keto, here is everything you need to know. Read more

When looking into any new diet, you have to look at how it will affect your body. We explore the health benefits and considerations of the keto diet for women. Read more

Figuring out a keto diet meal plan is not easy. Leave the stress out of planning with these easy keto meal plan tips. Read more

Eating healthy on a budget is a lot easier when you have a meal plan and best practices to follow. Here are our top tips for cheap clean eating on a budget. Read more

Understanding clean eating can be tricky and intimidating. Get a full definition here and learn why clean eating is good for your body. Read more

Jumpstart your nutrition this summer with these healthy clean eating tips! Whether you’re a novice in the kitchen or the next Top Chef, we’ll share simple swaps you can make to eat clean with some recipes to get you started. Read more

While low-fat or fat-free dairy may seem like the obvious choice for a healthy diet, the truth is a bit more complicated. In fact, despite what you may have grown up hearing, consuming full-fat dairy products can actually help you lose weight. So before you reach for the fat-free option, consider the nutritional differences. Read more

Here’s the good news: You don’t have to break the caffeine habit while you’re fasting. But what you put in your coffee can change the results of your fast. Before you start your fast, read on: Here’s the skinny on fasting and coffee. Read more

You may have heard of the benefits of a low-carb diet, but what about a slow-carb diet? Not all carbs are created equal. Some metabolize quickly, leaving you tired and hungry; others take their time, helping you feel full and energetic for longer. Read more

Sodas, sports beverages, fruit juices, lattes--sugary drinks are everywhere, and they’re responsible for nearly half of our daily intake of added sugars. Not only do these added sugars contain no nutritional value, they can also slow weight loss and increase risk for numerous health issues. Swap them out for these easy alternatives to sugary drinks, and you could cut your added sugar consumption down to a healthy level. Why cut down on added sugars? Why are added sugars so bad for you? You may h... Read more

We’ve talked before about how internal motivation is key to maintaining long-term health and fitness goals, but sometimes our own resolve falls short. Having an accountability buddy for those times can keep you on track. Read more

It can be hard to maintain healthy habits while traveling, and staying hydrated is certainly one of them. Whether hopping on a flight for a business trip for going on a two-week vacation, any change in your routine will likely affect your water intake. Dehydration can also worsen the effects of jet lag, making it harder for you to adjust to a time change. Read more

It often seems like sugar cravings can pop up at any time. Maybe it’s 4:00pm at work and you’re hitting a wall, or you just finished a hard workout, or you’re curled up on the couch watching Food Network, and suddenly you’re dreaming of ice cream, or brownies, or a fruit smoothie, or any number of other sugary snacks. Read more

Here’s a quick and easy intro to probiotics–what they are, how they help, and where to find them. Read more

Everyone loves a good cooking gadget, but the number of options in the average kitchen section of a store can be a little ridiculous. You may find yourself asking, “Do I need a taco holder? An egg slicer? A corn kernel stripper?” While these tools may seem like a great idea in the store, they may turn out to take more time to clean than they save you in prep. Read more

At Thanksgiving, we tend to eat our carbs with a side of even more carbs: buttered rolls, mashed potatoes, and stuffing all topped with gravy. If you’re watching your carbohydrate intake, you’ll want to re-evaluate what constitutes a “staple” of the Thanksgiving spread. Read more

When you’re making your own meals, it’s easy to know exactly what’s going into your body. But when you’re out to eat, where do you start? Even though most restaurants now list calorie counts on their menus, not all calories are created equal: carbohydrate content, sugar, sodium and fat can vary widely from dish to dish, sometimes in surprising ways. Read more

In Healthier Together, we get to know some of the PlateJoy users who are on a weight loss journey. They share some of their healthy eating strategies, challenges, favorite meals, and their #1 piece of advice for others who are on the same path. Read on! Read more

We’ve talked before about how mindfulness can change your brain and improves your health, but actually practicing it in our everyday lives takes discipline. Thankfully, there’s an app for everything--in the case of mindfulness and meditation apps, there are several! Read more

Stress eating, or emotional eating, is such a common issue that we all know its signature remedy: comfort food. Those sugary, salty, creamy or crunchy foods make us “feel better” when we’ve had a stressful day or are going through a rough time. Yet this tendency to eat when stressed never seems to actually make us feel better in the long term, and instead can lead to guilt and weight gain in the short-term. Read more

We all know what it feels like to hit a wall while trying to achieve a goal. Maybe things started out great, but suddenly you’re not seeing results and your motivation has waned. Without that internal willpower you had at the beginning, every day is a struggle. Read more

Everyone's weight loss journey is different, with unique challenges, struggles, and wins along the way. We talk with one of PlateJoy's customers, Gene, who talks about her weight loss journey so far, and how PlateJoy has played an important role in helping her meet her health goals. Read more

It’s hard to maintain good workout habits while traveling. Maybe your normal exercise routine includes group fitness classes, hand weights, or just a large open space - all things you likely won’t have access to on the road. Read more

Weight loss plateaus are an inevitable part of every weight loss journey: When you first start exercising and eating right, the pounds come off easily, but as time goes by the number on the scale stops shrinking. You’ve maintained your healthy habits, but it’s no longer enough to help you continue losing weight. What gives? Read more

Spring and summer bring plenty of options for fresh local produce, which is great news for your body and your wallet. In-season produce tastes better simply because it’s fresher. Plus, when things grow in abundance and don’t need to be shipped from warmer climates, they’re usually cheaper, too. Read more

High-intensity interval training: it might sound like an intimidating name (Intense? I'm not ready for intense!). But besides being a great way to burn calories, build muscle, and gain endurance, it’s actually a great option if you’re short on time or just new to working out. (In fact, studies even suggest that it works better for amateur exercisers than serious athletes. Win!) Read more

Besides Halloween, Valentine's Day is the most sugar-centric holiday of the year. Between the candy hearts and the chocolate samplers, it's hard to get out of February 14th without a massive sugar rush. So what do you do for your sweetheart when you're trying to cut down on the sweets? Read more

So you’re trying to eat healthy or avoid certain foods—if you're not getting some foods in your diet, it can lead to nutrient deficiencies down the line. That’s where supplements can help. They’re a great way to fill in for the nutrients necessary for optimal functioning of your body. Supplements have also become more important as farming practices have changed over the last century. Our soil ... Read more

This post is brought to you by Tula, which uses probiotics and superfoods to boost the health of your skin, the same way they do for your body. Get 20% their skincare and beauty products through 2/28 with the code PLATEJOY. Read more

New Years Day: widely recognized for its hangovers, its masses of confetti and its promises to start something new. To be different than last year. To change. Read more

Stuck on how to make Thanksgiving dinner while still sticking to your healthy eating goals? We've got you covered. Read more

Here’s the truth: when I started this challenge, I wanted to lose weight. But I was also worried about something else. Specifically: money. Read more

If you’ve been following along, I’m now 6 days into my healthy eating challenge and I’ll be honest … it’s taking all my willpower not to buy the dark chocolate peanut butter cups at Trader Joe's and eat the entire 99 cent bag (what a steal) while watching outtakes from The Office (if you’ve never done this, I highly recommend it -- the Office part, not the candy part). Read more

Okay, so earlier this week I created my first meal plan for my Pre-Years Resolution challenge. I set it up to be Paleo+Clean Eating with no added sugars. (Here’s the recap.) Read more

If you’re a regular runner or stream workout videos on YouTube, you already know that you can get a good workout in without paying a dime. But sometimes it’s cold or rainy or you just need a coach’s motivating words to get yourself in gear. Read more

10 years ago Christina Bognet, founder and CEO of PlateJoy, lost 50 pounds. Learn about her experience trying to keep it off and manage her weight and health goals. Read more

If you’ve ever binged on a box of cookies or a big bag of Halloween candy, you already know that our off-switch for sweet things is particularly weak. Turns out there’s a biological reason behind our binging: To our cave people ancestors, sugar indicated high-nutrient, high-energy foods, providing easy-to-use energy to speed up our flight from a lynx or prolong our hours of hunting and gathering.   Read more

Mom eats fish. Dad eats red meat. Kelly will eat dairy and eggs, but no meat or fish. Ryan is vegan. Jasper eats everything. Read more

Between parties, costume parades and a night of trick-or-treating, a sugar overload seems almost inevitable around Halloween. While your kids may welcome the excuse to go treat-crazy for a couple of weeks, if you’re considering the impact of your diet on your health, it’s a great time to have a chat about sugar, its effects and how we can indulge without making ourselves unwell. Read more

While eggs are a delicious source of protein, B Vitamins and filling fat, it’s easy to grow tired of them when your keto plan seems to revolve around eating them every morning (and sometimes every evening). Read more

Fitness trackers can help you track and achieve your health goals. Read more about the benefits of fitness trackers. Read more

There is scientific evidence showing meditation has positive effects on your brain and body. Read more about the benefits of meditation today! Read more

According to the US Department of Health, added sugars make up about 13% of the average American’s diet each day. This works out to about 270 calories, or roughly half a meal of added sugar alone! Read more

We’ve all been there: we have every intention of getting up early to go to the gym, but a late night gets in the way. Those lunchtime plans to hit the gym are swallowed up by a conference call that goes too long. And after work? Forget it. You’re exhausted: a workout sounds nearly impossible. Read more

Sleep is critical to your overall health. Learn how not getting enough sleep can affect your health. Read more

Our guest post today is from Havenly, which pairs you with interior designers and decorators that match your unique space + style. Read on for ways to create your own summer outdoor kitchen!  Read more

The votes are in: We're excited to announce the winners of this year's PlateJoy summer recipe contest! Read more

Eating out while on the Whole30 diet is possible! Read our tips and hacks on how to dine out while on Whole30. Read more

Cutting down on sugar consumption can be difficult, especially when eating out. Read our helpful no-sugar restaurant meal hacks and tips! Read more

You’ve made the swap to a ketogenic diet. You’ve upped your intake of high-fat, high-protein options and swapped out carbohydrates and starches for tons of low-carb, nutrient-dense veggies. You’re a pro at making keto work at home, but what about out in the world? Read more

Eating out on a Low FODMAP diet can feel like you're navigating an invisible maze. FODMAP-containing foods are those which are made up of molecules of saccharides, a type of sugar, and are in many of the foods we eat. These sugars can be poorly digested and can contribute to symptoms of IBS. If you have a lactose intolerance or find yourself bloated and uncomfortable after you eat stone fruit, you may have trouble with FODMAPS. Read more

The number of companies offering to measure, pack and ship pre-made meal kits to your home seems to grow every week. Meal kits deliver a box of ingredients to your door, that typically make three dinners for two, for around $10/meal.  Read more

If you’re having digestive trouble (like bloating, constipation and abdominal pain), you might have considered a low-FODMAP diet. So it can be a bit confusing to hear that one of the reasons to try reintroducing FODMAPS is to improve digestion. Read more

An estimated 15 million people live with food allergies in the US—that’s 15 million people who are hyper-conscious of what comes into their mouths (and what has come in contact with that food before they eat it). Read more

Ah, spring—finally time for sun, blue sky and ... superfoods? Read more

Intermittent fasting limits how much and when you eat. Learn more about intermittent fasting and the science behind it. Read more

At some point or another, most kids are picky. They are looking to assert some control in their tiny world where the big people put them in car seats, choose their clothes and create their schedule. Read more

Knowing what’s going into your body and reading ingredient labels are always good ideas, particularly if you have a food allergy or intolerance. If you’re one of the 45 million people who are sensitive to carbohydrates, being aware of what’s in your food can mean the difference between a happy eating experience and digestive chaos. Read more

If you suffer from some post-meal tummy trouble (bloating, constipation, gas or abdominal pain) after eating a plant-heavy meal, a Low FODMAP diet plan might be the solution. Hold on, you say. What’s a FODMAP? FODMAP is an acronym for the group of saccharide-containing molecules that can be poorly digested. The acronym stands for Fermentable Oligosaccharides (fructans, galacto oligosaccharides), Disaccharides (lactose), Monosaccharides (fructose) and Polyols (artificial sweeteners). Read more

Stay on track with your weight loss journey with these simple and motivating tips! Learn how to stay committed to your health goals. Read more

At the end of the Whole30 protocol, you might know that there is a period of reintroduction. (In fact, you may have been looking forward to it since you began Whole30!) You’ve spent a significant amount of time avoiding sugar, dairy, grains, legumes, alcohol and processed foods: surely the reintroduction will be the best part. Read more

You’ve crafted a beautiful meal packed with delicious ingredients. You’ve plated, served and enjoyed your creation. You feel satisfied and – admittedly – quite proud of yourself. Read more

PlateJoy founder Christina Bognet caught up with Dr. Champ to ask some of PlateJoy customers' most common questions about the ketogenic diet, which has gained popularity this year for weight loss, maintenance and cancer care. Read more

Eating with the seasons is not only great for your body and the planet; it’s also a terrific tool for the budget-conscious home cook. If you’re looking for some seasonal cooking inspiration—and happen to live in the US, Canada or elsewhere in the Northern Hemisphere—here’s a little peek at what is in season in October. Read more

The human body is a pretty amazing thing: It naturally produces many of the proteins we need to form the tissues that keep us thriving – so why do we need to worry about how to eat enough protein? Read more

Learn about eating for athletic performance from renowned chef, Anja Lee. She discusses the types of food you need to eat to improve your performace, as well as tips to make you feel and compete better. Read more

Sodium is found in nearly every food we consume. It’s naturally occurring in many plants and is added to nearly every packaged or processed food as a preservative or flavor enhancer. Read more

Healthy eating can be infinitely harder when the people around you aren’t in a similar mindset. It’s much harder to say no to the cookies in the kitchen – even if you don’t really want them – when everyone around you is partaking. Read more

Eating in line with the seasons is not only great for your body and the planet, it’s also a terrific tool for the budget-conscious home cook. If you’re looking for some seasonal cooking inspiration—and happen to live in the US, Canada or elsewhere in the Northern Hemisphere—here’s a little peek at what is in season in July. Read more

Not one diet works for everyone. Our nutritional needs differ based on our genetics, our environment, our lifestyle, the demands of our jobs and hobbies, our age and other underlying health concerns. Read more

If you’ve spent much time around anyone following an Atkins plan or in strict Paleo circles, you may have heard the terms ‘ketosis’ or ‘ketogenic’. These terms refer - broadly - to a metabolism fueled by fat, as opposed to one fueled by glucose from carbohydrates. Read more

Learn the essential tips needed to start a healthy vegetarian diet. We go over how much protein you need on a vegetarian diet, what type of foods you should eat, and how to truely enjoy the food you eat on a plant-based diet. Read more

A pregnant body needs more of everything: more rest, more hydration, more nutrients and more calories. When it comes to food, every woman’s body responds to pregnancy differently; while some experience intense cravings from the beginning, others experience marked changes in taste preferences, thirst and frequency of meals. Read more

Looking for some seasonal cooking inspiration? If you’re in the US, Canada or elsewhere in the Northern Hemisphere, here's our snapshot of what is in season in January! Read more

Have you met the next big superfood? Chia seeds are slated to hit $1 billion in sales in the next 5 years ... but when you first hear the name, your first thought might be "chia pet" rather than "chow down." Read more

What's the best way to refuel after a workout? Nutritionist Esther Blum has has helped her clients get gorgeous and strong by reinstating the simple, high-protein, low-carb diet that our bodies naturally crave. Now meals from her book Cave Women Don't Get Fat are available on PlateJoy, from protein-packed breakfasts to healthy Paleo snacks to fuel an active lifestyle throughout the day.  Read more

After a lifetime of yo-yo dieting and seeing food as the enemy, Melissa found the Paleo diet in 2009 and has been happily following it ever since. Her blog, The Clothes Make the Girl, chronicles her triumphs and failures in the gym, in everyday life ... and my favorites, in the kitchen. Read more

Thinking about trying the Paleo Diet? Learn about this low carbohydrate meal plan that is high in protein and healthy fats. Read more

Do you spend most of your day sitting at a desk? Learn about easy ways to stay active at work, and keep your body active without the use of a standing desk. Read more