Low Carb Tortilla: These have modified wheat starches to boost the fiber content of each tortilla and keep them lower in net carbs than regular tortillas. These are also boosted with wheat gluten to increase the protein content as well.
Substitutes: Low carb flatbread
Serving size - 1 tortilla
Low-Sodium Tomato Sauce:
Serving size - 2 tbsp
Ground Chicken: Has more protein per serving than some of the leanest ground beefs making this a good choice to add to your rotation of meats. This is also a good source of multiple B vitamins.
Substitutes: Ground beef, ground turkey.
Serving size - 3 oz
Fat-Free Mozzarella Cheese: This is 90% protein by calories, making this an excellent boost to protein in any recipe. It is also high in calcium. Those with hypertension may want to limit however, as this is a high sodium food.
Substitutes: Nutritional yeast.
Serving size - 2 oz
Green Pepper: Adds a delicious flavor, but more importantly peppers add fiber, vitamin C, and a trivial amount of water.
Substitutes: Any other pepper.
Serving size - 1/8 cup
Onion: Adds a delicious flavor, and is very low calorie.
Substitutes: Any other onion.
Serving size - 1/8 cup
Calories: 340
Macronutrients: 45g protein, 8g net carbs, 13g fat
Fiber: 18g
Sodium: 1068mg
Power Nutrients of this Meal
Fiber: Aids with digestion/constipation, helps to regulate blood sugar by preventing large spikes, will keep you full longer after eating, and soluble fiber, found in oats, can even reduce LDL cholesterol levels.
Protein: The building blocks of our bodies. Protein has the ability to satiate you longer, making it important to get adequate amounts of protein at each meal. Protein is also important for muscle building and muscle retention, especially while in a calorie deficit.
Calcium: Essential for building strong bones and teeth, and it always plays a role in contracting muscles. This recipe is full of calcium and will help you to easily hit your Recommended Dietary Allowance for the day.