By Ashleigh Kidd, RD, LDN | May 2023
Taco Tuesday might roll off the tongue nicely, but let’s be real, tacos are a solid option any day of the week. If you’ve found yourself asking “Can I still include my beloved taco night during Challenge?” The answer is OF COURSE!
Before we get into the details of the ultimate taco night, here’s a friendly reminder from your F45 Dietitian that you can in fact enjoy all foods and still support your training goals and overall health. It’s true that some foods are more nutrient dense than others and we want to prioritize those foods, but it doesn’t mean you need to completely cut out less nutrient dense foods. In fact, eliminating foods can increase the desire for those foods and may eventually lead to increased consumption and/or binging of that food. Bringing balance and mindfulness to your meals, assessing your hunger, and tuning in to how certain foods make you feel can go a long way. You can learn more about this here.
Ok let’s get to the perfect taco night:
Tacos are pretty foolproof and come out yummy regardless of the recipe; BUT here are some tips on how to level up your taco game to increase satiety, satisfaction, and bring some balanced nutrition. The key is to include protein, fat, carbohydrates, color, and satisfaction! Let’s break that down:
Step 1: Choose your vessel (typically where you’ll get your carbohydrates):
- Corn or flour tortillas
- Whole wheat tortillas (a bit more fiber and protein here)
- Lettuce wraps (be sure to add in carbs later if you choose this option!)
Step 2: Choose your protein:
- Shredded chicken breast or pork loin
- Lean ground beef
- Baked tofu
- Ground turkey
- Shrimp or fish (i.e. Mahi)
- Black beans or pinto beans (hello extra fiber!)
Step 3: Time to add some color (aka veggies). Load up on your favorites, here are a few of ours:
- Sauteed peppers
- Red onion
- Shredded lettuce
- Tomato
- Red cabbage
- Corn
Step 4: Let’s add in some fat:
- Avocado
- Cotija cheese or shredded cheddar
- Whole milk greek yogurt (adds in some extra protein too!) or sour cream
Step 5: Let’s check in with the satisfaction factor! you have a balanced meal, but this is where we can add those yummy details that bring it all together:
- Cilantro
- Jalapenos
- Lime
- Chimichurri sauce
- Hot sauce
- Sliced radish
Step 6: Cook, prep, assemble, and enjoy!
Here’s a recipe to try out on your next taco night:
Flathead Tacos With Rainbow Slaw
You can find other delicious recipes in the F45 Recipe Library, and learn more about bringing nutrition and balance to your plates here.
