🍝 Lunch or Dinner for a Better You! Key Ingredients: Ground Beef, Squash, Zucchini Noodles, Tomato Sauce

When you’re focused on eating well—whether for energy, gut health, or a leaner lifestyle—simple, whole foods can go a long way. You don’t need complicated recipes or pricey groceries to make a meal that checks all the boxes: tasty, filling, and supportive of your goals.

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🍽️ What’s on the Plate (and Why It Works)

🥩 Lean Ground Beef (3 oz = ~220 calories)
Macros: 22g protein | 15g fat | 0g carbs
Price: ~$1.25–$1.75 per serving
Why It’s Good for You:
Ground beef is loaded with bioavailable iron, B12, and high-quality protein—making it ideal for energy, recovery, and muscle maintenance. Choosing lean cuts (90% or higher) reduces saturated fat while still offering satiety and great flavor.
Sourcing Tip: Look for grass-fed, organic, or locally raised options for the cleanest protein.

🥒 Zucchini Noodles (1 cup cooked = 20 calories)
Macros: 1g protein | 0g fat | 4g carbs (1g fiber)
Price: ~$0.75 per zucchini
Why It’s Good for You:
A favorite low-carb pasta swap, zucchini noodles bring volume without the crash. They’re rich in vitamin C, potassium, and hydration-supporting electrolytes.
Pro Tip: Use a spiralizer or vegetable peeler, or grab pre-spiralized options to save time.

🍅 Tomato Sauce (½ cup = 60 calories)
Macros: 2g protein | 2g fat | 10g carbs (2g fiber)
Price: ~$0.50–$0.80 per serving
Why It’s Good for You:
Tomatoes are a top source of lycopene, a powerful antioxidant that supports heart health and may reduce skin inflammation. Choosing a sauce with no added sugar helps minimize blood sugar spikes.
Look for: Simple ingredient lists—think crushed tomatoes, garlic, olive oil, and herbs.

🎃 Oven-Roasted Yellow Squash (½ cup = 25 calories)
Macros: 1g protein | 0g fat | 5g carbs (1g fiber)
Price: ~$0.60–$0.90 per squash
Why It’s Good for You:
Yellow squash adds a slightly sweet flavor and extra fiber, supporting digestion and skin renewal thanks to its vitamin A and manganese content.
Prep Methods:

• Halved (Lengthwise): Great for a hearty side—roast cut-side down for caramelized edges.
• Cut into Circles (½-inch rounds): Perfect for mixing with other veggies or layering under sauce.

Roasting Instructions:
Toss squash with 1 tsp olive oil per squash, season (see below), and roast at 400°F for 25–30 minutes until golden and tender.

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🧂 Healthy Seasonings: Add Flavor Without the Bloat

Skip heavy sauces or salty seasoning packets—use these clean, anti-inflammatory ingredients to build flavor while keeping your gut and skin happy:

• Garlic Powder – ¼ tsp per serving
• Smoked Paprika – ¼ tsp per serving
• Black Pepper – to taste
• Sea Salt – ⅛ tsp or less
• Dried Oregano or Basil – ¼ tsp
• Red Pepper Flakes (optional) – pinch

Use seasonings when roasting vegetables, browning beef, or stirring into sauce for a flavor boost.

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💡 My Typical Plate

My go-to combo looks like this:
🥩 6 oz lean ground beef (2 servings)
🥒 2 cups zucchini noodles
🎃 1 cup oven-roasted yellow squash
🍅 ½ cup no-sugar-added tomato sauce

🍴 Total Macros & Calories:
Calories: ~570
Protein: ~45g
Fat: ~28g
Carbs: ~19g
Fiber: ~5g

This plate is energizing without being heavy, loaded with clean protein, and packed with fiber and micronutrients to support digestion, focus, and skin health. It’s become a staple in my routine—especially after workouts or when I need a satisfying, nutrient-dense reset.

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⚖️ Adjust to Fit Your Goals

Want to lighten it up? Use 3 oz of beef and load up on the veggies. Need more fuel? Add 1–2 tbsp of olive oil or a sprinkle of shredded parmesan for extra calories and richness. This meal is easy to scale based on your activity level.

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🛒 What I Use (And Recommend)

I’ll be linking the actual products I use—clean-label sauces, veggie spiralizers, meal prep containers, and grass-fed beef sources.

Affiliate Disclosure: Some links in this post are affiliate links, which means I may earn a small commission at no cost to you. It helps support this blog and allows me to keep sharing honest tips. Thank you!

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Final Thoughts

Healthy eating doesn’t have to mean plain or boring. Meals like this one—balanced, flavorful, and easy to prep—can help you feel better every day. Whether you’re aiming for more energy, clearer skin, or just fewer cravings, small, consistent choices like this add up. Let your food nourish you, one simple plate at a time.