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High-Protein Mahi-Mahi Tacos

Tacos don’t have to be a “cheat meal.” With the right ingredients, they can be one of the most nutrient-dense meals on your plate, high in protein, fiber, and loaded with vitamins that actually support recovery, energy, and long-term health.

Here’s my spin on fish tacos, made with homemade masa harina tortillas, fresh salsa, lentils for fiber, and a surprising twist: smashed acorn squash in place of guacamole.

🌮 The Recipe

Ingredients (serves 4):

• 1 lb mahi-mahi (seasoned lightly with salt, pepper, lime juice)

• 1 cup cooked lentils (or beans of choice)

• 1 acorn squash, roasted and mashed

• 1 tsp cinnamon

• 1 tsp chili powder

• ½ tsp cumin

• ½ tsp smoked paprika

• 1 tsp sea salt

• 1 cup fresh salsa (tomato, onion, cilantro, lime)

• Homemade tortillas: 2 cups Bob’s Red Mill masa harina, 1 ½ cups warm water, pinch of salt

🥗 Directions

1. Roast the acorn squash until tender, scoop out the flesh, and mash with spices.

2. Mix masa harina with warm water and salt, press into tortillas, and cook on a hot skillet.

3. Sear mahi-mahi in a pan until flaky.

4. Assemble tacos with tortilla, lentils, fish, salsa, and a spoonful of smashed acorn squash.

💪 Why This Meal Works for You

• Mahi-mahi: A lean protein source that supports muscle repair and provides omega-3s for heart and brain health.

• Lentils: Add fiber and plant protein to stabilize blood sugar and keep you full.

• Masa harina tortillas: Whole-food carbs that give energy without the additives of store-bought wraps.

• Acorn squash: Packed with vitamins A and C, potassium, and fiber, plus the spices support digestion and anti-inflammatory pathways.

• Fresh salsa: Adds antioxidants, flavor, and freshness without hidden sugar or preservatives.

This is comfort food, upgraded with intent. It tastes amazing, fuels recovery, and shows how simple swaps can turn an indulgence into a performance meal.

How to Eat with Intention

Most people eat on autopilot, grabbing what’s quick, what’s familiar, or what satisfies cravings in the moment. But when you shift to eating with intention, you stop looking at food as just calories and start using it as a tool to support energy, recovery, and long-term health.

Here are a few practical ways to eat with intention:

1. Prioritize Protein at Every Meal

Protein isn’t just about building muscle, it helps with blood sugar control, satiety, and recovery. Aim for at least 25–30 grams per meal. Start with the protein source, then build the rest of your plate around it.

2. Eat a Variety of Foods

Your body thrives on diversity. Each color of fruit or vegetable signals different phytonutrients, berries for antioxidants, greens for folate and magnesium, oranges for vitamin C, purples for anthocyanins. Mixing protein sources also ensures a broader amino acid profile.

3. Focus on Fiber

Most people miss the mark on fiber, which is critical for digestion, gut health, and satiety. Aim for 25–30 grams daily by adding legumes, vegetables, seeds, and whole grains.

4. Choose Seasonal Foods

Seasonal produce is fresher, more nutrient-dense, and often more affordable. Think strawberries in the spring, zucchini in the summer, squash in the fall, citrus in the winter. Your body benefits from this natural rotation.

5. Hydrate with Intention

Don’t just sip water randomly. A simple framework is half your bodyweight in ounces daily, more if you sweat. Add electrolytes from whole foods like bananas, potatoes, spinach, and a pinch of sea salt when needed.

6. Slow Down and Be Present

Digestion starts in the nervous system. Eating slowly, chewing thoroughly, and stepping away from distractions helps your body absorb nutrients more effectively.

Eating with intention isn’t about restriction. It’s about aligning what you eat with how you want to feel, energetic, strong, and resilient. Start small, stay consistent, and you’ll notice the difference.

My story:

My story was anything but glamorous. I grew up on Long Island, New York, in an Italian family. As you can imagine, my childhood was filled with pasta, bread, and pastries. I didn’t grow up knowing much about nutrition, nor did I have anyone to guide me. I wasn’t an athlete, and I was definitely not naturally slim. In fact, it was quite the opposite. During my teenage years, I went through an awkward phase. I naturally carried a little extra weight, which was even more noticeable on my 5'2" frame.

Being bullied in school took a toll on my self-esteem and made me feel like I wasn’t worth it. This was a difficult hurdle to overcome, but over time, working out and eating better helped me develop a healthier mindset. Eventually, I worked through the lingering effects of low self-esteem caused by years of emotional abuse.

As I got older, my weight fluctuated. By my late 30s, I hit a frustrating plateau. After years of counting calories and following restrictive diets, I realized those methods just weren’t working for me anymore. Female hormone fluctuations and the constant battle of weight gain and loss left me feeling defeated. While I never let things get out of control, the changes in how my clothes fit were noticeable—and frustrating.

That’s when I began to dig deeper into health, especially the role of gut microbes. I learned how they can influence everything from metabolism and fat storage to digestion, brain function, and immune health. I focused on eating foods that optimized my body and supported my overall health.

The result? Something incredible happened. I became more in tune with my body’s natural cues, and I got into the best shape of my life. I looked and felt better in my 30s than I ever did in my 20s.

This shift wasn’t just life-changing for me; it became the foundation of what I wanted to share with others. Over the years, I’ve helped thousands of people implement these strategies.

My mission is personal. Helping people transform their lives, enjoy food, and feel confident in their own skin is something I’m deeply passionate about. Life is too short to spend it battling diets that don’t work or feeling out of control. You deserve to feel your best while enjoying every moment.

Christina Nicci

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