This month, iFit Nutrition is challenging you to take your planning, cooking, and organizing skills to the next level by mastering the art of meal prep! To take part, all you need to do is meal prep four breakfasts or lunches each week throughout April. Whether you’re an avid meal prepper or someone who figures out dinner at 5 p.m., there’s something for everyone to gain with the #MasterMealPrep Challenge. Meal prepping can help you finetune your nutrition, stay on track toward your goals, reduce your food waste, and save money! Plus, it’s a great way to improve your kitchen skills and learn new recipes. This month’s challenge focuses on meal prepping breakfasts and lunches for a few reasons. For one, most people skip or skimp on their breakfast. That mid-morning hunger may bring you to a drive-thru line where you’re more likely to order a muffin or sugar-filled coffee. While these menu items are perfectly fine on occasion, they can leave you feeling unenergized and unsatisfied for the day ahead. A well-balanced breakfast will give you the fuel you need to tackle your to-do list! Similarly, last-minute lunch outings often lead to unplanned expenses and unbalanced choices. Having your lunch ready before you leave the house can help you stay aligned with your nutritional goals and limit extraneous spending. In fact, a 2018 USDA study revealed that over a third of our food budget is spent dining out. Planning and preparing your lunches ahead of time will help you put your budget to better use. To help you with this month’s Challenge, we’ve compiled a list of meal prep-friendly breakfast and lunch recipes. Healthy breakfast recipes: Freeze, then microwave on mornings you need a quick breakfast. Add milk, then reheat in the morning. Don’t add the egg until the day you make it. Freeze, then microwave on mornings you need a quick breakfast. Add to Greek yogurt. Freeze, then microwave on mornings you need a quick breakfast. Freeze, then microwave on mornings you need a quick breakfast. Healthy lunch recipes: Keep the sauce on the side. Don’t add avocado or salsa until you eat it. Pick a recipe that speaks to you, adjust the number of servings as needed, then add the ingredients to this week’s grocery shopping list. It may also be helpful to set time aside on your calendar for meal prepping. When you’re ready to prep, throw on your favorite podcast or playlist and get cooking! Keep up to date with monthly Nutritional Challenges by following @iFitNutritionOfficial on Facebook and Instagram.

Protein is a vital nutrient. It builds and maintains muscle, assists with appetite control, and does so much more to help you thrive. You may have heard that protein makes up the building blocks of your body, and it’s true! You need it for your muscles, tissues, bones, hormones, and enzymes. When it comes to protein, you'll probably hear conflicting opinions on how much you need. Some people think Americans get too much protein, while others think Americans don’t get enough. The real answer is that it depends on your goals! Most of us get enough to maintain bodily functions, but you might not be getting enough protein to reach your fitness goals. Timing is an essential part of optimizing your protein consumption. It’s important to spread your protein intake throughout the day. Traditionally, we eat a predominantly carb-based breakfast (muffin and coffee, anyone?) and lunch. When dinner rolls around, we enjoy something like a 12-ounce steak, baked potato, broccoli, and a glass of milk, packing on a whopping 94 grams of protein! The problem isn’t the total amount of protein—it’s that we aren’t getting enough protein throughout the day to reap all of its benefits. Compared to other macronutrients, protein requires more energy to break down and takes longer for you to digest. This means that more protein can help to manage your appetite. It also slows carb digestion and absorption, helping to regulate your blood sugar levels. Protein will even give your metabolism a little boost! And of course, it’s a great companion to strength training, as it supports muscle growth and protects against muscle breakdown. With all that protein does for your body, there’s no question that it should be a part of your morning routine! Starting the day with this nutrient will refuel your muscles after an overnight fast and curb your hunger to keep you from gravitating toward sugar-filled energy. To help you get enough protein in the morning, your goal is to eat at least 20 grams with breakfast. Take part in the #BoostYourBreakfast challenge by hitting this protein target each day this month. To make this challenge a little easier, we have compiled a list of protein-packed recipes that will start your day off right! Recipes with 20–30 grams of protein: Asparagus Tarragon FrittataBalsamic Sunnyside Toast + Greek yogurtBreakfast Scramble Salad + milk or milk alternativeBrussels Sprouts Sweet Potato Breakfast Hash + extra eggFrozen Breakfast SandwichGreen Protein Smoothie + whole-wheat breadMonkey Wrap + Greek yogurtOmelette Cups + glass of milkProtein Pancakes + peanut butterPulled Pork Breakfast SkilletSpinach Breakfast Burritos (2)Veggie Scramble + slice of whole-grain toast

When it comes to protein, there are differing opinions on how much the average person needs to consume each day. While some people think Americans get too much protein, others believe Americans aren’t getting enough. The fact is, it depends on your goals! Most of us get enough protein to maintain our bodily functions, but it’s possible you may not be consuming enough to reach your fitness goals. A key component of protein consumption is your timing. It is important to spread protein consumption throughout the day. It is common to have a predominantly carb-based breakfast (muffin and coffee anyone?) and lunch, then eat something like a 12-ounce steak, baked potato, broccoli, and a glass of milk for dinner. That is a whopping 94 grams of protein! The problem, then, isn’t likely your total protein consumption. For many of us, we aren’t getting enough protein throughout the day to reap all of its benefits. Protein requires more energy for digestion, because it takes longer to digest. This means that more protein can help with appetite control, regulate blood sugar levels (as it slows down carb digestion and absorption), and will slightly increase your metabolism. Protein also helps build your muscles and protects against muscle breakdown when it’s combined with strength training. It’s important to start the day with adequate protein. This will help refuel your muscles after your overnight fast. It will also curb your hunger to prevent you from gravitating toward sugar-filled energy in the morning (like baked goods and sugary drinks). To help you get adequate protein for breakfast, your goal is to eat at least 20 grams in the morning. iFit Nutrition Protein powder is a great addition to your morning to help you reach your protein goals. Drink it on the side with your morning muffin, or use it in a breakfast recipe. Below are a few of our favorite high protein breakfast recipes to keep you full, fueled, satisfied, and ready to take on your day! Baked Blueberry French Toast Chocolate Protein Smoothie Protein Pancakes Thin Mint Protein Shake Double Chocolate Protein Waffles

It’s mealtime. Your fridge is looking scarce, but there’s no time to go to the store. So you head to the pantry, scan your shelves of random ingredients, and begin formulating what you can quickly throw together. (Or maybe you’re just looking with a blank stare. That’s okay, too.) Does this situation sound familiar? If so, then this article is for you! We’ve compiled a list of our taste panel-approved recipes for breakfast, lunch, and dinner. Made with staples you likely have on hand, these recipes are great for days when you’re running low on time or your usual grocery items. Breakfast Out of cereal? Make a big batch of Muesli for easy breakfasts. (You can sub in whatever dried fruits or nuts you have, then mix it with yogurt, milk, or kefir!) Make a hearty Breakfast Quesadilla. Break out the bacon with this Sweet Potato and Bacon Skillet. Use any dried fruit you have to make these Fruit and Spice Muffins. Try a versatile and easy Refrigerator Oatmeal. Lunch With only five ingredients, these Creamy Chicken Taquitos are insanely good. Pair this Creamy Tomato Soup with grilled cheese for a classic lunch. Keep it simple with Where's The Bacon Quesadillas. Out of bread? Use pancake mix and create Pulled Pork Waffle Sandwiches. Want a healthier chicken nugget? Try these Baked Chicken Dippers. Get creative with these Pizza Wraps. Involve the kids and make Baked Corn Dogs. This Mac ‘n Cheese with Peas is the perfect comfort food. Throw this Honey Mustard Chicken on salad, rice, quinoa, or whatever you have. Sick of pasta and spaghetti sauce? Switch it up with Curried Tomato Pasta. Dinner A family favorite: Creamy Chicken Enchiladas. The Easy Chicken Parmesan Bake is the easiest Italian dish you will ever make. Just open some cans with this Slow Cooker Enchilada Soup. You might not have zucchini, but if you have potatoes and onions in the pantry and salmon in the freezer, this Norwegian Sheet Pan Salmon is a great option. Skip the pepper if you don’t have it, but the rest is likely in your pantry for this Instant Pot Quinoa Burrito Bowl. Swap fresh tomatoes for canned and make this crowd-favorite Vegan Chipotle Chili. Missing your favorite Indian restaurant? Try this Red Lentil Dhal. Use frozen broccoli and make Slow Cooker Beef and Broccoli. If you don’t have it, skip the kale, but still make this African Peanut Soup. Frozen veggies for the win! Try this Slow Cooker Teriyaki Chicken. If you have frozen broccoli or any other veggie, try making Honey Sriracha Chicken Rice Bowls. Snacks/Treats Apple Pizzas are a fun snack for kids. No marshmallows? Try these Peanut Butter Rice Crispy Treats. Craving something sweet? Try these Dark Chocolate Fruit Bites. Have protein powder? Try Protein Power Balls. And then make Chocolate Peanut Butter Protein Cups. Looking to boost your protein intake? Our new iFit Nutrition protein powders are a great way to do that and they taste delicious in just about any recipe! Also, if you’re sick of cooking, check out our line of delicious and filling meal replacements in the iFit Shop!

The big day The wedding is approaching, and if you are like many brides, grooms, or other wedding party members, you might be thinking that you need to do a quick cleanse, diet, or skip a few meals to look your best on the big day. I get the pressure...I made this mistake and ended up almost passing out during my bridal photo shoot! I look back on those pictures of a light-headed me and wish I wouldn’t have given into the pressure. The fact of the matter is that you don’t have to look a certain way to have a beautiful wedding, and doing a cleanse or skipping meals is just going to make it harder to complete your to-do list and be present in this amazing celebration. Before you close this and go look for an anti-bloat diet or wedding cleanse, there are a few things that you can do from a nutrition standpoint to feel your best! This guide is all about fueling your body with wholesome food, so you feel energized. Skipping your meals or living on juice for a week isn’t going to give you the energy and help you feel good as you prepare for the big day. But living on Diet Coke and wedding cake samples isn’t what you need, either. Here is a healthy, balanced guide to help you look and feel your healthiest! Download the guide

From a simple breakfast to multiple dinner options, here are our best recipes for camping, backpacking, and the great outdoors. A little prep at home can save you time and hassle at your campsite. Plus, you know we're always going to make things a little healthier for you! ------------ Strawberry Scones Kodiak pancake mix has whole grains and extra protein. With a little added fruit and sugar, we turned it into sweet, warm scones that are perfect for the great outdoors! Ingredients 1 cup protein Kodiak pancake mix ½ cup dried strawberries ¼ cup powdered sugar ½ cup water Directions At home, pack pancake mix, strawberries, and sugar in a ziplock bag. At camp, stir together the dry mix and water. Divide batter into fourths, then place all 4 scones on a hot pan. Cover. Cook until bottoms are golden brown, then flip. Cook until golden brown on both sides and done in the middle. Enjoy warm or cold. ------------ Chicken & Couscous Couscous is a great carb source for backpacking, because it is light and requires minimal cooking. Look for whole wheat versions for added fiber. You can enjoy this flavored with ranch or honey mustard! Ingredients ½ cup whole wheat couscous ¼ teaspoon onion powder ¼ cup sun-dried tomatoes ¼ cup dehydrated peas 2 Tablespoons pine nuts 1½ ounces ranch dressing or honey mustard (1 individual cup) 3 ounces cooked chicken in foil-lined packet Directions Place all the ingredients in a resealable bag, keeping the ranch and chicken in their packages. On the trail, remove chicken and dressing and set aside. Add 1 cup of boiling water to the ziplock bag and mix. Set aside for 5 minutes. Fluff with a fork and add chicken and sauce to the bag. Mix well and enjoy! ------------ Mushroom Spaghetti This vegetarian pasta is a great backpacking option. You can also add chicken for extra protein. I like to use little packages of marinara from the deli, but you can take your favorite variety in a small bottle, like a travel shampoo bottle. Ingredients 4 ounces whole wheat spaghetti noodles ½ cup freeze-dried mushrooms 2 Tablespoons pine nuts ¼ teaspoon dried oregano ½ teaspoon dried basil ½ teaspoon powdered garlic 3 ounces single-serve cups marinara sauce Directions At home, in a plastic bag, add your noodles (break into thirds for easy packing). Add the mushrooms, pine nuts, oregano, basil, garlic, and marinara. Keep the marinara in its package. At camp, bring 2 cups of water to a boil. Add all the ingredients (other than the marinara sauce) and cook until almost all of the water is absorbed. Add marinara and mix well. Enjoy warm, out of the bag for easy cleanup! ------------ Peanut Noodles This is an easy meal for the trail with an Asian flare. Warm, rich, carbs are the perfect way to refuel after a long day of hiking. Ingredients 4 ounces whole wheat spaghetti noodles 1½ ounces single-serve cups of peanut butter 1 Tablespoon soy sauce (1 to-go packet) ¼ teaspoon crushed red pepper flakes ¼ cup roasted peanuts Directions At home, place noodles in a resealable bag (break into thirds for easy packing). Add the peanut butter, soy sauce, red pepper flakes, and peanuts. At camp, bring 2 cups of water to a boil. Add noodles and cook until almost all the water is absorbed. Add remaining ingredients and mix until smooth. Makes 1–2 servings. Enjoy warm. ------------ Rice & Beans Wrap This filling dish is full of healthy carbs to refuel those muscles after a day hiking. This is great on it’s own, but feel free to add chicken or wrap it in a tortilla for a little something extra. Ingredients 1 cup brown rice (look for a quick cooking variety) 1 (15 ounce) package refried black beans* ¼ teaspoon powdered garlic ¼ teaspoon salt ¼ teaspoon cumin 1 whole wheat tortilla Directions At home, add spices to the brown rice and store in a resealable bag. On the trail, dump everything into a pot with 1½ cups water. Bring to a boil and simmer, stirring constantly until thickened and rice is cooked—usually about 10 minutes, depending on the kind of quick cooking rice you choose. Wrap in a tortilla and enjoy! ------------ Salmon Lemon Couscous You can prep this quick, high-protein salad before you head into the great outdoors. It can be made while you’re hiking or camping, with either hot or cold water. Ingredients ⅓ cup couscous ¼ cup pine nuts ¼ cup peas ¾ teaspoon lemon pepper 3 ounces cooked salmon in foil-lined packet ⅓ cup water (cold or hot) Directions Place the couscous, pine nuts, and lemon pepper in a pint-sized, resealable bag, leaving the salmon in its pouch. When you’re ready to eat it, remove the salmon packet. Heat the water, if desired, then add to the sandwich bag. Seal, then set aside for 10 minutes. Fluff up with a fork, stir in the salmon, and enjoy!

The holidays have come and gone, and between the Christmas cookies and New Year's champagne, you've likely indulged in some tasty treats over the last few months. Well, 2019 has arrived, which means it's time to clean up our eating habits. We know how stressful and overwhelming meal planning and meal prep can be, so we've called upon our tried-and-true iFit dietitians to do the hard work for you! To get you started, they've put together a 14-day meal plan that's filled with delicious recipes. With our meal plan, each day's worth of food will land you at about 1,500 calories with lots of protein and fiber, so you will feel satisfied and satiated (and not hangry...we promise!) Even better, these recipes are all jam-packed with vitamins, nutrients, and a lot of delicious flavor. At iFit, we strongly believe that healthy eating does not have to mean bland and boring, so we promise that no limp broccoli or flavorless chicken breast will make an appearance in this guide! What you'll be getting is two weeks of balanced recipes that focus on whole foods, including fruits, vegetables, whole grains, and lean proteins. We also included a weekly menu (with snacks), shopping lists, and recipes to make following this guide simple and easy. Our dietitians are also moms and know how important it is to eat together as a family. We don't want our clients making two dinners every night, so the recipes are family friendly. With items like Slow Cooker Beef and Broccoli, your family will be eating healthier and loving every bite. While this is a 2-week guide, we don't expect these recipes or this way of eating to be short lived. This is to help you practice meal prepping, balancing your meals, and making healthy snacking choices. You will also notice that we often use dinner leftovers as lunch the next day. This is a great practice to avoid food waste, money waste, and too much time in the kitchen—win, win, win! Whether you're a novice or an experienced cook, these recipes are easy to follow, healthy, delicious, and will be great additions to your recipe box. (Click image to download) Enjoy and happy cooking!

At the risk of sounding cliché, it’s that time of year again...Happy New Year! For most of us, this means celebrating new beginnings as we create lists, goals, and resolutions to make this New Year the best one yet. In light of making improvements to our lives, let’s try something a little bit different this year. Whether you want to lose weight, exercise more, sleep better, be more active, or anything that might lead you to a healthier you, it’s important to focus on the steps you’ll take to get there. Instead of setting yourself up with one drastic, life-changing goal, figure out smaller milestones that will help you stay consistent throughout the year. A healthier diet plays a crucial role in feeling better and looking better! Contrary to popular belief, having a healthier diet does not mean eating only tasteless vegetables in the smallest of portions, nor does it require you to slave away for hours in the kitchen. Having a healthier diet can be simple, quick, and delicious! Our pro tip: start by replacing one of your daily meals with one healthier recipe. Need ideas? Check out this list of our dietitian-recommended recipes for 2019! For breakfast: Soy Berry Smoothie: This smoothie is great for any diet. It’s creamy, light, and loaded with 14 grams of plant-based protein...but all you’ll taste is sweet fruit! Refrigerator Oatmeal: This is a high-fiber breakfast that’s great when you’re on the go. The best part is...no cooking required! It’s the ultimate lazy breakfast. Brussels Sprouts Sweet Potato Hash : This recipe is full of rich, hearty flavors—perfect to start or end a cold, winter day. For lunch: Chicken Lettuce Wraps: This recipe extends the filling with bright, colorful vegetables that add bulk, beauty, and nutrition, without adding many calories. Baked Sweet Potato Recipe: Power Bowl: This vegan dish has a good amount of protein and fiber that’ll keep you satisfied, so try a meatless night and give this dish a try! Classic Chicken Balsamic Salad: This chicken dish is an amazing, savory classic! Our creamy balsamic dressing brings it all together, and you don’t have to worry—our dressing is lower in calories and fat than traditional dressings. For dinner: Shrimp Scampi with Zoodles: Traditionally, shrimp scampi has a rich, buttery sauce that’s served over noodles. It’s a delicious dish, but loaded with calories, so we decided to make a lower-calorie dish. Instant Pot Honey Mustard Chicken: This Honey Mustard Chicken is a delicious, versatile recipe for the instant pot. In just 15 minutes, you can have shreddable chicken that’s perfect for a salad, rice, sandwich, or anything you might think of. Vegan Chipotle Chili: This spicy chili has just the right amount of heat, but don’t skip the avocado to help balance out the spice with cool creaminess. These delicious recipes are just a few to get you started. Looking for more? Choose from hundreds of delectable ideas on our blog! For other New Year’s tips, be sure to check out our compatible articles: “New Year, New Sleep,” “New Year, New Activity,” and “New Year, New Exercise.”

Ingredients ½ tablespoon olive oil 1 cup sweet potato, cubed ¼ teaspoon garlic ¼ teaspoon pepper 2 cups baby arugula ¼ cup artichoke hearts, roughly chopped 2 tablespoons crumbled feta 5 Kalamata olives, chopped 2 tablespoons sun-dried tomatoes, roughly chopped 1 tablespoon capers 1 tablespoon lemon thyme, chopped 1 egg Directions In a small pan, heat up the olive oil, then pan fry the sweet potato for about 5–10 minutes until brown and soft. Season with garlic, salt, and pepper. To assemble the bowl, top the arugula with sweet potatoes, artichoke hearts, feta, olives, sun-dried tomatoes, capers, and lemon thyme. Top everything with the egg, cooked to your liking. Serve immediately. NUTRITIONAL INFO PER SERVING Calories 430 (210 from fat) Total fat 24g Saturated fat 4g Cholesterol 225mg Sodium 1090mg Carbohydrate 43g (10g dietary fiber, 10g sugar) Protein 13g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.