Ingredients 2½ cups Kodiak superfood pancake mix 1¾ cups water 2 cups shredded pork (about 1 pound tenderloin) ½ cup barbecue sauce (I like Sweet Baby Ray’s) 2 cups arugula ¼ red onion, thinly sliced 4 small dill pickles, thinly sliced Directions Combine pancake mix and water. In a preheated waffle iron, pour about ⅓ cup batter and cook until golden brown and slightly crispy. Combine pork with barbecue sauce. Top one waffle with pork, arugula, red onion, and pickles. Top with another waffle and enjoy! NUTRITIONAL INFO PER SERVING Calories 440 (60 from fat) Total fat 6g Saturated fat 2g Cholesterol 1mg Sodium 1100mg Carbohydrate 60g (7g dietary fiber, 22g sugar) Protein 35g Kodiak superfood pancake mix is a great way to start your morning with long-lasting energy. It is packed with eight different B vitamins. Vitamin B1 plays an important role in your metabolism by helping convert nutrients into energy. Vitamin B2 acts as an antioxidant, as well as helping convert food into energy. Vitamin B3 plays a role in metabolism and DNA production and repair. Vitamin B5 is involved in hormone and cholesterol production as well as helping get energy from food. Vitamin B6 is involved in red blood cell production and amino acid metabolism. Vitamin B7 is necessary for fat and carbohydrate metabolism and helps regulates gene expression. Vitamin B9 is required for cell growth, formation of red and white blood cells, and proper cell division. Vitamin B12 is vital for neurological function, red blood cell development, and DNA production. Chia and flax are also included in the pancake mix, and are great sources of omega-3 fatty acids, fiber, and antioxidants. Arugula is a decent source of folate, calcium, iron, magnesium, potassium, and vitamins A, K, and C. It also is heavy in phytochemicals (naturally occurring compounds that are responsible for the color, flavor, and odor of plant foods) that are packed with antioxidants and provide various health benefits by protecting us from a variety of diseases. Arugula also has a peppery taste that makes it a great addition to any salad or sandwich. If you are storing it, keep it fresh by keeping it dry and refrigerated. The best way to do this is to store it in a plastic bag with a dry paper towel to soak up any moisture. If done properly, arugula can be stored for up to two weeks. These sandwiches are an excellent source of protein with an incredible 35 grams of protein per serving. Protein is an important building block for your muscles, cartilage, skin, and blood cells! It is also more filling than carbohydrates and requires more of your body’s energy to digest it, so extra protein is helpful for those who are trying to build muscle or lose weight. This meal is full of beneficial nutrients that will keep you full and satisfied. 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.

Ingredients 1 medium, white onion 3 carrots 3 celery stalks 2 garlic cloves 2 bay leaves ½ teaspoon dried, ground thyme ½ teaspoon freshly ground black pepper 1 cup wild rice, uncooked, rinsed and drained 2 large, boneless, skinless chicken breasts (about 1 pound) 8 cups low-sodium chicken broth Directions Chop the onion, carrots, and celery. Mince the garlic. In a large slow cooker, stir together the onions, celery, carrots, garlic, bay leaves, thyme, pepper, and wild rice*. Layer the chicken on top of the rice and veggie mixture. Pour the broth on top. Place the lid on top. Cook on high for 3½ hours or on low for 6½ hours. Chicken is more tender and easier to shred when cooked on low. Prior to serving, shred the chicken with two forks. Return the shredded chicken to the slow cooker. Remove bay leaves. Enjoy! *If you prefer rice that is less done, add it during the last 2 hours of cooking. **This soup freezes well! NUTRITIONAL INFO PER SERVING Calories 260 (40 from fat) Total fat 4.5g Saturated fat 1g Cholesterol 55mg Sodium 170mg Carbohydrate 30g (3g dietary fiber, 4g sugar) Protein 28g 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.

Ingredients 1 pound lentils, rinsed and drained 2 tablespoons chipotle peppers in adobo sauce, chopped 10 ounces frozen corn 1 large white onion, diced 1 bell pepper, diced 64 ounces low sodium vegetable broth 1 (10-ounce) rotel 6 ounces tomato paste 2 (15-ounce) cans low sodium black beans Optional Toppings Tortilla strips Avocado Cheddar cheese Salt and pepper to taste Directions Place all the ingredients, except black beans into the instant pot. Turn the instant pot on high pressure and cook for 30 minutes. After 30 minutes, naturally release for 10 minutes and then turn the vent to quick release. Mix in canned black beans. If you desire top with tortilla strips, avocado slices, or shredded cheese. Enjoy! *Nutrition analysis done without toppings. NUTRITIONAL INFO PER SERVING Calories 390 (10 from fat) Total fat 1.5g Saturated fat 0g Cholesterol 0mg Sodium 650mg Carbohydrate 73g (17g dietary fiber, 9g sugar) Protein 24g 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.

Ingredients 1 pound lentils, rinsed and drained 1 13.66 ounce can lite coconut milk 32 ounces of vegetable broth ½ teaspoon chipotle chile pepper ½ teaspoon pepper 6 cups spinach ½ onion, diced Directions Place all the ingredients into the instant pot. Turn the instant pot on high pressure and cook for 20 minutes. After 20 minutes turn the vent and quickly release the pressure. Serve over rice or with naan bread and enjoy! Enjoy! NUTRITIONAL INFO PER SERVING Calories 280 (35 from fat) Total fat 4g Saturated fat 0g Cholesterol 0mg Sodium 350mg Carbohydrate 46g (8g dietary fiber, 4g sugar) Protein 17g 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.

Ingredients 2 cups brown rice 4 cups low sodium chicken broth 2 pounds chicken breasts 1 fresh lemon, sliced ¼ cup butter, melted ¼ teaspoon oregano ¼ teaspoon pepper 1 (3.5 ounce) bottle capers, drained Directions Place all the ingredients into the instant pot, except capers. Turn the instant pot on high pressure and cook for 20 minutes. After 20 minutes turn the vent to allow for a quick release. Enjoy! NUTRITIONAL INFO PER SERVING Calories 270 (90 from fat) Total fat 10g Saturated fat 4.5g Cholesterol 100mg Sodium 380mg Carbohydrate 14g (1g dietary fiber, 0g sugar) Protein 29g 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.

Ingredients ½ (15-ounce) can of pears, drained 2 tablespoons ginger 3 cloves garlic ¼ cup soy sauce ¼ cup brown sugar 2 lbs top sirloin, raw or frozen For the Sandwich 8 whole wheat ciabatta rolls 2 cups kimchi, coarsely chopped 1 cup cilantro, coarsely chopped ¼ cup sriracha 1 cup olive oil mayonnaise 2 tablespoons fresh lime juice Directions Purée pears, ginger, garlic, soy sauce, and brown sugar. Set aside. Trim fat off of meat, and cut into a few large pieces. Place meat in pressure cooker and cover with puréed sauce. Cook on high pressure (manual) for 30 minutes if sirloin is raw or for 45 minutes if sirloin is frozen. Quick release. Shred beef in cooker. To assemble the sandwich Slice the ciabatta roll to be like a hamburger bun. Mix mayo, sriracha, and lime together to make a spicy mayo. Spread about 2 tablespoons evenly on the inside of the roll. Add about ⅓ cup of shredded beef, ¼ cup kimchi, and 2 tablespoons cilantro to sandwich. Enjoy. *Nutrition analysis done with half of pear sauce NUTRITIONAL INFO PER SERVING Calories 560 (200 from fat) Total fat 22g Saturated fat 4g Cholesterol 80mg Sodium 1610mg Carbohydrate 55g (8g dietary fiber, 9g sugar) Protein 39g 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.

Ingredients 1 pound black beans, dry 2 pounds pork shoulder 4 cups chicken broth 2 bay leaves 2 tablespoons garlic powder 2 teaspoons dried oregano ¼ teaspoon salt ½ onion, sliced 12 ounces Kielbasa sausage Salt and pepper to taste Directions Place all the ingredients into the instant pot. Turn the instant pot on high pressure and cook for 25 min. Shred the pork shoulder and serve over rice. NUTRITIONAL INFO PER SERVING Calories 450 (190 from fat) Total fat 21g Saturated fat 7g Cholesterol 80mg Sodium 740mg Carbohydrate 32g (7g dietary fiber, 2g sugar) Protein 32g 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.

Ingredients Roasted Cauliflower 1 head cauliflower, divided into small florets 2 tablespoons olive oil 1½ teaspoons smoked paprika 1 teaspoon cumin 1 teaspoon salt ¾ teaspoon black pepper ½ teaspoon chipotle pepper Couscous 1½ cups chicken broth, or vegetable broth for vegan 1 cup pearl couscous, uncooked ½ cup chopped parsley 2 green onions, chopped 1 cup cucumber, peeled and diced ½ cup cherry tomatoes, quartered 2 teaspoons fresh lemon juice Directions Preheat oven to 475°F. Prepare a baking sheet with a baking mat or aluminum foil. Spread the cauliflower in a single layer on the baking sheet. Drizzle the oil over the cauliflower, then sprinkle the cauliflower with spices. Bake for 20 minutes. While the cauliflower is baking, prepare the couscous. Place 1½ cups of water and the couscous in a medium-sized pot. Stir. Allow to simmer for 5–10 minutes, or until the couscous has absorbed all the water. Add the remaining ingredients to the cooked couscous, then toss. Prior to serving, mix in the roasted cauliflower, then serve immediately. NUTRITIONAL INFO PER SERVING Calories 130 (70 from fat) Total fat 8g Saturated fat 1g Cholesterol 0mg Sodium 670mg Carbohydrate 14g (6g dietary fiber, 5g sugar) Protein 5g 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.

Ingredients ¼ cup garlic-infused olive oil ¼ cup red wine vinegar 1 tablespoon fresh oregano, chopped ½ teaspoon salt ½ teaspoon pepper 1 teaspoon smoked paprika 2 large cucumbers, diced ½ cup red onion, diced 1 pint cherry tomatoes, halved ½ cup feta cheese ¼ cup Kalamata olives, sliced and pitted Directions In a medium bowl, whisk together olive oil, vinegar, oregano, salt, pepper, and smoked paprika. Add the remaining ingredients to the bowl, then toss until well coated in the oil and vinegar mixture. Serve immediately or cover and refrigerate. NUTRITIONAL INFO PER SERVING Calories 130 (100 from fat) Total fat 11g Saturated fat 2.5g Cholesterol 10mg Sodium 390mg Carbohydrate 7g (1g dietary fiber, 3g sugar) Protein 2g 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.