Ingredients 1 cup plain greek yogurt 7.76 oz of chipotle sauce (make sure to buy sauce, not chipotles in adobo sauce) 2 Anaheim chili peppers 4 slices pepper jack cheese 4 whole grain hamburger buns 1 avocado Romaine lettuce For the burger 1 pound ground beef 1 egg ½ teaspoon salt ¼ teaspoon onion powder ¼ teaspoon garlic powder ¼ teaspoon pepper ¼ teaspoon Smoked Paprika Directions Preheat your grill to medium-high heat. While your grill is preheating, make your chipotle sauce. In a small bowl combine the Greek Yogurt and the chipotle sauce. Stir until smooth and set aside. Next, take the peppers and cut in half coring and deseeding it. Set aside for now. In a small bowl add all the ingredients for the burger. Using your hands mix well and form into 4 equal burgers. Place the peppers on the grill and cook each side for about 5 minutes or until the pepper is lightly charred. While the peppers are cooking place the burgers on the grill and cook for 5–8 minutes per side or until cooked through. Top each burger with a slice of pepper jack cheese and cook until melted. If desired you can also toast the hamburger buns on the grill for about 2 minutes. To assemble burgers, top a bun with the burger and cheese, ½ of a pepper, ¼ of an avocado, spread 2 tablespoons of chipotle sauce on other bun, top the burger with it, and enjoy! NUTRITIONAL INFO PER SERVING Calories 390 (150 from fat) Total fat 16g Saturated fat 5g Cholesterol 130mg Sodium 830mg Carbohydrate 31g (7g dietary fiber, 6g sugar) Protein 34g 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 cucumber ½ pound turkey, sliced (optional) 28 slices of bread (whole wheat recommended) Dill spread: 4 ounces low-fat cream cheese, room temperature 5.3 ounces plain, Greek yogurt 4 Tablespoons fresh dill, minced 1 teaspoon garlic salt ½ teaspoon black pepper 1 Tablespoon fresh lemon juice Directions Use a mixer to blend together the cream cheese and Greek yogurt until smooth. Add dill, garlic salt, black pepper, and lemon juice. Mix until well combined. Spread ½ Tablespoon of dill spread on two slices of bread. Place the cucumber and a slice of turkey on top. Cut the crust off of the sandwiches, then slice each sandwich in half. Serve and enjoy! *Analysis done with turkey NUTRITIONAL INFO PER SERVING Calories 230 (30 from fat) Total fat 3.5 g Saturated fat 1 g Cholesterol 15 mg Sodium 390 mg Carbohydrate 34 g (4 g dietary fiber, 5 g sugar) Protein 7 g 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 Cookies 1 (15-ounce) can black beans, drained and rinsed 3 tablespoons applesauce 2 tablespoons honey 1 tablespoon pure vanilla extract 3 drops peppermint extract ½ teaspoon salt ½ teaspoon baking soda ½ teaspoon baking powder 2 tablespoons whole wheat pastry flour 6 tablespoons cocoa powder ¼ cup mini dark chocolate chips Chocolate coating ½ cup mini dark chocolate chips 2 teaspoons coconut oil 1 drop peppermint extract Directions Leaving out the mini dark chocolate chips, place all ingredients in a food processor. Blend until smooth, making sure to scrape the sides. Stir in the chocolate chips, then chill for 20 minutes. While the dough chills, preheat the oven to 350°F. Roll the chilled dough into little balls, then flatten them. They should be about the size of a quarter. Place on a greased or parchment-lined baking sheet. Bake for 15–18 minutes. Cool completely on the baking sheet. (This helps make them crunchy!) Once cookies have cooled completely, melt the chocolate for the coating. In a microwave-safe bowl, add the chocolate and coconut oil. Microwave for 30 seconds at a time, stirring in between until completely melted. Once chocolate is melted, add the peppermint oil and stir. Dip the cookies in the chocolate, then place on a foil- or parchment-lined pan. Cool until the chocolate hardens. Store in an airtight container. *Pro tip: Enjoy these frozen for a cool treat! NUTRITIONAL INFO PER SERVING Calories 80 (25 from fat) Total fat 3g Saturated fat 1.5g Cholesterol 0mg Sodium 150mg Carbohydrate 12g (3g dietary fiber, 6g 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.

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!

Ingredients 30 ounces cubed butternut squash 1 large yellow onion, sliced 12 garlic cloves 9 cups vegetable broth 1 tablespoon turmeric powder 1 teaspoon cinnamon 1 teaspoon nutmeg 1 teaspoon white pepper Optional toppings Pumpkin seeds Cream Roasted chickpeas Microgreens Directions In a medium sized pot, add the squash, onions, garlic, and vegetable broth cook until the the squash is tender about 20 minutes. Using a slotted spoon, remove the squash, onions, and garlic and place them in the food processor. Try not to get any broth. Blend the squash, onions, and garlic until smooth. Add all of the spices and blend until smooth. Serve warm and enjoy! NUTRITIONAL INFO PER SERVING Calories 160 (5 from fat) Total fat 0.5g Saturated fat 0g Cholesterol 0mg Sodium 1250mg Carbohydrate 40g (6g dietary fiber, 11g sugar) Protein 3g 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 3 large leeks ½ yellow onion 6 celery stalks 2 tablespoons olive oil 5 cups low-sodium vegetable stock 2 large russet potatoes, baked* ⅓ cup flour 1 ½ cups milk (unsweetened almond) 1 teaspoon black pepper 1 teaspoon sea salt Directions Dice leeks, onion, and celery. Place in a large stock pot with olive oil. Heat to medium-high, stirring regularly. Cook vegetables until soft and onions are translucent. Add in the stock, bringing to a boil. Chop baked potatoes into ½ inch cubes and add to stockpot. Reduce heat to medium, keeping soup simmering. In a shaker or with a whisk, mix the flour with the milk and pour slowly into soup until desired consistency is reached. Bring soup back to a boil, stirring regularly. Serve warm. * If using fresh potatoes, pierce with a fork and microwave for 3 minutes each. NUTRITIONAL INFO PER SERVING Calories 270 (60 from fat) Total fat 7g Saturated fat 1g Cholesterol 0mg Sodium 710mg Carbohydrate 46g (6g dietary fiber, 7g sugar) Protein 7g 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 ground Italian sausage 1 onion, chopped 2 cups chopped celery 2 cups chopped carrots 2 teaspoons garlic powder 2 teaspoons Italian seasoning ½ teaspoon crushed red pepper 2 (15 ounce) cans no-salt-added diced tomatoes 1 cup chicken broth 1 (15 ounce) can cannellini beans, drained and rinsed 1 cup whole wheat pasta (shape of choice) 1 cup water 1 cup chopped zucchini 1 cup chopped spinach ½ cup Grated parmesan cheese Directions Brown sausage in a large soup pot. Add onions, celery, and carrots and cook until onions are translucent. Add garlic, Italian seasoning, red pepper, tomatoes, and broth. Simmer for 25 minutes. Stir in beans, pasta, and extra water and cook until pasta is tender. Stir in zucchini and spinach and heat until spinach is wilted. Serve hot and top with 1 tablespoon Parmesan cheese. NUTRITIONAL INFO PER SERVING Calories 360 (180 from fat) Total fat 20g Saturated fat 7g Cholesterol 50mg Sodium 1000mg Carbohydrate 30g (6g dietary fiber, 7g sugar) Protein 16g 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 small head cauliflower, cut into florets (about 3 cups) 1 cup milk (1%) 2 cups fat-free chicken broth, divided 3 russet potatoes, cubed 4 slices turkey bacon (gluten-free, if needed) 1 tablespoon olive oil 1 white onion, diced 3 cloves garlic, minced ⅓ cup fat-free, plain Greek yogurt 1 green onion, diced Directions Bring a large pot of water to a boil. Add cauliflower and boil until cauliflower is tender and able to be easily pierced with a fork. Using a slotted spoon, remove cauliflower from the water and place in a food processor. Add 1 cup milk and 1 cup chicken broth to the food processor and blend until smooth. In the pot of water used to boil the cauliflower, boil potatoes until tender. Drain water and set the potatoes aside. While potatoes are boiling, heat turkey bacon in a skillet until browned on both sides. Set aside on paper towels until cooled, then dice. In a large pot, heat olive oil, then add onions. Sauté until onions start to turn translucent. Add garlic and sauté another 1-2 minutes. Pour the cauliflower mixture and another cup of chicken broth over the onions and heat on medium-low. Add Greek yogurt and mix until smooth. Stir in potatoes, bacon, and green onions. Cook for another 15 minutes. Serve warm and sprinkle with desired toppings. NUTRITIONAL INFO PER SERVING Calories 170 (40 from fat) Total fat 4.5g Saturated fat 1g Cholesterol 10mg Sodium 500mg Carbohydrate 26g (3g dietary fiber, 6g sugar) Protein 8g 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.