Ingredients 16 slices of bread thinly sliced (french bread recommended) 16 ounces Goat Cheese 4 cups arugula 1 pear, thinly sliced ⅓ cup of balsamic glaze *olive oil cooking spray Directions Turn your oven to broil. Take 16 slices of your choice of bread and spray with one side of olive oil cooking spray. Place on a cookie sheet and broil for about a minute or until golden brown. Top each bread with 2 tablespoons of goat cheese, ¼ cup of arugula, 2 thin slices of pear and drizzle with 1 teaspoon of balsamic glaze. Repeat with each slice. Serve and enjoy! NUTRITIONAL INFO PER SERVING Calories 190 (80 from fat) Total fat 9g Saturated fat 6g Cholesterol 20mg Sodium 290mg Carbohydrate 18g (1g dietary fiber, 3g sugar) Protein 9g 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 8 ounces low fat cream cheese 1 cup Tillamook vanilla farmstyle greek yogurt 1½ cup powdered sugar 1 cup of crushed graham crackers 2 cups fruit of choice diced. Directions Blend together cream cheese and greek yogurt until smooth. Place 1 tablespoon of crushed graham crackers then layer with 3-4 tablespoons of cream cheese mixture (depending on shooter size). Top with a tablespoon of diced strawberries. Refrigerate until ready to eat and enjoy! NUTRITIONAL INFO PER SERVING Calories 120 (50 from fat) Total fat 6g Saturated fat 3g Cholesterol 15mg Sodium 80mg Carbohydrate 15g (1g 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 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 pound fresh strawberries 12 ounces high-quality (milk or dark) chocolate* Directions Make sure your strawberries are at room temperature—about 68°F. (If they are chilled at all, they will sweat after dipping. Also, your fruit must be completely dry, so no washing immediately prior to making this recipe. Buy pre-washed, or wash, then let them dry for at least a day before dipping.) Melt the chocolate either in a double boiler or a microwave. (If melting in the microwave, heat for 3 minutes at 20–30% power, stir, then repeat until melted. If melting in a double boiler, heat on low and allow the chocolate to melt for 15–20 minutes while mixing. You don’t want to get the chocolate too hot or allow steam from the bottom pot to come out and get into the chocolate, so do not boil the water in the base pot. To make sure that your pots aren’t getting too hot and burning the chocolate, you should be able to touch, but not leave your hand on, the lower pot. You should also be able to touch and comfortably leave your hand on the top pot. It should be just warmer than room temperature.) Let it cool to 68–72°F. Otherwise, it will streak. (To know if your chocolate is ready without using a thermometer, pull out a small amount of chocolate with a fork, then let it drizzle back into the bowl. The drizzled bit should remain on top and not melt back in. At this point, your chocolate is ready to use.) Hold the stem of each berry, then dip about ¾ into the chocolate. Pull out and let drip, then place on parchment paper to cool. Top with coconut, sprinkles, or other toppings, if desired, while chocolate is still soft. Cool. (This will work best if your kitchen is at about 68°F. You may want to open a window to make sure your kitchen is cool enough for the chocolate to set.) Enjoy! (You can store any leftovers in the fridge...but I doubt there will be any!) *Be sure to use high-quality chocolate—preferably designed for chocolate making. Use nothing that contains wax. NUTRITIONAL INFO PER SERVING Calories 90 (40 from fat) Total fat 4.5g Saturated fat 3g Cholesterol 0mg Sodium 0mg Carbohydrate 13g (1g dietary fiber, 10g sugar) Protein 1g 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 ¾ cup whole wheat pastry flour 6 tablespoons Dutch cocoa powder 6 tablespoons sugar ¼ teaspoon salt ¼ teaspoon baking soda 1 teaspoon pure vanilla extract ¼ cup coconut oil 3 tablespoons milk of choice 2 tablespoons honey Filling ½ cup powdered sugar ½ teaspoon pure vanilla extract ¼ cup coconut oil Directions: In a medium-sized bowl, whisk together pastry flour, cocoa powder, sugar, salt, and baking soda. In a separate bowl, cream together the vanilla, coconut oil, milk, and honey until well combined. Add the wet ingredients to the dry ingredients and mix until a dough forms. Place the dough on a large piece of plastic wrap, then form into a flat disc. Wrap the disk, then chill for 20 minutes. While dough is chilling, preheat the oven to 300°F. Flour a clean counter space, then place the dough on it. Roll out the dough until it’s about ¼-inch thick, then cut small circles out. Place the circles on a greased cookie sheet. Repeat with scrap dough. Bake for 10 minutes. Remove from oven and cool on the pan for 10 minutes. (This allows the cookies to harden up a bit.) While cookies are cooling, make the cream filling. Blend together all the ingredients for the filling until smooth. Place about two teaspoons of the cookie filling on top of one of the chocolate cookies, then top with another cookie to create a sandwich. Repeat with the remaining cookies and filling. Keep in an airtight container. (I like to freeze mine!) NUTRITIONAL INFO PER SERVING Calories 120 (70 from fat) Total fat 8g Saturated fat 6g Cholesterol 0mg Sodium 60mg Carbohydrate 15g (1g dietary fiber, 10g sugar) Protein 1g 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.

As school drags on and homework, projects, and extracurricular activities continue to pile up, we often find ourselves busy, stressed, and too tired to think about dinner, let alone cook. Many fruits and vegetables aren’t in season, and we often aren’t motivated to spend time cooking healthy foods. To save time and energy, you might opt for take-out pizza, fast food, or canned soup. Sound familiar? If you have ever felt unmotivated to eat well during the cold days of March—this guide is for you! Designed to help you continue eating healthy and seasonally and to take the guesswork out of meal planning, this guide focuses on family-friendly dinners that feature seasonal produce. It provides delicious iFit recipes, a shopping list for a family of six (with lots of leftovers), and nutrition macros to make reaching your health goals a little easier. We also wanted to make plant-based eating more of a focus, so many of our recipes are vegan or vegetarian. While we definitely encourage you to try and incorporate some plant-based meals into your diet, if you want to increase the amount of protein, you can easily add in meat, poultry, fish, or tofu to these recipes. Whether you’re a novice or a very experienced cook, these recipes are easy to follow, healthy, delicious, and will be great additions to your recipe box. We hope you enjoy them as much as we do! Recipes included in the Spring Dinner Guide: Chicken Asparagus Sauté Vegan Chipotle Chili Roasted Rainbow Salad One-Pot Pasta Primavera Instant Pot Spinach Dahl Baked Salmon and Asparagus Creamy Butternut Squash Lasagna Kale Conversion Bowl Roasted Spring Veggie Pasta Bake Creamy Chicken Enchiladas Instant Pot Chicken Leek Casserole Light Zuppa Toscana Slow Cooker Beef and Broccoli Sweet Potato Power Bowl Stay on track, eat seasonally, and save time with this dinner guide. Download the e-book.

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 1 pound turkey Italian sausage 1 yellow onion, diced 4 garlic cloves, minced 4 large carrots, peeled and diced 4 celery ribs, diced 1 tablespoon Italian Seasoning ¼ teaspoon pepper ¼ cup flour 9 cups chicken broth 12 ounces cheese tortellini 10 ounces spinach 1 cup half and half Salt to taste Directions In a large pot, cook the Italian sausage over medium heat. Once the sausage is cooked through, remove it from the pot and set aside. Add the onions, garlic, carrots, and celery. Sauté for about 5 minutes or until the onions are translucent. Add the seasonings and dust the vegetables with flour. Allow to cook for 10 minutes, stirring continuously. Add the chicken broth and bring to a boil. Once the soup is boiling, add the tortellini and cook for 8 minutes or until desired tenderness. Turn heat down to medium and add the spinach and half and half. Cook for an additional 5 minutes. Serve warm. NUTRITIONAL INFO PER SERVING Calories 260 (90 from fat) Total fat 10g Saturated fat 4.5g Cholesterol 50mg Sodium 1430mg Carbohydrate 29g (3g dietary fiber, 6g sugar) Protein 15g 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 cup unsalted butter 4 onions, diced 2 garlic cloves, minced 2 bay leaves 2 fresh thyme sprigs 1 cup red wine ¼ cup all purpose flour 8 cups beef broth 8 ounces fresh tortellini Parmesan optional topping Salt and pepper to taste Directions In a large a pot, pelt the butter. Toss in onions, garlic, bay leaves, thyme, salt, and pepper and cook for about 30 minutes or until the onions are caramelized. Add the red wine and bring to a boil. Continually stir to keep the onions from burning and cook until the wine has evaporated. When the onions are dry, whisk in the flour and stir continually. Cook on medium low for 10 minutes. Add the beef broth and bring to a boil. Place in the tortellini and cook for 8 minutes or until the tortellini is cooked to desired tenderness. Serve warm topped with parmesan, if desired. NUTRITIONAL INFO PER SERVING Calories 220 (100 from fat) Total fat 11g Saturated fat 7g Cholesterol 35mg Sodium 550mg Carbohydrate 20g (2g dietary fiber, 3g 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.