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.

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!

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.

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.

With fall fast approaching, there are just a few days left to get outside and enjoy the beautiful weather with friends and family. To celebrate summer, our nutrition team has developed brand-new, healthy, and delicious recipes that are guaranteed to be a hit. So throw your bathing suits on one last time, and break some bread with those you love most. Download the Labor Day Cookbook 2018

Ingredients 1 slice whole wheat bread, toasted 2 tablespoons hummus (your choice) ½ cup arugula 1 teaspoon hemp seeds Directions Top the toast with hummus and arugula, then sprinkle with hemp seeds. Enjoy immediately! NUTRITIONAL INFO PER SERVING Calories 170 (45 from fat) Total fat 5g Saturated fat 0.5g Cholesterol 0mg Sodium 230mg Carbohydrate 24g (5g 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 3 pounds skinless, boneless chicken breasts 1 cup paleo-approved salsa Directions Place the chicken and salsa in a slow cooker. Cook on low for 4 hours or on high for 6. Once the chicken is cooked through, use two forks to shred it. Serve on salads, baked sweet potatoes, plantain chips, or in wraps. NUTRITIONAL INFO PER SERVING Calories 120 (25 from fat) Total fat 2.5g Saturated fat .5g Cholesterol 70mg Sodium 180mg Carbohydrate 1g (0g dietary fiber, 1g sugar) Protein 22g 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 chicken breasts 1 cup paleo-approved salsa 1 pound mini bell peppers, cut in half 1 avocado 2–3 tablespoons Tessemae's Green Goddess Dressing ⅛ teaspoon salt ⅛ teaspoon pepper ⅛ teaspoon garlic, diced ½ jalapeño, diced Directions Place the chicken and salsa in a slow cooker. Cook on low for 4 hours or on high for 6 hours. Once the chicken is cooked through, use two forks to shred it. Place the bell peppers on top of the chicken. Place the avocado in a small bowl, then mash it. Add the dressing, salt, pepper, garlic, and jalapeño to the avocado. Mix together. Top the the chicken with the guacamole. Enjoy! NUTRITIONAL INFO PER SERVING Calories 280 (110 from fat) Total fat 12g Saturated fat 2g Cholesterol 640mg Sodium 200mg Carbohydrate 14g (6g dietary fiber, 7g sugar) Protein 27g 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 (3-pound) pork roast 1 (15-ounce) can rotel with green chilis 1 cup paleo-friendly salsa ½ cup maple syrup Directions Place the pork roast and rotel in a slow cooker. Cook on low for 6 hours or on high for 4 hours. Once the pork is cooked through, use two forks to shred it. Stir in the salsa and maple syrup. Serve over salad, with plantain chips, or with paleo nachos. NUTRITIONAL INFO PER SERVING Calories 200 (100 from fat) Total fat 11g Saturated fat 3.5g Cholesterol 55mg Sodium 290mg Carbohydrate 9g (1g 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.