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!

When you’re expecting, it’s an exciting and slightly terrifying time of life. I have had three babies, and each time brought mixed emotions of joy and fear. Along with wondering how your body will change, what life will be like with a new baby, and what products you should be purchasing, many expecting moms also wonder about nutrition. At your pregnancy appointment, your doctor probably shared foods you should avoid, such as soft cheeses, lunchmeat, raw or high-mercury fish, unpasteurized fruit juice, alcohol, or lots of caffeine. However, not many people tell you what you should eat. That’s because nutrition isn't one size fits all...but there are some general guidelines. Vitamins and Minerals First off, you need to increase your vitamin, mineral, and protein needs while only increasing your calories by about 300 calories. This number can vary based on age and activity, but it isn’t a large calorie increase. This means that your focus should be on nutrient-dense foods that can provide extra vitamins and minerals without excessive calories. Nutrient-dense foods include fruits, vegetables, lean protein, legumes, and whole grains. Iron Absorption This may sound simple, but with morning sickness, cravings, and exhaustion, it can be difficult to get enough of certain nutrients. For example, iron goes up to 27mg a day when you’re pregnant. To put that into perspective, one serving of steak has about 3mg. To help with iron absorption, try to consume iron with vitamin C while avoiding high-calcium foods and drinks. This is because vitamin C helps increase iron absorption while calcium competes for it, so avoid taking your prenatal or iron supplement with a beverage like orange juice or milk. Also, avoid high-calcium beverages for a few hours after. Folate and Choline Folate and choline are also important to prevent neural tube defects. Since the neural tube forms early on, I’d suggest to any woman who is pregnant or trying to conceive to eat fortified foods, such as breads and cereals. Folate is better absorbed in the supplement form folic acid, so I would strongly suggest taking a prenatal supplement even before becoming pregnant, too. Nutrient-Dense Foods Since pregnant women already have a lot on their mind, I don’t recommend tracking vitamins and minerals. Instead, focus on eating nutrient-dense foods and taking a prenatal vitamin. Most prenatals have a large list of vitamins and minerals, which is great considering many pregnant women have food aversions that impact their diet quality. Keep in mind, there are a few must-haves for a good prenatal vitamin. When looking for a prenatal supplement, be sure to choose one that has the following: Iron—27mgFolic acid—at least 600ugVitamin D—400 IU (common deficiency in pregnancy)Limited vitamin A—4000 IU (as beta carotene*)Fish oil or DHA and EPA (if not consuming low-mercury fish)3rd party verification (such as USP verified) *The retinol version of vitamin A has been associated with increased risk of birth defects in excessive amounts. If you are struggling to think of how to increase your intake of nutrient-dense foods, check out the recipes on our blog! They are loaded with fruits, veggies, lean protein, nuts, seeds, and whole grains. Growing another human is difficult and taxing on the body, so do what you can to fuel up, but don’t stress if morning sickness limits what you can tolerate. Just do what you can to eat nutrient-dense foods, hydrate, take your prenatal, stay active, and enjoy these exciting and exhausting nine months. Recipes: Refrigerator Oatmeal Brussels Sprouts Sweet Potato Breakfast Hash Roasted Rainbow Salad Baked Sweet Potato Power Bowl

At iFIT, we love exploring the world and that includes expanding our palates with ethnic cuisine. The iFIT team travels all over the globe to film content for our workouts, which often becomes the inspiration for some of our recipes. From the Swiss Alps to the Norwegian coast to the red rocks of Moab, this little cookbook is our take on the traditional recipes we enjoyed while filming some of our workouts abroad! Browse the series that inspired our recipes and schedule a workout today! Spain New Zealand Norway Switzerland United States—Utah Disclaimer: This blog 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. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

At iFit, our goal is to make living a healthy lifestyle easier...even during the holidays! While I love celebrating with food, it’s important to make sure that you enjoy the holiday season by indulging without overindulging. Easier said than done, right? You might be nervous about trying healthier recipes during such an important food day. That’s why our nutrition team went to work to make your Thanksgiving healthy, easy, and, most importantly, delicious! This iFit Thanksgiving Guide has your recipes, shopping lists, and a timeline to ensure that everything will be hot and ready when it’s dinnertime. Just to make sure, we had an individual follow the guide, step by step, with kids in tow, and cook everything…ALONE. She was raving about having all of the food perfectly ready at the right time, and was even able to start the feast with a clean kitchen! So even if you’re the host doing absolutely everything yourself, this guide makes it easy and stress free. But we do hope that friends and family will help out, too! Our recipes have all been taste-tested by large panels and tweaked to ensure that you love every bite. Our guide focuses on healthy dishes (it’s hard wired into us as nutritionists), but they all still feel indulgent. They’re absolutely delicious, and your whole family will love them. So no more stressful Thanksgiving dinners! Simply print this out and follow along! Download the guide

Fall is definitely almost here. There’s a bit of a chill in the air, you’ve bought school supplies for your kids, and Starbucks has started serving Pumpkin Spice Lattes. I’m usually a firm believer in postponing the season as long as possible, but I finally broke down and broke out my long-sleeved shirts and cozy slippers, and I’m glad I did! So...in the spirit of fall, here are iFit’s top Slow Cooker recipes. You can set it, forget it, go out and enjoy the changing leaves and crisp air, then come back to a nice, warm, healthy, home-cooked meal. Slow Cooker Enchilada Soup With a little kick and a whole lot of flavor, this soup simmers all day long, making dinner a breeze! With only 360 calories per serving, you’ll get almost half of your daily fiber (12 grams), and 38 grams of protein. These essential nutrients will keep you full and protein will even help with workout recovery! Get the Recipe Slow Cooker Beef and Broccoli This classic dish has all the flavor without all the fuss! Traditionally, this dish is loaded with sodium. To keep it in check, look for low-sodium soy sauce and beef broth. Cutting the steak into thin slices cuts down on cooking time and infuses flavor all the way through. So skip the takeout and let the crockpot do all of the work. Get the Recipe Slow Cooker Creamy Chicken and Wild Rice Soup Enjoy a large serving of this creamy soup without blowing your calorie goals, and has 32 grams of protein per serving! It also freezes well, so make up a batch, then freeze some for later, so you don’t get tired of the same meal over and over. Get the Recipe Slow Cooker Light Clam Chowder Weight loss starts in the kitchen, but that doesn’t mean you have to give up your favorite meals. Nothing is better than warming up with a bowl of hearty clam chowder, this is a low-fat version of the classic clam chowder that will satisfy your taste buds just like the original. This easy version is perfect for a chilly night. Get the Recipe Slow Cooker Italian Chicken and Veggies Weight loss starts in the kitchen, but that doesn’t mean you have to give up your favorite meals. Nothing is better than warming up with a bowl of hearty clam chowder, this is a low-fat version of the classic clam chowder that will satisfy your taste buds just like the original. This easy version is perfect for a chilly night. Get the Recipe Slow Cooker Banana Bread Oatmeal Weight loss starts in the kitchen, but that doesn’t mean you have to give up your favorite meals. Nothing is better than warming up with a bowl of hearty clam chowder, this is a low-fat version of the classic clam chowder that will satisfy your taste buds just like the original. This easy version is perfect for a chilly night. Get the Recipe Slow Cooker Chickpea Curry You won’t miss the meat in this dump-and-go, vegan curry dish! This meal is quite mild—even for a curry novice. It's toned down with sweet potatoes and carrots that add some sweetness and a delectable texture...especially with the chickpeas. Try it tonight! Get the Recipe For more slow cooker recipes, check here!

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.

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