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.

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!

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

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.

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!

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.

As a little girl, I was taught that Passover celebrates perseverance and freedom, both of which are extraordinarily important when understanding the history of the Jewish people. However, there is only so much perseverance that can be expected of a person when it comes to eating matzo for eight days! Matzo is an unleavened cracker that is a fundamental component of the Passover festival, where leavened wheat, barley, rye, oats, and spelt are prohibited. Basically, for eight days, Jewish people can't eat bagels, bread, pasta, muffins, regular crackers—all the delicious carbs we know and love. Instead, we eat matzo. I asked our nutrition team to come up with some delicious alternatives to the traditional matzo pizza I eat at least once a day during Passover. Thankfully, after some fun experimenting in the kitchen, they came up with healthy, tasty, and easy recipes that are guaranteed to make Passover a more enjoyable experience. For those of you who don't celebrate Passover, these recipes are still worth a try! Matzo is a lower-carb alternative to traditional bread and has very simple, minimal ingredients. It also has a wonderful, crunchy texture and is really tasty (if you don't eat it for eight days straight!) Matzo Nachos Fresh veggies, melted cheese, and tons of flavor! These Matzo nachos are filling, delicious, and really easy to put together. Matzo is available in most grocery stores year round, so consider switching out the deep-fried tortilla chips for some equally tasty matzo to lighten this meal up. Get the recipe Fresh Veggie Matzo Pizza A new spin on the classic matzo pizza, this veggie matzo pizza switches out the melted cheese with savory cream cheese and tons of fresh veggies. This is a perfect opportunity to get creative and experiment with toppings. Get the recipe Matzo Crusted Chicken Tenders My personal favorite! These chicken tenders are so delicious and feel far more indulgent than they actually are. Pair them with some kosher ketchup and you have a far healthier alternative to fried chicken tenders. Again, this is a great recipe to have on-hand throughout the year when you're craving some chicken nuggets but want to make a healthier choice! Get the recipe Matzo Fruit Pizza Instead of a tasteless sponge cake, do yourself and your guests a favor this Passover and make this matzo fruit pizza instead. The white chocolate adds a little sweetness, while simultaneously creating a barrier between the yogurt and matzo so the crust doesn’t get soggy. The fruit adds a level of freshness that really balances out the yogurt and white chocolate. Pro tip: Make at least five of these because they will go fast. Get the recipe I hope you enjoy these recipes as much as I do, and that they will add a little excitement to your Passover meals this year! If you choose to recreate these recipes or have other favorite Passover recipes, please tag us on Instagram @iFit so we can see your tasty photos!

When life gets busy, we often find ourselves stressed and too tired to think about dinner, let alone cook. After a long day at work, it’s tempting to opt for take-out pizza, fast food, or pop a frozen dinner into the microwave. What you might not realize is that throwing together a healthy, delicious dinner doesn’t have to be as stressful and time-consuming as you might think—especially if you have the right tools! An Instant Pot is an appliance that can be used as a slow cooker, pressure cooker, rice cooker, steamer, yogurt maker, and warming pot. Once you have the necessary ingredients, all you have to do is prepare them and let your Instant Pot do the rest! If you have an Instant Pot, try these delicious recipes to make an easy dinner. Instant Pot Chicken Picatta Prep time: 10 min | Cook time: 30 min This healthy take on chicken piccata isn’t fried, but still packs all the flavor! If you haven’t realized the true potential of your Instant Pot, this recipe is going to blow your mind! All you have to do is throw the ingredients into the pot and turn it on. That’s it! Why work harder if you don’t have to? Get the Recipe Instant Pot Fried Rice Prep time: 10 min | Cook time: 30 min Rice is one of those things that I love, but it always seems to be what I am waiting on to finish cooking meals. This fried rice recipe is made entirely in the Instant Pot, and even the rice is cooked to perfection. I love it when you can make a delicious meal with simple ingredients...especially when it is almost entirely hands off! While the Instant Pot does its thing, you have time to get some other stuff done—get in a quick, 30-minute workout, fold the laundry, or catch up on your favorite T.V. show! Get the Recipe Instant Pot Honey Mustard Chicken Prep time: 5 min | Cook time: 15 min This honey mustard chicken is a delicious, versatile recipe for the Instant Pot. In just 15 minutes, you can have shreddable chicken that's perfect for a salad, rice, sandwich, or anything you might think of. Our favorite combination is to top it on our Kale Berry Salad. Make this on a Sunday and have chicken ready for topping your dishes all week long! Get the Recipe Instant Pot Lentil Tortilla Soup Prep time: 10 min | Cook time: 40 min This soup is so hearty and is the perfect meal for any weeknight dinner. It has a bold flavor with just a hint of heat. It's also one of those vegan recipes that I can sneak past my family without them realizing that we are having a meatless meal. I love being able to put all the ingredients into the pot and then just walk away. It really is a time saver! Get the Recipe Instant Pot Quinoa Burrito Bowl Prep time: 10 min | Cook time: 12 min This recipe is delicious hot or cold...and it's so quick! It only takes twelve minutes. Twelve minutes to cook quinoa and chicken. This is perfect for those crazy nights when I forgot to prep dinner. Plus, it's hard to justify hitting the drive-through on the way home when you can have a meal that’s more nutritious and ready just as fast! Get the Recipe Want more? Discover more Instant Pot and other delicious recipes here.

Happy Pi Day, from our team to you! Pi Day is a celebration of π, a mathematical constant which has an approximate numerical value of 3.14159 (although the number is infinite). This holiday is always celebrated on March 14, because 3.14 are the first numbers of pi. It also officially begins at 1:59 p.m. to continue the pattern (...159). Fun, right? It also coincidentally falls on Albert Einstein’s birthday (although the number and Einstein have no direct connection). If I still don’t have your attention there, let’s talk about a kind of pi(e) that everyone loves—pizza pie! So, in honor of Pi Day, here are some delicious pizza recipes to help you celebrate. Bacon and Brussels Sprouts Pizza Bacon and Brussels sprouts are an unexpected, yet perfect pair. Throw them on a pizza together, and your life will be changed forever! We sautéed the Brussels sprouts in the bacon drippings, so they would soak up more of that bacon flavor we love. When we taste-tested this recipe, all of our coworkers loved it! Trust me—there won’t be any leftovers when you make this incredible pizza. Get the Recipe Peach and Prosciutto Pizza When it comes to pizza, I love to get creative. There are so many flavors and combinations to enjoy on chewy crust and this is one of my favorites. I like to hold off on this pizza recipe until peach season, because fresh, super sweet peaches are the key ingredient! The peaches pair perfectly with fresh basil, sharp asiago, and salty prosciutto. To complete this perfect pizza, we like to drizzle it with honey and balsamic vinegar! Get the Recipe Pesto Arugula Pizza I love pizza, but white crust and cheese just doesn’t do it for me. I like to have lots of toppings, and one of my all-time favorites is arugula. You might think that salad on top of a pizza is weird, but it adds veggies and a nice crunch. The arugula in this recipe especially adds a wonderful peppery flavor that pairs with pesto perfectly. Trust me on this one—it’ll become a new favorite! Get the Recipe Balsamic Strawberry Pizza I love all things pizza, and I especially adore trying unique topping combinations that create something entirely new and delicious. Fruit is often associated with dessert pizza, but it can definitely go on a savory pizza, too. This pizza has sweet, roasted strawberries, topped with a balsamic honey reduction. It’s perfect for summer and, trust me, it’s absolutely scrumptious! Get the Recipe Can’t get enough?? Check out our Zucchini-Topped Pizza, Salad-Topped Pizza, Garden Veggie Pizza, and Mediterranean Pizza recipes!