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 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.

Ingredients 2 cups brown rice 4 cups low sodium chicken broth ¼ cup soy sauce 1 tablespoon sesame seed oil ½ teaspoon ginger 3 teaspoons garlic powder ½ teaspoon pepper 2 stalks celery, sliced 1 cup frozen peas 5 green onions, sliced 1 cup ham diced 2 eggs, optional Directions Place all the ingredients into the instant pot. Turn the instant pot on high pressure and cook for 20 min and then do a 10 minute natural release. After 10 minutes open the vent and quick release the rest of the way. If you would like while waiting for the pressure to release you can scramble the eggs and add them in at the end. Enjoy! NUTRITIONAL INFO PER SERVING Calories 170 (50 from fat) Total fat 6g Saturated fat 1.5g Cholesterol 70mg Sodium 670mg Carbohydrate 19g (3g dietary fiber, 2g sugar) Protein 12g 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 avocado, peeled, pitted, and cubed 2 (15-ounce) cans chickpeas 1 pint cherry tomatoes, halved ½ bunch cilantro, chopped 3 green onions, sliced ¼ cup fresh lemon juice ½ teaspoon salt ¼ teaspoon pepper ¼ crushed red pepper (or more to taste) Directions Mix the avocado, chickpeas, cherry tomatoes, cilantro, and green onions together. Toss the salad in the lemon juice, then sprinkle with the seasonings. Serve immediately or cover and refrigerate. NUTRITIONAL INFO PER SERVING Calories 250 (60 from fat) Total fat 7g Saturated fat 1g Cholesterol 0mg Sodium 500mg Carbohydrate 38g (11g dietary fiber, 8g sugar) Protein 11g 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 ¼ cup garlic-infused olive oil ¼ cup red wine vinegar 1 tablespoon fresh oregano, chopped ½ teaspoon salt ½ teaspoon pepper 1 teaspoon smoked paprika 2 large cucumbers, diced ½ cup red onion, diced 1 pint cherry tomatoes, halved ½ cup feta cheese ¼ cup Kalamata olives, sliced and pitted Directions In a medium bowl, whisk together olive oil, vinegar, oregano, salt, pepper, and smoked paprika. Add the remaining ingredients to the bowl, then toss until well coated in the oil and vinegar mixture. Serve immediately or cover and refrigerate. NUTRITIONAL INFO PER SERVING Calories 130 (100 from fat) Total fat 11g Saturated fat 2.5g Cholesterol 10mg Sodium 390mg Carbohydrate 7g (1g dietary fiber, 3g 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.

Ingredients 16 cups mixed veggies* ¼ cup olive oil 2 teaspoons salt 1 teaspoon black pepper 1 teaspoon smoked paprika 12 cups spring mix salad *Mixed veggie suggestions Red onion Beets Bell peppers Sweet potatoes Cauliflower Garlic cloves Dressing ¼ cup avocado oil (olive oil also works) ¼ cup red wine vinegar 8 cloves garlic 1 cup basil 1 teaspoon paprika ½ teaspoon salt ¼ teaspoon pepper ¼ teaspoon ground mustard 1 tablespoon maple syrup Directions Preheat oven to 400°F. Dice and chop up your mixed veggies. Try to make them similar sizes, so they bake at the same time. Place veggies in a large bowl, then toss with oil, salt, pepper, and smoked paprika. Spread the veggies out on 1–2 baking sheets in a single layer, then roast for 30 minutes, or until vegetables are soft. While the vegetables are cooking, prepare the dressing. Place all the dressing ingredients in a food processor and blend until smooth. To assemble the salad, take 2 cups of spring mix salad, then top with 1⅓ cups roasted veggies. Drizzle with 2 tablespoons of dressing. If meal prepping, store the vegetables and dressing in separate, airtight containers. NUTRITIONAL INFO PER SERVING Calories 310 (170 from fat) Total fat 19g Saturated fat 2.5g Cholesterol 0mg Sodium 1250mg Carbohydrate 33g (9g dietary fiber, 14g sugar) Protein 6g 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 ¼ cup balsamic vinegar 2 tablespoons maple syrup 4 slices bacon tempeh 8 cups spring mix salad 1 pear, sliced ½ cup dried cranberries ½ cup pecans, chopped Directions First, make balsamic reduction. You can also purchase reduced balsamic and skip this step. Simmer balsamic vinegar and maple syrup in a small saucepan, stirring continuously for about 5–10 minutes until thick. Set aside. Cook bacon tempeh for about 5 minutes until warmed through and browned on the edges. Assemble each salad with 2 cups spring mix, ¼ pear, 2 tablespoons cranberries, 2 tablespoons pecans, 1 strip of bacon (crumbled), and ¼ balsamic reduction. Enjoy! NUTRITIONAL INFO PER SERVING Calories 250 (100 from fat) Total fat 11g Saturated fat 1g Cholesterol 0mg Sodium 230mg Carbohydrate 38g (7g dietary fiber, 24g sugar) Protein 6g 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 chocolate Nourish plant protein powder 1 tablespoon cocoa powder ½ cup shredded coconut ½ cup almonds 1 teaspoon almond extract ¼ cup water ½ cup dried cherries or cranberries (sweetened with apple juice) Directions In a food processor, combine all ingredient and blend until a dough forms. Roll the dough into tight, small balls. Refrigerate or freeze, if desired. NUTRITIONAL INFO PER SERVING Calories 80 (50 from fat) Total fat 6g Saturated fat 2.5g Cholesterol 0mg Sodium 30mg Carbohydrate 5g (2g dietary fiber, 2g 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.