Honey Whole Wheat Rolls

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 cup all-purpose flour 2 scoops chocolate iFit Nutrition protein powder 1 tablespoon baking powder ¼ cup cocoa powder ½ teaspoon salt 1 cup 1% milk 2 eggs 2 tablespoons canola oil ¼ cup mini chocolate chips (optional, but highly recommended!)* Directions Preheat waffle iron. In a large mixing bowl, stir together all of the dry ingredients. Mix in the milk, eggs, and oil. Stir until smooth. Add in the chocolate chips. Spray the waffle iron and pour ¼ cup of batter onto the waffle iron. Cook until firm but fluffy NUTRITIONAL INFO PER SERVING Calories 300 (100 from fat) Total fat 12g Saturated fat 2.5g Cholesterol 115mg Sodium 820mg Carbohydrate 36g (6g dietary fiber, 3g 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 1 ounces dry rice noodles or pad thai noodles 1 egg ½ cup bean sprouts 1 cup thinly-sliced cabbage 2 green onions, sliced ⅓ cup cilantro, chopped (about 1 small bunch) 1 tablespoon chopped peanuts Pad Thai Dressing 1½ tablespoons lime juice 1 tablespoon soy sauce (gluten-free, if needed) ¼ tablespoon Sriracha (more or less to taste) ¾ tablespoon brown sugar ½ tablespoon water ¼ tablespoon light olive oil Directions Cook rice noodles according to package instructions. Mix all ingredients for dressing together, adjusting for taste. Set aside. In a small frying pan, scramble and fully cook the egg. Assemble pad thai with noodles, egg, vegetables, and peanuts. Top with the remaining sauce. Enjoy! NUTRITIONAL INFO PER SERVING Calories 350 (120 from fat) Total fat 13g Saturated fat 3g Cholesterol 215mg Sodium 1120mg Carbohydrate 47g (5g dietary fiber, 15g 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.