Cold brew is definitely having a moment these days, and getting your caffeine kick from this cold brew mocha smoothie makes good use of it.

The post Cold Brew Mocha Smoothie appeared first on MyFitnessPal Blog.

Heart disease is the leading cause of death for men and women over 45 in the United States.(1) Chances are, you or someone you care about has felt the impact of a heart condition firsthand.

While this can feel alarming, there is reason for hope. By adopting small, daily habits, you can significantly lower your risk of developing heart disease.(2) These aren’t miracle cures or superfoods, but a set of lifestyle practices that, together, could help support long-term heart health.

From making mindful eating choices to staying active and prioritizing sleep, there are many steps you can start taking today. Here are six simple changes you can make right now to help support your heart health.

You might also like

5 Nutrition Tips to Boost Heart Health 

Try These Heart-Healthy Tips

1. Build Meals Around a Heart-Healthy Diet

What you eat plays a big role in heart health. In fact, the American Heart Association (AHA) reviewed decades of research and came up with a list of heart-healthy guidelines to improve cardiovascular health.(3) From eating more fruits and vegetables while limiting intakes of saturated fats, there are a variety of ways you can fine tune your diet to make it the best for your heart health goals.(3) 

Foods to Limit:(3)

• Highly processed foods (like deli meats, chips, cookies, etc.)
• Sodium (foods high in salt) 
• Alcohol
• Added sugars
• Fried foods
• Saturated fats (like fatty cuts of meat, lard, butter, and coconut oil) 

Foods to Add:(3)

• Fruits and Vegetables 
• Whole grains
• Lean protein sources (pork, chicken, turkey, beef)
• Plant-based proteins (beans, lentils, soy, tofu) 
• Heart-healthy fats (nuts, seeds, olive oil) 

Keep in mind, this list isn’t exhaustive, and it’s not meant to make you fear any particular foods. Instead, focus on balance and moderation, using the meal planning guide to make the most of your kitchen efforts for heart health. Tracking your meals and snacks in MyFitnessPal is an effective way to identify patterns and spot opportunities for improvement based on your current eating habits.

2. Maintain a Healthy Weight 

Maintaining a healthy weight and body mass index (BMI) plays a key role in supporting heart health. Research shows that obesity is linked to shorter lifespan and a significantly higher risk of cardiovascular disease (CVD) and related complications compared with a normal BMI.(4) Even being overweight without reaching obesity can increase the likelihood of developing CVD at an earlier age, meaning a larger portion of life may be spent managing heart-related health issues.(4) 

The good news? You can focus on other lifestyle factors to help achieve or maintain a healthy body weight.

As a dietitian, I don’t always love the way BMI is measured, it doesn’t account for body composition, like muscle or bone density, but it remains a quick, convenient tool that healthcare professionals often use.(5) 

Here’s a quick refresher on how to calculate BMI:(5) 

BMI = weight (kg) ÷ height (m²)

And a reminder of what’s considered what in regards to your numbers:(5)  

Underweight: <18.5

Healthy: 18.5 – 24.9

Overweight: 25-29.9

Obesity: >30

Working with a registered dietitian is one of the best ways to determine your ideal body weight, taking your full body composition into account beyond what BMI numbers alone can tell you.

3. Move Your Body Regularly

Physical activity goes hand in hand with making smart dietary choices when it comes to heart health. Not only does physical activity strengthen your heart muscles (keeping blood pumping throughout the body), but it also reduces coronary heart disease risk factors and one’s risk for having a heart attack too.(6) 

This doesn’t mean you have to log hours in a gym to make it count. Simple, everyday movements add up and can do wonders for your heart health. Consistency matters the most, so find a form of movement you enjoy, and make it happen. 

The Center for Disease Control and Prevention recommends adults log 150-minutes a week of moderate intensity activity (like a brisk walk) plus two days of strength training to reap the health benefits physical activity can provide.(7) 

If you’re not quite there, that’s ok. Start small and work your way up, before you know it, you’ll be walking 30-minutes a day.

4. Manage Your Stress

Stress management is key to keeping your heart functioning at its prime. In fact, science shows high levels of stress can do a number on your heart health, increasing blood pressure as well as other risk factors for heart disease.(8) What’s even worse is that an emotional event, especially those that fuel your anger, can set the stage for having heart issues, such as a heart attack or stroke.(8) 

With this in mind, tuning into ways that help you individually manage stress is essential. Some turn to meditation and deep breathing, while others enlist the help of movement, like yoga or exercise classes.(8) Whatever speaks to use, be sure to lean into the healthy forms of stress reduction. 

You might also like

Why Can’t I Stop Eating When I’m Stressed or Emotional? 

5. Prioritize Quality Sleep

Getting enough quality sleep doesn’t just leave you feeling more energized, it quietly supports your heart health too. Research shows that adults who sleep less than seven hours per night are more likely to report health issues such as heart attack, asthma, and depression.(9) Some of these conditions, like high blood pressure, type 2 diabetes, and obesity, can further increase your risk of heart disease, heart attack, and stroke.(9,10)

Curious about your own sleep habits? Connect your Apple Health or Health Connect apps to MyFitnessPal and start tracking your sleep to make small improvements to support your heart health.

6. Support a Strong Heart With Healthy Choices

Healthy choices go beyond just a balanced diet. MyFitnessPal dietitian Brookell White, MS, RD, points out, “Alongside other lifestyle factors, there are simple daily habits, like staying hydrated, that can add up over time to support your heart health.”(2) Consider these science-backed tips for long-term heart wellness:(2)

• Stay hydrated (fueling up with water keeps your body’s fluid levels balanced and pumps blood more efficiently throughout the body)(11)
• Get regular checkups (like monitoring cholesterol levels, blood sugar, and blood pressure)
• Limit alcohol and only drink in moderation (if any)
• Avoid smoking

Bottom Line

Taking care of your heart doesn’t have to be overwhelming. Small, consistent habits, like choosing nutrient-rich foods, staying active, managing stress, prioritizing sleep, and making mindful lifestyle choices, can add up over time. Plus, they can make a meaningful difference in your heart health. Remember, it’s not about perfection or drastic changes overnight; it’s about building sustainable routines that work for your life.

By starting with even one or two of these steps today, you’re already moving in the right direction. Focus on healthy daily habits, stay curious, and make adjustments along the way and I promise your heart will thank you for it.

You might also like

Why Your Heart Needs You to Eat More Plants (and How to Start)

The post 6 Small Changes That Could Make a Big Difference for Your Heart Health appeared first on MyFitnessPal Blog.

Cut back on sodium with these sweet and savory breakfast recipes.

The post 10 Low-Sodium Breakfasts Under 400 Calories appeared first on MyFitnessPal Blog.

Heart disease is the leading cause of death for men and women over 45 in the United States.(1) Chances are, you or someone you care about has felt the impact of a heart condition firsthand.

While this can feel alarming, there is reason for hope. By adopting small, daily habits, you can significantly lower your risk of developing heart disease.(2) These aren’t miracle cures or superfoods, but a set of lifestyle practices that, together, could help support long-term heart health.

From making mindful eating choices to staying active and prioritizing sleep, there are many steps you can start taking today. Here are six simple changes you can make right now to help support your heart health.

You might also like

5 Nutrition Tips to Boost Heart Health 

Try These Heart-Healthy Tips

1. Build Meals Around a Heart-Healthy Diet

What you eat plays a big role in heart health. In fact, the American Heart Association (AHA) reviewed decades of research and came up with a list of heart-healthy guidelines to improve cardiovascular health.(3) From eating more fruits and vegetables while limiting intakes of saturated fats, there are a variety of ways you can fine tune your diet to make it the best for your heart health goals.(3) 

Foods to Limit:(3)

• Highly processed foods (like deli meats, chips, cookies, etc.)
• Sodium (foods high in salt) 
• Alcohol
• Added sugars
• Fried foods
• Saturated fats (like fatty cuts of meat, lard, butter, and coconut oil) 

Foods to Add:(3)

• Fruits and Vegetables 
• Whole grains
• Lean protein sources (pork, chicken, turkey, beef)
• Plant-based proteins (beans, lentils, soy, tofu) 
• Heart-healthy fats (nuts, seeds, olive oil) 

Keep in mind, this list isn’t exhaustive, and it’s not meant to make you fear any particular foods. Instead, focus on balance and moderation, using the meal planning guide to make the most of your kitchen efforts for heart health. Tracking your meals and snacks in MyFitnessPal is an effective way to identify patterns and spot opportunities for improvement based on your current eating habits.

2. Maintain a Healthy Weight 

Maintaining a healthy weight and body mass index (BMI) plays a key role in supporting heart health. Research shows that obesity is linked to shorter lifespan and a significantly higher risk of cardiovascular disease (CVD) and related complications compared with a normal BMI.(4) Even being overweight without reaching obesity can increase the likelihood of developing CVD at an earlier age, meaning a larger portion of life may be spent managing heart-related health issues.(4) 

The good news? You can focus on other lifestyle factors to help achieve or maintain a healthy body weight.

As a dietitian, I don’t always love the way BMI is measured, it doesn’t account for body composition, like muscle or bone density, but it remains a quick, convenient tool that healthcare professionals often use.(5) 

Here’s a quick refresher on how to calculate BMI:(5) 

BMI = weight (kg) ÷ height (m²)

And a reminder of what’s considered what in regards to your numbers:(5)  

Underweight: <18.5

Healthy: 18.5 – 24.9

Overweight: 25-29.9

Obesity: >30

Working with a registered dietitian is one of the best ways to determine your ideal body weight, taking your full body composition into account beyond what BMI numbers alone can tell you.

3. Move Your Body Regularly

Physical activity goes hand in hand with making smart dietary choices when it comes to heart health. Not only does physical activity strengthen your heart muscles (keeping blood pumping throughout the body), but it also reduces coronary heart disease risk factors and one’s risk for having a heart attack too.(6) 

This doesn’t mean you have to log hours in a gym to make it count. Simple, everyday movements add up and can do wonders for your heart health. Consistency matters the most, so find a form of movement you enjoy, and make it happen. 

The Center for Disease Control and Prevention recommends adults log 150-minutes a week of moderate intensity activity (like a brisk walk) plus two days of strength training to reap the health benefits physical activity can provide.(7) 

If you’re not quite there, that’s ok. Start small and work your way up, before you know it, you’ll be walking 30-minutes a day.

4. Manage Your Stress

Stress management is key to keeping your heart functioning at its prime. In fact, science shows high levels of stress can do a number on your heart health, increasing blood pressure as well as other risk factors for heart disease.(8) What’s even worse is that an emotional event, especially those that fuel your anger, can set the stage for having heart issues, such as a heart attack or stroke.(8) 

With this in mind, tuning into ways that help you individually manage stress is essential. Some turn to meditation and deep breathing, while others enlist the help of movement, like yoga or exercise classes.(8) Whatever speaks to use, be sure to lean into the healthy forms of stress reduction. 

You might also like

Why Can’t I Stop Eating When I’m Stressed or Emotional? 

5. Prioritize Quality Sleep

Getting enough quality sleep doesn’t just leave you feeling more energized, it quietly supports your heart health too. Research shows that adults who sleep less than seven hours per night are more likely to report health issues such as heart attack, asthma, and depression.(9) Some of these conditions, like high blood pressure, type 2 diabetes, and obesity, can further increase your risk of heart disease, heart attack, and stroke.(9,10)

Curious about your own sleep habits? Connect your Apple Health or Health Connect apps to MyFitnessPal and start tracking your sleep to make small improvements to support your heart health.

6. Support a Strong Heart With Healthy Choices

Healthy choices go beyond just a balanced diet. MyFitnessPal dietitian Brookell White, MS, RD, points out, “Alongside other lifestyle factors, there are simple daily habits, like staying hydrated, that can add up over time to support your heart health.”(2) Consider these science-backed tips for long-term heart wellness:(2)

• Stay hydrated (fueling up with water keeps your body’s fluid levels balanced and pumps blood more efficiently throughout the body)(11)
• Get regular checkups (like monitoring cholesterol levels, blood sugar, and blood pressure)
• Limit alcohol and only drink in moderation (if any)
• Avoid smoking

Bottom Line

Taking care of your heart doesn’t have to be overwhelming. Small, consistent habits, like choosing nutrient-rich foods, staying active, managing stress, prioritizing sleep, and making mindful lifestyle choices, can add up over time. Plus, they can make a meaningful difference in your heart health. Remember, it’s not about perfection or drastic changes overnight; it’s about building sustainable routines that work for your life.

By starting with even one or two of these steps today, you’re already moving in the right direction. Focus on healthy daily habits, stay curious, and make adjustments along the way and I promise your heart will thank you for it.

You might also like

Why Your Heart Needs You to Eat More Plants (and How to Start)

The post 6 Small Changes That Could Make a Big Difference for Your Heart Health appeared first on MyFitnessPal Blog.

Small changes can make a big difference for your heart. Here are 6 simple habits that support cardiovascular health and lower risks.

The post 6 Small Changes That Could Make a Big Difference for Your Heart Health appeared first on MyFitnessPal Blog.

Heart disease is the leading cause of death for men and women over 45 in the United States.(1) Chances are, you or someone you care about has felt the impact of a heart condition firsthand.

While this can feel alarming, there is reason for hope. By adopting small, daily habits, you can significantly lower your risk of developing heart disease.(2) These aren’t miracle cures or superfoods, but a set of lifestyle practices that, together, could help support long-term heart health.

From making mindful eating choices to staying active and prioritizing sleep, there are many steps you can start taking today. Here are six simple changes you can make right now to help support your heart health.

You might also like

5 Nutrition Tips to Boost Heart Health 

Try These Heart-Healthy Tips

1. Build Meals Around a Heart-Healthy Diet

What you eat plays a big role in heart health. In fact, the American Heart Association (AHA) reviewed decades of research and came up with a list of heart-healthy guidelines to improve cardiovascular health.(3) From eating more fruits and vegetables while limiting intakes of saturated fats, there are a variety of ways you can fine tune your diet to make it the best for your heart health goals.(3) 

Foods to Limit:(3)

• Highly processed foods (like deli meats, chips, cookies, etc.)
• Sodium (foods high in salt) 
• Alcohol
• Added sugars
• Fried foods
• Saturated fats (like fatty cuts of meat, lard, butter, and coconut oil) 

Foods to Add:(3)

• Fruits and Vegetables 
• Whole grains
• Lean protein sources (pork, chicken, turkey, beef)
• Plant-based proteins (beans, lentils, soy, tofu) 
• Heart-healthy fats (nuts, seeds, olive oil) 

Keep in mind, this list isn’t exhaustive, and it’s not meant to make you fear any particular foods. Instead, focus on balance and moderation, using the meal planning guide to make the most of your kitchen efforts for heart health. Tracking your meals and snacks in MyFitnessPal is an effective way to identify patterns and spot opportunities for improvement based on your current eating habits.

2. Maintain a Healthy Weight 

Maintaining a healthy weight and body mass index (BMI) plays a key role in supporting heart health. Research shows that obesity is linked to shorter lifespan and a significantly higher risk of cardiovascular disease (CVD) and related complications compared with a normal BMI.(4) Even being overweight without reaching obesity can increase the likelihood of developing CVD at an earlier age, meaning a larger portion of life may be spent managing heart-related health issues.(4) 

The good news? You can focus on other lifestyle factors to help achieve or maintain a healthy body weight.

As a dietitian, I don’t always love the way BMI is measured, it doesn’t account for body composition, like muscle or bone density, but it remains a quick, convenient tool that healthcare professionals often use.(5) 

Here’s a quick refresher on how to calculate BMI:(5) 

BMI = weight (kg) ÷ height (m²)

And a reminder of what’s considered what in regards to your numbers:(5)  

Underweight: <18.5

Healthy: 18.5 – 24.9

Overweight: 25-29.9

Obesity: >30

Working with a registered dietitian is one of the best ways to determine your ideal body weight, taking your full body composition into account beyond what BMI numbers alone can tell you.

3. Move Your Body Regularly

Physical activity goes hand in hand with making smart dietary choices when it comes to heart health. Not only does physical activity strengthen your heart muscles (keeping blood pumping throughout the body), but it also reduces coronary heart disease risk factors and one’s risk for having a heart attack too.(6) 

This doesn’t mean you have to log hours in a gym to make it count. Simple, everyday movements add up and can do wonders for your heart health. Consistency matters the most, so find a form of movement you enjoy, and make it happen. 

The Center for Disease Control and Prevention recommends adults log 150-minutes a week of moderate intensity activity (like a brisk walk) plus two days of strength training to reap the health benefits physical activity can provide.(7) 

If you’re not quite there, that’s ok. Start small and work your way up, before you know it, you’ll be walking 30-minutes a day.

4. Manage Your Stress

Stress management is key to keeping your heart functioning at its prime. In fact, science shows high levels of stress can do a number on your heart health, increasing blood pressure as well as other risk factors for heart disease.(8) What’s even worse is that an emotional event, especially those that fuel your anger, can set the stage for having heart issues, such as a heart attack or stroke.(8) 

With this in mind, tuning into ways that help you individually manage stress is essential. Some turn to meditation and deep breathing, while others enlist the help of movement, like yoga or exercise classes.(8) Whatever speaks to use, be sure to lean into the healthy forms of stress reduction. 

You might also like

Why Can’t I Stop Eating When I’m Stressed or Emotional? 

5. Prioritize Quality Sleep

Getting enough quality sleep doesn’t just leave you feeling more energized, it quietly supports your heart health too. Research shows that adults who sleep less than seven hours per night are more likely to report health issues such as heart attack, asthma, and depression.(9) Some of these conditions, like high blood pressure, type 2 diabetes, and obesity, can further increase your risk of heart disease, heart attack, and stroke.(9,10)

Curious about your own sleep habits? Connect your Apple Health or Health Connect apps to MyFitnessPal and start tracking your sleep to make small improvements to support your heart health.

6. Support a Strong Heart With Healthy Choices

Healthy choices go beyond just a balanced diet. MyFitnessPal dietitian Brookell White, MS, RD, points out, “Alongside other lifestyle factors, there are simple daily habits, like staying hydrated, that can add up over time to support your heart health.”(2) Consider these science-backed tips for long-term heart wellness:(2)

• Stay hydrated (fueling up with water keeps your body’s fluid levels balanced and pumps blood more efficiently throughout the body)(11)
• Get regular checkups (like monitoring cholesterol levels, blood sugar, and blood pressure)
• Limit alcohol and only drink in moderation (if any)
• Avoid smoking

Bottom Line

Taking care of your heart doesn’t have to be overwhelming. Small, consistent habits, like choosing nutrient-rich foods, staying active, managing stress, prioritizing sleep, and making mindful lifestyle choices, can add up over time. Plus, they can make a meaningful difference in your heart health. Remember, it’s not about perfection or drastic changes overnight; it’s about building sustainable routines that work for your life.

By starting with even one or two of these steps today, you’re already moving in the right direction. Focus on healthy daily habits, stay curious, and make adjustments along the way and I promise your heart will thank you for it.

You might also like

Why Your Heart Needs You to Eat More Plants (and How to Start)

The post 6 Small Changes That Could Make a Big Difference for Your Heart Health appeared first on MyFitnessPal Blog.

Frozen butternut squash cubes add body and nutrients to this simple one-pot macaroni and cheese with chicken breast and baby kale.

The post Creamy Mac n Cheese With Chicken and Baby Kale appeared first on MyFitnessPal Blog.

Active time: 15 minutes Total time: 30 minutes

Tortillas make the perfect nests to hold beans and eggs in this clever spin on the much-loved Mexican breakfast. Making your own refried beans takes just minutes, and you’ll cut out a lot of the sodium and fat typically found in canned versions.

Huevos Rancheros Nests

Ingredients

• 1 1/2 tbsp olive oil
• 1 yellow onion, diced
• 1 1/4 tsp ground cumin
• 1 medium garlic clove, minced
• 1 (15-ounce/425g) can no salt added black beans, drained and rinsed
• 4 (6-inch/15-cm) corn tortillas
• 4 large eggs
• 1/4 cup (57g) tomato or tomatillo salsa
• 1/4 cup (28g) cotija cheese, crumbled 
• 2 green onions, chopped

Directions

Preheat oven to 375°F (190ºC). Spray four 10-ounce (295ml) oven-safe ramekins with cooking spray and place on a small baking sheet. Wrap tortillas in plastic wrap (or use the bag they came in) and microwave until pliable, 25 seconds. (Alternatively, heat the tortillas over medium heat in a nonstick pan.) Brush both sides of the tortillas with 1 1/2 tsp of oil and gently push the tortillas into the ramekins (the tortilla will overlap on itself in places, this is fine); set aside.

Heat the remaining tbsp of oil in a medium sauté pan over medium heat. Add onion and sauté until lightly browned, 3 minutes. Add garlic and cumin and cook until fragrant, 20 seconds. Add the beans and 3/4 cup water, mash with a potato masher and simmer, stirring occasionally, until thickened, 3 minutes.

Spoon the beans into the tortilla shells. Crack an egg into each ramekin, spoon the salsa over the eggs, and sprinkle with cheese and green onions. Bake the ramekins until the egg white and top of the yolks are set, 12–15 minutes for runny yolks, 20 minutes for yolks that are nearly set; serve immediately.

Serves: 4 | Serving Size: 1 ramekin (1 tortilla, 1/4 cup beans, 1 egg, 1 tbsp salsa, 1 tbsp cotija)

Nutrition (per serving): Calories: 324; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 194mg; Sodium: 296mg; Carbohydrate: 34g; Dietary Fiber: 8g; Sugar: 4g; Protein: 16g

Originally published April 18, 2019; Updated January 2026

The post Huevos Rancheros Nests appeared first on MyFitnessPal Blog.

The beloved Huevos Rancheros egg dish gets a makeover for the perfect single-serve breakfast that contains fiber and protein.

The post Huevos Rancheros Nests appeared first on MyFitnessPal Blog.

Active time: 15 minutes Total time: 30 minutes

Tortillas make the perfect nests to hold beans and eggs in this clever spin on the much-loved Mexican breakfast. Making your own refried beans takes just minutes, and you’ll cut out a lot of the sodium and fat typically found in canned versions.

Huevos Rancheros Nests

Ingredients

• 1 1/2 tbsp olive oil
• 1 yellow onion, diced
• 1 1/4 tsp ground cumin
• 1 medium garlic clove, minced
• 1 (15-ounce/425g) can no salt added black beans, drained and rinsed
• 4 (6-inch/15-cm) corn tortillas
• 4 large eggs
• 1/4 cup (57g) tomato or tomatillo salsa
• 1/4 cup (28g) cotija cheese, crumbled 
• 2 green onions, chopped

Directions

Preheat oven to 375°F (190ºC). Spray four 10-ounce (295ml) oven-safe ramekins with cooking spray and place on a small baking sheet. Wrap tortillas in plastic wrap (or use the bag they came in) and microwave until pliable, 25 seconds. (Alternatively, heat the tortillas over medium heat in a nonstick pan.) Brush both sides of the tortillas with 1 1/2 tsp of oil and gently push the tortillas into the ramekins (the tortilla will overlap on itself in places, this is fine); set aside.

Heat the remaining tbsp of oil in a medium sauté pan over medium heat. Add onion and sauté until lightly browned, 3 minutes. Add garlic and cumin and cook until fragrant, 20 seconds. Add the beans and 3/4 cup water, mash with a potato masher and simmer, stirring occasionally, until thickened, 3 minutes.

Spoon the beans into the tortilla shells. Crack an egg into each ramekin, spoon the salsa over the eggs, and sprinkle with cheese and green onions. Bake the ramekins until the egg white and top of the yolks are set, 12–15 minutes for runny yolks, 20 minutes for yolks that are nearly set; serve immediately.

Serves: 4 | Serving Size: 1 ramekin (1 tortilla, 1/4 cup beans, 1 egg, 1 tbsp salsa, 1 tbsp cotija)

Nutrition (per serving): Calories: 324; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 194mg; Sodium: 296mg; Carbohydrate: 34g; Dietary Fiber: 8g; Sugar: 4g; Protein: 16g

Originally published April 18, 2019; Updated January 2026

The post Huevos Rancheros Nests appeared first on MyFitnessPal Blog.

For a low-carb, lower-calorie twist on fajitas, skip the tortillas in favor of crunchy romaine lettuce and fill with your favorite toppings.

The post Chicken Fajitas Lettuce Wraps appeared first on MyFitnessPal Blog.

For a low-carb, lower-calorie twist on fajitas, skip the tortillas in favor of crunchy romaine lettuce. The leaves make for fun handheld “boats” that hold all the delicious fillings so you can enjoy the works—including avocado, salsa and sour cream.

This is an easy meal prep option for lunch or dinner. If you’d like to decrease the calories a bit, swap the sour cream with low-fat Greek yogurt; you’ll decrease the fat and get some extra protein this way.

Active time: 12 minutes | Total time: 32 minutes

Chicken Fajitas Lettuce Wraps

Ingredients

• 1 lb (454g) boneless, skinless chicken breasts, thinly sliced
• 1 tbsp canola oil, divided
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp kosher salt, divided
• 1 medium red bell pepper, thinly sliced
• 1 medium yellow bell pepper, thinly sliced
• 1 large yellow onion, thinly sliced
• 1 medium avocado, mashed
• 8 romaine lettuce leaves (about 120g)
• 1/2 cup (120g) fresh salsa
• 1/2 cup (120g) low-fat sour cream

Directions

Place a large rimmed sheet pan in the oven. Preheat the oven to 450°F (230ºC), leaving the pan in the oven as it heats.

In a medium bowl, toss the chicken with 1.5 tsp oil. In a small bowl, combine cumin, paprika, garlic powder and 1/2 tsp salt. Sprinkle spice mixture over the chicken; toss well to coat. In a large bowl, combine the bell peppers and onion. Drizzle with remaining 1.5 tsp oil and sprinkle with 1/4 tsp salt; toss to coat. Arrange chicken and vegetables on the preheated pan, spreading in an even layer. Bake until chicken is cooked through and vegetables are crisp-tender, 18–20 min, stirring after 10 min.

Meanwhile, stir the remaining 1/4 tsp salt into the mashed avocado. Spoon about 1/2 cup chicken mixture into each lettuce leaf; top each with about 2 tbsp avocado, 1 tbsp salsa and 1 tbsp sour cream.

Serves: 4 | Serving Size: 2 fajitas

Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 3g; Cholesterol: 93mg; Sodium: 879mg; Carbohydrate: 17g; Dietary Fiber: 5g; Sugar: 5g; Protein: 29g

Nutrition Bonus: Potassium: 1005mg; Iron: 10%; Vitamin A: 10%; Vitamin C: 230%; Calcium: 9%

Originally published October 29, 2020; Updated February 2026

The post Chicken Fajitas Lettuce Wraps appeared first on MyFitnessPal Blog.

Lean ground turkey breast keeps this quick chili light while also providing plenty of rib-sticking protein.

The post Easy Turkey and White Bean Chili appeared first on MyFitnessPal Blog.

Prep breakfast the night before for a stress-free morning. Spiced apple- and walnut-infused oatmeal allows you to enjoy fall flavors anytime of the year! Protein-rich skim milk and nonfat plain Greek yogurt paired with fiber-rich oats make for a satisfying breakfast combo. Need a lighter breakfast? Omit the one tbsp of nut butter to trim about 100 calories, or share with a loved one.

Protein-Packed Overnight Oats

Ingredients

• 1/2 cup (80g) old fashioned oats (certified gluten-free if necessary)
• 1/3 cup (80g) skim milk
• 1/3 cup (75g) nonfat plain Greek yogurt
• 1 tbsp almond butter           
• 2 tsp honey
• 1/4 tsp apple pie spice
• 1/2 medium (180g) apple, cored and chopped
• 2 tsp chopped toasted walnuts

Directions

Combine oats, milk, yogurt, almond butter, honey, spice, and apple in a 1-cup jar, stirring until very well blended. Cover and refrigerate 8 hours or overnight.

Stir before serving and sprinkle with walnuts.

Nutrition Information

Serves: 1 |  Serving Size: 1 1/2 cups

Nutrition (per serving): Calories: 459; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 6g; Cholesterol: 6mg; Sodium: 63mg; Carbohydrate: 63g; Dietary Fiber: 8g; Sugar: 32g; Protein: 20g

Nutrition Bonus: Potassium: 635mg; Iron: 15%; Vitamin C: 8%; Calcium: 26%

Originally published January 6, 2016; Updated February 2026

The post Protein-Packed Overnight Oats appeared first on MyFitnessPal Blog.

When you need a protein-packed lunch in minutes, this spicy tuna wrap delivers with minimal prep and maximum flavor.

The post Spicy Tuna Wrap appeared first on MyFitnessPal Blog.

Prep breakfast the night before for a stress-free morning. Spiced apple- and walnut-infused oatmeal allows you to enjoy fall flavors anytime of the year! Protein-rich skim milk and nonfat plain Greek yogurt paired with fiber-rich oats make for a satisfying breakfast combo. Need a lighter breakfast? Omit the one tbsp of nut butter to trim about 100 calories, or share with a loved one.

Protein-Packed Overnight Oats

Ingredients

• 1/2 cup (80g) old fashioned oats (certified gluten-free if necessary)
• 1/3 cup (80g) skim milk
• 1/3 cup (75g) nonfat plain Greek yogurt
• 1 tbsp almond butter           
• 2 tsp honey
• 1/4 tsp apple pie spice
• 1/2 medium (180g) apple, cored and chopped
• 2 tsp chopped toasted walnuts

Directions

Combine oats, milk, yogurt, almond butter, honey, spice, and apple in a 1-cup jar, stirring until very well blended. Cover and refrigerate 8 hours or overnight.

Stir before serving and sprinkle with walnuts.

Nutrition Information

Serves: 1 |  Serving Size: 1 1/2 cups

Nutrition (per serving): Calories: 459; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 6g; Cholesterol: 6mg; Sodium: 63mg; Carbohydrate: 63g; Dietary Fiber: 8g; Sugar: 32g; Protein: 20g

Nutrition Bonus: Potassium: 635mg; Iron: 15%; Vitamin C: 8%; Calcium: 26%

Originally published January 6, 2016; Updated February 2026

The post Protein-Packed Overnight Oats appeared first on MyFitnessPal Blog.

Wraps are the epitome of an easy, on-the-go lunch, and this zesty Tuscan chicken salad wrap is a case in point.

The post Tuscan Chicken Salad Wrap appeared first on MyFitnessPal Blog.

Prep breakfast the night before for a stress-free morning. Spiced apple- and walnut-infused oatmeal allows you to enjoy fall flavors anytime of the year! Protein-rich skim milk and nonfat plain Greek yogurt paired with fiber-rich oats make for a satisfying breakfast combo. Need a lighter breakfast? Omit the one tbsp of nut butter to trim about 100 calories, or share with a loved one.

Protein-Packed Overnight Oats

Ingredients

• 1/2 cup (80g) old fashioned oats (certified gluten-free if necessary)
• 1/3 cup (80g) skim milk
• 1/3 cup (75g) nonfat plain Greek yogurt
• 1 tbsp almond butter           
• 2 tsp honey
• 1/4 tsp apple pie spice
• 1/2 medium (180g) apple, cored and chopped
• 2 tsp chopped toasted walnuts

Directions

Combine oats, milk, yogurt, almond butter, honey, spice, and apple in a 1-cup jar, stirring until very well blended. Cover and refrigerate 8 hours or overnight.

Stir before serving and sprinkle with walnuts.

Nutrition Information

Serves: 1 |  Serving Size: 1 1/2 cups

Nutrition (per serving): Calories: 459; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 6g; Cholesterol: 6mg; Sodium: 63mg; Carbohydrate: 63g; Dietary Fiber: 8g; Sugar: 32g; Protein: 20g

Nutrition Bonus: Potassium: 635mg; Iron: 15%; Vitamin C: 8%; Calcium: 26%

Originally published January 6, 2016; Updated February 2026

The post Protein-Packed Overnight Oats appeared first on MyFitnessPal Blog.

Pack an anti-inflammatory punch with the turmeric and ginger in this savory-sweet breakfast that contains both protein and fiber.

The post Golden Overnight Oats With Blueberries appeared first on MyFitnessPal Blog.

Prep breakfast the night before for a stress-free morning. Spiced apple- and walnut-infused oatmeal allows you to enjoy fall flavors anytime of the year! Protein-rich skim milk and nonfat plain Greek yogurt paired with fiber-rich oats make for a satisfying breakfast combo. Need a lighter breakfast? Omit the one tbsp of nut butter to trim about 100 calories, or share with a loved one.

Protein-Packed Overnight Oats

Ingredients

• 1/2 cup (80g) old fashioned oats (certified gluten-free if necessary)
• 1/3 cup (80g) skim milk
• 1/3 cup (75g) nonfat plain Greek yogurt
• 1 tbsp almond butter           
• 2 tsp honey
• 1/4 tsp apple pie spice
• 1/2 medium (180g) apple, cored and chopped
• 2 tsp chopped toasted walnuts

Directions

Combine oats, milk, yogurt, almond butter, honey, spice, and apple in a 1-cup jar, stirring until very well blended. Cover and refrigerate 8 hours or overnight.

Stir before serving and sprinkle with walnuts.

Nutrition Information

Serves: 1 |  Serving Size: 1 1/2 cups

Nutrition (per serving): Calories: 459; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 6g; Cholesterol: 6mg; Sodium: 63mg; Carbohydrate: 63g; Dietary Fiber: 8g; Sugar: 32g; Protein: 20g

Nutrition Bonus: Potassium: 635mg; Iron: 15%; Vitamin C: 8%; Calcium: 26%

Originally published January 6, 2016; Updated February 2026

The post Protein-Packed Overnight Oats appeared first on MyFitnessPal Blog.