These fluffy, whole-grain pancakes are proof a healthy diet can include a well-timed splurge.

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These hearty pancakes combine oats and white whole-wheat flour for 100% whole-grain goodness. They cook up fluffy, yet somehow maintain a beguiling creamy texture inside. A little shredded apple goes into the batter for sweetness, but the majority of the apple is cooked down for the sweet, fruity topping.

 We serve these pancakes with ¼ cup plain 0% Greek yogurt as additional topping to get this breakfast up to 19g of protein. Which should help keep you full for hours. These pancakes are sweet enough and shouldn’t need syrup if you want to start your day off with a balanced meal.

Active time: 33 minutes Total time: 33 minutes

Whole-Grain Cinnamon-Apple Pancakes

Ingredients

• 2 medium gala or Honeycrisp apples, peeled and cored
• 2 tbsp unsalted butter
• 2 tbsp maple syrup
• 1 1/4 tsp ground cinnamon, divided
• 3/4 cup (90g) white whole-wheat flour
• 2/3 cup (60g) quick-cooking oats
• 2 tsp baking powder
• 2 tsp sugar
• 1/4 tsp salt
• 1/4 tsp baking soda
• 2 cup (235g) plain 0% Greek yogurt, divided 
• 1 tsp vanilla extract
• 1 large egg

Directions

Cut one apple in half; shred half of the apple and set aside. Dice remaining 1 1/2 apples. In a small saucepan over medium heat, melt butter. Stir in diced apple and 1/4 cup (59ml) water; cover and cook until the apple is tender, 10–12 minutes. Stir in maple syrup and 1/4 tsp cinnamon.

Meanwhile, in a large bowl, stir together flour, oats, baking powder, sugar, salt, baking soda and the remaining 1 tsp cinnamon. In a medium bowl, whisk together yogurt, remaining 1/2 cup (118ml) water, vanilla and egg. Add yogurt mixture and shredded apple to flour mixture; stir until just combined.

Heat a large non-stick griddle or non-stick skillet over medium heat. Spoon a scant 1/4 cup batter per pancake onto a hot griddle. Cook until tops are dotted with bubbles and edges look cooked, 3–4 minutes. Turn and cook 2–3 minutes on the other side, or until cooked through. Top pancakes with ¼ cup Greek yogurt and apple mixture.

Serves: 4 | Serving Size: 3 pancakes, topped with ¼ cup Greek yogurt and ¼ cup apple topping

Do a quick prep in the morning and come home to a ready-to-eat chicken tortilla soup.

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Do a quick prep in the morning and come home to a ready-to-eat chicken tortilla soup. At only 348 calories with 39 grams of protein and 11 grams of fiber, this soup makes a healthy leftover lunch. Tip: Add a splash of hot sauce to dial up the flavor.

Active Time: 5 minutes Total Time: 8 hours + 5 minutes

Slow Cooker Chicken Tortilla Soup

Ingredients

• 1 lb boneless, skinless chicken breast
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 cups low-sodium chicken broth
• 1 15-oz. can black beans, rinsed and drained
• 1 15-oz. jar low-sodium salsa
• 1/2 avocado, diced, for garnish
• 12 tortilla chips, crumbled, for garnish

Directions

Season the chicken with salt and black pepper. 

Place the chicken, broth, black beans and salsa in a slow cooker. Cook on low for 8 hours or high for 4 hours. Remove chicken and shred, then return to soup. 

Spoon soup into bowls, top with avocado and tortilla chips and serve immediately.

Serves: 4 | Serving Size: 1/4 recipe, about 2 cups

Nutrition (per serving): Calories: 348; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 83mg; Sodium: 670mg; Carbohydrate: 33g; Dietary Fiber: 11g; Sugar: 4g; Protein: 39g

Nutrition Bonus: Calcium: 9%; Iron: 22%; Potassium: 1,269 mg; Vitamin A: 18%; Vitamin C: 40%

Originally published November 2017, updated February 2026

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Cranberry turkey roll-ups are as colorful as they are convenient.

The post Cranberry Turkey Roll-Up appeared first on MyFitnessPal Blog.

Cranberry turkey roll-ups are as colorful as they are convenient. Just roll up lean sliced turkey breast with crisp veggies and cheese. The secret kick is in the sweet cranberry sauce, which you can buy at the store or make at home.

Active time: 5 minutes Total Time: 10 minutes

Cranberry Turkey Roll-Up

Ingredients

• 4 (10-inch) 100% whole-grain tortillas 
• 1/2 cup canned whole-berry cranberry sauce
• 12 thin slices low sodium deli turkey breast
• 2 medium tomatoes, halved and sliced
• 12 small lettuce leaves
• 2 slices Swiss cheese, halved

Directions

Lay out 1 tortilla on a large plate, and microwave for 10–20 seconds. This will soften it, making it easier for you to roll.

Spread 2 tbsp cranberry sauce in the center of the tortilla wrap. Layer turkey slices, tomatoes, lettuce leaves and cheese on the wrap. Leave 1–2 inches on the sides of the tortilla.

To create your roll-up, fold in the sides of your tortilla, then tightly roll toward the top.

Top with deli sliced turkey, sliced tomatoes, lettuce leaves and cheese. Fold in the sides of the tortilla, then roll tightly toward the top. Repeat to create 3 more rolls. Wrap each roll in plastic wrap, and refrigerate for at least 20 minutes.

When you’re ready to serve, remove the plastic wrap and slice into 4–6 roll-ups.

Serves: 4 |  Serving Size: 1 roll (makes 4-6 roll-ups each)

Nutrition (per serving): Calories: 335; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 54mg; Sodium: 864mg; Carbohydrate: 40g; Dietary Fiber: 5g; Sugar: 14g; Protein: 21g

Nutrition Bonus: Potassium: 647mg; Iron: 13%; Vitamin A: 5%; Vitamin C: 17%; Calcium: 19%

Originally published December 1, 2015; Updated February 2026

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Not your ordinary salad, this recipe makes a huge salad with pops of flavor to keep things interesting. Crunchy snow peas and cabbage mingle with rotisserie chicken and a creamy-tangy Asian-inspired dressing, while segments of juicy mandarin orange add sweetness.

The post Asian-Inspired Chicken Salad With Sesame Dressing appeared first on MyFitnessPal Blog.

Not your ordinary salad, this recipe makes a huge salad with pops of flavor to keep things interesting. Crunchy snow peas and cabbage mingle with rotisserie chicken and a creamy-tangy Asian-inspired dressing, while segments of juicy mandarin orange add sweetness. With 38 grams of protein and 7 grams of fiber, it’s also going to keep you going long past lunchtime.

When you’re eating a low-carb diet, it can be difficult to get enough fiber. This recipe is low in total carbs, but thanks to all of the veggies, high in fiber.

Active time: 20 minutes Total time: 20 minutes

Asian-Inspired Chicken Salad With Sesame Dressing

 Ingredients

• 2 tbsp plus 1 tsp rice vinegar
• 1 tbsp dark sesame oil
• 1.5 tbsp tahini
• 1 tbsp tamari or low-sodium soy sauce
• 1 tbsp honey
• 1/2 tsp ginger, finely grated
• 1 lb (454g) skinless rotisserie chicken breast, shredded
• 5 cups napa or green cabbage, finely shredded
• 4 cups mixed baby greens 
• 2 cups snow peas, thinly sliced
• 1 red bell pepper, thinly sliced
• 4 small Satsuma oranges, peeled and torn into segments

Directions

In a small bowl, whisk together the vinegar, oil, tahini, tamari, honey and ginger. Set aside.

In a large bowl, toss the chicken, cabbage, greens, snow peas and bell pepper. Add 2/3 of the dressing and toss to combine. Arrange salad on 4 plates. Top with the oranges and drizzle with remaining dressing. Serve immediately.

Serves: 4 | Serving Size: 1/4 of the salad

Nutrition (per serving): Calories: 355; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 4g; Cholesterol: 98mg; Sodium: 692mg; Carbohydrate: 27g; Dietary Fiber: 7g; Sugar: 18g; Protein: 38g

Modernize the classic sloppy Joe with these vegan chickpea-and-lentil sloppy Janes.

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Saucy, savory and messy, these sloppy Joe sandwiches are vegan, but they contain 20 grams of protein thanks to a vegan chickpea-lentil filling instead of ground beef. These are served on whole grain buns, but you can also serve the filling in tacos or on quinoa for a nutritious bowl meal.

The fiber and protein in this recipe helps keep you full, so give this one a try for meal prep for lunch and you may not feel the need to snack throughout the afternoon.

Active time: 15 minutes Total time: 25 minutes

Vegan Sloppy Janes

Ingredients

• 1 tbsp olive oil
• 1/2 yellow onion, finely diced
• 1/2 cup green or red bell pepper, finely diced
• 1 8-oz. can no salt added tomato sauce
• 2 tbsp Dijon mustard
• 1 tbsp honey
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/8 tsp cayenne
• 1 15.5-oz. (455g) can low-sodium garbanzo beans, rinsed and drained
• 1 1/2 cup (297g) cooked lentils or canned, rinsed and drained brown lentils
• 4 whole-wheat hamburger buns, toasted
• 4 romaine lettuce leaves

Directions

Heat the olive oil in a large saute pan over medium heat. Add the onions and peppers and saute, stirring occasionally, until tender, about 4 minutes. Add the tomato sauce, mustard, honey, garlic powder, salt, cayenne pepper and 3 tbsp of water. Stir to combine.

Add the garbanzo beans and lentils. Reduce heat to low, cover, and simmer for 10 minutes. Using a potato masher, mash about half of the garbanzo beans. Serve on toasted buns. topped with lettuce.

Tip: To cook lentils du puy, put 1 cup lentils in a medium saucepan. Cover with cold water by 2 inches. Add 1 bay leaf and bring to a simmer over high heat. Cover, reduce heat to low, and simmer until tender, 20–30 minutes, depending on the age of the lentils. Drain. Makes about 3 cups.

Serves: 4 | Serving Size: heaping cup bean