Think outside the cereal box with these quick and easy breakfasts.

The post 4 Fast Breakfast Alternatives to Dry Cereal appeared first on MyFitnessPal Blog.

There are those people who breeze into work in the morning and casually mention how they read the paper over a long and leisurely breakfast after a morning jog. Then there are those who would gladly hit the snooze button and skip breakfast completely if it means they can get an extra seven minutes of sleep.

 Whether you commute to the office or work from home it’s important to eat breakfast before hunger strikes. (1) Here are some quick breakfast options that show there’s more to breakfast than what’s inside the cereal box:

4 Fast Breakfast Alternatives to Dry Cereal

1. OVERNIGHT OATS

If you haven’t already, it’s time to revisit this new classic. These Protein-Packed Overnight Oats mix oats, plain yogurt, fruit, and a few other ingredients and are simply refrigerated overnight for a healthy breakfast on-the-go. Swap out your favorite milk, fruit and yogurt for your own twist on this recipe. 

2. MICROWAVE EGGS

Spray the inside of a ramekin or small mason jar with cooking spray. Crack two eggs and add a splash of milk, a sprinkle of salt and pepper and stir with a fork to combine. Cover and bring with you to work. When you get to work, remove the lid and pop it into the office microwave for 30-second intervals until you have warm, perfectly cooked, scrambled eggs. Pair this with a piece of fruit for a balanced meal.

3. COTTAGE CHEESE

Yogurt is the go-to dairy staple for mornings, but like cereal, plain yogurt gets dull and many flavored yogurts contain added sugars. Instead try low-fat cottage cheese which is packed with protein and no added sweeteners and is the perfect foundation for banana slices, berries and a little granola.

4. PROTEIN SHAKE

A protein shake is an easy, no-cook breakfast that comes together quickly and has all the nutrients to keep you satisfied until lunch. This Green Mango Kale Protein Shake has only 6 ingredients with 42g of protein to start your day with a bang.  

Originally published January 2018, updated February 2026

The post 4 Fast Breakfast Alternatives to Dry Cereal appeared first on MyFitnessPal Blog.

Citrus fights more than just colds. Here’s why you should add it to your diet this season.

The post 5 Health Benefits of Citrus Beyond Vitamin C appeared first on MyFitnessPal Blog.

With only 24 hours in a day, it’s no surprise how fast they disappear into work, kids, workouts, and trying to maintain some kind of social life. By the time you wander into the kitchen, exhausted and hungry, the idea of cooking feels overwhelming. You open that Instagram recipe you saved only to realize it calls for 15 ingredients just to make the sauce. Pass! In a moment of panic, you grab your phone and order delivery. It’s more than you planned to spend, but at least dinner is handled. Sound familiar?

I get it. But what if building a balanced meal didn’t require complicated recipes, a packed grocery cart, or blowing your budget? 

Enter the 3-ingredient rule: a simple, sustainable framework that helps you get a nourishing meal on your plate fast, without restriction. Stay with me, and I’ll show you how to make this work for you.

What Is the 3-Ingredient Rule?

Consider this your MyFitnessPal–exclusive secret: the 3-Ingredient Rule. The good news? You don’t need a PhD in metabolism to use it. 

The concept is simple: anchor each meal around three core ingredients, typically a protein, a fiber-rich produce, and a complex carb or healthy fat, then let any extra “flavor boosters” naturally complement what you’re making.

Why does this work? Research shows that reducing decision fatigue around food choices is a powerful way to build healthier, more sustainable habits.(1) When you’re running on little sleep, you’re more likely to choose the fastest, easiest option that offers little nutrient-density (hello, drive-thru).(2) A simple, repeatable framework takes the mental load off and keeps your health goals front and center, even on your busiest days.

From snacks built on whole foods like yogurt, fruit, and nuts, to protein-packed dinners like chicken with pesto and veggies, these meals show that balanced eating doesn’t require a long ingredient list. Whether you’re a seasoned cook or just getting comfortable in the kitchen, the 3-ingredient rule is designed for real life. 

How to Build a Balanced Meal With Just 3 Ingredients

1. Start With a Source of Protein

Protein is the powerhouse you need to kick off your meal with. Protein provides satiety, keeping you fuller for longer after your meal and helping you maintain (or lose) weight.(3,4) Plus, it also supports lean muscle mass and bone density while contributing to metabolic regulation.(12,13)

Both plant- and animal-proteins fit into the picture here. The key is to stock up on those you enjoy and that work conveniently into a variety of different meals. Here’s a few ideas to get you started:

Plant-Based Proteins 

• Canned Beans 
• Frozen Edamame 
• Lentil Pasta 
• Nuts
• Peas 
• Seeds

Animal-Based Proteins

• Poultry: chicken, turkey
• Lean red meat: 90% lean ground beef, sirloin, pork chops, pork tenderloin 
• Seafood: canned salmon and/or tuna, shrimp, herring, mackerel 
• Eggs
• Dairy: Greek yogurt, cheese 

2. Volumize with Fiber-Rich Produce

Next up, fiber. Fiber is the key to building volume in your meals and helping you feel satisfied when you put down your fork (or spoon).(6) Research shows fiber helps not only with weight control, but can also support other conditions through lowering inflammation too.(6,7) The more, the merrier when it comes to your produce-picks. 

Convenient produce options to keep on hand to volumize your meals include:

• Fresh or frozen vegetables and veggie blends 
• Frozen riced cauliflower 
• Leafy green mixes 
• Fresh, canned or frozen fruits (without added sugars) 
• Canned tomatoes (low-sodium) 
• Canned beans (low-sodium) 

3. Finish With a Complex Carb and/or Healthy Fat

Depending on the meal you have in mind will dictate if adding a complex carb or a healthy fat as the third main ingredient. Complex carbohydrates are those that pack a more nutrient density in every bite.(8) These not only provide more dietary fiber, vitamins and minerals, they are also digested slower and keep you feeling full longer while supporting healthy blood sugar levels (8,14) 

Examples of complex carbohydrates that work well with the 3-ingredient rule include: 

• Whole-grain bread
• Microwaveable quinoa/grain blend pouches 
• Whole-wheat tortillas 
• Whole-wheat pasta
• Root vegetables, like sweet potatoes
• Squash, like acorn, butternut, or pumpkin  

Fancy a healthy fat instead? These can work well too, especially if you’re in a bind and have little time to prep. Opt for those that are low in saturated fat and offer more nutritional bang per bite, like vitamins, minerals, and unsaturated fats to reap the heart-health benefits they can offer.(9) 

These healthy fats that work well in a variety of meal options:

• Nuts & seeds
• Olive oil 
• Sesame oil 
• Avocado 
• Olives 

Rounding out your meal with these options don’t just help keep you fuller, but they also add enjoyment to your plate too.(10) 

Easy 3-Ingredient Meal Ideas 

Here’s our gift to you –  quick and easy 3-ingredient meals you can make this week! Screenshot this section so you can pull it out when you’re in a bind.

3-Ingredient Breakfast Ideas

• Egg Scramble: 
  • Protein: Eggs
  • Fiber: Spinach
  • Complex Carb: Whole-Grain Bread 
• Yogurt Bowl:
  • Protein: Greek Yogurt
  • Fiber: Frozen Raspberries
  • Healthy Fat: Chopped Nuts

3-Ingredient Main Meal Ideas

• Protein-Pasta Bake:
  • Protein: Lentil Pasta 
  • Fiber: Canned Artichoke Hearts 
  • Healthy Fat: Pesto Sauce (jar) 
• Taco-Bowl:
  • Protein: Ground Turkey 
  • Fiber: Leafy Green Mix 
  • Complex Carb: Brown Rice 

3-Ingredient Snack and Dessert Ideas

• Peanut Butter Banana Bites:
  • Protein: Peanut Butter
  • Fiber: Banana 
  • Healthy Fat: Dark Chocolate Shavings 

• Cookie Dip with Fresh Berries
  • Protein: Cottage Cheese
  • Fiber: Strawberries
  • Healthy Fat: Cinnamon Almond Butter

Tips for Creating Simple Recipes That Meet Your Goals 

These tips will make your life (and mealtime) easier when it comes to preparing balanced meals in a flash. 

• Stock up on pantry & freezer staples. 

Ingredients that go the extra mile, yes please. Canned tomatoes, beans, and freezer-friendly ready-to-eat produce are game changers when it comes to getting dinner on the table fast. 

• Utilize better-for-you cooking methods. 

Boiling, baking, roasting, and air-frying are healthier alternatives than deep-frying but can satisfy you just as much.  

• Keep portion sizes in check. 

Just because you have only 3-ingredients doesn’t make them free for all. Keep track of your portions and add them to your food log. 

• Add flavor wisely. 

A sprinkle of cheese, dollop of guacamole, or drizzle of chili oil can add a lot of flavor in a small portion. Just be sure to be mindful of amounts, and log them into your app too. 

• Adjust based on your personal needs. 

Falling short on fiber? A simple swap can boost the fiber in your daily meals through adding artichoke hearts as the fiber addition to your lentil pasta bake. With 8-grams of fiber in 1-cup, you’ll be satisfied and satiated with every bite.(11)

Need help getting started? Let MyFitnessPal do the work for you. With the Meal Planner feature, it makes answering “what’s for dinner” that much easier. 

Bottom Line

At the end of the day, healthy eating doesn’t have to mean complicated recipes, endless prep, or a fridge full of specialty ingredients. The 3-Ingredient Rule is proof that simple can still be satisfying, balanced, and effective for supporting your goals. By anchoring each meal around a protein, fiber-rich product, and a complex carb or healthy fat, you create a repeatable formula that saves time, reduces stress, and keeps nutrition front and center.

MyFitnessPal dietitian Joanna Gregg shares, “Remember, progress isn’t built on perfection; it’s built on consistency. Some nights that might look like a carefully planned and plated meal, and other nights it might be eggs, spinach, and toast thrown together in 10 minutes. Both check the boxes for a healthy, balanced meal.”

With a stocked pantry, a simple framework, and a little support from MyFitnessPal’s Meal Planner, getting a nourishing meal on your plate can feel doable again. 

The post The 3-Ingredient Rule for Easy, Balanced Meals appeared first on MyFitnessPal Blog.

Learn how the 3-ingredient rule helps you build easy, balanced meals using simple foods—perfect for beginners, busy days, and low-effort cooking.

The post The 3-Ingredient Rule for Easy, Balanced Meals appeared first on MyFitnessPal Blog.

With only 24 hours in a day, it’s no surprise how fast they disappear into work, kids, workouts, and trying to maintain some kind of social life. By the time you wander into the kitchen, exhausted and hungry, the idea of cooking feels overwhelming. You open that Instagram recipe you saved only to realize it calls for 15 ingredients just to make the sauce. Pass! In a moment of panic, you grab your phone and order delivery. It’s more than you planned to spend, but at least dinner is handled. Sound familiar?

I get it. But what if building a balanced meal didn’t require complicated recipes, a packed grocery cart, or blowing your budget? 

Enter the 3-ingredient rule: a simple, sustainable framework that helps you get a nourishing meal on your plate fast, without restriction. Stay with me, and I’ll show you how to make this work for you.

What Is the 3-Ingredient Rule?

Consider this your MyFitnessPal–exclusive secret: the 3-Ingredient Rule. The good news? You don’t need a PhD in metabolism to use it. 

The concept is simple: anchor each meal around three core ingredients, typically a protein, a fiber-rich produce, and a complex carb or healthy fat, then let any extra “flavor boosters” naturally complement what you’re making.

Why does this work? Research shows that reducing decision fatigue around food choices is a powerful way to build healthier, more sustainable habits.(1) When you’re running on little sleep, you’re more likely to choose the fastest, easiest option that offers little nutrient-density (hello, drive-thru).(2) A simple, repeatable framework takes the mental load off and keeps your health goals front and center, even on your busiest days.

From snacks built on whole foods like yogurt, fruit, and nuts, to protein-packed dinners like chicken with pesto and veggies, these meals show that balanced eating doesn’t require a long ingredient list. Whether you’re a seasoned cook or just getting comfortable in the kitchen, the 3-ingredient rule is designed for real life. 

How to Build a Balanced Meal With Just 3 Ingredients

1. Start With a Source of Protein

Protein is the powerhouse you need to kick off your meal with. Protein provides satiety, keeping you fuller for longer after your meal and helping you maintain (or lose) weight.(3,4) Plus, it also supports lean muscle mass and bone density while contributing to metabolic regulation.(12,13)

Both plant- and animal-proteins fit into the picture here. The key is to stock up on those you enjoy and that work conveniently into a variety of different meals. Here’s a few ideas to get you started:

Plant-Based Proteins 

• Canned Beans 
• Frozen Edamame 
• Lentil Pasta 
• Nuts
• Peas 
• Seeds

Animal-Based Proteins

• Poultry: chicken, turkey
• Lean red meat: 90% lean ground beef, sirloin, pork chops, pork tenderloin 
• Seafood: canned salmon and/or tuna, shrimp, herring, mackerel 
• Eggs
• Dairy: Greek yogurt, cheese 

2. Volumize with Fiber-Rich Produce

Next up, fiber. Fiber is the key to building volume in your meals and helping you feel satisfied when you put down your fork (or spoon).(6) Research shows fiber helps not only with weight control, but can also support other conditions through lowering inflammation too.(6,7) The more, the merrier when it comes to your produce-picks. 

Convenient produce options to keep on hand to volumize your meals include:

• Fresh or frozen vegetables and veggie blends 
• Frozen riced cauliflower 
• Leafy green mixes 
• Fresh, canned or frozen fruits (without added sugars) 
• Canned tomatoes (low-sodium) 
• Canned beans (low-sodium) 

3. Finish With a Complex Carb and/or Healthy Fat

Depending on the meal you have in mind will dictate if adding a complex carb or a healthy fat as the third main ingredient. Complex carbohydrates are those that pack a more nutrient density in every bite.(8) These not only provide more dietary fiber, vitamins and minerals, they are also digested slower and keep you feeling full longer while supporting healthy blood sugar levels (8,14) 

Examples of complex carbohydrates that work well with the 3-ingredient rule include: 

• Whole-grain bread
• Microwaveable quinoa/grain blend pouches 
• Whole-wheat tortillas 
• Whole-wheat pasta
• Root vegetables, like sweet potatoes
• Squash, like acorn, butternut, or pumpkin  

Fancy a healthy fat instead? These can work well too, especially if you’re in a bind and have little time to prep. Opt for those that are low in saturated fat and offer more nutritional bang per bite, like vitamins, minerals, and unsaturated fats to reap the heart-health benefits they can offer.(9) 

These healthy fats that work well in a variety of meal options:

• Nuts & seeds
• Olive oil 
• Sesame oil 
• Avocado 
• Olives 

Rounding out your meal with these options don’t just help keep you fuller, but they also add enjoyment to your plate too.(10) 

Easy 3-Ingredient Meal Ideas 

Here’s our gift to you –  quick and easy 3-ingredient meals you can make this week! Screenshot this section so you can pull it out when you’re in a bind.

3-Ingredient Breakfast Ideas

• Egg Scramble: 
  • Protein: Eggs
  • Fiber: Spinach
  • Complex Carb: Whole-Grain Bread 
• Yogurt Bowl:
  • Protein: Greek Yogurt
  • Fiber: Frozen Raspberries
  • Healthy Fat: Chopped Nuts

3-Ingredient Main Meal Ideas

• Protein-Pasta Bake:
  • Protein: Lentil Pasta 
  • Fiber: Canned Artichoke Hearts 
  • Healthy Fat: Pesto Sauce (jar) 
• Taco-Bowl:
  • Protein: Ground Turkey 
  • Fiber: Leafy Green Mix 
  • Complex Carb: Brown Rice 

3-Ingredient Snack and Dessert Ideas

• Peanut Butter Banana Bites:
  • Protein: Peanut Butter
  • Fiber: Banana 
  • Healthy Fat: Dark Chocolate Shavings 

• Cookie Dip with Fresh Berries
  • Protein: Cottage Cheese
  • Fiber: Strawberries
  • Healthy Fat: Cinnamon Almond Butter

Tips for Creating Simple Recipes That Meet Your Goals 

These tips will make your life (and mealtime) easier when it comes to preparing balanced meals in a flash. 

• Stock up on pantry & freezer staples. 

Ingredients that go the extra mile, yes please. Canned tomatoes, beans, and freezer-friendly ready-to-eat produce are game changers when it comes to getting dinner on the table fast. 

• Utilize better-for-you cooking methods. 

Boiling, baking, roasting, and air-frying are healthier alternatives than deep-frying but can satisfy you just as much.  

• Keep portion sizes in check. 

Just because you have only 3-ingredients doesn’t make them free for all. Keep track of your portions and add them to your food log. 

• Add flavor wisely. 

A sprinkle of cheese, dollop of guacamole, or drizzle of chili oil can add a lot of flavor in a small portion. Just be sure to be mindful of amounts, and log them into your app too. 

• Adjust based on your personal needs. 

Falling short on fiber? A simple swap can boost the fiber in your daily meals through adding artichoke hearts as the fiber addition to your lentil pasta bake. With 8-grams of fiber in 1-cup, you’ll be satisfied and satiated with every bite.(11)

Need help getting started? Let MyFitnessPal do the work for you. With the Meal Planner feature, it makes answering “what’s for dinner” that much easier. 

Bottom Line

At the end of the day, healthy eating doesn’t have to mean complicated recipes, endless prep, or a fridge full of specialty ingredients. The 3-Ingredient Rule is proof that simple can still be satisfying, balanced, and effective for supporting your goals. By anchoring each meal around a protein, fiber-rich product, and a complex carb or healthy fat, you create a repeatable formula that saves time, reduces stress, and keeps nutrition front and center.

MyFitnessPal dietitian Joanna Gregg shares, “Remember, progress isn’t built on perfection; it’s built on consistency. Some nights that might look like a carefully planned and plated meal, and other nights it might be eggs, spinach, and toast thrown together in 10 minutes. Both check the boxes for a healthy, balanced meal.”

With a stocked pantry, a simple framework, and a little support from MyFitnessPal’s Meal Planner, getting a nourishing meal on your plate can feel doable again. 

The post The 3-Ingredient Rule for Easy, Balanced Meals appeared first on MyFitnessPal Blog.

GLP-1 medications can increase dehydration risk. Learn why hydration matters, signs to watch for, and simple ways to drink enough each day.

The post Staying Hydrated on GLP-1s: Why it Matters More Than You Think appeared first on MyFitnessPal Blog.

GLP-1 medications are gaining traction as insurance coverage expands and more people explore them as part of their health journey (11). But while access is improving, many patients aren’t getting the nutrition guidance they need to manage common side effects, putting them at risk for issues like dehydration. 

In fact, decades of research show that people taking GLP-1 medications may be more prone to dehydration, especially when intake drops or side effects make it harder to eat and drink enough (2,3).

The good news? Staying well hydrated is absolutely doable with the right strategies. Ahead, we’ll break down why dehydration can happen on GLP-1 medications, the signs to watch for, and simple, practical tips to help you stay hydrated and supported every step of the way.

Why GLP-1 Medications Can Increase Dehydration

GLP-1 medications work in part by reducing appetite, which is a big reason they’re effective for weight loss (4). But along with fewer food cravings, research shows that some people taking these medications may also be at higher risk for dehydration and nutrient shortfalls (3,5).

There are a couple of reasons this can happen. First, side effects like nausea, vomiting, and diarrhea are fairly common, especially early on, and all of these can affect your body’s fluid balance (9). Second, when food intake drops, it’s easy for fluid intake to fall too. If you’re eating less overall, you may not feel as motivated to drink, which can quietly set the stage for dehydration (7).

In more severe cases, ongoing fluid loss can strain the kidneys (8). The good news? There are proactive steps you can take to protect your hydration and overall health. Before we dive into those strategies, let’s walk through the most common signs of dehydration to keep on your radar.

Common Signs You May Be Dehydrated

Your body is pretty good at sending signals when your fluid intake isn’t meeting your needs. Whether dehydration is related to GLP-1 side effects or simply not drinking enough, the warning signs tend to look very similar (9).

Common signs of mild dehydration include (9):

• Feeling thirsty
• Dry mouth
• Headaches
• Dark yellow urine
• Urinating less often than usual
• Muscle cramping

If dehydration continues over time, symptoms can become more serious. Signs of more severe dehydration include (9):

• Little to no urination, or very dark yellow or amber-colored urine
• Dry, shriveled-looking skin
• Dizziness or lightheadedness
• Irritability or confusion
• Rapid heartbeat
• Rapid breathing
• Sunken eyes
• Extreme tiredness or listlessness
• In severe cases, shock or loss of consciousness

Spotting these signs early can help you take action before dehydration becomes a bigger issue, especially if you’re managing side effects from GLP-1 medications.

How Much Water Do You Need on GLP-1s?

Fluid needs aren’t one-size-fits-all. How much you need depends on factors like your age, body size, activity level, and even the climate you live in (10). That’s why it’s important to work with your healthcare team to figure out a daily fluid goal that makes sense for you.

On average, research published in JAMA Internal Medicine suggests that many people taking GLP-1 medications should aim for about 8 to 12 cups of fluids per day (roughly 2 to 3 liters), along with eating plenty of high-water foods (7). That said, this amount is still lower than the general daily water recommendations for adults ages 19 to 30, which are 3.7 liters per day for men and 2.7 liters per day for women (10).

The biggest takeaway? Let your body guide you. Look for light, pale-colored urine and regular bathroom trips throughout the day. Pay attention to how you feel, too. Your energy levels, skin, and overall mood can all offer helpful clues about whether you’re staying adequately hydrated.

Tips to Stay Hydrated During Your GLP-1 Weight Loss Journey

You don’t need to add another big task to your mental to-do list to drink more water. Staying hydrated can be as simple as building small, consistent habits into your day. As MyFitnessPal dietitian Katherine Basbaum puts it, “Hydration shouldn’t feel like a chore, make it fun! Try adding lemon or fruit to your water, use a reusable bottle you actually like, and track your fluids in the app. Set a daily goal, and if you hit it consistently for a couple of weeks, reward yourself with something fun, like that new water bottle you’ve been eyeing.”

Try these simple tips to stay hydrated:

• Start your day with water. Drink one cup of water before your morning coffee or tea to set the tone for the day.
• Keep water within reach. Refill a reusable bottle and bring it with you. Sip throughout the day instead of gulping all at once.
• Eat your fluids, too. Add water-rich foods like cucumbers, watermelon, and broth-based soups to meals and snacks.
• Be mindful of caffeine and alcohol. These can contribute to fluid loss, so aim to limit them or balance them with extra water (12).
• Listen to your body. If your urine looks darker than usual or your eyes feel dry, that’s your cue to grab a glass of water.

Small changes add up and over time, these habits can make staying hydrated feel automatic.

Bottom Line

GLP-1 medications can be a powerful tool for weight management, but they also bring unique challenges, especially when it comes to staying hydrated. (4,2). Between side effects that reduce appetite and fluid intake, and the body’s natural signals that can be easy to miss, dehydration is a real concern. (2) 

With awareness and small, consistent habits, you can support your hydration and your overall health. Pay attention to your body’s cues, aim for fluids and water-rich foods throughout the day, and make hydration simple and enjoyable. Remember, it’s not about a perfect routine, it’s about building habits that work for you and keeping your body fueled on your GLP-1 journey.

Let MyFitnessPal help you get started tracking your hydration today with the in-app water tracker. 

The post Staying Hydrated on GLP-1s: Why it Matters More Than You Think appeared first on MyFitnessPal Blog.

The best popcorn doesn’t come from a bag. The payoff of homemade popcorn is huge — it’s easy and ridiculously inexpensive to make.

The post Homemade Popcorn Is a Life Skill appeared first on MyFitnessPal Blog.

If you’re looking to power up your mornings with a high-protein breakfast, you’re in the right place. Learn about the benefits of getting 30g protein at breakfast and how a protein-packed morning meal can set you up for a fantastic day. 

Plus, we’ve got some tasty 30g protein breakfast ideas for you!

Why Start Your Day With 30 Grams of Protein?

Starting your day with 30 grams of protein at breakfast can be a real game-changer for muscle maintenance and satiety (feeling full longer) (5, 6).

Benefits of High-Protein Breakfasts

A protein-rich breakfast can help stabilize your blood sugar and makes you feel fuller longer (7, 8). It provides essential amino acids your body needs to repair and build muscle tissue (9). Plus, eating plenty of protein at breakfast can help you increase the total protein you eat that day and meet your protein goals.

Recipes and Meal Ideas for a 30g Protein Breakfast

Let’s get to the fun part—the recipes! Here are some delicious, high-protein breakfast ideas to help you hit that 30g protein goal.

1. Blueberry protein overnight oats

Sweet, satisfying, and packed with protein, overnight oats are a great way to start your day. And don’t miss our Golden Overnight Oats with Blueberries for variety!

You’ll need:

• 2/3 cup rolled oats (7g protein)
• 1/2 cup nonfat milk (4g protein)
• 1 cup Greek yogurt (25g protein)
• 1/2 banana
• 1 tablespoon peanut butter (3.5g protein)
• 1 teaspoon chia seeds (0.5g protein)
• Cinnamon
• Fresh blueberries

Total estimated protein: 40g

2. Tropical post-workout protein shake

Whether you have worked out or not, kickstart your day with this vibrant tropical protein shake!

You’ll need:

• 1 cup unsweetened coconut water (.5g protein)
• 1/2 a banana (.5g protein)
• 1/2 cup frozen mango (.5g protein)
• 1/2 cup frozen pineapple
• 1 cup spinach (.5g protein)
• 2 tbsp almond butter (7g protein)
• 1/2 cup plain 0% Greek Yogurt (13g protein)
• 1 scoop vanilla whey protein powder (13g protein)

Total estimated protein per serving: 35g

3. High-protein breakfast quesadilla

This quick breakfast quesadilla is full of flavor and muscle-building protein.

You’ll need:

• 1 bacon strip (3g protein)
• 2 large eggs (12g protein)
• 3 tbsp no salt added canned black beans, rinsed and drained (3g protein)
• 1/2 jalapeno, seeds and stem discarded, thinly sliced
• 1 sprouted whole-grain tortilla (7g protein)
• 3 tbsp reduced fat grated cheddar cheese (6g protein)
• 1/4 cup baby arugula
• Cumin, salt, and pepper to taste

Total estimated protein: 31g

4. Sausage spinach goat cheese omelet

Versatile and protein-filled, this delicious omelet will start your morning right.

You’ll need:

• 2 large eggs (12g protein)
• 1 link chicken apple sausage (14g protein)
• 1 oz goat cheese (5g protein)
• 1/2 cup spinach

Total estimated protein: 31g

5. Pumpkin spice protein smoothie

While pumpkin spice is a fave, you can substitute different fruits and protein powder flavors in your smoothie.

You’ll need:

• 5 1/3 oz Greek yogurt (15g protein)
• 1 scoop soy protein powder (21g protein) 
• 1/2 cup canned pumpkin (1g protein)
• 1/2 banana (1g protein)
• Pumpkin spice blend
• Maple syrup
• Ice cubes

Total estimated protein: 38g

6. Greek yogurt with fruit and nuts

Simple, nutritious, and crunchy. Customize this easy 30g protein breakfast with your favorite nuts and fruit.

You’ll need:

• 1 cup Greek yogurt (25g protein)
• 1 scoop whey protein powder (13g protein) 
• 1/4 cup sliced almonds (5g protein)
• 1/2 cup raspberries

Total estimated protein: 43g

7. Protein pancakes

Choose this fun and fulfilling breakfast topped with cinnamon and maple syrup or a dollop of nut butter for even more extra protein at breakfast.

You’ll need:

• 1/2 cup rolled oats (5g protein)
• 1/4 cup vanilla whey protein powder (27g protein)
• 1/4 cup nonfat milk (2g protein)
• 1 large egg (6g protein)
• 1 tbsp coconut flour (1g protein)
• 1 tsp baking powder
• 1/8 tsp salt
• 1/2 banana

Total estimated protein: 41g

8. Avocado, salmon, and egg toast

Trendy, tasty, and protein-rich, we added eggs to our Smashed Avocado with Smoked Salmon & Red Onion for this decadent dish.

You’ll need:

• 1 avocado (3g protein)
• 2 oz smoked salmon (10g protein)
• 2 large eggs (12g protein)
• 2 slices whole grain bread (9g protein)
• Sliced red onion

Total estimated protein: 34g

Tips for High-Protein Breakfasts

Balance and variety

Balance your 30g protein breakfast with complex carbs  and healthy fats for a healthy diet. Variety means you’ll get all the nutrients your body needs. Eggs, Greek yogurt, and black beans are great budget-friendly protein options.

Dietary needs

Whether you’re vegan, vegetarian, or gluten-free, you can adjust these 30g protein breakfast recipes to fit your diet. For example, swap regular protein powder for a plant-based option, or use gluten-free oats.

Tracking protein intake

Keep an eye on your protein intake to make sure you’re hitting your goals with an app like MyFitnessPal. Aim for a balance of high-protein foods at each meal.

Muscle maintenance

Protein is essential for maintaining lean muscle, especially if you’re trying to lose weight. It helps preserve muscle mass, keeping your metabolism high (10).

Frequently Asked Questions

The Bottom Line: Start Your Day With a 30g Protein Breakfast for Optimal Health and Wellness

Starting your day with a 30g protein breakfast is a great way to fuel your body, keep your energy levels stable, and support muscle health. Get the MyFitnessPal app for more protein-packed recipes to make the most of your morning meals.

Originally published April 3, 2020; Updated January 2026

The post 8 Tasty Ways to Get 30g of Protein for Breakfast (Recipes Included!) appeared first on MyFitnessPal Blog.

Kickstart your day with plenty of protein!

The post 8 Tasty Ways to Get 30g of Protein for Breakfast (Recipes Included!) appeared first on MyFitnessPal Blog.

If you’re looking to power up your mornings with a high-protein breakfast, you’re in the right place. Learn about the benefits of getting 30g protein at breakfast and how a protein-packed morning meal can set you up for a fantastic day. 

Plus, we’ve got some tasty 30g protein breakfast ideas for you!

Why Start Your Day With 30 Grams of Protein?

Starting your day with 30 grams of protein at breakfast can be a real game-changer for muscle maintenance and satiety (feeling full longer) (5, 6).

Benefits of High-Protein Breakfasts

A protein-rich breakfast can help stabilize your blood sugar and makes you feel fuller longer (7, 8). It provides essential amino acids your body needs to repair and build muscle tissue (9). Plus, eating plenty of protein at breakfast can help you increase the total protein you eat that day and meet your protein goals.

Recipes and Meal Ideas for a 30g Protein Breakfast

Let’s get to the fun part—the recipes! Here are some delicious, high-protein breakfast ideas to help you hit that 30g protein goal.

1. Blueberry protein overnight oats

Sweet, satisfying, and packed with protein, overnight oats are a great way to start your day. And don’t miss our Golden Overnight Oats with Blueberries for variety!

You’ll need:

• 2/3 cup rolled oats (7g protein)
• 1/2 cup nonfat milk (4g protein)
• 1 cup Greek yogurt (25g protein)
• 1/2 banana
• 1 tablespoon peanut butter (3.5g protein)
• 1 teaspoon chia seeds (0.5g protein)
• Cinnamon
• Fresh blueberries

Total estimated protein: 40g

2. Tropical post-workout protein shake

Whether you have worked out or not, kickstart your day with this vibrant tropical protein shake!

You’ll need:

• 1 cup unsweetened coconut water (.5g protein)
• 1/2 a banana (.5g protein)
• 1/2 cup frozen mango (.5g protein)
• 1/2 cup frozen pineapple
• 1 cup spinach (.5g protein)
• 2 tbsp almond butter (7g protein)
• 1/2 cup plain 0% Greek Yogurt (13g protein)
• 1 scoop vanilla whey protein powder (13g protein)

Total estimated protein per serving: 35g

3. High-protein breakfast quesadilla

This quick breakfast quesadilla is full of flavor and muscle-building protein.

You’ll need:

• 1 bacon strip (3g protein)
• 2 large eggs (12g protein)
• 3 tbsp no salt added canned black beans, rinsed and drained (3g protein)
• 1/2 jalapeno, seeds and stem discarded, thinly sliced
• 1 sprouted whole-grain tortilla (7g protein)
• 3 tbsp reduced fat grated cheddar cheese (6g protein)
• 1/4 cup baby arugula
• Cumin, salt, and pepper to taste

Total estimated protein: 31g

4. Sausage spinach goat cheese omelet

Versatile and protein-filled, this delicious omelet will start your morning right.

You’ll need:

• 2 large eggs (12g protein)
• 1 link chicken apple sausage (14g protein)
• 1 oz goat cheese (5g protein)
• 1/2 cup spinach

Total estimated protein: 31g

5. Pumpkin spice protein smoothie

While pumpkin spice is a fave, you can substitute different fruits and protein powder flavors in your smoothie.

You’ll need:

• 5 1/3 oz Greek yogurt (15g protein)
• 1 scoop soy protein powder (21g protein) 
• 1/2 cup canned pumpkin (1g protein)
• 1/2 banana (1g protein)
• Pumpkin spice blend
• Maple syrup
• Ice cubes

Total estimated protein: 38g

6. Greek yogurt with fruit and nuts

Simple, nutritious, and crunchy. Customize this easy 30g protein breakfast with your favorite nuts and fruit.

You’ll need:

• 1 cup Greek yogurt (25g protein)
• 1 scoop whey protein powder (13g protein) 
• 1/4 cup sliced almonds (5g protein)
• 1/2 cup raspberries

Total estimated protein: 43g

7. Protein pancakes

Choose this fun and fulfilling breakfast topped with cinnamon and maple syrup or a dollop of nut butter for even more extra protein at breakfast.

You’ll need:

• 1/2 cup rolled oats (5g protein)
• 1/4 cup vanilla whey protein powder (27g protein)
• 1/4 cup nonfat milk (2g protein)
• 1 large egg (6g protein)
• 1 tbsp coconut flour (1g protein)
• 1 tsp baking powder
• 1/8 tsp salt
• 1/2 banana

Total estimated protein: 41g

8. Avocado, salmon, and egg toast

Trendy, tasty, and protein-rich, we added eggs to our Smashed Avocado with Smoked Salmon & Red Onion for this decadent dish.

You’ll need:

• 1 avocado (3g protein)
• 2 oz smoked salmon (10g protein)
• 2 large eggs (12g protein)
• 2 slices whole grain bread (9g protein)
• Sliced red onion

Total estimated protein: 34g

Tips for High-Protein Breakfasts

Balance and variety

Balance your 30g protein breakfast with complex carbs  and healthy fats for a healthy diet. Variety means you’ll get all the nutrients your body needs. Eggs, Greek yogurt, and black beans are great budget-friendly protein options.

Dietary needs

Whether you’re vegan, vegetarian, or gluten-free, you can adjust these 30g protein breakfast recipes to fit your diet. For example, swap regular protein powder for a plant-based option, or use gluten-free oats.

Tracking protein intake

Keep an eye on your protein intake to make sure you’re hitting your goals with an app like MyFitnessPal. Aim for a balance of high-protein foods at each meal.

Muscle maintenance

Protein is essential for maintaining lean muscle, especially if you’re trying to lose weight. It helps preserve muscle mass, keeping your metabolism high (10).

Frequently Asked Questions

The Bottom Line: Start Your Day With a 30g Protein Breakfast for Optimal Health and Wellness

Starting your day with a 30g protein breakfast is a great way to fuel your body, keep your energy levels stable, and support muscle health. Get the MyFitnessPal app for more protein-packed recipes to make the most of your morning meals.

Originally published April 3, 2020; Updated January 2026

The post 8 Tasty Ways to Get 30g of Protein for Breakfast (Recipes Included!) appeared first on MyFitnessPal Blog.

How to get healthy, simple meals on the table in a flash!

The post A Dietitian’s Guide to Meal Prep: Getting Healthy Foods on the Table Fast appeared first on MyFitnessPal Blog.

One minute, your favorite podcaster is telling you to train fasted for faster fat loss. Next, a coach on social media is insisting you should eat before your workout to see real results. 

But… who’s right?

If you feel confused, you’re not alone. With fitness advice coming at you from every direction, it’s no wonder fueling your workouts feels more complicated than it should be. But here’s the thing: your body isn’t a podcast experiment or an algorithm, it’s giving you signals every day.

As a registered dietitian and personal trainer, I see it all the time: people unknowingly underfueling their workouts in the name of weight loss or “optimization,” then wondering why they feel exhausted, stalled, or stuck (1). And yes, those are real signs your body may not be getting enough fuel.

Let’s break down why eating enough matters for exercise, how underfueling can show up, and what to listen for when your body is asking for more.

Why Eating Enough Matters When You Exercise

Your body doesn’t just want calories, it needs them to support every function you rely on every day, from breathing and thinking to moving and training. When you exercise, your energy demands go up: your muscles use fuel to contract, your nervous system coordinates movement, and your body works to repair and adapt afterward (2). That’s why eating enough calories with the right mix of nutrients matters for both performance and recovery.

Research in sports nutrition describes something called energy availability, or the amount of dietary energy left over for your body’s everyday processes after accounting for the energy you expend during exercise.(3) If energy intake doesn’t keep up with exercise energy expenditure, your body can’t fully support things like muscle repair, hormone function, and even immune health, which directly affects how well you perform and adapt to training.(1,4)

In short, eating enough isn’t just about eating calories to achieve a desired number on a scale, it’s about giving your body the fuel it needs to perform, recover, and get stronger as you exercise. 

Signs You’re Not Eating Enough to Fuel Your Workouts

Unsure if you’re eating enough calories to support your workouts? Check in with yourself and the following signs and symptoms that typically pop up when you’re underfueling. 

Low Energy and Persistent Fatigue

Feeling run down all the time can be a sign you’re not eating enough to support your activity level. Research shows that when calorie intake doesn’t meet the increased energy demands of exercise, normal functioning can become compromised (1,3,4). Over time, this energy shortfall can leave you feeling drained both in and out of the gym.

In real life, this might look like struggling to stay awake during the workday, skipping workouts you normally enjoy, or passing on social plans simply because you don’t have the energy to spare.

Slow Recovery, Ongoing Soreness, and/or Declining Performance

Protein powers muscle recovery (2). When you strength train or do any intense workout, tiny muscle fibers get stressed and need repair. Protein provides the building blocks for this repair and growth (2). Not getting enough protein can lead to slower recovery and lingering soreness that makes your next workout feel tougher than it should (1,3,4).

Calories, especially from carbs, fuel your performance (2). Carbohydrates refill your muscle glycogen, which is the main energy your muscles rely on during most workouts (2). If glycogen stores are low, your strength, endurance, and overall workout intensity can take a hit (1,3,4). Eating enough carbs helps you train harder, recover faster, and get the most out of every session.

Physical Symptoms You Might Not Expect

When your calorie intake isn’t enough to meet the energy demands of daily life plus exercise, your body shifts into “survival mode” and starts down‑regulating systems like metabolism and hormone production to conserve energy (1,3,4). This response can increase the risk of illness or injury as your immune system takes a hit with the low energy intakes (1). 

Prolonged low energy availability, the gap between what you eat and what your body expends, has been linked to a syndrome known as Relative Energy Deficiency in Sport (RED‑S) (1,5). This condition affects metabolic and hormonal balance as well as training outcomes (1,5). RED‑S can also show up as changes in bone health, with higher risk of stress fractures, as well as implications for reproductive health, especially in women who lose their periods (1). 

Using MyFitnessPal to Support Your Nutrition and Fitness Goals

MyFitnessPal is here to help you stay on track with both your nutrition and fitness goals, and of course proper fueling is a big part of that. For example, did you know you can adjust your activity levels in your profile so the app better estimates your daily calorie needs? And you can adjust your nutrient goals – making it easier to support your energy requirements whether you’re training hard or taking a rest day. By entering your personal goals, whether it’s eating enough protein, hitting your calorie target, or staying hydrated, you can track your progress week by week and turn healthy habits into a regular part of your routine. 

See how to update your nutrient needs in MyFitnessPal 

And don’t forget your personalized nutrition overview. The more consistently you log your food, the more insightful this breakdown becomes. It makes it easy to spot trends over time, see where adjustments may be needed, and support you in fueling your workouts and recovery in a way that aligns with your goals. 

Explore My Weekly Report in the app 

Bottom Line

At the end of the day, there’s no one-size-fits-all answer to pre- or post-workout nutrition. Many may have opinions, but your body is the best guide. Paying attention to how you feel, recovering well, and performing consistently are the clearest signs that you’re fueling properly.

Eating enough calories and the right balance of nutrients isn’t just about weight or appearance, it’s about giving your body the energy it needs to perform, recover, and adapt to your training. Signs like persistent fatigue, slow recovery, lingering soreness, or unexpected physical symptoms may indicate it’s time to reassess your nutrition strategy (1,3,4). MyFitnessPal dietitian Brookell White shares, “Fueling your body properly is important to achieve your goals. Think of it as a form of self-care that helps you train smarter, recover faster, and feel your best.”

The good news? Tools like MyFitnessPal make it easier than ever to track your nutrition. By adjusting your activity levels, tracking habits, and monitoring your macronutrients, you can support your body in getting the nutrients it needs, both for your workouts and in your daily life.

The post How Do I Know if I am Eating Enough to Support My Workout? appeared first on MyFitnessPal Blog.

Bright, lemony chicken skewers right off the grill pair nicely with squash for a high-protein meal that packs a ton of flavor.

The post Lemony Chicken Skewers With Squash Salad appeared first on MyFitnessPal Blog.

One minute, your favorite podcaster is telling you to train fasted for faster fat loss. Next, a coach on social media is insisting you should eat before your workout to see real results. 

But… who’s right?

If you feel confused, you’re not alone. With fitness advice coming at you from every direction, it’s no wonder fueling your workouts feels more complicated than it should be. But here’s the thing: your body isn’t a podcast experiment or an algorithm, it’s giving you signals every day.

As a registered dietitian and personal trainer, I see it all the time: people unknowingly underfueling their workouts in the name of weight loss or “optimization,” then wondering why they feel exhausted, stalled, or stuck (1). And yes, those are real signs your body may not be getting enough fuel.

Let’s break down why eating enough matters for exercise, how underfueling can show up, and what to listen for when your body is asking for more.

Why Eating Enough Matters When You Exercise

Your body doesn’t just want calories, it needs them to support every function you rely on every day, from breathing and thinking to moving and training. When you exercise, your energy demands go up: your muscles use fuel to contract, your nervous system coordinates movement, and your body works to repair and adapt afterward (2). That’s why eating enough calories with the right mix of nutrients matters for both performance and recovery.

Research in sports nutrition describes something called energy availability, or the amount of dietary energy left over for your body’s everyday processes after accounting for the energy you expend during exercise.(3) If energy intake doesn’t keep up with exercise energy expenditure, your body can’t fully support things like muscle repair, hormone function, and even immune health, which directly affects how well you perform and adapt to training.(1,4)

In short, eating enough isn’t just about eating calories to achieve a desired number on a scale, it’s about giving your body the fuel it needs to perform, recover, and get stronger as you exercise. 

Signs You’re Not Eating Enough to Fuel Your Workouts

Unsure if you’re eating enough calories to support your workouts? Check in with yourself and the following signs and symptoms that typically pop up when you’re underfueling. 

Low Energy and Persistent Fatigue

Feeling run down all the time can be a sign you’re not eating enough to support your activity level. Research shows that when calorie intake doesn’t meet the increased energy demands of exercise, normal functioning can become compromised (1,3,4). Over time, this energy shortfall can leave you feeling drained both in and out of the gym.

In real life, this might look like struggling to stay awake during the workday, skipping workouts you normally enjoy, or passing on social plans simply because you don’t have the energy to spare.

Slow Recovery, Ongoing Soreness, and/or Declining Performance

Protein powers muscle recovery (2). When you strength train or do any intense workout, tiny muscle fibers get stressed and need repair. Protein provides the building blocks for this repair and growth (2). Not getting enough protein can lead to slower recovery and lingering soreness that makes your next workout feel tougher than it should (1,3,4).

Calories, especially from carbs, fuel your performance (2). Carbohydrates refill your muscle glycogen, which is the main energy your muscles rely on during most workouts (2). If glycogen stores are low, your strength, endurance, and overall workout intensity can take a hit (1,3,4). Eating enough carbs helps you train harder, recover faster, and get the most out of every session.

Physical Symptoms You Might Not Expect

When your calorie intake isn’t enough to meet the energy demands of daily life plus exercise, your body shifts into “survival mode” and starts down‑regulating systems like metabolism and hormone production to conserve energy (1,3,4). This response can increase the risk of illness or injury as your immune system takes a hit with the low energy intakes (1). 

Prolonged low energy availability, the gap between what you eat and what your body expends, has been linked to a syndrome known as Relative Energy Deficiency in Sport (RED‑S) (1,5). This condition affects metabolic and hormonal balance as well as training outcomes (1,5). RED‑S can also show up as changes in bone health, with higher risk of stress fractures, as well as implications for reproductive health, especially in women who lose their periods (1). 

Using MyFitnessPal to Support Your Nutrition and Fitness Goals

MyFitnessPal is here to help you stay on track with both your nutrition and fitness goals, and of course proper fueling is a big part of that. For example, did you know you can adjust your activity levels in your profile so the app better estimates your daily calorie needs? And you can adjust your nutrient goals – making it easier to support your energy requirements whether you’re training hard or taking a rest day. By entering your personal goals, whether it’s eating enough protein, hitting your calorie target, or staying hydrated, you can track your progress week by week and turn healthy habits into a regular part of your routine. 

See how to update your nutrient needs in MyFitnessPal 

And don’t forget your personalized nutrition overview. The more consistently you log your food, the more insightful this breakdown becomes. It makes it easy to spot trends over time, see where adjustments may be needed, and support you in fueling your workouts and recovery in a way that aligns with your goals. 

Explore My Weekly Report in the app 

Bottom Line

At the end of the day, there’s no one-size-fits-all answer to pre- or post-workout nutrition. Many may have opinions, but your body is the best guide. Paying attention to how you feel, recovering well, and performing consistently are the clearest signs that you’re fueling properly.

Eating enough calories and the right balance of nutrients isn’t just about weight or appearance, it’s about giving your body the energy it needs to perform, recover, and adapt to your training. Signs like persistent fatigue, slow recovery, lingering soreness, or unexpected physical symptoms may indicate it’s time to reassess your nutrition strategy (1,3,4). MyFitnessPal dietitian Brookell White shares, “Fueling your body properly is important to achieve your goals. Think of it as a form of self-care that helps you train smarter, recover faster, and feel your best.”

The good news? Tools like MyFitnessPal make it easier than ever to track your nutrition. By adjusting your activity levels, tracking habits, and monitoring your macronutrients, you can support your body in getting the nutrients it needs, both for your workouts and in your daily life.

The post How Do I Know if I am Eating Enough to Support My Workout? appeared first on MyFitnessPal Blog.

Learn the signs you may not be eating enough to fuel your workouts, plus how to adjust your intake to support energy, recovery, and performance.

The post How Do I Know if I am Eating Enough to Support My Workout? appeared first on MyFitnessPal Blog.

One minute, your favorite podcaster is telling you to train fasted for faster fat loss. Next, a coach on social media is insisting you should eat before your workout to see real results. 

But… who’s right?

If you feel confused, you’re not alone. With fitness advice coming at you from every direction, it’s no wonder fueling your workouts feels more complicated than it should be. But here’s the thing: your body isn’t a podcast experiment or an algorithm, it’s giving you signals every day.

As a registered dietitian and personal trainer, I see it all the time: people unknowingly underfueling their workouts in the name of weight loss or “optimization,” then wondering why they feel exhausted, stalled, or stuck (1). And yes, those are real signs your body may not be getting enough fuel.

Let’s break down why eating enough matters for exercise, how underfueling can show up, and what to listen for when your body is asking for more.

Why Eating Enough Matters When You Exercise

Your body doesn’t just want calories, it needs them to support every function you rely on every day, from breathing and thinking to moving and training. When you exercise, your energy demands go up: your muscles use fuel to contract, your nervous system coordinates movement, and your body works to repair and adapt afterward (2). That’s why eating enough calories with the right mix of nutrients matters for both performance and recovery.

Research in sports nutrition describes something called energy availability, or the amount of dietary energy left over for your body’s everyday processes after accounting for the energy you expend during exercise.(3) If energy intake doesn’t keep up with exercise energy expenditure, your body can’t fully support things like muscle repair, hormone function, and even immune health, which directly affects how well you perform and adapt to training.(1,4)

In short, eating enough isn’t just about eating calories to achieve a desired number on a scale, it’s about giving your body the fuel it needs to perform, recover, and get stronger as you exercise. 

Signs You’re Not Eating Enough to Fuel Your Workouts

Unsure if you’re eating enough calories to support your workouts? Check in with yourself and the following signs and symptoms that typically pop up when you’re underfueling. 

Low Energy and Persistent Fatigue

Feeling run down all the time can be a sign you’re not eating enough to support your activity level. Research shows that when calorie intake doesn’t meet the increased energy demands of exercise, normal functioning can become compromised (1,3,4). Over time, this energy shortfall can leave you feeling drained both in and out of the gym.

In real life, this might look like struggling to stay awake during the workday, skipping workouts you normally enjoy, or passing on social plans simply because you don’t have the energy to spare.

Slow Recovery, Ongoing Soreness, and/or Declining Performance

Protein powers muscle recovery (2). When you strength train or do any intense workout, tiny muscle fibers get stressed and need repair. Protein provides the building blocks for this repair and growth (2). Not getting enough protein can lead to slower recovery and lingering soreness that makes your next workout feel tougher than it should (1,3,4).

Calories, especially from carbs, fuel your performance (2). Carbohydrates refill your muscle glycogen, which is the main energy your muscles rely on during most workouts (2). If glycogen stores are low, your strength, endurance, and overall workout intensity can take a hit (1,3,4). Eating enough carbs helps you train harder, recover faster, and get the most out of every session.

Physical Symptoms You Might Not Expect

When your calorie intake isn’t enough to meet the energy demands of daily life plus exercise, your body shifts into “survival mode” and starts down‑regulating systems like metabolism and hormone production to conserve energy (1,3,4). This response can increase the risk of illness or injury as your immune system takes a hit with the low energy intakes (1). 

Prolonged low energy availability, the gap between what you eat and what your body expends, has been linked to a syndrome known as Relative Energy Deficiency in Sport (RED‑S) (1,5). This condition affects metabolic and hormonal balance as well as training outcomes (1,5). RED‑S can also show up as changes in bone health, with higher risk of stress fractures, as well as implications for reproductive health, especially in women who lose their periods (1). 

Using MyFitnessPal to Support Your Nutrition and Fitness Goals

MyFitnessPal is here to help you stay on track with both your nutrition and fitness goals, and of course proper fueling is a big part of that. For example, did you know you can adjust your activity levels in your profile so the app better estimates your daily calorie needs? And you can adjust your nutrient goals – making it easier to support your energy requirements whether you’re training hard or taking a rest day. By entering your personal goals, whether it’s eating enough protein, hitting your calorie target, or staying hydrated, you can track your progress week by week and turn healthy habits into a regular part of your routine. 

See how to update your nutrient needs in MyFitnessPal 

And don’t forget your personalized nutrition overview. The more consistently you log your food, the more insightful this breakdown becomes. It makes it easy to spot trends over time, see where adjustments may be needed, and support you in fueling your workouts and recovery in a way that aligns with your goals. 

Explore My Weekly Report in the app 

Bottom Line

At the end of the day, there’s no one-size-fits-all answer to pre- or post-workout nutrition. Many may have opinions, but your body is the best guide. Paying attention to how you feel, recovering well, and performing consistently are the clearest signs that you’re fueling properly.

Eating enough calories and the right balance of nutrients isn’t just about weight or appearance, it’s about giving your body the energy it needs to perform, recover, and adapt to your training. Signs like persistent fatigue, slow recovery, lingering soreness, or unexpected physical symptoms may indicate it’s time to reassess your nutrition strategy (1,3,4). MyFitnessPal dietitian Brookell White shares, “Fueling your body properly is important to achieve your goals. Think of it as a form of self-care that helps you train smarter, recover faster, and feel your best.”

The good news? Tools like MyFitnessPal make it easier than ever to track your nutrition. By adjusting your activity levels, tracking habits, and monitoring your macronutrients, you can support your body in getting the nutrients it needs, both for your workouts and in your daily life.

The post How Do I Know if I am Eating Enough to Support My Workout? appeared first on MyFitnessPal Blog.

Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado.

The post Grilled Honey Lime Chicken with Cowboy Caviar appeared first on MyFitnessPal Blog.

Tender chunks of chicken, a rich sauce with lots of vegetables, and a crispy topping? Yes, please! This retooling of chicken pot pie has a crunchy, light-as-air phyllo topping instead of a saturated fat-heavy pie crust. So, you’ll enjoy the same satisfying crunch with lots less fat and calories.

Try this recipe as a creative meal prep option. It’s easy to cut a slice and take it on-the-go to heat up later in the day.

Active Time: 30 minutes | Total Time: 45 minutes

One-Pan Chicken Pot Pie

Ingredients

• 1 1/4 lbs (567g) boneless, skinless chicken breasts, cut into 1-inch (2.4cm) chunks
• 3/4 tsp black pepper, divided
• 1 tbsp olive oil
• 1 medium leek, white and light green parts only, thinly sliced
• 2 medium carrots, peeled and diced into ½ inch cubes
• 2 stalks celery, diced into ½ inch cubes
• 1/2 tsp dried rosemary
• 3 tbsp all-purpose flour
• 2 1/2 cups (600g) low-sodium chicken broth
• 3/4 cup (108g) frozen peas
• 1/2 lemon, zested
• 1/2 tsp salt 
• 6 sheets phyllo dough

Directions

Preheat the oven to 425°F (218°C). Heat the oil over medium-high heat in a medium saute pan until hot. Season the chicken with 1/2 tsp black pepper and add to the pan.  Cook, undisturbed, until golden brown on one side, about 5 minutes. Remove from the pan, leaving oil and drippings in the pan.

Reduce heat to medium and add the leeks, carrots, celery and rosemary to the pan and saute until tender, about 5 minutes. Meanwhile, put the flour in a small bowl and gradually whisk 1/2 cup broth into the bowl until smooth.

Add the flour-broth mixture and the remaining broth to the saute pan with the vegetables, and stir constantly until the mixture is thickened and bubbly, about 3 minutes. Return the chicken and any accumulated juices to the pan. Stir in the peas, lemon zest, salt and pepper. Reduce heat to low and simmer gently for 5 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F.

While the filling simmers, make the topping. Mist a sheet of phyllo dough with olive oil spray and crumple it to make a small mound. Put it on a baking sheet and repeat with the remaining phyllo sheets. Bake until the dough mounds are golden brown, about 5 minutes. Watch carefully to make sure they don’t burn.

Put the phyllo mounds on top of the filling in the saute pan and serve immediately.

Serves: 4 | Serving Size: 1/4 of the recipe (227g) 

Nutrition (per serving): Calories: 345; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 104mg; Sodium: 580mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 5g; Protein: 38g

Originally published March 16, 2021; Updated February 2026

The post One-Pan Chicken Pot Pie appeared first on MyFitnessPal Blog.