Convenient, precooked brown rice, canned beans, frozen corn and premade pico de gallo help this meal-prep breakfast come together in a flash, without loading on lots of sodium or fat. You can refrigerate for morning meals throughout the week or freeze for longer storage (see thawing/reheating instructions at the end of the recipe).
This filling breakfast is a good balance of macronutrients and provides enough protein and fiber to keep you full all morning. Plus, black beans provide you with prebiotics, which are high-fiber foods that feed the healthy bacteria in your gut (1).
Active time: 15 minutes Total time: 15 minutes
Breakfast Burrito Bowls
Ingredients
6 large eggs
1/2 tsp ground cumin
1/4 tsp kosher salt
1/8 tsp cayenne pepper
1 8.5-oz package precooked brown rice
1 cup (135g) canned reduced-sodium black beans, rinsed and drained
1 cup (124g) frozen corn kernels, thawed
1/2 cup (120g) pico de gallo
Hot sauce of your choosing, if desired
Directions
In a medium bowl, whisk together eggs, cumin, salt and pepper. Heat a medium nonstick skillet over medium heat. Coat pan with cooking spray. Add egg mixture to pan; cook until soft-scrambled, about 3 minutes, stirring constantly.
Meanwhile, warm rice according to package directions. In a small bowl, combine beans and corn. Divide rice evenly among 4 bowls or freezer-safe containers, about 1/3 cup per bowl. Arrange 1/3 cup scrambled eggs and 1/2 cup bean mixture in each bowl. Top with 2 tbsp pico de gallo and hot sauce, if desired.
Refrigerate up to 4 days; reheat in the microwave on high for 1 minute or until thoroughly warmed. Or freeze for up to two months; reheat in the microwave on high for 2 1/2–3 minutes or until thoroughly heated.
Going for your goals is something to be proud of. It takes effort, consistency, and patience—and your tools should support that energy, not get in the way.
We’re excited to share some major updates coming to your MyFitnessPal experience. We’ve heard feedback from our members, wishing it were a bit easier to do the things they care about most in the app. And that’s why soon, tracking your goals with MyFitnessPal will feel more intuitive, more insightful, and more supportive than ever before.
We know change can be surprising, so we wanted to let you know ahead of time and give you a tour of what’s coming, to help you start feeling as excited about this new experience as we are.
Let’s take a look at what’s new!
Meet Your New Today Screen
Your home screen has a new name—and a new purpose.
Say hello to the Today screen, designed to put the most important things you do in the app front and center, so you can focus on today’s goals without hopping between tabs. Your diary, daily calories & macros, and habit tracking now live together in one streamlined view, meaning fewer taps and less friction. And because your diary is right there the moment you open the app, you can log more quickly and get back to your day.
Your Daily Progress, at a Glance
At the top of the Today screen, you’ll now see clear, easy-to-read visuals that show how you’re tracking toward your daily calorie and macro goals in real time. These snapshots help you quickly understand where you are today—so you can make informed choices, adjust when needed, and keep moving forward with confidence. No guesswork required.
And as a part of this update, the Today screen’s daily macro breakdowns are now available to Free users, too! So whether you’re dialing in protein, balancing carbs and fat, or just learning what works best for your body, it’s now easier for all of our members to goal with confidence.
Quickly Log Weight, Water, and Exercise
Scroll a little further, and you’ll find even more ways to easily track what matters. Logging your water intake, exercise, step co
This season’s updates are all about making nutrition tracking fit your real life: Flexible when it needs to be, grounded in experience, and built to help you feel confident every step of the way.
Winter has a way of slowing things down a bit. The days are shorter, the couch looks comfier, and despite New Year’s best efforts, motivation can feel a little… ”back burner.” But while it may be cold where you are, our Winter Release is here to help you heat things up—with smarter tools and a good dose of science-backed sanity to help cut through the noise and help you keep showing up for your goals.
Let’s dig in!
More for Premium and Premium+
We’re always looking for ways to make it easier—and more motivating—for you to reach your goals. We’ve added some extra versatility to some of our most-loved top-tier features, so tracking, planning, and staying consistent feels less like work and more like momentum.
Photo Upload for Meal Scan: Snap Now, Log Later (Premium & Premium+)
US iOS only
Life doesn’t always pause for logging—and now, it doesn’t have to. With Meal Scan’s Photo Upload feature, you can take a quick pic of your meal, enjoy the moment, and log it later when it’s convenient. Same powerful AI. Way more flexibility.
Does the idea of spending your entire Sunday meal prepping make you want to crawl back into bed? We get it. After a busy week, cooking can feel like the last thing you want to do and no pep talk is going to change that.
That’s why we’re introducing a simpler approach: meal prep for just one meal. That’s right, whether it’s a quick breakfast or a grab-and-go lunch, we’re focusing on making life easier by taking the stress out of just one meal each week.
Keep reading for expert-backed tips to make meal prep work for your lifestyle. We promise, it’s a game changer.
Need a quick reminder why meal prep is a game-changer? Cooking at home comes with more than just tasty meals. Research shows that people who prepare their own food often experience less stress and better mental health… bye-bye decision fatigue (1)! On top of that, people who eat home cooked meals more frequently tend to enjoy better diet quality and lower body fat, making it a win-win for both mind and body (2).
And, we can’t forget about the cost saving aspect either. While that $3 cheeseburger feels like a steal at the moment, it adds up over time. Research shows that people who cook at home more often actually spend less on food overall, especially when it comes to eating out (3). In fact, one study found that frequent home cooks spent around $273 per month on food, compared to $330 for those who cooked less (3). Plus, they spent significantly less on dining out, without upping their grocery bills at home (3). Meanwhile, frequent dining-out eaters spent much more overall, $364 per month versus $261 for those who ate out less (3).
As you can see not only does cooking at home support your health, it’s also better for your wallet.
The Meal Prep Formula
There’s no one-size-fits-all formula for meal prep, meaning what works for one person might not work for another. That’s the beauty of it! Meal prep can be tailored to your health goals, dietary preferences, and even your budget.
A great starting point? Think about your meals in terms of macronutrients. When you focus on protein, carbs (especially fiber-rich foods), and healthy fat
Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2).
This parfait makes for a great dessert. It satisfies your sweet tooth and it has protein and fiber to keep you full.
Active time: 10 minutes | Total time: 10 minutes, plus refrigeration overnight
Make-Ahead Chia Pudding, Yogurt and Berry Parfaits
Ingredients
1 1/2 cups (360ml) unsweetened almond milk
1/2 cup (84g) chia seeds
2 cups (490g) 0% plain Greek yogurt
2 tbsp honey
1 cup (150g) fresh raspberries (reserve 4 berries for garnish)
1 cup (150g) fresh blueberries
4 mint sprigs
Directions
In a bowl or 2-cup storage tub, stir the almond milk and chia seeds, then cover and refrigerate overnight.
Place the Greek yogurt and honey in a medium bowl and stir until smooth. Add the berries and stir until well-mixed.
To assemble, get 4, 1 1/2-cup glass storage tubs or large wine glasses.
In each glass, place 1/2 cup of the yogurt mixture. Measure 1/4 cup of the chia pudding on top of the yogurt and spread evenly. Measure 1/4 cup of the remaining yogurt on top, spread, then dollop about 2 tbsp of chia pudding on top of that. Garnish with a mint sprig and a raspberry on each, and serve.
Can be covered and refrigerated for up to four days.
Serves: 4 | Serving Size: 1 cup parfait and berries
This vegan breakfast is packed with vegetables and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds heady fragrance and flavor but no heat; if you’d like a little spice, stir in a bit of cayenne pepper.
This dish is helpful for vegetarians who need to optimize their iron intake by providing 23% of your daily iron. Even though iron isn’t as easily absorbed from vegetarian sources, like spinach, as it is from meat, the acidity of the tomatoes helps convert the iron in the spinach to the form that’s in meat, making it more easily absorbed (1).
Active time: 5 minutes Total time: 15 minutes
Curried Tofu-Spinach Scramble
Ingredients
3 tbsp plain soy milk
3 tbsp nutritional yeast
1/4 tsp curry powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp kosher salt
1/4 tsp black pepper
6 oz. extra-firm tofu, crumbled
1/2 cup (90g) grape tomatoes, halved
4 cups (100g) fresh spinach, lightly packed
2 slices whole grain bread, toasted
Directions
In a small bowl, combine the soy milk, nutritional yeast, curry powder, garlic powder, onion powder, salt and black pepper. Whisk to combine and set aside.
Heat a medium skillet over medium-high heat. Spray with olive oil, then add the crumbled tofu. Cook, stirring occasionally, until the tofu is lightly browned, about 6-8 minutes. Add the soy milk mixture, stir to coat the tofu, and cook until the desired “scrambled egg” consistency is reached, 1-3 minutes. Transfer to a bowl and set aside.
Spray the same skillet with olive oil cooking spray and set to medium high heat. When hot, add the tomatoes and spinach and cook, stirring frequently, until the tomatoes are softened and the spinach is wilted, about 3-4 minutes. Remove from heat. Serve immediately with the tofu scramble and whole grain toast.
Walking into Trader Joe’s is kind of like walking into an amusement park. Instead of aisles, you move through little attractions—snacks, frozen meals, sauces, and the freezer with their famous Mandarin Orange Chicken.
To help you navigate, our registered dietitians put together a list of high protein Trader Joe’s picks you can add for under $30. Let’s dig in!
Dietitian-Recommended Protein-Packed Trader Joe’s Shopping List
This plain Greek yogurt delivers one of the highest protein-to-price ratios on the list. Even better? There’s no added sugar, and it still manages to work in both sweet and savory situations—breakfast bowls, sauces, marinades, you name it.
Nutritionally, it pulls its weight too, delivering live cultures that support your gut plus calcium for bone health.(2,3,4)
“Plain Greek yogurt is a versatile, high-protein staple that fits into meals and snacks without added sugar,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition.
Pro tip: You can even use it in your meal prep, like when marinating your chicken.
Swap traditional sausage patties for these chicken patties for a lower sodium and fat alternative to traditional pork sausage. (5,6) Don’t worry they’ll still give you that familiar, meaty bite—if that’s the kind of breakfast you’re into.
“A healthy dose of protein in the morning is a no-brainer (7) and for me, a hot breakfast isn’t complete without a savory breakfast patty on the side. But I also don’t want to break the bank on sodium, fat and calories so these chicken sausage patties are a win-win-win,” says Katherine Basbaum, MyFitnessPal dietitian.
The real bonus is how flexible these are. Slide them into wraps, crumble them over bowls, or pair them with eggs at dinner. They work whenever you need them.
Edamame is a plant-based protein option that also delivers fiber , which makes it especially filling for its size. (8) Since it comes frozen, it’s easy to
Looking for some protein at breakfast? Nutty, whole-grain quinoa is a tasty, protein-rich food, and scrambling it with eggs provides a satisfying morning meal (1). The spinach and bell peppers in this recipe add a serving of vegetables and you can pair this with a citrusy fruit like an orange to help absorb the calcium and iron in the spinach (2).
Active time: 15 Minutes Total time: 30 minutes
Quinoa Spinach Scramble
Ingredients
1/2 cup (85g) quinoa, dry
5 large egg whites
1 tsp dried thyme
1 tbsp olive oil
1 large red bell pepper, diced
2 cups fresh spinach, roughly chopped
1 green onion, chopped
1/4 tsp salt
1/4 tsp black pepper
Directions
In a small pot, bring 3/4 cups water to a boil over high heat. Add the quinoa and return to the boil, then cover and reduce to low. Cook for 15 minutes, then uncover and fluff, all the water should be absorbed. Set aside and let cool, uncovered.
In a medium bowl, whisk together the egg whites, then stir in the dried thyme. Add the quinoa and stir to combine. Set aside.
Meanwhile, add the olive oil to a large saute pan and set over medium-high heat. Once hot, add the bell pepper, spinach, green onion, salt and pepper. Cook for 2 minutes, until the peppers soften. Add the quinoa egg mixture and stir, reduce the heat to medium, and cook, stirring frequently. Continue to cook until the eggs are set, about 3 minutes. Serve immediately.
If you like a quick breakfast of scrambled egg whites, you’ll love them with slivered, browned Brussels sprouts and savory smoked salmon. Paired with whole grain toast to make it a complete meal, and you’re ready to take on the day!
In a small bowl, whisk together the egg whites, salt and pepper and set aside.
Place a large, nonstick saute pan over medium-high heat for a few seconds, then add the oil. Add the Brussels sprout and saute, stirring occasionally, until browned and softened, about 4 minutes. Add the egg whites and smoked salmon and lower the heat to medium-low, and stir to combine.
Cook until the eggs form curds, then add tomatoes and parsley and stir until the eggs are cooked through and the tomatoes are warmed. Serve immediately with salsa and toasted bread.
Enjoy this easy, breezy mango-pineapple yogurt bowl for a tropical breakfast treat. Plain yogurt is sweetened naturally with chunks of pineapple and mango, along with toasted coconut flakes.
Enjoy this easy, breezy mango-pineapple yogurt bowl for a tropical breakfast treat. Plain yogurt is sweetened naturally with chunks of pineapple and mango, along with toasted coconut flakes. Plain yogurt is an excellent breakfast choice because it’s a probiotic (e.g. source of good bacteria), and contains protein, calcium and vitamin D (1,2).
Active Time: 10 minutes | Total Time: 10 minutes
Mango-Pineapple Yogurt Bowl
Ingredients
1 tbsp unsweetened coconut flakes
1 cup (245 g) plain nonfat Greek yogurt
¼ cup (41 g) diced pineapple, fresh or frozen
¼ cup (41 g) diced mango, fresh or frozen
1/2 cup unsweetened bran cereal
Directions
In a non-stick pan, toast coconut flakes over medium-high heat until golden brown, about 3 minutes. Remove from heat and set aside.
Assemble yogurt bowl by layering yogurt, pineapple chunks and mango chunks. Top with toasted coconut flakes and bran cereal.