In this recipe, lightened-up turkey meatballs cook low and slow in an aromatic pomodoro sauce. In place of pasta, we add lacinato kale and canned chickpeas. This meal is a great one to assemble before the work or school day, then dish up when you’re ready to serve dinner. The meatballs hold well on the warm setting of your slow cooker until you’re ready to eat.

Try this recipe for dinner after a workout. Because the prep is done ahead of time, it’s the perfect opportunity to spend your evening doing a hard workout and then refuel with protein, carbohydrates and a vegetable in a hearty dish.

Active time: 20 minutes | Total time: 4–8 hours

Slow Cooker Turkey Meatballs

Ingredients

For the meatballs

• 1 tbsp olive oil
• 1 lb (454g) ground turkey
• 1/2 cup (54g) plain breadcrumbs
• 1/4 cup (25g) Parmesan cheese, finely shredded
• 1/4 cup Italian parsley, finely chopped
• 1 large egg, lightly beaten
• 1 large garlic clove, finely grated
• ¾ tsp salt
• ½ tsp dried oregano
• ½ tsp ground black pepper

For the sauce

• 2 large garlic cloves, thinly sliced
• 2 large sprigs fresh basil
• 2 (28-oz/1,588g) cans no salt added crushed tomatoes
• ½ tsp onion powder
• ½ tsp crushed red pepper flakes
• ¼ tsp salt
• ½ bunch lacinato kale, stemmed and chopped
• 1 (15-oz/425g) can no salt added chickpeas, rinsed and drained
• 1 tbsp unsalted butter

Optional garnishes (not included in nutrition totals)

• Basil leaves, torn
• freshly shredded Parmesan cheese
• Crusty bread

Directions

Drizzle the olive oil in the bottom of a 6–8-quart slow cooker.

In a large bowl, gently combine the remaining meatball ingredients. Using your hands or a 1 3/4-in ice cream scoop, portion out the meatballs and arrange in the bottom of the slow cooker. You should have about 12 meatballs.

To make the sauce, scatter the sliced garlic and basil sprigs over the meatballs, then pour the crushed tomatoes over the top. Add the onion powder and crushed red pepper and season with salt. Do not stir.

Cover the slow cooker and cook on high for 4 hours or on low for 6–8 hours, until the meatballs are cooked through and register 165°F on an instant-read thermometer. Remove basil sprigs and discard. Gently stir in the kale and chickpeas and cook on high for 30 minutes, or until the kale is wilted. Stir in the butter until melted and season the sauce with salt, if needed.

Ladle the meatballs and sauce into four shallow bowls. Garnish with torn basil leaves and freshly shredded Parmesan cheese, if desired. Serve right away, passing slices of crusty bread to mop up the sauce (optional).

Serves: 4 | Serving Size: 3 meatballs, plus 1 cup of sauce

Nutrition (per serving): Calories: 499; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 4g; Cholesterol: 147mg; Sodium: 910mg; Carbohydrate: 46g; Dietary Fiber: 15g; Sugar: 14g; Protein: 36g

Nutrition Bonus: Potassium: 1687mg; Iron: 24%; Vitamin A: 93%; Vitamin C: 28%; Calcium: 13%

Originally published September 22, 2020; Updated May 2026

The post Slow Cooker Turkey Meatballs appeared first on MyFitnessPal Blog.

A high protein for weight loss gets a lot of attention, and the evidence suggests there are a few good reasons why. Higher-protein diets do not ‘melt fat,’ but they do more than you think. However, it’s still not a magic fix. 

“Protein does not cause weight loss on its own, but it can play a useful role by helping with fullness and supporting lean mass during a calorie deficit,” Katherine Basbaum, RD MyFitnessPal dietitian explains. (2,4,5,7) 

Why Protein Matters for Weight Loss

Does protein help you lose weight? It can be helpful as part of a balanced weight-loss plan. Higher-protein eating patterns have been linked with better weight management outcomes in adults who are overweight or obese. (1)

1. It Helps You Feel Full Longer

   One way protein may support weight loss is by helping you feel fuller for longer. Some studies have found that people feel more satisfied after eating more protein. (4,8)

2. It May Help Reduce Overall Calorie Intake

   By improving fullness, protein may make it easier to eat fewer calories over the rest of the day. It has been found that people may eat fewer calories later after higher-protein meals, although results are not perfectly consistent across all studies. (2)

3. Does Protein Boost Metabolism?

   Protein has a higher thermic effect than carbohydrate or fat, which means the body uses more energy to digest and metabolize it. That effect is real, but modest, so it is better viewed as a helpful bonus than as a stand-alone weight-loss strategy. (2,7)

4. It Helps Preserve Lean Mass During Weight Loss

   When people lose weight, they usually lose some muscle along with body fat. Increased protein intake significantly helps prevent muscle-mass loss in adults who are overweight or obese and are trying to lose weight. (5)

5. It Helps You Build Better Meals

   Protein can also help you build more balanced meals instead of relying on snacks that may not keep you full for long. A good amount of protein can be found in beans, lentils, peas, eggs, seafood, soy foods, nuts, seeds, and lean meats and poultry. (9,10)

How Much Protein Should I Eat to Lose Weight?

A practical protein intake for weight loss is often higher than the adult minimum. The adult RDA is 0.8 g/kg/day, which is the amount set to meet the needs of nearly all healthy adults. Reviews focused on weight management often discuss somewhat higher intakes, around 1.2 to 1.6 g/kg/day, and sometimes roughly 25 to 30 g per meal to help with hunger and help you hold on to muscle. (2,6,5)

If you have chronic kidney disease or another condition that changes protein needs, do not use a generic target without consultation. Your protein goal may need to be adjusted with help from a doctor or dietitian. (11)

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Best Protein Foods for Weight Loss

Good options include eggs, seafood, lean meats and poultry, soy foods, beans, lentils, nuts, and seeds. Protein is found in both plant and animal foods, and its label guidance suggests comparing foods by looking at the grams of protein per serving. (10)

How to Use MyFitnessPal to Support a Protein Goal

Try MyFitnessPal’s Protein Calculator, which uses body weight and physical activity to estimate a target. The calculator’s default macro setup is 20% of calories from protein, and users can customize protein, carb, and fat goals in the Goals section. 

Premium users can also view macros by meal, which makes it easier to see whether protein is being spread across breakfast, lunch, dinner, and snacks, or if it’s limited to one meal. 

If you’re building a new protein habit, there’s a place to do it alongside others in the MyFitnessPal community.

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5 Signs of Protein Deficiency: Here’s What to Look For

Things to Keep in Mind

Protein can support weight loss, but it does not replace the fundamentals. Weight loss still comes down to eating in a way you can stick with, staying active, and building healthy habits. Protein works best when it helps you stick to that structure, not when it is treated like a shortcut. (7)

Also, keep in mind that more protein is not automatically better for everyone, especially if you have chronic kidney disease. (11)

Frequently Asked Questions (FAQs)

• Does protein help you lose weight?

A higher-protein eating pattern can support weight loss by helping with fullness and by helping preserve lean mass while you are in a calorie deficit. It works best as part of an overall reduced-calorie, balanced eating pattern, not as a stand-alone fix. (1,4,5,7) 

• How much protein should I eat to lose weight?

The adult RDA for protein is 0.8 g/kg/day. Reviews focused on weight management often discuss somewhat higher intakes, often around 1.2 to 1.6 g/kg/day. (6,2)

• Does protein boost metabolism?

Protein has a higher thermic effect of food than carbohydrate or fat, so your body uses more energy to digest and metabolize it. That effect is real, but modest, so it is better thought of as a small advantage rather than the main driver of weight loss. (2,7)

• What are the best protein foods for weight loss?

Beans, peas, lentils, eggs, seafood, soy foods, nuts, seeds, and lean meats and poultry are all good sources of protein. And if you are comparing packaged foods, checking the grams of protein per serving on the Nutrition Facts label can help. (10)

• Can eating too much protein be bad for you?

Protein can fit into a balanced eating pattern for most healthy adults. But if you have chronic kidney disease or another condition that affects protein needs, it is best to talk with a clinician or dietitian before making major changes to your intake. (7,11)

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10 Packaged Protein Snacks That Actually Taste Good (And Keep You Full)

Bottom Line

Protein can be a helpful part of a weight-loss plan because it may help you feel fuller and support lean mass while you are eating in a calorie deficit. (2,4,5)

From there, you’re going to need to keep it practical: choose a realistic protein goal and use MyFitnessPal to check whether your intake is lining up with it.

Originally published October 11, 2016; Updated May 2026

The post High Protein Diet for Weight Loss: 5 Science-Backed Reasons It Helps appeared first on MyFitnessPal Blog.

Grilling peaches makes them extra juicy and sweet, providing a perfect counterpoint to grilled chicken and earthy French lentils in this warm, main course salad. Dark green French lentils hold their shape while cooking, which makes them ideal for salads. Find them in the bulk section of the supermarket.

 Active time: 15 minutes | Total time: 1 hour, 15 minutes

Grilled Chicken, Lentil and Peach Salad

Ingredients

• 1/2 cup (95g) French green lentils (lentils du puy)
• 3 cups (720g) water 
• 3/4 tsp salt, divided
• 2 1/2 tbsp olive oil
• 2 tbsp shallots, finely chopped
• 1 1/2 tbsp apple cider vinegar
• 1 tbsp Dijon mustard
• 1 tbsp honey
• 3 garlic cloves, finely chopped
• 1/4 tsp black pepper
• 4 (6 oz./170g) boneless skinless chicken breasts
• 2 large (175g)  peaches, halved and pitted
• 1/2 cup (12g) loosely packed mint leaves, torn
• 1/2 cup (12g) loosely packed basil leaves, torn

Directions

In a small saucepan, combine the lentils with 3 cups (720g) water and 1/2 tsp salt. Bring to a boil, reduce to a simmer, and cook until the lentils are just tender, about 25 minutes. Drain. 

While the lentils are cooking, preheat a grill over medium heat (350°–450°F or 177°–232°C).

 In a medium bowl, combine the remaining 1/4 tsp salt, oil, shallots, vinegar, mustard, honey, garlic, and pepper.

Transfer 4 tbsp of the dressing to another bowl. Add the chicken and toss to coat. Let marinate for at least 30 minutes. Set the remaining dressing aside for serving.

 Place the chicken and peach halves (cut side down) on the grill. Cook the chicken for about 5 minutes per side, or until it reaches 165°F (74°C). Grill the peaches for about 5 minutes, until lightly charred and softened.

Transfer the chicken and peaches to a cutting board and let rest for 5 minutes. Slice the chicken and cut the peaches into bite-size pieces.

Divide the warm lentils among 4 plates. Arrange the chicken and peaches over the top, then sprinkle with mint and basil. Drizzle each salad with 1 1/2 tbsp of the remaining dressing and serve warm.

Serves: 4 | Serving Size: 1/4 of the lentils, 1 chicken breast, 1/2 peach, 1/4 cup herbs, 1 1/2 tablespoons dressing

Nutrition (per serving): Calories: 490; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 145mg; Sodium: 617mg; Carbohydrate: 27g; Dietary Fiber: 8g; Sugar: 12g; Protein: 59g

Nutrition Bonus: Potassium: 640mg; Iron: 15%; Vitamin A: 13%; Calcium: 5%

Originally published July 2018; Updated May 2026

The post Grilled Chicken, Lentil and Peach Salad appeared first on MyFitnessPal Blog.

Farro is a dietitian-approved grain to cook with because of its delicious nutty flavor and impressive fiber and protein content (1). Semi-pearled farro is easy to find at grocery stores and is the star of this whole-grain risotto-like Instant Pot dish. Fresh peas (frozen is fine in a pinch), baby spinach and lemon give this hearty dish a beautiful pop of color and bright, fresh flavor.  

RD Tip: If desired, the baby spinach can be subbed with other vegetables such as fresh pea shoots or baby arugula.

Active time: 15 minutes | Total time: 45 minutes

Pressure Cooker Fresh Pea Farrotto

Ingredients

• 2 tbsp olive oil
• 1 large leek, light green and white parts only, rinsed well and thinly sliced
• 2 celery stalks, thinly sliced
• 1 1/2 cups (270g) semi-pearled farro
• 3 medium garlic cloves, minced
• 2 1/2 cups (613g) chicken bone broth
• 1 bay leaf
• 1 cup (145g) shelled fresh peas (or frozen, thawed)
• 1/2 cup (40g) shredded Parmesan cheese
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 2 cups (60g) baby spinach
• 2 tsp lemon juice

Directions

Add oil to Instant Pot, select Sauté and adjust to Normal/Medium heat. When the oil is hot, add the leeks and celery and cook, stirring frequently, until the leeks are tender, about 4 minutes. Add the farro and garlic and cook, stirring frequently, for 1 minute. Press Cancel.

Add the broth and bay leaf and stir to combine. Lock on the lid, select the Pressure Cook function and adjust to High pressure for 9 minutes. Make sure the steam valve is in the Sealing position.

When the cooking time is up, let the pressure come down naturally for 10 minutes, and then quick-release any remaining pressure. Stir in the peas and cheese. Cover and let stand for 3 minutes to allow the cooking liquid to thicken. Remove and discard bay leaf. Season with the salt and pepper.

Toss the baby spinach with the lemon juice. Divide the farrotto among 4 bowls. Top with the baby spinach and serve.

Serves: 4 | Serving Size: 1 ⅔ cups farrotto, 1/2 cup baby spinach

Nutrition (per serving): Calories: 435; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 11mg; Sodium: 739mg; Carbohydrate: 60g; Dietary Fiber: 10g; Sugar: 3g; Protein: 19g

Nutrition Bonus: Potassium: 222mg; Iron: 25%; Vitamin A: 33%; Vitamin C: 16%; Calcium: 20%

Originally published April 4, 2020; Updated May 2026

The post Pressure Cooker Fresh Pea Farrotto appeared first on MyFitnessPal Blog.

Quickly transform leftover chicken into cheesy chicken quesadillas served with fresh homemade salsa. Our baked version is much easier to manage because the chicken quesadilla cooks on both sides at the same time — no flipping needed.

Active Time: 10 min | Total Time: 20 min

Baked Chicken Quesadilla

Ingredients

• Cooking spray
• 1 medium (120g) tomato, seeded and chopped
• 1/4 cup (40g) chopped onion
• 1 tbsp chopped fresh cilantro
• 1 tbsp fresh lime juice
• 1/4 tsp ground cumin
• 1 cup (140g) cooked chicken breast, shredded
• 1/2 cup (55g) shredded pepper jack cheese
• 2 (8-inch/20cm) whole-wheat, high-fiber tortillas

Directions

Preheat the oven to 425°F (220°C).

In a small bowl combine tomato, onion, cilantro, lime juice, cumin and salt; set aside.

Lightly coat one side of each tortilla with cooking spray. Place one tortilla, sprayed side down, on a baking sheet. Top with the chicken and cheese, then top with the remaining tortilla, sprayed side up.

Bake for about 10 minutes, or until golden brown. Cut into quarters and serve with the salsa.

Serves: 2 |  Serving Size: 1/2 quesadilla & 1/2 cup salsa

Per serving: Calories: 320; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 90mg; Sodium: 602mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 23; Protein: 30g

Nutrition Bonus: Potassium: 452mg; Iron: 9%; Vitamin C: 21%; Calcium: 27% 

Originally published May 2016 Updated May 2026

The post Baked Chicken Quesadilla appeared first on MyFitnessPal Blog.

Cloud buns are a great no-grain alternative to hamburger buns. In this recipe, they hold juicy homemade salmon burgers for a healthy dose of omega-3 fatty acids (1). Chilling the salmon cakes after forming them makes them less fragile and easier to flip in the pan, so don’t skip this step. Serve with sliced cucumbers sprinkled with rice wine vinegar for a complete meal.

Active time: 25 minutes | Total time: 1 hour

Salmon Burgers on Cloud Buns

Ingredients

For the buns

• Cooking spray
• 3 large eggs
• 1/4 tsp cream of tartar
• 1/4 tsp salt
• 4 tbsp (57g) cream cheese at room temperature
• 1/2 tsp nutritional yeast (optional)
• 1/2 tsp sesame seeds

For the burgers

• 1 1/4 lb (567g) skinless salmon fillet, pin bones removed
• 2 green onions, finely chopped
• 5 tbsp (70g) mayonnaise, divided
• 3/4 tsp dried dill
• 1/2 tsp lemon zest, finely grated
• 1/4 tsp salt
• 1/8 tsp ground black pepper
• 1 tbsp dill pickle, finely chopped
• 1 tsp lemon juice
• 4 medium romaine lettuce leaves

Directions

Preheat the oven to 300°F (149°C). Line a baking sheet with parchment paper and coat with cooking spray. Separate the eggs, putting the egg whites in a medium mixing bowl and the egg yolks in a large mixing bowl. Add the cream of tartar and salt to the egg whites. Beat with a handheld mixer until the egg whites form stiff peaks when you stop and lift the beaters. Set aside.

Add the cream cheese and nutritional yeast (optional) to the bowl with the egg yolks and beat until smooth. Gently fold the egg whites into the egg yolk mixture with a rubber spatula, making sure not to knock the air out of the egg whites; the mixture should still be foamy and fluffy. Spoon the mixture into 8 mounds on the prepared baking sheet, spreading the mixture into 4-in rounds. Sprinkle 4 of the rounds with the sesame seeds. Bake until light golden brown, about 25 minutes. Transfer the buns to a cooling rack and set aside.

Cut the salmon into 1/4-in chunks. Working in small batches, chop the salmon into smaller bits with a sharp knife until the mixture is in tiny pieces, about 1/8 inch. Put the salmon in a medium bowl and add the green onions, 2 tbsp mayonnaise, dill, lemon zest, salt and pepper. Stir well to combine. Divide into 4 portions (about a heaping 1/2 cup). With slightly moist hands, press each portion into a 4-in wide patty. Put the patties on a parchment-lined plate and refrigerate for 30 minutes.

Meanwhile, make the tartar sauce by combining the remaining 3 tbsp mayonnaise with the lemon juice and pickle; set aside. Coat a nonstick pan with cooking spray and set over medium heat. Add the salmon patties and cook without moving them until golden brown on the first side, about 4 minutes. Gently flip the burgers with a silicone spatula and cook on the second side until the burgers are just cooked (the center will be opaque pink), about 2–3 minutes. Do not overcook, or the burgers will be dry.

Put the salmon burgers on the bottom side of the 4 buns that don’t have sesame seeds. Top each burger with tartar sauce, lettuce and the remaining buns, sesame side-up. Serve immediately.

Serves: 4 | Serving Size: 1 bun, 1 burger and 1 ½ tbsp tartar sauce

Nutrition (per serving): Calories: 358; Total Fat: 25g; Saturated Fat: 7g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 9g; Cholesterol: 218mg; Sodium: 840mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 1g; Protein: 30g

Nutrition Bonus: Potassium: 169mg; Iron: 6%; Vitamin C: 6%; Calcium: 5%

Originally published March 28, 2021; Updated June 2026

The post Salmon Burgers on Cloud Buns appeared first on MyFitnessPal Blog.

These spicy turkey burgers are anything but ordinary. Finely chopped portobello mushrooms are worked into the patties to add moisture and deep, savory flavor, while a bold harissa carrot slaw and creamy tahini sauce take every bite to the next level. Served on toasted whole-grain naan, this is a burger worth making on repeat — weeknight dinner or weekend cookout, it delivers every time.

Active time: 25 minutes | Total time: 1 hour

Spicy Turkey Burgers With Carrot Slaw

Ingredients

• 1 tsp olive oil
• 2 medium portobello mushrooms, dark underside scraped out and discarded, cap finely chopped
• 5 tsp hot water, divided
• 1 lb 93% lean ground turkey
• 1 large egg yolk
• 4 tsp ground flaxseeds
• 1¼ tsp ground cumin
• ½ tsp garlic powder, divided
• ½ tsp salt, divided
• ½ tsp black pepper, divided
• 2 tbsp lemon juice, divided
• 1½ tsp harissa
• 2 large carrots, grated
• 2 tbsp cilantro, chopped
• 1½ tbsp tahini
• ½ tsp maple syrup
• Cooking spray
• 4 small whole-grain naan, lightly toasted
• 4 green lettuce leaves

Directions

Heat the olive oil in a medium nonstick pan over medium heat. Add the mushrooms and sauté, stirring frequently, until they begin to brown, about 4–5 minutes. Add a few tbsp water and simmer, scraping up any browned bits from the bottom of the pan, until the water evaporates, about 30 seconds. Transfer to a mixing bowl and let cool completely.

Add the ground turkey, egg yolk, flaxseeds, cumin, 1/4 tsp garlic powder, 1/4 tsp salt, and 1/4 tsp black pepper to the bowl. Mix gently with your hands until just combined. With lightly oiled hands, form the mixture into four 4 1/2-inch (11cm) patties about 3/4 inch thick, pressing a slight dimple into the center of each. Refrigerate for at least 30 minutes.

Meanwhile, prepare the slaw. In a medium bowl, whisk together 1 tbsp lemon juice and the harissa. Add the carrots, cilantro, 1/4 tsp salt, and 1/4 tsp black pepper and toss to combine. Set aside.

For the sauce, whisk together the tahini, remaining 1 tbsp lemon juice, maple syrup, and remaining 1/4 tsp garlic powder in a small bowl. Add 1–2 tsp hot water and whisk until smooth.

Preheat a grill or nonstick grill pan over medium heat and lightly coat with cooking spray. Cook the burgers for 5–6 minutes per side, or until they reach an internal temperature of 165°F (74°C). Do not press down on the patties while cooking.

Place each burger on a toasted naan and top with a lettuce leaf, tahini sauce, and carrot slaw. Serve immediately.

Serves: 4 | Serving Size: 1 flatbread, 1 burger patty, 1/2 cup (50g) slaw, 1 tbsp sauce

Nutrition (per serving): Calories: 417; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 3g; Cholesterol: 131mg; Sodium: 788mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 6g; Protein: 30g

Nutrition Bonus: Potassium: 474mg; Iron: 23%; Vitamin A: 403%; Vitamin C: 10%; Calcium: 11%

Originally published June 2026

The post Spicy Turkey Burgers With Carrot Slaw appeared first on MyFitnessPal Blog.

This hearty, stick-to-your-ribs stew features tender wild rice and buttery-soft chicken. The poultry slowly simmers on the bone, lending more flavor to the soup and moisture to the meat. 

RD Tip: For efficiency, chop the veggies the night before, and put everything in the slow cooker in the morning so it cooks all day while you go about your day. Just a little advance planning makes it possible to be busy and still balance a healthy lifestyle.

Active time: 20 minutes | Total time: 7 hours, 30 minutes

Slow Cooker Chicken & Wild Rice Stew

Ingredients

• 6 cups (1440g) unsalted chicken stock
• 2 cups (320g) onion, chopped
• 1 1/2 cups (190g) carrots, chopped
• 1 cup (100g) celery, chopped
• 1 1/4 cups (200g) uncooked wild rice
• 1 ½ tsp salt
• 1 tsp ground black pepper
• 8 oz (227g) white mushrooms, sliced
• 3 garlic cloves, minced
• 2 lbs (907g) skinless, bone-in skinless chicken breasts
• 5 thyme sprigs
• 2 bay leaves
• 3 cups (732g) 2% reduced-fat milk
• 1/2 cup (63g) all-purpose flour
• 3 tbsp chopped fresh parsley (optional garnish)

Directions

In a 6-quart slow cooker, stir together chicken stock, onion, carrots, celery, wild rice, salt, pepper, mushrooms and garlic. Nestle in the chicken, thyme and bay leaves. Cover and cook on low until chicken and wild rice are tender, about 7 hours (or on high for 3-4 hours).

Remove chicken from the slow cooker. Increase heat to high. Discard chicken bones and shred meat; set aside. Discard thyme sprigs and bay leaves.

In a medium bowl, whisk milk and flour until completely smooth, then slowly stir into the soup to prevent lumps.

Cook on high until thickened, about 10-20 minutes. Gently stir in chicken. Serve in bowls and garnish with parsley, if desired.

Serves: 8 | Serving Size: About 1 ⅔  cups

Nutrition (per serving): Calories: 393; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g ; Cholesterol: 85mg; Sodium: 421mg; Carbohydrate: 43g; Dietary Fiber: 5g; Sugar: 9g; Protein: 42g

Nutrition Bonus: Potassium: 519mg; Iron: 7%; Vitamin A: 16%; Vitamin C: 13%; Calcium: 15%

Originally published February 4, 2020; Updated April 2026

The post Slow Cooker Chicken & Wild Rice Stew appeared first on MyFitnessPal Blog.

Omega-3-rich salmon gets a creamy miso topping with crunchy panko bread crumbs in this easy one-pan meal. Radishes and baby bok choy cook in the same amount of time and are a unique combo, just when you were getting tired of the usual sheet pan veggies!

This is a great option for a quick, low-maintenance dinner, and it’s packed with anti-inflammatory properties from the salmon (1).

 Active time: 10 minutes | Total time: 25 minutes

Sheet Pan Miso Salmon With Baby Bok Choy

Ingredients

• Cooking spray
• 4 (5-oz./142g) salmon fillets, skin-on
• 3 tbsp mayonnaise
• 1 tbsp white miso paste
• 1 tsp lemon zest, finely grated
• 1 tsp lemon juice
• 1/2 cup (42g) whole-wheat panko crumbs
• 4 small baby bok choy, halved lengthwise (quartered if larger)
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

Preheat the oven to 450°F (232°C). Line a rimmed baking sheet with foil and coat generously with cooking spray. Using tweezers or needle-nose pliers, remove any pin bones from the salmon fillets. Arrange the fillets skin-side down in the center of the prepared baking sheet.

In a small bowl, stir together the mayonnaise, miso paste, lemon zest, and lemon juice until smooth. Spread the mixture evenly over the top of each fillet, then gently press the panko crumbs onto the surface so they adhere.

In a medium bowl, toss the bok choy with the oil until evenly coated. Scatter the vegetables around the salmon and season with the salt and pepper. Roast, rotating the pan once halfway through, until the salmon is cooked through to an internal temperature of 145°F, about 12–15 minutes.

To serve, slide a spatula gently between the flesh and skin of each fillet — the skin should release easily from the foil. Transfer to plates, discarding the skin, and serve immediately.

Serves: 4 | Serving Size: 1 salmon fillet, 2 bok choy halves

Nutrition (per serving): Calories: 445; Total Fat: 31g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 11g; Cholesterol: 82mg; Sodium: 569mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 3g; Protein: 32g

Nutrition Bonus: Vitamin D: 156%; Calcium: 11%; Iron: 9%; Potassium: 908mg; Vitamin A: 94%; Vitamin C: 56%

The post Sheet Pan Miso Salmon With Baby Bok Choy appeared first on MyFitnessPal Blog.

This creamy smoothie tastes like a nutritious milkshake that is totally acceptable for breakfast or, better yet, after a workout. Ground flaxseeds up your fiber intake without sacrificing taste (making it great for kids or picky eaters). For this recipe you’ll want unsweetened and unsalted natural almond butter to control the amount of added sugar sugar and sodium in the smoothie. We also like to use an almond butter made with roasted almonds for a more toasty, nutty flavor.

This is a great post-workout meal as it has more than 20g of protein — the recommended minimum for a post-workout snack (1).

Active time: 5 minutes | Total time: 5 minutes

Creamy Almond Butter and Banana Smoothie

Ingredients

• 1 cup (244g) unsweetened almond milk
• 1 cup ice
• 2 medium bananas, chopped and frozen
• 2 tbsp (32g) unsalted almond butter
• 2 tbsp ground flaxseed
• 1 tbsp honey
• 2 scoops protein powder

Directions

Add all of the ingredients to a blender and process until smooth. Pour into two glasses and serve right away.

Serves: 2 | Serving Size: About 1 1/2 cups

Nutrition (per serving): Calories: 389; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 191mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 25g; Protein 20g

Nutrition Bonus: Potassium: 777mg; Iron:9%; Vitamin C: 18%; Calcium: 31%

Originally published August 6, 2020; Updated January 2026

The post Creamy Almond Butter and Banana Smoothie appeared first on MyFitnessPal Blog.

Oh, the simple joy of cozying up next to a bowl of hearty black bean soup! Ours is slow cooked and bold with onion, peppers, garlic, chile, a dash of cumin and served with creamy avocado for a delicious and nutritious meal.

RD Tip: Black beans are a protein-fiber powerhouse and deliver a host of micronutrients like folate, potassium and magnesium (1).

Active time: 10 minutes | Total time: 30 minutes

Slow Cooker Black Bean Soup

Ingredients

• 1 lb (454g) dried black beans, sorted and rinsed
• 1 large (150g) onion, coarsely chopped
• 1 medium (120g) green bell pepper, coarsely chopped
• 3 garlic cloves, minced
• 4 cups (960g) low-sodium vegetable broth
• 1 tbsp ground cumin
• 2 tbsp chopped chipotle chiles in adobo sauce
• 3 tbsp chopped fresh cilantro
• 2 tbsp fresh lime juice
• 1 tsp salt
• 2 tbsp light sour cream
• 1 small avocado, diced
• 6 fresh cilantro sprigs for garnish (optional)

Directions

Place beans in a large bowl or stock pot, adding water to cover by 2 inches. Soak for 12 hours; drain and discard water.

TIME-SAVING TIP: Don’t have 12 hours? To quick-soak beans, place beans in a stock pot and cover with water. Bring to a boil over high heat; reduce heat and simmer briskly for 5 minutes. Remove from heat; cover and let soak for 1 hour. Drain and discard water.

Combine beans, onion, bell pepper and garlic in a 4-quart slow cooker. Stir in broth and cumin. Cover and cook on low for 10 hours or on high for 5 hours until the beans are tender. Stir in chipotle, cilantro, lime juice and salt.

For a smooth, thick texture, blend mixture in slow cooker with an immersion blender for 30 seconds until desired consistency. Alternatively, transfer in batches to a blender. Remove stopper from lid and cover with a kitchen towel (hot steam will cause the lid to pop off if not vented); blend until smooth.

Top each serving with 1 tsp sour cream, 2 tbsp chopped avocado and a sprig of cilantro.

Serves: 6 |  Serving Size: 1 ⅓  cups + 1 tsp sour cream + 2 tbsp diced avocados

Nutrition (per serving): Calories: 344; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 511mg; Carbohydrate: 58g; Dietary Fiber: 15g; Sugar: 5g; Protein: 19g

Nutrition Bonus: Potassium: 1532mg; Iron: 30%; Vitamin A: 105%; Vitamin C: 47%; Calcium: 16% 

Originally published May 1, 2020; Updated April 2026

The post Slow Cooker Black Bean Soup appeared first on MyFitnessPal Blog.

Stir a few ingredients together in your slow cooker, add chicken breasts and you’ve got a chicken dinner with a velvety Thai inspired peanut sauce ready when you are. We add crisp-tender broccoli, but green beans, carrots, baby corn or a long list of other veggies are welcome. The trick is to briefly microwave or steam the veggies and stir them through the sauce right before serving so they’re not overcooked. Serve over brown rice or quinoa.

Active time: 10 minutes | Total time: 4 hours, 10 minutes (low) or 2 hours, 10 minutes (high)

Slow Cooker Peanut Chicken With Broccoli

Ingredients

• 1/2 cup light coconut milk
• 1/4 cup smooth peanut butter
• 2 tbsp rice vinegar
• 1 tbsp brown sugar
• 1 tbsp low-sodium soy sauce
• 2 tsp Thai red curry paste
• 1 tsp lemongrass paste
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 lb boneless, skinless chicken breasts
• 4 cups broccoli florets
• 1 tsp cornstarch

Directions

In a 6-quart slow cooker, whisk together the coconut milk, peanut butter, rice vinegar, brown sugar, soy sauce, red curry paste, and lemongrass paste until smooth. Stir in the onion and garlic. Add the chicken and stir to coat.

Cover and cook on low for 3½–4 hours or on high for 2–2½ hours, until the chicken reaches an internal temperature of 165°F (74°C).

Transfer the chicken to a cutting board and slice or shred into bite-size pieces. Pour the cooking liquid into a small saucepan. In a small bowl, whisk together the cornstarch and 1 tbsp cold water until smooth, then stir into the saucepan. Bring to a simmer over medium heat, stirring frequently, until the sauce has thickened, about 2 minutes. Remove from heat.

While the sauce thickens, combine the broccoli with 2 tbsp water in a microwave-safe bowl and microwave on high for 2–3 minutes, or until crisp-tender. Alternatively, steam the broccoli on the stovetop for about 3 minutes. Drain.

Arrange the chicken and broccoli on a serving platter or divide between bowls. Pour the sauce over the top and serve immediately.

Serves: 4 | Serving Size: 4 oz. chicken, 1 cup broccoli, 1/4 cup sauce

Nutrition (per serving): Calories: 320; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 83mg; Sodium: 369mg; Carbohydrate: 17g; Dietary Fiber: 3g; Sugar: 7g; Protein: 32g

Nutrition Bonus: Calcium: 7%; Iron: 8%; Potassium: 809mg; Vitamin A: 1%; Vitamin C: 140%

Originally published: January 17, 2020; Updated May 2026

The post Slow Cooker Peanut Chicken With Broccoli appeared first on MyFitnessPal Blog.