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Using frozen spinach and canned beans means these vegetarian enchiladas can be whipped up on the fly with ingredients you probably have at home. Skip the cheese to make it vegan-friendly.

Active time: 15 minutes | Total time: 35 minutes

Sweet Potato Black Bean Enchiladas

Ingredients

• 2 medium (160g) sweet potatoes
• 1 15-oz. can of enchilada sauce, divided
• 1 15-oz. can no salt added black beans, rinsed and drained
• 1 10-oz. package frozen spinach, thawed and pressed to remove the liquid
• 1/4 cup salsa
• 1/2 tsp ground cumin
• 8 corn tortillas
• 1/2 cup shredded cheddar cheese

Directions

Preheat the oven to 400°F (200°C). 

Pierce sweet potatoes with a fork then microwave them until they are tender, about 8-10 minutes.

Lightly spread 2 tbsp of enchilada sauce over the bottom of a large baking dish to prevent sticking.

Peel and dice the cooked sweet potatoes into 1/2 inch cubes, then place them in a large bowl. Add the black beans, well-drained spinach, salsa, cumin and 2 tbsp of the enchilada sauce and stir until evenly combined.

Warm the tortillas so they’re soft and pliable by wrapping them in a damp paper towel and microwaving for 30–45 seconds. Working one at a time, spoon about ½–¾ cup of filling across the center of each tortilla, roll tightly, and place seam-side down in the prepared baking dish.

Pour the remaining enchilada sauce evenly over the tortillas and top with the shredded cheddar cheese. Bake until the filling is heated through and the cheese is melted, about 20 minutes. Let cool slightly before serving.

Serves:  4 |  Serving Size: 2 enchiladas

Nutrition (Per serving): Calories: 379; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 14mg; Sodium: 1032mg; Carbohydrate: 61g; Dietary Fiber: 13g; Sugar: 11g; Protein: 16g

Nutrition Bonus: Vitamin D: 1%; Calcium: 20%; Iron: 21%; Potassium: 1226mg; Vitamin A: 35%; Vitamin C: 18%

Originally published November 13, 2017; Updated March 2026

The post Sweet Potato Black Bean Enchiladas appeared first on MyFitnessPal Blog.

Fermented soybean-based tempeh has a “meaty” texture and a mild flavor that’s a blank canvas for marinades like the mustard-based version here. Pan-fried, it’s an ideal stand-in for corned beef or pastrami. Just add Swiss cheese, homemade Russian dressing and probiotic-rich sauerkraut, and you’ve got a meatless Reuben to remember.

With the tempeh and sauerkraut, you’re getting a nice dose of probiotics because both of these foods are fermented. Plus, you’re getting a substantial serving of fiber and protein, making this meal functional, nutritious and filling.

Active time: 15 minutes Total time: 50 minutes

Tempeh Reubens

Ingredients

• 1 tbsp low-sodium tamari or coconut aminos
• 1 tbsp apple cider vinegar
• 1 tbsp whole grain mustard
• 1 tbsp honey
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1 8-oz. (227g) block of tempeh, cut into 4 thin slabs
• 2 tbsp vegan mayonnaise
• 1 1/2 tbsp low-sodium ketchup
• 2 tsp prepared horseradish
• 1 tbsp chopped dill pickles
• 1/4 tsp black pepper, freshly ground
• 8 slices sprouted multi-grain bread (try Ezekiel Sprouted Bread)
• 4 thin slices Swiss cheese
• 1 1/4 cups raw sauerkraut, drained

Directions

In a medium bowl, whisk together the tamari, vinegar, mustard, honey, paprika, and garlic powder. Add the tempeh slices and turn gently to coat in the marinade. Set aside for at least 30 minutes and up to overnight in the refrigerator to allow the tempeh to soak up the marinade.

Meanwhile, in a small bowl, combine the mayonnaise, ketchup, horseradish, pickles, and pepper; set aside.

Mist a large nonstick skillet with olive oil cooking spray and place over medium heat. Add the tempeh pieces (they will have absorbed most of the marinade) and cook until crisped and heated through, about 3 minutes per side. Remove the pan from the heat.

Place 4 slices of bread on a work surface. Put 1 slice of cheese on each piece of bread, followed by the tempeh and sauerkraut. Spread the mayonnaise mixture on the remaining slices of bread and place them dressing-side down on top of the sandwiches.

Mist the nonstick pan again with cooking spray and place over medium-low heat. Add the sandwiches and cook until the bread is crisp and the cheese has melted, about 4 minutes per side. Serve immediately.

Tip: Read labels when buying sauerkraut, as some brands are very high in sodium. Make sure to buy raw sauerkraut, which is always refrigerated. It contains live probiotics that may help gut health.

Serves: 4 | Serving Size: 1 sandwich

Nutrition (per serving): Calories: 380; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 1121mg; Carbohydrate: 47g; Dietary Fiber: 8g; Sugar: 10g; Protein: 23g

Nutrition Bonus: Calcium: 19%; Iron: 18%; Potassium: 567mg; Vitamin A: 3%; Vitamin C: 1%

Originally published February 16, 2021; Updated March 2026

The post Tempeh Reubens appeared first on MyFitnessPal Blog.

Cardio lovers, this one’s for you. While logging miles or crushing cycling classes does wonders for your heart and lungs, strength training deserves a spot in your routine, too. Also known as resistance training, this form of exercise does more than build lean muscle; it can help lower body fat, making it a powerful tool for improving overall body composition (1).

Current national guidelines recommend strength training at least two days per week, thanks to its wide-ranging physical and mental health benefits (2,3). The good news? You don’t need an expensive gym membership or fancy equipment to get started. From bodyweight circuits in your living room to resistance bands in the park, there are plenty of accessible ways to make strength training part of your week.

Ahead, we’ll break down what strength training actually is, why it matters, and simple ways to start adding it to your routine.

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What is Strength Training?

Strength training is a type of movement that challenges your muscles and requires them to contract (4). While commonly associated with muscular toned males lifting heavy weights in a gym, that’s not the image we want you to have. In fact, even everyday tasks, like carrying a heavy grocery bag or lifting a toddler, are forms of strength training (4).

At its core, resistance training creates stress on the muscle fibers, which then repair and grow stronger when paired with proper nutrition (4,13). Over time, this can increase muscle size as well as overall muscular strength and endurance (5).

The main goal of strength training is muscle hypertrophy, which simply means building bigger, stronger muscles (5). Whether you’re lifting free weights, using resistance bands, or working with just your body weight, consistent practice leads to adaptation. As exercises start to feel easier, gradually increasing the resistance helps continue building lean muscle and maximizing your results.

Benefits of Strength Training

MyFitnessPal dietitian Katherine Basbaum shares, “Your personal reasons for starting strength training might be to reach a specific fitness goal or body composition, and that’s completely valid! But the benefits of resistance training go far beyond aesthetics.”

In fact, research shows that regularly adding strength training to your routine can lead to:

• Increased muscle mass. Adding resistance helps you stay strong and maintain physical function as you age (4).
• Stronger bones. Resistance exercise may improve bone mineral density and help reduce fracture risk in certain populations (which becomes even more important as we get older) (6).
• Better balance. Strength training improves stability and lowers risk of falls (4).
• Improved sleep. Log better zzz’s when you pump some iron! Resistance training may support deeper, more restorative rest (7).
• Improved cardiovascular health. Strength training strengthens your heart and circulation over time (8).
• Happier mood. Studies consistently link strength training and exercise to reduced anxiety, stress, and improved overall mental well-being (9).
• Weight management. Through building lean muscle, strength training helps decrease body fat, supporting balanced body composition (1).
• Improved blood sugar control. Adding strength training may also enhance insulin sensitivity and help manage type 2 diabetes (10).

Common Types of Strength Training

Weight Training

Traditional weight training uses tools like dumbbells, kettlebells, and barbells, or basically any external weight you lift to challenge your muscles. The goal is to place enough stress on your muscles that tiny tears occur, which then repair and grow stronger over time (11).

Many people think that the only way to keep building muscle is by following progressive overload, gradually adding more weight as your muscles get stronger (12). While increasing weight is one effective method, research shows it’s not the only way. You can achieve similar muscle gains by adjusting other factors, like the number of repetitions, while keeping the weight the same (12).

The takeaway? Don’t get too caught up in complicated terms or fancy programs. Find a routine that works for you and fits your lifestyle, and you’ll still reap the benefits of strength training.

Bodyweight Movement: Calisthenics

Using your own body weight is one of the most effective and accessible ways to add strength training to your routine… anytime, anywhere (13). As both a dietitian and personal trainer, I often recommend bodyweight exercises first because they require no gym or equipment to get started.

Another great thing about bodyweight training is how easy it is to customize for your preferences or physical needs. For example, one of my clients isn’t a fan of burpees (a fantastic full-body move), so I replaced them with exercises she enjoys, like squats and lunges. The result? She actually sticks with the program! 

The key takeaway: choosing bodyweight exercises you like makes it far more likely you’ll stay consistent.

Here are some bodyweight movements to spark ideas for your own routine:

• Push-ups
• Tricep dips 
• Burpees
• Jump squats
• Squats
• Wall sits
• Lunges
• Plank 

Tips for Getting Started

1. Start Small & Build Up 

Everyone has to start somewhere. If strength training is new to you, start small, using your own body weight or a set of 5-pound dumbbells. As you get used to resistance training, you will start to recognize when to bump up your weight, reps, and/or frequency of workouts. 

2. Stay Consistent 

Fitting in 2-days a week of strength training is recommended to reap the benefits noted above (2). While this is the minimum amount, the time and frequency of your sessions will vary based on your personal goals. A good rule of thumb is to work out all major muscle groups, back, arms, chest, shoulders, core, legs, and hips (2).

3. Listen to Your Body – Build in Active Recovery Days 

Your body is your best tool to tap into to understand when you go push harder, and when you need to loosen your laces a bit. Allow your body time to rest, especially if you’ve challenged your muscles with increased load. Build in an active recovery and/or rest day or two. This may look like taking a yoga class, going for a nature walk, or calling it a day and cozying up with a good book.

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4. Fuel Your Workouts 

Your muscle needs protein and carbohydrates to help repair and refuel after your strength training session. Take a closer look at our MyFitnessPal pre- and post-exercise nutrition blogrecommendations for balanced snack pairings to help you feel (and fuel) your best. 

Bottom Line

Strength training is a key component of overall fitness. If it’s not already part of your routine, now’s the perfect time to start. Resistance exercises don’t just build muscle, they also support your physical and mental well-being, from better sleep and improved mood to a healthier heart. The best part? You can begin with just two bodyweight strength sessions per week, no fancy equipment needed. Grab a friend, get moving, and start reaping the benefits today!

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