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Osinga Nutrition Consulting - Registered Dietitian

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Clarington, ON
Osinga Nutrition Consulting - Registered Dietitian

Nicole Osinga, RD is a passionate Registered Dietitian in the Durham Region who regularly works with clients to help them achieve their nutrition goals.

Nicole Osinga is a Registered Dietitian with the College of Dietitians of Ontario and holds a Bachelor’s and Master’s degree in Human Nutrition from the University of Guelph. She is located just outside of Toronto, Ontario in the Durham Region. She brings a fresh and evidenced-based perspective, while working towards practical nutrition solutions with her clients. Nicole aims to promote the pleasure and enjoyment of eating through her work. She highlights mindful eating concepts with clients and focuses on intuitive eating patterns. She creates practical strategies with her clients, to help them achieve their nutrition and health goals. She also provides meal plans that fit her clients lifestyle and eating habits, encouraging them to prep their meals in advance. Nicole has an encouraging, motivational and understanding approach. Nicole has a strong understanding of nutritional science and helps her clients navigate through ‘nutrition non-sense’ using an evidenced-based approach.

12/11/2025

📌Save For: Dietitian’s Costco Meal Prep Staple (+ How I Use Them!)

This past week I did my monthly Costco haul to restock on my meal prep staples. 📌Save this post to grab my meal prep staples (and why they’re my staples) and for the FULL LIST of my Costco staples comment ‘Meal Prep’!  • Farm Girl Cinnamon Crisps - I LOVE this low sugar, protein and fibre-packed cereal. It’s a great swap for your typical lower protein & fibre cereal - pair it with soy milk and you have a 20 G protein breakfast!

• One Degree Organic Oats - I go through alottt of oats with my overnight oats and I love buying these sprouted oats from Costco. Not only are they in a large quantity, but the fact that they are sprouted helps with nutrition absorption and digestion.

• Felicia Red Lentil Pasta - This one packs a protein and fibre punch and can act as the main protein source to a meal. This one fits perfectly into my ‘plan B meal’ list and helps me put together a meal in 15 mins or less!

• Lotus Foods Millet & Brown Rice Ramen - I love the ingredients in this product and that they provide 8 g/cake + fibre too! These are awesome to add to a stir fry or soup and cook super fast.

• Sprague Lentil Soup - This is also a great ‘Plan B meal’ product! Now it’s not a complete meal itself so I would add some frozen veg into this and top it with some roasted edamame beans or pair it with a side salad + roasted beans for a complete meal!

• PuraVida Fire Roasted Vegetable Primavera - This product smashes the notion that frozen veggies don’t taste good. Simply add them to a frying pan or in the air fryer to ‘Veggie-Up’ a meal! So good! .foods

• Summerfresh Dill Pickle Hummus - Hummus is the perfect flavour enhancer and can be used in SO many other ways than just hummus as a dip! I have been watering it down to make a pasta sauce, it can be made into a marinade, add flavour to a bowl etc! This was is so delicious too :)

Continued below 👇

12/02/2025

📌Save For: Protein & Fibre-Packed Veggie Pastas

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Nothing says comfort food to me than pasta! Pasta can be a well rounded and filling dish - these all have at least 13 g of fibre and 25 g of protein each - talk about filling and gut friendly!!

All of these recipes require minimal ingredients and can be made with 10 ingredients or less.

Which are you trying first?

Recipes featured:
🍜 Roasted Red Pepper Hummus Pasta
🍅 Sundried Tomato Spinach Pasta
🥦 Edamame & Broccoli Pasta
🫘 Chickpea Pasta Chili
🥦 Tofu, Bok Choy & Mushroom Pasta
🍔Cheesy TVP Pasta

11/27/2025

📌Save For: Nutrient Changes From Before Pregnancy to Pregnancy & Breastfeeding

My nutrient requirements have changed significantly in the last 1.5 years – from before pregnancy to pregnancy and after pregnancy and breastfeeding. Save this post as a guide for those key nutrients, along with supplementation recommendations. I’m working with Megafood to showcase how their supplements have supported this journey

I’ve also put together a free 3 day meal plan that demonstrates how those nutrient needs are met, alongside the supplementation

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Before Pregnancy:

Before I got pregnant, I had struggled with low iron soalong with meal planning around iron-rich foods (pumpkin seeds, beans, lentils, edamame) I routinely took a supplement. Before getting pregnant I starting takingMegafood Baby & Me 2 as it provides 18 mg of iron for two tablets. It’s also important to take a prenatal prior to conception, to ensure adequacy of important nutrients such as choline, iron and folate. I also took 2000 IU of Vitamin D daily from Megafood, to ensure those needs were getting met.

During Pregnancy:

During pregnancy, not only did my iron needs increase but so did my calorie requirements, protein requirements, folate, omega 3 and choline.

To meet my increased calorie requirements, I looked at more significant snack options as I could only eat so much at a time due to feeling full easily. I also made sure these snacks were protein-rich and fibre rich (edamame was my BFF). I also had chia seeds for breakfast each day for the omega 3 and fibre boost.

To meet my folate requirements, I upped my leafy green and bean intake but I also relied on the active form of folate in the Megafood Baby & Me 2. It’s important that folate is present in its active form for best absorption (aka not folic acid). Look for a prenatal that contains folate in a highly bioavailable form (5-methyltetrahydrofolate (5-MTHF) so your body has to do less work converting it into a usable form. In Megafood Baby & Me 2, folate is found in the 5-MTHF form.

Continued below 👇

11/23/2025

📌Save For: 6 High Protein Festive Baked Oats Breakfast Recipes 🎊

You’ve been loving my overnight oat recipes - I mean who doesn’t love a quick, filling and delicious breakfast - but some of you would prefer a hot breakfast in the morning and oats in a different texture. Introducing my 6 High Protein Baked Oats Breakfast Recipes!

For the full recipes:
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These bakes are still so easy to prep ahead of time and are such a filling breakfast. Each of these recipes provides at least 20 g of protein and over 10 g of fibre! That combo will keep you full and fueled.

Tell me which one(s) you’d like to try and if you’re already a baked oats fan!

🍎Apple Pie
🍓Mixed Berry
🎃Pumpkin Pie
🫐Lemon Blueberry
🍫Chocolate PB
🧁Gingerbread

breakfastideas breakfastidea mealprepbreakfast highproteinmeals highproteinbreakfast veganbreakfast veganrecipes plantbasedbreakfastideas dietitian mealprepideas bakedoatmeal

11/16/2025

❤️Jack is Half a Year Old! 🎉

11/09/2025

📌Save For: Dessert Overnight Oats Sweetened With California Prunes AD

November is Osteoporosis awareness month and what better way to celebrate than with these delicious ‘dessert for breakfast’ overnight oat recipes that also contain nutrients that play a role in bone health, with help from California Prunes! I’ve partnered with California Prunes to showcase how versatile and delicious prunes can be in these six recipes and to shed light on their nutritional impact on bone health.

While California Prunes are widely known for supporting gut health due to their fibre content, Prunes are a source of vitamin K, potassium, manganese and copper, which all support bone
health. Studies show that eating about 5 prunes daily may help improve bone mineral density and protect against bone breakdown. Check out www.californiaprunes.ca/ for more recipes and to learn more about California Prunes!
These recipes all contain minimal added sugar and lean on California Prunes for that sweetness, that makes us feel like we’re having dessert for breakfast!

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11/04/2025

📌Save For: Protein-Packed Plant-Based Soups

Soup season is here!! You can make each one of these with less than 10 ingredients and you get a protein, fibre and veggie-packed comforting meal! Which one are you trying?

For the Recipes:
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Recipes featured:
🍠 Roasted Butternut Squash Soup
🥒 Dill Pickle Soup
🍜Veggie-Packed Ramen
🍝 Veggie-Packed Minestrone
🥦 Edamame Broccoli Soup
🎃 Pumpkin Lasagna Soup

Address

9-1656 Nash Road
Clarington, ON
L1E2Y4

Opening Hours

Tuesday	4pm - 8:30pm
Wednesday	8am - 9pm
Thursday	4pm - 6pm

Telephone

+19059269091

Website

http://www.nicoleosinga.com/

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