Dietitian Illustrated

05/08/2026

The only way I make chili

Heres a 30 minute chili recipe that is just so good!
Add whatever veggies you like. Ingredients I used:

Spice mix featured
Meat (500g)
Frozen Veg (1 Cup)
Diced Tomatoes (28oz)
Red Kidney Beans (19oz)
Garlic Cloves
Spinach
4 Small Sweet Bell Peppers

05/07/2026

Science-Backed Fitness: Exercise Snacking

No time for the gym? No problem. “Exercise snacking” is all about short bursts of movement throughout your day—think squats, pushups, or a quick walk between tasks. These mini workouts add up and can boost your energy, metabolism, and overall fitness 👀

Next time you reach for a snack… try moving your body instead 😉

✨ Try this:
• 10–15 squats
• 10 pushups (or incline!)
• 30-second plank
• Quick walk around the house

Small moves. Big results. Stay consistent.

05/06/2026

Here she is. 👀

05/04/2026

How to make pizza dough... stuff? [RECIPE]

EASY PIZZA DOUGH RECIPE

Ingredients:
1 Pkt Quick Rise Yeast
2.5-3 Cups All-Purpose Flour
3/4 tsp Salt
1 tsp Sugar
1 Cup Very Warm Water (About 120F/50C)
2 Tbsp Olive Oil
1 tsp Herbs of Choice (I used Thyme + Rosemary)

Directions:
1. In a large bowl, start with 2 cups of flour. Mix with yeast, salt, sugar, and herbs.
2. Add warm water and oil. Stir until shaggy dough forms.
3. Dough will be sticky. Gradually add more flour until the dough is kneadable.
4. Knead dough on a floured surface until smooth and elastic.
5. Let dough rest in an oiled bowl covered with a damp cloth (10 minutes). This allows the gluten to relax so dough can be stretched without tearing.
6. Shape dough on a non-stick surface. Cover again with a damp cloth and allow to rise (30 minutes). Meanwhile, preheat the oven to 425F and prep your pizza toppings.
7. Add pizza toppings. Bake on an upside down baking sheet for 20 minutes, until the crust is golden.

05/01/2026

The drama is just too much.

04/30/2026

How to Spot FAKE Creatine Gummies 👀

This is my dietitian advice so you know which creatine gummies to choose so you don't get scammed! The best creatine gummies will probably taste the worst. Just get creatine powder, imo.

04/29/2026

My new favorite root vegetable.
Roasted and caramelized rutabaga!!! Here is the spice/herb mixture I've been using:

GARLIC POWDER
ONION POWDER
THYME
ROSEMARY
GARAM MASALA
SALT
PEPPER

Toss with olive oil and bake at 350F until browned/caramelized (40-60 mins depending on size of cubes)

12/05/2021

The Perfect DIY Christmas Gift for Foodies

DIY: ROSEMARY SIMPLE SYRUP 🌿

Key Word: Simple!

This syrup is a game-changer for this year's holiday drinks 🥂 and desserts (more recipes coming soon 😏).

You're gonna wanna whip up a batch of this syrup ASAP! P.S. I think herb-infused simple syrups could also double as a great DIY gift this holiday season! 🎁

3 INGREDIENTS:
1.5 Cups Water
1.5 Cups Sugar
Lots of Fresh Rosemary

DIRECTIONS:
1. Add water and sugar to a pot. Heat and stir until sugar dissolves.
2. Add rosemary and simmer for about 2 minutes, allowing the mixture to reduce slightly.
3. Remove from heat. Cover and let rosemary steep for at least 30 minutes... the perfect amount of time to do a new spin-mas workout! 🎄😆
4. Transfer to a resealable container and store in the refrigerator until use.

Voila! The most delicious jar of sweetness you will ever meet!

Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.

6 Likes, 1 Comments - Kirsten Allen () on Instagram: “DIY: ROSEMARY SIMPLE SYRUP 🌿 Key Word: Simple! This syrup is a game-changer for this year's…”

10/19/2020

2500 CALORIE BODY COMPOSITION & WEIGHT LOSS MEAL PLAN

Intended for those with Estimated Energy/Calorie Requirements between 2500-3000 calories to create the modest calorie deficit necessary to promote fat loss.

Designed with the active individual in mind, this meal plan provides enough protein to support training adaptations and preserve muscle while in a calorie deficit.

Healthy fats and high-quality carbohydrates round out this meal plan to further create a nutritional environment favouring body composition improvements!

LEARN BY DOING!
Science tells us that the best way to achieve successful weight loss is through behaviour change, not restrictive diets with rigid rules. My ultimate goal with this meal plan is to help you break away from the overwhelming tracking of calories + macros, and reshift your focus to learning the behaviors and food skills necessary for success.

Based on healthy eating principles rather than a "diet rulebook", this meal plan will help you learn to create balanced (and simple!) meals in the appropriate portion sizes... spoiler alert: The portion sizes are probably much bigger than you anticipate if you're used to following those aforementioned restrictive diets.

That's because this meal plan is also about guiding you to develop a way of eating that is SUSTAINABLE! We all have different food preferences, lifestyles, and food preparation abilities. Use this meal plan as a solid starting point to find what works for you, develop confidence in your food decisions, and feel empowered knowing that you are working towards your goals.

To purchase Dietitian Illustrated's 2500 Calorie Body Composition & Weight Loss Meal Plan ($20 CDN + Applicable Taxes), click the link: https://dietitianillustrated.com/nutritionservices/meal-plans/

Sincerely,
Kirsten Allen, BSc Kin, RD

10/19/2020

2000 CALORIE BODY COMPOSITION & WEIGHT LOSS MEAL PLAN

Intended for those with Estimated Energy/Calorie Requirements between 2300-2500 calories to create the modest calorie deficit necessary to promote fat loss.

Designed with the active individual in mind, this meal plan provides enough protein to support training adaptations and preserve muscle while in a calorie deficit.

Healthy fats and high-quality carbohydrates round out this meal plan to further create a nutritional environment favouring body composition improvements!

LEARN BY DOING!
Science tells us that the best way to achieve successful weight loss is through behaviour change, not restrictive diets with rigid rules. My ultimate goal with this meal plan is to help you break away from the overwhelming tracking of calories + macros, and reshift your focus to learning the behaviors and food skills necessary for success.

Based on healthy eating principles rather than a "diet rulebook", this meal plan will help you learn to create balanced (and simple!) meals in the appropriate portion sizes... spoiler alert: The portion sizes are probably much bigger than you anticipate if you're used to following those aforementioned restrictive diets.

That's because this meal plan is also about guiding you to develop a way of eating that is SUSTAINABLE! We all have different food preferences, lifestyles, and food preparation abilities. Use this meal plan as a solid starting point to find what works for you, develop confidence in your food decisions, and feel empowered knowing that you are working towards your goals.

To purchase Dietitian Illustrated's 2000 Calorie Body Composition & Weight Loss Meal Plan ($20 CDN + Applicable Taxes), click the link: https://dietitianillustrated.com/nutritionservices/meal-plans/

Sincerely,
Kirsten Allen, BSc Kin, RD

10/19/2020

1500 CALORIE BODY COMPOSITION & WEIGHT LOSS MEAL PLAN

Intended for those with Estimated Energy/Calorie Requirements between 1800-2000 calories to create the modest calorie deficit necessary to promote fat loss.

Designed with the active individual in mind, this meal plan provides enough protein to support training adaptations and preserve muscle while in a calorie deficit.

Healthy fats and high-quality carbohydrates round out this meal plan to further create a nutritional environment favouring body composition improvements!

LEARN BY DOING!
Science tells us that the best way to achieve successful weight loss is through behaviour change, not restrictive diets with rigid rules. My ultimate goal with this meal plan is to help you break away from the overwhelming tracking of calories + macros, and reshift your focus to learning the behaviors and food skills necessary for success.

Based on healthy eating principles rather than a "diet rulebook", this meal plan will help you learn to create balanced (and simple!) meals in the appropriate portion sizes... spoiler alert: The portion sizes are probably much bigger than you anticipate if you're used to following those aforementioned restrictive diets.

That's because this meal plan is also about guiding you to develop a way of eating that is SUSTAINABLE! We all have different food preferences, lifestyles, and food preparation abilities. Use this meal plan as a solid starting point to find what works for you, develop confidence in your food decisions, and feel empowered knowing that you are working towards your goals.

To purchase Dietitian Illustrated's 1500 Calorie Body Composition & Weight Loss Meal Plan ($20 CDN + Applicable Taxes), click the link: https://dietitianillustrated.com/nutritionservices/meal-plans/

Sincerely,
Kirsten Allen, BSc Kin, RD