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Laverne Banderk Nutrition offers customized nutrition and healthy lifestyle coaching programs and services to fit your individual situation and stage of life, focusing on helping you create healthy habits for a happy life.

26/09/2025

Just in case weekend waffles were on your mind…

…but, you still want to hit your protein goals!

This recipe is for you - High Protein Greek Yogurt Waffles!

Fluffy, flavourful, and filling, these homemade waffles are perfect for a weekend breakfast or brunch!

💡Tip: make a double batch and freeze them so you have extras to enjoy simple, healthy breakfasts throughout the week.

If you’re looking for simple, healthy recipes, nutritions tips, and sustainable habits, you’ve found the right account. Welcome!

24/07/2025

I was about to make my weekly energy bites, when I decided to change things up a bit.

And, so this ⬇️ happened!

Peanut Butter Oat Yogurt Cups!

Such a simple, protein and fibre-packed snack. And, bonus - the frozen yogurt is perfect on a hot summer day!

Pro tip: I think they’re great as is, but if you want to make the plain yogurt a little sweeter, add just a bit of honey or maple syrup.

Let me know if you make them!

16/01/2025

If you like salads that are full of texture, flavourful, and loaded with ingredients that will fill you up, you’ll love this healthy Broccoli Crunch Chicken Salad with Greek yogurt dressing!

I still crave salads like this all winter long, how about you?

20/12/2024

In case you’re doing some last minute holiday baking this weekend🌲 ….

(or even just starting your baking 😉)

These Ginger Molasses Cookies are one of my favourite cookies to make this time of year! They are perfect to enjoy as a snack, dessert, bring to a holiday party, or give as a hostess gift.

Ingredients:
1.5 cups all-purpose flour
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1 tsp baking soda
1/4 tsp salt
1/2 cup unsalted butter, softened
1/2 cup granulated sugar, plus extra for rolling (optional)
1/4 cup brown sugar
1 large egg
1/3 cup molasses
1 tsp vanilla

In a medium bowl, whisk together the flour, cinnamon, ginger, cloves, baking soda and salt. In a large bowl, beat together the butter and sugars on low speed for a few minutes until well blended and fluffy. Then beat in the egg, molasses and vanilla until fully combined. Add the dry ingredients to the wet ingredients until just combined, without over mixing. Chill the dough in the fridge for 20 to 30 minutes. Preheat your oven to 350F and line baking sheets with parchment paper. Roll the dough into 1-inch balls and roll each ball in the extra sugar. Place the balls on the baking sheets about 2 inches apart (makes about 22 to 26 cookies). Bake for about 12 minutes or until the tops of the cookies start to crack. Remove from the oven, let cool, and enjoy!

I like to leave some out on the counter in an airtight container and freeze the rest, thawing when needed.

What’s your favourite type of holiday cookie?

04/11/2024

Eggs can be a nutritious part of a high protein breakfast, but not everyone likes eggs, or if you’re like me, you enjoy them, but want a little more variety when it comes to your daily high-protein breakfasts.

So, if you’re looking for some high-protein breakfast ideas that don’t involve eggs, give some of my favourites a try ⬇️. One of my daily priorities is to eat a breakfast with at least 25g of protein, and these egg alternatives definitely meet that criteria.

1️⃣ 1/2 to 3/4 cup cottage cheese topped with 1/2 cup high protein granola or cereal (I like Kashi or Jordan’s), pumpkin seeds, h**p hearts, and berries.

2️⃣ 2 or 3 high protein pancakes or waffles (I like Flourish or Kodiak), topped with Greek yogurt and berries.

3️⃣ Mixed berry and spinach smoothie with h**p hearts, chia seeds, Greek yogurt, protein powder, and water.

4️⃣ Oatmeal or overnight oats with protein powder, nuts, seeds, and berries

5️⃣ Sprouted whole grain bagel or toast (I like Silver Mills) with ricotta cheese, avocado, h**p hearts, and honey.

6️⃣ Breakfast burrito made with a high protein tortilla, chicken sausage or tofu, sweet potato and veggies.

Which one will you try?

29/06/2023

Anyone else find dinner time challenging when you’re constantly running your kids from this activity to another right when it’s time to eat?

My daughter’s baseball schedule has been a little busier than normal this year, so I find myself constantly trying to come up with healthy meal ideas that we can either enjoy quickly before we head out the door, in the car, or once we get to the diamond. It’s got to be simple to make, packable, and easy to eat.

One of my go-tos is always a salad, and this👇🏼is one of my favourites, Mexican Salad made with a mix of leafy greens, bell peppers, black beans, onion, ground beef, cheese, salsa, and corn chips.

But, salads aren’t really my daughter’s favourite, so here are a few other quick, healthy meal ideas that we enjoy during baseball season:

✔️ Pasta salads - no need to keep them warm, and so many ways to make them healthy and delicious.

✔️ Sandwiches or wraps - one of my favourites is a chicken caesar wrap (which is just another way I get to enjoy a salad!).

✔️ Scrambled eggs with cheese and veggies, and a side of toast.

✔️ Quesadillas made with cheese, precooked chicken pieces (always have precooked chicken on hand for quick meals like this!), and veggies.

✔️ Any leftovers that we have kicking around (pizza, rice dishes, etc.).

✔️ And, sometimes we just head on thru the drive-thru because that’s just what works that night, and that’s ok!

Are you busy running your kids here and there all spring and summer? What’s your favourite quick, simple, healthy meal to make on your busiest days?

12/06/2023

Happy Monday, everyone!

A few simple, healthy habits to help keep your week on track:

✔️ Prep homemade, healthy snacks such as muffins, energy bites, trail mix, chopped veggies to easily grab and go as the week gets busy.

✔️ Get outside and walk everyday (even if it’s just for 15-20 mins), and schedule time for your other workouts (2-3 strength training sessions per week, yoga, biking, or whatever type of movement you enjoy).

✔️ Protein is key. Focus on getting 25-30+ grams per meal, and at least 5-8 grams per snack. Protein will help keep you full, increase your energy levels, build muscle, and even help you lose weight.

✔️ Skip the sugary drinks, and drink more water instead.

Those are just a few of the tips I try to get my clients to focus on when they are trying to adopt a healthier lifestyle. For more, including lots of healthy, delicious recipes, head on over to my blog through the link in my bio.

Did you find this helpful? If so, please like, comment, save, and share!

26/04/2023

The best bowls are always the ones you throw together with leftovers you find in the fridge, right?

I made this Mexican buddha bowl with leftover brown rice, chicken, black beans, bell peppers, green onion, salsa, and cheese, and it was soooo good!! The only thing missing? Some guac 🥑!

What’s your favourite way to build a buddha bowl?

05/04/2023

Combining two of my favourite things - coffee and muffins!

These Coffee Protein Muffins are made with great sources of protein including almond flour, Greek yogurt, protein powder and chia seeds, making them a great addition to breakfast or midday snack.

Ingredients:

1 cup almond flour
1 scoop protein powder (I used fermented vanilla protein powder)
2 tbsp chia seeds
1 tsp baking powder
1/4 cup plain Greek yogurt
1/4 cup almond milk (or milk of your choice)
1 egg
2 tsp vanilla extract
1/4 cup brewed coffee
3 tbsp real maple syrup

Preheat oven to 350F. Lightly grease a muffin pan (or use muffin liners) and set aside. Add all of the ingredients to a large bowl and mix until well blended. Pour the mix into the muffin pan, filling each cup about 3/4 full (makes about 8 muffins). Bake for 18-20 minutes, let cool, store in an airtight container or in the fridge, and enjoy!

Don’t forget to like, save, and share, and give me a 🙌🏼 if you’re going to try these muffins!

28/03/2023

Ginger chicken stir-fry…

Ginger is one of my favourite flavours to add to a stir-fry. Not only is it delicious, but ginger is also👇🏼

✔️ a powerful anti-inflammatory and antioxidant.

✔️ known to help with indigestion and other stomach discomforts as it can speed up emptying of the stomach.

✔️ linked to lowering bad (LDL) cholesterol and total cholesterol levels.

✔️ a source of gjngerol, which appears to have protective effects against cancer.

✔️ a source of nutrients and compounds that may help fight bacteria and viruses, reducing the risk of infection.

Add it to stir-fries, soups, smoothies, salads, and more!

You can get the recipe for this delicious, healthy ginger chicken stir-fry from .

05/03/2023

Good morning and happy Sunday!

Hope it’s as good as this french toast!

Details 👉🏼 whole grain bread, cinnamon, blueberries, strawberries, pumpkin seeds, walnuts, h**p hearts, and real maple syrup.

What’s on your Sunday breakfast plate ?

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