Seanna Thomas Nutrition

Seanna Thomas Nutrition 🍴Realistic Food & Nutrition for busy families
👋Meal Prep Mondays
Toronto 🇨🇦 Contact: seanna@seannathomas.com

04/13/2026

Hamburger Soup with Rice 🍔

One more soup this week to warm you up!

This Hamburger Soup is beefy and warming-just as it should be. A really easy dinner that the entire family will love.

I blend up the canned tomatoes in this recipes because not everyone loves big chunks of tomato. And remember to add the cooked rice at the end so it doesn’t get too mushy OR you could just serve this soup over rice as well.

Top with shredded cheese & a hamburger bun on the side and you’re good to go!

Video/editing Cred: rainethomas123 who was helping me out on “Take your kid to work day”!

Ingredients:
1 tsp oil
1 onion, diced
2 carrots, diced
1 rib celery, diced
3 cloves garlic, minced
1 pound ground meat
salt & pepper to taste
2 tbsp tomato paste
1 tsp each dried basil, oregano, and thyme
1 can diced tomatoes, blended
4-6 cups beef broth
2 cups cooked rice
Optional: 1/2 tsp chili pepper flakes
Top with shredded cheese

Directions:

In a large pot over medium heat, add oil, onions, carrots, celery, and garlic. Cool until soft.

Add meat. This can be beef, turkey, chicken-whatever you like. Add chili flakes if using. Brown meat and add tomato paste and seasonings.

Add blended tomatoes and broth and simmer for 10 minutes. Adjust seasoning if necessary.

Take off heat and add cooked rice. Serve immediately or pack in a sealed container in fridge.

I like to serve this with a sprinkle of shredded cheese and hamburger buns on the side.

Enjoy!

Want more easy and delicious recipes to fuel your family? Check out www.seannathomas.com for my recipe guides!

Get the Game Changer to receive all five guides and save $25! You can find more info through the link in my profile.

04/13/2026

Packaged Vegetable Soup

Did this soup come from a package? No, but every ingredient but one is from a can, a tetra pack, or the pantry!

I’m here to dispel the myth that packaged and processed foods aren’t healthy! This soup is packed with nutrients and is incredibly budget friendly. And did I mention delicious? It’s delicious.

You can create delicious meals that are hearty, easy, and nutritious with packaged foods.

Ingredients:
1 tsp oil
1/2 onion, diced small
2 cans mixed beans (or two cans of your favourite beans)
2 cups frozen vegetables
1 can diced tomatoes
6-8 cups broth (tetra packs)
1 tsp italian seasoning
Salt & Pepper
2 tbsp balsamic vinegar

Directions:

In a large pot, heat oil over medium heat. Add onions and cook until soft.

To the pot, add frozen vegetables, tomatoes, broth, beans, Italian seasoning, and salt and pepper to taste.

Let simmer for 15-20 minutes.

Take off the heat and add balsamic vinegar. Stir.

Eat right away or keep in fridge. Gets better after a day or two! Freezes really well.

Enjoy!

Want more easy and delicious recipes to fuel your family? Check out www.seannathomas.com for my recipe guides!

Get the Game Changer to receive all five guides and save $25! You can find more info through the link in my profile.

04/13/2026

High Protein Leek & Potato Soup 🥣

This classic soup gets its creaminess from a secret ingredient that also provides protein. Can you guess what it is? Hint: it’s not cream!

AND this soup is budget friendly and so delicious (thank you potatoes!!). A great warming and filling meal to have with some crusty bread.

Ingredients:
1 tsp oil
1 white onion, diced
1 clove garlic
2 leeks, cleaned and sliced (white and light green parts only)
1 bay leaf
1/4 tsp dried rosemary/thyme
1 tsp sea salt
6 medium potatoes, quartered (about 5 cups)
4-6 cups broth
1 package plain silken tofu
Salt and pepper to taste

Directions:
Cook onions, garlic, and leeks in oil over medium heat until soft.

Add bay leaf, spices, salt, and cleaned and chopped potatoes. Cook for another few minutes.

Add broth and bring to a boil. Simmer until potatoes are cooked. I check by squishing them against the side of the pot.

Add the silken tofu and blend with an immersion blender or in a regular blender (just be careful not to burn yourself!)

Season with more salt and pepper if necessary and enjoy.

Want more easy and delicious recipes to fuel your family? Check out www.seannathomas.com for my recipe guides!

Get the Game Changer to receive all five guides and save $25! You can find more info through the link in my profile.

04/13/2026

DAY 13/30 DINNER IDEAS

Sheet pan chicken thighs with sweet potatoes bring big flavour with barely any effort.

Season everything with paprika, oil, and salt, then roast until golden.

Add green beans or brussels sprouts to round it out. One pan and dinner is done!

Like this one? Like, comment, and share with your friends!

Follow me every day this month for daily dinner inspiration!

04/13/2026

Happy Halloween! 🎃

This week on Meal Prep Monday, I shared three recipes to fuel up your kids before they head out trick-or-treating!

All of the recipes are already up, so check them out!
Which one will you choose?? Or should I say WITCH one? 😆

Have a great night tonight!

04/12/2026

Pasta Brains 🧠

These are a spooky, fun, and easy to make.
If your kids like pasta, this will be an instant winner!

And how much fun are these for Halloween? Or…any night you feel like serving brains for dinner. 😆

Filling your kids up with fibre and protein is a good practice on Halloween so they have a good base before they eat all the candy! These are a great start to an excellent and spooky Halloween meal.

Ingredients:
1 package udon noodles (4 servings)
2 eggs
1 1/2 cups tomato sauce
1/2 cup shredded mozzarella

Directions:

Preheat oven to 375.

Cool udon noodles according to directions. Set aside to cool.

Prepare muffin tin. I used large muffin tins but you could use regular size or oven-safe bowls.

I folded a piece of foil until it is the length of the muffin tin. Place in the middle (this will create the middle of the “brain”). Do this for every tin.

Spray with oil. Set aside.

In a large bowl, whisk eggs. Add tomato sauce and cheese and mix well. Add udon noodles and combine.

Fill muffin tins with udon mixture. Press down.

Bake for 30 minutes or until set. Remove from oven, pop the brains out, remove foil, and top with more sauce.

Now, you can EAT BRAINS! 🧟‍♂️ 🧟‍♀️🧟

Serve with meatballs and veggies. A great nourishing meal before a night out trick-or-treating.

Enjoy!

Want more easy and delicious recipes to fuel your family? Check out www.seannathomas.com for my recipe guides!

Get the Game Changer to receive all five guides and save $25! You can find more info through the link in my profile.

04/12/2026

Honey Mustard Dressing/Marinade

When sent me this cute package, I knew I had to make this universal dressing and marinade to help with meal prep all week long.

This dressing can be used in salads, on vegetables, fish, as a dip, or as a marinade for chicken. It’s so delicious and versatile.

Try making it and see how often you’ll use it this week.

Ingredients:
1/4 cup olive oil
1/4 cup apple cider vinegar
2 tablespoons Dijon mustard
2 tablespoons raw honey
1-2 cloves garlic, minced
Salt & pepper to taste

Put all ingredients into a jar and shake. Adjust to your liking, add more mustard for tanginess, add more honey for sweetness.

Use whenever you need a pop of flavour!

04/12/2026

Cottage Pie Mummies

Inspired by my friends at summerfreshisfresh, these Cottage Pie Mummies are a nourishing and warm dinner to have before heading out trick or treating!

Super cute and full of protein and fibre, I love the delicious flavour of these cute Mummies!

Ingredients:
4 russet or sweet potatoes
1 pound ground beef/turkey/chicken
1 tsp oil
1/2 onion, diced
1 carrot, diced
1 rib celery, diced
1/4 cup frozen corn
1/4 cup frozen peas
1/4 cup frozen spinach
1/4 cup broth or water
1/2 tsp thyme
salt & pepper
Mozzarella cheese, cut into thin strips
Optional: Candy eyes

Directions:

Preheat oven to 400 degrees.

Wash & Cut potatoes in half. Place on prepared baking sheet, facing up. Prick with a fork, drizzle with oil, and bake for about 30-40 minutes, until soft. Set aside to cool.

When the potatoes are cool enough to handle, scoop out the flesh of each potato and put in a bowl.

Heat oil over medium heat in a frying pan. Add onion, carrot, and celery. Cook until soft.

Add ground meat, thyme, and salt and pepper. Break up the meat until it is fully cooked.

Add peas, corn, spinach, and broth. Cook until mixture is dry and vegetables are thawed. Mix thoroughly.

Add the potato flesh and mix well. Your filling is complete!

Add the filling to the potatoes and top with thin slices of mozzarella. Place back in the oven, just long enough to melt slightly.

Add mini candy eyes and serve!

Want more easy and delicious recipes to fuel your family? Check out www.seannathomas.com for my recipe guides!

Get the Game Changer to receive all five guides and save $25! You can find more info through the link in my profile.

04/12/2026

Dragon Deviled Eggs 🐉

These are a fun and easy way to make eggs a bit more “Halloween-y”.

You can use a bunch of things to dye the eggs naturally but also feel free to use food dye if you have it!

Some ideas:
Blueberries
Red onion skins
Turmeric
Spinach
Beets
Tea bags

Also, if you’re not a fan of deviled eggs, you can just leave these as hard boiled eggs-they look so cute!

Ingredients:
A dozen eggs
1/2 cup dye (see suggestions above or just use a few drops food colouring)

Devilled Egg Filling:
1/4 cup greek yogurt or mayo
1 tsp mustard
Salt & Pepper to taste
Optional: Candy eyes or little plastic dragons for fun

Directions:

Boil eggs for 13 minutes and shock in cold water.

Using the same pot, boil your choice of natural dye until all the colour has been pulled out-about 20 minutes or so. Allow to cool completely.

Alternatively, add a few drops of food colouring to enough cold water to cover the eggs.

Once eggs are cool enough to handle, crack the shells all over, but do not peel.

Place in a container and cover with coloured water. Cover and leave in fridge overnight or for a few hours at least.

Next, peel your dragon eggs! Eat as is, or add the devilled egg filling ingredients to the mashed yolks and fill the egg white halves for dragon deviled eggs.

Add some candy eyes or whatever you enjoy as a topping.

Happy Halloween! 👻

04/12/2026

Veggie Mac n Cheese

Another classic way to add some veggies in a way that kids enjoy. There is still actual cheese in the sauce, so you get all the flavours you know and love…just with some added vegetables!

The choice of vegetables here is intentional. The orange colours mimic cheese sauce and the cauliflower adds to the creaminess!

You don’t HAVE to add cheese if you want a strictly veggie sauce, but I love the combo.

Another hack that my friend happyandfull_ inspired me to do is to add some greek yogurt (yes Nick, GREEK YOGURT) and veggies to a regular box of mac and cheese to up the protein and nutrients. A great hack!

Ingredients:
1 box macaroni noodles
1 cup carrots, chopped
1 cup cauliflower, chopped
1 cup butternut squash, chopped
1/2 tsp garlic powder
1 cup milk (or plain, unsweetened alternative)
1/2 tsp salt
1/2 cup greek yogurt
1-2 cups sharp cheddar cheese

Directions:
Preheat oven to 400.

Add chopped carrots, cauliflower and squash to a prepared baking sheet. Dry roast the veggies until soft, about 40-50 minutes.

I like to dry roast the veggies (meaning not add any oil) because I’m really just trying to soften them. You could also steam them but I like how roasting intensifies the flavours!

While veggies are roasting, cook pasta according to package directions.

Once veggies are out of the oven, add to a blender with remaining ingredients, leaving out the cheese.

Taste as you go, adding more salt or garlic powder.

If it needs more liquid, add more milk!

Blend until completely smooth.

Add cheese and pulse through. If the veggies are still warm, the cheese will melt. Don’t worry if it doesn’t though-it will melt once it hits the noodles!

Add sauce to noodles and stir. You can reserve some pasta water if the sauce is thick to help thin it out.

Enjoy as is or add another sprinkling of cheese on top!

P.S. This makes a lot of sauce. You can save some for another recipe in the fridge or freeze it to be used another time!

If you’re looking for more delicious recipes to feed your family, check out my Game Changer! Comment “Game” below and I’

04/12/2026

DAY 12/30 DINNER IDEAS

homemade burger night turns a plain Sunday into something special.

Mix up the patties, toast the buns, and fill the table with toppings-lettuce, cheese, pickles, and sauces.

Kids build their own, cleanup is minimal, and dinner feels like summer.

Like this one? Like, comment, and share with your friends!

Follow me every day this month for daily dinner inspiration!

04/12/2026

High Protein Cookie Dough Dip 🍪

This is one of my most popular recipes, and for good reason.

This dip starts with a can of BEANS and transforms into a delicious high protein dip for fruit.

So the end product is PROTEIN + FRUIT. Yes please.

I make this for my kids but I end up eating most of it. Hello double batch!

I love this dip to get more fruit into my kids and it’s just a great snack to keep on hand. Plus it’s so easy to make!

If you’re skeptical, I dare you to try it before you say no. This dip has changed a lot of peoples minds about beans…

If you make it, let me know!

Ingredients:
🍪1 can beans (chickpea/white beans), drained & rinsed
��🍪1/4 tsp salt
��🍪1 tbsp vanilla�
�🍪3 tbsp peanut butter/alternative
��🍪1-2 tbsp milk/alternative
��🍪1-2 tbsp maple syrup
��🍪1/4 cup rolled oats
🍪Handful chocolate chips (optional but not really)

Directions:

🍪In a food processor or blender, add beans, salt, vanilla, peanut butter, milk, and maple syrup.

🍪Blend, blend, blend-scraping down the sides when necessary.

🍪Add more milk or maple syrup to thin it out if it’s really thick.

🍪Once blended, add the oats and pulse. I don’t like to blend these in completely because I like the texture-almost like an oatmeal cookie.

🍪Stir in chocolate chips and serve with apple slices, banana, or a spoon. 😆

Trust me! This one is a winner! Please save and share this recipe with your friends-everyone deserves to have a good cookie dough dip recipe.

Want more easy and delicious recipes to fuel your family? Check out www.seannathomas.com for my recipe guides!

Get the Game Changer to receive all five guides and save $25! You can find more info through the link in my profile.

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How Hockey Snacks Began...

When Seanna saw her seven-year-old son eating a bag of neon-orange corn chips at 8:00AM after hockey practice one day, she knew as a parent, and as a Nutritionist, that she could do better. Seanna decided at that moment to make snacks not only healthy but CONVENIENT for parents.

Seanna has been working with children and families as a Holistic Nutritional Consultant for over a decade. As a Nutritionist and Mom of three active children, she knows the importance of proper nutrition for her family and yours. Seanna keeps nutrition simple for young athletes and parents while providing results like more energy, faster recovery, and overall better performance.

She developed Hockey Snacks to make healthy eating simple and convenient for parents, kids, and coaches. Seanna insists she is not evil, and her kids DO get treats from time to time…just not directly before or after sports.

Nutrition is a skill that is essential for young athletes, but it’s also incredibly important for performance in school, and LIFE! Even if your child decides to leave their sport tomorrow, the knowledge they can gain from Seanna can have a lasting impact for a healthy life.