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24/10/2025

TOP RECIPES OF 2024 COUNTDOWN ⬇️✨ My #2 recipe of 2024 is my MEXICAN STREET CORN CHICKEN SALAD!! If you are looking to mix up your lunches then you HAVE to give this recipe a try!! This version of a chicken salad is SO fresh and flavourful, ideal for meal prep and high in protein, making it the perfect addition to any lunch or snack!! All ya need is: 1 lb boneless skinless chicken breast Salt and black pepper to taste 1 tablespoon olive oil 2 cups corn kernels 1 cup red bell pepper diced ¼ cup jalapeno diced ½ cup plain nonfat Greek yogurt ¼ cup mayonnaise 1 lime juice and zest 1 teaspoon paprika 1 teaspoon chili powder ½ teaspoon ground cumin ½ cup red onion diced ½ cup cilantro chopped 1 cup cotija cheese or feta - - - -

24/10/2025

MY TOP RECIPE OF 2024 ⬇️✨ My #1 recipe of the year is my BREAKFAST PROTEIN BISCUITS!! They are the ULTIMATE savoury meal prep breakfast option!! I've made them so many times this year and never get bored of this recipe because I always switch up the mix-ins to whatever I have on hand!! Each biscuit has 15 g of protein which makes them the PERFECT addition to any balanced breakfast!! All ya need is: 1 +¾ cups plain 2% Greek yogurt 4 eggs 2 + ½ cups all purpose flour ¼ cup ground flaxseed 1 teaspoon garlic powder ½ teaspoon red pepper flakes 1 tablespoon baking powder 2 teaspoon salt 1.5 cups spinach chopped ½ cup chives finely diced 1.5 cups cheddar cheese shredded, divided 2 cups cooked ham diced *Bake at 400F for 5 minutes then 350F for 20 minutes* - - - -

23/10/2025

ADULT LUNCHABLE IDEA⬇️✨ Nutrition doesn't need to be complicated and in 2025 my mission is to prove to you how simple it can be!! As a dietitian adult lunchables are one of my go-tos to make sure I have a balanced meal to avoid the 3 pm slump!! SO if you are looking for an easy to make, snacky lunch you have to give this idea a try!! To make a balanced lunchable my formula is always: Protein + Fibre-Rich Carbohydrate + Fruit and Veggies + Snack/Sweet Treat + my high protein bbq sauce is: - 1/4 cup plain Greek yogurt - 1 tbsp bbq sauce - 1/2 tsp sriracha sauce - - - -

23/10/2025

ealprep
BROWNIE PROTEIN BARS 🍫✨ You only need 6 simple ingredients to put together this high protein snack idea!! Each bar is packed with 10 g of protein, they are nut and gluten-free, lower in sugar than store bought protein & granola bars and best of all they taste like a brownie!! All ya need is ⬇️ 2 medjool dates pitted 2 tablespoein powder 2 tablespoon cocoa powder ¼ teaspoon salt Optional: ½ cup dark chocolate chips 1 teaspoon coconut oil ¼ cup candy coated chocolate sprinkles - - - -

22/10/2025

29g of protein & LOTS of veggies!!! HIGH PROTEIN SLOW COOKER STUFFED PEPPER SOUP ⬇️✨ If in 2025 you are looking for easy, meal prep, and freezer-friendly recipes then you HAVE to add this recipe to the rotation!! It's high in protein and fiber, is packed with hidden veggies and is gluten-free!! All you need is: 1 lb extra lean ground beef (or turkey) cooked and drained ½ yellow onion, diced (about ½ cup) 1 green bell pepper, diced 1 red bell pepper, diced 14 oz can diced tomatoes (with juices,) about 1.75 cup 3 cups low sodium beef broth 1+¾ cups tomato sauce 2 tsp dried oregano 1.5 tsp garlic powder Salt and black pepper, to taste 1 tbsp worcestershire sauce 3 cups riced cauliflower (can be frozen) 540 mL can lentils, rinsed and drained *Cover and place on HIGH for 3 - 4 hours or LOW for 6-8 hours* - - - -

22/10/2025

4 things in prep to make healthy eating easier!! As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing everyday (&spending 6 hours prepping food) SO instead of meal prepping i like to do a mix of “ingredient prep” & “meal prep” and this week I kept it SUPER simple with a few staples to get me through a busy week!! MAKE: • 1 x easy breakfast (HEALTHY BREAKFAST MUFFINS) • 1 x grab and go balanced snack:(GREEK YOGURT DILL DIP) •1x versatile protein for lunches (CRANBERRY AND PECAN CHICKEN SALAD) • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down or store in a colander!) * prep your produce! This week I made a little veggie tray for east access •

21/10/2025

stop skipping breakfast in 2025 with these EASY banana breakfast muffins Dairy is helping us fuel our health goals this year! As a dietitian I am all about making nutrition as easy and uncomplicated as I can. Which is why I love using key ingredients like Ontario dairy products to help enhance the nutrition of my favourite easy recipes. Just one cup of milk (250mL) contains 15 essential nutrients including 9 grams of protein so it’s the perfect ingredient to add to these breakfast muffins to help fuel busy mornings! Let me know if you try these!! Ingredients: ⅓ cup plain yogurt 1 cup Ontario milk 2 +3/4 cups oats 1 tsp baking soda 1 tsp cinnamon ½ tsp salt 2 brown bananas, mashed ⅓ cup maple syrup 1 egg 2 tsp vanilla extract ⅓ cup chocolate chips (optional) Instructions 1. Preheat the oven to 350F and line a 12 cavity muffin tin. 2. In a large mixing bowl combine oats, baking powder, cinnamon and salt. 3. To the same bowl, add in mashed bananas, maple syrup, plain yogurt, milk, egg and vanilla extract. Stir until fully combined. Add chocolate chips if using and mix to combine. 4. Divide the batter evenly among the cavities of the muffin tin. 5. Bake for about 24-27 minutes or until the top is brown. Allow to cool.

21/10/2025

RAINBOW EDAMAME SALAD 🌈✨ As a dietitian I always recommend to try and "eat the rainbow" because that means you are getting lots of antioxidants and nutrients!! This salad has you covered with plenty of colour and has the added bonus of being meal prep friendly and packed with plant-based protein!! All ya need is ⬇️ 4 cups purple cabbage shredded (about ½ of one head) 2 cups edamame shelled 1 red bell pepper diced 1 yellow bell pepper diced 2 cups carrots shredded 1 english cucumber diced 1 bunch green onions finely chopped 1 cup cashews chopped ½ cup cilantro chopped T ahini dressing: ¼ cup tahini 2 tablespoon fresh ginger 3 tablespoon sesame oil 3 tablespoon rice vinegar 2 tablespoon soy sauce 2 teaspoon honey Water to thin about 1-2 tbsp - - -

19/10/2025

COOKIE DOUGH OVERNIGHT OATS ⬇️✨ You KNOW I love turning my breakfast into dessert and these cookie dough overnight oats are probably one of my new favourites!! All you need is: ½ cup oats 1 tablespoon chia seeds 1 tablespoon vanilla protein powder optional ¼ teaspoon cinnamon Pinch of salt 3 tablespoon plain 2% Greek yogurt ½ cup milk 1 teaspoon brown sugar or maple syrup ½ teaspoon vanilla extract ⅛ teaspoon almond extract optional- for a more 'cookie dough' flavour ½ tablespoon natural peanut butter 1 tablespoon chocolate chips

19/10/2025

HIGH PROTEIN BREAKFAST IDEA ⬇️✨ If you LOVE the Starbuck’s SPINACH FETA EGG WHITE WRAP then you HAVE to try my copycat recipe!! It’s the perfect balanced breakfast option giving you the BEST way to start your day!! They are perfect for meal prep and are freezer-friendly to enjoy whenever you want!! All you need is: • 2 cups liquid egg whites 1x 500ml carton • 1 cup 1% cottage cheese • 4 teaspoon garlic powder • 4 teaspoon Italian seasoning • Salt to taste • Black pepper to taste • 2 teaspoon sundried tomato oil from the jar • 5 oz frozen spinach thawed and drained (about ¾ cup post draining) • ½ cup julienned sun dried tomatoes jarred in oil • ½ cup mozzarella cheese shredded *bake at 350F for 15-17 minutes* • ¾ cup feta cheese • 4 large whole wheat wraps or thin flatbreads *airfry at 400F for about 5 minutes* - - - -

17/10/2025

DETAILS HERE ⬇️✨ * this is NOT meant for comparison as we are ALL different and have different needs but for inspiration! As a dietitian my goal is always to try to show you it’s all about ADDING to your plate not subtracting! You never need to take away any of the foods you love it’s all about easy additions to help ADD nutrients (whether that be fiber, fruits/ veggies, healthy fats or protein) to your plate where you can to create a more balanced plate & snacks! And nutrition doesn’t mean it needs to be all salads & supplements!! 🥰 I don’t do these often but hopefully it’s helpful! •• • •

17/10/2025

HIGH PROTEIN CARROT CAKE OVERNIGHT OATS! As a dietitian I always say having a healthy breakfast that is high in protein and fiber prepped and ready to grab is my biggest tip to making healthy eating easier! These overnight oats are the perfect option for busy mornings! I LOVE finding new local products and Neilson’s 18g Protein Beverage made with Ontario Milk is a new staple. It contains 18g of protein per cup (which is 2x more protein than regular mix) and is so easy to add to your routine to boost your protein intake! For these carrot cake overnight oats all you need is: Serves 2 Ingredients: 1 cup Neilson 18g Protein Beverage ⅓ cup vanilla 2% Greek yogurt 1 cup oats 2 tablespoon chia seeds 1 teaspoon cinnamon ½ cup shredded carrots 2 tbsp chopped walnuts Topping (optional) ¼ cup vanilla 2% Greek yogurt Dairy by Saputo

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