Nourishedbynic

16/02/2026

10/02/2026

05/02/2026

HIGH PROTEIN EGG BARS 🍳✨ Looking for a new savoury meal prep breakfast option? I've got you!! These egg bars have 18 g of protein per slice and are perfect for a fridge clean out because they are completely customizable to whatever you have around!! ▢ 1 lb turkey sausages cooked and sliced thinly ▢ 6 eggs ▢ 1 cup 2% cottage cheese ▢ 1 cup all purpose flour ▢ 1 teaspoon baking powder ▢ ½ cup ground flaxseed see notes below ▢ 1 teaspoon italian seasoning blend ▢ ½ teaspoon onion powder ▢ ½ teaspoon salt ▢ ⅛ teaspoon black pepper ▢ 1 cup spinach chopped ▢ ½ cup red bell pepper diced ▢ 1.5 cups cheddar or mozzarella cheese shredded Bake at 350F for about 30 mins

01/02/2026

30 MINUTE MEAL IDEA ✨⬇️ You NEED to try my SPICY FETA CHICKEN BURGERS this summer!! No oven required, gluten-free, and filled with 20 g of lean protein per patty, these make for the perfect weeknight dinner option! 1 lb lean ground chicken 1 teaspoon ground cumin ½ teaspoon salt ½ teaspoon black pepper 1 teaspoon paprika 1 teaspoon garlic powder 1 tablespoon diced jalapeno seeds removed Juice of 1 lime 1 tablespoon olive oil 2 green onions sliced (both the whites and greens) ¼ cup feta cheese - -

01/02/2026

ANOTHER FULL WEEK OF MEAL PREP⬇️✨ Week ELEVEN of our meal prepping series and this one is a favourite! 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!! MAKE: • 1 x easy breakfast (meal prep egg slices) + bonus Greek yogurt bagels! • 1-2 x grab and go balanced snack: (veggies&dip, 3 ingredient energy balls) •1x versatile protein for lunches (smashed southwest chickpea salad) • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down!) * prep your produce! This week I made a veggie tray & prepped some berries • •

28/01/2026

EASY MEAL PREP BREAKFAST SANDWICHES ⬇️ Looking for a make ahead breakfast to make busy mornings easier? TRY THIS: Fluffy sheet pan eggs, topped with fresh asparagus and feta cheese on a whole wheat english muffin, they’re a balanced breakfast you are going to love! Ingredients: 12 eggs ½ cup milk ½ cup cottage cheese ½ tsp salt ¼ tsp black pepper 1 tsp italian seasoning ¼ tsp garlic powder 1 cup finely chopped asparagus 1 cup crumbled feta cheese (optional) For breakfast sandwiches: 12 english muffins 12 square slices of cheese of choice 12 pieces of cold cut meat of choice (ie. turkey, chicken, ham)