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01/09/2025

DAY 5 of MEAL PREP LUNCHES THAT DON’T SUCK! ⬇️✨ If you want a healthy meal prep lunch but don’t want to cook, you HAVE to try adult lunchables!! They’re the easiest no fuss option to throw together and customizable to whatever you have on hand, making them perfect for busy days!! My GO-TO formula for building the perfect lunchable every time is: Protein + Fibre-rich Carb + Fruits/Veggies + Snack or Sweet Treat For this lunchable all ya need is: - My cottage cheese ranch dip (3/4 cup for a full meal sized portion) - Veggies - Whole wheat crackers (I love ) - Cheese - Apple - Peanut butter - Chocolate 🌟For substitutions and variations: you can find common swaps above the detailed recipe in the printable version!! - - - -

01/09/2025

BREAKFAST PROTEIN BISCUITS ⬇️✨ Looking to switch up your sweet breakfasts? These high-protein, meal prep-friendly biscuits are the perfect savoury option! Each one packs 15g of protein and is totally customizable with your favourite cheeses, veggies, or meats, making them a breakfast you'll actually want to get out of bed for!! All you need is: For the base biscuit: 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 Mediterranean Sausage variation ½ cup sun dried tomatoes 2 cups Italian chicken sausage cooked (removed from casing) 1.5 cup feta cheese 1.5 cups spinach chopped 2 teaspoon dried basil - - - -

31/08/2025

CHOCOLATE PEANUT BUTTER FROZEN YOGURT BITES 🍫🥜✨ If you’re like me and always craving something sweet after meals, you NEED to try these!! They’re creamy, satisfying, and the perfect lower-sugar treat to keep stocked in your freezer!! Plus, they’re no-bake and perfect for meal prep!! All you need is ⬇️ 1 banana 1 cup plain Greek yogurt vanilla would also be great 1 teaspoon vanilla extract ¼ cup peanut butter ¼ cup peanuts chopped (optional) ½ cup dark chocolate chips 1 tablespoon coconut oil *freeze* - - - -

31/08/2025

Dietitian day of eats 🫶🏻 * 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! All recipes are posted in earlier videos (or can be searched on my site)!

28/08/2025

SALTED CARAMEL OVERNIGHT OATS As a dietitian one thing I will NEVER do is skip breakfast! I need to start my day nourishing my body and overnight oats are one of my favourite ways to do that! When it comes to choosing the oats I use daily I always make sure they are from a brand I can trust. One Degree is a family-owned company that supports family-run farms, making it a point to know where their oats are coming from so they can provide consumers with transparency. On every package you can even find a QR code that connects you with videos of the farmers and learn about where your oats are coming from! AND every One Degree product is also always organic, non-GMO, glyphosate-free and never contains anything artificial so it’s a brand you and your family can trust to help nourish your mornings! Grab the recipe below and don’t forget to follow along! Recipe: ⅓ cup One Degree sprouted oats 1 tbsp chia seeds 2 tbsp vanilla protein powder 1 tbsp cacao nibs ¼ cup plain greek yogurt (or vanilla) ½ cup milk 1-2 large medjool dates (seed removed) Pinch of sea salt Peanut butter caramel: 1 tbsp peanut butter + 2 tsp maple syrup 1. In a jar combine oats, chia seeds, vanilla protein powder and cacao nibs. 2. Blend together yogurt, milk, dates and salt. Once blended, pour into the dry ingredients and stir to combine. 3. In a small bowl mix together peanut butter and maple syrup, microwave for about 15 seconds and drizzle over the top of the oats. Cover and place in the fridge overnight. Degree Organic Foods

28/08/2025

I bet you $5 these will convert any bean hater 😉 No more boring steamed beans!! As a dietitian I'm all about veggie side dishes that ACTUALLY taste good!! Ready in under 15 minutes, tossed in a simple soy glaze, and full of flavour, these beans are the perfect side dish for busy weeknights or your next gathering!! All ya need is ⬇️ 350 g green beans ends removed ¼ cup water 1.5 tablespoon butter 1 tablespoon honey 2 tablespoon low sodium soy sauce ½ teaspoon garlic powder ½ teaspoon onion powder ¼ teaspoon paprika 3 tablespoon sliced almonds Red chili flakes optional steam the beans in the pan with water then add in the butter, toss until melted before adding honey and soy sauce and sprinkling with spices. Full recipe as always is on nourishedbynic.com 🫶🏻- - - -

27/08/2025

COTTAGE CHEESE CHOCOLATE MOUSSE 🍫✨ A high-protein dessert that actually tastes good? And only takes 3 ingredients to make?? I'm IN!! Each serving has 14g of protein, making it the perfect sweet treat full of chocolatey goodness (that I promise even the cottage cheese haters will LOVE)!! All ya need is ⬇️ 1 cup cottage cheese any fat percentage will work 3 tablespoon dark chocolate melted 1-2 tablespoon cocoa powder start with 1 and adjust to taste *see notes in the full recipe for an even higher protein option Optional: 1 teaspoon vanilla extract optional Pinch of sea salt optional For topping: Whipped cream Fresh berries Chocolate shavings - - - -

27/08/2025

HEALTHY CHICKEN MACARONI PASTA SALAD ⬇️✨ Pasta salad season is officially ON, and this one checks all the boxes!! It’s high in protein, full of veggies, super easy to prep ahead, and perfect for a no-fuss lunch or side dish all week long! All you need is: 8 oz dry elbow macaroni pasta (higher protein option) I like to look for a higher protein option like chickpeas pasta or Catelli protein+ 1 lb chicken breast cooked and cubed (I recommend using this recipe) ½ cup celery ½ cup red bell pepper ½ cup orange bell pepper ½ cup matchstick carrots ½ cup red onion ½ cup dill pickles For the dressing: ¾ cup plain Greek yogurt 3 tablespoon mayonnaise optional 1 tablespoon classic dijon mustard 2 teaspoon white vinegar 2 tablespoon fresh dill 2 teaspoon honey ½ teaspoon salt ¼ teaspoon black pepper ½ teaspoon mustard powder optional for colour and a bit more flavour - - - -

26/08/2025

PEANUT BUTTER YOGURT DIP 🥜✨ As an RD and self-proclaimed snack queen, I LOVE having an easy dip prepped and ready to go for when those snack cravings hit!! This 4-ingredient peanut butter yogurt dip is one of my FAVES!! It's packed with 12g of protein, is SO creamy & tasty, and comes together in less than 5 minutes!! All ya need is ⬇️ 1 cup Plain Greek yogurt ¼ cup Peanut butter ½ tablespoon Honey ½ teaspoon Cinnamon Optional 1 teaspoon Vanilla extract 2 tablespoon Vanilla protein powder 1 tablespoon Chocolate chips - - - -

26/08/2025

GREEK CHICKEN MARINADE WITH GREEK YOGURT 🍋🧄 Save this for your next meal prep and say goodbye to dry, boring chicken!! This foolproof recipe gives you juicy, flavour-packed chicken every time! It's perfect for salads, bowls, sandwiches or any quick weeknight dinner!! All you need is ⬇️ 1.5 lbs chicken thighs boneless, and skinless, about 8 chicken thighs ½ cup plain Greek yogurt any fat percentage Juice of ½ a lemon 3 tablespoon olive oil 1.5 teaspoon salt 3 cloves garlic pressed ½ teaspoon black pepper 1 teaspoon ground cumin 1 teaspoon paprika 1 teaspoon onion powder ¼ teaspoon red pepper flakes 2 tablespoon fresh parsley finely chopped *bake at 450F for 25-30 minutes then broil for 3 minutes* - - - -

23/08/2025

30 MINUTE MEAL PREP ⬇️ 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 (COTTAGE CHEESE BREAKFAST MUFFINS) • 1 x grab and go balanced snack:(GREEK YOGURT DILL DIP) 1x versatile protein for lunches (5 INGREDIENT 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 prepped some berries and veggies)! You can also find them all on nourishedbynic.com or in my bio!) • • • •

23/08/2025

KALE EDAMAME DIP 💚✨ Looking for a quick, high protein, high fiber snack option? Then you HAVE to try this recipe! This dip is PACKED flavour, perfect for meal prep and goes with EVERYTHING! It's the perfect healthy snack!! All you need is: 1 cup edamame beans removed from shells and steamed 2 cups curly kale chopped (stems removed) 1 tablespoon diced jalapeno seeds removed 2 large cloves garlic pressed 1 lemon juiced 3 tablespoon of lemon juice 3 tablespoon olive oil 2 tablespoon tahini ½ teaspoon salt ¼ teaspoon black pepper ½ teaspoon ground cumin 1-2 tablespoon of water to blend - - - -

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Ba Duong Noi
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