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04/01/2026

BBQ GRILLED CHICKEN WRAP ⬇️✨ If your'e stuck in a bland lunch rut then you HAVE to try this wrap!! It's packed with flavour and is perfectly balanced with protein, veggies & carbs - making it the best adult lunchable option!! All you need is: (Makes 2 wraps) For the chicken: 2 boneless skinless chicken breasts uncooked 1 tablespoon olive oil ½ teaspoon paprika ¼ teaspoon onion powder ½ teaspoon garlic powder 1 teaspoon oregano ⅛ teaspoon dried cayenne pepper For the wraps: 2 10 inch large burrito sized whole wheat tortillas ¼ cup plain 0% Greek yogurt ¼ cup low sugar BBQ sauce 2 cups coleslaw mix I recommend using broccoli slaw ¼ cup cilantro 1 green onion finely sliced 1 cup cheddar cheese shredded (divided) 1 cup romaine lettuce chopped 6 slices of tomatoes - - - -

04/01/2026

Apple & PB=😍😍😍 The key to making a good evening snack is making sure it's balanced and satisfying enough to keep you feeling full but not too heavy before bed! This means including protein+ healthy fats + fiber This EASY peanut butter yogurt dip + apples is my current go-to! For the dip you need: • 1 cup Greek yogurt • 1/2 tosp Honey • 1/4 cup Peanut butter Optional: 1/2 tsp cinnamon, splash of bed vanilla extract, chocolate chips (Serves 2!)

01/01/2026

ANOTHER FULL WEEK OF MEAL PREP⬇️✨ Week THIRTEEN 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 (APPLE PIE OVERNIGHT OATS) - enough for 3 days • 1-2 x grab and go balanced snack: (veggies&dip, CRANBERRY BLISS BALLS) •1x versatile protein for lunches (GREEK MARINATED CHICKPEAS w/added h**p seeds) *+ BONUS: kale crunch salad (using bagged. Kale and coleslaw mix for an EASY 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 oranges • •

01/01/2026

MEAL PREP EGG AND SAUSAGE BREAKFAST BURRITO ⬇️✨ This is the easiest meal prep recipe for busy mornings!! These burritos are totally customizable, have 32 g of protein each, and all you need is 30 minutes to make a batch & you are set with a balanced breakfast option for the week!! All you need is: 1 tablespoon olive oil divided 12 (about 365g) turkey breakfast sausages ⅛ teaspoon ground cumin ¼ teaspoon chili powder salt and black pepper to taste 1.5 cups red bell pepper diced (about 1.5 medium bell peppers) 1 cup white onion diced (about 1 medium onion) 5 eggs whisked 2 cups spinach loosely chopped ¼ cup chunky mild salsa 1 cup cheddar cheese shredde, divided 5 10 inch whole wheat flour tortillas *flash freeze (directions in full post) then store in an air tight container* *reheat in the microwave, oven or air fryer* - - - -

30/12/2025

CHICKEN POT PIE CASSEROLE 🥘✨ Comfort food with some bonus nutrients? Count me in! This recipe has all the coziness of your favourite chicken pot pie but with 43g of protein and is lower in fat!! It only takes 30 minutes to prep and is one of my favourite freezer-friendly meals to prep and save for a chilly day!! All ya need is ⬇️ For the filling: 2 tbsp butter 1 yellow onion, diced 4 cloves of garlic, pressed 2 cups frozen vegetable mix (corn, green eas, green beans, carrots) 2 cups cauliflower florets, chopped small 2 tsp garlic powder ½ tsp onion powder Salt and black pepper, to taste 2 tbsp old fashioned dijon mustard 4 tbsp all purpose flour * gluten free 1:1 flour will also work 1 cup milk of choice 1.5 cups low sodium chicken broth 1 lb cooked boneless, skinless chicken, cubed (rotisserie chicken, or chicken breasts (link my thin chicken) work great) 3 tbsp fresh thyme For the biscuits: 1 + ¾ cups self rising flour * see full recipe for subs 1 tsp garlic powder 1 + ¼ cup plain Greek yogurt (0 or 2% work best) 2 tbsp cold butter 1 cup of shredded cheddar cheese(divided) Melted butter, for topping *bake at 400 F for 30 mins* - - - -

30/12/2025

EASY GLUTEN-FREE PUMPKIN BREAD 🎃✨ I'm still obsessed with pumpkin everything right now so I've got another fall-themed recipe for you! This is the perfect snack or dessert option that is so easy to make with minimal effort and dishes required!! Theres also naturally SEVEN grams of protein per slice and 4 g of of fiber!!! All you need is: 1+ ¾ cups pumpkin puree 2 eggs ½ cup maple syrup 3 tbsp milk 2 tsp vanilla extract 2.5 cups oats 1 tsp pumpkin pie spice 1 tsp cinnamon 1 tsp baking soda ⅕ tsp baking powder ¼ tsp salt For the frosting: ½ cup light cream cheese, softened 2-3 tbsp plain yogurt 2 tbsp honey ½ tsp vanilla extract *bake at 400F for 10 minutes, reduce to 350F and bake for 40-50 mins* - - - -

24/12/2025

My FEEL GOOD Chicken Soup! ⬇️✨ It’s officially sick season and with the holidays coming up it’s about to get BUSY so I thought I would share my absolute favourite go-to soup that helps me feel my best! Not only does it taste amazing but it’s full of immune supporting ingredients like ginger, turmeric, and garlic while also being FULL of veggies! But my favourite part of this soup is that I can easily mix my favourite Vital Proteins Bovine Collagen Peptides directly in with the chicken broth to help boost the nutrients to make me feel my best during the busy holiday season! 1 spoonful (1.5 tbsp) of Vital Proteins Bovine Collagen per day is all you need to help feel your best! It’s tasteless, odourless and easy to digest so it’s truly a great way to effortlessly add additional wellness into your routine everyday! To save some money on your order you can use the code: NOURISHEDBYNIC15 to shop vitalproteins.ca !! Ingredients 1.5 tbsp(10g) Vital Proteins Bovine Collagen Peptides 1 tbsp olive oil 1 yellow onion, diced 2 cups celery, chopped 2 cups carrots, sliced 3 cloves of garlic, minced ⅛ tsp black pepper 1 tsp salt 1 tsp paprika 6 cups low sodium chicken broth 2 bay leaves Salt, to taste 1 cup dry small pasta (ditalini) 1 cup frozen mixed vegetables 1 lb cooked chicken (rotisserie chicken) 1 tbsp fresh thyme 1 tbsp fresh rosemary 2 teaspoon ground turmeric 2 tbsp freshly grated ginger Juice of 1 lemon (3 tbsp) 1. To a large pot over medium heat add olive oil. Once hot add onion, celery and carrots. Stir in garlic, black pepper, salt and paprika. 2. To your chicken broth, add Vital Proteins Bovine Collagen Peptides and stir until dissolved. Pour the broth over the vegetables, add bay leaves, cover and bring to a low boil. 3. Once boiling, reduce heat to low and add dry pasta, frozen vegetables and cooked chicken. Cook for about 7 minutes until pasta is cooked. Stir in thyme, rosemary, turmeric, ginger and lemon juice and enjoy!

24/12/2025

NEW SIDE DISH IDEA ⬇️✨ You have to try my OVEN ROASTED CAULIFLOWER WITH TAHINI SAUCE!! It's the perfect easy addition to any meal and It's made using one of my favourite seasonal veggies that is packed with vitamin C & K!! All you need is: 1 large head cauliflower (about 4 cups) 2 tbsp olive oil 1 tsp ground cumin 1 tsp paprika ½ tsp salt ¼ tsp black pepper 1 tsp garlic powder ⅛ tsp red pepper flakes ½ cup parmesan cheese Fresh parsley, for serving *bake at 400F for 20 minutes, add parmesan and bake for another 10 minutes* Tahini sauce: ¼ cup tahini 3 cloves garlic, pressed 1 tbsp sriracha sauce 1 tbsp plain yogurt 3 tbsp lemon juice ½ tsp ground cumin Salt and black pepper, to taste Optional: 1 tsp honey , helps provide a little sweetness and make the sauce less spicy - - - -

21/12/2025

(All with 20g + of protein)!! 6 dessert-inspired OVERNIGHT OATS ⬇️✨ Save this for when you’re in a breakfast rut! In order!! 1. Tiramisu 2. Cookie dough 3. Lemon cheesecake 4. brownie batter 5. Cinnamon roll 6. Banana cream pie Which are you making first!??? ALL recioes are posted and can found in my bio’ • • • •

21/12/2025

ZUCCHINI TURKEY MEATBALLS ⬇️✨ If you are looking for a new way to sneak some extra veggies into your meals, then you have to try these meatballs!! They only take 30 minutes to come together, are meal prep friendly, and perfect to add to pasta, bowls, or salads!! All ya need is: 1 zucchini shredded (about 1.5 cups) 1 lb lean ground turkey ½ cup breadcrumbs ½ teaspoon onion powder ½ teaspoon salt ½ tablespoon oregano ½ tablespoon basil ¼ teaspoon paprika 1 clove garlic pressed 1 egg ¼ cup shredded cheese I like a blend of parmesan and mozzarella *bake at 400F for 20 minutes* - - - -

17/12/2025

HEALTHY APPLE OAT CRUMBLE 🍎✨ If you are looking for a new holiday dessert idea you have to try this crumble!! It's wholesome & delicious, lower in sugar, and can easily be

17/12/2025

ANOTHER FULL WEEK OF 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: MAKE: - 1 x easy breakfast (cottage cheese egg bites) - 1 x grab and go balanced snack (peanut butter chocolate protein bars) - 1 x 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!) - prep your produce! ALL recipes can be found in mybio! 🌟 NEXT Sunday (November 17th) I will be meal prepping one recipe LIVE on Substack!! Keep an eye out for my stories on the orher app this week for more information!! - - - -

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Ba Duong Noi
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