Nutrition By Devika

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Nutrition By Devika

Vancouver based registered dietitian and author aiming to help clients with sustainable weight loss.

One More Bite aims to provide evidenced based dietary information to help clients meet their nutritional goals. Through individualized nutritional care plans, clients will understand the importance and gain the self efficacy to consume a balanced diet. This page provides healthy eating tips, healthy recipes and dietary strategies to prevent and/or treat nutrition impacted diseases.

30/09/2024

💥how to hit 125g protein - details included!

➡️ Here is a sample day of what my clients choose to eat - all foods are fair game for sustainable weight loss.

➡️ My macro calculations are based on the database that I use as part of my program (not my fitness pal). Values may vary between tracking apps & food brands.

🍳Breakfast (32g protein):
+ Scrambled egg meal (1 tsp olive oil, 6 egg whites, 2 tbsp red onion, 1 slie sourdough bread, 1.5oz avocado, 1/2c veggies) + 1/3c 1% milk (coffee)

🥪Lunch (36g protein):
➕Protein Turkey Sandwich
(2 slices whole grain bread, 100g oven roasted turkey breast, 1oz cheese, 1/2 tbsp mayo, 1/3c lettuce)

🍓Snack (18g protein):
➕141g cottage cheese, low fat + 1/4c berries

🍝 Dinner (39g protein):
➕Quick Chicken Sausage pastsa
(55g whole wheat penne dry, 1 tsp olive oil, 1 tsp garlic, 80g chicken sausage, 2c baby spinach, 1/2c marinara sauce, ½ tsp chili flakes, ½ tsp Italian dressing, black pepper)

🍴1600kcal Fat:55g Carbs:151g (30g fibre) Protein:125g

➡️Remember, to adjust portions to meet your needs.

💥Not sure how to meet your portions for your weight loss goals? Then…

✨MY GROUP COACHING PROGRAM✨

is for you! In addition to accountability, I’ll cover everything from portion control, energy/calories, protein, and individualized meal planning (with recipes).

➡️ DM “group” for details! Only 2 spots left in my second 2024 fall group :)

Happy Monday 🖤

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30/09/2024

💥how to hit 125g protein - details included!

➡️ Here is a sample day of what my clients choose to eat - all foods are fair game for sustainable weight loss.

➡️ My macro calculations are based on the database that I use as part of my program (not my fitness pal). Values may vary between tracking apps & food brands.

🍳Breakfast (32g protein):
+ Scrambled egg meal (1 tsp olive oil, 6 egg whites, 2 tbsp red onion, 1 slie sourdough bread, 1.5oz avocado, 1/2c veggies) + 1/3c 1% milk (coffee)

🥪Lunch (36g protein):
➕Protein Turkey Sandwich
(2 slices 100% whole grain bread, 100g oven roasted turkey breast, 1oz cheese, 1/2 tbsp mayo, 1/3c lettuce)

🍓Snack (18g protein):
➕141g cottage cheese, low fat + 1/4c berries

🍝 Dinner (39g protein):
➕Quick Chicken Sausage pastsa
(55g whole wheat penne dry, 1 tsp olive oil, 1 tsp garlic, 80g chicken sausage, 2c baby spinach, 1/2c marinara sauce, ½ tsp chili flakes, ½ tsp Italian dressing, black pepper)

🍴1600kcal Fat:55g Carbs:151g (30g fibre) Protein:125g

➡️Remember, to adjust portions to meet your needs.

💥Not sure how to meet your portions for your weight loss goals? Then…

✨MY GROUP COACHING PROGRAM✨

is for you! In addition to accountability, I’ll cover everything from portion control, energy/calories, protein, and individualized meal planning (with recipes).

➡️ DM “group” for details! Only 2 spots left in my second 2024 fall group :)

Happy Monday 🖤

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11/09/2024

Fall inspired Starbucks drinks that help meet macros & weight loss goals 🍁🎃

📌 don’t forget to like & save for reference

☕️ I was ordering my pumpkin spice latte over the weekend when I realized I haven’t reshared any of my Starbuck’s drink order posts

☕️ Here are some of my favourite ways I get my clients to lighten up their Starbucks drinks without compromising flavour:

➡️ Portion size it : order a short or a tall
➡️ Make it half sweet (e.g. 1 pump syrup), unsweetened or sugar free ➡️ Avoid/half the amount of whip cream ➡️ Extra foam for volume ➡️ Use non/reduced fat milk or alternative
➡️iced drinks: the extra ice takes up more room & is a sneaky way to add more water into your day

💡 try these tall 6 lower calorie options (approximations):

☕️Cinnamon Pumpkin “Latte”: Almond milk latte, 1 pump pumpkin & vanilla w/ cinnamon (~145kcal)

☕️Nonfat milk 1 pump Vanilla Caramel Macchiato with light caramel drizzle (~140kcal)

☕️Nonfat Milk 1 pump Cinnamon Dolce Latte with no whip (~120kcal)

☕️Iced Half Sweet Apple Crisp Oat Shaken Espresso (~100 calories)

☕️½ Sweet Brown Sugar Oat Americano (~90 calories)

☕️Pumpkin Cream Cold Brew (~140kcal)
-order it with half vanilla pump (~130kcal)

🧪Remember, a calorie deficit must exist in order to lose weight. All foods can fit including your favourite beverages!

Follow for more weight loss ideas/tips!

Happy Wednesday 🖤

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05/08/2024

how to hit 125g protein 💪🏼 details below!

♥️ Like & save to remember how to eat high protein for fat loss

🙋🏻‍♀️Here is another sample day of what my clients choose to eat - all foods are fair game for sustainable weight loss.

💪🏼 Protein makes up ~ 30% of this 1600kcal sample day - adjust meals to fit your energy needs.

🍓Breakfast (565kcal, 31g protein)
➕Overnight Oats (1c non-fat plain Greek Yogurt, 1/2c rolled oats, 1 tbsp chia seeds, 0.75c raspberries, 1 tbsp peanut butter)

🥗Lunch (360kcal, 35g protein)
➕Turkey Taco Salad
(3oz ground turkey cooked 1 tsp olive oil & ½ tbsp taco seasoning, 2c leafy greens, 1/4c salsa, 2 tbsp plain Greek Yogurt, 2 tbsp cheese, 1 taco shell)

🥭Snack (150kcal, 21g protein)
➕Cottage cheese bowl (0.75c 1% cottage cheese, 1/3c mango chunks)

🍗Dinner (525kcal, 38g protein)
➕Baked Chicken, Potatoes & Veggies
(4.5oz chicken breast, 1 tbsp olive oil, 1 medium potato, 1.5c green beans, 1/2c cherry tomatoes)

🍴1600kcal 50g fat 162g carbs (31g fibre) 125g protein

✨I’ve decided to open up a few more spots in my summer weight loss coaching program.

I’ll cover everything from portion control, calories, protein, dining out to meal planning.

➡️ DM “coaching” for details!

Happy Monday 🖤

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17/07/2024

how to hit 125g protein - details ⬇️

♥️like & save to let me know if these posts are helpful!

💥Here is a sample day of what my clients choose to eat - all foods are fair game for sustainable weight loss.

This is just a sample day - adjust meals to fit your energy needs.

🍳Breakfast (33g protein):
➕Copy Cat Starbucks Egg Wrap
(1/4tsp olive oil, 2/3c egg whites, 1 tbsp sundried tomatoes, 2c baby spinach, 1.5tbsp feta, 1 whole wheat tortilla) + 8oz non-fat latte

🥪Lunch (31g protein):
➕Easy Turkey Sandwich
(2 slices whole wheat bread, 3.5oz turkey low sodium, 1oz cheese, 1 tbsp mayo, 1c lettuce)

🥭Snack (22g protein):
➕6oz cottage cheese, low fat + 1/2c mango chunks

🍝 Dinner (39g protein):
➕Quick Chicken Sausage pastsa
(55g whole wheat penne dry, 1 tsp olive oil, 1 tsp garlic, 80g chicken sausage, 2c baby spinach, 1/2c marinara sauce, ½ tsp chili flakes, ½ tsp Italian dressing, black pepper)

🍴1550kcal Fat:52g Carbs:146g protein:125g

Feel like you’re doing everything right but still not seeing see results?

I have the answer for you…
✨ MY 1:1 COACHING PROGRAM✨

I’ll cover everything from individualized portion control/macros to meal planning.

💌DM “COACHING” for details

Happy Wednesday🖤

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08/07/2024

How to hit 130g protein in a day. 💪🏼

♥️ Like & save to remember how to eat high protein for fat loss

Here’s your weekly reminder:

🧪Fact: in order to drop weight more energy must be burned than consumed (i.e. energy deficit)

🧪Fact: foods provide calories and unit wise, a calorie is a calorie.

🧪Fact: macronutrients (macros) impact blood sugar and hunger levels.

🧪Fact: 2 foods may have the same calories, but can vary in nutrient density which can impact weight.

🧪Fact: you can eat your favourite foods (chocolate) and still drop weight.

✍🏼if you’re finally ready to:
➕lose weight & keep it off
➕understand portions & macros
➕balance meals for energy
➕simplify meal prep & be held accountable
my group coaching program may be a good fit for you!

💌 DM “coaching” for details - limited spots available!

Happy Monday 🖤

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17/06/2024

how to hit 115g protein - details ⬇️ ♥️
like & save to let me know if these posts are helpful!

🙋🏻‍♀️Here is a sample day of what my clients choose to eat - all foods are fair game for sustainable weight loss. This is just a sample day - adjust meals to fit your energy needs.

Breakfast (28g protein):
🍓Overnight Oats
➕6oz Non-fat Yogurt, 1/3c rolled oats, 1/3c strawberries, 1/4c almonds, 1 tsp vanilla extract (optional), coffee with milk

Lunch (36g protein):
🥪Turkey Sandwich
➕2 slices whole wheat bread, 3.5oz extra lean turkey, 1oz cheddar cheese, onion, lettuce

Snack Plate (18g protein):
🥦2 Babybel Cheese Light, 3 tbsp Dill Pickle hummus, 1c broccoli, 1/2c grape tomatoes

Dinner (33g protein):
🍗 Sesame Chicken Rice Bowl
➕4oz chicken breast, ½ tsp olive oil, 1 tbsp honey, 1 tbsp seasame seeds, 1.5c steamed broccoli, 3/4c brown rice

🍴1700kcal 69g fat 155g carbs 115g protein

Feel like you’re doing everything right but still not seeing see results?

I have the answer for you…
✨ MY 1:1 COACHING PROGRAM✨

I’ll cover everything from individualized portion control/macros to meal planning.

💌DM “COACHING” for details

Happy Monday🖤

-
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-

07/06/2024

how to hit 130g protein 💪🏼 details below!

♥️ Like & save to remember how to eat high protein for fat loss

🙋🏻‍♀️Here is another sample day of what my clients choose to eat - all foods are fair game for sustainable weight loss.

💪🏼 Protein makes up ~ 33% of this 1600kcal sample day - adjust meals to fit your energy needs.

🍳Breakfast (435kcal, 32g protein)
➕Scrambled eggs (1 tsp olive oil, 6 egg whites, 2 tbsp red onion, 1 slie sourdough bread, 1.5oz avocado, 1c veggies) + 1/3c 1% milk (coffee)

🥙Lunch (460kcal, 42g protein)
➕Sundried tomato & Feta turkey pita (1.25 tsp olive oil, 100g ground turkey, 1 whole wheat pita, 1c spinach, 1 tbsp sundried tomatoes, 2 tbsp reduced feta)

🧀Dinner (500kcal, 42g protein)
➕Mac n’ cheese with bbq chicken & salad

🍓Snack (210kcal, 14g protein)
➕High Protein Apple “Crème Brulee” (see reel) with 1.5c strawberries

🍴1605kcal 41g fat 179g carbs 130g protein

Happy Friday 🖤

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20/05/2024

this meal day has 125g protein & 30g fibre👇🏼details below

🙋🏻‍♀️Here is a sample day of what my clients choose to eat - all foods are fair game for sustainable weight loss.

Remember to adjust portions to meet your needs.

🍓Breakfast (400kcal, 34g protein):
➕Yogurt Bowl (1.5c non-fat plain Greek Yogurt, 1/3c berries, 1/4c granola, 1 tsp chia seeds) + 1/2c 1% milk for iced coffee

🌯Lunch (360kcal, 38g protein):
➕Buffalo Chicken Wrap (3.5oz chicken breast cooked in 1 tsp olive oil, 3 tbsp non-fat Greek Yogurt, 1-2 tsp Sriracha sauce, 3 tbsp low fat feta crumbled, 1c mixed veggies/carrots, whole grain tortilla)

🍫Snack (310kcal, 21g protein):
➕Reece’s Pieces cheesecake (no bake, see previous reel) + 1c raspberries

🐟 Dinner (430kcal, 32g protein):
➕Garlic Sesame Salmon (3oz salmon, 1 tbsp garlic infused olive oil, 2c broccoli; ½ tsp sesame seeds, salt & pepper)

-Preheat oven 400F – toss broccoli in ½ tbsp olive oil & salt and pepper to taste. ➡️
-Spread on half of baking sheet. Bake for 10 mins. Remove from oven, add salmon on the other half of tray – use basting brush to spread remaining oil over salmon
-Bake for 12-15 mins until salmon cooked through. Once done sprinkle sesame seeds.

Macros:
~1500kcal 51g fat 135g carbs 125g protein

➡️ Feel like you’re doing everything right but still not seeing see results?

I have the answer for you…
✨ MY 1:1 COACHING PROGRAM✨

I’ll cover everything from individualized portion control/macros to meal planning.

💌DM “COACHING” for details

Happy Monday 🖤

-
-
-

10/05/2024

how to hit 125g protein 💪🏼 details below!

♥️ Like & save to remember how to eat high protein for fat loss

💪🏼 Protein makes up ~ 30% of this 1600kcal sample day - adjust meals to fit your energy needs.

🍳Breakfast (470kcal, 38g protein)
➕Scrambled eggs (1c egg whites, 1 small bell pepper, 2 tbsp onions, 1/2c cherry tomatoes, 2 tbsp feta, 0.75tbsp olive oil) + 1/2c non fat milk (for coffee) + 1.5c raspberries

🍤Lunch (470kcal, 37g protein)
➕Easy shrimp stir fry (0.75tbsp olive oil, 127g shrimp, 0.5c snow peas, 2 tbsp onions, 1 tbsp low sodium soy sauce, pepper + red chili flakes to taste) + 1c cooked rice

🍝Dinner (420kcal, 29g protein)
➕Simple Chicken & Feta Sausage Pasta (85g link spinach & feta chicken sausage, 2c baby spinach, 6 tbsp marinara sauce, 1 tbsp feta, ½ tsp oregano) + 42g Rigatoni (Banza, dry)

🍫Snack (240kcal, 21g protein)
Reese’s Pieces no bake cheesecake (see previous reel)

🍴1600kcal 55g fat 151g carbs (25g fibre) 125g protein

➡️Want to become more confident with food choices that support a flexible eating approach to weight loss?

✨My coaching program may be a good fit for you✨

We cover everything from tracking macros, embracing portion control to food flexibility.

💌 DM “1:1 coaching” for details.

Happy Friday 🖤

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19/04/2024

💥meal prep made simple 💥

♥️Like & save/share if these sample day posts are helpful!

💪🏼 Protein makes up ~ 35% of this 1500kcal sample day - adjust meals to fit your energy needs.

🍳Breakfast (425kcal, 40g protein)
➕Scrambled eggs (1c egg whites, 0.75tbsp olive oil, 1c veggies) + 1c latte made with 2% high protein milk + 1.25c raspberries

🫔Lunch: (545kcal, 37g protein)
➕Cheesy Chicken Burrito, 1c broccoli + yogurt ranch dressing

🍗 Dinner (350kcal, 33g protein)
➕Chicken Shawarma + veggies + whole wheat pita

🍨Dessert (185kcal, 20g protein)
➕Single serve dessert bowl – Oreo Cheesecake (see previous on how to get the recipe)

🍴1505kcal 49g fat 136g carbs (25g fibre) 130g protein

1️⃣ recipe links for this sample day are in 19/04 highlights

✍🏼if you’re finally ready to:
➕lose weight and keep it off
➕understand portions & macros
➕balance meals for energy
➕simplify meal prep & be held accountable
my coaching program may be a good fit for you!

💌 DM “coaching” to find out details!

Happy Friday 🖤

-
-
-

10/04/2024

how to hit 125g protein 💪🏼 details below!

♥️ Like & save to remember how to eat high protein for fat loss

🙋🏻‍♀️Here is another sample day of what my clients choose to eat - all foods are fair game for sustainable weight loss.

💪🏼 Protein makes up ~ 30% of this 1600kcal sample day - adjust meals to fit your energy needs.

🍓Breakfast (565kcal, 31g protein)
➕Overnight Oats (1c non-fat plain Greek Yogurt, 1/2c rolled oats, 1 tbsp chia seeds, 0.75c raspberries, 1 tbsp peanut butter)

🥗Lunch (360kcal, 35g protein)
➕Turkey Taco Salad
(3oz ground turkey cooked 1 tsp olive oil & ½ tbsp taco seasoning, 2c leafy greens, 1/4c salsa, 2 tbsp plain Greek Yogurt, 2 tbsp cheese, 1 taco shell)

🥭Snack (150kcal, 21g protein)
➕Cottage cheese bowl (0.75c 1% cottage cheese, 1/3c mango chunks)

🍗Dinner (525kcal, 38g protein)
➕Baked Chicken, Potatoes & Veggies
(4.5oz chicken breast, 1 tbsp olive oil, 1 medium potato, 1.5c green beans, 1/2c cherry tomatoes)

🍴1600kcal 50g fat 162g carbs (31g fibre) 125g protein

✨I’ve opened up one more spot in my 6 week Spring group weight loss program!

I’ll cover everything from portion control, calories, protein, dining out to meal planning.

➡️ DM “group” for details!

Happy Wednesday 🖤

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-
-

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http://www.nutritionbydevika.com/, https://maekabox.myshopify.com/

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Our Story

One More Bite Nutrition aims to shift the mindset from the restrictive dieting approach to one that is adaptable for weight management. Through a combination of an all foods fit and the science behind weight management, individuals are educated on how to lose 10-20 lbs through a portion-controlled approach, so that they can confidently eat the foods they love and still lose weight. This page provides basic recipes and dietary strategies to help reach weight goals. More information about the 1:1 virtual nutrition coaching sessions being offered is available at www.onemorebite.ca.

30/09/2024

30/09/2024

11/09/2024

05/08/2024

17/07/2024

08/07/2024

17/06/2024

07/06/2024

20/05/2024

10/05/2024

19/04/2024

10/04/2024

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