A hand is holding a bowl of lentil sunflower feta salad

Lentil Feta Salad Recipe

This is one of my favourite summer meal prep recipes. I first came up with this recipe in May 2019 during my first dietetic internship placement at a community health centre. I was running a workshop for expectant mothers teaching them about the importance of certain nutrients for pregnancy (such as zinc and B12) and what foods to get them from. This lentil feta salad with sunflower seeds is high in all those vitamins, plus more. It was a big hit among the group and I’ve since made it several times for myself at home because I love all the

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A hand holding a glass of chocolate berry smoothie with a lemon

High Protein Chocolate Berry Smoothie

Summer is just around the corner which means it’s smoothie season! This is one of my favourite smoothie recipes because I love the chocolate and berry combo. It’s also very quick to make and it’s only FIVE ingredients. If you’ve been following me on Instagram for a while then you’ll know that I am obsessed with smoothies! Not only are they delicious, refreshing, and filling but they are also perfect for people with physical disabilities.  Here’s why: Smoothies are a super quick and easy way to prepare a complete, filling meal (filled with protein, fruit, vegetables, fibre, and healthy fats).

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Three glasses of protein overnight oats

Protein Overnight Oats: Three Ways

Spring is just around the corner which means it’s time to swap that hot oatmeal for cold, refreshing protein overnight oats. This recipe is wonderful for meal prep. You can double or triple the recipe and make enough to last 2-3 days. It will keep well in the fridge for up to 4 days or so. It is quick and simple to make with minimal ingredients. This recipe is also satiating as it contains a good amount of fibre from the oats, chia seeds, and flaxmeal and a nice amount of protein to keep you full for hours.  If you’re

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4 Banana chocolate chip oat muffins on a plate

Banana Oatmeal Chocolate Chip Muffins

If you’re looking for a healthy, delicious banana muffin recipe, this is it! These Banana Oatmeal Chocolate Chip Muffins are loaded with fibre: it’s got rolled oats and flaxmeal to give it a fibre boost. Plus it’s made with whole wheat flour, low in added sugars, AND vegan! These muffins are great for people dealing with constipation or neurogenic bowel (such as those with paralysis from spina bifida, spinal cord injury, or multiple sclerosis) who need the extra fibre boost in their diet.  I love making a batch of these muffins and storing them in the freezer to have on

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Tofu crumble bowl with corn, black beans, tomatoes, cucumver, lime, green onions, quinoa, and hot sauce on a white plate

Tofu Crumble Bowl

This tofu crumble bowl recipe is a guest post with Adina from @homewithadina on Instagram. Adina is a talented recipe developer who came up with this simple, delicious tofu crumble bowl that can be repurposed throughout the week into tacos or quesadillas. One common concern with meal prep that I hear from people is that they get bored of eating the same meal for 4-5 days straight. I’m often asked how to repurpose an ingredient(s) into a many dishes to increase variety and reduce meal boredom. Enter this tofu crumble bowl. The tofu crumble acts as the protein base which

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My Journey to Becoming a Registered Dietitian

When I tell people I am a Registered Dietitian, I am often asked why I chose this career path, so I thought I’d write about it in a blog post. I’ll also be weaving in parts of my health journey into this story as they are very much entwined. The Beginning I have no doubt that my interest in becoming a healthcare professional is related to my own personal medical history. Let’s backtrack: I was born with a rare condition in my left leg that is a vascular malformation syndrome. This means that the veins don’t function properly in my

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Lemon tahini chickpea soup on a spoon

Lemon Tahini Chickpea Soup

Winter is in full force in Toronto (and in many parts of the world) so I thought I’d share a warm, hearty, nourishing lemon tahini chickpea soup recipe for my blog that my amazing student, Julia, developed. I’ve been craving hot soups and one-pot meals since the winter weather made its debut. Soups are a wonderful dish to meal prep because they are easy, made in one pot, and you can easily freeze them. Soups are also a great way to form a complete meal loaded with vegetables, protein, and high-fibre carbohydrates. Many people create a New Year goal to

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