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Meal Prep Planner
A glass of matcha chia pudding topped with white chocolate and blueberries

Protein Chia Pudding – 3 Ways

Protein chia pudding is a simple, quick, and delicious dish that you can enjoy for breakfasts or lunches. It also makes a great meal prep breakfast or snack if you double or triple the recipe. Summer is all about cool, refreshing recipes and chia pudding definitely fits the bill. Chia pudding is also super versatile – you start with a plain base and you can turn it into as many different flavour combinations as your heart desires. I’ve got THREE different combos for you in this post: matcha, peanut butter chocolate, and fruit and nut. What are Chia Seeds? Chia

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A glass of blueberry pie smoothie topped with blueberries and rolled oats

High Protein Blueberry Pie Smoothie

Summer is here which means it’s smoothie time! Smoothies are cool and refreshing on a beautiful, hot summer’s day. This blueberry pie smoothie recipe has all the delicious flavours of blueberry pie packed into a blended drink. Plus the purple colour is beautiful. I’ve said this before and I’ll say it again: not only are smoothies 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). They are high in calcium

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A hand is holding a bowl of lentil sunflower feta salad

Feta Spinach Lentil Salad with Sunflower Seeds

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 Feta Spinach Lentil 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

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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

High Fiber Vegan Oatmeal Banana Muffins

If you’re looking for a healthy, delicious banana muffin recipe, this is it! This version is 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 High Fiber Vegan Oatmeal Banana 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 (in a

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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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