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Neurodivergent-Friendly 30 Minute Meals

Ultimate Nutrition Bundle


Five Minute Snack Ideas + Ten Minute Meal Ideas + Meal Prep Templates + High Fiber Swaps + Hunger & Fullness Scales

All prices are in CAD.


Five Minute Snack Ideas

Here are 40 quick & easy balanced snack ideas for when you’re juggling busy schedules and don’t have time to prepare fancy snacks or meals.

The snacks are categorized by protein sources so that you know exactly where you’re getting your protein. The protein sources include:

  • Cottage cheese
  • Nut butter
  • Yogurt
  • Eggs
  • Cheese
  • Nuts
  • Fish/Meat

Plus, the handout includes links to easy, homemade snack recipes for those that love cooking and baking. There are lots of plant-based and vegetarian snack ideas as well.

Ten Minute Meal Ideas

This handout is great for people juggling busy, hectic lives who don’t have time to cook.

It includes 24 meal ideas (lunches and dinners) that you can make in 10 minutes – perfect for those who are always on the go or don’t enjoy cooking. It also includes a list of items that are great to have on hand in your kitchen as well as foods to prep in advance (to help with meal prep). There are lots of plant-based and vegetarian meal ideas included as well.

The meal ideas are categorized into:

  • Sandwiches & wraps
  • Bowls & salads
  • Stir Fries
  • Other ideas

The handout also includes:

  • List of foods to prep in advance to incorporate into meals
  • List of foods to keep stored in your fridge, freezer, and pantry to turn into quick meals

Meal Prep Templates

These fillable PDF meal prep templates are for anyone who is looking to move away from cooking everyday by prepping meals and snacks in advance so they can save their time and energy for other areas of life.

This document includes detailed instructions on how to get the most out of these meal prep templates so that you can stay organized with nourishing meals prepped ahead of time.

The templates include:

  • Detailed instructions on how to use them for meal prep
  • “Grocery list” section
  • “Recipe list / items to prep in advance” section
  • “Notes” section
  • Seven days of meals and snacks to plan out

High Fiber Swaps

This High Fiber Swaps handout is perfect for adults and children who are looking to add more fiber to their current diet.

The handout includes:

  • 15 high fiber swap ideas (including many vegan and vegetarian options)
  • 10 links to recipes

The handout uses lots of graphics and is designed in a way that is very easy to understand. You will never have trouble incorporating more fiber into your diet!

Hunger & Fullness Scales

These hunger & fullness scales are separated into individual scales – one is dedicated solely to hunger and one is dedicated to fullness as they are two different physical sensations.

These are great mindful eating tools for you to get yourself to tune into your internal your internal hunger and fullness cues. With the two versions of the scale, you can learn about hunger and fullness sensations separately.

This is an excellent resource for the general adult population as well as autistic adults as their interoceptive skills (and ability to recognize hunger and fullness) are often lacking.



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