Free Recipes & Tips

As a Dietitian, I often speak with people who are torn with the idea of meal prep – we see the benefit, but we don’t want to have the same meals over and over again. I hear you. This is why we can approach meal prep like this – use the same ingredients to create three completely different meals with different flavour profiles, tastes and texture.

You only need a grand total of 15 ingredients (including spices) to make all three of these recipes! This meal prep only took me an hour and a half to complete – win-win if you ask me!

Which one are you most excited to try? Let me know and tell me if you want more meal preps like this!

Recipes include:
-Chickpea & Tofu Curry
-Tofu & Roasted Veggie Bowl
-Roasted Beet Hummus Pasta

There are no reasons to skip breakfast when it tastes like dessert!

This is a compilation of my best breakfasts that are protein and fibre-packed that taste like dessert. They are filling, delicious AND you can make them ahead of time to make breakfast and easy and convenient meal!

Pick from overnight oats, baked oats, chia pudding OR breakfast cookies – which one would you try?

Flavours listed below:
– Cinnamon Roll Overnight Oats
– Apple Cheesecake Overnight Oats
– Pumpkin Cheesecake Overnight Oats
– Pumpkin Biscoff Overnight Oats
-Carrot Cake Baked Oats
-Chocolate Orange Protein Baked Oats
-Cranberry Crumble Baked Oats
-Peaches & Cream Protein Baked Oats
-Apple Almond Breakfast Cookies
-Zucchini Walnut Breakfast Breakfast Cookie
-Mixed Berry Breakfast Cookies
-Carrot Cake Breakfast Cookies
-Chocolate Orange Chia Pudding
-Chocolate Cherry Chia Pudding
-Mixed Berry Chia Pudding
-Pumpkin Banana Chia Pudding

We have it all wrong when in comes to potatoes and other root vegetables, as they may be avoided by people who want to lose weight, gain better glucose control or digestion. If these are your goals, then you actually SHOULD include these vegetables in your diet and meal prep routine. I’m going to tell you more about resistant starch after I introduce the vegetable grower, packer and shipper that supported this Lego Meal Prep.



In 2026 I’m working with Gwillimdale Farms to showcase their vibrant variety of vegetables that nourish families across Canada and the USA – from crisp carrots, hearty potatoes, to sweet beets, and flavourful onions, their crops are cultivated with care and quality in their family-run fresh produce farm in Bradford Ontario.

Check out the blog post here! https://gwillimdalefarms.com/2026-partner-nicole-osinga-rd-lego-meal-prep/



Okay back to the root vegetable science lesson here. Potatoes, beets, carrots and parsnips contain resistant starch. Resistant starch is the portion of starch that isn’t digested in the small intestine and is fermented in the colon. This starch
acts like a fibre and feeds the beneficial gut bacteria, which leads to less of a blood sugar spike, gut lining and microbiome support and the calories in the food is literally reduced. 

Resistant starch if formed after cooking then cooling – like in this Lego Meal Prep!

I didn’t come up with the concept of Lego Lunches but here is my plant-based spin on this concept that has helped me add variety to my weekly meals along with saving money and reducing food waste.

Lego lunches really take the mundane out of meal prepping. Im okay with repeating meals throughout the week but if you’re not, this concept is for you. Basically you make components of the meals and freeze them in individual containers. You can then mix and match meal ingredients based on your preference. Once you are ready to eat, defrost in the microwave and add flavour enhancers like hummus, guacamole or additional herbs and spices.

If you want to meal prep like this, I recommend starting with 3-4 veggies, 2-3 proteins and  1-2 starches. Save this post to steal this meal prep strategy. Have you ever meal prepped liked this?

If you’re looking for a delicious breakfast/brunch for Christmas morning, look no further than these holiday-inspired protein pancakes! They all have 23 g of protein and 7 g of fibre, keeping you full for awhile. They’re also perfect to make ahead of time and simply heat up in the morning AND you can make a variety of flavour to suit your family’s taste preferences.

Tell me which one you’re trying first!

Tis the season to be…stressed out. As wonderful as the holidays are, I, like many others often feed excess stress and anxiety during this time as well. Anyone else relate?

Along with therapy and self care, nutrition can play a key role in helping to manage that stress and anxiety. I’ve put together this post and a meal plan which highlights how certain nutrients can play a role in assisting with managing stress and anxiety. Food is number one but if you are having trouble meeting certain nutrient targets, I’ve partnered with @Megafood to showcase which of their real food supplements can be used to help you meet those nutrient targets.

Meal Plan:

Below are the highlights of which key nutrients in this meal plan could play a role in managing stress and anxiety:

Omega 3: A diet rich in omega-3 fatty acids helps keep cortisol and adrenaline from spiking when you’re feeling tense. The omega-3 fatty acids have anti-inflammatory properties that may help counteract the negative effects of stress hormones.  Load up on flax seed, chia seeds and walnuts!

Magnesium: Magnesium assists in calming nerves and muscle relaxation. Magnesium is found in spinach, almonds, avocado, bananas, beans and seeds. I’ve also been turning to Megafoods Magnesium Triple Complex which is a highly absorbable 3-in-1 magnesium blend (bisglycinate, malate and citrate) formulated to assist with muscle function.

B Vitamins (B6, B12, Folate): We need B vitamins for healthy nerves and brain cells, and feelings of anxiety may be rooted in a B vitamin deficiency. For example folate helps the body create new cells and supports serotonin regulation. You can check out Megafoods Balanced B Complex which contains B vitamins from real food like kale and brown rice.
Food sources of B Vitamins: Green leafy veggies, avocado, legumes, nuts and seeds.

Vitamin C: Vitamin C can assist with lowering cortisol and boosting immunity. Each of these recipes are a significant source of vitamin C. Peppers, tomatoes, oranges, marinara sauce and pineapple are all vitamin c champions found in these recipes!