Free Recipes & Tips

Save your money and time with this meal prep – without sacrificing protein!

Not sure where to start with Plant-Based Eating? Grab my beginner one week plant-based meal plan here!

Do you think meal prep = flavourless meals? Think again! For this meal prep, I’m showcasing how meal preps can be simple, quick, high protein, nutritious and flavourful! Enjoy these recipes, inspired from flavours from around the world.

Enjoy these high protein lunch ideas!

My iron has always been on the low side because I’m a vegetarian, a runner & a menstruating female. However, I’m happy to say that my iron levels are normal now and they don’t hold me back from donating blood regularly and running long distances.

Below I have my tips to prevent iron deficiency along with a higher iron meal plan!

Tips To Prevent Iron Deficiency:

1. Plan Meals Around Iron-Rich Foods. in the plant world, iron-rich foods can be hard to find, but not impossible! My favourite plant-based iron-rich foods are pumpkin seeds, cooked spinach, lentils and tempeh – try to include these in your diet most day!

2. Have a Source of Vitamin C With Iron-Rich Foods To enhance the absorption of iron, try combining iron-rich foods with a source of vitamin c. My favourite combination is pasta sauce with legume pastas!

3. Don’t Consume Calcium-Rich Foods with Iron. Having a calcium supplement with and iron supplement will reduce the amount of iron you absorb at one time – same goes with a high calcium meal! Try to consume calcium supplements and calcium-rich foods (such as plant-milk) at a different time than when you take your iron supplement.

4. Have Coffee Outside of Mealtimes. The polyphenols found in coffee and tea are major inhibitors of iron absorption – so best to have you coffee outside of mealtimes and when you take your iron supplement

5. Use Cast Iron For Cooking. Using cast-iron cookware is a natural and convenient way to increase the iron content in your meals. Compared to using Teflon-coated, nonstick cookware, cast-iron pots and pans may increase the iron content of the foods cooked in them by up to 16%.

If you’re in need of travel snacks, I have the ultimate list for you! I recently travelled to Yellowknife in the Northwest Territories in Canada, to see the northern lights (which we did!) and experience the culture. 

Honestly, I was worried about the food selection so I packed A LOT of snacks! Being plant-based, sometimes my options are slim in more remote places. 

I hope this list helps you!

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