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November 30, 2017

Turkey Bacon, Cheddar, & Egg Breakfast Wraps

Simple to make and delicious enough to satisfy any comfort food craving, these are the perfect high protein breakfast option.     Recipe: 1 “Flat Out” 5 Grains and Flax Flatbread 2 slices turkey bacon 1 whole egg 20 grams low fat cheddar 1 tsp low sugar ketchup Salt & pepper to taste   Instructions: read more…

November 1, 2017

Ham, Cheese & Cucumber Snack Bites

These are the perfect low-calorie snack that requires zero cooking and can be put together in only a matter of minutes to have ready ahead of time or make quickly on your way out the door.   They’re made with only 5 simple ingredients, but they taste AMAZING!   Ingredients: 3 slices Ryvita Whole Grain read more…

October 26, 2017

Chicken, Bean and Cheddar Protein Quesadillas

  Packed with protein and fibre, these quesadillas are easy to prep for ahead of time and make quickly for lunch or dinner.   Ingredients 3 oz chicken, cubed (raw weight) 1 tbsp green onion, diced 1/4 cup bell pepper, diced 1/4 cup black beans 1 protein tortilla (this recipe used Protein Up Carb Down, read more…

October 14, 2017

Cinnamon Spice Pumpkin Oatmeal

Try adding these few simple ingredients to transform your simple oatmeal into fall-style comfort food.   Recipe: 1/3 cup oats 1/3 – 1/2 cup water (depending on desired consistency) 2 Tbsp pumpkin puree 1/8 tsp cinnamon spice 1/8 tsp pumpkin pie spice Liquid stevia drops to taste No-sugar syrup to taste (optional) 1/4 cup almond read more…

October 4, 2017

Crock Pot Chicken Taco Rice Bowls

  Simple ingredients with tons of flavour.  It’s easy to eat healthy when your food tastes this good!   Recipe: 16 oz. boneless skinless chicken breast 1.5 Tbsp taco seasoning 1/2 cup canned black beans 1/2 cup canned corn 1/2 red pepper, cubed or diced 1/4 cup red onion, cubed or diced 1/4 cup green read more…

September 27, 2017

Steak Veggie Wraps

Simple, easy, high protein steak wraps. Perfect for food prep or a nice dinner at home.   Recipe 1 lb Top Sirloin   Marinade: 1 tbsp low sugar BBQ sauce (I used Walden Farms) 1 tbsp low sugar ketchup 1/2 tbsp paprika 1 tbsp steak spice   1/2 cup red onion thinly sliced 1/2 cup read more…

January 23, 2017

Can You Eat McDonalds and Still Lose Weight?

So here’s a question for you: Can you eat fast food and still lose weight? The answer the answer, which may surprise you, is yes! As long as your calorie targets are met, weight loss will occur, no matter the food sources.   Many people think that in order to lose weight you need to read more…

October 27, 2016

Blueberry Muffin Breakfast Smoothie

A convenient, healthy and delicious on-the-go breakfast option. This one’s perfect for anyone who has a busy morning and doesn’t have the time to make and eat a sit-down breakfast, but still wants to start their day off right with a balanced meal. Look no further than this delicious mix of antioxidant rich blueberries, fibrous read more…

October 12, 2016

Slow Cooked Pumpkin Spice Chicken and Baked Cinnamon Butternut Squash

It’s really starting to feel like fall outside, and that calls for an autumn-themed recipe! After you’re done making this your house will smell amazing. It’s great for food prep, or for a family dinner.   Recipe Chicken 4 lbs boneless skinless chicken breast 1/2 tbsp pumpkin pie spice (or allspice tastes amazing too!) 1 read more…

October 2, 2016

Tips for Staying On Track with your Nutrition While Traveling

Recently we’ve had a lot of clients who have come to us saying that they have an upcoming trip, and they’re starting to get really nervous about it, feeling like they won’t be able to stay on track with their goals while they’re away.  As we always tell them, it can definitely be a challenge to stay on a meal-plan 100%, read more…