Nicole Addison, RD, MHSc

COTTAGE CHEESE AVOCADO TOAST ✨⬇️ With 31g of protein (& about 10g of fiber) this has been my new breakfast go-to!! I go through phases with hard boiled eggs but this is a GAME CHANGER!! Just prep a few eggs for the week and you have an easy breakfast that takes less than 5 minutes to make All you need is: * ▢1 egg * ▢ 2 slices of bread * ▢ ½ an avocado * ▢ ½ cup cottage cheese Optional for additional flavour: * ▢ ⅛ teaspoon paprika * ▢ ⅛ teaspoon salt * ▢⅛ teaspoon black pepper * ▢1 teaspoon dijon mustard * ▢1 tablespoon sliced green onion * ▢Everything but the bagel seasoning * ▢ 1 tablespoon hemp seeds optional • • • #easybreakfast #healthybreakfast #healthyrecipe #mealprep #avocadotoast #highprotein #5minutemeal

SAVORY BREAKFAST MUFFINS ⬇️🌟 As an RD I LOVE having a grab and go breakfast prepped for busy mornings and as much as I love overnight oats sometimes I need a savory option!! These are PERFECT to prep for the week and pair with some fruit for a balanced meal! All you need is: ▢ 1 lb turkey breakfast sausages removed from the casing ▢ 4 eggs ▢ ¼ cup milk ▢ 1 cup 2% cottage cheese ▢ 1 tablespoon olive oil ▢ 1 tablespoon maple syrup ▢ 1.5 cups all purpose flour ▢ 2 teaspoon baking powder ▢ ½ teaspoon salt ▢ 3 cups chopped vegetables broccoli, spinach etc. ▢ 3 green onions greens and whites sliced finely ▢ 1 cup cheddar cheese shredded USE a simicone muffin tray or muffin liners & Bake at 400F dor 23-26 minutes • • • • #easymeals #EasyRecipes #healthyfood #easybreakfast #mealprep #dietitian #healthybreakfast #breakfastideas #breakfastprep #savorymuffins

BANANA CREAM PIE OVERNIGHT OATS 🍌 You KNOW i love dessert for breakfast and these MIGHT be my new favourite overnight oat flavour!! All you need is: For the ‘crust’: ▢ ¼ cup graham cracker crumbs ▢ 2 tablespoon milk For the banana oats: ▢ ½ ripe banana mashed ▢ ½ cup milk ▢ ½ tablespoon maple syrup ▢ 2 tablespoon vanilla Greek yogurt ▢ 1 teaspoon vanilla extract ▢ ⅓ cup oats quick, minute or rolled ▢ 1 tablespoon chia seeds ▢ 1 tablespoon vanilla protein powder For the creamy topping ▢ 2 tablespoon vanilla Greek yogurt Optional toppings: ▢ Sliced bananas ▢ Crushed graham crackers #EasyRecipe #overnightoats #mealprep #bananaoats #healthybreakfast #breakfastideas

CRUNCHY DILL PICKLE SALAD ⬇️✨ If you’re a pickle lover like me THIS is the salad you need this week!! It’s fresh, light, flavourful but balanced enough to be a meal and it’s PERFECT to make ahead for lunches alllll week long! All you need is: ▢ ½ cup dry brown rice cooked according to package ▢ 1 small red onion diced soaked in 1 cup cold water ▢ 1 medium bunch of kale stems removed, leaves finely chopped (about 6 cups) ▢ 1 tablespoon olive oil ▢ 1 english cucumber diced ▢ ½ cup walnuts chopped ▢ ½ cup panko breadcrumbs ▢ 1 548 mL can brown lentils rinsed and drained ▢ 1 cup feta cheese crumbled ▢ 3 dill pickles diced ▢ 3 green onions thinly sliced (both the whites and greens) ▢ 2 tablespoon fresh dill chopped (optional) ▢ 1 batch of creamy dill pickle dressing (below) •▢ ⅔ cup plain greek yogurt ▢ ⅔ cup chopped dill pickles (about 2 large pickles) ▢ 2 tablespoon pickle brine ▢ 2 tablespoon white vinegar ▢ 1 teaspoon onion powder ▢ 1 teaspoon garlic powder ▢ ½ teaspoon dried dill or 2 tablespoon fresh ▢ water to thin • • • #easymeals #mealprep #pickles #saladideas #saladrecipes #lunchbox #lunchideas #healthylunchideas #picklesalad #balancedmeal #mealprepsalad

BROWNIE BATTER OVERNIGHT OATS⬇️🌟 You know I LOVE a good overnight oat recipe (especially when it tastes like dessert) and these ones may be my new favourite! They’re so easy to make ahead for an easy grab and go breakfast and they’re packed with simple, nourishing ingredients! All you need is: ▢ ½ cup oats ▢ 1 tablespoon chia seeds ▢ 1 tablespoon chocolate protein powder see notes for substitutions ▢ 1 tablespoon unsweetened cocoa powder ▢ Pinch of salt ▢ ½ cup milk ▢ 3 tablespoon plain Greek yogurt see notes for substitutions ▢ ½ tablespoon maple syrup ▢ ½ teaspoon vanilla extract ▢ 1 tablespoon chocolate chips optional For topping: ▢ Chopped walnuts ▢ Fresh strawberries ▢ Unsweetened shredded coconut • • • #EasyRecipe#breakfastidea #mealprep #mealinspo #healthybreakfast #overnightoats #oatmeal #easybreakfast

PESTO SPINACH WRAP ⬇️🌟 As a dietitian I LOVE having easy no, cook lunch options in the rotation and wraps are such a great balanced option that contains protein, veggies and fiber filled carbohydrates! For this wrap all you need is: - whole wheat tortilla - Hummus - Chicken or turkey (look for nitrate and nitrite free options!!) - Havarti cheese - Coleslaw mix - Spinach - Pesto - Greek yogurt - Cherry tomatoes & I love to pair mine with some snacks like: - extra veggies and hummus for snacking - Fruit and a little sweet treat to satisfy my sweet tooth • • • #EasyRecipe #mealprep #dietitian #mealinspo #easylunch #healthylunch #wrapideas

3 INGREDIENT BROWNIES ⬇️🍫 I have a major sweet tooth and love having a little sweet treat after dinner… these are the perfect option when you don’t have a lot of time & want to use ingredients you probably already have on hand!! All you need is: * 3 ripe bananas about 1.5 cups mashed * ½ cup natural peanut butter * ⅓ cup unsweetened cocoa powder Optional: * ½ cup chocolate chips plus more for topping * 2 tablespoon chopped walnuts Bake at 350 F for about 20 minutes! • • • • #EasyRecipe #healthyrecipe #brownies #glutenfree #dairyfree #vegan #healthybaking #easysnack

AIR FRYER SPINACH DIP🌟⬇️ A 5🌟🌟🌟🌟🌟 rated recipe and a FAVOURITE on the blog this one is such a good snack for gameday (or any day)!! It’s a smaller dip so you can make it for yourself or double the recipe for a larger dip! All you need is: ▢ 150 grams frozen chopped spinach ▢ 1 cup cottage cheese ▢ ½ tablespoon olive oil ▢ ½ teaspoon garlic powder ▢ ¼ teaspoon onion powder ▢ salt and black pepper to taste ▢ ¼ cup red bell pepper chopped, optional ▢ 2 tablespoon cheese of choice shredded Air fry at 400 F for about. 5 minutes • • • #EasyRecipe #healthyrecipes #gamedayfood #diprecipe #spinachdip #cottagecheese #highprotein #dietitian #healthysnacks #airfryer

PERFECT FROZEN VEGETABLES …every time ⬇️✨ As a dietitian one of my goals is to help show you there are ways to save money AND eat healthier! Buying frozen vegetables is one of my favourite ways to create easy side dishes for half the price! & NO frozen vegetables don’t need to be bland or soggy… this is my perfect method or creating the best air fryer roasted frozen veggies!! ▢ 4 cups frozen vegetables (ie. mixed, broccoli, cauliflower, green beans etc. about 600g) ▢ 2 tablespoon olive oil ▢ ½ teaspoon salt ▢ ½ teaspoon black pepper ▢ ½ teaspoon garlic powder ▢ ½ teaspoon onion powder ▢ 2 tablespoon shredded parmesan cheese optional Air fry at 390F for about 14 minutes shaking halfway! • • • • #easymeals #EasyRecipe #airfryer #frozenvegetables #budgetmeals #dietitian #healthyfood #vegetable #sidedish #glutenfree #mealprep

DETAILS HERE ⬇️✨ MEAL PREP WEEK 5 As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing everyday (&spending 6 hours prepping food) SO instead of meal prepping I take 1 hour after I get back from the store to do a combination of “ingredient prep” & “meal prep”: MAKE: • 1 x easy breakfast (banana bread oat cups etc.) - enough for 3 days so you don’t get bored • 1-2 x grab and go balanced snack: - No bake chickpea cookie dough bites • 1x protein you can easily add to lunches (make it versatile- something you could add to salads, bowls, wraps etc.) - Crispy buffalo tofu • 1x carbohydrate source to add to meals - Air fryer diced sweet potatoes • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down!) • 2-3 chopped fruits & veggies (wash and cut to have ready for easy snacks and additions to salads, stir fry etc.) * choose seasonal options if you can (ie. oranges, grapefruit and cauliflower) * chopped veggie(s) for snacks (as many veggies as you’d like just chop them up paired with a dip (like my Greek yogurt dill dip) for an easy snack) #EasyRecipe #mealideas #mealprepideas #dietitian #healthyprep #healthymealideas #mealprepping

BUFFALO CHICKEN WRAP ⬇️✨ I LOVE a good wrap for a quick and easy meal prep balanced lunch! I find wraps a great way to take a typical salad and make it a bit more filling by adding the fiber from the tortilla! For this weeks meal prep lunch I made a buffalo chicken Caesar wrap in 5 minutes using a few meal prep staples! - Romaine lettuce - Croutons - Black pepper - Parmesan cheese - Chicken nuggets (I used my easy ground chicken nugget recipe on my blog) - Buffalo sauce - Caesar dressing (I used my Greek yogurt based Caesar dressing recipe on my blog) + paired with - extra veggies & hummus - A mandarin orange - Chocolate covered pretzels for a sweet treat • • #mealprep #dietitian #lunchbox #lunchideas #EasyRecipe #easylunch #mealpreplunch

YOGURT GRANOLA CUPS!! The easiest lil meal prep option for a fun breakfast! All you need is: ▢ ¼ cup butter, natural peanut butter or coconut oil ▢ ¼ cup honey ▢ 1 teaspoon vanilla ▢ 1 banana mashed (about ½ cup) ▢ 1 cup oat flour ▢ 1 cup oats quick, minute, or rolled ▢ 1 teaspoon cinnamon ▢ ¼ teaspoon salt ▢ 2 tbsp milk if needed #EasyRecipe #mealprep #breakfastideas #mealprepbreakfast #granolacups #dietitian #healthybreakfast

MEAL PREP NACHO SALAD🌟⬇️ Who didn’t love the nacho lunchables as a kid??! They were probably one of my favourite lunches that I would gladly eat every day… however as an adult I’m looking for something that’s a bit more filling and nourishing for my lunches! So this meal prep friendly nacho salad is PERFECT!! All you need is: Topping box (can be made ahead of time and stored for up to 4 days) • ground turkey cooked in taco seasoning • shredded cheese • chips of choice • bean salsa (black beans, corn, cherry tomatoes, red peppers, lime juice, salt, black pepper) Base: - lettuce of choice Dressing: • my yogurt based salsa dressing!! (&don’t forget to pair with your favourite snacks!!) • • • • #easymeals #lunchbox #lunchideas #mealprep #dietitian #easylunch #lunchtime #healthylunchideas #nachosalad #saladideas

LEVELLED UP AVOCADO TOAST!! My dietitian tip for boosting the nutrition if your favourite snack: By adding just 1/2 cuo of white beans to a mix of 1/2 an avocado and some salt and pepper you get a total of 9g of protein and 15g of fiber!! Which is perfect for an easy snack! (+you can even add 1 tbsp hemp seeds for 3g MORE protein ) ##EasyRecipes #easysnacks #dietitian #healthysnack #avocadotoast #dietitiansnacks

DETAILS HERE ⬇️✨ MEAL PREP WEEK 6 As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing everyday (&spending 6 hours prepping food) SO instead of meal prepping I take 1 hour after I get back from the store to do a combination of “ingredient prep” & “meal prep” and this week I kept it SUPER simple!! MAKE: • 1 x easy breakfast (blueberry banana oatmeal cups.) - enough for 3 days so you don’t get bored • 1-2 x grab and go balanced snack: (no bake birthday cake protein balls) • 1x protein you can easily add to lunches (make it versatile- something you could add to salads, bowls, wraps etc.) (air fryer chicken fajitas) • 1x carbohydrate source to add to meals (quinoa) • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down!) • 2-3 chopped fruits & veggies (wash and cut to have ready for easy snacks and additions to salads, stir fry etc.) * choose seasonal options or take advantage of frozen if you can (ie. frozen berries, apples) * chopped veggie(s) for snacks (as many veggies as you’d like just chop them up paired with a dip (like my Greek yogurt dill dip) for an easy snack) • • • • #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

WE love a no bake (5-ingredient) treat!!! These chocolate peanut butter rice keispies are SO easy to make and the perfect grab and go sweet snack! All you need is: ▢ 1 cup + 2 tablespoon natural peanut butter ▢ ⅓ cup maple syrup ▢ 2 teaspoon vanilla extract ▢ ¼ teaspoon salt optional, if you are using unsalted peanut butter ▢ 3 cups rice krispies ▢ 1 cup semi sweet chocolate chips ▢ 1 tablespoon coconut oil #EasyRecipes #nobake #healthysnacks #peanutbutterbars #dietitiansnack #healthydessert

PROTEIN CHIA PUDDING ⬇️✨ I’m ALWAYS asked for new meal prep breakfast ideas that aren’t just oats and eggs and this is a gluten free option that can easily be customized to your desired tastes and it’s packed with protein & fiber!! If you don’t like the texture of chia pudding you can also blend it!! For the base all you need is: Base chia pudding: ▢ ½ cup milk ▢ 1 scoop protein powder of choice (2 tbsp) (I like @nuzest_usa ) ▢ 1 teaspoon honey ▢ ¼ cup plain Greek yogurt ▢ 2 tablespoon chia seeds Vanilla flavour: ▢ use vanilla protein powder as the powder of choice ▢ 1 teaspoon vanilla extract ▢ ½ teaspoon cinnamon I also have a chocolate base recipe you can find in the full recipe!! • • • #EasyRecipe #mealprep #chiapudding #protein #healthybreakfast #breakfastideas #mealprepbreakfast #dietitian #fiber #glutenfree

HOMEMADE YOGURT GRANOLA BARS ⬇️✨ These sre sych a staple to have on hand when i need an easy snack!! ▢ ½ cup honey ▢ ½ cup natural peanut butter ▢ 2 teaspoon vanilla extract ▢ 2 cups oats ▢ 1.5 cups puffed rice cereal ▢ ¼ cup unsweetened shredded coconut ▢ ¼ teaspoon salt ▢ ½ teaspoon cinnamon ▢ ¼ cup almonds chopped ▢ ¼ cup freeze dried strawberries crushed Yogurt coating: ▢ ¼ cup+ 2 tablespoon plain 2% Greek yogurt ▢ 2 tablespoon light cream cheese softened ▢ 1 tablespoon powdered sugar ▢ 1 tablespoon milk to thin Optional: ▢ ¼ cup melted white chocolate for drizzle #EasyRecipe #easysnack #snackbreak #snackideas #granolabars #healthysnacks #yogurtgranolabars

MY GO-TO SWEET SNACK! ⬇️✨ This heslthier edible cookie dough is my fave snack to have on hand when i have a sweet craving!! All you need is: ▢ ½ cup nut butter cashew, peanut or almond ▢ ⅓ cup maple syrup ▢ 1 can (540ml) chickpeas rinsed and drained ▢ ½ teaspoon salt ▢ 2 teaspoon vanilla ▢ 1 + ¼ cup oat flour ▢ 2 scoops protein powder (about ¼ cup) unflavoured or vanilla ▢ 1 tablespoon coconut oil melted Mix-Ins ▢ ⅓ cup dried, unsweetened coconut flakes ▢ ⅓ cup chocolate chips #EasyRecipe #healthyliving #healthyrecipes #ediblecookiedough #proteincookiedough #healthysnacks

DETAILS HERE ⬇️✨ MEAL PREP WEEK 7 As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing everyday (&spending 6 hours prepping food) SO instead of meal prepping I take 1 hour after I get back from the store to do a combination of “ingredient prep” & “meal prep” and this week I kept it SUPER simple!! MAKE: • 1 x easy breakfast (berry cheesecake overnight oats.) - enough for 3 days so you don’t get bored • 1-2 x grab and go balanced snack: (chopped veggies & yogurt dip + PB Rice Krispies) • 1x protein you can easily add to lunches (make it versatile- something you could add to salads, bowls, wraps etc.) (Greek tzatziki chicken salad) • 1x carbohydrate source to add to meals (quinoa) • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down!) * prep your produce! This week I just washed some berries with water and baking soda, dried them well and stored in an airtight container with a piece of paper • • • • #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping