A bright, fresh asparagus salad made with blanched asparagus, lemon, dill, olive oil, and quick-pickled onion. It’s crisp, tangy, and full of flavour making it perfect as a side dish for lunch, dinner, or spring/summer meal prep. The quick-pickled onion gives this salad that restaurant-style finish, while chopped pistachios add crunch, healthy fats, and a small protein boost. You can also add hemp hearts for an extra protein boost. Ingredients Serves 4 For the Salad 1 large b

A simple, protein-forward chicken burger recipe that stays tender, flavourful, and satisfying. These are great for burger night, meal prep, lettuce wraps, bowls, or chopped over a salad for an easy lunch. The trick is adding moisture and flavour before the patties cook — softened onion, garlic, breadcrumbs, and a little mayo help prevent dry chicken burgers. Ingredients Makes 6 burgers 1 lb ground chicken ¾ cup sourdough breadcrumbs or gluten-free breadcrumbs ¼ cup milk of ch

A high-protein, balanced breakfast designed to support muscle, metabolism, blood sugar stability, and steady energy throughout the morning. This is one of the most reliable breakfasts you can build because it is simple, flexible, and easy to adjust based on hunger, goals, and what your body needs that day. Ingredients Makes 1 serving Base Plate 2 whole eggs ½ cup egg whites ½–1 cup fruit, such as berries, apple, citrus, or seasonal fruit Sea salt, to taste Black pepper, to ta

A high-protein, low-carb pizza made with a simple fresh ground chicken crust. Crisp, satisfying, and easy to customize. This version is perfect for sharing, prepping ahead, or using when you want something familiar that still supports protein goals. Ingredients Makes 1 large pizza / about 3–4 servings Crust 1 lb fresh ground chicken 2 eggs ½ cup shredded mozzarella or parmesan 1 tsp garlic powder 1 tsp dried oregano or Italian seasoning ½ tsp sea salt ¼ tsp black pepper Optio

A simple, protein-forward veggie hash made with tender cooked steak, sautéed onions, peppers, and wilted spinach. Great for meal prep, savoury breakfasts, quick lunches, or high-protein snacks throughout the week. Ingredients (makes 2 servings) 8–10 oz cooked steak, cubed Filet mignon, striploin, sirloin, flank steak, or leftover steak all work well. ½ small onion, finely diced ½–1 bell pepper, finely diced 1–2 cups baby spinach, roughly chopped 2 tsp olive oil or avocado oil

This is a plant-protein boosted salad that brings together fibre, colour, crunch, and satisfaction. It is a great option for a lighter lunch that still gives your body structure and support. The protein boost comes from the combination of hemp hearts, pumpkin seeds, sunflower seeds, tahini, and artichoke hearts. Ingredients Makes 1 serving 1–1½ cups romaine, butter lettuce, or mixed greens ½ cup roasted sweet potato ½ cup roasted carrots or zucchini ¼ cup cucumber ¼ cup tomat

Tahini is ground sesame, and it is a beautiful tool to make meals more satisfying. It adds creaminess, flavour, healthy fats, and about 3g of protein per tablespoon. Herbs also elevate everything. They add freshness, flavour, nutrients, and phytonutrients that help food feel more vibrant and supportive. Option 1: Lemon Herb Tahini Ingredients (Makes 1 serving) 1 tbsp tahini 2 tsp fresh lemon juice 1–2 tbsp warm water, to thin Pinch of salt Chopped dill, parsley, or basil Opti

A simple, bright, fibre-rich side dish made with artichoke hearts, lemon, herbs, olive oil, and hemp hearts. This is an easy way to add more fibre, flavour, and texture to lunch or dinner without making the meal feel complicated. It works beautifully as a warm side dish, a salad add-on, or part of a protein-forward bowl. Ingredients Serves 1 ½ cup artichoke hearts Use frozen artichoke hearts, thawed, or canned artichoke hearts packed in water 1 tsp extra virgin olive oil 2 ts

A cozy, protein-forward oatmeal bowl for mornings when you want something warm, simple, and satisfying. This gives you the structure of overnight oats: oats, protein, berries, and fibre... but in a warm, creamy version. Ingredients Serves 1 ¼ cup rolled oats, Glyphosate free, GF ½ cup milk, or nut milk of choice ¼ cup plain Greek yogurt (or more depending on taste preference) ¼–½ cup blueberries, fresh or frozen Cinnamon, to taste 1 tbsp hemp hearts, if tolerated Optional: sm

There’s nothing like a good Taco Tuesday. Here’s a flavourful, protein-forward taco meat recipe that works beautifully in bowls, lettuce wraps, tacos, or over roasted sweet potatoes. Simple ingredients, bold flavour, and easy to make to your liking. INGREDIENTS (Makes ~4 servings) 1 lb lean ground beef 1 tbsp olive oil 1 tsp sea salt 1 tsp cumin 1 tsp smoked paprika ½ tsp oregano ½ tsp mild chili powder (optional) ¼ tsp garlic powder (optional) Juice of ½ lime 2–4 tbsp water

A simple, deeply comforting roast chicken recipe made with crispy skin, tender vegetables, and rich pan juices. This version turns a classic roast chicken into a complete, nourishing meal using potatoes, carrots, olive oil, garlic, and herbs. Perfect for slow Sundays, family dinners, or intentional meal prep with leftovers for the week. It comes together pretty fast, just needs some TLC while it roasts. So worth it! INGREDIENTS (Serves ~5) Chicken 1 whole chicken (about 4 lbs

A balanced, satisfying burger meal using delicious roasted sweet potato slices instead of traditional buns. Protein-forward, fibre-rich, and packed with flavour, this is one of those meals that feels indulgent while still supporting your goals. INGREDIENTS (Serves 6) Sweet Potato “Buns” 2-3 large sweet potatoes 1–2 tbsp extra virgin olive oil Salt & pepper, to taste Burger Patties 2 lbs lean ground beef Steak spice, to taste Toppings Ketchup Mustard Banana peppers Any favouri

A simple, protein-forward pancake made with whole ingredients and blended in minutes. Naturally sweet from fruit with a touch of maple syrup, rich in fibre, and designed to support energy, satiety, and an easy morning routine. INGREDIENTS (Serves ~3) 1 cup egg whites 1 cup strawberries or blueberries or 1 banana 1 cup gluten-free oats, glyphosate-free (sprouted when possible) 1 tablespoon maple syrup (optional for taste) 1 teaspoon baking powder Pinch of salt INSTRUCTIONS Ad

A simple, nourishing dish inspired by the inside of a traditional spanakopita. Made with spinach, onions, fresh dill, and olive oil. No pastry, no cheese (unless you want to), just real ingredients that come together beautifully. This is one of those recipes that feels versatile, comforting, flavourful, and easy to come back to again and again. Ingredients (Serves 5–6) 4 cups diced onions 6 cups frozen chopped spinach ½–1 bunch fresh dill, chopped 3-4 tablespoons EVOO Salt an

A hearty, fiber-rich cookie made with whole oats, almond, and apple sacue, perfect any time of day, guilt-free. Why I Love This Recipe These cookies strike the perfect balance between comfort and function. They're nourishing enough for breakfast or a snack (along with some protein), yet satisfying like dessert. Made with apple sauce, oats, almond flour, and coconut oil, they’re naturally sweetened and rich in fibre, healthy fats, and minerals. They’re also hormone-friendly an