Happy Valentines Day, fit fam! Last week, you guys asked me to share my favourite, drool-worthy Mixed Berry Protein Pancake recipes with you. So, I figured that a day as sweet as Valentine’s Day deserved an even sweeter breakfast companion. HOWEVER, I will warn you… whether you’re celebrating today with your one true love or not, I can pretty much guarantee that you’ll have a better time with these Mixed Berry Protein Pancakes. (So, cancel your plans immediately - because the

Who else has a hard time getting their protein in at breakfast? This morning, I wasn't really feeling like having eggs or a protein shake to get in my protein allotment, so I whipped up this high protein yogurt bowl for breakfast instead. Truthfully, it’s SO important to give your body enough protein throughout the day. Protein takes longer for your body to break down, keeping you fuller & more satisfied for a longer period of time. Studies also show that those who eat a regu

If you haven’t tried stovetop oats, this is totally a game changer. I used to ALWAYS make my oats using hot water and just waiting for it to cook. It wasn’t until I started adding egg whites (to amp up the protein) that I started using the stove to ensure the eggs were cooked thoroughly - and boy, am I glad I did. The oatmeal comes out so fluffy, creamy and delicious when combined with the egg whites ad slow-cooked on a stove. (Plus, you seriously don’t even taste the eggs!)

Eggs are SO underrated - don’t you think? With so many inventive ways to prepare eggs, you can never really go wrong. Especially ones you bake in the oven with creamy goat cheese, spinach, fresh cherry tomatoes & savoury caramelized onions. Mmm.... This Spinach & Goat Cheese Frittata is such a simple recipe that you can whip up in a flash. It’s high in protein, low in carbs and is so flavourful you’ll be shocked at how low in calories each serving is. You might even opt for t

Who doesn’t love tacos? They’re fun to eat, easy to make and never boring! Speaking of boring… I think I’ve gotta come clean. I’ve been eating relatively the same thing every morning for about a month now: two slices of whole grain toast - one with avocado, the other with smoked salmon and cream cheese - and a cup of scrambled egg whites. Luckily, it’s absolutely delicious, has the perfect balance of protein, carbohydrates & fats and never ceases to satisfy. However, this mor

Last weekend was the Santa Claus Parade here in Toronto, which means that from now until December 25th, every radio station, every advertisement and every store in the entire city has permanently switched on their Christmas spirit. The world gets a little more festive. There’s lots of Mariah Carey & Michael Bublé in the air. And all I want to do is eat my weight in baked goods until it’s Spring again. Don’t get me wrong, I love the holidays. But, in November!? I mean, I’m sti

Ah, goat cheese… Who else agrees that goat cheese makes everything taste better!? I don’t know if it’s the texture, or that sweet acidity it has to it, but adding goat cheese to something so simple as chicken breast takes this pretty simple-tasting prep into something so spectacular, without needing to add any complicated sauces or seasonings. Trust me, you’ll be stuffing goat cheese in every meal after you’ve tried this. Recipe available below! INGREDIENTS: 2 large chicken b

Earlier this week, I decided to experiment with my existing Protein Pancake recipe to see if there was an even easier way to make them. (Currently, you have to whip the egg whites before incorporating the rest of the ingredients in order to create that classic, thick & fluffy texture of traditional pancakes.) But sometimes, it’s just not as easy to whip together when you’re running around doing a million other things. And that morning, I wanted easy. I’m talking, “throw-every

Happy Wednesday, fit babes! Looking for some mid-week meal prep inspo? To break up alllllll of my delicious breakfast posts over the past few weeks, here's one of my FAVE low-carb macro bowl recipes that can easily be worked into your meal prep. I N G R E D I E N T S: 1-2 cups greens (I chose arugula) 1/2 cup sautéed peppers & onions 4.5oz baked chicken breast (seasoned with chili, paprika, garlic powder, salt & pepper) 1/2 cup fresh homemade salsa (sliced tomatoes, onions &

As much as I hate to admit that the summer is officially over, one of the things I'm most looking forward to about the Fall is all of the warm, delicious & spicy fall FLAVOURS. From cinnamon to apple pie to pumpkin spice - I just want it all. Speaking of pumpkin spice... I am such a sucker for anything pumpkin-flavoured! Whenever Thanksgiving weekend rolls around, I treat pumpkin spice like they do in those Frank’s Red hot sauce commercials (you know the ones!) - and I just p

The protein pancakes are BACK! I honestly can’t think of a better way to start my Sunday than by pouring myself a hot cup of coffee, cranking up the tunes & making myself some absolutely delicious Cinnamon Swirl Protein Pancakes. Since it’s been such a crazy week, I find that starting my morning with my FAVE breakfast is one of the best ways to set myself up for a positive & productive day. (Plus, that PB & banana combo is just absolutely DIVINE!) I N G R E D I E N T S: 3/4 c

You already know how obsessed I am with turning delicious breakfast foods into delicious AND healthy breakfast foods - so here we are again with another chia pudding recipe for y'all. Although chia pudding is typically filled with tons of healthy fats (thanks to the Omega 3's found in chia seeds) which are excellent for long-duration energy storage & promote heart and brain health, there isn't quite enough protein in there to help preserve muscle mass, promote muscle growth o

Mmm... this is the ULTIMATE summer dinner idea! It has the perfect balance of protein, complex carbs and healthy fats. Plus, it’s just super delicious! The best part? You don’t even need to cook the Turkey Burgers on a barbecue for them to taste like summertime. Just throw them on a grooved cast-iron skillet to get that same “barbecued” look, or cook them on a regular non-stick skillet. Nothing is off limits here! Enjoy with a nice, fresh homemade mojito, because it’s all abo

You guys are gonna LOVE this chili recipe! I've been making this for years now and it just gets better & better every time I make it. My Homemade Turkey Chili recipe is the perfect make-ahead healthy meal that you can take with you absolutely ANYWHERE. It’s hearty, high-protein and filled with lots of good-for-you nutrients to keep you full, nourished and satisfied all day long. What's even better? This chili recipe is SUPER easy and can be prepared in a crock pot. That way,

Today's COLOURFUL breakfast is definitely a new favourite - a warm egg white omelette on ancient spelt toast topped with a sweet & spicy slaw, sliced cherry tomatoes, fresh parsley & lime juice. Sooo fresh, healthy and delicious! Personally, I LOVE adding as many colours to my meals as possible - not only for the health/nutrient benefits, but also because it just looks so damn good! (Perhaps the expression is true - it IS better to eat with your eyes!) I N G R E D I E N T S:

Mmm… the banana-nut combination will ALWAYS be one of my favourites. Whether it’s in muffins, cakes, cookies or pancakes, you can’t go wrong with this killer combo. These Banana Nut Protein Pancakes are a simple, easy and healthy alternative to my classic high-protein pancake recipe. There’s even less fuss (because you don’t even have to whip the egg whites) and - if you’re a big fan of bananas like me - it’s honestly even more delicious! TIP: Try prepping these pancakes in b

Happy #MealprepMonday! You guys voted to see a full description of my 4-day meal prep last week, so here it is! I've also written cooking instructions for each of them, including what seasonings/spices I used to flavour everything, too. This prep took me about 3 hours to wash, cut, prepare and cook everything, which is great to do on a Sunday afternoon before you start your week, or you can even squeeze it in on Monday night (like I do) after dinnertime. (List is ordered from

Honestly, smoked salmon is so underrated! It’s a great source of protein, has a lot of healthy fats & Omega-3’s and is just incredibly versatile. It’s great on sandwiches, in salads, or even for breakfast. You guys may not know this, but whenever I’m planning on going out for brunch, the first menu item I ALWAYS look for is Smoked Salmon Eggs Benedict with home fries. I don’t know what it is, but it’s just so damn delicious. That melt-in-your-mouth texture of the smoked salmo

This may look like just another breakfast post, but this gorgeous, high-protein oat bowl is actually my POST-WORKOUT meal. Yes, eating carbs after a workout is actually GOOD for you! Here's why... While you're out there smashing a killer leg workout, your muscles are using up all of your glycogen stores as its primary source of fuel. This results in your muscles being (partially) depleted of glycogen. (To simplify things a little... glycogen = glucose = sugar = carbs.) After

A few weeks ago, I decided to experiment with various styles of Chicken Noodle Soup recipes to try to fight off a virus that was still lingering. (We ALL know that chicken noodle soup is the ULTIMATE comfort food when you’re feeling sick!) Not only were they ALL delicious, but my efforts to nourish myself back to health was surprisingly very effective. Since you guys already loved my Vietnamese Chicken Noodle Soup recipe, I thought I’d throw this recipe into the mix for you t