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

This weekend, I was feeling really inspired to make my own homemade hummus. But, since I’m halfway through following my Stronger Ever After training & nutrition program, I was looking for simple alternative recipes that would work with my low carb days as a simple & meal-preppable snack. It seemed like such a long list of requirements, but luckily, one of my favourite wellness bloggers, Lisa Bryan of Downshiftology, had literally JUST CREATED the answer to my prayers. And let

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!)

Ah, banana bread… It’s the ultimate comfort food: it’s sweet, warm, and oh-so-comforting. Especially this banana bread. It’s sweet enough just the way it is - without any processed sugar added - because everything used to sweeten this recipe comes from natural ingredients, like maple syrup! That way, not only does it taste delicious, but it’s also filled with lots of good-for-you ingredients that will make you feel amazing from the inside out. Try this recipe out as a sweet b

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

I’ll be honest - this salad was sort-of a happy accident. Originally, I was trying to go for a more Mediterranean Greek-inspired salad. However, after I had finished baking my Garlic Lemon & Herb Chicken Souvlaki, I realized I was out of cucumber... and red onion… and feta. (Okay, I wasn't prepared at all!) All I really had in the fridge was some brown rice, diced cherry tomatoes and an avocado. So, instead of panicking, I decided to throw it all in and call it a day. (Or, a

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

Mmm... who doesn't love a banana split? While this isn't your traditional banana split (let's call them "banana boats" instead), this simple recipe is such a yummy midday or pre-workout snack to help really fuel your body right. Plus, the variety of toppings you could add are practically endless!! NOTE: I always love to wash this down with some cold, blended cashew milk & chocolate protein powder for the PERFECT balance of protein, carbs & fats. See details below! details: →

Okay, so I'll be honest here - I absolutely love to sleep in. And luckily (on most days), I can. However, if I have a meeting or another responsibility to get done in the morning and can't find a way to take my breakfast with me, I'm either guaranteed to be late... or my breakfast isn't going to get eaten. Now, I'm NOT a fan of wasting breakfast... but I AM a huge fan of breakfast sandwiches. And since I'm not about to sacrifice my nutrition for convenience, lately these bad

These mammoths are not your average little couscous grains. I don’t know about you, but I’m a huge fan of Mediterranean food. But, I’ll be honest - before this, I’d never had couscous of this size. If you’ve ever had traditional couscous before, it was most likely in the form of a much smaller, circular and fluffy grain with some raisins or other mediterranean flavours mixed into it. However, these guys are about the size of a pearl and are known as “Israeli couscous”. They’v

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 #MealPrepMonday! This is just a reminder that it's officially a new week - which means that it's the perfect opportunity to set some new goals, make some waves & get shit done. You've been asking to see another one of my weekly meal preps, so I'm just gonna leave this right here for you all... complete with full details & cooking instructions for all prepped items! (All it takes is 2-3 hours of work for an entire WEEK of lunches, dinners & snacks). WEEKLY MEAL PREP: (Or

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

Take a look at the MASSIVE 1-week meal prep I prepared on Tuesday!! Last week, I noticed that I ran out of a LOT of food very quickly and was too busy to do a second prep mid-week. That's why this week, I made sure I had MORE than enough food to work with! (Including lots of leafy greens, fruits & veggies that needed NO prep-work at all.) I ultimately wanted to make sure everything was prepped and ready to go this time around. This prep took me about 3 HOURS total to wash, cu

Hey there fit babes!! (Keep reading for FREE goodies!) One of the biggest struggles I’ve heard from you all when it comes to getting your nutrition in check is whether or not to track calories and macronutrients. There are some of us that absolutely LOVE it - because it gives us a sense of control. TRACKING EVERYTHING allows us know exactly what we’re putting into our bodies, making it easy to feel like we’ve got it allllll figured out. On the other hand, there are many of us

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

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

Ah... salad bowls. I'll be honest, as soon as the weather starts getting warmer, I start eating salads the size of my face. But seriously - the more colour & volume I can get in per meal, the better! Around this time, I also love getting creative with homemade salad dressings. This one is my homemade Chipotle Greek Yogurt dressing - it's actually higher in protein than pretty much any other nutrient, and filled with only real, healthy & natural ingredients. (Soooo much better

Anyone else have a hard time getting their protein in at breakfast? Whether you’re not a fan of eating egg whites every morning or just can’t do protein shakes - this yogurt bowl is for you. Personally, I think it’s SO important to have at least 25-30g of protein for your first meal of the day. Protein takes longer for your body to break down, keeping you fuller & more satisfied for longer - as well as lowering your glucose and insulin levels. Studies also show that people wh