COTTAGE CHEESE WRAPS ⬇️✨ I tried to figure out who the original creator is but honestly have NO idea who originally started this recipe because so many people have tried it SO if you know please let me know so I can give them credit 🤗 3 ingredients, 5 minutes, & 19g of protein!! These cottage cheese wraps are the easiest high-protein, gluten-free base for your next lunch!! Perfect for rolling up all your favourite fillings! All you need is: 1 cup cottage cheese 2 eggs 2 tablespoon ground flax seed Optional for flavor: ½ teaspoon italian spice blend ¼ teaspoon garlic powder ¼ teaspoon onion powder *bake at 350F for 25-35 minutes* - - - - #easylunch #easyrecipe #lunchbox #dietitian #lunchideas #mealprep

KALE EDAMAME DIP 💚✨ Looking for a quick, high protein, high fiber snack option? Then you HAVE to try this recipe! This dip is PACKED flavour, perfect for meal prep and goes with EVERYTHING! It's the perfect healthy snack!! All you need is: 1 cup edamame beans removed from shells and steamed 2 cups curly kale chopped (stems removed) 1 tablespoon diced jalapeno seeds removed 2 large cloves garlic pressed 1 lemon juiced 3 tablespoon of lemon juice 3 tablespoon olive oil 2 tablespoon tahini ½ teaspoon salt ¼ teaspoon black pepper ½ teaspoon ground cumin 1-2 tablespoon of water to blend - - - - #healthysnack #highprotein #mealprep #easysnack #healthylifestyle #snackinspo #highfiber #mealprep

30 MINUTE MEAL PREP ⬇️ 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 like to do a mix of “ingredient prep” & “meal prep” and this week I kept it SUPER simple with a few staples to get me through a busy week!! MAKE: • 1 x easy breakfast (COTTAGE CHEESE BREAKFAST MUFFINS) • 1 x grab and go balanced snack:(GREEK YOGURT DILL DIP) 1x versatile protein for lunches (5 INGREDIENT CHICKEN SALAD) • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down or store in a colander!) * prep your produce! This week I prepped some berries and veggies)! You can also find them all on nourishedbynic.com or in my bio!) • • • • #easyrecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

GREEK CHICKEN MARINADE WITH GREEK YOGURT 🍋🧄 Save this for your next meal prep and say goodbye to dry, boring chicken!! This foolproof recipe gives you juicy, flavour-packed chicken every time! It's perfect for salads, bowls, sandwiches or any quick weeknight dinner!! All you need is ⬇️ 1.5 lbs chicken thighs boneless, and skinless, about 8 chicken thighs ½ cup plain Greek yogurt any fat percentage Juice of ½ a lemon 3 tablespoon olive oil 1.5 teaspoon salt 3 cloves garlic pressed ½ teaspoon black pepper 1 teaspoon ground cumin 1 teaspoon paprika 1 teaspoon onion powder ¼ teaspoon red pepper flakes 2 tablespoon fresh parsley finely chopped *bake at 450F for 25-30 minutes then broil for 3 minutes* - - - - #easyrecipes #mealprep #mealplan #dietitian #healthylifestyle #groceryshopping #weeklymealideas

Dietitian day of eats 🫶🏻 * this is NOT meant for comparison as we are ALL different and have different needs but for inspiration! As a dietitian my goal is always to try to show you it's all about ADDING to your plate not subtracting! You never need to take away any of the foods you love it's all about easy additions to help ADD nutrients (whether that be fiber, fruits/ veggies, healthy fats or protein) to your plate where you can to create a more balanced plate & snacks! And nutrition doesn't mean it needs to be all salads & supplements!! I don't do these often but hopefully it's helpful! All recipes are posted in earlier videos (or can be searched on my site)! #easyrecipe #mealprep #healthyeating #dietitian

CRUNCHY DILL PICKLE CHICKEN SALAD WRAP 🥒✨ Calling all pickle lovers!! This is the perfect easy option to have prepped for the week!! It’s crunchy, flavourful, and is packed with 46 g of protein and 10 g of fiber for the ultimate satisfying lunch!! All you need is ⬇️ 1 lbs cooked chicken breast or rotisserie chicken 1 avocado mashed 4 tablespoon plain Greek yogurt 1 tablespoon mayonnaise ¼ cup fresh dill finely chopped 2 teaspoon pickle juice 3 dill pickles diced 2 shallots finely diced 1 teaspoon dijon mustard ½ teaspoon salt ¼ teaspoon black pepper ½ teaspoon garlic powder Juice of ½ a lemon about 2 tsp 1.5 cups coleslaw mix 1 head of butter lettuce leaves 4 10 inch tortilla wraps of choice 1 cups corn flakes - - - - #easylunch #easyrecipe #lunchbox #dietitian #lunchideas #mealprep

CREAMY RANCH PROTEIN PASTA SALAD 🥗✨ I’ve decided it’s officially pasta salad season, and this one is a MUST-make!! Packed with crunchy veggies, 33g of protein, 9g of fiber and a creamy ranch dressing, it’s the perfect meal prep lunch option that’ll keep you full and satisfied all afternoon long!! All you need is ⬇️ For the salad: 8 oz chickpea pasta 1 cup raw broccoli chopped 1 cup red bell pepper diced ½ cup cucumber diced ¼ cup nutritional yeast or parmesan cheese 1.5 cups coleslaw mix For the chicken: 2 chicken breasts 425g 1 tablespoon olive oil ¼ teaspoon garlic powder ¼ teaspoon paprika ¼ teaspoon salt ¼ teaspoon black pepper *bake at 450F for 18-22 minutes* For the dressing: ¾ cup plain Greek yogurt 3 tablespoon mayonnaise optional see note above 1 tablespoon dijon mustard 2 tablespoon lemon juice 2 tablespoon fresh dill 4 tablespoon water 1 teaspoon garlic powder 1 teaspoon onion powder ½ teaspoon salt - - - - #easylunch #easyrecipe #lunchbox #dietitian #lunchideas #mealprep #highprotein

DENSE BEAN SALAD WITH SUN-DRIED TOMATOES 🫘✨ A meal prep salad that actually gets better with time?? Sign me up!! This fiber-packed, protein-rich bean salad is hearty, flavourful, and perfect for easy lunches all week long!! All you need is ⬇️ 1 540 mL can chickpeas rinsed and drained 1 540 mL can white navy beans rinsed and drained 2 shallots diced 1 cup mini bocconcini sliced in half 2 cups cherry tomatoes halved 2 red bell peppers diced 2 cups flat leaf parsley chopped ¼ cup canned artichokes chopped ¼ cup sundried tomatoes thinly sliced ¼ cup sliced Kalamata olives ¼ cup hemp seeds 200 g nitrate free turkey breast chopped (optional) Dressing: ⅓ cup olive oil ¼ cup apple cider vinegar 2 tablespoon dijon mustard 1 teaspoon salt ½ teaspoon black pepper ½ teaspoon garlic powder 2 teaspoon oregano 1 teaspoon honey optional for sweetness - - - - #easylunch #easyrecipe #lunchbox #dietitian #lunchideas #mealprep #densebeansalad

5 HIGH-PROTEIN BREAKFASTS FROM A DIETITIAN 🍳✨ ALLL recipes are posted or can be found in my bio!! This is your sign to stop skipping breakfast!! As a dietitian, I always start my day with a high-protein breakfast because it keeps me full, balances blood sugar, and helps avoid that mid-morning energy crash!! SO if you’re looking for some new breakfast inspo, I’ve rounded up some of my favourite go-to meal prep options for both team sweet and savoury!! WHAT’S ON THE MENU: 1. Protein pancakes 2. Spinach and feta egg white wraps 3. Breakfast protein biscuits 4. Cookie dough overnight oats 5. Savoury breakfast muffins 🌟For substitutions and variations: you can find common swaps above the detailed recipe in the printable version!! ⚠️ I do not authorize any of accounts to repost my content without permission from me! - - - - #mealprep #easyrecipes #healthylifestyle #breakfastinspo #healthybreakfast #highprotein

BLUEBERRY COTTAGE CHEESE MUFFINS 🫐✨ Soft, moist, protein-packed, and perfect for meal prep!! These muffins make an easy grab-and-go breakfast or snack that only takes 15 minutes to come together!! All you need is ⬇️ ¼ cup milk 1 cup cottage cheese 2 eggs 2 tablespoon olive oil ½ cup honey 1 teaspoon vanilla extract 1.5 cups all purpose flour 1 teaspoon cinnamon ½ teaspoon salt 2 teaspoon baking powder 2 cups blueberries tossed in flour *bake at 375F for 20 mins* - - - - #mealprep #easyrecipes #healthylifestyle #breakfastinspo #healthybreakfast

CARROT CAKE BAKED OATMEAL 🥕🎂✨ A meal-prep breakfast option that tastes like cake?? Sign me up!! This recipe is nutrient packed with whole grains, warm spices, and a high-protein frosting AND it all comes together in just one dish!! All you need is ⬇️ 1 cup unsweetened applesauce 2 eggs 2.5 tablespoon honey 1 cup milk 1.5 teaspoon vanilla extract 2 cups oats quick, minute or rolled will all work ½ cup unflavoured collagen powder 2 teaspoon baking powder 2.5 teaspoon cinnamon ¼ teaspoon salt 1.5 teaspoon ground ginger 1 teaspoon nutmeg (optional) ⅛ teaspoon all spice (optional) ¾ cup shredded carrots about 1 large carrot Optional: ½ cup raisins ½ cup walnuts chopped ½ cup unsweetened shredded coconut *bake at 350F for 25-30 minutes* Yogurt frosting: ½ cup plain Greek yogurt 3 tablespoon cream cheese softened 2 tablespoon honey ½ teaspoon vanilla extract - - - - #mealprep #easyrecipes #healthylifestyle #breakfastinspo #healthybreakfast #highprotein #dietitian

SWEET POTATO BROWNIES ⬇️✨ Rich, fudgy, and loaded with melty chocolate... what's not to love??? This recipe took me 3 years to perfect and TRUST ME it was worth the wait!! Every bite has the perfect balance of crispy edges, a gooey center, and just the right amount of sweetness!! All you need is: Wet Ingredients: 1 cup sweet potato cooked and mashed (about 1 medium sweet potato) 2 teaspoon vanilla extract ½ cup pure maple syrup 1 + ½ tablespoon coconut oil melted ¼ cup peanut butter 1 egg Dry Ingredients: ⅓ cup cocoa powder 1 tsp baking powder ½ teaspoon salt ⅔ cup oat flour (ensure certified gluten free if gf)! Optional (but highly recommended) ½ cup dark chocolate chips (ensure dark for dairy free)!! - - - - #mealprep #easysnack #healthylifestyle #snackidea #easymeals

5-INGREDIENT MEALS: EPISODE 4 ⬇️✨ Looking for some Meatless Monday inspo? Then you HAVE to try this CHICKPEA AND SPINACH CURRY!! It's the ultimate easy and budget-friendly meal that's made with pantry staples, packed with protein, and ready in one pot!! it’s a go-to for busy weeknights!! All you need is: 1 tablespoon olive oil 1 yellow onion diced 4 tablespoon red curry paste 2x 540ml can chickpeas rinsed and drained 1 cup coconut milk full fat is best ½ cup water or vegetable broth 4 cups Spinach 2 cups cooked basmati rice for serving Cilantro for serving - - - - #easymeals #healthydinner #highprotein #weeknightdinner #proteinpacked #easyrecipeideas

5-INGREDIENT MEALS: EPISODE 3 ⬇️✨ This ONE PAN CHICKEN THIGHS AND PESTO RICE is the easiest cozy dinner!! With just 5 ingredients and 40 minutes, you get a high-protein, flavour-packed meal that's perfect for busy weeknights!!! All you need is: 1 lb chicken thighs boneless, skinless 1 tablespoon Italian spice blend Salt and black pepper to taste 1 tablespoon olive oil 2 cups chicken bone broth or chicken broth 1 cup uncooked basmati rice ½ cup pesto 3 cups kale chopped (can be replaced with spinach or asparagus) Red pepper flakes to taste Juice of ½ a lemon ⅓ cup Parmesan cheese - - - - #healthydinnerideas #highproteinmeals #easyweeknight #dietitian #healthylifestyle #easyrecipes