Nicole Addison, RD, MHSc

#ad #AD The EASIEST weeknight meal! As a dietitian I really try to keep meals as simple as possible. Blending roasted veggies into a pasta sauce is one of my favourite ways to do this! Whenever I make this recipe I always make sure to use key ingredients like milk for an easy way to add additional nutrients. Just one cup of milk (250mL) contains 15 essential nutrients including 9 grams of protein so it’s definitely a staple ingredient to ANY pasta sauce! Let me know if you try this one!! Roasted Vegetable Pasta Sauce with local milk 4 tomatoes 1 red bell pepper 1 yellow onion 1 head garlic Olive oil 1 cup Ontario milk ½ cup parmesan cheese ½ tsp salt ½ tsp black pepper 1 teaspoon dried oregano 1.Roast vegetables at 400F for 40 minutes. 2. Once the vegetables are soft add them to a blender with Ontario milk, parmesan cheese, and spices. Blend until smooth. 3. Pour over your favourite pasta for an easy nourishing meal! #easymeal #dietitian #weeknight meal #ontariodairy #dairyfarmersofontario @Ontario Dairy

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

Why do dietitians love lunchables? They are such an easy, healthy, and FUN way to pack in a balanced and nutritious meal into your day! Lunch is such an important meal to keep us energized throughout the day and avoid the 3pm slump and my formula guarantees a delicious and healthy lunch every time!! All ya need is: protein + fibre-rich carbohydrate + fruit and veggies + snack/sweet treat SO here's some of my all time favourite proteins to have in the rotation!! 1. spicy tuna salad 2. easy 5 ingredient chicken salad 3. turkey feta meatballs 4. creamy ranch chicken salad 5. muffin tin pizza cups - - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

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

As a dietitian I LOVE lunches like this because they can be so nutrient dense but SO easy to prepare ✨ If you want a healthy meal prep lunch but don’t want to cook, you HAVE to try adult lunchables!! They’re the easiest no fuss option to throw together and customizable to whatever you have on hand, making them perfect for busy days!! My GO-TO formula for building the perfect lunchable every time is: Protein + Fibre-rich Carb + Fruits/Veggies + Snack or Sweet Treat For this lunchable all ya need is: - cottage cheese ranch (3/4 cup for more of a meal sized portion) recipe is a few posts back! - Veggies - Whole wheat crackers - Cheese - Apple - Peanut butter - Chocolate - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

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

5-INGREDIENT MEALS: EPISODE 2 ⬇️✨ As a dietitian, I love keeping meals simple, budget-friendly, and packed with nutrition!! SO next up in this series is my TERIYAKI SALMON BOWLS!! These are so delicious and packed with protein, healthy fats, and fiber, making it the perfect weeknight dinner option!! All ya need is: 1 lb salmon filets sliced into 2 inch cubes ¾ cup teriyaki sauce or homemade see full blog post!! 1 cup rice uncooked 5 persian cucumbers sliced 2 avocados diced 2 cups edamame beans 1 bunch green onions sliced (optional) 2 tablespoon sesame seeds (optional) Sriracha mayonnaise (optional): ⅓ cup plain Greek yogurt 1.5 tablespoon mayonnaise 1 tablespoon sriracha sauce 1 tablespoon honey Air fry salmon at 400F for 5-7 mins flipping halfway - - - - #easymeals #healthydinner #highprotein #weeknightdinner #proteinpacked #easyrecipeideas

MARRY ME CHICKEN PASTA 💍✨ This lightened up version of marry me chicken is creamy, flavourful, and ready in 30 minutes!! It's a one pan wonder that's packed with extra protein and veggies, making it perfect for date night or any night!!! All ya need is ⬇️ 2 tablespoon olive oil divided 1 lb lean ground chicken ½ teaspoon salt ½ teaspoon black pepper 4 cloves garlic pressed ½ yellow onion diced (about 1 cup) ½ cup chopped sundried tomatoes 1 tablespoon Italian seasoning 1 teaspoon red pepper flakes ½ teaspoon paprika 3 large handfuls fresh spinach 2.5 cups low sodium chicken broth 10 oz small pasta small pasta shells (about 1 + ¼ cup dry pasta) ½ cup Parmesan cheese grated ½ cup 5% plain Greek yogurt Fresh basil for topping - - - - #easymeals #healthydinner #highprotein #weeknightdinner #proteinpacked #easyrecipeideas

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

SOUTHWEST CHICKEN SALAD ⬇️✨ I've got a new addition to my chicken salad roster and it is a WINNER! It uses tons of veggies, fresh cilantro, cheddar cheese, and is topped off with a delicious dressing, making it the most satisfying and nutrient dense lunch option!! All ya need is: 1 lb cooked chicken breast cubed 1 cup black beans rinsed and drained 1 cup corn ½ cup tomatoes diced ½ cup red onion diced ½ cup cheddar cheese shredded ¼ cup cilantro chopped ⅓ cup plain Greek yogurt 2 tablespoon low sugar BBQ sauce ½ teaspoon salt ½ teaspoon black pepper ½ teaspoon ground cumin ½ teaspoon paprika ½ teaspoon chili powder ½ lime juiced (optional) For topping: Avocado diced Crushed tortillas - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

CHICKPEA TUNA SALAD ⬇️✨ If you're after a no-fuss lunch packed with 22g of protein and 9g of fiber, then you HAVE to try this easy option!! It comes together so quickly, is meal prep-friendly, and perfect for pescatarians or anyone on a gluten-free diet!! All you need is: 1 x 540 mL can chickpeas rinsed and drained 1 x 170g can albacore tuna ¼ cup plain Greek yogurt 2 tablespoon mayonnaise 2 tablespoon olive oil Juice of ½ a lemon 2 teaspoon sriracha (optional for spice) 1 teaspoon dijon mustard ¼ cup fresh dill 1 cup celery (about 2 stalks) ¼ cup hemp seeds (optional) ½ cup red onion ½ teaspoon salt ¼ teaspoon black pepper - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

EASY meal prep recipes ⬇️ 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 (MEAL PREP BREAKFAST SANDWICHES) • 1 x grab and go balanced snack:(savoury- HERB & GARLIC DIP) (sweet- BIRTHDAY CAKE PROTEIN BALLS) •1x versatile protein (OVEN BAKED THIN SLOCED CHICKEN) • 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 made a little veggie tray for easy access • • • • #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

5-INGREDIENT MEALS: EPISODE 1 ⬇️✨ As a dietitian, I'm always looking for SIMPLE meals that don't break the bank but still pack flavour and nutrition!! If you're on the same page then you HAVE to try my GROUND TURKEY SWEET POTATO SKILLET!! As a bonus it also comes together in only 30 minutes, making it the perfect easy and budget-friendly meal idea!! All you need is: 1 tablespoon olive oil divided 1 lb lean ground turkey 1 yellow onion diced 1 large sweet potato diced small Salt and black pepper to taste 1 package of low sodium taco seasoning or see below for homemade * ensure the seaosning is gluten free if you are gluten free 1.5 cups cheddar cheese shredded Optional for serving: Romaine lettuce finely chopped Greek yogurt Salsa Guacamole or mashed avocado - - - - #easymeals #healthydinner #highprotein #weeknightdinner #proteinpacked #easyrecipeideas

FLOURLESS PROTEIN BANANA MUFFINS 🍌✨ Obsessed with banana bread? Me too!! These muffins are the perfect lower sugar option that are packed with a protein boost!! They come together in only 30 minutes and are the perfect grab and go breakfast or snack!! All you need is: 1 cup plain Greek yogurt any fat percentage will work 2 spotty bananas 2 eggs 1 teaspoon vanilla extract ¼ cup maple syrup 1.5 cups rolled oats ½ cup vanilla protein powder or unflavoured 1.5 teaspoon baking powder ½ teaspoon baking soda Pinch of salt ¼ cup chocolate chips optional *bake at 400 F for 15-20 minutes* - - - - #mealprep #EasyRecipes #healthylifestyle #breakfastinspo #healthybreakfast #highproteinbreakfast