Free Meal Plans & Recipes 

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Healthy Meal Prep Ideas

Tired of Chicken, Rice, and Broccoli?

Get inspired and level up your meal prep game with these exciting meal prep ideas.

Options for vegans, vegetarians, keto, and gluten free diets.

Full nutrient analysis to help fit your macros for competitors.

From my kitchen to yours, enjoy!

Happy Meal Prepping!

Healthy Pumpkin Recipes

For the pumpkin lovers

Pumpkin is a favourite autumn ingredient, very nutritious and low in calories. Plus, it's versatile, we can use it in savoury dishes as well as sweet ones (move over pumpkin pie and PSLs).

Did you know? Pumpkin is a type of winter squash that’s in the same plant family as cucumbers and melons. It’s technically a fruit since it contains seeds. But in terms of nutrition, it’s more like a vegetable.

So here are 20 easy recipes - which yes, includes my healthier version of a PSL... Enjoy!

Healthy Apple Recipe Book

For the apple lovers

Does an apple a day keep the nutritionist away? Possibly!

Apples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits. Quercetin is a flavonoid, a type of naturally occurring plant chemical that has antioxidant and anti-inflammatory effects. Pectin is a type of soluble fiber that may help prevent constipation and have a modest effect on lowering LDL, the “bad” cholesterol. Pectin is also fermented by beneficial bacteria in the colon, which produces short chain fatty acids that may play a role in the prevention of chronic diseases, including certain cancers and bowel disorders.

Sugar Free Paleo Meal Plan

You asked for it, so here it is!

Our Sugar-Free Paleo Meal Plan places an emphasis on whole foods and avoids common food sensitivities including dairy, grains, soy, and legumes. It incorporates a wide variety of colorful fruits and vegetables for natural sweetness and is perfect for those who love to prep their meals ahead.

Have other suggestions? Slide into our DMs on Instagram here

Enjoy!

Thyroid Health

An ultra-nourishing meal plan carefully designed to support a sluggish thyroid.

This 7-day meal plan was created to show a sluggish thyroid some love. It includes foods that are known to support the thyroid while minimizing those that may harm this finicky gland.

By including selenium-rich Brazil nuts, healing bone broth, nourishing coconut fat, iodine-packed sea foods, and plenty of omega-3s, this meal plan contains important dietary components to support optimal thyroid health.

All meals are free from soy, uncooked cruciferous veggies, gluten, and dairy in order to give the body a break from these potentially goitrogenic foods.

*dairy free

*gluten free

*soy free

Anti Candida Diet

Sugar-Free diet to kill off the yeast beasts.

Candida overgrowth effects many people, especially those who have taken antibiotics or eaten a high-sugar diet.

Fatigue, brain-fog, poor digestion, fungal infections, skin issues and mood swings are common symptoms of this imbalance.

Our Anti-Candida Diet includes 7 days of meals and snacks which are compliant with the first phase of a candida cleansing diet.

All meals are free from added sugar, yeast, fruit, dairy, high-starch vegetables, and grains.

*dairy free

*gluten free

*grain free 

*low glycemic

*soy free

*sugar free

PCOS Diet

Packed with fibre, low glycemic ingredients and hormone-balancing nutrients.

Our 7-Day PCOS Diet is designed to address common concerns of women struggling with Polycystic Ovarian Syndrome including excess body weight, insulin resistance, acne, and high blood pressure.

To combat insulin-resistance, all ingredients have a low glycemic load. Carbs are always paired with fat and protein, and meals are scheduled every 2-3 hours to ensure level blood sugar. We have included ingredients that are loaded with powerful hormone-balancing nutrients like indole-3-carbinol and calcium-d-glucarate.

You will find an abundance of cruciferous vegetables and lean proteins, along with anti-inflammatory chia seeds and turmeric. This plan is also grain-free so that carbohydrates are derived from only the most nutrient-dense sources.

*dairy free

*gluten free

*grain free

*low glycemic

The Ultimate Smoothie Guide

Start your morning off right with one of these 42 healthy recipes

For all my smoothie lovers, this one is for you.

Tons of tips and tricks on how to veganize, up your protein, or use your fave superfoods to make them your own. Also included is full nutrient breakdown for each recipe.

Don't forget to tag us in your happy smoothie selfies!! Enjoy!

@fitnutritioncanada

Healthy Family Style Meals

So much to do and so little time?

Download this recipe book for new one pot meals, casseroles, and slow cooker meals designed to keep you and your family healthy while saving time.

All recipes have serving sizes for 6 and include notes on how to adjust for allergies, sensitivities, and preferences.

Also included is full nutrient breakdown for each recipe.

Enjoy!

Mood Boosting

Eat clean, get happy.

What you eat can have a huge impact on your mental health.

This program will focus on incorporating foods with depression-fighting nutrients so you can shake off those blues and feel your best.

*dairy free

*gluten free

Leaky Gut Diet

Nutrition therapy to heal intestinal hyperpermiability.

Leaky Gut Syndrome is a key contributor to many health issues, from autoimmunity to skin problems. Our 7-Day Leaky Gut Program is a great meal plan for your clients to follow while on a gut healing protocol.

This meal plan includes plenty of easily digestible meals focusing on phytonutrient rich plants. Anti-inflammatory omega-3 fats and turmeric help reduce inflammation. Fermented foods like sauerkraut and kimchi bring good bacteria back into the gut and healing bone broth provides gelatin to sooth and support damaged gut lining.

*dairy free

*gluten free

*grain free

Low Fat Vegan

A plant-based meal plan low in fat.

Our Low Fat Vegan Diet has been designed so that under 30% of daily calories come from fat. The recipes included are packed with whole grains, legumes, fruit and veggies with only small amounts of nuts, seeds, and cooking oils.

The meal plan is gluten-free, high in fiber and customizable based on individual needs.

*vegan

*gluten free

*low fat

 Low FODMAP

Nutritional therapy for Irritable Bowel Syndrome (IBS).

Irritable Bowel Syndrome (IBS) affects an estimated 10-15% of the population, so it's likely that you or someone you know has experienced it's unpleasant symptoms.

Clients with uncontrolled IBS often suffer from gas, bloating, diarrhea, constipation, and stomach pain which can have a terrible effect on their quality of life.

Following a Low FODMAP diet has been shown to significantly improve these symptoms in about 75% of cases.

This 7-day plan focuses on low FODMAP meals. By eliminating foods that ferment and cause digestive discomfort (FODMAPs), you may be able to identify exactly which foods are responsible for your symptoms.

*dairy free

*gluten free

*low FODMAP

Mushroom Recipe Book

Nutritional powerhouses!

Aim for 25-100g  of specialty shrooms per day.

Low in calories and fat and cholesterol-free, mushrooms contain a modest amount of fiber and over a dozen minerals and vitamins, including copper, potassium, magnesium, zinc and a number of B vitamins such as folate. Mushrooms are also high in antioxidants like selenium and glutathione, or GSH, substances believed to protect cells from damage and reduce chronic disease and inflammation.

We highly recommend maitake for it's superior nutrient value. We buy organic, non GMO, and locally grown shrooms at The Mushroom Hub.

Use Promo Code: FNConSHROOMS

to save 15% off at

The Mushroom Hub

Ballin on a Budget Recipe Book

All recipes cost $2.48 or less per serving.

Money can be a source of stress during uncertain times. It's no secret that stress can have a negative impact on your health. Let us show you how to pack nutrient dense foods into a low-budget meal.

The best budgeting tip we can give? Learn to cook!

Get in the kitchen with your family and try one of these 20 healthy meals.

Enjoy!

Quick & Easy 

A quick and easy plan for the hustlers.

Whether you are running short on time, trying to save some money or new to this whole eating clean thing - this is the plan for you.

All recipes take 30 minutes or less. No excuses!

*gluten free

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