Free Meal Plans & Recipes 

Please enjoy these complimentary meal plans and recipe books. Be the first to get free meal plans, recipe books, and updates by subscribing...

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Veggie Side Dishes

Unsurprisingly, people who eat a lot of vegetables have a lower risk for cardiovascular disease than people who don’t!

Try a new vegetable (Watercress, Fiddleheads, or Kholrabi, maybe?) or a spin on a veggie you already like... all side dishes so it won't break the bank if you decide you're not a fan. :)

Garlic Parm Edamame

Shitake "Bacon"

Sesame Orange Bok Choy

Maple Mustard Brussel Sprouts

Sweet Potato Flatbread

Homemade Kim Chi

Cauliflower "Wings"

& more...

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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!

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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!

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Hearty Soups & Stews

Perfect comfort meals

Healthy comfort soups and stress, a must-have in the kitchen on a cold day.

42 Recipes including:

Slow Cooker French Onion Soup

Crispy Proscuitto & Leek 

Braised Oxtail & Sweet Potato 

Cabbage Roll Soup

Cheeseburger Stew

Morrocan Chicken Stew

Beef Ramen

...and more!

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High Protein Quick Meals

Who says cheap, easy & fast is a bad thing?

Work smart, not hard here.

If you want bougie recipes keep scrolling down this is for my peeps who are busy af and need a boost in protein intake. 

Recipes Include:

Freezer Veggie Breakfast Burritos

Avocado Beef Quesadilla

Chorizo Avocado Lettuce Wraps

English Muffin Breakfast Pizzas

Steak & Egg Sandwich

...to name a few

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Plant-Based Soups

Gotta show some love to my vegan friends

Completely meat-free recipes to enjoy with friends and family.

42 Recipes including:

Cheezy Broccoli & Jalapeno

Ginger Miso Soba Noodle

Egyptian Lentil Soup with Caramelized Onions

Cajun Black-Eyed Pea

Mexican Street Corn

Vegan Peanut Ramen

...and more!

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High Protein Desserts

6g of protein per serving and up

Inspired by the advertising in the check-out of the grocery store, I couldn't be outdone by the new shiny labels on chocolate bars.

42 Recipes including:

French Toast Mug Cake

Edible Chocolate Chip Cookie Dough

Vegan Cinnamon Rolls

No-Bake Mape Pecan Bars

Carrot Cake Breakfast Bars

Fudgey Protein Brownies

...and more!

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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!

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Nonalcoholic Summer Bevvies

Self-explanatory...

Decreasing alcohol intake has loads of benefits such as reducing the risk of heart disease, and accidents, and improving cognitive functioning and emotional regulation.

Recipes Include:

Watermelon Mint Agua Fresca

Virgin Raspberry Mojito

Green Coconut Ginger Juice

Virgin Grapefruit Margarita

Purple Sweet Potato Iced Latte

(sounds weird but delicious!)

Pink Iced Tea

...to name a few

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BBQ Recipes- Healthy Stuff on Sticks

Any good kebab jokes?

Shish, let's skewer the puns already...

Think outside the burger. Get inspired & eat well all summer long.

Recipes Include:

BBQ Steak Skewers with Chimichurri

Pineapple Coconut Shrimp

Spiced Halloumi Kabobs

BBQ Maple Brussels Sprouts

Grilled Lemon Dijon Tofu Skewers

Lamb Skewers with Avocado Sauce

...to name a few

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Summer Vibes Recipe Book

I'm so happy with this recipe book. This is full of healthy, happy, seasonal recipes from Watermelon Pizza to Classic Jerk Chicken. Lots of plant-based options and don't forget to check the notes for healthy swaps for allergies and sensitivities. 
ENJOY!!!

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Student-Athlete Meal Plan

Nutrition is an important part of sports performance for young athletes and promotes optimal growth and development. Adequate energy, macronutrient distribution, micronutrients, and fluids are essential to fuel physical activity and sports participation. Although there are many vitamins and minerals required for good health, particular attention should be devoted to ensuring that athletes consume proper amounts of calcium and iron. The meals in this program consist of wraps, sandwiches, smoothies, simple pasta dishes, and snack boxes to help students prep on the go while also meeting their nutrition needs.


Bridget
@fitnutritioncanada

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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!

@fitnutritioncounselling

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Overnight Oats Recipes

Breakfast doesn't have to be a hassle, great as a side for lunches or to prepare ahead for healthier snack options!

(All recipes are vegan)


Love,
Bridget
@fitnutritioncanada

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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

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One Pan Meal Plan

Nutritious, flavorful, easy one pan meals designed to help make life less busy.

Our One Pan Meal Program makes meal preparation and cleanup a breeze. Since all the ingredients cook together, you end up with flavorful meals that often taste even better as leftovers. The meals included in this program provide your protein, vegetables, and starch in one dish and are packed with nutrients to support bone health, the immune system, blood glucose management, and a healthy gut.

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Plant-Based Stress & Anxiety Support

A fresh and colourful meal plan packed with plant-based nutrients help the body cope with stress.

When it comes to coping with stress and anxiety, proper nutrition is key. This program has been designed to contain high amounts of nutrients that help individuals struggling with stress and anxiety including magnesium, vitamin B6, iron and fibre.

Note: These recipes are vegan, for higher protein swap the plant-based protein for animal proteins :) Just wanted to give my vegans some love! 

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15 Ingredient Meal Plan

Save time at the grocery store with this meal plan. Each day has over 20% daily calories coming from protein. For a plant-based option please contact me!

*Dairy Free

*Gluten Free

*Nut Free

*Soy Free

*Sugar Free


Love,
Bridget
@fitnutritioncanada

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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!

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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

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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

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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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 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

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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!

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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

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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.