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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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Autumn Recipe Book

Fall is the perfect time to indulge in comfort foods while still maintaining a healthy diet. At Fit Nutrition Canada, we specialize in creating homemade harvest recipes that are both nutritious and delicious. Our recipe book offers a wide variety of autumn-inspired dishes, such as pumpkin mac n cheese and apple pie smoothies. These recipes are designed to fuel your body with the nutrients it needs to feel its best, all while satisfying your cravings for warm and comforting dishes.

Healthy Meal Prep Ideas

Fitness Meal Prep Ideas

Are you tired of eating the same chicken, rice, and broccoli every day? I know meal prep can be challenging, but it's also an important skill for those with limited time to cook every day.  With my amazing meal prep ideas, you'll never get bored with your lunches again. The best part is that I have options for vegans, vegetarians, and gluten-free diets, so everyone can join in on the fun. If you're a competitor, I also provide a full nutrient analysis to help fit your macros. Let's level up your meal prep game together!

One Pan Meal Plan

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.

Quick, Cheap, Easy High Protein Meals

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 name a few

Try New Vegetables!

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...

Delicious High Protein Desserts

Healthy Desserts

As a certified nutritionist, my goal has always been to help my clients improve their health and wellness. But that doesn’t mean you have to give up all the things you love! That’s why I created a series of free recipe downloads that include healthier versions of your fave desserts. I believe that moderation is key, especially when you are trying to support your fitness goals, have sensitive digestion, limit sugar or adhere to a specialized diet like gluten free. All my recipes contain at least 6g of protein per serving, more than advertised "high protein" desserts.

Delicious Nonalcoholic Drinks

Nonalcoholic Drinks


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 name a few

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