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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...
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.
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
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.
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.
Freezer Veggie Breakfast Burritos
Avocado Beef Quesadilla
Chorizo Avocado Lettuce Wraps
English Muffin Breakfast Pizzas
Steak & Egg Sandwich
...to name a few
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
Sesame Orange Bok Choy
Maple Mustard Brussel Sprouts
Sweet Potato Flatbread
Homemade Kim Chi
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.
Decreasing alcohol intake has loads of benefits such as reducing the risk of heart disease, and accidents, and improving cognitive functioning and emotional regulation.
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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