Nicole Addison, RD, MHSc

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

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

HEALTHY CHICKEN MACARONI PASTA SALAD ⬇️✨ Pasta salad season is officially ON, and this one checks all the boxes!! It’s high in protein, full of veggies, super easy to prep ahead, and perfect for a no-fuss lunch or side dish all week long! All you need is: 8 oz dry elbow macaroni pasta (higher protein option) I like to look for a higher protein option like chickpeas pasta or Catelli protein+ 1 lb chicken breast cooked and cubed (I recommend using this recipe) ½ cup celery ½ cup red bell pepper ½ cup orange bell pepper ½ cup matchstick carrots ½ cup red onion ½ cup dill pickles For the dressing: ¾ cup plain Greek yogurt 3 tablespoon mayonnaise optional 1 tablespoon classic dijon mustard 2 teaspoon white vinegar 2 tablespoon fresh dill 2 teaspoon honey ½ teaspoon salt ¼ teaspoon black pepper ½ teaspoon mustard powder optional for colour and a bit more flavour - - - - #easymeals #healthydinner #highprotein #weeknightdinner #proteinpacked #easyrecipeideas

5 HIGH PROTEIN PASTA SALADS YOU NEED IN YOUR MEAL PREP ROTATION ⬇️✨ As an RD pasta salad is one of my favourite ways to build a balanced lunch!! I love to make mine with lots of fresh, colourful veggies, spices, and protein-rich ingredients to keep me energized all afternoon long!! SO if you're looking for some new lunch inspo, I've rounded up some of my favourite go-to meal prep pasta salad options!! WHAT'S ON THE MENU: 1. Creamy ranch protein pasta salad 2. Kale caesar pasta salad 3. Healthy chicken macaroni pasta salad 4. Thai spring roll pasta salad 5. Healthy chicken pesto pasta salad - - - - #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

As an RD I know how helpful meal prepping and planning can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing every day (&spending hours prepping food)! SO I've combined a number of recipes that are perfect for your meal prep + weekly meal plan & can be made under 30 minutes!! WHAT'S ON THE MENU: To prep: 1. High protein avocado toast 2. Cranberry & pecan chicken salad 3. Peanut butter yogurt dip Dinner ideas 4. Garlic parmesan chicken pasta 5. Crispy baked ground chicken tacos 6. Lemon white bean soup with turkey and greens - - - - #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

DAY 5 of MEAL PREP LUNCHES THAT DON’T SUCK! ⬇️✨ 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: - My cottage cheese ranch dip (3/4 cup for a full meal sized portion) - Veggies - Whole wheat crackers (I love @triscuit ) - Cheese - Apple - Peanut butter - Chocolate 🌟For substitutions and variations: you can find common swaps above the detailed recipe in the printable version!! - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

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

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

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

CHOCOLATE PEANUT BUTTER FROZEN YOGURT BITES 🍫🥜✨ If you’re like me and always craving something sweet after meals, you NEED to try these!! They’re creamy, satisfying, and the perfect lower-sugar treat to keep stocked in your freezer!! Plus, they’re no-bake and perfect for meal prep!! All you need is ⬇️ 1 banana 1 cup plain Greek yogurt vanilla would also be great 1 teaspoon vanilla extract ¼ cup peanut butter ¼ cup peanuts chopped (optional) ½ cup dark chocolate chips 1 tablespoon coconut oil *freeze* - - - - #mealprep #easysnack #healthylifestyle #snackidea #easymeals #healthydessert

BREAKFAST PROTEIN BISCUITS ⬇️✨ Looking to switch up your sweet breakfasts? These high-protein, meal prep-friendly biscuits are the perfect savoury option! Each one packs 15g of protein and is totally customizable with your favourite cheeses, veggies, or meats, making them a breakfast you'll actually want to get out of bed for!! All you need is: For the base biscuit: 1 +¾ cups plain 2% Greek yogurt 4 eggs 2 + ½ cups all purpose flour ¼ cup ground flaxseed 1 teaspoon garlic powder ½ teaspoon red pepper flakes 1 tablespoon baking powder 2 teaspoon salt Mediterranean Sausage variation ½ cup sun dried tomatoes 2 cups Italian chicken sausage cooked (removed from casing) 1.5 cup feta cheese 1.5 cups spinach chopped 2 teaspoon dried basil - - - - #breakfastinspo #EasyRecipe #healthylifestyle #dietitian #breakfastideas #highprotein

Dietitian day of eats 🫶🏻 * this is NOT meant for comparison as we are ALL different and have different needs but for inspiration! As a dietitian my goal is always to try to show you it's all about ADDING to your plate not subtracting! You never need to take away any of the foods you love it's all about easy additions to help ADD nutrients (whether that be fiber, fruits/ veggies, healthy fats or protein) to your plate where you can to create a more balanced plate & snacks! And nutrition doesn't mean it needs to be all salads & supplements!! I don't do these often but hopefully it's helpful! All recipes are posted in earlier videos (or can be searched on my site)! #EasyRecipe #mealprep #healthyeating #dietitian