HELLO everyone and happy September! I genuinely cannot believe August is over. As a Canadian who lives for the 3 months of warm weather we get this summer has FLOWN! Although I am a firm believer that summer doesn’t end until September 21st, I always think of the beginning of September as a fresh start so it’s always nice to do a little reflection. It was a busy one over here between recipe testing and getting ready to head off to Italy for our Dolomites trip (I’m sure you’ll be hearing all about that when I get back), but I still managed to find some new favorites along the way that I am SO excited to share with you!

A little housekeeping:

• August myth busters is all about my biggest tips, tricks and hacks to adding nutrition to ANYTHING. We thought this was a timely topic with back-to-school coming!

• Summer meal prep club recipe is still live! You have until the end of September to make our pearl couscous bean salad for a chance to win a $200 amazon gift card!

• ICYMI we have a roundup of alot of our favorite meal prep friendly recipes happening on Instagram right now you can also find all my meal prep recipes HERE.

OK, now let’s get into it!!

From the blog:

• Green chili chicken freezer burritos- these have been an absolute lifesaver this month. I made a big batch and have been keeping them stocked in the freezer for the quickest lunches and dinners on the busiest days. If you haven’t made a freezer meal prep batch yet- this is your sign!

• Chicken sausage and veggie sheet pan - my go-to when I want something quick, easy and packed with veggies. One pan, minimal cleanup but still tastes AMAZING! (can you tell the theme of august was busy)!

• The best oat flour pumpkin muffins- okay, hear me out! Is it too early for pumpkin?? Starbucks has officially released their fall menu so I had to shine a spotlight on my favorites!

Books, Shows, and Everything in Between:

Can we take a second to appreciate that I went from no book recommendations to TWO this month! YAY for book clubs!

• Midnight Train (book)- The midnight library is forever a book that will stay close to my heart (I know not everyone felt the same) but if you loved that one I highly recommend this one for another book for a message that sticks with you.

• Lion Women of Tehran (book)- This was a bookclub read that I had never heard of before, but I have been recommending it to everyone ever since! If you love historical fiction, you’ll love this one!

• Hacks (show- crave/ hbo)- I am very late to this show but it’s been delightful! The perfect blend of comedy and a storyline/ characters that pull you in!

Products I’ve been loving:

• Stainless Steel Pan- We finally switched over to using a stainless steel pan, and although it is a slight learning curve how to get it to be non-stick I has truly changed the kitchen game!

• Dempster’s protein wraps- Have I recommended these before? Probably. But they are BY FAR my favorite higher protein/ fiber wraps I’ve tried and they’ve been on repeat this month!

• Abercrombie 100% cotton rollneck sweater- I’m calling it now, this one WILL sell out before fall starts. It’s so soft, fits perfectly and is the perfect fall staple.

Megan’s Favorites:

From the blog:

• Chickpea Feta Cucumber Quinoa Salad: This is the perfect fresh and light recipe to bring to a potluck (I’ve been bringing it to BBQs and it makes the perfect burger side dish). It’s also great for a meal prep lunch!

• Zucchini Turkey Meatballs: Such an easy addition to pasta night!! They are super easy to make and I love that they sneak in some veggies.

• Peanut Quinoa Salad: SUCH a flavorful salad!! I love adding some sriracha too for a bit of a kick.

Products:

• Prana Granola Mixed Berry Crunch: This granola is so amazing for yogurt bowls! It’s fruity, crunchy and adds the perfect little bit of sweetness.

• French press: I would recommend this for anyone who loves a rich coffee!

Books, Shows, and Everything in Between:

• Sterling Point: Such a good summer show! It’s an easy watch and so fun seeing something filmed in Muskoka.

• The Four Seasons: The cast of this show is AMAZING! It’s the right mix of comedy and drama/emotional.

Now back to Nicole!

And for our BONUS RECIPE: I actually made this one last week and it was such a hit I knew I needed to share (I sadly didn’t take a photo)!

Gochujang Sheet Pan Chicken

• 1.5 lbs chicken breast (about 2 chicken breasts), cut into bite sized pieces

• ½ cup medium gochujang paste

• 4 tbsp honey

• 3 tbsp soy sauce

• 1 tbsp sesame oil

• 1 small head broccoli or cauliflower, cut into florets

• 2 bell peppers, sliced

• 1 leek, thinly sliced (3 shallots will also work for a mild onion flavour)

• ¼ cup panko

• 1 tbsp sesame seeds

• Rice for serving

1. Preheat the oven to 425F and line a large sheet pan with parchment paper.

2. In a bowl whisk together the gochujang, honey, soy sauce and sesame oil.

3. Add the chicken to the bowl along with the broccoli, peppers and leeks. Toss until everything is coated.

4. Spread evenly on the prepared sheet pan and sprinkle with panko for an extra crunch.

5. Bake for 20-25 minutes, then switch to broil for about 3 minutes to slightly char the chicken.

6. Remove from the oven, serve over rice and top with sesame seeds.

AND that is a wrap for another month! Let me know what you’ve been loving lately, once I’m back from Italy I will be diving into ALL the new content!

Xo Nic

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Happy friends! Happy Friday!! 💛

Getting back into the rhythm of things in September can feel a little overwhelming… so I’m making it easier with 4 WEEKS of meal prep planning done for you!! This meal plan is designed to take the stress out of figuring out what to prep each week, following my simple meal prep formula. Each week includes a balanced breakfast, a tasty lunch, and of course, a delicious snack!

You’ll get a grocery list for each week, a full meal prep plan, and printable recipes, with all four weeks in one central place. You can pick and choose which week or recipes work best for you based on what you’re craving, your schedule, or what sounds good that week!

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Weekly Roundup

Did you know you can make the creamiest, dreamiest pasta sauce with just veggies, broth, and Greek yogurt?? You heard me- no heavy cream involved! This week I shared my Zucchini and Corn Pasta, which is the perfect end of summer meal and one you’ll definitely want to try before zucchini season is over.

I also shared my Green Chili Chicken Freezer Burritos, aka the emergency meal I’ve been LOVING lately! Whether I’m getting home from a trip and want to avoid spending money on takeout or need a quick lunch on a busy day, these are the BEST to have on hand. They’re packed with protein, fiber, veggies, and tons of flavor!

And if you’re looking to try a new high-protein snack, my High Protein Cottage Cheese Queso is the perfect easy option to make when you’re craving something creamy, cheesy, and delicious!!

Don’t forget to make the summer featured recipe and enter the meal prep club giveaway to win a $200 Amazon gift card! 💛 You can find all the details HERE!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter so you’re ready to prep! ✨

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Nutrition advice online can feel overwhelming… a new hack every week, contradictory rules, the sense that there’s constantly something else you need to be doing. But I promise you, once you understand why your body needs certain nutrients, and how simple it can be to get them, the stress will start to melt away! And you will realize that healthy eating can not only be easy but also…. FUN!?

As a registered dietitian, I LOVE creating recipes and finding new ways to make healthy eating enjoyable… but it all starts with understanding the foundation! I always think of September as a *reset* month so I thought what better time to go back to the basics and break down a little nutrition 101 lesson and dive into all my favorite hacks to make healthy eating easier!

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Hi friends!! Happy Friday! 💛

Weekly Roundup

Crunchy, colorful and tossed in a creamy peanut dressing, this week I shared another meal prep salad that deserves a spot in your rotation!! Meet my new Peanut Quinoa Salad, which is one of the tastiest ways to make healthy eating easier throughout the week. It’s packed with crunchy veggies, quinoa and plenty of flavor, and as a dietitian who absolutely refuses to settle for sad salads, this one is anything but boring!!

Also new on the blog are my Healthy Blueberry Pancakes! They’re naturally sweetened, made with oat flour for a little extra fiber and have a secret ingredient that makes them SO fluffy: Greek yogurt. It adds a boost of protein while giving these pancakes that perfect soft, fluffy texture. P.s. You can easily make these ahead of time and swap them in for this week’s meal prep breakfast if you want to switch things up!! And if you’re looking for a sweet treat to meal prep this week, you HAVE to try my Chocolate Peanut Butter Rice Krispie Squares. They’re made with just a few simple ingredients and are the perfect 3pm pick-me-up when you’re craving something sweet!

Don’t forget to make the summer featured recipe and enter the meal prep club giveaway to win a $200 Amazon gift card! 💛 You can find all the details HERE!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter so you’re ready to prep! ✨

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Happy Friday everyone!! 💛

Weekly Roundup

While I’m so excited to start fall cooking, I am still soaking up every last ounce of summer before the seasons change and this week’s roundup is proof of that. I shared my Blueberry Oatmeal Crumble Bars which are one of my favorite recipes to make the most of blueberry season!! AND because I’m still craving all things fresh, I also shared my Tomato, Peach and Burrata Salad which when paired with my new Hot Honey Chicken Thighs make the perfect end of summer meal.

Don’t forget to make the summer featured recipe and enter the meal prep club giveaway to win a $200 Amazon gift card! 💛 You can find all the details HERE!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter so you’re ready to prep! ✨

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Happy Friday friends!! 💛

Weekly Roundup

Imagine your favorite smoked salmon bagel transformed into a high-protein, high-fiber salad… sounds amazing right?!! Meet my new Smoked Salmon and Chickpea Feta Salad! It’s the perfect recipe for warmer days when you don’t feel like cooking and want something fresh, filling and satisfying!

I also shared a new dip recipe featuring a flavor combination you might not expect, but you’re going to have to trust me on this one!! My Thai Peanut Butter Hummus is THE DIP to make if you want to switch things up from your usual hummus! It tastes like a Thai peanut sauce and is SO good to pair with veggies for easy snacking throughout the week. AND if you’ve got zucchini to use up, this week I shared my Flourless Chocolate Chip Zucchini Loaf which is a gluten-free, dairy-free, blender recipe (meaning minimal mess involved) that’s such a good option if you’re looking for a baked goodie thats lower in sugar (and packs in veggies)!

Don’t forget to make the summer featured recipe and enter the meal prep club giveaway to win a $200 Amazon gift card! 💛 You can find all the details HERE!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter so you’re ready to prep! ✨

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We are officially halfway through the summer and it has been a HOT one. We’ve been trying to get outside as much as possible whether it be long walks, bike rides, enjoying dinner on the balcony and even a quick trip to the East Coast and it’s been lovely!

The summer always starts flying by mid-July and I feel like there are never enough hours in the day so our monthly meal prep plan has been saving me when I know I want to meal prep but don’t want to have to think about what to buy or make!

Reminders:

• Summer meal prep club is LIVE!!! Don’t forget if you make my pearl couscous salad before September you will be entered in a giveaway for a $250 Amazon gift card. You can find more information HERE!

• July myth busters was a GOOD one: we created a little perimenopause 101 guide to answer all your biggest questions relating to what perimenopause is and how to best support your body while it goes through these changes.

What we’ve been loving this month!

From the blog:

We are keeping it REFRESHING this month!

• Chunky monkey bark - I rediscovered how good this one was when I was re-filming it and I have been OBSESSED! It’s perfect to have in the freezer for a little sweet treat.

  

• Kale edamame dip - My tried and true dip of choice! I love having this one prepped for an easy higher fiber snack option!

• Citrus quinoa salad - A bright and refreshing summer salad that doesn’t get soggy! I have been loving this one with some grilled chicken thighs (try this marinade)

Products I’ve been loving!

• Ice cream maker - I was graciously gifted a Green Pan Ice Cream maker at the beginning of the summer and I was a bit hesitant to see how it would turn out. But we have been loving it! Unlike the Creami, you don’t need to pre-freeze anything, just add the liquid ingredients in and allow it to do its thing for about 30 minutes. It DOES take up quite a lot of counter space but if you have the room I’d highly recommend!

• Archie’s- Basically flip flops with arch support! I gave in to the constant targeted ads I’ve been getting for these and finally decided to give them a try. I bought them in brown and I do have to say they are the most comfortable flip flops I’ve ever worn. I’ve only had them a few weeks but they seem like better quality than most flip flops and I hate to say it but I do think they are worth the money!

• Aerie PJ’s - The SOFTEST pjs! I’m really picky with what I wear to bed because it can’t be itchy, or annoying at all and these fit the bill (plus the entire set is less than $30 right now)!

  • TOP: https://liketk.it/6jrzI

  • BOTTOMS: https://liketk.it/6jrA4

Shows, music and everything in between

• Ride or die (show, Prime)- I honestly just started this show the other night, but so far it’s cute! I love Octavia Spencer and Hannah Waddingham so I knew this show would be good- if you like thriller/ comedy/ female-leads this show is for you!

• SOS: I NEED book recommendations!! I love recommending books to you, but I feel like every book I have been reading recently has been so close to being 5 stars but just not quite there- if there are any amazing books you’ve read this summer PLEASE comment them below!

Megan’s Favorites:

From the blog:

• Flourless Protein Banana Muffins: These are SUCH a simple muffin recipe!! The blender does most of the work and it requires very minimal ingredients.

• Cottage Cheese Egg Bites: These are one of the best customizable breakfast options on the blog in my opinion!! They never get boring because you can always mix up the flavors.

• Kale Caesar Pasta Salad: Lemony, healthy and perfect for summer!! The roasted chickpeas in this recipe also add so much flavor.

• Savory Cottage Cheese Breakfast Muffins: These are always on rotation for me and have made a resurgence in my routine this month!! They are so good to have in the freezer for busy mornings.

Products:

• Silicone muffin tray: With my favorites this month being recipes that require a muffin tray, I am always SO grateful to have a silicone option because any sticky batter comes right off.

• Silicone jar opener: A game changer when you’re struggling with getting a jar open.

• Paint by numbers: I’m a little late to this trend but it has been such a fun activity to get into this summer!

Books, Shows, and Everything in Between:

• Strangers: A Memoir of Marriage: This got five stars from me! It was a very intense memoir of a woman navigating her separation and divorce during the COVID-19 pandemic.

Recipe of the month: Beechhouse Sauce

This one I actually stole from Brandon, but it’s a secret recipe he learned while working at the Works in University (but of course I made it a bit more NOURISHED). It’s truly the best sauce you can use on burgers, serve with chicken, or even use as a veggie dip!

Ingredients

• ½ of 1 white onion, diced

• 2 carrots, peeled and chopped

• ¾ cup broccoli florets, chopped small

• ¼ cup olive oil

• ¼ cup lemon juice

• 2 tbsp mayonnaise

• ½ cup plain Greek yogurt

• ½ tsp salt

• ¼ tsp black pepper

• ½ tsp onion powder

• ½ tsp garlic powder

Instructions

1. Chop the onion, carrots and broccoli.

2. Add the chopped veggies to a blender or food processor. Add the lemon juice and olive oil and blend until smooth.

3. Blend in the salt, pepper, onion powder and garlic powder.

4. Add the mayonnaise and Greek yogurt and blend until the sauce is smooth and creamy.

5. Taste and adjust seasoning or lemon juice as needed.

OK that is all! I hope everyone is having a wonderful summer, get outside and enjoy some sunshine! I will be savoring the rest of summer and prepping for a very busy September!

xo,

Nicole

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Hi friends!!

You all know I love a Sunday meal prep session to get my breakfast, lunch and snacks organized for the week, but I thought it was time for the Nourished Newsletter to go beyond our usual weekly meal prep plans and share some of my favorite dinners all in one place!

If thinking about what to make for dinner stresses you out or feels like a chore, then this is for you. From 30-minute meals, to one-pan options (aka minimal cleanup required), and budget-friendly faves, today I’m sharing 10 of my favorite easy weeknight dinner options that are packed with flavor.

To make things even easier, at the bottom of this newsletter you will find ALL the recipe cards in one downloadble PDF, so you can keep everything in one place and save or print your favorites! Mix-and-match the recipes depending on what you’re craving and do what works best for YOU!

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Happy friends! Happy Friday!! 💛

Your August meal prep plan is here! In this plan you’ll find high-protein, high-fiber recipes to help you feel your best without spending hours in the kitchen. There’s freezer-friendly options, fresh summer salads, satisying snacks and sweet treats, and plenty more delicious recipes that make healthy eating throughout the week feel like a breeze!

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Weekly Roundup

This week I shared some of my summer favorites from the blog. We have my Chunky Monkey Frozen Yogurt Bark, which is a freezer treat I LOVE having stocked in the fridge. I also shared one of my summer weeknight dinner staples, my Ground Beef Zucchini Casserole. If your garden or grocery haul is leaving you with more zucchini than you know what to do with (my fridge always ends up overflowing with it), this is the PERFECT recipe to use it up! And because it’s also peach season, this is your reminder to make my Air Fryer Peach Crumble. It’s a single-serve dessert that comes together in less than 15 minutes from start to finish!!

Don’t forget to make the summer featured recipe and enter the meal prep club giveaway to win a $200 Amazon gift card! 💛 You can find all the details HERE!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter so you’re ready to prep! ✨

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Hi friends! Happy Friday!

Weekly Roundup

I am so excited to share this week’s roundup because I have some GOODIES for you! NEW on the blog we have my Peanut Butter Cup Chia Pudding. If you’ve been around for a while then you KNOW how much I love chocolate + pb. I also love to meal prep chia pudding so I thought, why not combine the flavors of a Reese’s peanut butter cup with a meal prep staple? And voilà! I created what has quickly become a new favorite chia pudding flavor. But don’t worry - if chocolate and peanut butter isn’t your thing, this week’s meal plan has one of my most customizable chia puddings on the blog!

Also new to the blog we have my Sheet Pan Pesto Chicken Meatballs, the non-complicated weeknight dinner you need! The tomatoes and bread are roasted together for a panzanella salad vibe, then we add the pesto chicken meatballs, finishing with bocconcini and balsamic glaze!! It tastes like summer on a plate!

I also shared my formula for building an adult lunchable this week!! This is ALWAYS my go-to option when I’m in a lunch rut!! They’re customizable, easy to pack with protein, and take minimal time to make!!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter! ✨

Don’t forget to make the summer featured recipe and enter the meal prep club giveaway to win a $200 Amazon gift card! 💛 You can find all the details HERE and watch the live below!

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You’re in your late 30s or early 40s. Your sleep is suddenly terrible. Your mood shifts in ways that feel unfamiliar. Your cycle is doing something new every month. You Google your symptoms and everything points to menopause, but you’re “too young” for that, right?

Here’s what most people were never taught: perimenopause can begin up to 10 years before your final period. For many women, that means symptoms starting in their mid-to-late 30s, long before anyone thinks to name what’s happening!

What we’re breaking down today:

• What is perimenopause?

• The symptoms nobody warned you about

• How to support your body nutritionally

• Lifestyle changes that help

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Hi friends! Happy Friday!

Weekly Roundup

There’s something about this time of year that makes me crave meals that taste like summer but don’t ask much of me. My Lemon Herb Snap Pea Salad has quickly become the answer: crisp, bright, and lemony, it pairs with basically any grilled protein and needs zero time at the stove!

I also shared my Healthy Coffee Cake recipe! If you're looking to bring something to a cottage weekend, or just want a sweet treat to have on hand, this one checks all the boxes. Whether you enjoy it for breakfast, dessert or an afternoon snack, it's a lower-sugar, higher-protein, high-fiber take on the classic that's delicious with a cup of coffee. And if you’ve been looking for an on-the-go snack, my homemade Savory Snack Mix has been my go-to lately. It’s perfect for busy afternoons, road trips, and those moments when you need something savory between meals!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter! ✨

Don’t forget to make the summer featured recipe and enter the meal prep club giveaway to win a $200 Amazon gift card! 💛 You can find all the details HERE and watch the live below!

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Happy Friday Friends!!

Weekly Roundup

This week on Instagram I shared the dip I’ve been making on repeat all summer! Inspired by tirokafteri, the creamy, whipped feta dip you might recognize from your favorite Greek restaurant, this roasted red pepper feta dip recipe has been DISAPPEARING from every snack board at every gathering I bring it to. It’s so flavorful and no one will guess you made it in 5 minutes! Serve it with pita chips, crackers or fresh veggies, but trust me on this one, it’s about to become your new dip of the summer!!

I also shared my brownie protein bars, which are bringing all the nostalgia of your favorite cosmic brownie into a homemade treat that’s packed with 10g of protein per bar. And if you’re looking for another high-protein meal prep recipe, this week I shared my high-protein egg bars. They pack 23g of protein per bar, meaning you’re starting the day RIGHT!!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter! ✨

Don’t forget to make the summer featured recipe and enter the meal prep club giveaway to win a $200 Amazon gift card! 💛 You can find all the details HERE and watch the live below!

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Happy Friday everyone, and happy July!! ☀️

Summer is officially in full swing, which means it’s time for a summer meal prep club! Join me live on Monday, July 6 at 7:30 p.m. EST as we make my Pearl Couscous Salad with Beans, a high-fiber, flavor-packed salad that’s perfect for summer. Then enter the giveaway and you’ll to have the chance to win a $200 Amazon gift card! 💛 You can find all the details HERE!

Weekly Roundup

This week, I shared Chocolate Veggie Muffins packed with THREE cups of hidden veggies. So if you're trying to eat more veggies, why not do it with a chocolate muffin?? I also shared my Honey Mustard Layered Salad, which is the salad to bring when you're on salad duty at your next gathering. And if you're in the mood for dessert for breakfast, you have to try my Key Lime Pie Overnight Oats. They're creamy, refreshing, and taste just like key lime pie while still being packed with nourishing ingredients.

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter so you’re ready to prep! ✨

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HELLO everyone and happy July! I hope you have been enjoying the warmer, sunnier weather! June really flew by, it started with my birthday at the beginning of the month, ended with a trip to the UK and me and Megan even got the chance to go to a beautiful event hosted by California Prunes so it was definitely a fun month! Somehow we even had a few brand new recipes go live in between as well (chocolate veggie muffins, buffalo chicken pasta salad, blueberry protein biscuits and banana bread overnight oats) and I would highly recommend trying those ones out!

Now that I’m home and it is officially summer I am CRAVING all the fresh, seasonal-ingredient based meals and am so excited to get into the kitchen to create some. As always, if you have any requests PLEASE let me know in the comments!

For anyone interested, make sure you read all the way to the end for my UK recommendations (spoiler alert: we ate GOOD)!

BUT FIRST! Some reminders:

• Our summer meal prep club will be Monday July 6th at 7:30pm and we will be making my couscous salad that is PERFECT for meal prep so make sure you join to be entered in our $200 Amazon gift card giveaway!

• Our June myth busters was all about hydration, so if you are looking for ways to stay hydrated in this hot weather, definitely check it out!

Now let’s get into it!

From the blog:

• Chickpea and tuna salad- this is such a great option for a light yet satisfying lunch! I love the blend of tuna and chickpeas for a protein boost while still getting the fiber from the chickpeas!

• Peanut butter banana popsicles- Every single summer I’m reminded of how good these are and am never disappointed. I love having a batch of these in the freezer for an easy sweet treat.

• Homemade electrolyte drink- Clearly we are in our hydration era, but recently I have been very into coconut water and this is the perfect drink to have in the fridge to naturally give you a boost of electrolytes on a hot day!

Favorites:

• Anthropologie mug- I got this as a birthday present and it is by far my favorite mug now! It’s perfect for all the dog parents out there (and makes a great gift).

  

• Watermelon Buble - Since we’ve been talking about hydration, this is currently my beverage of choice!

• LARGE glass bowl with lid- I already know this is going to be my go-to salad bowl for parties. Not only is it huge, but it also comes with a wooden lid so it’s perfect to transport!

  

• Noise machine - As someone who cannot sleep without white noise this little mini soundmachine has been a gamechanger for travel!

Books, shows and everything in between:

• Voicemails for Isabelle- I don’t think there has ever been a movie that had me crying within the first 10 minutes of watching, so this may not have been the best airplane movie for me but it was such a cute movie I’d recommend!

• This book made me think of you by Libby Page- Honestly I was racking my brain trying to think of a book I’ve read that I’ve LOVED this month and couldn’t think of one. This one is cute and an easy read for anyone who loves books!

Megan’s Favorites:

From the blog:

• Breakfast protein biscuits: I made this recipe multiple times in the month of June because they’re just SO good. I love the original version with ham, chives, spinach and cheese!

• Greek yogurt marinated chicken thighs: I made this for a Greek-style dinner and it was a hit with everyone!! It is such an easy marinade to make and PACKED with so much flavor. The Greek yogurt makes the chicken extra juicy too!

• Chocolate peanut butter cups: The freezer treat I’m obsessed with!

Products:

• Garlic Expressions salad dressing: I think this is the best store-bought salad dressing I’ve tried!! In Canada you can get it at Loblaws!

• Face sunscreen stick: I have been LOVING using the Nuxe face sunscreen stick! It might not be available in Canada but highly recommend any sunscreen stick because it’s perfect for keeping in your bag!

Books, Shows, and Everything in Between:

• Every Year After: As someone who did not read this book, I’ve been enjoying the show! It feels nostalgic to Canadian summers.

Bonus Recipe of the Month

This one is a SUPER simple summer appetizer - we actually made it in London at my friends house because cherries are in season in the UK!

Balsamic cherry crostinis

• 12 slices baguette

• 4 tbsp olive oil divided

• 1 cup goat cheese (approx 1 tsp per slice of baguette)

• 2 cups cherries, pitted and halved

• 1 tbsp of fresh thyme plus more for garnish (can also use a bit of mint)

• 2 tbsp balsamic vinegar

• Salt and pepper to taste

• honey and balsamic glaze for serving

1. Preheat the oven to 400°F.

2. In a small bowl toss the cherries with 2 tbsp of olive oil, balsamic vinegar, thyme and salt and pepper.

3. Place the slices of baguette on a sheet pan and brush with remaining 2 tbsp of olive oil and then toast the slices of baguette until brown.

4. While the bread is toasting, spread the cherries with all their juices in a separate baking sheet lined with parchment and roast together with the bread until bubbling (about 5 minutes- this can be done while the bread is in the oven)!

5. Remove both from the oven when done. Spread the goat cheese mixture onto each crostini.

6. Top with 2-3 cherry halves and a garnish with arugula, thyme or mint. Drizzle the crostini with honey and a bit of balsamic glaze.

& I couldn’t send you off without our UK reccos!

My best friend moved to London 3 years ago, so I have been lucky enough to visit her over the past few years and get a few local recommendations! You can find my other recommendations here:

UK Recs!

This time I knew I wanted to explore another area of England so we headed up to the Lake District immediately off the plane - it was a LONG day, but so worth it!

• Since we decided not to rent a car, we based out of Windermere and relied on buses and it was great (super convenient and lots of options)!

Keep in mind we were only there 3 days but…

Hikes:

• Loughrigg fell - this is a moderate hike but somehow we got lost following Alltrails and it became a not so moderate hike but regardless it was beautiful and I recommend.

• Helm Craag - we almost skipped this one and I am SO happy we didn’t, it was the best part of the trip for me, the hike was beautiful with so much greenery, waterfalls, lakes and so many sheep everywhere and it wasn’t busy at all!

• Orrest Head - super short but a great views.

• If we stayed longer I would have tried to go to buttermere as well as done the Catbells and Helvellyn hikes.

  

Things to see/food:

• Wander around grasmere and ambleside- both super cute villages.

• Take a boat around the lake or to the side directly across from bowness on windermere for more hiking options and swimming!

• I wouldn’t say the food in the lakes was my absolute favorite BUT

  • Grasmere Gingerbread- I’m not normally a gingerbread fan but this changed my mind.

  • Base pizza- sourdough pizza that might be some of the best I’ve ever had (the one with mascarpone was life changing).

  • Booths (lol this is grocery store but we LOVED wandering around- there were so many pre-made food options).

London

• We actually went specifically to see the Harry Styles Together Together tour (and it was amazing!!!! The energy in the stadium was unreal and seeing Shania Twain made my Canadian heart happy) but we ended up having some of the best food I’ve had in London!

  

• Westerns Laundry- this meal was 10/10 from the perfectly chilled red wine we started with to the last bite we ate. Everything was perfect. The vibe of the restaurant was exactly what I want, modern but cozy, inviting and in the summer they open their windows and it’s almost an indoor outdoor vibe plus all the food was seasonal and the menu changes DAILY- HIGHLY recommended!

  

• Planque- this one actually just made top 8 restaurants in London and it was so yummy! The portion sizes were on the smaller side (and the prices on the higher side) but the lobster rice and beef rump were unreal!

• Tamil Prince- I’ve definitely recommended this one before but I will NEVER stop. It is by far one of my favorite restaurants (ever).

• The Dusty Knuckle- oh my gosh this bakery was UNREAL- so good that Brandon made me wake up at 7 am the day we left to go back one more time. The fennel, honey and feta pastry is 1000/10.

• Not a restaurant but this trip we got the chance to explore Richmond and if you are also a Ted Lasso fan (or even if you aren’t) it’s worth the trip! I think it’s my favorite part of London- with the Thames, and the beautiful hilltop views and the GIANT park its truly so beautiful.

AND that is a wrap for another month! If you are in Canada or the US I hope you enjoy your holiday weekend (or holiday Wednesday for us Canadians) and a wonderful start to summer! Let me know if you have any fun plans!!

PS. Don’t forget to join us on Monday July 6th at 7:30pm for your chance to win $200!

Xo,

Nic

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Happy Friday friends!! 💛

July’s meal plan is here and I’m bringing you 5 weeks of meal prep filled with easy, nourishing options to make your month of meals feel a whole lot easier (because we all know busy summer schedules can get a little chaotic).

From high-protein breakfasts to meal-preppable salads and snacks ready for whenever hunger hits, this month’s lineup has everything you need for a delicious and realistic summer of eating.

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Weekly Roundup

This week, I shared FIVE freezer chicken marinades that make building balanced meals on busy weeknights a breeze. Just prep them ahead of time, toss them in the freezer, and you’ll have the perfect base for flavorful, protein-packed meals whenever you need them!

This week I also shared a homemade electrolyte drink that’s perfect for post-workout hydration, and a creamy pesto chicken spinach wrap for a 5-minute lunch packed with 34g of protein!!

Don’t forget to make the featured recipe and enter the giveaway to win a handcrafted cutting board from Larch Wood Canada. You can find all the details HERE!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter so you’re ready to prep! ✨

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Hi friends!!

Hydration is one of those topics that sounds so simple on the surface, but somehow has accumulated so much noise around it. Eight glasses a day… electrolytes every single morning…coffee is dehydrating you…it’s starting to feel so complicated just to drink water properly!

So as we head into summer, this month’s Myth Busters is dedicated to cutting through the confusion. We’re busting the biggest hydration myths, breaking down what electrolytes actually are and when you need them, and getting into what works without overcomplicating it. With the temperatures climbing (and the humidity if you’re here in Toronto) think of this as a little hydration 101 guide!

What we’re breaking down:

• Why hydration matters

• The most common hydration myths (and what’s actually true)

• Electrolytes 101: what they are, what they do, and when you actually need them

• Simple, practical ways to stay on top of hydration

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Hi friends!! Happy Friday!

Weekly Roundup

Pasta salad season is officially here, and this week I shared FIVE easy, meal prep friendly recipes that make healthy lunches so much more exciting. From my creamy ranch protein pasta salad to flavor-packed taco pasta salad and dill pickle pasta salad, there’s something for everyone. I also shared a lighter tuna pasta salad (no mayo required!) and a BLT pasta salad that tastes like summer in a bowl. If you're looking for easy lunches to prep ahead this summer, these recipes have you covered.

Don’t forget to make the featured recipe and enter the giveaway to win a handcrafted cutting board from Larch Wood Canada. You can find all the details HERE!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter so you’re ready to prep! ✨

Read more

Happy Friday everyone!

Weekly Roundup

If you’re trying to eat healthy without spending your whole evening in the kitchen, this week was made for you. I shared a new pasta salad with 35g of protein and tons of veggies that is fresh, flavorful, and perfect for meal prep. I also shared an easy, no-bake treat, my protein cookie dough balls for when the sweet tooth hits and you want something that actually satisfies. And for dinner, my chipotle chicken paired with a fresh cucumber salad is the 30-minute meal I keep coming back to.

Don’t forget to make the featured recipe and enter the giveaway to win a handcrafted cutting board from Larch Wood Canada. You can find all the details HERE!

✨ You’ll find the full meal plan and grocery list at the bottom of this newsletter so you’re ready to prep! ✨

Read more