450 g pack of Ground Turkey

450 g of Lean Ground Beef

2/3 cup Quick Oats

1/2 cup No Sugar Added Ketchup

2/3 cup Minced Onion

2 Large Eggs

1 teaspoon Thyme

2 teaspoons Garlic Salt

2 teaspoons Worcesterchire Sauce



4 tablespoons No Sugar Added Ketchup

2 teaspoons Worcesterchire Sauce


Roasted Vegetables:

Choose whatever vegetables you like best or that are in your fridge or freezer!  No rules here!  Here’s what I used:

3 Carrots, peeled, chopped

1 Bunch of Asparagus, bottoms snapped off

200 g frozen, sliced, Red Beets

2 Bell Peppers, sliced

6 White Mushrooms, sliced

150 g frozen, cubed, Butternut Squash

1 tablespoon Olive Oil

Salt and pepper, to taste

Other seasonions:  garlic salt, Ms Dash Table Blend


Preheat oven to 425F.  Line two baking sheets with tin, foil – dull side facing up.

Arrange your vegetables on one of the baking sheets.  Drizzle olive oil and seasonings.  Mix well with hands.

In a bowl combine all the meatloaf ingredients: ground turkey, ground beef, oats, ketchup, onion, eggs, salt, worcesterchire sauce and thyme.  Mix well.  (Option here to add more veggies – shredded carrots or cabbage mix, frozen diced up carrots/celery/pepper mix, etc)

Form 6 small loaf shapes on the other baking sheet.

In a small bowl, combine glazed ingredients: ketchup and worcesterchire sauce and brush on to the top of the loaves.

Place veggies and loaves in oven for 30 minutes, turning the vegetables half way through.


Congrats – you invested 45 minutes towards making your week a little easier and full of nutrient dense food!  Would you like more tips, structure and help with creating a lifestyle that supports you?  Email Coach Julie (inf[email protected])  to discuss nutrition coaching options!   


This recipe was inspired from a Skinny Taste recipe


1 cup of Pure Pumpkin

1/4 cup Egg Whites

1/4 Cup No Sugar Added Syrup

1 Cup Unsweetened Cashew Milk (or Milk of Choice)

2 Cups Quick Cook Oats

1 Scoop Protein Powder

1/2 Cup Semi Sweet Chocolate Chips

1tsp Pumpkin Pie Seasoning

1tsp Cinnamon

1/2 Tsp Nutmeg

1tsp Baking Soda


Mix wet ingredients, seasonings and baking soda together well.
Add Oats and chocolate chips and stir well.

 Spray your pan with a baking spray or use paper cups that have foil on the inside. This recipe has no oil or butter so they tend to stick in the pan or regular paper cups. Or use silicone cupcake trays which work great!

 Bake at 350 for approx. 18 minutes. Let cool and refrigerate for up to one week.


2 scoops Cookie Dough Ice Cream Whey Isolate Protein (or whatever protein you have)

1/2 cup of Quick Oats

2 TBSP PB2 Powder

1 TBSP Unsweetened Shredded Coconut (optional)

2 TBSP Semi Sweet Chocolate Chips

1 Tsp Vanilla Extract

1/2 Tsp Butter Flavour Extract (optional, it just gives it a cookie dough taste)

2-4 TBSP Cashew Milk (or milk of choice)


  1. Combine all the dry ingredients in a bowl and mix. (protein powder, oats, PB2, coconut, chocolate chips)
  2. Combine the wet ingredients and add to the dry. (vanilla, butter extract and milk).

***Now this is where I had a bit of problems my first time around!  I thought it was too dry and I kept adding milk… they became a HUGE sticky mess!  So depending on your protein powder, I can’t really tell you how much milk you will need.  For my recipe (that worked out) I used 2 TBSP.  My suggestion would be to mix two TBSP in and keep mixing.  It’ll seem dry at first but it will start to come together!  Don’t be afraid to get your hands dirty and really mix them up well!

  1. Use your hands and roll into balls. Store in the fridge.
  2. ENJOY!

Directions + Ingredients:

Preheat your oven to 350 F

 In a bowl mix the following ingredients:
1 cup puree pumpkin
1 cup natural peanut butter
1/2 cup egg whites
2 tsp vanilla
1 tbsp cocoa powder

Then add the following:
2 scoops chocolate protein (or any protein powder you have)
1 pkg fat free jello pudding mix (chocolate)
2 tbsp cocoa powder
¼ cup of oatmeal
1/2 cup chocolate chips (I used ¼ cup white chocolate, ¼ cup sea salt)

Mix everything together.
Scoop out onto a cookie sheet lined with parchment paper.  It’s fairly sticky and gooey – you probably won’t be making perfectly shaped cookies!

Bake for 10-15 minutes



Protein PACKED, low on fat, and a great source of carbs no matter what your nutrition goal is!

227g (8 oz) dry Red Lentil Pasta (it was one box of the kind I found)
450g Ground Turkey
1 Stalk of Celery
1 Carrot
½ Red Onion
½ Red Pepper
½ Jar of Pasta Sauce (Look for one with no sugar added and a lot of veggies!)
1 Cup Skim Mozzarella (shredded)
Fresh Basil

** Please note: you can add ANY veggies you’d like to this!  Spinach, artichoke hearts, more of the items I listed, less of some and more of others, whatever you like!  Trust yourself!  Have fun!
Also, there are multiple types of pasta with higher protein: lentil, chickpea, mung bean, etc.  LOOK when you’re at the store, they have higher protein values and lower carb values.  They’re often in the Whole Foods section of the grocery store!


  1. Pre-heat oven to 350 (if you’re eating it right away, if you’re making it for later, leave this step out)
  2. In a large pot, cook the pasta.  Get the water boiling, add the pasta and boil until ready (8-10 minutes for the lentil pasta)
  3. Chop your veggies into small pieces.  Start to fry the onions, carrots, celery and pepper.  Season with salt and pepper.
  4. Add the ground turkey to the frying pan.  Season with Italian seasoning.  Fry until cooked through, stirring often and breaking up the meat.
  5. Once the meat is cooked through (now would be the time to add spinach to wilt it), pour the pasta sauce over and mix.
  6. When pasta is done, drain and rinse with water.  Put the pasta into the veggie, meat, pasta sauce mix and stir until combined.
  7. Grease a 9×11 baking dish with a little bit of Pam.  Pour the pasta/meat sauce mix into the pan.
  8. Sprinkle the cheese on top evenly.
  9. Bake in the oven for 35 minutes or until the cheese is brown and everything is warm and gooey!
  10. Sprinkle with fresh, finely chopped basil and ENJOY!



  • 500 g, Extra Lean Ground Turkey or Ground Chicken or Lean Ground Beef
  • 3 Tbsp, Eggwhites
  • 1, Medium bell pepper – cubed
  • 1, Small Yellow Onion – cubed
  • 1/2 Cup, Quick Oats
  • 2 tsp, Freeze-Dried Garlic or fresh garlic if you have!
  • 3 tsp, Italian Seasoning


  1. Preheat oven to 350 degrees
  2. Line a baking sheet with tinfoil (for easy clean up) and spray with cooking spray
  3. Combine all ingredients in a bowl and mix
  4. Form meatballs with hands. Make them about 2 inches across
  5. Place on baking sheet
  6. Bake for 25 min or until internal temperature is 160 degrees

Serving Options:

I like to eat my meatballs with spaghetti squash.  You could serve it with rice, on lettuce, with rice pasta, etc.

Sauce options:  Personally, I just buy sauces from the store – I check the labels to monitor how much sugar the sauce has.  I then add extra veggies to the sauce by frying them in a pan to soften them and then adding them to the sauce.  Throw any veggies you have in there!  They will all hide in the sauce!

Quick way to make spaghetti squash – if you don’t have 45 minutes to cook it in the oven, do the following…

  • Cut squash in half, scoop out the seeds
  • Now cut into quarters
  • Rub olive oil on the quarters – for extra flavour try a olive oil that is infused with spices. I used an Italian herb olive oil last time and it was amazing!
  • Sprinkle some season on it – herbs, salt, pepper, whatever you like!
  • Place quarters into a microwavable bowl with a lid.
  • Microwave for 6 minutes, check and rotate the quarters. Be careful!  The squash gets very, very hot.
  • Microwave for another 6 minutes. Check with a fork to see if the ‘spaghetti’ pulls off easily.
  • Microwave for 2-6 minute periods until it is a consistency that you like.


¼ cup of frozen spaghetti mix (found at Safeway or Superstore in the frozen section, pre-chopped onions, carrots, celery and peppers)

⅓ of a red bell pepper

75 grams of smoked turkey sausage (found at Superstore)

15 g shredded low fat cheese

60 g spinach

1 whole egg

½ c egg whites


    1. In a pan start to fry the frozen spaghetti mix
    2. Chop up bell pepper and turkey sausage and add to the frying pan
    3. In a separate plan scramble and cook eggs + egg whites
    4. On a plate, make a bed with the spinach
    5. Add eggs, and veggie/sausage mix on top of the spinach
    6. Sprinkle with cheese


Ingredients + Directions:

  1. Round up all the veggies in your fridge that might be going bad and toss them in a frying pan!  Ideas: bell peppers, onions, mushrooms, carrots, celery, spinach, asparagus.  Season with salt and pepper.
  2. If you have random protein, add it too!  Chicken, pork, steak!
  3. Fry an egg or two, sunny side up with a runny yolk
  4. Serve over the veggies and use the yolk and a sauce!


1 box of freeze dry hash browns from Costco (any sort of hash browns will do)
2 bell peppers
½ yellow onion
½ bundle of asparagus
2 loosely packed cups of spinach
100g smoked turkey sausage
⅓ cups shredded light cheese
6 eggs
1 cup egg whites


  1. In a frying pan, fry up hash browns, onion, pepper, asparagus, smoked turkey sausage
  2. Chop up spinach and fold into the frying pan mix at the end of the cooking process to just wilt it slightly.
  3. Spray a glass pan with cooking spray and empty the frying pan mix into the glass pan.
  4. In a bowl, whisk together 6 eggs and 1 cup of egg whites
  5. Pour egg mixture over the hash/veg mix
  6. Sprinkle cheese on top
  7. Bake at 350 for 30 minutes

Shredded sweet potato instead of hash browns
Any veggies you have in your fridge (never enough veggies)
Different protein options:  ham, back bacon, ground Italian sausage, (season it) ground turkey or beef (playing with protein and fat with this option)
Different cheeses (playing with fat with this option)
More whole eggs or more egg whites (playing with fat and protein with this option)

Use whatever flavouring you desire, I use 1 package of cherry and 1 package of lime!  The recipe calls to make them in normal sized muffin tins, but I often make them in mini tins to treat them more like a candy and help that craving!


1 cup cottage cheese

22 grams fat free jell-o mix (2 x 11.2 pkgs)

1/2 cup boiling water


  1. Use silicone cups or line a muffin tin with paper liners.
  2. Boil water in a kettle or heat water in microwave until boiling about 2 minutes. Stir jell-o mix into boiling water until dissolved.
  3. Add cottage cheese to blender and blend until smooth. You can also use an immersion blender if you have one! Add jell-o to cottage cheese and mix together. If there is still cottage cheese lumps blend again until smooth.
  4. Fill each cup with about ¼ cup of mixture or if using the mini tins, just fill them all the way up.
  5. Chill cups for at least an hour until set.