Does Meal Planning Work?



Straight up, does meal planning work?  Yassssssss, everyone and their dog are meal planning for a reason!  Meal planning makes your week go by smoothly.  If you want to try it for free, subscribe and you can get a Free 5-Day Meal Prep Plan.


What’s for dinner?

Once you experience no stress at meal time, there’s no turning back.  No cringing when you hear THAT question, “What’s for dinner?”  With meal planning, it’s like bammmm!  Here’s your dinner, here’s your dinner, here’s your dinner and here’s my dinner!  Dang, that was a little too easy!  Anyone need breakfast or lunch after because those are all done too!  Wahoo, I feel good!


More Me Time

Now, what do I do with all this free time?  Should I hit the gym?  Maybe I’ll go soak in the jacuzzi.  I could cosy up with a good book.  The options are endless when you are no longer a slave to the kitchen.


Reinvent the wheel?

I love cooking but 3 times every single day can make anyone nuts!  Some peeps like choosing recipes, writing a grocery list and figuring out the nutritional value of meals but hey…that’s my day job!  I think you already have one of those unless you want to join me at work…haha.


A meal plan for every stage of your life

As nutritionists, we have already done the hard work and created beautiful, healthy meal plans for you at any stage of your life.   We have the free one above or the more specific ones below.


Ready made Healthy Meal Plans

Our Meal Plans all include a grocery list, recipes, meal schedule and nutritional labels.  I could try the Vegan Meal Plan if I was thinking about becoming a vegan.  If I cannot for the life of me get into ketosis, I could try the Keto Meal Plan and see what I’ve been doing wrong.  I could try the 40-30-30 Weight Loss Plan if I want to lose weight the healthy way.  There’s a Meal Plan for you if you are pregnant or you’ve just had a baby.  We have you covered at every stage of your life.



Ch-Ch-Ch-Chia!!! Now, bite its head off!

Jk, jk…I thought you’d like that!  Unfortunately, the cute lil chia pet from the 80s is not edible.


Your chia pet might not be edible but these chia babies sure are!

Amazingly, these little chia seeds are packed with punch… from healthy omegas to protein to fibre.

Chia Pudding Breakfast in a Snap

This breakfast is easy peasy to prep the night before.  I usually make 6 of these on Sunday and 6 more on Wednesday.  Breakfast for the week is taken care of.  No running around looking for kid’s socks or burning toast.  Just hand the kiddies a yummy pudding and they will devour it!  Be sure to use your mommy sense or daddy sense and transfer it into a unbreakable bowl.

Free Recipe:  peanut-butter-jam-overnight-oats

Peanut Butter & Jam Overnight Oats
6 ingredients · 8 hours · 4 servings

2/3 cup All Natural Peanut Butter (divided)
1/3 cup Maple Syrup (divided)
2 1/2 cups Unsweetened Almond Milk
2 cups Oats (quick)
2 tbsps Chia Seeds
4 cups Strawberries (finely chopped)


1. Add half of the peanut butter and half of the maple syrup to a mixing bowl. Slowly whisk in almond milk until combined.

2. Stir in the oats and chia seeds until combined. Cover and let sit for at least 3 hours or overnight.

3. To prepare the strawberries, add chopped strawberries to a bowl with remaining maple syrup. Stir to coat the strawberries in the syrup then cover and let rest in the fridge until oats are ready.

4. To serve, divide the peanut butter oats between two jars and top with equal amounts of the sweetened strawberries (and their juices) and remaining peanut butter. Enjoy!

Nutrition Label

Calories 570 Cholesterol 0mg
Fat 27g Sodium 115mg
Carbs 71g Vitamin A 330IU
Fiber 11g Vitamin C 89mg
Sugar 30g Calcium 410mg
Protein 17g Iron 4mg


Store covered in the fridge up to 4 days.

No Peanut Butter

Use almond butter, cashew butter or sunflower seed butter instead.


We eat pig tonight! How I say No to meat.

I can say No to meat without hesitating.


Growing up on traditional food

Guess what?  I am a vegetarian again.  Haha, most people think I’ve always been one.  Yes, I’ve grown up on an Indian diet which is mostly vegetarian meals.  Meatless Monday at my house was the norm before it was a thing.  We had Meatless Tuesday, Meatless Wednesday, Meatless Thursday and so on.  We usually just ate meat on Saturday and my dad would make a pot of goat curry, ‘wiener daal‘ or ‘egg daal’…lol.  I have a feeling the last two were Canadian inspired creations!  Should I patent them?  Nah!  I used to pick out the meat and get in trouble from my parents.  Old habits, die hard.


Always leaning toward Vegetarianism

I had been a vegetarian for years in my 20’s and 30’s.  A few months ago, I felt a pull in that direction again.  A lot of my friends and family are vegetarian and vegan.  The next step might be veganism.  Who knows?

It’s almost been 5 months since I’ve had meat.  I don’t miss it at all.  Actually, I’ve made a little discovery and it’s helping me stay vegetarian.  Yay me!

Caution ahead.

Let me warn you.  What I’m about to say may sound harsh.  I had nightmares.  Just kidding.  But I’m not going to lie, it did make me gag on bacon.  Hence, I’m a vegetarian now.


Okay, so here’s my big secret.

Drum roll…

I’ve started to call meat by its name at the dinner table!

Meh, what’s the big deal?  I know what I’m eating.

Trust me.  Say it!  Say the animal’s name.

This really works!!!  I call meat exactly what it is.  No pork chops or ham…just straight up pig.  Do you want a pig for dinner?  It sounds so savage!  My first thought is I can’t eat a pig!  Now, that faceless slab of meat has a face.  I see the pig, cow or sheep.  That simple thought, helps me choose a dish I won’t feel guilty about eating later.


Here’s another thought.  Don’t eat it, if you can’t kill it. 

I’m the type of person who wouldn’t even hurt a fly.  My *nuni taught me to take spiders outside instead of flushing them.  

Just imagine…if I had to go to the farm and shoot a cow for my roast beef sandwich,  I couldn’t and wouldn’t do it.

Don’t forget, I’d also have to skin it, behead it, cut it in half, take out the guts, chop it and slice it.  To be honest, I don’t know the first thing about slaughtering animals and I don’t want to learn.

I could never shoot him for a measly roast beef sandwich.  Avocado toast looks pretty damn delicious right about now!


Reconnect to the family farm

How can I love and protect a dog but turn around and kill a cow?  The thought of killing the family pet, Shadow or Turbo, for a meal sounds insane.  Wouldn’t I go to jail for animal cruelty?  What’s the difference between them and other animals?  I have definitely lost touch with the family farm and I grew up in the country side!  These days, the main place I see farm animals is on a plate and that’s a shame.


So, now what?

Am I chopping up and eating one of the cows above or this cute little lamb below?


My choice is neither.

The two powerful questions, I ask myself:

What farm animal am I actually eating?”

“Can I go out and kill this animal with my own hands?”

If I can’t stomach any of it, I show mercy and think before I eat.

Please like or comment if you gagged on bacon…haha.  My little gift to you.


*nuni – maternal grandma

*Side Note – I am aware most conventional farms do not look like organic family farms.  We bought from organic family farms so that is what I am talking about.


Free 5-Day Meal Prep Plan

Get your Free Meal Plan Guide below:


Meal Planning

Our meal prep program shows you how to prepare enough meals for the week in roughly two hours.

We love Meal Prep Sunday! Taking some time on the weekend to prepare food for the week saves us time, money, keeps us organized and feeling great throughout the week. But sometimes getting organized for Meal Prep Sunday is half the battle. Don’t worry, we’ve got you covered!

Our Meal Prep Sunday Program will show you how to prepare enough meals for 5 days in roughly two hours. Our prep guide will outline step-by-step how to make it happen. Grab the meal plan, grocery list and prep guide and let’s get to it!

Get your free copy today!


Welcome to the life of a Nutritionist!


Let’s talk about delicious green smoothies, blueberry chia parfait, satiating salads in adorable mason jars, coconut covered cacao energy bombs, buttery roasted veggies, sea salt kale chips and fermented Kombucha with berries!

This foodie lifestyle is for you, my friend!  Toss that ‘50% chicken’ sandwich sorry excuse for a meal and make the change.  Not only will your food look delicious, it will have your taste buds dancing because it will be real raw food!  Yes, raw food is the answer.  However, eating raw food doesn’t mean sitting there eating a whole head of raw cauliflower.  There’s much more to it than that.  You’ll see.

Anyway, after having a baby girl, my tummy was never the same.  Some women say we should stand tall and be proud of our bodies and tiger stripes.  I am all for empowering women but this wasn’t for me.

I was not happy with my post baby body.  I had to take a break from babyland (ha, she’s 3) and focus on myself again, so I focused on raw food, started meal planning, took my essential supplements, made some key lifestyle changes and steadily lost the weight.  It wasn’t painful nor should it be.  Healthy changes should be fresh, fun and enlightening.  Join me and change your life!


Lose Weight and Feel Young again!

photogrid_1488415370562Hey there, gorgeous!

Want to feel free and light again!  Want to say goodbye to the love handles?  No more excuses for missing a holiday event.  No more ducking out of photos or hiding behind someone.  Let me show you how to get rid of the carb belly for good.  Let’s try on the hourglass shape for a second.  Are you feeling those Marilyn Munroe vibes yet?  I sure am!  Join me and get sexy back!

Maybe you’ve had a baby or have been stress eating?  I’ve been there and done that chicky.  Everything had changed after I had a baby.  I had lost my self confidence.  I wanted to blend into the wallpaper.  That tummy of mine was going nowhere fast.  I felt helpless after I had my daughter.  I thought it’s true: Your daughter does take your beauty.  BUT actually, it doesn’t have to be that way.

I was not happy with how I looked.  So I asked myself, what now?  I had to take a break from babyland (haha, she’s 3) and refocus my attention on myself again, so I put my nutritional training to work.

I started meal planning, taking essential supplements, making lifestyle changes that gradually led to weight loss…finally!  I did it!

No yo-yo diets, no magic pill, no chalky shakes and no burpees…haha, I just had to mention those!

It was slow and permanent change.  Nothing dramatic. No fad diet.  It is just really delicious and nutritious traditional meals!  Let’s go back to your roots and do it right.  Grandpa style is back in!  You know it!

But, it’s not your fault…we are not always taught how to eat healthy.

We’re just expected to know but we don’t.  That’s where I come in.  You might feel overwhelmed by all the information out there.  You don’t have to hit the books and become a Registered Nutritionist.  I can fill you in on what you really need to know to live a long healthy life.

Healthy changes should be fresh, fun and easy.

Join me for a Free Discovery Call at

Work with Me

I’d love to connect. Here’s my calendar link to make finding time easy.

Contact Me


Vegan Cuisine

Image may contain: food

Are you hungry yet?

Mmm…I have some yummy news!  My girl, Marce, invited me to join her in the kitchen, prepping meals!  She is a Vegan Nutritionist and Chef at From Scratch Vegan Nutrition and an amazing friend of mine.  These last few weeks have been crazy busy!  Together we have been cooking up a storm.  It’s so much fun prepping plant based meals for people who want to look and feel amazing!


Vegan Indian Meal

Here’s a quick word from Marce, herself:

“Getting back into a routine after a beautiful relaxing summer can be challenging. Juggling work, school, activities, lessons, chores etc can be overwhelming and leaves very little time to cook dinner, let alone shop and do dishes!!  Let us take some of the stress away by offering weekly prepared meals you just re-heat and serve. We deliver right to your door in non-leak glass containers to pop right in the fridge or freezer. Easy to re-heat for dinner or take each day for a healthy lunch.  Meals are made with love by experienced nutritionists who are also parents to young children, so we feel your pain!!”

Meals include: mains, sides, salads, homemade dips, sauces and dressing, plus dessert.

2 full meals-$75/week (delivered once a week)
4 full meals-$125/week (delivered twice a week)
Discounts when you sign up for a full month

Free delivery in the White Rock/South Surrey area

Call (604) 812-5816 


Marce & I

Winner winner, Quinoa dinner



Quinoa /KEEN-wah/ is definitely a winner in my book.  It’s an unreal superfood and should be a part of your healthy diet.

Here are some Fun Quinoa Facts:

Fun Fact 1

Quinoa is a complete protein with all the essential amino acids and it’s rich with minerals.

Fun Fact 2

It is full of fiber, iron, magnesium, Vitamin E and B Vitamins.  We could all use more of these nutrients.  Quinoa would be the perfect solution.

Fun Fact 3

It can be used as a rice substitute.  Quinoa is an ancient seed and it’s also gluten free.  A perfect tool to aid weight loss.

Greek Quinoa Salad

Salad & Dressing Ingredients:

1 cup Quinoa Uncooked
 156 Calories per serving
1/2 Sweet Red Peppers 1 Cup
 5 Calories per serving
1/2 Cucumber With Peel, Raw
 6 Calories per serving
1 Tomatoes, Red, Ripe Raw, Year Round Average
 3 Calories per serving
1/4 Onions Raw
 3 Calories per serving
1/4 cup Feta Cheese
 25 Calories per serving
1 bunch Spinach Raw
 20 Calories per serving
3 sprigs Cilantro Leaves Raw
 0 Calories per serving
3 leaves Basil, Fresh
 0 Calories per serving
3 tbsp Olive Oil
 90 Calories per serving
2 tbsp Vinegar, Cider
 2 Calories per serving
2 cloves Garlic Raw 2 Calories per serving

Nutrition Facts Greek Quinoa Salad:

Insane amount of nutrition over here!!! 

  • 20% of yummy fat!  Remember fat does not make you fat!  Sugar does. 
  • 20% of your daily dietary fiber!
  • 13% of your daily calcium!
  • 26% of your daily iron!
  • 19% of your daily potassium!
  • A whopping 10.5 grams of protein!
  • Only 2.9 grams of sugar!
  • Only 311 calories per serving!

I sound like an infomercial but it’s all true!!!  Just take a look below!!!


Step 1

Prepare black eyed peas.  This needs to be done the day before.  Soak them overnight or for 8 hours.  Then boil for an hour in a stock pot of fresh water.  Drain the foamy gray water and rinse with fresh water.  Now, the black eyed peas are ready.  Cool them in the fridge.

(This is the way my Nuni, maternal grandma, did it in India.  She passed on this traditional cooking tip to me.  During my nutrition studies, I was reintroduced to her method of prepping beans.  This long process helps remove gas from the beans so you won’t feel like Gassy Jack!  Prepping beans may sound daunting or time consuming but slow food is the answer.  If you don’t want indigestion, boil the beans.) 

Alternatively, you could also just open a can of beans.

(Some rare companies do prep beans before canning them.  Do your homework.)

Step 2

Boil a cup of quinoa in 2 cups of water.  It should only take 15 minutes to puff up.  Cool it down in the fridge.

Step 3

Chop, slice, spiralize or julienne all the veggies and herbs.  Combine vegetables, herbs and quinoa.


Step 1

Stir olive oil, balsamic vinegar and minced garlic together.

Step 2

Pour the dressing mixture on top of the colourful salad.  Stir it all together and enjoy your nourishing meal.


It tastes so good and is so satisfying, your body will thank you.  Sugar cravings may subside and weight loss may occur if it is eaten regularly.


7 Day Eat Fresh Challenge!


The 7 Day Eat Fresh Challenge is all about a Master Grocery List that won’t break the bank, Meal Planning and Delicious Vegan Recipes that you can use over and over again.

As you can see I love my spiralizer, I made pesto zucchini noodles aka zoodles today and the family ate them right up.  Zoodles is such an adorable name and to top it off they taste delicious.  I also made zoodles with marinara sauce and my friends loved them!

The great thing about the spiralizer is you can make virtually any kind of vegetable fun and delicious.  I make curly yam fries in coconut oil, spiral cucumber and carrot salad, and yummy potato pancakes too!  It was the best $30 bucks I ever spent.  I swear I don’t have shares in the spiralizer but maybe I should!

We started the 7 Day Eat Fresh Challenge last Sunday and now it is Saturday and it wasn’t easy!  My hubby cut out meat and that was huge for him.  I cut out meat, sugar and coffee and it was a challenge.  We both had detox reactions.  I was exhausted!  I napped for 3 hours on the first two days but boom on the third day I went to work, had a meeting and meal prepped too!  Meal prep is quick and easy because veggies don’t need to be cooked for long.

I had a super power!

I had limitless energy!

Who was this lady?

I think it was Wonder Woman.

No 3 o-clock slump!  I wasn’t tired.

No need for coffee at break!  I love my antioxidant-rich matcha lattes with cashew milk.  Mmm, craving a cup right now!

No reaching for the box of Lindt chocolates at work that looked sooooo enticing.  They didn’t even whisper my name.

I feel like a whole new me.  I am thoroughly enjoying this side of the fence.

A lot of my coworkers are vegan or vegetarian and love it.  Their skin is always glowing, they’re energetic and they eat delicious meals!  Their liver, kidneys and colon must be so clean from the detoxing effects of all the fruit and veggies that they are eating.  Why wouldn’t I want all that?  So here we are!!!

Intro to a Plant-Based Diet!!!

Hey Gurl, Have I got the Detox for you! I am offering an Intro to a Plant-Based Diet that will help you shed pounds and energize you to the core. I will show you all the steps to successfully complete a Plant-Based Challenge. You will be glowing and feeling fantastic after the 7 Day Eat Fresh Challenge! Your skin, kidney, colon and liver will all thank you! Don’t you want to look and feel great?! I will show you how to thrive on those 7 days. I will provide a 7 Day Grocery List, Meal Plans and Recipes for a Plant-Based Diet. Maybe you will love it so much that you will extend it to 14 or 28 days! You never know. Once you get energy from fresh food, you may never look back! Goodbye fatigue, stubborn tummy weight and sleeplessness! Hello world!


Intro to a Plant-Based Diet!!!

Plant-Based Diet


Hey Gurl,

Have I got the Detox for you! I am offering an Intro to a Plant-Based Diet that will help you shed pounds and energize you to the core. I will show you all the steps to successfully complete a Plant-Based Challenge. You will be glowing and feeling fantastic after the 7 Day Eat Fresh Challenge! Your skin, kidneys, colon and liver will all thank you! Don’t you want to look and feel great?! I will show you how to thrive on those 7 days. I will provide a 7 Day Grocery List, Meal Plans and Recipes for a Vegetarian Diet. Maybe you will love it so much that you will extend it to 14 or 28 days! You never know. Once you get energy from fresh food, you may never look back! Goodbye fatigue, stubborn tummy weight and sleeplessness! Hello world!