This is one of my go-to breakfast options. While it does require a tiny bit of forethought to soak the chia seeds a night ahead, it’s dead simple and easy to portion out ahead of time.
I’ve had a few requests for this recipe when clients have come into the house and smelled it cooking, so here it is!
The beef is poached in a flavourful stock until fork-tender, and then shredded for use in whatever dish you like - tacos or taco salad, burritos, nachos…it works well for all of them. It’s really simple to prepare, and can be ready in about an hour. The secret to the outstanding flavour is to make it repeatedly using the same master stock.
Originally published in 2013 (the first recipe I published!) and last updated in September 2021, this recipe was overdue for another update based on some more recent tweaks.
I use a slightly unusual combination of spices and herbs in my recipe that gives the chili a real depth and complexity of flavour that takes it beyond any store bought chili I've ever had. Chili purists will balk at the inclusion of beans, and while this recipe *could* be made bean-free, it is intended to be a complete meal in a bowl, so a starchy carb element is a key component.
This is real, whole food with lots of protein, veggies and high-fibre starchy carbs, so it doesn’t really need any “pseudo-healthy” window dressing!
With the relatively high proportion of starchy carbs, this is best used as a post-workout meal, but if your carb intake is reasonable otherwise, go ahead and have this whenever. It can also be made ahead and the excess portions frozen for later use with good results.
This is one of the most popular meals I make for larger family gatherings or social events, and is inspired by my Italian-Quebecois stepmother’s legendary pasta feasts.
The ingredients are relatively simple and inexpensive, and the process is pretty easy as well…or at least not very technical - there is a bit of work involved!
This makes a LOT of food (25-30 meatballs), so definitely share it with friends and family!
A handy way to meal-prep your protein portions for an On-Protocol week on The Balanced Burn, or for everyday eating! They taste equally good both reheated or cold, so they are a really low-fuss option for taking to work for lunch, and pack about 30 grams of protein per serving with less than 7 grams of fat and 5 grams of net carbs.
My favourite way to “eat the rainbow” and get a wide variety of colourful vegetables in one dish, this simple dish is one of my top picks for cooked vegetables. It’s great alongside any number of different protein options - pan roasted chicken breast, steak, roast lamb, meatloaf, grilled prawns…its versatile flavours make it an easy pairing with almost anything.
I credit one of my favourite Chef-Instructors back in culinary school, Chef Serge Devesa, for introducing me to the wonders of ratatouille, and how just a handful of humble ingredients, judicious use of just a few herbs and seasonings, and patience to let the flavours develop could produce something marvelous!
This high-fibre, nutrient dense but low calorie side dish is an excellent choice for On-Protocol weeks, but sacrifices no flavour and requires no changes vs. Maintenance / regular eating.
Craving a Caesar salad but want to stay On-Protocol? This lightened-up Caesar dressing is the perfect way to indulge without compromise. Creamy and flavourful, this dressing pairs beautifully with a chicken or prawn Caesar salad, delivering all the satisfaction you love while keeping your meals lean and clean.
With only 13 calories per 2-tablespoon serving, it’s a fantastic option for your favorite greens or as a zesty dip for vegetables. It may not be the heavy, classic Caesar of your dreams, but it’s a guilt-free way to elevate your meals and hit your daily nutritional targets. Prep a batch to keep your salads exciting all week long—because delicious doesn’t have to mean off-track.
Looking for a guilt-free way to enjoy creamy Ranch dressing without derailing your diet?
This low-calorie alternative is the perfect dip for veggies or dressing for salads, delivering a burst of flavour and a satisfying texture to liven up your meals. While it’s not an exact match for the rich, indulgent original, this recipe is a fantastic way to stay On-Protocol and hit your daily servings of vegetables with ease.
Whether you're meal-prepping for the week or just need a quick, healthy accompaniment to your favorite greens, this dressing has your back—no compromise necessary!
I’m still tweaking the recipe to really dial in the flavour, but it’s quite tasty as-is.
This recipe is a modification of my original chili recipe (which you can find here) to drastically reduce the starchy carb content, making it suitable for eating during On-Protocol weeks during our 12-week weight loss program, The Balanced Burn.
The aim here was to maintain the same flavour and overall volume of food to make this chili just as satisfying as the original, but substituting chopped cauliflower for the beans to drop the carb content and adding in the previously-optional chopped greens to amp the veggie content up even more.
Again, chili purists will be up in arms over the inclusion of some of the ingredients, but this recipe ain’t about “chili perfection”, it’s about having a delicious meal option while pursuing a calorie deficit. 😉
This low-carb version of Hungarian goulash delivers a hearty, savoury meal with protein options from traditional chunky beef to lean ground beef or chicken. Ideal for On-Protocol weeks in The Balanced Burn program, it omits potatoes but keeps classic flavours. For Maintenance, enjoy with crusty bread and richer meats, with options to boost protein or add greens for extra nutrition.
I’ve had a few requests for this recipe when clients have come into the house and smelled it cooking, so here it is!
The beef is poached in a flavourful stock until fork-tender, and then shredded for use in whatever dish you like - tacos or taco salad, burritos, nachos…it works well for all of them. It’s really simple to prepare, and can be ready in about an hour. The secret to the outstanding flavour is to make it repeatedly using the same master stock.
