Nicole Addison, RD, MHSc

DILL PICKLE PASTA SALAD 🥒✨ This high-protein, high-fiber pasta salad is the ultimate summer meal prep lunch! Packed with chickpeas, protein pasta, and crunchy veggies, it's a balanced vegetarian option with 24g of protein that's full of tangy dill pickle flavour!! All you need is ⬇️ 340 g protein pasta of choice I like Catelli Protein+, dry 540 mL can chickpeas rinsed and drained 2 cups kale coleslaw blend *see notes below for substitutions 1.5 cups Persian cucumbers diced (about 4 cucumbers) 1 cup dill pickles diced ½ cup red onion diced ⅓ cup fresh dill chopped ½ cup cheddar cheese shredded For the dressing: ¾ cup plain greek yogurt 2 tablespoon mayonnaise ¼ cup pickle juice ¼ cup fresh dill chopped 1 teaspoon onion powder ½ teaspoon garlic powder 1 tablespoon dried dill ½ teaspoon salt ¼ teaspoon black pepper - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep #highprotein

As an RD I know how helpful meal prepping can be to make eating healthier throughout the week BUT I get bored of eating the same thing every day (& spending 6 hours prepping food)!! I always make sure to include 1x easy lunch option in my meal prep and pasta salads are hands-down one of my FAVES! They’re loaded with protein, fiber, tons of veggies, and seriously so easy (and delicious) to throw together!! So I’ve rounded up a few of my go-to recipes that you need to try add to your lunch rotation!! WHAT'S ON THE MENU: 1. Creamy Ranch Protein Pasta Salad 2. Healthy Chicken Pesto Pasta Salad 3. Elotes Pasta Salad 4. Kale Caesar Pasta Salad 5. Thai Spring Roll Pasta Salad - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep #highprotein #highfiber

BUFFALO CHICKEN SALAD ⬇️✨ Craving a quick, protein-packed lunch? This buffalo chicken salad is ready in 30 minutes with just 6 ingredients!! Serve it in lettuce wraps, on crackers, or as a sandwich and packs 20g of protein per serving to keep you full all afternoon long!! All ya need is: - chicken - Greek yogurt - mayonnaise - mild buffalo sauce - coleslaw mix - feta cheese - green onion - s +p - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

ELOTES PASTA SALAD with 26g protein and 11g of protein!🌽✨ Inspired by Mexican street corn, this pasta salad is fresh, flavourful and made for summer! It’s the perfect dish to prep ahead for a quick lunch., BBQs, or picnics!! With protein, fiber and healthy fats all in one bowl, it’s a balanced option everyone will love!! All you need is ⬇️ For the dressing: ½ cup plain greek yogurt ¼ cup mayonnaise 2 tablespoon olive oil 1 tablespoon cumin 1 teaspoon chili powder 1 teaspoon paprika ½ teaspoon salt ¼ teaspoon black pepper ½ teaspoon garlic powder Juice of 2 limes Zest of 1 lime For the salad: 2 cups uncooked ditalini pasta or any small pasta of choice 1 lb mild italian chicken sausages or any protein of choice ½ tablespoon olive oil 2 cups corn kernels fresh or frozen 1 red bell pepper finely diced 1 tablespoon fresh jalapeno finely diced (seeds removed) ¼ teaspoon salt 1 15 oz can black beans ½ cup fresh cilantro chopped 1 avocado diced ⅓ cup crumbled soft cotija cheese - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

#ad The EASIEST NO BAKE CHEESECAKE CUPS #AD One thing I always like to have on hand is an easy sweet treat to grab whenever I have a craving. We’re using FOUR types of local dairy, made in Ontario, to create the creamiest no-bake cheesecake cups! Not only do they taste amazing but they offer additional nutrients to help create the perfect satisfying sweet treat the whole family will love!  Let me know if you try these!! Ingredients: * For the crust: * ½ cup graham cracker crumbs  * 2 tbsp softened local butter  * For the cheesecake: * ¼ cup softened local cream cheese  * ⅓  cup local plain yogurt  * 2 tsp vanilla extract  * 1.5 cups local cottage cheese * 2 tbsp honey  * Zest of ½ a lemon  * For the strawberry compote * 2 cups strawberries (fresh or frozen are fine) * 2 tbsp honey 1. To make the fruit compote, add the strawberries and honey to a small saucepan over medium heat. Once bubbling, reduce heat slightly and use a spoon to gently mash the berries. Continue cooking over medium-low heat for about 10 minutes. Remove from heat and allow to cool.  2. Make the graham cracker base by combining the graham cracker crumbs and softened butter in a medium bowl.  3. To the bottom of four small glass jars, add 2 tbsp of the graham cracker crumb mixture. Gently press it down to form a crust at the bottom of the jars. 4. In a food processor combine cream cheese, yogurt, vanilla extract, cottage cheese, honey and lemon zest. Blend until smooth and creamy.  5. Once smooth, pour the filling over the graham cracker base (adding about ¾ cup to each jar).  6. Top each jar with the strawberry compote. Cover and place in the fridge for about 2 hours (ideally overnight) to thicken slightly before enjoying!  #nobakedessert #dairyfarmersofontario #ontariodairy @Ontario Dairy #InspiredByDairy

#ad #AD My #1 tip as a dietitian ✨⬇️ Make a GIANT salad to have ready to grab throughout the week!! This bean and couscous salad is the perfect fresh and filling option to have ready for easy lunches! If you’ve been following me for a while you know how much I love my @FullStar Houseware chopper! It’s a game changer for quickly dicing veggies to make salad prep a BREEZE! For this salad all you need is: 1 cup uncooked couscous (cooked according to package) 1 can black beans 1 can black eyed peas 1x red, orange & yellow pepper, diced 1 red onion, diced 2 tomatoes, diced 1 cup corn 1 cup cilantro 2 tbsp Jalapeno, diced For the dressing combine: 1/3 cup olive oil 2 tbsp vinegar Juice of 1 lime 1/2 tsp each cumin, paprika, garlic powder 2 tbsp honey 1 tsp salt 1/4 tsp black pepper Save 15% on my favourite chopper using the code: NICOLEFS15 (or use the link in my bio!!) #cowboycaviar #highfiber #nocooklunch #mealpreplunch #dieititan

3 EASY things to prep this week!! As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing every day (& spending 6 hours prepping food) SO instead of meal prepping I like to do a mix of “ingredient prep” & “meal prep” and this one I kept SUPER simple!! MAKE: - 1 x easy breakfast (protein biscuits) - 1-2 x grab and go balanced snack (veggies & dip, protein snack cookies) - 1x versatile protein for lunches (5-ingredient chicken salad) AND if you have time: - properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down!) - prep your produce! This week I made a veggie tray & prepped some berries ALL recipes are posted or can be searched on nourishedbynic.com - - - - #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping