1 large egg

100g egg whites

35g quick oats

1tsp baking powder

1tsp cinnamon

1tsp pumkin spice spice

1/2 a banana (about 50g)

Blend all together. Pour mixture in a frying pan and cover with a lid. When solid enough on the edges, flip pancake and cover. Top with desired toping such as whipper cream cheese and berries, syrup, or peanut butter.

1 package of Q’ia Supergrains oatmeal

22g of Protein 4 Oats - Peanut Butter and Honey flavour

100g of apple

I enjoy to eat the oatmeal with the apple. I cut the apple into slices and scoop it up. And of course serve with coffee. I also like to use steel cut oats.

2 slices of Silver Hills Little big bread

15g of light peanut butter

175g of plain greek yogurt

50g of blueberries (or any fruit)

I will also add 15-20g of granola to the yogurt on occasion. And coffee!

1 slice of Sourdough bread (appox. 45g)

1 egg

1/2 cup egg whites

22g feta cheese

I love the classic eggs and toast and will cook them in a variety of ways. I usually use 2 eggs and 1/4 cup egg whites, but as I am preparing for my contest I need to watch my calories so switched it a bit. I also love mustard and think it taste so good on eggs. You may think it’s weird but that’s ok, I think it’s delicious!!

4oz ham

1 slice sourdough bread (approx. 45g)

Greek Salad: 100g tomatoes, 50g cucumber, 50g peppers, 15g feta cheese, 10g balsamic vinegar

100g Turkey Breast

30g Cranberry sauce

15 g Goat Cheese

100g Sweet Potato

150g Roasted Asparagus

Cut sweet potatoes in half and bake for about 30 minutes at 350F.

While sweet potatoes are baking mix turkey, cranberry sauce and goat cheese. When 30 minutes is up for sweet potato put mixture on the sweet potato and continue to cook for about 10-15 minutes. Serve with a side of vegetables.

100g shredded cabbage

50g tomatoes

50g peppers

1/3 cup salsa

15g texmex cheese

3-4 oz of protein (can use ground turkey, ground beef, veggie ground round)

1 bag of Quest Protein chips

Ensure to cook protein first. Top with other toppings if you desire. I love to use the Quest chips as they add extra protein and are a better alternative to regular nacho chips.

Portobello mushroom

125g 2% cottage cheese

60g canadian back bacon

20g spinach

50g peppers

15g pizza sauce

banana peppers

15g tex mex cheese

Cook back bacon first. Once cooked, cut up into smaller pieces. Mix back bacon, cottage cheese, peppers, spinach and pizza sauce together. Hollow out mushroom and put mixture inside. Top with banana peppers and cheese. Cook in the over at 400F for 15-20 minutes.

1 slice of sourdough bread (approx. 45g)

1 can of tuna

1 slice of smoked gouda cheese (approx. 20g)

100g of cucumber with salt and pepper and white vinegar

I enjoy tuna by itself with out adding mayo to it. I will occasionally add dijon mustard to it. Put tuna on the bread add the cheese. Stick in the oven at 350F for about 5-10 minutes. Enough for the cheese to melt.

Brussel sprouts

Ground turkey

Sauce

1/2 cup sweet chilli sauce

1/4 cup water

1 tsp ground ginger

1 tsp chilli powder

Mix sauce ingredients together.

I cooked my Brussel sprouts in the oven. I enjoy them being crispy. So I cut them up and but chipotle garlic on them.

Ground up ground turkey and then put the sauce on it. Let it sit on low for about 10 minutes.

You could mix Brussel sprouts and ground turkey mixture together or you could add them to your dishes separate.

This would also taste great over rice or cauliflower rice.

Season haddock with Mango Curry Seasoning

Bake haddock at 400 for about 20 minutes. Top with Mango chutney.

Sides shown in pictures are grilled broccoli and dill pickle salad.

1 ripe banana

1 Egg

1 cup almond milk

1/4 cup honey

2 1/2 cups quick oats

1/2tsp apple pie spice (or something similar)

1tsp cinnamon

1tsp baking powder

1 cup raspberries

Mix the first 4 ingredients in a bowl. Then add remaining ingredients (except raspberries) and mix well. I also added 1 tsp almond extract. When it is well mixed, mix in raspberries. Bake at 350F for 15-20 minutes. They freeze well once cooled.

3-5 slices of deli meat (I enjoy hickory roasted turkey or black forest ham)

125g 2% cottage cheese

30g Antipesto

Seasoned with pepper and everything bagel spice.

1 bell pepper (approx. 150g)

30g of jalapeno cheddar whipped cream cheese

4 slices of ham (approx. 64g)

Cut pepper up and take seeds out. Spread cream cheese on the pieces of pepper. Top with deli meat of your choosing. An easy snack for on the go.

An excellent snack, especially while on the go, is a protein bar. There are various ones I enjoy. Find something you like. Here are some of my recommendations, Snickers, M&M (they both taste like a chocolate bar) Grenade, Quest, Built and Smart for Life.