Grocery Shopping List

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This Week’s Lineup!

Slow-Cooked French Onion Beef

This French Onion Beef recipe turns a simple beef blade roast into a rich, tender, and flavorful meal. Slow-cooked with caramelized onions, garlic, and thyme, it’s the ultimate comfort food dinner — delicious on toast or served in a hearty bowl.

Check out this recipe

Chorizo Chickpea Stew with Ciabatta Croutons

Pack with wholesome veggies and chickpeas, this stew takes a budget-friendly approach by using ground pork and spices to make your own chorizo.

Check out this recipe

vegetarian caesar salad dressing

Quickly blend up a wholesome vegetarian caesar dressing in less than a minute! Contains only heart healthy, anti-inflammatory ingredients to nourish you from the inside out.

Check out this recipe

Feel free to adjust the amount of chicken breasts based on family size!

Broccoli Cheddar Mac n Cheese

A healthier take on the ultimate comfort food, this broccoli cheddar mac and cheese adds in extra veggies without sacrificing the creamy, cheesy flavour everyone loves.

Check out this recipe

If you have an hour or two on the weekend to take some time to prep parts of your meals, then you can get dinner on the table so much faster during the week! Here are some meal prep ideas:

1. Chop your veggies

Chop your veggies and then place each meal’s worth of veggies in a ziploc bag.

Chorizo Chickpea Stew: Dice the onion, chop the peppers, and grate the carrots.

Slow-Cooked French Onion Beef: Slice the onions.

2. Prepare your sauces

Chorizo Chickpea Stew: Stir together the spice blend.

Broccoli Cheddar Mac n Cheese: Make the sauce.

Caesar Salad with Chicken and Homemade Croutons: Make the dressing.

3. Prepare your protein

Caesar Salad with Chicken and Homemade Croutons: Cook the chicken.

Happy meal prepping!

Want to get the meal plans sent right to your inbox each week?

A couple of years ago a friend was telling me that she enjoys my recipes, and asked if I had one for a caesar salad dressing… and I had to sheepishly tell her that I don’t actually like caesar salad. In fact, I always found it rather revolting.

I bet you thought everyone loved caesar salad? Well, not me.

We decided to serve lasagna at our wedding. It’s my husband’s favourite food and it fit the bill for the criteria I had: I wanted to serve a main dish that would work across different dietary needs. We had several vegetarian and gluten-free guests and it’s very easy to make lasagna for these diets. That way everyone can eat the same meal and not get FOMO from looking at their neighbour’s dish.

Of course you can’t have a wedding meal without a salad course, and in my husband’s mind you can’t have lasagna without caesar salad. So yes, we served a course that the bride didn’t touch! It wasn’t too much of a sacrifice though; I knew I’d be too excited to eat much anyway.

make this vegetarian caesar dressing (50 sec):

the caesar dressing that changed my mind

I have managed to avoid eating much caesar salad my entire life, and haven’t noticed any adverse affects of going without it. But I’ve also been working hard on broadening my food palette, so once I got this request for a caesar dressing recipe, I decided it was time to tackle my Mount Everest! I decided I’d try a bite the next time I had an opportunity.

I didn’t have to wait long. At the next family meal my sister brought a salad with caesar dressing. With an open mind, but still feeling rather hesitant, I took a bite….. and it was amazing! All my hard work had paid off! I no longer had to sheepishly avoid caesar salads at every social gathering!

So naturally the first thing I did when I got home was start developing my own recipe

what’s a caesar salad without croutons?

Of course, you’re going to need croutons for a truly delicious caesar salad. Check out my tutorial where I show you how to use bread to make croutons in 2 minutes!

why this vegetarian caesar dressing is a smart choice

Classic caesar dressing is made with raw egg yolks and anchovy fillets. Obviously the anchovies nullify the recipe for vegetarians and the raw egg yolks make it a risky adventure in dodging salmonella food poisoning.

The anchovies add a lot of umami flavour to the dressing. Umami is a taste your tongue detects, just like it detects sweet or sour. But umami brings a rich, delicious, earthy flavour. The literal English translation from Japanese is ‘delicious.’ One vegetarian food that adds a lot of umami is nutritional yeast. And, like its name alludes to, it’s packed with lots of vitamins and minerals!

Instead of raw egg yolks, this recipe harnesses the emulsifying power of eggs in a food safe way – mayonnaise! By adding just a bit, you get a perfectly blended salad dressing that won’t separate.

This recipe gets its thickness from the cashews or hemp hearts. While I don’t have anything nutritionally against egg yolks, the cashews or hemp hearts are a lot safer than raw eggs, and they’re also a great choice for heart health!

And lastly… a little note about those shelf-stable salad dressings. The first ingredient is usually soybean oil. While I’m a big advocate of whole soy foods such as edamame beans and tofu, I don’t recommend the extracted oil. It’s high in omega 6 fatty acids. Most North Americans are getting enough omega 6 and instead need a little more omega 3 or mono-unsaturated fats! The olive oil and cashews are a good source of mono-unsaturated fats and the hemp hearts are a source of omega 3 fatty acids.

If you make this recipe, please let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations!

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vegetarian caesar salad dressing

Quickly blend up a wholesome vegetarian caesar dressing in less than a minute! Contains only heart healthy, anti-inflammatory ingredients to nourish you from the inside out.

Course Condiment

Cuisine American

Keyword blender dressing, caesar salad dressing, homemade caesar dressing, no anchovy caesar, vegetarian caesar dressing

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 20 tbsp

Calories 85kcal

Author Jessica Penner, RD

Ingredients

• ½ cup canola or olive oil
• ¼ cup water
• ¼ cup chopped cashews or hemp hearts
• 1/4 cup mayonnaise
• ¼ cup parmesan cheese
• 2 tbsp  nutritional yeast
• 2 tbsp lemon juice
• ½ tsp salt
• ⅛ tsp black pepper
• 3 cloves garlic

Instructions

• Place all ingredients in blender.
• Start on low then turn up to high.
• Blend for 30 seconds. 
• Pour into a sealable container (a mason jar works well!) and keep in fridge. Will keep for up to a week in the fridge.

Video

Nutrition

Serving: 1tbsp | Calories: 85kcal | Carbohydrates: 1g | Protein: 1.2g | Fat: 8.7g | Saturated Fat: 1.1g | Polyunsaturated Fat: 2.3g | Monounsaturated Fat: 5g | Trans Fat: 0g | Cholesterol: 2mg | Sodium: 92mg | Potassium: 17mg | Fiber: 0.3g | Sugar: 0.1g | Vitamin C: 0.8mg | Calcium: 24mg | Iron: 0.2mg

*recipe updated October 27, 2025 to include mayonnaise for a better emulsion.

For the longest time, I avoided cooking any cut of beef beyond ground beef. It felt safe. Predictable. Easy to brown, easy to season, and hard to mess up. But also… can we even call ground beef a cut of beef? (Let’s be honest — not really.)

Everything changed when my friend Nita and I were working on a project with Canada Beef for our baby and toddler focused blog, Happy Healthy Eaters. They asked us to create a baby-friendly recipe using beef blade roast — and I’ll admit, my first thought was, “Wait… blade what now?”

But I’m always up for a challenge, so I rolled up my sleeves and got to work. The result? My Sumac Beef recipe — which, to this day, sits firmly in my “Top 5 Favourite Meals Ever” list.

That recipe gave me the confidence to start experimenting more with blade roast, and this time, I went full cozy-mode with a French Onion twist. Think caramelized onions, tender beef, and that deep, rich flavour that makes you close your eyes with the first bite.

It’s basically French Onion Soup’s heartier cousin — all the comfort, none of the broth. My go-to way to enjoy it is on a thick slice of toasted sourdough, loaded with French Onion Beef, and topped with melty Gruyère or Emmentaler cheese. Pop it under the broiler until it’s golden and bubbly, and you’ve got yourself pure magic.

Why You’ll Love This French Onion Beef

This recipe is the definition of cozy comfort food. The onions cook down into a silky, sweet base that soaks into every bite of tender beef. It’s simple enough for a weeknight dinner but impressive enough to serve to guests — especially when you serve it on toast like an open-faced sandwich or spoon it over barley for a hearty bowl. However you plate it, one thing’s for sure: this dish will make your kitchen smell amazing and your taste buds very, very happy.

RECIPE FAQ

Can I Freeze This Recipe?

There’s nothing better than cooking once and reaping the rewards later! This recipe makes about twelve servings, which means I can split it into three separate meals and freeze a few portions for those nights when I just don’t feel like cooking.

Can I make this recipe in a slow cooker or Instant Pot?

Yes! You can easily adapt this recipe for a slow cooker or Instant Pot. For the slow cooker, brown the beef and onions first, then cook on Low for 6–8 hours or High for 3–4 hours. You may need to add more liquid. For the Instant Pot, use the sauté function for the onions and beef, then pressure cook for about 45 minutes with a natural release.

What cut of beef can I use instead of blade roast?

Blade roast works beautifully because it becomes tender and flavourful when slow-cooked. If you can’t find it, try chuck roast, cross rib roast, or brisket — they all perform similarly in this type of recipe.

Can I make it ahead of time?

Yes — in fact, the flavours get even better the next day! Store it in the fridge for up to 4 days and reheat before serving.

Do I need to use wine in the recipe?

Nope! The wine just adds a touch of acidity and depth. You can substitute an equal amount of water, beef broth, or even a splash of apple cider vinegar for a similar effect.

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Slow-Cooked French Onion Beef

This French Onion Beef recipe turns a simple beef blade roast into a rich, tender, and flavorful meal. Slow-cooked with caramelized onions, garlic, and thyme, it’s the ultimate comfort food dinner — delicious on toast or served in a hearty bowl.

Course dinner, Lunch

Cuisine European, French

Keyword french onion beef, slow cook

Prep Time 15 minutes minutes

Cook Time 3 hours hours

Total Time 3 hours hours 15 minutes minutes

Servings 12

Calories 180kcal

Author Jessica Penner, RD

Ingredients

• 2 lb beef blade roast
• 1 tbsp canola oil
• 5 large onions thinly sliced
• ¼ cup dry white wine or water
• 4 cloves garlic minced
• ½ cup water
• 1 tbsp Beef Better Than Bouillon
• 1 tsp worcestershire sauce
• ½ tsp salt
• ¼ tsp thyme

For serving:

• Sourdough (or other hearty) bread or cooked barley
• Gruyere or Emmentaler cheese

Instructions

• Preheat the oven to 325°F.
• Pat roast dry with paper towel. Heat oil over medium-high heat in a large Dutch oven or enamelled cast-iron roaster; brown beef all over, turning with tongs, for about 10 minutes. Transfer to a plate and set aside.
• Add the wine (or water) and deglaze the pan. This means to scrape up any of the bits of beef that have stuck to the pot.
• Add the onions to the pot, and cook until the onions are soft.
• Add the garlic and cook for one minute.
• Add in the water, bouillon, worcestershire sauce, salt, and thyme.
• Return the beef to the pot.
• Cover and bake for 2.5 to 3 hours, or until the meat easily comes apart when pulled between two forks.

To Serve as Sandwiches

• Toast slices of sourdough (or other. hearty) bread.
• Pile on some of the beef.
• Top with a slice of Gruyere or Emmentaler cheese.
• Place on a sheet pan and under the broiler until the cheese is bubbly.

To Serve as Bowls

• Add cooked barley to a bowl, top with a scoop of the beef mixture, and some grated Gruyere or Emmentaler. Microwave until cheese is melted. Alternatively, use oven safe bowls and broil until cheese is bubbly.

Notes

*nutrition info is for the beef only (excludes the cheese and toast or barley).

Nutrition

Calories: 180kcal | Carbohydrates: 7g | Protein: 18g | Fat: 9g | Saturated Fat: 3g | Sodium: 320mg | Potassium: 320mg | Fiber: 1g | Sugar: 3g | Iron: 2mg

The inspiration for this sauce takes me back to a couple of sun-soaked months we spent in Texas when my youngest was a baby and my husband was able to take parental leave. While wandering through the local Costco, I picked up a chipotle dip—one of those tucked-away gems from the keto-craze era (not that I was following keto!). It was smoky, creamy, and unlike anything I’d tasted before. What stood out most was its base: almonds. Simple, wholesome, and totally unexpected.

When we returned to Canada, I tried hunting it down, but it didn’t seem to exist north of the border. So, like any determined home cook, I set out to recreate it from memory. The result? A rich, smoky almond chipotle sauce that hits all the same notes—and then some.

To make it more of a meal than just a dip, I reimagined it as a sauce for a hearty power bowl. That’s how this recipe was born: equal parts nostalgia and practicality.

This bowl has become one of my go-to meals when I want something comforting, nourishing, and full of bold flavour—all with minimal fuss. It’s easy to prep, totally plant-based, and endlessly adaptable depending on what veggies or grains you have on hand.

Here’s how to bring it all together. In the recipe card, I’ve outlined an ingredient combo I really like, but as I said – it’s very adaptable!

Choose your grain: quinoa, brown rice, barley, couscous, etc.

Choose your veggies: broccoli and carrots are my favourite, but cauliflower, cabbage, peppers, and leafy greens would go well, too!

Choose your protein: almonds are a natural pairing, but you could use other nuts, seeds, crispy tofu, or chicken.

Why It’s A Smart Choice

Did you know this about almonds?

• About 20-25% of the calories in whole almonds goes right through you!
• While on the way out, almonds act as prebiotics – meaning they’re food to help the benefical gut bacteria thrive
• Almonds are a good source of Vitamin E and magnesium
• Consuming almonds is shown to help improve blood cholesterol

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Vegan Quinoa Power Bowls with Almond Chipotle Sauce (Easy + High-Protein)

These vegan quinoa power bowls with broccoli, carrots, and a smoky almond chipotle sauce are packed with protein and flavour—perfect for healthy meal prep or weeknight dinners.

Course dinner

Cuisine North American

Keyword chipotle sauce, healthy power bowl, high protein vegan, plant based dinner, quinoa bowl, vegan meal prep

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 763kcal

Author Jessica Penner, RD

Ingredients

For the power bowls:

• 1 cup quinoa uncooked
• 2 cups chopped broccoli
• 2 cups shredded or julienned carrots
• 1 cup roasted & salted sunflower seeds for serving

Almond Chipotle Sauce

• 1 cup water
• 1 cup whole almonds
• ¼ cup tahini
• ¼ cup canola oil
• 2 tbsp nutritional yeast
• 2 tbsp lime juice
• 1 tbsp soy sauce
• 1 tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp salt
• ¼ tsp cumin
• 2-3 chipotle peppers in adobo sauce

Instructions

• Cook the quinoa according to the package’s instructions. If you have an Instant Pot, you can place the quinoa and 1 ½ cups water in the pot, select manual and 1 minute to cook. Wait 10 minutes before releasing.
• While the quinoa is cooking, place all sauce ingredients in a high powered blender. Start on low the gradually up to high speed. Blend until well combined.
• Each person can fill their bowl to their liking and top with some sauce. Mix, and eat!

Nutrition

Calories: 763kcal | Carbohydrates: 54.4g | Protein: 25g | Fat: 53.5g | Fiber: 14.6g

Grocery Shopping List

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This Week’s Lineup!

Easy Chipotle Fish Tacos with Mango Slaw

These tacos strike the perfect balance between nourishing and delicious. You get lean protein from the fish, fibre and crunch from the slaw, and just enough creamy, smoky chipotle sauce to bring it all together.

Check out this recipe

Creamy Chipotle Pasta Salad

Many pasta salad recipes rely on mayo for their creaminess.  This one uses plain yoghurt, which is full of probiotics that are good for your gut and overall health.  Make it lighter with a lower milk fat percentage, or indulge a bit with higher milk fat content.

Check out this recipe

Peanut Chicken Noodle Bowl

A sweet and salty peanut stir fry, loaded with veggies and protein.

Check out this recipe

healthy egg mcmuffin copycat

Enjoy a protein-packed breakfast with this healthy copycat of the classic Egg McMuffin. Made with fresh ingredients, it provides a satisfying start to the day without the drive-thru grease.

Check out this recipe

If you have an hour or two on the weekend to take some time to prep parts of your meals, then you can get dinner on the table so much faster during the week! Here are some meal prep ideas:

1. Chop your veggies

Chop your veggies and then place each meal’s worth of veggies in a ziploc bag.

Peanut Chicken Noodle Bowl: Chop the red pepper. Slice the mushrooms, zucchini, and red onion.

2. Prepare your sauces

Chipotle Fish Tacos: Make the chipotle sauce.

Peanut Chicken Noodle Bowl: Mix together the sauce.

Happy meal prepping!

Want to get the meal plans sent right to your inbox each week?

Grocery Shopping List

Click this button to download a copy of the grocery shopping list to your device.

This Week’s Lineup!

Totchos with Nacho Cheese Sauce

A crispy, cheesy Disney-inspired "meal-in-a-bowl." These Totchos feature golden tater tots topped with hearty chili, a velvety homemade buffalo-spiced cheese sauce, fresh tomatoes, and crunchy corn chips.

Check out this recipe

You can use cherry tomatoes for the totchos.

Honey Glazed Halloumi with Roasted Cauliflower and Couscous

Black bean enchiladas with bell peppers, onions, and the easiest homemade red enchilada sauce! Top with a healthy avocado cream sauce.

Check out this recipe

japanese cabbage salad

Sesame and almond flavours dominate this Japanese inspired cabbage salad filled with plenty of veggies and healthy plant proteins and fats. 

Check out this recipe

One Dish Balsamic Chicken

An easy one dish meal featuring sweet balsamic chicken, baby potatoes, and plenty of veggies! Dinner ready in an hour -with hardly any cleanup!

Check out this recipe

If you have an hour or two on the weekend to take some time to prep parts of your meals, then you can get dinner on the table so much faster during the week! Here are some meal prep ideas:

1. Chop your veggies

Chop your veggies and then place each meal’s worth of veggies in a ziploc bag.

Honey Glazed Halloumi over Couscous and Roasted Veggies: Slice the cauliflower and green onion.

One Dish Balsamic Chicken: Slice the asparagus, red onion, and cherry or grape tomatoes. Leave the potatoes to dice the day you plan to bake.

Japanese Cabbage Salad: Shred the cabbage. Slice the mushrooms and green onions.

2. Prepare your sauces

Totchos: Make the nacho cheese sauce.

One Dish Balsamic Chicken: Mix together the dressing

Japanese Cabbage Salad: Make the dressing.

3. Prepare your protein

One Dish Balsamic Chicken: Slice the chicken and place in a sealed container in the fridge.

Happy meal prepping!

Want to get the meal plans sent right to your inbox each week?

Some recipes are just too good to share… at least right away. This roasted garlic walnut pesto pasta has been a quiet favourite in my kitchen for over five years. Every time I made it, I thought “One day I’ll post this.” But somehow, it always felt like my go-to comfort meal—a little too special, too simple, too perfect to let go of. But with garden basil in full swing and summer veggies begging to be used, now feels like the right time to finally pass it along.

A Garden-to-Table Summer Dinner

This dish is summer in a bowl. It’s the kind of dinner that makes the most of what’s growing right now—whether that’s basil you’ve been trimming back every week, spinach that bolted faster than you expected, or that one wildly overachieving cherry tomato plant that’s taking over your garden box.

The roasted garlic brings a sweet, mellow depth. The walnuts add a hearty richness (and bonus points for omega-3s). The nutritional yeast gives it that subtle cheesy flavour that makes people do a double take: Wait… this is vegan?

Tossed with pasta and topped with sizzling sautéed mushrooms, onions, and juicy red peppers—it’s a full meal that tastes like something you’d get at a fancy bistro, but takes surprisingly little effort. And it keeps well, making it great for summer leftovers or packing up for a picnic.

Got a lot of basil and kale growing? Make a few batches of the pesto and freeze it for later!

Why It’s A Smart Choice

• 100% plant-based
• Packed with fresh summer produce
• Freezer-friendly pesto
• Ready in under an hour
• Ridiculously delicious

TIP: looking to add more protein? Feel free to serve with grilled chicken or add dollops of ricotta to your bowl!

• 3 oz chicken breast = 26g protein
• 3 oz of ricotta = 7g protein

So from my kitchen to yours, here it is. No more gatekeeping. Just one of my all-time favourite weeknight dinners—finally ready for its moment in the sun.

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Walnut Pesto Pasta with Sautéed Veggies

This garden-fresh vegan plant-based pasta features roasted garlic, walnuts, and sautéed veggies—perfect for a simple, flavour-packed summer dinner.

Course dinner

Cuisine Mediterranean

Keyword autumn comfort food, dairy-free, egg-free, freezer-friendly pesto, hidden greens, kale pesto, nut-based sauce, nutritional yeast, roasted garlic, savory umami, spinach pesto, spring pasta, vegan pasta, veggie-forward, vitamins-rich, walnut pesto, weeknight meal

Prep Time 25 minutes minutes

Cook Time 30 minutes minutes

Total Time 55 minutes minutes

Servings 6

Calories 461kcal

Author Jessica Penner, RD

Ingredients

For The Pesto

• 1 head garlic
• Drizzle of olive oil
• 4 cups packed fresh spinach or kale de-ribbed
• 1 cup packed fresh basil leaves
• 1 cup walnut halves
• 1/3 cup nutritional yeast
• 1 tbsp lemon juice
• 1/2 tsp salt
• 1/2 cup extra virgin olive oil

For The Meal

• 1 454 to 500g package of pasta
• 1 tbsp olive oil
• 200 g mushrooms sliced
• 1 medium onion sliced
• 1 red pepper sliced
• ¼ tsp salt
• 1 cup cherry tomatoes sliced in half

Instructions

To Make The Pesto

• Preheat oven to 425° Fahrenheit.
• Cut a sliver off the very top of the head of garlic. Just enough to expose the cloves.
• Place on a sheet of aluminum foil and drizzle the top with a bit of olive oil. Wrap in the foil.
• Bake for 30-35 minutes or until the garlic is soft and squishy.
• Squish the roasted garlic out of the top into a food processor or blender.
• Add the spinach/kale, basil, walnuts, nutritional yeast, lemon juice, and salt.
• Process on low until finely chopped.
• While the food processor is still running, pour the oil in in a small stream.

To Make the Meal

• Cook and drain the pasta according to the package directions.
• Meanwhile, heat a large pan over medium heat.
• Add the olive oil, mushrooms, onion, red pepper, and salt.
• Sauté until soft.
• Once the pasta is cooked and drained, add it back to the pot and stir in the pesto.
• Serve the pasta into individual bowls and top with sautéed veggies and halved cherry tomatoes.

Nutrition

Calories: 461kcal | Carbohydrates: 36g | Protein: 11g | Fat: 32g | Sodium: 322mg | Fiber: 5g | Sugar: 3g | Calcium: 64mg | Iron: 2.5mg

Grocery Shopping List

Click this button to download a copy of the grocery shopping list to your device.

This Week’s Lineup!

Mango Quinoa Salad -Thai Inspired

A tasty Thai inspired mango quinoa salad filled with juicy mangoes; crisp red peppers, and creamy cashews; good for your health and soul!

Check out this recipe

Black Bean Enchiladas

Black bean enchiladas with bell peppers, onions, and the easiest homemade red enchilada sauce! Top with a healthy avocado cream sauce.

Check out this recipe

Spicy Pork with Mangos and Rice

Stir-fry spicy pork with mangos and rice – easy, sweet, spicy, loaded with fruit and veggies, protein, and healthy carbs. 

Check out this recipe

Easy Chipotle Fish Tacos with Mango Slaw

These tacos strike the perfect balance between nourishing and delicious. You get lean protein from the fish, fibre and crunch from the slaw, and just enough creamy, smoky chipotle sauce to bring it all together.

Check out this recipe

If you have an hour or two on the weekend to take some time to prep parts of your meals, then you can get dinner on the table so much faster during the week! Here are some meal prep ideas:

1. Chop your veggies

Chop your veggies and then place each meal’s worth of veggies in a ziploc bag.

Black Bean Enchiladas: Slice the onion and the peppers.

Mango Quinoa Salad: Chop the mangoes, red pepper, cilantro, red onion, and cashews into bite size pieces. Place in a large bowl.

Spicy Pork with Mangos and Rice: Cut the onion, red peppers, and mangos/peaches.

2. Prepare your sauces

Black Bean Enchiladas:  Make the enchilada sauce and the avocado cream sauce.

Chipotle Fish Tacos: Make the chipotle sauce.

Mango Quinoa Salad: Mix together the dressing

3. Prepare your protein

Spicy Pork with Mangos and Rice: Slice the pork (freeze pork before to ease the process) and place it in a sealed container in the fridge.

4. Prepare your grains

Mango Quinoa Salad: Cook the quinoa.

Happy meal prepping!

Want to get the meal plans sent right to your inbox each week?

Grocery Shopping List

Click this button to download a copy of the grocery shopping list to your device.

This Week’s Lineup!

Totchos with Nacho Cheese Sauce

A crispy, cheesy Disney-inspired "meal-in-a-bowl." These Totchos feature golden tater tots topped with hearty chili, a velvety homemade buffalo-spiced cheese sauce, fresh tomatoes, and crunchy corn chips.

Check out this recipe

Top Requested Margherita Pizza

Sometimes the simplest recipes are the best! Garlic marinated tomatoes, basil, and cheese come together for an easy, delicious pizza!

Check out this recipe

Easy One Pan Pad Thai

This one pan Pad Thai is so easy, you'll question ever ordering out for Thai again. It's far tastier than any Pad Thai dish I've had outside of Asia.

Check out this recipe

This week we are using shrimp in the Pad Thai.

Greek Chicken Quinoa Salad

Each bite of this salad is bursting with flavour! You’ll be sure to want more and more.

Check out this recipe

If you have an hour or two on the weekend to take some time to prep parts of your meals, then you can get dinner on the table so much faster during the week! Here are some meal prep ideas:

1. Chop your veggies

Chop your veggies and then place each meal’s worth of veggies in a ziploc bag.

Greek Chicken Quinoa Salad: Cut the red pepper, cucumber, broccoli, cherry tomatoes, and red onion.

Margherita Pizza: Prepare the marinated tomatoes in a covered container.

Easy One Pan Pad Thai: Slice the onions and shred the carrot.

2. Prepare your sauces

Totchos: Make the nacho cheese sauce.

Greek Chicken Quinoa Salad: Make the dressing

Chipotle Fish Tacos: Make the chipotle sauce.

3. Prepare your protein

Greek Chicken Quinoa Salad: Cook the chicken.

Easy One Pan Pad Thai: Dice the tofu.

4. Prepare your grains

Greek Chicken Quinoa Salad: Cook the quinoa.

Happy meal prepping!

Want to get the meal plans sent right to your inbox each week?

Grocery Shopping List

Click this button to download a copy of the grocery shopping list to your device.

This Week’s Lineup!

Feta Beet Salad

A filling, earthy salad with a sweet side.

Check out this recipe

Easy Chipotle Fish Tacos with Mango Slaw

These tacos strike the perfect balance between nourishing and delicious. You get lean protein from the fish, fibre and crunch from the slaw, and just enough creamy, smoky chipotle sauce to bring it all together.

Check out this recipe

Easy Summer Spaghetti

A minimalist spaghetti dish you can make in under 30 minutes using summer fresh ingredients!

Check out this recipe

Sheet Pan Pineapple Chicken Tacos with Cilantro Slaw

Taco Tuesday is levelled up with a sweet and spicy pineapple chicken taco filling matched with a cool, earthy cilantro coleslaw!

Check out this recipe

If you have an hour or two on the weekend to take some time to prep parts of your meals, then you can get dinner on the table so much faster during the week! Here are some meal prep ideas:

1. Chop your veggies

Chop your veggies and then place each meal’s worth of veggies in a ziploc bag.

Sheet Pan Pineapple Chicken Tacos with Cilantro Slaw: Chop the jalapeno, dice the red onion, shred the cabbage, and chop the cilantro.

Feta Beet Salad: Slice beets.

Easy Summer Spaghetti: Chop the onion and zucchini.

2. Prepare your sauces

Sheet Pan Pineapple Chicken Tacos with Cilantro Slaw: Make the sauce and the cilantro slaw.

Feta Beet Salad: Make the dressing

Chipotle Fish Tacos: Make the chipotle sauce.

Happy meal prepping!

Want to get the meal plans sent right to your inbox each week?