Hey There Fit Fam!

Today’s post is about food choices.


I have often written about meal planning and meal prep. Creating a weekly plan is crucial for me to staying on top of things. As a busy, working  mama of three active girls I need to be prepared. While my plan doesn’t  always go the way I hope I still feel better having an idea of what we will eat.

Having a plan however will only get you so far. Its not enough to just cook and eat, meals need to sustain us as well. There are many people think calories in and calories out is it. However, I honestly feel there is much more to eating than filling my belly.

Choosing NUTRIENT DENSE FOODS is crucial for growing healthy bodies, either mine as an athlete or my girls who are still developing.

The question is: how do you choose nutrient dense foods?

Here are the things I look for:

  • Whole foods – natural vs. processed
  • Protein – keeps you fuller and repairs muscles
  • Whole grains – fibre, protein, energy for long hard workouts.
  • Colourful – darker greens, brighter berries, all means more vitamins and minerals
  • Healthy fats – olive oil, coconut oil, nuts, and avocado are all great examples.

You may have noticed that calorie count didn’t factor at all. MANY nutrient dense foods are actually HIGH in calories. The idea is to balance them with lower calorie foods like fruit and vegetables. You have to eat in moderation. 1 cup of nuts does not make a healthy snack, while a handful of almonds and an apple is a great choice.

When I plan my meals I think carefully of the foods I am choosing: whole wheat pasta in my lasagna for example. Greek yogurt and fruit for a snack instead of pre-sweetened and flavoured yogurt.

Little add ons can help too. A sprinkle of chia or hemp hearts adds a great deal of protein and omegas. Spinach or kale into a salad or smoothie adds fibre and iron.

Want to learn more? Check out the Thrive Forward Program from Vega

Meal Plan For November 22 – 28, 2015





Sunday – Spicy Kale Lasagna – added ground moose and switched kale for spinach. With a garden salad

Monday – left over lasagna and salad

TuesdayRunner’s World Chicken Mango Fajitas – one of my absolute favourites!

WednesdaySkinny Tastes Minestrone Soup – perfect for a chilly day and the slow cooker!

Thursday – Leftover soup

Friday – Homemade Pizza and Salad – its just not Friday without pizza!

Saturday – Its officially Thanksgiving in Canada, but we are going to celebrate anyways with a Turkey Dinner with Friends!



My new job starts earlier than my last and I have been going in extra early to carpool with my husband to save gas $$$. This means getting creative and bringing portable breakfast foods. Luckily, I have a kettle, microwave, toaster and Keurig (wouldn’t survive without coffee).

Oatmeal and apple sauce – homemade from this recipe, I seriously love maple syrup!

Toast with PB and banana.

Lunches – also eating lunch at my desk

I made a big pot of chicken Tortilla soup this weekend so I will start the week with soup for lunch.

Salads – This one looks Delish!!  I’ll use a chopped apple and plain pecans. I am pretty excited to try a new salad dressing.

Eggs – I love eggs!


hemp bars
Photo Credit – Manitoba Harvest

Greek yogurt with fruit and chia

Apple Oatmeal Muffins from Cookie and Kate

Chocolate Peanut Butter Hemp Bars from Manitoba Harvest. – These are so ridiculous!

What’s on your meal plan? How do you choose foods?





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