Registered Dietitian Guide: Simple Nutrition Upgrades That Actually Work

If you’re trying to eat better without overhauling your entire routine, this is your starting point. These recipes are designed to upgrade what you’re already eating; adding more protein, more fibre, and better balance; without sacrificing flavour. Think creamy sauces, satisfying meals, and easy add-ons that support energy, metabolism, and long-term health.

Because healthy eating should feel simple, delicious, and sustainable.

High-Protein Blender Sauces

a. Creamy Green Goddess (Serves 8)

Fresh, herb-packed, and creamy; perfect for bowls, salads, or as a dip.

Ingredients

• 1 cup basil leaves

• 1 cup spinach leaves

• 1 avocado

• 2–3 cloves garlic

• ¼ red onion (or 1 small shallot)

• Juice of 2 lemons

• 2 tbsp olive oil

• ¼ cup roasted cashews

• ¼ cup parmesan cheese (or nutritional yeast)

• 1 tsp salt

• 2 tbsp rice vinegar

• Optional: chives + ½ cup plain Greek yogurt (0–2%)

• 2–4 tbsp water (to thin)

Directions

1. Add all ingredients to a blender.

2. Blend until smooth and creamy.

3. Add water as needed to reach desired consistency.

4. Let sit 1–2 minutes, then re-blend for best texture.

Nutrition (per serving)

Calories: ~140

Protein: ~4–6g

Net Carbs: ~4–6g

b. Cauliflower Alfredo Sauce (Serves 6)

Creamy, comforting, and lighter than traditional Alfredo, with a protein boost.

Ingredients

• 3 cups cauliflower florets (fresh or frozen)

• 1 cup cottage cheese

• 2–3 cloves garlic (or 1 tbsp garlic powder)

• 2 tbsp olive oil

• ¼ cup grated Parmesan cheese

• ½ cup milk (or more to thin)

• 1 tbsp lemon juice

• Salt + pepper

Directions

1. Boil or steam cauliflower until very soft (10–12 minutes).

2. Transfer to a blender with cottage cheese, garlic, olive oil, Parmesan, milk, lemon juice, salt, and pepper.

3. Blend until completely smooth (add more milk if needed).

4. Heat on the stove if desired and serve with pasta, chicken, or vegetables.

Nutrition (per serving)

Calories: ~120

Protein: ~10–14g

Net Carbs: ~5–7g

Veggie-Forward Lunch

a. Inside-Out Spring Roll Bowl (Serves 4)

All the flavours of a fresh spring roll; crunchy, satisfying, and high in protein.

Ingredients

Base

• 1 lb ground chicken

• 4 cups shredded cabbage (green or coleslaw mix)

• 1 cup shredded carrots

• 1 cup bean sprouts

• 1 red bell pepper, thinly sliced

• 3 green onions (green tops only), sliced

• 1 tbsp sesame oil

• 1 tbsp olive oil

Optional Add-Ins

• 1–2 cups cooked brown rice or soba noodles

• Fresh herbs (cilantro, mint, basil)

• Crushed peanuts or sesame seeds

Spring Roll Sauce

• 3 tbsp peanut butter (or 6 tbsp peanut butter powder)

• 2 tbsp soy sauce

• 1 tbsp rice vinegar

• 1 tbsp lime juice

• 1–2 tsp honey

• 1 tsp sesame oil

• 1 tsp grated ginger

• 1 tsp chili garlic sauce (optional)

• Water to thin

Directions

1. Heat oil in a large pan and cook ground chicken until browned.

2. Add cabbage, carrots, and bell pepper. Cook 5–6 minutes (keep some crunch).

3. Stir in bean sprouts and green onions, cook 1–2 minutes.

4. Whisk sauce ingredients until smooth, adding water as needed.

5. Serve chicken mixture over rice/noodles (optional) and drizzle with sauce.

Nutrition (per serving, without rice)

Calories: ~350

Protein: ~28–32g

Net Carbs: ~10–14g

Breakfast of Champions

a. Build a High-Protein Breakfast Bowl (20–30g Protein)

A simple way to start your day with balanced energy and satiety.

Choose Your Base

• Oatmeal (½ cup cooked)

• Greek yogurt (½–¾ cup)

Add 2–3 Protein Boosts (~10g each)

• Cottage cheese (⅓ cup)

• Ricotta cheese (~½ - ¾ cup)

• High-protein milk (1 cup)

• Protein powder (⅓ - ½ scoop)

• Peanut butter powder (~3 tbsp)

• Peanut butter (~3 tbsp)

• Peanuts (¼ cup)

• Almonds (~⅓ cup)

• Almond butter (~3–3.5 tbsp)

• Pistachios (~½ cup)

• Cashews (~⅓ cup)

• Cashew butter (~4 tbsp)

• Pumpkin seeds (¼ cup)

• Sunflower seeds (⅓ cup)

• Hemp seeds (3 tbsp)

• Chia seeds (5-6 tbsp)

• Ground flax (6-7 tbsp)

• Eggs (2)

• Egg whites (~⅓ cup)

• Smoked salmon (~2 oz)

• Tofu (~½ cup firm)

• Tempeh (~⅓ cup)

Directions

1. Prepare your base (oatmeal or yogurt).

2. Add 2–3 protein options.

3. Mix and customize (sweet or savoury).

Nutrition (per bowl)

Calories: ~300–450

Protein: ~20–30g

Net Carbs: ~20–35g

b. Broccoli Cheddar Chicken Biscuits (Serves 8)

Savoury, high-protein, and perfect for meal prep.

Ingredients

• 1 tbsp olive oil

• 1 large onion, diced

• 1 red bell pepper, diced (optional)

• 1 lb lean ground chicken

• 2 tsp salt

• 1 tsp garlic powder

• ½ tsp black pepper

• 1 cup finely chopped broccoli

• 6 eggs

• 1½ cups shredded cheddar cheese (1 cup in mixture, ½ cup on top)

• 1½ cups almond flour

• ⅓ cup coconut flour

• 2 tsp baking powder

Directions

1. Preheat oven to 400°F and line a baking sheet.

2. Heat oil, cook onion and bell pepper 6–8 minutes.

3. Add chicken and broccoli, cook ~8 minutes until browned. Season and cool 10 minutes.

4. Whisk eggs in a large bowl. Add chicken mixture and 1 cup cheese.

5. Stir in almond flour, coconut flour, and baking powder (do not overmix).

6. Scoop into ~8–12 biscuits, flatten slightly, and top with remaining cheese.

7. Bake 12–14 minutes until golden. Cool 5 minutes before serving.

Nutrition (per serving)

Calories: ~260–300

Protein: ~20–24g

Net Carbs: ~4–6g

Looking for More Guidance?

If you would like personalized / tailored support, you can schedule an Initial Assessment (virtually or in-person) with Alissa Steinberg through the following [Booking Link] or connect with Vanessa, our Clinical Manager info@healthyu.ca with any questions.

Many extended health plans include coverage for Registered Dietitian services, so it’s worth checking with your provider.

Alissa helps to refine your nutrition strategy to support metabolic health, while gaining a deeper understanding of your metabolism and personalized nutrient needs. This can include reviewing your blood work, identifying key areas to optimize, and building a plan that fits seamlessly into your lifestyle; so it feels realistic, sustainable, and effective.

👉 Learn more or book here: [Booking Link]