Are you ever confused about where foods like nuts, hummus, cheese, seeds, or olive oil fit into a healthy eating plan, and how much is actually considered a serving? You're not alone! As a Registered Dietitian, one of the most common questions I hear from clients is, "What exactly does this food count as?" Nuts, hummus, beans, cheese, seeds, and olive oil are all incredibly nutritious foods, but they can also be some of the most misunderstood. Many foods contain a combination

A simple one-day snapshot of colourful, high-protein, Mediterranean-inspired meals to keep things easy, fresh, and nourishing. Breakfast: Red Pepper Shakshuka with 2-Ingredient Za’atar Pitas Servings: 4 Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Ingredients Shakshuka 1 tbsp olive oil 1 small yellow onion, diced 2 red bell peppers, diced 2 cups cherry tomatoes, finely chopped 3 garlic cloves, minced 1 can diced tomatoes 2 tbsp tomato paste 1 tsp paprika

This cozy Thai-inspired soup is creamy, nourishing, and packed with fibre-rich lentils, vegetables, warming spices, and plant-based protein. Paired with garlic shrimp skewers and soft almond flour naan, it creates the ultimate balanced comfort meal. Naturally gluten-free and dairy-free, this recipe is perfect for colder evenings, meal prep, or feeding a crowd. Prep Time: 20 minutes Cook Time: 6–8 hours (slow cooker) Total Time: Approximately 6–8 hours Servings: 6 Gluten-Free: