Home / Nutrition (page 4)


Good Morning Blueberry Protein Muffins

A quick and easy recipe from one of our awesome TT Members Jane! Ingredients: 2 eggs 1/3 cup oats handful of blueberries 1 scoop vanilla protein powder 2tbsp water   Instructions: Mix and split mixture into 4 muffin tin spots and bake at 350 for about 12 minutes!

Read More »

Oatmeal Protein Pancakes…MMMM

Because pancakes are delicious, here is a quick and simply way to enjoy them AND hit your protein needs. The secret? Cottage cheese! Ingredients: 1/2 cup cottage cheese 1/2 cup rolled oats (no pre-cooking necessary) 3 eggs Instructions: Use a blender and blend all three ingredients. In a bowl whisk ...

Read More »

Mexican Night!

Here’s a quick an easy way to add a Mexican flare to your dinner tonight!   Grocery Store List: *Lean ground beef *Whole wheat wraps *Red pepper *Taco Seasoning (we like Old El Paso low sodium) *Farm Boy Salsa (also our fav!) *Refried Beans *Greens (spinach, romaine, kale)   In a large pan ...

Read More »

Coach Vanessa’s Shrimp Stir Fry

Check out this yummy dish compliments of Coach Vanessa! Ingredients: 2 zucchini sliced with a spiral cutter to make noodles 1/2 pint cherry tomatoes cut mushrooms pesto shrimp (could also use chicken) 1-2 tbsp olive oil 1 clove garlic salt pepper In a big frying pan combine olive oil, cherry ...

Read More »

Pumpkin Protein Muffins

A perfect quick and easy homemade option when you’re on the go! Ingredients: • 1 cup oats • 3/4 cup canned pumpkin • 2 eggs • 1 scoop of vanilla whey protein • 1 tsp pumpkin spice • 1 tsp of baking powder • 1/4 cup honey and 1-2tsp cinnamon ...

Read More »

The Perfect Steak Minus the BBQ!

It’s coming but it’s not quite yet BBQ season (insert longing face for Summer). The good news is if you have a hankering for steak on the BBQ you can have delicious steak BEFORE bbq season according to Coach Taylor! Here are the directions: *We recommend Steak from a local ...

Read More »

Chai Tea Protein Smoothie

Do you love chai tea? Then give this chai protein shake a spin! Skip the sugary chai tea lattes and opt to add in some protein pre/post training or for a mid afternoon pick me up. Ingredients 1 1/2 cups chilled, brewed chai tea ½ cup unsweetened vanilla almond milk 1 ...

Read More »

Quick and Easy Breakfast!

If you find yourself in a rush try this quick and easy breakfast recipe! A slice of toast 1/2 cup cottage cheese spread on top Your choice of: sliced apples, sliced banana or a handful of berries Add a topping like cinnamon or shredded coconut

Read More »

Coach Janine’s Burrito Bowl

This burrito bowl is one of Coach Janine’s Favourite go-to lunches or dinners! Ingredients: 1 Tablespoon olive oil 1/2 cup red bell pepper 1/2 cup diced sweet onion 1 pound extra lean ground beef 1/3 cup of your fav salsa 1 can black beans, rinsed and drained 1 can corn, drained ...

Read More »

Coach Taylor’s Blueberry Coconut Oatmeal

Who doesn’t like oatmeal? (ok, we know I person, right Al?) Try out this super simple recipe from Coach Taylor: Ingredients: *Slow cooked oats (we personally love the oats from Farm Boy) *Shredded coconut *fresh blueberries *water Prepare the slow cooked oats on the stove in a small pot. Water ...

Read More »


    As seen on...

    • The Huffington Post
    • Live Strong
    • Breaking Muscle
    • The Kingston Whig Standard