BREAKFAST
This comforting bowl of cinnamon apple oatmeal is packed with fibre, slow-digesting carbs, and natural sweetness. It makes 5 servings, in total costing $4.75 CAD and costing $0.95 CAD per serving. Each serving contains 6 grams of protein, 7 grams of fibre, and 290 calories.
This creamy banana peanut butter overnight oats combo is rich in potassium, fibre, and healthy fats — perfect for grab-and-go mornings. It makes 5 servings, in total costing $4.25 CAD, and costing $0.85 CAD per serving. Each serving contains 8 grams of protein, 7 grams of fibre, and 300 calories.
A savory couscous-based breakfast bowl using vegetable broth, frozen mixed vegetables, and pantry seasonings. A simple, nutrient-dense recipe that delivers 7g of protein, 5g of fibre, and 260 calories per serving. Created 4 servings at a total cost of $3.40 CAD or $0.85 CAD per bowl.
LUNCH & DINNER
This hearty, warm and comforting minestrone soup is packed with fibre-rich beans, vitamin-loaded vegetables, and whole grains. This recipe makes 6-8 servings, with a total cost of less than $14 CAD and each serving costing roughly $1.70 CAD. Each serving contains 12 grams of protein, 10 grams of fibre, and 300 calories.
This protein-packed tuna rice bowl is a simple, affordable meal that doesn’t compromise on nutrition. This recipe makes 3 servings, each serving containing 27 grams of protein, 8 grams of fibre, and 390 calories, with a total cost of less than $8 CAD and each serving costing roughly $2.60 CAD.
This hearty stew is a one-pot wonder: rich in flavour, loaded with vegetables, and powered by chickpeas for protein and veggies for fibre. It can also be served with cooked white rice. This recipe makes 5 servings, in total costing $10.45 CAD and each serving $1.75 CAD. Each serving contains 12 grams of protein, 10 grams of fibre, and 280 calories.
These quesadillas are a quick and satisfying meal loaded with plant-based protein, fibre, and flavour. This recipe makes 4 quesadillas, with the total cost less than $10 CAD and each serving costing $4.80 CAD. Each serving contains 20 grams of protein, 12 grams of fibre, and 480 calories.
More recipes to come on September 30th.