Recipes

Two Ingredient Upgrades

Ramen
Eggs

Add Cottage Cheese to Your Eggs

Portion size
2 servings

Nutrition Highlights (per serving)

✓ 27 g protein

✓ 250 mg calcium

✓ Excellent source of vitamin B12

Ingredients

  • 4 large eggs
  • ½ cup cottage cheese
  • ¼ cup shredded cheddar cheese
  • 1 tsp Everything Bagel seasoning
  • 1 tsp butter

Optional toppings:

  • 75 g smoked salmon
  • Sliced cucumber
  • Sliced tomatoes

Directions

  1. Whisk eggs and cottage cheese together until combined.
  2. Heat butter in a non-stick skillet over low heat.
  3. Add egg mixture.
  4. Using a silicone spatula, slowly pull eggs from the edges toward the centre.
  5. Continue gently folding every 15–20 seconds.
  6. Remove from heat while eggs are still glossy.
  7. Stir in cheddar cheese and Everything Bagel seasoning.

Instead of plain scrambled eggs:

  • Cottage cheese adds an extra 14 g protein
  • More calcium for bone health
  • Creates a creamy, soft-scrambled texture

Add 75 g smoked salmon:

  • 15–20 g additional protein
  • Nearly a full day’s worth of omega-3 fats
  • Vitamin B12

Serve with sliced cucumber and tomato for fibre, vitamin C, and colour.

Ramen

Turn Instant Ramen into a Balanced Ramen Bowl

Portion Size
2 servings

Nutrition Highlights (per serving)

✓ 25–30 g protein

✓ Excellent source of iron

✓ Source of calcium

✓ Fibre-rich vegetables

Ingredients

  • 1 package ramen noodles OR 180 g cooked soba noodles
  • 4 cups broth
  • 200 g medium-firm tofu, cubed
  • 2 eggs
  • 2 cups mixed vegetables:
    • bok choy
    • mushrooms
    • kale
    • spinach
  • 1 sheet nori, crumbled
  • 2 green onions

Directions

  1. Bring broth to a simmer.
  2. Add vegetables and tofu.
  3. Cook for 5 minutes.
  4. Crack eggs into broth.
  5. Stir gently in one direction to create egg ribbons.
  6. Add noodles.
  7. Top with nori and green onions.

Homemade Miso Broth Option

Instead of packaged broth, combine:

  • 4 cups hot water
  • 2 tbsp white miso paste
  • 2 tsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp grated ginger

Instead of mostly noodles:

  • Tofu adds protein, iron, and calcium
  • Eggs boost protein and vitamin B12
  • Seaweed contributes iodine
  • Vegetables add fibre and antioxidants

Butter Chicken

Add Greek Yogurt to Butter Chicken

Portion Size
4 servings

Nutrition Highlights (per serving)

✓ 38 g protein

✓ Calcium

✓ Iron

Easy Shortcut Version

Ingredients

  • 1 lb chicken breast, cubed
  • 1 tbsp olive oil
  • 1 jar butter chicken sauce
  • 1 cup plain Greek yogurt

Directions

  1. Cook chicken in olive oil.
  2. Add butter chicken sauce.
  3. Simmer for 10 minutes.
  4. Remove from heat.
  5. Stir in Greek yogurt.

Homemade Version

Ingredients

  • 1 lb chicken breast
  • 1 tbsp olive oil
  • 1 onion, diced
  • 4 cloves garlic
  • 1 tbsp grated ginger
  • 2 tbsp tomato paste
  • 1 can crushed tomatoes
  • 2 tsp garam masala
  • 1 tsp cumin
  • 1 tsp turmeric
  • ½ tsp paprika
  • 1 cup Greek yogurt

Directions

  1. Cook onion until soft.
  2. Add garlic and ginger.
  3. Add spices.
  4. Add tomato paste and tomatoes.
  5. Simmer for 15 minutes.
  6. Blend sauce if desired.
  7. Add cooked chicken.
  8. Remove from heat.
  9. Stir in Greek yogurt.

Popcorn

Pair Popcorn with Crispy Lentils

Portion Size
6 servings

Nutrition Highlights (per serving)

✓ 6 g protein

✓ 5 g fibre

✓ Iron

Air-Popped Popcorn

Ingredients

  • ½ cup popcorn kernels
  • 1 tbsp extra virgin olive oil
  • ½ tsp sea salt

Directions

  1. Heat olive oil in a large pot over medium heat.
  2. Add 2–3 kernels and cover.
  3. Once they pop, add remaining kernels.
  4. Cover and shake occasionally.
  5. Remove from heat when popping slows to 2–3 seconds between pops.
  6. Sprinkle it with salt and toss.

Crispy Lentils

Ingredients

  • 2 cups cooked green lentils, drained and well-dried
  • 1 tbsp olive oil
  • ½ tsp salt

Directions

  1. Preheat the oven to 400°F (200°C).
  2. Pat the lentils dry with a clean kitchen towel or paper towel. The drier they are, the crispier they’ll become.
  3. Transfer lentils to a baking sheet lined with parchment paper.
  4. Toss with olive oil and salt until evenly coated.
  5. Spread into a single layer.
  6. Bake for 35–40 minutes, stirring once halfway through, until golden brown and crispy.
  7. Allow to cool for 5–10 minutes before serving; they will continue to crisp as they cool.

Cheesy Popcorn Seasoning

  • 3 tbsp nutritional yeast
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp smoked paprika
  • ½ tsp salt

Homemade Ranch Seasoning

  • 2 tbsp dried parsley
  • 2 tsp dried dill
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp black pepper
  • ½ tsp salt

Toss with warm popcorn and olive oil.

Brownies

Add Butternut Squash and Almond Butter to Brownies

Portion Size
12

Nutrition Highlights (per brownie)

✓ 3 g fibre

✓ Vitamin A

✓ Healthy fats

Ingredients

  • 1 cup roasted butternut squash puree
  • ½ cup almond butter
  • ⅓ cup maple syrup
  • ⅓ cup cocoa powder
  • 2 eggs
  • 1 tsp vanilla
  • ½ tsp baking powder
  • ½ cup chocolate chips

Directions

  1. Preheat the oven to 350°F.
  2. Blend squash, almond butter, maple syrup, eggs, and vanilla.
  3. Stir in cocoa powder and baking powder.
  4. Fold in chocolate chips.
  5. Transfer to an 8×8 pan.
  6. Bake for 22–25 minutes.
  7. Cool completely before slicing.

For an even easier shortcut, stir 1 cup squash puree and ½ cup almond butter into a boxed brownie mix before baking. This creates a richer, moister brownie while boosting the nutrition.