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thedietitianfeed

Dietitian made recipes + meal planning ideas
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Dietitian Tip @thedietitianfeed Simplify eating wi

Dietitian Tip @thedietitianfeed
Simplify eating with the balanced meal formula

Eating well does not need to be complicated. As you may have noticed I talk about meal balance a lot, and for good reason!

Aiming for balanced meals is a simple and easy way to make sure you are getting the right amount of all the nutrients like fibre, protein and vitamins:

The simple balanced meal formula:

1/4 whole grain or complex carb
+
1/4 protein
+
1/2 non-starchy vegetable and/or fruit
+
BONUS 1-2 tbsp healthy fats
=
A nutritionally balanced meal

As you can see in the video, it does not need to be perfect every time. This is a great guide that you can customize to meet your needs. Comment below if you have any questions!

Like and save this video for later and follow me @thedietitianfeed for more nutrition tips and healthy recipes
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#nutritiontip #healthymeals #healthyfood #balancedmeals #balanceddiet #healthyrecipes #balancedlifestyle #highproteindiet #highproteinmeals

New! Peanut Sauce Tofu Noodle Bowl by @thedietitia

New! Peanut Sauce Tofu Noodle Bowl by @thedietitianfeed

This noodle bowl is a delicious, flavourful and nourishing meal you will want to make on repeat.

Like & save this post to make later and follow @thedietitianfeed for more delicious, nourishing recipes! 
Ingredients:
Tofu Stir Fry & Noodles
* 1 block extra firm tofu
* 1 tbsp sesame oil, divided
* pinch salt, pepper and garlic powder
* 200 g rice noodles of choice, cooked according to package directions
* 1 bunch green onions, white parts thinly sliced *Chop some of the greens for garnish
* 1 large carrot, grated
* 1/4 of a small green cabbage
* 1 red bell pepper, thinly sliced
Peanut Sauce
* 1/3 cup natural smooth peanut butter
* 3 tbsp soy sauce
* 2 tbsp honey
* 2 cloves garlic, minced
* Juice of 2 limes
* 1/2 tsp red pepper flakes
* 1/3 cup water
* 1 tbsp cornstarch

Directions:
1. Start by preheating the oven to 400℉ and line a baking sheet with parchment paper. Pat the block of tofu dry with a paper towel and slice the tofu into sticks.
2. Place the sliced tofu in a medium bowl and add 1/2 tbsp of sesame oil along with the pinch of salt, pepper and garlic powder. Mix well then spread out evenly on the baking sheet. Bake for 25 minutes while you prep the remaining ingredients.
3. Mix the ingredients for the peanut sauce in a bowl and set aside, cook your noodles according to package directions and set aside. Toss a drizzle of oil into the cooked noodles to prevent from sticking. Heat a large frying pan over medium heat and add the remaining 1/2 tbsp of the sesame oil.
4. Once hot add the green onions to the pan and fry for about 30 seconds before adding the carrot, cabbage and bell pepper. Sauté for 10-15 minutes until the veggies are softened and cooked through. Remove from heat and pour in the peanut sauce and tofu. Mix for about 30 seconds, it will start to thicken slightly from the heat.
5. Serve over top the rice noodles (or mix the noodles into the stir fry mixture) and garnish with the reserved green onions. Enjoy!
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#healthyrecipes #vegetarianrecipes #balancedmeal #healthylifestyle #healthyfood #noodlebowl #peanutsauce #stirfryveggies #easydinner #easydinners #quickhealthymeals

Episode 5 of Dinner in a Pinch @thedietitianfeed

Episode 5 of Dinner in a Pinch @thedietitianfeed

My Moroccan Chicken Sheet Pan dinner is an easy, nourishing & super flavourful sheet pan dinner you can whip up in a pinch!

It contains warming spices, plenty of veggies and makes for the perfect quick weeknight meal.

Like & save this post to make later and follow me @thedietitianfeed for more delicious, nourishing recipes!

Ingredients:
- 2 lbs boneless, skinless chicken thighs
- 1 medium cauliflower, chopped into bite size pieces
- 2 large carrots, peeled & chopped into bite size pieces
- 3 tbsp olive oil
- Juice of 1 lemon
- 3 cloves garlic, minced
- 2 tsp cumin
- 1 1⁄2 tsp paprika
- 1 tsp turmeric powder
- 1 tsp cinnamon
- 1/2 tsp cayenne powder
- 1/2 tsp salt
- Pinch black pepper
- Feta cheese for topping *Optional
Directions:
1. Pre heat the oven to 425°F and line a large baking sheet with parchment paper.
2. Toss all the vegetables and chicken into a large mixing bowl. Add the olive oil and lemon juice, mixing to coat. Mix in the garlic, spices, salt and pepper.
3. Spread the chicken and vegetables out on the baking sheet. Bake for 25-30 minutes, flipping halfway, or until the chicken is cooked through and reached an internal temperature of 165°F. Sprinkle feta cheese on top if using and serve warm.
4. Serve with grain of choice or as is. Enjoy!
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#sheetpan #sheetpandinner #sheetpanmeals #healthyfood #healthydinnerideas #healthydinnerrecipes #moroccanchicken #chickensheetpan

Simple Lemon Tahini Sauce 🍋 by @thedietitianfee

Simple Lemon Tahini Sauce 🍋 by @thedietitianfeed

This delicious Lemon Tahini Sauce is such a great staple to add to so many meals to add flavour. It’s also a great nutrient dense way to top off your dish with healthy fats, b vitamins & antioxidants.

Use it to top:
- grain bowls
- Salads
- Drizzle on a baked sweet potato
- Roasted veggies

Lemon Tahini Dressing:
- 1/3 cup tahini
- Juice of 1 large lemon
- 1 clove garlic, minced
- 5-6 tbsp water or more to thin to desired consistency
- Pinch salt and pepper to taste

In a small bowl, whisk together the tahini, lemon juice and garlic. Whisk in the water 1 tbsp at a time until your desired consistency is reached. Add salt and pepper to taste. Enjoy!
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#tahinidressing #tahinisauce #tahini #healthyrecipes #healthymeals #sauces #healthysauce #healthydressing #wholefoods

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