Recipes • Nutrition Education • Balanced Eating

 

I created this blog to help make nutrition feel simpler and more approachable. Here, you’ll find healthy and practical recipes you can make to help your stay on track. High-protein meals, lower-carb options, or family-friendly recipes that support your specific goals.

Alongside each recipe, I’ll also be sharing nutrition education to help you understand the “why” behind your food choices — from building balanced plates and increasing fibre, to understanding how to fuel your body properly.

If cooking or figuring out what to eat feels overwhelming, you’re not alone. My hope is that this blog helps take some of that pressure off.

Every recipe includes adjustments and simple swaps so you can tailor meals to your preferences and feel confident nourishing your body. Making eating well feel doable, sustainable, and delicious. 

💪 High-Protein Chili

High Protein • High Fibre • Blood Sugar Supportive • Budget Friendly

 

This is one of my go-to, easy recipes that I make on repeat — filling, balanced, and simple to adjust depending on your goals or preferences.

It’s ideal for meal prep, supports steady energy, and helps you build a nourishing plate without complicated ingredients or extreme food rules.

Macros Per Serving (10 Servings Total)
259 Calories | 42g Protein | 25g Carbs | 14g Fiber | 9.3g Fat

 

Macros will vary slightly depending on substitutes and serving size. 

 

Ingredients

Protein

  • 600g  lean ground beef (I used grass fed)

  • 1 cup dry lentils (rinsed)

  • 8oz stewing beef or elk 

Vegetables

  • 1 red bell pepper, diced

  • 1 cup fresh or frozen pumpkin (not pumpkin pie filling) - Can sub for sweet potato or carrots. 

  • 1-½ cup corn (fresh or frozen)

  • 1 large yellow or white onion, diced

  • 3–4 cloves garlic, minced (I like to add more garlic) 😋

Tomato Base

  • 1 large can (796 ml each) crushed tomatoes

  • 2 tbsp tomato paste

Liquid

  • 2–3 cups broth - I used bone broth to increase protein (adjust depending on thickness preference)

Spices

  • 3 tbsp chili powder

  • 1 tbsp cumin

  • 2 tsp smoked paprika

  • 2 tsp oregano

  • ½–1 tsp sea salt (to taste)

  • Black pepper to taste

  • Optional: pinch of cayenne, cinnamon, cocoa powder, chilli flakes 

Instructions

1. Sear Stewing Meat

In a large heavy-bottomed pot over medium-high heat, lightly sear the 8 oz stewing beef or elk until browned on the outside but not fully cooked through.

Season lightly with salt and pepper while searing.

Remove from the pot and set aside.

Do not wash the pot — those browned bits add depth and flavour.
If anything sticks to the bottom, add a small splash of broth to loosen before adding butter and onions. 

2. Build the Aromatic Base

Reduce heat to medium and add:

  • 1 tbsp butter or ghee

  • Diced onion

Cook the onions without salt at first.
Allow them to naturally release moisture and begin browning.

Once they are golden and starting to caramelize, then add a pinch of salt and pepper.
(This allows better browning before drawing out too much moisture.)

Add minced garlic and cook 30–60 seconds.

Add diced bell peppers and cook about 2 minutes until slightly softened.

Lightly season again with salt and pepper.

Remove mixture and set aside.

3. Brown the Ground Beef

Increase heat to medium-high and add:

  • 600g extra lean beef  (I used grass fed extra lean ground beef)

Season with salt and pepper while browning.

Cook until fully browned. Drain excess liquid if desired.

4. Bloom the Spices

Add the onion and pepper mixture back into the pot. Cook together 1 minute.

Add:

  • Chili powder

  • Cumin

  • Smoked paprika

  • Oregano

  • Optional add ins to boost flavour 1 tbs cocoa / 1 tsp Cinnamon /1/4-1/2 tsp Cayenne pepper / Pinch Chili flakes 

Stir and cook 1–2 minutes to bloom the spices.

Add tomato paste and stir until slightly darkened and incorporated.

Lightly season again.

5. Build the Chili

Add:

  • Crushed tomatoes

  • 1 cup broth

  • Seared stewing meat

  • Cooked lentils

  • Pumpkin

  • Corn

  • Worcestershire sauce

  • Liquid smoke

Stir well.

Add another small pinch of salt and pepper.

6. Simmer

Bring to a gentle boil, reduce to low, and simmer 30–40 minutes until:

  • Stewing meat is tender

  • Chili thickens

  • Flavours deepen

Taste and adjust final seasoning at the end.

Topping Options

  • Avocado

  • Pico de gallo

  • Plain Greek yogurt or sour cream 

  • Shredded cheese

  • Fresh cilantro

Why Layer Salt?

Seasoning gradually:
✔ Builds depth
✔ Prevents bland interiors
✔ Avoids oversalting at the end
✔ Enhances natural sweetness of onions

This is one of the simplest ways to make a healthy, lower-fat chili taste rich and balanced.

Why This Recipe Is Beneficial

Recipe Benefits 

This chili is nutrient-dense, balanced, and supportive of stable energy.

✔ High Protein (42g per serving)
Supports muscle repair, metabolism, and overall satiety.

✔ High Fibre (14g per serving)
From lentils, pumpkin, and vegetables — supporting digestion and gut health.

✔ Built for Steady Energy
The combination of protein, fibre, and slow-digesting carbohydrates helps keep you fuller longer and prevents sharp energy crashes.

✔ Balanced Carbohydrates
Carbs from pumpkin, lentils, and corn provide sustainable fuel for training, work, and daily life.

✔ Lower Fat, High Nutrient Density
Using extra lean grass-fed beef keeps calories moderate while maintaining iron, B vitamins, and quality protein.

✔ Blood Sugar Supportive
The combination of protein, fibre, and slow-digesting carbohydrates helps prevent sharp energy crashes and keeps blood sugar more stable.

This is a great example of how to build a balanced, performance-supportive meal without cutting entire food groups — just adjusting portions based on your goals.

Who This Recipe Is Great For

This recipe works well for:

  • Individuals working on fat loss who want high protein and high volume

  • Strength training clients needing adequate protein intake

  • Busy professionals who want meal prep-friendly options

  • Families looking for balanced, nutrient-dense dinners

  • Anyone wanting steady energy without restrictive dieting

  • Those looking to increase fibre and add more vegetables into their diet in a simple, practical way

  • Picky eaters who prefer familiar flavours while still improving nutritional quality

 

Especially helpful if you tend to feel unsatisfied after meals or rely on snacks throughout the day.

Simple Adjustments & Substitutions

 

Red Meat Substitutes 

  • Swap the beef for extra lean ground turkey or chicken

  • Use ground bison of elk if you prefer a leaner red meat option

  • Increase lentils and add mushrooms for texture

Vegetarian Option

  • Substitute meat for added lentils - 2 cups cooked

  • Add 1–2 cups finely chopped mushrooms for texture 

  • Optional: add black beans or kidney beans for additional plant protein

Note: Protein per serving will decrease unless additional plant protein sources are added.

Protein Boost Ideas 

  • Stir in plain Greek yogurt before serving

  • Add cottage cheese as a topping

  • Add hemp seeds for extra protein + healthy fats

Extra Vegetable Add-Ins

To increase volume and micronutrients:

  • Spinach (stir in at the end)

  • Zucchini

  • Mushrooms

  • Sweet potatoes 

  • Egg plant 

  • Celery 
  • Carrots
  • Cabbage 
  • Squash 

Lower Carb Option

  • Reduce lentils to 1/2 cup 
  • Reduce pumpkin or sub for other low carb veggies 
  • Remove or reduce corn (option use core as a topper)

Low carb veggie replacements:

  • Mushrooms
  • Cabbage
  • Celery 
  • Eggplant 
  • Zucchini
  • Bell peppers
  • Spinach

Higher Calorie / Performance Version

To increase total calories carbohydrates/ fats / protein.

  • Serve over rice
  • Serve over roasted potatoes or sweet potatoes
  • Serve with sourdough toast
  • Top with avocado or guacamole
  • Top with plain Greek yogurt or sour cream
  • Add shredded cheese

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