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June 26, 2018

At Power Kitchen, we pride ourselves on making eating healthy easy. Our meal prep delivery service makes it easy to maintain your diet even for specific diets like Keto and Paleo, but it’s not always easy to maintain your diet especially for those with a sweet tooth.

Power kitchen has begun to roll out a suite of tasty healthy snacks like our peanut butter protein balls and our coconut protein balls, we have more exciting snacks on the way but for those who can’t help but do a little snacking check out this list for 10 healthy snacks to satisfy your sweet or salty cravings.


Mixed Nuts

For those on the Keto diet, some mixed nuts are the perfect snack. They have a great mix of healthy fats, protein, and fiber which is perfect for losing weight. For those not on the Keto diet, some mixed nuts are still a great snack but eat in moderation as they do have a high-fat content.

To make a sweeter treat try a trail mix with some mixed in fruit or grab some nuts covered in Dark Chocolate.


Kale Chips


Kale is a super food great for providing you with fiber and antioxidants which will decrease blood pressure and can help reduce the risk of colon cancer. Some lightly salted Kale Chips are a great healthy snack that you can eat every day without feeling guilty.



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Snacking does not have to be complicated while eating a massive amount of fruit includes a lot of natural sugars a little fruit daily offers great nutritional value. We have all heard “an apple a day keeps the doctor away” apples, grapes, oranges etc all make for great healthy snacks. If you’re worried about your potassium levels then work in a few bananas into your weekly diet.


Chia Seed Pudding

Alone Chia seeds can be bland but when soaked in liquid they can improve the consistency of your pudding. Not to mention this Keto and Vegan-friendly snack is full of antioxidants to improve heart health. Mix with a tablespoon of peanut butter and cocoa, add water and your good to go! You can add in some sweetener to improve the taste of your pudding or add in some protein powder for a protein heavy snack to hit assist in hitting your macro goals.

Beef Jerky or Beef Sticks

Some extra beef is the perfect snack to get more protein into your diet without adding many carbs or fats. Careful as some store bought jerky can be full of preservatives and sugars but find some natural grass fed jerky and this healthy snack will be perfect to meet your savory craving. In addition grass, fed beef is a terrific source of omega-3 fatty acids great for your body and brain.



This Keto classic can also be a perfect snack on any diet. Avocados are proven to lower cholesterol, reduce arthritis and protect skin from sun damage. While high in fat Avocados are great in moderation as the fats from avocado are primarily healthy monounsaturated fats.


Edamame Beans

There are tons of benefits to eating a cup of edamame beans.  Not only is edamame a terrific source of protein with about 17 grams of protein per cup but these beans are also full of the antioxidant kaempferol, which has been proven to assist in weight loss and lower blood pressure.



No need to go to booster juice next time you’re craving a smoothie. There are tons of healthy smoothies you can make from your home. Smoothies can be an easy way to satisfy your sweet tooth and with tons of options to choose from you won’t get bored.

My recommendation for a basic smoothie try combining some frozen fruit (I like strawberries and bananas), a tablespoon of peanut butter, a scoop of vanilla or chocolate protein powder, and a cup of water or low-fat milk (almond or skim milk works well). Try your own experiments with ingredients like chia seeds, berries, or honey to change up the flavor.

Low Fat Yogurt


Some low-fat yogurt is a great snack chalk full of calcium to help promote bone and teeth health. If you find traditional yogurt to be bland try mixing in a scoop of Nutella and/or peanut butter to enhance the flavor. For those eating Keto go with full-fat yogurt instead. Full fat yogurt will help to get your daily dose of healthy fats and has less carb content than the reduced fat yogurts I would recommend for other diets.




Fear, not coffeeholics coffee is actually very healthy and some recommend drinking multiple cups a day. A recent study has shown those who drink 4 cups of coffee have a 64% lower risk of death. This reduction is even greater for those aged 45+ so no matter your age don’t be afraid of a morning cup of joe. Coffee can reduce the risk of liver diseases, cholesterol cancer, and type 2 diabetes. Not to mention caffeine is a terrific natural fat burner which can help in your weight loss goals.

May 31, 2018

Eggs are a great source of protein with 6 grams of protein and no carbs, a few eggs in the morning is a great way to start the day. When trying to build muscle hitting specific protein goals every day is important so getting a quick 20 – 25 grams of protein is a great way to start the day. Getting the rest of your meals through one of Power Kitchens many plans like the Bulking Meal Plan is a great way to maintain your macro goals but starting the day with a healthy breakfast will get your metabolism going and keep you from overeating at lunch.

The problem with eggs is eating them every day can be bad for your cholesterol especially if you are getting to the point where you’re eating 10+ eggs a week. This blog will highlight 7 easy breakfast meals which will give you a nice protein boost and allow you to take a break from traditional egg-based breakfasts.

1)Avocado Toast with Turkey Sausage



Avocado Toast with Turkey Sausage


  • Avocado
  • Turkey Sausage/ Turkey Bacon
  • Whole Grain Toast

No need to spend $12 for Avocado toast when making your own can be simple. Simply mash up some avocado and spread it across some whole grain toast. Add some low-fat turkey sausage or turkey bacon on the side which will easily get you up to that 20 grams of protein and when combined with the toast makes for a delicious breakfast to start the day.

2) Protein Pancakes



Protein Pancakes

  • Protein Pancake Mix
  • Light Maple Syrup (optional)
  • Cup of sliced almonds or mixed nuts (optional)
  • Mixed Fruit (optional)


Who doesn’t love pancakes? While usually a breakfast low on nutrition using a protein pancake mix like this one from FlapJacked is a great way to start the day with at least 20 grams of protein. Sprinkles some nuts on top for added flavour and protein.  


3)  Peanut Butter and Chocolate Smoothie


  • 1 cup of almond/ skim milk
  • 1 banana
  • 1 tablespoon of all natural peanut butter
  • ¼ cup soft tofu
  • 1 teaspoon cocoa powder
  • Mixed fruit/berries (optional)


Here is a simple but delicious smoothie which will also get you close to that 20 grams of protein mark. Perfect for those with a sweet tooth simply add all ingredients into a blender and your good to go.  Experiment by adding different fruits and make your perfect smoothie.


4) Cream Cheese and Lox



  • Fat-Free Cream Cheese
  • Smoked Salmon
  • Whole Grain Toast


A classic can go a long way. Cream cheese and lox is a delicious combination making for a great breakfast. Salmon is a not only very high in clean protein but also very good to stimulate your brain. Simply spread your cream cheese on toast add the salmon on top and you’re ready to start your day.


5) Quinoa and Chia Oatmeal



  • 2 cups rolled oats
  • 1 cup quinoa
  • 1 cup wheat flakes
  • ½ cup chia seeds
  • Fresh Berries (optional)


What’s a breakfast list without an oatmeal option? This Oatmeal mix is packed with quinoa and seeds for nutritious protein. Simply combine your oats, flakes, seeds, and quinoa in an airtight container. When ready to cook poor entire content into a saucepan with water or milk and bring to boil. Reduce to a simmer, cover and cook for 10 – 15 minutes. After cooking try adding some fresh berries or other fruit for increased flavour.

6) Easy Overnight Peanut Butter Oats



  • 2 Tablespoons of all natural peanut butter
  • ½ cup almond or skim milk
  • 1 cup oats
  • Chia seeds (optional)
  • 1 tablespoon of maple syrup or sweetener (optional)
  • 1 scoop vanilla protein powder (optional for a protein boost)


This simple recipe is perfect for the earlier riser. Some of us find it difficult to get out of bed in the morning and the idea of cooking a full meal after that can be daunting to say the least. This meal can be quickly prepared overnight and will be ready to eat in the morning.


Simply take a small bowl and add your almond milk, seeds, peanut butter, sweetener, and protein powder and stir together. Add in the oats and continue to stir until oats are moisturized and fully mixed into almond milk. Cover securely and place in fridge overnight, your breakfast will be ready in the morning.  In the morning you can try add ing in some mixed fruit or nuts as a garnish, experiment and create a meal you love.


7) Vanilla Chia Pudding



  • ¼ cup cooked quinoa
  • 2 tablespoons chia seed
  • 2 tablespoons hemp hearts
  • ¼ teaspoon vanilla powder
  • Pinch of cinnamon
  • Choice of sweetener (pinch of stevia or 2 tablespoons of maple syrup works great)
  • 1 Cup of skim or almond milk
  • Fresh Fruit (optional)


This recipe is another great option for night before preparation. All you need to do is combine all your ingredients into a cup or jar and stir well. Cover and place in the fridge. Once again by the time you wake up your meal will be ready to enjoy. This simple pudding is also going to get you about 18 grams of protein. Play around with some fresh fruit, adding berries can really make this breakfast pop. 


There you have it ditch your daily scrambled eggs and try something new. These 7 easy meals will help your day feeling energetic and invigorated

May 23, 2018

This is a new series to the Power Kitchen Blog where we will highlight different fitness based events happening in Toronto. Summer is upon us and thus there are a number of events to choose from. What better way to start than the 11th annual Ride to Conquer Cancer


Ride to Conquer Cancer


The Ride to Conquer Cancer is an annual bike ride from Toronto to Niagara Falls taking place over two days. The 2018 trip runs on June 9 – 10 with a one day ride option just on the 9th. With its growth, the ride now offers 3 different routes ranging from 200 km – 250 km.




Think you got what it takes? There is still time to register, in order to ride there is a $75 sign up fee and you must commit to raising between $2500 and $3000 depending on if you are doing the one or two day ride. May seem like a lot to gather but all the money goes into the fight against cancer.


The Cause

All profit from the Ride to Conquer cancer goes to Princess Margaret Cancer Centre and there fight against cancer. Thanks in part to the Ride to Conquer Cancer the Princess Margaret Cancer Centre has become a global leader in the treating and research of cancer recently being recognized as a top 5 cancer research centre in the world.


The Results


As Canada’s largest peer to peer fundraising event the Ride to conquer cancer has seen massive success in doing it’s part in the fight against cancer.  Since 2008 the ride has raised over $175 million dollars for the Princess Margaret Cancer Centre which has gone toward treatment, research, advances in technology, and has helped develop new cancer education standards which have been implemented not just across Ontario but across the world.


Looking to donate?


Even if you do not know someone riding but want to make a general donation your support goes a long way. Check out their website for more details

May 11, 2018


Power Kitchen’s Keto Meal Prep is one of our most popular meal plans but it is also probably the plan we receive the most questions about. The Ketogenic diet continues to grow in popularity as many have found it an extremely effective way to burn fat. Based on fitness goals many diets will recommend getting calories from 15% – 30% fat, 35% – 45% carbs, and 30% – 50% Protein. This is similar to the way Power Kitchen designs our clean eating meal prep.


The Keto diet completely changes the macros which typically go into losing weight. By almost completely cutting carbs, lowering protein intake and instead replacing these lost macros with high-fat substitutes you will actually lose weight by putting your body into Ketosis.


What is Ketosis


Ketosis Is a natural metabolic state where your body runs out of carbs and instead turns to fat for energy.  On a traditional diet, your body will not typically enter a ketosis state as your body will have carbs to draw from when it needs energy. On a Keto diet, you eat an extremely small amount of carbs, typically under 30 grams/day. By doing this your body will be turning to fat on a regular basis for energy.


How Long Does it Take to Get Into Ketosis


How Long Does it Take to Get Into Ketosis


The old saying of “your body is not a machine” really comes into play here. While many people find their body enters a state of Ketosis after just 2 days some find it can take up to 2 weeks for your body to truly enter ketosis. This means if you think you put on weight after your first week, do not get discouraged as your body will soon start to adapt.


What Foods Can You Eat on the Keto Diet

What Foods Can You Eat on the Keto Diet

On the Keto diet, you are looking to find healthy fats like nuts, cheeses, and avocado and to avoid any food with a high carb count.


All of this can get confusing – Power Kitchen has a Keto Meal Prep available to help you out!


Fats and Oils

Fats and Oils

Remember we are looking for healthy fats. Foods with high saturated and monounsaturated are great, polyunsaturated from animals are great for you but avoid polyunsaturated from processed foods. Trans fats should also be avoided!


This is really where those used to dieting can feel weird about Keto. you might want to do things like cook with butter or lard. While typically oil is avoided on diets you can drizzle your meat with olive or avocado oil.


Good Fats and Oils for the Keto Diet

  • Lard
  • Oil
  • Egg Yolks
  • Butter
  • Olive Oil
  • Cocoa Butter
  • Coconut Oil
  • Avocado Oil
  • MCT Oil
  • Flaxseed oil
  • Walnut oil


Bad Fats and Oils for the Keto Diet


  • Corn oil
  • Canola Oil
  • Soybean Oil
  • Grapeseed Oil
  • Sunflower Oil
  • Peanut Oil
  • Sesame Oil


Keto Proteins

Jerk Chicken Thigh

Check the macros before purchasing but most proteins do not contain carbs, do be careful as the keto diet is also low protein


Good Proteins for the Keto Diet


  • Ground Beef
  • Ground Lamb
  • Bacon
  • Pork Chop
  • Eggs
  • Chicken Thigh
  • fatty fish


Proteins to avoid on the Keto Diet


Protein selection is an easy task when eating Keto as there are few protein that contain carbs. The most important thing is to see where your protein comes from.


  • Grain-fed meats
  • Processed meats (like hot dogs)
  • Factory farmed meats and fish


Keto Vegetables and Fruit

FrThe keto thought on fruits and vegetables steers away from the traditional nutrition that we all know. While many fruits and vegetables are keto friendly a lot (fruits especially) are high in sugar and thus have a fairly high carb content which needs to be avoided on Keto.


Worth noting that even keto friendly fruits and vegetables do not have much fat and should be eaten in addition to your high-fat substitutes.


Good Fruits and Vegetables to Eat Include

  • Avocado
  • Cabbage
  • Cauliflower
  • Broccoli
  • Mushrooms
  • Spinach
  • Bok Choi
  • Green Beans
  • Kale
  • Blackberries
  • Raspberries


Fruits and Vegetables to avoid on Keto


Below are some of the fruits and vegetables to avoid, as a general rule with a few exceptions, most fruit should be avoided.

  • Bananas
  • Pineapples
  • Apples
  • Mango
  • Grapes
  • Citrus Fruits
  • Juices
  • Sweet Potato
  • Tomato
  • Carrots
  • Corn
  • Parsnips


Keto Dairy Products


Keto Dairy Products


Dairy products are used quite heavily on the keto diet as a way of eating healthy fats. Be careful as some highly processed dairy products can be higher in carbs


Good Dairy Products to Eat on the Keto Diet


  • Greek Yogurt(full fat)
  • Mayonnaise
  • Cottage cheese
  • Cream cheese
  • Cheddar cheese
  • Parmesan cheese
  • Mozzarella cheese
  • Feta cheese
  • Swiss Cheese
  • Heavy whipping cream
  • Brie


Dairy Products to Avoid on The Keto Diet


  • Milk (some whole milk can be alright)
  • Skim milk
  • Any “low fat” cheese
  • Any “low fat” yogurt
  • Shredded cheese (check label can be alright if it doesn’t contain potato starch)


Keto Nuts and Seeds

Keto Nuts and Seeds

Nuts are good snack or flavouring for meals on the Keto diet. They are high in fat and protein so can help to achieve macro goals. You can even eat them with dark chocolate which is also Keto friendly


Good Nuts and Seeds to Eat on the Keto Diet


  • Almonds
  • Brazil nuts
  • Cashews
  • Coconut
  • Macadamias
  • Hazelnuts
  • Sesame seeds
  • Sunflower seeds (hulled)
  • Pumpkin seeds (hulled)
  • Pistachios
  • Walnuts


Nuts and Seeds to avoid on the Keto Diet


  • Peanuts (technically Legumes)


Keto Beverages

Keto Beverages

Classic H20 is always going to be the best but there are a handful of drinks which are Keto friendly


Good Beverages to Eat on the Keto Diet


  • Water
  • Black Coffee
  • Green Tea
  • Black Tea
  • Diet Soda (drink sparingly)
  • Coconut Milk
  • Almond Milk
  • Broth
  • Club Soda


Beverages to avoid on the Keto Diet


  • Soda
  • Juices
  • Smoothies


Keto Alcohol


While it is best to simply not drink alcohol that’s not always realistic. If you are going out for a drink try to stick to the options below

Alcohol to Drink on Keto Diet


  • Light Beer
  • Bourbon
  • Champagne
  • Gin
  • Rum
  • Scotch
  • Vodka
  • Dry Wines


Alcohols to Avoid on Keto Diet


  • Beers
  • Sweet Wines
  • Cocktails
  • Flavoured Liquors
  • Mixers
March 28, 2018

Power Kitchen is excited to introduce the first of many in our educational video and blog series featuring Toronto’s best Health and Fitness professionals.

Our first series is with Cassandra Hope, certified personal trainer and registered holistic nutritionist in Leslieville. Cassandra has also joined the Power Kitchen team to help us create full- flavoured, balanced meals that meet the standards of Toronto’s top trainers and athletes.

Cassandra has given us her seal of approval when it comes to the quality and nutritional value of all of our delivery menu items.


We are so pumped to share this educational video and blog series with you all, as we explore all topics related to health, fitness, and nutrition. We hope these videos and blog posts inspire you to reach new heights on your health and fitness journey.


We here at Power Kitchen endeavor to fully support you as you continue with or begin your own health and fitness pursuit. We will continue to share more original motivational and educational content. The Power Kitchen team hope to make all aspects of your health and fitness pursuit when it comes to healthy eating, nutrition, and fitness as simple as possible. We have designed our menu to not only be full of all the nutrients your body needs on a daily basis but also something you look forward to eating. We truly believe that eating healthy shouldn’t feel like a “sacrifice”. So here’s to no more boiled chicken breast, flavourless carbs and unpalatable vegetables!


Stayed tuned to catch more specialized blog posts and a host of inspiring videos every week with Cassandra Hope and others as we talk about:


  • Understanding Your Body’s needs
  • Balance and Finding Your Path
  • Tips and Tricks – like the  80/20 Rule
  • Knowing is it Fat or Inflammation
  • Learning your Ingredients


And many many more!


Make sure you go and check out Cassandra’s site for more great content!


Power Kitchen is open for orders on April 13th – Subscribe now to our newsletter to get exclusive discount codes before our launch.

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