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July 18, 2019


Summer is in full swing! Time to whip out the BBQ, enjoy drinks on a patio and relax by the lake. Enter temptation; eating out A LOT, “forgetting” about your meal plan and avoiding workouts.

But don’t worry, we got you. Here are 4 tips for enjoying a healthy summer (what’s left of it).


Your body can easily become dehydrated when you’re spending time in the sun. Remind yourself to drink water whether you’re thirsty or not. If you’re bored of drinking water, choose a healthy alternative like coconut water or green tea. Not only is dehydration harmful for your body, it can set off cravings for food when you’re not even hungry!


Eat A Balanced Diet

Spend as much time as you can outside! However, eating out and indulging at the nearest restaurant can be easy to fall into, so be prepared. Prep some healthy summer snacks to keep in your cooler and stock your fridge with ready to go meals. 

Toronto’s top rated meal prep delivery is here to make summer convenient, healthy and full of taste. How can you make your summer even more enjoyable? Having your fridge stocked with Power Kitchen meals. Fill your picnic cooler with PK meals or enjoy them at home after a day of fun! You’ll save time in the kitchen and spend time on what matters most. Check out our meal plans!


Take Up A New Hobby 

The sun is here, come out and play! There are so many outdoor activities to take advantage of. Green thumb anyone? Those flowers won’t plant themselves. If gardening isn’t your thing, why not join a sports team for the summer? If you find a sport that’s right for you, you’ll be having so much fun that you won’t even notice how much exercise you’re getting.


Stay Active

When summer comes around, the dark interior of the gym just doesn’t seem that appealing. Don’t let all of your hard work to go to waste! Get creative with your workouts, take it outside or take up a new activity. Make small adjustments to keep your fitness up throughout summer. Your lifestyle will change, allow for your fitness routine to adjust too. Oh and……make sure to have fun!


May 6, 2019

If you haven’t heard of intermittent fasting, you must be living under a rock. Power Kitchen is here to break it down!

What is IF?

Intermittent fasting (IF) is one of the world’s most popular health and fitness trends right now. To fast, we refrain from eating over a period of time and intermittent fasting deliberately extends this period. You may skip a meal now and again, so does this mean you’re already practicing intermittent fasting? Not exactly. There’s some structure to it if you want to see results.

Two of the most popular methods are the 16:8 and the 5:2. The 16:8 requires a 16 hour fasting period followed by eight hours of normal eating. The 5:2 involves restricting your calories to approx 500 for two days and interspersing these restrictive days among five normal calorie days.

Does 16 hours seem too daunting? Relax, it’s not as tough as it seems. IF does not call for a drastic change in lifestyle, you’re simply adjusting your feeding window. There’s no diet for intermittent fasting and it also cuts out on calorie counting, allowing you to be a lot more liberal with your diet (we’re not promoting pizza for every meal though).


Why are people doing it?

Why should we consider intermittent fasting? Research shows some pretty transformative benefits that are not only related to weight loss and lean muscle building. Studies have shown that IF can reduce the risk of heart disease, improve memory and reduce inflammation. When your body isn’t caught up digesting food, it has time to do a lot of other things. Now that’s impressive.


But I was told that breakfast is the most important meal of the day!

Did your parents force you to eat at least one spoonful of oatmeal before school? Well, medically there’s actually no requirement to eat breakfast. This is the news that non-breakfast eaters have been waiting to hear! The next step is eating your last meal of the day earlier in the evening to ensure that 16 hour of fasting. Easy isn’t it?


Can I work out?

Yes, you can workout while fasting. Intermittent fasting will help maintain your muscle mass and you’ll start to see results from your time spent in the gym. #GAINS.


It isn’t for everyone.

Sure, it’s all the rave at the moment but like all things in this world, intermittent fasting isn’t for everyone. It depends on your body type, maybe you simply can’t function without a wholesome breakfast in the morning (checkout Power Kitchen’s breakfast items here: https://www.powerkitchen.ca/product-category/breakfast/). The only way you’ll find out if it works for you is to try it.

If you can fit IF into your lifestyle, your enhanced energy and focus will highlight IF as a compelling health and fitness strategy. Give it a go!

March 15, 2019


Are you trying your best to exercise and eat healthy but not seeing results? Are your efforts consistent?

Consistency is the key to better health but is also one of the biggest challenges. Following a nutrition and exercise plan on and off for a month won’t lead to results; aiming for perfection will inevitably lead to failure. So how can you be realistic and consistent with your health and fitness journey?  Check out our 3 tips on how to stay consistent with diet and exercise below :

Find What Works For You

Power Kitchen believes that not one size fits all when it comes to diet and fitness. If you can’t give up carbs completely, don’t start the keto diet. If you hate the thought of CrossFit, don’t agree to join with your CrossFit enthusiast friend. There are alternatives, in fact, there are so many options out there! Do your research to find a non-restricting eating plan and give those free trial fitness classes a go. Think of convenience here, if your meals and workouts are easily accessible, consistency is easier to maintain. You will be more willing to workout when your gym is close to home or work. When your meals are conveniently waiting in your fridge to be reheated, eating healthy won’t feel so intimidating. A healthy diet and workout shouldn’t feel like an agonizing sacrifice, decide on what fits into your lifestyle and don’t try to fit into someone else’s.

Plan, Plan, Plan

Planning your meals and workouts in advance will make you more likely to follow through with them. It will be less daunting to stick to your workouts when you know what you’re doing and when. Add your workouts into you calendar and make them an important, enjoyable part of your day! It’s also easier to eat clean when you know what you’re having for each meal in advance. Does your lifestyle not allow much time for meal prepping? Or are you just not too skilled in the cooking department? Outsource your food, it’ll save you time and you’ll get delicious meals without the work in the kitchen. Toronto’s Power Kitchen meal prep delivery has healthy, macro controlled meals that can be delivered right to your doorstep. With meal boxes to suit many diets, delicious food is only a click away.

If all doesn’t go to plan, don’t get worked up. There should still be room for spontaneity and last minute social plans. Don’t be so strict that you upset other areas in your life and always be forgiving when things don’t go the way you planned.


Be Realistic and Don’t Forget to Live!

You’ve done all the hard work and created healthy, consistent habits. Clean eating and workouts that were once challenging have become routine. Fantastic! However, consistency doesn’t suggest that you eat only clean meals and workout nonstop. Take breaks, have cheat days and be realistic. Your life is meant to be lived and not restricted by your new, healthy way of living. If health and fitness are a constant in your life, you can still enjoy life’s pleasures and not feel guilty about it.

The 80/20 principle is a great approach to achieve consistency and balance. By following your diet and fitness plan 80% of the time, you won’t feel guilty when you rest and treat yourself over the remaining 20%.

Consistency is undoubtedly important when it comes to getting those long term results. Remember, start at your own pace and commit only to health and fitness goals that are sustainable!


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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