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November 29, 2019

Eating well has never been so important to us but having the time to plan and prepare meals is a massive hurdle that many of us face.

Let us introduce you to the The Power Kitchen Meal Prep Challenge; where Power Kitchen highlights the struggles of meal prepping and staying consistent with healthy eating at home.

We not only underline the importance of meal prepping, we provide you with the time saving alternative to meal prepping at home and ordering takeout. We have challenged #teampowerkitchen members, capturing their journey all on camera. Our first participant must meal prep at home, starting first by buying groceries. There are two rules to this challenge, they must buy and prepare 5 different proteins for the week and must know all macros for their meals.

They have been challenged so that you don’t have to! Read on to find out who took on the challenge and to see how successful they were.

We wanted to challenge someone with average culinary skills, who has great intentions to meal prep and eat well and whose lifestyle includes plenty of fitness.

Chris Lewarne @thecuddlycanadian accepted the challenge and became the perfect participant, honestly sharing his struggles. As one of the founding trainers and a Chief Instructor at Barry’s Bootcamp Toronto, Chris leads a very active lifestyle. Chris is a fitness professional who depends on eating the right food to fuel his day and keep him energized when instructing Barry’s Bootcamp classes. 

Chris lets us in on a secret, he doesn’t have the patience or the impulse to cook and can’t find a budget friendly alternative. So, where to start? He reluctantly makes his way to the grocery store and the challenge commences. Considering the two rules for this challenge, Chris scans the aisles for a variety of protein, checking the price and the macros. A painfully time consuming task, Chris moves on to carbs and veggies. Realization hits, it isn’t simply about buying the raw ingredients. How will he make the food taste good enough to enjoy for the whole week!? To consistently stick to your meal plan, flavour and variety are required. Chris now understands the complexity of marinades and the prep time needed for carbs and veggies.

Lets not forget about the second rule, macros.

Where are Chris’s macros? Hidden on the packaging of each protein and carb he has chosen. Macros for veg will have to be looked up online, and Chris will have to calculate the macros for his desired portion size. Last but not least, Chris must add everything up to calculate the macros for one complete meal. Oh, don’t forget all marinades and seasonings, for FIVE meals.

If macros are important to you, you have to do it right. Say goodbye to your Sundays as you work as a chef and mathematician for the day. If only there was someone out there to deliver your meals labelled with macros……

Frustration takes over and Chris gives up, challenge over, challenge failed. 

What can Chris do now? He needs to meal prep and he needs wholesome balanced meals. Chris also needs variety and to enjoy his meals with accurate macros provided. To get this, Chris has no other alternative than to use a meal delivery service like Power Kitchen.

Tension eases for Chris as he escapes the grocery store, relaxing at his computer to order Power Kitchen meals. We can all learn from Chris and his reasons on why to order meal prep delivery online.

Power Kitchen is Toronto’s best rated meal prep and provides continuous variety with a weekly rotating menu, top class customer service, fresh meals delivered straight to your door, an extensive delivery area, meal boxes curated with specific goals in mind, macro and portion controlled meals, custom meals, biodegradable and oven friendly packaging, and a whole lot of love and care.

Do you want to follow in Chris’ footsteps? Skip the hassle, save time and spend energy on what matters most to you. Join #teampowerkitchen and order from one of our meal boxes today: https://www.powerkitchen.ca/meal-boxes/


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 6, 2019

Power Bowls, the healthy choice?

We have some new additions to the menu that are going to completely bowl you over!

Introducing our range of raw vegan bowls that are packed with power, nutrition and taste (our nicoise bowl being the exception to the vegan base). We have sought inspiration from all corners of the globe, staying true to our promise of variety, restaurant quality food and fresh, local produce.

The Unclassic Cobb Bowl


Can I add these bowls to my Power Kitchen meal prep delivery? Of course, our bowls are the perfect on the go meal and also a great compliment to our selection of reheatable meals. Want more protein? You got it! Add tofu, egg, chicken or steak to any bowl to boost your protein intake for the day.

“Power Bowls” are trending as the healthy choice and we couldn’t agree more! Who better to make a delicious range of power bowls other than Power Kitchen? We have curated delicious power bowl recipes loaded with super foods like raw veggies, greens, sprouts, nuts, beans and seeds.

The Hail Kale Caesar Bowl

Ah, but what about the dressing? All natural of course. Salad dressings are notorious for sneaking in extra calories with unhealthy additives. But fear not, our dressings are a blend of natural, raw ingredients. We have fresh tasting versions of beloved classics like vegan “caesar” dressing that are made in house weekly; You won’t’ find any pre-made, store bought dressings here!

Our Power Bowls are designed to energize your body, to alert your brain and your tastebuds. Gone are the days of lifeless, soggy salads – say hello to Power Kitchen Power Bowls!

Order Now: https://www.powerkitchen.ca/power-bowls/

The Nicoise Bowl


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.



Image Credits

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 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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