Top 6 Meal Planner

At Epicure, we believe food should taste good, be easy to prepare, and be good for you – nourishing your body, mind, and soul. We’ve crafted a meal plan using the Top 6 Collection to help make healthy eating easy (and most importantly tasty!) for you and your family.

5 Snacks to fuel up – only 100 calories each:

• 1 cup (250 ml) berries + 2 Tbsp (30 ml) Summer Berry Fruit Dip
• 1 cup (250 ml) veggies + 2 Tbsp (30 ml) Lemon Dilly Dip
• ¼ cup (60 ml) Salsa + 1 small pita sliced into wedges
• 1 small apple + 1–2 tsp (5–10 ml) peanut or almond butter
• 15 Almonds

Your Monthly Meal Planner

Customize your meal plan to work for you by choosing a recipe from the categories below.

	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast ~400 calories	Easy Scrambled Eggs, whole-grain toast, cherry tomatoes	Smooth Operator Smoothie, 1/2 English muffin	3-Minute Egg Muffin, 1 small yogurt cup	Summer Berry Oatmeal, 1 cup (250 ml) skim milk	Berry Parfait
2 x 100-calorie snacks, your choice from list above
Lunch ~400 calories	Soup for the Soul, whole-grain roll	Sensational Salad, ½ whole-grain pita	Build-it-up Sandwich, veggies & dip	Soup for the Soul, whole-grain roll	Sensational Salad, ½ whole-grain pita
2 x 100-calorie snacks, your choice from list top above
Dinner ~400 calories	Meatless Monday, side salad & dressing	Pasta, side salad & dressing	Stir-fry, brown rice	Grill-It, brown rice, steamed veggies	Pizza, veggies & dip
Perfect Anytime Starter: Fill up fast with 1 cup (250 ml) of piping hot Chicken Bouillon before your meal. To make: Stir 1 heaping tsp (7.5 ml) of Chicken Bouillon Base into 1 cup (250 ml) hot water. Most of these recipes serve 1. Size up accordingly, if cooking for additional people. All dinner recipes make 4–6 servings.

Breakfast Ideas

Printer friendly version: Top 6 Breakfast Ideas (PDF)

Eggcellent Breakfasts

“Break” the “fast” with the most important meal of the day. Breakfast fires up your metabolism and gives you energy to get your day started. Here are some recipe ideas for quick and healthy meals to spice up your morning routine – eggs are considered one of nature’s perfect foods!

Easy Scrambled Eggs

Prep Time: 2 min               Cook Time: 3 min             Makes: 1 serving
In a mixing bowl, combine 2 egg whites, 1 tsp (5 ml) Seasoning for Cheese, Chives & Bacon Dip, and 1 tsp (5 ml) milk. Add to frying pan over medium heat and scramble for approximately 2–3 minutes. Serve.
Per serving: Calories 45, Fat 0 g (Saturated 0 g, Trans 0 g), Cholesterol 0 mg, Sodium 130 mg, Carbohydrate 2 g (Fibre 0 g, Sugars 1 g), Protein 8 g
Serving Suggestion: Serve with 2 slices whole-grain toast with 1 tsp (5 ml) margarine, and 1/2 cup (125 ml) cherry tomatoes (180 calories).
Create Something New: Swap Seasoning for Cheese, Chives & Bacon Dip for Lemon Dilly Dip Mix, 3 Onion Dip Mix, or Poco Picante Salsa Mix, or top with prepared Salsa.

3-Minute Egg Muffin or Wrap

Prep Time: 1 min               Cook Time: 2 min             Makes: 1 serving
Toast 1 whole-grain English muffin. In a microwave-safe bowl, crack egg, stir in 1 tsp (5 ml) 3 Onion Dip Mix, and cook on high for 1 minute. Place cooked egg on bottom of English muffin, top with other half, slice, and serve.
Per Serving: Calories 230, Fat 7 g (Saturated 2 g, Trans 0 g), Cholesterol 245 mg, Sodium 390 mg, Carbohydrate 29 g (Fibre 5 g, Sugars 6 g), Protein 13 g
Serving Suggestion: Serve with 1 small yogurt cup (70 calories).
Create Something New: Swap 3 Onion Dip Mix for Lemon Dilly Dip Mix, Seasoning for Cheese, Chives & Bacon Dip, or Salsa Mix. Or top with prepared dips or salsa. Wrap ‘n’ Roll: Instead of an English muffin, try a warmed whole-grain wrap. Add egg mixture, wrap, and roll. Great for breakfast on the go!

Summer Berry Oatmeal

Prep Time: 1 min               Cook Time: 2 min             Makes: 1 serving
Place 30 g (1.06 oz) – about 1/3 cup (80 ml) – natural oatmeal in bowl. Add boiling water, 1/2 tsp (2.5 ml) Summer Berry Fruit Dip Mix and let sit. Stir in 1/2 cup (125 ml) blueberries. Serve.
Per Serving: Calories 170, Fat 3 g (Saturated 0.5 g, Trans 0 g), Cholesterol 0 mg, Sodium 90 mg, Carbohydrate 33 g (Fibre 6 g, Sugars 9 g), Protein 5 g
Serving Suggestion: Serve with 1 cup (250 ml) skim milk (80 calories) or 1/2 cup (125 ml) 100% orange juice (60 calories).
Create Something New: Power-up with added protein! Simply cook in microwave with egg whites and water. Or add raisins, sliced apples, cinnamon, and top with sliced almonds, All-Bran Buds®, flax meal, or a dollop of low-fat Greek yogurt. Not a fan of oatmeal? Try Red Mill® Cereal, Cream of Wheat®, or quinoa instead.

Smooth Operator Smoothies

Are your short on time in the morning? Try smoothies! You can make them in just a few minutes and take them to-go in a travel mug. There are a number of flavour combinations you can try. Here are some suggestions to handle breakfast smoothly.

Berry Parfait

Prep Time: 5 min               Makes: 1 serving
In a small mixing bowl, combine 3/4 cup (180 ml) low-fat Greek yogurt with 1 tsp (5 ml) Summer Berry Fruit Dip Mix. Layer 1/4 cup (60 ml) yogurt in a bowl, top with 1/4 cup (60 ml) berries, then 1/4 cup (60 ml) yogurt, 1/4 cup (60 ml) berries, 1/4 cup (60 ml) yogurt. Serve.
Per serving: Calories 170, Fat 4 g (Saturated 2.5 g, Trans 0 g), Cholesterol 10 mg, Sodium 55 mg, Carbohydrate 20 g (Fibre 3 g, Sugars 17 g), Protein 15 g
Serving Suggestion: Top with 1/4 cup (60 ml) almonds (160 calories), All-Bran Buds® (80 calories), low-fat granola (130 calories).
Prep Tip: Layer all ingredients in a mason jar – it looks beautiful and is easy to grab and go on busy days.
Create Something New: Swap berries for any cut-up fruit, and yogurt for low-fat cottage cheese.

Berry Blast

Prep Time: 2 min               Makes: 1 serving
In a blender, combine 1/2 cup (125 ml) low-fat plain yogurt, 1/2 cup (125 ml) frozen berries, 1/2 tsp (2.5 ml) Summer Berry Fruit Dip Mix, 1/2 cup (125 ml) orange juice. Serve.
Per Serving: Calories 180, Fat 2 g (Saturated 1.5 g, Trans 0 g), Cholesterol 10 mg, Sodium 85 mg,  Carbohydrate 33 g (Fibre 3 g, Sugars 27 g), Protein 7 g

Chocolate, Peanut Butter & Jam Shake

Prep Time: 2 min               Makes: 1 serving
In a blender, combine 1/2 cup (125 ml) 2% chocolate milk, 1 small banana, 1 Tbsp (15 ml) peanut butter and ¼ tsp (1.25 ml) Summer Berry Fruit Dip Mix. Serve.
Per Serving: Calories 290, Fat 11 g (Saturated 3.5 g, Trans 0 g), Cholesterol 15 mg, Sodium 200 mg, Carbohydrate 44 g (Fibre 4 g, Sugars 31 g), Protein 10 g

Orange Berry Blast

Prep Time: 2 min               Makes: 1 serving
In a blender, combine 1/4 cup (60 ml) frozen orange juice concentrate, 1 cup (250 ml) skim milk, 1/2 tsp (2.5 ml) Summer Berry Fruit Dip Mix, 1/2 tsp (2.5 ml) Vanilla Extract. Serve.
Per Serving: Calories 210, Fat 0 g (Saturated 0 g, Trans 0 g), Cholesterol 5 mg, Sodium 105 mg, Carbohydrate 41 g (Fibre 1 g, Sugars 14 g), Protein 10 g
Serving Suggestion: Serve with 1/2 English muffin and 1 tsp (5 ml) margarine (100 calories).
Create Something New: Swap orange juice concentrate for any frozen 100% fruit juice concentrate or 1/2 cup (125 ml) frozen berries or 1 small frozen banana. Or swap milk for 2% chocolate milk. For extra protein, try adding 1/4 cup (60 ml) silken tofu.
Getting the right thickness: If your smoothie is too thick, thin it out with water. If it’s too thin, blend in ice cubes.

Lunch Ideas

Printer friendly version: Top 6 Lunch Ideas (PDF)

Build-it-up Sandwiches

Become a sandwich artist! Create your own signature sandwich and be the envy of the lunchroom. Portable, quick, and easy to make the night before, these sandwich masterpieces make fresh, delicious lunches:

Greek Chicken:

Prep Time: 5 min               Makes: 1 serving
In a small mixing bowl, combine 1 chopped chicken breast with 1 Tbsp (15 ml) Lemon Dilly Dip Mix, 1/4 cup (60 ml) low-fat plain yogurt, and 1/4 cucumber, grated. Spread filling on 1 slice of whole-grain bread. Top with lettuce leaf and a second piece of bread.
Per serving: Calories 330, Fat 8 g (Saturated 2.5 g, Trans 0 g), Cholesterol 215 mg, Sodium 330 mg, Carbohydrate 32 g (Fibre 5 g, Sugars 8 g), Protein 17 g
Serving Suggestion: Serve with cut-up veggies and prepared Epicure’s dip.
Create Something New: Swap whole-grain for different types of breads, buns, and wraps.

Tuna Roll-up:

Prep Time: 5 min               Makes: 1 serving
In a small mixing bowl, combine 1 small can tuna, 1 Tbsp (15 ml) prepared Lemon Dilly Dip, and 1/4 cup (60 ml) low-fat plain yogurt. Place filling in a whole-grain wrap. Top with shredded lettuce and roll.
Per Serving: Calories 290, Fat 6 g (Saturated 1.5 g, Trans 0 g), Cholesterol 35 mg, Sodium 340 mg, Carbohydrate 27 g (Fibre 0 g, Sugars 6 g), Protein 29 g

Egg Salad:

Prep Time: 5 min               Makes: 1 serving
In a small mixing bowl, combine 1 chopped hardboiled egg, 1 Tbsp (15 ml) 3 Onion Dip Mix or Lemon Dilly Dip Mix and 1/4 cup (60 ml) low-fat plain yogurt or light mayonnaise. Spread filling on 1 slice of whole-grain bread. Top with lettuce leaf and a second piece of bread.
Per Serving: Calories 270, Fat 8 g (Saturated 2.5 g, Trans 0 g), Cholesterol 215 mg, Sodium 330 mg, Carbohydrate 32 g (Fibre 5 g, Sugars 8 g), Protein 17 g

Sensational Salads

Colourful salads are a great way to meet daily veggie requirements and get the nutrients you need to power through the rest of your day!

Prep Time: 5–10 min        Each Makes: 1 serving

Seared Beef Salad with 3 Onion Vinaigrette

In a medium mixing bowl, combine 1 Tbsp (15 ml) olive oil, 1 Tbsp (15 ml) lemon juice, 1 tsp (5 ml) 3 Onion Dip Mix, 1 Tbsp (15 ml) red wine vinegar. Top with 2 cups (500 ml) Romaine lettuce, 6 cherry tomatoes, 1/4 cucumber, sliced, and 90 g sliced seared beef. Toss to combine and serve.
Per Serving: Calories 380, Fat 23 g (Saturated 6 g, Trans 0 g), Cholesterol 50 mg, Sodium 80 mg, Carbohydrate 13 g (Fibre 4 g, Sugars 6 g), Protein 31 g

Lemon, Dill & Feta Salad

In a medium mixing bowl, combine 1/2 cup (125 ml) low-fat Greek yogurt, 1 tsp (5 ml) Lemon Dilly Dip Mix and 2 Tbsp (30 ml) light feta. Top with 2 cups (500 ml) chopped Romaine lettuce, 1/4 cucumber, sliced, 6 cherry tomatoes, 1/2 cup (125 ml) drained chickpeas, and 2 Tbsp (30 ml) sprouts. Toss to combine and serve.
Per Serving: Calories 280, Fat 4 g (Saturated 1.5 g, Trans 0 g), Cholesterol 5 mg, Sodium 330 mg, Carbohydrate 39 g (Fibre 10 g, Sugars 12 g), Protein 24 g

Spinach Salad with Creamy Cheese, Chives & Bacon Dressing

In a medium mixing bowl, combine 1/4 cup (60 ml) low-fat Greek yogurt, with 1 Tbsp (15 ml) Seasoning for Cheese, Chives & Bacon Dip, and 1 Tbsp (15 ml) red wine vinegar. Toss with 2 cups (500 ml) baby spinach leaves, 5 sliced mushrooms, and 1 sliced hardboiled egg. Serve.
Per Serving: Calories 180, Fat 7 g (Saturated 2 g, Trans 0 g), Cholesterol 245 mg, Sodium 250 mg,  Carbohydrate 13 g (Fibre 5 g, Sugars 5 g), Protein 20 g
Serving Suggestion: Serve with whole-grain pita wedges (1 pita: 170 calories).

Soups for the Soul

There is nothing more comforting than a bowl of hot soup. Nourish the body and spirit with light, healthy lunches like the ones below.

Chicken Noodle Soup

Prep Time: 5 min               Cook Time: 15–20 min    Makes: 1 serving
In a small pot, combine 2 cups (500 ml) prepared Chicken Bouillon, 1 cup (250 ml) mixed veggies, 1/4 cup (60 ml) dry noodles, 1/2 cup (125 ml) chopped, cooked chicken breast. Cook over medium heat for 15–20 minutes.
Per Serving: Calories 300, Fat 4.5 g (Saturated 1 g, Trans 0 g), Cholesterol 70 mg, Sodium 320 mg, Carbohydrate 37 g (Fibre 9 g, Sugars 0 g), Protein 31 g

Egg Drop Soup

Prep Time: 5 min               Cook Time: 20–25 min    Makes: 1 serving
In a small pot, combine 2 cups (500 ml) prepared Chicken Bouillon, 1 cup (250 ml) mixed veggies, and ¼ cup (60 ml) noodles. Cook over medium heat for 15–20 minutes. Once cooked, crack 1 egg into soup and simmer for additional 2–3 minutes.
Per Serving: Calories 280, Fat 8 g (Saturated 2 g, Trans 0 g), Cholesterol 255 mg, Sodium 350 mg, Carbohydrate 37 g (Fibre 9 g, Sugars 1 g), Protein 17 g

Tortilla Soup

Prep Time: 5 min               Cook Time: 10 min           Makes: 1 serving
Purée in a blender or food processor 1 cup (250 ml) of prepared Salsa. In a small pot, combine Salsa with 1 cup (250 ml) water, warming over medium heat for approximately 10 minutes. Serve with 2 Tbsp (30 ml) low-fat shredded cheese and 3 crumbled whole-grain tortilla chips.
Serving Suggestion: Serve with crusty whole-grain bun.
Per Serving: Calories 120, Fat 4 g (Saturated 1.5 g, Trans 0 g), Cholesterol 5 mg, Sodium 670 mg, Carbohydrate 13 g (Fibre 2 g, Sugars 4 g), Protein 9 g

Dinner Ideas

Printer friendly version: Top 6 Dinner Ideas (PDF)

Meatless Monday

Make it your goal to go meatless once a week. It’s good for your health and the environment.

Fiesta Frittata

Prep Time: 10 min            Cook Time: 30 min           Makes: 4 servings
Preheat oven to 350° F (175° C). Lightly whisk 3 eggs and 6 egg whites in a bowl. Then whisk in 1–2 Tbsp (15–30 ml) 3 Onion Dip Mix and 1–2 Tbsp (15–30 ml) Poco Picante Salsa Mix. Pour into a lightly oiled 9” (23 cm) pie plate and bake for 10 minutes. Meanwhile, stir 1 cup (250 ml) beans with 1 diced pepper and 1/4 cup (60 ml) low-fat cheese. Spoon bean mixture over baked pie and sprinkle with remaining cheese. Continue to bake for about 20–25 minutes, until cheese melts and eggs are set. Cut frittata into wedges and serve with Salsa.
Per Serving: Calories 260, Fat 3.5 g (Saturated 0 g, Trans 0 g), Cholesterol 0 mg, Sodium 730 mg, Carbohydrate 54 g (Fibre 11 g, Sugars 6 g), Protein 10 g
Serving Suggestion: Serve with slices of whole-grain toast.

Mexican Beans & Rice

Prep Time: 5 min               Cook Time: 20-25 min    Makes: 4 servings
In a large frying pan, heat 2 tsp (10 ml) oil over medium heat. Add 1 diced onion, 1 chopped pepper. Cook for 5 minutes or until onions are translucent. Stir in 2 cups (500 ml) prepared Salsa, 1 — 19 oz can black beans, rinsed, and 2 cups (500 ml) cooked brown rice. Bring to a boil, reduce heat, and simmer for about 20 minutes or until most of the liquid has evaporated.
Per Serving: Calories 260, Fat3.5 g (Saturated 0 g, Trans 0 g), Cholesterol 0 mg, Sodium 730 mg, Carbohydrate 54 g (Fibre 11 g, Sugars 6 g), Protein 10 g
Serving Suggestion: Garnish with low-fat cheddar and cilantro, if desired. Serve with a side salad and Epicure's dressing.

Open-faced Salmon Pie

Prep Time: 10 min            Cook Time: 40 min           Makes: 4–6 servings
Preheat oven to 400° F (205° C). Place one pie shell into a baking dish and gently press. Set aside.  Combine 3 cups (750 ml) mashed potatoes, 1 Tbsp (15 ml) 3 Onion Dip Mix and 1–2 tsp (5–10 ml) Lemon Dilly Dip Mix in a mixing bowl. Season with Sea Salt and Black Pepper, if desired. Fold in 2 cans of salmon. Spoon into pie shell and bake for 15 minutes. Reduce temperature to 350° F (175° C), and bake until golden.
Per serving: Calories 310, Fat 14 g (Saturated 4 g, Trans 0 g), Cholesterol 20 mg, Sodium 450 mg, Carbohydrate 31 g (Fibre 0 g, Sugars 1 g), Protein 15 g
Serving Suggestion: Serve with fresh greens and Epicure's dressing.
Chef Tip: Make ahead the night before. Then simply reheat.

Pasta & Stir-fry

3 Onion Chicken Stir-fry

Prep Time: 10 min            Cook Time: 10-15 min     Makes: 4 servings
In a frying pan, cook 3 chopped chicken breasts over medium heat. Once no longer pink, add 1/2 cup (125 ml) prepared Chicken Bouillon, 1 Tbsp (15 ml) 3 Onion Dip Mix, and 4 cups (1 L) frozen veggies. Cook for approximately 8–10 minutes. Serve.
Per serving: Calories 230, Fat 3.5 g (Saturated 1 g, Trans 0 g), Cholesterol 55 mg, Sodium 150 mg, Carbohydrate 26 g (Fibre 8 g, Sugars 0 g), Protein 26 g
Serving Suggestion: Serve with brown rice.
Create Something New: Swap chicken for beef, pork, or firm tofu. Switch up the veggies.

Dill-icious Creamy Seafood Pasta

Prep Time: 10 min            Cook Time: 15 min           Makes: 4 servings
In a large pasta pot, cook 3/4 lb (340 g) pasta as per package directions. Drain pasta. Set aside. In pasta pot, add 1/4 lb (113 g) cooked, deveined shrimp and 2 cups (500 ml) frozen veggies and heat thoroughly. In a small mixing bowl, combine 3 Tbsp (45 ml) light cream cheese, 1 cup (250 ml) skim milk, and 2 Tbsp (30 ml) Lemon Dilly Dip Mix. Heat sauce with veggies and shrimp then toss with pasta. Serve.
Per Serving: Calories 430 , Fat 4 g (Saturated 2 g, Trans 0 g), Cholesterol 50 mg, Sodium 180 mg, Carbohydrate 79 g (Fibre 10 g, Sugars 6 g), Protein 25 g
Serving Suggestion: Serve with side salad and Epicure's dressing.
Create Something New: Swap shrimp for chicken or clams.

Grill-It

Grilling sears in big flavour and offers a healthier alternative to frying. Infuse chicken and fish with the light, fresh flavours of lemon and dill, or season beef with a hearty medley of onions.

Fish

Prep Time: 5–10 min (marinate 30 min)     Cook Time: 10–15 min    Makes: 4 servings
Salmon, tuna, and mackerel are all good sources of Omega-3 fatty acids, important for good health.
Place 2 Tbsp (30 ml) lemon juice, 1/4 cup (60 ml) prepared Chicken Bouillon, 1–2 Tbsp (15–30 ml) Lemon Dilly Dip Mix, and 1 Tbsp (15 ml) olive oil in a large freezer bag. Marinate 1 lb (454 g) white fish fillets for at least 30 minutes. Cook fish on grill pan for approximately 5–6 minutes per side, until it flakes with a fork. Serve.
Per Serving: Calories 190, Fat 10 g (Saturated 1.5 g, Trans 0 g), Cholesterol 70 mg, Sodium 65 mg, Carbohydrate 1 g (Fibre 0 g, Sugars 0 g), Protein 22 g

Chicken

Prep Time: 5–10 min (marinate 30 min)         Cook Time: 15 min       Makes: 4 servings
Place 1–2 Tbsp (15–30 ml) Lemon Dilly Dip Mix, 1/4 cup (60 ml) low-fat Greek yogurt, and 2 Tbsp (30 ml) lemon juice in a large freezer bag with 4 chicken breasts. Marinate chicken for at least 30 minutes. In grill pan, grill chicken over medium heat for approximately 8 minutes per side.
Per Serving: Calories 190, Fat 10 g (Saturated 1.5 g, Trans 0 g), Cholesterol 70 mg, Sodium 65 mg, Carbohydrate 1 g (Fibre 0 g, Sugars 0 g), Protein 22 g
Serving Suggestion: Serve with brown rice and steamed veggies.

Beef

Prep Time: 5–10 min (marinate 30 min)      Cook Time: 8–10 min      Makes: 4 servings
Place 1–2 Tbsp (15–30 ml) 3 Onion Dip Mix, 1/4 cup (60 ml) light soy sauce, and 1 Tbsp (15 ml) sesame oil in a large freezer bag. Marinate 1 lb (454 g) lean flank steaks for at least 30 minutes. In grill pan, sear beef on both sides over medium heat, until desired doneness.
Per Serving: Calories 230, Fat 12 g (Saturated 4 g, Trans 0 g), Cholesterol 45 mg, Sodium 460 mg, Carbohydrate 2 g (Fibre 0 g, Sugars 0 g), Protein 26 g

Pizza

Pizza is a family favourite that never disappoints! Add fibre with whole-grain crusts, and try pre-made thin crust shells to save you time in the kitchen.

Chicken & Salsa Pizza

Prep Time: 5 min        Cook Time: 10–15 min           Makes: 4 servings
Preheat oven to 425° F (220° C). Place pre-made thin pizza crust on Perforated Pizza Pan. Top with 1/2 cup (125 ml) prepared Salsa, 2 sliced cooked chicken breast, 1/2 cup (125 ml) chopped veggies, 1 Tbsp (15 ml) 3 Onion Dip Mix, and 1/2 cup (125 ml) low-fat mozzarella cheese. Bake for approximately 10–15 minutes, until crust is golden and cheese melts.
Per serving: Calories 340, Fat 6 g (Saturated 1 g, Trans 0 g), Cholesterol 40 mg, Sodium 480 mg, Carbohydrate 46 g (Fibre 6 g, Sugars 1 g), Protein 26 g
Serving Suggestion: Serve with veggies and Epicure’s dip.

Extraordinary Cheese Pizza

Prep Time: 5 min        Cook Time: 10–15 min           Makes: 4 servings
Preheat oven to 425° F (220° C). Place pre-made thin pizza crust on our Perforated Pizza Pan. In a small mixing bowl, combine 1/4 tsp (1.25 ml) Seasoning for Cheese, Chives & Bacon Dip, 1/4 tsp (1.25 ml) Lemon Dilly Dip Mix, and ¼ tsp (1.25 ml) 3 Onion Dip Mix with 1/2 cup (125 ml) light ricotta cheese. Spread cheese mixture on pizza crust. Top with 1/2 cup (125 ml) diced artichokes and 1/4 cup (60 ml) low-fat cheddar cheese. Bake for approximately 10–15 minutes, until crust is golden and cheese melts.
Per Serving: Calories 270, Fat 5 g (Saturated 1 g, Trans 0 g), Cholesterol 5 mg, Sodium 380 mg, Carbohydrate 45 g (Fibre 6 g, Sugars 2 g), Protein 12 g
Serving Suggestion: Serve with veggies and Epicure’s dip.

Greek Pizza

Prep Time: 5 min       Cook Time: 10–15 min            Makes: 4 servings
Preheat oven to 425° F (220° C). In a small mixing bowl, combine 1/2 cup (125 ml) low-fat Greek yogurt, 1 grated cucumber, and 1 Tbsp (15 ml) Lemon Dilly Dip Mix. Set aside. Next, reheat 2 sliced, cooked chicken breasts in a frying pan with 1 tsp (5 ml) olive oil, and 1–2 tsp (5–10 ml) Lemon Dilly Dip Mix. Place pre-made thin pizza crust on Perforated Pizza Pan. Bake in oven for approximately 10 minutes. Once pizza crust is cooked, top with yogurt mixture, chicken, 1/4 cup (60 ml) shredded lettuce, and 1/4 cup (60 ml) diced tomatoes. Slice and serve.
Per Serving: Calories 330, Fat 7 g (Saturated 1 g, Trans 9 g), Cholesterol 35 mg, Sodium 350 mg, Carbohydrate 44 g (Fibre 6 g, Sugars 3 g), Protein 24 g
Serving Suggestion: Serve with veggies and Epicure’s dip.

Healthy Eating Made Easy:

Tips To Save You Time in the Kitchen!

• Plan meals in advance: Having healthy options right at hand helps you stay on track. Although this takes some time at first, it will soon become second nature.
• Prep Tips: Choose one day a week to prep dips, cut veggies, steam and freeze rice in portions, marinate meat (which can be frozen in freezer bags), and prep snacks in grab-and-go containers. Get the whole family involved! Everyone can help out with meal prep.
• Eat often: It’s important to eat a small meal or snack every 4 hours. This means planning ahead to have food available at work, at home, and on the road. Snacks are a proven part of healthy eating.
• Balance your plate: Half of your plate should come from veggies, 1/4 from lean protein (chicken, pork, fish, eggs, tofu, lean beef), and the remaining 1/4 from starch (potatoes, rice, bread, pasta).
• Drink up to stay hydrated: Dehydration is the #1 cause of afternoon fatigue and can decrease your metabolism by almost 3%. Aim to drink at least 8 cups (2 L) every day. Carrying a water bottle can help achieve this goal.

Get Active:

Feel stronger and make daily activities easier!

• Make activity a daily part of your lifestyle. Get the whole family involved. Your mission is 60 minutes every day. If you are short on time, simply break it up throughout the day into 10–15 minute chunks: a brisk walk on your break, dancing in your kitchen while cooking dinner.
• Why not create a family activity challenge? Post it on your fridge, so everyone can track his/her own daily activity. Then when you reach a goal as a family, reward yourselves with a fun way to celebrate being active like a ski trip, a day at the amusement park, or a new kinetic dance revolution game.