Toronto Luxury Real Estate

3 Easy & Balanced Meals - To Keep You Feeling Full and Satisfied by Sydney Welch

Rylie Cook -

Looking for meals that keep you satisfied without leaving you hungry an hour later?

Here are three delicious and balanced recipes designed to fuel the day and keep energy levels high.

Whether it’s a hearty breakfast, a fulfilling lunch, or a nourishing dinner, these recipes provide the right balance of protein, fibre, and healthy fats to help manage cravings and maintain steady energy.

1. Deconstructed Chicken Pot Pie

Craving comfort food? This flavourful and filling meal is a great choice—and best of all, it makes for excellent leftovers!

Ingredients:

  • 1 Full Rotisserie Chicken
  • 2 Large Carrots
  • 4-5 Stalks Celery
  • 1-2 Cups Frozen Peas
  • 1 Large White Onion
  • 4 Garlic Cloves
  • Salt & Pepper (to taste)
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 Cup Chicken Stock
  • ½ Cup Lactose-free Half-and-Half (for dairy-free friends!)
  • Thyme (desired amount)
  • 1-2 Slices Sourdough Bread, Croissant, or Biscuit

Directions:

  1. In a saucepan, add olive oil and bring to medium heat.
  2. Finely dice carrots, celery, garlic, and onion. Add to the pan with salt and pepper. Cover and let simmer until fragrant and onions are translucent (15-20 minutes).
  3. Dice or pull the rotisserie chicken.
  4. Add half-and-half, chicken stock, and thyme to the pan. Simmer for 5-10 minutes.
  5. In a small pot, bring 2 cups of water to a boil. Add peas and cook to desired texture.
  6. Once the liquid reduces, add the rotisserie chicken and cooked peas. Reduce heat to medium-low and simmer for 5 minutes.
  7. Serve with a slice of sourdough bread and enjoy!

2. Creamy Dill Tuna Pasta Salad

A protein-packed, satisfying dish that might just change the way canned tuna is viewed!

Ingredients:

  • 1 Can of Tuna (Skipjack in olive oil recommended)
  • 2 tbsp. Low-fat Mayonnaise (swap with cottage cheese or Greek yogurt for added protein)
  • 1 Cup Pasta of Choice (2 cups for leftovers)
  • 2 Bunches Fresh Dill
  • ½ Red Onion
  • 1 Cup Frozen Peas
  • Salt & Pepper (to taste)
  • 1 tbsp. Garlic Powder or 2 Fresh Garlic Cloves

Directions:

  1. Bring 3-4 cups of salted water to a boil. Add pasta and cook to desired texture.
  2. Finely chop dill and red onion. Add to a large mixing bowl.
  3. In a small pot, bring 2 cups of water to a boil. Add peas and cook to desired texture.
  4. Once pasta is ready, strain and let cool for 10 minutes. Add to the mixing bowl.
  5. Stir in cooked peas, mayo, and drained tuna. Mix thoroughly.
  6. Season with salt, pepper, and garlic powder or pressed garlic cloves.
  7. Serve and enjoy!

3. Balanced Breakfast Sandwich

A delicious way to start the morning! Breakfast sandwiches offer endless customization, allowing for extra veggies and a boost of nutrients.

Ingredients:

  • 2 Slices Sourdough Bread
  • 2 Large Eggs (option to add an extra egg white for more protein)
  • 2 Slices Turkey Bacon
  • ½ Tomato, Sliced
  • ½ Avocado
  • ¼ Cucumber, Sliced
  • 2 Lettuce Leaves
  • 1 tbsp. Butter
  • 1 tsp. Extra Virgin Olive Oil

Directions:

  1. In a small saucepan, add 1 tsp. olive oil and bring to medium-high heat. Add eggs and cook to desired texture (sunny-side up recommended).
  2. Toast the bread and spread butter across both slices.
  3. Slice tomato, cucumber, and avocado. Layer on the toast along with lettuce.
  4. In a separate pan, cook turkey bacon on medium-high heat until crispy.
  5. Assemble the sandwich with turkey bacon, egg, and toppings.
  6. Option to add hot sauce or sriracha. Enjoy!

These three recipes are simple, delicious, and packed with nutrients to keep energy levels steady throughout the day.

Stay tuned for next month’s edition of the nutrition series!

About Me

Hi! I’m Sydney, a Toronto-based nutritionist specializing in lifestyle and sports nutrition.

My passion for nutrition spans eight years of university, two degrees (HBA Kinesiology & BASc Nutrition), two years of in-field experience, and one season with a professional sports team.

Throughout my education and nutrition-related endeavours, I’ve developed many different philosophies in regard to food, but one has always remained constant—mindful eating.

If you’re looking for personalized nutrition guidance or want to learn more about mindful eating, feel free to reach out or check out my website!

Sydney Welch, Nutritionist
BASc Nutrition, HBA Kinesiology
IG: @sydneywelchnutrition
Email: sydneywelch18@gmail.com