Osinga Nutrition Consulting - Registered Dietitian

Osinga Nutrition Consulting - Registered Dietitian Nicole Osinga, RD is a passionate Registered Dietitian in the Durham Region who regularly works with clients to help them achieve their nutrition goals.

Nicole Osinga is a Registered Dietitian with the College of Dietitians of Ontario and holds a Bachelor’s and Master’s degree in Human Nutrition from the University of Guelph. She is located just outside of Toronto, Ontario in the Durham Region. She brings a fresh and evidenced-based perspective, while working towards practical nutrition solutions with her clients. Nicole aims to promote the pleasure and enjoyment of eating through her work. She highlights mindful eating concepts with clients and focuses on intuitive eating patterns. She creates practical strategies with her clients, to help them achieve their nutrition and health goals. She also provides meal plans that fit her clients lifestyle and eating habits, encouraging them to prep their meals in advance. Nicole has an encouraging, motivational and understanding approach. Nicole has a strong understanding of nutritional science and helps her clients navigate through ‘nutrition non-sense’ using an evidenced-based approach.

04/01/2026

📌Save For: How To Lego Meal Prep

👍Like this post and comment ‘Meal Plan’ for the recipes!

The way I meal prep may have just changed for good when I discovered the concept of lego meals - which blew my mind (inspired by .vegan.eats and !). This is the perfect solution for families with different meal preferences or for those that like variety throughout the week but still want to meal plan. Also an amazing way to save money and reduce waste.

Basically you make components of the meals and freeze them in individual containers. You can then mix and match meal ingredients based on your preference. Once you are ready to eat, defrost in the microwave and add flavour enhancers like hummus, guacamole or additional herbs and spices.

If you want to meal prep like this, I recommend starting with 3-4 veggies, 2-3 proteins and 1-2 starches. Save this post to steal this meal prep strategy. Have you ever meal prepped liked this?

I used molds for this prep!

For this meal prep I made:
- Sweet potato chili bowls (one with rice and carrots, one with sweet potatoes and green beans)
- Teriyaki tofu bowls (teriyaki tofu with rice, peppers and broccoli)
- Lentil Bolognese pasta ( with peppers)

I used the following ingredients:

PROTEINS:
- Teriyaki Tofu
- Lentil Bolognese
- Bean Chili
- Protein Pasta

VEGETABLES:
- Roasted Peppers
- Green Beans
- Broccoli
- Carrots

STARCHES:
- Roasted Sweet Potatoes Cubes
- Jasmine Rice

03/26/2026

📌Save For: Dietitian’s New Favourite USA Costco Launch 🛒
�I’m so excited about this new Costco launch - Healthy Crunch Chocolate Cherry Fruit & Seed Mix is now available nationwide at Costco USA! 🍒🍫

This better-for- you alternative to trail mix is tree nut free, peanut free, gluten, free, dairy free, soy free and vegan. It contains no added sugar, oil or salt but still tastes amazing! Simple sprinkle it on yogurt, add to oatmeal, cereal, bake into muffins or a simply use as a school safe lunchbox snack. Don’t forget to enter the giveaway and grab it at Costco US!

📣One winner will win a $100 Costco gift card📣

To enter the giveaway (US residents only):
1. Follow &
2. Like this post and tag a friend in the comments. One entry per comment.
3. For additional entries, share this post on your stories.


*giveaway runs until March 30th at 11:59 pm. Winners announced on March 31!

03/25/2026

📌Save For: Dietitian’s Low FODMAP Meal Prep ��Recipes: Like post & comment ‘Meal Prep’�
This may be TMI but after I had Jack, my digestion hasn’t been the same. Today I’m sharing two things that have helped improve my digestion - low FODMAP meals plus a well-selected probiotic. �
BioGaia Gastrus was recently launched in Canada and is clinically studied for complementing a low FODMAP lifestyle for managing IBS symptoms. It is the only FODMAP-friendly probiotic containing two distinct and patented strains L. reuteri strains (DSM 17938 and ATCC PTA 6475) that are clinically shown to survive gastric transit and colonize the gut. It’s simple for daily use (1–2 capsules, with 2 recommended for IBS support) .ca

Right now there is an Amazon promo campaign coming up from March 25–31! When you comment ‘Meal Prep’ I will send you the Amazon link.

Let me know if you have tried BioGaia Gastrus or these low FODMAP recips!

How a Dietitian Evaluates Protein Bars!📌Save this post to help guide your next protein bar purchase and share it with so...
03/24/2026

How a Dietitian Evaluates Protein Bars!

📌Save this post to help guide your next protein bar purchase and share it with someone who would benefit from it!

There are so many protein bars on the market, it is hard to pick out the most nutritious ones! Check out my framework for evaluating protein bars below:

1. Protein – aim for 10 g or more per serving if you’re using it as a snack.
2. Fibre  – aim for 4 grams or more per serving. This will assist with satiety, gut health and blood sugar balancing. 
3. Minimal added sugars. I’d prefer the bar be sweetened with more whole food sources such as dates or other dried fruits - this adds fibre and other vitamins and minerals vs a processed sugar, which just is basically sugar with minimal nutritional value. Aim for less than 6-8 g of added sugar. 
4. Look for sugar alcohols. Low sugar isn’t  always a good thing. To get a sweet tasting bar without using sugar, many bar manufacturers use sugar alcohols. Sugar alcohols may  result in gastrointestinal side effects such as bloating, diarrhea and excess gas. Not so pleasant!
5. A shorter ingredient list - I like to aim for 10 ingredients or under. I also like to pay attention to the order of ingredients and what the first ingredients are - I prefer them to be whole foods (nuts/seeds/oats etc).

03/16/2026

📌Save for: Dump and Bake Meal Prep Part 2

Ever feel drained by the time you get to meal prepping? Or just simply want to put together a lazy meal with minimal preparation? If so, this type of ‘lazy’ meal prep is for you. All you have to do is dump all of the ingredients in single serve glass meal prep containers and bake in the oven.

All of these recipes are rich and fibre and protein to keep you full and fuelled. They are gluten-free and vegan. They all contain less than 10 ingredients and these recipes are all freezer friendly.

Which one are you trying first?
- Single Serve Baked Feta Pasta
-Single Serve Sheet Pan Tacos
-Single Serve Sweet Potato Lentil Shepherds Pie

📌Save for: Dietitian Reviews Confusing Product LabelsNavigating the grocery store labels is tough as many products appea...
03/12/2026

📌Save for: Dietitian Reviews Confusing Product Labels

Navigating the grocery store labels is tough as many products appear healthier than they actually are.

I reviewed some of the most misleading nutrition claims on common products here. Save this list for your next grocery store visit and share with someone who may benefit from this!

Do any of these surprise you?

Do you want this to be a series? Let me know!

03/09/2026

📌Save For: Dietitian’s Meal Prep Hack (AD)

I have a shocking confession to make – I don’t meal prep every meal from scratch as it isn’t realistic, especially now that I’m a mom. This was especially true post vacation. However, nutrition is number one for me and my family, so instead of choosing takeout meals, I’m leaning on Factor to meet our nutrition goals instead.

Factor meals have been a key part of my postpartum meal routine, alongside my meal prepped meals. I feel good choosing Factor meals because of their health focused and dietitian-approved meals (including plant-based meals with higher protein and fibre, their fresh ready-to eat meals ingredients plus flavorful meal combinations- they’re even Jack approved!

Try Dietitian-approved Factor meals this Nutrition Month for fresh, quality and ready to eat meals that you can feel good about.

Have you tried Factor before?

03/09/2026

📌Save for: Dump & Bake Lazy High Protein & Fibre Meal Prep

Recipes: Like Post & Comment ‘Meal Prep’

This is the lazy meal prep only takes 5 minutes of prep time per dish - I’m not exaggerating. Simply dump all of the ingredients in single serve glass meal prep containers and you have high protein and fibre vegan meals with minimal effort!

This type of meal prep is perfect when you don’t feel like cooking. You can prep the meals for the week ahead and keep in the fridge or freezer. Alternatively you can prep all of the ingredients ahead of time and dump + bake each day if you prefer a fresh dinner.

Recipes include:
- Dump n Bake Marry Me Tofu
- Dump n Bake Fajita Chickpea Pasta
- Dump n Bake Mediteranean Gnocchi

Each of these have at least 20 g of protein and 10 g of fibre. Which one are you trying first?

📌Save For: 6 Vegan & Gluten-Free Wraps For Autoimmune Awareness Month ADFor the full recipes, like this post and comment...
03/06/2026

📌Save For: 6 Vegan & Gluten-Free Wraps For Autoimmune Awareness Month AD

For the full recipes, like this post and comment ‘Wrap’

March is Autoimmune Awareness Month, dedicated to raising awareness about autoimmune diseases which are estimated to affect 1 in 5-10 people. There are 100+ identified autoimmune conditions, including Type 1 diabetes, multiple sclerosis, rheumatoid arthritis, celiac disease etc. I have a family history of autoimmune disease, which is why I want to take time to raise awareness.

For some people, food choices can play a role in symptom management. That’s why I’m showcasing these simple high protein vegan & gluten-free wraps which are easy to digest, fibre-rich and packed with anti-inflammatory ingredients.

The star of the show of these wraps are BFree Gluten-Free High Protein tortillas which are gluten-free, wheat-free and dairy-free. They also contain 11 g of plant protein and 5 g of fibre for fullness and satiety. Unlike other gluten-free wraps, these don’t fall apart easily!


Which wrap combo are you trying first?

Dietitian’s 2026 Top Costco Snack Picks 🛒Need to grab a packaged snack from Costco? Like this post and save it for your ...
03/04/2026

Dietitian’s 2026 Top Costco Snack Picks 🛒

Need to grab a packaged snack from Costco? Like this post and save it for your next Costco trip!

Share with a friend who also shops at Costco!

Products featured:
Keto granola & coconut clusters
fruit & seed mix + just seeds
dates ca overnight oats+ peas & favas + bean me up@l granola
bars
all branbrands bars
bars
bars
fruit snacks
cereal
cereal
bean snacks

walnuts & almonds & seaweed snacks
chickpea chips
trail mix


📌Save For: 16 Protein & Fibre-Rich Breakfasts That Taste Like Dessert📌Save For: 16 Protein & Fibre-Rich Breakfasts That ...
03/03/2026

📌Save For: 16 Protein & Fibre-Rich Breakfasts That Taste Like Dessert

📌Save For: 16 Protein & Fibre-Rich Breakfasts That Taste Like Dessert

There are no reasons to skip breakfast when it tastes like dessert!

For the recipes: like post & comment ‘Breakfast’!

This is a compilation of my best breakfasts that are protein and fibre-packed that taste like dessert. They are filling, delicious AND you can make them ahead of time to make breakfast and easy and convenient meal!

Pick from overnight oats, sheet pan pancakes, pancake bowls OR muffin cups - which one would you try?

📌Save For: Dietitian’s Cost-Effective Ways To Add More Protein & Fibre (From Walmart!)Many of us are trying to get more ...
02/25/2026

📌Save For: Dietitian’s Cost-Effective Ways To Add More Protein & Fibre (From Walmart!)

Many of us are trying to get more protein and fibre from plants but we may be running into two challenges. One - we’re not sure HOW and Two - we’re not sure how to do this in a budget ! That’s where I come in to help.

Save this post for inspo and swipe to the last slide to screenshot my full plant-based protein list!

Do you get any of these?

Products mentioned:

• protein pasta
• protein bread
• nutritional yeast
• lentils, seed mix, frozen peas
• tofu
• wasabi peas

Address

9-1656 Nash Road
Clarington, ON
L1E2Y4

Opening Hours

Tuesday 4pm - 8:30pm
Wednesday 8am - 9pm
Thursday 4pm - 6pm

Telephone

+19059269091

Website

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