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MellyFit Nutrition

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Toronto, ON
MellyFit Nutrition

Melissa is a Certified Nutritional Practitioner that received her Diploma from the Institute of Holi

11/24/2025

MEAL-PREP CHECK LIST✔️🥗

So, you had a busy weekend with zero time to meal prep? 😅 Don’t stress — it’s not too late! Here’s a simple list to help you get set for the week (whether you start today or midweek, I got you 💪)

🥣 Make a big pot of soup — use what’s in your fridge or pantry! Think lentil, chicken noodle, turkey chili, or butternut squash
🥚 Boil some eggs – for a quick breakfast or snack
🍚cook a pot of quinoa or brown rice
🍗 Forgot to defrost chicken? Toss it in the air fryer from frozen with salt + avocado oil.
🥕 Sheet pan veggies — chop whatever you have, roast with herbs and spices.
🥗 Whip up a dressing or marinade in a mason jar (tahini dressing or soy sauce marinade = easy win)

Use these to throw together quick bowls, toasts, or salads all week long — healthy eating made simple! ✨

For recipes + inspo, visit mellyfit.com/blog or check my socials 💛
Happy prepping! 🌿

11/19/2025

❄️ Gut-Loving Winter Drinks 🍵

With winter right around the corner, I’m sharing my go-to cozy drinks that I have on repeat all season long! They’re soothing for digestion, anti-inflammatory, detox-friendly, and totally bloat-free. ✨

No sugar crashes, dairy bloat, or mystery ingredients here — just warm, nourishing sips that make your gut (and mood) happy. 💚

So grab your favorite mug, get cozy, and sip on something that supports your body from the inside out. ☕💫
Save this post for your next cozy night in (or that mid-day pick-me-up)! Your gut will thank you. 🌿

Find all the recipes on my blog 👉 mellyfit.com/blog

11/17/2025

We’re constantly being sold the latest magic fix on Instagram and TikTok 💊✨ — creatine for weight loss, greens powder to replace veggies, anti-bloat supplements for gut health, collagen for glowing skin, or the idea that lifting heavy or doing Pilates will give you the “perfect” body.

But here’s the truth 👉 no supplement or workout can fix a poor diet. In my clinical practice herbs, supplements and exercise are super important, but in combination with a proper diet!

You can take creatine, but if you’re drinking excess alcohol 🍸, it’ll affect your results. You take anti-bloat pills, but if you run on caffeine+ croissants ☕🥐, your gut will still be unhappy. You can load up on collagen, but if you’re eating fast food often 🍔, your skin will keep breaking out.

I see it all the time with clients who say they’ve tried everything — when really, the missing piece is going back to the basics. 🥦
That means:
✅ Whole, balanced meals with protein, healthy fats, and complex carbs
✅ Plenty of green veggies
✅ Hydration 💧
✅ Cutting back on processed foods, refined carbs, excess sugar, alcohol, and the “fillers” that sneak into our diets

I know it sounds easier than it is (temptations are everywhere 😅), but remember — balance is key. Prioritize real food first, then layer in supplements /exercise to support that foundation.

Take a closer look at your daily choices — are there small shifts you can make today for the better? Some literal food for thought! 💭✨

11/13/2025

Smoked salmon bagel, but make it nourishing ✨🥯

This one’s a staple in my kitchen — gluten-free, lactose-free, and full of nutrients that actually support your body. It’s balanced with protein, healthy fats, + fibre to keep you energized + satisfied through the day.

Here’s what’s inside 👇
🥯 Superfood Bagel - Vegan, Non-GMO, High Fibre, 6g Protein, GF, Source of Omega 3 & Iron. Try them out with my code MELLYFIT10
🧀 Lactose-Free Cream Cheese - creamy and gut-friendly
🐟 Smoked Salmon - loaded with protein + omega-3s for cognitive function & inflammation support
🌿 Arugula - bitter greens that help support natural detox and gut health

Ingredients:
1 gf bagel (I love )
2 tbsp df cream cheese ( is my fave)
4 oz smoked salmon
1 tsp capers
Lemon juice
Handful arugula

Directions: slice and toast bagel to your liking, add cream cheese to each side, top each with smoked salmon, add capers, lemon juice and top with arugula

Optional but so good: hot honey drizzle, fresh dill, chili oil, red onion, or a sliced egg on top 🍳

It’s simple, balanced, and takes less than 10 minutes to make. Save this one for your next quick GF + DF breakfast or lunch idea 💚

11/10/2025

MEATLESS MONDAY🥦🥑🥜🥕🍎⁠
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You may have seen this trend online and wondered what it means?⁠
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Meatless Mondays is a healthy eating movement that encourages people to skip meat one day per week (it can be adopted for any day), replacing the animal proteins you'd usually eat with plant-based proteins instead. It’s an opportunity to include more vegetables and fruit in your diet!⁠
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Perhaps you are interested in reducing your intake of meat whether it's for environmental, health, weight management, digestion, inflammation, etc.⁠
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There are many benefits of eating plant-based at least once a week such as:⁠
• Save 133 gallons of water with each meatless meal⁠
• Reduce your carbon footprint by 8 lbs each week ⁠
• Maintaining a healthy weight⁠
• Reduce risk of cancer, heart disease and stroke ⁠
• Reduce inflammation⁠
• Improve digestion⁠
• Reduce your grocery budget⁠
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Something to keep in mind – it's super important to add in quality plant protein, fruits, veggies and whole foods in replacement to reap the health benefits.⁠
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Some ideas of what protein-rich foods you can eat:⁠
✔️Beans & Legumes⁠
✔️Tempeh⁠
✔️Tofu⁠
✔️Quinoa⁠
✔️Spirulina⁠
✔️Hemp protein⁠
✔️Nuts & Seeds⁠
✔️Mushrooms⁠
✔️Spinach⁠
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Have you ever tried Meatless Mondays?⁠
⁠

11/07/2025

Protein Coffee Craze! ☕️

Apparently, protein coffee is trending right now… but let’s be real — I’ve been making it for years 😉 Looks like everyone finally caught up!

Skip the overpriced coffee shop version and make your own at home — it’s quick, clean, and way more budget-friendly 💸 Plus, you actually know what’s going into your cup.

With just 4 simple ingredients, this creamy blend is perfect for your morning pick-me-up, afternoon boost, or even pre/post-workout fuel 💪

✨ PROTEIN COFFEE RECIPE
☕️ 2 cups organic coffee —
💪 ½ scoop protein powder — .ca
🌿 1 scoop collagen —
🥛 Oat milk creamer —
(optional: add a touch of sweetener if you like — most protein powders are already naturally sweet!)
💫 BONUS: add adaptogens like Lion’s Mane for an extra brain + energy boost!

How to make it:
Fill half your mug with coffee, add protein + collagen, and froth until smooth. Add the rest of the coffee and creamer, froth again — and voilà!

🧊For an iced version: add cooled coffee and milk/creamer in large glass, froth protein powder and collagen, then add in ice. So good!

11/05/2025

🍫🍟 What Your Cravings Really Mean! 🍰🍕

Ever wondered why you crave certain foods, seemingly out of nowhere? These cravings are often your body's way of communicating specific nutrient needs or imbalances. Let’s decode these signals and understand what your body might truly need:

🧂 Salty: electrolyte imbalance (sodium, potassium, magnesium) or chronic stress. Stress affects your adrenal glands, causing your body to seek out salt to rebalance.
✨ Try: Electrolyte-rich foods (avocado, bananas, leafy greens) or magnesium-rich nuts and seeds.

🍩 Sweet: blood sugar instability, candida overgrowth, or fatigue. Sugar gives quick energy, but often leads to crashes later.
✨ Try: Complex carbs and healthy proteins/fats for sustained energy (e.g., oatmeal, berries, nuts, or Greek yogurt)

🍫 Chocolate: iron or magnesium deficiency. Chocolate (especially dark chocolate) contains magnesium, a nutrient many are deficient in.
✨ Try: Nuts, seeds, spinach, or lentils to boost iron/magnesium levels naturally.

🍞 Carbohydrates: blood sugar instability, fatigue, or low serotonin levels (the feel-good hormone). Carbs temporarily boost serotonin, lifting your mood.
✨ Try: Balanced meals with protein, fiber, and healthy fats to keep serotonin and blood sugar steady (like quinoa salads, salmon, eggs)

🥑 Fried Foods: a need for more healthy fats, calories, or fat-soluble vitamins (A, D, E, K)
✨ Try: Incorporate healthy fats like avocado, olive oil, salmon, or nuts into daily meals.

🥩 Red Meat: iron deficiency or low B12. Red meat is a rich source of these nutrients, essential for energy.
✨ Try: Grass-fed beef occasionally, or plant-based iron sources like lentils, spinach, beans with vitamin C to boost absorption.

Ready to better understand your body, curb cravings, and live a healthier, balanced life?

✨ Connect with me today for personalized nutrition support. Let’s build a plan tailored just for YOU.

11/03/2025

🌿 Monday Reminder: Add Fresh Herbs to Every Meal! ⁠
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One of the simplest ways to boost your digestion and naturally support your body’s detox pathways is by adding fresh herbs to your meals—daily! 💚⁠
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✨ Why Herbs?⁠
Fresh herbs aren’t just garnishes—they’re nutrient-dense, anti-inflammatory, and packed with natural compounds that aid digestion, reduce bloating, and help the liver and gut detox effectively.⁠
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Here are some of my go-to herbs:⁠
🪴 Cilantro – binds to heavy metals and supports gentle detoxification⁠
🪴 Parsley – acts as a natural diuretic & freshens breath⁠
🪴 Dill – reduces bloating and supports liver function⁠
🪴 Rosemary – enhances bile production and digestion of fats⁠
🪴 Mint – soothes the stomach, reduces indigestion and nausea⁠
🪴 Basil – helps with gas, bloating & inflammation⁠
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💡 Most of these herbs are easy to grow at home—even in a small kitchen window. Fresh, organic, and always within reach!⁠
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*Add them to salads, dressings, soups, grilled veggies, wraps or even steep into teas.⁠
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Which is your fave herb? share below! ⁠
⁠

10/31/2025

👻DARK CHOCOLATE ALMOND BUTTER CUPS🍫

Every Halloween season, I love making homemade treats 🍫🎃 — because let’s be real, it’s so easy to get carried away with all the store-bought sweets!

These almond butter cups are my go-to fall treat — made with layers of rich dark chocolate, creamy almond butter, and a hint of coconut oil. They’re lower in sugar, allergen-friendly, and ridiculously easy to make with just a few pantry staples.

The perfect balance of indulgent and nourishing 🖤 gluten free+dairy free+vegan

Save this post to have the recipe handy when you need it ✅

🕷️ Ingredients (12 servings):

1 + 1/4 cup semi-sweet dark chocolate bark or chips (175 g), melted
¼ cup coconut oil
1 teaspoon vanilla extract
½ cup almond butter
2 tablespoons coconut oil

👻 Preparation:
1) Line a muffin tin with muffin liners. In a bowl or measuring cup, add the dark chocolate and ¼ cup (50 g) coconut oil. Stir in vanilla extract.
2) Microwave for 30-sec intervals until melted, stirring each time. (or melt in a steel bowl over a pot of boiled water)
3) Pour half of the chocolate mixture into the liners (just enough to cover the whole bottom). Save the other half for the top layer.
4) Freeze for 15 min
5) In a bowl or measuring cup, add the almond butter, and 2 tbsp coconut oil.
6) Microwave 15 sec or until melted / pourable. (or melt in a steel bowl over a pot of boiled water)
7) Pour mixture evenly into the muffin tin. Freeze for 5 min
8) Pour the remaining chocolate mixture on top of the nut butter layer. Freeze until firm about 30 min. Store in the refrigerator until ready to serve.

�Enjoy!

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Toronto, ON

Opening Hours

Monday	9am - 4pm
Tuesday	11am - 7pm
Wednesday	9am - 4pm
Thursday	11am - 7pm
Friday	9am - 4pm

Website

http://www.mellyfit.com/

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