Cooking 101

DECEMBER 16, 2017


Let’s get to the FUN part of changing your lifestyle – trying new foods and fun ways of cooking with them! Time to use all of the great products we picked up! If you didn’t get everything – don’t worry! All of those foods and products can be used in any of your meals. We always want to try new things and we want to show you just a few of our favourites – because we are sure you will LOVE them just as much as we do. You can do some PRETTY COOL things with all of them.

BREAKFAST. It’s your first energy boost to start your day. Want a quick and easy breakfast? The Wiz's Picks has great meal suggestions that are easy to add to your meal diary.


  • 1 cup of oatmeal (166 calories)
  • 1 cup of egg whites (126 calories)
  • 2 tsp tsp of brown sugar for oatmeal (35 calories)

This will keep you full all morning!

A good lunch will give you enough energy to keep you going through the afternoon. We suggest you don’t over eat on carbs– but if you really want to have some, try some wholegrain products. They release energy slower and are high in vitamin B and fiber. If you work in an office we encourage you to get up and grab a bite away from your desk. Try to prep your meals on Sundays so you can quickly grab your food, heat it up and eat!


  • 5oz boneless, skinless chicken breast (234 calories)
  • 1 medium sweet potato (115 calories)
  • 1 tbsp of peanut butter (94 calories)
  • 1 tsp of cinnamon


  • 1. Pre-heat oven to 450 degrees F

  • 2. Place the 5oz chicken breast in the oven for 40 minutes. Turn the chicken breat around and cook until golden brown. Let the chicken sir out for about 5 minutes before serving.

  • 3. In the meantime, poke holes in the sweet potato and wrap in paper towel. Place this in the microwave for 7 minutes.

  • 4. Add 1 tbsp of peanut butter to the sweet potato and mash it all up

  • 5. Before serving, sprinkle 1 tsp of cinnamon on the sweet potato

Tip: To ensure you have time to eat and relax, during your lunch time, try to cook the chicken in the oven at the beginning of the week or the night before.

Since it’s most likely the last meal of your day, it’s extremely important to make the right choices and choose the RIGHT food. Did you know that the food you eat during the day can contribute to insomnia? We want to help you get a good night sleep and not have any blood sugar spikes. Avoiding fatty foods late at night will help because they're hard to digest and your body doesn’t break them down easily.

A few quick tips for dinner:

#1 Realx and eat slowly

there is no rush to finish your dinner and if you’re eating too fast your body can’t digest all the nutrients properly. Taste and enjoy your meal!

#2 Don't eat too late in the evening

the longer you wait, the hungrier you get. And when you’re over hungry, you overeat.

We've got the perfect meal suggesttion for you!


  • 5oz boneless, skinless chicken breast (234 calories)
  • 1/2 cup brown rice (109 calories)
  • 1 cup sliced cucumber (16 calories)
  • 1/2 cup cherry tomato (13 calories)
  • 5 Greek olives (25 calories)
  • 1/2 red onion (13 calories)
  • 3 tbsp Tzatziki (41 calories)


  • 1. Pre-heat oven to 450 degrees F

  • 2. Place the 5oz chicken breast in the oven for 40 minutes. Turn the chicken breast around and cook until golden brown.

  • 3. Boil water in a saucepan. When the water comes to a boil, add the rice and salt or use a rice cooker.

  • 4. In the meantime, in a small bowl, mix cucumbers, cherry tomatoes, Greek olives, red onion and the tzatziki sauce. Mix well to ensure the sauce reaches all the vegetables.

  • 5. Once the chicken and rice is cooked, add them to the bowl. Again, mixing well.

Don’t forget to check out the Wiz’s Picks for new meal suggestions! We hope you LOVE our favourite breakfast, lunch, and dinner meals just as much as we do! Share your comments below and let us know just how much!