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Osinga Nutrition Consulting - Registered Dietitian

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Osinga Nutrition Consulting - Registered Dietitian

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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.

10/31/2026

No membership required for candy samples tonight 🛒🍬

P.s Cashew is a hotdog 🌭

10/28/2026

📌Save For: Are You Getting Enough Vitamin B12 on a Plant-Based Diet? (Ad)

If you are eating plant-based, you may have received questions about where you get your B12. It’s true - it can be tricky to get enough B12. This guide will help!

📌Save this post if you’re concerned about B12 and comment ‘recipe’ if you’d like these featured recipes!

Unlike many other nutrients, vitamin B12 isn’t always found in reliable amounts in plant foods. That’s why fortified foods and supplements are especially important for vegans!

The amounts are listed below:
• Fortified plant-based milks: ~1–3 mcg per cup
• Fortified nutritional yeast: ~2.4–8 mcg per 2 tbsp
• Fortified plant-based meat alternatives: ~0.5–2.5 mcg per 100 g
• Fortified plant-based yogurts: ~0.5–1.5 mcg per 3/4 cup serving
• Fortified cereals: amount varies ~ 1mcg
• Tempeh: 100 g of tempeh (~5.6 mcg)
• Shiitake Mushrooms: B12 level can vary, but for 50 g, 2.5 mcg is consumed on average
• Seaweed/Algae: 5 g package (10 sheets), 3 mcg
• Megafood B12: 500 mcg

Dietitian tip: Adults need 2.4 mcg of vitamin B12 daily (2.8 mcg if breastfeeding). Since B12 absorption is limited, simply meeting this amount on paper doesn’t always guarantee adequate absorption. A reliable B12 supplement is often the easiest way to meet your needs on a vegan diet. Try Megafood Vegan B12 which is made from real food sources! MegaFood Canada

Vitamin B12 is essential for:
Healthy nerve function
Red blood cell formation
DNA synthesis

Save this post for your next grocery trip and share it with someone eating more plant-based meals!

What’s your go-to source of vitamin B12?
VeganDiet RegisteredDietitian PlantBasedEating

10/26/2026

🎁 $100 WALMART GIVEAWAY! 🛒✨ + Dietitian-Approved Healthy Snack & Baking Swaps! (Ad)

Holiday baking season is almost here, and your Walmart cart is about to get a HEALTHY upgrade! 🍪🙌

As a dietitian, I’m always looking for simple swaps that deliver MORE nutrition without sacrificing flavour. And these Healthy Crunch finds check all the boxes! 💚

🌱 Vegan, gluten-free & free from common allergens, with less sugar and more fibre than many conventional alternatives!

Here’s why I’m loving these Walmart finds:

🍫 Baking Chips: 4 delicious varieties, nut-free and sweetened with a small amount of coconut sugar. Perfect for holiday baking!

🍓 Chia Jam: Just 2 g of sugar and 4 g of fibre per serving! A fruity upgrade for toast, oatmeal and holiday treats.

🍪 School-Approved Granola Bars: Only 3 g of sugar and 4 g of fibre per bar, thanks in part to gluten-free whole grain oats!

🥜 Seed Butters: A delicious nut-free alternative for spreading, dipping and baking!

🎉 NOW FOR THE FUN PART — WIN $100 TO WALMART! 🎉

Here’s how to enter:

1️⃣ FOLLOW Nicole Osinga - Meal Prep Dietitian + Healthy Crunch

2️⃣ TAG a friend and COMMENT which Healthy Crunch product you want to try most: granola bars, baking chips, chia jam or seed butters! (Unlimited entries!)

3️⃣ BONUS ENTRY: Share this reel to your stories! 📲

⏰ Giveaway closes November 10, 2026.

🇨🇦🇺🇸 Open to residents of Canada and the USA.

💚 SAVE this reel for your next Walmart run, and GOOD LUCK!

HolidayBaking HealthySnacks GiveawayCanada

10/23/2026

📌Save For: Costco meal prep staples from a Plant-Based Dietitian 🌱🛒

Want to meal prep without spending your entire Sunday in the kitchen? The trick is keeping a few staples on hand that you can mix + match into different meals all week.

👉Swipe to the end and save this post for your next Costco run!

Here’s what I’m grabbing at Costco 👇

🥦 FRUITS + VEGGIES
Sweet potatoes • frozen broccoli • frozen mixed berries • Haven Greens
→ Frozen + pre-washed options = less chopping, less food waste and an easy way to get more plants in.

🌱 PROTEINS
Edamame • extra-firm tofu • chickpeas • red lentils
→ Toss them into bowls, pastas, wraps, curries and salads for an easy plant-based protein + fibre boost.

🍜 STARCHES
Oat & cauliflower pasta • sprouted oats • brown rice & millet ramen • high-protein tortillas
→ Having quick-cooking carbs on hand makes it MUCH easier to turn random ingredients into an actual meal.

🥑 FATS
Ground flax • chia seeds • avocado oil • coconut milk
→ Great for adding healthy fats, texture and staying power to meals. Flax + chia are especially easy additions to oats and smoothies.

🥣 SAUCES + EXTRAS
Nuts For Cheese cashew dips • Victoria marinara • Wholly Guacamole minis • unsweetened almond milk
→ Because the easiest way to avoid getting bored with meal prep is to have sauces and flavour boosters ready to go!

✨ My meal-prep formula:
Protein + produce + starch + healthy fat + a REALLY good sauce.

You don’t need 5 perfectly portioned identical meals—you need ingredients that make throwing together a balanced meal easier on busy days.

SAVE this for your next Costco run 🛒🌱

Which Costco staple would you add to the list? 👇

10/19/2026

📌Save For: Top Plant-Based Iron Sources

Recipes: Like post and comment ‘Meal Prep’

I have been plant-based for many years now and also have struggled with low iron on and off. My ferritin is currently lower (32) so I have been focusing on iron-rich foods to hopefully increase that again!

Being plant-based doesn’t automatically mean that you will have low iron but it is important to identify plant iron sources and incorporate them into your everyday meals.

This is why I’ve created this handy graphic and meal prep for you!

Have you struggled with your iron before?

Save this post for the iron list in the graphic and below!

Tofu (9 oz) - 4 mg 
Protein Pasta (85 g) 2.5 mg 
Tempeh (9 oz) - 6 mg 
Edamame (1 cup) - 3.5 mg 
Lentils (1 cup) - 6.5 mg 
Peas (1 cup) - 2.4 mg 
Cooked spinach (0.5 cup) - 2 mg 
Black beans (1 cup) - 4 mg 
White beans (1 cup) - 2 mg 
TVP (1/4 cup) - 2.5 mg 
Fortified cereal - 1/4 cup - 4 mg 
Blackstrap molasses - 1 tbsp - 3 mg 
Pumpkin seeds - 1/4 cup - 2.5 mg 
H**p Hearts - 1/4 cup - 4.5 mg

10/18/2026

📌Save For: Dietitian’s High Protein & Fibre Quick Costco Breakfast + $100 Giveaway! (ad)

A New High Protein & Fibre Plant-Based breakfast option just hit select Ontario Costcos!

A high protein and fibre plant-based breakfast has never been more convenient, so if you’re pressed for time in the morning, you’ll want to add HOLOS Overnight Oats to your next Costco shopping list!

Here’s why I’m excited about HOLOS:

• Plant-based – A convenient way to incorporate more plant foods into your routine.

-20 g of Protein and 11 g of fibre – Two important nutrients that help keep you feeling full and satisfied.

-Ready when you are – Just add your favourite milk, refrigerate overnight and wake up to breakfast ready to eat!

-No complicated meal prep – Perfect for busy mornings, workdays or an easy grab-and-go breakfast.

Because eating well doesn’t have to be complicated, and convenience foods can absolutely be part of a nutritious diet!

Keep an eye out for HOLOS Overnight Oats in Ontario Costcos!

To Enter the $100 Costco Giveaway:
1. Follow Nicole Osinga - Meal Prep Dietitian & HOLOS
2. Like this post and tag a friend in the comments
3. Bonus: share it to stories!

Giveaway closes Oct 31 2026.

10/13/2026

📌Save For:Dietitian’s Three Fall Harvest Bowls With California Grapes (ad)

Recipes: like post & comment ‘Recipe’

🥙Fall bowls are one of my favourite ways to turn seasonal produce into a meal that’s actually satisfying. And the ingredient I’m adding to all three? California grapes! Grapes from California

🍇California grapes bring that juicy pop of sweetness that works so well with savoury fall flavours — while also providing hydration and beneficial plant compounds, including polyphenols.

Here are 3 harvest bowls to put on repeat this fall:

🍇California Grape and Sweet Potato Bowl
Sweet potato, edamame, crispy chickpeas, grains, pepitas + California grapes with a creamy grape-inspired dressing.

🍇Warm Balsamic California Grape and Lentil Bowl
Warm roasted California grapes, lentils, hearty grains, roasted squash + kale for the ultimate sweet-and-savoury combination.

🍇California Grape & Brussels Sprout Bowl
Brussels sprouts/greens, crispy chickpeas, red onion, pepitas + plenty of fresh California grapes.

Don’t overlook fruit in savoury meals! Grapes add natural sweetness and texture that can make plant-forward bowls much more exciting — especially when paired with hearty grains, legumes, veggies and seeds.

📌Save this for your next fall meal prep Which bowl would you try first: 1, 2 or 3?

10/12/2026

16 Meals. $60. No Meat. Plenty of Protein. 🌱💪

📌 SAVE this post for your next meal prep!

💬 Comment MEAL PREP and I’ll send you the recipes and grocery list!

I meal prepped 16 plant-based meals for just $60 TOTAL — that’s only $3.75 per meal! 🙌

As a dietitian, I’m all about making healthy eating realistic, affordable and convenient. And one of the easiest ways to do that? Building meals around budget-friendly plant proteins!

Here’s what’s on the menu this week:

🥕 Carrot cake baked oatmeal with yogurt
🍝 Lentil pasta bowl
🍣Vegan sushi bowl
🥔 Shredded taco tofu hash

Eating more plants doesn’t have to be all-or-nothing, expensive or complicated. Small changes can make a BIG difference!

HealthyEatingOnABudget

10/10/2026

📌Save For:Dietitian’s New Costco Gluten-Free Pick + $100 Giveaway (ad)

If you’re looking for gluten-free bread or wraps that don’t fall apart easily, I have good news – BFree products now available at Costco stores nationwide across Canada!

You can find their High Protein Wrap and Homestyle Sourdough Loaf in store, which make for a great, quick and easy lunch meal, especially with the new larger slices. BFree High Protein wraps have 11 g of protein and only 3 g of net carbohydrates. The Homestyle Loaf is a gluten-free sourdough option that is great for your gut.

To enter the $100 Costco Giveaway:
1. Follow Nicole Osinga - Meal Prep Dietitian and BFree US + Canada🇺🇸🇨🇦
2. Tag a friend in the comments who would like to try one of these – one tag per line
3. Bonus entries – share to store

Giveaway closes Oct 31 2026. Open to Canada and USA!

Recipes below:
Vegetarian Grinder Salad Sandwich - 4 servings
-2 cups greens
-2 intact rings of medium red onion
-1 large tomato, sliced
-1/4 cup pepperoncini
-1.5 cups chickpeas
-1/4 cup yogurt
-2 tbsp red w**e vinegar
-3 tbsp Italian salad dressing
-1 tbsp Italian seasoning
-8 slices BFree Homestyle Sourdough Loaf

Place the green, red onion, tomato, pepperoncini and chickpeas on the cutting board and chop into small bite size pieces.
Top with yogurt. Drizzle with red w**e vinegar, Italian salad dressing, Italian seasoning.
Divide into 4 equal portions and fill the four sandwiches.

Tofu Teriyaki Wraps – 3 servings
- 1 tbsp avocado oil
- 1 lb firm tofu
- 1/4 cup teriyaki sauce
- 3 high protein BFree wraps
- 3 cups lettuce
- 1 red onion, sliced

Add the avocado oil to a skillet. Add the tofu and saute until golden and crispy on the sides. Remove the tofu from the pan and toss it with teriyaki sauce in a bowl.
Add to the wraps with lettuce and onion. Enjoy!

10/07/2026

📌Save For: Nutrient-Packed Soups For Mental Health (ad)

Recipes: Like Post & Comment ‘Recipe’!

It’s officially soup season and not only do these delicious soups contain over 10 g of fibre per serving but they also contain components that benefit brain and mental health. I’m highlighting the high quality root vegetables from Gwillimdale Farms in these recipes. Gwillimdale Farms

October is Mental Health Awareness Month and while no single food can prevent anxiety or depression, nutrition can play a key role in supporting brain health and overall mental well-being.

The root veggies from Gwillimdale Farms provide components that can assist our mental health and well being. I’ve highlighted those before.

🥕Carrot & Lentil Soup: Carrots are high in beta-carotene which is an antioxidant linked to supporting brain health and memory (Evidence). Eating one to two medium carrots daily helps to meet your daily beta-carotene requirements.

🫜Beet & Bean Borscht: Beets contain nitrates and can help increase blood flow to the brain, supporting mental performance. (Evidence).

🥔 Loaded Baked Potato Soup: Potatoes provide carbohydrates and fibre – we should be reminded that carbohydrates are the brains preferred source of energy. Large blood sugar swings can affect focus and mood, while fibre-rich complex carb digest more slowly to support blood sugar throughout the day.

Address

9-1656 Nash Road
Clarington, ON
L1E2Y4

Opening Hours

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

Telephone

+19059269091

Website

http://www.nicoleosinga.com/

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