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Easy Meal Plans for Busy Families

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The Back on Track Challenge

The Back on Track Challenge

Registration has closed! But don’t fret! You can get one of my other amazing meal plans or recipe books here.


  • Do you struggle with what you’re supposed to eat on a daily basis?
  • Do you finish a long day at work and ‘homeschooling’ and have no idea what to cook?
  • Are you tired all the time and wondering where your energy is?
  • Do you walk into the grocery store and feel overwhelmed by what you’re supposed to buy?

I can help! It starts with eating real food and getting back to basics in your kitchen.



You can read about my story here, but I grew up eating lots of junk food and I never felt comfortable in my body. I felt gross, overweight and just plain ‘ol blah. 

And I certainly never knew what to cook.

But when I moved away to go to university, I received the best gift ever: a kitchen in my residence.

I began to make my own food and realized quickly that whole food was the way to go.

Guess what? Instead of gaining the ‘FROSH 15’, I lost 20 pounds within those first three months of school.

But this isn’t about losing weight. It’s about making a plan to eat real foods that will nourish your body.

And that, my friend, starts in your kitchen.



Yes I know you’re busy. You have work, kids. LIFE. Not to mention this whole COVID-19 stress thing…

But if you make eating well a priority, the other stuff will get a little easier to handle.

How?

You’ll get more energy my friend!

You may not realize it, but getting more energy comes from making a plan to fill our bodies with the proper nutrients it needs to be strong and live well so that you’re not tired all the time.

Eating well can also help you manage stress, sleep better, and improve your health overall.

I can help you get there.


Welcome to the 21-Day Back on Track Challenge!

I’ll help you feel great, get energized, and best of all, fall in love with real food!


Join me from June 15-July 3!

A custom program like this runs for $398, but I’m offering the 21-Day Meal Prep Program for $78.

*** 20% of all proceeds will go to The Afri-Can FoodBasket, a community based non-profit organization that has been at the forefront of championing Food Justice and Food Sovereignty for Toronto’s African, Caribbean, Black (ACB) community since 1995. The Afri-Can FoodBasket is committed to enhancing the nutrition, health, employment and food access needs of the ACB community, in particular those who are economically and socially vulnerable.***


Read what others had to say about my Real Food Challenges!

As you can see, this has been a game-changer for a lot of families! It can be a game-changer for you too.



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Follow me on Instagram • @lealoulemonade

My brother-in-law Steve spent a large portion of o My brother-in-law Steve spent a large portion of our Christmas dinner sharpening my knives. I was so grateful, but also hesitant that I would cut myself.⁠
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When I started cooking with my newly-sharpened knives, I was in awe.⁠
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Sharp knives make all the difference when it comes to enjoying cooking. It's also safer if you can believe it.⁠
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With a sharp knife, you're less likely to push down harder on the knife trying to get it through an onion, for example.⁠
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It just slices through with little pressure. ⁠
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Dull knives leave room for error and slicing fingers (listen, I've cut a few fingers over the years...).⁠
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If you're having trouble enjoying cooking at home, I encourage you to either get a new knife (it doesn't have to be expensive), or get someone to sharpen your knives for you (call a Steve in your area!).⁠
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Take care of them with a little holder and treat them kindly. Having a sharp knife will bring you one step closer to love cooking at home.⁠
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xo⁠
Steph⁠
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#kitchenskills #cookingtips #easycooking #enjoycooking #inthekitchen
Keep Meals Simple Friends! I’ve said this befor Keep Meals Simple Friends!

I’ve said this before: keep your meals simple. 

Pick meals that take fewer than 20 minutes or less to cook so you’re not scrambling during the week to make dinner and keep the elaborate meals for the weekend.

Another idea is to choose a couple of veggies to roast on Sunday that you can use for various meals during the week. 

Roasted sweet potatoes are great with chicken thighs, but also taste fantastic in a frittata or taco. 

Cook once, eat twice (or three times).

Meal planning doesn’t have to be complicated. Keep it simple and nourishing and it get easier over time.

I’m accepting new clients at @onehealthservices! DM me if you’re looking for meal planning and prep help. 

#mealprephelp #mealplanhelp #springrefresh #
Mondays are our busy nights. I have tennis (so fun Mondays are our busy nights. I have tennis (so fun!) and my son has soccer. ⁠
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That's why I make sure to make Mondays an easier night for dinner. ⁠
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Enter salads and bowls!⁠
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Last Monday, I made a salad bowl with arugula, leftover rice, olives, tomatoes, chicken, and feta, and wowee it was yummers!⁠
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By prepping ingredients, the kids can take what they want and leave what they don't want (eh-hem, tomatoes) and we have a meal full of elements that will keep us satisfied and nourished.⁠
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Need meal prep and meal plan help?⁠
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I'm currently accepting new clients @onehealthservices! DM me or visit the link in my profile here @lealoucooks to chat about custom meal plans.⁠
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#mealprep #mealplanning #health #naturopath #virtualappointments #realfood #wholefood #foodmatters #holistichealth #culinarynutrition
Do you like eating salad?

According to my hig Do you like eating salad?

According to my highly unscientific research, there are two types of people who don’t like to eat salad:

1. Those who think eating salad is boring.
2. Those who think that salad isn’t filling enough for a full meal.
3. Ok, one more… those who don’t like eating vegetables!

If you fall into one of the first two categories, I’m here to tell you that maybe… just maybe… you’ve been making salads wrong.

I know. People don’t like to be told that what they’ve been doing is wrong (I don’t like to be told that either) but I can guarantee you that salads can be fun and filling and it’s all in how we put them together.

We can do so much more to jazz up a salad and my favourite way to do this is to think of your salad bowl as a rainbow.

When you add the colours of the rainbow to your salad bowl it’s visually more appealing to eat.

The sky is the limit in terms of the colourful foods you can add to a salad.

Not only will you feel more energized by your colourful bowl (and you’ll want to eat it), you’ll be more energized because each of those colourful vegetables has its own set of nutrients that our bodies love and crave. 

Colourful produce = Energy!

If you’re looking for fun and nourishing meal ideas I’m accepting new clients with @onehealthservices. Book a session through the link in my profile here @lealoucooks

Happy Cooking!

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About Stephanie

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Hey! I'm Stephanie. I'm a Writer, Culinary Nutrition Expert and Cooking Instructor helping families cook nourishing meals. Read more about me {here}.

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