Stock your kitchen like a Rebel.

The biggest secret to success is PREP.  Get your planning done and your pantry cleaned out!  Here are some of our favourite ways to make meal prep fun.

Everyone’s body needs different food…there is no “one-size fits all” meal plan that really “works”.  Do your own research, note what foods make you feel amazing, and which don’t agree with you!  We share what works for us.

When it comes to food and diet trends, we choose to be fans of science and are always wary of the endless fear-based marketing messages.  Is it necessary to buy organic + hormone-free? Is there something really wrong with the favourite foods you’ve been eating for years? We think it’s all about balance and eating the best food you can, when you can.


You should not feel deprived, hungry or miserable about food, during challenge season. Rebel meals should be full of healthy, delicious food that you LOVE.
Along the way, we’ll be sharing our favourite ways to clean up our eating for maximum health and vibrancy.

As always, if you’re looking for health-based changes or have specific goals, it’s always best to consult your healthcare practitioners and connect with a Registered Dietician.

Looking for BIG RESULTS?

Big results require real commitment, plain and simple. Remember, there are no tricks to finding our healthiest, strongest body, just good old-fashioned diligence and hard work. The best part? We’ve got your backs!

Here’s how WE’RE stepping up our game:


One of our favourite RD’s Justine Horne talks about a sustainable eating philosophy of eating healthy, responsible meals and snacks 80% of the time, and allowing ourselves to indulge in treats 20%.  It’s challenge season, so let’s step it up.  We’re going 90/10 and we’re PUMPED to invite you to join us.


  • Processed, packaged foods
  • Refined sugar (don’t worry, we’ll still share loads of recipes for you to get your sweet fix!)
  • Alcohol (if you know this is a barrier for your success, go all out and get rid of cocktails. Drinks sabotage results for many of our members just as much as any food fix.)
  • GUILT! Replace fear and guilt with JOY and excitement over what we’re doing for our health and wellbeing!


  • Booze. Yup, it comes up again! If you’re not eliminating, then you must reduce and choose wisely if you want to see and feel results. This is why we’re choosing to max out at 0-3 drinks WEEKLY. This is also why we surprise you with DRY weeks during our challenges!
  • Dairy (for the most part…stay tuned as we go!)
  • Empty carbs (the body needs carbohydrates, we ensure ours come chalk-full of proteins and nutrients!)
  • Bad vibes! It’s not easy to stay strong during a holiday challenge. We have to learn to let the peer pressure slide.


Justine has also shared with us that half our plates should always feature veggies. For many of us, the opposite is true at most meals. Following the half-plate rule, even at breakfast, ensures we’re loaded up on nutrients and the fibre we need to keep our digestive system working strong.


Fresh, whole foods!  This is the no-brainer part:

  • fresh veggies - greens, greens, greens, and lots colour on the plate!  The more the better.
  • fruits in moderation
  • whole grains
  • eggs
  • lean, healthy meats if you’re a carnivore (best quality you can afford)
  • lots of hydration!

Can I cheat?

It’s not really about that, do whatever you want! You answer to yourself.  Our challenges are about doing our best to make good choices for our health one day at a time. If we want results, we stick with it - plain and simple.

Getting Started:

What you buy and how well you prepare will directly affect your success and get you results. Buy the freshest, best quality food locally available to you, but also don’t stress about it. If you’re on a budget, skip the $8 organic avocado.  This isn’t about breaking the bank, in fact eating well should save you money.  Cooking healthy and clean meals requires simple and healthy ingredients.  We steer clear of processed and boxed foods.

Just because it’s gluten-free doesn’t make it healthy.

Skip most of the gluten-free products at grocery and health stores as most MOST of these products are loaded with sugars, sweeteners and other ick-factors.

Clean your fridge and pantry.

Clean your kitchen out and be sure to donate all unopened non-perishables to your local food bank.  We don’t want to waste food, but we also don’t want to have a family-sized bag of Oreos in the cupboard when you’re trying to make healthy changes.

Crap hides everywhere.

Most sauces, condiments, spreads, and pretty much all packaged items contain loads of sugars and preservatives you don’t want in your body.

Separate meals are a buzz-kill.

Does your family think your challenge is just another one of the crazy “health things” you do?  Fine.  But do your best not to run yourself ragged making different meals for you and them.  Make them the same food and bring them along for the ride.  Even if they’re just getting 50% of the goodness, they’re going to feel great!  Whether they like it or not 😉

We’ll still indulge.

Don’t worry, we’ll give you recipes to satisfy even the meanest chip or chocolate craving, with real, whole ingredients that your body knows what to do with. You won’t be deprived!

Food is fuel.

And some days we need more than others.  Stay tuned and keep learning with us to make sure that you’re nourishing your workouts with energy, and getting the recovery food you need post-workout. This is important…getting the right food at the right time impacts your results.  This is also one reason we don’t give you one-size fits-all meal plans.  Everyone has a different job and lifestyle with different energy demands.

A note on protein powder.  Generally speaking we should be able to get our protein from food.  When we need an extra boost on the go, we like to use a whole food like Manitoba Harvest hemp protein and some high-quality whey products.  We avoid heavily processed products with flavourings and complicated formulations.  Do your research, decide what’s best for you.