Nutrition Doesn't Have to Be Hard

The fitness industry wants you to think nutrition is complicated. It's not. For most busy dads, the fundamentals are the same: eat enough protein, control your calories, and stop eating garbage most of the time.

The Big Three for Canadian Dads

1. Protein First, Every Meal

Aim for 30-40g of protein per meal. Chicken breast, Greek yogurt, eggs, cottage cheese, canned salmon — all affordable, available at any Costco or No Frills, and incredibly effective.

2. Prep on Sundays

Two hours on Sunday can set up your entire week. Cook a big batch of protein, portion out snacks, prep your lunches. Done.

3. Stop Drinking Your Calories

Tim Hortons double-double every morning adds up fast. Make the switch to black coffee or save the indulgence for weekends.

What About Supplements?

Honestly? A good whey protein powder and creatine monohydrate. That's it. Save your money on the rest.

Canadian Grocery Staples for Dad Nutrition

Costco chicken thighs
Eggs (dozen at No Frills)
Greek yogurt (Oikos or PC brand)
Frozen vegetables
Canned tuna/salmon
Rolled oats