The Nourish-to-Thrive Kitchen

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Join our 6-week Sports Nutrition Culinary Beta Program to fuel your athletic lifestyle with simple, practical (and delicious!) meals.

Designed for amateur and high level athletes aged 25+ (Masters athletes are welcome!).

We Start June 10, 2025

Classes will run Tuesdays 6-8pm EST, recordings provided. No class on July 1st.

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Program At-a-Glance

What’s Included

✅ 6x group LIVE cooking classes Tuesdays 6-8pm EST (hosted on Zoom)

  • Week 1: The Basics

  • Week 2: Breakfast Items

  • Week 3: Proteins (animal & plant-based)

  • Week 4: Pre-workout fuel

  • Week 5: Post-workout fuel

  • Week 6: Freezer-friendly recipes

  • **Scroll to view the full week-by-week program view

✅ Recordings of ALL cooking classes to re-watch

✅ Weekly recipes for each week, with substitutions (+ email me for specific substitution requests for allergies/intolerances to ingredients)

✅ Weekly shopping lists to help you prepare for each class

✅ Tips for storage and leftovers

✅ Serving suggestions (ie: suggested side dishes to build a complete meal)

✅ Links to evidence-based sports nutrition research(that align with the meals we made)

⭐️ BONUS #1: Nutrition resources

⭐️ BONUS #2: Get a few bonus recipes each week (in addition to the ones we make together live)

Hi, I’m Kenzie!

Trained Culinary Professional | MSc Sports & Nutrition (Student)

P.S. I’m also a former NCAA tennis player (so, yes, I get the struggle of athletic nutrition) and I am a Natural Nutrition Clinical Practitioner based in the big northern city - Toronto, Canada.

I am a Culinary Professional & Nutrition Coach wrapping up my MSc Sports & Nutriton Degree.

Here’s the thing - I used to be afraid to fuel my body… I was afraid that “carbs were bad”, that “fat would make me fat”, and that I had to “watch what I ate to look like an athlete” - whatever that meant.

I spent years under-fueling (and, yes - I WAS eating “a lot” - but it wasn’t enough to build strength & endurance, and take my performance to the next level). And, under-fueling eventually ended my NCAA tennis career.

I don’t want you to go through what I did.

I want you to THRIVE in your sport - whether you’re a “corporate athlete” who loves working out after the 9-5 grind or you’re a high performance athlete ready to take your game/performance to the next level - I am HERE for it.

I have made it my mission to empower as many athletes as possible to confidently fuel their body with nutrients to support health AND performance goals - with EASE (no, it does not have to be complex).

And, to fuel your body to be its best, we must foster an environment that celebrates food (rather than demonizes it), and learn how to cook simple, tasty meals that support our goals (and satisfy our taste buds, of course)

I’ve created this course based on what I have learned in my MSc Sports & Nutriton Program, available sports nutrition research, and all that I learned from completing my Culinary Nutriton Diploma.

And, I am SO excited to share it all with YOU!

Week-by-Week View

Week 1: The Basics (June 10)

  • Recipes: Roasted vegetables, mire-poix (chicken stir fry), fluffy quinoa

  • Resources

    • Roasting times by vegetable

    • Cooking times by grains

  • Cooking Skills: Knife skills, cutting vegetables, versatile stir fry, cooking with grains

Week 2: Breakfast Items (June 17)

  • Recipes: Chia pudding, oatmeal pancakes, egg muffins

  • Resources

    • Breakfast and Satiety

    • Fasted VS Fuelled Training

  • Cooking Skills: Meal prep breakfasts, using leftovers for breakfast, kid-friendly adaptations

Week 3: Protein (Vegetarian & Animal) (June 24)

  • Recipes: Turkey chili, mason jar salads, roasted salmon + next-day salmon salad

  • Resources

    • Daily protein needs

    • Protein quality & timing

  • Cooking Skills: Versatile chili (and serving suggestions for the family), make-ahead salads, transforming leftover salmon

Week 4: Pre-Workout/Pre-Competition (July 8)

  • Recipes: Banana egg white microwave muffin, homemade granola bars, apple muffins, loaded sweet potato

  • Resources

    • Glycogen needs for different training types (strength, endurance, etc.)

    • Pre-game nutrient timing and meal composition

  • Cooking Skills: Higher carbohydrate meals to fuel higher intensity workouts

Week 5: Post-Workout/Post-Competition (July 15)

  • Recipes: Smoothie “forumla”, watermelon “pizza” (summer!), quinoa and chicken salad

  • Resources

    • Post-game nutrient timing and meal composition

    • Hydration

  • Cooking Skills: Make ahead (or make-in-minutes) recipes for post-workout recovery

Week 6: Freezer-Friendly & On-the-Go (July 22)

  • Recipes: Black bean tofu/turkey quesadilla, energy bites, turkey & sweet potato (or black bean) burgers

  • Resources

    • Fats & sports performance

    • Energy intake

    • Macronutrient & micronutrient summary

  • Cooking Skills: Prepping ahead for quick and easy meals through the week

Thank YOU for being a part of our Beta Group!

This is a Pick-Your-Price Program

**After payment, you will receive a confirmation message from me (Coach Kenzie) within 24-48 business hours.

Expected price for this program will be $297 CAD.

Not quite sure you’re “the right fit”? I’d love to help you decide. Contact me at info@kenzieosborne.com