Your Employee Assistance Program is a support service that can help you take the first step toward change.

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Your Employee Assistance Program is a support service that can help you take the first step toward change.

Take the first step towards change

We're an Employee and Family Assistance Program (EFAP) that provides you and your family with immediate and confidential support to help resolve work, health, and life challenges to improve your life. Let us help you find solutions so you can reach your goals at any age or stage of life. We help millions of people worldwide live healthy, happy, and productive lives.

Ready to start? You can login or search for your organization for faster access to your resources and tools.

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Search for your organization

We found several matches. If you cannot find your company in the list below, please refine your search by entering more characters or checking the full name of your organization. If you continue to experience challenges, please contact us.

Don't know your organization? It could be where you work, your union, province, or an association you belong to.

If you are still not sure, browse as a guest or call 1.844.880.9137

Why members use the program

Always confidential

Access and use of the program is completely confidential. No one, including your employer, coworkers or family, will ever know that you used the program unless you choose to tell them.

Help you need

Having a baby or buying a new home? Want to improve your relationship or manage stress better? We have resources and tools to help on just about any topic.

Help how you want

Find the support that is right for your lifestyle and comfort level. Choose from online programs, consultation by phone, live chat, and more.

Available anytime, anywhere

You're constantly on the move, switching from your computer to your phone at a moment's notice. We have you covered with confidential access to support anywhere and everywhere you go.

Pick your support

When you've found the support you want, it's easy to get started right away online. Within a few minutes, you'll be set up to take your first step towards change.

No cost

There is no cost to you to use the program. This benefit is provided to you by your employer, insurance carrier, association, or other party.

Healthy Meal Ideas for Breakfast, Lunch and Dinner

In the midst of a full and busy life, it’s easy to let taking care of oneself take a backseat. All too often a quick trip to the drive-through becomes habit and health and energy suffers.

Think there’s no time for a healthy meal? Let the ideas for quick, nutritious and portioned ideas prove that there is:

20 Ideas for a Quick, Healthy Breakfast
1 bowl cereal 1 cup milk 1 banana	2 slices whole wheat toast 1 cup yogurt 1 orange	2 pieces French toast 1 tbsp syrup 1 cup strawberries 1/2 cup yogurt	1 whole wheat bagel 1 tbsp peanut butter 1 kiwi 1 cup milk	1 whole wheat pita 1 slice low fat cheese 1/2 cup raspberries 1 cup milk
1 multi-grain bagel 2 tbsp low-fat cream cheese ½ cup yogurt 1 orange	1 poached egg 1 whole wheat English muffin tomato slices 1 slice cheese	2 high-fiber waffles ½ cup yogurt 1 cup canned peaches	¾ cup granola 1 cup yogurt 1 cup strawberries & blueberries	1 multi-grain bagel with one egg cooked into center tomato slices 1 cup milk
1 package oatmeal 1 slice toast 1 cup milk 2 clementines	2 veggie breakfast links 1 bagel 2 apricots 1 cup milk	1 bran muffin ½ cup yogurt 1 banana	1 bowl of cereal 1 cup milk 1 fruit cocktail	2 slices of multi-grain bread 2 tbsp peanut butter 1 apple 1 cup milk
1 whole wheat English muffin ½ cup cottage cheese ¼ cantaloupe 1 cup milk	2 slices raisin toast 1 tbsp cream cheese 1 banana 1 cup milk	2 high fiber waffles 1 tbsp syrup 1 banana ½ cup yogurt	½ cup cereal ½ cup milk 1 slice multi-grain bread with 1 tsp cream cheese 1 orange	1 flaxseed muffin 1 apple 1 cup milk

Pair any of these ideas with a glass of water and enjoy a balanced lunch:

20 Ideas for a Yummy, Light Lunch
1 smoked turkey with fruit chutney on whole wheat bread. 1 apple	1 tuna sandwich on rye bread 1 handful of baby carrots ½ cup yogurt	Chickpeas & couscous salad wrapped in a flour tortilla. 1 nectarine	1 ham, sliced mushrooms, mustard mayonnaise in whole wheat pita bread. 1 can pineapple	1 slice Italian pizza with cheese & tomato sauce. 1 pear
1 chicken in pita bread with chili sauce ½ cup apple sauce	1 vegetarian hot dog in bun (with garnishes & condiments) Sauerkraut 2 dates	½ cup hummus, spinach, carrots and tomato slices wrapped in a flour tortilla 1 kiwi	1 egg salad on 7-grain bread 5 baby carrots 5 broccoli trees	1 Mexican burrito in flour tortilla 1 nectarine
1 veggie burger on whole wheat kaiser bun (garnish with tomato slices) 1 orange	2 cups vegetable bouillon with 1 cup vegetables (cooked from frozen) 1 whole wheat pita 1 slice cheddar cheese	1 salmon patty 1 cup pasta tossed with olive oil Carrots & cucumber 2 clementines	Grilled cheese sandwich on whole grain bread 1 large apple	½ tin of salmon on multi-grain bagel handful grapes
1½ cups cooked high fiber pasta with 1 green pepper, ½ onion sautéed. ½ pkg. veggie ground round. ½ jar tomato sauce	1 roasted vegetables & cheese sandwich in a multi-grain wrap. 1 canned fruit cocktail	1 peanut butter & banana sandwich on multi-grain bread. 1 cup milk	tofu spread on crusty bread. 1 pear	1 cup dark green lettuce, tomato slices, baby carrots. ¼ cup sunflower seeds 3 ounces grated mozzarella 1 whole grain roll

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