Description
Frequently asked questions
Got more questions? See full FAQ →
Who is GHOST High Protein Cereal for, and how is it different from regular cereal?
For: people who actually like cereal but want 17–18g of protein per serving instead of the 3–4g in regular cereal. (varies by flavour — see the nutrition facts image above for the exact macros of each one) Gym-goers, busy mornings, anyone doing high-protein meal-prep, parents looking for a higher-protein breakfast swap for kids who already love sugary cereal. Three USA-imported flavours: Lucky Charms-style with marshmallows, Cinnamon Toast Crunch style, and Peanut Butter style — only Cinnamon Toast is in stock right now. Pairs well with a scoop of whey protein in your milk ("Legend Bowl" GHOST-style move), or with any Barebells / Grenade / David bar later as a snack. Not available through any Canadian distributor — we import directly.
How do you prep it, and how does it taste?
Eat exactly like regular cereal — pour into a bowl, add milk (dairy or your favourite plant milk), eat with a spoon. The cereal pieces are crunchy puffs / squares (not flakes) that hold their crunch in milk longer than standard breakfast cereal. Owner-tested taste: the Cinnamon Toast version tastes very close to the actual Cinnamon Toast Crunch nostalgia profile — sweet but balanced, with real cinnamon flavour. Pro move: add a scoop of vanilla whey or casein to your milk before pouring on the cereal — the GHOST team calls it a "Legend Bowl" — pushes total protein over 30g for the meal.
What are the macros and net carbs per serving?
Macros vary by flavour — see the actual nutrition facts panel image above. Approximate per serving: 17–18g protein (Peanut Butter = 18g; Lucky Charms and Cinnamon Toast = 17g), 1–2g fibre, varying carbs and added sugar by SKU. Calories vary by flavour — Lucky Charms version is around 170 cal per serving and labelled suitable for low-carb / gluten-free / keto, while the Peanut Butter version is higher cal. Net Carbs formula: Net Carbs = Total Carbs − Fibre − Sugar Alcohols (sweeteners include allulose + sugar + sucralose, and Lucky Charms also uses erythritol + monk fruit). Always trust the label image above — formulas have been adjusted across production runs.
Allergens and dietary fit?
Tagged Gluten-Free. Contains milk and soy (milk protein concentrate + sodium caseinate + whey + soy protein isolate + soy lecithin). Peanut Butter flavour contains peanuts. Not vegan (contains dairy). Not Informed Choice / Informed Sport — this is a food snack, not a sport supplement. Not halal-certified per available info — verify on current packaging if needed. If you have severe allergies, check the actual ingredient list image above on the specific flavour you're buying.
How fast is shipping in Canada and what does it cost?
Same-day shipping from our Montreal store if you order before 4 PM EST Monday–Friday — hand-packed by our team at our downtown location, often faster than Amazon. Free shipping over $125 CAD subtotal. $12 flat over $50. Delivery: Quebec & Ontario typically 1–3 business days, other provinces 3–7. Express options at checkout. Domestic Canadian shipping — NO duties or customs fees. We're at 3575 Av. du Parc inside Galeries du Parc, downtown Montreal.
Can I pick up in-store? Where are you and is there parking?
Yes — free store pickup, ready in 30 minutes during store hours. We're at 3575 Av. du Parc, Local 5635 inside Galeries du Parc underground mall, downtown Montreal. Our online inventory is the same as our in-store inventory — if it's in stock on the website, it's also available in-store, since every order ships directly from the same physical store. Tell us at the cash and we'll give you a free 1-hour validated parking voucher — drop it in the parking machine on your way out for free indoor mall parking. Store hours: Mon 11 AM–8 PM, Tue–Fri 11 AM–6 PM, Sat–Sun 11 AM–5 PM.
What's your return policy + the Onward 90-day guarantee?
Default: free 30-day return policy — yes, even on opened supplements (as long as you've used 7 servings or fewer). Closed food items over $20 are also returnable. Damaged or wrong items are always replaced free — email info@topnutritionandfitness.com with a photo within 48 hours of delivery. Refunds are issued as store credit (gift card good online or in-store). Heads up: bars that soften or change shape during summer heat are only covered under Onward, not under our default policy (they're still safe + edible — refrigerate flat to reshape). Want longer + fuller coverage? Tap Checkout+ Now at checkout (~4% of order) to add Onward — a 90-day satisfaction guarantee (taste dislike, sensitivities, mold, damaged / lost / stolen / wrong / missing items, even opened products), 5% cash back on your next order (stacks with TNF Rewards), and instant 24-hour claim resolution. See full return policy →
What's the TNF Rewards Program?
Top Nutrition & Fitness Rewards is our free loyalty program — join from any product page or your account. What you can earn:
- Points on every dollar you spend — accumulate balance toward future orders
- Bonus points for writing product reviews after your order arrives
- Referral bonus — share your unique invite link; both you and your friend earn when they place their first order
