Flexible Nutrition

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Flexible Nutrition

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Lauren Knight, APD

Evidence-based nutrition support for women navigating hormonal changes, gut health and energy in their 30s, 40s and early 50s.

📍 Aldinga Beach + Telehealth
🔗 Book via website

31/01/2026

Feeling wiped out even after a good night’s sleep? 😴

This is really common in perimenopause and menopause. Hormonal changes can have a big impact on energy — even when you’re doing “all the right things.”

Simple nutrition habits like eating enough protein at breakfast, staying well hydrated, and moving your body regularly can help support steadier energy through the day ⚡

Often it’s not about doing more, but making a few small tweaks that actually suit your life.

🌸 If you’d like personalised support, feel free to DM me or book a telehealth consultation.

27/01/2026

💛 Did you know your gut changes as you move through midlife?

As we move through perimenopause and menopause, a less diverse gut microbiome can affect:

Digestion 🥗
Energy ⚡
Mood 🌱

You can support your gut with simple daily habits:
Fibre-rich foods (like veggies, legumes, whole grains)
Fermented foods (yogurt, kimchi, kefir)
Staying hydrated 💧

Small, consistent steps = big impact over time!

22/01/2026

🏃‍♀️ 5-minute breakfast for a busy morning!

Fuel your day with a balanced meal that supports energy, stable blood sugar, and overall wellbeing in the midlife phase ✨

~ Protein from Greek yoghurt
~ Healthy fats from flaxseeds
~ Antioxidants from berries (frozen works perfectly!)
~ Low-GI carbohydrates from wholegrain muesli
~ Energy boost from 🍌
~ Topped with a drizzle of delicious 🍯

Whack it together and start your day feeling nourished 💛

21/06/2025

✨ Maternity Leave ✨

I want to say a BIG thank you to all my clients, referrers and supporters. I absolutely love supporting you all with your nutrition goals, and it makes me so happy to see how Flexible Nutrition has grown over the last 2 years since deciding to jump into private practice exclusively after having my first baby - best decision ever and I couldn't have done it without my amazing clients 💕

Now as we will soon welcome another tiny family member 👶🏼 , I'll be heading off on maternity leave at the end of July. I will stop taking on new clients in a few weeks, and there are only a few available appointment slots left within this time - so if you are hoping to catch me before I go, please get in touch!

I expect to return in February 2026, with reduced hours when I will be accepting new clients again - I will keep you posted !

Looking forward to supporting you and working together in 2026. Thank you again for all of your support! X 🤍

26/05/2025

In the past 2 weeks I've had multiple people completing my weight loss kick start program comment on how much they've enjoyed my beef stroganoff recipe, so I thought I'd share it here 😋

This was originally added in as an alternative for a client who didn't want any turkey in their meal plan...but it's proving popular, so I think it's here to stay!

✨Keto Beef Stroganoff✨
Ready in 40 mins | Serves 4
Per serving: 423 kcal | 41g protein | 24g fat | 10g carbs.

Ingredients:

1 ½ lbs beef sirloin, sliced

1 cup cream or sour cream

1 cup beef broth

2 tbsp Worcestershire sauce

8 oz mushrooms, sliced

2 tbsp olive oil

1 medium onion, chopped

3 garlic cloves, minced

2 tbsp Dijon mustard

Salt & pepper to taste

2 tbsp parsley, chopped

How to:

1. Sear beef in olive oil until browned. Remove & set aside.

2. Sauté onion & garlic in the same pan.

3. Add mushrooms & cook until browned.

4. Stir in broth, cream, mustard & Worcestershire.

5. Return beef, simmer 10–15 mins until sauce thickens.

6. Season with salt & pepper.

7. Serve over cauliflower rice or zucchini noodles (or rice if you're not aiming for low carb).

8. Garnish with fresh parsley.

Tag someone who needs this deliciousness in their life!

24/05/2025

🍓I'm loving these overnight oats at the moment - super quick in the mornings, filled with fibre, protein (20g) and healthy fats, keeps me full until lunch!

Oats are especially amazing if you're someone that needs to get cholesterol down ⬇️ (due to the soluble fibre content)

Recipe 📝

1. In a bowl, mix 1 cup unsweetened soy milk, ¼ cup Greek yogurt, 3 tbsp natural peanut butter, 2 tsp honey & ¼ tsp salt. Stir in 1 cup oats. Refrigerate overnight.

2. Mash 1 cup raspberries with 1½ tsp chia seeds & 1 tsp honey. Let sit 10 mins, then stir in ¼ cup yogurt. Chill.

3. Layer oats & raspberry mix in jars. Top with extra raspberries.

This makes x2 servings 😋

21/05/2025

✨✨Crescent Lunge with Arm Back Bend ✨✨

A beautiful heart-opener and hip stretch all in one.

This variation of Crescent Lunge not only strengthens the legs and core, but invites space into the chest and shoulders. By reaching the arms back, we tap into the power of vulnerability, grace, and deep release.

Benefits:

🩵 Opens the heart and shoulders

🦵🏼Strengthens thighs and glutes

♎ Enhances balance and focus

🫁 Encourages deep, mindful breathing

Let this pose be a reminder: opening up can be strong, steady, and rooted.

Breathe. Reach. Expand.
Have you tried this variation in your practice?

26/03/2025

✨ Exciting Offer ✨

April is Meal Plan Month! 🗓️ This means that for the month of April, I am offering 50% off the usual cost of my specialised meal plans 🙂

These are more than just your generalised plans. They are super detailed & tailored to exactly what you need. They are great if you:

📑 are looking for a day by day breakdown of meals for a week, including recipes and shopping lists - all the thinking has been done for you! 🧠

📑 are someone who tracks your macros and or micronutrient intake or have special requirements for these (meal plan includes a breakdown of these values per meal and per day)

📑 have special dietary needs, such as low fodmap, low carbohydrate or high protein

📑 are looking for specialised guidance for a kick start towards meeting your goals

I tailor the plan to your preferences (leaving out any allergies/intolerances or dislikes!). You just complete a short questionnaire first to ensure I have all the required info!

Usual cost is AUD$129 per plan, for the month of April this drops to $64.99

DM if interested 🗓️

Lauren 👩🏻‍⚕️

12/12/2024

Have you heard yourself say this? 🤔

When it comes to eating behaviour changes, it's most often not the knowledge we are lacking. For the most part we know what healthy eating looks like and what we 'should' be doing... It's actually executing it that's the hard part.

If this is something you are struggling with, I would love to help you 👩‍💼. My role as your dietitian isn't just to provide nutrition information or tell you what to do (I'm sure you already know a lot of that!), but to help you with the HOW to change, help get to the bottom of what is making you feel stuck & work with you to come up with strategies to overcome the challenges.

You'll never leave with cookie 🍪 cutter advice (or information you could have googled! 🙄 ). My plans are customised and tailored to you as an individual, taking into account your goals, lifestyle & preferred pace of change. This is the foundation for real and lasting results 💥

10/12/2024

Busy clinic day today - coffee required ! ☕🙌🏼

I'm looking forward to meeting 4 new clients + following up with 7 of my current clients.

Lots of mindset work 🧠💪🏻 supportive behaviour change counselling & goal setting 📈📃✅, as well as action & meal planning ⏩🥦🍓 These guys are doing so great!

💥💥💥

23/11/2024

"The calmer you are, the clearer you think. Let your decisions come from a place of peace, not from reaction" ~ Unknown

27/09/2024

Hi Everyone 🤗

I'm excited to be opening up more clinic days at Aldinga from the month of October. I'll be available every Wednesday and every second Tuesday.

Outside of this, online (phone or zoom) consultations can be flexible to work with your schedule, including out of hours options 🕜

If you'd like to know more about availability, times or to discuss how I can help you, please get in touch via DM or email ✉️ lauren@flexiblenutrition.com.au

Address

Aldinga, SA

Website

http://www.flexiblenutrition.com.au/

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