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Alice D Nutrition, Bairnsdale (2026)

20/01/2026

Fibre rich salad with quinoa, chicken and herby dressing!

This is your sign that meal prep doesn’t have to be complicated ✨

This dense veggie, bean and quinoa salad came together using fridge staples, freezer herbs and bits and pieces from the pantry, and it made four seriously nourishing lunches with leftovers to spare.

Why I love meals like this:
• High in fibre from veggies, beans and quinoa → supports gut health, digestion and keeps you fuller for longer
• Balanced protein from chicken, beans and yoghurt → helps with satiety, energy and blood sugar balance
• Healthy fats from avocado, nuts and seeds → supports hormone health and helps absorb nutrients
• Loaded with micronutrients from colourful veg, herbs and lemon → antioxidants, vitamin C and polyphenols

It stores really well, tastes even better the next day and is endlessly versatile, swap the grains, change the protein or use whatever veggies you have on hand.

Simple, flexible and nourishing… exactly how weekday lunches should be🙌

15/01/2026

Warm (or cold) roast potato & green bean salad with garlicky herby yoghurt!

This recipe came together the way many of my favourites do, after watching far too many food videos online 😅

The original inspo was a roasted potato & green bean salad from (10/10 recommend following — nutrition-qualified, easy recipes, and elite sass). I also borrowed some flavour ideas from a green goddess–style potato salad and made it my own using what I had on hand.

I added chicken thighs for extra protein and turned it into a super versatile, meal-prep-friendly dish that works hot or cold and honestly tastes even better the next day.

Why this one’s a winner nutritionally 👇
✔️ Potatoes = fibre + potassium for gut and heart health
✔️ Green beans, cauliflower & Brussels sprouts = fibre + phytonutrients
✔️ Greek yoghurt dressing = protein + calcium
✔️ Chicken thighs = satisfying protein that keeps you fuller for longer

Ingredients (very flexible – use what you’ve got):

Roast veg:
• Potatoes
• Green beans
• Brussels sprouts
• Pumpkin
• Cauliflower
• Olive oil
• Herbs/spices of choice
• Salt & pepper

Garlicky herby yoghurt dressing:
• Greek yoghurt
• Dill (fresh or dried)
• Garlic
• Spring onions
• Rice wine vinegar (or dry white wine)
• Pickles + a little pickle juice

Extras:
• Chicken thighs (or any protein you like)

This is one of those build-a-bowl meals where the veg, protein and herbs can change with the season — perfect for busy weeks, fridge clean-outs and easy nourishing meals.

Recipe inspo & credit:
🥔 Roasted Potato & Green Bean Salad —
https://www.youtube.com/shorts/1WqR-SxByh0

🥗 Easy Green Goddess Potato Salad with Green Beans — Holistic Foodie
https://holisticfoodie.com/easy-green-goddess-potato-salad

13/01/2026

Cucumbers might look simple, but they do a lot more than just add crunch 🥒

Made up of around 96% water, cucumbers are one of the easiest ways to support hydration in warmer weather. Along with their high water content, they provide potassium, magnesium and fibre, which support healthy blood pressure, digestion and overall energy levels.

The soluble fibre in cucumbers helps support cholesterol balance by assisting the body’s natural removal of excess cholesterol through the digestive tract, supporting heart health over time.

They’re also naturally low in calories but rich in nutrients like vitamin K, vitamin C, antioxidants and plant compounds, which support gut health, skin health and inflammation balance.

This is one reason cucumbers are eaten so regularly in warmer climates and cuisines,where cooling, hydrating foods are paired with meals to support digestion and comfort.

Easy ways to enjoy them:
• Fresh in salads or wraps
• With yoghurt or tzatziki-style dips
• Added to smoothies or juices
• Fermented or pickled for gut health
• In water with mint or citrus

Simple foods, eaten consistently, can make a big difference!

Source:
Chakraborty, S. & Rayalu, S. Health Beneficial Effects of Cucumber
DOI: 10.5772/intechopen.96053

11/01/2026

Matcha Protein Overnight Oats!
I was very slow to the matcha train 🍵
After a lot of trial and error, I realised I like it much better in my breakfast than on its own.

This overnight oats recipe has truly been through it, too much matcha, not enough liquid, wrong balance of sweetness… the list goes on 😅
But once I finally tweaked it, I was genuinely surprised by the protein and fibre for the size of the meal.

This one is officially on rotation.

Why I love it:
🥣 Slow-release carbs from oats for sustained energy
💪 High protein from whey, Greek yoghurt & soy milk (or milk of your choice)
🌱 Fibre + omega-3s from chia & flax to support gut health and fullness
🍓 Antioxidants from matcha and fruit
🦠 Probiotics from yoghurt for gut support

It’s filling, balanced, and actually keeps me satisfied all morning, no mid-morning snack hunt required.

Rough macros (per serve, makes 4):
• ~350–380 kcal
• ~22–25 g protein
• ~40–45 g carbs
• ~10–12 g fat
• ~8–10 g fibre

And the best part? This is just a base.
Use whatever fruit you like or have on hand, berries, stone fruit, grated apple… it all works 🍌🍓🍎
You can mix and match ingredients to what suits you, the possibilities are endless.

Proof that nourishing breakfasts don’t need to be complicated, just intentional

09/01/2026

Baechu kimchi (Chinese leaf kimchi)
I’ve made it before and always jump at the opportunity when wombok cabbages are on sale, it’s one of those recipes that’s so worth revisiting.

This recipe is from “Kimchi: Essential Recipes of the Korean Kitchen” by Byung-Hi & Byung-Soon Lim, a book I’d highly recommend if you’re interested in fermented foods and traditional methods. You can find heaps of recipes online as well.

What I used:
🥬 1 whole wombok cabbage
🧂 Sea salt
🌶️ Korean chilli powder
🧄 Garlic & ginger
🐟 Fish sauce
🧂 Extra salt & a little sugar

The book recipe uses daikon and leek, but I swapped in carrot because… I didn't plan ahead. This is one of the reasons I love fermentation it is so flexible.

In Korea, kimchi is eaten with most meals, not just for flavour but because it’s a fermented food rich in beneficial bacteria. Through fermentation, natural probiotics (like Lactobacillus) develop, supporting:
• A healthy gut microbiome
• Better digestion
• Immune function
• Reduced inflammation

Kimchi is also low-calorie but nutrient-dense, providing fibre, vitamins A, B & C, antioxidants, and compounds that support gut and overall health 🌱

You can absolutely buy great kimchi (and there’s no shame in that), but making it at home is a bit of messy fun, cost-effective, and allows you to control ingredients, salt levels, and spice.

Fermented foods don’t need to be complicated, just intentional.

Recipe inspiration: Kimchi – Essential Recipes of the Korean Kitchen

03/01/2026

New Year, same pressure to “change everything”?
Research shows most people abandon strict New Year resolutions within the first month, especially when goals are vague, rigid, or all-or-nothing.

What actually supports long-term success and wellbeing?
✔️ Flexible goals
✔️ Small, achievable changes
✔️ Adjusting the plan when life happens

Setting goals that bend (not break) allows you to keep moving forward, without guilt.

Inspired by research from:
• Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing
• American Psychological Association (APA) guidance on behaviour change

This year, I’m choosing progress over perfection 🤍

02/01/2026

Fish Taco Bowls
This has quickly become one of our new favourites and came from the very foolproof RecipeTin Eats fish tacos 🐟✨
(Link below 👇)

Lately I’ve been loving fish, it’s high in protein, lighter than many meats, and perfect for summer meals.
This recipe is also a great reminder that you can take a solid base recipe and adapt it to what you have on hand.

Originally this was meant to be tacos, but some very old tortillas forced a pivot, so we served it with basmati rice instead. I also:
• Used less oil for a lighter finish
• Swapped chipotle for pantry spices
• Made a fridge-clear-out pickle that stores beautifully
• Prepped everything ahead for an easy, nourishing dinner after work

A little prep went a long way, dinner sorted and lunch ready for the next day 🙌

Full original recipe by Nagi from RecipeTin Eats here:
👉 https://www.recipetineats.com/marinated-fish-tacos/

29/12/2025

Busy holiday season = more events, less routine… and often less nourishing choices 🥂🎄

One of the simplest ways I support my health (and my clients’) at this time of year is being prepared.
Having protein- and fibre-rich salads ready to go means I’m less likely to rely on ultra-processed or low-nutrient foods when hunger hits.

These salads are:
🥗 Nutrient-dense
💪 High in protein for fullness & muscle support
🌿 Fibre-rich for gut & hormone health
⏱️ Quick to prep and easy to store

For women, especially, adequate protein, fibre and healthy fats help with:
• Energy levels
• Blood sugar balance
• Hormone support
• Feeling satisfied (not deprived)

A little prep now can make the festive season feel far more balanced, without missing out ✨

Save this for your next food prep day 💚

26/12/2025

Macro-friendly prawn vermicelli stir fry 🦐🥦

This is the kind of dinner I come back to again and again when I want something quick, nourishing and actually satisfying.

✔️ High-quality protein from prawns to support muscle recovery, metabolism and satiety
✔️ Balanced carbs from vermicelli for energy (especially helpful if you train or have busy days)
✔️ Fibre + micronutrients from colourful veggies like capsicum, green beans and broccolini to support gut and hormone health
✔️ Lower added fats, but still full of flavour thanks to garlic, lime and a touch of sesame oil

Macro-friendly doesn’t mean boring, it means meals that keep you full, fuel your body and still taste amazing ✨
Perfect for a mid-week dinner or make once, eat twice lunch prep.

Ingredients 👇
• Rice vermicelli noodles
• Raw prawns
• Olive oil
• Garlic
• Red capsicum
• Carrot
• Green beans
• Broccolini
• Reduced-salt soy sauce or tamari
• Oyster sauce
• Sesame oil
• Lime juice
• Optional: chilli, coriander or spring onion

Save this one for later 💾

21/12/2025

Festive season ≠ food guilt 🎄☀️

Summer celebrations don’t need heavy, uncomfortable meals to be enjoyable.
With a few simple swaps, you can support your energy, digestion and hormones and still enjoy the food on your plate.

🦐 Seafood over heavy meats
High protein, lower saturated fat and perfect for hot Aussie days.

🥗 Fresh, protein-packed salads
Think fibre, colour, healthy fats and flavour, not sad lettuce.

🍽️ Protein first
Helps steady blood sugars, keeps you fuller for longer and reduces mindless grazing.

💧 Hydration with a festive twist
Soda water, citrus, herbs and ice = refreshing and supportive.

✨ And remember: one meal doesn’t define your health.
Consistency, balance and enjoyment matter most.

Save this for your next BBQ, Christmas lunch or holiday gathering 💚

19/12/2025

✨ Festive season = balance, not burnout ✨

These are a few simple strategies I use to support my body during the holidays, without tracking, restriction or guilt.

✔️ Stay hydrated
✔️ Don’t arrive starving
✔️ Bring nourishing food to share
✔️ Plan meals around events
✔️ Keep movement gentle and consistent
✔️ Practice saying no (without explaining yourself)

Your health doesn’t disappear in December, and neither should your enjoyment 🤍

Save this for later & share with someone who needs the reminder 🎄

Alice D Nutrition

20/01/2026

15/01/2026

13/01/2026

11/01/2026

09/01/2026

03/01/2026

02/01/2026

29/12/2025

26/12/2025

21/12/2025

19/12/2025

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