The Bee’s Knees Nutrition

18/02/2026

Clients often tell me that they don’t have the energy to exercise. The funny thing is, exercise gives you more energy. Promise.

12/02/2026

This chicken wrap uses only six ingredients to pack 41 grams of protein, 9 grams of fibre and any 364 calories.

You’ll need:

1 x Simsons High Protein wrap
110 grams Mt Barker chicken breast
50g cottage cheese
20g Nuffin Roasted Capsicum & Onion dip
Baby spinach
Sliced cucumber

I like to soften the wrap in the microwave for 20-30 seconds (makes it easier to roll).

This combination was so delicious. Let me know if you try it!

weekdaylunch

11/02/2026

Overnight oats with chia seeds has to be one of the easiest ways to make sure you’re nailing protein AND fibre at breakfast.

One tablespoon of chia provides 6 grams of fibre, so they are one of the best “bang for buck” foods to include in your diet if you’re trying to hit your fibre goal (as a general recommendation this is 25g for women, 30g for men).

With mangoes currently in season, this is on high rotation at my house. You could also use frozen mango so this can be an all-year breakfast option.

Mango & Chia Overnight Oats

30g rolled oats
15g chia seeds
20g vanilla whey protein isolate
150g high protein yoghurt (Greek or similar)
Sprinkle of cinnamon
Fresh or frozen mango (I used one mango cheek, ~100g)
Splash of water (or milk of choice)

Combine all ingredients (except mango) in a jar.

Add enough water (or milk) to make it easy to stir. I used about 50-75ml. The chia will soak up a lot of moisture overnight so you don’t want it too thick.

Top with mango and place in fridge overnight. Enjoy the next morning!

Nutrition info:

Protein 39 grams

Fibre 10 grams

Energy 425 calories

27/01/2026

26/01/2026

I whipped this up in only a few minutes by blending precooked beetroot and cottage cheese in the Nutrition bullet.

Swipe to see products used ➡️

Don’t forget to drain the liquid from the beetroot before adding to the blender, otherwise it will be too runny.

This made approx. 200 grams in total so I’ll have it as 4 x 50 gram serves. I love it spread on wholegrain crackers, as a dip for raw vegetable sticks or to add extra flavour to salad wraps.

Nutrition info per 50 gram serve:

85 calories
7.5 grams protein

24/01/2026

One of the skills I teach my clients is how to throw together simple meals and snacks that prioritise protein AND fibre 🌾🌰

This is a super easy snack idea that nails the brief! You could also add some fruit or a boiled egg depending on your energy needs / appetite etc

I used:

Woolworths Wise Wheat Hi Fibre Seeded Mini Loaf (look for blue and clear packaging in the bakery section, not the bread aisle). See picture ➡️ on next slide.

And the rest of the products are pictured.

Side note, you don’t actually need to buy the cottage cheese labelled as “high protein” (like this one).

This Bulla one has the same amount of protein as the cheaper Woollies branded one, even though the Woollies one isn’t labelled “high protein”.

21/01/2026

Thanks for the memories IG 🥰 This is one of my favourite Summer holidays ever.

29/12/2025

Teaching my clients how to…

a) Read and interpret nutrition labels and

b) Apply this information to smash their goals

… is one of my favourite parts of my job 🙌🏼

15/11/2025

I had THE BEST time this morning celebrating turning 5! 🥳

Thank you and for my awesome prize pack (best costume) 🙌🏼

Also, quick appreciation post to and Beau for being all round amazing and always pushing me to be the strongest version of myself 🥰 love you guys!

Side note, can someone I know please throw a Barbie themed party so I can wear this outfit again? 🩵💛🩷😆

One more shout out to .events for the amazing decorations!

06/11/2025

Cottage cheese can be hard to find on the weekend! My local Woolworths never has it on the shelf by the time I get there on Saturday afternoon and many of my clients tell me the same thing.

Lately I’ve been grabbing stuff like this during my mid-week “top up shop” to make sure I have it for next week.

05/11/2025

My clients have been absolutely loving this new addition to their meal plans 😍 this is great for a morning or arvo snack.

I know cottage cheese can be a bit bland but if you mix it with this delicious Green Goddess dip (swipe to see ➡️) it can taste amazing!

I use 20g of the dip with 50g cottage cheese but you can play around with it. Maybe start with 50:50 ratio and go from there.

It pairs well with wholegrain crackers and veggie sticks for a great snack option.

Sometimes I also add a boiled egg or some edamame on the side to bump up the protein.

Give it a go and let me know what you think!

Nutrition info:
20g Green Goddess dip combined with 50g cottage cheese = 110 calories and 7g protein.