Redefined Nutrition + Coaching

Redefined Nutrition + Coaching I help busy Professionals get their time back, lose 8-10kgs in 16 weeks, without endless cardio and boring meal plans
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23/02/2026

Comment ‘SCRUMPTIOUS ’ for my free recipe book!

High Protein Caesar Salad

Perfect when you want something quick, filling, and actually tastes good.

Salad:

150 g romaine lettuce
140g chicken breast
5g Parmesan
200g Air fried spudlight potatoes
Dressing:

75g low-fat yogurt
1 small spoon lemon juice
1 small spoon Dijon mustard
1 small spoon soy sauce
1 garlic clove
Salt & pepper

412 calories | - 49g protein

Comment ‘SCRUMPTIOUS ’ for my free recipe book!

22/02/2026

Creamy Chicken Massaman Curry

Ingredients
Massaman paste: 64 g
Chicken breast: 500 g
Boiled Potatoes (SpudLite): 250 g
Chicken stock: 300 ml
Onion (brown, raw): 75 g
Plain low-fat Greek yoghurt: 150 g
Cream cheese (light): 50 g
Long grain white rice: 160 g

Method

1. Add chicken breast, greek yoghurt, cream cheese, massaman paste and combine
2. Add diced potatoes, onion, rice and chicken stock then mix
3. Cover and place in a pre heated oven for 50-60 mins
4. Garnish with spring onion and coriander

4 Serves
398 Cals
38g Protein
6.2g Fat
49.3g Carbs

Jade didn’t just lose 12kg.She reshaped her physique.For a lot of women, the lower body feels like the “problem area.”Le...
22/02/2026

Jade didn’t just lose 12kg.
She reshaped her physique.

For a lot of women, the lower body feels like the “problem area.”

Legs. Hips. Glutes.
It can feel like no matter what you do… nothing changes there.

But here’s the truth 👇

It’s not about doing more cardio.
It’s not about cutting carbs.
And it’s definitely not about starving yourself.

It’s about:

- Staying in a controlled calorie deficit
- Lifting weights consistently
- Prioritising high protein
- Repeating that process for long enough

That last part is where most people fall off.

Fat loss doesn’t happen evenly.
Your body decides where it comes off first and last.

When you stay patient and structured long enough, you allow your physique to balance out naturally , upper and lower body.

That’s exactly what happened here.

No extremes.
No detoxes.
No “quick fixes.”

Just structure, consistency, and ex*****on.

If you’re someone who feels like your lower body just won’t change…
It’s not broken.

You just need a plan you can actually stick to.

Comment “PLAN” and I’ll send you the exact structure we use with our clients to lose 5–10kg without living in the gym.

Comment “scrumptious” for my free recipe book for delicious and simple recipes like this Protein Weetbix Bowl428 Calorie...
21/02/2026

Comment “scrumptious” for my free recipe book for delicious and simple recipes like this

Protein Weetbix Bowl

428 Calories
36g Protein | 11g Fat | 41g Carbs

Ingredients:
• 175g Chobani Natural Light Greek Yogurt
• 2 Weetbix
• 15g Almond Butter
• 100g Blueberries
• 3g Desiccated Coconut
• 15g Vanilla Protein Powder

Method:

1️⃣ Add 175g Greek yogurt to a bowl.
2️⃣ Stir through 15g vanilla protein powder until smooth and then add almond butter.
3️⃣ Crush 2 Weetbix and mix through or layer on top.
4️⃣ Add 100g blueberries.
5️⃣ Sprinkle 3g desiccated coconut.

Mix it up and enjoy.

Comment “scrumptious” for my free recipe book for delicious and simple recipes like this

21/02/2026

Comment ‘Hidden’ for my free guide to find out why fatloss feels hard for you now in your 30s-50s

None of these “hacks” work.

Apple cider vinegar won’t block fat absorption, sweat bands don’t target belly fat, fat burners won’t outwork bad nutrition, and eating carbs at night won’t make you gain fat.

Stop falling for misinformation. Start following a simple, structured approach that actually fits your life.

20/02/2026

Comment LIST for my free low calorie grocery list

Most people think dieting means eating less food.

It doesn’t.

It means eating smarter food.

These are my current go-to dieting foods 👇

✔️ High volume
✔️ Lower calorie
✔️ High protein
✔️ Actually keep me full

Because when you’re trying to lose fat, the goal isn’t to “eat like a bird.”

It’s to:

– Control total calories
– Keep protein high
– Choose foods that give you MORE for LESS

Big plates.
High fibre.
Lean proteins.
Potatoes > tiny handful of nuts.
Greek yoghurt > random snack foods.
Veggies that actually fill the plate.

You shouldn’t finish a meal and still feel like you need to raid the pantry.

Dieting only feels hard when you’re trying to survive on small portions of calorie-dense foods.

If you want a simple structure to lose your next 5kg without feeling restricted…

20/02/2026

DM “gameplan” and I’ll show you how to never feel anxious or restricted around food ever again

Does food control your life and you never can get past the fact that your relationship with nutrition is the reason you can’t see results.

Coaching Lisa for over 7 years now we have worked specifically around building flexibility and enjoyment around her nutrition approach so that she never felt anxious or overwhelmed in social or family situations eating out.

Feeling anxious everytime you go out thinking you’re going to ruin all your progress is a sad way to live and that’s what we teach and help our clients out with here.

Address

Gold Coast, QLD

Website

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