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Science Based Nutrition,
Easy To Digest

04/02/2026

⚠️ This is not a full day of eating ⚠️

This post is illustrating some primary sources of protein you could incorporate to hit 140g per day.

Does that mean anyone reading this should have 140g of protein per day?

Definitely not - your nutrition targets need to be personalised for you and your goals.

As a general rule, you want to consume between 1.5-2.2g per kilo of body weight.

For example, someone who is 63kg would have a range of around 95g to 140g per day. I always aim for the higher end of this range!

If you want to lose fat or build muscle, you’ll need more protein than the bare minimum… that’s for sure!

You’ve got your protein sources, but to create a balanced and nutritious day of eating, add in some fruits, vegetables, grains and healthy fats (and I always leave room for a cheeky little dessert 🍫)

👉🏽 for proof & for coaching!

02/02/2026

👀 RECIPE HERE!

High-Protein Pesto Pasta Bowl

Ingredients (1 serving):
- 60g Vetta Protein Penne (raw weight)
- Handful of rocket
- 40g Farmer’s Union Greek Style High-Protein Yoghurt
- 40g Leggo’s Basil Pesto
- 60g cherry tomatoes, diced
- 35g cherry bocconcini
- Red onion, finely diced (to taste)

Optional add-ins:
- Nutritional yeast (adds extra protein + flavour)
- Cooked chicken breast if you’re not vegetarian
- Any extra vegetables you love (capsicum, spinach, cucumber)

Method:
1. Boil the pasta (raw weight) in salted water. Drain and set aside.
2. Assemble the pasta
3. Make the creamy pesto sauce - mix together yoghurt and pesto, season
4. Boost the protein (optional)
* Sprinkle nutritional yeast for extra protein and a cheesy hit.
* Or add cooked chicken breast if you’re not vegetarian.

Let me know if you try this one 💜

Cals per serve: 430
C 37g | P 28g | F 17g

01/02/2026

My husbands most requested dinner 👇🏽

Creamy, comforting, high-protein and fast.

Ingredients (makes 3 serves):
- 400 g chicken thigh, fat trimmed, diced
- 5ml Bippi Italian chilli oil
- 1 shallot, finely diced
- Garlic, minced
- 200ml chicken stock
- 100g broccoli, chopped
- 120ml light thickened cream
- 50g baby spinach
- 210g risoni, cooked
- 30g pecorino romano, finely grated
- Optional: 2-5ml chilli oil to serve

Seasonings (generously) used: sweet paprika, dried oregano, garlic powder, onion powder, salt

Method:
1. Trim visible fat from the chicken thighs, dice, then season with chilli oil and seasonings
2. Fry chicken in a hot pan until golden and cooked through. Remove and set aside
3. In the same pan, add shallot and garlic and cook until fragrant
4. Add chicken stock and broccoli. Cover with a lid and cook for 5 minutes to soften
5. Add cream and cook on low heat until slightly thickened
6. Stir through spinach until wilted
7. Add chicken back to the pan, followed by cooked risoni, pecorino and a splash of pasta water. Stir until thick, glossy and combined (only takes a few mins)
8. Weigh total cooked dish and divide into 3 equal serves

Macros (per serve - approximate)

558 calories
C 53g | P 38g | F 19g

PS. If you like these kinds of recipes - easy, trackable, high protein, family friendly, fat loss recipes, drop a follow (I post almost daily 😋)

PPS. Proof here 👉🏽

17/01/2026

Running a business is a series of micro losses for macro wins.

Waking up and checking emails before my eyes are fully opened.

Going to sleep wondering if we did enough today (knowing we didn’t).

Solving difficult problems.

Waking up in the middle of the night worried about an email that came through.

Always wanting to do the best by each person who comes through the door because they’ve trusted you with their hard earned money.

Often feeling like we’re behind…

Then we zoom out and realise this is exactly the life we prayed for.

Perspective is everything. ♥️

Credit to .incarnati for this post idea - every word hit me so hard, and I had tears running down my eyes reading his pot - I had to recreate it 🙏🏼

11/01/2026

So simple. So tasty. And ridiculously easy to track. You’re going to love this one 🫶🏼

This is one of my go-to lunches when I’m in a calorie deficit and don’t want to overthink my food.

Ingredients:
- 120g chicken tenderloins (I find them tastiest from the butcher)
- 40g Hellmann’s Light Mayonnaise (one of the only light mayo’s I genuinely enjoy — it actually tastes amazing)
- 30g celery
- 30g lettuce
- Dill, red onion, capers & pickles to taste (I don’t track these)
- Squeeze of lemon
- 2 Mountain Bread natural wraps

Method:
1. Poach the chicken in boiling, salted water for ~10 minutes
2. Remove and shred/dice
3. Chop remaining ingredients
4. Mix chicken with mayo and lemon juice, season
5. Assemble wraps with lettuce and chicken mixture

This also tastes amazing with 10g chopped walnuts mixed through (if keeping calories or fats lower - skip this).

Cals 392
C 29g | P 34g | F 13g

*I never used to poach chicken, but it’s sooo easy. No touching raw chicken (🤢) and it always turns out so soft + it mixes perfectly into salads, wraps and sandwiches.

If fat loss is your goal, prepping ingredients - especially protein - is a game changer for adherence.

PS. Pile of proof here 👉🏽

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2026

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