NOURISH YOUR BODY
Specialised Nutrition Programs to suit anyone, designed to meet your individual health goals. Coaching on integrating a wholefoods diet into your lifestyle for long term sustainable health change and using a nutritional cleansing system for improved results. Scroll down for some free recipe ideas you can use at home, or get in touch at if you would like a specialised meal plan designed for your lifestyle and diet.
These meal plans are designed to help you to build muscle, lose fat and create an optimal physique. They are based on a generic one-day meal plan diet with a slight calorie deficit for sustainable change. For personalised meal plans designed specifically for your body type and fitness goals, please email
Some healthy recipe ideas
Check out some of these simple recipe ideas you can use at home anytime and add to your daily routine to pack in those nutrients and get the most out of your day! Email if you would like a specialised meal plan or more recipe ideas!
GREEN MANGO SMOOTHIE
Power Up Your Mornings!
1-2 Ripe Bananas
2 cups Kale/Baby Spinach
1 Tbsp Flaxseeds
1/2 cup Mango cubes
1/2 cup Water
Blend ingredients up in a blender until smooth, and voila! Add more water as needed, or extra banana or mango to thicken.
VEGAN PROTEIN SMOOTHIE
Great Post-Workout boost!
1 Scoop pea protein powder
1 Tbsp Nut butter
1/2 Cup Nut mylk (almond, soy, coconut, macadamia)
Blend up for a thick, delicious protein smoothie as a great post-workout meal to feed your hungry muscles and increase muscle synthesis.
Quick & Easy, delicous afternoon snack!
Chia pudding is one of my favourities!! My housemate used to call me the 'Chia Monster' because if there was any chia pudding in the fridge I would always eat it all up! :'D Not only a satisfying snack, it is full of protein and healthy omega 3 & 6 fats to satisfy your hunger and nourish your body.
1/2 cup Chia seeds
1 cup Nut mylk (coconut is the best!)
2-3 drops Vanilla essence
2 Tbsp Cacao powder and/OR handful blueberries
Mix chia seeds, nut mylk & vanilla essence in a glass or bowl until chia is evently spread throughout liquid. Sit in the fridge to set for a couple of hours until chia seeds have soaked up the liquid and formed a gooey thick pudding texture. You may need to mix the pudding every half hour or so to make sure the chia isn't all sinking to the bottom.
To add extra flavouring, you can add blueberries from the start, or for a chocolate flavour, mix some hot water and the cacao in a separate bowl until a runny liquid, then mix in with the other ingredients to set. Once the seeds have soaked up the liquid, your pudding is ready to be devoured!