The Bee’s Knees Nutrition

The Bee’s Knees Nutrition Dietitian and Nutritionist Every day there seems to be new information about how we need to eat to live longer healthier lives.

Accredited Practicing Dietitian

At The Bee’s Knees Nutrition, we know how hard it can be to navigate the overwhelming nutrition information we hear every day from influencers, your friend at the gym, or some stranger in the supermarket. As qualified healthcare professionals, we can help you take the mystery of out eating well. If you’re looking for a miracle diet or quick fix, the bad news is it doesn’t exist. But, our evidence based approach to nutrition education will help you make sustainable changes that become part of your lifestyle and reach your goals. We are based in Brisbane and provide in person and telehealth/virtual nutrition and dietetics services.

As a dietitian, I’ve never claimed to be a muscle building expert. My expertise is in providing evidence-based nutrition...
01/11/2025

As a dietitian, I’ve never claimed to be a muscle building expert. My expertise is in providing evidence-based nutrition advice to my people.

However, I am very passionate about letting my clients know about the benefits of increased lean muscle mass for their overall health. In particular, how it can help them to stay as strong and healthy as possible as they age. Aging is inevitable, however it’s never too late to start building muscle!

Having a good strength training program with progressive overload is necessary. This is the part I can’t help you with but luckily there are plenty of exercise / fitness professionals out there that can.

The part that I CAN help with is the nutrition component.

Here are my top tips for building muscle:

1. Make sure you’re eating enough food. Muscle growth requires a calorie surplus.

2. Make sure you’re eating enough protein to stimulate muscle protein synthesis (which is the process of building and repairing of muscle tissue after exercise). Aim for 1.6 - 2.2 g / kg / day of protein. Lean protein sources are best e.g. chicken breast, tuna, salmon, prawns, cottage cheese, eggs / egg whites, Greek yoghurt, turkey, lite milk (just to name a few!).

3. Don’t skip carbs! Having carbohydrates before a training session will replenish glycogen stores in your muscle and liver, meaning you have readily available energy to optimise your training session.

4. Stay well hydrated to support muscle function and recovery.

If you’re interested in finding out more information, reach out!

Most Aussies aren’t eating anywhere near enough veggies! The best way to incorporate more vegetables into your diet is t...
29/10/2025

Most Aussies aren’t eating anywhere near enough veggies!

The best way to incorporate more vegetables into your diet is to figure out how to make them taste good to you!

There’s a million different ways to do this but this Green Goddess dressing is my current favourite way to make salad more exciting.

You’ll find it on the refrigerated shelves of the produce section (usually near the bagged salads) at the supermarket.

Dressing will make the salad more palatable and help to increase your vegetable intake.

The oil / fat in the dressing will also help to absorb vitamins A, D, E and K, as these are all fat soluble vitamins. This means they need fat to be absorbed into your bloodstream.

Salad dressings can be calorie dense so if fat loss or maintaining your current weight is your goal, this is something to be mindful of when deciding how much to use.

Great news! I’m now seeing clients at Go2 Health in Everton Park on Mondays, Tuesdays and Fridays! You can book via HotD...
28/10/2025

Great news! I’m now seeing clients at Go2 Health in Everton Park on Mondays, Tuesdays and Fridays! You can book via HotDoc or give them a call.

Online consultations are available on Wednesdays and Thursdays. For these appointments, book via my website (link below).

https://www.thebeeskneesnutrition.com/appointments

You’ve probably noticed that the yoghurt section of the supermarket is HUGE 🥴Some of my clients find it confusing when t...
25/10/2025

You’ve probably noticed that the yoghurt section of the supermarket is HUGE 🥴

Some of my clients find it confusing when trying to choose which yoghurt is best for them because there are so many to choose from 😳

My advice is, if it sounds more like a dessert (example yogurt with toffee swirled through it) then it’s probably not the best option for an every day yoghurt 🤷🏼‍♀️

Often these more indulgent types of yoghurts are high in calories and lower in protein 🧐

I would go for a plain Greek yoghurt and then add your own fruit, seeds, nuts etc to make it taste good and to add some crunch 🫐

I really love the Woolworths High Protein Plain Yoghurt because it’s great value at $6 for 900g.

Coles PerForm High Protein Greek Yoghurt is also a great option and only $6.20 for 900g.

The yoghurt bowl pictured has:

170g Coles PerForm Greek Yoghurt

80g frozen blueberries (I defrosted in the microwave first because I wanted them to be “syrupy”)

10g pepitas

10g Fresh Life Soy Protein Crisps

Nutrition info:

240 calories
25 G protein (which is EXCELLENT for a snack!)

I love this combo because

✅ it tastes good

✅ I love the crunchy element provided by the soy crisps and pepitas

✅ only 4 ingredients

✅ great value per serve

✅ the pepitas add some healthy fats to make it balanced!

I find this sweet enough but if needed, stir through a teaspoon of honey if you like! 🍯

Scrambled Egg Veggie Wrap! Nutrition: 410 calories, 35g protein, 10g fibreI have a bee in my bonnet seeing people online...
21/10/2025

Scrambled Egg Veggie Wrap!

Nutrition: 410 calories, 35g protein, 10g fibre

I have a bee in my bonnet seeing people online saying we should stop focussing on protein and focus on fibre instead…. 🙄

News flash, you don’t have to choose between them! 🥳

Take this meal for example. 35g protein AND 10g fibre. I aim for a minimum of 25g per day so this is 40% of my target 🙌🏼

This is super easy to make and only has four ingredients (not including the extras like olive oil spray, pepper, garlic powder). Swipe to see what I used ➡️

Ingredients:
2 extra large eggs
85g cottage cheese
100g coleslaw mix (no dressing, just the veggies)
Simson’s Pantry High Protein Low Carb wrap

Olive oil spray
Seasonings - black pepper, garlic powder, onion powder, chives…. plus whatever else you like! Fresh herbs would be amazing in this also.

Method:

1. Whisk eggs and cottage cheese together in small bowl. Add whatever seasonings you fancy.

2. Lightly spray frying pan with olive oil (or use a non stick pan) and then scramble the egg mixture until cooked.

3. Remove eggs from pan and throw coleslaw mix in. Stir fry for a few minutes until wilted.

4. Assemble wrap with egg and veggies and you’re done!

Note: some of my clients like to microwave the wraps for 20 seconds to soften them. This makes them less likely to break when rolling them up.

These Chicken Fajita Bowls are SO GOOD and lucky for me, they are on my lunch menu all week! You just need to prep the c...
30/09/2025

These Chicken Fajita Bowls are SO GOOD and lucky for me, they are on my lunch menu all week!

You just need to prep the chicken, rice and bean mix, then add the extra stuff at time of serving.

It’s super easy to make, reheats well, high in protein and fibre, and tastes great!

It also contains TEN different plants (more if you count the spices!) which is so beneficial for gut health!

1. Cook the brown rice first as it takes the longest. I use a rice cooker for convenience.

2. Place two corn cobs (still inside their leaves) into microwave and cook for 6-7 minutes. Each microwave will be different, but if they feel tender you’ll know they’re cooked.

3. Meanwhile, lightly spray frypan with olive oil and cook one diced, brown onion (low-med heat) until translucent. Add some minced garlic and cook for a few minutes.

4. Add one tin black beans (drained and rinsed) and 2 cups chicken stock. Then add one tsp each garlic powder, onion powder and Masterfoods peri peri spice blend. Bring to boil, then turn heat down and simmer for 10 minutes.

5. Combine 500-600g sliced chicken breast with 1-2 TB olive oil and fajita spice mix in large bowl and mix well. Air fry at 185C until cooked.

6. Once beans are done, drain the liquid. As for the corn that’s been cooked in the microwave - remove leaves, then slice off the kernels. Add them to the bean mix.

7. Assemble bowl with brown rice, chicken, bean / corn mix, coleslaw mix (I buy the pre chopped bags that come without dressing), edamame (thawed), Greek or natural yoghurt and avocado!

You’ll need to adjust portion sizes to suit your specific goals, appetite, activity level etc but for the portions shown here the nutrition is as follows:

Energy 510 calories
Protein 47 grams
Fibre 9 grams


Coffee itself contains a very little energy at ~5 calories (or less) per shot of espresso. However, if you’re adding mil...
12/07/2025

Coffee itself contains a very little energy at ~5 calories (or less) per shot of espresso.

However, if you’re adding milk and sweeteners such as sugar, flavoured syrups or honey this will drive the calories up quite a bit.

Plus, if you’re having several coffees a day, this would be adding a significant amount of calories to your daily intake.

3 simple ways to reduce the calories of your coffee are:

1. Use skim or lite milk instead of full cream.

2. Use a non-nutritive sweetener (also known as artificial or low calorie sweetener) instead of sugar, flavoured syrups or honey.

3. Use a smaller cup (so you use less milk) or order a small if buying it at a cafe.

This egg, bacon and spinach slice is perfect for meal prepping. That way you can have tasty, filling, high protein break...
24/06/2025

This egg, bacon and spinach slice is perfect for meal prepping. That way you can have tasty, filling, high protein breakfasts ready to go on those busy weekday mornings!

I paired it with a toasted bagel but it would also work really well with an English muffin.

Ingredients:

4 extra large eggs
200ml egg whites
120g low fat cottage cheese
3 x rashers short cut bacon (approx 80g)
75g baby spinach, chopped
20g spring onion, finely sliced
1/4 tsp garlic powder / garlic granules
1/4 tsp onion powder
1 tsp basil (fresh or paste)
1 tsp coriander (fresh or paste)
Salt and pepper
1 spray of olive oil (5ml)

Method:
1. Cook bacon in air fryer at 200C for 5 min.
2. While that’s cooking combine all other ingredients (except olive oil spray) in large mixing bowl and combine. Once bacon is cooked, dice and add to mixture.
3. Use olive oil spray to grease a baking dish that is approx 20cm x 20cm.
4. Bake in oven for 30 minutes or until egg is set.
5. Allow to cool then divide into 4 serves. Store in air tight container in fridge for up to 4 days.
6. Reheat in microwave for 60 seconds. Perfect served with a toasted bagel or English muffin.

Nutrition info:

Per serve (without bagel or muffin):

Energy 172 calories
Protein 21 grams

Per serve when paired with Abe’s high protein, low carb bagel (as pictured):

Energy 376 calories
Protein 33.3 grams

Curried egg roll ups. Perfect as a morning or afternoon snack. Swipe to see what I used to make it ➡️Ingredients:Two har...
23/06/2025

Curried egg roll ups.

Perfect as a morning or afternoon snack.

Swipe to see what I used to make it ➡️

Ingredients:

Two hard boiled eggs
15 ml Nandos perinnaise
1/8 tsp Curry powder
Spring onion
A handful of chopped baby spinach
Season to taste with garlic granules, onion powder, s and p.
One mountain bread wrap

Mash the eggs, add the other stuff. Mix well. Place it onto mountain bread wrap, roll it up and slice! Easy peasy.

You can make the filling the night before and take it to work for a snack. Assemble just before eating otherwise the wrap will go soggy.

Nutrition:
230 calories
16g protein

Vegetarian Air Fryer Quiche As promised, I’ve been working on some warm breakfast options behind the scenes. This was DE...
16/06/2025

Vegetarian Air Fryer Quiche

As promised, I’ve been working on some warm breakfast options behind the scenes.

This was DELICIOUS! Don’t skip the basil as it adds so much flavour!

FYI I took a photo of all the ingredients I used so swipe across to take a screenshot for next time you’re doing your grocery list!

Ingredients:

One serve Mountain Bread (wrap)
2 eggs
60g cottage cheese
25g red capsicum, diced
Handful of baby spinach, chopped
One button mushroom, diced
One spring onion, diced
One tsp basil (or more if you love basil!)
Seasonings - garlic and onion powder
Optional - salt and pepper (not pictured)

Method:

1. Place the mountain bread wrap into an oven safe dish (I used a round Pyrex dish) and gently make folds to create a bowl shape. No need to use oil, as the bread didn’t stick to the Pyrex at all 🙌🏼

2. Combine all other ingredients in a mixing bowl. Add seasonings. Stir until it’s all well combined.

3. Gently pour the mixture into the bowl you’ve created with the mountain bread.

4. Place into air fryer and cook for 15-20 mins at 180C. I suggest checking at the 15 min mark and if the egg is still runny, cook for another few minutes.

5. This is best enjoyed straight away! If you put it in the fridge the mountain bread will go soggy.

Make ahead option - if you’re wanting a super fast breakfast, you could make the egg filling the night before and store in the fridge. Then in the morning all you have to do is assemble and cook!

Nutrition:

Energy 200 calories
Protein 21 grams

Everyone has different nutrition requirements, however I’d probably pair this with a small bowl of high protein yoghurt and fruit to make it a more substantial brekky!

☀️

It goes without saying that the benefits of working from home are plentiful but one of my personal favourite perks is th...
03/06/2025

It goes without saying that the benefits of working from home are plentiful but one of my personal favourite perks is that I get to whip up something super yummy like this for lunch!

Ingredients:

2 x extra large eggs

100g Sunny Queen 100% egg whites

70g short cut bacon (trimmed of fat)

2 x large button mushroom (80g)

2 cups baby spinach

A drizzle of olive oil (around 8ml)

Nutrition info:

Energy 275 calories
Protein 39.4 grams

I often hear people say that they have swapped potato chips for veggie chips because they are healthier. The truth is th...
03/06/2025

I often hear people say that they have swapped potato chips for veggie chips because they are healthier. The truth is that there’s not a huge difference, nutritionally. After all, a potato is also a vegetable… so technically all potato chips are “veggie chips” 🤷🏼‍♀️

If you’re looking for a crunchy snack as an alternative to potato chips, give popcorn a go.

As you can see in the photo, popcorn is much higher in volume, plus it has the added bonus of providing a bit more protein and fibre (and less sodium).

These 3 things - volume, protein and fibre - are key components in changing your body composition because they add to satiety (fancy word for keeping fuller for longer).

Tip - I would pair this 20g bowl of popcorn with something like a YoPro yoghurt to make it balanced and therefore more satisfying.

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