The Nutrition Co.

28/08/2025

How do u get enough veggies in?
For breakfast this morning i opted for the roast veggie bowl with green hummus, poached eggs and seeds. Adding veggies at breakfast (or meals other than just dinner!) can help you kickstart your way to meeting your 5 serves each day 🥬🫛🥦

09/06/2025

Enjoying spending some time on meal prep on this gloomy day

Loaded sun-dried tomato pesto pasta salad 💪🏼

Ticking the protein, carb and veg components with at least 11 different plant foods in one dish 🌱

01/06/2025

a wholesome morning with the uni gals fueled with a nutritious brekky

04/05/2025

Love this 🙌🏼

Using extra cheese and not scrimping on carbs can make for a healthier eating experience.

Lasagne is one of my favourite recipes to make and I always make extra cheese sauce with extra cheese!

Sometimes the “healthy” version of recipes can be what I like to refer to as “too healthy”. Commonly such recipes would have less of the ingredients with more fat (and calories), such as cheese, oil/butter, nuts, carbohydrates and then add more veggies. While these recipes are indeed nutritious, if they don’t taste as good as they might and if they don’t really satisfy you fully, you can find yourself left wanting for more. This experience can lead people to craving sweets or something yummy after dinner and then eating more sweets such as chocolate, ice-cream, sweet biscuits. If the so called “healthy” meal was lunch, then this can lead to be being over-hungry in the afternoon or before dinner and/or craving something considered “less healthy” at dinner and eating to the point of feeling over-full and then regretting it.

While of course there is nothing wrong with enjoying sweets, what if the meals you ate satisfied you in such a way that you didn’t crave the sweets as much? Or when you did choose to enjoy some chocolate, you’d be happy with a smaller amount?

This lasagne recipe in link https://lovewhatyoueat.com.au/our-recipes/

Let me know if you cook this and what you think.

This recipe can easily be made gluten free by using gluten free pasta and gluten free flour - it works just as well!

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The “healthier” version of a recipe ins’t necessarily the healthier choice.

This lasagne recipe in link

23/04/2025

10/03/2025

I think people put too much pressure on themselves to make a healthy lunchbox appealing.
Sure - there a fancy cookie cutter sandwiches and home made treats BUT we don’t always need to go to that much effort to make an appealing lunchbox.
The simplicity of this lunchbox:
- leg ham and cream cheese sandwich on wholemeal bread
- cheese portion
- fruit: grapes, raspberries and blueberries
- veg: cucumber, carrot and cherry tomatoes (sure - she likely won’t eat the yellow variety but it was worth a try!)

Stop beating yourself up…. KEEP IT SIMPLE

15/02/2025

Our weekly staple - chicken and roast vegetable fettuccine with spinach and almond pesto. So super easy and demolished til the last mouthful. I mix up the veggies with whatever is left in the fridge and it works every time 🌱

Pesto -
60g baby spinach
50g Parmesan, finely grated
30g almonds
1 clove of garlic
80g olive oil
I/4 tsp salt

09/02/2025

.providore a delicatessen with the goods delivering the most hectic focaccias to date

02/02/2025

Protein ✔️
Carbs ✔️
Veg ✔️

Stir fries are a fantastic way to get a balanced meal - loaded up with seasonal veg for that pop of colour and fibre. An easy meal prep option for work lunches too 💪🏼

15/11/2024

Home made muesli bars - lunch box friendly (nut free!)

I always keep a stash of home baked sweets in the freezer ready to add in rotation to lunchboxes. Keeps it interesting for little miss and takes the pressure off me on a weeknight.

For those of you with a Thermomix - it is a Cookidoo recipe (Wheat, nut and dairy free muesli bars)

03/11/2024

For mumma and mini

Healthy lunches sorted for the working week so the nights are kept free ✌🏼

21/10/2024

Lunchbox friendly snacks ..

100g medjool dates
100g rolled oats
1tsp vanilla essence
30g sunflower seeds
30g pepitas
50g sultanas
25g cocoa

Blend together until well combined. Add water if needed. Roll into balls.
Refrigerate or freeze for later use!