Sprout Nutrition

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Sprout Nutrition

Sprout Nutrition is a dietetic practice specialising in plant-based diets, Irritable Bowel Syndrome (IBS) & women's health. Instagram:

01/08/2025

PCOS friendly breakfast ideas to support hormones, energy and appetite

When it comes to PCOS, how you build your breakfast matters. A balanced, nutrient dense meal can help support hormone health, energy levels and appetite regulation throughout the day, especially when it’s rich in:

✅ Protein – to help stabilise blood sugar, reduce cravings and support lean muscle
✅ Fibre – to support gut health and keeps you full
✅ Omega-3s (like flax, chia, walnuts) anti-inflammatory and beneficial for insulin resistance
✅ Antioxidants (from berries, cacao, colourful plants) – helps lower oxidative stress linked to PCOS
✅ Cinnamon – may help improve insulin sensitivity and blood glucose regulation

Some of my go to plant-based options:
- Protein yoghurt bowl
- Chia pudding
- Tofu scramble with avocado
- Avocado - edamame smash on sourdough
- Berry protein smoothie
- Antioxidant rich oatmeal

If you're feeling stuck or unsure about what to eat for your PCOS, this is exactly what we cover in 1:1 consults. The focus is on personalised, realistic strategies that make sense for you.

If you want help building a plan that actually works you can book a consult or reach out with any questions.

23/07/2025

Not sure what to expect when seeing a dietitian for the first time?

At Sprout Nutrition, the consults are tailored specifically to you, your goals, health history, symptoms and lifestyle - and can be broken down into 5 simple steps.
Swipe through to see exactly what the process looks like, and what you receive after the appointment

Reminder!! As part of our Caulfield North clinic launch, you’ll receive a FREE personalised meal plan (valued at $140) when you book an initial consultation, but only until this Friday at 11:59pm!

So if you’ve been thinking about booking in, now’s the perfect opportunity to smash those health goals. It’s a one time offer and spots are limited, this offer won’t be running again.

Appointments available:
📍 Caulfield North (fortnightly Mondays)
📍 Port Melbourne (every Tuesday)
💻 Online (available worldwide)

Click the link in bio to book or feel free to DM or email with any questions

21/07/2025

Exciting news - something new has sprouted 🌱

Sprout Nutrition now has a beautiful new consultation space in Caulfield North, and to celebrate, I’m gifting something special to mark the launch.

When you book an initial consultation at Caulfield North, you’ll receive a FREE personalised meal plan, valued at $140

This is a one time exclusive offer and and places are limited. If you’ve been thinking about starting your health journey, now is the time.

This exclusive launch offer is only valid on bookings made until Friday so be sure to book your spot before it’s gone.

*T&Cs apply.

Appointments are available every second Monday

Whether you’re looking for support with your gut health, plant based nutrition, weight loss or simply want expert support that’s realistic, evidence-based and tailored to you — this is your sign.

Feel free to send a DM if you have any questions!

Cant wait to welcome you all in x

T&Cs
- Must be an initial consultation
- In-person only at Caulfield North location
- Offer valid untilFriday 25th July 11:59pm AEDT.
- Offer will automatically be applied upon booking
- Meal plan will be delivered within 7 days of your appointment

23/12/2024

Planning to indulge this Christmas and throw the low FODMAP diet out the window? 🎄🎁

Don't worry, I've got your back (and belly). This is the ultimate guide to surviving IBS flare-ups during the festive season.

Swipe for some lifesaving hacks and don’t forget to save this post—because let’s be real, you’ll (unfortunately) need it.

06/11/2024

Low FODMAP plant based pantry staples. Save this guide for your next shopping trip.

Navigating the low FODMAP diet is tricky enough let alone also being plant-based. These are some of my nutritious go to staple foods for when you're following phase 1 of the low FODMAP diet.

It's really important to make sure you are still consuming a variety of foods, as well as getting enough key nutrients such as fibre, protein, iron and calcium when on low FODMAP.

If you're feeling overwhelmed and need support with managing your IBS reach out via email or DM.

29/10/2024

Plant protein cheat sheet 💪 🫛

If you're someone who struggles to meet your protein goals, here is a cheat sheet you can save.

Having a good understanding of what a 30g serve of protein looks like is really important in hitting your protein goal on a plant based diet.

General protein target recommendations can range from 1.0 g - 2.2g / kg of body weight depending on age, gender and physical activity levels.

You may notice, some foods are more "protein efficient" than others.

Why 30g of protein per meal?

💚 Protein is satiating, meaning it helps us to stay fuller for longer

💚 Build/ maintain muscle mass

💚 Stabilisation of blood glucose levels

13/10/2024

✅ Melbourne Marathon 2024- 42.2km in 3hrs 33 mins @5:04 pace 🏅

Absolutely incredible day, couldn’t have asked for better weather.

Thank you so much to everyone who’s supported me in this journey. It’s felt like a very long time and it definitely wasn’t without its challenges along the way.

Recap:
I did a 22 week training block, with the first 6 weeks on my own and then 16 weeks with A massive shoutout to them with their incredible training plans.

Thank you so much .by.sammy who helped me with my race day fueling/hydration plan and carb loading. Even though I am a dietitian myself. I felt like I needed extra help as I ran into some massive challenges in the training with my gut not being able to tolerate any fuel past the 30km mark and also dealing with some intense electrolyte imbalances. .by.sammy is the GOAT when it comes to sports nutrition and she helped me to get through it. I felt really strong throughout the whole race right through to the finish and I strongly believe it was due to correct fueling and hydration. If you have any runs coming up definitely get in contact with Sammy.

And a massive thank you to my colleague Sheree from About 7 weeks in I got a hip injury which was really worrying for the rest of my training block but she fixed me right up!! After she worked her magic I had no pain or niggles which was so amazing.

Overall it was the best day - but I am really keen to get my weekends and some spare time back as well as not having to consume gels for a while 🫠

I will be back to posting regular content as well. You may have notice things have been a bit sparse on here - so stay tuned ✨

22/07/2024

Run Melbourne - Half mara. 1:38:10. 4:37/km
Stocked to beat my PB by over 8 mins considering I didn’t even think I’d make it to the start line after having gastro all week 😥 Even after feeling better I had difficulty carb loading and being able to tolerate enough food. Thank god sushi exists.

Had a blast running all around Melbourne. Pumped to move onto the full marathon in October. Thanks for the training program, loving it so far. Looking forward to seeing some of you there!

02/07/2024

A sneak peek into something exciting that's coming soon ✨ Can you guess what it is? 👀

01/07/2024

Hello! 👋🏻 It’s been a while since I’ve introduced myself, so I thought it’s time for a reintroduction as there are a few new faces around.

👋🏼 I’m Melissa, an Accredited Practicing Dietitian with a passion for plant-based nutrition, IBS/gut health, and women’s health. Over the last few years, I’ve been helping people optimise their health with personalised, evidence-based nutrition advice and practical strategies that fit into their busy lives.

Here are a few things about me:
🌱 I’m all about finding practical, sustainable nutrition strategies that actually work and that you can stick to

💚 I believe when it comes to nutrition, there is no one size fits all approach. I work with each client to develop an individualised nutrition plan in accordance with their requirements, lifestyle, budget, preferences and culture.

💚 I have IBS and PCOS, so I totally get the struggles. I’m here to help you sort out your gut and make nutrition enjoyable and effective.

🏃🏻‍♀️ I have really gotten into running over the last year and I’m signed up for the Melbourne marathon!

🍝 I love experimenting with cooking and baking, though finding the time lately has been a bit of a challenge. That’s why I’m all about helping you nail your nutrition with simple and quick meals.

I help individuals improve their health and well-being with evidence-based recommendations. Whether it’s creating tailored nutrition plans or providing personalised advice, I’m dedicated to making your journey to better health as enjoyable and sustainable as possible.

At Sprout Nutrition, we offer support for:
🍏 Weight loss/ weight management
🥑 IBS and gut conditions
👩 Women’s health, including PCOS and endometriosis
🌾 Coeliac disease
🌿Nutrient deficiencies
🤰Pregnancy & fertility
💊 Type 2 diabetes
📈Insulin resistance
🥗 Healthy eating

💻 Sprout Nutrition offers consults online worldwide or face to face at Port Melbourne or Oakleigh.

If you want to connect, send me a DM or comment below with the word SPROUT and I will send you a copy of my complete guide to calcium Ebook for free.

💚 Melissa

17/06/2024

Getting enough protein on a low fodmap diet when plant-based can be tricky as many typical go-to protein options such as beans/lentils are high fodmap.

Swipe across to view high protein, plant-based low fodmap options to include if you are following phase 1 of the diet.

Navigating the low fodmap diet is tricky enough let alone also being plant-based. If you're feeling overwhelmed and need support reach out via email or DM.

Don't forget to like and save this post for your next supermarket trip!

12/06/2024

Wait, what do you mean by inefficient?
Let me explain...

Protein efficiency refers to how much protein a food contains per serve or per 100 calories.

These examples provide a low amount of protein per serving or per calorie.

If you were to base your daily intake around these foods, thinking they were high in protein, then you would likely not be meeting your daily protein requirements.

eg) If you were to eat:
Peanut butter toast for breakfast
Mushrooms, vegetables and rice at lunch
coconut yoghurt as a snack
Jackfruit at dinner

with no other significant protein source such as tofu/tempeh, beans, lentils you would likely not be meeting your protein requirements.

To meet your protein requirements, you want to rely on higher or more “efficient” sources of protein.

This is not to say not to eat these foods, this post is to highlight that these foods shouldn't be relied on as a sole protein source. Diversity is important

Comment or send a DM if you're interested in knowing more or if I should make a post on efficient protein sources on a plant-based diet.

Address

Melbourne, VIC

Website

https://www.sprout-nutrition.com.au/

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