Dietitian Clare

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Melbourne, VIC
Dietitian Clare

Dietitian (APD), Sports Dietitian and Nutritionist helping clients online and in-person in Melbourne

29/11/2025

What I ate for a triple training morning 🤪

1 hour before I had:
- fast digesting carbs = 1g / kg BW (fairy bread 🥰 & sugar in the red bull)
- caffeine (red bull)

During the 2 hour cycle I had:
- 60g of carbs /hr from a mix of liquid carbs, gels & lollies
- plain water

Into a 4.5km run off the bike

Refuelled quickly with a protein chocolate milk (carbs, protein, fluids, & electrolytes)

1hr upper body weights:
- I had 45g of liquid carbs

Post training:
- smoothie with mango, banana, oats, milk, protein powder and yoghurt
= fluids, carbs, protein, colour, electrolytes
* I really like smoothies for my first meal post longer sessions as usually my appetite is low, so it’s easier to get in calories

~1.5hrs after that my appetite was back so I had a meal - a large but still balanced meal (protein, carbs, fats, colour)

Hopefully this is interesting or helpful! Let me know if you have any questions 🤗

23/11/2025

What I meal prepped this week 👉🏻

For me having breakfast & lunch prepped saves me sooo much time & energy during the week

But I know for other people the idea of 1) prepping it and 2) eating the same thing each day seems awful

And that’s the thing with meal prep, there’s no right or wrong way to do it. It’s about doing what will save YOU time & energy + still be enjoyable

Other ways to meal prep:
✅ Prep single ingredients like shredded chicken, taco mince, rice etc to then add to meals during the week
✅ When you cook dinners, cook double to freeze for easy meals later on
✅ Buy a bunch of pre-made meals and frozen veggie packets
✅ Only prep breakfast or a meal for the 1 really busy night of the week
✅ Cut up / prepare the ingredients for meals but don’t actually cook them

The options are endless! Do some experimenting and find which method(s) work to make your life easier 😊

20/11/2025

Super excited to announce my new business !!!

An in-person (& online) clinic at in Perth 🤗

The business moto:
Balanced nutrition for peak performance and everyday life

This embodies everything I’ve always stood for and will continue to promote
- balanced nutrition: prioritising nutrient dense foods with ample room for soul foods, because food is more than just fuel
- peak performance: optimising your nutrition to get the absolute best out of yourself and perform at your highest level
- everyday life: ensuring the plan works *with* your lifestyle and preferences whilst supporting your overall health

I’m really excited about this new venture and can’t wait to see you all in the clinic 🥰
& if you’re not in Perth that is absolutely okay, it’s still business as usual for the online clinic!

17/11/2025

Spent the past few days in Melbourne at the Sports Dietitian’s Conference and had the absolute best time 🥰

Many snacks were had, many new things were learnt, and met many amazing sports dietitians 🫶🏻 perfect weekend (including seeing my Melb friends 🤗) !!

29/09/2025

A balanced long weekend 🥰

Everyone’s version of balance is different, but at its core balance means not going to the extremes.

eg enjoying nutrient-rich foods most of the time and including treats without guilt

If you go through phases of being all in and super ‘disciplined’ but then go completely off track (& then never get anywhere 😭), it might be time to try a new approach - balance 🤗 click the link in my bio to get started

24/09/2025

Swipe for dessert ideas 👉🏻

I often talk about helping people lose weight whilst still eating their favourite foods / a daily dessert 🤗
& here’s how you can do it (swipe across)

Like this post if you’d like more posts similar to this 🙏🏻

13/09/2025

What I bought this week 👆🏻 and what I’m making 👇🏻

Breakfast = Bircher muesli
- 45g Bircher muesli, 1/4 grated apple, 140g yoghurt, 100g frozen raspberries

Lunch = Caprese pasta salad
- 1/2 cup pasta, 40g bocconcini, 1/2 cup cherry tomatoes, 1/3 cup cucumber, rocket, balsamic glaze & 95g tuna can

Dinner = souvlakis
- 1 souvlaki wrap, 2 chicken skewers, spinach, 1/2 cup cherry tomatoes, 2tbsp tzatziki

Snacks =
- fruit (mandarins & strawberries)
- popcorn
- protein up & go
- rokeby protein pudding
- protein muesli bars
- Pepsi max

Is this everything I’ll eat? Definitely not. I will have 1-2 coffees per day, pre training snacks, some other dinners I have in the freezers and no doubt chocolate most day
But it’s what I’ll prep (breakfast & lunch) to set myself up for a good week 😊

03/09/2025

Need low calorie high protein snack ideas that are also balanced and filling? I’ve got youuuuu 🥰 Swipe across & save for later 🫶🏻

Want more?
ICYMI I just launched 2 balanced snack ebooks with 60 snack ideas 🤗🤗

Comment SNACK for a discount ($19.95 instead of $24.95) ends on Sunday!!!!

08/08/2025

Swipe to see my top picks 👉🏻

With sooo many different wraps available it can be hard to know which is best (nutrition wise)

SO I’ve put together a few of my faves, from the small and large wrap sizes / ranges

As well as a list of things to look for when looking at other brands / options 🤗

Let me know if you’d like a guide on ‘what to look for’ for any other products 🫶🏻

14/07/2025

PCOS is one of those conditions that has SO much nutrition misinformation around it 😤which as a dietitian annoys me, but also as someone who has PCOS annoys me *even* more !!

Please know that you don’t have to cut our dairy, gluten or carbs to manage your PCOS or lose weight

If you’d like some help managing PCOS and/or weight loss 1. Swipe across or 2. Click the link in my bio to book an appointment for more individual advice and meal plans 🫶🏻

02/07/2025

I could absolutely add 50 more to this, but thought I’d keep it short & sweet 😅

Let me know if you want a post expanding on any of the topics 😊

Address

Melbourne, VIC

Website

https://www.balancedbyclare.com.au/

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