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Thrive Nutrition Co

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Newcastle, NSW
Thrive Nutrition Co

� I help clients improve their performance and body composition through nutrition
� Bsc Food and Nutrition

18/01/2026

Craving chocolate? 🍫

The trick isn’t to cut it out completely—it’s to have a little each day! When we fully restrict, we just want it more (kinda like being told not to press the big red button 🤭).

Giving yourself permission to enjoy it takes chocolate off that ‘forbidden’ pedestal and helps build a healthier relationship with food over time!

17/01/2026

How to make fat loss easier 👏🏾

👉🏾 Eat your micronutrients
Micros make the macros work. Having adequate vitamins and minerals is needed to properly utilise the macronutrients you need. B vitamins help to absorb and use carbs.

👉🏾 Gain muscle
Muscle tissue needed more energy to maintain. If you have more muscle then you can eat more and drop body fat.

👉🏾 Don’t spend all year in a deficit
The body needs breaks. Deficits are stressful. Constantly under eating means your body is in a stressed state. You won’t create the body you want by being in a deficit all year round.

👉🏾 Get a dog to chase around
An easy way to burn more is to move more. The more you burn the more you can eat and drop body fat.

👉🏾 Sleep well
A good nights sleep increases the bodies ability to break down fat tissue. Poor sleep = higher fat storage, more muscle breakdown.

👉🏾 Move your body in ways that make you feel good
Movement is important for fat loss but it should be enjoyable too. Don’t rely on the gym for your only movement. Do things that fill your soul.

15/01/2026

One pot cheesy meatball pasta 🍝

INGREDIENTS
per serve
100g mince
60g rigatoni (swap to high protein pasta for a more calorie conscious version)
1/2 onion finely diced
1/2 carrot finely diced
1 bay leaf
1/2 tsp rosemary
15g tomato paste
200g diced tomatoes
125ml bone broth (alternatively stock)
90ml water
Salt
30g shredded cheese

METHOD
1. Roll mince into little meatballs, heat a pot to medium heat and brown meatballs. Set aside.
2. In the same pot add onion, carrot, bay leaf and rosemary. Cook for 2-3min.
3. Stir in tomato paste and cook for 1 min.
4. Add remaining sauce ingredients - tomatoes, stock, water, salt
5. Add meatballs back in
6. Add pasta
7. Reduce to simmer and cover for 20min, stirring occasionally
8. Add cheese on top and let it sit for a few minutes to melt. Top with parsley.
9. Serve and enjoy

Cals per serve 560
Protein 40g

14/01/2026

Controversial things I have eaten during pregnancy

Starting with a disclaimer
This is what I feel comfortable and confident in eating, everyone’s body is different. If you feel more confident following the government guidelines then that’s absolutely okay too. There’s more I could add to this list but I don’t want to overwhelm people 😅

Many pregnancy food recommendations are based on guidelines created years ago. While they’re still helpful, nutrition science has evolved, and some advice hasn’t fully kept pace with newer research.

Some traditional food lists can be overly restrictive, leading people to avoid foods that are actually nutritious and safe when prepared properly.

We now know that pregnancy nutrition isn’t one-size-fits-all. Factors like culture, food access, dietary preferences, and health history matter.

I believe that it’s important to focus more on flexibility, variety, and meeting key nutrient needs, not perfection.

10/01/2026

Mic drop moments 🎤💥

Anything that caught you off guard?

09/01/2026

TAKEAWAY BURGERS FOR FAT LOSS 🍔

I love to eat out just as much (if not more) than the next person but if you have goals that you care about then it’s important to be mindful of these goals when eating out 🙏🏾

Check out some of my go to burger orders that you can use when tracking for your fat loss goals 🙌🏾

Let me know your favourites 😍

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