Ward Nutrition - Dietitians

14/08/2025

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✉️ claire@wardnutrition.health

14/08/2025

Since discovering the Dairy Farmer's protein smoothie, I have found myself testing out a few other protein smoothies on the market.

All of these have 30g protein! The Oak brand does have a slightly powdery texture, with the Paul's plus + protein being thicker. They both taste good, but I think Dairy Farmer's is still my favourite in terms of texture + taste.

Rokeby's are also great - but make sure to look out for the ones with the blue lids as this indicates they have no added sugar.

13/08/2025

This week's 4 ingredient dinner idea - Greek Lamb Wraps!

Ingredients:
- 500g pack Coles Lamb Strips With Souvlaki Seasoning
- 4 pita pockets
- 1x Tzatziki Dip
- 1x Cucumber
* Lettuce and/or tomato if desired for an extra hit of veg

Method:
1. Cook meat as per packet instructions and set aside.
2. Heat pita pockets as per packet instructions.
3. Fill pocket with tzatziki dip, lamb and cucumber. Enjoy!

Easy, simple, delicious!

07/08/2025

15 minute meal kit find at Aldi! Just add some frozen veg for a quick, balanced meal

07/08/2025

05/08/2025

With body image being a growing concern for children today, knowing how to navigate these conversations as a parent can be challenging. That's why The Butterfly Foundation (who support anyone in Australia impacted by an eating disorder or a body image issue) are running a 'Raising Body Bright Children' webinar.

With a focus on preventing body dissatisfaction and serious eating issues, this session provides information and practical tips to help parents better understand and promote positive body image and healthy relationships with eating and physical activity in the home. It provides practical strategies to be a positive role model, reduce the impact of risk factors in a child's environment. The session also explores when to be concerned and what you can do, including referral and support information.

Date: 1st September 2025

Time: 7pm – 8.15pm (AEST)

Via Zoom (time-limited recording available) Register: HERE

Cost: $15pp

(For info: Full registration link https://events.butterfly.org.au/portal/event/?id=EP_Raising_Body_Kind_Teens4046978637&Name=01/09/25%20RBBC

01/08/2025

This week's 4 ingredient lunch meal prep - not too different to last week, I changed up my protein and type of marinade. Just as easy, just as delicious!

Excuse my mismatched containers 😂

31/07/2025

Trying to find some snacks for teenagers! Let us share our top 3 points to consider.
1. Contains < 15g /100g of sugar
2. 3 g /100g)

30/07/2025

I am someone who likes a no fuss kind of work morning - I recently came across these protein shakes and they are delicious! Packed with 30g of protein which keeps me full and ready to tackle the day. No added sugar is a bonus too!

They also come in a mixed berry and banana/honey flavour - readily available at cole's + woolie's!

27/07/2025

Big arvo of meal prep! Lunches & Dinners for the week, plus plenty of left overs for the fridge. Each recipe will give me ~6 serves

1. Pulled Chipotle Chicken + Rice + Pickled onions - will serve with some salad & guac 🥑
2. Leftovers Fried Rice - all the odds and ends from the crisper and freezer, with marinated chicken & egg
3. Slow Cooked Spag Bol 🍝 Classic, but because I had the time, have chosen to let it slow cook all arvo 🤤

I asked AI to estimate the cost from my shopping today + recipes used, and this is what I got back.

🍝 1. Spaghetti Bolognese

Total cost: $19.45
Serves: 6
✅ Cost per serve: $3.24

⸻

🌮 2. Mexican Shredded Chicken

Total cost: $14.00
Serves: 6
✅ Cost per serve: $2.33

⸻

🍳 3. Chicken Fried Rice

Total cost: $12.50
Serves: 6
✅ Cost per serve: $2.08

⸻

✨ Final Averages
• Average cost per meal:
($19.45 + $14.00 + $12.50) / 3 = $15.32
• Average cost per serve:
($3.24 + $2.33 + $2.08) / 3 = $2.55

Pretty happy with the outcomes! Saving money by bulk cooking, but also making sure i have things on hand for an easy meal - no mid week trips to the shops & impulse buys🙈

26/07/2025

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24/07/2025

4 ingredient dinner on the table in 10 minutes? Yes please!

Whipped this yummy stir fry up last night after a busy day at work:
✅ Carbs
✅ Protein
✅ Veggies
= Balanced Meal

Method:
1. Heat olive oil over medium-high heat. Cook steak for 2-3 minutes or until cooked to liking, remove from pan.
2. Cook noodles to packet instructions and set aside.
3. Cook stir fry veggie mix for 3-5 minutes until softened.
4. Add steak and noodles back into pan with ~1/4C teryaki marinade. Mix until combined.
5. Serve and enjoy!