Renee Lynch Naturopath

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Renee Lynch Naturopath

A personalised approach to guide and inspire you towards optimal health for you and your family. Mama & BHSc Naturopath 🌿

15/02/2026

This will save you hours in the kitchen 🔥

I’ve always been a meal plan girl because I think it saves a lot of brain space during the week.

I’m also a fan of ingredient prep, especially for easy throw together lunches.

But something I’ve started doing which has made a massive improvement to how my week flows is batch prep.

Here’s how:

Choose 2-3 recipes and make a triple batch to freeze for easy meals throughout the week.

Last week I made:

2 meals of Greek marinated chicken thighs using
3 meals of my chicken bolognese also The Food Farm
3 meals beef rendang using marinade and The Food Farm beef
1 high protein frittata - will share soon. Made 8 portions for breakfast and lunch.

This week I am adding to my freezer stash:

3 meals of Beef brisket
3 meals of chicken coconut curry

This means I will have 10 meals in my freezer (I’ve removed the ones we will be eating this week) with 5 different options to choose from!

I still have a plan for the week so that I know what I need to defrost the night before.

A couple of hours on the weekend has literally saved me so much time during the week.

11/02/2026

Tell me something romantic: Her perspective.

She eats breakfast and lunch.
She lifts weights.
She isn’t scared of carbs.
She doesn’t train fasted.
She has coffee after breakfast.

How many do you tick off?

05/02/2026

Day 4 of What’s For Lunch 🥗

I’m so glad I cooked enough chicken yesterday and had leftovers for today. I had a day full of clients and a brief window to film this and eat.

If you’re someone who can’t stand having the same thing everyday just mix up the variation.

Today I had the Dr Ray Peat carrot salad, flatbread and chicken.

Why raw carrot salad?

According to Ray Peat’s research, carrots contain a specific fibre that binds to endotoxins and excess oestrogen to help with elimination.

He noticed that when his female patients consumed a raw carrot salad once or twice per day, they experienced less painful menstrual symptoms (heavy periods, cramping, acne, headaches, diarrhoea.

Ingredients:

1 large carrot, ribboned using a peeler
1 tablespoon apple cider vinegar 5 tablespoons olive oil
Pinch of quality salt
Optional finely chopped mint

Allow to sit for a few minutes to soften.

Chicken recipe in yesterday’s reel.

04/02/2026

Day 3 of What’s For Lunch.

I created this series because I want you to start prioritising your plate instead of racing through the day running on empty.

If you are sick of having low energy I suggest you start fuelling yourself properly.

This Greek chicken would make a delicious dinner with leftovers for lunch. I threw this together this morning ready for lunch today. I used leftover roast potatoes, cucumber, roasted capsicum (from a jar) and cos. Topped with some tzatziki I bought from the markets on the weekend.

You’ll need:

500g chicken breast (thighs would also work). Mine is from
2 Tbsp tomato paste
2 tsp Greek seasoning
2 garlic cloves, minced
1 tsp salt
Juice of half a lemon
2 Tbsp olive oil

Preheat the oven to 200C.
Mix all the marinade ingredients together and then add the chicken.
Place on a baking tray and bake for 30 minutes. Internally temperature should be 74C or when the juices run clear.

You must top this with tzatziki! Cooked quinoa would top this bowl off.

03/02/2026

Day 2 of What’s For Lunch

The only thing I had prepped was rice, but I felt like something spicy and crunchy. This hit the spot.

Spicy tuna mix:

185g tin of
2 tsp chilli oil
1 Tbsp Good Fat Mayo
2 tsp tamari
1/2 tsp rice wine vinegar

Mix it together.

Serve with whatever vegetables you like and some rice or quinoa.

The combo of tuna and a small amount of mayo does make this one higher fat but there was no way I could leave it out. Of course you could reduce the fat by getting tuna in spring water.

Protein: 42g Carbohydrates: 50g Fat: 28g

All of my condiments and the rice are available on .store use the code Reneelynch-20 for $20 off your first order over $99 x

02/02/2026

What’s For Lunch 🥙

No more missed lunches ladies. If you want energy you need to feed it to yourself.

You’ve likely packed a lunchbox or two today so please make sure you also make the cut.

All week I’ll be sharing my lunch each day, sometimes there will be leftovers, others made on the fly.

Life is easier, parenting is easier, work is easier when you are fed. You can’t have a calm nervous system when you’re running on empty.

Today was leftover steak, roast potatoes and half a plate of fibrous vegetables.

Protein: 34g Carbohydrates: 51g Fat: 10g

29/01/2026

Coffee for breakfast, missed lunch… no more!

If I get another new client intake form that says that 👆🏼 I’ll crack.

It’s time we start properly fuelling our bodies to give us much needed energy to work, parent, live.

This looks like a big protein and fibre/rich breakfast. A protein and fibre-rich lunch and dinner is your smallest meal of the day.

I call it the upside down triangle.

How can you expect to have energy for the day ahead when you’re barely eating anything?

Anyway stay tuned for next week and share below what you’d like to see.

Also, the lunchboxes above are filled with plenty of goodies from .store. Use my code Reneelynch-20 for $20 off your first order over $99.

27/01/2026

I really have to bite my tongue 😛

Absolutely for some it has its place. But when women are doctor shopping because they know that they don’t fall in the category to have it prescribed 🫠🙃

Tell me about your habits and I’ll show you what you can change.

Tell me how you fuel your body and I’ll show you what you can change.

Tell me about the way you exercise and I’ll show you what you can change.

Tell me about your stress and I’ll show you how you can change.

Tell me how you sleep and I’ll show you how you can change.

Because that quick fix is not going to change those things 👆🏼

The thing about those things are they’re not easy (some might be) but that’s the point. If you want to be extraordinary you have to do the extra!

I have 3 spots open for my 1:1 coaching packages. Comment or DM ‘ready’ to start making the changes.

23/01/2026

This isn’t a dig at doctors because ⤵️

They are short on time - 10-15 minutes for an appointment.
They are incredibly well trained in pharmacology and disease pathogenesis. Meaning that they can diagnose and prescribe medication.

What they can’t do ⤵️

Spend an extended amount of time with you to discuss your presenting symptoms, complete a thorough health history discussing different bodily systems, discuss your family health history and what you’ve tried before to help your symptoms, your nervous system/stress tolerance, sleeping habits, diet recall, exercise.

They cannot give you diet and lifestyle advice (not because they don’t want to and are gatekeeping) but because it IS NOT a huge focus of their 6-8 year degree. Data suggests less than 20 hours in their degree discusses diet.

So let’s take a moment for your doctor who has dedicated a HUGE portion of their life studying and going crazy hours doing internships/residency… if they wanted to learn more about diet and lifestyle practices to help their patients it is done in their own time.

So that’s where I come in 🙋🏻‍♀️

I can’t give you medication, but I don’t want to.

I want to find out more about how you’re living. Your habits. The things that have gotten you to this state of health.

The root cause.

And from there we work on the foundations to health - food, stress, sleep, light/dark, movement.

We get the body back into homeostasis (balance/equilibrium) ⚖️

I guess the thing that ticks me off is that when most people feel off, their first thought is to go to the doctor.

Glenn told me recently a guy from work was complaining of a sore shoulder so he was going to the doctor. I was like WTF can the doctor do. Go to a damn Physio.

Acute/serious illness or injury, or completely not yourself ➡️ doctor.

Feeling how you’ve felt for a long time, getting no answers, told it’s nothing to do with diet or lifestyle ➡️ me!

Spots are open for February 1:1 3 and 6 month packages. Comment or DM ‘ready’ to book a Free 15-minute discovery call.

20/01/2026

Before you come at me with “they’re not the same thing” I know!

But what I’m showing you is this:

A weighed out portion of pasta makes me feel sad 😔 I don’t know about you, but I know I’ve likely shoved that much in my mouth once I’ve strained it. 60g of carbs!!!

I am a MASSIVE fan of carbs and rely on them heavily to fuel my training and help with post-training recovery. My intake of carbs AROUND my training are what help me to lift heavier and build more muscle.

But that’s in the first half of my day because our body’s sensitivity to insulin (the hormone responsible for managing blood sugar) is highest in the morning and decreases as the day goes on.

This means at night we become a little more insulin RESISTANT causing more blood sugar spikes and a body that may not be able to control the situation.

This bowl of pasta (or let’s face it a bigger portion) would be all my dreams come true if I ate it for lunch after a heavy training session.

But the light carb (32g)/bigger volume option from the cauliflower gnocchi felt much less sad and much more satisfying.

Thoughts, feelings, questions? ⤵️

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https://www.reneelynchnaturopath.com.au/

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