𝗞𝗮𝘁𝗲 𝗪𝗶𝘁𝗵𝗶𝗻𝗴𝘁𝗼𝗻 Nutrition

30/07/2025

The thrown together meals that turn out to be best thing you’ve eaten in a while 🤌🏼 perfect way to use up one of the 12 courgettes I accidentally ordered 🫠

Serves 2

Ingredients:
1 small red onion, chopped
2 cloves garlic, minced
1 courgette, sliced into rounds
400g chopped tomatoes
1 tbsp cream cheese
1 tin (about 185g) tuna in drained
200g butter beans
Feta cheese, crumbled
1 tbsp olive oil
Salt and pepper to taste

Instructions:
1️⃣Heat the olive oil in a large pan over medium heat. Add the chopped red onion and minced garlic, cook until soft and fragrant (about 3-5 minutes).
2️⃣Add the sliced courgette to the pan, cook for another 5 minutes until slightly tender.
3️⃣Stir in the chopped tomatoes and the tablespoon of cream cheese. Mix well and simmer for about 10 minutes until the sauce thickens slightly.
4️⃣fold in the drained tuna and butter beans. Cook for another 3-5 minutes until heated through.
5️⃣Add salt and pepper to taste.
6️⃣Spoon the dish into bowls, top with crumbled feta cheese.

28/06/2025

High protein avo / edamame / cottage cheese toast.

This brunch meal has been on repeat this week. A meal I used to make years ago but the cottage cheese is a new addition for me.

Simply boil and then mash 80g of shelled frozen edamame’s, mix with 1/2 avocado & 2tbsp cottage cheese to create the creamiest high protein toast topping.

Then add whatever you like I love mine with warm cherry tomatoes and feta or eggs.

Edamame’s are such a powerhouse of nutrients, high in protein and fibre so adding them to your avocado toast will help you feel fuller for longer and make it a complete meal. ❤️

26/05/2025

Weekend ❤️

02/04/2025

🌟 April Goals Checklist 🌟

Currently adding more to this but I find it so useful to have these little lists in my notes to tick off daily / weekly.

Training:
🏃‍♂️ 10k steps daily
🌄 3 long hikes/week for that Vitamin D & good vibes
💪 4 resistance sessions/week
🧘‍♀️ Pilates 3x/week

Nutrition:
🥗 80/20 rule with minimally processed foods
🍳 Hit daily protein target
🌱 30 different plant foods/week
🍓 Berries every day
🍵 Green tea daily
🥦 Anti-inflammatory foods at every meal
🥒 Fermented food daily
💧 2L of water minimum

Other Stuff:
😴 Sleep goal: 10pm-6am - managed to do this for 2 weeks now with only a couple of wake ups this has made me feel so much better after 2 years of barely sleeping.
🌿 5-HTP for good sleep & no caffeine after 2pm
🔴 Daily red light therapy
🎧 At least 1 educational podcast/day
🦷 Tongue scraping daily & oil pulling 3x/week

02/04/2025

Brunch Plate Week! 🥑🍳

Keeping my nutrition and training plan simple during the house move has been a game changer—I feel a million times better fron making this adjustment. Sticking to familiar meals while adding slight variations helps me stay on track as I juggle everything else.

My go-to brunch plates! I’m not usually hungry in the morning, so I start my day with an anti-inflammatory green smoothie (recipe on my page). Usually I only do a light morning workout like hiking or Pilates and I love this for brunch/lunch after.

What I include:
Eggs + egg whites
Leafy greens (usually rocket or watercress)
Avocado
Fermented foods (this week it’s sauerkraut, but I love kimchi too!)
Leftover veggies or legumes to minimise waste and boost variety for gut health
Fresh herbs like parsley and coriander for an anti-inflammatory boost

These plates ensure I get a good amount of protein, healthy fats, micronutrients, anti inflammatory properties, and pre and probiotics + the right about of carbs I need each day.

On lighter training days, I usually skip the carbs, but on training days, I’ll add some sourdough or a protein bagel.

This routine has seriously boosted my energy and cut down on inflammation symptoms like bloating and skin issues. Find what works for you and stick with it💪✨ #

12/01/2025

Fresh weekends ❤️

02/01/2025

2025 🫶🏻new beginnings and fresh starts.

#2025

17/12/2024

Wellness habits I’m taking into 2025 🥰

💫 Drink at least 2 litres of water daily. Including herbal teas.
💫 nutrition - 30 plants a week 100g protein / day
💫 Movement I aim for at least 30 minutes of physical activity, whether it’s a workout, walk, or Pilates. More ideally but 30 mins is non negotiable.
💫 MindfulnessPractice 10 minutes of meditation or deep breathing each day. Breath work has helped me so much with anxiety.
💫 7-9 hours of quality sleep each night. I use a sleep tracker and take magnesium, cherry juice and cacao hot chocolate before bed .
💫 Gratitude - write down three things you’re grateful for every evening.this has been a game changed for my mood and perspective.
💫 Digital DetoxLimit- screen time to 1-2 hours outside of work to enhance mental clarity, light blockers and read before bed instead of tv.
💫 Social ConnectionReach out to a friend or loved one. Can be isolating where I live and this helps massively.
💫 Learning -Dedicating 15 minutes each day to reading or an informative pod cast.
💫 cold plunges, relaxing baths, sound baths, red light therapy.

05/12/2024

05/11/2024

🍽️ What I eat in a day

Quick thrown together meals on a working from home day to support overall general health including adequate protein, lots of fibre, healthy fats and micronutrients.

❤️

28/10/2024

This salad on repeat 😍 🥬

Protein packed Green Goddess salad

I have been making the viral green goddess salad for years and after I saw an updated version using silken tofu in the dressing, I had to try it. Packed full of plant based protein, fibre, healthy fats and micronutrients. Super fresh, tasty and keeps me feeling full for hours.

For the dressing -

300g silken tofu (one box)
30g basil leaves (1 small pack)
50g baby spinach
2 tbsp apple cider vinegar
1 avocado
Juice of 2 lemons
1 clove garlic
25g nutritional yeast
2 spring onions
If you like it spicy - 1 tbsp jalapeños and 1 tsp brine from the jar or you can use a green chilli

Add all the ingredients into a blender and blitz until very smooth. Adding cold water as necessary to get a double cream consistency.
Season with salt to taste.

For the salad you can use whatever greens you have in / like. I used kale (massaged to soften with olive oil), baby spinach, green cabbage and spring onions.
I then add in some grains - I used the pre cooked red and white quinoa packs from Aldi. heating them up and leaving to cool before adding in to the salad.
For extra fibre and protein I also added chickpeas, butterbeans also work really well.
Pour over the sauce and toss everything together.
I also like to top with feta and pumpkin seeds.

You can add as much sauce as you like - for me this makes about 4 portions of sauce and will keep in the fridge for 3-4 days. Add to the salad just before serving.

24/10/2024

Starting the day right with the perfect autumn breakfast ❤️

I have a version of this on repeat all week. So quick and easy. High protein, full of antioxidants and fibre.

Creamy 10% Greek yogurt topped with warm fruit (I used apple, blueberries and plums), cinnamon, flaxseeds and drizzled with kefir and honey ❤️