Lauren Carruthers - Nutrition Coach and Personal Trainer

Lauren Carruthers - Nutrition Coach and Personal Trainer Qualified nutrition coach and personal trainer based in South Auckland.

Level 4 Certified Nutrition Coach - BTN Academy
Level 3 & 4 Personal Training Qualifications - NZIHF

Calorie comparison for Whittaker's chocolate blocks ๐ŸซNot the most nutritious food item so portion size is key to includi...
02/02/2026

Calorie comparison for Whittaker's chocolate blocks ๐Ÿซ

Not the most nutritious food item so portion size is key to including it into a balanced diet ๐Ÿ‘

Which flavour would you go for? ๐Ÿ‘‡

Calorie comparison for snack size chip packets ๐Ÿ˜ฎIf you're going to indulge in some chippies, portion size is key ๐Ÿ”‘Can yo...
01/02/2026

Calorie comparison for snack size chip packets ๐Ÿ˜ฎ

If you're going to indulge in some chippies, portion size is key ๐Ÿ”‘

Can you enjoy these in moderation or do you tend to demolish a whole bag? ๐Ÿ‘‡

31/01/2026

Eggy Ham Cups ๐Ÿณ

Ingredients:
- 50g Champagne Ham
- 5 Eggs
- 30g Onion
- 25g Capsicum

Method:
- Line each muffin hole with 2 slices ham
- Crack in 1 egg
- Top with chopped onion & capsicum
- Bake 15โ€“20 mins at 180ยฐC until just set

Macros per cup (makes 5):๏ฟฝ๐Ÿ”ฅ ~90 cals๏ฟฝ๐Ÿ’ช ~8.7g protein๏ฟฝ๐Ÿฅ‘ ~5.6g fat๏ฟฝ๐Ÿž ~0.9g carbs

Perfect for meal prep, easy breakfasts or post-gym fuel โœจ

Getting takeaways doesn't have to put you in a calorie surplus ๐Ÿ˜ฎHere are some lower cal options from Dominos Pizza ๐Ÿ•Make...
31/01/2026

Getting takeaways doesn't have to put you in a calorie surplus ๐Ÿ˜ฎ

Here are some lower cal options from Dominos Pizza ๐Ÿ•

Make it fit and enjoy in moderation ๐Ÿ‘

Calorie and protein comparison for KFC chicken ๐Ÿ—Obviously not the most nutritious choice but if you're getting takeaways...
30/01/2026

Calorie and protein comparison for KFC chicken ๐Ÿ—

Obviously not the most nutritious choice but if you're getting takeaways, you might as well pick something that helps you hit your goals ๐Ÿ‘

Which of these would you go for? ๐Ÿ‘‡

Not all tofus are created equal ๐Ÿ˜ฎThe nutrition info varies depending on brand and type๐ŸดAre you a tofu fan? If so, which ...
29/01/2026

Not all tofus are created equal ๐Ÿ˜ฎ

The nutrition info varies depending on brand and type๐Ÿด

Are you a tofu fan? If so, which is your fave? ๐Ÿ‘‡

Calorie comparison for different coffees! โ˜•This is based on a medium size from McCafe ๐Ÿ‘What is your go to order? ๐Ÿ‘‡
28/01/2026

Calorie comparison for different coffees! โ˜•

This is based on a medium size from McCafe ๐Ÿ‘

What is your go to order? ๐Ÿ‘‡

Love bacon but watching calories? ๐Ÿฅ“Go for the middle or shoulder cuts instead of streaky and you can easily fit it in ๐Ÿ’ฏW...
27/01/2026

Love bacon but watching calories? ๐Ÿฅ“

Go for the middle or shoulder cuts instead of streaky and you can easily fit it in ๐Ÿ’ฏ

Which bacon is your usual choice? ๐Ÿ‘‡

Cadbury chocolate calorie comparison ๐ŸซThis is for a 180g block. Pretty easy to demolish a whole one if you're not being ...
26/01/2026

Cadbury chocolate calorie comparison ๐Ÿซ

This is for a 180g block. Pretty easy to demolish a whole one if you're not being mindful ๐Ÿ˜ฎ

Do you rate Cadbury choc? ๐Ÿ‘‡

Easy high protein recipe! ๐Ÿ˜If you love egg sandwiches, this is for you ๐ŸณLet me know if you give it a try โค๏ธ
25/01/2026

Easy high protein recipe! ๐Ÿ˜

If you love egg sandwiches, this is for you ๐Ÿณ

Let me know if you give it a try โค๏ธ

Stir fry sauce calorie comparison ๐Ÿ›Great way to add flavour if you don't like the taste of plain veggies & meat but some...
24/01/2026

Stir fry sauce calorie comparison ๐Ÿ›

Great way to add flavour if you don't like the taste of plain veggies & meat but some can be more calorie dense than others๐Ÿด

Do you like stir fry sauces? ๐Ÿ‘‡

Love chocolate? ๐ŸซHere are some of my favourite choc covered protein bars ๐Ÿ˜Have you tried any of these? ๐Ÿ‘‡
23/01/2026

Love chocolate? ๐Ÿซ

Here are some of my favourite choc covered protein bars ๐Ÿ˜

Have you tried any of these? ๐Ÿ‘‡

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