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Stop Dieting, start nourishing your body! The Nourish Kitchen

27/07/2025

Some prep-able breakfast recipes for the week ahead, all with over 20g protein per serving ✨

🙌🏻save this post to bookmark these recipes

Breakfast is a meal, like lunch or dinner, it doesn't need to be a typical breakfast meal, if you want curry and rice have it, if a ham and cheese sandwich is easier for you then perfect 🤩 if overnight oats makes you 🤢 then don't have it.

One of my more unconventional breakfasts is a banana bread bowl, 2 slices of banana bread crumbled over yoghurt and served with some fruit.

You need to do what suits YOU best 🫶🏻

23/07/2025

These might not all be balanced breakfasts BUT they are quick options for the days you need them, or for keeping in the office (or at home) for just incase of emergencies 😅 we all have those days!

It's better to start the day with some nutrition, moderate protein and some fibre than nothing.

When you skip meals protein and fibre are often 2 nutrients that are lacking at the end of the day. Skipping the occasional breakfast is fine but if it's a regular occurrence and it's resulting in you not eating enough then it's not ideal at all.

I hope these ideas help 🥰

21/07/2025

Swipe to see the comparison 🥣

There really isn't much of a difference (unless you're choosing instant flavoured oats as it has added sugar and is more processed).

It's important to note the least processed the oats, the lower the GI, meaning the slower it will influence your blood sugar (instant oats has a GI of around 70, where steel cut oats is roughly 50). So if you're keeping tabs on your blood sugar you might want to opt for the lower GI option (ps what you add to your oats is also very important here too).

Another important thing to note, oats is naturally gluten free, it can get contaminated with gluten during its processing.

If you're needing to eat gluten free because of a specific medical condition like Celiac Disease then opt for the gluten free variety to avoid potential cross contamination. ✨

18/07/2025

A meal I recently planned for a client. A few important notes:
- this is something she eats once a week
- we've combined a snack and a meal here (400kCal meal and 200kCal snack), she is still within her weight loss nutritional requirements at the end of the day
- the total calories may appear 'high' but in comparison to what she was doing previously, she's consuming half the amount of calories
- achieving weight loss and maintaining it requires education on what works for you, making life long changes to your old way of eating and setting boundaries with yourself that you stick to most of the time

There will be elements of your 'old' lifestyle that you will need to let go BUT a you will also gain so many more better habits that will help you stop the cycle of weight loss and weight regain 🙌🏻🔥

16/07/2025

Eating for performance is my current goal. Which means I've been focusing on 3 things:
🔥 more calories (carbs& protein) during the day
🔥slightly more protein
🔥eating strategically for my exercise

I've slowly been increasing my calorie intake weekly over the past 4 weeks and I've noticed a big difference in my exercise performance, mostly from my weight training volume (an increase in the amount of reps and weight used) as well as consistent energy in my runs 🙌🏻
The goal = hybrid (amateur) athlete 🏃🏻‍♀️🏋🏻‍♀️

If your goal is to exercise better, your nutrition plays a massive role in this - you get your nutrition right and you'll notice the positive affects on your training 🥰

14/07/2025

As someone who has IBS, I know first hand just how debilitating it can be 😣 BUT it doesn't need to be 🫶🏻

You also don't need to take (costly) supplements to manage it well either - I don't and neither do my clients 🙌🏻

Please email me if you're needing help - IBS is something that can be managed well and doesn't need to keep causing you physical and mental discomforts ♥️

12/07/2025

A few simple swops can make a big difference ✨🔥

Here the focus was reducing the overall fat content (and calories as a result) of a plate of nachos - which can be a high fat meal.

No restrictions, just calculated changes 🙌🏻
Have a wonderful weekend x

10/07/2025

If I was to start my weight loss journey again this is what I'd focus on the most 🙌🏻

With so much advice regarding weight loss (fat loss) available it can feel very overwhelming and then trying to do all those things in a 24hr period PLUS still fulfill every role you have (mum, boss, employee, partner etc).

If you're currently feeling overwhelmed focusing on these 3 fundamentals can help:
✅nutrition
✅sleep
✅movement

If you're needing help with your weight loss journey send me a message or email, we can create a plan that best suits your needs 🙏🏻✨

08/07/2025

I know it's scary to eat more calories, especially when you have been in a never ending dieting cycle (even more so when you haven't reached the goal you set for yourself).

But believe me when I say, following a chronic calorie deficit will only make your journey more difficult in the long run 😣

There are strategies we can use to increase the amount of food you eat (calories) in a controlled way that doesn't lead to excessive fat gain.

Yes, educating yourself about how to lose weight if that's your goal is vital, but even more important is knowing what to do when you're not losing weight/fat - because this is where you should be spending most of you life 🫶🏻🙌🏻

Reach out to me (DM or email) if you're needing more guidance 🔥

06/07/2025

One chicken, 4 ideas 💡

The easiest and best thing you can do to make sure you eat according to your goals is to plan your meals - it doesn't have to be a week in advance even the day before or 2/3 days in advance 🙌🏻

The full recipes can be found in my recipe subscription.
The goal:
✅ balanced meals that fit into anyone's nutritional needs
✅family friendly (eating healthy is for the entire family, I don't want my son to grow up with the idea that 'mommy' eats different food, or that what I eat is healthier or 'diet' food
✅delicious (I love to eat and I love good food, I will not be wasting any more of my years eating bland food 😅)

We all know that what we eat is the largest factor we need to manage our weight, have stable energy levels, beat fatigue, optimal hormonal levels and so much more ✨🔥

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