The Nourished Mum

The Nourished Mum Stop Dieting, start nourishing your body! The Nourish Kitchen

Healthy eating or eating in a calorie deficit does NOT equal boring bland food 😅Here are 7 different foods you can add t...
27/04/2026

Healthy eating or eating in a calorie deficit does NOT equal boring bland food 😅

Here are 7 different foods you can add to spice up your meals.

PS most of there foods are plant foods which will have an extra benefit to your gut health ALSO many herbs and spices contain antioxidants which have anti- inflammatory properties and can help your immune system ✨🙌🏻

Add them for flavour BUT reap other rewards too ♥️

24/04/2026

For some this amount of protein is a challenge to achieve, especially when you've been eating a much lower protein amount.

You don't have to start at 2g/kg, you can start at a lower amount like 1.4g/kg and slowly increase the amount of protein as you lose weight 🙌🏻

Here are a few simple tips that I can give you if you are new to calorie counting and want to start ♥️What I'm not sugge...
23/04/2026

Here are a few simple tips that I can give you if you are new to calorie counting and want to start ♥️

What I'm not suggesting is that you HAVE to count calories - is not for everyone, you need to find a method that best suits you

If you're needing guidance on your calories, I'm more than happy to help 🫶🏻 send me an email or direct message to book a consultation with me to chat about your specific requirements based on your goals 😊

4 calorie conscious, quick meals 🙌🏻 a ready made salad plus a quick cooking protein and dinner (or lunch will be ready) ...
16/04/2026

4 calorie conscious, quick meals 🙌🏻 a ready made salad plus a quick cooking protein and dinner (or lunch will be ready) in under 20 minutes with minimal effort 😊

Save this post for the next time you need a quick meal idea 🫶🏻

PS salad dressings included 🤗

13/04/2026

It's not about sheer grit and will power 😅 It's about making your environment and habits support your goal to make your life easier!

Well done on these woolies 🙌🏻😊The new granolas, in comparison to others on the market, come in with less sugar and sligh...
10/04/2026

Well done on these woolies 🙌🏻😊

The new granolas, in comparison to others on the market, come in with less sugar and slightly higher fibre content, calorie wise they are more or less the same.

If you're looking for a lower sugar granola these are good options.

Some days her snacks totaled around 670kCal, this was one of the reasons her weight loss progress had stalled. Snacks ar...
09/04/2026

Some days her snacks totaled around 670kCal, this was one of the reasons her weight loss progress had stalled.

Snacks are for strategy, to be used to support you either by
🍋managing hunger levels between meals to help avoid over eating at your next meal
🍋making it easier for you to eat enough protein (and in some cases fibre)
🍋 providing fuel or recovery before or after training
🍋 possibly allowing less nutrient dense higher calorie foods like ice cream, chocolate or chips that you eat more for enjoyment

If snacks are an area that you struggle with have a plan rather than just wing it.

PS on the note of the snacks - if you find your hunger levels are very high in between meals and you're needing to snack more, you want to take a closer look at your meals, it's likely they are imbalance (what I see often is too little calories, almost no fat and very low fibre at main meals which results in more hunger in between meals - it's a meal issue, not a snack issue 😊)

You don't have to spend extra time on the treadmill at gym to get in more steps 🫶🏻Try these 3 practice steps and watch y...
31/03/2026

You don't have to spend extra time on the treadmill at gym to get in more steps 🫶🏻

Try these 3 practice steps and watch your step count increase without more effort or setting aside more time 🙌🏻 🚶🏾‍♀️

Being in a calorie deficit or being more conscious about your calorie intake is about making smart swops. It's not alway...
30/03/2026

Being in a calorie deficit or being more conscious about your calorie intake is about making smart swops.

It's not always about just eating less or cutting things out 😊

Here are a few swops I'd make, some I still make regularly (like mozzarella instead of cheddar, fat free milk not full fat, pineapple vs banana, hake instead of crumbed hake).

I hope this helps 🫶🏻
If you need help with your diet send me an email or DM to book a consult or see how you can work with me ✨🙌🏻

27/03/2026

I don't know about you but when I'm being intentional with weight loss, and I know there's a big packet of Doritos or jar of almond butter in the cupboard I find it incredibly difficult to stick to a more controlled portion 😅 🤭 I am very specific about what I keep in my kitchen and the portions as well when I'm following a calorie deficit - for example instead of the whole jar of almond butter, one or two smaller sachets.

PS this has little to do with motivation and a lot to do with increased hunger and a need to eat when we are following a calorie deficit.

Are you making your weight loss more challenging or easier with your environment?

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