Nouriq by Nikki

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Nouriq by Nikki

Dietitian | Sports Nutrition Diploma
weight loss • diabetes • hormonal • sports
📍 Virtual & Melkbosstrand

16/01/2026

For 2026, I want to be less on social media.
Last year, one of my goals was to grow this account into a space for nutrition education, connection and community. But if I’m honest, I found myself consuming far more content than I was creating.

I was trying to post more while also trying to scroll less... and that’s a hard balance when scrolling becomes the default for boredom, distraction, connection or comfort. And somehow, it usually leaves you feeling worse.

About a month ago, I deleted Instagram and Facebook from my phone. And it’s been surprisingly freeing.

More time to read.
Less comparison.
More mental space.
I still want to create.
I still want to write and share nutrition knowledge.
I still want a thoughtful community. just in a slower, more intentional way.

So I’m going back to what I’ve always loved: long-form writing and a monthly newsletter ✍️📬
(If you were around during the days, you’ll know 😉)

In the newsletter I’ll be sharing new blog posts, practical nutrition insights, reflections from practice, and research worth paying attention to, without the noise.

If you’d like to be part of that space in 2026, comment “me” or subscribe via the link in my bio 🤍

26/11/2025

Exciting news! My weight loss menus are now on sale from 26 to 30 November!! 🥳

These guides focus on sustainable eating, providing filling meals packed with protein and fibre. You'll also get educational resources and tips on making your own meals while managing your weight.

🌟 Choose from 3 calorie options: 1300kcal, 1600kcal, and 1900kcal. Not sure which one suits you? Take my quiz to find your perfect match!

Each menu and guide is 28-31 pages, filled with meal ideas and extra resources.

Comment "QUIZ" or send me a DM to take the quiz on which menu is perfect for you! 😊

25/11/2025

The truth about meals that spike your cortisol levels 📈

Every meal you eat naturally causes a small, temporary rise in cortisol and that’s a normal part of healthy physiology. Our bodies follow a daily cortisol rhythm: higher in the morning, lower at night, and rising after waking, exercise, stress, caffeine, fasting… and yes, eating! 🚀

There’s no evidence that bread, bananas, carbs, chocolate, or “inflammatory foods” cause harmful spikes. When you hear “don’t eat this, it spikes cortisol,” just know that our cortisol is supposed to rise and fall, because that’s literally its job.

Long-term factors like chronic stress, lack of sleep, under-eating, over-training, illness, and prolonged energy restriction are what can truly elevate cortisol, not a single snack or meal. So focus on balance, enjoy your food and let your body do its thing.

Save this carousel for a reminder and share it with someone who needs to hear the truth! 🧠💚

23/11/2025

Iron is one of those “small but mighty” nutrients and if you train a lot, it matters more than you think. 🙌🏼
Hard training raises inflammation, which increases hepcidin, a hormone that blocks iron absorption for a few hours. Helpful in infections… not so helpful when you’re just trying to recover from a long run or ride.
Low iron = low energy, heavy legs, dizziness, low mood, repeated illnesses, and frustrating performance dips.😪
If this sounds familiar, it might be worth chatting to your doctor about a ferritin + haemoglobin check.

Iron-rich foods to include: 📍
• Lean beef, mince, liver
• Canned sardines, clams, mussels
• Chicken
• Lentils, beans, chickpeas
• Tofu, tempeh
• Iron-fortified cereals or oats
• Spinach, broccoli

⭐️ Tip: Pair plant-based iron with vitamin C (citrus, berries, peppers) and avoid tea/coffee with iron-rich meals.

03/11/2025

Food is getting so expensive 😩 so I’ve been on a mission to make our groceries cost less. Here are 4 healthy, balanced meals under R50. Most with around 30 g protein and high in fibre

27/10/2025

Give me a quick air fryer meal or something with minimal prep any day. 😍 I'm not one for spending hours in the kitchen after a long work day. As someone who's always finding ways to make healthier eating easier, I love helping clients who struggle with time or cooking 🙌

Which one are you?

19/10/2025

a Sunday reminder ❤️ the way you think about food shapes how you eat.

Most of us aren't struggling with willpower. We're struggling with how we speak to ourselves.

Healthy eating isn't about perfection. It's about learning, adjusting, forgiving and trying again (with a bit more wisdom each time)

Save this for a day you need the reminder xx

16/10/2025

this is really exciting!! 🦠🥝

the has just released the FIRST-EVER evidence-based dietary guidelines for managing chronic constipation in adults.

Swipe ➡️ to learn more about it!

09/10/2025

Here are my top 3 tips to manage your blood sugar with diabetes that has worked for many of my clients. 🫶

03/10/2025

Ever started a weight loss meal plan that felt great for a few weeks… until life got in the way? 🙃

That’s the problem with most meal plans... they’re too fixed, don’t teach you the “why” behind food choices and leave you feeling guilty the moment you go “off-plan.” No wonder they rarely work long term.

But here’s the thing: a good nutritional plan should do more than hand you a list of meals. It should show you how to build your own plate, swap foods and feel confident no matter where you are... at home, at work, or out with friends.

That’s why I design personalised meal plans at Nouriq that fit you, your preferences, lifestyle, and goals. Think of it as guidance + education, not restriction. 🌱

💡 Because success isn’t about following rules forever, it’s about learning skills that last.

👉 Comment the word “PLAN” for more information about Nouriq's personalised nutrition plans.

28/09/2025

Struggling with cravings and stubborn weight gain? 😪 It might be linked to insulin resistance. When blood sugar levels remain high, insulin goes into overdrive... shifting from burning energy to storing fat. Finding balance in food, exercise and sleep is crucial for hormonal and metabolic well-being.

20/09/2025

Runners burn more carbohydrates than cyclists, yet many follow the same diet for both. It's a common oversight that can limit your performance. 🙌 Swipe through for a science-based guide to fueling right.

What's your preferred endurance activity: running or cycling? Let me know in the comments/ poll ⬇️

Address

13 6th Avenue
Melkbosstrand
7437

Website

http://www.nouriqplans.com/

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