Nutrition for Mums, Weightloss, Gut Health Dietitian

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BY GENEVIEVE HESSE (1).png

Registered Dietitian

Nourish to TRANSFORM your body and life with a nutrition plan tailored to your individual lifestyle!

Hi, I'm Gen, a registered dietitian, let me help you achieve your goals WITHOUT crazy diets, cutting out food you love or having to make separate meals for your family.

I specialize in:

sustainable weight loss - lose weight AND keep it off while ending chronic dieting
IBS (irritable bowel syndrome) and gut health - stop chronic bloating and gut issues for good
woman health - tailor your nutrition to manage your condition (PCOS, endometriosis)
postpartum health - mums, regain your body and health!
maternal health - from pregnancy to breastfeeding

Book an appointment to start your journey today!

THE NOURISH KITCHEN APP

✅Over 350 family friendly healthy recipes
✅suitable for weight loss
✅nutritional break down available for each recipe
✅adjustable serving size
✅biweekly meal plans
and many more resources to make your health journey more delicious!

The cost?

only R99 per month

follow the link below to download to your phone

My Calorie Conscious Recipe eBooks

A collection of quick recipes designed for women on the go
You won't believe you're eating in a calorie deficit!

RISE & SHINE

25 protein packed breakfasts

HEALTHY HUSTLE

25 effortless lunches

Just R99 to satisfy both your tastebuds and weight loss goals!

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What you see online is the highlights, you are shown the before and after and not the journey.

So if you are someone who is finding your weight loss journey more challenging or taking longer that you expected, know that it's because your journey is completely different to anyone else's! NOT because you aren't trying hard enough. Perhaps you have a few more challenges that you need to face along the way ♥️

Be very aware of comparison, you simply can't compare your journey with anyone else because it's completely unique🤗

What you see online is the highlights, you are shown the before and after and not the journey.

So if you are someone who is finding your weight loss journey more challenging or taking longer that you expected, know that it's because your journey is completely different to anyone else's! NOT because you aren't trying hard enough. Perhaps you have a few more challenges that you need to face along the way ♥️

Be very aware of comparison, you simply can't compare your journey with anyone else because it's completely unique🤗

A few quick dinner ideas for the week ahead ♥️

I don't know about you but I am eagerly awaiting routine and normality to start again 😅

Let me know which recipe you'd like and I'll share the one with the most votes this coming week 🏆

PS you can find all these recipes in my app, The Nourish Kitchen ✅

A few quick dinner ideas for the week ahead ♥️

I don't know about you but I am eagerly awaiting routine and normality to start again 😅

Let me know which recipe you'd like and I'll share the one with the most votes this coming week 🏆

PS you can find all these recipes in my app, The Nourish Kitchen ✅

We need to learn to detach from total body weight and fluctuations in our weight (easier said than done - I know 😅).

Something that helps me is to ask myself how do I feel in body (before jumping on the scale). You don't need a scale to tell you if you've gain weight or lost weight, if your bloated or if you're retaining a little more water than usual 😊

We need to learn to detach from total body weight and fluctuations in our weight (easier said than done - I know 😅).

Something that helps me is to ask myself how do I feel in body (before jumping on the scale). You don't need a scale to tell you if you've gain weight or lost weight, if your bloated or if you're retaining a little more water than usual 😊

Why a mediterranean diet for me personally, because I have slightly raised cholesterol and LDL levels, I exercise a lot so I'm more likely to have higher inflammation and I have IBS 😊

Yes, you can take supplements to manage all of these but so can what you eat 🥰

Recipe below ⬇️
1. Cook 40g brown wild rice, add to a bowl.
2. Add chopped lettuce & cucumber.
3. Defrost 200g of prawn meat, pat dry & season with salt & smoked paprika. Pan fry until cooked.
4. Add the prawns to the bowl, followed by 40g avo.
5. Drizzle over the dressing (1 tbsp lite mayo, 1 tsp Dijon mustard, chili salt, smoked paprika, 2 tsp vinegar or gherkin brine and chopped chives. Serve 🔥

#thenourishkitchen #seafood #shrimpbowl #mediterraneandiet

Why a mediterranean diet for me personally, because I have slightly raised cholesterol and LDL levels, I exercise a lot so I'm more likely to have higher inflammation and I have IBS 😊

Yes, you can take supplements to manage all of these but so can what you eat 🥰

Recipe below ⬇️
1. Cook 40g brown wild rice, add to a bowl.
2. Add chopped lettuce & cucumber.
3. Defrost 200g of prawn meat, pat dry & season with salt & smoked paprika. Pan fry until cooked.
4. Add the prawns to the bowl, followed by 40g avo.
5. Drizzle over the dressing (1 tbsp lite mayo, 1 tsp Dijon mustard, chili salt, smoked paprika, 2 tsp vinegar or gherkin brine and chopped chives. Serve 🔥

#thenourishkitchen #seafood #shrimpbowl #mediterraneandiet

Get a pen and your calendar, write down one action for sleep, plan your meal times, add a note about water and set your movement goal for the next 4 weeks 🙌🏻😊

Don't over complicate it, ease yourself back into your routine, don't overwhelm yourself and add unnecessary stress at the beginning of the year 🫶🏻

Get a pen and your calendar, write down one action for sleep, plan your meal times, add a note about water and set your movement goal for the next 4 weeks 🙌🏻😊

Don't over complicate it, ease yourself back into your routine, don't overwhelm yourself and add unnecessary stress at the beginning of the year 🫶🏻

Unofficially on leave 🎊
I will only be seeing follow ups and doing check in with current clients next week.
My practice will open again on the 5th of January 2026 🌺

A very heartfelt thank you to every single one of you who've supported me, and engaged with my content!

An even bigger thank you to my clients for choosing me to walk your healthy journey with you and confiding in me too - it is the greatest privilege which I will never take for granted ♥️

2025 has been a year🎢, I am very ready for some rest and rejuvenation and spending some very needed quality time with my sweet boy and family 🥰

Unofficially on leave 🎊
I will only be seeing follow ups and doing check in with current clients next week.
My practice will open again on the 5th of January 2026 🌺

A very heartfelt thank you to every single one of you who've supported me, and engaged with my content!

An even bigger thank you to my clients for choosing me to walk your healthy journey with you and confiding in me too - it is the greatest privilege which I will never take for granted ♥️

2025 has been a year🎢, I am very ready for some rest and rejuvenation and spending some very needed quality time with my sweet boy and family 🥰

To download open the link in an external browser 🎊

What you can expect from my app 🥰

I have carefully built this app to support you on your journey to the healthiest, happiest most nourished version of yourself ✨

It has been created to be straightforward to use, to bring back the fun in being healthy and remove any overwhelm you might be feeling about food and nutrition, no matter if your goal is weight loss or just to be more healthy and energized 🥰

🎁 Currently 30% off 🎁

I have been so overwhelmed by the support and appreciation so far 🥹 over 100 downloads in the first week - I am speechless 🙏🏻🙌🏻
Watch this space - this is only the beginning and I have so many exciting new features I want added in 2026!

To download open the link in an external browser 🎊

What you can expect from my app 🥰

I have carefully built this app to support you on your journey to the healthiest, happiest most nourished version of yourself ✨

It has been created to be straightforward to use, to bring back the fun in being healthy and remove any overwhelm you might be feeling about food and nutrition, no matter if your goal is weight loss or just to be more healthy and energized 🥰

🎁 Currently 30% off 🎁

I have been so overwhelmed by the support and appreciation so far 🥹 over 100 downloads in the first week - I am speechless 🙏🏻🙌🏻
Watch this space - this is only the beginning and I have so many exciting new features I want added in 2026!

Also please don't skip meals in order to compensate for extra calories ♥️ this season especially when we are eating a lot more processed foods our bodies need nutrients even more 🙏🏻

Also please don't skip meals in order to compensate for extra calories ♥️ this season especially when we are eating a lot more processed foods our bodies need nutrients even more 🙏🏻

One of my anchor meals - coffee over night oats ☕️

What is an anchor meal:
✳️a meal you know off heart
✳️you know the ingredients and how to make it
✳️you know it's aligned to your nutrition goals
✳️you always have the ingredients in your kitchen

Why should you have anchor meals (especially during the week):
✅ it makes eating to your goals so much easier
✅relieves a large mental pressure that comes with prioritizing the way you're eating while juggling work, parenting, home, family, life etc

My coffee overnight oats, can be made the night before, is high protein and high fibre and incredibly filling, not to mention takes about 3 minutes to make 😉

Ingredients:
- 50g oats
- Sweetener of choice (optional)
- 20g vanilla whey
- 1 tsp instant coffee
- 1 tsp ground flaxseeds
- 80g low fat Greek yoghurt/ plain smooth cottage cheese
- 1/2 cup water
- 80g full fat Greek style yoghurt/ plain yoghurt for the topping

Method:
1. Mix all the ingredients in a bowl except the full fat Greek style yoghurt. Once mixed top with the full fat yoghurt.
2. Seal and refrigerate overnight

#coffee #ᴏvernightoats #highproteinbreakfast

One of my anchor meals - coffee over night oats ☕️

What is an anchor meal:
✳️a meal you know off heart
✳️you know the ingredients and how to make it
✳️you know it's aligned to your nutrition goals
✳️you always have the ingredients in your kitchen

Why should you have anchor meals (especially during the week):
✅ it makes eating to your goals so much easier
✅relieves a large mental pressure that comes with prioritizing the way you're eating while juggling work, parenting, home, family, life etc

My coffee overnight oats, can be made the night before, is high protein and high fibre and incredibly filling, not to mention takes about 3 minutes to make 😉

Ingredients:
- 50g oats
- Sweetener of choice (optional)
- 20g vanilla whey
- 1 tsp instant coffee
- 1 tsp ground flaxseeds
- 80g low fat Greek yoghurt/ plain smooth cottage cheese
- 1/2 cup water
- 80g full fat Greek style yoghurt/ plain yoghurt for the topping

Method:
1. Mix all the ingredients in a bowl except the full fat Greek style yoghurt. Once mixed top with the full fat yoghurt.
2. Seal and refrigerate overnight

#coffee #ᴏvernightoats #highproteinbreakfast

My go to high fibre shopping list, these are just some of my favourites 🥰

PS can cocoa powder have a moment for how amazingly high it's fibre content is 😮‍💨

For any food to be classified as high fibre it needs to have more than 6g of fibre per 100g, so you can always check on the nutritional label too 🙌🏻

Ladies your goal is 25-30g fibre per day, men your goal is 30-40g per day. ✨

My go to high fibre shopping list, these are just some of my favourites 🥰

PS can cocoa powder have a moment for how amazingly high it's fibre content is 😮‍💨

For any food to be classified as high fibre it needs to have more than 6g of fibre per 100g, so you can always check on the nutritional label too 🙌🏻

Ladies your goal is 25-30g fibre per day, men your goal is 30-40g per day. ✨

Mentally and physically exhausted? A few tips to help you navigate this crazy season ahead 🎊🎄

Focus on things that lighten your load - mentally as well ♥️ remind yourself it is a temporary season, if you need to make slight adjustments to your regular routine it will be short lived 🙌🏻

PS. As you read this unclench your jaw, drop your shoulders and take a deep breath in and out 🤗

Mentally and physically exhausted? A few tips to help you navigate this crazy season ahead 🎊🎄

Focus on things that lighten your load - mentally as well ♥️ remind yourself it is a temporary season, if you need to make slight adjustments to your regular routine it will be short lived 🙌🏻

PS. As you read this unclench your jaw, drop your shoulders and take a deep breath in and out 🤗

I don't know about you but year end fatigue is very high at the moment and my capacity to think about meals is incredibly limited 😅

Here are a few recipes to try if you're in the same boat 🛥️ all you need to do is take a screen shot 📸

PS my app is launching in just 1 week 🥳🥰
The cost, R99/ month, but I'll be launching it at 30% off (R69/ month) for a year subscription ✨

I don't know about you but year end fatigue is very high at the moment and my capacity to think about meals is incredibly limited 😅

Here are a few recipes to try if you're in the same boat 🛥️ all you need to do is take a screen shot 📸

PS my app is launching in just 1 week 🥳🥰
The cost, R99/ month, but I'll be launching it at 30% off (R69/ month) for a year subscription ✨

Save this for the next time you go shopping 😊🙌🏻

I'll be sharing a high fibre shopping list soon - keep an eye open for this one 🥰

Save this for the next time you go shopping 😊🙌🏻

I'll be sharing a high fibre shopping list soon - keep an eye open for this one 🥰

She wanted a full roast chicken dinner that would take less than 30 minutes to make for during the week (that suited her current nutrition goals for weight loss)

This is what I planned 🍗 🥔

Yes this meal contains 2 processed food ideas (the potato & gravy), in my opinion processed isn't unhealthy if most of the food you eat is unprocessed.

Processed food has a place especially considering the lack of time we have available these days (traveling, long work hours and parental responsibilities, these often leave us with very little time to make all our meals from scratch). Use it to your advantage as long as you do include more unprocessed food too 🙌🏻

She wanted a full roast chicken dinner that would take less than 30 minutes to make for during the week (that suited her current nutrition goals for weight loss)

This is what I planned 🍗 🥔

Yes this meal contains 2 processed food ideas (the potato & gravy), in my opinion processed isn't unhealthy if most of the food you eat is unprocessed.

Processed food has a place especially considering the lack of time we have available these days (traveling, long work hours and parental responsibilities, these often leave us with very little time to make all our meals from scratch). Use it to your advantage as long as you do include more unprocessed food too 🙌🏻

Of course I had to hop on the trend 🥰

Just my 2 cents 😊 Yes calories in calories out matter, but so does the nutrient density of your meals/ snacks.

You might be eating the right amount of calories but if your meals aren't nutrient dense you will struggle with things like chronic fatigue, poor sleep and digestion, reduced muscle mass, decreased immune system, increased cravings, possible increase in food noise, hunger ... I could go on but I think you get the picture 😉

Of course I had to hop on the trend 🥰

Just my 2 cents 😊 Yes calories in calories out matter, but so does the nutrient density of your meals/ snacks.

You might be eating the right amount of calories but if your meals aren't nutrient dense you will struggle with things like chronic fatigue, poor sleep and digestion, reduced muscle mass, decreased immune system, increased cravings, possible increase in food noise, hunger ... I could go on but I think you get the picture 😉

Before you cut out potential food triggers unnecessarily and cause yourself misery or spend your entire life savings on 'gut supplements' please read through these 4 practical tips to improve your gut health 🙌🏻♥️

If you're doing all 4 right and still struggling you'll probably want to investigate further 🙏🏻

Before you cut out potential food triggers unnecessarily and cause yourself misery or spend your entire life savings on 'gut supplements' please read through these 4 practical tips to improve your gut health 🙌🏻♥️

If you're doing all 4 right and still struggling you'll probably want to investigate further 🙏🏻

Peppermint crisp inspired overnight oats 🥹

A recipe to start your day on a good note (if you love peppermint crisp of course), if not this is not the content for you and scroll past 😂

379kCal per serving, with 32g protein and 6g of fibre

Ingredients:
- 40g oats (I used instant)
- 1 tsp ground flaxseed or chia seeds
- 1 serving @justprotein20 chocolate mint protein powder (or chocolate)
- 80g full fat Greek yoghurt
- 1/3 cup water
- Sweetener (optional)
- A few mint leaves finely chopped
Topping:
- 1 tsp cocoa powder
- 1 block mint choc (optional)

Method:
1. Mix together all the ingredients except for the topping ingredients.
2. For the topping mix the cocoa powder with 2-3 tsp water until a pouring consistency (you can add sweetener here if you don't like butter chocolate). Pour over the oats. Top with the mint choc and leave in the fridge over night 🔥

Peppermint crisp inspired overnight oats 🥹

A recipe to start your day on a good note (if you love peppermint crisp of course), if not this is not the content for you and scroll past 😂

379kCal per serving, with 32g protein and 6g of fibre

Ingredients:
- 40g oats (I used instant)
- 1 tsp ground flaxseed or chia seeds
- 1 serving @justprotein20 chocolate mint protein powder (or chocolate)
- 80g full fat Greek yoghurt
- 1/3 cup water
- Sweetener (optional)
- A few mint leaves finely chopped
Topping:
- 1 tsp cocoa powder
- 1 block mint choc (optional)

Method:
1. Mix together all the ingredients except for the topping ingredients.
2. For the topping mix the cocoa powder with 2-3 tsp water until a pouring consistency (you can add sweetener here if you don't like butter chocolate). Pour over the oats. Top with the mint choc and leave in the fridge over night 🔥

Another week another sandwich filling idea for you to try 🙌🏻

This is my chicken Caesar version, simple delicious and can go with any carb of your choice (not just bread 🥯)

Dressing:
- 1 tbsp reduced oil mayo (Nola)
- 1 tsp mustard
- 2 tsp lemon juice or vinegar
- 1 tsp grated Parmesan
- Pepper & salt to season

Method:
1. Mix the dressing ingredients together, toss in chopped lettuce and 100g grilled chicken breast (shredded).
2. Add to a sandwich with some cucumber slices 🥒

39g protein per serving ✨

Another week another sandwich filling idea for you to try 🙌🏻

This is my chicken Caesar version, simple delicious and can go with any carb of your choice (not just bread 🥯)

Dressing:
- 1 tbsp reduced oil mayo (Nola)
- 1 tsp mustard
- 2 tsp lemon juice or vinegar
- 1 tsp grated Parmesan
- Pepper & salt to season

Method:
1. Mix the dressing ingredients together, toss in chopped lettuce and 100g grilled chicken breast (shredded).
2. Add to a sandwich with some cucumber slices 🥒

39g protein per serving ✨

Because what's a weekend without a dessert 🍨 🥳

Here are a few ideas for my fellow dessert lovers out there ♥️

I want to remind you - it's normal to choose to eat something solely because of the taste, it's also perfectly normal to eat more of something simply because it tastes good (remember hyper palatable foods - foods that are high carb, fat and/or high in salt, so trigger or brain to want more, it's a natural response) this just makes you HUMAN (it's absolutely nothing to do with will power or the lack of it 🤗)

Have a beautiful weekend all ☀️

Because what's a weekend without a dessert 🍨 🥳

Here are a few ideas for my fellow dessert lovers out there ♥️

I want to remind you - it's normal to choose to eat something solely because of the taste, it's also perfectly normal to eat more of something simply because it tastes good (remember hyper palatable foods - foods that are high carb, fat and/or high in salt, so trigger or brain to want more, it's a natural response) this just makes you HUMAN (it's absolutely nothing to do with will power or the lack of it 🤗)

Have a beautiful weekend all ☀️

This is not to show what you should be eating to lose fat but rather that the biggest difference between what I eat to lose fat and maintain my weight is the portions 🙌🏻

I'm not specifically focusing on high volume foods, or adding any low carb sugar free high protein products.

I'm eating the exact same food I always eat just smaller portions and in some cases lower fat versions (eg eating less full fat Greek yoghurt - not cutting it out, and more of the low fat variety 😊

DISCLAIMER: I highly recommend that fat loss phases or weight loss phases be followed for a specific period of time AND NOT how you should be eating all year around.

Just because someone else's goal is to lose fat currently doesn't mean that it is the best decision from a health or mental perspective for you ♥️

This is not to show what you should be eating to lose fat but rather that the biggest difference between what I eat to lose fat and maintain my weight is the portions 🙌🏻

I'm not specifically focusing on high volume foods, or adding any low carb sugar free high protein products.

I'm eating the exact same food I always eat just smaller portions and in some cases lower fat versions (eg eating less full fat Greek yoghurt - not cutting it out, and more of the low fat variety 😊

DISCLAIMER: I highly recommend that fat loss phases or weight loss phases be followed for a specific period of time AND NOT how you should be eating all year around.

Just because someone else's goal is to lose fat currently doesn't mean that it is the best decision from a health or mental perspective for you ♥️

Say goodbye to boring chicken & mayo 👋🏻 Another quick sandwich idea - my club chicken sandwich 🥪

You could also use the filing in a wrap or pita or mix it with cooked pasta to make a salad 🥗

40g protein per serving 🔥
Serves 1

Ingredients:
- 80g cooked chicken breast
- Handful baby tomatoes, sliced
- Spring onion, sliced
- 1 tbsp Nola oil reduced salad dressing
- Smoked paprika, coriander, salt & pepper
- Rocket
- 1 slice cooked round cut bacon
- 15g Mozzarella

Method:
1. Mix all the ingredients together except for the rocket, bacon & mozzarella. Top tip - don't be shy with the seasoning 🥰)
2. Top one slice of bread with rocket, followed by the chicken filling, bacon pieces and mozzarella. Sandwich closed 🙌🏻

#highproteinmeals #sandwichideas #healthymom

Say goodbye to boring chicken & mayo 👋🏻 Another quick sandwich idea - my club chicken sandwich 🥪

You could also use the filing in a wrap or pita or mix it with cooked pasta to make a salad 🥗

40g protein per serving 🔥
Serves 1

Ingredients:
- 80g cooked chicken breast
- Handful baby tomatoes, sliced
- Spring onion, sliced
- 1 tbsp Nola oil reduced salad dressing
- Smoked paprika, coriander, salt & pepper
- Rocket
- 1 slice cooked round cut bacon
- 15g Mozzarella

Method:
1. Mix all the ingredients together except for the rocket, bacon & mozzarella. Top tip - don't be shy with the seasoning 🥰)
2. Top one slice of bread with rocket, followed by the chicken filling, bacon pieces and mozzarella. Sandwich closed 🙌🏻

#highproteinmeals #sandwichideas #healthymom

All you'd need to do is simply cook the protein 👌🏻🔥

I love these kinds of salads because they are incredibly convenient, contain carbs, fat AND add a massive flavour component to any simple lean protein.

Save this for the next time you need a quick meal idea that requires the smallest amount of effort ♥️

All you'd need to do is simply cook the protein 👌🏻🔥

I love these kinds of salads because they are incredibly convenient, contain carbs, fat AND add a massive flavour component to any simple lean protein.

Save this for the next time you need a quick meal idea that requires the smallest amount of effort ♥️

Sound familiar? Something I struggled with is this notion, 'you're just being lazy.'

I used to tell myself this quite often especially in my current season of single parenting. Then when I took a closer look into it, I noticed it wasn't actually laziness but rather a need of mine that I was neglecting, in some cases severely neglecting.

Sometimes yes it is laziness, but other times this feeling of 'laziness' is actually masking something else that's lacking in our lives ♥️

Sound familiar? Something I struggled with is this notion, 'you're just being lazy.'

I used to tell myself this quite often especially in my current season of single parenting. Then when I took a closer look into it, I noticed it wasn't actually laziness but rather a need of mine that I was neglecting, in some cases severely neglecting.

Sometimes yes it is laziness, but other times this feeling of 'laziness' is actually masking something else that's lacking in our lives ♥️

Chocolate Mousse Parfait 😍
A simple, but delicious Summer breakfast that will have you thinking you're eating dessert 🔥

I used @justprotein20 Protein chocolate mousse (10g of protein and 90kCal per serving), to make you simply whisk it with 120ml of milk!

So if you're looking for a high protein, high fibre sweet breakfast then this is your answer! Recipe below 👇🏻

Serves 1
417kCal | 27g Protein | 8.3g Fibre

Ingredients:
- 30g @justprotein20 Protein Chocolate Mousse
- 120ml fat free milk
- 120g full fat greek yoghurt
- 1/2 tsp vanilla essence
- 20g granola
- 20g frozen berries
- 1 tsp cocoa powder
- Sweetener of choice

1. Whisk the chocolate mousse powder with the milk until fluffy.
2. In a separate bowl mix the yoghurt with essence and sweetener to taste.
3. Layer granola, mousse, Greek yoghurt - do this twice.
4. To made the ganache mix the cocoa powder with just enough water to form a pouring consistency.
5. Serve immediately or keep in the fridge until serving

#highproteinbreakfast #breakfastparfait #chocolatemousse #sweetbreakfast

Chocolate Mousse Parfait 😍
A simple, but delicious Summer breakfast that will have you thinking you're eating dessert 🔥

I used @justprotein20 Protein chocolate mousse (10g of protein and 90kCal per serving), to make you simply whisk it with 120ml of milk!

So if you're looking for a high protein, high fibre sweet breakfast then this is your answer! Recipe below 👇🏻

Serves 1
417kCal | 27g Protein | 8.3g Fibre

Ingredients:
- 30g @justprotein20 Protein Chocolate Mousse
- 120ml fat free milk
- 120g full fat greek yoghurt
- 1/2 tsp vanilla essence
- 20g granola
- 20g frozen berries
- 1 tsp cocoa powder
- Sweetener of choice

1. Whisk the chocolate mousse powder with the milk until fluffy.
2. In a separate bowl mix the yoghurt with essence and sweetener to taste.
3. Layer granola, mousse, Greek yoghurt - do this twice.
4. To made the ganache mix the cocoa powder with just enough water to form a pouring consistency.
5. Serve immediately or keep in the fridge until serving

#highproteinbreakfast #breakfastparfait #chocolatemousse #sweetbreakfast

Would you accept this??

A gentle reminder - you are quite literally a super woman 🦸‍♀️👸 (bad b**ch 😉) you can do absolutely anything, happy Friday ♥️

Would you accept this??

A gentle reminder - you are quite literally a super woman 🦸‍♀️👸 (bad b**ch 😉) you can do absolutely anything, happy Friday ♥️

Yea, there's a fruit in here.... its apple - it adds a wonderful freshness plus compliments the sweetness of the honey 🍯 No mayo, no cottage cheese - so if you're tired of either my honey mustard chicken salad is something you can try 😊

You can fill a bagel (like I did) or seeded bread, a whole-wheat pita or even add some cooked pasta 🔥🙌🏻
Ingredients below 👇🏻 which you basically mix all together in a bowl 😊

- 100g cooked chicken breast, shredded
- 50g apple grated
- 4 olives chopped
- 1 tsp honey
- 1 tsp Dijon mustard
- 1 tsp olive oil
- slaw
- lemon juice
- salt, pepper and smoked paprika to taste

You can swop out the rocket for baby spinach or lettuce, add cucumber/ peppers, radishes or even carrots whatever veg you have on hand 🥳

Save this recipe for the next time you're needing something other than a chicken mayo sandwich for lunch 🥪

Yea, there's a fruit in here.... its apple - it adds a wonderful freshness plus compliments the sweetness of the honey 🍯 No mayo, no cottage cheese - so if you're tired of either my honey mustard chicken salad is something you can try 😊

You can fill a bagel (like I did) or seeded bread, a whole-wheat pita or even add some cooked pasta 🔥🙌🏻
Ingredients below 👇🏻 which you basically mix all together in a bowl 😊

- 100g cooked chicken breast, shredded
- 50g apple grated
- 4 olives chopped
- 1 tsp honey
- 1 tsp Dijon mustard
- 1 tsp olive oil
- slaw
- lemon juice
- salt, pepper and smoked paprika to taste

You can swop out the rocket for baby spinach or lettuce, add cucumber/ peppers, radishes or even carrots whatever veg you have on hand 🥳

Save this recipe for the next time you're needing something other than a chicken mayo sandwich for lunch 🥪

4 ideas for the week ahead 🔥✨

Please don't let anyone tell you that sandwiches/ bread is unhealthy and it's the reason you can't lose weight, that's simply nonsense 😭

4 ideas for the week ahead 🔥✨

Please don't let anyone tell you that sandwiches/ bread is unhealthy and it's the reason you can't lose weight, that's simply nonsense 😭

I love using snacks as bridges between meals especially to help manage hunger AND they are a fantastic place to include less nutrient dense foods, foods that you eat more for enjoyment that fall in the 20% part of the 80/20 rule 👉🏻 think biscuits, chippies, chocolate, processed foods

BUT the think with snacks is you need to have a plan and you need to have a rough time frame, if you don't snacks can often end up being a meal or you continue grazing until your next meal because you ate something that was relatively quick digesting (like a fruit or a rusk). 🍌 🍪

This client of mine was snacking but she wasn't intentionally behind her snacks, had no plan or time frame she was following and would just grab what ever was available. This wasn't helping manage her hunger which actually led to her over eating at night.

Snacks are an incredible tool especially with weight loss but you need to have plan 🙌🏻✨

I love using snacks as bridges between meals especially to help manage hunger AND they are a fantastic place to include less nutrient dense foods, foods that you eat more for enjoyment that fall in the 20% part of the 80/20 rule 👉🏻 think biscuits, chippies, chocolate, processed foods

BUT the think with snacks is you need to have a plan and you need to have a rough time frame, if you don't snacks can often end up being a meal or you continue grazing until your next meal because you ate something that was relatively quick digesting (like a fruit or a rusk). 🍌 🍪

This client of mine was snacking but she wasn't intentionally behind her snacks, had no plan or time frame she was following and would just grab what ever was available. This wasn't helping manage her hunger which actually led to her over eating at night.

Snacks are an incredible tool especially with weight loss but you need to have plan 🙌🏻✨

Bloating, over eating, feeling unsatisfied like you haven't eaten after your meal and issues with digestion 😳

If you:
🫢eat while standing
🫢eat while working
🫢eat while distracted or doing something else
can cause:
❌eating too quickly
❌not chewing your food well enough (digestion starts in your mouth)
❌swallowing air
❌not giving your hunger signaling enough time to travel from your stomach to your brain
❌over eating

What you want to do (as much as possible)
👉🏻only eat (do nothing else)
👉🏻sit down to eat
👉🏻 take roughly 20 minutes to eat a meal
👉🏻 chew your food until it basically disappears (chew like a cow chewing cud 🐮)

Your eating habits and how you actually eat are just as important as the nutrients you are eating ✨

Bloating, over eating, feeling unsatisfied like you haven't eaten after your meal and issues with digestion 😳

If you:
🫢eat while standing
🫢eat while working
🫢eat while distracted or doing something else
can cause:
❌eating too quickly
❌not chewing your food well enough (digestion starts in your mouth)
❌swallowing air
❌not giving your hunger signaling enough time to travel from your stomach to your brain
❌over eating

What you want to do (as much as possible)
👉🏻only eat (do nothing else)
👉🏻sit down to eat
👉🏻 take roughly 20 minutes to eat a meal
👉🏻 chew your food until it basically disappears (chew like a cow chewing cud 🐮)

Your eating habits and how you actually eat are just as important as the nutrients you are eating ✨

A few things to note about collagen 💖

PS if your diet is lacking in any of the nutrients your body needs to make it's own collagen your collagen supplement might not be as beneficial.

A few things to note about collagen 💖

PS if your diet is lacking in any of the nutrients your body needs to make it's own collagen your collagen supplement might not be as beneficial.

I thought this post would be very appropriate consider Heritage day this week so I'm sharing it again 🍪 ☕️

A rusk can definitely fit in to your daily food choices 🙌🏻

Here are a few comparisons if you're rusk lover ♥️

#rusks #heritageday

I thought this post would be very appropriate consider Heritage day this week so I'm sharing it again 🍪 ☕️

A rusk can definitely fit in to your daily food choices 🙌🏻

Here are a few comparisons if you're rusk lover ♥️

#rusks #heritageday

A few tips for Heritage Day 🇿🇦

A reminder that it is only one day, one meal out of hundreds of days and thousands of meals in a year, one meal won't hamper your progress, it's what you do during the majority of the year that will ♥️

Happy Heritage Day 🥳

A few tips for Heritage Day 🇿🇦

A reminder that it is only one day, one meal out of hundreds of days and thousands of meals in a year, one meal won't hamper your progress, it's what you do during the majority of the year that will ♥️

Happy Heritage Day 🥳

PS no offense meant to the ladies who choose to train in different clothing - I wear what I feel most comfortable in to get the most of my exercise ♥️🥰

PS no offense meant to the ladies who choose to train in different clothing - I wear what I feel most comfortable in to get the most of my exercise ♥️🥰

This gives me a total of 129g protein and 29g fibre.

This post is not to show you how you must eat but rather highlight foods that are good/high sources of protein and fibre.

If you've been eating a lower fibre diet, you need to increase your fibre intake SLOWLY, you need to 'train' your gut. This could look like:
🌱 eating more fibre at one meal
🌱slowly adding small amounts of fibre to all meals

Water intake is VERY NB too 💦

It's important to remember that almost all foods (some fruit and veg are the exception, as well as simple carbs like sugar and honey) have some amount of protein. I've highlighted the main sources of protein in my meals but you will also get protein from foods like oats and potatoes too 🙌🏻🔥

This gives me a total of 129g protein and 29g fibre.

This post is not to show you how you must eat but rather highlight foods that are good/high sources of protein and fibre.

If you've been eating a lower fibre diet, you need to increase your fibre intake SLOWLY, you need to 'train' your gut. This could look like:
🌱 eating more fibre at one meal
🌱slowly adding small amounts of fibre to all meals

Water intake is VERY NB too 💦

It's important to remember that almost all foods (some fruit and veg are the exception, as well as simple carbs like sugar and honey) have some amount of protein. I've highlighted the main sources of protein in my meals but you will also get protein from foods like oats and potatoes too 🙌🏻🔥

Her intentions where good, she was trying to still have some protein at breakfast while eating less calories BUT this was backfiring later in the day!

She'd eat her breakfast at 8am, but then just before 11am her hunger would be through the roof, so she'd eat lunch. What would then happen is by the time she got home from work, she'd be absolutely starving and snack on what ever she could find while making dinner:
- leftovers from her kids lunch boxes
- a piece of cheese 🧀
- a few rusks
- a handful of nuts
Because of the types of foods she was eating, she was in reality eating around her maintenance calories, which meant she was maintaining her body weight and not losing.

Her intentions were good but her body was responding exactly how it's supposed to, and when you're not eating enough calories during the day or in a way that provides slow releasing, sustained blood sugar and energy levels the body is going to look for high energy, fast digesting foods to protect itself 🤗🤍

Bottom line - lowest calories is not the best approach for long term sustainable weight loss 🙏🏻

Her intentions where good, she was trying to still have some protein at breakfast while eating less calories BUT this was backfiring later in the day!

She'd eat her breakfast at 8am, but then just before 11am her hunger would be through the roof, so she'd eat lunch. What would then happen is by the time she got home from work, she'd be absolutely starving and snack on what ever she could find while making dinner:
- leftovers from her kids lunch boxes
- a piece of cheese 🧀
- a few rusks
- a handful of nuts
Because of the types of foods she was eating, she was in reality eating around her maintenance calories, which meant she was maintaining her body weight and not losing.

Her intentions were good but her body was responding exactly how it's supposed to, and when you're not eating enough calories during the day or in a way that provides slow releasing, sustained blood sugar and energy levels the body is going to look for high energy, fast digesting foods to protect itself 🤗🤍

Bottom line - lowest calories is not the best approach for long term sustainable weight loss 🙏🏻

Do you eat fishcakes? Vote below ⬇️

I've been planning fishcakes quite frequently over the past few weeks on my clients meal plans.

They are frightfully convenient AND for some an easy way to get the kids to eat more fish.

Here's a quick example of fishcakes you can find at Woolies, the sizes vary quite a lot.
It's important to note that they do contain carbs and fats and you may need to tweak your meal to account for that 😊

Do you eat fishcakes? Vote below ⬇️

I've been planning fishcakes quite frequently over the past few weeks on my clients meal plans.

They are frightfully convenient AND for some an easy way to get the kids to eat more fish.

Here's a quick example of fishcakes you can find at Woolies, the sizes vary quite a lot.
It's important to note that they do contain carbs and fats and you may need to tweak your meal to account for that 😊

You just need to cut your calories further .... IS THE WRONG ANSWER 🫠

You simply can not get an accurate understanding of your progress with one data set!

You need more data, this doesn't have to be body measurements or composition it can also be:
🔥how your wedding ring fits
🔥can you get into those skinny jeans you bought 2 years ago
🔥do you need to make your belt a bit tighter

Please stop expecting linear weight loss when it never happens ♥️

If you're feeling lost with your weight loss progress I can help give you the direction and support you need.
Send me an email or DM a to book an appointment (covered by certain medical aids)

You just need to cut your calories further .... IS THE WRONG ANSWER 🫠

You simply can not get an accurate understanding of your progress with one data set!

You need more data, this doesn't have to be body measurements or composition it can also be:
🔥how your wedding ring fits
🔥can you get into those skinny jeans you bought 2 years ago
🔥do you need to make your belt a bit tighter

Please stop expecting linear weight loss when it never happens ♥️

If you're feeling lost with your weight loss progress I can help give you the direction and support you need.
Send me an email or DM a to book an appointment (covered by certain medical aids)

When it comes to protein and especially fibre you want to aim to be eating it split over your meals and snacks 🙌🏻✨

Ladies, we need between 25 to 30g or fibre a day. I definitely don't recommend getting the bulk of that in one meal, an easy way to start eating more fibre gradually is by making sure your snacks are higher fibre.

Here are 4 snack ideas that will give you over 5g of fibre. The high fibre foods in these snacks are:
- flaxseeds/ chia seeds
- cocoa powder
- raspberries (kiwis and pears are also great high fibre fruit)
- chickpeas (hummus)
- cracker bread

An NB reminder when increasing your fibre intake you absolutely must drink more water (aim for 30-35ml of water per kg body weight) 🙏🏻🫶🏻

When it comes to protein and especially fibre you want to aim to be eating it split over your meals and snacks 🙌🏻✨

Ladies, we need between 25 to 30g or fibre a day. I definitely don't recommend getting the bulk of that in one meal, an easy way to start eating more fibre gradually is by making sure your snacks are higher fibre.

Here are 4 snack ideas that will give you over 5g of fibre. The high fibre foods in these snacks are:
- flaxseeds/ chia seeds
- cocoa powder
- raspberries (kiwis and pears are also great high fibre fruit)
- chickpeas (hummus)
- cracker bread

An NB reminder when increasing your fibre intake you absolutely must drink more water (aim for 30-35ml of water per kg body weight) 🙏🏻🫶🏻

Whether you call it a roll or a bun, it's an incredibly convenient and delicious carb! 🍔🥖

Here is a comparison of some regular grocery store options and my recommendations 😊

It's important to note the difference in weight/size (in grams of the rolls). The smaller options are a great way to control portion sizes.

Whether you call it a roll or a bun, it's an incredibly convenient and delicious carb! 🍔🥖

Here is a comparison of some regular grocery store options and my recommendations 😊

It's important to note the difference in weight/size (in grams of the rolls). The smaller options are a great way to control portion sizes.

What is an anchor meal? It's a meal that:
✅you know the portions by heart
✅you know that it meets your nutritional requirements (protein, fibre, carbs, fat etc)
✅ you almost always have the ingredients in your kitchen to make it
✅ making it is almost subconscious

Anchor meals are fantastic for weight loss especially during the week when things can be a bit chaotic.

My Greek tuna rice salad is one of my anchors meals for weekly lunches.

Here are a few variations of the ingredients for you to try:
- brown wild rice 👉🏻 whole-wheat couscous/ fully cooked grain mix/ barley
- tuna 👉🏻 tofu, cooked chicken breast, cooked beef fillet
- Greek salad 👉🏻 any salad veg you have eg slaw, rocket, radishes, carrots
- olive oil & olive 👉🏻 feta/ Greek yoghurt/ avo/ nuts or seed mix

If your goal is weight loss and your weeks are insane, keep your weekly meals simple, chose 3 or 4 staples you rotate. On weekends you can be more relaxed and adventurous with your meals 😎🥳

What is an anchor meal? It's a meal that:
✅you know the portions by heart
✅you know that it meets your nutritional requirements (protein, fibre, carbs, fat etc)
✅ you almost always have the ingredients in your kitchen to make it
✅ making it is almost subconscious

Anchor meals are fantastic for weight loss especially during the week when things can be a bit chaotic.

My Greek tuna rice salad is one of my anchors meals for weekly lunches.

Here are a few variations of the ingredients for you to try:
- brown wild rice 👉🏻 whole-wheat couscous/ fully cooked grain mix/ barley
- tuna 👉🏻 tofu, cooked chicken breast, cooked beef fillet
- Greek salad 👉🏻 any salad veg you have eg slaw, rocket, radishes, carrots
- olive oil & olive 👉🏻 feta/ Greek yoghurt/ avo/ nuts or seed mix

If your goal is weight loss and your weeks are insane, keep your weekly meals simple, chose 3 or 4 staples you rotate. On weekends you can be more relaxed and adventurous with your meals 😎🥳

A few ideas for the week ahead 🫶🏻

I almost never make separate meals for my son and I, I absolutely don't have the time for that.

I do make a few changes to his:
🔹add more fat (toddlers have higher fat requirements than adults)
🔹a higher carb to protein ratio than my plate (toddlers don't need as much protein as adults)

I know there are certain foods he doesn't eat/like (like tomato) I will still put a small piece on his plate. You want to keep exposing your kids to different food (make sure there are safe foods on their plate too) 🙌🏻

I think it's also so important to remember that we all have our own taste preferences, and if he really doesn't like the taste of something I'm not going to force him to eat it 😊

PS You can find all these recipes in my recipe subscription, The Nourish Kitchen 🙌🏻

A few ideas for the week ahead 🫶🏻

I almost never make separate meals for my son and I, I absolutely don't have the time for that.

I do make a few changes to his:
🔹add more fat (toddlers have higher fat requirements than adults)
🔹a higher carb to protein ratio than my plate (toddlers don't need as much protein as adults)

I know there are certain foods he doesn't eat/like (like tomato) I will still put a small piece on his plate. You want to keep exposing your kids to different food (make sure there are safe foods on their plate too) 🙌🏻

I think it's also so important to remember that we all have our own taste preferences, and if he really doesn't like the taste of something I'm not going to force him to eat it 😊

PS You can find all these recipes in my recipe subscription, The Nourish Kitchen 🙌🏻

Breakfast post gym or maybe a quick Uber Eats order 🍳🛵

Here are a few options from Kauai 🙌🏻♥️

Breakfast post gym or maybe a quick Uber Eats order 🍳🛵

Here are a few options from Kauai 🙌🏻♥️

Something I want to highlight about fat... you want to be eating more plant based fats (or oily fish) than animal fats, you don't need to avoid animal fats or full fat dairy products.

You just need to be eating them in the right ratio 🌰 🥑🧀

Think about your meals, think about the fat sources, if you count more animal based fats then I'd recommend there adding a plant based fat or swoping the animal fat out for a plant based option.

Example:
For breakfast you're eating 2 eggs on toast with butter. You can either do this:
🥑 2 eggs, toast and avo OR (you've swopped a animal fat for a plant based one)
🥚 1 whole egg, 1 egg white, avo, butter and toast (you've cut out 1 source of animal fat and added plant based fat)

PS the cholesterol in eggs does not automatically increase the cholesterol in your blood 🩸

Something I want to highlight about fat... you want to be eating more plant based fats (or oily fish) than animal fats, you don't need to avoid animal fats or full fat dairy products.

You just need to be eating them in the right ratio 🌰 🥑🧀

Think about your meals, think about the fat sources, if you count more animal based fats then I'd recommend there adding a plant based fat or swoping the animal fat out for a plant based option.

Example:
For breakfast you're eating 2 eggs on toast with butter. You can either do this:
🥑 2 eggs, toast and avo OR (you've swopped a animal fat for a plant based one)
🥚 1 whole egg, 1 egg white, avo, butter and toast (you've cut out 1 source of animal fat and added plant based fat)

PS the cholesterol in eggs does not automatically increase the cholesterol in your blood 🩸

If your breakfast smoothies are just fruit you're going to be hungry soon after and missing out on a fantastic opportunity to hit your daily protein and fibre goals 🥲

Fruit is fantastic but you want to also add:
🔥 protein - cottage cheese, dairy milk, protein powder, low fat greek yoghurt
🔥fibre - cocoa powder, chia seeds/ flaxseeds, avo, oats
🔥fat - cocoa powder, avo, chia/ flaxseeds, nut butters, full fat yoghurt, nut milks
🔥additional micronutrient like veg - spinach, frozen cauliflower, beetroot, butternut

The goal isn't always the lowest calories, but rather what is going to improve your body composition, regulate blood sugar levels, feed your gut, keep you full and prevent energy slumps and cravings later on in the day 🍃✨

If your breakfast smoothies are just fruit you're going to be hungry soon after and missing out on a fantastic opportunity to hit your daily protein and fibre goals 🥲

Fruit is fantastic but you want to also add:
🔥 protein - cottage cheese, dairy milk, protein powder, low fat greek yoghurt
🔥fibre - cocoa powder, chia seeds/ flaxseeds, avo, oats
🔥fat - cocoa powder, avo, chia/ flaxseeds, nut butters, full fat yoghurt, nut milks
🔥additional micronutrient like veg - spinach, frozen cauliflower, beetroot, butternut

The goal isn't always the lowest calories, but rather what is going to improve your body composition, regulate blood sugar levels, feed your gut, keep you full and prevent energy slumps and cravings later on in the day 🍃✨

Spag bol is a weekly staple meal for my son and I as I'm sure it is for many people 🙋🏻‍♀️🙋🏻‍♀️

Here are a few tweaks I made to my client's version to suit her nutritional needs for her weight loss.

One of the easiest ways to reduce calories without influences the amount of food is by changing to leaner cuts of protein and reducing the amount of oil you use to cook.

PS calorie deficits are only meant to be followed for a limited period or time, they are not the way you should be eating indefinitely 🙌🏻

Spag bol is a weekly staple meal for my son and I as I'm sure it is for many people 🙋🏻‍♀️🙋🏻‍♀️

Here are a few tweaks I made to my client's version to suit her nutritional needs for her weight loss.

One of the easiest ways to reduce calories without influences the amount of food is by changing to leaner cuts of protein and reducing the amount of oil you use to cook.

PS calorie deficits are only meant to be followed for a limited period or time, they are not the way you should be eating indefinitely 🙌🏻

When the sweet craving hits you'll want this recipe saved!
Plus you'll also be getting 5g of fibre from it 🙌🏻

Mix 30g oat flour with sweetener of choice, 10g nut butter (@buttanutt ) and enough milk to form a dough consistency. Lastly stir in 10g Choc chips or chopped chocolate, adding a pinch of salt is highly recommended 🔥

The next recipe in my simple sweet treat series is a South African icon hint: 🍃 🍫 😍

When the sweet craving hits you'll want this recipe saved!
Plus you'll also be getting 5g of fibre from it 🙌🏻

Mix 30g oat flour with sweetener of choice, 10g nut butter (@buttanutt ) and enough milk to form a dough consistency. Lastly stir in 10g Choc chips or chopped chocolate, adding a pinch of salt is highly recommended 🔥

The next recipe in my simple sweet treat series is a South African icon hint: 🍃 🍫 😍

I recently planned a few of these sauces for a weight loss client of mine.

I think these are fantastic options to include in your weekly meals to add some variety to an otherwise boring chicken and rice/ pasta dish 🔥

Have you tried any of these? Which is your favourite?

I recently planned a few of these sauces for a weight loss client of mine.

I think these are fantastic options to include in your weekly meals to add some variety to an otherwise boring chicken and rice/ pasta dish 🔥

Have you tried any of these? Which is your favourite?

Because feeding a toddler can create so much stress for you as a parent which then creates stress for them which is something we want to avoid at meal times 😮‍💨

Here are a few simple things I do that takes the pressure off of me as a parent that makes food fun for him and encourages him to eat without me having to bride or use words to do this (because we all know that toddlers have selective hearing when it comes to verbal encouragement and it feels like you're talking to a brick wall 😂)

Because feeding a toddler can create so much stress for you as a parent which then creates stress for them which is something we want to avoid at meal times 😮‍💨

Here are a few simple things I do that takes the pressure off of me as a parent that makes food fun for him and encourages him to eat without me having to bride or use words to do this (because we all know that toddlers have selective hearing when it comes to verbal encouragement and it feels like you're talking to a brick wall 😂)

1 can tuna (drained = 120g) will give you 27g protein 🐠
It is a fantastic high protein, convenient protein staple that I keep in my pantry 🙌🏻

BUT a tuna mayo can get boring very quickly 🫣😫 here are 3 other recipes for you to try, save this for the next time you need some ideas for tinned tuna.

1 can tuna (drained = 120g) will give you 27g protein 🐠
It is a fantastic high protein, convenient protein staple that I keep in my pantry 🙌🏻

BUT a tuna mayo can get boring very quickly 🫣😫 here are 3 other recipes for you to try, save this for the next time you need some ideas for tinned tuna.

Here's what I'd do now:
1. Capitalize on newbie gains 💪🏻😎
2. Focus less on a calorie deficit more on eating to promote muscle growth
3. Instead of having a goal weight, base my weight loss on a time frame rather
4. Include carbs and fat at every meal - I have PTSD thinking that my suppers used to be chicken breasts, salad 🥗 and fat free mayo then I'd used to fight every inch of my being to not eat more afterwards (PS the biggest reason I created The Nourish Kitchen, to prove that eating to lose weight can and should be delicious 🤤)

I'm a foodie at heart, eating and cooking brings me immense joy and quite honestly the years I spent dieting stripped that love and joy away from me - never ever again!

Here's what I'd do now:
1. Capitalize on newbie gains 💪🏻😎
2. Focus less on a calorie deficit more on eating to promote muscle growth
3. Instead of having a goal weight, base my weight loss on a time frame rather
4. Include carbs and fat at every meal - I have PTSD thinking that my suppers used to be chicken breasts, salad 🥗 and fat free mayo then I'd used to fight every inch of my being to not eat more afterwards (PS the biggest reason I created The Nourish Kitchen, to prove that eating to lose weight can and should be delicious 🤤)

I'm a foodie at heart, eating and cooking brings me immense joy and quite honestly the years I spent dieting stripped that love and joy away from me - never ever again!

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