Essential Elements

Protein

I try to make sure each meal has a protein element to keep me full and fuel my workouts.

Eggs, legumes, beans, tofu, (and greek yoghurt) make up my protein base for filling and long lasting energy and satiety.

Legumes: Split red, split green peas, split yellow lentils, brown lentils, chickpeas (and chickpea/besan flour)

Beans: Edamame, Cannellini beans, Navy beans, Borlotti, Black beans, Butter beans etc.

Srength + Satiety

Fat

Roast Pepitas (pumpkin seeds) sesame seeds and Poppy seeds are my absolute affordable, nutrient dense favourites.

I try to keep nuts I am less likely to overeat on hand (walnuts, almonds, pecans but each to their own!)

Nut Butters: Almond, Peanut

Finishing Oils: Roast Pumpkin Seed Oil, Roast Sesame Seed Oil, Chilli Oil, Infused Olive Oils

Fat + Fibre for flavour and satiety

Fruits

Sweet + Fibre

Frozen berries (organic if possible) bananas, tomatoes and avocados are my go to’s here in addition to any cheap fruits that are in season!

Spring: Strawberries, Pineapple

Summer: Stone fruit, Avocado, Watermelon, Mangoes

Autumn: Persimmon, Grapes,

Winter: Citrus, Kiwi fruit, Pear

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Carbohydrate

Unprocessed, whole grains fuel your body and balance your meals so you

Ferments

For a thriving gut microbiome and mental health

This one is a game changer! I make sure I have Kefir or Kefir Cheese daily to maintain my gut health

I also try to add Kimchi or Sauerkraut as a side to most of my meals.

Greek Yoghurt and Miso also make regular appearances on the menu.

Nutritional superstars and the majority of my meals!

Vegetables + Herbs

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