Essential Elements

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.

Protein

Strength + Satiety

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, Cashew, ABC spread

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

Fat

Fat + Fibre for Flavour + Satiety

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, Pears

Toasted coconut flakes pair really well with most fruits and slow their digestion.

Fruits

Sweet, delicious vitamins + Fibre

Unprocessed, whole grains and complex carbohydrates fuel your body and balance your meals so you can feel properly satiated and full for longer.

Whole grains: Brown Rice, Quinoa, Steel Cut Oatmeal, Buckwheat, Barley,

Minimal Processed: Sourdough bread, Spelt pasta, wholegrain/seed crackers

Starchy Vegetables: Sweet potato, Pumpkin, Potato

Carbohydrate

Fibre + Satiety

This one is a game changer!

I make sure I have Kefir or Kefir Cheese daily to maintain my gut health (and assist my mental health)

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

Greek Yoghurt, Parmesan and Miso also make regular appearances on my menu.

Kombucha is another favourite of mine.

Ferments

For a thriving microbiome and mental health

I go organic for herbs + leafy greens where affordable but growing your own is the best value!

Staples: Carrots, Cabbage, Onions, Garlic, Ginger. Frozen: Spinach, Broccoli, Cauliflower, Canned: Beetroot, Mushrooms

Spring: Asparagus, Broccoli, Spinach, Silverbeet, Lettuce, Zucchini

Summer: Tomato, Capsicum, Eggplant, Zucchini, Cucumber, Beans, Lettuce

Autumn/Winter: Pumpkin, Sweet Potato, Broccoli, Kale

Vegetables + Herbs

Nutritional superstars! (and the majority of my meals)