A day on my plate as a mum & nutritionist

This blog post is sponsored by Lorna Jane - one of my absolute favourite activewear brands. At the moment I am particularly loving their oversized recovery tracksuits (perfect for daily #mumlife as the warmer weather rolls in!). I pair the tracksuit with a white tee, some chunky sneakers & long socks or alternatively, wear the sweater with a pair of Lorna Jane leggings for a pop of colour.

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To start this blog post I just want to say that every day of eating is different for me. This is most definitely a “highlight reel” day on my plate as some days I find myself picking leftovers off my son’s plate or grabbing for whatever I can get my hands on because time has gotten away from me (aka #mumlife).

With all this been said, 70-80% of the time, I do try to be consistent with certain principles of eating. These are principles I have learned along my eating journey (and through years of study), that helps to support my gut health, hormones, mental health and overall energy levels.

 This works for me but keep in mind that every individual is different and what works for me, may not work for you!

 The below are some of my favourite principles:

  •  Whenever I am making a meal for myself or my son, Leo, I like to make sure it is macro balanced. This means it has a source of protein, healthy fat and carbohydrates to ensure stable blood sugar throughout the day.
  •  If I’m not feeling my usual breakfast or I know I don’t have a really nutritious lunch planned, I try to incorporate a nutrient dense smoothie into my morning routine.
  • I keep coffee to a minimum of 1 cup per day and avoid drinking it on an empty stomach.
  • I try to add probiotic rich foods to at least one meal per day (this might be kimchi or fermented vegetables, miso, yoghurt or kombucha).
  • I try to add as many vegetables to my meals as possible and switch up the vegetables each week (this is great for gut health and increasing the diversity of microbes in your gut).
  • If I know I can’t get all of my nutrients from food or am not being consistent with wholefoods, I supplement to ensure I’m meeting daily requirements. This is particularly important for me as an individual as I am breastfeeding (which requires more nutrients and calories than the average person).

 Now that we’ve covered that, let’s get into a day on my plate!

 Breakfast:

 My favourite breakfast recipe at the moment is protein packed overnight oats with berry compote. It is surprisingly satisfying and the warm berry compote is a definite if you are having this in a colder climate. I also add a drizzle of nut butter for additional healthy fats. 

 Ingredients:

2 scoops collagen powder

1 cup whole grain oats

2 tbsp chia seeds

2 tbsp buckwheat groats

1 tsp cinnamon

3 medjool dates (chopped finely)

1.5 cups plant based milk

 Method:

Combine dry ingredients. Add plantbased milk & dates, stir through and pop in the fridge overnight.

Serve in the morning with coconut yoghurt & berry compote (I use frozen berries and heat them with some rice malt syrup).

 

Morning tea:

Green smoothie

 

Lunch:

Macro bowl! These are so easy to put together but the goal is to ensure it has a balance of protein, carbohydrates & healthy fat to keep you satiated and your blood sugar stable throughout the day. An example:

Protein – could be tuna, salmon, tofu/tempeh, chicken, legumes, lentils, pre-cooked chicken, beef strips

Veggies - 1 cup of kale slaw (prepackaged from supermarket!), cherry tomatoes, cucumber carrot etc

Complex Carbs - 1⁄2 - 1 cup pre-made already cooked rice or quinoa OR pre-roasted root veg like pumpkin or potato

Fats - 1⁄2 avocado or drizzle of olive oil (1-2 tbs)

Salt and pepper & balsamic to taste (I also add apple strips for sweetness! Chop it up and it is my favourite salad hack)

 

Snack: Healthlab protein balls - I love the choc peanut butter balls!

 

Dinner:

Fish salad with chips

 

Ingredients:

1 fillet of fish (I like barramundi coated in flour of choice - I use cassava flour or almond meal)

Leafy greens

1⁄2 avocado

1⁄2 cucumber cut into slices

Handful cherry tomatoes

1.2 sweet potato (cut into finger sized chips)

2 potatoes (peeled and cut into finger sized chips)

Avocado oil

1 tbsp ghee

Seasoning

Dressing:

2 medjool dates

3 tbsp tahini

1.5 cloves of garlic

1⁄2 cup water (plus more depending on what consistency you like!)

 

Method:

Cut sweet potato and potato into thin finger sized chips, drizzle in avocado oil and season according to preference. Bake in oven on 180 degrees for 30-40 mins or until crispy!

While chips are cooking, coat fish in flour and season with salt & pepper. Fry skin side down in ghee until golden brown. Flip and cook the other side.

Prepare salad ingredients.

Make dressing by blending tahini, dates, water & garlic in a food processor or handheld mix master. Set aside.

Serve salad on a plate with fish & chips. Drizzle dressing over salad & serve!

 

Dessert

Pana organic hot chocolate with almond milk & marshmallows (what I look forward to most evenings! So delicious)

I hope you enjoyed a day on my plate as a busy toddler mum! As a reminder, these options are only a DAY on my plate…some days aren’t always this nutritious and balanced. If you do try any of the above meal suggestions, please tag me on Instagram or send through a DM to let me know what you think.

Additionally, let me know if you purchase any of the Lorna Jane pieces recommended, I’d love to know if you like the sets as much as me :D.