FLEX FOOD . LIFE

Hikes of Lofoten, Norway 🇳🇴

The Lofoten Islands are such a special part of the world, and I'm so glad I experienced it in a very different way – living in a van! (I wrote a previous post about this if you want to check it out 👈)

Hikes were on the agenda for most days; however one thing to factor in is Norway's temperamental weather, and unfortunately on most tracks if it's been raining heavily they're not the safest tracks to be walking, or if it's overcast you may get to the top and not see anything.

Here are the ones I experienced and my thoughts:

📍 Mannen, Vestvågøy – from the beach to the mountain

A 4.2km (out & back) trail, it's a steep one with a bit of rock bouldering that is moderately challenging. The view throughout the hike is just as incredible as the top with the beach in your peripheral majority of the way up.

Recommendation: get into the water once you get back down!

📍Håen, Værøy

Every step is absolutely worth it once you reach the summit of Håheia (438m).

A 5.6km (out & back) trail, you can choose a few different paths up, through the ridge or up a long winding path that leads to a NATO station, both take you to the summit. Towards the top, we were literally walking within the clouds, as they washed over us on the path!

📍Reinebringen, Reine

A test of endurance, this hike is simply 1978 steps without reprieve (except several rest spots), with numbered markers along the way to let you know how far to go. This is where the Stairmaster training came in handy, absolutely a tough one, but the peak views at 448m were out of this world!

This one actually hurt more going down as the stairs are quite steep, so hiking sticks might be a good idea.

Have you had the Lofoten Islands on your radar? Would love to hear if you're considering or been!

Where to begin..? VanLife Lofoten was a hot pink ride – quite literally in an '87 Volkswagen gal named Kari! 🩷

7 days exploring Norway's Lofoten Islands — mountains and rorbu fishing huts around every bend, hiking trails with views out-of-this-world, untouched Viking and fishing villages, incredible beaches and that midnight sun..! Just wow!

I'm beyond grateful to have shared this journey with my beautiful friend Rulla, who has had Norway on her bucket list. I didn't know much about this country, but through all the shares and looking it up, I said, "Yes, I'm coming along on the ride!"🧳

It didn't take much convincing! Though I'm a total rookie at camping and van living, this was an eye-opener to a whole new way of travelling. I had my initial "gulp!" but then really got into it!

The best part? We got to experience this part of our adventure with 35 amazing people from all over the world, who are now new friends! 🤗

Lofoten, you set the bar high!

🫶🙏

Travelling and navigating breakfast buffets?

Prioritise protein!

Those buffets can be overwhelming with so many options. As a nutrition coach, I delve into protein A LOT on here.

Look for protein-rich foods like eggs, Greek yoghurt, cheese, meats, and even plant-based options like beans or tofu.

Why? These choices will help kick start your day, keep you fuller for longer, stabilise your blood sugar levels, and support muscle maintenance, especially if you're active during your travels.

And be sure to balance your plate with some fresh fruits and veggies for added vitamins and minerals. We enjoy a ginger shot too to keep imminity up!

Also, don't forget to enjoy the local flavours and enjoy some fun food too!

Want my fee guide with tips on eating out? Comment GUIDE, and I'll send it through. 🤗

buffet

𝘗𝘪𝘤𝘵𝘶𝘳𝘦 𝘵𝘩𝘪𝘴: you’ve got homemade pizzas planned for dinner. You’re at the supermarket, and you’re looking for a tomato paste…

Question — which one do you choose? 🤔
I loved all the responses on today's poll!

The supermarket shelves are a minefield and can be so difficult to navigate, especially with the endless amounts of options!

I do feel like I’m constantly scowling when I’m there because I get pretty annoyed (to put it mildly) when I see ingredients that don’t need to be in a product.

*slams it back on the shelf! 😡

I’m really fun to be around, can you tell? 😉

I thought I’d change it up and show you a simple comparison of the same brand and same product with a slight variation to each.

I also wanted to show you the sodium (per 100g) so you can see how this differentiates between the products.

🙋‍♀️Did you know: the reason the plastic squeeze bottle has additional preservatives is to help prolong the shelf life.

A few good tips:
👉 Choose the glass jars over plastic
👉 Look for zero or minimal preservatives, artificial colours or flavours
👉 Compare the sodium within the 100g column
👉 Store your jar upside down in the fridge to preserve it longer

✋️I know it can be a pain, especially when you’re short on time or you have your favourites, but it can really help to stop and compare labels amongst other brands, products, etc.

🤗 And of course, save this for the next time you’re about to make homemade pizzas or need tomato paste! 🍕

𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗰𝗵𝗲𝗮𝘁 𝘀𝗵𝗲𝗲𝘁 🐟 🥚 🍗

💾 Save or screenshot this as a resource for when you’re looking for ways to increase your protein.

Few nutrients are as important as protein. Why? Because protein is essential for the body to build muscle, repair tissue, and produce hormones.

Proteins are made up of 20 different amino acids and are the main building blocks of your body. They are used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various tiny molecules that serve many important functions.

If you don't get enough through your diet, your health and body composition suffer. Consuming protein allows your body to grow, build, and repair.

Protein also makes you feel fuller for longer, which ultimately helps you consume fewer calories as you eat and snack less.

🙋‍♀️Here’s the thing, our bodies can’t produce protein on their own – it’s required via our diet. That’s why we call it an essential macronutrient.

👆 Above I’ve put together some of the most popular protein sources (per 100g).

Comment ‘𝘊𝘩𝘦𝘢𝘵 𝘚𝘩𝘦𝘦𝘵’ and I'll send you my extensive protein cheat sheet guide.

𝗣𝗲𝗮𝗻𝘂𝘁 𝗕𝘂𝘁𝘁𝗲𝗿 𝗖𝗵𝗲𝗲𝘀𝗲𝗰𝗮𝗸𝗲 𝗕𝗶𝘁𝗲𝘀 🍰
76 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘦𝘢𝘤𝘩
6.5𝘨 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘦𝘢𝘤𝘩

✅️ Save this one if you’re looking for a sweet snack or after dinner treat.

This recipe serves 7.
You’ll need:
120g light cream cheese*
150g vanilla yoghurt
30g choc peanut butter powder
1 egg
80g mixed berries

1. Pre-heat oven to 180dg
2. Mix all the ingredients (except the berries) in a bowl.
3. Once all combined, add to a muffin tray and top with berries.
4. Cook for 15 mins
5. Once they’re cooled down, refrigerate (but also try one while it's warm. It'll be completely different after they’ve set! This is why you can only see six and not seven!

* Tip - it helps to have the cream cheese out of the fridge for a little while, so it's a little softer

Swipe 👈 for full breakdown.

Would you give this one a go? 🤷‍♀️

𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 𝗺𝗮𝗰𝗿𝗼𝘀?

We see , we hear people talk about them all the time, but 𝙬𝙝𝙖𝙩 are they?!

Swipe 👈 for a simplified overview and snapshot.

💭
Are you working towards a health goal? Learn about my FLEX Method, programs & ebooks at 𝗳𝗹𝗲𝘅𝗳𝗼𝗼𝗱𝗹𝗶𝗳𝗲.𝗰𝗼𝗺
Waitlist open for coaching mid-September, visit link in bio to sign up.

- Coach Maria

𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗯𝘂𝗿𝗿𝗶𝘁𝗼 – 𝟰𝟬𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻

💾 Save this one for a quick & delicious high-protein, high-fibre breakfast idea!

I love starting the day with a meal that gets in a couple of veggies to kickstart a few nutritional daily habits.

𝘞𝘩𝘢𝘵 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥:
1 high protein low carb wrap
2 eggs
50g short cut rindless bacon
80g capsicum
70g mushroom
70g cottage cheese

1. Heat a pan over medium heat. Cook the bacon, capsicum and mushroom until they are fully cooked. (Note, I don’t usually add butter or oil when cooking with bacon as it releases its own fat, but feel free to add some if needed.)
2. Once cooked, remove from the pan and set aside
3. Scramble the eggs and pour them into the same pan, spreading them to cover the entire surface
4. Place the wrap on top of the scrambled eggs, allowing it to adhere. Once the eggs are cooked, carefully flip the whole thing over.
5. Add the veg and bacon mix to the centre of the wrap.
6. Once everything is cooked through, transfer the wrap to a plate
7. Add cottage cheese on top of the bacon and veg, roll up the wrap, slice it in half, and enjoy!

What do you think? Would you give this one a go? 🤷‍♀️

“𝙃𝙚𝙖𝙡𝙩𝙝𝙮” 𝙫𝙨 “𝙐𝙣𝙝𝙚𝙖𝙡𝙩𝙝𝙮”

Gosh, I do hate both of these terms, especially when it comes to food choices.

I’ve spoken about clever marketing before, so I won’t touch on it this time around, but I do want to touch on diet culture and how it has enabled this dialogue or monologue about whether we’re:

“being good”

or “eating clean”

or “giving in”

or “getting back on track tomorrow”…

🚫 STOP labelling foods as good or naughty – they’re not!

Obviously, we could make better choices from the example above, but my point is to show you some of those foods you're glorifying are sometimes no better than the ones you’re demonising. 🧐

Food should be health-focused, with the flexibility to have a treat every now & then is super important.

👆 Neither choice is right or wrong, and some of those foods you’re denying yourself could actually fit well within your daily calories/macros.

So, next time you’re considering what treat you feel like – I say, opt for the one you feel like! 🍪🍩

🚨 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗮𝘁 𝗰𝗮𝗽𝗮𝗰𝗶𝘁𝘆 – 𝘸𝘢𝘪𝘵𝘭𝘪𝘴𝘵 𝘰𝘱𝘦𝘯: 𝘮𝘪𝘥-𝘚𝘦𝘱𝘵𝘦𝘮𝘣𝘦𝘳

Thank you all for your incredible support and trust, I’m thrilled to announce that my nutrition programs, Kick-Start Me and Transform Me FLEX Method, are currently at capacity! 🎉

But don’t worry, if you’re looking to join my coaching program, the waitlist for mid-September is now OPEN! 🗓️

Ready to transform your health and reach your goals with personalised guidance and support? Drop a comment, DM me with “WAITLIST”, or click the waitlist link in my bio to get started.

Please note: it’s a first in line basis, as I only take on a handful of clients at a time to ensure you receive all the support and attention you need.

𝘖𝘯 𝘵𝘩𝘦 𝘮𝘰𝘷𝘦 𝘢𝘯𝘥 𝘧𝘰𝘳𝘨𝘰𝘵 𝘺𝘰𝘶𝘳 𝘭𝘶𝘯𝘤𝘩? 🙈

Or perhaps you’re currently travelling and don’t have access to prepare your meals...

Here are some convenient and accessible high protein pick-me-ups from the supermarket when you’re wanting to stay on track with your food choices and not end up making sudden drive-through or food court choices.

Notice the focus on higher protein options to ensure you’re keeping yourself satiated and contributing to your daily protein goal. And, while you’re there, why not pick up a piece of fruit too. 🍏🍌🍐🍓🍇

Note – there’s nothing wrong with food court or drive-through options, as these foods can easily be made to fit within your day.

For me, if I’m away from my kitchen or lost track of time, I prefer to nourish myself with a balanced meal or snack, so I know I’m contributing to my daily macros – and more often than not it's more cost effective too!

💾 SAVE this one for next time you’re on the go!

𝗬𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗶𝗹𝗹 𝗲𝗮𝘁 𝗼𝘂𝘁 𝗮𝗻𝗱 𝗿𝗲𝗮𝗰𝗵 𝘆𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀 – 𝙝𝙚𝙧𝙚 𝙖𝙧𝙚 𝙨𝙤𝙢𝙚 𝙩𝙝𝙞𝙣𝙜𝙨 𝙄 𝙙𝙤

🙋‍♀️ I made a brief video covering this topic in more detail. If you prefer to watch, comment ‘VIDEO’. If you prefer to read, continue below:

𝙋𝙡𝙖𝙣 𝙖𝙝𝙚𝙖𝙙
✔️ When I know I have an upcoming meal out, I check the menu ahead of time to decide what to order.
✔️ I factor in how that meal, drink(s) and dessert is going to fit into my day. If you’re tracking, opt for the higher MFP entry. Bonus if the restaurant has it’s nutrition info listed on MFP.
✔️ I start the day with a high-protein breakfast & ensure I get enough protein, fibre & veg throughout the day. One of my fav is scrambled egg with veg, win/win.
✔️ Drink lots of water during the day beforehand – not during your meal. Restaurant food has a lot of salt, so extra hydration helps with water retention.

𝙒𝙝𝙞𝙡𝙚 𝙙𝙞𝙣𝙞𝙣𝙜 𝙤𝙪𝙩
👉 I enjoy myself but stay mindful and stick to my plan.
Snacking on bread, appetisers & dessert is tempting if our senses drive it.

Here are some things I consider:
👉 Avoid creamy, buttery or fried options as they’re usually high in fat.
👉 Ask for sauces or dressings on the side to control your intake.
👉 Choose dishes that lead with protein – think chicken/prawn paella over a margarita pizza.
👉 Bank around 800-1000 calories… yep!
.. Why that many? Ultimately, restaurant food will be higher in calories, given they’re a lot more lavish on the oils, nuts, sugars, etc.

𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳

When dining out, you can eat what you like – it’s just ONE meal!

One meal won’t derail your health goals, just like one healthy meal doesn’t change everything.

Additional bonus — being social is a great way to relieve stress & improve relationships.

Eating well & hitting your nutrition targets overall is what counts. It's what you do consistently that shapes your physique & health.

When you balance your diet, you don’t have to restrict yourself from anything.

Not sure how to achieve balance in your own diet?
Comment “BALANCE” and I’ll send you my free guide to eating out.

𝙒𝙤𝙪𝙡𝙙 𝙮𝙤𝙪 𝙡𝙞𝙠𝙚 𝙛𝙧𝙞𝙚𝙨 𝙬𝙞𝙩𝙝 𝙩𝙝𝙖𝙩? 🍟

When we’re looking to get more food volume, which many of us look to when we’re in a diet phase, we usually look to those fun-filled carbs and make the sacrificial cut. 🥺

BUT the good news is, you don’t have to deprive yourself. For example, a simple switch to a lower GI potato allows you to continue enjoying that side of chips. 🥳

There’s certainly a convenience differentiation here, but hopefully you’ll agree a few extra minutes to cut up potatoes into your desired shape is well worth it when looking at ways to get more volume and meet your nutrition goals.

As always, neither is right/wrong or good/bad. It’s a means to show why comparing nutrition labels has a place when you have nutrition goals you’re working toward. ✌

SAY CHEESE! 🧀

Can’t say no to the cheese platter? You don’t have to!

Remember, you don’t have to make sacrifices or cut out the foods you love. A few simple swaps and paying attention to the nutrition labels ensures you can have your crackers – and your cheese too! 🥳

Keep in mind I’ve only compared total calories and not sodium, saturated fat or protein. Depending on your nutrition goals, this may be something you’d like to consider too.

Enjoy your cheese platter guilt-free and feel free to save this for next time you’re at the shops and share this info with anyone who might find it helpful. 🤗

💭
Are you working towards a health goal? Learn about my FLEX Method and programs at 𝗳𝗹𝗲𝘅𝗳𝗼𝗼𝗱𝗹𝗶𝗳𝗲.𝗰𝗼𝗺

- Maria x

𝗪𝗵𝘆 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗮𝗹𝘄𝗮𝘆𝘀 𝗰𝗵𝗲𝗰𝗸 𝘁𝗵𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗹𝗮𝗯𝗲𝗹 🛒

If you’ve been following for awhile, you know how much emphasis I place on reading nutrition labels.

It’s so easy to be swayed by the marketing on the front of the packaging, but the real story is on the back! Here’s why:
𝟭. 𝗛𝗶𝗱𝗱𝗲𝗻 𝘀𝘂𝗴𝗮𝗿𝘀: Many products marketed as "healthy" or "low-fat" can be loaded with hidden sugars. Always check the sugar content to avoid unwanted spikes.
𝟮. 𝗦𝗲𝗿𝘃𝗶𝗻𝗴 𝘀𝗶𝘇𝗲: The front might say low-calorie, but that’s often per serving, and the package might contain multiple servings. Understanding portion sizes helps you get a true picture of your intake.
𝟯. 𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁 𝗹𝗶𝘀𝘁: The fewer ingredients, the better. Aim for products with ingredients you recognise and can pronounce. If it sounds like it came from a chemistry lab, it’s best avoided.
𝟰. 𝗡𝘂𝘁𝗿𝗶𝗲𝗻𝘁 𝗱𝗲𝗻𝘀𝗶𝘁𝘆: Look for a balance of macronutrients: protein, fats and carbs. A well-rounded product will keep you fuller for longer and provide sustained energy.
𝟱. 𝗔𝗱𝗱𝗶𝘁𝗶𝘃𝗲𝘀 𝗮𝗻𝗱 𝗽𝗿𝗲𝘀𝗲𝗿𝘃𝗮𝘁𝗶𝘃𝗲𝘀: Be cautious of artificial additives and preservatives. They can affect your health negatively in the long run. Choose whole, natural foods whenever possible. A few simple swaps could be purchasing the product from glass and not plastic (reducing the need for preservative 202), or choosing a full cheese instead of shredded (reducing the need for anticaking agent 460) – see, we’re not making big swaps but they do make a big difference.
𝟲. 𝗛𝗲𝗮𝗹𝘁𝗵 𝗰𝗹𝗮𝗶𝗺𝘀: "Low-fat," "all-natural," “keto”, “vegan” or "gluten-free" can be misleading. These claims don't always mean the product is healthy. Always verify by reading the actual nutrition information.

Remember, the front of the packaging is designed to sell, but the back is there to inform. Your health journey is too important to be influenced by marketing gimmicks.

Not sure how to read a nutrition label? Comment LABEL & I’ll send you a post I created on this.

💭
Are you working towards a health goal? Learn about my FLEX Method, program & eBooks at 𝗳𝗹𝗲𝘅𝗳𝗼𝗼𝗱𝗹𝗶𝗳𝗲.𝗰𝗼𝗺

𝗘𝗮𝘁 𝘆𝗼𝘂𝗿 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗖! 🍊

Do you feel like everyone is feeling sick or under the weather lately? 🤒

🌧 Australian winter is here and will absolutely do it to you!

I feel like I’m currently on repeat lately saying: 𝙜𝙚𝙩 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙫𝙞𝙩𝙖𝙢𝙞𝙣 𝘾!

Whether you’re unwell or not!

🙋‍♀️Did you know that Vitamin C is an essential nutrient that acts as an antioxidant? Antioxidants prevent cell damage that can lead to diseases.

Our body can’t make Vitamin C, so we need to get it daily from the foods we eat.

Vitamin C supports the healthy function of your immune system, maintains your bones, teeth and cartilage, and helps your body heal wounds.🤸‍♀️

Vitamin C also plays a key role in helping your body produce essential compounds that help your nerves, heart, brain and muscles function, and your body produces energy.

Vitamin C also helps your body metabolise protein and absorb iron – this is a big one for those who have low iron levels.

👉Our bodies can take between 90mg – 2000mg per day of Vitamin C daily.

Don’t stress if you have too much. Vitamin C is water soluble and does not store in your body. Essentially, you will p*e out any excess.

I’ve put together some key sources of foods that contain vitamin C including its mg per 100g, which you can easily add to your diet to ensure you’re getting enough per day, and hopefully hold off from becoming unwell! 🤧

Let me know if you find this useful. 🤗

𝘽𝙧𝙤𝙘𝙘𝙤𝙡𝙞, 𝙡𝙚𝙚𝙠, 𝙥𝙤𝙩𝙖𝙩𝙤 & 𝙘𝙝𝙞𝙘𝙠𝙚𝙣 𝙨𝙤𝙪𝙥 🥣
46g protein – winter warmer

There’s nothing like a bowl of hot soup in the winter months – and this one does not disappoint!

One thing I consider when making a soup is how am I going to get more protein in this? 🤔

As you can tell, the soup components are all vegetable based, so I throw in chicken to this meal to make it
a) More satiating
b) Higher protein

𝘞𝘩𝘢𝘵 𝘺𝘰𝘶’𝘭𝘭 𝘯𝘦𝘦𝘥 (1 𝘴𝘦𝘳𝘷𝘦):
300g broccoli, chopped roughly
50g leek, chopped
220g Spudlite or Carisma potatoes, cut into cubes
125g chicken thigh*
150ml chicken bone broth
1tsp ginger, sliced
1 garlic, minced
1tbsp good quality salt

*If you’re needing to decrease calories, opt for chicken breast over thigh.

1. In a pot, add leek, ginger and garlic, sauté to soften.
2. Add potato, broccoli, chicken, and stock. Stir and mix in the salt. Cover and let simmer for 15-20 mins or until the potatoes and chicken are cooked through.
3. Pull the chicken out and shred, keep aside
4. Meanwhile, pour soup mixture into blender and blend in batches (make sure you don’t fill it too high to the top)
5. Serve soup and top with chicken

This is a great one to multiply and meal prep over a few days. I multiplied this by 4 and had it for lunch/dinner over the coming days. It's a great one to freeze, too.

Swipe 👈 for the full macros breakdown.

Would you give this one a go? 🤷‍♀️

𝗖𝗟𝗜𝗘𝗡𝗧 𝗦𝗣𝗢𝗧𝗟𝗜𝗚𝗛𝗧 🌟

The night Moira and I jumped on video for an initial chat, I knew this was going to be a really enriching journey.

There was so much I knew we were going to do together, and I am so, so glad Moira trusted me and the process.🙏

First off, I know you all like to know stats:
📏 26cm and 5.3kg lost in 12 weeks!

As always, if you’ve been following me for a while, you know there is so much more beyond the numbers.

The most significant win for Moira is now feeling in control of her health and fitness, being educated to continue this cycle, and knowing how to maintain this lifestyle without deprivation.

Prior to working together, she had tried a number of other programs that worked… until they didn’t. Sound familiar? The ones we constantly go back to because “they worked last time”.

But, did you keep the weight off..? 🤔

This is what I do differently. The FLEX Method works around you and your lifestyle, and this is what we did, kicking off with the Fuel phase before moving into the Lose.

You might be thinking that to get these results we removed food from the diet, but it was quite the opposite. We added in a lot MORE food – with a focus on protein.

The glass of red or her favourite granola didn’t go anywhere either, and approaching it this way ensured Moira didn’t feel as though she was on a diet.

So, a few tweaks – not getting rid of anything – and the body responded!

Through this balanced, sustainable and enjoyable approach, Moira knows exactly what to monitor and what to do to continue moving towards her goals, as she enters into the Emerge phase.

Let's show her some love! 🤗

Ready to embark on your own transformational journey? Let's chat! Whether you're looking to lose weight, boost energy, or improve your overall health, I'm here to support you every step of the way.

Send me a message or comment ‘ME’ if you’re feeling stuck and want sustainable results like these.

- Coach Maria 👊

𝗩𝗶𝗿𝗮𝗹 𝗰𝗼𝘁𝘁𝗮𝗴𝗲 𝗰𝗵𝗲𝗲𝘀𝗲 𝗳𝗹𝗮𝘁𝗯𝗿𝗲𝗮𝗱 – 𝟮 𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀!
+ 37g protein! 🤗

Okay, I didn’t know what to expect, but I have to admit this is pretty darn good!

I saw it on and know it has been going viral on so many other pages, I wanted to try it.

👉 What do you need?
200g cottage cheese
2 eggs
Seasonings of choice – I went with oregano and leek granules…

You could go with garlic powder, onion powder, and any seasonings, really.

1. Pre-heat your oven to 180g
2. Add all the ingredients to a blender or food processer and blend.
3. Line a pan with baking paper and spray with oil (do this, so it doesn’t stick)
4. Pour the mixture and ensure it’s spread out evently
5. Bake for 35-40 minutes

On its own, flatbread is 304 calories – it makes quite a decent serve, so you could cut it in half for your sandwich. (I had the whole thing 😝)

🥪In my sandwich, I added:
Wagyu beef
Pickles
Dill pickle spread

Swipe across for the full macro breakdown – 68g protein in this lunch!

Would you give this a go? 🤷‍♀️

𝘞𝘩𝘰 𝘦𝘭𝘴𝘦 𝘪𝘴 𝘢 𝘴𝘶𝘤𝘬𝘦𝘳 𝘧𝘰𝘳 𝘎𝘳𝘪𝘭𝘭’𝘥 𝘤𝘩𝘪𝘱𝘴 & 𝘥𝘪𝘱𝘴?! 🙋‍♀️

They’re so good! 😋

We order our burger, and then we want our chips too, of course, but we want to “be good” so we’ll order the zucchini chips. 🍟

“Want sauce with that?”

“Sure – let’s go with the herbed mayo.”

When we’re eating out and not aware of nutrition information, you can see how easily not having this awareness can derail you if you’re working towards a health goal, and how one side order can end up being similar calories as a whole extra meal.

Does this mean I don’t get the chips or dips? Well, to be honest, it depends on how I’ve tracked my day and whether it fits within my daily allowance...

This is why planning your day becomes important because when you’re ordering on the fly, you can see how easily you could start to go over your body’s requirements.

So, if I were to walk in (unaware) and base my menu selections solely on what I perceive as the best options, I’d go with:

Simply Grill’d Low Carb SuperBun: 681
Zucchini Chips: 275
Herbed Mayo: 217

= 𝟷𝟷𝟽𝟹

Now, if I were to approach this in a way where I have calculated a Grill’d meal into my day and want to get the most bang for my buck without sacrificing, I might choose:

Simply Grill’d Traditional Bun: 574
Sweet Potato Chips: 237
Tomato Relish: 36

= 𝟾𝟺𝟽

Neither is right or wrong. It’s essentially choosing the best option for you that aligns with your goals, allowing you to enjoy the foods you love.

What’s your Grill’d order? 👇⠀⠀⠀

💭
Are you working towards a health goal? Learn about my FLEX Method, programs and eBooks at 𝗳𝗹𝗲𝘅𝗳𝗼𝗼𝗱𝗹𝗶𝗳𝗲.𝗰𝗼𝗺.

– Coach Maria

THIS OR THAT? 🤔

I was blown away when I realised how nutrient dense a slice of banana bread is, especially when we may add this on as a side order. 🍌

There is nothing wrong with any of these choices, it’s simply an illustration to show you that:

1️⃣ making small substitutes can make quite a difference to our energy intake
2️⃣ looking at the nutrition board/label is important when you’re wanted to educate yourself and create an informed decision
3️⃣ you can still enjoy foods you love

So, what would you pick from The Golden Arches’ menu? 〽️

𝗔𝗽𝗽𝗹𝗲 𝗣𝗶𝗲 𝗢𝗮𝘁𝘀 🍎🥧
Cals: 401
P: 33g I C: 49g I F: 8g

There’s nothing like the scent of cinnamon and clove over apples in the morning.

This is such a super cosy breakfast, perfect for the weekends or when you have a few extra spare minutes in the morning.

You’ll need:
1 apple, cubed – I used Granny Smith
35g oats – I used .themany
1 scoop vanilla protein powder – I used
1tsp honey
1tsp cinnamon
1/2tsp clove
8g h**p seeds
¼ cup water (can use milk if you’d like it a little creamier)

1. In a saucepan, add the apples, cinnamon, clove and honey and heat it through (add a touch of water if you think it needs it)
2. In a second saucepan, cook oats with water (or milk) and add protein powder. Stir and cook until desired texture
3. In a bowl, add oats first, add apples, and top with h**p seeds (or toppings of choice)

Hit save to try this out one morning!

💭
Are you working towards a health goal? Learn about my FLEX Method and programs at 𝗳𝗹𝗲𝘅𝗳𝗼𝗼𝗱𝗹𝗶𝗳𝗲.𝗰𝗼𝗺

Happy Easter to this amazing community! 🐰

I hope you all had a day filled with love, joy and delicious food shared with loved ones.

Today, I'm feeling incredibly grateful for each and every one of you who continuously inspire me to stay committed to a healthy lifestyle, and to continue to share my teachings too. 🙏

Your support, encouragement, and dedication to wellness are truly appreciated.

Sending you all lots of love and Easter blessings. 🐣

ɢᴏᴏᴅ ꜰʀɪᴅᴀʏ ꜰɪꜱʜ ᴘɪᴄᴋꜱ 🐟

Did you get caught up in the fish market rush yesterday? I got in pretty early and made sure we were sorted!

My picks for today: salmon, flathead and octopus.

Here are some fantastic fish options and their protein content to fuel your Good Friday.

Did you know, fish is not only rich in protein but also provides a range of additional benefits:
• Omega-3 fatty acids: Fish, especially fatty fish like salmon and mackerel, are abundant in omega-3 fatty acids, which are crucial for heart health, brain function, and reducing inflammation.
• Nutrient-rich: Fish is packed with essential vitamins and minerals such as vitamin D, vitamin B12, iodine, selenium, and zinc, which are important for overall health and wellbeing.
• Heart health: Regular fish consumption is associated with a reduced risk of heart disease, thanks to its omega-3 fatty acids that help lower blood pressure, improve cholesterol levels and prevent plaque buildup in the arteries.
• Brain function: Omega-3 fatty acids found in fish are known to support cognitive function, improve memory, and reduce the risk of age-related cognitive decline.
• Eye health: Eating fish, particularly oily fish like tuna and sardines, can help maintain good vision and reduce the risk of age-related macular degeneration, thanks to its high content of omega-3 fatty acids and antioxidants.
• Bone health: Fish is a good source of vitamin D, which is essential for calcium absorption and bone health, helping to reduce the risk of osteoporosis and fractures.
• Weight management: Fish is low in calories and saturated fats, making it a great option for those looking to manage their weight or maintain a healthy body composition.
• Anti-inflammatory properties: The omega-3 fatty acids found in fish have potent anti-inflammatory effects, which can help alleviate symptoms of inflammatory conditions such as arthritis, asthma, and inflammatory bowel disease.
Whether you're grilling, baking, air-frying or pan-searing, these fish options are sure to make your Good Friday meal a nutritious hit!

Tell me, what's your go-to fish?