Nourish Your Body

Your energy will not always be at its peak. Your body will not always cooperate. Some weeks the world will feel heavier than others – wars are happening, the news feeds our nervous systems a continuous stream of threat, the mind does what it was built to do: predict, prepare, worry, carry the weight of everything. And those weeks ask something different of you, not more effort, but more patience. Not a push, but a pause. Eat Well to move well and enjoy life. Always.

Meal 1: Warm oat bowl with poached eggs & spinach

– 40g rolled oats
– 120ml unsweetened almond milk
– 8g chia seeds (stirred into oats while cooking)
– 2 large eggs
– 40g baby spinach
– 8g pumpkin seeds (pepitas)
– 30g avocado (about ¼ of a small avocado)
– ¼ tsp ground turmeric
– 1 tsp white vinegar (for poaching)
– Salt and cracked black pepper

Approximate Nutrition:
~445 kcal | 23g protein | 25g fat | 30g carbs | 8g fibre

Meal 2: Yoghurt & berry jar

  • 100g full-fat Greek yoghurt
  • 50g mixed frozen berries, thawed overnight in fridge
  • 5g chia seeds

Approximate Nutrition:
~110 kcal | 10g protein | 10g carbs | 10g fat |5g fibre

Yoghurt and berry

Meal 3: Lentil & roasted vegetable salad with grilled chicken

  • 120g chicken breast
  • 100g cooked puy lentils (or 200g tinned, drained and rinsed)
  • 75g red capsicum, cut into chunks
  • 100g zucchini, sliced into rounds
  • 35g red onion, cut into wedges
  • 30g rocket; small handful fresh flat-leaf parsley
  • 3g olive oil (for roasting — about ½ tsp)
  • Salt and cracked black pepper

For the dressing:

  • 10g tahini (about 2 tsp)
  • Juice of ½ lemon
  • 1 small garlic clove, finely grated
  • 2–3 tbsp warm water to loosen
  • Pinch of salt
Lentils and roasted vegetables salad

Method

  1. Preheat oven to 200°C (fan 180°C). Toss capsicum, zucchini and red onion with olive oil, salt and pepper. Spread on a lined baking tray. Roast 20–25 minutes, turning once, until golden at the edges.
  2. Season chicken with salt and pepper. Grill. Rest 3 minutes then slice.
  3. Whisk all dressing ingredients together until smooth. Add water until pourable.
  4. Toss lentils with roasted vegetables in a bowl. Add rocket and parsley. Top with sliced chicken and drizzle with tahini dressing.

Approximate Nutrition:
~560 kcal | 40g protein | 30g carbs | 12g fat | 15g fibre