Rosie Atkinson Dietitian

05/08/2026

This is a great option for when you feel like something sweet. I sometimes have it for dessert and find the contrast of the yoghurt and the crunchy cereal really satisfying.

160g Vanilla or Salted Caramel YoPro

20g Coles High Protein Cocoa Puffs

Nutrition info:

Protein 22 g

Energy 169 calories

Let me know if you try it!

onlinedietitian

05/08/2026

I bring good news… it is possible to reach your body composition goals while still enjoying yummy food!

Ingredients:

2 x FroPro Fpfc Chicken Tenders Southern Style (approx 100g)

1 x Simson’s Pantry High Protein Low Carb Wholemeal Wrap

1 slice cheese (I used Bega Tasty Cheese slice 17g)

100g salad (I used Coles Superfood Slaw)

8ml Birch and Waite Green Goddess dressing

Method:

1. Cook tenders as per instructions.

2. Once tenders are out of the oven, place the cheese onto the wrap and microwave for 30 seconds. This melts the cheese plus it softens the wrap slightly so it’s less likely to break when you roll it up.

3. Add all other ingredients and enjoy!

Nutrition info:

Protein 39 grams
Fibre 12 grams
Energy 377 calories

macrofriendly

04/05/2026

04/05/2026

The pressure to be everything to everyone is exhausting.

And the guilt when you “fail” at balancing it all? Even more so.

But here is what I have learned working with hundreds of women: the ones who finally make progress with their health are not the ones who found perfect balance.

They are the ones who decided their health was non-negotiable — not because they had more time, but because they stopped waiting for permission.

You do not need to balance it all. You just need to show up for yourself. Your kids will thank you for it.

04/05/2026

I used to spend hours meal prepping weekday lunches but as a mum of two boys who play sports, weekends are HECTIC!

Just a friendly reminder that simple meals are just as effective for reaching your goals, as fancy ones!

On the menu: overnights oats, boiled eggs (two at 10am, always), tuna/avocado/cheese/salad wrap, raw veg with cottage cheese, yoghurt with banana. I will also pack a carby snack to have on the drive from work to gym!

04/05/2026

I said what I said 💅🏻

29/04/2026

As a dietitian, one of the biggest myths I hear from women is that lifting weights will make them look like a body builder.

Spoiler alert, it won’t (unless of course your goal is to be a body builder, which will require years of specialised training and nutrition).

Combined with the right nutrition plan, lifting weights consistently will give you a lean, toned physique.

Building muscle is one of the most important things we can do for our bodies, especially in our 30s, 40s, and beyond.

It supports our metabolism, protects our bone density, and improves our overall longevity.

When you combine consistent strength training with proper nutrition and adequate protein, you aren’t building “bulk”—you are building a resilient, powerful body.

My top tips:

Surround yourself with people who cheer you on for that extra rep 🙌🏼

Fuel your body 🍳

Never be afraid to take up space and be strong 💪🏼

25/04/2026

And anyone who has met my kids, knows they aren’t impressed easily 😂