Melanie Lansdown Nutrition

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Melanie Lansdown Nutrition I’m Mel, an Accredited Nutritionist helping busy women rebuild their energy, calm their nervous systems, and feel like themselves again.

Accredited Nutritionist (BHSc Nut)
Supporting busy women with gut, hormone & energy health
Nervous system–first nutrition for sustainable change
✨ Explore the Energy Reset Plan 👇
https://melanielansdown.com.au/energy-reset-plan I work online with women experiencing fatigue, gut issues, hormonal changes, and stress-related symptoms - helping them find clarity on what their bodies actually need. My approach is realistic and evidence-based: no restrictive diets, no “one size fits all,” just small, sustainable changes that support the gut–brain connection and restore balance from the inside out. Learn more about my Energy Reset Plan → https://melanielansdown.com.au/energy-reset-plan

06/10/2026

Told to eat more iron, but not sure what that actually looks like? 🍲

This Tuscan white bean soup is about 40% of your daily iron in one bowl - and is one of the best things I’ve made in a while!

Per serve (makes 5):

391 cal
27g protein
20g fibre
7mg iron (~40% of the 18mg RDI for women 19-50)

Ingredients

2 tbsp extra virgin olive oil
1 onion
2 carrots
4 celery stalks
5 garlic cloves
1 tbsp tomato paste
2 tsp Italian seasoning
3 x 400g cans cannellini beans, drained
150g dried red lentils
4 cups chicken stock
1 cup water
2 cups kale
10 tbsp nutritional yeast
Juice of ½ a lemon

The lemon juice isn’t just there for flavour either. Vitamin C helps with absorbing the non-heme iron from the beans and lentils.

Method in the comments 👇

Follow along for the rest of my iron series, and comment PROTEIN if you want my breakfast protein handout

01/10/2026

Unfollow some people 🚫

A friend recently told me about someone she follows (a PT) who’s been saying

- HRT is bad &
- She needs to cut entire food groups out.

She said it’s left her more confused than ever. And fair enough!

So here’s my actual number one health tip: stop following people who talk in absolutes.

“You can’t have this.”
“HRT is bad.”
“Cut this whole food group out.”
“Eat X to get rid of stubborn belly fat”

Real science doesn’t talk like that. The human body is complicated, context matters, and anyone speaking in blanket rules isn’t someone to follow.

All that kind of content does is confuse you, add more fear around food, and push bad science dressed up as advice.

(And yes…. I know my reel was talking in absolute facts, but I do think it’s a pretty good piece of health advice to follow 😉)

Who do you follow that actually makes you feel calmer about your health, not more scared? Share the love below ⬇️

27/09/2026

Rule number 1 of my ADHD brain: if I can’t see it, it doesn’t exist. 🧠

So everything in my kitchen is visible — pantry, fridge, spice drawer, all of it.

Did this drawer need redoing? Debatable.
Did my brain decide it was the most urgent task in the house and refuse to let me do anything else until it was done? Also yes.

New jars, bigger labels, actually readable. Now I just need my partner to put things back in alphabetical order 😂

I love hearing other people’s kitchen hacks — got one? Tell me below. And if you want to see more of my ADHD-brain kitchen setup, let me know 👇

24/09/2026

Breakfast’s sorted for the next two weeks.

Beef, liver (it’s basically undetectable), egg, melted cheddar, and pickles - because they’re my current obsession.

This one kicks off my new Iron Series — because roughly 1 in 5 of us are walking around iron deficient and most have no idea until it’s tested.

Full recipe (macros, freezer instructions, the lot) is on the blog, link in bio or comment muffin and I’ll send the link.

Pickles or no pickles on yours? 🥒

15/09/2026

Pregnancy has changed a lot of things about how I eat — and……. not always for the better. 😅

So when a lunch actually hits? Full of veg, hits my fibre and protein, and makes me want to dance at the bench? That’s a certified win right now.

Small victories. 💃

Is your food making you dance? ⬇️

09/09/2026

My fail, your win?

I made these choc orange collagen bites aiming for a high iron snack. They’re genuinely delicious, but they’re didn’t quite hit high iron.

Here’s what happened: I was going to add a dark chocolate drizzle, which was doing most of the iron heavy lifting. I skipped it, because when I tasted them I didn’t think they needed it, and unfortunately the iron dropped right along with it.

Lesson relearned: cacao and dark chocolate are actually solid iron sources.

Choc Orange Collagen Bites (makes 12)

142g medjool dates, pitted
15g fresh orange juice + zest, to taste
30g unhulled tahini
25g raw cacao powder
25g pumpkin seeds
30g unflavoured collagen peptides
15g h**p seeds
Pinch of sea salt

Method:
Soak the dates in boiling water for 5 minutes to soften, then drain. Blitz everything together in a food processor until combined and holding together. Press into an ice-cube tray (or roll into balls once firmed up in the fridge). Freeze until firm. Store in the freezer for a quick grab-and-go snack.

Per piece: 89 cal | 4.8g protein | 9g carbs | 3.3g fat | 1mg iron

💡 Want the iron boost back? Add a 40g drizzle of 85% dark chocolate over the batch — that alone adds roughly 0.37mg iron per piece, no other changes needed.

I think one of these delicious morsels would be the perfect post dinner snack with a herbal tea.

Follow along for the rest of my iron series — and if you want my full breakfast protein handout, comment “PROTEIN” and I’ll send it your way 📌 ⬇️

08/09/2026

Iron deficiency is SO common and something I see weekly in clinic.

Your iron stores can run low for a long time before it shows up as anaemia on a standard test — which means plenty of women are told “your bloods are fine” while genuinely running low.

Signs it might be you:
🥱 Fatigue that doesn’t add up
🧠 Brain fog
😮‍💨 Shortness of breath
💇‍♀️ Hair loss
🦵 restless legs

This is part one of a little iron series - recipes, what to look out for, causes, and how to improve your levels.

Have you been diagnosed with low iron? What’s helped you restore levels? ⬇️

03/09/2026

Coffee on an empty stomach — good idea or not? Depends on you. ☕

My general rule with clients: food first, coffee second, especially if you lean stressed or anxious. Coffee on an empty stomach can exacerbate anxiousness, and if your nervous system’s already running hot, that’s the last thing it needs.

Signs it might not be the move for you:

☕ You get the jitters or a racing heart not long after
😬 You feel more anxious, not more alert
🫃 You get an uneasy stomach or reflux
😴 It wears off hard and you crash mid-morning
💤 You know your sleep and stress are already dodgy

For me personally? The jitters are instant. That’s my body telling me straight up - this isn’t a good start to the day.

Doesn’t mean give up coffee. Just means having something in your stomach first, even something small, can make a real difference to how it sits with you.

Food first or coffee first? Be honest ⬇️

If you’ve been told everything’s normal and you still feel terrible, this is worth a few mins of your time.Insulin is on...
24/08/2026

If you’ve been told everything’s normal and you still feel terrible, this is worth a few mins of your time.

Insulin is one of the most useful markers I run, and one of the least likely to have been tested. It’s not standard, and it’s not covered by Medicare, which is most of why it gets skipped.

Insulin testing is included in The Full Picture tier of Strong in Midlife. 8 weeks, starting 30 August. Doors close on the 29th — link in bio.

Send this to someone who’s been told she’s fine.

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Canberra, ACT

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