Melanie Lansdown Nutrition

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

12/08/2026

Most of the women I see are already undereating. That’s often part of what’s driving the problem, not the solution to it.

So when someone is told to lose weight without any support for how, the usual response is to restrict harder.

Eat less, train more, skip breakfast. And the fatigue gets worse, the sleep gets worse, and the weight doesn’t move — because the body is now getting even less of what it needs.

Weight isn’t irrelevant. But it’s rarely the first thing to work on, and handing someone a number without a plan isn’t advice — it’s unhelpful!

If you’ve been told to lose weight and don’t know where to start, the starting point is almost never eating less.
Comment FUEL and I’ll send you what undereating actually looks like in midlife.

08/08/2026

“What cereal do you recommend?” 👀

Here’s my honest answer — I don’t. I make this instead. Genuinely easier than it looks, and far tastier than anything you’ll find in a cereal box.

Homemade Granola

🥣 60g (¼ cup) cold pressed olive oil
🥣 3 cups (247g) rolled oats
🥣 72g (½ cup) pumpkin seeds
🥣 80g (¼ cup) pure maple syrup
🥣 140g (1 cup) raw almonds, roughly chopped
🥣 1 tsp cinnamon
🥣 ½ tsp salt

Per 50g serve (½ cup): 223 cal | 7g protein | 14g fat | 15g carbs | 4g fibre

Method in caption 👇

Goes perfectly with my chia pudding protein bowl if you want to turn it into a full breakfast 🫐

Save this for your next kitchen session — full recipe going up on the website next week too. 📌

Cereal or granola — which camp are you in? ⬇️

06/08/2026

Fibre. Most women are getting around half of what they need.

The target is 30g a day and the average Australian woman lands somewhere near 15–20. Protein gets all the attention, and meanwhile the thing that supports your gut, your blood sugar and your cholesterol is quietly missing from most days.

It matters more in midlife, not less. Fibre slows glucose absorption, which is exactly what you want when insulin sensitivity is shifting. It binds cholesterol rather than letting it recirculate. And it feeds the bacteria doing a surprising amount of work behind the scenes.

One caveat: don’t go from 15g to 35g overnight. Your gut needs time to adjust or you’ll feel worse before you feel better.

I’ve written a series on fibre - what it is, how to increase it, why is matters. Link in bio or comment and I’ll send the link 🔗

05/08/2026

You’re doing your weight sessions. You’re showing up, putting the work in, doing everything “right.” But things still aren’t moving. 🤔

Here’s what’s easy to miss: a 45 minute workout is brilliant, but if you’re sitting down for the other 15+ hours of your day, you’re missing a genuinely important piece of the puzzle.

It’s called NEAT — non-exercise activity thermogenesis, or what most of us just call incidental exercise. And across a full day, it often burns more calories than your actual workout does.

So the question isn’t just “did I train today?” It’s:

🪑 Are you sedentary most of the day?
🚶‍♀️ What does your incidental movement actually look like?
⏱️ Are there gaps where you’re sitting for hours without a break?

The fix doesn’t need to be complicated:

- A few short 10 min walks through the day
- 5 min movement breaks away from your desk
- A stand up desk, even part time
- Parking further away, taking the stairs, pacing on calls

This doesn’t replace your training, it sits alongside it. And for a lot of women, it’s the piece that actually moves the needle.

I’m running a free 2 Week Move More Challenge — small, doable movement goals, no gym required. Comment “MOVE” and I’ll send you the details 💪🏽

nutritionistcanberra canberrahealth move

04/08/2026

Why are you so tired at 3pm in perimenopause — start here.

1200 calories is a number most of us absorbed in the 90s and never questioned.

Do I have clients whose target sits near that? Yes. One is 147cm tall. That’s her actual requirement, calculated properly.

But most women I see in midlife are already eating around 1200, training more, sleeping badly, and wondering why nothing is shifting.

Under-fuelling doesn’t look like a diet. It looks like exhaustion, poor recovery, and a body that won’t let go of anything.

Your number isn’t a number you heard in 1998. It’s yours.

03/08/2026

What did you think perimenopause would be like?

The most common thing I hear in a first consult isn’t about hot flushes. It’s “I thought I’d just sail through it.”

Some women do. Most spend a year wondering what’s wrong with them before anyone says the word perimenopause.

You don’t have to make this your whole personality. You just have to know what’s happening and what to do about it.

31/07/2026

If eggs give you the ick, you don’t need to force them down for a high protein breakfast. 🙅‍♀️

This yoghurt bowl gets you there instead and the best part, you can make it ahead. ⏰

32g protein · 13g fibre · 540mg calcium · 476 cal

Ingredients (1 serve):

200g Greek yoghurt, plain
120g kefir
30g granola (my own recipe — sharing soon!)
75g frozen blueberries
75g fresh strawberries
10g chia seeds
10g flaxseed (ground)

Method:
Combine the yoghurt and kefir — the kefir smooths it out and adds extra beneficial bacteria on top of what’s already in the yoghurt. Stir through the chia and flaxseed and let sit (can be made the night before). In the morning, top with granola and fresh berries. Add a splash of milk or almond milk if you want it a little looser. Done. 🥣

No eggs, no cooking, no excuses.

Save this for a no-fuss high protein breakfast 📌

Team eggs or team “please no more eggs”? ⬇️

Protein | Fibre | Gut health | Nutritionist Canberra

Mid 40’s we need to be thinking ahead to about bone density.For those in menopause, you may have been given a diagnosis ...
30/07/2026

Mid 40’s we need to be thinking ahead to about bone density.

For those in menopause, you may have been given a diagnosis of osteopenia or osteoporosis, chances are someone told you to "get 1200mg of calcium a day" and left you to work out what that actually means.

Nobody eats in milligrams.

The suggestions on those slides gets you over 1400mg a day. Once you know calcium is more than just dairy it feels much more attainable.

Now bone health is more than calcium alone, strong bones also rely on enough protein, vitamin D, vitamin K2 and resistance training.

Food is a powerful tool. Let's make the numbers feel doable.

Save this so you've always got it. 📌

Were you told a number but not what it looked like? Let me know if this made it a little easier ⬇️

Bone health | Osteoporosis | Osteopenia | Menopause | Nutritionist Canberra

27/07/2026

This pumpkin, silverbeet and goats cheese frittata is one of my go-to’s. Make it once and breakfast is sorted for days.

Ingredients (serves 4):

- 20g butter
- 1/2 butternut pumpkin (approx 400g), roasted
- 300g silverbeet
- 1 leek thinly sliced
- 100g Greek yoghurt
- 100g goats cheese
- 12 eggs

Method:
Sauté the leek in butter until soft. Add the silverbeet and wilt down, add roasted pumpkin. Whisk the eggs with the Greek yoghurt, season, and pour over. Dot the goats cheese on top. Bake at 180°C for 30-35 mins until set and golden.

30g+ protein per serve. ✅

💡 Want to lower the fat? Drop 4 eggs and add 250g egg whites instead. still delicious, and bumps the protein even higher.

This is part one of a little series — what 30g of protein actually looks like across breakfast, lunch and dinner. Save it so you’ve got it ready. 📌

Do you struggle to hit protein at breakfast? Most people do ⬇️

Protein | Perimenopause | Gut health | Nutritionist Canberra

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