Daily Serve Nutrition (2026)

09/06/2026

I did a comparison between Vita Weats 9 Grain and Aldi Vita Grain all the way back in 2024, but thought it was worth a revisit as there’s been a similar crispbread launch since then from Woolies.

The Woolies and Aldi products are quite similar to one another, but a bit different to Vita Weats ingredient and nutrition-wise, with Vita Weats having a slight upper hand with more whole grains & seeds, and therefore more fibre per serve.

The Aldi and Woolies crispbreads have a bit of wheat flour in them which changes the texture slightly.

Vita Weats are also a clear winner taste wise and thinner and crispier - they have little holes in them that you can see through if you hold it up to the light 👀

That said, the also and Woolies options are both decent alternatives if you are looking to spend a little less, with all of them contributing towards the recommended 48g target of whole grains each day.

If you have tried these, which one is your fave??!

08/06/2026

As I was busy making a reel about protein smoothies last night 🙄 I didn’t have time to cook dinner, so I thought I would try this new ready meal from Woolies - part of the new range I shared in my recent ‘what’s new in store’ post.

TBH, I’m pretty impressed with this range of meals from a nutrition perspective, as a lot of them include a decent amount of veg (usually 2 serves, you could add more), lean protein, whole grains like brown rice and quinoa, and some even have legumes!

The ingredients are pretty solid and most of them have a lot less sodium compared to things like My Muscle Chef.

The taste didn’t exactly blow me away (let’s be honest, the bar is pretty low when it comes to microwave meals), but with a couple of additions, I was happy to eat this.

They retail for $12 a serve which while not exactly cheap, is still less than a takeaway, or buying something at a cafe.

I also have the Teryaki Chicken one in my fridge, so will share thoughts on that one soon.

Has anyone else tried this range? Let me know your thoughts!

08/06/2026

Throwing a cat amongst the pigeons here 😬

After all the True Protein fam comments on my post last week, so had to try it, and here are my thoughts.

Obviously taste is highly subjective, and are lucky we have lots of options to choose from.

This is not a sponsored post, and I am not necessarily recommending everyone drink these on the reg.

They can be a good option for some people and in some situations.

I look forward to the comments / arguments 😂

07/06/2026

Ok one last post on mince (for now), this time comparing prices of different types across the 3 major supermarkets. There’s a big difference in price between types of meat, and also how fatty or lean the meat is - with extra lean beef the most expensive type of mince, and regular pork, turkey & chicken mince the cheapest.

Aldi is also generally a dollar cheaper across most types of mince, with Coles & Woolies matching each other’s prices on most products, as per usual 🙄

Let me know if this type of comparison is useful!

07/06/2026

Following on from yesterday’s mince meat comparison, there as a request for info on meat-free mince, so here you go 💁‍♀️ (sorry if I have missed any!)

I’ve compared them on a per 100g basis, noting that a standard serve of TVP is 50g, so you can effectively halve the numbers to compare it to regular meat or other meat free options.

A lot of these do provide a similar amount of protein for a similar amount of cals to regular beef mince, with less saturated fat.

Nutritionally, TVP is superior, as it is the leanest option and highest in protein, lowest in sodium and also provides around 9g fibre per 50g serve. It also has very simple ingredients being made mostly of soy meal, and is one of the most affordable options too.

I’ve never eaten TVP before, and have no idea what it tastes like - so please tell us in the comments if you do eat this 🙏

You can also see from the ingredients, that some products are more highly processed than others, esp Impossible mince and V2 mince. These are also higher in sodium.

Again, I’m interested to hear what these taste like and why here they are a good substitution for mince??!
🤔

06/06/2026

Mince is such a versatile and cost effective staple - perfect for using in all manner of dishes, from pasta and stir-fries, to rissoles, meatballs and pies.

When you line all the different types up side by side, it becomes clear there are some big differences when it comes to nutrition, which may surprise you.

While leaner mince isn’t always going to be the best option for everyone, as it depends on your individual goals, what you’re cooking and your budget - if you DO have some body composition goals and/or are trying to reduce the amount of saturated fat in your diet, switching to a lean or extra-lean option is definitely worth considering, especially if mince is something you eat regularly.

For example, regular beef mince has nearly twice the calories and 4 x the saturated fat compared to extra-lean beef mince.

You’ll also sneak in a few extra of grams of protein in lean mince as there’s less fat per gram 😉

Rotating chicken or turkey mince into your repertoire, or blending brown lentils into beef mince, are other ways to cut down your red and fattier meat intake and make dishes lighter and more heart-healthy.

Save this for your next shopping trip!

04/06/2026

I like to update the more popular product category reviews when there’s been some interesting additions, which in this case there has 👀

I don’t think there’s another category where I’ve seen so much ingredient variation between products 😳

At one end of the scale we have the Obela Smashed Avocado with 98% avo (true, it’s not technically a dip) and a couple of guacamoles with nearly 90% avocado, ranging down to one avocado dip with only 10% avo 😲

While the best (and cheapest) option is to make your own guac at home, if you are buying one, go for a product with a higher % of avo, as the avocado is what’s providing all the nutrition in the way of heart healthy fats and fibre.

A higher % of avocado also means less filler ingredients. Some of the lower % avocado dips have cream cheese or oil as the first ingredient, making them very energy dense.

Tell me in the comments which one is your fave 💛

dips

03/06/2026

I recently had a chat to one of my oldest and dearest friends on her podcast about my journey to becoming a dietitian and starting this page - to today.

If you’d like to watch the full thing, and hear a bit more about why I do what I do, my approach, and what it’s taken to change careers mid-life life and build this page, I’ve popped the link in my bio.

Tam has worked as a coach and a trainer in the professional development space for many years, and she is passionate about helping people become the best version of themselves, in particular improving how they communicate with themselves and with others, and how to change parts of their mindset or beliefs that might be holding them back from reaching their full potential.

As someone who still experiences imposter syndrome on an almost daily basis, her advice and support in recent times has been invaluable 🙏🫶

31/05/2026

How is it June already?! Today marks the first day of winter ❄️ bringing the shortest days of the year, cool weather, and hopefully not too much rain 🤞

There’s also an abundance of delicious seasonal fruits (yessss has avos and golden kiwis are back 🙌) and veggies - some of which are featured here.

I encourage you to try and incorporate more seasonal fruits and vegetables into your diet instead of having the same ones all year round. The variety is not only great for your gut health, but it provides you with a wider range of vitamins, minerals and phytonutrients.

Hands down, foods grown and ripened during their natural season and consumed close to when they are harvested, are fresher, taste better and have higher levels of nutrients than foods transported long distances and ripened artificially.

Seasonal foods are more likely to be grown locally, so eating seasonally supports our local growers and is great for the local economy. Eating seasonally is also a more sustainable way of eating, as foods grown locally and according to their natural season require less resources to grow, transport and store them.

And of course, when foods are in season they tend to be in peak supply, which means they’re likely to be cheaper. Buying your fruit and veg from local farmers’ markets instead of the big supermarkets is a great way to keep in touch with what’s in season and look after not only your own health, but our planet’s too 🌎💙

31/05/2026

Today’s product comparison is high protein smoothies & shakes - chocolate flavour 🍫

There’s essentially 2 main categories here:

👉 ‘Protein Smoothies’ (e.g. Rokeby) are based on dairy milk which has been filtered to concentrate the protein. These tend to have fewer added ingredients and are naturally higher in calcium (some have almost 100% of your daily requirement!) + other vitamins and minerals found in milk. They’re also perishable and need to be kept in the fridge. A great option for active people (they make a great post-exercise recovery drink), or those who struggle to meet their energy and/or protein needs through food.

👉 Then you have the ‘shakes’ and ‘meal replacements’ which are made from water combined with protein powder and/or milk solids. These will often be more ‘macro friendly’ with lower cals per gram of protein. However they are more processed tend to have added ingredients to replicate the texture and nutrients in milk. They’re also shelf stable so they last longer and can be kept unrefrigerated - think of them as a handy way to have a protein shake on the go.

I’ve also included some info about the sugar in these drinks too, as someone always comments about how high in sugar they are!!

Let me know in the comments what you faves are.

Daily Serve Nutrition

09/06/2026

08/06/2026

08/06/2026

07/06/2026

07/06/2026

06/06/2026

04/06/2026

03/06/2026

31/05/2026

31/05/2026

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