Love-Based Diet

05/06/2026

One of my favourite strategies for feeding a table full of different needs (from those working toward specific health goals to fussy eaters, dietary requirements, and everything in between) is the mix & match dinner. It gives everyone the freedom to build a plate that works for them, without turning mealtime into a stressful moment.

It also makes weekday life easier. When I pack leftovers for work, I simply portion each element into separate containers: the ones that need reheating go together, and the fresh components stay crisp and cool. Simple, practical, and delicious.

Last night's spread was a Moroccan‑inspired slow‑cooked lamb and chickpea dish, paired with pita bread, roasted capsicum and zucchini, tzatziki, cucumber, garden lettuce, lime, and coriander. A colourful table, full of flavour and flexibility.

I’ll soon share a blog post with more ideas on how to tailor meals like this to suit your household’s needs.

Need support creating meals that fit your needs and budget? DM me or book a discovery call via link in bio to get started. And feel free to share the challenges you face when serving meals at home, I’d love to hear from you.

02/06/2026

Your health is one of the most valuable long‑term investments you can make.
With EOFY inspiring us to put resources toward what we truly need, I’m opening up extra support to help you feel your best, now and well into the future.

What’s available:
- Nutrition coaching appointments
- Coaching packages
- Nourishing menus & resources

Enjoy 30% OFF with code EOFY26*

Whether your goal is to improve gut health, lose weight, stretch your grocery budget further, or build healthier habits into a busy schedule, this is the perfect moment to begin.

Explore or book here: https://lovebaseddiet.au/

*Valid until 30/6/26

01/06/2026

We live in a society where food has become tangled in rules, rewards, guilt, and trends, but it wasn’t always this complicated. Getting back to a simpler, more natural way of eating can make nourishment feel calmer, clearer, and far more aligned with what our bodies actually need.

In my latest blog, I explore how reframing the way we think about food can help us reduce stress, let go of guilt, and reconnect with eating in a way that feels intuitive and supportive.

Read the full post here -->https://lovebaseddiet.au/blog

31/05/2026

Short answer: most people can meet their protein needs without using a protein powder. And as a nutritionist, I always take a food‑first approach, because whole foods offer so much more than isolated protein.

That said, depending on your goals, appetite, lifestyle, and overall diet, a protein powder can be a helpful tool in your nutrition toolbox.

Here are some situations where protein supplements can be useful:

- Low appetite: when eating enough protein through meals becomes difficult
- Grab‑and‑go convenience: a shake may be all you have time to prep
- Athletic performance: quick, easy protein to support training, recovery, and higher needs.

A few things to keep in mind:

- Protein powders don’t provide the fibre or micronutrients you get from whole foods, so the rest of your diet needs to fill those gaps.
- They can be expensive.
- Eating more protein than you need means your body has to work harder to excrete the excess, and some may be stored as fat, which can backfire if your goal is weight loss
- Always check the label and avoid unnecessary added sugars and artificial flavours

If you are unsure whether a supplement fits your goals, working with a nutritionist can help you assess your needs and build a balanced plan. Just DM or book a discovery call via the link in Bio to see what might work best for you.

29/05/2026

Have a look at my latest recipe: quick, simple, affordable and absolutely delicious.

And don’t forget to sign up so you never miss new recipes, service updates, or special offers: https://lovebaseddiet.au/welcome

A quick, affordable, nutritious meal that becomes a crowd-pleaser every time. I love it fresh, and I love it even more the next day, when the flavours have had time to mingle.

28/05/2026

24/05/2026

Your health is one of the best long-term investments you can make.

As the EOFY encourage us to invest in something we need, I am offering support to help you feel your best, now and long term.

- Nutrition coaching appointments
- Packages
- Nourishing menus & resources

Get 30% OFF with code EOFY26*

Whether you are looking to improve gut health, lose some weight, maximise your grocery budget, or ft healthier habits into your busy schedule, this is a great time to get started.

Book an appointment or explore the online shop here: https://lovebaseddiet.au/

*valid until 30/6/26

24/05/2026

Massive meal prep this week. I had produce in the garden that needed harvesting, and with a busy week ahead, I had to get organised.
I made a mung bean and roasted sweet potato salad for a couple of work lunches. I will add feta at the last minute for extra flavour, calcium and protein.

I also harvested and blanched broccoli rapa, one of my absolute favourites. Typical of southern Italy, they are best sautéed with garlic and chilli and tossed through orecchiette.
My last Purple Congo potatoes came out of the garden too. I will air‑fry them while cooking some sausages, and make a quick salad with lettuce and sorrel from the garden.

Broccolini are washed and cut, ready to pair with grilled salmon and steamed rice.

Soup season inspired some hearty prep: cooked barley plus chopped mushrooms, green beans and carrots for a risotto‑style soup that will only need 15 minutes to cook. A big butternut pumpkin is chopped and ready for the multicooker, which will turn it into a speedy soup. Meanwhile, a red lentil dahl simmered away: creamy, fragrant and perfect for a cold night.

I also stocked up on snack‑size veggies for lunchboxes and pre‑dinner munching: snow peas, and baby cucumbers, carrots and and capsicums, all washed and ready.
For sweet treats, I made potato and carrot cookies. Quick, easy, and an extra serve of veg with minimal added sugars.

All remaining veggies became a minestrone base with parsley and chives from the garden. I’ll bulk it up with cannellini beans for another warm, hearty dinner.

Still to prep: a basil pesto from the last basil of the season. It’s looking a little tired, but once blended with pine nuts, parmigiano, garlic and EVOO, it will be beautiful. Perfect as a dip or tossed through pasta. My son’s favourite.

Feeling inspired? If you’d like help creating balanced, budget‑friendly meals that fit your goals and your family routine, feel free to reach out or book a Spring Clean Your Diet session for fast, personalised advice:
https://lovebaseddiet.au/book-now/ola/services/spring-clean-your-diet

You can also grab my Weekly Meal Planning Template:
https://lovebaseddiet.au/shop/ols/products/weekly-meal-planning-template

22/05/2026

This is a very common question, and the shortest answer is… it depends.
In nutrition, things very rarely are inherently “good” or “bad”. What works best for you comes down to your health status, your needs, your preferences, and the bigger picture of your overall diet.

Let’s talk through it.

Dairy milk
If you tolerate dairy, it is a genuinely nutritious option, especially when it comes to calcium. The Australian RDI is 1,000 mg/day for most adults, and 1,300 mg/day for women over 50 (hello, menopause!) and men over 70. Dairy can make meeting those targets very achievable.
Of course, if you are lactose intolerant or you just don't prefer dairy, that is totally fine.

Plant‑based milks
If dairy is not your thing, there are plenty of plant-based alternatives available. Just be mindful of the natural differences between them.
- Rice and oat milks tend to be higher in carbohydrates. Their natural creaminess makes them close to dairy in terms of mouth feel.
- Soy milk is higher in protein, which can make a difference when it comes to satiety and overall meal balance.
- Many plant milks are lower in naturally occurring calcium, so choosing a calcium‑fortified variety is a smart move.
- Always check the ingredients list: you don't really need additives or extra sugar.
- Plant-based milks can also be helpful if you are aiming to reduce saturated fat intake.

So, again, it's not that one milk is better than another: it's more about what might be more suitable for you.

Also, an important point: if you are only using a small splash of milk each day (in your coffee, tea, or porridge) the difference is minimal. In that case, choose the one you genuinely enjoy.

If the milk aisle still feels like a maze, DM me for personalised guidance. 💚

18/05/2026

Healthy habits are easier to maintain when they are built around you.

At Love-Based Diet, I believe that creating healthy habits starts with an approach that feels realistic, sustainable, and personalised to your needs and lifestyle. Whether you are looking to
- improve your energy
- support your gut health
- lose weight
- support your body during Perimenopause, or
- simply make everyday food choices feel more nourishing and less stressful
the focus is always on finding what works best for you.

Working together means having guidance and support from your initial assessment through to celebrating both the small and big wins along the way. Your plan is thoughtfully tailored to your goals and individual needs, helping it feel achievable, supportive, and sustainable long-term.

If you’d like to learn more or book a complimentary discovery call, you can find the link in bio or visit https://lovebaseddiet.au/book-now