Melissa Bosch RD

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Melissa Bosch RD Helping you lose weight and manage chronic conditions with nutrient-rich, balanced nutrition.

10/09/2026

It’s definitely been over 8 years since I last ran consistently, or at least since I was properly able to get back into running 🏃‍♀️

I’ve always tried to pick it up again, but I would go in with too much ego, overdo it, and then end up with pins and needles in my feet. This was due to dislocation injuries in both knees, which happened at separate times while playing sport.

I saw a specialist, went to the Sports Science Institute, and even saw a biokineticist. I’ve spent a lot of time working on knee and hamstring rehabilitation.

Besides the rehabilitation, I knew I needed to focus on strengthening my hamstrings. So, for a really long time, I stopped running altogether and focused on building strength in my legs.

Seven weeks ago, I got back into HIIT fitness and slowly started running again 👀

I knew the best thing I could do was take it easy. So, I started with one minute of running and one minute of walking.

Three weeks in, I’m now running 5 km in 30 minutes, I’ve entered my first-ever race, and I’m SO excited to finally continue my running journey 🌞💛

Point of my story is take it easy, start small and focus on recovery ❤️‍🩹

02/09/2026

Trending beef mince nourish bowls!

Let me help the ladies out here - portion guidance.

For dinner your carb portion should not really exceed 30g. Even 15g is sufficient BUT we need them!
So for this you can enjoy 1 small sweet potato roasted in the air fryer with a bit of salt and pepper.

For protein we really need this to meet at least 40g and beyond. This is roughly 120g cooked beef mince so because you have made a tasty beef mince mix with some onions and spices you can dish 130g ;)

And don’t forget the cottage cheese - to get 7g of protein from cottage cheese, you need roughly 1/4 cup. I just add 1 heaped tablespoon here.

Fats is often where things can go wrong, just the Avo alone will already push your fats and calories up significantly. Add 1/4 medium Avo or 1/2 small Avo and make it tasty by adding some lemon juice and chilli flakes.

That’s that everyone! Enjoy it 😍💚🥗

26/08/2026

Simple wholesome balanced bowl 🌶️🥫

Lean beef mince, egg fried rice and baby spinach

• 500g lean beef mince
• 15ml sesame oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 15ml Gochujang paste
• 15ml crunchy peanut butter
• 1 cup basmati rice (average female portion 80-120g cooked weight)
• 2 eggs
• 1 bag baby spinach leaves
• season with salt and pepper

Nutritional Breakdown:

~465–470 kcal
Protein: ~40 g
Carbohydrates: ~29 g
Fat: ~23 g

Balanced, high-protein meal providing ~470 kcal, with plenty of iron, B vitamins, zinc, choline, magnesium and antioxidants, making it as nutrient-dense as it is satisfying.

19/08/2026

Super simple. Super delicious. Wholewheat pizza wraps 🍕

Ingredients:
1x large wholewheat wrap (check dietary fibre per 100g and try find one with >6g/100g of fibre)
2 Tbsp tomato passata
1 tsp garlic
40g grated mozzarella cheese
60-90g cooked bacon
2 Tbsp sautéed onions
30g feta crumbled
1/4 medium Avo
Rocket to garnish

Heat oven 180 degree C. Smear passata on wrap, add garlic, cheese, bacon and onions. Bake in oven for 10-15minutes until you have a crispy base.

Add feta, avo, rocket, pepper and some balsamic reduction for a twist ;)

Let me know if you are going to give this a try AND what you think of this series!? 🤗

Kinda chic is just doing the work quietly. Bloodwork before advice. The masters before the opinion. Not selling a quick ...
18/08/2026

Kinda chic is just doing the work quietly.

Bloodwork before advice. The masters before the opinion. Not selling a quick fix.

Eleven of them. Swipe✨🤗

14/05/2026

In case anyone wondered, current status: alive.

Eating less is not the answer. Swipe to see what’s actually happening in your body - and what to do instead 💚If you have...
01/05/2026

Eating less is not the answer. Swipe to see what’s actually happening in your body - and what to do instead 💚

If you have been cutting calories, skipping meals, or living in a calorie deficit for months… and still not seeing results, this is for you. Your approach needs to change.

When you under-eat, your body goes into survival mode - slowing your metabolism, spiking hunger hormones, breaking down muscle, and storing fat.

When you eat what your body needs, only then will your body work with you. Ready to stop fighting your body and start seeing real results?

Book a consultation, Cape Town or online.
Link in bio.

Address

Sunningdale Virgin Active
Cape Town
7441

Opening Hours

Monday 18:00 - 20:00
Tuesday 06:00 - 08:00
18:00 - 20:00
Wednesday 06:00 - 08:00
18:00 - 20:00
Thursday 06:00 - 08:00
18:00 - 20:00
Friday 06:00 - 08:00
Saturday 10:00 - 16:00
Sunday 11:00 - 15:00

Telephone

+27728458722

Website

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