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If you have recently switched to gluten-free recipes , you are going to love this collection of quick and easy to meal prep recipe ideas. These gluten-free recipes are all made with wholefood ingredients and clean eating goodness, so you can enjoy them all risk free. Napkins ready? Let’s make gluten-free easy, delicious and fun. JUMP TO RECIPE IDEAS ↓ GLUTEN-FREE RECIPES » GLUTEN -FREE DIET » GLUTEN-FREE RECIPES: 10 Gluten-free Recipe Ideas That Are Easy To Meal Prep by Eat Nourish Glow There are so many reasons why people choose to go gluten-free beyond being celiac or gluten sensitive like myself . For a lot of my clients, going gluten-free is often due to emerging food allergies or an intolerance, while for others it is a shift to a more clean eating and less processed food kind of lifestyle. How To Eat Gluten-free Going gluten-free doesn't mean you have to abandon your favourite meals, recipes and family favourites; it simply involves making a few subtle and clever substitutes. By swapping out gluten-containing grains such as wheat, barley, and rye for naturally gluten-free options, you can maintain a well-balanced and nutritious diet that remains satisfying without ever compromising on flavour. If you're new to gluten-free living, here are some easy swaps to inspire and guide you as you begin: Bread & Wraps Love toasties on Sundays? Don't worry, you can easily swap regular bread for gluten-free versions made with rice, buckwheat, or almond flour, or you can experiment with alternatives like sweet potato toasties, loaded rice cakes or rice paper wraps. For lunches and dinner, lettuce cups, corn tortillas, or nori sheets are fun, wholesome alternatives that are healthy, clean eating and work well with most recipes. Wheat Pasta There are so many amazing gluten-free pastas lining store shelves these days, making a simple swap super easy. Look for pasta made with brown rice, chickpeas, lentils, quinoa or vegetables, and be sure to read the ingredients list. You can also make your own gluten-free pasta noodles very easily at home by using a spiraliser to make zucchini, butternut squash, or carrot noodles. These gluten-free options are great in salad, buddha bowls, or used in soups and as a substitute for spaghetti, angel hair or linguini pasta. Flour For Baking  Yes, you can absolutely ditch the wheat flour and find many gluten-free substitutes that work equally as well in your family's favourite recipes. Experiment making your recipes with finely ground almond flour, banana flour, coconut flour, buckwheat, chickpea flour, or quinoa. Try brown rice or quinoa flakes for recipes that call for a crumb coating such as schnitzels or crumb fish for the kids. You can even make your own gluten-free flour at home by grinding rolled oats into a gluten-free all-purpose blend, just be sure they are 100% gluten-free depending on the severity of your gluten sensitivity. Cereals & Oats For quick and easy gluten-free cereal breakfasts, choose certified gluten-free oats, puffed quinoa, brown rice or millet flakes. I love making a gluten-free granola for my breakfast and adding heaps of nuts, seeds and finely chopped fruit to lightly sweeten it. Biscuits, Crackers & Snacks Aside from the obvious sweet biscuits, cookies and crackers, you can still enjoy many biscuits and snacks. Simply swap out wheat-based crackers for homemade seed crackers , rice, corn or quinoa cakes, and gluten-free wraps, toasted and cut bite-sized. These all make great substitutes for enjoying your favourite dips, bikkies and cheese platters or for lunchbox snacks. And while we're mentioning lunchboxes, be sure to read the ingredient labels on your favourite snacks as wheat is often used to bind flavour, thicken products and stabilise all kinds of things from pre-packaged snack packs, potato chips, and corn chips to granola and protein bars. Sauces & Marinades Gluten can sneak into soy sauce, salad dressings and toppings, simmer sauces and even marinades, so be on the look out and opt for tamari or coconut aminos instead of soy sauce. Its a good idea if you are particularly sensitive to gluten, to get in the habit of always checking the ingredient labels for hidden gluten ingredients. Hint, gluten is often used as a thickener in many processed products, so if you are buying pudding, gravy, thick simmer sauces be sure they don't contain sneaky sources of wheat. As you can see, there are still a lot of healthy, clean eating ingredients that can be used instead of gluten products to maintain a well-balanced diet and support your food sensitivities. And now it's time to make some of my favourite gluten-free recipes that I promise you are super quick and easy to make! RELATED: You Might Like: Quick & Easy Gluten-Free No Fuss Snack Recipes → Simply Delicious Vegan Gluten-free Protein Pancakes → How To Make Any Recipe Gluten-Free By A Nutritionist → Join The Free Nutritionist-led Membership Group For Ongoing Support → 10 Easy Gluten-free Recipe Ideas Ready to make 10 healthy gluten-free recipes ? Then you'll first want to bookmark this page or email it to yourself for handy reference. I've rounded up some of my favourite, Nutritionist-approved gluten-free recipes for those wanting to healthy alternatives to store-bought gluten-free foods which are often heavily processed and high in sugar. Try these simple clean eating recipes that are quick and easy, and I bet will soon become some of your family's gluten-free favourites. Almond Flour Banana Bread Ingredients Mash 2–3 ripe bananas and mix with whole eggs, almond flour, vanilla or chocolate protein powder, baking soda, and a dash of cinnamon. Pour into a loaf tin and bake until golden and set. Perfect for high protein breakfast for those who love sweet bread, or a healthy, clean eating snack. Add a little smearing of raw nut butter to the top, dusting of cinnamon and drizzle of organic honey for a Sunday brunch treat. RELATED: Are you curious how to make any recipe fully gluten-free ? Then you might be interested in my How-To Guides where I'll show you exactly how it's done, click here . Chickpea Flour Pancakes Ingredients Whisk gluten-free  chickpea flour and plain protein powder with water, olive oil, and your favourite herbs or spices. Cook the batter as you would crepes or flatbread in a greased or non-stick pan. These savoury gluten-free pancakes make a delicious gourmet brekkie when topped with avocado, sun-dried tomatoes, feta and shredded greens or try them with homemade hummus. Try all my healthy gluten-free pancake recipes, click here . Gluten-Free Oatmeal Cookies Ingredients Yes, you can can enjoy sweet biscuits and be gluten-free . To make, combine gluten-free rolled oats with raw nut butter, organic maple syrup or stevia liquid, and dark, sugar-free chocolate chips. Scoop the mixture onto a lined baking tray and bake in the oven until lightly browned—easy to make, tasty, and naturally gluten-free  yet high in dietary fibre. Cauliflower Pizza Crust Ingredients Go low carb and gluten-free with this clean eating pizza recipe. Pulse cauliflower florets in a food processor into a coarse mixture. Then, add to a microwave safe pot with a sprinkling of your favourite herbs and spices; steam it and let cool. Once cooled, combine the mixture with a whole egg and a bit of grated cheese like cheddar or parmesan. Press the dough into a crust shape and bake in the oven until golden. Add your favourite healthy gluten-free  toppings and baking again until cooked through and cheese melted. Sweet Potato Brownies Ingredients Mash 1-2 cooked sweet potatoes with raw cacao powder, whole eggs, almond flour, and a healthy sweetener like stevia liquid or if you prefer, maple syrup. Combine well and pour the mixture into a square baking pan. Bake the brownie mix until it appears cake like around the edges, and slightly gooey int he middle. Let it set for for a few minutes before eating for a fudgy, nutrient-dense gluten-free   brownie treat. Quinoa Veggie Burgers Ingredients A super tasty way to add more plants to your menu is to make plant-based burgers. All you need it is to combine seasoned, cooked quinoa with mashed black beans, grated carrots, chopped spinach, garlic, onion powder and herbs in a bowl. Once combined, add gluten-free   breadcrumbs and using your hands, need the dough into burger-shaped patties. Bake or pan-fry until golden and firm, and serve with a side salad or on a gluten-free bun. RELATED: Would you like to learn how to make mouth-watering, plant-based recipes ? Then you might be interested in browsing all of my plant-based recipes for inspiration and easy vegetarian and vegan cooking, click here . Coconut Chia Pudding Ingredients Enjoy this one for breakfast or as a dessert, it's so easy to make. In fact, your fridge does all the cooking for you! Simply stir together chia seeds, coconut milk and a little vanilla with your preferred sweetener such as stevia, organic honey or maple syrup. Let this mixture sit in the fridge overnight to thicken and form a delightful pudding-like texture. Serve the chia pudding with fresh berries, chopped nuts and a drizzle of raw nut butter like almond or cashew. This recipe is equally as nice when made with a little raw cacao to make a chocolate version. Want more chia pudding recipe ideas like this, click here . Zucchini Fritters Ingredients Grate fresh zucchini, and gently squeeze out all the moisture; this is essential to avoid soggy fritters. Then add the strained zucchini to a large mixing bowl and combine with whole eggs, almond or chickpea flour, and your favourite herbs and spices. Work the mixture into a dough and form into small bite-sized pieces as a snack bite, or thin burger patties for a main meal. Pan-fry the dough mixture in a hot skillet until each side is nice and crisp and golden over top. Serve with a dollop of Greek yogurt tzatziki, a spicy Thai or creamy avocado sauce. Flourless Chocolate Cake Ingredients Your birthday never has to go without cake just because you want to eat more gluten-free ! Try this, first melt sugar-free dark chocolate with organic butter or coconut oil. Whisk well, and once cooled down, mix in whole eggs, stevia and vanilla extract. Then stir in the dry ingredients; a little almond flour, raw cacao powder, chocolate protein powder and baking powder. Pour the mixture into a lined cake pan and bake until slightly spongey in the middle. You can choose to ice the cake with regular icing, make your own or just enjoy this rich, dense, and naturally gluten-free  cake as is. Baked Apple Slices & Cinnamon Ingredients This snack is so easy and delicious when you are hankering a taste of sweet. I swear this slice apples recipe will become a fast favourite. All you need to do is slice an apple into thin pieces, or core it into 'donut' rings, and then toss the slices with cinnamon, a touch of stevia or maple syrup, and a drizzle of melted coconut oil or raw butter. Add the slices to a lined baking tray and bake in the oven until the apples are soft and slightly caramelized for a warm, comforting dessert. These slices are simply divine served with homemade vanilla ice cream or a simple drizzle of raw nut butter and raw chocolate sauce . Nutritionist Note These easy to meal prep, all gluten-free recipes make such healthy meals for those who are celiac like myself or who are wishing to reduce the gluten in their diet. Be sure to browse my other recipes, as most of them are naturally gluten-free and also sugar-free too! And if you have really enjoyed this recipe roundup, you'll find more exclusive recipe and meal planning ideas share inside my Facebook Community, come join us, it's totally free to join the Community, just click here . Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa  is a Nutritionist & Women's Health Practitioner  with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health and wellness. When she's not in clinic , Emma is found cooking in her test kitchen or designing in Canva as a wellness digital creator. She lives in Sydney, Australia with her partner and five kids. FOLLOW: Instagram  | Facebook  | Pinterest   Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you really enjoyed this post, I have a simple favour to ask? Please take moment to subscribe, or to write a recipe review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much! SPONSOR:

If you have ever wanted to go vegan or explore the health benefits of going more plantbased , this easy meat-free blog series is just the thing for you. This series was created by a qualified Nutritionist to help people eat clean and ease into a more plantbased diet and lifestyle. The Meat-free Mondays Challenge starts now and you're invited to join in! So, come on, grab some kale and let's get cooking! JUMP TO MEAL PLAN ↓ PLANTBASED RECIPES » FREE MEAL PLANS » Easy Meat-Free Monday Recipe Challenge (By A Nutritionist) | Eat Nourish Glow What Is Meat-free Monday? Meatless or "meat-free" Monday is a healthy, clean eating movement that involves skipping meat for one day a week, usually on Mondays. It's all about promoting better health and at the same time, supporting a diet that relies on less meat and more sustainable veggies. By going plantbased each Monday, you can join a growing movement of people wanting to eat cleaner , while supporting the health of our planet and animal friends. Even just one day of meatless clean eating can make a difference. Consuming a diet made of mostly plantbased foods has been shown to lower the risk of many chronic diseases, will improve your gut health and insulin balance, all the while helping to maintain a healthy weight and overall body. Going meatless is also a fabulous opportunity to explore new and healthy clean eating recipes made from wholesome fruits, veggies, grains, and legumes. In addition, you also get to experience the following: Benefits of Meatless Monday: nutrient boost:   plantbased meals are generally rich in essential nutrients, high in dietary fibre, and provide your body with vitamins, minerals, and antioxidants that contribute to a healthy body. weight management:  adding more plantbased meals into your diet can help support weight management. Plantbased foods are often lower in calories and saturated fats, and provide a great source of fibre to help keep you feeling fuller. environmental impact:   going meatless even for one day reduces your carbon footprint and supports sustainable food practices. Whether that is something you are passionate about or not, it's just another benefit of meat-free Mondays. What Can I Eat On Meat-free Mondays? Before we get any further, please don't feel that Meat-free Monday means you have to adhere to a strict vegan or clean eating plan. In reality, meat-free is a flexible initiative that simply encourages dining from mostly vegan and plantbased food sources. The rules are honestly few, and straightforward: Meat-Free Mondays Every Monday, you simply choose to exclude meat and animal products from your diet. This includes all types of meat, such as beef, pork, poultry, and seafood. You can also exclude eggs and dairy products. Here are some further general guidelines to help you: Plantbased Proteins Focus your plate on a palm-size serving of plantbased protein such as beans, lentils, chickpeas, tofu, tempeh, and edamame. Be sure to add in some nuts and seeds, like almonds, walnuts, chia seeds, and flaxseeds. These are excellent clean protein options and a source of healthy fats. Fruits & Vegetables Feast on a variety of fresh high-fibre fruits and water content vegetables. These clean eating foods provide your body with essential vitamins, minerals, dietary fibre, and antioxidants. Go for a colourful mix on your plate at each meal to ensure you get a broad spectrum of nutrients. Whole Grains Choose whole grains such as quinoa, brown rice, whole wheat, barley, and rolled or steel cut oats. Whole grains are a great source of complex carbohydrates and dietary fibre. Dairy & Plantbased Alternatives: If you choose to keep the dairy in, go for clean eating options like plain Greek yogurt, whole cow or goat milk, and cheese. Plantbased alternatives for dairy include almond milk, coconut or oat milk, soya milk, and vegan cheeses made from cashews, coconut or other vegan ingredients. WARNING: A word of caution, just because it is plantbased , does not automatically mean its better for you. Many plantbased and vegan products you might find already pre-packaged at the shops, can be filled with sugar, excessive sodium, additives, fillers and artificial flavours. Always read the ingredients lists to see what you are actually getting for your meatless swap. Healthy Fats: Be sure to include a small serving of healthy fats with your meals. Choose from clean eating sources such as avocados, olive oil, nuts, and seeds. These fats are essential for overall health and can add flavour and richness to meatless meals . Plantbased Meals: These days there are an incredible selection of plantbased and vegan meals on the market. These include pre-made salads, stir-fries kits, pre-made soups, grain bowls, and pasta dishes. Again, I caution you to read the ingredients list to see exactly what you are getting. In many cases, it is better to attempt to make your own meal from scratch, and use the commercial offerings as your inspiration. How To Start Meat-free Mondays How To Start Meat-free Mondays (By A Nutritionist) | Eat Nourish Glow Ready to kick things off? Meat-free Monday is super fun. It is easier than you might think to hop on the trend. To get started, you simply just need to choose a specific day of the week and go for it. Pick a day that works best for you, as you may need to take a little bit of extra time preparing new recipes and meals. Then follow this up by planning out your meals in advance, and make a grocery list with all the plantbased ingredients you'll need. Getting Prepared : You may want to search up plantbased  and meat-free recipe s on Pinterest , or explore the mouth-watering plantbased and meat-free recipes  right here on the recipe blog  for inspiration and to help get you started. I also invite you to jump in my free Facebook Community  where we practice Meatless Monday every week! Come join us, here ! What Foods Are Not Included? The Meat-free Monday Challenge is pretty straightforward. Other than animal products, try to deliberately exclude processed foods and added sugars. Instead, prioritises clean eating recipes, nutrient-dense food and highly nutritious ingredient choices. By omitting these less nutritious foods, going meatless can help your body naturally cleanse and bounce back from poor eating habits. The Meat-free Monday Challenge is completely free of the following: all meat sources including eggs, and dairy (optional) pre-packaged and overly processed food refined sugars processed and empty carbs colas and sugary drinks (optional) While this challenge suggests a balanced and nutritious menu, this does not cater to individual dietary requirements as these may vary. If you'd like a specific plan , one that is more customised for your unique health goals, click here . Let's Do Meat-free Monday For the next month and beyond, each Monday on the Meat-free Monday Challenge choose a plantbased recipe for breakfast, lunch or dinner. Try the suggested recipes and menu below to get started. Be sure to keep fully hydrated throughout the entire day as you will be consuming an increased intake of high fibre foods. You may find it helpful to track your food intake and see how it makes you feel to eat healthier, high fibre foods. Don't' forget to come jump in my free Facebook Community  where we practice Meatless Monday every week! Let's get the party started, here ! Example Meat-free Monday Menu Here's an example how you can do Meat-free Monday for the the next several weeks. Swap 1 or 2 main meals for plantbased every Monday. I've provided you with 7 weeks of tasty ideas to get you going. You can practise Meat-free Mondays all month or choose to keep it going indefinitely instead of dieting. There are no hard rules here, just a focus on eating more plantbased foods and a little less meat each week and you'll nail this! Morning Glow Hydrate organic green tea or 400ml water upon waking for 20 minutes before eating 1/2 lemon, cut into wheels or wedges (optional) Monday Week 1 BREAKFAST | Chia Protein Parfaits KEY INGREDIENTS : chia seeds, plant milk, vanilla extract, coconut yoghurt, vegan protein, smashed berries The quick and easy to meal prep breakfast parfaits are the perfect garb-and-go start to the day with high protein. Made with all vegan ingredients, layered in small glass jars or portable pots, you can easily batch cook several of these to enjoy all week long. To make, whisk the seeds in the milk and vanilla, then let set overnight. To serve, add a blog of vegan yoghurt or layer it with the chia mixture to create a parfait. Top with smashed berries and even a little homemade granola. LUNCH | Rice Paper Rolls KEY INGREDIENTS : rice paper, alfalfa sprouts, shredded carrot, beets, red onion, spinach, and tofu A tasty light lunch when served with homemade peanut dipping sauce, these rolls are made simply by rolling a little of the ingredients above in rice paper. Finely slice or shred the veggies and lightly sauté the tofu in your favourite seasonings. Lay a few pieces of each on a well-moistened rice paper sheet, and gentle roll up to secure the filling. These rolls make a great option for vegan meals as you can easily mix and match the plantbased ingredients for variety each week. DINNER | Zucchini Noodle & Tofu KEY INGREDIENTS : soy sauce, garlic, zucchini, tofu, mixed vegetables, green onions, and herbs Zucchinis are a versatile vegetable in the plantbased kitchen and lend themselves to many healthy and high fibre recipes. By using a vegetable spiraliser, you can make easy gluten-free and healthier, low carb noodles in a matter of minutes. Zucchini noodles pair perfectly with stir fry veggies whether you choose to add beans or soy tofu for protein. Simply lightly sauté the veggies in soy sauce or your favourite seasonings and toss with the zucchini at the last minute to serve. Monday Week 2 BREAKFAST | Mango Banana Smoothie KEY INGREDIENTS : mango, frozen banana, pineapple, vanilla protein powder, ginger, and cinnamon One of the best plantbased meals to prep for quick breakfasts is smoothies. There are so many ingredient combinations, that you could never get bored. To make, toss the fruit, vegan protein powder and spices in a high-powered blender. Process until creamy and smooth. If you enjoy a more thicker smoothie, add a handful of ice and use all frozen fruit. LUNCH | Buddha Leftovers Bowl KEY INGREDIENTS : cooked grain or pasta, leftover roast or fresh vegetables, nuts and seeds These bowls are perfect for Mondays and a great way to use up whatever leftover veggies you have hanging about the fridge. To create one, simply add a small cup of leftover rice, quinoa, or pasta to the bottom of a single serving bowl. Top with the roast veggies, chopped carrot, celery, cucumber or capsicums, and arrange each in its own section. Sprinkle fresh herbs, crushed nuts and your favourite seeds like pumpkin or sunflower seeds over the top. Enjoy as is or drizzle with a creamy avocado or tahini dressing. DINNER | Vegan Stuffed Tacos KEY INGREDIENTS : taco shells, seasoning tofu or jackfruit, pumpkin, radish, avocado, and coriander Tacos are a ridiculously simple recipe to turn into a plantbased meal; just swap meat for any vegan protein or vegetable. Stir fry tofu or jackfruit, beans or veggies in the taco seasoning and stuff into traditional tacos or totally wraps for a fully vegan infused lunch or Mexican dinner. Monday Week 3 BREAKFAST | Cinnamon Overnight Oats KEY INGREDIENTS : rolled oats, plant milk, vanilla extract, vanilla protein powder, stevia, and cinnamon So easy to make, overnights are fantastic high protein, vegan breakfast and only take less than 5 minutes to prepare the night before. Pour a few tablespoons of oats into a few small glass jars; cover with milk and stir in the remaining ingredients. Place in the fridge overnight and enjoy a glass in the morning with your favourite fresh fruit, nut butter, or a homemade compote. LUNCH | Green Glow Smoothie KEY INGREDIENTS : avocado, plant milk, mango, spinach, spirulina, vegan protein, chia seeds Nourish with a tasty green smoothie made with healthy fats from avocado adn plenty of dietary fibre from greens and chia seeds. Just blend all the ingredients together until creamy and smooth. You can literally make this lunch in less than 5 minutes; its also make a fabulous quick and easy breakfast. DINNER | Summer Rice Paper Rolls KEY INGREDIENTS : rice paper, avocado, shredded cabbage, carrot, capsicums, spinach, tofu and mint. Rice paper is dead simple to work with and offers a great way to stuff a heaping serving of fresh veggies into one tasty meal. I absolutely love making this with my famous Asian Peanut Dipping Sauce for a light dinner when the weather turns hot and steamy. So versatile, rice paper rolls can be filled with just about anything making them great for those families with mixed dietary needs and preferences. Monday Week 4 BREAKFAST | Oat Flour Protein Pancakes KEY INGREDIENTS : oat flour, plant milk, banana, protein powder, baking powder, vanilla extract, cinnamon This recipe just needs a blender and a hot skillet. Blend all the ingredient together until fully combined, then pour a little mixture into the hot skillet. Cook as you would regular pancakes, frying until golden on each side. Serve the pancakes with your favourite fresh fruit, a homemade jam and drizzle of nut butter, squeeze of lemon with stevia, or try it with berries and a sugar-free chocolate sauce. LUNCH | One-Pan Roast Vegetables KEY INGREDIENTS : cauliflower, broccoli, capsicums, sweet potato, zucchini, onion, fresh herbs, oil Make this one dish and enjoy it over a few days, not just on Meat-free Monday. Chop and season a variety of veggies on a lined baking sheet. Then bake until tender and enjoy a small serving over cooked quinoa, pasta or brown rice. The leftover will keep a few days and go great in some of the salad and meal ideas suggested menu. DINNER | Vegan Glow Bowls KEY INGREDIENTS : quinoa, sweet potato, kale, butter beans, cucumber, pine nuts, tahini dressing Glow bowls are an excellent introductory meal for those wishing to ease into plantbased, and consist of a variety of vegetarian ingredients. Typically the bowl is based on a small serving of a grain like brown rice, seasoned quinoa, or zucchini or glass noddles. You then add sections of other plantbased ingredients to build your bowl. Glow bowls provide a heaping serving of dietary fibre and nutrients in one mouth-watering dish, and are a fabulous way to use up those leftover veggies. Drizzle with a homemade avocado dressing or satay sauce for a super tasty and filling plantbased dinner. Monday Week 5 BREAKFAST | Gourmet Avocado & Bean Toastie KEY INGREDIENTS : sourdough bread, avocado, cherry tomato, butter beans, watercress, balsamic glaze These toasties are so quick to make and a great way to fuel your body with fats, fibre and protein in the mornings. Toast the sourdough and top with a thick layer or smashed avocado, diced cherry tomatoes, beans, the greens and a drizzle of balsamic glaze to serve. Lunch | Tropical Island Smoothie KEY INGREDIENTS : almond milk, pineapple, mango, kiwi, banana, protein powder, ginger, psyllium husk, cinnamon Blend together tropical fruits with a frozen banana and vegan protein powder for a high protein, sweet lunch to power your energy all afternoon. You can used fresh or frozen for this recipe, frozen will create a thicker consistency. So if you like soft-serve ice cream, add a little ice and make the most creamiest smoothie ever. DINNER | Gluten-free Cauliflower Pizza KEY INGREDIENTS : cauliflower, pizza sauce, arugula, roast capsicums, olives, vegan feta, balsamic glaze This plantbased dinner idea is another fabulous way to eat more veggies plus go gluten-free at the same time. In a food processing add cauliflower florets and process until they form a fine, rice-like texture. You then steam or microwave the cauliflower to soften it, and once it's cooled, squeeze out as much moisture as possible using a clean dish towel or cheesecloth. The key to a crispy crust is removing as much water as you can! Then, mix the dry cauliflower with a combination of a vegan egg substitute (like flax eggs or chia eggs), almond flour or chickpea flour for structure, and your favourite seasonings like garlic powder or oregano for flavour. Don't skimp on this part, cauliflower is very bland, so you definitely want to spice it up. Next, press the dough onto a baking sheet in a thin, even layer, and bake until it’s golden. After that it’s time to add all your favourite plantbased toppings and return it to the oven to finish. This dinner idea is fun for the whole family, and provides a deliciously healthy plant-based, gluten-free pizza dinner! Monday Week 6 BREAKFAST | Sweet & Savoury Breakfast Bowl KEY INGREDIENTS : roasted sweet potato, blackberries, spinach, avocado, cranberries, pecans You might not be accustom to having salad for breakfast but now is a great time to start. Try this high-fibre salad made by tossing together roast vegetables with berries, greens, chopped avocado and the crunch of sweet pecans. LUNCH | Gourmet Hummus & Sun-Dried Tomato Toastie KEY INGREDIENTS : sourdough bread, hummus, sun-dried tomato, pea sprouts, chili glaze Take five minutes for lunch with this toastie pack with plantbased flavour. Toast a piece of sourdough bread and spread with hummus, then top with sun-dried tomatoes, sprouts and a little chili glaze for a deliciously tasty lunch or breakfast idea. DINNER | Green Goddess Salad Bowl KEY INGREDIENTS : broccoli, cabbage, green beans, kale, snap peas, spinach, and avocado dressing A super healthy way to enjoy a plantbased dinner is to make a green salad with mainly green salad ingredients. Finely chop broccoli, add green beans and shredded cabbage, kale, spinach and other greens and herbs. Then toss together with your favourite avocado or pea salad dressing. So quick and easy, and simply delicious! Monday Week 7 BREAKFAST | Green Raw Cacao Breakfast Pancakes KEY INGREDIENTS : almond flour, plant milk, banana, protein powder, raw cacao, spinach, baking powder, vanilla extract, cinnamon Just as above, this easy recipe just needs a blender, healthy ingredients, and a hot skillet. Blend it all together until fully combined, then pour a little mixture into the hot skillet. Cook as you would regular pancakes, frying until golden on each side. Serve these chocolatey pancakes with hidden greens with a blob of coconut yoghurt and smashed berries or compote. LUNCH | Raw Cacao Coffee Smoothie KEY INGREDIENTS : brewed coffee, almond milk, banana, raw cacao, vanilla protein powder, chia seeds Blend this energising smoothie made with brewed, cooled coffee (or decaf) and combined with milk, banana, raw cacao and vegan protein for a chocolate mocha-like smoothie that is great for lunch or breakfast. DINNER | Baked Sweet Potato & Spiced Chickpeas KEY INGREDIENTS : sweet potatoes, chickpeas, Cajun spices, arugula, coriander, and creamy dressing These are the perfect plantbased dinner ideas for cooler nights when you just want comfort food but still something healthy for you. Simple baked a few sweet potatoes until tender, then top with Cajun spiced chickpeas, shredded greens and coriander leaves. Drizzle with a homemade creamy avocado salad dressing for a super tasty all-plantbased meal. The Meat-free Mondays Challenge Feeling inspired? I hope I have encouraged you to get creative and craft your own meat-free challenge just like this one by incorporating more plantbased recipes into your weekly menu. Or hop back on the blog where you'll find heaps more mouth-watering meat-free vegan recipes , and the inspiration to not only eat more plants, but also improve your eating habits and nutritional intake in simple ways. You can use any of my wholefood-based recipes as a starting point, and experiment with different meatless swaps. During this food play, you might just discover recipes that become a staple in your weekly menu. Tips for Success While On The Challenge Stay Hydrated: drink plenty of water throughout the day to aid the digestion process. An average, adult woman needs 2-3 litres of water per day to function her best. Try my nutritionist-approved infused water recipes to help you hydrate. Wholefood Focused: choose whole, unprocessed ingredients to maximise the nutritional benefits of going more plantbased . The least processed foods are usually the healthiest for you and contain more nutrients and dietary fibre. Make the focus of all your main meal on lean vegan protein and high-fibre foods. These two macronutrients are essential for a well-balanced plate, and help to keep your appetite in check while nourishing your body with the purest nutrition. Consistency is Key: for the best results, stick to the challenge for the recommended duration. Make a commitment to your body that you will see the Meat-free Monday through to the end. This isn't about restriction, but rather refocusing your attention and meal planning on choosing the most wholefood, nutrient-dense food choices available to you. Listen to Your Body: if you feel hungry, snack on raw nuts, seeds, or fresh veggie sticks. As with any shift in your diet, it can leave you feeling a void. That sleepy-so-stuffed feeling isn't actually normal, so if you often eat from stress or tend to overdo it, accept that you may feel different. I promise you it won't last IF you stick with this and push through. Your body will realign naturally to a healthier eating plan. If it gets hard, just remember that on the other side awaits more empowered eating habits and a healthier, happier body. After The Challenge So now what? The Meat-free Monday Challenge is just a starting point to help ease you into making healthier food choices using plantbased ingredients. Now that you have completed a day of densely nutritious eating, I encourage you to stop and reflect. Keeping a journal or food diary is a really good reflection tool to help you do this. Ask yourself these questions: What noticeable changes have you experienced today? Does your body any feel different, and if so, how exactly? What are you craving less of, versus what you might be you’re craving more of ? Did you notice any difference in your bodily functions such as bowel or sleep? Has your physical energy shifted? Are you feeling more energised or less? Journal your experience or come share with us in the Facebook Community . Share your journey on social media using #MeatfreeMondayChallenge and inspire others to join the movement towards a healthier, happier lifestyle. Every little change that you choose to make, builds a happier, healthier body day by day. Keep the momentum going and come explore my other Nutritionist-led meal plans , challenges or join a program for self-paced, group or practitioner-led guidance . One Last Thing, Before You Go... If you really enjoy these recipes... stick around with a cup of peppermint tea and browse this blog for more clean eating recipes, nutrition and healthy eating guides, and be sure to grab my free Wholefood Recipe Collection , click here . You'll receive my Nutritionist-approved clean eating recipes to sample this week. Learn how to ease into healthy, wholefood eating that won't take you hours in the kitchen to eat clean and healthy.   Come grab a copy, click here . Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa  is a Nutritionist & Women's Health Practitioner  with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health and anti-diet culture. When she's not in clinic , Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram  | Facebook  | Pinterest   Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you enjoyed this post, I have a favour to ask? Please take moment to subscribe, or to write a recipe review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much!

Ready to ditch sugar and try a no sugar diet to kickstart a healthier, happier you? Then let’s get this sugar-free party for beginners started with an essential food list and an easy to follow 14-day no-sugar diet ! This challenge is all about reducing sugar and refuelling your body with densely nourishing foods that provide all-day energy and satisfy. Get your notebooks and grocery shopping lists ready... JUMP TO FOOD LIST ↓ SUGAR-FREE DIET» SUGAR-FREE RECIPES » SUGAR-FREE DIET | 14 Day No Sugar Diet For Beginners & Food List | by Eat Nourish Glow Welcome sugar-free beginners ! I am so excited to share with you how to get started on a healthy, no sugar diet and set you up for success with a handy food list. Going sugar-free and improving your health on a no sugar diet , does not mean you have to sacrifice flavour, or spend hours reading nutrition labels at the grocery shops. You don’t even need to overhaul your entire kitchen pantry either (but if you want to, click here ). Going sugar-free for a few days or the full two weeks just requires a few small changes to food choices and the ingredients you use each. Ready? Grab a herbal tea (instead of that cola) and let's go through it all together... What Is The No Sugar Diet Plan? First let's be clear on what a no sugar diet actually is, especially for those new to this style or approach to healthy, clean eating. Sugar-free is not all about limiting sugary cakes, colas and lollies. the focus is simply on easing into a no sugar diet by swapping out sugary foods for more healthier, low or sugar-free options . The no sugar diet teaches you how to feed your body with more nutritious, wholesome foods that will fuel all-day energy without sugar crashes, and help you to reduce the sugar you consume. How Do I Start A No Sugar Diet? When starting out on a 14-day no sugar diet , the best way for beginners to taste successful right out of the gate, is to stock up on essential food items that will support your sugar-free goals. Focus on a variety of nutrient-dense foods such as high-fibre fruits and vegetables, natural whole grains, lean animal and plant proteins, and healthy fats to build your plate. These foods will not only keep you feeling fully satiated, but they also provide you with the necessary nutrients, macros and dietary fibre to keep your body and gut microbes nourished and happy. The real key to success to a successful sugar-free diet is preparation. Plan your meals ahead of time, arm yourself with a grocery list of sugar-free , wholefood ingredients, and experiment with new sugar-free recipes to keep motivated, and your meals interesting. I highly recommend searching for sugar-free substitutes for your favourite snacks, main meals, and desserts to make the journey and reduction in high sugar foods easier on you. Be sure to increase your water consumption to 3 litres per day, get plenty of rest, and dial into to your body's true hunger signals to fully experience a swift and long, lasting transformation. How Much Weight Can I Lose On A No Sugar Diet? If your motivation for trying the 14 day no sugar diet includes weight loss, I have good news for you. Many people notice a reduction in belly fat when they eat more plants and maintain a low sugar diet for a minimum of 2-3 weeks. The amount of weight you can lose by cutting sugar will vary based on several factors, including your overall diet quality, your daily physical activity, and the health and speed of your metabolism. However, in general most women report losing anywhere from 1 to 5 kilos during a 14-day time period, especially if they also their reduce calorie intake and increase their physical activity. So, are you ready to learn what foods to focus on to begin your journey on a sugar-free diet ? Let's reset your tastebuds, boost your energy levels with wholefoods, and complete a beginner's 14-day no sugar diet together! RELATED: You Might Like: How To Create A Sugar-free Pantry (By A Nutritionist) → 10 Sugar-Free Snacks To Eat Right Now (Instead of Sugar)  → Join The Free Nutritionist-led Membership Group For Ongoing Support → Getting Started: 14-Day No Sugar Diet Before I share the Nutritionist recommended foods to enjoy, I'd like to share a quick word on which sugary foods to avoid for the next two weeks. They include anything highly processed and containing added or artificial sugars. Avoid any of these food items where ever possible: added sugars: and processed foods like pre-packaged sugary snacks, frozen pasta dinners, meat pies, and simmer sauces; these often contain many hidden grams of sugar. pre-made desserts: such as pudding, flavoured yoghurt, frozen fruit cakes and pies, ice cream and cheesecakes, and of course sweet biscuits and muffins. sugary drinks and beverages: such as cola, fizzy drinks, store-bought fruit juices and smoothie mixes, sweetened teas, and energy drinks; these are often laden with lots of sugar. refined carbohydrates: such as white bread, bakery and pre-packaged pastries, white rice, and pasta, all of which can spike your blood sugar levels unnecessarily. sweeteners: such as high fructose corn syrup, cane sugar, dextrose and maltose to name just a few, should be avoided on a sugar-free diet. While I am not a big fan of telling people what not to eat, these foods and ingredients provide very little nutritional value, and are typically very high in processed ingredients and excessive sugar. These can lead to unnecessary spikes in blood sugar levels, yoyo energy levels and increase the occurrence of visceral belly fat. All good reasons to reduce or avoid the above list of processed foods altogether. The No Sugar Diet Food List Now here's what why you're here, and what foods I recommend focusing on over the next 14 days while on the no sugar diet . Stock up on the following, and browse the Recipe Blog for heaps of healthy, free recipes that include many or all of these recommendations. Fresh & Frozen Fruit Eat from a wide variety of both fresh or frozen fruits. Choose naturally, high-fibre options such as apples (with skin), berries (all types), citrus (all types) kiwi (with skin), mangoes, pears (with skin), pineapple, and watermelon. These fruits are all naturally sweet and packed with dietary fibre, making them perfect for crushing those sugar cravings ; pair them with a few almonds or nuts to dull cravings . Lean Protein Whether you go for chicken, turkey, fish, or prefer plant-based proteins such as lentils and chickpeas, protein is essential for keeping you full, and satisfied. You can also include whey or plant protein powder, as well as organic dairy products such as cheddar, cottage cheese, and yoghurt. Make sure you have a medium, palm-sized serving (30-50g) of protein at every meal--it'll help ward off those sugar cravings ! Healthy Fats An vital part of feeling satiated, is healthy fats. Enjoy a little avocado, handful of nuts and seeds, or drizzle of avocado, flax, or olive oils with your meals and snacks. These fatty foods are rich in many essential nutrients and will help you feel full with less sugar cravings . Fresh & Frozen Veggies Load your plate with high-fibre greens like collards, lettuce, kale, spinach or watercress, as well as colourful, high-fibre vegetables such as capsicums, celery, cucumber, eggplant, pumpkin and squash, sweet potato, and zucchini. These are all typically low in calories but generous in nutrients and dietary fibre. For recipe ideas to cook with them, click here to the recipe blog. Whole Grains Quinoa, barley, brown rice, and rolled oats are all examples of high-fibre, complex carbs, and these provide your body with slow-release energy that will help to keep blood sugar levels stable. While on the 14 day no sugar diet , replace all processed bready or grain-based foods with a variation of these wholefoods. Water & Herbal Teas Don't overlook your water intake when going sugar-free . Whether it comes from filtered tap water or herbal teas, keeping hydrated is vital when you are eating more high-fibre, wholefoods. Water also helps to dull those food cravings, and can help with better weight loss if you are consistent with up to 3 litres per day. Experiment with all types of unsweetened herbal teas to find some you really enjoy. Herbal teas also provide health benefits in addition to hydration, and can help with energy, gut health and digestion, stress and even weight loss. All of the no sugar diet food recommendations above provide you with the nutrition you need to ease into a more sugar-free diet and help reduce those sugar cravings , crashes and hangovers along the way. Eat from a variety at each of these healthier macros at mealtime, and experiment with different flavours from fresh or dried herbs and spices, rather than sugary sauces etc. 14-Day No Sugar Diet Sample Menu Let's start with a roundup of breakfast, lunch and dinner recipes you can rotate to keep things simple and help you ease into a more naturally sugar-free diet. Try these meal suggestions, mixing up the menu and don't be shy to create a few of your own sugar-free recipes ideas for your sugar-free journey . Protein-Packed Breakfast Plate Breakfast Recipe Start your day with a nourishing, sugar-free high-protein plate. Choose from scrambled eggs, sautéed mushrooms, grilled tomatoes, and avocado slices. Add smoked salmon, turkey slices, or a side of leftover roast chicken for extra staying power. Sprinkle with fresh herbs and a drizzle of olive oil. Serve with a small bowl of berries or half a grapefruit. Pair with warm lemon water or green tea to wake up your digestion. Healthy Green Smoothie Breakfast Recipe Nothing is faster than a nutrient-dense smoothie   breakfast  in the morning, or for lunch as a quick meal. Try blending a few handfuls of fresh greens, frozen berries or fruit and a scoop of protein powder in water or milk for quick and easy, healthy shake or smoothie. With addition of lean protein or even healthy fats from avocado, nuts, seeds, nut butter, you can create a densely nutritious, sugar-free meal  from smoothies. Remember to hydrate; a green tea is a great metabolism and energy boost at this time of the day. Protein Yoghurt Parfait Breakfast or Lunch Recipe Yoghurt parfaits are a quick and easy breakfast recipe  to meal prep  that you can easily make sugar-free . All you need to do is stir a scoop of plain Greek or coconut yoghurt. Add a little nut butter or flavourful spices like raw cacao, cinnamon or vanilla. You can also fancy them up with sugar-free granola, and of course, al little chopped fruit and berries for natural sweetness. This will provide you with a delicious, clean breakfast  for at home or on the go. Also try this recipe idea with cottage cheese, chia seed pudding, or avocado mousse. Coconut Chia Pudding Breakfast or Lunch Mix chia seeds with unsweetened coconut milk, vanilla extract, and a sprinkle of cinnamon. Let it set in the fridge overnight. In the morning, top with a few slices of kiwi, strawberries, or a spoonful of almond butter. This is a great grab-and-go option for busy mornings. Add a dash of flaxseed for bonus omega-3s. Healthy Fruit Smoothie Lunchtime Recipe Nothing is faster than a nutrient-dense smoothie breakfast in the morning, or for lunch as a quick meal. Try blending a few handfuls of fresh or frozen berries, banana, mango, pineapple, or kiwi and a scoop of protein powder in water or plantbased milk for quick and easy, healthy shake or smoothie. With addition of lean protein or even healthy fats from avocado, nuts, seeds, nut butter, you can create a densely nutritious, sugar-free meal from smoothies. Remember to hydrate; a green tea is a great metabolism and energy boost at this time of the day. Buddha Bowl Salad Lunch or Dinner Recipe Make quick protein salad bowls to meal prep a few sugar-free meals that are easy to through together. You can make fast work of this by using up leftover meat from BBQs, Sunday roast chicken, lamb or beef, and hard-boiled eggs. Also try fresh seafood or vegan protein sources such as beans, lentils, tofu, or textured soy. To make it, toss together a handful of fresh greens, and grated vegetables like beets or carrots, and spiralised zucchini for a bit of colour. Add beans, leftover cooked meat, or hard-boiled eggs on top. Try a sprinkling of nuts like almond flakes and pine nuts, or flax, sunflower, pumpkin seeds over the top and toss in a sugar-free, homemade vinaigrette or dressing to finish. Chamomile tea after dinner supports digestion and calms the nervous system. Warming Lentil & Veggie Stew Lunch or Dinner Recipe This simply delicious stew is easy to make and batch-cook for leftovers. Sauté yellow onion, minced garlic, and chopped vegetables like zucchini, carrot, celery, and bean sprouts in olive oil. Add twice-rinsed lentils, vegetable stock, and herbs fragrant herbs like thyme, oregano and basil. Simmer until everything is tender and the lentils are soft. Serve topped with parsley and a drizzle of olive oil. Pair with a slice of rye or wholegrain toast, or enjoy on its own. This plantbased recipe is especially comforting during cooler evenings or when you feel like something grounding. Protein Veggie Wraps Lunch or Dinner Recipe If you want a quick and easy meal, veggie burritos stuffed with leftovers or meal prepped ingredients , is a great way to fuel the start, or end your day. Start with lettuce leaves, rice paper rolls or healthy grain wraps and stuff them with shredded beets, carrots, cabbage, lettuce, spinach, kale, and zucchini noodles. Add in a healthy fat or protein source, such as smashed avocado, cream or cottage cheese, devilled or scrambled eggs, or a spicy hummus. These are easy to make and super filling while providing you with a well-balanced meal that can help you avoid food cravings later in the day or evenings. Remember to hydrate; a peppermint, liquorice or chamomile tea is excellent for digestion 15-30 minutes after eating. One-Pan Veggie Curry Dinner Recipe Sauté onion, garlic, cumin, and ginger in coconut oil. Chop a few vegetables such a potatoes, red capsicums, carrots, baby corn, and a sugar-free curry paste. Once fragrant, add chickpeas or tofu for protein, then stir in coconut milk. Simmer until the veggies are soft and flavourful. Serve with seasoned quinoa or brown rice. This recipe is perfect for batch cooking and freezing for later in the week. Enjoy with a fennel tea afterwards. High Protein Salad Bowl Dinner Recipe Make a quick protein salad bowls to meal prep a few sugar-free meals . You can make fast work of this by using up leftover meat from BBQs, Sunday roast chicken, lamb or beef, and hard-boiled eggs. Also try fresh seafood or vegan protein sources such as beans, lentils, tofu and textured soy. To make, toss together a handful of fresh greens, and grated vegetables like beets or carrot, and spiralised zucchini for a bit of colour. Add beans, meat, hard-boil or scramble egg to add on top. Try a sprinkling of nuts like almond flakes and pine nuts, or flax, sunflower, pumpkin seeds over the top and toss in a sugar-free , homemade vinaigrette or dressing to finish. Remember to hydrate; a chamomile tea is highly beneficial going into the evening for calming your energy while aiding digestion. Creamy Green Veggie Curry Dinner Recipe Sauté minced onion, garlic, chili, and ginger in coconut oil. Add chopped, green vegetables like Bok Choy, broccoli florets, kale and spinach, and a sugar-free green curry paste. Stir in coconut milk and simmer until veggies are soft and fragrant. Serve on a small bed of coconut seasoned cauliflower rice, or brown rice. Add chickpeas or tofu for protein. Perfect for batch cooking and freezing for later in the week. Zucchini & Prawn Medley Dinner Recipe Sauté minced onion, garlic, soy sauce in olive oil. Add prawns and cook until pink and tender. At the last minutes, toss in spiralised zucchini, chickpeas, and red capsicums, then sauté until flavourful. Serve in a bowl with a sprinkling of pine nuts or pumpkin seeds. This recipe make a delicious light meal, and also pairs well with a variety of plant or animal proteins. Nutritionist's Note The sugar-free recipes ideas above can go a long way in helping you kickstart a no sugar diet and sugar-free journey . Focus on meals made of wholefoods from natural sources that are minimally processed and very low, if not totally sugar-free for the best results. Drink plenty of water and keep active throughout this time. Within as little as few days, you can start to feel and experience the difference reducing and eliminate the sugar in your diet can make on your health, mood and overall wellbeing. If you have enjoyed this topic, you'll find more ideas and support inside the Facebook Community, click here . Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa  is a Nutritionist & Women's Health Practitioner  with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health and anti-diet culture. When she's not in clinic , Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram  | Facebook  | Pinterest   Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER If you enjoyed this post, I have a favour to ask? Please take moment to subscribe, or to write a recipe review. Doing this helps me know you found value here on the blog and from this specific content. I work hard to share lots of free advice and recipes, and I would be truly grateful. Thank you so much!

A hyper-focused 90-Minute, private 1:1 workshop to deep dive into your health and wellness goals, and provide practical direction on the necessary lifestyle changes required to start seeing positive change. After your session, you'll walk away with a much clearer sense of what needs to change, and fully understand the next steps to achieve your health goals, and quickly! WHAT YOU CAN EXPECT: ✔️ In-Depth Assessment: we'll identify the barriers and challenges that are getting in your way, and catalogue the habits and shifts you need to make. ✔️ Collaborative Goal-Setting: together we'll come up with personalised wellness plan to help you make changes and move forward. ✔️ Follow-Up Support: receive a follow-up email with additional resources and accountability tips to help keep you on track and crushing small and big wins. WHO THIS IS FOR: This is perfect for you if you are ready to make a real and significant shift in your health journey you just need personalised guidance to set you on your way. if you are ready to pivot and crush those health goals, sign up for the your own private workshop today! HAPPY CLIENTS: “Thank you Emma!!! I've spent years yo-yo dieting and I've never felt so in control of my eating habits before. What I learned from you is what was missing from my weight loss attempts. I'll always be grateful to you for all the support and extra help." ~ Jodie, Sydney teacher & mum Rating: ⭐⭐⭐⭐⭐ “I really wish to thank you Emma for those little changes as was all I needed, now look at me in my size 8s! I'm loving how the workshop helped me with other goals too. Definitely will be recommending your private workshops!  ~ Mia, Brisbane beauty therapist Rating:⭐⭐⭐⭐⭐ “I was so surprised at what a difference the small changes Emma recommended made; I've been struggling to lose weight for years and after our workshop session, I saw results within a few weeks!!” ~ Brie, Brisbane property manager Rating:⭐⭐⭐⭐⭐

A 45-minute hyper-focused, private 1:1 workshop where you and I will focus on your health journey. In this interactive session, you’ll discover how to pivot away from unhelpful habits, and redirect your energy toward the actionable health habits that will help you achieve your goals—and heaps faster. WHAT YOU CAN EXPECT: ✔️ Identify Barriers: together, we’ll uncover and pinpoint what's been holding you back and how you can move past these obstacles. ✔️ Create a Personalised Plan: we'll then create an actionable plan with the daily strategies you need to realign and achieve your health aspirations. ✔️ Actionable Tools: walk away from this workshop with the practical tips and an action plan to pivot and achieve your goals. WHO THIS IS FOR: This private, one-on-one workshop is perfect for those looking to realign their health goals and take confident steps forward. If you have felt stuck, and unsure how to progress, this is 100% the session for you! Ready for big change? Sign up today and kickstart your health and wellness journey, HAPPY CLIENTS: “Blown away! Em, I can't thank you enough, girl! I just had to message and tell you that I'm wearing that hot pink dress again! Woot, woot, go me, and thank you! Your coaching is next level, love how hands on you work, thanks so much!” ~ Jordan, Wollongong, hair stylist Rating:⭐⭐⭐⭐⭐ "Emma Lisa's structured one-on-one style workshop was exactly what I needed. The way she broke things down really helped me some tackle long-standing habits that were hindering my weight loss progress. Her action plan gave me the direction and accountability I needed to walk away and pursue my goals effectively. Thanks to her, I hung up from our session fully motivated and prepared. Now, 3 months later, I'm down 12kg and feel 110% more in control of my health than ever before!" If you're feeling stuck like I was, you need this in your life!" ~ Shannon, Sydney, mum & florist Rating:⭐⭐⭐⭐⭐ "I'm definitely recommending this! Our 1:1 workshop was mind-blowing, I've never heard of anything like it, and totally loved the approach you took!! It has really helped me stop dieting and learn a better way to manage how I eat and view food. Thank you so much! ~ Claire, Noosa, mum Rating:⭐⭐⭐⭐⭐

An empowering 60-Minute 1:1 consultation hyper-focused on reducing sugar intake and easing into a sugar-free life. Session includes a 60-minute Zoom to assess your needs and provide practical direction on the necessary lifestyle changes required to quit sugar and better your eating habits. After your session, you'll walk away with a simple to follow roadmap with much clearer sense of what needs to change and what to do next!

Browse clean recipes, taste-tested by Sydney Nutritionist Emma Lisa. Find clean eating, plant-based, vegan, Paleo, low-carb recipes. Ready to feast? 1/2 NUTRITIONIST & RECIPE CREATOR Hello, I'm Emma Lisa, and I'm here to share how easy eating clean and living healthy can be! I'm a Women's Nutritionist & Recipe Creator and I believe that wholefoods are the way to heal and help rebalance the body. Come browse my all-natural, quick and easy recipes. GET SUPPORT → the RECIPE BLOG Quick Search BREAKFAST DAIRY-FREE ALL HOLIDAYS JUICE + TONICS PANCAKES SALAD BOWL TOASTIES BEAUTY FOOD DESSERTS SUGAR-FREE LOW CARB PLANTBASED SNACKS ROUND-UPS BUDDHA BOWL GLUTEN-FREE INFUSED WATER NO-BAKE PUDDINGS SMOOTHIES VIEW ALL Nutritionist's Pick Of The Week BREAKFAST RECIPES → Raw Cacao Cinnamon Spiced Overnight Oats Make this delicious chocolatey warm oats made with raw cacao. 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Healthy, Raw Chocolate Chia Pudding Recipe SUGAR-FREE RECIPES → GRAB RECIPE → SNACK RECIPES → 10 Delicious Sugar-Free Snacks To Eat Right Now Learn how to make the most nutritious viral Buddha Bowls. GRAB RECIPES →

Browse clean eating recipes and nutrition programs, Eat Nourish Glow. Ready to Hey, I'm Emma Lisa. I created Eat Nourish Glow so that you can find reliable, clean eating advice, and recipes from a Nutritionist... Join the hundreds of women I've helped through my nutrition coaching and clean eating programs. No more struggling—just real, lasting results. TOSS OUT THE DIET RULE BOOK Clean Eating : It's not a diet--but a way to nourish with every bite. Join me and love food again ! START HERE EXCLUSIVE CLEAN EATING RECIPES FROM A NUTRITIONIST Forget Dieting —Let's Refocus On Eating More Of The Goodness RECIPE BLOG → GRAB YOUR NAPKIN 1/1 WHERE CLEAN EATING & POSITIVE CHANGE FINALLY BEGINS I'm all about helping women nourish , and live their best lives —without the guilt, diets, or crazy restrictions. I teach how to enjoy food again, eat clean , and feel empowered in your own skin! Pull up a chair, because you were meant to be here... OVER 14 YEARS EXPERIENCE IN FITNESS & NUTRITONIST HELPED 100s OF WOMEN CLEAN UP THEIR DIET & LOSE WEIGHT COOKBOOK AUTHOR & CLEAN EATING RECIPE CREATOR support is a click away Helping Women Nourish & GLOW —Without Overwhelm Motivated and 100% ready for positive change and making healthy simple? BOOK A SESSION I've always been ashamed of my body and weight issues, and unsure about using a Nutritionist but Emma put me at ease right away. She helped me makeover my diet, lifestyle and learn to love ME again! - Christie, QLD I'm down 2.5kg already! Loving your program, and can't believe I didn't do this sooner. It's so easy and delicious, an excellent low carb program. - Ally, NSW Redefining healthy for women who not only want to love their body , but also live a nourished life. At Eat Nourish Glow, we never diet—we nourish. We focus on nourishment over restriction, calorie counting and stressing over mealtime. So, if you're ready to finally ditch the dieting burnout, there's a seat waiting for you inside our exclusive coaching and courses! LEARN MORE → ONLINE PROGRAMS PULL UP A CHAIR AND BROWSE hey, lovely, 01. Quick & Easy Recipes Come taste the goodness with delicious Nutritionist-approved recipes created to nourish women's bodies and make healthy, clean eating as simple as follow me. 02. Simple Meal Planning Stop wasting time on Google and Pinterest, and browse the meal planning blog for quick and easy meal prep, meal planning tips and more. No more guesswork! 03. No-Fuss Weight Loss Free expert help to hop off the diet hamster wheel and simply do what works to rebalance your body weight and love how your body feels when its fully nourished. Ever wished you could have a Nutritionist on speed-dial just to ask a simple nutrition or weight loss question? Join the free Facebook Community group... Get a daily dose of nutrition advice you can trust. Browse exclusive clean eating recipes, join free nutrition challenges, LIVE sessions, and so much more! JOIN THE COMMUNITY → Join the Community that takes all the guesswork out of eating clean and getting fit! Follow along with themed days for clean eating, meal planning, quitting sugar, and women's weight loss support! Join free and paid challenges geared to make big changes in a small amount time, and led by a trusted, qualified Nutritionist (not a random influencer!). find healthy again Ready to confidently stroll into your glow up era? Motivated an really ready for positive change and making healthy simple? BOOK A SESSION Weight Loss Blog 5 Day Fat-Burning Meal Plan (Using Clean Eating To Burn Fat) 10 Clean Eating Foods That Naturally Help To Boost Healthy Fat Loss it's all free ADVICE FROM A NUTRITIONIST let's be honest a minute SURE, YOU COULD KEEP BROWSING PINTEREST BUT HAS IT ACTUALLY HELPED—OR JUST LEFT YOU ON OVERWHELM? It’s time to stop the endless scrolling and start eating in a way that feels good, fits your life, and actually works. No more guesswork—just real, simple recipes that make clean eating effortless. Healthy is about to get so much easier for you! Done For You Clean Eating Meal Plans & Cookbooks Browse nutrition you can trust purposely curated by a Nutritionist to provide clean and healthy recipes. RESTOCKING SOON Let's put the fun back into getting healthy, nourishing, and loving your body... It's not the diet, it's the habits. And if you don't know which ones to prioritise, you'll always feel lost and your results MEH ... LET'S COLLAB TOGETHER CHOOSE THE SUPPORT YOU NEED + Healthy Eating Challenges + Nutritionist Community + Free Meal Plans On Blog IT'S NOT JUST FOOD, IT'S A LIFESTYLE 30 Day Clean Eating Challenge & Membership GRAB YOUR SEAT → Come join the Nutritionist-led clean eating challenge that will reset your appetite in less than 30 days! "Clean eating and meal prep has always felt too overwhelming, but your challenge made it so fun, simple and meal prep actually enjoyable!" Kimmy, Brisbane, QLD "I’ve tried so many "healthy" diets that left me feeling exhausted and deprived, but this was so different. Simply loved it, Em!" Fiona, Geelong, VIC "Menopause hit me hard—stubborn weight gain, brain fog, and just feeling off. Emma, this was exactly what I needed to reset my eating habits!" Angelic, Currumbin, QLD LEARN with ME ACTIONABLE STEPS TO SUCCESS the VIP Breakthrough Coaching Experience You're stuck and can't wait another day to make a BIG shift to a more healthier relationship with food, weight loss, and your body. Secure your spot now for my exclusive nutrition and lifestyle coaching! Thank you Emma!!! Loved every part of your healthy eating coaching and working with you. You made such a difference in how I eat and view food! - Dena, UK LEARN MORE → LET'S OVERHAUL YOUR DIET Food & Lifestyle Audit with Action Workbook LEARN MORE → PROGRAMS PROGRAMS Play I've got you! HERE'S WHAT I'M SHARING + Clean Eating For Beginners End the struggle to eat healthy and come learn from a Nutritionist how to balanced your plate in easy steps! + Micro Habits For Weight Loss Diets only get you so far, learn the secret to long lasting weight loss so you never have to diet again! + How To Quit Sugar Guide Put that iced Frapp down and click here to quit sugar, end the sugar hangovers and still enjoy sweet tasting desserts! POSITIVE CHANGE IS A CLICK AWAY Hey, I was wondering if you have any advice on... You can search for: clean eating recipes, meal planning tips, nutrition advice, how to go dairy-free, gluten-free, plantbased and sugar-free, or browse for inspiration. HEALTHY MADE SIMPLE Experience A Client-Centred Approach To Nourish (not diet). Work with a Women's Nutritionist who combines proven techniques with a focus on long lasting results, not quick fixes. As a professional with over 14 years experience, I teach clients how to get back to basics and provide methods that actually work. It's time to break free from the cycle of dieting and rediscover healthy again--let's do it together! VIEW AVAILABITY →

Meal planning tips, easy recipes, and expert nutrition advice from a Nutritionist. Browse helpful tips a variety of dietary needs, including plant-based, low-carb, and clean eating. Simplify planning your healthy meals today! 1/2 Meal Planning BLOG Quick Search BAKING TIPS DAIRY-FREE THE LAZY COOK KITCHEN TOOLS MEAL PLANS 15-MINUTE PREP TOASTIES BATCH COOK FREEZER MEALS INGREDIENTS 10-MINUTE PREP MEAT-FREE ONE-PAN MEAL VEGETARIAN CLEAN EATING GLUTEN-FREE 5-MINUTE PREP NUTRITION THE PANTRY SMOOTHIE HACK VIEW ALL MEAL PLANNING → Micro Meal Prep For Weight Loss Learn my secret 'micro meal prep' method and make quick work of creating healthy meals. LEARN MORE → Browse All Things MEAL PREP MICRO PREP FOR FREEZER LAZY COOK ALL RECIPES 10 Gluten-free Recipe Ideas That Are Easy To Meal Prep GLUTEN-FREE Quick & Easy Clean Eating Recipes For Busy People CLEAN EATING How To Create The Perfectly Well-Balanced Salad Bowls MEAL PLANNING 10 Dairy-free Desserts That Are Easy To Meal Prep DAIRY-FREE RECIPES Lazy Cook Series: 10 Meal Prep Hacks Every Busy Mum Needs MEAL PLANNING Micro Meal Prep For Weight Loss: How To Save Time & Eat Healthier MEAL PLANNING 10 Clean Eating Breakfasts That Are Quick & Easy To Meal Prep CLEAN EATING 10 Protein-packed Plantbased Meals To Prep For The Week HIGH PROTEIN RECIPES 1 2 3 4 5 Favourites for the Kitchen SPONSORED AD LAZY COOK SERIES → Lazy Cook Series: 10 Meal Prep Hacks Every Busy Mum Needs As a Nutritionist, I can tell you that you don't need to spend hours in the kitchen to prepare healthy meals for the family. Try my simple methods perfect for busy moms to make nutritious meal prepping quick and easy! LEARN HOW NOW → If you've always thought that meal prep means hours spent in the kitchen preparing elaborate meals, it really doesn't. Grab a warm cuppa, and let me share with you my secret 'micro meal prep method' that makes what's for breakfast (or any meal) super quick and easy. LEARN HOW NOW → 10 Clean Eating Breakfasts That Are Quick & Easy To Meal Prep MEAL PLANNING → SMOOTHIES Meal Prep & Planning Make the most deliciously nutritious smoothies with a Nutritionist's easy kitchen hacks, recipe ideas, and meal prep tips. Settle in for an inspiring browse! Browse All Things SMOOTHIES RECIPES DETOXES MEAL PLANS CHALLENGES Why Plantbased Protein Smoothies Need To Be Part Of Your Weekly Menu NUTRITION How To Make Healthy, Plantbased Smoothie Recipes SMOOTHIE MAKING How To Make The Perfect Smoothie Every Time MEAL PLANNING What Are The Best Things To Put In A Smoothie? SMOOTHIE MAKING 1 2 Making smoothies for breakfast is one of the easiest ways to get a big serving of nutrients in a fast and easy meal. Here, I am going to share with you my top smoothie making hacks as well as 8 mouth-watering smoothie recipes. Let's blend... LEARN HOW NOW → Smoothie Hacks To Make Your Morning Breakfast Quick & Easy SMOOTHIE MAKING → Shop Favourites SMOOTHIE CHALLENGES → Free 5 Day Smoothie Detox Challenge (by a Nutritionist) Come nourish your body while you detox with a Nutritionist's guidance and recipes! JOIN IN NOW → PLANTBASED Meal Prep & Planning Ease into a more plantbased diet, nourishing your body with healthy, vegetarian and vegan meals. Browse my guides, meal prep tips and more! Browse All Things PLANTBASED RECIPES GUIDES MEAL PLANS COOKBOOKS PLANTBASED DIET → A Beginner's Guide To A Wholefood, Plantbased Diet Grab a herbal tea and explore my easy guide to going more plantbased. Whether you want to go all in, or just want to focus on eating more plantbased foods for your health, this is the free Nutritionist's guide for you! LEARN HOW NOW → 7 Day Eat A Plantbased Rainbow Challenge FREE MEAL PLANS How To Get Enough Iron & B Vitamins On Plantbased Diet NUTRITION Why Plantbased Protein Smoothies Need To Be Part Of Your Weekly Menu NUTRITION How To Make Healthy, Plantbased Smoothie Recipes SMOOTHIE MAKING How To Go Plantbased For Beginners (with a Nutritionist) PLANTBASED DIET How To Make A Healthy Raw Rainbow Bowl (by a Nutritionist) PLANTBASED RECIPES How To Build A Balanced Plantbased Meal (by a Nutritionist) PLANTBASED DIET A Beginner's Guide To A Wholefood, Plantbased Diet PLANTBASED DIET 1 2 FREE CHALLENGES → The 7 Day Eat A Plantbased Rainbow Challenge Eat more vegetable goodness with this free plantbased challenge and easy meal plan. JOIN IN NOW → FREE COMMUNITY → Join My Meat-Free Mondays Inside The Recipe Community Come join me every Monday on Facebook where I host a full day of free plantbased recipes and easy meat-free meal planning ideas to help members ease into a vegetarian and more plantbased diet. VISIT COMMUNITY → PLANTBASED RECIPES → How To Make Easy Plantbased Buddha Bowls Dinners Learn how to make the most nutritious viral Buddha Bowls. LEARN HOW NOW → SUGAR-FREE Meal Prep & Planning Ditch the sugar cravings, crashes and hangovers with me. Browse how to meal plan and prep sugar-free recipes and divine desserts for your family. Browse All Things SUGAR-FREE RECIPES DETOXES COOKBOOKS CHALLENGES 14 Day No Sugar Diet For Beginners With Food List SUGAR-FREE DIET How To Create A Sugar-free Pantry (By A Nutritionist) SUGAR-FREE DIET How To Go Sugar-Free & Stop Sugar Cravings In Their Tracks SUGAR-FREE DIET SUGAR-FREE DIET → How To Ease Into A More Sugar-free Diet In 5 Simple Steps If you have been thinking about going more sugar-free, this step-by-step guide will show you how to reduce the sugar in your diet and adopt a more sugar-free life! GET STARTED NOW → SUGAR-FREE RECIPES → How To Make The Best Sugar-free Chocolate Bark Calling all chocolate lovers! This healthy chocolate recipe is going to quite literally change your life! Enjoy guilt-free! MAKE IT NOW Join My Sugar-free Saturdays Inside The Recipe Community Learn how to reduce your sugar and stop those nasty food cravings. Every Saturday inside the free Facebook Community I share sugar-free recipes and tips on how to quit sugar and free yourself from the cravings! VISIT COMMUNITY → NUTRITION HOW-TO's & Learn all about healthy nutrition from a clean eating Nutritionist. Browse All Things NUTRITION DAIRY-FREE GLUTEN-FREE MEAT-FREE TUTORIALS How To Create The Perfectly Well-Balanced Salad Bowls MEAL PLANNING 10 Clean Eating Foods That Naturally Help Boost Healthy Fat Loss FAT LOSS Going Dairy-free For Beginners: A Complete Guide DAIRY-FREE DIET 14 Day No Sugar Diet For Beginners With Food List SUGAR-FREE DIET How To Get Enough Iron & B Vitamins On Plantbased Diet NUTRITION Why Plantbased Protein Smoothies Need To Be Part Of Your Weekly Menu NUTRITION How To Create A Sugar-free Pantry (By A Nutritionist) SUGAR-FREE DIET How To Make Healthy, Plantbased Smoothie Recipes SMOOTHIE MAKING 1 2 3 GLUTEN-FREE DIET → How To Make Any Recipe Gluten-free If you are celiac like me, or just want to reduce the wheat in your diet, this tutorial is for you. Learn how to adjust any recipe into a gluten-free version in only a few simple steps. LEARN HOW NOW → DAIRY-FREE DIET → 5 Of The Best Dairy-free Ingredients & Substitutes For Baking & Cooking Swap out the milk products for more healthy, wholefood ingredients to make your favourite recipes fully dairy-free! GRAB THE LIST → HEALTHY MADE SIMPLE Toss The Diet Rule Book With A Nutritionist Work with a Women's Nutritionist who combines proven techniques with a focus on long lasting results, not quick fixes. As a professional with over 14 years experience, I provide supports where clients can get back to basics and the method that actually work. It's time to break free from the cycle of dieting, sugar cravings, and find healthy again. Book a free "GET UNSTUCK " call and let's do it together! VIEW AVAILABITY →