Site Search Results

You don’t need to be a nutritionist or dietitian to make healthier food choices. When I take my clients on grocery tours, I teach them how to navigate the aisles, cut through the clever marketing, and uncover what’s really in the products they buy. In this post, I’m sharing some simple, time-saving tips on reading nutrition labels—perfect for busy mums who want to provide the best nutrition for their families. JUMP TO IDEAS ↓    CLEAN EATING GUIDE »   ALL RECIPES »   NUTRITION » How To Read Nutrition Labels For Clean Eating | Eat Nourish Glow Nutrition labels are supposed to display vital information about what's inside pre-packaged or processed foods. This includes also vital details on how many calories and nutrients are in a standard amount of the product — often a suggested single serving. The nutrition label of food items are supposed to tell you what's in the food you're buying, but in all honesty, they can be quite tricky to navigate. When you're trying to be mindful of what you and your family are consuming, the confusion nutrition labels crates can make it that much more difficult. So today, I want to share some super simple tips to help you properly read the nutrition labels and feel confident in knowing you are buying the right products for yourself. Serving Size One of the easiest ways to convince consumers into thinking a product is low-calorie, low-sugar, or low-fat is to make the serving size smaller than what anyone would typically consume. When you quickly glance at the nutrition label on your favourite snack, you might see only 5g of sugar, but you don't notice that this is only for a small handful. If you know that you typically finish a whole bag in one sitting, a serving size of one handful isn't realistic. Always look at the serving size carefully, and then you can accurately calculate how many servings you'll probably consume in one sitting. It can be useful to use you hand to compare portions size, and this is something I teach my clients as follows: your fist averages out to 1 cup which helps with portioning pasta, rice, potato or fruit your palm is useful to help portion out fish, meat, chicken and portion for your plate a handful is helpful for estimating nuts, seeds, berries and fruits two handfuls can be used to portion out fresh or cooked vegetables use you thumb to portion cheese, butter, nut butters and spreads the tip of your thumb is a teaspoon and useful for measuring dressing, oil or mayo Have you tried this before? I definitely recombined giving it go this week. Its been so helpful to many of my clients. Recommended Daily Intake (RDI) Now that you've compared the serving size to how much you'll actually eat, it is equally important to understand how much of each nutrient is in your food. The RDI of a certain macro or food source tells you how much of the recommended daily intake for each nutrient this product contains. Be especially careful of the daily value percentage of saturated fats and sugars. And remember the following: Restrict your total sugar intake to 6 teaspoons or 24 grams per day Look for high-fibre foods that help you reach the RDI of 30g of dietary fibre per day Aim for up to 56g of clean, lean protein from animal or plant-based sources Restrict carbs to under 320g per day unless following a medically prescribed diet Choose carbs that come from high-fibre sources; avoid all processed or packaged foods How do you measure up? If you haven't been taking notice of the nutrients you have been consuming the above is a super simple way to start. Nutrition Labels For Clean Eating Ingredient lists can't lie, but they can be very deceiving. If a product is advertised as "no sugar," check the ingredients to see if there are any sugar alternatives. Although these ingredients might not be white table sugar, they can still have a high sugar content— and you'll want to be vigilant when knowing what you're looking for in these ingredient lists. Click here for all the hidden names of sugar, its eye-opening! Typically, packaged product ingredients are listed in order of those that contain the highest amount to the lowest. If a product advertises that it includes something healthy like vegetables, check the ingredients to see if it's near the top or bottom of the list. If it's near the bottom, it's probably an insignificant amount. This is s sneaky loophole that allows companies to advertise a product as a "healthy" food even if the main ingredients aren't. Sugar is a top one to look out for with this type of manipulative manufacturer labelling. If it is in the top 1-5 five ingredients, I recommend you avoid it. If sugar is the first or second ingredient, this means there is a large amount of it and many times, more than what is listed on the nutritional label. Look for another option or consider making your own food item from scratch. Scrutinise Health Claims How savvy are you at this? The minute I see "high protein source" or "high fibre" plastered on the box of a cereal or other shelf product, I look the other way. And I recommend you do too. If a food company advertises any health claims on their food packaging, always take a closer look. Many of these marketing words, such as "no sugar added" or "high-fibre" or "all natural" don't mean anything concrete. These words are placed on packaging to dupe you into feeling confident that you're buying something healthy, but knowing how to read your nutrition label is the only accurate way to know for sure. And food companies are literally banking on the fact, many people never read labels. When you scrutinise the label, you'll be surprised to discover how dodgy this marketing can be! It takes some effort, but you can totally shift your grocery shopping habits very quickly by taking a few extra minutes to study the nutrition labels before you buy. Before long, you'll be a nutrition label reading pro! Healthy + happiness, Emma Lisa xx Enjoyed this post? If you enjoyed this blog post, I have a favour to ask. Please take moment to subscribe, and to write a review. Doing this helps me know you found value here in the content I work hard to share, and I would be truly grateful. Thank you so much!

Ready to clean up your eating habits and lose weight? A healthier body and lifestyle start in the kitchen! Create a weight loss-friendly grocery list and learn from a Nutritionist how to overhaul your pantry with easy sugar swaps, clean eating essentials, and and tips to help with lose weight effortlessly. Grab your notepad and a wet rag—let’s transform your pantry together! JUMP TO IDEAS ↓    CLEAN EATING GUIDE »    NUTRITION » Weight Loss-Friendly Grocery List For Clean Eating | Eat Nourish Glow When clients come to me wanting to eat clean and lose weight, one of the initial conversations we usually have is about the current foods they are consuming every day. I usually recommend that they keep a 3 - 5 day food and mood diary to help us assess if their food intake is an issue or not. This process is often surprising to clients, but it's where I secretly get a little excited. Uncovering the poor choices and unhealthy foods that are hindering weight loss, is actually so empowering. Once we know where the errors are being made, we can easily pivot towards more wholefoods options. This is where the magic happens! So if you are on your own weight loss journey and want to using clean eating to help you reach your goals, settle in with a cuppa of metabolism-burning green tea and explore how this weight loss-friendly grocery list for clean eating from a practising Nutritionist can make a difference. Clean Eating Grocery List- Must Haves We’ve all heard the saying, “If you only have healthy foods at home, you’ll only eat healthy foods.”  And as a Nutritionist, I'll be honest, there’s a heap of truth to that! Creating a clean eating lifestyle and healthier body begins definitely in the kitchen. Clearing out the processed, sugary items, and restocking your pantry and fridge with more nutritious, clean eating foods can make all the difference in creating better eating habits and maximise your weight loss efforts. BUT – b efore you groan, thinking you have to totally overhaul your kitchen overnight — even the smallest of changes and swaps can have a big difference. Whether you choose to gradually replace junks foods foods as they run out, or go all in one afternoon with a full pantry makeover, this clean eating guide is going to help you round up the weight-loss friendly groceries that are essential for healthy, clean eating. Step 1: Clean Eating Pantry Before you can stock up on healthy, clean eating groceries, you need to make space for them. This is where a good pantry clear-out comes in. You might be surprised by how many items on your shelves are packed with hidden sugars, unhealthy fats, or preservatives that no longer align with your goals. The key here is to be intentional about what stays and what goes; if it nourishes, keep it. If not, donate or bin it. What to Toss (or Reconsider): Start by learning how to the read food labels, and set aside anything that contains high amounts of sugar, refined carbs, or artificial additives. Here are some common unhealthy items you may want to toss out to get started: sugary snacks  – biscuits, store-bought pastries, pre-packaged desserts, fruit bars, and cakes cola and sweetened drinks  – cordials, fizzy drinks, sports drinks, flavoured waters highly processed sauces  – barbecue sauce, simmer sauces, sweet salad dressings or tomato sauce refined grains  – white bread, white rice, regular pasta, prepacked biscuits and flavoured snacks You don’t have to eliminate everything at once, but becoming more mindful of what’s in your clean eating kitchen can help curb those mindless snacking habits. Once you’ve made space, you’ll be ready to restock with much healthier choices. If you need a little help with this, you might find this blog post helpful, The Super Simple Way To Read Nutrition Labels . RELATED: You Might Like Quick & Easy Clean Eating Recipes For Busy People 10 Easy Low Carb Recipes For Weight Loss From A Nutritionist 10 Clean Eating Foods That Naturally Help Boost Healthy Fat Loss Step 2: Clean Eating Pantry & Groceries Now that your kitchen shelves are a purged and cleared out, it’s time to refill them with nutrient-dense, clean eating foods that promote weight loss, boost energy, and support your overall health. These foods will not only nourish your body, but also better stabilise your blood sugar, improve gut health, energy, and keep you naturally feeling fuller for longer. Get out your notepad and write these clean eating grocery list suggestions down to help you with your clean eating pantry overhaul. Whole Grains & High-Fibre Dry Goods Restock your healthy, clean eating pantry by swapping out any processed grains for more wholesome options. Instead of white rice, pasta and white bread or buns, try more wholesome, fibre-rich alternatives such as those made with quinoa, brown rice, rolled or steel cut oats, or rice bran. Go for clean, wholefood ingredients over the overly processed choices wherever possible. Here are some healthy, clean eating grains and staples to stock up on: grains and flour  – almond, buckwheat, quinoa, brown rice, oats (steel-cut or rolled), whole wheat pasta; you can also blend oats, nuts and seeds to make your own homemade, healthy flour bread  – whole wheat bread, sprouted grain wraps, low carb rice/corn cakes, or whole grain crackers legumes – lentils, black beans, chickpeas for added dietary fibre and added protein nuts and seeds  – almonds, cashews, chis seeds, flaxseed, LSA, pine nuts, pumpkin seeds, and sunflower seeds rice  – brown rice, couscous, gluten-free, quinoa, vegetable pasta instead of white rice or pasta An easy way to replace processed dry pasta, is with a vegetable spiraliser using all kinds of veggies to make more nutritious, lower carb, and vitamin-rich noodles. You can easily spiral beets, butternut squash, carrot, cucumber, parsnip, pumpkin, sweet potato, and zucchini. These all go nicely served raw in fresh salads or lightly stir fried with your favourite pasta sauces and seasonings such as zucchini bolognaise. Clean Eating Baking Ingredients In the baking aisle, instead of reaching for processed flours for homemade baking, stock up your clean eating pantry with healthy basics that provide more nourishment and nutrients. This can be as simple as trying a few of the following swaps: make your own flour – blend or grind almonds, cashews, oats or quinoa flakes in the blender add in healthy ingredients – add extra fibre or hidden veggies to cake, muffin or cookie mixes healthy oils – choose avocado, coconut, grape seed, and hemp seed oils which are healthier than canola, vegetable or sunflower herbs and seasoning – stock up on dried and ground spices such as ginger, cinnamon, and other herbal blends to flavour meals instead of sugar No one is saying you can't have cake and muffins and eat clean , if you enjoy baking. For example, there are many ways you can easily turn chocolate cake mix into a healthier, homemade version just by adding in grated apple (sweetness), spinach (nutrients) and rolled oats (fibre) to the mix. Another example is using rolled oats and little coconut oil in chocolate chip cookie mix to slow the impact of sugar; or try making them with sugar-free chocolate chips. Turn plain vanilla cake mix into a simple carrot cake by adding your own grated carrot, pear and a pinch of cinnamon to flavour it. As you can see, once you become focused on clean eating , you can easily begin to boost the fibre content of any baking recipe with whoelfood ingredients; just add chia seeds, ground flax or rolled oats. I promise in many cases, you and kids won't even notice the healthier ingredients, but your body sure will, and will thank you for it! Clean Eating Fresh Produce A must-have staple on the clean eating grocery list is, of course, fresh fruits and vegetables. These can be fresh or frozen, and prepared in endless ways in clean eating recipes to provide you with a well-balanced, high-fibre diet. Be sure to pack the fridge and freezer with a variety of the following: brightly coloured fruits – stock up on apples, avocado, bananas, blackberries, blueberries, cherries, kiwi, lemons, mango, melon, mulberries, oranges, pears and plums colourful vegetables – fresh veggies like beetroot, butternut squash, capsicums, carrots, corn, eggplant, purple cabbage, pumpkin, red onions, radishes, and sweet potato frozen produce – don't overlook frozen, it's often flash frozen after picking locking in the nutrients green vegetables – Bok Choy, Chinese greens, celery, cucumber, green beans, fresh herbs, kale, snap peas, spinach, runner beans, Romaine lettuce, and zucchini Make note of these and stuff your shopping trolley with high-fibre, clean eating fruits and veggies. These food choices are naturally filling, and provide the essential dietary fibre to help you curb your appetite naturally, and improve your gut health (without expensive supplements). Enjoy a rainbow these healthy foods raw, air-fried, baked, pan-fried, or lightly steamed to build half your plate at main meals. Clean Eating Protein Sources Protein is the absolute foundation of the clean eating kitchen. When your pantry is stocked with whole, unprocessed foods, you’ll find it so much easier to pair clean protein with other clean ingredients to build well-balanced and highly nutritious meals for easy weight loss. Stock up on these clean protein sources (depending on your preferences): animal meat – organic, grass-fed beef, chicken (skin off), kangaroo, lamb, and turkey seafood – choose low mercury fish such as wild caught cod, salmon, sardines, or whitening; prawns, crab, and shellfish vegan – beans, chia seeds, chickpeas, edamame, hemp seeds, green peas, lentils, nutritional yeast, plant-based protein powder, seitan (if not gluten intolerant), spirulina, tempeh, and tofu. protein powder – casein, whey-based or vegan plant-based protein powder Many of my clients come to me saying they want to eat clean and also go plantbased or more vegetarian. Eating clean on just plants is totally doable and has many health benefits, but does require choosing your clean, lean protein sources with care. If you'd like help with this check out my Nutritionist-approved plantbased recipes , or pop inside my free Facebook Community to ask me specific questions, click here . Clean Eating High-Fibre Food Choices Dietary fibre is the dieter's best friend they didn't know they were missing. Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes, and is a type of a carbohydrate that helps feeds gut microbes, maintains a healthy digestive system, and balances your appetite. You can only get fibre from the foods you eat each day, so making sure you are regularly consuming 30g+ per main meal is super important. Just like wholefood-based protein, dietary fibre is an essential macro of the clean eating diet and pantry. Be sure to stock on the following and enjoy them across all meals: top high-fibre grains – barley, buckwheat, bulgur wheat, oatmeal, quinoa, whole wheat pasta, brown and wild rice best high-fibre fruits – consume high-fibre varieties like apples, avocados, blackberries, guava, pears, raspberries food-based fibre additives –  bran fibre, chia seeds, flax seeds,  LSA, psyllium husk,  wheat bran and whole grains top vegetables –  artichoke, avocado, beet greens, broccoli, Brussels sprouts, cabbage, collard greens, kale, lentils, peas, pumpkin, spinach, sweet potatoes, and turnips fibre supplements – guar gum, methylcellulose, and psyllium husk   Consuming a high fibre diet is not only important for digestive health and regular bowel movements, but it also helps you feel fuller for longer, improves cholesterol and blood sugar levels. RELATED: You Might Like Quick & Easy Clean Eating Recipes For Busy People 10 Clean Eating Breakfasts That Are Quick & Easy To Meal Prep Micro Meal Prep For Weight Loss: How To Save Time & Eat Healthier Step 3: Reducing Sugar To Eat Clean Reducing your sugar intake is one of the most effective ways to improve your health, manage cravings, and support weight loss through clean eating . But it’s not just about cutting out the obvious sweets — it’s also important to find and avoid all the hidden sugars found in everyday foods like cereal, sauces, and flavoured yogurts. How to Identify Hidden Sugars When reading nutrition and food labels, you need to get skilled at spotting sneaky names for sugar aliases, and the deceptive names of unhealthy ingredients. Hidden sugars can significantly impact your health, and are increasingly hard to distinguish for the untrained eye. Therefore, I encourage you to take a screenshot or make note of the sees sneaky names for sugar: corn syrup, high-fructose corn syrup – lurks in canned fruit, tomato sauce, processed snacks, and many beverages like cola and cocktail/mocktail mixes cane sugar, evaporated cane juice, and agave nectar – found in sweetened cereals, baked goods, and "natural" juices glucose, dextrose, maltose, and sucrose – common in lollies, packaged desserts, and many packaged snacks and processed foods fruit juice concentrates – found in "fruit" snacks, some yoghurts, and many drink products molasses – used in baked goods, BBQ sauces, and some cereals honey – found in many store-bought granola bars, cereals and some yoghurt products Clean Eating Sugar Swaps You can drastically reduce your sugar intake without ever having to sacrificing the flavour. And while I know how confusing it can feel at first, as sugar comes under so many different names, it is worth learning were it lurks. Here's 56 different sneaky names  that could be tripping you up. before you scroll on, pop down to the comments and share which ones have you caught you out in the past, then try a few of these easy and clean eating alternatives: jams and spreads  – replace sugary jams with smashed berries or homemade chia seed jam sweeteners  – experiment with natural sweeteners like beetroot juice, stevia, monk fruit, or a touch of raw honey instead of brown, cane, or white table sugar flavoured yoghurts  – swap for plain Greek yogurt and add fresh fruit, chia seed jam , smashed berries, or a sprinkle of cinnamon to add flavour in baking – experiment with natural sweeteners; try sweet vegetables like carrots in cakes and muffins, use beetroot or pear juice, homemade apple sauce, or berries to sweeten pies and pastries By swapping the table sugar out for healthier options in your home cooking, you’ll still be able to enjoy delicious sweetness and flavour, but while keeping your blood sugar more stable. Over very short time, I promise you, your taste buds will adjust. In less than 10 days is all it take, and you may even start to crave less sugar altogether. RELATED: You Might Like Quick & Easy Clean Eating Recipes For Busy People 10 Easy Low Carb Recipes For Weight Loss From A Nutritionist 10 Clean Eating Foods That Naturally Help Boost Healthy Fat Loss Step 4: Hydration For Weight Loss Staying properly hydrated is a foundational habit when clean eating . Just a plain glass of water can help curb unnecessary snacking, and improve your energy, digestion, and skin health. Water is a secret weight loss accelerator, and consuming high water-content foods are another must-have staple while on a clean eating diet . These include thirst-quenching wholefoods that work to help keep you hydrated and your digestive system functioning its best. Water-Rich Foods To Add to Your Clean Eating Diet Easily boost hydration by adding more water-rich foods into your daily meals and clean eating snacks . It's fairly easy to do, and such a simple way to reduce cravings while you re working on weight loss and shifting your diet to clean eating. Start with these water-content food and infused water ideas: fruit – apples, citrus, grapes, kiwi, pineapple, rock melon, watermelon, and strawberries vegetables – capsicums, celery, cucumber, iceberg lettuce, tomatoes, watercress and zucchini herbs – aloe vera, basil, borage, lemon balm, and mint family When your body is fully hydrated, you'll be way less likely to confuse hunger and thirst, and naturally snack less often. For many people watching their weight, mindless snacking is a real problem that trips them up and sabotages their weight loss efforts. If you are feeling snack-ish, first have a glass of water or herbal tea and wait 10 minutes. If you are still hungry, add some of the above to your water bottle. I love doing this and making infused water or I'll have a herbal tea to keep myself fully hydrated. Interest peaked? Browse my infused water recipes here . and see how it makes you feel. RELATED: You Might Like Quick & Easy Clean Eating Recipes For Busy People 10 Clean Eating Breakfasts That Are Quick & Easy To Meal Prep Micro Meal Prep For Weight Loss: How To Save Time & Eat Healthier Final Tips: Clean Eating For Weight Loss Transforming your kitchen into a clean eating pantry is just the beginning. To make healthy eating habits stick, you need to keep making shifts towards a clean eating lifestyle that you can sustain long term. And while creating a clean eating grocery list is an excellent and empowering start, I encourage you to keep your efforts going with some of these helpful ideas: meal prep  – spend a few hours each week washing, chopping, and prepping your produce so healthy, clean eating meals are always within reach batch cooking  – cook larger portions of healthy, clean eating like soups, stews, or roasted veggies and freeze the leftovers for busy nights or hectic mornings mindful snacking  – keep healthy, clean eating snacks like nuts, boiled eggs, or pre-chopped veggies on hand to avoid grabbing processed options protein hacks – pumpkin, sunflower, and chia seeds offer a sneaky protein punch and are delicious added to salads, stir fry, or as a key ingredient in bliss balls, protein balls and granola bars shop the outside aisles – shop where all the fresh, clean eating produce is usually displayed. Fill the bulk of your shopping trolley with clean eating goodness, and be more selective with remaining items clean eating shopping – stock up on healthy macro-nutrients in the form dried beans and peas, nuts and seeds, dried fruit and gluten-free and healthier, clean eating baking ingredients By making these small, intentional changes, you’ll be well on your way to creating a clean eating grocery list and kitchen that fully supports your health goals. This is a journey, not a race. Even small progress, is still progress. So, keep going, and you’ll be amazed at how your body will responds to nourishing with more clean eating foods, and mindful choices. You got this! Join My Clean Eating Community! Ready for more tips, recipes, and support on your clean eating journey ? Join my free Facebook Community , where I share heaps of free clean eating recipes, meal planning ideas, healthy pantry tips, and weight loss tips to help you stay on track. It’s your go-to space for achieving a healthier, clean eating lifestyle with ease. 👉 Join the Clean Eating Community today! Healthy + happiness, Emma Lisa xx Enjoyed this post? If you enjoyed this blog post, I have a favour to ask. Please take moment to subscribe, and to write a review. Doing this helps me know you found value here in the content I work hard to share, and I would be truly grateful. Thank you so much!

If you're looking for delicious clean eating recipes  that won't chain you to the kitchen doing hours of meal prep , you're in the right place. Today, I'm sharing quick and easy, seriously tasty clean eating recipes that are perfect for super busy people. Ditch the takeaway food, and try healthy recipes  that actually fit your busy schedule. Grab your grocery list, and choose which recipe you'll try first! JOIN FACEBOOK COMMUNITY  ↓   CLEAN EATING »   BROWSE ALL RECIPES » Quick & Easy Clean Eating Recipes For Busy People by Eat Nourish Glow How To Eat Clean & Healthy Okay, let's be honest – life's hectic. We're all juggling a bazillion things at once, and ' healthy eating ' can sound like the task that finally topples the to-do list. But, guess what? It doesn't have to be that overwhelming to eat clean and healthy. Clean eating isn't like a restrictive diet; it's simply a focus on wholesome, fresh foods, not fast food, takeaways, or whatever is packaged at the shops. Clean eating is all about nourishing your body, even when you're super short on time. Here's a Nutritionist's handy guide on how to eat clean , and refocus your attention (and weekly menu) on more of the good stuff, less overly processed meals. Focus On Whole Foods Sounds obvious, right? Prioritise your weekly menu on as much fresh fruits, vegetables, whole grains, lean proteins, and healthy fats as possible. These foods are the building blocks of clean eating and provide many of the essential macros your body needs to look and feel it's best. Eating from a diet made up of a wide variety of whole foods can work wonders to help you rebalance your body weight, hormones and gut health. Most people who clean up their diet and eat this way, notice a difference within a matter of days. Minimise Processed Foods No surprise here. Eating clean means reducing, or fully eliminating packaged snacks, sugary drinks, and most fast food from your diet and kitchen pantry. Ditch any foods that are highly processed, contain additives, preservatives, and an excessive amounts of sugar and unhealthy fats. Processed foods do more damage than good, and have not real nutritional value. Read Labels To Find Clean Eating Foods It is really important when you begin to eat clean, that you start to pay close attention to ingredient lists and nutrition labels. While you don't have to become a dietitian overnight, you will want to have a keen eye for things like hidden sugars, excess fats, and chemical ingredients that detract from the nutritional value of fridge, freezer and pantry products. Look for foods that are made with minimal ingredients and from the most fresh and organic sources. I shared lots of helpful tips in a must read post on nutrition labels and grocery shopping for weight loss, click here . Plan Ahead For Quick & Easy Recipes Meal prepping can be a lifesaver for those with crazy busy schedules, aka most mums! Try to set aside time each week to plan your clean eating meals and prepare the fresh ingredients in advance. You don't need to spend hours do this either; a few minutes each day can prov ide you with many easy to prepare or batch cooked meals in minutes. Learn how, on the Meal Planning blog . Grab a cuppa, and have a good browse! Stay Hydrated Something many people miss when they start eating clean, is to drink plenty of water throughout the day. Water helps your body function its best, aids digestion and improves gut health. It fuels your brain, can improve a bad mood, boost your energy, and works wonders to curb sugar and food cravings. Aim to drink up to 2.5 - 3 litres per day, flavouring it with fresh wedges of lemon, cucumber, herbs and berries to help make it more palatable if needed. Simple Clean Eating Swaps Lastly, make gradual changes. This makes the transition to clean eating go smoothly, building on new recipes and food quality s you go. You can do this very simply by swapping out sugary cereals for rolled oats and oatmeal, ditching white bread for whole grain or sourdough, and passing on colas and cordials and instead making your own infused water. The steps to clean eating don't need to be complicated or stressful. You can make simple swaps every week, that quickly add up over several weeks to totally clean up your diet and experience the goodness a clean eating diet can provide. RELATED: You Might Like: 10 High Protein, Sugar-free Snacks For Weight Loss  → 7 Day Summer Slim Down Smoothie Challenge (For Weight Loss)  → Join The Free Nutritionist-led Membership Group For Ongoing Support → 12 Quick & Easy Clean Eating Recipes Clean Eating Fresh Summer Rolls & Peanut Sauce Recipe | Eat Nourish Glow Come sit for a minute with a calming cup of chamomile tea and skim through these Nutritionist-approved clean eating recipes. Which ones will you try this coming week? I'd love to know, tell me in the comments. These quick and easy recipes are all healthy, wholefood-based options that will fit perfectly into your busy schedule. Let's cook! Low Carb Breakfast Smoothie Ingredients 1 scoop vanilla whey or vegan protein powder (45g) 1/2 cup low carb berries (strawberries, blueberries, raspberries) 1/2 cup steamed cauliflower 1 cup almond milk, unsweetened 1 tsp vanilla extract 1 tbsp chia seeds 1 handful of crushed ice Method First steam the cauliflower with the vanilla extract, and let cool. Then add all the ingredients in a high-powered blender or Ninja, processing until the mixture is creamy and smooth. If you prefer a thicker smoothie, add a handful of crushed ice and serve in a bowl with a few berries on top. Use this recipe for a healthy protein-based breakfast, lunch or dinner. Quick Quinoa Bowl Recipe Ingredients 1 cup cooked quinoa, seasoned 1 cup mixed greens (spinach, kale, arugula) 1/2 cup roasted or steamed vegetables (broccoli, carrots, capsicums) 1/2 cup cooked chickpeas or black beans 1/4 avocado, sliced 1 tbsp olive oil 1 tbsp lemon juice, freshly squeezed 1 pinch rock salt, and pepper to taste Method To make, combine the cooked quinoa, mixed greens, roasted vegetables, and chickpeas or black beans in a bowl. Top with avocado slices. Drizzle with olive oil and lemon juice, and season with salt and pepper. This bowl is easily customizable with any vegetables and protein you have on hand. Sheet Pan Lemon Herb Chicken Ingredients 2 boneless, skinless chicken breasts, cut into bite-sized pieces 1 cup broccoli florets, organic 1 cup red, yellow or orange capsicums, chopped 1 cup cherry tomatoes, whole 2 tbsp olive oil 2 tbsp lemon juice, freshly squeezed 1 tbsp dried herbs (oregano, thyme, rosemary) 1 pinch rock salt and pepper to taste Method Preheat oven to 200°C. In a mixing bowl, toss the chicken and vegetables in the olive oil, lemon juice, herbs, salt, and pepper, then transfer to a lined sheet pan. Spread the mixture into an evenly spread out layer, and bake for 20-25 minutes, or until chicken is cooked through and vegetables are tender. This is a one-pan wonder that requires minimal clean-up, and can be served as a main or side dish. Tuna Salad Lettuce Wraps Ingredients 1 tin tuna in water, drained 2-4 large lettuce leaves (romaine or butter lettuce) 1/4 cup celery, finely chopped, organic 1/4 cup red onion, finely chopped 2 tbsp mayonnaise (or Greek yogurt for a lighter option) 1 tbsp Dijon mustard 1 pinch rock salt and pepper to taste Method In a mixing bowl, combine together the drained tuna, chopped celery, red onion. Add the mayonnaise (or Greek yogurt), Dijon mustard, salt, and pepper, and mix well. Spoon the tuna mixture into the lettuce leaves and fold over itself as a wrap. These are a quick and refreshing lunch or snack option. Mediterranean Quinoa Salad Bowl Ingredients 1 cup cooked quinoa, seasoned 1 cup cucumber, diced 1 cup cherry tomatoes, halved 1/2 cup Kalamata olives 1/2 cup crumbled feta cheese 1/4 cup red onion, thinly sliced 2 tbsp olive oil 2 tbsp lemon juice, freshly squeezed 1 tbsp fresh oregano, chopped 1 pinch rock salt and pepper to taste Method Prepare and chop all the vegetables, and then combine all the ingredients in a large bowl. Toss gently to combine and bring out the seasonings. To serve, add to a bowl as a main meal, or use as a side salad with fish, chicken or salmon. Zucchini Noodle Pesto & Prawns Ingredients 2 medium zucchini, spiralised 500g fresh prawns, peeled and deveined 1/2 cup fresh pesto 1 tbsp olive oil 1/4 cup cherry tomatoes, garnish 1 pinch rock salt and pepper to taste Method Heat the oil in a skillet, then add the cleaned prawns, cooking until they turn pink and are fully cooked through. Add zucchini noodles and pesto to the pan, and toss everything together until the noodles are heated. Season with salt and pepper, and garnish with cherry tomatoes to serve. Fresh Summer Rolls & Peanut Sauce   Ingredients 4-6 rice paper sheets 1 cup cooked prawns or tofu 1 cup rice vermicelli noodles, cooked 1/2 cucumber, julienned 1/2 cup spinach, shredded, organic 1-2 carrots, julienned 1-2 sprigs fresh mint, organic 1-2 sprigs fresh coriander, organic Sauce Ingredients 2 tbsp raw peanut butter, runny kind 1 tbsp soy sauce, 1 tbsp lime juice, freshly squeezed 1 tsp honey, raw, organic 1-3 tbsp water (as needed) Method Add a little boiled water to a shallow pan. Then carefully dip a rice paper sheet in the warm water to soften. Spread out on a plate and begin to stuff with prawns/tofu, noodles, vegetables, and herbs. Roll up tightly, folding the end inside the roll as you go; set aside and repeat. In a small bowl whisk together the peanut sauce ingredients, and whisk with a fork or in the blender until super creamy. Serve the rolls with peanut sauce on the side for dipping. Greens Power Smoothie Recipe Ingredients 1 cup spinach, organic 1/2 banana, frozen 1 scoop vanilla protein powder, 45g 1/2 green apple, chopped 1/2 cup kiwi, skin off 1 tbsp almond butter, organic 250ml unsweetened almond milk 1 tsp chia seeds Method Blend all ingredients in a high-powered blender or food processor until smooth and creamy. Add more water or almond milk to reach desired consistency. Adding crushed ice makes for thicker, soft-serve style smoothies perfect for enjoying in bowls. Autumn Lentil Soup Ingredients 1 tin brown lentils, twice rinsed 1 yellow onion, finely chopped 2 large carrots, finely chopped 2 celery stalks, finely chopped, organic 4 cups vegetable broth 1 tsp cumin 1 tsp turmeric 1-2 tsp lemon juice, freshly squeezed 1 pinch rock salt, and pepper to taste, Method Add all the soup ingredients in a large pot and bring it all to a boil. Reduce heat, and simmer until the lentils are tender, approx. 20-30 minutes. To serve, ladle into a favourite soup bowl, and then season with the lemon juice, salt, and pepper. Baked Salmon with Asparagus Ingredients 2 salmon fillets, skin on 8-10 asparagus, woody stalks trimmed 2 tablespoons olive oil 1/2 lemon, slices 2 tsp garlic, finely minced 1-2 tsp dill, fresh, organic 1 pinch rock salt and pepper to taste Method Preheat oven to 200°C. Prep and toss asparagus in the garlic, olive oil, salt, and pepper. Place the salmon fillets and seasoned asparagus on a lined baking sheet. Top salmon with lemon slices before bake for 15-20 minutes, or until the asparagus is tender and the fish is cooked through. Serve as is, or with a side salad for a filling dinner. Chickpea Salad Sandwich Fillings Ingredients 1 can chickpeas, mashed 1/4 cup diced celery 1/4 cup diced red onion 2 tablespoons mayonnaise (or Greek yogurt) 1 tablespoon lemon juice salt and pepper to taste Method To prepare, chop and combine all ingredients into a mixing bowl, and toss together until well combined. This can be used as a delicious wrap or sandwich filling, or even eaten by itself. To make into a sandwich add a few scoops onto a slice of your favourite bread loaf, sourdough, or Turkish bread. Chicken Black Bean Stuffed Potato Ingredients 2 large sweet potatoes, rinsed, skin on 1 cup cooked chicken, shredded (or seasoned tofu) 1 can black beans, twice rinsed 1/2 cup pre-cooked corn, salted 1/2 cup homemade spicy salsa 1/2 Hass avocado, diced or smashed 1-2 sprigs of fresh cilantro, organic Method Scrub the sweet potatoes to remove any dirt, and leaving the skin on, poke each all over with a fork. Then, bake in the oven at 180c (or try the air fryer) until potatoes are tender. Meanwhile, in a mixing bowl combine the cooked chicken, black beans, corn, and a little of the salsa. Once cooked through, cut the sweet potatoes open and stuff with the chicken mixture. To serve, top with the remaining salsa, avocado and coriander. You Might Like: 10 High Protein, Sugar-free Snacks For Weight Loss  → 7 Day Summer Slim Down Smoothie Challenge (For Weight Loss)  → Join The Free Nutritionist-led Membership Group For Ongoing Support → Nutritionist's Note If you'd like to learn more about clean eating without the stress or overwhelm, come and join my free Facebook Community where I share heaps of healthy, wholefood recipes , nutritional advice, and weight loss support for women every week. These topics are also something I regularly teach in clinic and on Zoom masterclass workshops . See my events page for the next masterclass on this topic or drop a comment below for me to answer your personal questions. 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 Certified Personal Trainer & Fitness Instructor, a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health. When she's not in clinic , Emma is mum to five kids, found in her test kitchen or sharing her creative talents for wellness content. 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 write a personal 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 60-Minute 1:1 Consultation to discuss your small business marketing, Perfect for start up business or to revitalise your brand and watch your business flourish! Session includes a 60-minute Call + Strategy Session offering boutique businesses with tips, ideas and a starter strategy to take your online presence to new heights! With proven expertise in social growth, grass-roots marketing, email marketing, digital content creation, and more, this introductory service will help you start an action plan for success and guide you towards achieving outstanding results.

A 2 hour 1:1 Consultation to discuss your small business marketing, Perfect for start up business or to revitalise your brand and watch your business flourish! Session includes a 2 hour Call + Strategy Session offering boutique businesses with tips, ideas and a starter strategy to take your online presence to new heights! With proven expertise in social growth, grass-roots marketing, email marketing, digital content creation, and more, this introductory service will help you start an action plan for success and guide you towards achieving outstanding results.

BONUS GIFT FOR PARTICPANTS ONLY: Congratulations, you completed the Sugar Free Life program and now I am about to gift you 2x 1:1 Clinic Coaching Sessions to set you up for continued success! Click through to my clinic booking calendar to secure your two free 30-minute sessions. Each one offers you a hyper-focused, general consultation as a member of the Sugar Free Life program. Use your session to discuss your progress on the program and troubleshoot any challenges and obstacles. After the sessions, you'll walk away knowing exactly how to maintain your sugar-free life and with ease!

Grab your free sample recipe collection from Sydeny Nutritionist, Emma Lisa of Eat Nourish Glow! Eat cloean and healthy this week with 8 new recipes to try that are made from wholefoods and by a nutritionist you can trust! << BACK MAIN WEBSITE Grab my FREE recipe sampler with a ten of my favourite densely nutritious, clean eating meals. Instant download with quick and easy wholefood-based recipes to try written by an expert Nutritionist. Eat healthy and clean today! I Made A Delicious free Clean Eating Recipe Collection Just For You INSTANT DOWNLOAD! COPYRIGHT © 2023 EAT NOURISH GLOW • PRIVACY POLICY • TERMS & CONDITIONS • SITE DESIGN

Shop our comprehensive collection of women's wellness printables including planners, trackers, and journals designed to enhance your wellness journey. We offer all digital designs in easy PDFs format, and as instant downloads. Pick one and print now! SHOP @ Wellness Printables To Help You Create A Healthier, Happier Life... Explore our collection of wellness printables! Browse fitness trackers, meal planners, and self-care printables--everything you need to plan your best life and achieve your wellness goals. CHEAT SHEETS FITNESS TRACKER & HOME WORKOUT LIFESTYLE PLANNERS & JOURNALS SELF-CARE PLANNERS MOST POPULAR PRINTABLE Quick View Gratitude Cards Printable Price AU$5.95 PRINTABLE Quick View Self Care 5 Day Challenge Price AU$12.95 PRINTABLE Quick View Self Care Tracker & Planner Price AU$12.95 PRINTABLE Quick View CheatSheet - Happier, Healthier Mum Guide Price AU$9.95 1 2 Guides For A Healthier Body & Lifestyle Learn as you fill in the blanks on our printable education sets and goal set using our planners and trackers. Create positive change in all aspects of your Life and master a healthier, happier lifestyle with our range of CheatSheets & Guides. VIEW ALL Fitness Trackers & Home Workouts Browse printables that will help you create and master healthy lifestyle habits and stay on track. Includes home workouts, trackers, fill-in-the-blank journals and more! VIEW ALL Lifestyle Planners & Journals Periods. Yes, we even have a printable for tracking that, and so much more. Our lifestyle planners and journals are purposefully designed to make Life easier, healthier and more organised. BROWSE ALL Wellness Printables Browse our printables for one (or more) that you like. Purchase and download your printable PDF (opens in Adobe Reader). You'll have instant access! Then simply print and start using to help support your health and wellness goals! Easy as! VIEW FAQ ABOUT US LIFESTYLE CHEATSHEETS & HEALTH GUIDES PRINTABLE Quick View CheatSheet - Happier, Healthier Mum Guide Price AU$9.95 PRINTABLE Quick View CheatSheet - Clean Eating For Beginners Price AU$7.95 PRINTABLE Quick View CheatSheet - How To Go More Plantbased Price AU$9.95 CHEATSHEETS FITNESS TRACKER & HOME WORKOUTS PRINTABLE Quick View Fitness & Weight Loss Planner Regular Price AU$12.95 Sale Price AU$10.36 FITNESS PLANNERS & JOURNALS PRINTABLE Quick View Mega Meal Planner Price AU$12.95 PRINTABLE Quick View Monthly Period Planner Price AU$9.95 PRINTABLE Quick View General Life Planner Price AU$8.95 PLANNERS FOR SELF-CARE PRINTABLE Quick View Gratitude Cards Printable Price AU$5.95 PRINTABLE Quick View Self Care 5 Day Challenge Price AU$12.95 PRINTABLE Quick View Self Care Tracker & Planner Price AU$12.95 PRINTABLE Quick View CheatSheet - Happier, Healthier Mum Guide Price AU$9.95 SELF CARE A LOVE NOTE FROM THE CREATOR Why I Started Sharing "Nourish Printables" This shop was born in my Nutrition Clinic, and contains many of the printables I used to work with clients. The printable journals, planners and trackers you'll find here have helped hundreds of women create and cement positive change in the their lives. And my hope is that they'll help you too! I'm Emma Lisa, a busy mum of five, Nutritionist & Health Practitioner for women spanning the last 12+ years. I'm also a freelance graphics, website and Canva designer. ABOUT ME ABOUT FAQ Custom Designs & Done-For-You Templates Are you looking for customised designs you can use in your own business? I can help you with custom Canva templates for ebooks, course and program outlines, workbooks, social media graphics and more! INQUIRE NOW FOLLOW ME on Instagram COPYRIGHT © 2022 EAT NOURISH GLOW • PRIVACY POLICY • TERMS & CONDITIONS

Join the FREE 5-Day Clean Eating Challenge! Reset your diet with wholefood-based detox smoothies and build healthier eating habits for 2025. Hosted by trusted Sydney-based Nutritionist, Emma Lisa, this challenge gives you expert guidance, nourishing recipes, and simple steps to refresh your health! REGISTER NOW FOR 6 JANUARY 2025 5 Day Detox Smoothie Challenge IT'S EASY TO JOIN Join to be part of the FREE January Detox Challenge 01 REGISTER Simply sign up for the detox emails and everything will be emailed to you in seconds! 02 FOLLOW THE STEPS Inside the welcome email, you'll find a step-by-step guide to getting started right away. 03 THE MEMBERSHIP Make sure you are inside the Facebook Community and on the Messenger Chat to start. VISIT COMMUNITY COPYRIGHT © 2025 EAT NOURISH GLOW • PRIVACY POLICY • TERMS & CONDITIONS