![\"\"](\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2020\/05\/megan-eating.jpg\")
<\/a>For varying reasons: I am dairy free (besides very occasional goat\u2019s cheese), gluten free, cane sugar free, preservative\/flavourings and chemical free.\u00a0 I eat roughly a 90% certified organic or spray free diet.\u00a0 I make sure I eat certified organic, free range, grass-fed meat and poultry\/eggs. An individual food I avoid, as they really don\u2019t agree with me, is onion (I cook with leeks instead).\u00a0 I am stricter on being dairy free out of this list and I will rarely eat some of the other things eg if I am at someone\u2019s house.<\/p>\nI am not aligned with any one style of eating.\u00a0 I was along the lines of paleo for a while and this particular style does suit me.\u00a0 But more recently I am having more of the grains\/legumes that paleo does not include.\u00a0 I am definitely about getting as much variety as possible, so this is also why I don\u2019t stick to one style.\u00a0 Because I am about variety I do get bored of having the same thing – I really try not to have the exact same thing every day at each meal and rotate foods as much as possible.<\/p>\n
Although I am a meat eater, I try to have at least 2-3 vegetarian\/vegan dinners a week and I also include fish around 1-2 dinners a week.<\/p>\n
I cook pretty much everything from scratch and eat a whole foods type approach with minimal processed\/packaged foods.\u00a0 I have two small sons and what I eat for lunch and dinner is what they have too.\u00a0 I don\u2019t make different meals.\u00a0 Some breakfasts are different and their snacks are different. We always sit down together at the table as a family for lunch and dinners and weekend breakfast.<\/p>\n
I prefer to eat later in the morning (if I can) so that I have a gap from dinner to breakfast of around 14-16 hours (intermittent fasting).\u00a0 This works well for me.<\/p>\n
So what do my days look like? \u2013 Here\u2019s a snapshot:<\/p>\n
<\/h2>\nBreakfast options<\/strong><\/h2>\nOvernight uncontaminated oats soaked in filtered water \u2013 topped with shredded coconut, banana (or berries or both), slivered almonds, cinnamon, coconut yoghurt (optional ![\"\"](\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2020\/05\/Breakfast-muffins-Megan.jpg\")
<\/a>toppings: brown rice puffs, hemp seeds, buckinis, puffed amaranth)<\/p>\nPaleo blueberry bread rolls toasted with almond butter and banana<\/p>\n
Gluten free bread with a spray of extra virgin olive oil, Everymite and avocado<\/p>\n
Certified organic nitrate free bacon and eggs with avocado and\/or fermented vegetables or oven roasted tomatoes<\/p>\n
Homemade pancakes \u2013 usually topped with banana\/berries and maple syrup<\/p>\n
Home-made waffles \u2013 usually topped with banana\/berries and maple syrup<\/p>\n
<\/h2>\nLunch options<\/strong><\/h2>\nLunch is my meal that is often the same.\u00a0 I nearly always have a large salad and accompany it with some form of protein such as tofu, certified organic nitrate free ham, chicken, salmon\/tuna and occasionally goat\u2019s cheese.<\/p>\n
My salad ingredients include and vary:<\/strong><\/p>\n\n- Baby spinach\/baby kale (not every salad)<\/li>\n
- Capsicum (I like to use red and yellow)<\/li>\n
- Cucumber<\/li>\n
- Snow peas<\/li>\n
- Sugar snap peas<\/li>\n
- Fresh peas<\/li>\n
- Olives<\/li>\n
- Avocado<\/li>\n
- Green beans<\/li>\n
- Cherry tomatoes<\/li>\n
- Hemp seeds<\/li>\n
- Mushrooms<\/li>\n
- Carrot<\/li>\n<\/ul>\n
I generally like to have an accompaniment or dressing depending on my mood.\u00a0 I often make 2 very basic simple dressings.\u00a0 One has extra virgin olive oil with coconut balsamic vinegar and the other one has toasted sesame oil with apple cider vinegar.\u00a0 I also like to use cashew cheeses in my salad as a condiment.<\/p>\n
If I don\u2019t have a salad then I will have leftovers from dinner.<\/p>\n
On weekends, maybe once a month or every couple of weeks we get some form of takeaway lunch which could be slow cooked meat that I have with my salad, sushi, Vietnamese style soup or fish and chips.<\/p>\n
<\/p>\n
Dinner options<\/strong><\/h2>\nAs I have said, I really like to have variety at dinner and there are only a few things we have on a regular basis like weekly or fortnightly.\u00a0 This is mostly due to my children wanting certain things and from a time constraint basis.\u00a0 Otherwise I try to make different dishes and we don\u2019t usually have that exact same dish sometimes for a couple of months.\u00a0 At this time of year, I love doing slow cooked meals, so my slow cooker gets quite a workout.<\/p>\n
![\"\"](\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2020\/05\/Pork-chops-and-glaze-Megan.jpg\")
<\/a><\/p>\nAs I have so much variety I will give an example of my past week of dinners:<\/p>\n
Saturday \u2013 Artichoke, olive and broccoli pasta salad \u2013 Vegan<\/p>\n
Sunday \u2013 Slow cooked Massaman beef curry (spice mix made from scratch) served with Jasmine rice<\/p>\n
Monday \u2013 Lamb chops with roasted vegetables (purple sweet potato, potato, eggplant, squash, fennel, Brussel\u2019s sprouts) and served with homemade BBQ sauce<\/p>\n
Tuesday \u2013 Slow cooked Spanish frittata with potatoes and broccoli served with steamed squash, carrot, cauliflower \u2013 Vegetarian (if you eat eggs)<\/p>\n
Wednesday \u2013 Sausages with steamed potato, broccoli, cauliflower and squash<\/p>\n
Thursday \u2013 Pork Chops with a maple syrup glaze sauce served with slow cooked Mexican style corn cobs<\/p>\n
Friday \u2013 Slow cooked Beef Stroganoff with carrot and zucchini served with gluten free pasta<\/p>\n
I rarely eat anything after dinner.\u00a0 If I do have something it will be a square of dark chocolate.\u00a0 The darker the better.\u00a0 Around once a month I might have a small serve of dairy free ice-cream.<\/p>\n
<\/p>\n
Snacks<\/strong><\/h2>\nI generally don\u2019t snack throughout the day.\u00a0 I do, however, listen to my body and if I am really hungry to the point of distraction, I will choose a healthy option which could be:<\/p>\n
\n- 1-2 Medjool dates, sometimes I will put a brazil nut or macadamia nut inside<\/li>\n
- Carrot sticks and hummus or cashew dip<\/li>\n
- Piece of fruit<\/li>\n
- Couple of rice crackers or some corn chips<\/li>\n
- Handful of mixed nuts<\/li>\n
- Handful Tamari flavoured almonds<\/li>\n
- Smoothie \u2013 usually banana and cinnamon on coconut milk<\/li>\n
- Rice cake with almond butter<\/li>\n
- Once a week or fortnight I will share in a packet of plain chips with my family<\/li>\n
- Once or twice a month I\u2019ll have some home-made popcorn<\/li>\n<\/ul>\n
I do make a sweet treat for my sons once a week\/fortnight which can be anything from muffins, biscuits or a slice.\u00a0 I do not use any refined cane sugar in my baking and stick with mostly maple syrup, honey, bananas, dates or coconut sugar as sweeteners.\u00a0 I use minimal sweetener too.\u00a0 I don\u2019t use wheat flour at all in my house and any flour I use is wholemeal.\u00a0 Most of what I make is gluten and dairy free, so on a rare occasion I will have a small amount of what I make them.\u00a0 This is not every time I make something though as I listen to whether I really want it or just think I do.<\/p>\n
<\/p>\n
Beverages<\/strong><\/h2>\nWhat do I drink?\u00a0 What people drink often gets forgotten about and not considered when looking at their diet, but this can be very important as to what can be going on with them.<\/p>\n
I drink about 2-3L of filtered water and take my water bottle everywhere with me. I start every day with a green tea.\u00a0 My water and green tea are non-negotiable.\u00a0 Then what I drink the rest of the day depends on what I am doing and what I feel like.\u00a0 Some mornings I will have a second cup of tea usually a green chai or another plain green tea.\u00a0 Around lunchtime\/mid afternoon I like to make a chai spiced hot chocolate on almond milk.\u00a0 I steep the chai spices in the almond milk in a saucepan on the stove and then add cacao powder.\u00a0 I do not sweeten this with anything.\u00a0 At dinner time around twice a week we will share kombucha\/coconut water kefir.\u00a0 At night before bed, I love my routine of having a chamomile tea.\u00a0 Some nights I might miss this and not have tea or have a different herbal tea, but generally chamomile tea is also a non-negotiable part of my bed routine.<\/p>\n
Alcohol?\u00a0 Coffee?\u00a0 I hear you say?\u00a0 No to both.\u00a0 I once was a big coffee drinker, but now I am happy with green tea.\u00a0 I don\u2019t really miss the coffee.\u00a0 After years of not listening to my body when it came to alcohol, I now finally have listened.\u00a0 I am better off with minimal alcohol in my life.\u00a0 I would have a glass or two (literally) of white wine around once every one-two months, sometimes not for months on end.\u00a0 I used to love red wines, but they no longer love me, so have been avoiding these completely.\u00a0 I might on an even rarer occasion (perhaps once or twice a year) have a gin and tonic with fresh lime.\u00a0 I certainly don\u2019t miss the aftermath of alcohol and don\u2019t need it in my life.<\/p>\n
I don\u2019t eat out that often or get takeaways.\u00a0 If eating out, I try to get whatever the healthier option is and aim to avoid dairy and gluten as much as possible.\u00a0 If we do get takeaway for dinner, about once every 3 months, it would be Thai, Vietnamese, Indian (very rarely) or fish and chips<\/p>\n
Why I eat like this is specific to my own personal health needs and tastes and is not representative of what everyone should eat.\u00a0 If you would like a personalised eating plan specific to your needs, then contact me to book in a consult \u2013 megan@balancingnutrition.com.au<\/a> or 0417 679 287.<\/p>\n
\n![\"\"](\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/03\/Megan-Crockart-Vive-Blog-Mini.png\")
<\/a><\/p>\nMegan Crockart<\/a>\u00a0is a qualified Holistic Nutritionist & a self-confessed foodie! Megan has a special interest in working with individuals with allergies, food intolerances, SIBO, eczema, pre- & post-natal health & children\u2019s health.<\/em><\/p>\nBalancing Nutrition\u00a0<\/a><\/em><\/p>\nTo book a consultation with Megan please click\u00a0here.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"by Megan Crockart (Clinical Nutritionist) Over the years since becoming a Clinical Nutritionist, many people have been intrigued to know what I eat.\u00a0 I listen to my body and it may have taken a few years to work out exactly … Continue reading
Overnight uncontaminated oats soaked in filtered water \u2013 topped with shredded coconut, banana (or berries or both), slivered almonds, cinnamon, coconut yoghurt (optional Paleo blueberry bread rolls toasted with almond butter and banana<\/p>\n Gluten free bread with a spray of extra virgin olive oil, Everymite and avocado<\/p>\n Certified organic nitrate free bacon and eggs with avocado and\/or fermented vegetables or oven roasted tomatoes<\/p>\n Homemade pancakes \u2013 usually topped with banana\/berries and maple syrup<\/p>\n Home-made waffles \u2013 usually topped with banana\/berries and maple syrup<\/p>\n Lunch is my meal that is often the same.\u00a0 I nearly always have a large salad and accompany it with some form of protein such as tofu, certified organic nitrate free ham, chicken, salmon\/tuna and occasionally goat\u2019s cheese.<\/p>\n My salad ingredients include and vary:<\/strong><\/p>\n I generally like to have an accompaniment or dressing depending on my mood.\u00a0 I often make 2 very basic simple dressings.\u00a0 One has extra virgin olive oil with coconut balsamic vinegar and the other one has toasted sesame oil with apple cider vinegar.\u00a0 I also like to use cashew cheeses in my salad as a condiment.<\/p>\n If I don\u2019t have a salad then I will have leftovers from dinner.<\/p>\n On weekends, maybe once a month or every couple of weeks we get some form of takeaway lunch which could be slow cooked meat that I have with my salad, sushi, Vietnamese style soup or fish and chips.<\/p>\n <\/p>\n As I have said, I really like to have variety at dinner and there are only a few things we have on a regular basis like weekly or fortnightly.\u00a0 This is mostly due to my children wanting certain things and from a time constraint basis.\u00a0 Otherwise I try to make different dishes and we don\u2019t usually have that exact same dish sometimes for a couple of months.\u00a0 At this time of year, I love doing slow cooked meals, so my slow cooker gets quite a workout.<\/p>\n As I have so much variety I will give an example of my past week of dinners:<\/p>\n Saturday \u2013 Artichoke, olive and broccoli pasta salad \u2013 Vegan<\/p>\n Sunday \u2013 Slow cooked Massaman beef curry (spice mix made from scratch) served with Jasmine rice<\/p>\n Monday \u2013 Lamb chops with roasted vegetables (purple sweet potato, potato, eggplant, squash, fennel, Brussel\u2019s sprouts) and served with homemade BBQ sauce<\/p>\n Tuesday \u2013 Slow cooked Spanish frittata with potatoes and broccoli served with steamed squash, carrot, cauliflower \u2013 Vegetarian (if you eat eggs)<\/p>\n Wednesday \u2013 Sausages with steamed potato, broccoli, cauliflower and squash<\/p>\n Thursday \u2013 Pork Chops with a maple syrup glaze sauce served with slow cooked Mexican style corn cobs<\/p>\n Friday \u2013 Slow cooked Beef Stroganoff with carrot and zucchini served with gluten free pasta<\/p>\n I rarely eat anything after dinner.\u00a0 If I do have something it will be a square of dark chocolate.\u00a0 The darker the better.\u00a0 Around once a month I might have a small serve of dairy free ice-cream.<\/p>\n <\/p>\n I generally don\u2019t snack throughout the day.\u00a0 I do, however, listen to my body and if I am really hungry to the point of distraction, I will choose a healthy option which could be:<\/p>\n I do make a sweet treat for my sons once a week\/fortnight which can be anything from muffins, biscuits or a slice.\u00a0 I do not use any refined cane sugar in my baking and stick with mostly maple syrup, honey, bananas, dates or coconut sugar as sweeteners.\u00a0 I use minimal sweetener too.\u00a0 I don\u2019t use wheat flour at all in my house and any flour I use is wholemeal.\u00a0 Most of what I make is gluten and dairy free, so on a rare occasion I will have a small amount of what I make them.\u00a0 This is not every time I make something though as I listen to whether I really want it or just think I do.<\/p>\n <\/p>\n What do I drink?\u00a0 What people drink often gets forgotten about and not considered when looking at their diet, but this can be very important as to what can be going on with them.<\/p>\n I drink about 2-3L of filtered water and take my water bottle everywhere with me. I start every day with a green tea.\u00a0 My water and green tea are non-negotiable.\u00a0 Then what I drink the rest of the day depends on what I am doing and what I feel like.\u00a0 Some mornings I will have a second cup of tea usually a green chai or another plain green tea.\u00a0 Around lunchtime\/mid afternoon I like to make a chai spiced hot chocolate on almond milk.\u00a0 I steep the chai spices in the almond milk in a saucepan on the stove and then add cacao powder.\u00a0 I do not sweeten this with anything.\u00a0 At dinner time around twice a week we will share kombucha\/coconut water kefir.\u00a0 At night before bed, I love my routine of having a chamomile tea.\u00a0 Some nights I might miss this and not have tea or have a different herbal tea, but generally chamomile tea is also a non-negotiable part of my bed routine.<\/p>\n Alcohol?\u00a0 Coffee?\u00a0 I hear you say?\u00a0 No to both.\u00a0 I once was a big coffee drinker, but now I am happy with green tea.\u00a0 I don\u2019t really miss the coffee.\u00a0 After years of not listening to my body when it came to alcohol, I now finally have listened.\u00a0 I am better off with minimal alcohol in my life.\u00a0 I would have a glass or two (literally) of white wine around once every one-two months, sometimes not for months on end.\u00a0 I used to love red wines, but they no longer love me, so have been avoiding these completely.\u00a0 I might on an even rarer occasion (perhaps once or twice a year) have a gin and tonic with fresh lime.\u00a0 I certainly don\u2019t miss the aftermath of alcohol and don\u2019t need it in my life.<\/p>\n I don\u2019t eat out that often or get takeaways.\u00a0 If eating out, I try to get whatever the healthier option is and aim to avoid dairy and gluten as much as possible.\u00a0 If we do get takeaway for dinner, about once every 3 months, it would be Thai, Vietnamese, Indian (very rarely) or fish and chips<\/p>\n Why I eat like this is specific to my own personal health needs and tastes and is not representative of what everyone should eat.\u00a0 If you would like a personalised eating plan specific to your needs, then contact me to book in a consult \u2013 megan@balancingnutrition.com.au<\/a> or 0417 679 287.<\/p>\n Megan Crockart<\/a>\u00a0is a qualified Holistic Nutritionist & a self-confessed foodie! Megan has a special interest in working with individuals with allergies, food intolerances, SIBO, eczema, pre- & post-natal health & children\u2019s health.<\/em><\/p>\n Balancing Nutrition\u00a0<\/a><\/em><\/p>\n To book a consultation with Megan please click\u00a0here.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" by Megan Crockart (Clinical Nutritionist) Over the years since becoming a Clinical Nutritionist, many people have been intrigued to know what I eat.\u00a0 I listen to my body and it may have taken a few years to work out exactly … Continue reading <\/a>toppings: brown rice puffs, hemp seeds, buckinis, puffed amaranth)<\/p>\n<\/h2>\n
Lunch options<\/strong><\/h2>\n
\n
Dinner options<\/strong><\/h2>\n
<\/a><\/p>\nSnacks<\/strong><\/h2>\n
\n
Beverages<\/strong><\/h2>\n
\n<\/a><\/p>\n