Redefined Nutrition + Coaching

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Redefined Nutrition + Coaching I help busy Professionals get their time back, lose 8-10kgs in 16 weeks, without endless cardio and boring meal plans

22/10/2026

Nailed it ✅ or Failed it ❌

Chickpea Peanut Butter Chocolate Chip Cookies

INGREDIENTS (4-5 cookies)

125g chickpeas, rinsed, drained and patted dry
65g creamy peanut butter
40g honey or maple syrup
1/2 tsp vanilla extract
1/4 tsp baking powder
Pinch of salt
30g dark chocolate chips

METHOD

1. Preheat oven to 175°C and line a baking tray with baking paper.
2. Add the chickpeas, peanut butter, honey, vanilla, baking powder and salt to a blender or food processor.
3. Blend until completely smooth, scraping down the sides as needed.
4. Fold through the dark chocolate chips.
5. Divide the mixture into 4 equal portions on the baking tray and gently flatten into cookie shapes.
6. Bake for 10–12 minutes, or until the edges are golden and the tops are just set.
7. Allow to cool on the tray for at least 10 minutes to firm up.

MACROS PER COOKIE

125-150 calories (depends if you make 4 or 5)
5g protein
18g carbohydrates
7g fat
3g fibre

Want more simple, high-protein recipes that actually taste good?

Comment NOURISH below and I’ll send you my FREE recipe book.

Trying to lose 5–10kg? You don’t need another sad salad lunch.What you need is a meal that actually fills you up, tastes...
22/10/2026

Trying to lose 5–10kg? You don’t need another sad salad lunch.

What you need is a meal that actually fills you up, tastes good and takes 15 minutes. That way you’re not raiding the pantry at 3pm.

This Taco Beef Fried Rice has nearly 40g of protein, a big serve of veg and real carbs. It’s the kind of meal that makes fat loss feel easy instead of miserable.

TACO BEEF FRIED RICE
540 kcal | 39g P | 60g C | 15g F (per serve)

SINGLE SERVE
- 125g lean beef mince
- 10g taco seasoning
- 100g frozen green beans
- 125g cooked jasmine rice
- 10ml dark soy sauce
- 15ml oyster sauce
- 1 egg
- Spring onion and sriracha to garnish

MEAL PREP (5 SERVES)
- 625g lean beef mince
- 50g taco seasoning
- 500g frozen green beans
- 625g cooked jasmine rice (2.5 microwave pouches)
- 50ml dark soy sauce
- 75ml oyster sauce
- 5 eggs
- Spring onion and sriracha to garnish

METHOD
1. Brown the mince with the taco seasoning
2. Add the frozen green beans and cook for 3–4 mins
3. Add the rice, soy and oyster sauce, then toss until the rice crisps up
4. Push it all to the side, crack in the egg(s) and scramble through
5. Top with spring onion and sriracha

For the meal prep batch, use your biggest pan or wok and split it into 5 containers. It keeps for 4 days in the fridge.

Lunch is sorted for the week, so there’s no decision fatigue and no 3pm pantry raid.

Comment “nourish” for my free high protein recipe book

22/10/2026

If you didn’t wake up tomorrow, would you be happy with how you showed up today?

Not “did you crush your session.” Not “did you hit your macros perfectly.” Not “did you smile the whole way through.”

Showing up doesn’t look like a highlight reel. Some days it’s a PB. Some days it’s a half-arsed walk because that’s all you had. Some days it’s just sitting with someone you love and actually being there.

For me, it’s never been about perfect days. It’s about doing things with purpose. Knowing why I’m doing them, and giving what I’ve got on that day, whatever that looks like.

That’s what gets me through tough sessions, long work days and the stuff no one sees. It’s also what makes moments like these mean so much.

You know how to eat healthy.You train hard.You’re just farkin’ busy.And the last thing you want to do on a Sunday night ...
21/10/2026

You know how to eat healthy.
You train hard.
You’re just farkin’ busy.

And the last thing you want to do on a Sunday night is sit there working out what you’re eating for the week.

So here’s 4 days already worked out for you

Every plan follows the same simple structure:
3 meals. 1 snack. 1 dessert.
Around 1,650 calories and 140g+ protein.
Different food each day, same structure every time.

Why it works:

→ Protein in every meal. You stay full, hold onto the muscle you’re training hard for, and stop picking all afternoon.

→ Calories and protein do the heavy lifting. You don’t need perfect food choices, just the right totals.

→ Protein + fibre + veg at every main meal keeps your energy steady, so there’s no 3pm crash and no 9pm pantry raid.

→ Dessert’s built in, because a plan you actually enjoy is one you’ll stick to.

These aren’t rules. They’re templates.
Swap chicken for beef or rice for potato. Keep the structure and you’ve got your week sorted in 5 minutes, not 50.

This is the type of eating Jade used to drop 10% body fat, while living a full, busy life.

Save this so Sunday’s already done.

Want a full week planned out for you, plus one of our training programs? Comment “SAMPLE” and I’ll send it straight to your DMs

21/10/2026

Nailed ✅ or Failed ❌

This is honestly a 10/10

Per bagel:
281 Cals
25g protein
16g Fat fat
9g carb

Ingredients:
30g shortcut bacon
1 rice paper sheet
20g light Mozzarella cheese
2 Eggs
Sesame seeds

Method:

1. Whisk the eggs together in a bowl, then coat the rice paper in the egg until it begins to soften.
2. Cook the bacon in a pan and remove
3. Add egg mixture to pan and scramble
3. Place the bacon and egg mixture onto the softened rice paper and top with cheese.
4. Bring the edges together and carefully form it into a bagel shape.
5. Finish with a sprinkle of sesame seeds over the top.
6. Pop it into the air fryer at 180°C for around 10–15 minutes, or until the outside is golden and crunchy.

Rock my socks off 10/10

Comment “air fryer” for my free Air fryer recipe book

Shoutout to Maja Ilic👩🏻‍🍳 for the inspo

21/10/2026

NAILED IT ✅ OR FAILED IT ❌

AIR FRYER CHICKEN FAJITAS!

MACROS PER SERVE (Approx.)

Calories: 320
Protein: 51g
Carbs: 14g
Fat: 6g

INGREDIENTS (4 SERVINGS)

* 800g raw chicken breast, diced
* 150g red capsicum
* 150g yellow capsicum
* 150g green capsicum
* 100g red onion
* 40g fajita seasoning
* 15ml fresh lime juice
* 10g olive oil or cooking spray
* Salt and pepper to taste

METHOD

1. Dice your chicken, capsicums and red onion.
2. Add everything directly into your air fryer basket or air fryer-safe tray.
3. Add the fajita seasoning, lime juice and olive oil, then mix everything together until evenly coated.
4. Air fry at 190°C for approximately 15–20 minutes, tossing halfway through, until the chicken is cooked through (75°C internally).
5. Divide into four servings and enjoy!

OPTIONAL: Serve with rice, wraps or potatoes for some additional carbohydrates. These aren’t included in the macros above.

High protein, low calorie, packed with flavour and minimal washing up!

Definitely nailed it Samuel Benjamin

Comment AIR FRYER below and I’ll send you our FREE Air Fryer Recipe Book!

10 million views… and the biggest concern wasn’t the recipe. It was the air fryer. 👀“Those chemicals poison your body sl...
20/10/2026

10 million views… and the biggest concern wasn’t the recipe. It was the air fryer. 👀

“Those chemicals poison your body slowly.”
“W/ a side of forever chemicals.” 🤢

I get it. There’s a lot of fear online about what’s in our food and cookware. So let’s look at what the evidence actually says.

✅ The chemical people were most concerned about (PFOA) was phased out of non-stick cookware over a decade ago
✅ Modern coatings remain stable at normal air fryer temperatures
✅ Air frying uses far less oil than deep frying

Current evidence doesn’t show that normal air fryer use poses a meaningful health risk.

Still not comfortable? Choose a model with a stainless steel or glass basket, and avoid scratching the coating with metal utensils. Simple.

Here’s the bigger picture..
Your health is shaped far more by the fundamentals: consistent sleep, adequate protein, whole foods and regular strength training.

Don’t let fear of the small stuff distract you from the habits that actually move the needle.

Follow Redefined Nutrition + Coaching for nutrition without the fear-mongering.

I hear this often with women feeling stuck in their 30s, 40s and 50s“I didn’t work out, so I shouldn’t eat.”Rest day com...
20/10/2026

I hear this often with women feeling stuck in their 30s, 40s and 50s

“I didn’t work out, so I shouldn’t eat.”

Rest day comes around and food gets cut back because you didn’t earn it. Coffee for breakfast. A light lunch. Then by 8pm you’re starving and the pantry wins.

So you skip breakfast the next day to make up for it. And the cycle runs again.

Here’s the truth. Food isn’t a reward for exercise. Most of the energy you burn each day comes from simply being alive, not from your workout. And rest days are when your body repairs the work you’ve done. Under fuel them and you recover worse, crave more and overeat later.

Eat on your rest days. Get protein in at every meal. Plan your afternoon snack. Stop paying for food with exercise.

You don’t earn your food. You fuel your life.

If you’re done earning every meal and want a plan that fuels your whole week, comment READY and we’ll send you the details on coaching.

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