This is your no-BS corner of the internet for all things food, fitness, and feeling good—without the guilt, the fads, or the obsession over macros to the decimal point.

At The Nourished PT, we believe in fueling for strength, not shrinking. That means no detox teas, no “clean eating” cults, and absolutely no glorifying restriction. Just real food, real life, and real results—for people who want to train hard and still say yes to dinner out, a cheeky cocktail, or dessert on a Tuesday night (because why not?).

Here on the blog, you’ll find:
– Performance-driven nutrition tips that actually work in a busy schedule
– Mindset support for breaking up with diet culture once and for all
– Meal ideas and food strategies that don’t take 3 hours to prep
– Honest chats about what it really takes to fuel your body, your goals, and your life

Whether you’re chasing a PB, lifting for the joy of it, training for life after injury, or just tired of starting over every Monday, you’re in the right place.

This blog is here to help you eat like you love yourself, train like you mean it, and live like you’ve got nothing to prove—because you don’t.

So grab a coffee (or a protein shake, or a croissant—we don’t judge), settle in, and let’s make nutrition simple, strong, and sustainable.

— Jess
The Nourished PT

Let’s face it—diet culture has done a number on us.

It’s convinced us that the only way to be “healthy” is to restrict, eliminate, and obsess. Cut the carbs. Ditch the sugar. Skip the snacks. And somehow, we’re meant to smile while running on fumes, missing out on dinners with friends, and feeling guilty for every bite that wasn’t “clean” enough.

But here’s the thing: if your goal is to perform better, feel better, and actually enjoy your life, restriction isn’t the answer. Balance is.

Performance Starts with Fuel, Not Deprivation

You wouldn’t expect your car to run on empty and still perform at its best. So why would your body be any different?

Whether you’re lifting weights, running, playing sport, or just juggling work and life—your body needs energy. Carbs fuel movement, fats support hormones and recovery, and protein builds the muscle that helps you move better and stay strong.

When you restrict certain foods or food groups, you’re not just cutting calories—you’re cutting performance potential.

Balanced nutrition means giving your body what it needs to do what you want.

Health Isn’t Measured by Hunger

A restrictive mindset can easily spiral into disordered habits—where the number on the scale becomes more important than how you feel. That’s not health. That’s stress disguised as “discipline.”

Real health is built on consistency, nourishment, and flexibility. It’s about supporting your immune system, gut health, hormones, and mental wellbeing—not just your waistline.

A balanced approach doesn’t just fuel your workouts—it fuels your mood, focus, and recovery too. And that’s where the long-term wins happen.

Happiness Comes from Food Freedom

Here’s the underrated truth: food is more than fuel—it’s culture, connection, and comfort too.

Restriction tends to create all-or-nothing thinking. One “off-plan” meal becomes a spiral of guilt, which leads to the binge-restrict cycle that keeps people stuck.

Balance creates space for enjoying your food and reaching your goals. It’s eating the burger and the salad. It’s having the energy to train hard and the flexibility to say yes to dinner with your friends. It’s dropping the guilt and picking up habits you can actually sustain.

So, What Does Balance Actually Look Like?

It looks like:

• Prioritising whole foods most of the time—and enjoying treats some of the time
• Eating enough to support your output, not shrinking yourself to fit a box
• Ditching the “good” vs “bad” food labels
• Nourishing your body without punishing it

It’s not sexy. It’s not trendy. But it works—and it feels damn good.

Balance isn’t a fallback—it’s the strategy that wins long term. If your goal is to train like an athlete, feel your best, and still enjoy the life you’ve worked hard to build, restriction just won’t cut it.

Choose fuel over fear. Choose consistency over chaos. Choose balance—and watch what happens.

—

Want help building a nutrition plan that supports your training and your lifestyle? Let’s chat.

This easy Mexican rice one-tray bake is so easy and full of flavour! Dump all the ingredients in a baking dish, pop it in the oven, and that’s it. 

You’ll need:

• 500ml lean beef mince
• 210g white rice (uncooked)
• 2 x 400g canned diced tomatoes
• 400g canned black beans (drained)
• 2 packet taco seasoning (I use Mingle)
• 1 brown onion 
• 1/2 red capsicum 
• 300ml chicken stock 
• 150g cheese 
• 90g corn chips 
• 120g avo
• 120g light sour cream 

To make: 

1. Preheat oven to 180 degrees. In an oven safe dish, combine the onion, capcisum, rice, mince, diced tomatoes, black beans, stock, beef mince, and taco reasoning. Mix well 
2. Cover with foil and bake for 30 minutes
3. Remove the foil and sprinkle with cheese on top. Return the dish to the oven to bake for another 10-15 minutes, until cheese is melted and rice is tender.
4. Sere with sour cream, avo, and corn chips! 

Serves 6
Macros 577 cals || 32g protein

A fun and flavorful twist on classic tacos! These Chicken Caesar Tacos combine crispy tortillas, seasoned chicken, bacon, and Caesar dressing for the perfect high-protein bite.

Nutrition Per Taco: 260 kcal | 17g protein

Serves: As many as you like!

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients (Per Taco):

• 1 mini tortilla
• 50g chicken mince
• 8g diced bacon
• 10g Parmesan cheese
• 10g Caesar dressing

Method:

1. Cook the chicken mince in a pan over medium heat until browned.
2. Add the diced bacon and cook until crispy.
3. Warm the mini tortilla in a dry pan or microwave.
4. Assemble the taco: Fill the tortilla with cooked chicken and bacon, then top with Parmesan and Caesar dressing.
5. Enjoy immediately!

Perfect for a quick and delicious meal packed with flavour and protein! 🌮🔥

Variations & Add-Ons:

🌮 Crunchy Option – Lightly toast your tortilla in a pan for a crispy taco shell.
🌱 Make it Leaner – Use turkey mince instead of chicken and swap bacon for extra veggies.
🧀 Extra Cheesy – Add shredded mozzarella for a melty, cheesy finish.
🥬 Boost the Greens – Add shredded lettuce or baby spinach for extra freshness.
🔥 Spice It Up – Drizzle with hot sauce or add chili flakes for a kick!

Perfect for a quick, high-protein meal with endless ways to customise! 🌮✨

A high-protein, flavour-packed meal that’s perfect for a quick and satisfying dinner! These beef enchiladas are loaded with 38g of protein per serve to keep you fuelled.

Nutrition Per Serve: 525 kcal | 38g protein

Serves: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

• 4 whole grain wraps (@helgas.bakehouse)
• 500g lean beef mince
• 1 sachet taco seasoning (@mingleseasoning)
• 1 jar enchilada sauce (@oldelpasoaustralia)
• 80g shredded tasty cheese
• Optional: Freshly diced tomato & jalapeños

Method:

1. Cook the beef mince in a pan with taco seasoning until fully browned.
2. Preheat your oven to 180°C (350°F).
3. Assemble the enchiladas: Place ¼ of the cooked mince into a wrap, roll it up, and place in an oven-safe dish. Repeat for all 4 wraps.
4. Top with sauce & cheese: Pour over the enchilada sauce and sprinkle with shredded cheese.
5. Bake for 20 minutes, or until the cheese is melted and golden.
6. Serve with freshly diced tomato and jalapeños for an extra flavor hit.

Enjoy your high-protein, deliciously cheesy enchiladas! 🌯🔥

Choc Mint Protein Balls

A refreshing twist on a classic protein snack! These Choc Mint Protein Balls are rich, chocolatey, and packed with nutrients—perfect for an on-the-go energy boost.

Nutrition Per Ball: 166 kcal

Makes: 22 balls

Prep Time: 10 minutes

Chill Time: 1–2 hours

Ingredients:

• 2 cups oats
• 2 cups dates
• 90g chocolate protein powder
• ½ cup cocoa powder
• ½ cup desiccated coconut
• 1 cup coconut oil
• 2 tbsp mint essence

Method:

1. In a blender, blitz the oats and dates until finely ground. Transfer to a large mixing bowl.
2. Add the protein powder, cocoa powder, desiccated coconut, coconut oil, and mint essence to the bowl. Mix well until fully combined.
3. Refrigerate for 1–2 hours to allow the mixture to firm up.
4. Portion into small amounts and roll into balls.
5. Coat each ball in extra desiccated coconut, then return to the fridge to set.
6. Enjoy! Store in the fridge for a grab-and-go snack.