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Needing some plant-based high protein snack ideas?

Needing some plant-based high protein snack ideas? Here are a few of our favourites! ☝🏼

To help keep your energy and appetite stable throughout the day, we suggest eating every 2-3 hours or approximately 6 times throughout the day! 🥜

Having a source of protein with your snacks will help keep you feeling fuller for longer, as well as promote muscle and tissue repair and growth 💪

💚 the PNW Clinic team

Let’s talk building muscle on a plant-based diet

Let’s talk building muscle on a plant-based diet 💪

If you’re wanting to build muscle, protein is one of the most important nutrients to consider❗️

It is recommended that people looking to build muscle aim for 1.6-2g protein per kg of body weight if following a plant-based diet 🌱

This might sound like an overwhelming amount, but with a few tips and strategies our your sleeve it is more than achievable!

Swipe to see our top tips for increasing protein to build muscle mass on a plant-based diet ➡️

💚 the PNW Clinic team

Snacking can sometimes get a bad rap, but it’s a

Snacking can sometimes get a bad rap, but it’s actually a great way to keep our appetites stable, our energy up and prevent over eating later in the day 🍎

If you feel like you can’t stop snacking - your snacks may not be properly balanced and satisfying enough❗️

We have built a basic guide on how to build a satisfying snack that will keep you feeling full until your next meal. Try including:
✅ Protein, such as nuts and seeds, nut butters, protein powder, soy products such as tofu and soy milk, hummus or falafel
✅ Fibre, this can be found in fruits, vegetables, nuts, seeds and whole grains
✅ Carbohydrates, such as pasta, rice, crackers and potato
✅ Healthy fats, such as avocado, nuts and seeds

Still not sure how to put it all together? Keep swiping for some of our favourite go-tos! ➡️

💚 the PNW Clinic team

This is your friendly reminder that ALL foods can

This is your friendly reminder that ALL foods can fit in a healthy and balanced diet 💖

We eat for a variety of different reasons, and nutrition is only one part of this picture. Eating for pleasure, enjoyment, social and cultural occasions and some of the other just as important reasons 🥰

This means 👇🏻
✨ You’re always allowed to eat the foods you enjoy - you do not need permission
✨ You don’t always need to go for the “low cal” version to try and satisfy your cravings. Enjoy the real thing and be mindful in the moment!
✨ Eating out with friends is a great way to connect with others over some delicious food - it is not a diet sabotaging activity

If you have noticed your relationship with food is difficult, it doesn’t have to be this way. Seeking help from professionals such as an experienced dietitian, as well as a psychologist and GP can get you started on the journey to food freedom and making peace with your body 💞

At PNW, our lovely dietitians @nutritionbykiah and @thehealthylabel are highly experienced in the areas of disordered eating and eating disorders. If you would like to have a chat with our dietitians, we do offer free 15-minute discovery calls. You can book this by heading to the link in our bio 💚

Omega 3 fatty acids play many important roles in o

Omega 3 fatty acids play many important roles in our health, including reducing inflammation and heart health 🫀

Getting enough omega 3s on a plant-based diet can be tricky, as well-known sources include animal products such as fatty fish 🐟

To make this more difficult, plant-based omega 3s typically contain a form called ALA. ALA first needs to be converted to other forms DHA and EPA for maximum health benefits ✨

To make sure you are getting enough omega 3s on a plant-based diet, make sure you’re eating these foods regularly!☝🏼

Our top tips to increase plant-based omega 3s are:
✅ Having a chia seed pudding for a snack
✅ Topping your morning oats and cereals with chia, hemp and flaxseeds
✅ Add walnuts to your salads and baking recipes

Some people are not as efficient at converting ALA to EPA and DHA, and may require an algae-based omega 3 supplement 💊

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Phone: 07 3040 6911
Fax: 07 3036 5824
admin@plantnutritionwellness.com

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