Nutrition Plans

Food fuels movement, learning, exploring, love making and everything in between! Nurture a loving and healthy relationship wth food.

Book a 15 minute free consult by expressing your interest to:
christina@saeyond.com
or messaging:
041 355 2904

Specific plans can be designed for:

  • improving over all energy, focus, sleep and performance
  • athletic and sports nutrition
  • weight management and loss
  • muscle gain specific nutrition
  • healing your relationship with food
  • pre and post natal meal plans and nutrition
  • nutrition workshops and plans for families and kids
  • Initial consults are $120 and involve:
  • A supportive two-way question and answer session to get to know you and what will serve your goals whilst harmonising with your lifestyle
  • Food diary and other resources to keep you on track and build a healthy relationship with food.
  • On-going nutrition coaching is $65/week or $600 for a 10 week program. (popular option)

Indulge your curiosity as you scroll down, eating well does not mean deprivation.

Pistachios on Pancakes
W blueberries burrowed within

Base Ingredients:

  • 2 eggs
  • 1 mashed banana (browner the better)
  • 1/4 cup blueberries
  • 2tbsp tapioca flour
  • pinch os sea salt
  • 1tbsp collagen powder

Toppings:

  • more blueberries
  • sliced banana
  • hazelnut butter
  • maple syrup
  • cinnamon
  • pistachios

Method:

  1. Whisk two eggs in a small mixing bowl, add a banana and mash and combine well. Add the blueberries and give Ita good stir through.
  2. Spoon in dry ingredients (tapioca, collagen, sea salt) and mix until all is well combined and something representing just wetter than a paste is in your mixing bowl.
  3. Turn your stove to medium-low heat and allow a non-stick, non-toxic (avoid teflon) pan to heat up a minute or so. Pour in batter and allow to cook 2-3 minuets one side, 1-2 minutes the other side.
  4. Flip onto a bowl and get creative with toppings but realise that toppings, whilst tasty, can be absolute calorie bombs.

Macros:

The above makes 1 serve, the macros described are per serve:

Each: 347cal 11gP 6gF 11gC

Peanut Cinnamon Endurance balls

Developed for endurance athletes. They are absolutely ideal for before or after your event. These balls provide a good smack of carbs for muscle recovery and readily absorbed fats in the form of MCT. The cordyceps and maca are your featured adaptogens to support mitochondrial efficiency (access to energy) and fight oxidative damage and stress the tissues may experience during your training. 

The chew factor on these make them epicly morish and that crunch that sneaks in from the cacao gives a really nice rounding to the mouth feel. You may want to make them without the honey if you like it a little less sweet but you will lose a little of that all important carb content. 

Cinnamon does things to peanut butter. They’re such a classic combo and palatable for kids which makes whipping these up a super fun family venture. Watch them squish the balls in their hands and giggle in contention with that mouthful of dreamy, gooey, nuttiness. 

Ingredients:

  • ½ cup dry rolled oats
  • ¼ cup Almond meal
  • ¼ cup peanut butter (plus extra for lashing atop)
  • 1 tbsp MCT oil
  • 1 tbsp honey
  • 1tbsp chia seeds
  • 1tbsp cacao nibs
  • 1tbsp Maca powder
  • 1tbsp Cordyceps mushroom powder
  • 1tsp cinnamon and a pinch of salt

Method:

  • Add dry ingredients to a bowl and mix together. 
  • Create a well and add the remaining ingredients.
  • Combine into a paste that should stick together, form into balls. 
  • Use a fork to lash with peanut butter and garnish with cacao nibs and chia seeds etc or store to set in fridge straight away. 

Optionals:

Freezing these and then coating with melted chocolate is an easy way to turn these endurance and performance enhancing bites into a satisfyingly chewy dessert. 

Macros:

The above makes 8 balls. The following macros are per ball.

Each: 111cal 3gP 6.4F 10gC

The Power of Cordyceps Mushroom

Increase oxygen utilization and strengthen your respiratory power for a boost to your endurance and stamina as well as supporting your immunity and recovery. 

Change your performance game. Reach new peaks. 

Get in contact to place your order.

Moroccan Baked Chicken W Roasted pumpkin, eggplant and Jerusalem artichokes

This was a super fun dish to put together! The key was definitely not over cooking the chicken but lightly blowing and trusting that it would be cooked to perfection in the simmery tomatoey sauce in the oven.

I went pretty hard with the dukkuh spice over the eggplant and pumpkin but it absolutely makes it. As do the chunky wedge artichokes that I sprinkled with fennel seed before roasting the whole lot in a light drizzle of olive oil.

If you want to pick up some fresh pita or crusty sourdough then do it, the sauce is begging to be soaked up by some quality carbohydrates.

Ingredients:

  • 500g chicken breast
  • 500g sliced pumpkin
  • 1 egg plant
  • 300g Jerusalem artichokes
  • 1tsp olive oil
  • salt and pepper
  • dukkuh spice
  • fennel seed
  • The Sauce
  • 2 tins of tomato
  • 2 tbsp tahini
  • 2-4 cloves garlic
  • 1 tsp cumin
  • 1 tbsp smoked paprika
  • 1 tsp oregano

Method:

Cut chicken breast into strips and cook in a largish pot on med-high heat until lightly browned. Meanwhile, add all sauce ingredients to a blender and whiz together until smooth.

Turn oven to 200 degrees to preheat. Slice eggplant into 2cm thick ‘steaks’ and salt, allow to ‘sweat’ 2 minutes a side, dabbing the excess moisture away with a clean kitchen towel. Slice artichokes into quarters to resemble wedges.

Arrange eggplant on a tray next to cm slices of pumpkin, drizzle with olive oil and season with salt, pepper and dukkuh seasoning. Arrange the artichokes on the same tray adding extra fennel seed atop them.

Place the vegetable tray on the top level on the oven and the pot of tomatoey sauced chicken on the bottom tray. Allow 20-25 minutes.



Plate up and garnish with some fresh parsley and enjoy!

Macros:

The above makes 3 serves. The following macros are per serve:

Each: 283cal 4gC 8gF  47gP

Mexi Spice

You can turn up the feist as you wish by playing around with different cayenne pepper ratios, some will be more about the garlic, some will enjoy adding a bit more smoked paprika.

Personalise as you like from the below foundation of flavour.

  • 1&1/2 tbsp onion powder
  • 1&1/2 tbsp smoked paprika
  • 1 tbsp garlic flakes
  • 1 tbsp dried oregano
  • 1tbsp ground coriander seed
  • 1tbsp ground cumin
  • 1/2 tbsp salt
  • 1tsp cayenne pepper

Simply fold together and store in a sanitised, air tight jar.

Note, it is all natural ingredients without any fillers or anti-caking agents so it may clump together after a couple of weeks. This isn’t a big deal, break apart with a spoon or shake it up.