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Merri's Nutrition and Fitness

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25.01.2022 Time to do a FULL DAY OF EATING POST!! . My calories have been dropped around 1800-1850 calories per day and I am still eating big volumes of food and making sure I have enough calories left to have my favourite meal of the day (dessert)!! . If you make any of these recipes make sure you tag me in your creations as I love seeing my recipes come to life through your eyes!!! #thankmelater ... . Breakfast ~ Fruit Bread French Toast; Dice I slice of Coles Gluten Free Fruit Bread and place into a ramekin. Mix 120mls egg whites with the stevia, 60mls almond milk and cinnamon and pour over the bread (covering it all). Place into the microwave on 60 sec increments until cooked. Top with 40g coconut yoghurt, 30g blueberries and 8g @macr0mike PB. Cals: 290 P 22g, C-35g, F-8g . AM Snack ~ Stackers Ham, Cheese & Crackers Snack with a decaf almond milk cappuccino. Cals: 129 . Lunch ~ Chicken Nasi Goreng using the Heart & Soul Nasi Goreng sauce mix (available from Woolworths) and served with 60g Tilda Brown Microwave Wholegrain Rice. Cals : 370 . Snack ~ No Blend Strawberry Smoothie topped with Jelly; Mix 80g cottage cheese, 100g plain greek yoghurt, lemon juice, stevia & cinnamon in a small bowl until combined. Mix in frozen 100g strawberries (diced up) and 125g jelly. Top with 10g corn puffs and 10g rice puffs. Cals: 235 P 24g, C 28g, F 2g . Dinner ~ 130g John West Barramundi grilled on the pan and served with 140g low carb potatoes, 150g pumpkin (air fried) top with 20g 99% fat free mayonnaise and a garden salad (snow peas, carrot, salad mix, cucumbers, capsicums, beetroot & balsamic glaze). Cals: 320 . Dessert ~ Plate of 3 mini Desserts 1. Chocolate Mug Cake; Place 50g egg whites, 30g wholemeal flour, 50mls water, 10g cacao powder, 1/4tsp baking powder & cinnamon in a mug and mix until combined. Place into the microwave on 60 sec increments until cooked. Topped with 11g @monstafoodau Choc Chip swirl peanut butter. 2. Streets Paddle Pop Shakyz Shake Ice cream 3. 100 Salted caramel YoPro yoghurt topped with 8g @picochocolate sea salt chocolate Cals: 412 P 25g, C 44g, F 14g . Total cals 1780 (pre workout not included) See more

25.01.2022 I am a tough love coach! . One excuse I never accept from my clients is I don’t have time>>> . My response is always the same; there are 24 hours in a day so sit down and plan your day so you DO HAVE TIME.... . We are all busy with whatever we are doing day in day out but if you truly want to make a change (because what you were doing beforehand wasn’t working), then you need to make changes in your daily responsibilities to succeed. . I want all of my clients to succeed whilst being coached by me. They have signed up with me for a reason. I make sure that whatever their goals are that I am constantly reminding them what they need to do in order to achieve these. . I can see all of my clients training that they have done (or missed), their daily nutrition and calories they achieved (or not), daily step targets they need to achieve and all the other goals I have set for them. I am always checking every day to see what they are up too! . I want every client to walk away knowing that they gave my coaching program 100% and are proud and happy of what they have achieved. . I don’t want anyone to fail only to succeed over here!! . Merri . #merrisnutritionandfitness #onlinecoaching #onlinecoach #onlinenutritioncoach #onlineprogram #success #makeachange #makingachange #donthavetime #maketime #noexcuses #toughlove #ordertosucceed #succeeding #postive #mindset #24hours #timemanagement #allocatetime #time #nutrition #coachingprogram #fitnessjourney #fitness #transformation #transformations #healthymindhealthybody #healthylifestyle #healthyliving See more

24.01.2022 New recipe!! . This one can be used for breakfast, snack time or even a healthy dessert! Really there are no rules when you can eat oats!! They are so versatile! . Hey, if you make this, make sure you tag me because I love seeing your creation come to life through YOUR eyes!! ... . Want help with your fitness, nutrition and training? REmEmBeR... I am always here to help. I love helping women achieve their goals! I keep saying it, I have the best job in the world and I love helping people. #itsthebest . Whether it's giving you free recipes here on social media, coaching my clients or just chatting to someone on the street. I always love helping! #lovelife . Have a great day, make sure you have saved my hashtag #merrisnutritionandfitness . You will find all of my recipes right here. . Here are the recipe deets below... . Chocolate & Cacao Oat Cake with Strawberries Calories 348 Serves 1 . Ingredients 45g @tableofplenty Protein + Porridge Chocolate & Coconut (or just use plain oats and add in cacao/coconut) 60mls vanilla unsweetened almond milk 80g @pureggandlifeplus egg whites 2.5g baking powder Stevia . 50g greek yoghurt 100g strawberries 8g Biscoff Biscuit . Method: 1. In a small bowl place the porridge, almond milk, egg whites, baking powder and stevia and whisk until combined. 2. Place into the microwave on 30 sec increments until cooked through. 3. Place a spatula under the cake and lift it out of the bowl. 4. Place onto a plate and decorate with the greek yoghurt, strawberries and Biscoff Biscuit. 5. Serve . #cake #oatcake #oatcakes #cakeforbreakfast #breakfast #breakfastcake #biscoff #chocolatecake #strawberries #strawberryshortcake #yummycake #oats #oatsforbreakfast #merrisnutritionandfitness #strawberriesandcream #desserts #makeit #thankmelater #caketime #eggwhites #yummydesserts #dessert #desserttime #snacks #healthysnacks #onlinenutritioncoach #onlinecoach #easyrecipes See more

24.01.2022 A couple of important things you need to know if you are wanting to lose body fat!!! . Understanding energy balance is the key in losing body fat. Once you understand your calories in versus your calories out then you are well on your way to hitting your targets. Sometimes it can be as simple as that. If you have been previously eating above your calories OUT then of course you will gain body fat. Controlling your calories and what you eat is the biggest game changer... in losing body fat!! . Calories (whether you are in a surplus or deficit) will dictate the outcome of your body composition. Whilst on the other hand macros will dictate how you feel. As long as you hit your protein macro goal each day, it doesn't matter if you are on a high fat low carb diet or vice versa. It basically depends what you and your body prefer. Everyone is different so if you like to be on a higher carb lower fat diet then make it happen. Macros aren't going to change your outcome, your calories are.. So don't get hang up on your macros and FOCUS ON YOUR CALORIES and make sure you are hitting these first and consistently everyday. . So what diet is the best for you? It comes down to a diet that you can stick to for long term. Myself and all my clients at Merri's Nutrition and Fitness are taught flexible dieting as this diet has no food restrictions and in my opinion the easiest diet to stick to EVER!!! It isn't really a diet but just a new way of eating sustainable for long term. . With flexible dieting you can still eat your chocolate, cake etc and still achieve your desired results. But I do teach my clients to eat 80% nutritious and wholesome foods and leave about 20% for your fun foods and that seems to be a nice even balance for everyone to stick to. . So in summary, find a qualified coach who can work out your accurate calories followed by your macros. Prescribe you an awesome training plan that you can easily follow so you can hit all goals and targets you have set for yourself. Oh by the way that sounds like something I can help you with!!! Contact me today and let's work this out together!! Merri . #onlinenutritioncoach #caloriesincaloriesout See more

23.01.2022 Clients Meals! . Here is a sneaky look at some of the meals my clients have been creating over the past week! . Yes there is pizza, ice cream, burgers, egg & bacon muffins, sandwiches, picnic plate (dip, biscuits, veggie sticks) & smoothies! ... . Here at @merris_nutrition_and_fitness I do give my clients a one day sample meal plan that is specifically designed to their food likes. On this meal plan my clients are also given their targeted calories and macros that I prescribe whilst keeping their goals in mind! . My clients are encouraged to create their own meals using my sample meal plan as a guide only because I am a firm believer that if my clients were to just follow a meal plan then they wouldn't learn a thing. . Here at Merri's Nutrition & Fitness I give all of my clients all the tools they need to learn, track and achieve their goals. Then it's up to them to plan & put the wheels in motion to be successful. . For my one on one coaching clients, they go through 8 weeks of educational learning to assist them in achieving their goals. Of course I am always beside them answering and assisting them in all of their questions they have. . My main goals for my clients is when they leave me they are: 1. They are well educated to continue on by themselves. 2. They have a whole new book of recipes that they can use in the future. 3. They have all different training programs that they can rotate and reuse in the future. 4. They are much more confident in their body and mind. 5. They have achieved their goals they set. . Not only am I qualified personal trainer and nutrition coach, but I always work with my clients to make sure their mindset is in the right place so they WILL succeed. If their mind is in the right place then everything else will fall into place. . I care about my girls and I definitely want them to succeed. . I want them to finish in a brighter and happier space than when they first started with me! . Merri . #clientsfood #clients #foodspam #whatieatinaday #dayofeating #yummyfood #fulldayofeating #recipes #pizza #hamburgers #smoothie #pizza #healthylifestyle #healthyfood #picnicplates #dipandbiscuits See more

23.01.2022 Full Day of eating & my current physique UPDATE!!! 2200 calories . Currently I have slightly dropped my calories back to be around my maintenance calories. Recently my gut has been playing up AGAIN so to give it a break from all the food (I was on 2400 calories); I suggested to my coach @courtney_healthandfitness to drop my calories back to my maintenance level until all the inflammation has settled down. .... So here is a full day of eating at my new calories of 2200. As you can see below I incorporate mainly wholefoods in my days of eating. But I always leave a little room at the end of the day for some fun foods. This is how I have been eating for years. Even when I diet down for my shows, I still follow a menu like this below but just less food. This way of eating is so sustainable and I absolutely love it. My clients learn how to eat like this in any of my online coaching programs!!! #lovethis . Breakfast ~ Ham & Feta Breaky Cups ~ recipe has already been posted + Yoghurt, Strawberries, Granola and Almond Milk . AM Snack ~ 2 thin rice cakes topped with ricotta mixed with @macr0mike almond butter & caramel sauce (Bonne Maman). Topped with frozen banana chunks and cinnamon. Red Grapes, light jelly, ricotta & crushed ice cream wafers (not pictured) . Lunch ~ Turkey Burger Wrap ~ Top a @simsonspantry high protein low carb wrap with 2 x Ingham's extra lean turkey rissoles, 10g tzatziki, 70g cos lettuce (shredded), 20g carrot (shredded), 20g roasted capsicums, 22g beetroot & 15g reduced fat feta (Calories 430) . PM Snack ~ Chocolate Fudge Cake (made from mashed pumpkin); recipe from @tan_fitmum and I have also posted the recipe on my page too! Served with a decaf latte with almond milk. . Dinner ~ 127g Roast beef peppered steaks (from Woolworths) served with 185g low carb potatoes (Spud Lite), 115g cauliflower & broccoli, 35g snow peas, 30g spinach & 15g Gravox traditional gravy (Calories 300 calories) . Dessert ~ Apple Crumble with Custard (Apple Crumble recipe is on my page using a Taco Boat as the base) 55g Streets Light Vanilla Ice Cream, 14.5g Milky bar Whirl Fun Bar & Cadbury Old Gold 79% dark chocolate (not pictured) See more

22.01.2022 I never miss my DESSERT! Anyone the same? Everyday I work out my calories and macros so I can fit in some sort of dessert by the end of the day! ... Here are 6 desserts I have been having regularly that have been on high rotation here at @merris_nutrition_and_fitness ! All low calorie, high in volume and high in deliousisness (is that a word??? hahaha) Enjoy and if you make any of these.. Make sure you tag me in any of your creations! Love seeing these!!!! Merri 1. 125g sugar free jelly, 5g ice cream wafers, 1 x Skinny Cow Ice Cream Sundae - Vanilla Caramel, 25g frozen blueberries & 65g Strawberries. Cals 160 2. 125g sugar free jelly, 120g mixed berries, 1 x Paul's low fat chocolate mousse & 12g Woolworths light whipped cream Cals 150 3. 125g sugar free jelly, 145g @twogoodau mixed berry yoghurt, 12g All Bran, 15g puffed corn, 60g strawberries and topped with Strawberry Cheesecake Cookie Crumble. To make the crumble combine 10g @macr0mike strawberry cheesecake almond butter with a dash of water and 1/2 tsp baking powder. Place in microwave for 20-30 secs until it forms a cake consistency. Remove from microwave and using a fork crumble it up and tip on top of the dessert. Cals 240 4. 125g sugar free jelly, 160g strawberries & 1 x Mars Bounty Smooth & Creamy Ice Cream. Cals 188 5. Caramalised White Chocolate Mug Cake (thanks to @courtney_healthandfitness ). Combine 60g egg whites, 20g @avalanchecoffee caramalised white drinking chocolate, 1/2 tsp baking powder & 20g powdered peanut butter (or protein powder) in a mug. Stir to combine. Place into microwave on 30 sec increments until cooked like a cake. Remove from microwave, cut around the sides and flip upside down to remove from mug. Top with 10g light whipped cream. Cals 141 6. 125g sugar free jelly, 1/2 Lamington Pronut (from @macrohut ), 20g puffed corn, 155g @twogoodau vanilla yoghurt, 70g strawberries & 12mls sugar free chocolate topping (@natvialiving ) Cals 310

20.01.2022 New pancake recipe!!!! . Only 231 calories for these Sweet Ricotta Pancakes P 26g, C 17g, F 6g Serves 1... . You get 4 small pancakes from this! . They are light and fluffy! . Tastes delicious! . Easy to make! . All kids young and old will love them! . If you make them, make sure you tag me!! . Swipe right for the ingredients. . Method: 1. Place the protein oats, egg whites, ricotta, milk, baking powder, stevia and cinnamon into a pouring jug and mix until combined. 2. Heat a non-stick fry pan over a medium hot heat and place 2 tbsp per pancake into the pan. 3. Cook on one side and then flip and cook on the other side. 4. To serve, place the pancakes on top of each other. 5. Top with the yoghurt, strawberries and the powdered peanut butter. 6. Serve . #proteinpancakes #pancakes #merrisnutritionandfitness #besttastingpancakes #bestpqncakesever #bestbreakfast #bestbreakfastever #yummybreakfast #healthybreakfast #breakfastdone #oatpancakes #ilovepancakes #breakfastideas #breakfast #ilovepancakes #lowcalorierecipes #lowcalorierecipe #pancakelover #healthylifestyle #healthyfood #healthyliving #healthyeating #breakfasts #pancakestack #eggwhites #eggwhitepancake #makethese #healthynutrition #ricotta #ricottapancakes See more

20.01.2022 Who wants a quick, easy and yummy apple crumble recipe??? . Yeah I thought so! This one is so yummy and takes next to no time to make AND EAT! Hahaha . Because we currently can’t go out for dinner due to LOCKDOWN.. I am creating all different low calorie desserts that are satisfying my eating out and have dessert cravings..... . This is definitely one of those desserts! I love having apple crumble as my dessert when I go out to dinner! So I can still have it but just at home! . This is also a @merris_nutrition_and_fitness client favourite as well! Everyone is loving it! Hahaha . Anyway here are the recipe deets below and if you make this make sure you tag me because I love seeing my recipes come to life through your eyes!! Let me know what you think? . Cheats Apple Crumble Calories 218 C 34g, P 6g, F 6g . Ingredients (swipe right): 100g Woolworths Apple Pie Slices 8g Sultana’s Cinnamon Stevia 1 Rafferty’s Garden Apple Snack Bar 70g Paul’s Low Fat Custard 2g moist coconut flakes 30g coconut yoghurt . Method: 1. Place the apple pie slices, sultanas, cinnamon & stevia into a bowl and mix until combined. 2. Place into the microwave for 40-60 secs or until warmed up. 3. Remove from the microwave and top with the custard, crushed apple snack bar and coconut. 4. Dollop the coconut yoghurt on top and serve. . #easyapplecrumble #applecrumble #easydesserts #easydessert #healthyapplecrumble #easyrecipes #healthyfood #dessertqueen #ilovedesserts #dessertlover #desserts #2mindessert #quickandeasydessert #desserttime #merrisnutritionandfitness #lovethis #easymeals #dessertporn #appleandcustard #lockdown #covid2020 #yummymeals #eatingout #coconutyogurt #appleandcinnamon #easysnacks #easysnack #desserttime #makethisrecipe #lowcaloriedessert #lowcaloriedesserts See more

20.01.2022 As I have had a few new follows lately I thought I would introduce myself! . Hi my name is Merri and I am 45, a mum of two kids (boy 10 & girl and a wifey! . I grew up in Melbourne and danced (jazz, tap, ballet etc), the whole time I was at school right up to year 12. ... . I started going to the gym at 15, doing group fitness classes. . I didn't go to Uni/Tafe when I finished year 12 instead I started working full time. . Every job I have had (before kids) was in sales and marketing. . 1997 I went back to school (at night) and completed my Advanced Diploma in Business (Marketing). . 1999 meet my husband . 2005 got married . I finished working in 2009 and had my first child and became a full time stay at home Mum for 5 years. . 2008 My Dad was diagnosed with cancer. . 2011 My second child was born. . 2013 My Dad passed away from cancer . 2014 I wanted to go back to work casually and do a job where I could help people become fit & happy! I started teaching group fitness dance classes at a dance studio. . 2014 I got my certificate in Fitness III & IV, became a Zumba instructor & a Metafit Coach. I started another job in a gym teaching group fitness classes, bootcamps, 8 week challenges and personal training. . 2016 I left my job teaching dance classes and solely worked at the gym teaching more group fitness classes. . 2015 became a qualified Meta Power coach & Pound instructor and taught these classes . 2018 I got my certificate in Diet & Nutrition. The gym I was working at closed down. I started my own online business; Merri's Nutrition & Fitness! While my online business was getting established; I started a new job at F45 being a nutrition consultant for their 8 week challenges. . 2019 I left F45 and focused on building up my own online business. I also started working at Maxine's Burn (supp company) writing their meal plans for their 8 week challenges x 3 times a year. . 2020 3rd year running my online business. I finished up at Maxine's Burn and decided to focus solely on my online business. I totally overhauled my business, website and relaunched my online programs. I competed in my first ICN fitness competition and placed 2nd x 2, 3rd x 1, 5th x 1 and got a competitor achievement award! Finished my Advanced Certificate in Nutrition & Health! See more

19.01.2022 First photo ~ Skinny me looking ridiculous in my first coat of comp tan and having next to nothing body fat back in February this year! Gosh I must say really analysing these photos 7 months later I am blown away by the extreme lengths I had to go to to look like this for just ONE day. . Sitting back TODAY and remembering everything I went through, I really can’t believe I did this whilst still working, being a MUM and WIFE. . In this first photo all I see TODAY is that I ...Continue reading

18.01.2022 Life’s prioritises have changed! . Over the past week I have been going through what I want to achieve when I eventually come out of lockdown. I desperately need SOMETHING to look forward too, new goals and a purpose. I really believe that we will be out of lockdown by the end of the year (fingers crossed and I am praying to all the gods around me that this WILL happen). . Being in lockdown since March has really put a new perspective on my life, what I appreciate and wh...at my prioritises are. . After missing out on so much this year I really want to live my life to the fullest next year. . So with that mind, I have decided to not compete next year AT ALL. I worked out the other day for me to compete in Season A next year I would have to start comp prepping (early December) just as I hopefully come out of lockdown. So mentally and physically I just couldn’t put myself through being in a restricted situation again after being in lockdown and restricted for so many months this year. . Just thinking about was making me really anxious because all I want to do is be happy, enjoy Christmas and New Years this year (last year I was comp prepping so I didn’t enjoy any Christmas lunch or New Years celebrations). I need to feel and breath freedom and it’s going to take all next year for me to fully recover from being in lockdown all this year. . I want to go away (when we can), and feel the sand in between my toes, have warm air on my skin and see the sun in the sky. I want to do this not restricted, not watching what I am eating, not having to workout out 6 days a week, do 10-15k steps a day & 7 days of cardio. Yes comp prepping requires a lot of dedication and commitment that I am not willing to give it right now. . All I want is freedom and to live a less stressful and happy life. That is my priority and it won’t change for a while. . The stage will always be there, competing will always be there. Who knows if I will ever compete again but I definitely know it won’t be next year because I will be living my BEST LIFE EVER outside of my house with no restrictions! . I AM LOVING THIS NEW DIRECTION. Continue below in comments.. See more

18.01.2022 SNACK TIME/DESSERT TIME . I have this for a snack or a dessert a few times a week. . Some days when I can see that I am going to be short in hitting my protein macro target I use this recipe as my go to recipe to increase my protein intake for the day. ... . It is a quick, easy and very filling!!! . So if you want to get your protein intake up quickly without using supplements (such as using protein powder), give this recipe a go. . I am trying to avoid using supplements at the moment to give my gut a rest and just using wholefoods instead. This super high protein snack is one of my favourites! . Here are the recipe deets and if you make this make sure you tag me in your creation! Let me know what you think? . Sweet Egg White Pancake Calories 237 P 25g, C 19g, F 7g Serves 1 . Ingredients: 120g @pureggandlifeplus egg whites 50g low fat smooth ricotta Stevia/cinnamon 100g strawberries 140g greek yoghurt . Method: 1. In a small bowl whisk the eggs whites, ricotta, cinnamon and stevia together until nice and fluffy. 2. Heat a non-stick fry pan (spray a little olive oil spray) over a medium heat and tip the mixture into the pan to form a big pancake. 3. Cook on one side and then fold it into quarters before flipping and cooking on the other side. 4. Meanwhile, place the strawberries into a microwave safe dish and place into the microwave for 20-40 secs or until runny. 5. Remove the pancake from heat and place onto a plate and top with the strawberries and yoghurt. 6. Serve. #makethis #lovethese #merrisnutritionandfitness #breakfast #breakfastideas #lowcaloriemeals #lowcaloriebreakfast #lowcalorierecipes #healthybreakfast #healthybreakfastideas #healthypancakes #eggwhitepancake #eggwhites #eggwhiteomlette #sweetomelette #sweetbreakfast #breakfastofchampions #highproteinbreakfast #postworkoutmeal #postworkoutfuel #highvolumefood #highvolumebreakfast #highvolumelowcalorie #makethis #omelette #breakfastclub #jampancakes #sweetsnack #sweetsnacks #strawberries #yoghurtsnacks See more

18.01.2022 Hands up who loves Mexican food??? Yep you found my weak spot right there! Mexican anything really! The only problem with Mexican is that most dishes are high in calories due to the corn chips, tortilla’s, cheese, guacamole etc etc that is used! So I love recreating my much loved Mexican dishes in a low calorie but high in volume version.. Plus I still make sure they are packed full of flavour as well! ... Does anyone love Mexican like I do? Comment below what your favourite Mexican dish is and I will try and recreate a low calorie version of it. So I give you.... Mexican Beef Loaded Potatoes at only 362 calories per serve!! P30g C30g F13g If you make this please let me know what you think as I love seeing my recipes come to life through your eyes. Ingredients 85g slow cooked pulled beef (Coles) 4g Old El Paso Mexican spice mix, roasted capsicum & paprika 180g low carb potatoes 70g iceberg lettuce 80g beetroot slaw (Coles) 30g baby spinach 35g cucumber 30g avocado 20mls light sour cream 30g salsa Method 1 Preheat the oven to 200 degrees and line a tray with baking paper. 2 Dice the potatoes into small cubes and place onto the baking dish (garnish with salt and pepper) and pop into the oven for 20-30 mins or until brown and crunchy. 3 In a small microwavable bowl mix the beef and spice mix together until combined. 4 Place into the microwave for approx 60 secs or until the meat has been warmed up. 5 To serve, place the lettuce, slaw, spinach & cucumber into a bowl and top with the cooked potatoes & meat. 6 Dollop the avocado, sour cream and salsa over the top. 7 Garnish with fresh lime juice, corinder (optional) and serve. #merrisnutritionandfitness #nutritioncoach #onlinecoaching #goodnutrition #healthyfoodrecipes #delicious #balancedeating #healthydiet #nutritiontips #healthyfood #healthymexicanfood #loadedpotatoes #mexicanfood #mexicanfoodlover #lowcaloriefoods #healthyrecipes #easyrecipes #healthyeating #healthylifestyle #healtheating #nutrition

17.01.2022 Quick yummy breakfast when you are time poor in the morning. . When not try this one? . The key ingredient is to use FROZEN strawberries because this makes the entire meal freeze like a smoothie or an ice cream!!!... . Topping the smoothie with cereal gives it a yummy crunch throughout the entire dish!! . For only 280 calories it is REALLY filling (due to the protein included)! You will be full until lunchtime! . If you make this, make sure you tag me @merris_nutrition_and_fitness as I love seeing my recipes come to life through your eyes. . Here are the recipe deets.. . Strawberry No Blend Smoothie Serves 1 Calories 280 P 30g, C 30g, Fat 4g . Ingredients 130g plain greek yoghurt 80g low fat cottage cheese 100g frozen strawberries Stevia/cinnamon/lemon juice 40mls almond milk 10g rice puffs 10g puffed corn 8g @macr0mike salted caramel PB . Method: 1. Place the yoghurt, cottage cheese, frozen strawberries (diced and mashed), stevia, cinnamon, lemon juice & almond milk. 2. Mix to combine and top with the cereal and a drizzle of the PB. . #easysmoothie #strawberrysmoothie #noblendersmoothie #strawberrysmoothies #breakfastsmoothie #breakfastideas #breakfastofchampions #crunchycereal #cereal #easybreakfast #healthyicecream #merrisnutritionandfitness #crunchy #healthylifestyle #healthyfood #healthyliving #healthyrecipes #healthyrecipe #quickandeasymeals #quickandeasyfood #breakfast #easysnacks #lowcaloriemeals #lowcalorierecipes #strawberry #strawberries #cottagecheese #greekyogurt #puffedcorn #yummybreakfast See more

17.01.2022 I love having pancakes for brunch on the weekend!! . It's my treat to myself on the weekend. Anyone else do the same? . I look forward to the weekends where I have more time to create more elaborate meals, slow down and relax, read a book and chill out.... . My new routine lately is getting all my workouts completed by Thursday so Friday, Saturday and Sunday are free for me to enjoy! The only thing I need to do on these days are just my steps (which are easy) because I am usually running around doing housework, going for a walk and just keeping busy, so my steps are easy to achieve! . If you are wanting an easy, quick and yummy pancake recipe then make this one. If you make it, make sure you tag me as I love seeing your recipes come to life through someone else's eyes! And of course... #thankmelater . Protein Pumpkin Pancakes Calories 360 Serves 1 P - 31g, C - 40g, F - 9g . Ingredients 150g pumpkin (cooked) 20g wholemeal self-raising flour (note: can use oats instead) 1 egg 70mls almond milk 10g protein powder 2g baking powder stevia cinnamon or mixed spice . Serve with 100g salted caramel yoghurt 2g Gullon twins sugar free biscuits (crushed up) 10g @macr0mike almond butter 3g 100's & 1000's @callowfit_australia salted caramel sauce . Method: 1. Place the pumpkin, flour, egg, almond milk, protein powder, baking powder, stevia and cinnamon into a blender and blitz until nice and smooth. 2. Heat a non stick fry pan (or a pancake maker) over a medium - hot heat and place 2-3 tablespoons of the mixture per pancake into the pan. 3. Cook on one side until the pancake starts to bubble, flip and cook on the other side. 4. Keep repeating until all the mixture has been used up. 5. To serve, place one pancake on a plate, spread some of the yoghurt over the top and then place the next pancake on top of the existing pancake. Keep repeating the process until all the pancakes and yoghurt has been used up. 6. Top with stack with prepared @macr0mike Almond Butter, crushed biscuits and sprinkles. 7. Serve! See more

16.01.2022 I did it! . During lockdown one of my goals was to complete my Advanced Certificate of Nutrition & Health (Specialising in Sports & Exercise Nutrition). . Guess what? I did it with high distinctions! ... . I am so stoked. . I am so goal oriented and driven that during lockdown I set some goals to keep me busy so I didn't have to constantly think about the current situation. These were: 1. Update and totally overhaul my online coaching program - DONE 2. Do my Tax DONE 3. Finish and submit my assessments in Advanced Nutrition & Health (specialising in Sports & Exercise Nutrition) - DONE DONE DONE!! . I am so proud of myself that I have completed all of my LOCKDOWN goals and now it's time to set some new goals. . I am a person that takes time to set these goals, I usually go away and really have a good think about "what's next". These goals are always evolving and very flexible to change (if required). . I take into account the following when I set my business and personal goals/objectives: 1. What are the next steps to improving my business more? 2. Will these next steps "better my business" and be "cost" and "time" effective? 3. What are my long term goals for my business? 6 months, 1 year, 2 years time? 4. For me as a person; where am I currently in life and where do I want to be? Do I want to hold this position currently or make changes? 4. What fits in with my new goals that will still allow me to train, be a Mother/Wife, socialise and have time for the family? . After going through my ideas and goals; I make sure they are very attainable and that I can achieve these in a timely manner. . There is no point making goals when they can't be achieved. They have to be realistic! . This is something that I always live by whether it's in business or in life. . I always make sure that MY GOALS CAN and WILL be achieved as I never want to FAIL. . #goals #myachievements #lockdown #ididit #merrisnutritionandfitness #sohappy #nextsteps #smartgoals #achieveyourgoals #achievable #realistic #realisticgoals #keepbusy #keepbusyandhappy #lifegoals #lifegoals #nextsteps #nextstep #failingisnotanoption See more

15.01.2022 It's time to have a LONG break! After 7 months of being in lockdown, finally we got the news that we have all been waiting for! The restrictions are being slowly eased so we will have more freedom. It just came at the right time. Over the past 2 weeks I could feel myself slowly raising the ‘white flag’ of defeat and letting this COVID lockdown win. ... I am exhausted from being on this 7 month rollercoaster of emotions that consisted of ups and many downs. Being in lockdown for so long really plays with your mind until you actually feel like you are losing your mind. It scared me to feel this way because I have never felt this way before and I had no idea how to fix it and to feel normal again. But over the past couple of weeks I have been working on what I need to do to fix how I am feeling and how to repair the internal mental damage that this lockdown has caused. It’s going to take time to feel better again but I know I can do it. I am a strong person and I believe that I will get back to being that person. So as of today these are the things I have worked out that I need to do to repair and then revive myself again: 1. I have decided that I need some time off social media but I will leave my account open so you can still use all of my yummy recipes. 2. For the rest of the year, I will no longer be taking on any new online coaching clients. Don’t worry, to my existing clients I am still here for you. 3. For any new clients that are interested in my online coaching, make sure you jump on my waitlist which is available via my website. 3. I have booked a holiday! I now have a long break coming up and it’s nice to have the ‘feeling’ of looking forward to something. That is exactly what I need right now. I can feel the sand between my toes right now! 4. I am going to see my Mum in person soon. OMG I cannot wait. . Even just writing these things down is starting to make me feel better and I know that with time AWAY I will get my strength back to come back bigger and better both mentally and physically. . Take care everyone and I will be back soon. . Next time when you see me I will be amazing.. Merri See more

12.01.2022 This is my lunch for the whole week! . I am getting into the habit of prepping my lunch each Sunday for the week coming. . Yes I do work from home but if I know what I am having when lunchtime rolls around then I don’t waste time trying to work out what I am going to EAT! LOL Which is usually the case! ... . Plus because the kids are home schooling, I still have to get their lunches plus my own. So managing my time is becoming more important than EVER!! Who knows when they will be going back! . This recipe is definitely a winner! If you make this make sure you tag me and let me know what you think? . Swipe right for the bulk recipe, each serving (Serves 5) works out to be 205 calories (P 24g, P 14g, F 6g) & then I top it with the following ingredients; shredded lettuce, salsa dip, avocado & greek yoghurt. . I served my salad bowl with the homemade Tortilla chips. I cut a wrap into triangle chips, placed them onto a lined baking tray and sprayed them with olive oil and season with salt and pepper. Next I placed them into a hot oven (180-200 degrees) for approx. 5-6 mins (or until brown). . To serve, place the lettuce at the bottom of a bowl, top with the mince meat mixture, salsa, avocado & greek yoghurt. Place the tortilla chips around the rim of the dish. Garnish with salt, pepper and fresh lime juice.. SERVE.. . #mexicanfood #mexicanbowl #merrisnutritionandfitness #mealprepideas #mealprep #lunchideas #nachos #tortilla #tortillachips #mexicansalad #mexicansaladbowl #mexicana #easylunch #makeinbulk #mealpreprecipes #delicious #deliciousfood #beefnachos #nachosandcheese #ilovemexicanfood #healthylifestyle #balanced #balancedmeals #onlinenutritioncoach #onlinecoaching #dinnerideas #dinnerisserved #lunchtime #preppingmeals See more

12.01.2022 Who loves cake? . I have an obsession over apple and sultana's at the moment. These two ingredients in a cake, in oats, in my weetbix etc....are so delicious. #lovethis . I cannot do without a sweet dessert each day. It's something I look forward too every single day... Currently I have going between this one below and cheesecake!! I have such a sweet tooth that needs to be satisfied everyday!! ... Who has this too?? . I am always trying to create healthy snacks to satisfy my cravings!! This one definitely does that! . If you make this, make sure you tag me @merris_nutrition_and_fitness as I love seeing my recipes come to life!! #enjoy . Here are the recipe deets.. . Apple and Sultana Cake Calories 368 P - 21g, C - 55g, F - 6g . Ingredients: 40g weetbix 7g sultana 80g @pureggandlifeplus egg whites 80g apple fruit pie 35mls vanilla almond milk 1/2 tsp baking powder cinnamon stevia 80mls water . Top with: 50g coconut yoghurt 4g manuka honey . Method: 1. Crush the weetbix and place into a microwave safe dish. 2. Mix in the sultanas, egg whites, apple fruit pie, almond milk, baking powder, cinnamon, stevia & water. 3. Place into the microwave on 60 secs increments until cooked (like a firm cake). 4. In a small bowl mix the coconut yoghurt and the honey until combined and dollop on top of the cake. 5. Serve. . #appleandsultana #applecake #applepie #piefordessert #applecakes #custard #coconutyogurt #coconutyoghurt #manukahoney #honeyandcoconut #healthydesserts #healthyfood #healthylifestyle #healthy #healthyliving #dessertlover #desserteverynight #freerecipes #freerecipe #snacktime #healthyfood #healthydessertrecipes #yummyfood #onlinenutritioncoach See more

12.01.2022 New recipe! . Now that I have finished studying I have had more time on my hands to create new recipes! Whilst in lockdown I like to keep myself nice and busy so I don’t get bored.. So my go to is always cooking first followed by cleaning (hate cleaning by the way).. . So over the weekend I came up with this little number; Ham and Feta Breaky Cups.... . For the cups I used mountain bread cut up. . What I failed to do is put some baking paper into the cup cake moulds so my cups stuck a bit to the bottom of the tin a bit. So next time I will be definitely be doing that. But apart from that it was a success and these were very filling and tasted so yummy!!! . If you make these make sure you tag me as I love seeing my recipes come to life through your eyes!! . Ham & Feta Breaky Cups Calories 270 Makes 4 cups P 30g, C 17g, F 9g . Ingredients 1 x Mountain Bread Rye Wrap 1 egg 100g @pureggandlifeplus egg whites 40g ham (diced) 11g reduced fat feta cheese Salt, pepper, herbs . Method: 1. Preheat a fan forced oven at 180 degrees. 2. Line a cup cake try with baking paper in 4 of the holes. 3. Cut the wrap into four quarters and place them into the 4 cup cake holes. 4. In a small bowl mix the egg, egg whites, salt/pepper/herbs until combined. 5. Distribute the mixture evenly over the 4 breaky cups until all of the mixture is used up. 6. Distribute the toppings (ham and feta) evenly over the four breaky cups. 7. Place into the oven for approx. 15 mins or until the egg mixture is set and cooked. 8. Serve . #breakfast #breakfastideas #breakfastcups #quiches #hamandfeta #egg #quiche #eggsforbreakfast #hotbreakfast #ham #breakfastofchampions #merrisnutritionandfitness #hamquiche #fetaquiche #proteinbreakfast #postworkout #proteinsnacks #proteinsnack #eggwhites #mountainbread #eggquiche #eggandbacon #breakfastrecipes #healthyeating #healthylifestyle #healthycooking #healthychef #healthyfood #foodideas #nutrition See more

09.01.2022 I love hamburgers, especially when they are a double stacked homemade burger! . Who is with me here? . To make the burger patty I just throw in what I have in fridge to make it yummy!.... . The other night I made this burger and I gotta say it was pretty bloody good!. . Next time you want a burger and instead of dialling Uber eats why don’t give this one ago? I promise you, it will be less in calories than the one you were about to order online. . Save money, get creative in the kitchen and don’t be lazy! Make your burger yourself and you will thank yourself later for making a better choice once you have tried this one! . On your take away night, if you decide to make this burger make sure you tag me as I love hearing what you think about my recipes!!! . Double Stacked Homemade Burger with Fries Calories 445 P 43g, C 43g, F 11g . Ingredients 150g Carisma Potatoes . Patty: 140g extra lean mince meat 20g carrot, grated 30g @pureggandlifeplus egg whites 3g Worcestershire sauce 10g tomato paste 5g McCormick’s katsu crumbs 7ml Bbq sauce (no added sugar/Fountain brand) Salt/pepper . Serve with: 1 x Sandwich thin 10ml tomato sauce (reduced salt & Sugar/Masterfoods brand) 20g lettuce 16g The Laughing Cow Light Cheese Spread . Method: 1. Preheat the oven on 200 degrees and line a baking tray. Dice the potatoes into chips and place them onto the tray and garnish with salt and pepper. 2. Place into the oven for approx. 20 mins or until brown and crunchy. 3. To make the patties, place the patty ingredients into a bowl and mix until combined. 4. Using the mixture, form 2 patties. 5. Heat a non-stick fry pan over a medium heat and place the patties into the pan. 6. Cook on one side and flip and cook on the other side. 7. To construct the burger, toast the sandwich thins until crunchy and spread the cream cheese over both slices. 8. Top one of the slices with the half of the lettuce, one patty, the rest of the lettuce and then followed by the other patty. 9. Squirt with tomato sauce over the burger and place the other sandwich thin on top. . Place the burger on a plate with the fries and SERVE. See more

08.01.2022 Who loves Overnight Oats? . I love them, especially this recipe. . Overnight oats (as the name states) needs to be prepared the night before. BUT in the morning it takes next to no time to have your breakfast and that’s the beauty about it!... . This is why many people love overnight oats because you can have your breakfast in about 5 mins, and if you are late to work just take it with you because it’s very portable. But the most important thing is that it is very delicious! . This week I prepared 3 jars of overnight oats using my basic recipe and then added a few extra ingredients to make each one of them taste different. . Swipe right to see the different recipes. . Here is the recipe to my basic Overnight Oats Recipe. 50g rolled oats 50g greek yoghurt 50g cottage cheese 50mls almond milk Stevia/cinnamon . 1. Place ingredients into a mason jar and mix until well combined. 2. Place into the fridge the night before. . So if you want to add some flavour to your overnight oats here are 3 of my favourite recipes.. Photo 1. Coconut & Pineapple Add 2g coconut flakes to the mixture and in the morning top the oats with 85g pineapple Calories 324 P 19g, C 44g, F 7g . Photo 2. Chocolate & Coconut Add 5g coconut flakes and 7g cocoa powder to the mixture and in the morning top it with raspberries and a dollop of yoghurt Calories 350 P 23g, C 41g, F 9g . Photo 3. Apple & Sultana Add 7g sultanas to the mixture and in the morning top with 80g apple slices . If you make these, make sure you tag me in your creations as I love seeing them come to life through your eyes. . Enjoy your overnight oats... Merri . #overnightoats #oats #oatsforbreakfast #overnightoatsrecipe #overnight #makethese #oatsrecipe #merrisnutritionandfitness #yummybreakfast #breakfastideas #breakfastofchampions #easyrecipes #easyrecipe #pineapple #chocolateandraspberry #pineandcoconut #appleandsultana #sweetbreakfast #quickandeasyfood #quickandeasymeals #5minmeals #oatspiration #thankmelater #quickandeasymeals #quickandeasyrecipes #breakfasttime #coldbreakfast #healthycooking #mealprep See more

08.01.2022 Its check in week! . It’s a different kind of check in! . It’s a video check in!... . So the video on the left was shot back on the 20th February, a week before my peak week and 2 weeks out from my comp. . My calories were so low back then and so not sustainable. I cringe at the thought of ever eating 1500 calories again. It’s not a lot of food which resulted in me being tired, cold, having no energy and I was very very moody and totally self-obsessed! My weight was 50kgs with a body fat percentage of 7%! . The video on the right is perfect! #lovemybody I am now eating between 22-2400 calories per day. So much more sustainable!! My mood has improved so much more because I have a life and can eat more. Training is strong, I am not cold anymore, I have so much more energy and love being in this building phase (so much better than being in a cutting phase). My weight is currently 53kgs and gradually increasing! I am overall healthier in my mind and in my body! . 1500 calories is not sustainable and the only time I would eat such low calories AGAIN would be if I was comp prepping but apart from that I am happy eating around my maintenance caloric range. So much better! So much happier! . The point of this post is losing weight and looking the best I ever have isn’t always a reflection on what is going on inside. I may have looked good being shredded but inside I wasn’t happy and I couldn’t wait to get out of this massive calorie deficit and eat and enjoy life! . So the feedback yesterday from my coach @courtney_healthandfitness is to stay at 2200 calories & see what happens over the next fortnight! And I am going to set new short and long term goals as well.. That are not comp related.. #bodycomposition #checkin #bodytransformation #bodyupdate #caloriesdeficit #caloriesurplus #buildingphase #buildingmuscle #notsustainable #mindandbody #happiness #choosehappiness #beinghappy #strongwomen #beingstrong #buildingup #myfitnessjourney #fitness #fitnessmotivation #fitnessjourney2020 #whatsnext #merrisnutritionandfitness #whatsnext #beinghappy #beingshredded #shredded #beinghappyisthegoal #goals #mygoal #mygoals See more

06.01.2022 I hate the scales in measuring progress! . There are so many other measures that we need to consider when managing progress. . Here are the reasons and variables as to why the scales alone don’t measure accurate progress.... . Have you ever weighed yourself after eating heaps of carbs or salty foods? This is because your body retains excess water from eating these foods. When you step onto the scales your weight always increases after eating these types of foods (even the next day as well).. But know that this is just water weight and it will disperse in a day or so and you will find that your weight will decrease. . When you eat later in the night and then proceed to weigh in early the next morning you may just have more food in your belly than you would usually have. Which results in your scale weight increasing. Please note: this isn’t an increase in fat it’s just the contents in your belly. Don’t stress out over this! . If you weigh yourself at different times in the day your scale weight will always be different! The foods you have consumed throughout the day all takes time to digest. So don’t continuously weigh yourself throughout the day because that will just give you an inaccurate reading. If you want to weigh yourself, once first thing in the morning on an empty stomach is my suggestion. . Ask yourself when was the last time you had a bowel movement? Sometimes if you haven’t had a good bowel movement in the past couple of days then this too will affect the reading on the scales! Do an experiment if you don’t believe me, take your weight before your bowel movement and then after. You would have magically dropped some weight on the scales just because you got rid of some waist product! Again it’s not body fat you got rid of.. . Are you currently stressed? When you are stressed your cortisol levels get elevated and you retain water which usually makes you bloated and heavier. Again, this is just water weight and not fat! . Did you just have a heavy training session yesterday/today? Follow on in comments below... See more

06.01.2022 Favourite breakfast currently! . Now the kids have gone back to school (thank god for that) and I know need a quick and yummy breakfast to have in the mornings before school drop off! . I have been having this all week as it ticks all of my requirements and I can get the kids to school by 8.10am!!... . I can also confirm that I am back up at 4am in the morning for training and to do my 10k steps before the kids wake up and the craziness starts! . So this breakfast is also a great post workout meal as well because I am always starving by the time breakfast rolls in. It certainly fills me up quickly too! . I call it a no blend strawberry and weetbix smoothie topped with dark chocolate Calories 310 P 26g, C 36g, F 5g . Ingredients 100g plain low fat greek yoghurt 80mls almond, milk vanilla unsweetened 15g protein powder 35g gluten free weetbix 100g frozen strawberries 4.5g Cadbury Old Gold Chocolate (shaved) Stevia . Method: 1. In a bowl place the yoghurt, almond milk & protein powder and mix until combined. (Add some water if too thick). 2. Crush the weetbix over the yoghurt mixture and mix through. 3. Top with frozen (has to be frozen) strawberries and the chocolate. 4. Sprinkle stevia over the top (optional). 5. Serve. . #bestbreakfast #postworkout #lovethismeal #weetbix #strawberries #strawberriesandchocolate #breakfast #breakfastideas #breakfasttime #easybreakfast #quickandeasymeals #quickrecipes #onlinenutritioncoach #onlinepersonaltrainer #onlinecoaching #onlinecoach #yummyrecipes #yummybreakfast #proteinbreakfast #postworkbreakfast #postworksnack #snacktime #proteinsnack #proteinbreakfast #freerecipe #merrisnutritionandfitness See more

06.01.2022 Checking the nutrition labels of packaged food is so important! Here is a comparison of 4 similar products that have all very different calories per 100mls. There is nothing wrong with any of these products but I just wanted to make you aware that some products that look similar may contain higher (or lower) calories than others. ... Choosing the right product for you depends on what your individual goals. So for example if you are trying to lose body fat, I would recommend buying the Woolworths Macro Coconut Cream. If you are in a surplus (building phase) you can buy something like to Ayam Coconut Cream. And if you are maintaining your body weight you could buy the light Ayam, Coles Coconut Cream or even the Woolworths Macro one as well. I always compare these kinds of products and then choose what suits me and my current goals. Once you have brought your coconut cream then you can use it, making this yummy recipe with thanks to @courtney_healthandfitness !!! It's a good one!!! Make sure you video the curry liquid pour over your chicken and share it with me! I love seeing this! Easy Chicken Curry Serves 1 P38g C29g F15g Ingredients 70g Tilda Wholegrain Rice (90 sec microwave) 130g Coles Malaysian Style Chicken Skewers 120g Woolworths frozen stir fry mix 100g buk choy 7g @mingleseasoning Curry in a Hurry seasoning 60mls Coles coconut cream 50mls chicken stock (mixed with water) 40g plain greek yoghurt chilli flakes and spring onion (to serve) Method: 1. Prepare the rice as per the directions on the back of the packet. 2. Preheat a non stick fry pan and place the chicken (diced) into the pan and cook until chargrilled. 3. To prepare the coconut curry, in a small microwavable bowl place the curry powder, coconut milk and chicken stock and stir to combine. 4. Steam the veggies either in the microwave or over the stove top. 5. Place the coconut curry liquid into the microwave and cook for 40-60 secs or until hot. 6. To serve, place the rice, chicken and steamed veggies on a plate. 7. Pour the coconut curry liquid over the top of the rice and chicken garnish with yoghurt, chilli flakes and spring onion.

05.01.2022 Breakfast, Snack or Dessert? . Yes I have made this recipe for all 3 of these meals mentioned above and it works for all 3 because it’s just so damn yummy! PS I think I might be addicted but don’t tell anyone OK?? . Hey and attention to any Merri’s Nutrition & Fitness clients reading this.. If any of you ladies want this on your meal plans just let me know.. PPS It’s so good!! PPPS Can you tell I am excited??... . Here are the recipe deets below and PPPPS keep this recipe to yourself as you might get other people addicted to it just like I have! PPPPPS. Watch out it’s a good one! . PPPPPPS. You have to use 100’s & 1000’s for presentation! . PPPPPPPPPSSS. The kids will love them too! . PPPPPPPPPPS. High in protein so it keeps you full for a long time! . PPPPPPPPPPSS Thank me later! . Sultana Pikelets Calories 240 P 28g, C 17g, F 6g Serves 1 (approx. 5 pikelets) . Ingredients 130g @pureggandlifeplus egg whites 8g instant oats 50g light ricotta Stevia Lemon juice Cinnamon 8g sultanas 60g salted caramel yoghurt 3g 100’s & 1000’s . Method: 1. In a small bowl mix the egg whites, oats, ricotta, stevia, lemon juice and cinnamon until combined. 2. Mix in the sultanas. 3. Heat a non-stick fry pan over a medium heat (or I cooked mine in a pancake maker). 4. Dollop 2 tablespoons of the mixture into the pan per pikelets until all of the mixture is used up. 5. Cook the pikelets until they are bubbling and then flip and cook them on the other side. 6. Place the pikelets onto a plate and spread the yoghurt over the top of them and sprinkle the 100’s & 1000’s over the top. 7. Serve. . #pikelets #sultanapikelets #merrisnutritionandfitness #healthybreakfast #healthysnacks #healthydessert #breakfastideas #breakfastideas #lunchideas #desserts #dessertideas #dessert #easyrecipes #easymeals #quickandeasymeals #quickandeasyfood #healthymeals #eggwhites #pancakes #pancake #sweetpancakes #lowcalories #lowincalories #lowcalorierecipes #sweettreats #sweettooth #saltedcaramel #100and1000s #sprinkles #highprotein #sultanas See more

04.01.2022 Anyone like a quick and easy savoury breakfast??? . During the week one of my goals is to make quick, easy and yummy breakfasts. I came up with this new recipe this week after one of my clients wanted a "quiche" for breakfast. So I made up this recipe for her! I have to say I am impressed just how much volume there is for only 335 calories! #happywiththis . You could also serve this up for lunch and have a side salad with it. Why not add more volume for next to n...othing calories.. I love volume foods, they always keep me fuller for so much longer than low cal foods. I have to spend my calories wisely on foods that provide me with the best volume around. . This recipe certainly ticks these boxes! And before you ask; all of my one on one client's can request their favourite recipes that they want on their one day sample meal plans. From there, I take their requests and create a yummy meal plan for them! BUT along the way I teach them how to do this for themselves.. so when they eventually leave my coaching they know what to do! . It's all about learning for themselves because relying on a pre-written meal plan isn't teaching them a single thing. I teach them how to create their very own meal plans so they too can enjoy delicious foods without any restrictions. . So here are the recipe deets and if you make it, make sure you tag me @merris_nutrition_and_fitness . Express Ham and Veggie Quiche Calories 335 Serves 1 P - 27g, C - 14g, F - 20g . Ingredients 2 eggs 50mls almond milk 20g light cream cheese 3g light butter salt/pepper/herbs 20g Buttercup Country Split Wholemeal Bread 25g tomato 15g mushroom 30g ham 15g light mozzarella cheese (Coles) . Method: 1. In a small bowl, beat the eggs, almond milk, cream cheese, butter & salt/pepper/herbs until combined. 2. Dice the bread, tomato, mushroom and ham into small bite size pieces and place into a small ramekin or a mug with the spinach. 3. Tip the egg mixture over the ingredients and mix until all combined. Make sure the ingredients are completely covered in the mixture. 4. Top with the cheese and place into the microwave on 90 sec increments until the eggs are set. See more

04.01.2022 Wheetbix, Coffee & Chocolate combined together to create a weetbix tiramisu dessert! . The other night I was just mucking around with what I was going to have for dessert and came up with this number! . Even some of my clients have been given this recipe on their meal plans this week because I was just so excited about it!!!... . Because I made it at night I used decaf coffee but it still tasted so yummy and much less calories than having a normal tiramisu! . If you make this, make sure you tag me @merris_nutrition_and_fitness because I love seeing my creations come to life through eyes!! . Tiramisu Weetbix Cake Serves 1 P ~ 28g, C ~ 34g, F ~ 6g Cals 320 . Ingredients 35g weetbix 1 tsp instant coffee (diluted with boiling water) Stevia 80g @pureggandlifeplus egg whites 60g light ricotta 7g dark chocolate . Method: 1. Place the weetbix (crushed) and stevia into a microwaveable bowl. 2. Pour the coffee and egg whites over the weetbix and mix until combined (like soggy weetbix; add more boiling water if you need too). 3. Place into the microwave on 60 secs increments until it has cooked like a cake. 4. Let it cool slightly and top with the ricotta and chocolate (diced). 5. Serve . #healthytiramisu #tiramisu #tiramisucake #cakefordessert #chocolatecake #merrisnutritionandfitness #chocolate #lowcaloriedessert #lowcalorierecipes #lowcaldessert #lowcaloriemeals #healthydessertrecipes #healthylifestyle #healthyfood #nutrition #healthyliving #healthyeating #easydesserts #quickandeasymeals #quickandhealthy #stayingontrack #desserts #llovedessert #desserteverynight #weetbix #eggwhites #sweetdessert #ricotta #crushedchocolate #chocolateandcream See more

04.01.2022 Another YUMMY RECIPE!!! . I have been so busy over the past week with client check in's and new clients starting up with me!! I am so happy with how my clients are progressing and how amazing their mindset, drive and determination is to nailing their goals! . But most importantly I am so proud that my clients are putting their trust in me and following what I set for them. We are getting some good progress going on here over at @merris_nutrition_and_fitness ! #amazing ... . So I thought that I would share one of my client's favourite recipes with you today to celebrate just how well they are going! #proudcoachmoment . If you are interested in personalised coaching with the outcome to teach you how to live the best life sustainably whilst achieving your goals, send me a DM today. I only have a couple spots left and then I will be full for the time being!!! So if you are thinking about coaching with me now is the time to reach out! #dontmissout . Here are the recipe deets as promised! . Choc Banana Creamy Oats (topped with raspberries) Calories 390 Serves 1 P - 31g, C - 52g, F - 5g . Ingredients 60g banana (sliced) 50g rolled oats 100g @pureggandlifeplus egg whites 7g cacao stevia cinnamon 100g greek yoghurt 25g raspberries . Method . 1. In a saucepan, place the banana, rolled oats, egg whites, cacao, stevia, cinnamon with about 1/2 cup of boiling water. 2. Place over a medium heat and whisk continuously for about 2 mins then add in the baking powder. 3. Continue whisking until the mixture becomes nice and creamy. 4. Remove from heat and let the oats sit for about 1 min and then fold through 3/4 of the yoghurt until combined. 5. Scoop out the oat mixture and place into a bowl. 6. Top with the remaining greek yoghurt and the raspberries . #rolledoats #oatsforbreakfast #overnightoats #overnightoatsforbreakfast #overnightoatsrecipe #proats #merrisnutritionandfitness #porridge #porridgeforbreakfast #oatmeal #oatmealbowl #healthybreakfast #healthybreakfastideas #porridgebowl #creamyoats #creamyoatsforbreakfast #eggwhiteoats #bananaoats #healthybreakfast #healthybreakfastideas #sweetbreakfast #creamyoatsforbreakfast #breakfastdoneright See more

03.01.2022 NEW AMAZING RECIPE ALERT! Who loves all things caramel? Yes me too! Well today folks I have a new breakfast recipe that is outta this world! It is really yummy and if you make it.. Please let me know what you think? I would really love to know if you loved it as much as I did!!! Tag me as well @merris_nutrition_and_fitness ... Crunchy Caramelised Lava Cake Calories 300 P21g C31g F5g Ingredients 50g low carb self raising flour 60g egg whites 60g banana (mashed) 70mls vanilla almond milk 1/2 tsp baking powder stevia/cinnamon (to taste) Yoghurt filling: 90g vanilla yoghurt 7g @macr0mike Powdered Almond Butter - Chocolate Biscuit Top with: 30g Blueberries 15g @avalanchecoffee caramelised white drinking chocolate powder Method 1. Pre heat the oven to 200 degrees fan forced or use your air fryer. 2. In a bowl place the flour, egg whites, banana, almond milk, baking powder, cinnamon & stevia to whisk until combined. 3. Prepare the yoghurt filling by mixing the yoghurt and the almond butter together until combined. 4. Pour half of the mixture into an oven proof bowl. 5. Place the yoghurt into the center. 6. Cover it with the rest of the mixture. 7. Bake in the oven for 12-15 mins or in the air fryer for 8 mins. Note: do not over bake because you want that middle to be gooey!! 8. Remove from the oven and sprinkle the caramalised chocolate drinking powder over the top and then followed by the blueberries. #creamofwheat #eggwhites #merrisnutritionandfitness #creamofwheatporridge #porridgeforbreakfast #healthybreakfast #healthybreakfastideas #eggwhiteoats #healthybreakfast #healthybreakfastideas #sweetbreakfast #breakfastdoneright #breakfastclub #breakfastcake #caramelcake #breakfast #breakfastrecipe #breakfastlovers #breakfastbowls #breakfastrecipes #breakfasttime #breakfastathome #lavacake #lavacakes

02.01.2022 My comp prep journey hasn’t been an easy one . Here is my story from where I started, to how I got to the stage and to where I am today.. . This week marks the first week that I am not comp prepping, not in an improvement season, not in a building phase for a comp, not thinking about my next comp and not having to weigh and log all my meals SINCE 2018!!!... . In October 2018 was when I first starting comp prepping. I was 12 weeks into my comp prep and unfortunately I got really sick (SIBO in my GUT) and had to pull out of my Season A 2019 comp. I had two months off whilst I got better, finished with my current coach and employed a new coach. . In March 2019, I was back comp prepping (with my new coach) with my goal to compete in Season A 2020. . From March May was my improvement season and I spent time building and eating in a surplus. Then my current coach decided that she didn’t want to coach comp prep clients anymore so we parted ways and I was on the hunt to find a new coach! . So whilst I was looking for a new coach, I continued to train myself in June. . July 2019 was an interesting month. I found a new coach and was just about to start with him when I started to feel very unwell in my stomach AGAIN. . I was rushed to hospital with 2 kidney stones lodged in my ureter. Surgery was required urgently. The surgeon put a stent in my ureter (which of course I had a reaction too) and was kept in hospital for 5 days until they could remove it. OMG I was so sick! . I came out of hospital mid-July and started with my new coach in mid-August I got back to comp prepping again! . I comp prepped for 36 weeks until I hit the stage 1st March this year and FINALLY fulfilled my dream of competing in a fitness competition! . Today is October 2020, two years later on and I am so glad that I have decided to put comp prepping on hold for the time being. It has been a tough 2 years and I am so happy to not be doing anything to do with a comp right now. . This week has been so nice to just to do me and what I LOVE to do! I have been running, I have decreased my volume in the gym, doing stretching and breathing every single day, I have been tracking my food but very loosely & I have been sleeping in more. I have been happier! . The pressure has now gone and mentally I am in such a better place and I can’t wait to get out of lockdown and start living my best life. It’s been a while and I really think I deserve it! . #compprep #compprepjourney #myfitnessjourney #myfitnessjourney #kidneystones #sibo #soregut #merrisnutritionandfitness #thingshappenforareason #fightforit #didntstop #wanteditsobad #mademygoal #livingmybestlife #happiness #happinessisachoice #mychoiceishappiness #postivemindset #lockdown #letmeout #covid_19 #bringbackhappiness #mentalhealth #mentalhealthmatters #lookafterme #doingme #stayingstrong #positivity #competing #fitnesscompetitor #bikinicompetitor See more