Leanne Ward – The Fitness Dietitian
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Leanne Ward – The Fitness Dietitian

Nourish. Sweat. Discover.

  • Home
  • Blog
    • Recipes
      • Breakfast
      • Main Meals
      • Treats
      • Snacks
      • Drinks
    • Fitness
      • Hikes
    • Nutrition
    • Lifestyle
    • Travel
  • Podcast
  • Shop
  • Services
  • Workshops
    • Workshop 1 – Business Skills for Nutrition Students and New Grads
  • About Leanne
  • My account
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Recipes

RecipesSnacksTreats

Sweet Potato Vegan Brownies

by Leanne Ward December 9, 2019

Brownies have to be one of my favourites treats! Particularly when they are soft and gooey on the inside! I wanted to create a brownie recipe that was soft and gooey but also healthier then traditional brownies with more nourishing ingredients. I made these brownies plant based so those with allergies and lifestyle preferences can enjoy them as well.

I added nuts to this recipe as there is great research & evidence for the benefits of nuts & heart health. Did you know that a handful of nuts (30g) every day can reduce your risk of developing cardiovascular disease by more than 20% and coronary heart disease by nearly 30%. Regularly eating nuts can also significantly reduce your total cholesterol, LDL (bad) cholesterol and improve the ratio of bad to good cholesterol, which are all risk factors for heart disease!  So… I guess that means these brownies are good for your heart hehe

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December 9, 2019 0 comment
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RecipesSnacksTreats

Nourishing Blueberry, Chia and Yoghurt Muffins

by Leanne Ward December 4, 2019

Who doesn’t love a delicious muffin recipe as a snack! Blueberry muffins are a childhood favourite of mine so I wanted to make a healthy version of traditional muffins. These delicious & wholesome muffins are made higher fibre, lower sugar & more protein than what typical muffins are (plus they’re toddler approved!). The additional fibre and protein plus lower sugar content mean that you’ll stay fuller for longer and reduce those pesky sugar cravings! I like 1 muffin as a snack choice or 1-2 muffins + 2 boiled eggs for breaky (the addition of the eggs with the muffin at breaky adds more protein and fat to keep you full and satisfied until your next meal). Make sure to tag me on Instagram @the_fitness_dietitian or on Facebook @thefitnessdietitian if you make them!

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December 4, 2019 0 comment
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Main MealsRecipes

Gut Healthy & Plant Based Lentil & Chilli Pasta

by Leanne Ward September 8, 2019

Who loves pasta night?! Well you guys are in for a treat today as I have a super delicious and gut healthy recipe for you!

This recipe is not only super easy and healthy but it’s packed full of plant based ingredients to nourish your gut! I used the spiral chickpea San Remo pasta range which is packed full of gut loving fibre & protein but you can honestly use any type of pulse pasta (eg. chickpea pasta, lentil pasta). I love using the pulse pastas in dishes as they are super high in protein and fibre compared to regular wheat based pasta and they are also gluten free for anyone with Coeliac Disease.

Hop tip: Did you know that when you cook & cool pasta it creates resistance starch which feeds the good bacteria in your gut and can help strengthen the lining of your gut too! This is the same for any type of pasta (including wheat pasta) and also rice and potato! Listen to Leanne’s podcast for more gut health knowledge bombs. The podcast currently has 6 dedicated ‘gut health’ episodes (episodes 4, 8, 9, 13, 16 & 18) with plenty more to come in the near future! It is FREE to listen to so check it out here and make sure you SUBSCRIBE so you don’t miss any newly realised episodes! Check out my yummy Lentil and Chilli pasta recipe below and comment me any questions.

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September 8, 2019 0 comment
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Main MealsRecipes

Easy Mexican Chicken Meal Prep Boxes

by Leanne Ward June 12, 2019

I whipped up this easy, healthy meal prep friendly Mexican chicken lunches on the weekend to show you guys that healthy eating doesn’t have to be boring or tasteless! They took less than 30 minutes to make and are packed full of protein, fibre and complex carbs to keep you feeling full and nourished! If you don’t like chicken, sub it for tofu, fish or another protein source. Definitely don’t skimp on the lime, it honestly makes this dish SO good!

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June 12, 2019 0 comment
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BreakfastRecipesSnacks

Baked Berry and YoPRO Yoghurt Breakfast Bread

by Leanne Ward February 25, 2019

I LOVE a good baked breakfast loaf and I’ve tried to make this one as healthy as possible by boosting the protein and fibre and by lowering the sugar in it. It’s a quick and easy breakfast on the go if you’re running late or the perfect pre-workout snack! If you don’t eat it all within a few days, consider freezing individual slices and defrosting them then microwaving them for 20-30 seconds before eating (I recommend it warm served with extra vanilla YoPRO!)

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February 25, 2019 2 comments
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RecipesSnacks

Raw PB, All Bran, Oat, Blueberry & Chocolate squares

by Leanne Ward February 22, 2019

This is a super delicious afternoon tea snack, perfect with a cup of tea! It needs to be kept in the fridge and eaten as soon as you take it out as it will melt if you let it sit on the counter. I love to make these into tiny slices which are perfect to satisfy any sweet craving I might have. Any leftovers will keep well in the fridge for a week.

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February 22, 2019 0 comment
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Main MealsRecipes

The most delicious vegetarian satay tofu fried rice you’ll ever eat!

by Leanne Ward December 13, 2018

Plant based meals or #meatlessmonday are a great way to add more nutrients in to your diet and help reduce the carbon footprint. Most people either don’t like tofu or have never tried it but it is honestly one of the cheapest and easiest forms of protein to cook. It doesn’t really have a taste so it absorbs the flavours it’s cooked in. This is what makes the satay tofu so damn delicious! Even if you’re not vegetarian and just want to try a new meal for your meal prep this week, give this recipe a go because trust me, you can’t help but LOVE it! Even my meat eating partner loves it and begs me to make it for his lunches! Give it a go and I promise you won’t regret it! Ps.. it freezes really well too so make extras

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December 13, 2018 0 comment
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Breakfast

Tasty overnight protein berry oats (meal prep friendly)

by Leanne Ward December 13, 2018

This is my go-to easy, nourishing breakfast recipe. I make it for 2-3 days then leave it in the fridge overnight/ for a few days. You don’t need to cook the oats, just eat them cold in the morning. As the oats soak for an extended period of time, they are soft enough to eat uncooked in the morning. You can easily play with different flavour combinations such as chocolate protein and banana instead of the berries. Sometimes I grate a carrot in too and add some nutmeg and it tastes like carrot cake oats! The base I always use for my overnight oats is the oats, milk, chia and protein powder. The oats are wonderful carbs for energy and also a good source of soluble fibre, I try to keep the chia seeds in for healthy fats and fibre and the protein power provides additional protein to help support my muscle mass and keeps me feeling fuller for longer.

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December 13, 2018 0 comment
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SnacksTreatsUncategorized

Delicious protein slice with tahini and YoPRO yoghurt

by Leanne Ward December 11, 2018

This has been my morning tea snack option for the past 2 weeks. I must admit, I’m obsessed! My slice is packed full of nourishing ingredients and has the perfect amount of fibre, protein and healthy fats to keep you feeling full all morning long. I used my favourite high protein, low lactose yoghurt (YoPRO) in the slice too as the vanilla flavour is SO tasty! It makes quite a lot (32 slices in fact!) so perhaps half the amount the time first time if you don’t want that many slices. I really hope you enjoy it and if you do, please tag me on Instagram: @the_fitness_dietitian

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December 11, 2018 3 comments
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Main MealsRecipes

Nourishing Chicken Turmeric Curry

by Leanne Ward November 29, 2018

I love nothing better than a warming curry but I hate how most takeaway versions are very high in calories and contain very little vegetables! My delicious and nourishing chicken turmeric curry is ideal for a healthy waistline, gut friendly and also packed full of extra fibre and nutrients from all my vegetables. This freezes really well for a quick and healthy dinner too! Leave me a comment and let me know what you think below!

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November 29, 2018 0 comment
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@The_Fitness_Dietitian

  • LIFE IS HARD! SOMETIMES IT’S EASIER TO GIVE UP OR MAKE AN EXCUSE THEN TO PUSH YOURSELF A LITTLE. SOMETIMES, WE TALK OURSELVES OUT OF THINGS DESPITE OUR BEST INTENTIONS. SOMETIMES WE DO THE VERY THING WE SAID WE WOULDN’T DO AND SELF-SABOTAGE OURSELVES… BUT WHY?!
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In episode 24 on the Leanne Ward Nutrition podcast, I discuss this AND MORE with the wonderful Dr Libby Quinn @thewomenspsychologist 🤩 Dr Libby is a Clinical Psychologist who draws on her 8 years of university training (including a bachelor of psychological science, with honours, and a doctorate in clinical psychology) to assist women of all ages to live a more vibrant life 💖
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In episode 24, Dr Libby and I talk about the various external pressures women face in 2019. We discuss societal pressure for women to succeed. We take a look at how women self-visualise and how that shape's their ego, beliefs and stories. We chat about how it is important for women to know their worth and how to build true confidence rather than superficial confidence. We discuss anxiety, self sabotage and strategies to deal with negative thoughts and emotions. Dr Libby breaks down the components of our brain and the way we think and how this neuroplasticity creates, and can be used to break, habits. Finally, Dr Libby answers listener questions about shame, guilt, forgiveness and body confidence.
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To listen into this incredible podcast (which EVERY female needs to hear), search for “Leanne Ward Nutrition” in your podcast app or on Spotify 🎙 Alternatively, hit the link in my bio and it’ll take you straight there!🤩
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Ps… I am also holding a women’s health and empowerment event in Brisbane in early 2020 and Dr Libby will be there as my special guest! 😍If you are interested in attending, please comment below or send me a message so we can start looking at venues and also comment below the topics you would like to hear us discuss!👇🏼👇🏼
  • ⚡️SAVE THESE delicious peanut butter & coconut protein balls⚡️
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Made with yummy whole food ingredients from my local @thesourcebulkfoods [ad] + protein, healthy fats and fibre to keep you fuller for longer #healthhack 🤓
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Ingredients: 
1/2 cup natural, crunchy peanut butter 
1/2 cup vanilla whey protein powder 
1/4 cup coconut flour 
1/4 cup chia seeds 
2-3 tbsp water .
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Method:
Add all the ingredients except the water into a bowl and stir well to combine. Add the water 1 tbsp at a time and continue to stir the mixture until it starts to come together. Roll into small balls (add a little extra water if they crumble) and store left-overs in the fridge🤤
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❗️Don’t forget to take the time to ‘LIKE” or ‘COMMENT’ if you want to see more EASY recipe posts like these as the posts that get the most “likes” and “comments” are the ones I tend to re-create so if you want more recipe posts, be sure to let me know!🤓👏🏼
  • WANT GAINS? WORKING HARD BUT NOT SEEING RESULTS? CONSTANTLY INJURED?  FINDING IT HARD TO PULL UP BETWEEN WORKOUTS? SCARED OF LIFTING WEIGHTS? 🤷🏻‍♀️ If any of these sound like you, you need to tune into my FREE podcast!🎙
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There are 4 brilliant episodes on strength training, building muscle, injury prevention, manage and recovery with 2 industry experts who provide so much epic value in these FREE podcasts!🤓🎙
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Episodes 29 & 30 on the “Leanne Ward Nutrition” podcast are with exercise physiologist Zenia Wood from @swiftmovementacademy 💪🏼🔥 In the first episode, we discuss the top 5 reasons why you’re not building muscle despite your best efforts. Zenia gives us her expert advice on building lean muscle and why so many people struggle to see the gains they want. In the second episode (episode 30) with Zenia, we discuss weight training for beginners, her top tips to get started with resistance training, common mistakes she sees and how to fix your lifting technique 👏🏼
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Episodes 31 & 32 are with accredited sports dietitian @andrew_hall_dietitian 🤓In part 1 of the 2 part series, Andrew and I discuss the emerging area of nutrition for injury prevention and his evidenced based tips to prevent and recover from injury and illness. We talk about minimising fat gain and muscle loss while injured or sick and how nutrition can assist. We also briefly touch on supplementation (but we discuss it in more detail in the second podcast) 🙌🏼
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In part 2 of the series (episode 32), Andrew and I discuss pre and post workout nutrition (with reference to training fasted vs with fuel on board), supplementation (testing, safety, effectiveness and evidence) with specific reference to protein powder, caffeine, creatine and beetroot. We also chat about how to recover faster between sessions (nothing worse than DOMS), rest day nutrition advice, nutrition tips for training and refuelling the every day athlete🏃🏽‍♀️
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To find my podcast, hit the link in my bio to take you straight there or search for “Leanne Ward Nutrition” in your podcast app or on Spotify 🎙Don’t forget to subscribe so you don’t miss an episode & leave me a positive review if you enjoy the podcast 🤩
  • 🙌🏼EASY, NUTRITIOUS AND TASTY LUNCHES ARE THE BEST!!! 😍 .
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[ad] Today I made an open grain sandwich with kale slaw, avocado, tomato, bean sprouts and chipotle hummus + a tin of the new @johnwestaustralianz Deli Tuna (I used the Rosemary and Sea Salt in Oil) #healthyfood
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This lunch is something I have on repeat and I mix up the different salads I use in it for #guthealth benefits (remember, aiming for 30+ different plants a week is the gold standard for gut health!). This easy and nutritious lunch contained 10 different plants 🙌🏼 .
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I have chosen to collaborate with @johnwestaustralianz to showcase their new Deli Tuna range as tuna is an easy, nourishing and convenient lunch protein source with the added benefits of omega 3’s (healthy fats). The range uses premium, natural and real ingredients which are imperative to making a delicious tasting lunch with minimal effort or expense🙌🏼😍 #DeliTuna #guthealth
  • Ok, it’s inevitable, Christmas time comes with lots of yummy food, parties, drinks and celebrations!🎄 Often, our social calendar is so full we don’t find the time to meal prep or exercise buttttttt don’t completely throw in the towel! There is ALWAYS 30 minutes in your day to care for your body... no matter what your excuse is!
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Choose 1 thing to nail over this Christmas period and keep focusing on that. Get rid of the idea that you either have to be 100% perfect with your diet or completely fall off the wagon. There is room in between! I personally am choosing to focus on two small things this Christmas as I know that having a “perfect” diet simply doesn’t exist, particularly over Christmas and focusing on two small things means that I’ll still feel great about my health and body during the silly season but can also relax a little and enjoy myself (because what’s Christmas without a little vino or dessert!)🧀🥂🍫
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My top tips on staying healthy during the festive season without missing out are now live on my podcast (episode 35!) 🎙🎄If you’d like more motivation and practical tips, tune into my FREE Podcast “Leanne Ward Nutrition”. It has 35 FREE episodes with EXPERT GUESTS on nutrition, health, mindset, emotional eating, habits, routines and gut health! You can search for it in Spotify, Stitcher, Apple podcast or google podcast or in your podcast app. You can also click the link in my bio which will take you right there or you can even listen from my website: www.leanneward.com.au and click on the podcast tab to listen in! 🎙Don’t forget to leave me a positive rating or review if you enjoy it (the ratings mean so much to me!) 🤩💖
  • What’s the one thing I wish I new as a student dietitian or new grad?!?👇🏼👇🏼👇🏼
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Ok it’s not 1 thing, it’s 5 🤪 Firstly, I wish someone told me how important social media was to build a brand, secondly, I wish someone told me how to network online & offer people VALUE without asking for anything in return & thirdly, I wish more experienced dietitians had told me how to diversify my income streams so I wasn’t entirely reliant on clients every day. My fourth point was that I wished someone had taught me how to value my worth & what I should charge online & lastly, I wish someone had shown me how to identify my IDEAL client so I wasn’t trying to appeal to the masses and serve everyone! I can’t go back & change my grad year BUT.. I can help you change yours! 🤭✨
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Are you a student, new grad, or experienced health professional  struggling to grow their social media following or get new clients? I WANT TO HELP! 💖 .
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Due to overwhelming requests, I’ve created an online workshop for students/new grads & experienced health professionals!😍 The webinar has HOURS of content spread across 7 lessons and will focus on social media + creating & scaling an online brand (for ANY health professional - yes dentists, psychologists, exercise physiologists etc). I have over 6 years of experience as a nutritionist & dietitian where I have built an authentic social media following of over a quarter of a million followers! This allowed me to give up my permanent hospital clinical dietitian job earlier this year & achieve my dream of working from home full time & becoming my own boss 🤩 Do you want to learn to grow and scale an online business too whilst charging your worth AND working with your IDEAL client? 😍Click the link in my bio now to find my health professionals webinar! It is the single, best professional development you’ll do ALL year🤭✨
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Ps.. if you are a student, email admin@leanneward.com.au for a discount as I know how tough $ is as a student! 💖
  • ❗️WANT TO LEARN ABOUT GUT HEALTH FROM EXPERTS FOR FREE?
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When was the last time you updated your knowledge & skills in this area? I’m not talking about learning from InStAgRaM InFlUeNcErS who promote supplements and exclusion diets for gUt HeALTh! I am talking about learning from world class experts!🤓
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On my podcast right now, there are 34 FREE episodes & 8 episodes dedicated to GUT HEALTH❗️Podcasts are a brilliant way to update your knowledge & skills & the gut health episodes are some of my favourite as the experts I have had on are INCREDIBLE & you would normally have to pay $$ to hear them speak at national conferences. .
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Episode #33 features the amazing nationally recognised gastroenterologist Dr Sarina Pasricha and we chat about gut health & everything in between including IBS, FODMAPS, leaky gut & gut testing @docsarina .
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Episode #26 features Gut Health Queen Dr Megan Rossi and she brings us the latest gut health research straight from the lab and how to practically apply it to your lifestyle @theguthealthdoctor .
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Episode #18 features myself on a re-post episode I did with the beautiful @kyliecamps about all things gut health & wellbeing. .
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Episode #16 is from the Prebiotic expert herself Kara Landau. She blew my mind with all her knowledge on prebiotics (the natural fuel for your gut!) & easy meal prep tips to hack your #guthealth! @theprebioticdietitian .
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Episodes #9 & #13 are from the gut health guru himself, Dr B. We take a deep dive into what gut health is, mental health, stress, exercise, pre/probiotics & medications for gut health + we answer a tonne of listener questions (you can see why we needed 2 episodes!) @theguthealthmd .
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Episode #8 is one I recorded for you guys with practical tips on bloating including what exactly is bloating, what’s normal, what’s not & what to do about it.
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Episode #4 is another one from me all about the science behind gut health without the BS 🤓
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To access my FREE Podcast “Leanne Ward Nutrition”, search for it in Spotify, your podcast app or click the link in my bio ! Don’t forget to leave me a positive rating or review if you enjoy it (the ratings mean so much to me!) 🤩
  • Saw this on @leahitsines page & had to re-post! Anyone else got these gym feels? 😂😂😂😂😂😂😂😂😂😂 #whyyyyy .
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The podcast Leah & I recorded together is now LIVE - episode #34 so search ‘Leanne Ward Nutrition’ in your podcast app or on Spotify to listen to our chat about “tips & tricks for creating delicious & healthy meals” 🤓🎙🎧 #podcast
  • 🎉GUYSSSSSS… MY GUT HEALTH DISHES ARE AVAILABLE AT @pnutstreetnoodles from tomorrow (Dec 3rd!) 🎉
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As a nutritionist and dietitian, I am a huge believer in nourishing and delicious food! Healthy doesn’t have to be hard, it doesn’t have to be expensive and it doesn’t have to be tasteless. I am proud and honoured to be working with P’Nut to promote my two newly developed #guthealth dishes 🎉💃🏼
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The interest in gut health has exploded worldwide in recent years so it’s only fitting that we focused on two gut nourishing dishes for the menu. Gastrointestinal diseases are on the rise in the western world and more people are suffering from gut complaints than ever before! With P’Nut, I wanted to create two separate gut health dishes to allow people to eat out and not be fearful of dishes and to also eat out and actually choose a delicious tasting meal that will promote optimum gut health! 😁
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The first dish I have created in collaboration with P'Nut Street Noodles is a dish which is “safe” for many people with gut health symptoms to consume. It is low in fermentable carbohydrates (eg. Onion, garlic, beans, asparagus) which can often trigger symptoms, is gluten free, dairy free, nut free and has a vegan option available. This ‘sensitive tummy’ kimchi fried rice with prawns (the front dish) is packed full of nourishing nutrition containing over 4g of fibre, 38g of protein and lots of fresh vegetables. It is appropriate for anyone experiencing gut symptoms or who regularly experiences tummy troubles after eating out✨
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The second dish is a gut nourishing chicken and pineapple stir-fry packed with 6g of fibre, 35g of protein and of course, lots of delicious vegetables, fresh pineapple and ginger. In it, you will also find natural prebiotics to strengthen and nourish your gut such as onion, garlic, spring onion and snow peas. This dish will also be nut free & dairy free ✨
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I do hope you enjoy the new gut health dishes (in store from Dec 3rd - Jan 10) in P’nut QLD restaurants located in Bulimba, Southbank & Windsor in Brisbane & the Sunshine Coast too 🙌🏼💃🏼

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