The three foods nutritionist Kathleen Alleaume can’t live without

From granola and eggs to a simple one-pan dinner bake: What a nutrionist really eats and the key foods you need to boost energy and combat ageing

  • Australian nutritionist Kathleen Alleaume reveals her healthy day on a plate 
  • Granola, eggs and salad wraps are among the expert’s daily go-to foods  
  • She says she is a fan of keeping things simple and swears by meal planning
  • Here, Kathleen also reveals some of the foods she says she can’t live without 

Nutritional expert and author Kathleen Alleaume knows only too well how important a balanced diet is when it comes to living an energy-packed life.

The 39-year-old, who has 20 years of experience in the field, wholeheartedly believes in the benefits of proper nutrition and exercise and has shared her advice with women everywhere wanting to improve their health 

The mum-of-three takes a simple approach – one that advocates for eating better and moving more. Something she says many people just don’t do.  

From her simple breakfast choices to why she is a fan of one-pot dinners, the Australian nutritionist shares her day on a plate – and the foods she can’t live without.

Australian nutritionist Kathleen Alleaume (pictured) has been in the field for more than 20 years. Her book and websites help educate women on the benefits of proper nutrition. 

Given Kathleen makes movement a priority it should come as no surprise she starts her day with some activity.

The nutritionist said a 45-minute walk is something she always makes time for in the morning. If this isn’t possible she will do a 30 minute HIIT class instead.

‘I swear by the benefits weight training for women. It makes me feel strong and is the key to a faster metabolism,’ she told Jessica Sepel on her blog.

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The 39-year-old said she likes to start her day with a morning workout. This is either a 45 minute walk or a 30 minute HIIT class

After her morning workout and once the kids have been sent off to school, the nutritionist will settle down to a breakfast of either granola or poached eggs on sourdough 

While she revealed her mornings are hectic with three kids on the go, she said she always makes time for her one coffee of the day – one she will make at home.

Once everyone is packed off to school, Kathleen said she will make her breakfast, choosing either poached eggs on sourdough or granola to start her day.

A 10am snack is also factored into the busy author’s life. She said this is as simple as a handful of nuts or a piece of fruit. 

Kathleen revealed lunch is a healthy but simple affair – one that can range from a wrap to a bowl of hot soup  

Lunch is also an uncomplicated affair, she said. Her go-to choices ranged from a wrap with salad and salmon to sushi or sourdough with smashed avocado, depending on the weather, a bowl of piping hot vegetable and legume soup. 

Kathleen’s day on a plate revealed:

Breakfast: Either poached eggs on sourdough or granola

10am snack: Handful of nuts or a piece of fruit

Lunch: A wrap with salmon or sushi, sourdough with smashed avocado or a bowl of vegetable soup

3pm snack:  Wholegrain crackers with avocado or hummus or more nuts

Dinner: Options can include a fish and vegetable bake, salmon and roasted sweet potato meatballs, fish tacos or homemade pizza 

Practising healthy eating habits, Kathleen shared she will have another snack at 3pm. This is either wholegrain crackers with avocado or hummus or more nuts.

She said her evenings are often consumed with her children, along with making sure the family has a healthy nightly meal.

‘Mealtime planning is key for me. If I don’t make a weekly menu plan, life just gets on top of me. I try to allocate a time on the weekend to plan household meals and shop accordingly.’

A self-declared fan of one-pot dinners, the nutritionist said meals range from something as simple as a fish and vegetable bake to salmon and roasted sweet potato meatballs, fish tacos, or homemade pizza.

Kathleen also shared how she was managing a fussy food stage with her kids – something she said she doesn’t get too stressed by. 

The nutritionist revealed she is a fan of one-pot and one-dish meals for a quick and uncomplicated evening meal

‘The most important thing is that I teach my kids to have a healthy relationship with food. There’s no “good” or “bad” food. Everything can be enjoyed in moderation, including ice-cream, chicken nuggets and chocolate.’

While there’s room in life for moderately indulging in occasional treats, the nutritionist also revealed the three foods she can’t live without avocado, mushrooms and broccoli.

As well as eating healthy and exercising regularly, the nutritionist also stressed the importance of taking time out. 

Mushrooms, avocado and broccoli are among the foods the nutritionist said she can’t live without

She said a weekly yin yoga class helped her to relax and rejuvenate and was perfect for nurturing and restoring a flagging spirit.

As well as revealing her very wholesome day on a plate, Kathleen previously shared some of the foods to eat to get your skin glowing from the inside out.

Her list includes blueberries, carrots, almonds, yoghurt, tomatoes, citrus fruits, brown rice, water and dark chocolate.

As well as revealing her very healthy day on a plate, Kathleen previously shared some of the foods to eat to get your skin glowing from the inside out

‘While many women think they ought to stay away from chocolate if they want a perfect complexion, the experts argue to the contrary.


* Salmon

* Blueberries

* Dark chocolate

* Carrots

* Almonds

* Yoghurt 

* Tomatoes

* Citrus fruits

* Brown rice

* Water 

‘Dark chocolate is rich in flavonoids – a type of antioxidant that helps to equip the skin with a stronger defence against wrinkle-causing UV rays,’ Kathleen said.

Not only this, but chocolate makes you happy thanks to the endorphins it releases. 

Salmon also features on the list of foods Kathleen recommends for naturally radiant skin.

Salmon filled with Omega 3 which keeps your cell walls supple, Ms Alleaume explained. It also allows water to ‘better penetrate the epidermis (top layer of the skin)’, leaving it plump and well hydrated.

Experts recommend you try to eat two servings of Omega 3 fatty fish each week. If salmon isn’t something you enjoy, you can also opt for Omega 3 alternatives including tuna, mackerel, herring, sardines, and lake trout. 

Other options include walnuts, flaxseeds, tofu and pumpkin seeds.  

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