Melanie Lansdown Nutrition

Melanie Lansdown Nutrition I’m Mel, an Accredited Nutritionist helping busy women rebuild their energy, calm their nervous systems, and feel like themselves again.

Accredited Nutritionist (BHSc Nut)
Supporting busy women with gut, hormone & energy health
Nervous system–first nutrition for sustainable change
✨ Explore the Energy Reset Plan 👇
https://melanielansdown.com.au/energy-reset-plan I work online with women experiencing fatigue, gut issues, hormonal changes, and stress-related symptoms - helping them find clarity on what their bodies actually need. My

approach is realistic and evidence-based: no restrictive diets, no “one size fits all,” just small, sustainable changes that support the gut–brain connection and restore balance from the inside out. Learn more about my Energy Reset Plan → https://melanielansdown.com.au/energy-reset-plan

Breakfast in the 90’s built character, if nothing else 😂Toast alone is no longer going to cut it, protein at breakfast m...
18/06/2026

Breakfast in the 90’s built character, if nothing else 😂

Toast alone is no longer going to cut it, protein at breakfast matters more now than it ever has. It keeps blood sugar steady, supports energy through the day, and helps manage the hormones shifts that come with perimenopause.

Vegemite toasts was fun while it lasted. Time for an upgrade 🤩

Were you a toast or cereal kinda gal? And what’s your breakfast look like now?

17/06/2026

Creamy sauce on your steak might be sabotaging your iron absorption. 😳

Calcium (hello, cream and cheese-based sauces) blocks iron absorption. So if you’re someone who needs more iron (think low energy, fatigue, heavy periods, perimenopause) that creamy sauce might be working against you.

I used to reach for a creamy pepper sauce on my steak too, pre-nutrition degree, because you need something on there, right? Now I know better. 😅

Enter: chimichurri. 🌿

The parsley is packed with vitamin C, which actually helps you absorb iron, the complete opposite effect. And it tastes incredible.

I fell in love with this sauce travelling through South America and it goes on everything — beef, chicken, fish, tofu, all of it.

Chimichurri recipe (I believe this is a Uruguayan recipe, they’re all slightly different)

- 1 cup fresh parsley, finely chopped
- 4 cloves garlic, minced
- 2 tbsp red wine vinegar
- 1/2 cup olive oil
- 2-3 red chilli’s
- 3/4 tsp oregano
- Salt and pepper to taste

Mix it all together and let it sit for 10 minutes before serving. That’s it.

Drop a comment, do you usually go creamy on your steak, or are you already a chimichurri convert? ⬇️

15/06/2026

The two rules I follow when thinking about meals is:

1. Is there enough protein?
2. Is there at least 10g fibre?

If you focus on these two things you’ll be on track to eating well, most of the time. It doesn’t have to be fancy, every meal doesn’t need to be full of ‘super foods’ it needs to be something you can stick to.

And a 3rd rule for weeknights, is it easy enough and something everyone (*cough cough* the toddler) will eat.

This ticks all the boxes. Is it a super sexy meal? No, not really. Was it delicious and eaten by everyone without complaints? Yes!

So take this as permission to stop over complicating every meal.

Let me know what your go to weeknight meals are below 👇

14/06/2026

It feels so good when you can get the perfect mix in a day.

Meal prep & dinner ✅
Exercise ✅
Catching up with friends (although forget to capture 📸 so did it really happen?) ✅
Family time ✅

I’m quietly feeling a little cocky. I’ll be back to being a chaotic mess tomorrow 😆

Cup full and ready for the week ahead. Also contemplating if 7pm is too early to get into bed and relax? 🤔 thoughts?

10/06/2026

A day on my plate as a nutritionist 👇

🌯 Breakfast burrito
🥢 Asian pork rice bowl with cucumber salad, edamame and carrot
🌮 Pulled beef mexican bowl

This is what eating well actually looks like for me, flavourful, satisfying and built around whole foods that support my hormones and energy as a woman in her 40s.

Just real meals that actually hit my protein and fibre targets and kept me full all day. ✅

Not pictured was a decaf coffee and a lil after dinner snack, leftover dessert I made for family dinner on Sunday - raspberry & passionfruit panna cotta 😍

You don’t need to eat perfectly. You need to eat in a way you can sustain. 🌿

I’ve been tinkering with bulk making burritos to freeze, I’m not convinced. Have you tried? Do they work?

09/06/2026

Walking pad + standup desk = steps, warm body, no heating bill.

You’re welcome 😆

Give me your best tips to not freezing your butt off this winter. Bonus points if it gets you moving ⬇️

08/06/2026

Three dingoes. A hundreds of kangaroos. Rock art that’s been sitting in that valley for over 3,000 years. 🐕🦘

It had been a while between hikes and I forgot how much I needed this.

There’s something that happens when you get outside and actually do the thing you’ve been putting off. This is one of the things I realised when I was away recently, we’d stopped putting things we enjoy in the calendar. We’re stuck in the day to day grind of life.

As a nutritionist I talk a lot about what’s on your plate, but honestly, this? This fills a cup that food alone never could.

Whatever your version of this looks like — a walk, a swim, a drive to somewhere beautiful — don’t wait as long as I did to do it again. 🌿

What’s something you did this long weekend that genuinely filled your cup? ⬇️

02/06/2026

Women over 40 absolutely benefit from resistance training.

Building muscle is one of the best things you can do for your health through perimenopause and beyond.

But somewhere along the way, the message became:

“Lift heavy or it doesn’t count.”

And that’s where I think many women get stuck.

I’ve been out of the gym for a few months.

Could I have lifted heavier than I did in my first session back? Probably.

Did I? No.

Because I try to approach exercise the same way I approach nutrition with my clients.

We start with foundations.
Then we build.

Before I stepped back into the gym, I spent a week increasing my daily movement and adding a few short strength circuits at home.

Nothing fancy, just allowing myself to get back into a routine without overdoing it.

Because the goal isn’t one hard workout.

The goal is sustainable training you can keep showing up for.

Yes, we want to lift heavier over time.

But first, we need a body that feels capable of doing it. Start where you are and build from there. Your future self will thank you for it.


If you’re feeling stuck knowing where to start, send me a DM 💖

07/05/2026

A big thank you to Mikaela for organising such a fabulous night 💖

A lovely group of women coming together to learn more about perimenopause, what’s changing through midlife, and how to support the body through it all.

We spoke about:
– nutrition and lifestyle support
– the importance of the lymphatic system
– skin changes through midlife
– and even did a lymphatic face brushing demo ✨

There were lots of thoughtful questions, a few laughs, and some really lovely conversations throughout the night.

I always feel so grateful to be able to have these conversations and help women make sense of what’s happening in their bodies.

More of this please 🤍

I hear this more often than you’d think:“I thought I was cruising through perimenopause… then everything changed.”For a ...
02/05/2026

I hear this more often than you’d think:

“I thought I was cruising through perimenopause… then everything changed.”

For a while, things feel manageable.

Your cycle shifts a little.
Sleep isn’t perfect, but who’s is?
Overall… you feel okay.

And then suddenly:

- Weight starts to change (often around the middle)
- Your energy drops
- Your body feels unfamiliar
- You feel like you’re taking it out on those closest to you

Frustratingly, what used to work, simply doesn’t anymore.

And it feels like it’s come out of nowhere.

As hormones shift through perimenopause — particularly oestrogen — your body starts responding differently to stress, food, sleep, and exercise.

Same habits.
Different response 🤯

This is where most women start to panic.

Cutting calories, fasting in the morning, increasing exercise.

But often, that just adds more stress to a system that’s already trying to adapt.

✨ The shift isn’t about doing more. It’s about doing things differently.

If you’re nodding along, I’ve got you!

You can message me and we can talk through what’s been going on for you ✨ and where I’d suggest you start.

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