Freya Proctor Dietitian

Freya Proctor Dietitian Practical strategies. Sustainable results.

Dietitian helping you feel better through food 🌿

APD | Evidence-based nutrition

📍 In-clinic: Maitland (& Mudgee coming soon đŸ€«)
đŸ’» Telehealth: anywhere in Australia

Real food.

07/06/2026

Sardine maxing: dietitian thoughts 🐟

Are sardines nutritious? Absolutely.

They’re a great source of protein, omega-3 fats, vitamin D, B12, selenium and calcium if you eat the bones.

Would I recommend adding them to your diet if you like them? Yes.

Would I recommend eating only sardines, forcing yourself to eat them because TikTok said so, or turning one food into your entire personality? Absolutely not.

This is the thing with most wellness trends, the food itself usually isn’t the problem. The extreme version is.

Sardines can be a great addition to toast, crackers, salads, pasta or rice bowls.

But you still need variety, fibre, carbs, colour, enjoyment and enough total food.

Nutrition does not need to be all-or-nothing to be effective.

Save this for the next time TikTok tries to convince you one food will fix your entire life.

A healthy relationship with food is not built on perfect eating.It’s built on flexibility.For a long time, people have b...
26/05/2026

A healthy relationship with food is not built on perfect eating.

It’s built on flexibility.

For a long time, people have been taught that eating outside of the “plan” means they’ve failed. That an unplanned dessert should trigger guilt, compensation or “starting again tomorrow.”

But one spontaneous dessert doesn’t undo your progress.

Sometimes the healthiest thing you can do is:
eat the dessert, enjoy the moment and continue eating normally afterwards.

Because consistency will always matter more than perfection.

If you feel like you’re always hungry
 this isn’t about willpower.It’s usually how your meals are built.A few small shif...
05/05/2026

If you feel like you’re always hungry
 this isn’t about willpower.

It’s usually how your meals are built.

A few small shifts can completely change your hunger, energy and cravings:

→ Add protein to your meals
→ Don’t skip meals (coffee doesn’t count ☕)
→ Include carbs (they’re fuel, not the enemy)
→ Prioritise fibre for fullness

When your meals actually satisfy you, everything else feels easier.

Save this for the next time you feel “snacky” đŸ€

On holidays, I’m a foodie first
 dietitian second.And honestly? That’s exactly what I recommend to my clients too.Flexib...
20/04/2026

On holidays, I’m a foodie first
 dietitian second.

And honestly? That’s exactly what I recommend to my clients too.

Flexible eating isn’t about “falling off track”,
it’s about learning how to enjoy food without guilt.

Because your relationship with food doesn’t take a holiday
 and neither should your flexibility đŸ€





03/04/2026

Easter Egg Rocky Road

A fun Easter rocky road packed with mini eggs, biscuits, marshmallows and red frogs, finished with a sprinkle of freeze-dried raspberry to cut through the sweetness.

Ingredients
150 g marshmallows
150 g red frogs
Πcup dry roasted macadamias
250 g Scotch Finger biscuits
117 g Turkish Delight mini eggs
117 g Caramello mini eggs
200 g dark chocolate
200 g milk chocolate
150 g unsalted butter
4 tablespoons golden syrup
Freeze-dried raspberry crumb and powder (for topping)

Method
Prepare the lollies
1. Using scissors, cut the red frogs and marshmallows in half. Add them to a large mixing bowl along with the macadamia nuts.

Add the biscuits
2. Roughly chop the Scotch Finger biscuits into bite-sized chunks and add them to the mixing bowl.

Prepare the Easter eggs
3. Open both packets of mini eggs and cut each egg in half.
Set some aside to decorate the top of the rocky road and add the remaining eggs to the mixing bowl.

Melt the chocolate mixture
4. In a saucepan over low–medium heat add the butter, dark chocolate, milk chocolate and golden syrup.
Stir gently until fully melted and smooth, then set aside for about a minute to cool slightly.

Combine everything
5. Pour the melted chocolate mixture into the bowl with the biscuits, nuts and lollies.
Stir until everything is well coated.

Transfer to tray
6. Spoon the rocky road mixture into a lined square baking tray and press down firmly to compact the mixture.

Add the toppings
7. Sprinkle over the freeze-dried raspberry crumb and powder (my secret addition to balance the sweetness), then press the remaining halved Easter eggs into the top.

Set the rocky road
8. Place in the fridge for 2–3 hours, or until completely set.

Slice and enjoy
9. Cut into squares and store in the fridge.

easterrockyroad



13/03/2026

Bao buns
 but make them balanced. đŸ„ŸđŸ”„

This recipe makes 3 filled bao buns for ~550 calories and 32g protein, so it’s the perfect high-protein dinner when you want something that feels like takeaway but still keeps you full.

Soft bao, spicy BBQ chicken, crunchy Korean slaw and kimchi = elite combo.

Save this one for your next bao night.

High-Protein Bao Buns- Serves 4

Ingredients:
300 g shredded BBQ chicken (skin removed)
1 tbsp gochujang
2 tsp soy sauce
2 tsp chilli honey
1 tsp sesame oil
1 tsp sesame seeds
2 tbsp hot water
200 g Woolworths Korean Style Salad Kit
Πcup kimchi
12 bao buns

Method
1. In a bowl, mix gochujang, soy sauce, chilli honey, sesame oil, sesame seeds and hot water.
2. Toss the shredded chicken through the sauce until evenly coated.
3. Steam or microwave the bao buns according to packet instructions.
4. Fill each bun with the chicken, Korean slaw and a little kimchi.
5. Serve 3 filled buns per person.

Per serve (3 buns)
~550 calories | ~32 g protein

Hi, I’m Freya, an Accredited Practising Dietitian.I started this page when I was a uni student wayyy back in 2019, becau...
12/03/2026

Hi, I’m Freya, an Accredited Practising Dietitian.

I started this page when I was a uni student wayyy back in 2019, because nutrition advice online felt confusing, overwhelming, and sometimes unrealistic.

As a dietitian I pride myself in making food and nutrition feel practical, evidence-based, and achievable in real life.

Whether you’re here for gut health, weight management, performance nutrition, or just to learn more about balanced eating - I’m glad you’re here!

If you’re new here, introduce yourself below 👇
I’d love to know where you’re from or what nutrition topic you’d like to learn more about.



04/03/2026

Banoffee pie for breakfast?
Say less đŸ€Ž

High-protein overnight Weet-Bix that tastes like dessert but actually keeps you full.





It is officially 12-months since I launched my solo private practice! ✹It has been a whirlwind of a year, with 2023 also...
22/02/2023

It is officially 12-months since I launched my solo private practice! ✹

It has been a whirlwind of a year, with 2023 also bringing lots of excitement! The first milestone of the year is the launch of my new website!

To check it out, get to know me a bit more or book an appointment, be sure to click the link in my bio!

A huge thank you to the amazing team at Kis Creative and the beautiful Emma from Fox & Will Photography for assisting in the creation of the website!! 💕💕

04/05/2022

My fave carbs! Why are they my faves though? đŸ€”

They’re Low GI carbohydrates! GI (Glycemic Index) is a measure that reflects how quickly each food affects your blood sugar levels when that food is eaten on its own.

Low GI carbs are a great type of carbohydrate and should be consumed quite frequently as part of a healthy and balanced diet.

Low GI foods cause your blood sugar levels to rise and fall slowly. This may help you feel fuller for longer which in turn can help to control your appetite and can be useful when you’re trying to manage your body weight. They’re also beneficial if you were trying to manage your blood sugar levels in conditions such as diabetes and insulin resistance.


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30 Church Street
Maitland, NSW
2320

Telephone

+61488755453

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