Healthy Habits by Katie

Healthy Habits by Katie Nationally Recognised Nutritionist
Personalised Meal Plans
Individual Macro Calculations & Guidanc

Budget-friendly, protein-packed, and seriously delicious 🔥🍳This Chilli Egg & Cottage Cheese Toast is made with just 5 si...
16/06/2026

Budget-friendly, protein-packed, and seriously delicious 🔥🍳

This Chilli Egg & Cottage Cheese Toast is made with just 5 simple ingredients:
✨ Eggs
✨ Whole grain toast
✨ Crispy chilli oil
✨ Spinach
✨ Cottage cheese

💪 42.4g protein per serve
💰 Only $4.73 per serve

Perfect for a quick breakfast, lunch, or post-workout meal when you want maximum nutrition without stretching the grocery budget. 💰

And there’s something exciting coming soon… 👀 Stay tuned for a brand-new offer launching very soon — you won’t want to miss it! 📲

You didn’t overeat all weekend...You just had a few things that “don’t really count.” 👀🍷 A glass of wine while making di...
05/06/2026

You didn’t overeat all weekend...

You just had a few things that “don’t really count.” 👀

🍷 A glass of wine while making dinner
🥐 A croissant with your coffee
🍕 A leftover pizza slice
🍟 A bowl of chips at the pub
🧀 A few crackers and some cheese while chatting

Individually? No big deal. 🤷🏼‍♀️

Together? They can quietly add an extra 2,000+ calories across the weekend! 😮

This isn’t about cutting out your favourite foods or never enjoying yourself.

✅ It’s about being aware of the things that tend to fly under the radar so you can make choices that align with your goals.

The good news? You don’t need a perfect weekend to see results. 👏

A little awareness can go a long way.

👇 Which sneaky weekend calorie gets you most often?
🍷 Wine
🥐 Pastries
🍕 Pizza
🍟 Chips
🧀 Cheese & crackers

Comment below and let’s see which one wins.

💾 Save this post for your next weekend.

27/05/2026

🥑 SMASHED AVO ON TOAST 🥑
The ultimate quick, high-protein breakfast for busy mornings ✨ Ready in just 7 minutes and packed with flavour, fibre, and protein to keep you full for longer!

🔥 290 Calories
💪 Protein: 27g
🥑 Fats: 18g
🍞 Carbs: 5g
🌱 Fibre: 11g

INGREDIENTS (1 serving):
• 77g Herman Brot Complete Protein Bread (approx. 2 slices)
(I did swap to Helgas High Protein Bread)
• 70g ripe avocado
• 5mL lemon juice
• 1g salt
• 1g pepper
• 2g chilli flakes
• 2g h**p seeds

METHOD:
1️⃣ Toast the bread to your preferred level.
2️⃣ Mash the avocado with lemon juice, salt, and pepper until combined.
3️⃣ Spread evenly over the toast.
4️⃣ Top with chilli flakes and h**p seeds.
5️⃣ Serve immediately & enjoy ✨

Healthy eating doesn’t have to be time-consuming 💜 Busy women can find this recipe + hundreds more quick, high-protein meals inside the app 📲 Start making healthy eating simple, sustainable, and delicious!

TOXIC nutrition advice we’re DONE following 👏🥗 “Eat 1200 calories.”🍽️ “Skip meals.”🍞 “Cut carbs.”🍌 “Fruit has too much s...
22/05/2026

TOXIC nutrition advice we’re DONE following 👏

🥗 “Eat 1200 calories.”
🍽️ “Skip meals.”
🍞 “Cut carbs.”
🍌 “Fruit has too much sugar.”

For years, we’ve been sold the idea that eating less, restricting more, and fearing food is the key to health. 🔑

But all it really does is leave you exhausted, obsessed with food, disconnected from your body, and stuck in a cycle that was never built to last. 👎🏼

✨ Your body is not a problem to punish. ✨

👉🏼Eating enough is not “bad.”
👉🏼Carbs are not the enemy.
👉🏼And cutting out entire food groups without understanding your body isn’t health — it’s confusion dressed up as wellness advice.

Real health looks like:
✨ Having energy
✨ Building habits you can actually maintain
✨ Understanding what works for YOU
✨ Eating without guilt or fear

Because the goal was never a quick fix.
It was creating a lifestyle you don’t need to constantly restart.

Which toxic nutrition rule are YOU leaving behind? Drop it in the comments 👇

Sleep isn’t a luxury — it’s a necessity 💤Good quality sleep helps your body recover, balances hormones, improves mood, s...
08/05/2026

Sleep isn’t a luxury — it’s a necessity 💤

Good quality sleep helps your body recover, balances hormones, improves mood, supports fat loss, boosts energy, and helps you perform better both mentally and physically.

Struggling with poor sleep? 😴

Some common factors could be:
😣 High stress levels
📲 Too much screen time before bed
😴 Poor sleep routine
☕️ Caffeine late in the day
☀️ Lack of movement or sunlight
🧠 Overthinking/anxiety
🍷 Alcohol or inconsistent sleep schedules

Here are some ways to improve your sleep quality & hygiene👇
✨ Keep a consistent sleep/wake time
✨ Limit screens 1–2 hours before bed
✨ Reduce caffeine in the afternoon
✨ Create a cool, dark sleep environment
✨ Get daily movement & sunlight exposure
✨ Avoid heavy meals late at night
✨ Develop a relaxing nighttime routine

Better sleep = better recovery, results, focus, and overall health 🙌

If you’re ready to improve your health, energy, habits, and routine with personalised support, send me a DM to learn more about my coaching 📩

12/12/2025

Sunrise Flow 🧘🏼‍♀️

No music needed- the ocean already set the soundtrack 🌊

Starting the day off slow. 😌

This is something I NEED to incorporate. Movements of stillness, time to sit and be present. I’m one to get very overstimulated and burnt out easy, so taking a moment to breathe, incorporate gratitude and gentle energy is something I need to do more of! 🧘🏼‍♀️

Thank you &

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