The Nutrient Project

The Nutrient Project I'm Amy, a nutrition adviser and fellow teacher who knows the classroom grind firsthand. I provide evidence-based nutrition knowledge.

Learn how to manage stress, boost energy, and use healthy eating to manage demanding careers and prevent burnout.

26/05/2026

Stop spending £4 at coffee shops! 🛑👇

I layer-matched my favourite mango and passion fruit cooler at home for a fraction of the price.

The Formula:

🥤 Asda Mango & Passion Fruit smoothie (£1)

🧊 Home-frozen ice (basically free)

🌪️ Blend and enjoy!

The Reality Check

:PRO: Makes your 150ml recommended juice allowance go way further and keeps you hydrated in this heatwave. ☀️

CON: It’s still free sugar.

Pro-tip: Drink it alongside plant-based proteins (like nuts or seeds) to unlock iron absorption and stave off that midday sugar crash!

📈🧠Save this reel for your next grocery run! 🛒

23/04/2026

The Truth About Protein 🥩🌱

I’ve spent a lot of time looking at macros as a nutritional adviser, and there’s a lot of noise out there. Here’s the "no-nonsense" guide:

Growth & Repair: It’s the building block of... well, everything.

Menopause Support: After menopause, your body needs more protein + resistance training to protect muscle mass and bone density.

Plant-Based Power: You can get enough on a vegan diet, but you need to be smart about sourcing "complete" amino acid profiles.

The "Health Halo": Just because a label says "High Protein" doesn't mean it's healthy. Check the sugar and calorie counts!

Stay Full: Protein slows digestion, helping you feel satiated for longer.

The Math: Protein is still 4kcal per gram. If you eat more calories than you burn—even from protein—you will gain weight.

Balance is Key: Extremely high protein diets can be taxing on the body if not balanced correctly with hydration and fibre.

Collagen vs. Amino Acids: If you’re eating high-quality protein, your body gets the amino acids it needs to make its own collagen. You don't always need the expensive supplements!

21/04/2026

Stop overcomplicating your health. ✋

We see so much "all or nothing" advice online, but real nutrition is about the habits you keep when life gets busy (or the sleep gets thin!).

If these 10 things are part of your routine, you are doing a great job. You’re supporting your energy, your gut health, and your long-term resilience.

1️⃣ Hydrating: Keeping the engine running. 💧
2️⃣ 30 Plants a Week: For a diverse, happy microbiome. 🌱
3️⃣ Prioritising Protein: Supporting muscle and satiety.
4️⃣ Healthy Fats: Fuel for your brain and hormones. 🥑
5️⃣ Nuts & Seeds: Small but mighty nutrient bombs. 🥜
6️⃣ Whole Foods First: Choosing ingredients, not just labels. 🍎
7️⃣ Intentional Movement: It doesn’t have to be the gym—just move. 🚶‍♀️
8️⃣ Mindful Sugar: Watching the spikes, keeping the balance.
9️⃣ 75% Dark Chocolate: Because we all need a "sensible" treat. 🍫
🔟 Listening to Your Body: Doing what feels right for you.

Which of these are you most proud of lately? Let me know in the comments! 👇

🚀 NEED A KICK-START? 🚀
If you’re ready to reclaim your energy but don't know where to begin, I’ve got you.

Comment HELP below and I’ll send you a link to my Legacy Starter Kit. It’s designed to help you make small changes for big impact, one habit at a time.

21/04/2026

We’re obsessed with the wrong thing. 🧐

If I had a pound for every time I was asked "where do you get your protein?" I’d have at least £5...

But here is the shocking truth: Protein deficiency is almost non-existent in the developed world.

The real silent killer? The Fibre Gap. 📉

The Stats:

❌ 95% of the UK population fails to meet the daily recommended intake of Fibre (30g).

✅ Meanwhile, the average person eats nearly double the protein they actually need.

Why this matters:

Animal products (meat, eggs, dairy) contain ZERO Fibre. When we over-consume them at the expense of plants, we starve our gut microbiome. This leads to:

Poor digestion & bloating

Increased risk of preventable disease

Higher cholesterol levels
l
Chronic inflammation

The Solution:
Plants are the only source of Fibre on Earth. By choosing lentils, chickpeas, oats, and berries, you get the protein your muscles want AND the Fibre your longevity depends on.

It’s time to stop worrying about "muscle fuel" and start thinking about "gut fuel." 🌿✨

How many grams of Fibre have you had today? Let’s talk in the comments! 👇

The first 5 people to comment "🌱" get free access to the first month of my Legacy starter kit!

Let's see who actually reads this!

20/04/2026

I finally decided to clear out that one freezer compartment... you know the one. Where well-intentioned meals go to die. 💀
Just look at the thick ice on this lot! ❄️ Honestly, I’m not even sure what some of these were anymore. It’s a total waste of energy and space when, realistically, they were never going to be eaten.

Why is your food getting "iced" and freezer-burned?

Freezer burn happens when air reaches the surface of your food and dehydrates it. That’s what creates those grey patches and those pesky ice crystals.

Here is how I’m stopping the cycle:

The Baking Paper Hack: Instead of using cling film (I’m trying to avoid microplastics where I can!), I’m pressing a layer of baking paper directly onto the surface of the curry before sealing the lid. This creates a barrier against the air without the plastic.

The "One-Week" Rule: I’ve written the date clearly on the top, but the goal is to use this within the next week. No more "saving it for a rainy day" only for it to be forgotten for six months!

Stop letting your hard work go to waste. Clear out the frost and start fresh! 🧊✨

19/04/2026

Do you have a lot of leftover veg in the fridge? Maybe you’re lacking inspiration or wondering what to make before your next food shop arrives. 🛒

This "Fridge Raid" Curry is one of my favourites because you can clear out the crisper drawer whilst enjoying some serious nutritional benefits. These veggies and spices are packed with goodness—the nutrients highlighted below are just a glimpse of what each one offers:

Chickpeas: Plant-based Fibre & Protein

Spinach: Vitamin K for bone health

Peppers: Vitamin C (more than an orange!)

Courgette: Potassium for heart health

Onion: Quercetin (a powerful antioxidant)

Sweet Potato: Vitamin A for immunity

Carrots: Beta-carotene for eye health

Coconut Milk: Healthy Fats (MCTs) for energy

Olive Oil: Vitamin E

Mushrooms: B Vitamins for energy metabolism

Turmeric: Curcumin to fight inflammation

It’s easy, tasty, and I ended up doubling the recipe so I have an extra two meals for the family ready for the week. 🥘

Check my next reel for my top tips on how to freeze this best! ❄️

18/04/2026

We didn’t go completely off the rails, but even just a small shift into the "Easter sugar loop" and a few more convenience foods than usual has left us completely exhausted.

It’s amazing how quickly that "brain fog" sets in when the processed snacks creep back into the cupboard. ☁️ My husband and I realized we’ve been running on quick fixes, and the result is a massive energy slump that we just can’t afford.

So, we’re hitting the reset button. Not a "diet," just a return to Whole Food Plant-Based basics to get our brains back online.

Our 3-step recovery plan:

1. Ditching the processed spreads: Swapping industrial oils for whole fats (hello, avocado and walnuts). 🥑

2. The "Stealth Bean" hack: Blending lentils and beans into our "normal" family meals for that essential fibre hit.

3. Slow-release fuel: Getting back to our jumbo oats and nut butters to kill the sugar cravings for good.

We don't have time for inventive, complicated meals right now—we just need food that works as hard as we do. Who else is currently in the post-Easter recovery club? 🙋‍♀️

16/04/2026

When you see garlic like this, what do you think? 🧄

"Oh no! Throw it away!" or "I’ll just eat it with the green bit."

PSA — both are wrong!❌

Did you know that you can cut out the green sprout (the germ) and it’ll help with...

1️⃣ The Bitter Aftertaste: That little sprout has a sharp, harsh punch. Removing it ensures your sauces and dressings stay mellow and delicious, rather than bitter.

2️⃣ Your Digestion: For many, the green core is the hardest part to digest and is often the main cause of "garlic breath" or heartburn. Removing it makes your meal much lighter on the stomach!

3️⃣ Reducing Waste: Don’t bin the sprouts! You can actually pop those green stems in a small jar of water on your windowsill. They’ll grow into garlic chives—perfect for garnishing eggs or salads with a mild, fresh flavour. 🌿

Stop throwing away perfectly good food and start prepping your garlic like a pro!

Are you a "throw it away" or an "eat it anyway" kind of cook? Let me know below! 👇

14/04/2026

I don't know who needs to see this, but if you've got the time and inclination, making your own bread is a great way to remove some UPFs from your life!

You'll notice that when you make fresh bread, you can use it for about 2 days maximum before it's gone really hard and stale. If you compare it to ultra-processed breads, that contain ingredients no one knows or can pronounce, they seem to last forever! This is because they have preservatives to make them last longer. Whilst having bread that lasts all week feels great, you can't help but wonder if that's any good for you...

If you don't have the time to make and prove your own loaves, or are scared of a sourdough starter but maybe you do have a breadmaker at the back of the cupboards, why not try making some bread for your family that uses fresher ingredients you can pronounce?

Your gut will thank you!

13/04/2026

Stupidly high grocery bills getting you down?

I have made a guide to getting every dinner next week for £5.

I've done the work, so you don't have to!

Just give me a follow and a comment (so I can DM you directly) and I'll send you the link to my guide. No landing page, so big sell, just straight to the link - promise!

#£5meals

12/04/2026

The "Healthy" Fruit Lie 🍎🤔

Can you spot the fake? I’ve put three "facts" below, but one of them is absolute rubbish. Drop your guess in the comments before you read the reveal! 👇

1️⃣ Drinking a glass of orange juice has a similar impact on your insulin as a glass of cola. 🥤
2️⃣ You must stop eating fruit after 4 PM because your body can’t process sugar in the evening. 🕒
3️⃣ Blending fruit into a smoothie spikes your blood sugar faster than eating the whole fruit—even if you keep the pulp. 🌪️

no cheating!

Tell us in the comments which you think is the lie and why!

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