Melissa Bosch RD

Melissa Bosch RD Helping you lose weight and manage chronic conditions with nutrient-rich, balanced nutrition.

02/09/2026

Trending beef mince nourish bowls!

Let me help the ladies out here - portion guidance.

For dinner your carb portion should not really exceed 30g. Even 15g is sufficient BUT we need them!
So for this you can enjoy 1 small sweet potato roasted in the air fryer with a bit of salt and pepper.

For protein we really need this to meet at least 40g and beyond. This is roughly 120g cooked beef mince so because you have made a tasty beef mince mix with some onions and spices you can dish 130g ;)

And don’t forget the cottage cheese - to get 7g of protein from cottage cheese, you need roughly 1/4 cup. I just add 1 heaped tablespoon here.

Fats is often where things can go wrong, just the Avo alone will already push your fats and calories up significantly. Add 1/4 medium Avo or 1/2 small Avo and make it tasty by adding some lemon juice and chilli flakes.

That’s that everyone! Enjoy it 😍💚🥗

26/08/2026

Simple wholesome balanced bowl 🌶️🥫

Lean beef mince, egg fried rice and baby spinach

• 500g lean beef mince
• 15ml sesame oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 15ml Gochujang paste
• 15ml crunchy peanut butter
• 1 cup basmati rice (average female portion 80-120g cooked weight)
• 2 eggs
• 1 bag baby spinach leaves
• season with salt and pepper

Nutritional Breakdown:

~465–470 kcal
Protein: ~40 g
Carbohydrates: ~29 g
Fat: ~23 g

Balanced, high-protein meal providing ~470 kcal, with plenty of iron, B vitamins, zinc, choline, magnesium and antioxidants, making it as nutrient-dense as it is satisfying.

19/08/2026

Super simple. Super delicious. Wholewheat pizza wraps 🍕

Ingredients:
1x large wholewheat wrap (check dietary fibre per 100g and try find one with >6g/100g of fibre)
2 Tbsp tomato passata
1 tsp garlic
40g grated mozzarella cheese
60-90g cooked bacon
2 Tbsp sautéed onions
30g feta crumbled
1/4 medium Avo
Rocket to garnish

Heat oven 180 degree C. Smear passata on wrap, add garlic, cheese, bacon and onions. Bake in oven for 10-15minutes until you have a crispy base.

Add feta, avo, rocket, pepper and some balsamic reduction for a twist ;)

Let me know if you are going to give this a try AND what you think of this series!? 🤗

Kinda chic is just doing the work quietly. Bloodwork before advice. The masters before the opinion. Not selling a quick ...
18/08/2026

Kinda chic is just doing the work quietly.

Bloodwork before advice. The masters before the opinion. Not selling a quick fix.

Eleven of them. Swipe✨🤗

14/05/2026

In case anyone wondered, current status: alive.

Eating less is not the answer. Swipe to see what’s actually happening in your body - and what to do instead 💚If you have...
01/05/2026

Eating less is not the answer. Swipe to see what’s actually happening in your body - and what to do instead 💚

If you have been cutting calories, skipping meals, or living in a calorie deficit for months… and still not seeing results, this is for you. Your approach needs to change.

When you under-eat, your body goes into survival mode - slowing your metabolism, spiking hunger hormones, breaking down muscle, and storing fat.

When you eat what your body needs, only then will your body work with you. Ready to stop fighting your body and start seeing real results?

Book a consultation, Cape Town or online.
Link in bio.

Most women I see in my practise are deficient in at least one of these 6 nutrients. Many don’t even know it. And the sym...
27/04/2026

Most women I see in my practise are deficient in at least one of these 6 nutrients. Many don’t even know it.

And the symptoms? Fatigue. Hair loss. Skin breaking out. Low mood. Struggling to lose weight no matter what you try.

These are not random. They are your body’s way of asking for something specific.

Swipe to see what the research actually says and what to eat to fix it.

Save this post, and if you relate to 3 or more symptoms on that checklist, your body is telling you something worth listening to.

DM me or book via the link in my bio. A full nutritional assessment will tell us exactly where your gaps are 💚🍏

✨✨ APRIL so far…honestly, this year has gone by incredibly fast, it’s actually scary how quickly time flies.To be honest...
19/04/2026

✨✨ APRIL so far…honestly, this year has gone by incredibly fast, it’s actually scary how quickly time flies.

To be honest, this month has been especially busy with the practice, finalising our new home, and spending time with family.

Feeling happy, grateful, and well rested, and ready to keep moving forward through the rest of this year 🤍

A new week ahead, another opportunity to show up and keep building.

Address

Sunningdale Virgin Active
Cape Town
7441

Opening Hours

Monday 18:00 - 20:00
Tuesday 06:00 - 08:00
18:00 - 20:00
Wednesday 06:00 - 08:00
18:00 - 20:00
Thursday 06:00 - 08:00
18:00 - 20:00
Friday 06:00 - 08:00
Saturday 10:00 - 16:00
Sunday 11:00 - 15:00

Telephone

+27728458722

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