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Day On My Plate - Nicola Miethke Naturopath and Nutritionist

Nicola Miethke is a Naturopath & Nutritionist in private practice in Sydney’s Inner West and an expert for Nuzest.

Having been diagnosed with PCOS in her early twenties and since overcome its complications throughout her journey into the holistic health industry, Nicola is incredibly passionate about educating and empowering women to understand and appreciate the immense strength and capability of the female body.

With so much contradicting information out there about what is and is not good for our health, Nicola is strongly motivated to create manageable, individualised treatment plans that remove how overwhelming it can be and encourage the best possible results for her clients.

“Our lives are complicated enough! So by implementing small, consistent modifications, we set ourselves up for a lifetime of sustainable change and optimal health and happiness.”

First thing

As soon as my alarm goes off, I drink a glass of water I have left beside my bed the night before and I get ready to go to either a Pilates or yoga class. I absolutely love reformer Pilates! After trying and disliking so many different forms of exercise throughout my 20’s I finally found something that genuinely makes me want to get out of bed in the morning. If I don’t get up and exercise first thing, it won’t happen at all, so I always try and make it a priority. Before I go, I pick a “Bali Blessing” to give me something to focus on or be mindful of that day. Meditation has also just recently become a part of my morning routine thanks to Headspace, and I am determined to get better at it!


By the time I get home from my workout I am always ready to eat. I love eggs! And I love smoothies! So, my breakfast is normally one or the other. If it’s eggs, I normally make a whole egg omelette packed with onion, garlic, tomatoes, zucchini, spinach, and goats cheese with a side of rocket. Otherwise, Nuzest Clean Lean Protein and Good Green Stuff blended with a whole lot of veggies, some fruits, nuts and seeds is my go-to smoothie. I try and get as many serves of vegetables into my breakfast as I can to set me off on the right foot for the rest of the day.

My Favourite Smoothie Recipe

  • 1 serve (2 scoops) of Nuzest Smooth Vanillla Clean Lean Protein

  • 1 scoop Nuzest Good Green Stuff

  • Half a frozen banana

  • A small handful of frozen berries

  • 1 extra-large handful of baby spinach

  • 1 tbsp almond butter

  • ¼ cup coconut shavings

  • 1 tbsp chia seeds

  • 1 tbsp flax seeds

  • 300ml water



Always salad! It’s quick, nutritious, versatile and super easy to assemble in the morning. I always start with a big bed of mixed leaves and then I throw in whatever I have in the fridge and pantry to bulk it up. Today that was leftover free-range roast chicken, quinoa and mixed roast veg (cauliflower, broccoli, zucchini, carrot, capsicum) from last night’s dinner, topped with walnuts and sunflower seeds and a homemade lemon, extra virgin olive oil and wholegrain mustard dressing. The secret to any good salad is a delicious dressing!


By the time I get home in the evening, I need dinner to be really quick, simple and satisfying. Tonight is baked trout with salad, steamed asparagus, and a tahini & lemon dressing. I try to eat dinner at least 2 hours before I go to bed to ensure that I have time to digest properly, otherwise I tend to wake up feeling very sluggish.



I can rarely make it to lunch or dinner without a mid-morning or afternoon snack, so I always have a variety of healthy options on hand to make sure that I don’t go looking for caffeine or sugar. If I haven’t had a protein smoothie for breakfast, I’ll often just have some Clean Lean Protein mixed with water, otherwise it’ll be homemade hummus with veggie sticks, a piece of fruit with almond butter, half an avocado with tuna and lemon juice, or coconut yoghurt with berries, almond and pepitas.


As someone who has struggled with insulin resistance in the past, my goal is to make sure that all of my snacks and meals contain quality protein and healthy fats so that my blood sugar levels remain stable throughout the day and I don’t crave sweets and refined carbohydrates.


I don’t go anywhere without my water bottle to make sure I have at least 2l per day. I also drink multiple cups of herbal tea throughout the day. Licorice and Rooibos are my favourites!

Instagram & Facebook: @naturallynicola

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