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My Day On A Plate: Nik Toth

Nik Toth is a Holistic Nutritionist, Wellness Coach and Personal Trainer. Today we sat down with Nik to find out what she does and eats to stay healthy and balanced, we will be adding our Meko coconut waters to all of our smoothies this summer!


The first thing I do upon rising is having a large glass of warm water with fresh lemon and a pinch of cayenne pepper. This kicks my digestive system into gear, boosts my liver’s ability to eliminate toxins and alkalises my body. Then I had straight to training.


I finish my training with a protein smoothie that I usually whip up in the morning, made with Meko 100% pure coconut water. I love adding coconut water to my smoothies as it is high in Potassium, magnesium, Omega 3 fatty acids and electrolytes, which makes it the perfect drink to rehydrate the body after exercise.

Coco-Nutty Green Smoothie

  • 1 banana
  • 1 serve vanilla protein powder (optional)
  • 1 cup Meko coconut water
  • 1 cup spinach leaves
  • 2 tbsp LSA mix
  • a small handful of mixed nuts
  • 1 dried date (optional for sweetness)
  • ice cubes

Place all ingredients in a high power blender and blend for 30-60 seconds.
Mid morning I might have a handful of walnuts or macadamia nuts mixed with cacao nibs and shredded coconut to keep me going until lunch.


When I’m seeing clients during the day I like take a break in lunch hour and go to a park. I usually grab my yoga mat and eat my salad outside while soaking up some vitamin D and practice deep belly breathing. This is a fantastic technique that relaxes me, floods my system with happy hormones, which make it impossible for me to feel stressed!

I pre-make all my meals the night before. They are portioned out and piled up in the fridge in containers, which saves me so much time on meal preparation during the week.



Mid afternoon I’ll have a second lunch, sometimes the same as my first lunch except a smaller portion. I make sure to have protein with every single meal, to keep my blood sugar levels stable and burn more fat throughout the day.

Many people just have a piece of fruit as an afternoon snack, and are ravenous by the time dinner rolls around. Instead I recommend having a small balanced meal in the afternoon with protein that keeps blood sugar and energy levels stable. This helps avoid cravings and low energy!


I like to keep my dinner simple, containing only protein and healthy fats, no carbs. I love a grilled piece of salmon, mixed in with some fresh herbs and salad leaves. My all-time favourite dinner is my signature warm salmon salad!


I try to avoid sweets after dinner because it’s such a naughty habit and it can really compromise all good efforts throughout the day. Instead I usually sip on a home-made sweet tea, which usually does the trick.


If I’m up for something more fulfilling, I’ll go for a healthy spoonful of my Rawtella, which is raw Nutella I make mixing hazelnut butter, cacao powder and stevia drops. It’s a fantastic sugar-free substitute for chocolate, and full of healthy fats!

My best tip for being healthy and happy avoiding deprivation and strict dieting. Eat clean 90% of the time, so 10% of the time you can enjoy a bit of everything in moderation! Balance is the key; a healthy body starts with a strong healthy mind!

To access more FREE recipes just like these, check out Nik’s website or go to her Facebook page.
Be sure to follow her Instagram and Twitter account for amazing recipes and wellbeing tips.

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