A FOODIE 'S

GUIDE to nutr i t ion

Welcome to my e-book, A Foodie's Guide to Nutrition.

Fika (pronounced fee-ka”) is a Swedish word that translates as ‘taking a

break for coffee and a bite to eat’.

But really, it’s much more than that. It’s a moment to relax, to catch up

with your family and to laugh with your friends. It’s making up for lost time,

and it’s taking a moment to stop, that is part of your daily ritual.

In my eyes, it should be considered essential to make time for fika every

day.

Most of you reading this know who I am, but for anyone who is new here...

hi! I’m Zoe, the creator and owner of Fika Nutrition.

To put it bluntly, as a teen / young adult I spent over a decade struggling

with binges, under eating, restricting food intake, over eating, emotional

eating, dealing with poor body image, self confidence and hormone issues.

I tried every diet and meal plan under the sun in an attempt to get my body

to reflect the hard work I was putting in at the gym, I jumped from one diet

to another with no results, (when does the yoyo approach ever come with

results) which only left me feeling disheartened and increasingly confused

about what foods I should eat, as well sitting in a severe case of adult

acne.

Today, I am a qualified nutrition consultant / coach who helps women and

men ditch the yo yo diet approach and adopt a more balanced approach

to nutrition. I aspire to transform the way people think about food, and

follow a 80/20 approach because ultimately, this is what has given me my

energy, zest for life, and clear skin back after many years of trying it all.

I hope that as you read through this beautiful collection of some of my

favourite recipes, that you can picture yourself, enjoying one of these

recipes, shared with those close to you, sharing your Fika’s.

I love sharing my personal stories, wellness journey and passion for life with

you, and I hope you’ll do the same with me. I would love to see your

creations, so please be sure to tag @fika.nutrition or @zoe.vincent and use

the hashtag #fikanutrition in your posts.

Let’s ditch diets, and find a more balanced approach to food and cooking.

In health,

Zoe x

2

Contents

Breakfast Avocado Smash 9

Caramel Pancakes 11

Choc Overnight Oats 13

Lunch Satay Buddha Bowl 16

Fresh Tacos 18

Dinner Plant Based Burgers 21

Dressings Homemade Hommus 24

Clean Satay Dressing 26

Snacks Peanut Butter Rice Crispies 29

Chunky Cookies 31

Meet Zoe + Fika Nutrition 2

Fika Nutrition Packages 33

Contact Us 34

10 Nutrition Tips 4

Macros 5

3

Nutrition can feel really complicated, but it doesn’t need to be.

Here are my 10 top tips, before we get into the good stuff you came here for!

10 tips to make nutrition less confusing

SLEEP. Are you giving your body enough time to reboot and restore? Make a conscious effort to get

more ( 7-8 hour minimum) quality sleeps, guaranteed you will see results faster.

HYDRATION. Drink your water, living hydrated is key. It’s important for pretty much

everything. Training? Drink more water. Coffee? Drink more water. Find plain old water bland? Infuse it

up with your favourite berries, or mix it up with sparkling.

SWEAT / MOVE YOUR BODY. There are no rules as to how often, and at what intensity, but I am a

big believer that we should schedule exercise in our calendar every week, if not every day. Activate

your body and the endorphins constantly remind you why you started.

STOP LABELLING FOODS AS BAD. There are no foods you CAN’T have. There are no bad foods.

There are foods we should have less often, but nothing needs to be completely removed from your

diet. Instead of looking at what needs to be removed, shift your mindset to “what can I add in?”

OUT OF SIGHT, OUT OF MIND. If your pantry holds too many temptations or red light foods, give it a

makeover. YOU are responsible for the foods in your home, YOU are responsible for the foods you

eat. Can’t reach it.. won't eat it.

FREQUENCY / TIMING. You might feel better eating more smaller meals, you might feel better eating

larger meals – whatever works, there is no right or wrong. Frequency and timing will not affect your

metabolism or weight loss.

FRUIT. Nature's candy. When did fruit become the bad guy? It contains fibre, we love fibre. #guthealth

Don’t demonise fruit, it's delicious and you should eat it.

SUPPLEMENTS. They are just that, supplements. These support an already dialled in nutrition

approach. Turn to these AFTER you have worked on your diet / what you are consuming, not before.

EATING. Is a basic human need, as is drinking water and breathing in air. We NEVER question

whether we’ve earned a drink of water or breath of air...so what makes food any different? The more

you over complicate nutrition, the more your brain is going to do 360s, at no point should you feel you

have to “earn” food, or “burn off” food.

TRACKING. It can certainly help knowing how much protein, carbs, fats (below) and overall calories

you should be consuming for your body type and goals, but it’s not a necessity. Start with tips #1-9

then come to me about #10 when you are ready.

12

3

4

5

7

8

9

10

6

4

Protein has 4 calories per gram.

Carbohydrates have 4 calories per gram as well.

Fats have 9 calories per gram.

(Alcohol has 7 calories per gram)

PROTEIN supports lean muscle retention when your goal is to lose body fat and promotes muscle growth

when you’re trying to get stronger.

PROTEIN is made up of amino acids, which are essential for the building of muscle in the gym and the

repairing of muscle on recovery days.

PROTEIN keeps your body healthy, strong and in a constant state of repair and renewal so you can

bounce back from any tough physical challenge thrown your way.

PROTEIN helps us build muscle, and the more muscle you build, the more fat your body will burn.

Each macronutrient has its benefits and duties in our body. What you choose to eat it up to you, however I

strongly stand by the fact I don’t think we should neglect any of the macros (cut out food groups) as they all

have their place.

So what are mac • ro • nu • tri • ents?

A type of food (e.g., fat, protein, carbohydrate) required in the human diet.

Macronutrients contain calories, and when we add them up, they equal our total daily intake.

ProteinProtein is debatably the most important macronutrient there is. It’s an essential nutrient, which means we

literally cannot survive without consuming it.

WHY I LOVE PROTEIN?

WHERE CAN I FIND PROTEIN?

Macros

Meats (steak, grass-fed beef, pork, game meat,

chicken breast, pork chop/fillet, turkey breast

poultry, lean beef, lean minced meat, deli meat,

game meat, turkey bacon, ham steak)

Seafood (salmon, tuna, LEAN white fish,

scallops, shrimp, lean fish, shellfish)

Bone broth

Legumes (black beans, lentils, peas)

Dairy (Greek yogurt, low-fat cheeses, cottage

cheese or kefir)

Veggie/soy burgers

Protein powder

Beans (black, kidney)

Tofu

5

FATS slow down the digestion of your food which helps keeps you fuller, longer!

FAT is a secondary energy source. Think low intensity activities like walking, typing at your desk, moving

around the house, fat it your fuel source. It’s not great for explosive energy, but it’s great for daily energy

needs when glycogen doesn’t need to be utilised.

FATS insulate your body, protect your vital organs and assist with brain functionality.

FATS play a key role in our ability to survive and thrive but we have to be careful, being that fats improve

the taste and texture of most foods, they are an easy food group to over do. (remember, 9 calories per

gram).

Oil

Mayonnaise

Butter

Avocado

Cheese

CARBOHYDRATES - ensure we get enough fibre in our diet (approx. 75% of fibrous foods are also carb

dense foods) Whether that’s from veggies or fruit or wheat / grains, typically more carbs will lead to more

fibre. (Gut health)

PERFORMANCE - Carbohydrates aren’t technically needed to survive and go about daily tasks and

activities, but if you want to perform… then carbs are your fuel.

CARBS - are the body’s primary fuel source when it comes to higher intensity activities and muscles

being able to actually work for us. They replenish your depleted glycogen stores after a hard workout

(supporting better performance and recovery for individuals involved in high-intensity training)

FatsFats are another essential nutrient and are crucial for hormonal health, which is one of the biggest and most

recognised reasons to consume an adequate amount of fat.

WHY DO I LOVE FATS?

WHERE CAN WE FIND FATS?

CarbohydratesTake a look at the last social event you went to which involved food, guaranteed carbs were very much

present and included.So if we removed them completely, being social gets harder and harder. Therefore, in

my opinion, having balanced diet with carbohydrates included, allows us more freedom and flexibility which

leads to more adherence and consistency (and therefore results).

WHY DO I LOVE CARBS?

Nuts / nut butters

Olives

Cream

Chia seeds

Animal fat

6

HORMONE HEALTH - Even though fats are known as the big mover for hormonal balance, if we do not

consume enough carbs we risk negatively impacting hormones like leptin, ghrelin, the thyroid, and even

the adrenals.

Apples

Bananas

Berries

Melon

Fruit in general

Leafy greens

Broccoli

Cauliflower

Zucchini

Potatoes

Sweet potatoes

Carrots

WHERE CAN I FIND CARBS?

Hopefully by now, you’re starting to see the benefits of considering more than just calories.

It's not about how many calories are in your food, but what kind of calories are in your food.

There is so much to this macro game and when we (Fika) create an individualised approach / meal plans

tailored to YOU, you win the game of reaching results.

Corn

Pumpkin / squash

Onion

Breads

Rice

Pasta

Cereal

Granola

Oats

Wraps

Couscous

Quinoa

7

Breakfast

Breakfast

Avocado Smash9

Avocado Smash

C 39.3 P 7.9 F 16.2 SERVES 1

330 CALS PER SERVE

Ingredients

2 x slices of bread of choice

1/2 avocado

pepper

pink salt

1/2 lemon

sesame seeds

Method

Toast your slice of bread until lightly golden.

Slice avocado, remove the pit and spoon

into a small bowl.

Smash with a fork, add lemon, salt and

pepper to taste.

Top on toasted bread

1.

2.

3.

4.

(e.g. GF, Burgen Rye, Helga's Light Rye)

10

Breakfast

Caramel Pancakes11

Caramel Pancakes

C 19.5 P 22 F 5.4 SERVES 2

292-330 CALS PER SERVE

Ingredients

1/2 cup buckwheat flour

1/4 cup oat flour

1/4 cup protein powder

1 cup almond milk

1 tbsp apple cider vinegar

1 tsp baking powder

sprinkle of salt

Method

Add flour, protein, baking powder, protein

powder, baking soda and salt into a bowl.

Whisk well.

Pour in liquid and whisk well until a smooth

batter forms.

Cook until bubbles form and flip. Repeat

with rest of the batter.

Add into a bowl and add fresh berries or

your favourite toppings and enjoy!

1.

2.

3.

4.

Recommended Products

Clean Vegan Protein, Choc Caramel by Bodyscience

Clean Vegan Bar, Choc Lamington by Bodyscience

(I have used Clean Vegan Protein, ChocCaramel by Bodyscience)

(unsweetened)

12

Breakfast

Choc Overnight Oats13

Choc Overnight Oats

C 34.7 P 32.6 F 11.1 SERVES 1

408 CALS PER SERVE

Ingredients

1/2 cup quick oats

1 cup almond milk

1 30g serve of protein of choice

1 tbsp vanilla essence

1 tbsp cacao powder

Method

Simply add oats, protein, vanilla and mylk

into a bowl and soak overnight.

Pour into a bowl and reheat if desired.

Top with fresh berries, peanut butter, or

toppings of choice.

1.

2.

3.

Recommended Products

Clean Vegan Protein, Choc Caramel by Bodyscience

(I have used Clean Vegan Protein, ChocCaramel by Bodyscience)

14

Lunch

Lunch

Satay Buddha Bowl16

Satay Buddha Bowl

C 31.7 P 18.6 F 16.4 SERVES 1

335 CALS PER SERVE

Ingredients

handful of spinach/salad mix

1/4 head broccoli, steamed

1/2 capsicum, sliced

1/2 punnet cherry tomatoes

1 serve (approx 100g) of tofu or

protein of choice

1/4 avocado, mashed

1 tsp sesame seeds

1 lime, sliced

Clean Satay Dressing (See page 26)

Method

Simply add all vegetables into a bowl.

Prepare protein of choice.

Top with avocado, lemon, and Clean

Satay Dressing.

Sprinkle with sesame seeds

1.

2.

3.

4.

Recommended Products

Pics Peanut Butter

17

Lunch

Fresh Tacos18

Fresh Tacos

C 49.8 P 17.5 F 39.1 SERVES 2

442 CALS PER SERVE

Ingredients

1 packet (250g) tofu or lean protein

of choice

fresh salad leaves

cherry tomatoes, diced

1 avocado

1 lemon, sliced

salt

pepper

1 packet corn tortillas

coconut dressing (optional)

Method

Pan fry tofu or protein of choice

Warm tortillas and place under a

tea towel

Layer salad, tofu and dressings

Serve with a drizzle of coconut

dressing, salsa and lime wedges.

To make coconut dressing:

2 tbsp coconut yoghurt

Juice of half a lemon

Water to thin

Simply mix all sauce ingredients

until desired consistency and

drizzle on top of tacos

1.

2.

3.

4.

5.

Recommended ProductsCocotribe Coconut Yoghurt

(I have used Mission, White Corn)

19

Dinner

Dinner

Plant Based Burgers21

Plant Based Burgers

C 28.3 P 11. 3 F 11.9 SERVES 1

437 CALS PER SERVE

Ingredients

1 Bean Supreme Hemp Burger

Patty (approx 85g) or lean

protein/patty of choice

1 gf/wholemeal bun of choice

lettuce/spinach - unlimited

100g tomato, sliced

100g capsicum, sliced

10g onion

1/4 avocado

Homemade Hommus (page 24)

Method

Prepare burger patties as per package

instructions.

Lightly toast bun of choice

Spread Homemade Hommus evenly

on bun

Layer salad ingredients

Add burger patty and serve

immediately!

1.

2.

3.

4.

5.

Recommended Products

Bean Supreme Hemp Burger Patty

Sauce: Homemade Hommus

22

Dressings

Dressings

Homemade Hommus24

Homemade Hommus

C 27.2 P 11 F 14.8

288-330 CALS

Ingredients

300g can drained (90g) of chickpeas

1 tbsp tahini

1 tbsp coconut yoghurt

1 lemon, juiced

1 tsp garlic powder

1 tsp paprika, ground

salt

pepper

Method

Drain and rinse canned chickpeas

thoroughly

Add the chickpeas, tahini, garlic,

lemon, coconut yoghurt, paprika,

pepper and salt to a high speed

blender or food processor

Blend until creamy, about 3 – 4

minutes, stopping to scrape down

the sides as needed.

Taste for flavour, adding anything

else it might need.

1.

2.

3.

4.

Recommended ProductsCocotribe Coconut Yoghurt is a favourite!

(I have used Cocotribe)

25

Dressings

Clean Satay Dressing26

Clean Satay Dressing

C 10.7 P 6 F 11.7

168 CALS PER SERVE

Ingredients

1/2 cup peanut butter

3 tbsp tamari or coconut aminos

1 tbsp honey

1/2 lemon, juiced

1/4 cup coconut milk

splash of water as required

Method

Add all ingredients to a high speed

blender or food processor.

Blend until creamy, about 3 - 4 minutes,

stopping to scrape down the sides as

needed.

1.

2.

Recommended Products

Pics Peanut Butter

(unsweetened)

27

5 SERVES

Snacks

Snacks

Peanut ButterRice Crispies

29

Peanut Butter Rice Crispies

C 15.9 P 12 F 12 SERVES 12

218 CALS PER SERVE

Ingredients

3 cups of rice cereal

1/2 cup protein powder (optional)

1 cup natural, runny peanut butter

1/4 cup rice malt syrup or honey

2 tbsp coconut oil

vegan/dark chocolate e.g. Lindt 85%

Method

Line a small pan with baking paper.

On low heating, melt peanut butter,

liquid sweetener and coconut oil

In a separate bowl combine rice cereal

and protein powder if using

Next, pour peanut butter mixture into

bowl and stir until combined and cereal

is coated.

Pour into the prepared pan and flatten

with spatula.

Melt chocolate in microwave or low

heat in a small saucepan.

Pour melted chocolate over bars and

tilt the pan until evenly spread

Place pan in the fridge for 30 minutes or

until bars are completely set.

Cut into squares and enjoy!

1.

2.

3.

4.

5.

6.

7.

8.

9.

RecommendedProductsPics Peanut Butter

Clean Vegan Protein - Salted

Caramel by Bodyscience

(no choc)

(I have used Clean Vegan Protein, SaltedCaramel by Bodyscience)

30

Snacks

Chunky Cookies31

Chunky Cookies

C 13.9 P 7.2 F 7.8 SERVES 16

157 CALS PER SERVE

Ingredients

1 cup natural peanut butter

1/2 cup honey

1 egg or flax egg

3/4 cup oat flour

1/4 cup protein powder

1/2 tsp baking soda

pinch of salt

splash of plant milk

Method

Add the peanut butter and honey to a bowl

and mix till creamy.

Whisk in the egg or flax egg

Add in oat flour, Clean Vegan Protein

Powder, baking soda and salt

Roll dough into balls and place evenly onto

baking tray.

Flatten slightly and bake for 10 -12 minutes

at 180 C.

1.

2.

3.

4.

5.

Recommended ProductsPics Peanut Butter

Clean Vegan Protein - Salted Caramel by Bodyscience

(I have used Clean Vegan Protein, SaltedCaramel by Bodyscience)

32

(salt reduced)

13 Week Lifestyle

Transformation

Initial Assessments Food diary / reflectionsGoal Setting Measurements Personalised Calorie & Macronutrient targetsShopping Lists Meal Plans, tailored your macrosEmail and phone supportFacebook group / community of like minded peopleWeekly Check-Ins & Accountability Kitchen Set Up Assessments True Coach Access, and Log inOptional phone call check-ins 24/7 Online Support (via True Coach / Email) Learning Activities / ModulesMindset WorkSleep and Recovery Work Food Timing Work / Education Drop Box Full Of Recipes / Ebooks + much much more

$42 PER WEEK

3 Week

Kick Starter $50 PER WEEK

Initial Assessments Food diary / reflectionsGoal Setting Measurements Personalised Calorie & Macronutrient targetsShopping Lists 5 x Example Meal Plans, tailored your macrosEmail and phone supportFacebook group / community of like minded peopleWeekly Check-Ins & Accountability Suited to those who have “tracked” before / are familiar withmacros / calorie counting.

9 Week

Shape-Shifter $45 PER WEEK

Initial Assessments Food diary / reflectionsGoal Setting Measurements Personalised Calorie & Macronutrient targetsShopping Lists Meal Plans, tailored your macrosEmail and phone supportFacebook group / community of like minded peopleWeekly Check-Ins & Accountability Kitchen Set Up Assessments True Coach Access, and Log inOptional phone call check-ins 24/7 Online Support (via True Coach / Email) RecipesLearning Activities / Modules

Casual week to week rates, and couples discounts available on request ( 9 & 13 week only)

As this is a personal service, places are extremely limited. If you are interested please submit an applicationonline or email us and include as much information as possible.

Fika Packages

33

zoe@fikanutrition.com www.fikanutrition.com @fika.nutrition

Zoe Vincent

The contents of this guide 'A Foodie's Guide to Nutrition' are written and produced by Zoe Vincent trading as Fika Nutrition (ABN - 60684784349). The information provided in this

guide is general information and is not tailored for your individual goals, health conditions, injuries, illnesses or dietary requirements. This is not a substitute for medical advice and if

you have any pain or symptoms whilst participating in the activities / recipes contained in this Guide, you should stop and immediately seek medical advice. This guide may only be

used by you and must not be shared with any other persons or entities. These calories and macro breakdowns have been used off brands mentioned, and "USDA" food entries.

Calories / macros will differ depending on brands chosen, and desired serving sizes.

Copyright in this guide is owned by Fika Nutrition. 34