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The BMI Clinic

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Double Bay, NSW
The BMI Clinic

The BMI Clinic team specialise in non-surgical and surgical weight loss techniques.

Formerly Gastric Balloon Australia, The BMI Clinic specialise in non-surgical and surgical weight loss procedures delivered as part of a holistic program with our team of expert specialists, dietitians, behaviour and exercise specialists and nurses.

01/11/2026

How much protein are you actually getting from your meals?

Protein plays an important role in muscle maintenance, recovery and many essential functions in the body. Including protein-rich foods throughout the day can also help make meals more satisfying.

Here are some everyday protein sources to give you an idea:

🥚 2 large eggs: approximately 12–14 g protein

🥣 170 g plain high-protein Greek yoghurt: approximately 15–18 g protein, depending on the brand

🐟 100 g canned tuna, drained: approximately 23–26 g protein, depending on the product

🍗 100 g cooked chicken breast: approximately 30–31 g protein

🌱 1 cup cooked lentils: approximately 18 g protein

These examples show that protein content can vary significantly depending on the food and serving size.

You don't need to hit an exact protein number at every meal. Your overall intake across the day, individual needs and dietary preferences all matter.

Try including a source of protein at your main meals, alongside fibre-rich carbohydrates, vegetables or fruit.

Save this post for inspiration when planning your next meal!

27/10/2026

Eating healthily doesn't have to cost a fortune! 🛒🥦

Nutritious meals can be affordable, simple and delicious when you know which staples to keep on hand.

Here are a few dietitian-approved ways to make your grocery budget go further:

1. Choose affordable staples: Oats, eggs, lentils, canned beans and wholegrain bread are versatile options that provide valuable nutrients.

2. Try frozen and canned foods: Frozen vegetables and canned legumes are convenient, nutritious and can help reduce food waste.

3. Plan ahead: Making a shopping list and planning a few meals before heading to the supermarket can help you avoid unnecessary purchases.

4. Shop seasonally: Seasonal fruit and vegetables can offer better value, depending on availability and specials.

5. Keep meals simple: You don't need expensive ingredients or complicated recipes to build balanced meals. Try rice with lentils and vegetables, eggs on wholegrain toast, or oats topped with fruit.

Remember, healthy eating isn't about buying the most expensive products. It's about finding affordable foods that meet your nutritional needs and work for your lifestyle.

What's your favourite budget-friendly meal? Share it in the comments! 👇

25/10/2026

🥗 Eating healthily but still feeling hungry? Here's what to look at.
Choosing nutritious foods is important, but eating well also means eating enough to satisfy your body's needs.
If you're constantly hungry despite trying to eat healthily, here are 5 things to consider:
🥚 1. Are you getting enough protein?
Foods like eggs, Greek yoghurt, fish, chicken, tofu and legumes can help keep meals satisfying and support muscle maintenance.
🌾 2. Are you including fibre-rich foods?
Wholegrains, fruit, vegetables, legumes, nuts and seeds can help support fullness and digestive health.
🍽️ 3. Are your portions enough for your needs?
Even nutritious meals can leave you hungry if they don't provide enough energy. Your needs vary depending on factors like activity levels, body size and individual goals.
⏰ 4. Are you eating regularly throughout the day?
Going too long without eating can leave you feeling extremely hungry later. Regular meals and snacks, when needed, may help you manage your hunger.
🍫 5. Are you allowing yourself to enjoy food?
You don't need to cut out your favourite foods to eat healthily. Including foods you enjoy can help make your eating habits more flexible and sustainable.
💚 Remember: Hunger isn't something you need to fight or ignore. It's a normal signal from your body, and feeling hungry doesn't mean you're doing anything wrong.
Rather than automatically trying to eat less, look at whether your meals are balanced, satisfying and providing enough energy for your needs.
Save this post as a reminder that healthy eating is about nourishment, not restriction.

24/10/2026

Forgot your lunch? We’ve got you! Pick up three simple supermarket staples:
• A tin of tuna
• Ready-to-eat couscous
• Coleslaw

Drain the tuna, combine with the couscous and coleslaw, and lunch is sorted. No complicated recipe, just a quick option for a busy day. Save this for your next supermarket lunch stop.

20/10/2026

3 reasons your dietitian wants you to eat breakfast!
Breakfast isn't just about starting your day. It can be an opportunity to support your nutrition and build eating habits that work for you.
🥣 1. Help manage hunger
A satisfying breakfast containing protein and fibre may help keep you fuller for longer and make hunger easier to manage throughout the day.
🌾 2. Meet your nutritional needs
Breakfast is another opportunity to include important nutrients such as protein, fibre, vitamins and minerals. Think wholegrain toast, eggs, Greek yoghurt, fruit or oats.
⏰ 3. Build a consistent eating routine
For some people, eating breakfast helps establish a more regular eating pattern and prevents getting overly hungry after long gaps between meals.
💚 Remember: You don't need a complicated breakfast to reap the benefits. Overnight oats, Greek yoghurt with berries or eggs on wholegrain toast are simple options.
Not hungry first thing in the morning? That's okay too! Breakfast isn't essential for everyone, and your overall dietary pattern matters most.
The goal is to find an eating routine that supports your health, energy and lifestyle.
Are you a breakfast person, or do you prefer to eat later in the day? Let us know in the comments! 👇

18/10/2026

Strong bones are an important part of maintaining mobility, independence and quality of life as we age.
Bone mineral density is influenced by more than calcium alone. A balanced, nutrient-rich diet provides key nutrients including calcium, vitamin D and protein, while resistance training provides the mechanical stimulus that helps support bone strength.
For a well-rounded approach to bone health, aim to:
• Include calcium-rich foods regularly
• Get adequate protein across the day
• Include sources of vitamin D
• Complete resistance training 2 to 3 times per week, targeting multiple muscle groups
• Include weight-bearing activities such as walking or stair climbing where appropriate
Small, consistent habits can make a big difference to bone health over time.

17/10/2026

💰 Cheap foods that are (un)surprisingly nutritious! 🥦
Eating well doesn’t have to mean spending more at the supermarket!
Some of the most nutritious foods are also some of the most affordable. Think oats, lentils, eggs, frozen vegetables and canned beans. These everyday staples can provide plenty of fibre, protein, vitamins and minerals without breaking the budget.
A few simple swaps and smart staples can go a long way towards supporting your health, keeping you satisfied and making healthy eating more affordable.
Save this video for your next grocery shop! 🛒

13/10/2026

High-protein, high-fibre chia pudding
Looking for a breakfast that is quick, filling and easy to prepare ahead of time?
This chia pudding combines protein and fibre to help support fullness and keep you satisfied throughout the morning.
Made with Greek yoghurt, protein powder, chia seeds and berries, it is a simple option that can be prepared the night before and grabbed straight from the fridge in the morning.
Save this recipe for your next easy breakfast.
Per serve: ~350 kcal ~35 g protein ~15 g fibre
Tip: If you are not used to a high-fibre diet, start with a smaller amount of chia or psyllium and gradually increase your intake while keeping up your fluid intake.

11/10/2026

Are frozen foods healthy?
The short answer is yes!
Frozen foods can be a nutritious, convenient and budget-friendly addition to your diet. In fact, frozen fruits and vegetables are often picked and frozen at peak ripeness, helping preserve many of their vitamins, minerals and fibre.
Here are a few reasons to make room for frozen foods in your weekly shop:
- Nutrient-rich: Frozen fruits and vegetables can provide similar nutritional benefits to fresh produce.
- Convenient: Pre-cut vegetables, frozen berries and ready-to-cook proteins make preparing balanced meals easier.
- Budget-friendly: Frozen options can be more affordable and help reduce food waste.
- Versatile: Add frozen berries to your breakfast, vegetables to a stir-fry, or frozen fish to a balanced dinner.
What should you look for?
Choose frozen fruits and vegetables without added sugar, salt or sauces where possible. When buying frozen ready meals, check the nutrition information and look for options that provide a good source of protein, vegetables and fibre, while keeping sodium in mind.
Remember, healthy eating doesn't have to mean fresh produce at every meal or cooking everything from scratch. Frozen foods can absolutely be part of a balanced, sustainable approach to nutrition.
Do you keep frozen fruit or vegetables in your freezer?

10/10/2026

What I buy every week as a weight management dietitian:
A few of my supermarket staples that make it easier to put together balanced, filling meals without overcomplicating things:
🥚 Eggs for an easy protein option
🥛 Greek yoghurt for breakfast or snacks
🍗 Chicken for quick, versatile meals
🐟 Tuna for those no-cooking days
🥦 Frozen veggies for convenience
🫐 Berries for fruit + fibre
🍞 High-fibre bread or wraps for easy meals
🥣 Oats for a filling breakfast
🥔 Potatoes because they’re affordable, versatile and satisfying
🍫 And yes, chocolate makes the trolley every week too

Healthy eating doesn’t have to mean buying a trolley full of “health foods”. It’s about having nutritious staples around that you actually enjoy and will use.
What’s always in your trolley?

Address

Suite 1. 03, Kiaora Place, 451 New South Head Rd
Double Bay, NSW
2028

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.bmiclinic.com.au/

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