#NHgang Day on a Plate with Sophie Miller

We love to know what the average "day on a plate" looks like for our #NHgang! Check it out... our girl Sophie Miller gives us a sneak peek into her every day "day on a plate". If you're looking for some healthy eating #inspo, you've come to the right place! 



Breakfast food is hands down my all-time favourite type of food - so it is something I take very seriously! In summer, it is a big ol protein smoothie all the way, however as it is currently winter in Aus, a big bowl of protein oats with lots of PB is the way to go.

What you'll need: 

  • ½ cup rolled oats
  • ½ cup oat milk
  • 1 serve NH vanilla protein shortbread protein
  • 1 tsp cinnamon
  • 1 banana
  • Sprinkle of salt
  • 1 Tbsp peanut butter


  1. Add in ½ cup of oats, ½ cup water and ½ cup oat milk into a small pot over a low heat (the secret to fluffy oats is to cook for just a bit longer on a lower heat - might be a few minutes longer but SO worth it!).
  2. While oats are cooking, add in cinnamon, protein powder & salt, continuing to mix frequently until oats are done.
  3. Once done, serve into your fav bowl - top with cut-up banana, peanut butter, a little dash of oat milk (and a squeeze of honey if you have a massive sweet tooth like me!) and enjoy. 


Lunch for some reason is the meal I am always the laziest with. This is where meal prep is the BIGGEST lifesaver ever! I will always make sure to make a double batch of dinner so that we have a delicious, easy meal for lunch the next day (plus let’s be real leftovers are 10x better the next day). Today’s lunch was one of my ALL time favourites; Stewed tomato & chickpea curry!

What you'll need:

  • Brown Onion, finely diced
  • 2 Garlic Cloves, crushed
  • 1 Tbsp Olive Oil
  • 1 Can Diced Tomatoes
  • 1 Can Coconut Milk
  • 1 Can Chickpeas, rinsed and drained
  • 2 Tbsp Red Curry Paste
  • 1 Tsp Ground Coriander
  • Salt & Pepper (to taste)
  • 2 Cups your choice of rice, cooked to liking
  • 1/3 Cup Cashews (optional)



  1. Start by heating olive oil in a large pan over a medium to high heat.
  2. Add in finely diced onion and cook until translucent and fragrant.
  3. Add in crushed garlic, curry paste and coriander, stirring to combine and cook for 2-3 minutes.
  4. Pour in diced tomatoes and rinsed chickpeas and simmer for 5 minutes (stirring occasionally) until the tomatoes begin to break easily. Add in coconut milk, bring sauce to the boil, then reduce heat and simmer for a further 20 minutes to thicken.
  5. Serve with rice, top with optional cashews, salt and pepper - and enjoy!



Without a doubt it will get to about 2:30-3 pm and I will be getting very snacky for something sweet. Usually, I will make a healthy treat for myself at the beginning of the week and have that for a snack mid-afternoon. This week it was peanut butter protein balls.

What you'll need:

  • Medjool dates
  • Peanut butter
  • NH vanilla shortbread protein
  • cinnamon
  • salt


  1. blended together and roll into small balls! Pop in fridge to keep fresh. 


Tonight’s dinner is the perfect example of what a “we has 3 ingredients in the fridge, what can we do with it?” type of night looks like. We had tofu, sweet potato, green beans (plus a trusty an air fryer) so I decided to put together a little peanut satay dish which actually turned out to be delish!

What you'll need:

  • About 150g firm tofu
  • Half a sweet potato
  • 2 cups green beans
  • 3 tbsps tamari
  • 1 tbsp peanut butter
  • 1 tsp sesame seeds
  • Onion powder & smoked paprika to season!



  1. I started by cutting up the sweet potato, tossed it with a bit of olive oil, smoked paprika and onion powder and put it in the air fryer for 15 minutes at 200 degrees celsius.
  2. While that is cooking, mix together the tamari, peanut butter, spices (and a dash of water) to make the peanut satay sauce. Cut the tofu into cubes and place it along with the green beans into the satay sauce.
  3. Gave it a mix and let sit. Once the sweet potato is done, swap the cooked sweet potato for the tofu & green beans in the air fryer and let cook for a further 8 minutes until crispy!
  4. Pour them all into a big bowl, stir with the leftover sauce, top it with some sesame seeds and voila! Super simple, delicious and easy meal!



Peppermint tea & dark chocolate!