Balance Nutrition by Megan

Meet your dietitian

Megan Bridger

Helping active women who feel tired and under-fuelled improve their energy, digestion, and hormone health

Megan is a trusted clinical and sports dietitian with an NHS background and is the in-house nutritionist for Coventry City Football Club Academy. She holds a BSc (Hons) in Dietetics and an MSc in Sport and Exercise Nutrition.

Megan specialises in supporting active women who feel persistently fatigued, struggle with gut symptoms, or aren’t seeing the results they expect from their training. Her approach focuses on restoring energy, supporting hormonal health, and building confidence in how you fuel your body. Using an evidence-based approach — and drawing on the latest thinking in sports nutrition science — Megan supports clients to fuel properly, improve digestion, and build a healthier relationship with food that supports both performance and long-term wellbeing.

Whether you're dealing with low energy, digestive symptoms, or want to optimise your nutrition for an active lifestyle, Megan helps you identify what's driving your symptoms and find a balanced, sustainable way forward.

Find out more

Fuel your training. Protect your health. No cutting required.

Book your free discovery call

Our Pillars of Practice

Fuel, don't restrict

Adequate energy is the foundation of everything.

Perform and protect

Training gains and long-term health aren't a trade-off.

A gut that keeps up

Digestive resilience built for training demands

Results that stay

Quick wins that compound into lasting change.

Who Balance Is For

Who I Work With

My services may be for you if:

You train regularly and want to perform at your best
You struggle with low energy, fatigue, gut issues or inconsistent hormonal symptoms
You want personalised support, not rigid meal plans
You care about long-term health, energy and training performance

This May Not Be The Right Fit If:

You want a quick fix or strict rules
You're chasing extreme short-term body changes
You aren't open to looking beyond calories, macros and training load

"I was really struggling with gut issues and had cut a lot of foods out, it was beginning to restrict what I was able to eat around training. Megan helped me understand my symptoms and triggers better and I was able to build my intake back up"

Anne, recreational runner

Services

Balance Nutrition Coaching

Fatigue, gut issues, and hormonal disruption are common complaints among active women, and emerging research points to insufficient fuelling as one important contributing factor. But the picture is rarely simple. Current sports science increasingly recognises that these symptoms can arise from a combination of things — energy intake, training load, sleep, stress, and individual physiology all play a role.

This 12-week programme is built around that complexity, with personalised 1:1 nutrition coaching tailored to how you train, how you live, and where your health actually is right now.

Learn More

Power Hour Consultation

A one-off consultation for individuals who want personalised advice around:

training nutrition
gut health or IBS
hormone or cycle-related concerns
fuelling changes during busy or transitional periods

Learn More

Workshops

Designed around your needs, whether you are a run club seeking performance nutrition guidance, a Pilates studio wanting to hold a wellness day or a company hosting a wellness retreat.

Learn More

Ready to stop guessing?

Book your free discovery call

Why are dietitians trying to be influencers?
Because influencers are trying to be dietitians.

A few questions for you - the sport dietitian edit.
With a nod to the 2025 Update to the Female Athlete Triad Coalition Consensus Statement.

Please please please start looking at the credentials of the people you are getting your nutrition advice from. Bob from down the road who cured his ulcerative colitis with miracle mushrooms is not a credible source (even if he has a gazillion followers).

Inspired by @chlothedietitian

#evidencebasednutrition
#viralvideos
#dietmyths

Are processed foods “bad”? 🍎🍫

Well… if you ate processed foods all the time and nothing else — probably not great for your health.

But here’s the thing 👇
If you only ever ate apples, that wouldn’t be great either.

It’s not about labelling foods as “good” or “bad” — it’s about balance, variety, and context.

For active people, processed foods can actually play an important role:
⚡ Quick-release energy for training and performance
🥤 Easy-to-digest fuel before or during exercise
⏱️ Convenient options when time is tight

The goal isn’t to avoid processed foods — it’s to use them strategically alongside whole foods to support your body and your lifestyle.

No extremes. Just balance.

Remember -

“Processed” exists on a spectrum:
🟢 Minimally processed: oats, frozen veg, canned beans, these pre-packed overnight oats
🟡 Moderately processed: breads, cheeses, pizza bases
🔴 Ultra-processed: foods with lots of additives, emulsifiers, flavour enhancers, etc

#performancenutrition
#lowenergyavailability
#foodfreedom

If you are constantly tired, you’re not seeing the progress you’re expecting to see from your training, it’s taking you longer to recover or you always find yourself thinking about food then these may be signs you are under fuelling.

Restriction isn’t the answer 🪫you just need the right fuel 🔋

#lowenergyavailability
#hypothalamicamenorrhea
#relativeenergydeficiencyinsport
#foodisfuel

I remember the days of having to obsessively screen the menus of restaurants before I went and panicking if they had run out of the only “safe” option.

BUT NOW I can give full control to my partner in booking a surprise weekend away and arranging all the restaurants and not only does it feel good to not stress over food in this way he picks some bloody lovely places and the food is SO TASTY!

I know that one weekend of eating out isn’t going to un-do all my hard work or ruin my training sessions for the following week. What I now know is how to make choices when eating out that are just for joy and how to make smarter choices when I’ve recognised that a portion of veggies wouldn’t go amiss or a good source of protein at dinner is needed because I’ve spent the day sampling all the bakeries.

Would it affect my performance if I ate like this all the time? Maybe. But I’ve been able to choose foods that meet the energy demands of a weekend off of training and spent exploring instead!!

If you want support in finding this freedom around food whilst still paying consideration to your wider training demands drop me a DM 💬

#foodfreedom
#foodisfuel
#lowenergyavailability
#relativeenergydeficiencyinsport
#hypothalamicamenorrhea

Feeling tired all the time isn’t something you just have to “push through.”

Many women struggle with low energy because their nutrition isn’t supporting their body properly.
The right nutrition can improve your energy, focus, recovery, and overall performance.

💜 To celebrate International Women’s Day, I’m offering a special 15% discount on my performance nutrition coaching for women.

DM ENERGY if you want to feel stronger, more energised, and perform at your best.

#internationalwomensday
#womenshealth
#womensnutrition
#nutritioncoaching

Low energy availability is more common than many people realise, especially in active women.

It doesn’t only affect performance — it can influence hormonal health, bone health, recovery and long-term wellbeing.

One of the most important signals your body gives you is your menstrual cycle.

If your period has changed, disappeared, or become irregular, it’s worth paying attention to what your body might be asking for.

#lowenergyavailability
#relativeenergydeficiencyinsport
#hypothalamicamenorrhea
#foodisfuel

Teenage me would be mortified that we’ve “let ourself go” but I’d tell her that giving up control over food has meant we can lift weights without going dizzy and we can run with a smile on our face because we’re no longer doing it on empty.

We decided to fuel our body and ENJOY it because we only get to live this life once and we want to age just like our Nana on slide 7 who is healthy and strong and still enjoys eating cake.

#lowenergyavailability
#foodisfuelforthebody
#girlswhorun
#girlswholift

In sport and fitness spaces, under-fuelling is often praised as “discipline” or “commitment”.

In reality, consistently not eating enough increases the risk of:
• Low energy and poor recovery
�• Injury and illness
• Hormonal and bone health issues
• Ongoing gut symptoms

Fuel isn’t something to earn — it’s a key part of training, performance, and long-term health.

Supporting performance means supporting the body to feel safe, nourished, and adequately fuelled.

#performancenutrition
#fuelforperformance
#athletehealth
#lowenergyavailability

Eating disorders don’t have a “look”.

They affect people of all body sizes, genders, ages and backgrounds — including people who appear “healthy”, active, or high-performing on the outside.

You don’t have to be underweight or visibly unwell to be struggling with food or body image. And you don’t have to wait until things feel “bad enough” to deserve understanding and support.

This #eatingdisorderawarenessweek , let’s challenge stereotypes and create safer, more compassionate conversations around food and health.

If this resonates, you’re not alone 💙
Support is available via @beatedsupport (UK).

#dietculture #bodydiversity #mentalhealthmatters

Pancake Day reminder 🥞

Performance doesn’t come from restriction.
Gut and hormonal symptoms aren’t moral failures.
Long-term health is built on consistent fuelling - not food rules.

Enjoy the pancakes.
Listen to your body.
And if symptoms keep showing up, get curious - not restrictive.

#performancenutrition #pancakeday #foodisfuel #guthealth

Though LEA can be associated with disordered eating, you may experience LEA unintentionally if you are underestimating how much energy you require to fuel for your activity level.

Loss of periods and body weight loss / muscle loss are symptoms of LEA but they are not the only symptom and you may not have either and still experience LEA.

If you’re confused about what you should be doing when it comes to fuelling to meet energy demands 👇🏼

https://www.balancenutritionbymegan.co.uk

#lowenergyavailability #lowenergy #lea #foodisfuelforthebody

I’m Megan — freelance dietitian and founder of Balance Nutrition by Megan.

I support active, busy people (especially women juggling work, training, and life) to fuel their bodies, improve gut health, and feel confident in their nutrition — now and for the future.

Whether you’re:
✨ Training around a packed schedule
✨ Managing gut issues
✨ Thinking about hormone health or fertility
✨ Or just wanting nutrition that fits real life

I’m here for balanced, evidence-based support — no extremes, no food rules.

📩 DM me if you’re ready to feel stronger, fuel better, and trust your gut (literally).

Hello 👋🏼

Get to know me a bit better in my podcast studio debut with @gracethenutritionist

First up- how did I find out dietetics was even a career?

#dietitiansofinstagram #dietitianapproved #performancenutrition #nutrition #dietitiansofig #sportnutrition #guthealth

💪🏼 Recovery starts in the kitchen.

This homemade tomato, walnut and red onion pasta sauce with orzo, chicken and halloumi is a perfect example of how to:

Refuel with carbs
Repair with protein
Support recovery with healthy fats
Protect muscles with antioxidants

Post-training meals don’t need to be complicated- just balanced.

What’s your go to recovery meal? Drop it in the comments!
#nutrition #athlete #sportnutrition #performancenutrition #recoverymeal #simplerecipes #dietitiansofinstagram #dietitianapproved

Before you hit the gym or head out on your next training session, have you thought about when you last ate and what the energy demands of your session are? If time is limited leading up to your workout, opting for a small carbohydrate rich snack 30-60 mins before might have a positive influence on your performance and how you feel.

#preworkout #nutrition #carbohydrateloading #performancenutrition #fuelyourbody #dietitianapproved #dietitiansofinstagram #snackprep

🏋️‍♀️ Granola that works as hard as you do! 🏃‍♂️
This batch is packed with:
✅ Performance fuel – slow-release carbs from oats for steady energy during training or matches.
✅ Recovery support – healthy fats & protein from nuts/seeds to repair muscles and keep you satisfied.
✅ Gut health boost – fibre & polyphenols from oats, seeds, and fruit to feed your good gut bacteria.

#performancenutrition #guthealth #homemadegranola #dietitiantips #foodfuel #breakfastrecipes

Same base, two totally different vibes —
🍅Pan con tomate + soft scrambled egg
🍋 Lemon ricotta + cherry tomatoes

These combos are more than just pretty toasts — they’re balanced, satisfying, and packed with flavour and nutrition 👏

💛 A mix of complex carbs, protein, healthy fats, and gut-friendly ingredients — perfect for brunch, lunch or a quick evening bite.

Save this post to shake up your toast routine 🔖

#sourdough2ways #easyhealthymeals #dietitianapproved #foodiereels #balancenutrition #highproteinsnacks #healthybrunchidea #gutfriendlyeats #quickandtasty #registereddietitian #nutritionmadesimple #ricottatoast #pancontomate #sourdoughlove

Wondering what the tennis stars are eating this week? Probably not this…

Couldn’t get my hands on the viral M&S Strawberry & Crème Sandwich so had to make my own.

Have you tried it yet? 🍓🎾

#wimbledon #wimbledon2025 #tennis #sportnutrition #strawberriesandcream #marksandspencers #strawberrysando

This week’s oat prep is bringing you two gut friendly, performance fuelling options- both packed with fibre, slow-release carbs, and simple ingredients that actually support digestion.

Apple Crumble Overnight Oats
Think cinnamon apple layers with creamy oats, chia seeds and a crunchy granola topper. Comfort in a jar- and prebiotic too.

Raspberry Chia Jam Oat Bars
Naturally sweet, soft-baked bars made with banana, peanut butter and homemade raspberry chia jam. Great as a grab-and-go breakfast or mid-morning snack.

Which one would you pick first?

#guthealth #performancenutrition #mealprepideas #breakfastinspo #healthysnacks #foodfreedom

Hi, I’m Megan — a performance dietitian with a passion for gut health and food freedom.
But it hasn’t always looked like this...

I have experienced the effects of underfuelling first-hand — and I’ve struggled with gut issues like bloating, discomfort, and constantly second-guessing what to eat.

Now, with 5 years in practice, I help active people — whether you’re training hard or just want to feel better day to day — fuel their bodies without fear, restriction, or digestive chaos.

You deserve to enjoy your food and feel strong in your body.

💬 Tell me below — what’s one thing you wish you knew about gut health or fuelling earlier?

👇
#FoodFreedom #guthealthforathletes #sportsdietitian #digestivehealth #performancenutrition #fuelwithoutfear #guthealth #ibs

Comfort food—but make it balanced 🥦🍄🧀
This chicken, broccoli & mushroom pasta bake is packed with fibre, protein and that creamy, cheesy hit we all love.

✨ Perfect for meal prep
✨ Freezer-friendly
✨ Great for picky veg eaters (you could cut the veg really fine and hide within the bake)

Eat it for dinner, pack it for lunch, freeze it for later. One bake, three wins 🙌
Tag a friend who’d love this and save it for your next food shop 💚
#balancedmeals #pastabake #mealprepideas #highproteinrecipes #dietitianrecipes #comfortfoodwithbenefits #guthealthfriendly #balancebymegan

Prepped snacks= more energy, fewer cravings, and one less thing to think about 🍌🍓 This banana oat loaf + chickpea PB blondie combo is packed with fibre, protein and slow- releasing energy- perfect for busy weeks!

✨ Gut- friendly
✨ Freezer- friendly
✨ No fuss, no weird ingredients

Tag a friend who needs snack inspo and save for your next bake 👇🏼

#snackprep #bananabread #blondies #mealprepideas #guthealth #balancednutrition #dietitianapproved #balancebymegan

Prebiotics vs probiotics: what’s the difference?

References and further info:
https://isappscience.org/for-scientists/resources/prebiotics/
https://isappscience.org/for-scientists/resources/probiotics/

PMID 24562330

PMID: 33791234

PMID: 38732060

PMID: 36140990

#guthealth #prebiotics #probiotics #healthygut #digestivehealth #wellnesstips #dietitiansofig #dietitiansofinstagram #dietitiansofinsta

Winding down your Sunday by planning for the week ahead?

Consider integrating some of these habits for gut health this week.

Did you know there are relationships between gut health, mood, sleep, immune health, digestion, appetite control and weight management?

Prioritise your gut health this week by adopting the following habits:
1. Staying hydrated.
2. Gradually increasing your fibre intake by adding 1 extra vegetable to your dinner plate.
3. Try a fermented food such as kombucha or kefir, you could also try sauerkraut or
4. There’s a lot about processed foods at the moment, rather than cutting out the foods you enjoy completely why not try one simple swap such as popcorn instead of crisps or Greek yogurt instead of flavoured yogurt.
5. Find a new exercise you enjoy, whether that’s starting the day with a yoga session or winding down with an after work walk.

#guthealth #guthealthmatters #gutmicrobiome #gutmicrobiota #womenshealth #dietitiansofig #dietitiansofinstagram #nutrition #nutritiontips #healthyeating #womenswellness

Today is World Menopause Awareness Day!

🌸Menopause and Gut Health: What You Need to Know

Menopause happens when a woman hasn’t had a period for 12 months, typically around age 51 but every woman is different. Leading up to this, during perimenopause, oestrogen levels begin to drop, impacting not only reproduction but also bones, heart, brain, and more.

Oestrogen is also influenced by the gut microbiome, specifically through the “oestrobolome,” a group of gut microbes that regulate oestrogen levels. A healthy gut can help balance oestrogen, reducing menopause symptoms and the risk of conditions like osteoporosis and heart disease.

To support gut health, focus on a fibre-rich diet with plenty of fruits, vegetables, and whole grains. Avoid excessive alcohol, smoking, and processed foods that can disrupt your microbiome. 🌸

PMID: 35983178
PMID: 36348390
PMID: 28778332

#menopauseawareness #menopausesupport #menopausediet #menopauseguthealth #guthealth #gutmicrobiome #gutmicrobiota #gutmicrobes #dietitiansofig #dietitiansofinstagram #nutrition #womenshealth

To learn more join @arawellbeing and Balance Nutrition on Friday 13th September for an ‘Introduction to Gut Health” the first in a series of 3 gut health workshops.

https://www.arawellbeing.com/wellbeing-club

Ready to heal your relationship with food and optimise your diet? Stay tuned!

COMING SOON 👀

#dietitiansofinstagram #dietitians #trustadietitian #nutrition #guthealth #healthygutdiet #healthygutahealthybrain #mindfulleating #holistichealth #dietsdebunked

So excited to share this with you!

COMING SOON 👀

#dietitiansofinstagram #dietitians #trustadietitian #nutrition #guthealth #healthygutdiet #healthygutahealthybrain #mindfulleating #holistichealth #dietsdebunked

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Meet your dietitian

Fuel your training. Protect your health. No cutting required.

Our Pillars of Practice

Who Balance Is For

Who I Work With

This May Not Be The Right Fit If:

Services

Ready to stop guessing?

​

Follow us on Instagram @balancebymegan

Get in Touch ​

Get in Touch