Is this ballet dancer’s breakfast near perfect? A dietitian thinks so

Libby-Rose Niederer is a ballet dancer. The 27-year-old shares her day on a plate.

7am A glass of water and a coffee made with almond milk. Breakfast is sourdough topped with an egg, cottage cheese, sauerkraut, tomato and avocado. Then I have Greek yoghurt with fresh berries and fruit, alongside a protein shake with added greens powder.

11.30am Kiwi fruit with some Brazil nuts and walnuts.

1.45pm After a two-hour full company rehearsal for Messa da Requiem, lunch is leftover roasted sweet potato, pumpkin and potato with tinned salmon, plus a green salad with mango, olives and goat’s cheese dressed in balsamic. I finished with dandelion chai tea and a few pieces of dark chocolate.

4.30pm I eat a homemade brownie with a few roasted almonds.

7pm A chicken and gnocchi dish with a turmeric bone broth concentrate sauce. I add plenty of vegetables, including mushrooms, peas, silver beet, broccoli and top it with parmesan cheese. I also have an iced rooibos tea with a dash of fruit cordial.

8.30pm I finish my day with a frozen yoghurt and a magnesium hot chocolate made with almond milk.

Dr Joanna McMillan says

Top marks for … Awesome eating with plenty of whole foods, colour and variety. Your regular intake of carbs from sourdough, fruit, root vegetables and gnocchi is exactly what a dancer needs to keep muscles fuelled, while the yoghurt, eggs, salmon and chicken provide quality protein for muscle repair. The diversity of plant foods supply anti-inflammatory compounds to aid recovery.

If you keep eating like this you’ll … Support endurance and recovery through demanding training days. The only watch-out-for is meeting overall energy needs – ballet burns an enormous amount of fuel – so make sure portions are generous enough to help maintain strength, concentration and hormonal health. Iron is another nutrient to keep an eye on.

Why don’t you try … Including iron-rich foods such as lean red meat, oysters or mussels, and pairing plant sources of iron such as legumes or leafy greens with vitamin C foods like kiwifruit, berries or citrus to maximise absorption. You could occasionally swap the almond milk for dairy or calcium-fortified soy milk to boost calcium and protein for bone strength — crucial for anyone spending hours en pointe.

Libby-Rose Niederer is performing in Queensland Ballet’s Messa da Requiem until April 4 as a First Company Artist.

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