Need some cooking inspiration, or food ideas? Here are some of my suggestions.

Yummy treats

Breakfast

Lunch and dinner

Here are food choices and recipes to make up your nutrition. Just make such they fit your macros, requirements and metabolism needs.

BREAKFAST

Gym days:

2 poached eggs, <50g sour dough toast with real butter. 

50g Shredded wheat with 200ml milk,1 tsp coconut oil 2 tsp honey

150g low fat Greek yoghurt with 200g fruit and 1tsp raw organic honey

60g oatswith 200ml milk,1 tsp coconut oil 2 tsp honey.

2 Weatabix with 200ml milk, 1 tsp coconut oil 2 tsp honey.

Quick breakfast options for non-gym days- pick 2:

·     You cannot combined milk and fruit/juice         

·     You can have these separate to help keep you going before lunch  

Arla Protein Strawberry Yogurt 200G / Total 0% Fat Greek Yoghurt 170g / Liberte 0% Fat Greek Style Yogurt 100g

Arla Raspberry & Strawberry Protein Milk225ml 

Fibre One Chocolate Fudge Brownie Bars 24g

Grenade Carb Killer bar (or your preferred low carb protein bar/snack)

200g fruit or 200ml fruit juice/smoothie- pineapple, honeydew, rockmelon, grapes, pawpaw, nectarines, apricots, plums, pears blueberries or blackberries.  

2 Boiled eggs

200ml of organic milk

Non-gym days:

2 egg omelette (with 2 added egg whites) cooked in 1 tsp coconut oil with onions, garlic, and mushrooms.200ml orange juice. 

2 egg omelette cooked in 1 tsp coconut oil with onions, garlic, mushrooms and 30g hard or cottage cheese.150ml milk

150g low fat Greek yoghurt with and 1tsp raw organic honey

3 eggs (or 2 and 2 egg whites) and 2 turkey bacon medallions and optional ‘Heck’ chicken sausages

Quick breakfast options for gym days- pick 2:

·     You can have these separate to help keep you going before lunch  

200g fruit or 200ml fruit juice/smoothie- pineapple, honeydew, rockmelon, grapes, pawpaw, nectarines, apricots, plums, pears blueberries or blackberries.  

200ml of organic milk

Belvita Biscuits 225g

Weetabix On The Go Chocolate Drink 250ml

Kelloggs Nutrigrain 37g

Mcvities Crispy Forest Fruit Slices 43.6g or one of their alternative Go Ahead bar

Coconut porridge with prunes

30g oatbran or porridge oats•Boiling water•1 tsp coconut oil•1 desert spoon flaxseed (ground)•1 tsp xylitol (only for sweet tooths!)•4 prunes.

Directions

1.Place the oats in a pan and add boiling water, stir whilst simmering for 3-5 minutes.

2.Take off the heat and add 4 prunes, 1 big tsp of coconut oil, 1 desert spoon of ground flax seed (linseed) and if you like it sweet you can add some xylitol.

3.Mix it up and enjoy.

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Poached Eggs & Avocado on Toast Rye Bread

1 slice of rye bread•2 eggs•½ a small avocado•1 tsp garlic powder•black pepper

Directions

1.1/3 fill up a deep fill frying pan/wok with water and heat on the hob until water simmers.

2.Crack in eggs and poach for 3-5 minutes depending of preference.

3.Meanwhile toast rye bread and mash up avocado in a bowl with garlic powder.

4.Spread mashed avocado mix across toasted rye bread before adding both poached eggs.

5.Season with black pepper *NOTE: Water bubbles more in a saucepan which breaks the eggs up when you crack it in. Whereas a frying pan doesn’t have the effect!

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Overnight Chocolate Fudge Oats

50g porridge oats•11g sachet Options Fudge Hot Chocolate drink•1scoop chocolate whey protein•100ml unsweetened almond milk•100g Skyr or 0% fat Greek yoghurt•25g fudge minis - chopped

Directions

1.Make the whey and the hot chocolate powder up into a shake using the almond milk (in a protein shaker or blender)

2.Tip over the porridge oats and mix well. Add the yoghurt and mix thoroughly.

3.Refrigerate for 6 hours or overnight. Top with the chopped fudge!

Omega fortified natural yoghurt

150-200g natural yoghurt•1 tbsp cooked quinoa (cold)•1 tbsp flaxseed (ground)•20g pumpkin seeds•1 tsp honey.

Directions

1.Mix it all in a bowl and enjoy.

Almond butter and honey porridge

30g oatmeal or porridge oats•Boiling water•2 tsp almond nut butter•1 tsp honey.

Directions

1.Place the oats in a pan and add boiling water, stir whilst simmering for 3-5 minutes.

2.Take off the heat and add the nut butter, flax seed (linseed) and if you like it sweet you can add 1tsp honey. You can also add your coconut oil if you want.

3.Mix it up and enjoy 

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Chocolate, Banana & Peanut Butter Smoothie Bowl

1 scoop chocolate whey protein•12g Peanut Butter•11g sachet Options Hot Chocolate drink•1 small banana - sliced and frozen•225g Skyr or 0% greek yoghurt•15g ground flax meal

Directions

1.Whack everything in a blender and blitz until you have a thick smoothie consistency.

2.Scrape into a bowl and decorate with smashed hazelnuts, a dusting of cocoa (don't forget to add the macros)

LUNCH AND DINNER

Gym day lunch / dinner options (carb up)

Biled egg sandwich on wholegrain bread add your own choice of salad from list below

Chicken breast sandwich on 2 pieces or sourdough  bread add your own choice of salad from list below

Chicken or turkey breast in wholegrain flat-bread add your own choice of salad from list below

Chopped veg, new potato’s with skin on and steak

Stew with beef, sweet OR new potatoes (with the skin on) and mixed veg

Turkey breast with paprika cooked in5g coconut oil. 125g white rice, mushrooms, onions and peppers

1 medium-large jacket potato, real butter, 50g hard or protein cheese, choice of 100-200g of lean meat. 

Cod or other white fish (or chicken/turkey if you wish in a light layer of breadcrumbs with sweet potato wedges

Heck chicken sausages with one white or sweet potato mashed, gravy and Yorkshire pud.  

None-gym day lunch / dinner options (lower carbs)

150g beef cooked in 1 tsp coconut oil with onions, carrots, bamboo shoots, tamari soy sauce 50-75 cooked wholegrain rice

Chicken (can be in a light coating of breadcrumbs) with 100g courgette/ squash / mushrooms

Piece of lamb with one small sweet or white potato mashed with peas.

3 egg omelet (or 2 and 2 egg whites) with mushrooms, onion and mixed peppers

Chicken or turkey breast salad

175g dairy blend of half cottage cheese, half greek yoghurt. 100-200g fruit

1 whole grain wrap, chopped veg and lean steak/beef

Small jacket potato well cooked 5g real butterwith either a small tin of tuna or 30g of hard or protein cheesewith chives/parsley/ shallots.

Spicy espresso beef strips

200g beef cut into long thin strips•butter, olive or coconut oil•1⁄4 tsp chilli powder•1 tsp ground coffee•1/8 tsp ground black pepper•salt to season.

Directions

1.Mix the ground coffee with the chilli, black pepper and salt.

2.Coat the beef in your coffee spice mix and fry them for a couple of minutes in some butter, olive, or coconut oil.

Lunches chopped eggs with oatcakes and salad

Serves 1

4 hard-boiled eggs•1 tbsp full fat mayonnaise•2 rough oat cakes broken into small pieces•handful of spinach and rocket•1 tomato or 5-7 cherry tomatoes•a few slices of cucumber and celery•olive oil and balsamic vinegar to dress salad•salt and pepper to season.

Directions

1.Hard boil 4 eggs then cool them in cold water. Peel and roughly chop the eggs.

2.Mix in the mayonnaise and broken oat cakes. Season with salt and pepper. Add dressing.

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Speedy Chicken Fried Rice

100g cooked chicken breast•125g microwave rice•30g frozen peas•30g frozen sweetcorn•2 spring onions•1/2 red chilli finely chopped•1 tbsp frozen chopped chilli•Thumb sized piece of ginger finely chopped•2 gloves garlic finely chopped •1 tsp toasted sesame oil

Directions

1.In a non stick pan or wok, heat the oil and chuck in the onion, chilli, ginger and garlic and fry off for 1 minute.

2.Add the peas and sweetcorn and stir fry for 2 minutes.

3.Add the chicken and the rice (no need to microwave the rice first), and stir fry until the chicken is piping hot. 

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Steak and Eggs

Serves 1

200g lean steak•100g sweet potato•1 egg•½ red onion•½ red pepper•50g spinach•1 tbsp olive oil•1 tsp paprika•1 tsp garlic powder•sea salt

1. In a large bowl; combine 1 tbsp of olive oil, 1 tbsp of paprika, 2 crushed garlic cloves and sea salt. Mix up before adding 200g of lean cut steak. Cover in marinade. 

2. Meanwhile, chop up 100g of sweet potato and microwave for 5-7 minutes until soft. 

3. Pre-heat pan before adding marinaded steak & chopped onion & pepper to sear on high heat for 2 minutes before cracking in an egg, adding spinach and the sweet potato. 

4. Reduce heat, cook egg to desired softness and plate it all up!

Roast chicken thighs + red pepper salad

Serves 1

2-4 cold roast chicken thighs•handful of spinach•1 tomato or 5-7 cherry tomatoes•a few slices of cucumber•half a red pepper•olive oil and balsamic vinegar to dress salad•salt and pepper to season.

Directions

1.Make up your salad and apply the dressing. Place the cold chicken pieces on top. It really is that easy. Enjoy.

Mediterranean sardine pita

Serves 1

1 whole grain pita•1 can of sardines (in olive oil)•1 chopped tomato•handful of lettuce and spinach leaves•salt and pepper to season.

Directions

1.Fill your pita with the sardines and salad, season and enjoy!

Bacon lettuce tomato and avocado chicken sandwich

Serves 1

1 chicken breast (cut in half the same way you’d cut a bread roll)•butter2 tsp mayonnaise•1-2 slices cooked bacon•handful of lettuce•1 tomato sliced•1 avocado sliced•1⁄2 tsp herbs de province•salt, pepper and paprika to season.

Directions

1.This can be enjoyed hot or cold. Butterfly the chicken breast (imagine it’s a roll that we’re going to fill). Fry the chicken breast and the bacon in some butter, sprinkle over some salt, pepper, herbs de province and paprika.

2.While that’s cooking pit and peel your avocado and slice your tomato.

3.When the chicken and bacon is cooked, build your sandwich from bottom to top like this; chicken, lettuce, bacon, avocado, tomato, mayo, chicken. Or build it however you prefer. 

Beef strips salad

Serves 1

150g stir fried beef strips (cooked)•handful of spinach and rocket•1 tomato or 5-7 cherry tomatoes•half a green pepper•a few slices of cucumber and celery•olive oil, salt, pepper and balsamic vinegar to dress salad.

Directions-

1.Make up your salad and apply the dressing, add the strips of beef and enjoy.

Cottage cheese salad

Serves 1

225g cottage cheese•1 tsp horseradish sauce•1 tsp Dijon mustard•a dash of lemon juice•1 tomato chopped•1 stalk celery finely sliced•10g broken walnuts•salt and pepper to season.

Direction

1. Simply mix all of the ingredients into a bowl/box and enjoy.

Dinners Thai green curry

Serves 2

350g chicken breast•2 tsp coconut or olive oil•2 cloves garlic chopped•100g creamed coconut (mix in boiling water) (much cheaper than tinned coconut milk)•Thai green paste (avoid the ones with high sugar content)•2 green birds eye chillies chopped (or more if you like it hot)•80g green beans•80g baby sweetcorn•3 kaffir lime leaves•50g brown or wild rice per person.

Directions

1. Boil brown or wild rice for around 25 minutes.

2.While the rice is boiling, melt the oil in a large frying pan, add the diced chicken breast, chopped garlic, coconut milk, chillies, thai green paste, kaffir lime leaves.

3. Simmer, stirring occasionally for 20 minutes or until chicken is cooked. Add the green beans and baby sweetcorn near the end if you like them crunchy.

Indian chicken curry

Serves 2

350g chicken breast (chopped), thighs or drummers (whole)•5 cloves garlic chopped•30g fresh ginger chopped•3 onions chopped•1 can chopped tomatoes•1-8 green chillies chopped (depending on how hot you like it)•25g butter or a glug of olive oil•1 tsp ground turmeric•1 tsp curry powder•1 tsp garam masala•1⁄2 tsp salt•50g brown or wild rice per person•200g natural yoghurt.

Directions

1. Melt the butter or oil in a pot and fry the onions until they go translucent. Add the garlic, ginger and chillies and stir for 2 minutes.

2. Add the chicken, chopped tomatoes and spices. Mix it all up, reduce the heat and put the lid on the pot.

3. Allow to simmer for approximately half an hour. Perfect timing for your rice; boil it for approximately 25 minutes.

4. Plate up and add a dollop of natural yoghurt and a sprinkling of chopped coriander. Enjoy! 

Peppery beef stir fry

Serves 2

350g stir fry beef•10g butter•3 cloves garlic chopped•1 red onion chopped•2 green chillies chopped•1 green pepper chopped•125g mange tout•125g white or red cabbage sliced finely•1⁄2 -1 teaspoon ground black pepper•Soy sauce.

Directions

1. Melt the butter in a wok or frying pan, add onion and stir fry for 1 minute before adding the garlic and chillies.

2. Sprinkle the beef with the black pepper before adding to the wok. The thin pieces of beef will cook quickly so throw in your green pepper, mange tout and cabbage and stir fry it all together until cooked to your liking (I like it crunchy).

3. Add soy sauce and enjoy. 

Beef fajitas

Serves 2

350g stir fry beef•2 red, green or yellow peppers chopped•2 onions chopped•A glug of olive oil•2 tsp soy sauce•1 whole grain wrap per person•1⁄2 tsp chilli powder•1⁄4 tsp ground cumin•1⁄4 tsp dried oregano•1⁄4 tsp salt•1⁄2 tsp black pepper.

Directions

1. Mix the soy sauce and spices into a paste and coat the thin strips of beef in it. Add the olive oil to a wok or frying pan and chuck in the beef.

2. Stir fry whilst adding the peppers and onion.

3. Whack it in a whole grain wrap and enjoy. Eat the rest without wraps!

Turkey curky

Serves 2

350g turkey breast chopped Butter or olive oil•2 clove garlic chopped•1 onion chopped•1⁄2 to 1 tin chopped tomatoes•1 leek chopped•1 courgette sliced•1 medium sweet potato small diced•1-2 peppers (red, yellow or green) chopped•1-2 chillies chopped•2 tsp paprika•2 tsp herbs de province Salt + pepper to season.

Directions

1. Melt butter or oil into a large frying pan and add turkey.

2. Cook turkey for 5 minutes before adding everything else. Simmer and stir occasionally.

3. Should be ready in under half an hour.

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Chinese pork

Serves 2

350g pork filets chopped•2 clove garlic chopped Similar amount of ginger•2 tbsp soy sauce•1 tsp Chinese 5 spice•1-4 crushed Szechuan peppers•50g brown or wild rice per person•8 florets broccoli

Directions

1. Mix the soy sauce with the ginger, garlic, 5 spice and szechuan.

2. Coat the pork in the mix and either marinate for a few hours or all day (if you prep this in the morning) or fry it right away.

3. Serve with broccoli and a small portion of brown or wild rice.

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Super Tasty Chicken Sausage Salad

3-5 heck chicken sausages•1 tomato•2 spring onions•35g green olives•20g baby spinach•20g Lighter than Light mayo•5g English mustard

Direction

1-Just grill the sausages and cut into small pieces and mix with other ingredients. Mix mayo and mustard together and stir well through salad.

Thai coconut trout

Serves 2

2 medium trout•2 clove garlic chopped•Similar amount of ginger chopped•2 green chillies•100g creamed coconut (mix in boiling water) (much cheaper than tinned coconut milk)•1 stalk lemongrass bashed once or twice and cut in half•3 kafir lime leaves•Salt + pepper to season.

Directions

1. Turn the oven on to 190c.

2. Add 2 cups of boiling water to the crème coconut in a jug and stir to dissolve.

3. Add the garlic, ginger, chillies, lime leaves, lemongrass, salt and pepper. This forms your sauce/infusion.

4. Place the two trout into an oven dish and pour over the sauce/infusion. Make sure it gets in between the two halves of the fish (where its insides used to be).

5. Bang it in the oven uncovered for 30-45 minutes (depending on the size of the fish. If you use fillets this will cook much quicker.

6. When the fish flesh is flaky- it’s done.

 

Tomato and mozzarella woozy woo

70g mozzarella chopped into cubes 1 tomato chopped•a glug of olive oil•a dash of Worcester sauce•salt + Pepper.

Directions

Combined all ingredients into a bowl/box and enjoy.

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Quick Sweet and Sour Chicken

150g raw chicken breast sliced into strips•40g frozen sliced red onion (use fresh if you like)•40g frozen sliced mixed peppers (use fresh if you like)•80g tinned pineapple in juice (with the juice)•1 tbsp frozen chopped garlic•1 tbsp frozen chopped ginger•1 tbsp frozen chopped red chilli•2x tsp toasted sesame oil (groundnut is a good sub)•2 tbsp light soy sauce•2 tbsp balsamic vinegar•1 tsp cornflour•1 tsp ground chinese 5 spice

Directions 

1.In a non stick pan or wok heat 1 tsp of the oil and quickly brown the chicken with the 5 spice. Set aside.

2.Use the other tsp of oil and reheat the pan. Chuck in all the chopped ingredients, peppers, onion, chilli, ginger, garlic and stir fry for 2-3 minutes.

3.Add the cornflour and soy sauce, stir well. Return the chicken to the pan with the pineapple and juice and the balsamic vinegar. Let the sauce bubble fiercely and stir well until chicken is cooked through. 

YUMMY TREATS / SNACKS

Snack options: 

·     High protein snacks will help make you feel full and also help you develop a toned look.

Aprox 30g casein protein shake from ‘I Like Protein’ (my top recommendation, message me to order with 10% off)

Handful of Chickpeas

Portion of fruit (<200g)

Handful of kidney beans

Fibre One Bars 24g (I love the lemon drizzle one)

30g protein or hard cheese

 Arla Raspberry & Str awberry Protein Milk225ml 

Arla Protein Strawberry Yogurt 200G

Total 0 or any high protein youghurt

Greek yogurt from breakfast option with your choice of seeds 

Walkers Baked or Sunbites crisps 

2 Boiled eggs

1-2 cube of >80% coco chocolate if you are craving chocolate or protein chocolate

Cadburys Highlights hot chocolate again if craving  

 

Lemon and coconut protein balls

250g nut butter•100g cashews•150g maple syrup•3 scoops protein powder (I used coconut, vanilla or lemon would work too)•2 TBSP coconut oil•juice and zest from 2 lemons•Pinch of salt•1 tsp vanilla paste/essence•optional roll in desiccated coconut to cover.

Directions

1.Mix together - If your mixture is a bit dry, add almond milk - If it’s too wet add more protein powder/ground nuts. If you have a good food processor you can whack all the dry ingredients in and pulse until they are ground (but not too much or you'll end up with nut butter!). Then add in the wet and blend or stir together, scraping down the sides and re-blending into your preffered consistency.

2.Use a TBSP and roll into balls, then pop them all in a tray and freeze for 20 minutes to harder, then keep in the fridge for up to 2 weeks or continue to keep in the freezer for longer.

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Chocolate & Almond Iced Fruit

Description

1 pear OR 1 banana•4 squares dark chocolate•3 almonds;

Directions

1-Slice 2 pear lollies/2 banana lollies 

2.Melt 4 squares of dark chocolate in microwave, and crush 3 almonds

3.Dip fruit in choc and coat in the almonds.

4.Throw in the freezer for 30 mins.

The bodybuilders chocolate cake
Serves 8
  
Ingredients
1¼ cups all purpose flour• ½ cup pure cocoa powder• 1 scoop chocolate protein powder• ¼ cup cornstarch•1 tsp baking powder• ½ tsp baking soda• ½ tsp salt• 1¼ cups splenda•1 cup water• 3 egg whites• ½ cup light corn syrup•
  
Directions
1. In a large bowl, combine flour, cocoa, cornstarch, baking powder, soda, and salt.
2. In another bowl, stir splenda and water until the splenda is almost dissolved. Add corn syrup and egg whites, stirring until blended. Slowly add dry ingredients, and stir until smooth.
3. Pour into a 9 inch square baking pan with cooking spray.
4. Bake at 350°F. for 35 minutes.
Calories 144 Protein 7g Carbohydrates 29g Fats 0g

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Peanut butter protein rolls   
Serves 8
  
Ingredients
2 cups crunchy peanut butter•2 scoops chocolate protein powder•2 ripe bananas, mashed•2 tbsp flax seeds•1 tsp stevia•1 tsp pure cocoa powder• 
  
Directions
1. In a large bowl, mix together peanut butter, cocoa powder, stevia, whey powder, bananas, and flax seed. 
2. Shape the mixture into 8 walnut-size balls, and place them in a container lined with parchment to separate the layers. Freeze for 2 hours minimum before serving
Per serving 1 ball: Calories 87 Protein 8g Carbohydrates 7g Fats 3g


High protein fudge bars   
Serves 10
  
Ingredients
8 scoops chocolate protein powder•1 cup oatmeal•⅓ cup natural peanut butter•3 tbsp honey•½ cup low fat milk•3 tbsp crushed peanuts• 
  
Directions
1. Mix together the protein powder, oatmeal, peanut butter, honey and milk. 
2. Form into 10 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30 minutes
Calories 244 Protein 25g Carbohydrates 18g Fats 8g

Coco-choc protein bars

Serves 10

Ingredients

150g oats (preferably soaked overnight and partially drained)•70ml whole milk (you can use water instead)•65g hazelnut butter (no sugar peanut butter is OK)•100g whey protein (unflavoured or complimentary to cocoa)•15g unsweetened cocoa powder.•70g unrefined coconut oil•40g ground flaxseeds•50g xylitol•1⁄2 teaspoon vanilla extract (optional).  

Directions

1.Place the milk, oats, cocoa powder and coconut oil in a saucepan and heat. Stir whilst on the heat for 2-3 minutes until everything is mixed in well.

2.Take off the heat and stir in the hazelnut butter, xylitol and vanilla extract. It is important to allow the mixture to cool for a couple of minutes before adding the whey protein and ground flax seeds.

3.Mix it all up so that all ingredients are well incorporated. The mixture should now be cool enough to spread out on to a cutting board and cut into 10 bars. 

     

 

 

Chocolate hazelnut biscotti

Serves 40

Ingredients

1 cup all-purpose flour•½ cup hazelnuts, chopped•⅓ cup mini semisweet chocolate chips•¼ pure cocoa powder•1 tsp instant coffee powder•1 tsp baking soda•½ cup splenda•1 egg•2 egg whites•1 tbsp vanilla extract•pinch salt

Directions

1. bake hazelnuts on a baking sheet, at 350°F for about 8 minutes or until brown. In a food processor, combine 2 tbsp hazelnuts, flour, 2 tbsp chocolate chips, cocoa, coffee, baking soda and salt. pulse until everything is ground finely. Transfer in a bowl.

2. In the food processor again, combine splenda, eggs, egg whites and vanilla. Whirl until thickened .Combine egg mixture with cocoa mixture and stir gently. Stir in the remaining hazelnuts and chocolate chips.

3. On a baking sheet, spoon the batter to form 2 logs, about 12 inches long and 2 inches wide. Leave space in between logs. Bake at 350°F for 15 minutes, then cut logs on the diagonal into ½ inch thick slices. Place slices upright on the baking sheet and bake for an additional 25 minutes.

Per serving : Calories 79 Protein 3g Carbohydrates 10g Fats 3g