Diet / Nutrition / Recipes

So you want to lose weight? Or are you looking to build up your physique and gain some healthy muscle? Well on this page I make that a little easier for you. The following nutritional tips, strategies and recipes should make planning your diet that much easier.

Step1. Calculate your Base Metabolic Rate(BMR). This is the amount of calories your body needs to maintain its basic functions.
If you dont know your BMR, contact me...any of my gym or home clients - ask!

Step 2. Calculate your required daily calorie intake. If you are looking to lose weight, this should be slightly higher (approx 300 cals)than your BMR; if you are aiming to gain weight, it should be higher still. Again, if you are unsure - contact me!

Step 3. Use the recipes on this page to plan your daily eating strategy so that the total calories match your required calorie intake from step 2. Easy!

Keep checking back as this page is constantly being updated. If you have your own recipe ideas - i'd love to hear them!

Meal replacement

Healthy...and tasty!

Meal Replacement Pack

This can be used to provide a low calorie but nutritionally sound meal substitute - particularly useful for those who tend to skip proper meals. These packs also provide an excellent addition to the diet for those looking to add muscle and build up their physique.

Per sachet
Protein 44g Carbohydrate 30g Fat 2.6g Fibre 4g Calories 290

Protein Bar

Easy to carry..easier to eat!

Protein Flapjack Bar

The protein Flapjack bar gives you an excellent source of protein and low glycemic carbohydrates in a form that is easy to take with you...carry in your packet, keep in your draw at work or stick one in your gym bag for an excellent pre and post workout boost.

Per Bar
Protein 21g Carbohydrate 43g Fat 7.5g Fibre 2.5g Calories 302
(will vary fractionally depending on flavour of bar)

Porridge

A traditional - and extremely nutritious - start to the day. Take 45g of porridge oats (unrefined is best), add 300ml water or milk, 1 minute in the microwave at full and voila!

1 Bowl (made with water)
Protein 5g Carbs 27g Fat 3.5g Fibre 4g Calories 165

1 Bowl (made with skim milk)
Protein 15g Carbs 42g Fat 4.6g Fibre 4g Calories 277

Protein Power Porridge (My favourite)

To give your porridge a real protein boost, add a 25g scoop of my Whey Protein powder (unflavoured works best) to 45g of porridge oats and 300ml of skim milk, stir, 1 minute in the microwave at full..and start your day the high protein way!

1 bowl
Protein 35g Carbs 43.5g Fat 6g Fibre 4g Calories 375

Protein Pancakes

Quick and easy to make with a real protein wallop! Take 50g plain flour and mix wih 25g scoop of my Whey Protein. stir in approx 200ml skim milk and stir (or use blender) to an even consistency. This makes enough batter for about 6 pancakes. Heat a tablespoon of oil in a frying pan, add a measure of the batter and cook until golden on underside (about 40secs!) flip over for a few more seconds and there it is.
You can add fillings of your choice - my favourites are banana, forest fruits or icecream (dont forget to reckon in the calories), or you can flavour with a little vanilla essence or just a squirt of lemon juice. You can also use whole meal flour rather than plain.

Protein 32g Carbs 50g Fat 12g Fibre 1.5g Calories 378

Tuna Sandwich: protein 25g: carbs 23g: fat 6g: calories 282
2 slices whole meal bread
1/2can(70g) tuna
1 pat margarine

Chicken, broccoli, new potatoes : protein 29g: carbs 17g: fat 4.5g: calories 210
Skinless chicken breast (baked)
50g Brocolli(steamed)
½ can drained New potatoes (boiled)

Quorn chilli con carne : protein 30g: carbs 80g: fat 3.8g: calories 455
100g Quorn mince
50g long grain Rice
1 x 220g tin red kidney beans
1 x 227g tin chopped tomatoes