Our recipes are specially created to be healthy, nutritious and family friendly. Tuck in!
In order to get enough protein into our diet we have been adding extra protein sources to our eggs for a higher protein breakfast. Two large eggs contain 14g of protein but adding 80g of paneer cheese gives you another 14g of protein. This works for us for better glucose control, muscle growth and no sugar cravings or hunger.
For the oats lovers out there, this is a must try baked oats recipe. Great to make on Sunday and you have at least 2-3 days of breakfast covered. Always top up with a good portion of greek yoghurt (enough to make up 20g protein) and maybe a drizzle of almond butter and you’ve got a perfect all season breakfast. If you have kids needing a refuel in between school, sports etc, it makes a great snack too.
Protein packed breakfast ideas are a very popular request. This is a great option that can be versatile in terms of flavours. For me, making ahead my breakfast is a must as I usually have breakfast at the studio after my first client of the day or after teaching a class. Hitting 40g protein with my breakfast alone sets me up for a day with energy, no cravings and properly fuelling for muscle building, hormone support and blood sugar balance.
We get asked this question a lot from clients or at our retreat days. The answer is always - it depends! Collagen is a type of structural protein and is found in connective tissue, skin, bones, tendons and cartilage.
In a bid to make sure we hit a decent amount of protein for breakfast we have been trialling ways to increase protein in our eggs. Two eggs is just 14g of protein, but adding 100g cottage cheese increases the protein to 25g. I have added a small amount of smoked salmon to increase the breakfast to 30g of protein. This is optional, but for my needs 30g of protein is optimal.
If you follow us on social media you will know that as a Personal Trainer working in a private studio, I need to prep all my food ahead and take with me. The chia pudding mixture is very quick and easy to prepare for 3 breakfasts in one go and keeps in the fridge for 2-3 days. Chia seeds contain some protein and are rich in fibre to keep you full longer! This is such a versatile breakfast. Any fresh or frozen fruit can be used!
Buckwheat is a gluten free seed and is very useful in a gluten-free diet as it gives a grain-like texture. It’s slightly nutty in taste and cooks in les time than quinoa or rice. For the health benefits see tip below. This salad is also a good way to top up your calcium levels. You’ll find calcium in the buckwheat, tahini, sunflower seeds and feta cheese.
A high protein Asian inspired salad which is super easy to prepare and cook. I cook my salmon in the air fryer as it is done in minutes - but you can cook the salmon in the oven if you prefer.
A colourful and high protein vegetarian salad with crispy halloumi and chickpeas. A lunch time salad is the perfect time to pack lots of nutrients and colour onto your plate. This is also robust enough to pack in a container and take to work to be enjoyed.
If you love a shot of coffee in the morning then you’ll love this smoothie. We use Exhale coffee, which is tested for high polyphenols and no mould. We use Nuzest protein powder, but use whatever your favourite is.
These asparagus and sweetcorn fritters make a fabulous brunch and can be made ahead. They are also a great lunch alongside a salad. They are very versatile and can be eaten cold, added to a lunch box or picnic. Add a poached or fried egg and that’s good for anytime of day to fuel or refuel. Very handy for picnics and kids savoury snack.
I know what you are thinking - cauliflower in a smoothie - yuck! However, please believe me when I say you really can’t taste the cauliflower and you get all the cruciferous vegetable benefits. I buy packs of frozen cauliflower rice and keep in the freezer as a useful and very easy meal side. If you haven’t got vanilla protein powder then use your normal protein powder and add 1 teaspoon of vanilla extract for the vanilla flavour. I often freeze cut up bananas that are going brown in the fruit bowl and they are great for adding to smoothies.
The summer months can be a fraught with stress with uni finals, A levels, GCSE’s and end of year exams for our teens (and us parents!). It is essential that we create some calm and provide our teens with some good nutrition during this time. This will help to ensure we nurture our brain so that we maximise its capacity and ensure good recall when in the exams.
These new raw healthy bliss balls are so so refreshing. The lemon coconut classic combo gets a new life with that hint of turmeric. They are nutrient dense and feel like a fab treat. They are also pretty, do not need baking and set in the fridge quickly, so what's not to like!
A Moroccan inspired one-pot, packed with veggies, flavour and lots of protein. The lamb meatballs are very quick to make and I would recommend to make extra as they are delicious hot or cold and can be added to a lunch or salad the next day. Do not be put off by the long list of ingredients as they all go in together and make this one pot dish a great healthy recipe to make over and over.
Protein packed breakfast ideas are our most common request as people often struggle. This is a perfect quick & easy option. For me, making ahead my breakfast is a must as I usually have breakfast at the studio after my first client of the day or after teaching a class. It has to be portable and high in protein. This is a delicious balanced winning combo. Change up the fruits with the seasons!
A spicy vegetarian soup packed with protein and fibre to keep you fully satisfied until your next meal. Even better it’s super quick to make and so makes a speedy lunch warm option. Freeze any leftovers for a quick meal another day. You can use frozen corn and peppers as I usually do.
You can still enjoy a vegetarian version of the classic bolognese sauce. I use a lentil pasta which is high in protein (100g = 26g of protein) for added satiety. The addition of rosemary and balsamic vinegar are essential to the moreishness of the dish so don’t leave out. For a low-carb option you could serve with courgette or cauliflower rice.
Smoothies can make a really quick on the go breakfast option. However most smoothies don’t contain enough protein and we often need to add a protein powder to ensure adequate protein. You can use any protein powder you like. At the moment my current favourite is the vanilla flavour by Nuzest. It doesn’t taste artificial like many of the vanilla protein powders out there. For this recipe we have used Arctic Berries blueberry powder which is made from blueberries that come from the Arctic forests of Finland, but you can substitute with fresh or frozen blueberries.
In our midlife ensuring we have enough protein in our diet is essential. Ideally we want to hit around 20-30g of protein with each meal. We find many people find this a struggle for lunch. This lunch contains a whopping 36g of protein and with no meat added. Serve with one of our salad dressings. See our blog post for our 6 favourite dressings. To make your life easier you can either batch cook quinoa and black lentils at the weekend for easy lunches or use ready cooked pouches.
