HEALTHY RECIPES
Tony’s healthy recipes are designed to keep things simple — minimal ingredients, minimal prep, maximum nutrition.
Online recipes can be overcomplicated and time-consuming. These quick and straightforward meals are created to support a sustainable, healthy lifestyle: high in protein, lower in calories, and easy to fit into a busy day.
Feeling Satiated
Swapping in more high-quality protein and moderating some carbohydrates and fats can help you feel fuller for longer. Protein works by reducing ghrelin (the “hunger hormone”) and elevating peptide YY, a hormone that signals fullness and satisfaction.
Muscle Mass & Strength
Don’t worry — you’re not aiming for an action-hero physique unless you choose to! But eating enough protein is essential to maintain and build muscle, especially when you’re following strength training. It supports performance, recovery and keeps your body strong.
Bone Density
As we age, maintaining bone strength becomes increasingly important. Combining resistance training with sufficient protein intake helps support bone mass, reduce the risk of fractures and lower the chance of developing osteoporosis.
Fat-Burning Boost
Protein offers a higher “thermic effect” — meaning your body uses more energy to digest it compared to carbs or fats. While carbs and fats may require 5–15 % of their calories just for digestion, protein requires 20–35 %. That extra energy expenditure boosts metabolism and means more calories burned at rest and during activity.
Additional Benefits of Protein
May help lower blood pressure
Supports healthy weight-loss or weight-maintenance efforts
Aids recovery and repair after workout or injury
Helps prevent age-related muscle decline (sarcopenia)
When you’re healthy, typical recommended protein intake doesn’t put your kidneys at risk
rECIPES
Protein-Packed Chicken, Quinoa & Avocado Bowl
Refuel fast with this high-protein quinoa and chicken bowl—packed with carbs, healthy fats, and flavour. Perfect for after training.
Oatmeal Protein Energy Balls
Tasty oatmeal protein energy balls to restock your protein levels after a good workout.
Kimchi
A Korean fermented pickle that helps your gut microbiome and overall health.
Rhubarb and Ginger Crumble Muffins
Delicious wholesome natural rhubarb and ginger crumble muffins courtesy of Joy Skipper, registered nutritionist, food and health writer specialising in nutrition to support sport and exercise, especially for those still training or competing in later years as well as gut health and menopause.
Nutty Granola
Making your own granola ensures you control the amount of sugar in your bowl of healthy cereal.
Many supermarket granola cereals contain large amounts of sugars and other unhealthy fillers to ensure maximum profit with sub-standard ingredients. Follow this recipe and enjoy a bowl of natural healthy nourishing granola.
Protein-packed Thai Vegetable Curry
Mixing grains, legumes and pulses is a great way for vegetarian athletes to acquire all the essential amino acids that the body needs.
This recipe includes a great mix of all the essential amino acids, plus a rainbow of vegetables to provide an abundance of vitamins, minerals and fibre.
Calculate your optimal calories
Want to know how much protein you should be eating? Use the Tony Larkman Personal Training Calorie Counter to get a personalised breakdown of your daily calorie needs and macronutrient targets — including your ideal protein intake.