HEALTHY RECIPES
Tony’s healthy recipe ideas are designed to minimise effort and time and maximise nutrition.
The idea is simplicity.
Online recipes are often complicated and require a food bank of ingredients. Plus, they often take hours of preparation and cooking. These quick simple recipes are developed for a healthy sustainable eating plan which are low calorie and packed full of protein.
FEELING SATIATED
By replacing some of the carbohydrates and fats with protein, you can boost satiety.
Protein intake reduces ghrelin (the hunger hormone). And protein boosts the levels of peptide YY, a hormone that makes you feel full.
MUSCLE MASS AND STRENGTH
Don’t worry. You’re not going to look like Arnold Schwarzenegger!
However, eating adequate amounts of protein can help maintain muscle and supports growth from strength training.
BONE DENSITY
A combination of resistance training and protein intake supports bone mass as we age and can help to lower the risk of osteoporosis and fractures.
FAT BURNING
When you consume protein, the thermic effect is much higher than carbohydrates and fats. Protein has a thermic effect of 20-35% compared to 5-15% for carbohydrates and fats.
This thermic effect can increase your metabolism and a higher metabolism will burn more calories at rest and during activity.
ADDITIONAL BENEFITS OF PROTEIN
- May lower your blood pressure
- Can aid weight loss
- Supports recovery and repair after training and injury
- May reduce age-related muscle deterioration and sarcopenia
- Recommended daily intakes of protein does not harm healthy kidneys
rECIPES
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.
Smokey Butter Beans
Smokey Butter Beans
These delicious beans are so simple and so versatile – great on toast for breakfast, served alongside barbecued meats, spooned over a jacket potato, or my favourite, served on a bed of roasted celeriac. Creamy texture from the beans, a bit of crunch from the vegetables – a great protein-rich meal.
Turmeric Roasted Cauliflower, Sprout and Butterbean Salad
Eating foods that are in season helps to reduce food miles and increase nutrient intake. Tahini is made from sesame seeds, which are rich in calcium and magnesium and make a delicious creamy dressing.
Wholesome Christmas Tree Brownies
How festive are these Christmas tree brownies? Soft and gooey, chocolatey, fragrant, decadent, moreish, pretty and healthy! Plant-based, gluten-free, sugar-free, protein rich, packed full of goodness and flavour.
Courtesy of Cinnamon & Bluebells.
Roasted Salmon and Vegetable Traybake
A simple recipe, yet very nutritious – an abundance of vegetables that your gut will love, topped with Omega-3 rich salmon for your brain.
Choose any vegetable that you like – most will taste great cooked this way.
Cod, Prawn and Coconut Curry
A protein packed healthy delicious meal which is simple to make and can be used with any meaty fish of your choice.
A meal which will provide all of your essential amino-acids and micronutrients to help you feel full and speed up your recovery for your next workout.
Calculate your optimal calories
If you want to know your protein intake, use the Tony Larkman Personal Training Calorie Counter. This will personalise your macronutrient daily intake including protein requirement and daily calorie allowance.