HEALTHY RECIPES

Tony’s healthy recipe ideas 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 or 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 boost satiety.

Protein intake reduces ghrelin (the hunger hormone). And protein boosts the levels of peptide YY, a hormone that makes you feel full. 

INCREASES MUSCLE MASS AND STRENGTH

Don’t worry. You’re not going to look like Arnold Schwarzenegger. 

However, eating adequate amounts of protein helps you maintain muscle and promotes growth from strength training.

INCREASES BONE DENSITY

Increased protein intake and staying active maintains bone mass as we age and lowers the risk of osteoporosis and fractures. 

INCREASES 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 boosts metabolism and increases the amount of calories burnt.

ADDITIONAL BENEFITS

  • Lowers blood pressure
  • Helps maintain weight loss
  • Aids recovery and repair after training and injury
  • Reduces age-related muscle deterioration and prevent sarcopenia
  • Does not harm healthy kidneys

rECIPES

chickpea and tuna salad

Quick Vibrant Tuna and Chickpea Salad

Wholesome, satiating, fresh and delicious, this salad from Cinnamon and Bluebells can be prepared simply and quickly. Apart from being highly nutritious, it tastes amazing with varying textures and flavours.
The salad will keep you full and happy till your next meal. Full of protein and micronutrients to nourish your body.

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bean avocado spinach high protein wrap

High Protein Bean, Avocado & Spinach Wrap

Sometimes we are after a quick nourishing meal to replenish our energy and keep us going. This simple yet wonderful veggie wrap created by Cinnamon and Bluebells takes less than 10 minutes to prepare.
Made with wholesome ingredients, packed full of protein, fibre and numerous other nutrients. It will hit the spot, please your tastebuds and leave you satisfied and restored.

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Chives or Thyme Scrambled Eggs on Multi-Seed Toast

34g of protein, 40g of fat and 29g of carbohydrates coming in at 600kcal.

A perfectly balanced meal with added chives or thyme to enhance vitamin C and boost your immune system plus extra potassium for healthy cells and manganese for bone health.

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Blueberry Protein Porridge

Blueberry Protein Porridge

This quick porridge protein mix is a great way to break your fast and set you up for the day.

Packed with 40g of protein, 42g of carbohydrates and 20g of fats, this balanced breakfast will energise you till your next meal.

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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.

Step 1: Basic Information
Imperial
Metric
Step 2: Activity Level
Step 3: Select your goal
Your results:
Basal Metabolic Rate (BMR):
0
Body Mass Index (BMI):
0
Target calorie intake per day:
0
Macronutrient Balance:
Fats: 0 g
Protein: 0 g
Carbs: 0 g