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
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.
Nutty Mushrooms on Toast
The gut thrives on a variety of foods – each one provides different nutrients and different bacteria, so starting your day with these pimped-up mushrooms on toast is the perfect way to support your gut health.
And at only 640 calories, the nutty mushrooms on toast is also kind to your waistline.
Beetroot and Bean Burger with Sweet Potato Wedges
Burgers don’t have to be fatty and meaty – these beetroot and bean burgers are full of great protein, fibre and flavour and make a delicious filling meal.
They can also be made in advance and cooked later.
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.
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.
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.
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.