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. 


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. 


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.


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. 


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.


  • 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


kimchi in a jar


A Korean fermented pickle that helps your gut microbiome and overall health.

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rhubarb and ginger crumble muffins

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.

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bowl of nutty granola and blueberries

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.

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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.

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two bowls of butter beans with brown bread

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.

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