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 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
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.