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

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.

Read More »
Christmas Tree Brownies

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.

Read More »
roasted salmon and vegetables on a plate

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.

Read More »
cod and prawn curry dish with white rice

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.

Read More »
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.

Read More »

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
years
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