HEALTHY RECIPES
Tony’s healthy recipes are designed to keep things simple — minimal ingredients, minimal prep, maximum nutrition.
Online recipes can be overcomplicated and time-consuming. These quick and straightforward meals are created to support a sustainable, healthy lifestyle: high in protein, lower in calories, and easy to fit into a busy day.
Feeling Satiated
Swapping in more high-quality protein and moderating some carbohydrates and fats can help you feel fuller for longer. Protein works by reducing ghrelin (the “hunger hormone”) and elevating peptide YY, a hormone that signals fullness and satisfaction.
Muscle Mass & Strength
Don’t worry — you’re not aiming for an action-hero physique unless you choose to! But eating enough protein is essential to maintain and build muscle, especially when you’re following strength training. It supports performance, recovery and keeps your body strong.
Bone Density
As we age, maintaining bone strength becomes increasingly important. Combining resistance training with sufficient protein intake helps support bone mass, reduce the risk of fractures and lower the chance of developing osteoporosis.
Fat-Burning Boost
Protein offers a higher “thermic effect” — meaning your body uses more energy to digest it compared to carbs or fats. While carbs and fats may require 5–15 % of their calories just for digestion, protein requires 20–35 %. That extra energy expenditure boosts metabolism and means more calories burned at rest and during activity.
Additional Benefits of Protein
May help lower blood pressure
Supports healthy weight-loss or weight-maintenance efforts
Aids recovery and repair after workout or injury
Helps prevent age-related muscle decline (sarcopenia)
When you’re healthy, typical recommended protein intake doesn’t put your kidneys at risk
rECIPES
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.
Turmeric Roasted Cauliflower, Sprout and Butterbean Salad
Eating foods that are in season helps to reduce food miles and increase nutrient intake. Tahini is made from sesame seeds, which are rich in calcium and magnesium and make a delicious creamy dressing.
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.
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.
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.
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.
Calculate your optimal calories
Want to know how much protein you should be eating? Use the Tony Larkman Personal Training Calorie Counter to get a personalised breakdown of your daily calorie needs and macronutrient targets — including your ideal protein intake.