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


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.

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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.

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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.

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mushrooms cherry tomatoes egg on toast

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.

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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