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

Blueberry Protein Porridge

Blueberry Protein Porridge

This quick porridge protein mix is a great way to break your fast and set you up for the day.

Packed with 40g of protein, 42g of carbohydrates and 20g of fats, this balanced breakfast will energise you till your next 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
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