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
Chives or Thyme Scrambled Eggs on Multi-Seed Toast
34g of protein, 40g of fat and 29g of carbohydrates coming in at 600kcal.
A perfectly balanced meal with added chives or thyme to enhance vitamin C and boost your immune system plus extra potassium for healthy cells and manganese for bone health.
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.
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.