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
High Protein Bean, Avocado & Spinach Wrap
Sometimes we are after a quick nourishing meal to replenish our energy and keep us going. This simple yet wonderful veggie wrap created by Cinnamon and Bluebells takes less than 10 minutes to prepare.
Made with wholesome ingredients, packed full of protein, fibre and numerous other nutrients. It will hit the spot, please your tastebuds and leave you satisfied and restored.
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
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.