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Here’s a way to spice up a really healthy snack option. Walnuts are stacked with healthy plant based fats, antioxidants and minerals. 

Walnuts have plenty of health related benefits. They are fibre dense which can support your gut health. They can lower your LDL “bad” cholesterol and reduce blood pressure through their high alpha-linonenic acid, (ALA), polyphenols and Vitamin E. 

Walnuts can also support reducing cognitive decline through their Omega 3 and antioxidants which include polyphenols and tannins, Melatonin, Juglone and Phytic Acid. 

Ingredients: 

100g of unshelled walnut halves 

40g of 80% dark chocolate 

1/4 tsp of Ceylon cinnamon 

Method:

• Either a) microwave chocolate until melted on a low heat as not to frazzle, or b) boil kettle and place in a saucepan half full. Place a bowel in the water ensuring the water doesn’t tip over. Place chocolate in the bowel and allow to melt.

• Remove bowel from microwave or saucepan and set aside.

• Place a sheet of grease proof paper over a tray.

• Drop walnuts into the melted chocolate and thoroughly stir to ensure they’re fully covered. Remove using the spoon to ensure the chocolate stays on.

• Evenly spread the chocolate covered walnuts across the tray to avoid them clumping.

• Evenly sprinkle the cinnamon over the nuts and place in the fridge overnight.

Here’s a great little recipe that’s both quick and easy. It’s ideal hot but cold will work also. I like to pair it with smocked salmon and avacado for a protein rich breakfast with plenty of healthy polyunsaturated and monounsaturated fats.

Adding these pitta breads also give you an additional 20g of protein and just over 50g of carbohydrate. If you’re training fairly close after breakfast, (around an hour), or have just trained, I’d maybe think about swapping out the wholewheat flour for plain white flour.

The key ingredient is skyr yogurt which is actually technically a cheese! It’s high in protein and low in fat. I use it in loads of recipes but it’s also great simply on its own.

Ingredients:

• 100g skyr 
• 70g wholewheat flour
• 1/2 a tsp of baking powder

Method

• Add dry ingredients and mix in half the the skyr before adding other half
• Depending on preference either role out one large pitta or split the mixture into two equal size balls
• Sprinkle some flour on the side before placing ball in the centre
• Roll out thinly using a rolling pin or bottle
• Place in a heated frying pan in a medium heat, each side for around 2 minutes

Nutrition numbers

Protein: 20.6g

Carbohydrates: 55g

Fat: 1.5g

Kcal: 302

This meal is a super simple choice that is just as good to cook up for someone special as it is to use as part of your performance meal planning. I particularly like it post training as it’s low fat, moderate carbohydrate, protein rich and nutrient dense. The seafood and stock also offers some sodium to support your rehydration.

I like to cook a few extra portions just as much as I like cooking this for a group. See macronutrient and calories at the end of the post.

Ingredients:

(Serves 4)

350g frozen cooked seafood mix (bought from Iceland)

1 x 400g tin of chopped tomatoes 

2 x medium red onion 

2 x cloves of garlic 

300g of Linguine 

1 x heaped tsp of paprika 

1/4 x tsp of chilli (optional)

1 x stock cube

750ml of boiling water 

1 x tbsp of extra virgin olive oil 

Method 

• Allow seafood mix to defrost in advance
• Gently heat oil in a saucepan
• Dice onion & garlic, then place in saucepan with the heated oil
• Shallow fry onion on a low to medium heat until translucent
• Remove onions from heat and mix in paprika and chilli if using
• Boil water and place the onions back onto a low heat, mixing in the turmeric need chopped tomatoes
• Once water boils, add it to a separate jug and mix in the stock cube
• Place to tomatoes and onions back onto a low heat and slowly add the water, stirring as you go
• Add the linguine into the mixture and leave on a low heat, occasionally stirring until the linguine is at your desired consistency
• Add the seafood mix and stir, but not for too long as you don’t want to over cook it
• Allow to cool for 5 minutes, serve and enjoy!

Per Portion

(above ingredients represents 4 portions in total)

Kcal 462.5

Macronutrient Split

Pro 24g

Cho 66g

Fat 8

Here is a porridge recipe that will set you up for the day. I like to recommend this one specifically where someone may have an intensive evening training session later in the day. On these training days you want to ensure you have sufficient glycogen, (carbohydrates), stored in your muscles and liver for accessing during the session.

Porridge oats are a great source of fibre which amongst other things is a great way to keep you feeling fuller for longer. Both chia seeds and flax seeds are also great sources of fibre and additionally add some healthy fats. 

Due to the fibre content, I wouldn’t advise this for breakfast if you’re skipping off for a morning training session straight after breakfast. 

We’ve also got you sorted for protein, with whey being probably the best source of protein powder to digested by the body easily. Obviously feel free to add vegan versions but check the amino acid profile, (tip – look for a protein powder which includes all essential amino acids or EAAs). 

Lastly we got the blueberries. My preference is frozen as most simply, they last longer! However this is also a good way to ensure their nutrient content is preserved. They are absolute micronutrient powerhouses and there is some great research about how they can even support brain function.

Check the end of this recipe for the macronutrient and calorie numbers. 

Ingredients 

• 1/3 cup of oats (30g) (avoid instant oats)
• 1 x tbsp of ground flax seed
• 1 x tbsp of chia seeds

• 25g whey protein 
• 1 x cup of blueberries (110g frozen)
• 1/2 cup semi skimmed milk
• 1/2 cup of water 

Method

• Gently heat the oats dry in a saucepan until the start to toast
• On a low heat, add milk & water, stir until oats start to absorb
• Add frozen blueberries and stir to defrosted
• Take off heat and add whey, flax and chia seeds
• Serve and enjoy!

Calories – 496kcal (this is the top end and it maybe 30/40kcal less)

Fibre – 15g

Fat – 14g

Protein – 31.5g

Carbohydrate – 50g