Nutrition By Niks

If you haven’t tried harissa chick peas you’re missing out!

The recipe is on their website. I’ve added chicken for more protein & I left out the capers & dill as I didn’t have any.

This is one of my favourite meals

But the biggest change is how much happier & more confident this client is.

It blows my mind how many people say they don’t eat fruit as it has a lot of sugar in it.

But the same people eat biscuits, chocolate, cakes? They drink alcohol, eat rice & pasta.

Fruit is so good for us! Every different colour fruit has different vitamins & nutrients.

Do you know kiwi are high in fibre & you can eat the skin?

Do you know blueberries are good to help with brain power?

SUNDAY ROAST LEFTOVERS

I’ve used leftover roast lamb to make a nutritious meal. I’ve added courgette, cherry tomatoes & spinach.

If you are following a low fodmap diet this meal is low fodmap.

So good 🔥🔥🔥

SHAWARMA SUNDAY

BBQ’s doesn’t have to mean just sausages & burgers or sugary pre made marinades or sauces.

Chicken thighs marinated in lemon juice, olive oil, oregano, salt & pepper cooked on a vertical kebab tower with potatoes rubbed in rapeseed oil & seasoned around the base of the tower.

Loads of protein
Smart carbs
Huge salad

Perfect

SATURDAY STEAK 🥩

Fillet steak, sweet potato wedges, green beans, courgette & tomatoes

At the start you said to me if & from trust & rate you then that’s good enough for me.

Now you’re a STONE lighter

I am so proud of you Tom. You have not only learnt but you are implementing my coaching & THAT makes the difference.

We are all excited to see your progress 🙌🏼

AIR FRYER THIGHS

Marinade thighs for 15 minutes - 24 hours in dried herbs, lemon juice, salt & pepper.

I used thyme, oregano & tarragon & cooked my thighs at 180° for 14 minutes.

Served with salad

KEEPING IT SIMPLE

Lots of nutritious green veg with new potatoes & salmon

Easy to cook, great to enjoy

Are you the person who eats well or even to plan Monday morning to Friday afternoon? Or from breakfast through dinner?

But when that clock strikes 5 p.m. on Friday, or you sit down to relax & watch TV in the evening you turn into a party animal or snack monster?

By the time the weekend or night is over, you’ve eaten (or drank) way too much, often of the foods you wouldn’t normally choose.

You feel crappy. Guilty. Regretful. Ashamed. Bloated. Maybe angry at yourself.

It might even seem like weekend or night-time eating is so strong, it’s like a recurring disease.

Let’s call it: Weekenditis. (Or, if you like, Eveningitis.)

If this sounds familiar to you, get in touch with me. Let’s work together to get rid of the weekenditis or eveningitis.

WHY DO I LOVE .uk shakes?

* they taste great

* you don’t have to keep them in the fridge

* they are lactose free

* they are ready to drink so can be taken anywhere

* they are widely available from your gym, petrol garage, supermarket etc

* they provide you with 24g protein or 1 ✋🏼

* they have no added sugar

Pretty damn good eh!

I have no affiliation with barebells. Although I’d love to 😜💁🏼‍♀️

Here I’ve added a wholemeal seeded bagel thin, 1/2 with marmite & 1/2 with peanut butter & and mixture of berries.

Now my breakfast is balanced & has lots of fibre, vitamins & nutrients.

THIS TASTES SO FRESH 🦐🥗

Lettuce, peppers & tomato topped with 1 packet of king prawns & a generous helping of my favourite salsa brava

Receiving messages like this is everything ♥️

SARDINES & SALAD 🥗

1 tin of sardine fillets in olive oil & lemon providing lots of protein (about 30g), calcium & omega 3

Carrots, celery, radish, tomato & water biscuits

These sardines are £1.50 in

This is a great meal or a great snack to serve with drinks

ROASTED VEG

This meal contains a whopping 8 vegetables

4 Sweet potato
2 Carrots
2 Courgette
2 Red pepper
1 Yellow pepper
Handful cherry tomatoes
1/2 big bag baby spinach
Basil

I added chorizo for a deep rich flavour

This made 3 portions. One I’ve frozen, one I’ll have with prawns & this one with 3 chicken thighs

All the veg was cooked on one baking tray & is easy peasy!

Absolutely 🙌🏼

PREPARE YOUR FRUIT

I recommend that my clients prepare their fruit for the day. That way you are MORE likely to eat it

Banana - a great source of potassium & B6

Kiwi - high in fibre, vitamins C & K

Blueberries- one of my favourites as they are so good for you from top to toe literally. They can help concentration & brain function & are packed with antioxidants

Grapes - vitamin packed so enjoy!

SUNDAY ROAST & LEFTOVERS

Perfect meal prep too!

Chicken
Parmesan & rosemary roasted potatoes
Yorkshire pudding - today only
Parsnips
Carrots
Broccoli
Green beans
Gravy

S M A R T C A R B S

“Smart carbs” are carbohydrates that are higher in fibre & nutrients such as vitamins and minerals.

🔥They add value to your body, and improve your health, digestion, body composition and performance🔥

S M A R T C A R B S I N C L U D E

🥔 Potato & sweet potato

🍌 Fruit, this can be fresh or frozen

🎃 Starchy fruit & veg like pumpkin, butternut squash & dried fruit

🌾 Whole, minimally processed grains like brown rice, buckwheat, quinoa, sprouted grains & oats

🫛 Beans & legumes like peas, black beans, butter beans, chickpeas & kidney beans

More fibre and nutrients + whole foods = more value = S M A R T C A R B S

CHEAP & CHEERFUL COMFORT FOOD

2 eggs - protein

200g potato - carbs

100g green beans - veggies

I copped, washed & dried my potato, drizzled a little oil, salt & pepper & cooked in the air fryer for 12 minutes.

I’ve not cooed chips like this in the air fryer - Bloomin delicious!

Thank you

WHAT ARE YOU HAVING FOR BREAKFAST THIS WEEKEND?

French toast, berries & maple syrup.

Because sometimes you need a little bit of what you really fancy.

Fresh bread soaked in two eggs, 60ml milk, 1/2 teaspoon almond essence, 1/2 teaspoon cinnamon & fried gently did 3 minutes each side.

Topped with my favourite maple syrup from

Want more protein? Add a huge dollop of authentic Greek yogurt

Caroline has been working with me for 2 months. Her rules

• She doesn’t want to go to the gym

• She doesn’t want to track calories

• She doesn’t want to feel like she is in a diet

• She doesn’t want to weigh herself

• She likes to enjoy some toblerone most days

My job - to find ways that work for Caroline to achieve her goal but only do what she can consistently & easily. And yes, she still enjoys toblerone most days 🍫

Look how well she has done in 8 weeks! 🤩

HOW DELICIOUS DOES THIS LOOK?

1 huge pork chop from cooked in cumin seeds, salt & pepper with salad

There are TEN vegetables on my plate

Carrot
Cucumber
Red peppers
Tomato
Celery
Olives
Pepperdew
Rocket
Spring onion
Chilli

ON THE GO?

LOTS OF MEETINGS?

DRIVING ALL DAY?

Then this kind of food can help keep you satiated
uk shake PROTEIN
Watermelon CARBS
Brazils HEALTHY FATS

There’s never the “perfect time”, “right time” or “ideal time”

You need to take that time.

You need to give yourself permission to make your health a priority.

Find the time you need in your schedule.

Don’t have time for an hours of food prep? No problem. How much time do you have? Is this a day or a week? 20 minutes? 10 minutes? Work with what you’ve got.

Don’t expect things to go perfectly smoothly. Instead, anticipate and strategise.

Ask yourself:
What’s likely to get in the way of what I hope to accomplish?

What is something I can do today to help me keep going when I face those obstacles?

Instead of waiting for things to ‘slow down,’ start making something happen right now, in the middle of the mess.

BBQ LEFTOVERS

It doesn’t get much easier than this;

2 burgers from
1/2 packet tenderstem broccoli
1 handful cherry tomatoes

Over 50g of protein which is ✋🏼✋🏼 (2 palms)

EASY GREEN SALAD

Chicken breast marinated for 20 minutes -overnight in oregano, lemon juice, salt & pepper

Cooked in the air fryer

Romaine lettuce
Edamame
Cucumber
Spring onions
Jalapeño

Light mayo

Easy as anything, tastes fantastic

I’ve been working with Niks since the beginning of this year, and for the first time in a very long time I’m lying by the pool on holiday feeling great, having learnt to nourish and fuel my body properly, rather than binge and restrict.

I’ve still got progress to make but I’ve made huge progress already, and it doesn’t feel daunting in the slightest.

This is the lifestyle change I so badly needed.

Thank you Niks! ❤️

Thank you Anna for choosing me to help you. You are an absolute pleasure to coach. Enjoy your well deserved holiday, looking & feeling fabulous ♥️