Smashed Avocado on Toasted Microwave Egg Bread

A scrumptious and satisfying breakfast where the ‘bread’ can be made ahead of time (and even frozen!) It’s important to mention that the Tupperware dish we used was an 11cm x 11cm lunchbox dish – simply perfect to mimic sandwich size. Try and get as close as you can to this. While these slices freeze perfectly, we don’t advise doubling the recipe if you want more yield – instead make separate batches inside the microwave to ensure thorough cooking. It’s worth it because this is a game-changer for those doing keto!

Serves 2

Calories per serving = 251 kCal

Macros per serving:

  • FATS – 20.6g
    • of which saturates 3.4g
  • CARBS – 3.9g
    • of which sugars 2.8g
  • PROTEIN – 9.5g

Ingredients:

For the ‘bread’
4 TB almond flour
2 TB ground flax seed
1 tsp baking powder
pinch cayenne pepper
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp mustard powder
2 eggs, lightly beaten
salt and freshly ground black pepper

To finish the dish
½ avocado
salt and freshly ground black pepper
¼ lemon
2 slices of Microwave Bread
1 tsp olive oil
1 large tomato, sliced
handful salad cress or washed sprouts

Method:

  1. Combine all the ingredients to make the ‘bread’ in a small bowl. Grease a small microwave-friendly dish (see the head note for tips on size) and spoon the contents in. Cook on high in the microwave for 90 seconds, then remove. Tip the solid mass out onto a chopping board and allow to cool. Once cooled, turn the mass on its side and slice into 3 slices. Set aside.
  2. Roughly crush half the avocado in a bowl using the back of a fork. Season with salt and pepper and squeeze a lemon into the mixture.
  3. To finish the dish, heat the olive oil in a small pan and lightly fry two slices of microwave bread until toasted on both sides. Remove, then lay the slices of tomato on each and top with the avocado mixture. Garnish with the salad cress.

Allergens
Almonds
Mustard
Eggs
Sulphites
Wheat (may contain)

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Tropical Fruit Salad with Yogurt and Nuts

What could be simpler than a fruit salad with yogurt and nuts? It may seem a little uninspiring, but the key is to make sure you are getting the right amounts of each. Select an exotic mix of fruit and make sure the yogurt is fat-free. Play around with different chopped nuts and dried fruit, and you have the perfect crunchy topping. It’s such a sweet deal, you may not even need the honey drizzled at the end.

Serves 2

Calories per serving = 197 kCal

Macros per serving:

  • FATS – 9.3g
    • of which saturates 1.1g
  • CARBS – 20.7g
    • of which sugars 19.7g
  • PROTEIN – 4.9g

Ingredients:

280g mixed fruit, diced (70g of each mango, melon, grapes, kiwi)
50g fat-free plain yogurt
2 TB mixed nuts, roughly chopped
1 tsp dried cranberries, roughly chopped
honey or maple syrup, to drizzle (optional)

Method:

  1. Simply divide the fruit salad evenly between two breakfast bowls. Top with a dollop of plain yogurt and scatter over the nuts and cranberries.
  2. Drizzle with honey or maple syrup, if desired.

Allergens
Nuts
Milk
Sulphites (may contain)

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Smoked Salmon Breakfast Bagel

It’s all about balance, right? While we wouldn’t encourage bagels-for-breakfast on a regular basis, there is no reason why you can’t compromise and share one bagel between two people post-workout. Ensuring its topped with healthy toppings, this is sure to be a weekend treat for you and your loved one. Do not be intimidated by the fancy end-result – barely any work goes into the assembly and it can be done in less time it takes to boil an egg!

Serves 2

Calories per serving = 192 kCal

Macros per serving:

  • FATS – 15.2g
    • of which saturates 4.4g
  • CARBS – 22.2g
    • of which sugars 5.6g
  • PROTEIN – 23.2g

Ingredients:

1 white bagel (average-size)
2 TB reduced-fat cream cheese
1 tsp dill, finely chopped, plus additional fronds to garnish
1 lemon, cut into wedges
½ avocado, sliced
100g smoked salmon
10g red onion, finely sliced
1 tsp capers
sea salt flakes
freshly cracked black pepper

Method:

  1. Preheat the oven to maximum grill. Halve the bagel and place under the grill to toast. Remove and set aside.
  2. In the meantime, combine the reduced fat cream cheese with the finely chopped dill. Squeeze the juice from one lemon wedge, season and mix well to combine.
  3. Spread the dill cream cheese onto each bagel half and arrange the slices of avocado on top. Season generously with salt and pepper.
  4. Divide the pieces of smoked salmon onto each avocado-topped bagel and scatter over the red onion and capers.
  5. Finish with additional fronds of dill to garnish and another generous crack of black pepper. Serve with lemon wedges.

Allergens
Wheat
Milk
Fish
Eggs (may contain)

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Gazpacho

Gazpacho is a chilled soup originating in Spain and an ideal low-calorie summer meal appealing to vegetarians and meat-lovers alike. It is dead-simple to make (with the added advantage that you make it in advance) and its fresh flavours simply cannot be beaten. You can have a little fun with your garnishes – avocados are a great option, making the dish more filling and substantial. As for the tomatoes – buy the best organic ones you can afford.

Serves 2

Calories per serving = 223 kCal

Macros per serving:

  • FATS – 15.4g
    • of which saturates 2.2g
  • CARBS – 13g
    • of which sugars 12.4g
  • PROTEIN – 2.6g

Ingredients:

5-6 tomatoes, chopped
¼ red onion, roughly chopped
¼ cucumber, peeled and roughly chopped
½ red pepper, roughly chopped
1 clove garlic, peeled and roughly chopped
1 TB olive oil, plus additional teaspoon to drizzle
1 TB sherry vinegar
salt and pepper
garnishes of your choice (we used slices of avocado, cayenne pepper & diced red onion)

Method:

  1. Simply place all the ingredients into your blender and blend to your liking. Some like it chunky, others like it smooth. (Some people blend until semi-smooth, then remove half and blend the remaining to smooth – then combine with the chunky half – entirely up to you.)
  2. Season to taste and divided between two bowls, drizzle with a little olive oil and garnish as you wish.

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Apple, Fennel and Parmesan Salad with Chicken

With BBQ season upon us, it’s likely you may be looking for great, healthy ideas for side dishes. This fresh, crunchy salad has a lovely, subtle liquorice flavour thanks to the fennel, and this pairs well with the sweetness of apples. We have topped it off with shavings of Parmesan, adding the perfect salty bite. We added the option of having this as a light meal / lunch, adding a grilled chicken breast – which is a great idea if there is salad leftover from the BBQ. (Macros for both options are below.)

Serves 5-6 as a side dish

Calories per serving = 189 kCal

Macros per serving:

  • FATS – 13.9g
    • of which saturates 3.8g
  • CARBS – 8.8g
    • of which sugars 8.8g
  • PROTEIN – 5.3g

Ingredients:

juice from ½ lemon
2 Granny Smith apples
2 fennel bulbs
½ stick celery
2 TB apple cider vinegar
4 TB olive oil
salt and pepper
handful rocket leaves
60g Parmesan shavings
½ cup pomegranate seeds

Method:

  1. Squeeze the lemon half into a large mixing bowl. Core the apples and cut into matchstick-thin pieces. Add to the bowl and toss in the lemon juice to avoid discolouring.
  2. Finely slice the fennel, or use a mandolin if you have one and add to the apples. Wash and slice the celery and add to the bowl.
  3. Whisk the apple cider vinegar and the olive together in a small bowl, season with salt and pepper and add to the salad, tossing it well to coat. Add the rocket and tip into a large salad bowl.
  4. Use a small knife to shave off 60g from a block of Parmesan and add to the salad, along with the pomegranate seeds.

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With added chicken:

If you are having this salad as a light lunch for one person (with addition of chicken), simply divide the recipe above by four. Season 1 deboned, skinless chicken breast with salt and pepper and heat 1 teaspoon oil in a frying pan. Grill the chicken for several minutes on both sides until the chicken has sufficiently cooked through. Slice and add to the salad.

Calories per serving = 397 kCal

Macros per serving:

  • FATS – 21.4g
    • of which saturates 5.5g
  • CARBS – 11g
    • of which sugars 10.9g
  • PROTEIN – 37.9g

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Kale and Banana Smoothie

Smoothies are the bomb! They contain more fibre than a juice, and the addition of fat-free yogurt makes it a satisfying post-workout snack. The banana is a wonderful fruit to use in smoothies as the flavour is strong enough to hide a bitter vegetable like kale.

(Makes 1 smoothie)

Calories per serving = 210 kCal

Macros per serving:

  • FATS – 7.8g
    • of which saturates 1g
  • CARBS – 25.4g
    • of which sugars 21.9g
  • PROTEIN – 10.1g

Ingredients:

generous handfuls kale (50g)
1 small banana, peeled and sliced
1 TB ground flaxseed
2 TB fat-free plain yogurt
½ cup unsweetened almond milk

Method:

  1. Simply place all the ingredients into a blender and blend until smooth. You may want to add a dash more almond milk if you find it too thick to drink. Best served chilled.

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Post-workout Protein Energy Bites

These great little protein energy bites are perfect post-workout snacks on-the-go. Spend 15 minutes once a week making a batch, and you can keep them stored in the fridge. Alternatively, make 5 times the recipe below in a large blender once a month and freeze them. They would have defrosted by the time your workout is done. Perfection!

Calories each = 120 kCal

Macros per serving:

  • FATS – 6.5g
    • of which saturates 3.2g
  • CARBS – 6.5g
    • of which sugars 5.7g
  • PROTEIN – 9g

Ingredients:

½ banana
3 large soft, dried figs (approx. 50g)
2 TB whole almonds (15g)
2 TB ground flaxseed
3 TB whey protein powder
1 TB unsweetened cocoa powder
3 TB desiccated coconut

Method:

  1. Peel and slice the banana and place in a mini food processor along with the figs, almonds, ground flaxseed, protein powder and cocoa powder.
  2. Blitz well, stopping and scraping down the sides of the processor halfway through. The mixture should not be too soft, else you will not be able to form balls. However, if you find that it is too stiff, add in some more of the banana.
  3. Remove the mixture from the processor and use a teaspoon or ice-cream scoop to form little balls (approx. 30g each). You should yield 6.
  4. Scatter the desiccated coconut onto a plate and roll each ball in it. Store covered in the fridge or freezer.

 

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Beetroot and Banana Smoothie

Smoothies are the bomb! They contain more fibre than a juice, and the addition of fat-free yogurt makes it a satisfying post-work out snack. The banana is a wonderful fruit to use in smoothies as the flavour is strong enough to hide a bitter vegetable like kale, but thankfully is no match to the delicious, deeply-flavoured earthy beetroot, featured in this smoothie.

Smoothies lose their vibrant colour if left too long, so if you have the time to make them in the morning, that is best – but if you aren’t concerned about vibrancy of colour, they are perfectly fine if made the night before and stored (covered) in the fridge.

Serves x1 / calories per serving = 219 kCal

Macros per serving:

  • FATS – 7.1g
    • of which saturates 0.9g
  • CARBS – 29.7g
    • of which sugars 26g
  • PROTEIN – 9.6g

Ingredients:

½ beetroot, peeled and chopped (70g)
1 small banana, peeled and sliced
1 TB ground flaxseed
2 TB fat-free plain yogurt
½ cup unsweetened almond milk

Method:

  1. Simply place all the ingredients into a blender and blend until smooth. You may want to add a dash more almond milk if you find it too thick to drink. Best served chilled.

 

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Coconut, Lime & Chilli Chicken Goujons

A great healthy snack if you are feeling peckish, desiccated coconut is simply coconut meat that has been grated and dried. It contains no cholesterol or trans fats while being rich in a number of essential nutrients, including dietary fiber, manganese, copper and selenium, however it does contain high amounts of saturated fat so as with most things, consume it in moderation.

Serves x2 / calories per serving = 309 cals

Macros per serving:

  • FAT – 15g
  • CARBS – 2g
  • PROTEIN – 34g

Ingredients:

  • 250 g chicken breast, sliced into strips
  • 40g desiccated coconut
  • zest of 1 lime
  • 1 egg
  • 1 tsp dried chilli flakes
  • 2 tbsp greek yogurt
  • 1 tsp lucy bee coconut oil

 

Coconut, lime & chilli chicken goujons

How To Cook:

  1. Preheat oven to 180°c fan / 200°c electric / gas mark 6
  2. Melt the tsp of coconut oil into a large baking tray ready to receive the chicken strips.
  3. Mix together the lime zest, desiccated coconut and dried chilli flakes with some salt and pepper.
  4. Beat the egg in a separate bowl, dip the chicken strips into the egg, followed by the coconut mix, coat each chicken strip well then place on the baking tray.
  5. Bake in the oven for 15 mins or until cooked through, serve with some Greek yogurt and a drizzle of lime for dipping if desired.

Coconut, lime & chilli chicken goujons

Coconut, lime & chilli chicken goujons

Coconut, lime & chilli chicken goujons

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Bacon & Veg Pops

Another great breakfast or snack to prepare the night before and eat on the go….

Makes x6 pops / calories per pop = 130 cals

Macros per pop:

  • FAT – 9g
  • CARBS – 4g
  • PROTEIN – 10g

Ingredients:

  • x 6 back bacon rashers
  • 125g mozzarella, sliced into 6 pieces
  • 250g courgette
  • 100g roasted red pepper
  • 1 tbsp vegetable oil
  • salt & pepper

bacon & veg pops

 

How To Cook:

  1. Preheat the oven to 180°c fan / 200°c electric / gas mark 6
  2. Slice the courgette into 1cm pieces, place onto a baking tray, drizzle with oil, season with salt and pepper then roast in the middle of the oven for 15 mins.
  3. Meanwhile line the muffin tins with rashers of bacon (no greasing of the tin required)
  4. Once your courgettes are cooked, layer up the bacon cups with a slice of courgette on the bottom followed by a cutting of red pepper, another slice of courgette, another slice of red pepper, topped with a slice of mozzarella. Sprinkle with some black pepper then roast in the oven for 20 mins.
  5. Great hot or cold.

Enjoy.

Bacon and veg pops IMG_6829 IMG_6830 IMG_6837

Bacon and veg pops

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme