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Olly Foster diet plan

Baked Potato with Smoked Mackerel and cream cheese topping

A speedy, uncomplicated lunch option when you are craving the goodness of the humble spud. We topped ours with flaked, smoked mackerel stirred into low-fat cream cheese. While the smoked mackerel adds a huge amount of flavour, there is no reason why you can’t chop and add a half teaspoon of dill (or even capers) to the mixture for additional flavour. Moreish, balanced and oh-so-tasty! Double up the ingredients if you are whipping up lunch for two…

Serves 1

Calories per serving = 487 kCal 

Macros per serving:

  • FATS – 25.9g
    • of which saturates 6.2g
  • CARBS – 32.8g
    • of which sugars 3.8g
  • PROTEIN – 28.7g

Ingredients:

1 small-medium baking potato (150g)
30g reduced-fat cream cheese
salt and freshly ground black pepper
1 fillet smoked mackerel
1 spring onion, finely sliced
mixed salad leaves, optional
lemon wedge, to serve

Method:

  1. Wash the potato (do not peel) and use a sharp knife to pierce several holes into all sides of it. Make a shallow cross incision on the top of the potato, then place the potato in the microwave on high for 5 minutes until completely soft and cooked through.
  2. In the meantime, place the cream cheese in a small bowl and season with salt and freshly ground black pepper.
  3. Remove and discard the skin from the smoked mackerel and break the fillet up into smaller pieces. Mix half the pieces into the cream cheese, setting the other half aside to top the potato.
  4. When the potato is done, push into the sides using your fingers, allowing it to open up at the top (be careful, its hot!).
  5. Spoon the cream cheese into the potato and top with the remaining mackerel pieces. Garnish generously with spring onions and serve with mixed salad leaves and a lemon wedge on the side.

Allergens
Milk
Fish

Olly Foster diet plan

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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

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Olly foster's healthy recipes

Smoked Mackerel Salad

This is a lovely salad using smoked mackerel and capers. The flavours are so dominant and the fish is oily, so you need only a drizzle of olive oil and a squeeze of lemon to dress. Lush!

Serves 1

Calories per serving = 447 kCal 

Macros per serving:

  • FATS – 35.7g
    • of which saturates 7.1g
  • CARBS – 5g
    • of which sugars 4.7g
  • PROTEIN – 23.7g

Ingredients:

handful lettuce
handful rocket
¼ red onion, thinly sliced
1 tomato, cut into wedges
¼ avocado, peeled and sliced
¼ cucumber, sliced
1 tsp olive oil
salt and freshly ground black pepper
1 fillet smoked mackerel
2 tsp capers
lemon wedges

Method:

  1. Place all the ingredients in a bowl and drizzle over the olive oil. Season with salt and pepper and toss well to evenly coat, allowing that one teaspoon olive oil to go a long way.
  2. Tip into the serving bowl and break over the mackerel. Scatter the capers over the salad and serve with a lemon wedge or two to be generously squeezed over.

Allergens
Fish

Olly foster's healthy recipes

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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

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Mackerel With Beetroot Swirl

Beetroot is a veg with excellent nutritional value such as folic acid, manganese, potassium and are a great source of fibre, although they do have a high sugar content so eat in moderation.  This is a great lunch box meal, so give it a try…

Serves 2 / calories per meal = 372 cals

Macros per serving:

  • FAT – 20g
  • CARBS – 18g
  • PROTEIN – 30g

Ingredients:

  • 250g peppered mackerel
  • 150g carrots, cut into fingers
  • 100g beetroot cooked
  • 1 tbsp balsamic vinegar
  • 4 tbsp greek yogurt
  • 1 tsp wholegrain mustard
  • 1 lemon
  • 1 tbsp capers
  • Salt & pepper
  • 1 tsp Lucy Bee coconut oil (melted)

How to prepare:

  1. Pre-heat oven to 180c fan/ 200 electric  / gas mark 6
  2. Bring a pan of water to the boil and part-boil the carrots for 5 mins before transferring to a baking tin, coat in the melted coconut oil, season with salt and pepper and bake in the oven for 15-20 mins.
  3. Meanwhile in a food blender add the beetroot, balsamic, wholegrain mustard, zest of 1 lemon and juice of half that lemon, season with salt and pepper then blend until smooth
  4. Spread the yogurt out on the base of a plate, add the beetroot mix on top and swirl through the yogurt. Top with the Mackerel, the roasted carrots, capers and serve with a side green salad.

Enjoy.

Screenshot 2016-01-02 09.36.02

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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

Follow me on

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