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Honey and Soy Salmon

Honey and Soy Salmon with sesame cauliflower rice and beans

Salmon-and-greens may sound a little like an under-whelming “diet-dish”, but with a little splash of sesame oil in the cauliflower rice and the incredible marinade of honey and soy (which we reduce to a thick syrup while the salmon is cooking), this dish will knock your socks right off!

Serves 2

Calories per serving = 512 kCal 

Macros per serving:

  • FATS – 25.7g
    • of which saturates 4.8g
  • CARBS – 26.5g
    • of which sugars 22.8g
  • PROTEIN – 41g

Ingredients:

110g green beans
400g cauliflower rice, steamed
2 spring onions, sliced
1 tsp sesame oil
1 TB olive oil
2 TB soy sauce
2 TB honey
1 tsp garlic paste
2 fillets salmon, skin-on
1 tsp sesame seeds

Method:

  1. Cook the green beans in salted water for 4 minutes, then remove and set aside to keep warm.
  2. Combine the steamed cauliflower rice with the sliced spring onions and mix in the sesame oil. Set aside to keep warm.
  3. Combine the soy sauce, honey and garlic paste in a little bowl. Add one teaspoon of hot water and mix well. Set aside.
  4. To cook the salmon, heat the olive oil in a clean pan and add the salmon skin-side down. Grill until the skin is crispy, then flip the salmon over. Immediately pour the soy honey mixture into the pan and reduce the heat slightly. Continuously spoon the sauce over the salmon as it continues to cook. The sauce will start to reduce and thicken. By the time the sauce is thick and syrupy, the salmon should be done. Do not allow it to reduce too much, if this happens, simply add a small dash of hot water. If you like your salmon very well done, cook it for longer in the pan before adding the sauce.
  5. Serve the cooked salmon over the cauliflower rice, with the green beans on the side and scatter over the sesame seeds. The dish requires no seasoning.

Allergens
Sesame
Fish
Soya
Wheat (may contain)
Sulphites (may contain)

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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

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NICOLE

“At the start of this year I looked at myself and thought I really have to sort my priorities out. I have always been in relatively good shape but had let a holiday end of last year, then Christmas and other social events take over my usual routine of healthy eating and training, which left me looking out of shape. I had also lost a lot of motivation and was about to throw in the towel and embrace my new curves and then I realised that I was turning 40 this summer and as a PT I really needed to be once again an inspiration to my own clients and to get back to being the healthier version of me.

My partner and I were both on the same page and knew we had to do something together. We had both seen Olly Fosters posts on his online training and being a well known and respected name in the business we knew we were in safe hands.

The 12 week programme was easy to follow, the training was hard but enjoyable and the results do speak for themselves. The training pack you receive at the start has lots of information and is well laid out. For those who are new to calculating your macros etc the pack explains how to calculate them and makes it very straight forward for everyone to understand. You have fortnightly check-ins with Olly where he reviews your macros and training etc so you always know exactly what you need to be doing. There is also a forum on Facebook with old and new clients posting all the time so you never feel like you are on your own.

There was times during the 12 weeks that I did find it mentally and physically challenging especially in the last couple of weeks but you have to trust the process and just do as your are instructed and everything falls into place. Not only has the programme given me back my old body. It has taught me a very important lesson that you should never take things for granted. You really do have to work at it and you will get results.

With my 40th only weeks away I am exactly where I want to be and will definitely be continuing on with Olly as to have that accountability has been key to my success.

Thank you!”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £65
  2. Month 2 = £65
  3. Month 3 = £65

ELLIE

“I cannot praise Olly and this programme enough. Before I started ART I had always been fit but had fallen into bad relationship with food, as a result I found my fitness levels decreased along with my confidence and self esteem. This programme provides everything to educate you about weight training and nutrition. More importantly it’s sustainable and doesn’t ban any food groups.

The support from Olly and the group are fantastic. I’ve not only got fitter, I’ve learnt about nutrition and I feel better than I have in years. My skin is clearer, I have more focus and sleep better. This programme gave me the focus and direction I needed in the gym.

I would recommend this programme to anyone who wants to improve their fitness and make a change for the better! ”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £65
  2. Month 2 = £65
  3. Month 3 = £65

Olly Foster diet plan

Chermoula Chicken and Quinoa Salad

A deeply-flavoured, delicious chicken salad which requires a bit of complicated prep – but it will be worth it in the end!

Serves 2

Calories per serving = 463 kCal

Macros per serving:

  • FATS – 17.4g
    • of which saturates 2.5g
  • CARBS – 29.5g
    • of which sugars 5.5g
  • PROTEIN – 43g

Ingredients:

2 x ATHLEAT skinless, deboned chicken breasts
large handful flat leaf parsley leaves (15g)
large handful coriander leaves (10g)
2 cloves garlic, peeled
3 TB lemon juice
2 TB olive oil
2 tsp ground cumin
100g mixed quinoa, rinsed
2 cups baby spinach leaves
1 tomato, sliced
salt and freshly ground black pepper
zest of ½ lemon zest

Method:

  1. Place the chicken breasts between two sheets of parchment paper and pound with a mallet until thinner (but even in thickness).
  2. Place the parsley, coriander, garlic, lemon juice, olive oil and cumin into a mini food processor and blitz well.
  3. Cover the chicken with this marinade and place in the fridge overnight.
  4. When ready to cook, preheat the oven to 200°C.
  5. Place a long piece of foil into a roasting tray and place the marinated chicken on top. Close the foil in on itself creating a secure ‘parcel’. Bake in the oven for 20-25 min.
  6. In the meantime, cook the quinoa according to packet instructions.
  7. Assemble the salad by plating up the cooked quinoa, baby spinach leaves and sliced tomato.
  8. When the chicken is done, carefully remove from the foil parcel and slice into thinner strips. Add the chicken to the salad (drizzling over any chicken / marinade juices from the foil parcel) and finely grate over lemon zest. Season with salt and freshly ground black pepper.


Olly Foster diet plan

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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 Fosters nutrition plan

Comforting Spiced Chickpea Bowl

A spicy bowl of high-fibre goodness – and vegan-friendly. The cayenne pepper can be adjusted to your liking, so keep tasting the pot while its cooking away. The recipe calls for a pinch of ground cloves, but cloves can really overpower a dish so make it very stingy pinch – barely your fingertips!

Serves 2

Calories per serving = 302 kCal

Macros per serving:

  • FATS – 10.5g
    • of which saturates 1.2g
  • CARBS – 32g
    • of which sugars 13.4g
  • PROTEIN – 12.8g

Ingredients:

1 TB olive oil
1 onion, peeled and finely sliced
2 cloves garlic, peeled and finely diced
2 tsp ginger paste
2 tsp ground cumin
2 tsp ground coriander
1 tsp cayenne pepper (adjust to your liking)
1 cinnamon stick
tiny pinch ground cloves
1 tin chickpeas, drained
1 tin chopped tomatoes
500g vegetable stock
chopped parsley, to garnish

Method:

  1. Heat the olive oil in a large pan and add the onions, gently frying until softened.
  2. Add the garlic, ginger, cumin, coriander, cayenne pepper, cinnamon stick and a very small pinch of ground cloves. Continue to fry until the spices cook out, then tip in the drained chickpeas, chopped tomatoes and vegetable stock.
  3. Simmer over medium heat for 20 minutes, partially covered. Remove the lid completely for the last 5 minutes and when the mixture thickens sufficiently and all the stock has reduced, taste and season with salt and freshly ground black pepper if needed.
  4. Divide between two bowls and garnish with chopped parsley.

Allergens
Celery (may contain)
Wheat (may contain)

Olly Fosters nutrition 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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Olly Foster, Personal Trainer, workout plan

CAROLINE

“The last 12 weeks have been hard work but brilliant. As a PT I am used to training most days,but having it fully prescribed,including tempo made sure I wasn’t within my comfort zone at any point. I signed up for this after I realised I had been trying to lose half a stone for a year…. and had made no progress!

What really changed for me was the diet – I really didn’t have any idea how many calories I was eating. Breakfast is a revelation – I used to make a fruit smoothie, or have oats, only to be hungry not long after. I no longer feel tired or lethargic after breakfast, and my digestion and bloating really improved. Courgetti with cottage cheese and smoked salmon is to die for! The recipe books were a huge help.

The support was also brilliant from Olly, Edel and Kim as well as the facebook group. Whenever I had a question Olly would invariably be back to me straight away, which I think is great service for the price.

I am itching to get started on Phase 2 and see what changes we can make!”

 

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  1. At checkout = £65
  2. Month 2 = £65
  3. Month 3 = £65

Olly Fosters online nutrition plan

Slimmer’s Sausage and Creamy Cauliflower Mash

A decadent classic, turned on its head ensuring you are getting high-fibre, low-carb, gluten-free goodness – just in time for winter, where a bowl of “bangers and mash” is just what the doctor ordered!

Serves 2

Calories per serving = 437 kCal 

Macros per serving:

  • FATS – 20.7g
    • of which saturates 5g
  • CARBS – 28.4g
    • of which sugars 9.2g
  • PROTEIN – 31.9g

Ingredients:

1 tsp olive oil
4 x ATHLEAT Gluten-free Chicken Sausages
400g cauliflower florets
30g fat-free cream cheese
salt and white pepper
1 TB olive oil
1 medium onion, peeled and sliced
2 star anise
3 sprigs rosemary
2 garlic cloves, peeled and finely chopped
1 cup rich beef stock
1 tsp cornflour mixed with 1 TB cold water
freshly ground black pepper

Method:

  1. Preheat the oven to 180°C.
  2. Brush some olive oil on each of the 4 sausages, then place on a greased baking tray. Bake in the oven for 15-20 minutes, turning the sausages halfway. Set aside to keep warm.
  3. For the mash, boil the cauliflower florets in salted water until tender. Drain and mash well. Transfer the mashed cauliflower to a mini food processor and blitz until completely smooth. Add the cream cheese, salt and white pepper and mix well to combine. Set aside to keep warm.
  4. In the meantime, make the onion gravy. Heat the olive oil in a pan and add the onion, star anise, rosemary sprigs and garlic. Cook gently until softened, then increase the heat to caramelise. Pour in the rich beef stock and the cornflour mix and simmer until the gravy thickens. Discard the rosemary and star anise before serving.
  5. Serve the cooked sausages on a bed of creamy mash and drizzle over the thick onion gravy.

Allergens
Gluten
Milk
Sulphites
Wheat (may contain)

Olly Fosters online nutrition 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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Creamy Meatball Curry

Creamy Meatball Curry

Delicious, creamy curry… perfect for winter evenings. We used ATHLEAT‘s beef meatballs, pictured here – but you can shape your own lean beef meatballs. Simply combine a teaspoon each of garlic and onion powders to 300g extra-lean beef mince. Season with salt and pepper, then divide into 8 ping-pong sized balls and follow the recipe the same. *Macros are calculated assuming the latter.

Serves 2

Calories per serving = 393 kCal 

Macros per serving (excluding cauliflower rice):

  • FATS – 20.5g
    • of which saturates 10.3g
  • CARBS – 12.8g
    • of which sugars 7.9g
  • PROTEIN – 36.9g

Ingredients:

1 TB olive oil
8 x ATHLEAT beef meatballs
1 onion, peeled and sliced
2 cloves garlic, peeled and minced
2 courgettes, sliced
1 ½ TB medium curry powder
½ can lite coconut milk
pinch sugar
coriander, to garnish

Method:

  1. Heat the olive oil in a large, deep non-stick pan and fry the meatballs until golden and caramelised. Remove with a slotted spoon and set aside.
  2. Using the same pan, gently cook the onions and garlic in the remaining oil and rendered fat, so you need not add any more oil. Cook on a low heat until they have completely softened and started caramelising.
  3. Add the courgettes and the curry powder and cook for a few more minutes, then tip in the coconut milk. At this point, you can return the meatballs to the pan.
  4. Add a pinch of sugar and simmer on low heat until the coconut milk reduces to a thick, creamy, glorious consistency.
  5. Serve over any starch of your choice, but we suggest cooked cauliflower rice as a lean, low-carb option. Garnish with coriander and enjoy!

Creamy Meatball Curry

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

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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Low-carb Chicken Burgers

Low-carb Chicken Burgers

Burger time! Here is a recipe for low-carb ‘bread rolls’ using a clever combination of coconut flour, ground flaxseed and eggs. The burgers pictured here were made using ATHLEAT’s Sweet Chili Chicken Patties, then simply topped with sweet tomatoes and creamy avocado. If their patties are too big for you (and enormous they are at 235g each), you can make your own chicken patties by shaping 250g seasoned lean chicken mince into two equal-sized burger patties and following the recipe as is. *Macros here are calculated using the latter.

Serves 2

Calories per serving = 670 kCal

Macros per serving:

  • FATS – 40g
    • of which saturates 21.9g
  • CARBS – 14.7g
    • of which sugars 6.5g
  • PROTEIN – 50g

Ingredients:

For the burger rolls
100g coconut flour
2 TB ground flaxseed
1 tsp baking powder
generous pinch salt
2 large eggs
25g ATHLEAT coconut oil, weight at solid state
80g water

To finish the burger
1 tsp olive oil
2 x chicken burger patties
2 small tomatoes, sliced
½ avocado, sliced
lettuce leaves, washed
salt and freshly ground black pepper

Method:

  1. To make the burger rolls, preheat the oven to 180°C and grease a small baking tray.
  2. Combine the coconut flour, ground flaxseed, baking powder and salt in a bowl. Mix well to combine.
  3. The coconut oil needs to be melted after weighing out the 25g. Place in the microwave for a few seconds until completely liquid, then leave it to stand for a few minutes. Test with the tip of your finger to ensure it has cooled sufficiently.
  4. In a separate bowl, gently whisk the eggs, coconut oil and water together, then add the egg mixture to the flour mixture and combine well. Form two balls of dough and place on the tray. Bake in the oven for 35 minutes. Remove and place on a cooling tray. Once cooled, slice in half widthways.
  5. In the meantime, cook the burgers by heating the olive oil in a pan and frying both sides of the chicken patties until golden and cooked through.
  6. Build the burger with toppings of your choice – we used freshly washed lettuce, sliced tomatoes and sliced avocado. Season generously with salt and freshly ground black pepper and tuck in!

Allergens
Eggs
Wheat (may contain)

Low-carb Chicken Burgers

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

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