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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)

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

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 online personal trainer

How to choose the right fitness program for you?

You get what you pay for…

In this day and age this old saying still holds value and as the fitness industry continues to boom I’m here to warn you that this saying is more important than ever.

With the recent Black Friday and Christmas discount deals I’m amazed how some trainers are able to discount their services by 30% and more. Granted we at ART ran a discount of 15%, which on reflection was perhaps too great as our current cost is on point for the service we provide.

Now don’t get me wrong, my goal and passion is to help people achieve the body they desire, however it’s vital that I’m able to place value my time and experience and cover our overheads such as the systems we use and the great staff we have to make sure the business runs smooth, efficient and effectively as possible for a positive client experience.

“We are by no means the cheapest online product on the market but I know we are worth every penny.” 

When trainers are able to sell online plans at such ridiculously low prices do you really think the program is right for you?

Do you also think that you will be dealing directly with the face who fronts the plan?

I’m sorry to say that in almost all cases it won’t be the right plan for you and and you won’t be dealing with the face who fronts the plan.

Personalisation is key

When it comes to fitness and especially nutrition, in order for it to be successful and maintainable, the plan has to be bespoke to a certain degree. It’s important that the trainer for example sees your current stats and knows your activity level, knows of any medical issues or health concerns before they are able to set you a starting calorific intake. This intake would also need to be continually adjusted in order to get the best out of you.

Training plans themselves can be a little more generic but must have scope for alternations based on the client. The client may not have all the equipment in their gym that is required, they may have an injury or they simply may not feel comfortable doing a particular exercise. Therefore you should be able to email or contact the trainer to address these concerns and have suitable changes made.

It’s unlikely that a program selling for £100 or less can factor in all these requirements. The amount of time and dedication needed to communicate with clients would mean they would be working for less than the minimum wage so something is clearly a miss.

Quality time online with your trainer is needed

Now I’m not trying to badmouth any fellow competitors here directly, I’m just bemused how they can offer such services without it being a generic cookie cutter plan. I’ve been in this industry a long time, more than most, and I know the level of time needed with each client directly to get the best out of them in the healthiest manner possible with the confidence that I’m educating them at the same time.

This is why here at ART we keep things on a relatively small scale in order to make sure every client gets or has the access to the same level of service throughout. We were recently very open and honest as to why we needed to put our prices back up, which is all related to providing the best online 1-1 personal training service in the UK.

Beware of scammers

So please take all this into consideration when looking to sign up to an online program. There are some fantastic, valuable services out there, which can genuinely help you as an individual, however there are also more and more scam artists who are too keen to take your money and provide you with some crap that might work with 1 in 20 people. I’m not keen on those odds so I know what I would be doing.

Do your research; ask some questions and then make an informed decision based on the response you receive.

 

“Price is what you pay, value is what you get”

 

Olly

 

 

If you’ve still got some unanswered questions or fears about signing up to the ART 12 week body transformation programme then visit our FAQ page were we’ve hopefully covered and addressed all your concerns.

Alternatively drop me an email at olly@action-reaction-training.com.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“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 sign up to the 12 week body transformation programme.

Follow me on

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

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

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

Follow me on

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

Follow me on

fears and concerns of Olly Fosters body transformation programme

x5 fears of doing a body transformation programme

 

The 5 most common problems or fears you may have when taking on a body transformation programme and my solutions to them.

If you come across an online fitness programme, which states that it will get you in the best shape of your life in a few simple steps, with minimal effort, then you can guarantee it’s too good to be true.

Let’s not hide behind the curtain. There’s no doubt about it, embarking on a ‘quality’ body transformation programme is a challenge. And as we all know it wouldn’t be called a challenge if it were an easy ride. But you shouldn’t let that stop you signing up, because if you acknowledge and accept that at times the challenge may be tough but you’re able to dig deep and stick with it to the end then the rewards can be life changing.

So let’s address these potential problems or fears now along with my solutions to them, so hopefully you’ll realise that although working through a programme such as the ART 12 week body transformation programme won’t be a piece of cake, it will most definitely be a challenge worth taking on.

PROBLEMS, FEARS, SOLUTIONS 

 

1) I’m impatient with slow physical results.

If this is you then you aren’t alone. On the ART programme we review clients progress each fortnight and often clients become disheartened when after just 2 short weeks they don’t see the results they were expecting in regards to fat loss or muscle gains.

Wouldn’t it be great if it only took 14 days to get the physique we desired! Unfortunately the body simply doesn’t respond that quickly. If you’ve neglected your body for months or even years it’s unrealistic to see a dramatic shift in just 2 weeks.

You have to be patient with any healthy fat loss / muscle building programme. On the ART programme you need to take your body measurements and photos every fortnight so you ‘will’ be able to see the physical changes that your body is making, which is a fantastic motivator.

“Be patient with your impatience”

 

2) I won’t be able to resist temptations.

Temptations are all around us, whether we give in to them or not is ultimately up to the individuals commitment. At some point you will undoubtedly be confronted with the urge to regress back into old ways, be it always having biscuits with your tea, snacking on cakes or crisps on the go or spending your evenings with a bottle of beer or glass of wine in front of the TV.

Resisting temptation is never easy but with the ART programme to help you through those testing times I encourage a little bit of flexibility with regards to food choices to try and curb the desire to go crazy. Allowing a little bit of this and a little bit of that in the diet kills cravings and allows for a more maintainable and sustainable approach.

So don’t worry, it doesn’t always have to be all or nothing. Gone are the days of eating nothing but dry chicken and broccoli, which wasn’t sustainable or fun. Trust me, I’ve been there.

Be flexible (within reason) and keep it real.

 

3) I won’t be able to give 100% so it’s not worth doing.

Wrong! I’ve spoken a lot about consistency with regards to a body transformation and yes, ultimately the more consistent you are the more successful you will be. But to expect 100% consistency for the full 12 weeks is extremely unrealistic.

Social events and business trips etc are undoubtedly going to crop up at some point during a 12-week period. The key here is acceptance. Acknowledge and accept that at times you won’t be able to make it to the gym or control your diet as desired. If you come to terms with this then you are going to deal with the situation a whole lot better. You can still achieve life-changing results with less than 100% commitment.

It’s vital that you “strive for progress not perfection.”

 

4) My body has plateaued so I’m giving up.

At some point your body changes ‘will’ plateau, this is just the way it is.

I’m afraid progress isn’t always linear as you fight against your body to change. If for example you are doing my ART 12 week programme and you’ve followed it to the letter, then you can rest in the knowledge that you’ve done nothing wrong. Don’t beat yourself up or make any crazy drastic changes, as it’s all part of the process of making a healthy and sustainable change.

If you welcome this eventuality then your chances of success are greatly improved and overtime you will break this plateau.

 

5) It’s all too complicated.

Due to the information overload society we live in today, most people become overwhelmed and overlook the basics of how to achieve fat loss, the formula of which is actually quite simple; if you burn more calories than you consume on a regular basis you will undoubtedly lose body fat. It’s the simple law of thermodynamics.

Over complicating a fat loss process is always going to be counter productive. On the ART programme we keep it simple and take things back to basics.

Building lean muscle mass can be a little more complex based on the individual, but with my knowledge I’ll be able to help you navigate through the process.

 

Transform your body, transform your mind.

Olly

If you’ve still got some unanswered questions or fears about signing up to the ART 12 week body transformation programme then visit our FAQ page were we’ve hopefully covered and addressed all your concerns.

Alternatively drop me an email at olly@action-reaction-training.com.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“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 sign up to the 12 week body transformation programme.

Follow me on

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

Follow me on

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

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Peanut Protein Bars

Peanut Butter Protein Bars

A very rich and dense snack – these protein bars are a great option to pop into your bag if you are heading into a dreaded long meeting or if you anticipate you may be skipping a meal on a day out. Low in saturated fat and packed with protein (10g protein per bar!), they offer the lovely flavour combination of peanut and chocolate. We dusted ours with additional cocoa powder for the pic, but that part is entirely up to you!

Calories each = 256 kCal

Macros per serving:

  • FATS – 15.8g
    • of which saturates 2.8g
  • CARBS – 16.4g
    • of which sugars 10.4g
  • PROTEIN – 10g

Ingredients:

1 can chickpeas, drained
150g silken tofu
100g peanut butter
125 chopped apples
2 TB cocoa powder
3 TB golden unrefined sugar
1 tsp vanilla essence
1 cup almond flour
1 tsp baking powder
cocoa powder, for dusting (optional)

Method:

  1. Preheat the oven to 180°C.
  2. Place the drained chickpeas, silken tofu, peanut butter and chopped apples into a food processor and blitz until smooth, scraping down the sides of the dish as necessary. Add the cocoa powder, sugar and vanilla essence and continue to blitz until the mixture is as smooth as it can get and all the elements are combined.
  3. Pour this mixture into a large bowl and add fold in the almond flour and baking powder. Combine well and tip into a greased baking dish to come up at least 2cm high.
  4. Bake in the oven for 35 minutes, then remove and allow to cool.
  5. Slice into 8 bars and wrap each one in foil and grab as needed.

Allergens
Almonds
Peanuts
Soya

Peanut Protein Bars

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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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