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7 High Protein Desserts

We all love a sweet treat every now and then but how to curb that craving without feeling guilty?

On the ART programme we don’t like to completely eradicate any particular foods from your diet as it’s unrealistic and unsustainable when we try to resist tempting foods long term. So if you ‘need’ a sweet fix to get you through the tough times then take a look at these 7 high protein deserts, which we have selected just for you from some great food blogs on-line.

1. Protein Rice Krispie Treats

from Running with spoons

2. Peanut Butter Cranberry Proatmeal Cookies

from Just be fitness

3. Chocolate Protein Pops

from Feeding my addiction

4. Tiramisu Protein Pancakes

from A little rosemary and time

5. Chocolate Almond Protein Bars

from Popsugar

6. Triple Chocolate Protein Cake Bars

from Running to the kitchen

7. No Bake White Chocolate Raspberry Protein Cookies

from The big man’s world

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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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Minty Lamb Chops With Lemon Spring Greens

 

Although lamb is known for being a ‘fatty’ meat, don’t eliminate it from your diet as it’s worth noting that around half the fat in lamb meat is unsaturated fat which is commonly found in the healthy Mediterranean-style diet.  Not to mention all the iron, zinc and B vitamins that it contains, so don’t miss out on this tasty dish.

Serves x1 / calories per serving = 565 cals

Macros per serving:

  • FAT – 35g
  • CARBS – 20g
  • PROTEIN – 44g

Ingredients:

  • 180g lamb chops
  • 150g spring greens
  • 70g asparagus
  • 30g feta, cubed
  • 1 wedge lemon
  • 1 tbsp greek yogurt
  • 1 tsp mint sauce
  • handful fresh mint leaves
  • salt & pepper

lamb chops

How To Cook:

  1. Preheat grill to a medium high heat if electric, season lamb chops with salt & pepper then grill for around 17-20 mins turning frequently. 17-20 mins for medium sized chops weighing around 90g each. Cook longer for thicker larger chops.
  2. Meanwhile slice the asparagus lengthways, drizzle with oil and either grill for 5 mins in a griddle pan or place under the grill with chops towards the end of the chops cooking time.
  3. Slice up the spring greens and mint leaves, then steam for around 3 mins until wilted, transfer to some kitchen roll to soak up any excess water, then place into a bowl and toss with a good squeeze of lemon juice and seasoning.
  4. To make the sauce just mix together the greek yogurt and mint sauce, then serve with the lamb chops on top of a bed of lemony greens and asparagus, with feta sprinkled over the whole dish.

Enjoy.

healthy lamb

healthy lamb

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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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Bacon And Egg Muffins

These bacon and egg muffins are so delicious and way more filling than they look which is a good thing, as we need to fill ourselves up with protein in the morning to prevent energy crashes throughout the day.  You could make these the night before and eat on the go the next morning as they hold together very well and are so good you’ll struggle to not scoff the whole lot.

Makes x6 muffins / calories per muffin = 159 cals

Macros per muffin:

  • FAT – 12g
  • CARBS – 1g
  • PROTEIN – 13g

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Ingredients:

  • 3 eggs
  • 200g courgette, grated
  • 30g parmesan, grated
  • 6 rashers back bacon
  • Black pepper

 

How to prepare:

  1. Preheat oven to 170c fan /190 electric / gas mark 5
  2. Line your cup tins with the bacon rashers, making a bacon cup, press down to seal any holes to keep the egg mix contained. (You won’t need to grease the tin as the bacon provides enough of its own fat, which will stop it sticking.
  3. In a large bowl mix together the grated courgette, parmesan, and eggs, season with pepper then spoon the mixture into the bacon cups.
  4. Bake for 25 mins until the egg is cooked through.

Screenshot 2016-01-08 09.12.30

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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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On The Go Turkey Muffins

You can have these Turkey Muffins for breakfast, lunch, snacks, whatever you like, great at any time of the day hot or cold.  The preparation for this dish is fool proof, literally couldn’t be any easier, bash all the ingredients in a bowl, mix it up and bake in muffin tins for 30 mins.  If you get it wrong then there’s clearly no hope for you 😉

Produces x12 muffins / calories per muffin = 104 cals

Macros per muffin:

  • FAT – 6g
  • CARBS – 3g
  • PROTEIN – 9g

Ingredients:

  • 250g lean turkey mince, from Athleat high quality meats
  • 120g red onion, finely chopped
  • 170g courgette grated
  • 150g red pepper, finely chopped
  • 100g feta cheese, diced
  • 4 eggs
  • 1 tbsp cottage cheese
  • 1 lemon, juice of
  • 1 clove garlic, minced
  • 2 tsp oregano
  • 2 tsp basil
  • 2 tsp chili flakes
  • 2 tsp Lucy bee coconut oil
  • Salt and pepper
Action Reaction Training Recipe

Action Reaction Training Recipe

How to prepare:

  • Preheat the oven to 180c fan / 200 electric / gas mark 6. Grease a 12-cup muffin pan with the coconut oil.
  • In a large bowl mix together all the ingredients, get in there with your hands and squish it all together.
  • Spoon the mixture into the muffin cups and bake in the pre heated oven for 30 mins or until cooked through. Simple

Enjoy.

Action Reaction Training Recipe

Action Reaction Training Recipe

Action Reaction Training Recipe

Action Reaction Training Recipe

Screenshot 2015-12-11 14.59.32

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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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Date, Cashew & Chocolate Protein Energy Balls

If you love a sweet treat every now and then (as I do), have a go at making your own high protein energy balls, great for on the go, or if you just need something sweet after your evening meal, guilt free!  Just make sure you don’t scoff them all in one go, will-power will be needed.

12 balls / calories per ball = 104 cals

Macros per ball:

  • FAT – 4g
  • CARBS – 5g
  • PROTEIN – 11g

Ingredients:

  • 50g Pitted dates
  • 50g Cashews
  • 150g Chocolate protein
  • 1 Tbsp. Oats
  • 1 Tbsp. Flaxseeds
  • 20g Desiccated coconut for rolling
  • 20g Chia seeds for rolling
  • Water

 

IMG_1233

How to prepare:

  1. In a small food processor blend the cashews, dates, oats and flaxseeds into what will resemble a crumble.
  2. Transfer into a large mixing bowl, add the protein powder and slowly add just drips of water, a few at a time, mixing as you go to get a gooey yet firm mixture. If you add too much water and the mixture becomes loose and sticky, just add more protein until you get the right consistency.
  3. Using your hands (TIP: wet, cold hands) roll the mixture into small bite sized balls. You can get around x12 balls out of this quantity.
  4. Roll the balls in desiccated coconut, chia seeds, or a mixture of both.
  5. Pop in the fridge to firm up, and enjoy as a sweet treat, or an on the go protein hit.

Enjoy.

 

Screenshot 2015-11-19 18.55.21

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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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Cod & Pak Choi Parcels

Garlic, ginger, chilli, lime: quite possibly the the best flavours on the planet and when thrown together they pretty much go with any meat and green veg, but if you want to keep it simple, try this dish below with some Pak Choi (Chinese cabbage) which is an excellent source of water-soluble antioxidant, vitamin-C, vitamin K, B-complex vitamins and many more nutrients and minerals.

Serves 1 / calories per serving = 221 cals

Macros per serving:

  • FAT – 6g
  • CARBS – 10g
  • PROTEIN – 33g

Ingredients:

  • 150g cod
  • 1 pak choi head, thickly sliced
  • 2 spring onions, shredded
  • 1/2 red chilli, thinly sliced
  • 1cm ginger, cut into matchsticks
  • 1 tbsp reduced-salt soy sauce
  • juice 1/2 lime
  • 1 tsp sesame oil

How to cook:

  1. Heat oven to 200C electric /180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil.
  2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
  3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and serve immediately.

Enjoy.

IMG_1190

Screenshot 2015-11-18 09.04.38

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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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Spinach & Red Onion Frittata

Another high protein breakfast!  For all those who take part in my Action Reaction Training programmes I prescribe only Protein, Fat’s and Fibre for breakfast, as research shows that what you eat for breakfast selects which energy system you’ll predominately use for the remainder of that day (metabolic flexibility). So as an example, if you have fats for breakfast, then you’re more likely to use fat as an energy source for the rest of that day, and if you have carbohydrates for breakfast, your body will more likely use glycogen as a fuel source.

So step away from the cereals and fruits and whip yourself up some eggs.

1 serving / calories per serving =374 cals

Macros:

  • FAT – 24g
  • CARBS – 6g
  • PROTEIN – 31g

IMG_1035

Ingredients:

  • 3 large eggs , beaten (ladies, use x2 eggs)
  • 150g spinach
  • 50g red onion, diced
  • Slice of lemon
  • Salt & pepper
  • 1tsp lucy bee coconut oil

 How to cook:

  1. Pre-heat an overhead grill to a medium heat.
  2. Steam the spinach for 2-3 mins until wilted. Remove and place spinach on top of some kitchen roll to help absorb the moisture. Transfer to a plate, squeeze over the lemon, season with salt and pepper and set aside for now.
  3. Heat the oil in a small non-stick pan and fry the onion for 3-5 minutes until soft.
  4. Add the spinach to the pan with even distribution, then pour over the eggs being sure to cover the base of the pan.
  5. After 1 minute on the hob, place the pan under the overhead grill to finish off the top of the frittata for 1 minute further.

Enjoy.

 

IMG_0812

Screenshot 2015-11-05 09.53.19

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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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Mexican Eggs

Spice up your life with this Mexican inspired dish, good for breakfast, lunch or dinner… it’s a good all rounder and packed with Black Beans which are rich in protein, fibre and other essential nutrients such as the following all of which are packed into just 92g:

  • 44% daily iron needs
  • 55% Thiamin
  • 100% Folate
  • 37% Magnesium
  • 40% Phosphorus
  • 39% Potassium
  • 13% Zinc needs

2 servings / calories per serving = 379 cals

Macros:

  • FAT – 21g
  • CARBS – 13g
  • PROTEIN – 28g

IMG_0570

Ingredients:

  • 4 eggs
  • 230g black beans
  • 100g spinach
  • 50g chorizo, chopped
  • 50g cherry toms, halved
  • 1tsp oregano
  • ½ red chilli pepper, chopped
  • Pepper

IMG_0571

How to cook:

  1. Pre-heat overhead grill if electric
  2. In a deep non-stick pan, dry fry the chopped chorizo, and red chilli, after a few moments the chorizo will release it’s own oils to cook in.  Stir for 5 mins until starting to crisp.
  3. Throw in the drained black beans, cherry tomatoes, oregano, and spinach, stir for a further 2 minutes to soften the tomatoes and wilt the spinach, then make x4 holes in the bean mixture for the eggs to sit in.
  4. Turn down the heat, crack in the eggs and leave on the hob for around 3 minutes to cook the base of the eggs before transferring to the grill to finish off cooking the top of the eggs.
  5. After 3-5 mins under the grill your eggs should be perfectly cooked.  Plate up and serve with some black pepper and a squeeze of lemon if desired.

Enjoy.

 

IMG_0573

Screenshot 2015-10-19 10.39.22

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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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Quinoa Protein Bites

A great snack for a healthy protein hit.  These little bites are delicious chilled and on the go.  I’ve made them with a high quality ham but if you preferred you could swap this out with any meat of your liking – cubed chicken breast or flaked salmon.

16 bite size pieces / calories per bite = 82 cals

Macros: per bite

  • FAT – 4g
  • CARBS – 5g
  • PROTEIN – 5g

IMG_0524

 

Ingredients:

  • ½ cup uncooked quinoa
  • ½ medium courgette, shredded(150g)
  • ½ red onion, finely diced (100g)
  • 1 handful spinach, finely chopped (50g)
  • 3 eggs, beaten
  • 200g feta, finely diced
  • 120g good quality ham, finely diced  (alternatively use diced chicken breast or flaked/smoked salmon)
  • salt and pepper

IMG_0525

How to cook:

  1. Boil the quinoa for around 15-20 mins until cooked through then leave to cool. Be careful to not over cook, quinoa works best when there is still some ‘bite’ to it.
  2. Pre-heat over to 180°c  fan / 200°c electric / gas mark 6
  3. In a large bowl mix together all the ingredients and season with salt and pepper.
  4. Spoon mixture into fairy cake paper cases and bake for 15 mins or until golden and crispy on top.

Enjoy.

IMG_0529d

 

Screenshot 2015-10-12 15.49.27

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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

  1. Month 3 = £49.00

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