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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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

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

IMG_1907

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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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

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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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

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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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

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

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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