Grilled Prawn and Bok Choy Dinner

Grilled Prawn and Bok Choy Dinner
Serves 2

Fancy something special? Why not try grilled bok choy and prawns. Served on a bed of quinoa, we added chili, lime and delicious sesame oil to bring all the flavours together. With some fancy plating, you can make a really special night of this. If you choose to skip the quinoa, this will be great on a bed of cauliflower-rice, seasoned with garlic and parsley (or coriander) as below.

2 large bok choy, halved lengthways
4 tsp sesame oil
90g uncooked mixed seed quinoa
2 cloves garlic, peeled and finely chopped
170g uncooked king prawns, shelled
salt
small handful parsley or coriander, finely chopped
freshly squeezed lime juice
½ red chili, seeds removed and sliced
2 tsp toasted sesame seeds

Bring a wide-bottomed pan of salted water to the boil. Place the four bok choy halves into the pan, side by side, cooking until tender – but still firm enough to retain their shape. Remove with tongs and place onto a tray lined with kitchen paper, cut-side down to drain.

Heat one teaspoon sesame oil in a griddle pan, using a silicon pastry brush to ensure the pan is evenly coated. Grill the bok choy, cut side down until clear grill marks are visible. Remove and set aside to keep warm.

In the meantime, bring 300ml water to the boil and add the mixed seeds quinoa, cooking over a moderate heat until all the water has evaporated. At the same time, in a separate pan, heat the second teaspoon sesame oil and lightly fry the garlic until softened and partially caramelised. Once the quinoa has cooked, stir the cooked garlic and any pan oils into the quinoa and set aside to keep warm.

Heat the third teaspoon sesame oil (in the same pan used to cook the garlic) and fry the prawns until cooked through – this doesn’t take long, maybe 3-4 minutes. Season with salt.

To serve, stir the finely chopped parsley (or coriander) into the warm quinoa and divide between two plates. Arrange the bok choy on the plates and top with the cooked prawns. Generously squeeze the lime juice over the prawns and garnish with the sliced chilies and toasted sesame seeds.

A final drizzle of the fourth teaspoon sesame oil over the whole dish and some additional salt seasoning (if needed) will finish the dish.


Calories per serving = 348Cal

Macros per serving

  • Fats 14g
     of which saturates       2g
  • Carbs 26g
     of which sugars           5g
  • Fibre 9g
  • Protein 27g

Allergens
Sesame
Crustaceans


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12 week body transformation program 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 how to get in the best shape of your life.

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Quick Seafood Stew

A zingy, tomato-based seafood stew packed with little bursts of flavour from the capers, olives and infused lemon. This weeknight dinner (which is low in fats and carbs) can easily be whipped up in less than 30 minutes. We used salmon, but any fish will work well. Don’t omit the garnish of chopped parsley at the end – it adds freshness and flavour to the overall dish.

Serves 2

Calories per serving = 475Cal

Macros per serving

  • Fats 21g
     of which saturates       4g
  • Carbs 22g
     of which sugars           12g
  • Protein 46g

Ingredients

For the cauliflower mash
400g cauliflower florets
salt and white pepper

For the seafood ‘stew’

¾ tin chopped tomatoes
1 TB capers, drained
½ lemon, sliced thinly
2 fillets salmon (approx. 150g each)
75g cooked mussels, thawed if using frozen
6-8 pitted black olives, sliced
chopped parsley, to garnish

Method:

For the mash, boil the cauliflower florets in salted water until tender. Drain and mash well. Season with salt and white pepper and mix well to combine. Set aside to keep warm.

At the same time, heat the chopped tomatoes in a medium size along with the slices of lemon and the capers. Cook over moderate heat for 10-12 minutes until the mixture thickens and cooks down. Place the fillets of salmon into the tomato mixture and cover the pan with a lid. Cook for 10-12 minutes (this should be enough time to cook the salmon), then stir in the mussels and olives to warm through.

Serve the salmon and sauce over the cauliflower mash and garnish with chopped parsley.

Allergens

Fish
Molluscs


If you are struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12 week body transformation program 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 how to get in the best shape of your life.

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Salmon and Griddled Baby Bok Choy

Bok Choy is a fantastically-flavoured vegetable, also referred to as Pak Choi (and also known as Chinese Cabbage). The additional step of charring the bok choy and tomatoes enhances their flavor, and the acidity of the dressing complements the salmon. A great, low-carb dinner offering massive flavours.

Serves 2

Calories per serving = 417kCal

Macros per serving

  • Fats 31g
     of which saturates       3g
  • Carbs 2g
     of which sugars           4g
  • Protein 7g

Ingredients

2 tsp sesame seeds
2 tsp ginger, minced
2 tsp soy sauce
2 tsp lime juice
2 tsp sesame oil
2 tsp olive oil
3 baby bok choy, washed and halved
140g cherry tomatoes, halved
1 tsp sesame oil, additional for grilling
2 salmon steaks, skin on

Method:

Start by toasting the sesame seeds in a hot, dry pan. Remove and set aside.

Make the dressing by simply mixing in the minced ginger, soy sauce, lime juice and sesame oil along with 1 teaspoon of hot water. Whisk well and set aside.

Bring a large pan of salted water to the boil and add the halved bok choy. Cook until slightly tender, this shouldn’t take longer than 1-2 minutes. Remove and set aside on a tray lined with kitchen paper.

Heat a griddle pan, brushing one teaspoon olive oil on it. Grill the bok choy until visibly char-marked on the flat side. Do the same with the halved tomatoes. Depending on the size of your pan, you may need to do this in two batches, brushing with an additional teaspoon olive oil between grilling. Set aside to keep warm.

In a clean, flat pan, heat the sesame oil and fry the salmon skin-side down until crispy. Turn the salmon over and cook for an additional 4-6 minutes, depending on how well you like your salmon done.

Serve the salmon over the grilled bok choy and tomatoes and drizzle over the dressing. Top with the toasted sesame seeds.

 

Allergens

Wheat
Sesame
Fish
Soya

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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 program 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 program

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Lean Turkey Meatballs in a Creamy Curry

The rich exotic flavor of curry can be enjoyed as a creamy sauce which we made by simply reducing a stock and stirring in come reduced-fat cream cheese at the end. Take care not to overcook the turkey meatballs, and try keep the sauce over a moderate heat to avoid splitting. We have spooned our creamy meatballs over wilted spinach, but if you need something more substantial, serve them over quinoa instead.

Serves 2 

Calories per serving = 359kCal

Macros per serving

  • Fats 7g
     of which saturates       4g
  • Carbs 4g
     of which sugars           8g
  • Protein 50g

Ingredients

260g lean turkey mince 2% fat
1 tsp garlic powder
1 tsp onion powder
1 tsp ground coriander
salt and freshly ground black pepper
2 tsp olive oil
200g baby spinach
½ red onion, sliced
2 cloves garlic, peeled and sliced
2 tsp medium curry powder
½ cup chicken stock
3 TB reduced-fat cream cheese
2 TB fat-free plain yogurt, to drizzle
coriander, to garnish

Method:

Combine the turkey mince, garlic and onion powders and ground coriander in a bowl. Season generously with salt and black pepper. Using a spoon and your hands, form into ping-pong size meatballs. Set aside.

Tip all the spinach into a large pan with a dash of water and wilt over a moderate heat, stirring continuously. Tip the pan and press down on the wilted spinach to allow all the excess water to drain off to one side. Remove the drained spinach, season the mixture well with salt and pepper and set aside in a warm oven.

Heat one teaspoon olive oil in a pan and fry the meatballs until golden all over. Remove and set aside. They may not be completely cooked through at this stage, but that is OK.

Add the second teaspoon olive oil to the same pan and gently fry the onions and garlic until softened. Add the curry powder and continue to fry for additional minute, stirring continuously. Add the chicken stock and return the meatballs to the pan. Cover and cook over low-medium heat for 4-5 minutes, this will ensure the meatballs cook through.

Remove the lid from the pan and allow the stock to reduce slightly, then stir in the cream cheese. Do not allow the mixture to heat too much, else the sauce may split.

When ready to serve, divide the spinach between two plates and top with the meatballs and its accompanying sauce. Spoon a little yogurt onto each serving, if desired and garnish with coriander leaves.

 

Allergens

Milk
Celery (may contain)

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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 program 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 program

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Coconut-crumbed Cod Fillets

Just because you are closely monitoring your carb intake, doesn’t mean you can’t enjoy heavenly things like crumbed cod fillets. These ‘crumbed’ fish fillets are coated in coconut flour, egg and then desiccated coconut, making them a great gluten-free, low-carb option. They can be enjoyed with a side salad of your choice, but we love it with the (chicken less-version of) Crunchy Asian Slaw for a lovely light summer meal.

Serves 4 

Calories per cod fillet = 265 Cal

Macros per cod fillet

  • Fats 16g
     of which saturates       3g
  • Carbs 4g
     of which sugars           1.2g
  • Protein 25g

Ingredients:

salt and white pepper
4 cod fillets (approx. 120g each)
25g coconut flour
1 medium egg
½ cup desiccated coconut
2 TB olive oil
1 lime, to serve

Method:

Season both sides of the cod with salt and white pepper.

Place the coconut flour in a bowl. Whisk the egg in a second bowl. Spread out the desiccated coconut in a third bowl.

Dust both sides of the cod pieces in the first bowl of coconut flour. Tap gently to remove excess flour, then dip them into the whisked egg, lifting to allow excess egg to run off. Finally, press the fillets firmly into the desiccated coconut so it’s covered on both sides.

Cooking the cod fillets in two batches, heat half the olive oil in a large, non-stick pan and grill the fish fillets over medium heat until golden brown on both sides, approximately 4-6 minutes. Repeat the process with the remaining oil and remaining two fillets (you may need to wipe the pan clean between each fry-up.)

Season the fish with salt if needed and generously squeeze lime over.

 

Allergens
Fish
Eggs
Sulphites (may contain)

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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 program 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 program

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Pork Tenderloin with Balsamic Maple Glaze

Pork is a relatively lean meat and if cooked incorrectly, can dry out. This method ensures the pork is cooked to perfection. The accompanying sauce takes a minute or two to throw together and finishes the dish perfectly. Serve with your choice of salad or vegetables.

Serves 2

Calories per serving = 343Cal (excluding side salad)

Macros per serving:

  • FATS – 17g
    • of which saturates 4.8g
  • CARBS – 8.5g
    • of which sugars 7.6g
  • PROTEIN – 39g

Ingredients:

1 TB olive oil
350g Athleat pork fillet, fat and sinew removed
salt and freshly ground black pepper
2 TB balsamic vinegar
1 TB maple syrup
1 tsp Dijon mustard
chives, to garnish

Method:

Preheat the oven to 210°C.

Heat the olive oil in a large pan and brown the pork tenderloin fillet on all sides. Remove from the pan and season with salt and freshly ground black pepper. Transfer the pork to a roasting tray and place in the oven for 10 minutes to cook through. Remove and allow to rest.

While the pork is resting, heat the balsamic vinegar, maple syrup and Dijon mustard in a small pan. Cook until the mixture bubbles and reduces to a thick glaze.

Slice the pork and drizzle over the glaze. Garnish with snipped chives.

Allergens
Mustard
Sulphites

 

 

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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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Shrimp and Avocado Salad with Basil Dressing

Fresh basil-infused oil dresses this lovely salad of freshly cooked prawns and avocado. A simple and elegant dish for lunch or supper.

Serves 2

Calories per serving = 305 kCal

Macros per serving:

  • FATS – 23g
    • of which saturates 3.8g
  • CARBS – 1.8g
    • of which sugars 0.9g
  • PROTEIN – 23g

Ingredients:

generous handful basil leaves
olive oil
1 lemon, halved
salt and freshly ground black pepper
240g raw King prawns, shelled and heads removed
2 cups mixed salad leaves
½ avocado, peeled and sliced

Method:

Tear the basil leaves into smaller pieces and crush along with the two tablespoons of olive oil using a pestle and mortar. Season with a squeeze of lemon, salt and freshly ground black pepper. Set aside.

Heat one teaspoon olive oil in a pan and cook the prawns until they turn pink and are cooked through. Add a squeeze of lemon juice generously to the pan, stir well to coat the prawns then remove the pan from the heat. Season the prawns with salt and freshly ground black pepper.

Serve the prawns on top of a salad made from mixed salad leaves and sliced avocado and use the basil dressing to dress the salad.

Allergens
Crustaceans

 

 

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

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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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Beef Salad with Asian Flavours

A fresh, low-carb salad bursting with flavours from Thailand. Topped with cooked, sliced steak – this is an ideal summer dinner.

Serves 2

Calories per serving = 385 kCal

Macros per serving:

  • FATS – 25g
    • of which saturates 6.9g
  • CARBS – 9.1g
    • of which sugars 6.4g
  • PROTEIN – 30g

Ingredients:

1 TB olive oil, plus extra to drizzle
250g Athleat grass-fed rump steak, fat removed
1 large cucumber
handful coriander
handful mint, finely chopped
½ red onion, peeled and very thinly sliced
1 small red chili, seeds removed and finely sliced
1 lemongrass, minced
2 tsp fish sauce
small pinch sweetener
1 lime, halved

Method:

Preheat the oven to 160°C.

Heat the olive oil in a large pan and grill the steaks on both sides until cooked medium. Remove and set aside on a board to rest.

Shave long ribbons from the length of the cucumber using a vegetable peeler. Place the cucumber into a bowl along with the remaining ingredients. Squeeze over the lime juice and drizzle a little olive oil over the salad, tossing well to coat. Divide between two serving plates.

Slice the steak against the grain and serve on top of the salad.

Allergens
fish

 

 

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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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Salmon Fishcakes

Asian-inspired fragrant fishcakes with a lovely soy-mayo dressing. A great light meal perfect for Spring! (Tuna works just as well for this recipe, just check the amounts once drained as the tin sizes may differ.)

Serves 2 (makes 6 small fishcakes)

Calories per serving = 462 kCal 

Macros per serving:

  • FATS – 37g
    • of which saturates 12g
  • CARBS – 4.5g
    • of which sugars 2g
  • PROTEIN – 26g

Ingredients:

1 tin wild red salmon (170g drained weight)
½ tsp lemongrass paste
½ tsp ginger paste
½ tsp garlic paste
½ tsp minced chili
small handful coriander, chopped (plus extra to garnish)
1 medium egg, whisked
2 TB coconut flour
2 TB mayonnaise
½ tsp Kikkoman soy sauce
2 tsp Athleat’s coconut oil
lettuce or pea shoots, to serve
red chili, sliced, to garnish

Method:

Combine the well-drained salmon with the lemongrass, ginger, garlic, chili and coriander in a large bowl. Add the egg and coconut flour and stir until well combined. Form six 40-50g balls, gently squeezing out any excess moisture, then flatten gently into a patty shape. Place them on a tray and keep in the fridge for 20 minutes.

In the meantime, make a dressing by mixing the mayonnaise with soy sauce. Set aside.

To cook, remove the fishcakes from the oven. Melt a little coconut oil in a large pan and fry three of the fishcakes on both sides until golden over low-moderate heat, using a spatula to carefully turn them. This is easier done in two batches, (keeping the first batch warm in a preheated oven of 100°C) and repeating the process with the remaining coconut oil and three fishcakes.

Serve the warm fishcakes with a simple green salad and garnish with freshly sliced red chili and coriander leaves. Top the fishcakes with a small dollop of the dressing to finish the dish.

 

Allergens
Eggs
Milk
Fish
Soya
Wheat (may be found in the soy sauce)

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

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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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Vegan Curry with Pearl Barley

We haven’t forgotten about our vegetarian followers – and went one further catering for those who are vegan. Delicious, moreish and filling – this dish will be devoured by all because it is just SO good! Read the recipe through to ensure you can plan the timing as the pearl barley takes a lot longer to cook as you may think ..

Serves 2

Calories per serving = 319 kCal

Macros per serving:

  • FATS – 11g
    • of which saturates 5.6g
  • CARBS – 40g
    • of which sugars 14g
  • PROTEIN – 9.9g

Ingredients:

50g uncooked pearl barley (1/4 cup)
vegetable stock
ground turmeric
300g cauliflower florets
85g mange tout
2 tsp olive oil
1 medium onion, peeled and thinly sliced
2 cloves garlic, peeled and minced
2 tsp ginger paste
½ tsp garam masala
1 tsp mild curry powder
2 TB coconut flakes or desiccated coconut
coriander, chopped to garnish

Method:

Cook the pearl barley over moderate heat in the vegetable stock according to the packet instructions. (Pearl barley can take up to 20-25 minutes, so bear this mind when planning the cooking times.) Have enough vegetable stock handy in case you need to ‘top up’ and remember to taste-test as you go. We advise having at least 500ml stock handy.

In the meantime, bring a pan of salted water to the boil and the cauliflower florets and a generous pinch of ground turmeric and cook for 10-12 minutes or until the florets are cooked but still firm and holding shape. Add the mango tout in the last minute of cooking. Drain the vegetables and set aside to keep warm.

Towards the end of the pearl barley cooking, heat the olive oil in a separate pan and cook the onions until softened, then add the garlic, ginger paste, garam masala and curry powder and stir well to combine, gently cooking out the spices.

At this time, the pearly barley should be cooked sufficiently. Drain the barley and add to the onion-curry mixture, stirring well to combine.

Serve the fragrant, spiced pearl barley with the warm cauliflower and mange tout. Garnish with coconut flakes (or desiccated coconut) and chopped coriander.
Allergens
Barley
Celery
Sesame (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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