IMPACT FITNESS
Ditch the Diet and Take Control of Your Nutrition With Healthy, Wholesome, And Most Importantly, Tasty Meals
Ditch the Diet and Take Control of Your Nutrition With Healthy, Wholesome, And Most Importantly, Tasty Meals
One of the biggest keys to attaining and maintaining a healthy body and lifestyle is through eating the right kind of food. I always tell my clients at Impact Fitness that eating well does not mean that your food must taste bad.
Check out some of my most recommended and favourite recipes below to help you start your journey.
For breakfast, lunch, dinner and sweet treats...say goodbye to diets and hello to healthy food haven!
Breakfast's with a bang!
Breakfast's with a bang!
Great start Granola (vegan)
4 ways!!!
Great start Granola (vegan)
4 ways!!!
The Almond, Mixed spice and seed one!
4 WAYS TO GREAT GRANOLA!
A great start to IMPACT your day!
The Almond mixed spice and seed one
Per portion
382 calories
Carbs: 54g
Fats:14g
Protein:10g
Makes 6 servings
Ingredients
• 250g Jumbo oats
• 1 tbsp cinnamon
• 1 tbsp mixed spice
• 100g Almond flakes
• 50g Mixed seed
• 200g dates
• 100mls water
• 2 tbsp olive oil
Method
• Pre heat oven to 150c
• Lay baking paper on a medium sized tray
• Mix all dry ingredients together APART from dates
• Boil dates for 3 minutes until soft and almost liquified
• Add olive oil to the pan then pour onto dry ingredients
• Mix all ingredients together until a crumble like texture is formed
• Spread evenly onto baking tray
• Cook for 20 minutes until golden brown
• Leave to cool for 10 minutes
• Serve with almond milk
• Can be stored for up to 1 week
The Banana chip and Walnut one!
4 WAYS TO GREAT GRANOLA!
A great start to IMPACT your day!
The Banana chip and walnut one
Per portion
398 calories
Carbs: 54g
Fats: 18g
Protein:7g
Makes 6 servings
Ingredients
• 250g Jumbo oats
• 1 tbsp cinnamon
• 70g banana chips
• 70g walnuts
• 200g dates
• 100mls water
• 2 tbsp olive oil
Method
• Pre heat oven to 150c
• Lay baking paper on a medium sized tray
• Mix all dry ingredients together APART from dates
• Boil dates in water for 3 minutes until soft and almost liquified
• Add olive oil to the pan then pour onto dry ingredients
• Mix all ingredients together until a crumble like texture is formed
• Spread evenly onto baking tray
• Cook for 30 minutes until golden brown
• Leave to cool for 10 minutes
• Serve with oat milk
• Can be stored for up to 1 week
The Brazil nut, Coco and Raisen one!
4 WAYS TO GREAT GRANOLA !
A great start to IMPACT your day!
Brazil Nut, Raisin and coco one!
Per portion
436 calories
Carbs: 57g
Fats:16g
Protein:8g
Makes 6 servings
Ingredients
• 250g Jumbo oats
• 70 Brazil Nuts
• 20g Cacao Powder
• 200g dates
• 70g raisins
• 100mls water
• 2 tbsp olive oil
Method
• Pre heat oven to 150c
• Lay baking paper on a medium sized tray
• Mix all dry ingredients together APART from dates
• Boil dates in water for 3 minutes until soft and almost liquified
• Add olive oil to the pan then pour onto dry ingredients
• Mix all ingredients together until a crumble like texture is formed
• Spread evenly onto baking tray
• Cook for 30 minutes until golden brown
• Leave to cool for 10 minutes
• Serve with soya milk
• Can be stored for up to 1 week
The Coconut and lemon
one
4 WAYS TO GREAT GRANOLA!
Great start to IMPACT your day!
The coconut and lemon one
Per portion
377 calories
Carbs: 50g
Fats:17g
Protein:6g
Makes 6 servings
Ingredients
• 250g Jumbo oats
• 100 coconut
• 2 medium lemon zest
• 2 medium lemon juice
• 200g dates
• 100mls water
• 2 tbsp coconut oil
Method
• Pre heat oven to 150c
• Lay baking paper on a medium sized tray
• Mix all dry ingredients together APART from DATES and LEMON ZEST
• Boil dates in water for 3 minutes until soft and almost liquified
• Add coconut oil, lemon juice and zest to the pan and simmer for an extra 2 minutes
• Mix all ingredients together until a crumble like texture is formed
• Spread evenly onto baking tray
• Cook for 30 minutes until golden brown
• Leave to cool for 10 minutes
• Serve with coconut milk
• Can be stored for up to 1 week
Banana Breakfast bars!
4 ways!!!
Banana Breakfast bars!
4 ways!!!
The Almond and Coco one
4 WAYS WITH Banana Bars
....No more boring breakfasts
Fast, flexible and full of flavour the perfect breakfast fix!
The Almond and Coco one!
Per Bar
360 calories
Carbs:43g
Fats:16g
Protein:11g
Makes 4 bars
Ingredients
• 2 large Bananas
• 170g Oats
• 1 large egg
• 1 tbsp Vanilla essence
• 1 tbsp Coco powder
• 80g Almond flakes
Method
• Pre heat oven to 180c
• Use a light cooking spray to line a medium sized tin
• Blend banana, egg and Vanilla essence
• In a separate bowl mix oats, almond flakes and coco powder
• Combine ingredients and place in pre prepared tin
• Cook for 10-12 minutes
• Serve warm with some yogurt or store in the fridge for up to 4 days
The Fig and Mixed Seed one
4 WAYS WITH Banana Bars
....No more boring breakfasts
Fast, flexible and full of flavour the perfect breakfast fix!
The Fig and mixed seed one!
Per Bar
387 calories
Carbs:61g
Fats:11g
Protein:11g
Makes 4 bars
Ingredients
• 2 large Bananas
• 170g Oats
• 1 large egg
• 1 tbsp Honey
• 4 figs
• 50g seeds
Method
• Pre heat oven to 180c
• Use a light cooking spray to line a medium sized tin
• Blend banana, figs, egg and honey
• In a separate bowl mix oats and seeds
• Combine ingredients and place in pre prepared tin
• Cook for 15-18 minutes
• Serve warm with some yogurt or store in the fridge for up to 4 days
The Peanut Butter one
4 WAYS WITH Banana Bars
....No more boring breakfasts
Fast, flexible and full of flavour the perfect breakfast fix!
The Peanut Butter one!
Per Bar
385 calories
Carbs:44g
Fats:17g
Protein:14g
Makes 4 bars
Ingredients
• 2 large Bananas
• 170g Oats
• 1 large egg
• 1 tbsp vanilla essence
• 100g peanut butter
Method
• Pre heat oven to 180c
• Use a light cooking spray to line a medium sized tin
• Blend banana, egg, vanilla essence and peanut butter
• Put oats in a large mixing bowl and stir ingredients in thoroughly
• Place in tin
• Cook for 10-15 minutes
• Serve warm with some yoghurt or store in the fridge for up to 4 days
The Walnut and Date one!
4 WAYS WITH Banana Bars
....No more boring breakfasts
Fast, flexible and full of flavour the perfect breakfast fix!
The Walnut and date!
Per Bar
383 calories
Carbs:52g
Fats:15g
Protein:10g
Makes 4 bars
Ingredients
• 2 large Bananas
• 170g Oats
• 1 large egg
• 1 tbsp vanilla essence
• 50g Dates
• 60g Walnuts
Method
• Pre heat oven to 180c
• Use a light cooking spray to line a medium sized tin
• Blend banana, egg and vanilla essence
• Put oats in a large mixing bowl and stir in walnuts and dates thoroughly
• Place in tin
• Cook for 10-15 minutes
• Serve warm with some yoghurt or store in the fridge for up to 4 days
Almond and Lemon Breakfast Bread
A zesty way to kick-start your day…all you need it a little butter!
Makes 4 portions
Ingredients
• 100g wholemeal flour
• ½ tbsp bicarbonate of soda
• 1 tsp baking powder
• 80g Almond flakes
• 2 tbsp Honey
• 1 tbsp vanilla essence
• Zest of 2 lemons
• Juice of 2 lemons
• 150g of total 0% yoghurt
Method
• Pre heat oven to 180c
• Line medium tin with non-stick baking paper
• Mix flour, baking powder, bicarb of soda lemon zest and flaked almonds in a large mixing bowl
• In a blender combine honey, vanilla, yogurt and lemon juice
• Combine the dry and wet ingredients in the mixing bowl
• Bake for 15 minutes
• Cover with foil and bake for a remaining 15 minutes
• Cut into 4 squares and enjoy with a slither of proper butter!!!
Per Portion
352 calories
Carbs:34g
Fats:16g
Protein: 18g
Perfect poached eggs and NIZI'S Sourdough Rye
Say yes to sourdough, yes to health and yes to taste, get that lean body for life with Nizi bakery and impact fitness!
Simple sumptuous Sourdough…….
This really is the perfect Breakfast!
Ingredients
• 1 large slice of Nizi’s Sourdough Rye Bread
• 2 large eggs
• 1 Handful olives
• Handful of spinach and Basel
• 1 tbsp of Balsamic vinegar
• Salt and pepper to taste
• Small slither of PROPER BUTTER!
Method
Make life easy for yourself and get an Egg poacher!
- • Boil water
- • Meanwhile cut thin slices of Sourdough Rye Bread
- • Top with butter
- • Serve spinach and chopped Basel on the side
- • Dress the salad with balsamic vinegar
- • Add olives to the plate
- • Crack eggs in to poaching pots and cook for 6-7 minutes
- Place eggs on bread
- add salt and pepper and a little more basal to the eggs and get stuck in… say goodbye to boring breakfasts!
Per serving
450 calories
Carbs:34g
Fats:28g
Protein: 18g
Summer Fruits Pancake
A taste of summer, an elegant, satisfying and beach body ready breakfast packed full of goodness to get you in the mood for packing that bikini!
Ingredients
• Light cooking spay coconut or olive oil (enough to lightly coat plan)
• 200g Liquid Egg whites
• 10g Whey protein (any brand)
• 70g Tofu (Pre prepped or dried the day before)
• 170g total O yogurt
• 250 g mixed berries
• 1 tbsp sugar free syrup
Method
• Pre heat grill to 160c
• Coat the pan and heat on a medium setting
• Whisk the egg whites and whey protein together
• Add chopped tofu
• Pour the mixture into the pan and until the pancake is firm
• Either flip (or to save a mess) put under the grill until firm on top
• Serve along with a mountain of fruit and yogurt
• Drizzle over sugar free syrup and tuck in!
Per serving
400 calories
Carbs:9g
Fats:23g
Protein: 55g
Lazy Morning Mexican Breakfast Hash
Start your weekend with a fiery kick, a simple a delicious Mexican breakfast!
Makes 2 servings
Ingredients
• For the Sweet potato hash
• 4 eggs
• 1 tbsp olive oil
• 1 red onion
• 1 lime
• ¼ tsp paprika
• ½ tsp cumin
• 1 whole chilli (seeds if you like it hot)
• 1 glove garlic
• 400g sweet potato cubed
• 60 mls cold water
• Handful of spinach
• Salt to taste
• For the sauce
• 100g 0% yogurt
• 1lime
• 1 avocado
• 1chillie deseeded
• 1 garlic clove
• 4 cherry tomatoes finely chopped
• 1 red onion finely chopped
• Handful of coriander leaves
Method
• Microwave sweet potato chunks for two minutes
• Eat oil on a low heat
• Add onions, chilli, garlic and spices and cook for 2 minutes
• Turn the heat to medium and add the water and lime choice and cubes of potato
Per serving
550 calories
Carbs:61g
Fats:25g
Protein: 23g
RED LENTIL Porridge !
.... PROTEIN packed Winter comfort to wow the ones you love and GRAIN FREE !
The IMPACT twist on a breakfast staple!
Makes 2 servings
Ingredients
• 120g Red Lentil
• 20g protein Powder (Any flavour)
• 400mls Almond milk
• 150g Total 0% yogurt
• Apple
Method
•Place milk and lentils in a pan and cook on a medium hear for 20 minutes or until desired consistency
• When thickened to your liking turn the pan to a simmer and add protein powder (flavour of your choice) stirring continually for approximately 2-3 minutes
• Serve up with the yogurt and chopped Apple
Per serving
Calories: 535
Carbs:70g
Fats:6g
Proteins:50g
Turmeric scrabbled tofu and NIZI'S Hereford Wild Sourdough
A vibrant vegan breakfast, filling, satisfying and just as delicious as scrabbled eggs!
Ingredients
• 1 large slice of NIZI’S Hereford Wild Sourdough
• 140g tofu
• 1 clove Garlic
• ½ red onion
• 1 tsp turmeric
• 1 tsp dried yeast
• Handful of spinach
• Salt and pepper to taste
• Drizzle of olive oil
Method
• Drain water from tofu by placing a heavy object on top for 10-15 minutes (overnight is best)
• Sprinkle turmeric, yeast and salt and pepper and mix well
• Fry onion and garlic for 2-3 minutes
• Transfer onto a plate
• Then fry tofu for 3-4 minutes
• Stir in finally chopped spinach and basil and stir until spinach is wilted
• Thinly slice sourdough and drizzle on olive oil
• Serve and enjoy your vibrant vegan breakfast
Make life easy for yourself and get an Egg poacher
Per serving
380 calories
Carbs:34g
Fats:17g
Protein: 23g
Banana & Raspberry Breakfast Muffins
If it's breakfast on the go or you're feeling that mid-morning or mid-afternoon slump have some of these to hand, tasty, low fat and zero sugar, the perfect way to start the day or prevent wondering biscuit tin hands!
Makes 12 muffins (serves 6)
Ingredients
• 2 bananas
• 2 eggs
• 2 tsp vanilla extract
• 2 Tsp baking powder
• 180g Oats
• 100g Fresh Raspberries
Method
• Pre heat oven 180 degrees
• Mix oats and baking powder together
• Mash banana and mix in eggs and vanilla
• Combine wet and dry ingredients
• Fold in raspberries
• Equally place in cake tins
• Cook for 18 mins
Per 2 muffins
244 calories
Carbs:33g
Fats:7g
Protein :10g
Spicy sweet potato and chick pea brunch
A great filling brunch, tasty, satisfying and full of the good stuff!
Makes 2 servings
Ingredients
• 200g sweet potatoes
• 1 tbsp of coconut oil
• 2 thyme sprigs
• 200g trained chickpeas
• 2 tbsp harissa paste
• ½ bag spinach
• 200g passata
• Tsp dried chill
• 4 eggs
• Juice of ½ a lemon
Method
• Pre heat the oven to 180c
• Chop and roast the sweet potato for 45 mins
Then ……
• Preheat the grill to medium
• On the hob in a pan add the coconut oil and thyme and cook for 2 minutes
• Add the pre- cooked sweet potato
• Add the chickpeas and harissa paste and cook for a further 2 minutes
• Stir in the spinach and passata until spinach is wilted and passata is simmering
• Crack over the eggs neatly on top
• Place under the grill and cook until eggs whites are visible
• Serve with a squeeze of the lemon juice and sprinkling chill flakes
Per serving
Calories: 525
Carbs:54g
Fats:23g
Proteins:24g
BIG FAT BREAKFAST PODS
Want a Sunday treat but taking care of that physique?
Say goodbye to greasy fry ups with these amazing breakfast pods!
Ingredients
• 1 medium sweet potato
• 70g Tofu (already drained)
• ½ a small Avocado mashed
• 20g Whole earth Peanut butter
• 1 tsp Flax seeds
Method
• Preheat the oven to 200c
• Prick the sweet potato with a fork
• Wrap in foil and bake in the oven for 45 mins
• Split open and mash the inside with a fork
• Fry the tofu until crisp and put inside the potato
• Mash the avocado on top/or fill leave whole to full in avocado to fill with avocado
• Optional: Microwave peanut butter for 30 seconds and drizzle on the peanut butter or serve on the side!
• Sprinkle on flax seeds
….your welcome!
Per serving
Calories: 525
Carbs:54g
Fats:23g
Proteins:24g
Banana Breakfast muffins!
4 ways!!!
Banana Breakfast muffins!
4 ways!!!
The Almond and Coco one
4 WAYS WITH Banana Muffins
....No more boring breakfasts
Fast, filling and full of flavour the perfect breakfast fix!
The Almond and Coco one!
Per Portion
245 calories
Carbs:31g
Fats:9g
Protein:10g
Makes 8 muffins
Ingredients
• 3 large bananas
• 75 grams rolled oats
• 2 eggs
• 118 ml milk
• 80g Almond flakes
• 1 tbsp Honey
• 260 grams wholemeal flour
• 1 tsp. baking soda
• 1 tbsp coco powder
• 1 tsp. vanilla extract
Method
• Pre-heat the oven to 180c
• Mix oats, flour, baking soda and coco powder in a bowl
• In a blender mix banana, eggs, ,milk, honey and vanilla
• Pour blended ingredients into the dry mixture and stir well
• Fold in almond flakes
• Evenly distribute into 8 muffin cases
• Bake for 10-12 minutes
• Enjoy warmed up with a little butter 😊
The Walnut one
4 WAYS WITH Banana Muffins
....No more boring breakfasts
Fast, filling and full of flavour the perfect breakfast fix!
The Walnut one!
Per Portion
230 calories
Carbs:30g
Fats:9g
Protein:7g
Makes 8 muffins
Ingredients
• 3 large bananas
• 75 grams rolled oats
• 2 eggs
• 118 ml milk
• 80g chopped walnuts
• 1 tbsp Honey
• 260 grams wholemeal flour
• 1 tsp. baking soda
• 1/2 tsp. ground cinnamon
• 1 tsp. vanilla extract
Method
• Pre-heat the oven to 180c
• Mix oats, flour, baking soda and cinnamon in a bowl
• In a blender mix banana, eggs, ,milk, honey and vanilla
• Pour blended ingredients into the dry mixture and stir well
• Fold in walnut pieces
• Evenly distribute into 8 muffin cases
• Bake for 10-12 minutes
• Enjoy warmed up with a little butter 😊
The mixed seed one
4 WAYS WITH Banana Muffins
....No more boring breakfasts
Fast, filling and full of flavour the perfect breakfast fix!
The Mixed seed one!
Per Portion 8
260 calories
Carbs:40g
Fats:7g
Protein:9g
Makes 8 muffins
Ingredients
• 3 large bananas
• 75 grams rolled oats
• 2 eggs
• 118 ml milk
• 80g mixed seeds
• 1 tbsp Honey
• 260 grams wholemeal flour
• 1 tsp. baking soda
• 1 tsp. vanilla extract
Method
• Pre-heat the oven to 180c
• Mix oats, flour, baking soda and mixed seeds in a bowl
• In a blender mix banana, eggs, ,milk, honey and vanilla
• Pour blended ingredients into the dry mixture and stir well
• Evenly distribute into 8 muffin cases
• Bake for 10-12 minutes
• Enjoy warmed up with a little butter 😊
The Coconut one
4 WAYS WITH Banana Muffins
....No more boring breakfasts
Fast, filling and full of flavour the perfect breakfast fix!
The coconut one!
Per Portion
260 calories
Carbs:40g
Fats:8g
Protein:7g
Makes 8 muffins
Ingredients
• 3 large bananas
• 75 grams rolled oats
• 1 eggs
• 118 ml milk
• 50g Desiccated coconut
• 2 tbsp coconut oil
• 1 tbsp Honey
• 260 grams wholemeal flour
• 1 tsp. baking soda
• 1 tsp. vanilla extract
Method
• Pre-heat the oven to 180c
• Microwave coconut oil for 30-40 seconds
• Mix oats, flour, baking soda and desiccated coconut
• In a blender mix banana, eggs, ,milk, honey, melted coconut oil and vanilla
• Pour blended ingredients into the dry mixture and stir well
• Evenly distribute into 8 muffin cases
• Bake for 12-15 minutes
• Enjoy warmed up with a little butter 😊