Nutrition By Niks

Nutrition By Niks Personalised Nutrition Coaching
🍽️ Healthy Food Relationships
⬇️ Sustainable Weight Loss
🏃🏼‍♀️ Optimal Health and Wellness
🏋🏼‍♀️ Athlete nutrition

45g protein & 8g fibre… in ONE MEAL.And all from completely normal, everyday food.Two scrambled eggs on a slice of my cu...
10/09/2026

45g protein & 8g fibre… in ONE MEAL.

And all from completely normal, everyday food.

Two scrambled eggs on a slice of my current favourite M&S seeded high fibre, high protein bread, with baby leaf salad topped with 175g cottage cheese, half a teaspoon of honey & chilli flakes.

This whole plate comes in at around:

• 45g protein
• 26g carbs
• 19g fat
• 8g fibre

Or, if you don’t want to track macros, think about it in simple hand portions: 2 palms of protein, 1 hand of carbs & 2 thumbs of fat.

This is exactly why I like using hand portions with my clients. You don’t need to weigh & track everything you eat to build a balanced, satisfying meal.

Real food. Real life. Simple nutrition.

18g of fibre… at BREAKFAST.“Fibre maxxing” might be having a bit of a trendy moment, but getting enough fibre really is ...
09/09/2026

18g of fibre… at BREAKFAST.

“Fibre maxxing” might be having a bit of a trendy moment, but getting enough fibre really is important, and most of us could probably do with eating more of it.

And this is all completely normal, everyday food.

Beans, mushrooms, tomatoes & spinach, plus one of my current favourite additions, super seeded, high fibre, high protein bread crumbled straight into the pan.

I’m adding this bread from M&S to literally everything at the moment. Crumbled over salads, added to dishes like this, or just eaten as bread. Such an easy way to get more fibre, protein & wholegrains into your day.

This is a brilliant breakfast if you’ve got a busy day ahead, plans at the weekend, or you just want something substantial that’s going to keep you going.

You don’t need to “fibre max”. You just need to find simple ways to get more fibre into the food you already enjoy.

18g before you’ve even left the breakfast table is a pretty good start.

You might already eat pretty well.But that doesn’t mean there isn’t something you’d like help with.You might want to los...
07/09/2026

You might already eat pretty well.

But that doesn’t mean there isn’t something you’d like help with.

You might want to lose weight.

You might want to gain weight.

You might be using weight loss medication & want to make sure you’re still nourishing your body properly.

You might train hard & want your nutrition to better support your performance.

You might be fed up with constantly thinking about food, jumping from one diet to another or wondering whether you’re eating the “right” things.

Or maybe you simply feel like your nutrition could be better, but you don’t quite know what needs changing.

That’s where having someone look at YOUR nutrition can make a difference.

I work with what you’re already eating, your lifestyle, your goals & the foods you actually enjoy. Then we work out what could make a difference for you.

You don’t need to have a “bad” diet to ask for help.

Sometimes you just need another pair of eyes.

I currently have a couple of spaces available for 1:1 nutrition coaching. If you’d like to know more, drop me a message.

A proper roast dinner 🙌🏻And exactly the sort of meal I want my clients to be able to enjoy without wondering whether the...
05/09/2026

A proper roast dinner 🙌🏻

And exactly the sort of meal I want my clients to be able to enjoy without wondering whether they’ve “ruined” their week.

When I work with someone, I’m not trying to create a completely different way of eating that only works while they’re being “good”.

We work with the meals they already love.

Sunday roasts. Meals out. Takeaways. Holidays. Birthdays. A glass of w**e. The quick dinner you throw together when you get home late.

Then we look at the bigger picture.

What are you eating most of the time?
Are you getting enough protein, fibre & plants?
Are your portions working for your goals?
Are your meals keeping you satisfied?
And where could a few small changes make a difference?

Because if the way you’re eating only works when life is perfectly organised, it probably isn’t going to work for very long.

Your nutrition needs to work on roast dinner days too.

If this is what you think eating well has to look like… we need to talk.An egg. Some spinach. A bit of cucumber, celery ...
03/09/2026

If this is what you think eating well has to look like… we need to talk.

An egg. Some spinach. A bit of cucumber, celery & a few tomatoes.

All really nutritious foods.

But eating well doesn’t mean your meals have to be plain, boring or look like you’ve just raided the vegetable drawer.

You can cook gorgeous food.
You can use sauces, dressings, herbs & spices.
You can eat pasta, potatoes, bread & rice.
You can go out for dinner.
You can order a takeaway.
You can share food with friends & family.
You can eat food simply because you really enjoy it.

Good nutrition isn’t about making your food as basic as possible.

It’s about learning how to put together meals that give your body what it needs, support whatever your goals might be & still leave plenty of room for the foods & experiences you love.

Because food is nutrition.

But it’s also enjoyment, cooking, sharing, celebrating & living.

And I don’t think we need to lose any of that to eat well.

What does nutrition coaching with me actually look like?Sometimes, it’s as simple as this.My client sent me her breakfas...
01/09/2026

What does nutrition coaching with me actually look like?

Sometimes, it’s as simple as this.

My client sent me her breakfast. Eggs on toast. Plenty of protein, some carbs & absolutely nothing wrong with it.

I simply suggested adding some vegetables next time to increase the fibre & get a little more goodness onto her plate.

And the next morning… spinach & tomatoes appeared.

Same breakfast. One small change.

This is a really good example of how I work with my clients.

I’m not looking at every meal thinking about what I can remove or telling you that you need to completely change the way you eat.

I’m looking at what you’re already doing, what might be missing & what small changes we can make to help you towards your goals.

Sometimes better nutrition isn’t about what you need to take away.

It’s about what you can add.

What’s on your Sunday lunch plate today?I’m definitely not ready to give up the salads yet, but this feels like the perf...
30/08/2026

What’s on your Sunday lunch plate today?

I’m definitely not ready to give up the salads yet, but this feels like the perfect combination of summer & Sunday lunch.

A pork cutlet with a really good bĂŠarnaise butter, loads of tenderstem broccoli, green beans & coleslaw.

Simple, delicious & a great example of how easy it can be to put together a balanced meal without overthinking it.

You’ve got plenty of protein, a really generous amount of veg & lots of flavour.

Want some carbs with it? Add some new potatoes, rice, quinoa or another grain that you enjoy & that works with the rest of your day.

Because every plate doesn’t have to look exactly the same. Your appetite, activity, plans & what else you’re eating that day all matter.

Good nutrition isn’t about creating the “perfect” plate every time. It’s about knowing how to build meals that work for you & your life.

Address

CrossFit Great Stour, Unit 3 Stag Park, Leacon Road
Ashford
TN234TW

Telephone

+447753261159

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