Nutrition By Niks

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Nutrition By Niks

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

19/06/2026

I’ve seen loads of recipes recently using sardines and I absolutely love them.

They’re packed with protein, rich in omega 3 fats, incredibly nutritious, and one of the easiest foods you can keep in the cupboard.

This is what I call my 90 second lunch or dinner.

I literally open the tin, tip them onto a plate, add some crackers, and I’m done.

I use Carr’s Water Crackers because they’re thin, crunchy, and perfect for soaking up some of that glorious olive oil while scooping up the sardines.

On the side I’ve got a carrot and some sugar snap peas because it’s far too hot to be doing anything more complicated.

This whole meal comes in at just under 450 calories and provides:

• 35g protein
• 26g carbs
• 4g fibre
• 22g healthy fats

If you zoom in, you’ll probably spot the bones in the sardines.

You can actually see the spine, which is slightly freaky the first time you notice it!

The good news is that they don’t feel like fish bones at all. They’re soft, completely edible, and you barely notice them when you’re eating.

So, the question is…

Would you eat this?

17/06/2026

What’s on your plate tomorrow lunchtime?

One thing I encourage my clients to do is keep lunch simple, satisfying and packed with protein.

This is a Warburtons Protein Bagel topped with 110g of ham (the whole packet), two slices of Leerdammer, burger gherkins, rocket and plenty of American mustard. I added a little light mayonnaise as well.

On the side I’ve got sugar snap peas and carrots to increase the fibre and add a bit more crunch.

What I like about meals like this is that they don’t take long to prepare, they’re easy to take to work, and they tick a lot of boxes:

• A good portion of protein to help keep you fuller for longer

• Vegetables for fibre, vitamins and variety

• Carbohydrates from the bagel to provide energy

• Plenty of flavour from the mustard, gherkins and cheese

Too many people have a tiny lunch, then wonder why they’re raiding the biscuit tin or looking for chocolate at 3pm.

A lunch like this is satisfying, practical and realistic. The sort of meal that helps you stay consistent without feeling like you’re on a diet.

15/06/2026

One of my favourite things to encourage my clients to do is eat a wider variety of plant foods.

The more different plants you eat, the more different fibres, vitamins, minerals and beneficial compounds you provide for your body. Supporting your gut health is not about eating one “superfood”. It is about regularly eating a wide range of foods.

This is one of my favourite breakfasts to recommend.

I start with 200g of authentic Greek yoghurt, usually Fage 0%, then add

• 2 tablespoons of chia seeds
• 2 tablespoon of flaxseed
• Mixed nuts including almonds, cashews, Brazil nuts, pistachios and macadamias
• Blackberries, blueberries, fresh figs and a couple of dried apricots

Not only does it provide a good amount of protein, but it is also packed with fibre and plant diversity.

Many people focus solely on calories, but I like my clients to think about what they can add to their meals.

More fibre.
More variety.
More nutrients.
More colour.

A simple breakfast that tastes great, keeps you fuller for longer, and helps you build healthier habits one meal at a time.

14/06/2026

WOULD YOU EAT THIS?

A toasted bagel.

Crispy bacon.

Peanut butter.

For some people, this is an elite combination of sweet, salty and savoury.

For others, it should probably be illegal.

I’m genuinely curious…

👍 Absolutely, I’d eat that

🤔 I’d try it

❌ Not a chance

Let me know below. Are you team peanut butter and bacon, or not?

13/06/2026

A lot of people still think pasta is “bad” for you.

The truth is, pasta is just a food. What matters is the overall meal.

This bowl is a great example of how I encourage my clients to build a balanced meal. The tagliatelle provides carbohydrates for energy, while the chicken adds a substantial portion of protein to help keep you fuller for longer.

I cooked the asparagus, broccoli and peas in with the pasta for the final few minutes. It’s an easy way to add more vegetables without creating extra washing up.

The chicken was marinated in olive oil, lemon, garlic, paprika and oregano before being cooked in the air fryer.

The sauce couldn’t be simpler. Just a little olive oil, fresh lemon juice, lemon zest, black pepper and crumbled feta. Simple ingredients, plenty of flavour and no need for a heavy sauce.

Healthy eating isn’t about avoiding foods like pasta. It’s about building meals that contain a balance of protein, vegetables, carbohydrates and healthy fats.

08/06/2026

A client steps on the scales.

They’re 2lb heavier.

Immediately they think

• I’m failing
• I’ve put weight on
• What’s the point?

The reality?

They could simply be holding more water.

They might have eaten later.

Had more carbohydrates.

Had a salty meal.

Drunk alcohol.

Be affected by hormones.

But because they don’t understand what they’re seeing, they assume the worst.

And that’s where accountability becomes so important.

Not because I tell clients off.

Not because I check whether they’ve been “good”.

But because I can help them understand what is actually happening.

Sometimes all a client needs to hear is

• You’re fine
• Keep going
• Nothing has gone wrong

And often that’s the difference between staying consistent and giving up.

03/06/2026

I absolutely love a chicken breast bagel for my clients.

Why?

These wholemeal seeded bagels are incredibly convenient. They can be kept in the freezer, popped straight into the toaster, create virtually zero waste, and at just over 100 calories each, they’re a really practical carbohydrate choice.

Next, add some greens. I often choose rocket because it tends to last longer in the fridge than spinach or many lettuce varieties.

Then comes the protein. This chicken breast provides around 60g of protein, or if you use hand measurements, around two portions of protein.

Finally, add something colourful on the side. Not because you have to, but because it increases fibre, vitamins, minerals and overall food volume, helping you feel fuller and more satisfied. Here I’ve added sugar snap peas and radishes.

Adding plenty of vegetables is a great way to increase the volume of your meal for very few extra calories, while boosting the nutritional value at the same time.

This is a superb lunch that is quick, simple and filling.

If you have higher energy requirements, have two bagels instead of one. Or add a piece of fruit and a yoghurt alongside it to create an even more substantial meal.

Simple.
Balanced.
High in protein.
Packed with goodness.

01/06/2026

I’m not a fan.

I think these tiny ice creams can actually leave people feeling less satisfied.

You get the taste, but not really the experience. Then before you know it, you’re back at the freezer having another one. And another one.

If you fancy a Solero, a Magnum or whatever your favourite ice cream is, have one.

Sit down.

Enjoy it.

Be present while you’re eating it.

Taste it. Savour it. Enjoy every mouthful.

You don’t need to shrink everything down and make yourself feel hard done by.

Part of having a healthy relationship with food is being able to enjoy an ice cream on a warm day without guilt and without feeling like you have to settle for something that leaves you wanting more.

Sometimes satisfaction matters just as much as calories.

31/05/2026

A breakfast like this can make a huge difference to the rest of your day.

Eggs and bacon for protein, baked beans providing some smart carbs and extra protein, plus spinach and tomatoes to help get some vegetables in early.

This is exactly the sort of breakfast I often recommend to clients if they know they are heading out later for drinks, a barbecue, a family gathering or a meal at a friend’s house.

Why?

• It is filling and satisfying
• It helps you start the day with protein and vegetables
• It takes the edge off hunger later on
• It means you’re less likely to arrive starving and eat everything in sight

One meal doesn’t make or break your progress. But going into social occasions well fuelled rather than hungry can make a massive difference to the choices you make.

Nutrition isn’t about being perfect. It’s about setting yourself up for success.

30/05/2026

Are you having a barbecue this weekend?

Maybe you’re planning on a few drinks.

Maybe you’ve got crisps and dip on the table before the food is even ready.

Maybe you’re looking forward to a burger, dessert and a relaxed afternoon with friends.

And you absolutely should.

But if you’re also trying to find a little balance, one simple option is to ditch the burger bun.

That’s exactly what I’ve done here.

A burger served on a bed of crisp salad leaves with gherkins, cucumber, radish and a little coleslaw. You still get all the flavour, protein and satisfaction, but you’ve created a bit of room for those extras that often come with a barbecue.

Of course, there is no rule that says you have to skip the carbs. A burger bun can absolutely fit into a healthy diet.

You could just as easily serve your burger with some gorgeous new potatoes, a barbecued jacket potato, corn on the cob or a fresh potato salad.

Nutrition is rarely about perfection. It’s about finding the balance that works for you.

Enjoy the burger.
Enjoy the drinks.
Enjoy the crisps.

Just make choices that help you enjoy it all without feeling like you’ve overdone it.

That’s real life nutrition.

Address

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

Telephone

+447753261159

Website

https://crossfitgreatstour.co.uk/nutrition-by-niks

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