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

09/12/2025

The run up to Christmas can feel like a real minefield of temptation, with indulgent treats and festive celebrations around every corner. But this season does not have to throw you off track.

The key is to focus on small, manageable changes that keep you feeling steady. Balancing your meals, staying hydrated, keeping active and most importantly making sure you have eaten enough through the day all make a huge difference. If you are genuinely hungry you will stand no chance and you will definitely give in to temptation, so eating well and consistently is essential.

These simple actions add up over time and help you stay on course while still enjoying everything the festive season brings.

It is never about perfection. It is about making mindful choices that support your long term goals even when life feels busy and full of celebration.

Start small now and you will feel confident and in control by the time Christmas arrives.

08/12/2025

At this time of year when there is plenty of temptation around and clients are often juggling work events, family and friend get togethers, it can feel harder to stay balanced. Many set menus, buffets and dinners out are very carb heavy and drinks and nibbles can add up quickly.

This is the kind of meal that I suggest for my clients to have when they want to increase their and during the day so they can enjoy those events without feeling restricted.

Here we have a three egg omelette where the eggs have been blended with two handfuls of spinach, served with salmon, asparagus and tomatoes. This boosts eating and all the goodness that comes with that while keeping you full and satisfied from the protein.

I’ve reduced carbs & fats. A simple plate that gives , nourishment and plenty of volume on the days you need it most.

07/12/2025

A winning combination

&

Are you a lover or a hater?

26/11/2025

This lady, oh my, this lady is epic!!!!

Her journey has been full of real life challenges, just like many of us experience, but what has stood out to me from day one is her willingness to learn, her openness to trying new things and her ability to adapt. She has taken on every bit of guidance with such positivity and patience, and she has shown a level of determination that is genuinely inspiring.

To be able to share this photograph today feels incredibly special because it represents so much more than physical change. It represents confidence, pride, happiness and the belief she now has in herself.

When I first started working with this client she chose not to share photographs of herself, which is something many people do at the beginning.

What matters is that she showed up, committed and gave everything she could, and the progress you see here is the result of that consistency. When she messaged me today saying she was ready for me to post it meant everything.

And this is not the end of her journey at all. Over the last few months she has been training at her local gym and continues to do so, building strength, improving her fitness and supporting everything we are doing with her nutrition. She is still learning, still adapting and still moving forward every single week.

I am so proud of her progress, her mindset and her commitment to herself. Watching her grow, inside and out, has been nothing short of incredible. And the fact she now needs a whole new wardrobe is just the most joyful bonus.

An amazing woman doing absolutely amazing things.

25/11/2025

When I want something vegetable packed and warming, I always go straight to Nigella’s Curry in a Hurry. You can find the recipe online and it is such a brilliant quick meal.

The absolute star of the show is the Ice Kitchen curry paste. You use it straight from the freezer and it takes the flavour to another level. It is so fresh, so vibrant and so easy.

Nigella uses chicken thighs in her version but I have switched to prawns to keep the calories down and make it even quicker. Then I finish it with a huge handful of fresh coriander. (Some people hate coriander but I love it)

A simple delicious way to get plenty of protein, lots of greens and a meal that feels comforting and nourishing.

If you want you can add rice or noddles too

24/11/2025

Would you look at that for food prep!

I always tell my clients to buy the biggest joint of meat that they can and simply cook more than they need. It is one of the easiest ways to stay prepared without spending extra time in the kitchen.

These are three leftover portions of roast dinner and they are absolutely packed with vegetables.

• Brussels
• Peas
• Sweet corn
• Carrots
• Parsnips
• Green beans
• Cavolo nero
• Cauliflower cheese
• And of course slow roasted pork shoulder

All of these will be topped with gravy and either kept in the fridge to use through the week or popped in the freezer for the days when life gets busy and you need something ready to heat and go.

A really simple example of how cooking a little extra can give you balanced meals with plenty of protein, fibre and colour ready for the days ahead.

23/11/2025

You might be surprised by this, but yes, tinned food really can be good for you. One of my clients recently picked up a chunky steak in gravy from and when I checked the ingredients and macros I was genuinely impressed.

The ingredients are exactly the kind of things you would find in your own kitchen. Beef, beef stock, water, tomato, cornflour, a little white wine vinegar, salt and oil. Nothing unnecessary and only a small amount of xanthan gum. Absolutely brilliant.

What really stood out was the protein. In one tin you get over 70 grams of protein. I am not saying this is an everyday meal but for ease and convenience this is incredible.

I teamed the chunky steak with carrots, broccoli and one hundred grams of chunky chips from the freezer because I wanted this to be a meal that needed no fresh ingredients and no prep at all. Simply heat and serve.

On my plate I have

• 709 calories
• 77 grams of protein
• 52 grams of carbs
• 8 grams of fibre
• 6 grams of sugar
• 24 grams of fat

Such a great option when you want something warm, filling and stress free. If you prefer, you could prepare your vegetables in advance & serve with mashed potato or a jacket for a really comforting meal.

22/11/2025

How’s that for a beautiful dessert?

A single meringue nest topped with 100g of Greek yoghurt, fresh strawberries and blackberries, a handful of nuts and a few mint leaves. Light, fresh and packed with texture.

If you want to make it feel even more indulgent you could add a little dark, milk or white chocolate over the top. And if Greek yoghurt is not your thing, you can absolutely switch it. Double cream works beautifully. A really good quality ice cream would also be amazing here. Chocolate, vanilla or strawberry all fit perfectly or even a mix of all three if you fancy it.

And do not skip the mint. It really lifts the whole dish. It cuts through the sweetness of the fruit, the richness of the yoghurt and the crunch of the nuts. An absolute must.

20/11/2025

Sometimes you just need a plate of real food that feels comforting and satisfying and this absolutely does the job.

Slow cooked beef with a rich onion gravy, creamy mashed potato and a big serving of greens with tenderstem broccoli, peas and Brussels sprouts. This is a great example of how a balanced meal does not need to be complicated. It simply needs a good protein source, some smart carbs and plenty of vegetables for fibre and nutrients.

This is exactly the type of meal that keeps you full, supports your goals and feels like proper food without any restriction. Real meals that fit real life.

• Protein from the beef
• Smart carbs from the potato
• Fibre from the three different vegetables

If you want support in building meals that help you feel your best every day, send me a message.

18/11/2025

Her transformation has been nothing short of exceptional.

Not just in how she looks, but in her consistency, her patience, and the quiet determination she brings to every single week.

This has been built through real life habits.
No restriction, no extremes, no cutting out food groups.

Just learning how to nourish her body, understanding portions, planning ahead, balancing busy weeks, and trusting the process even when life feels full on.

She is an absolute credit to herself.
Stronger, healthier, more confident and fully owning her journey.

I am so proud of her and I feel very lucky to support her.

If you are ready to feel like this and want guidance that fits your real life, my messages are always open.

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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