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

14/11/2025

If you are looking for something for a weekend night that tastes incredible and feels like a real treat, this is the one to try.

I used a wrap with 200 grams of mince, seasoned simply with salt and pepper, and pressed straight onto the wrap. Cooked mince side down for five minutes in a frying pan, flipped, warmed through, and then loaded with burger sauce, cheese, lettuce, gherkins, tomatoes and onions.

Absolutely delicious, super moorish and such an easy way to enjoy a balanced meal that still feels like comfort food. This is exactly the kind of thing I show my clients. You can enjoy meals that feel fun and satisfying while still supporting your goals.

If you want help creating meals that taste amazing without restriction, send me a message.

13/11/2025

Easy vegetarian meal idea that I often recommend to clients when they want something simple nutritious and satisfying.

One seeded flatbread topped with cavolo nero mushrooms and courgette cooked gently in olive oil until everything softens and wilts. Finished with two eggs fried in crispy chilli oil for flavour and a little spice.

You do not need to be a vegetarian to enjoy a meal like this. Many of my clients simply want to include more plant based meals or reduce how much meat they eat without feeling like they are missing out on flavour or nourishment. This is balanced filling and incredibly tasty which makes it an easy win.

If you want support creating meals that fit your lifestyle and goals while still keeping things quick and enjoyable, I can help.

12/11/2025

Start now. Build small habits that will help you feel calm, confident, and in control when the festive season arrives.

A client said to me yesterday,

“In every other programme or diet I’ve done, I’ve been so restrictive. I cannot believe how liberating it is to know that I can choose what I want and still feel balanced. I feel better, I feel healthier, I’m no longer exhausted or constantly suffering with food noise.”

This is what I help my clients achieve, balance, freedom, and confidence around food.

If you’d like to feel like this too, please get in touch.

11/11/2025

Not my most Instagrammable picture but probably one of the most realistic.

No food prep, no planning, just a fridge raid before the day gets away from me.

I have grabbed some sliced honey roast ham from M&S for protein, a l flatbread with a little salad cream, and some sugar snap peas and cherry tomatoes.

It is quick, it is balanced, and it is exactly what I need to stop me grabbing a shop bought sandwich or something that leaves me feeling hungry an hour later.

You do not need perfect prep. You just need a plan that works for you.

• Protein from the ham
• Smart carbs from the flatbread
• Fibre and colour from the veggies

This plate gives me around 300 calories with 33g protein, 27g carbs, 9g fat, and 6g fibre which is not bad for a last minute fridge raid.

Because sometimes “good enough” really is perfect.

10/11/2025

Start your day right.

This is the kind of breakfast I often encourage my clients to build — simple, satisfying and balanced.

Three eggs give a great hit of protein, baked beans add more protein and smart carbs, and a slice of buttered sourdough provides some healthy fats and fibre. The Marks and Spencer’s crafted seeded sourdough is one of my favourites.

Cherry tomatoes bring colour, antioxidants and nutrients that help support energy, digestion and overall health.

When you build your meals like this — with protein, smart carbs, healthy fats and some vegetables — you set yourself up for a stronger start to the day and fewer cravings later on.

08/11/2025

It’s Saturday.

This is usually the point where structure fades and “I’ll start again on Monday” creeps in.

But weekends aren’t the problem.
How we approach them is.

I work with my clients to plan and make the best out of their weekend plans so they can enjoy social events, relax, or chill out without guilt.

It might be a movie night, a lunch out, dinner with friends, or a lazy brunch.

We plan how to enjoy these moments, how to be part of them, or simply chill out at home with favourite treats while still reaching goals.

That way, Monday morning feels positive, not disheartened.

05/11/2025

Sometimes the simplest meals are the best.
Here I’ve got steak and tenderstem broccoli, quick, high in protein, and packed with nutrients.

It’s not always about making something fancy or complicated. Sometimes it’s about putting good food on a plate that’s going to nourish you, keep you full, and support your goals.

• 45g protein
• Great source of iron, zinc, and B vitamins
• High in fibre and antioxidants

03/11/2025

You know those days when you haven’t prepped, you’re in meetings all day and you’ve only got a few minutes to grab something to eat?

Having the right food available in your fridge or cupboards is key.

Here I’ve grabbed about 200g of roast chicken from the fridge, a few cherry tomatoes, some sugar snap peas and a few pieces of steamed beetroot. No cooking, no prep, no stress.

Is it ideal? Does it cover all my macros? Is it perfectly balanced? No.
But will it stop me reaching for biscuits or craving something sweet for instant energy? Absolutely.

And nutritionally? It’s still a solid choice, packed with protein, colour, fibre and smart carbs.

Sometimes it’s about making the best choice available, not the perfect one.

02/11/2025

Coming off medication can feel overwhelming. Hunger returns, your appetite feels unpredictable, and there’s often a fear that all your progress will disappear.

But this stage doesn’t have to be about losing control. It can be about gaining understanding.

Many of my clients who have stopped injections are continuing to lose weight, but in a different way.

We focus on nourishing their bodies, rebuilding confidence with food, and understanding how to eat and drink in a way that supports real life.

Through coaching, accountability, and small realistic changes, they’re learning what their body needs and how to maintain their results for the long term — without restriction or confusion.

If you are thinking about stopping injections or want support as you do, I can help you stay consistent, feel supported, and build habits that last.

01/11/2025

Garlic and chilli prawns, crispy fries, and a crunchy red cabbage salad with tomato and seeds.

A quick, simple meal that hits the spot, full of flavour, colour, and texture. I love meals like this because they feel like a treat but still have balance and freshness.

Sometimes the best dinners are the ones that take the least effort but still look like you’ve made an effort.

31/10/2025

When my clients have a busy week or weekend coming up and want to relax without spending too much time in the kitchen, I often suggest something like this.

The only prep here is the salad. I’ve chosen one of my favourites — the Marks and Spencer Goan Beef Vindaloo. I’ve served it with a paratha and a big, fresh salad full of crunch.

Yes, it’s a lazy meal. But it’s also high in protein, full of flavour, and a brilliant alternative to a takeaway.

Sometimes the simplest meals are the ones that help you stay on track.

29/10/2025

Obviously you can do whatever you think. I’m going to caption it

How I help my clients enjoy their holidays & still feel great when they come home

Because holidays are not about restriction.
They’re about enjoying meals, slowing down, moving your body, and giving yourself permission to rest.

Here’s what I always suggest to my clients when they go away

• Have protein at every meal, eggs, fish, chicken, tofu, Greek yoghurt
• Add colour and fibre wherever you can
• Drink your water (and your wine, if you fancy it!)
• Take the stairs, walk to dinner, swim, move
• Enjoy the food, the rest, the sunshine & all guilt free

Health isn’t all or nothing.
It’s knowing that you can nourish and enjoy yourself at the same time.

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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