Apex Nutrition

Apex Nutrition Professional Nutrition Service using evidence based information to reach your goals of weight loss.

31/03/2026

Quick, comfort food 🤝
Gyoza + noodles in a spicy coconut curry (with soup dumplings on the side)

This is going straight into the weekly rotation.

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🍜 Recipe (Serves 2)

Main dish:
• 10–12 chicken gyoza (frozen is perfect)
• 1 nest egg noodles (or ~120g cooked)
• 1 tbsp red Thai curry paste (adjust to taste)
• 200ml light coconut milk (or full-fat if preferred)
• 1 tsp oil
• 2 spring onions (chopped)
• 1 clove garlic (grated)
• Small k**b ginger (grated)
• 1 pak choi (or spinach)
• Optional: splash of soy sauce / lime juice

On the side:
• 2–4 soup duck dumplings

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👨‍🍳 Method
1. Build the base
Heat oil in a pan → add spring onion, garlic, and ginger. Cook 2–3 mins.
2. Add flavour
Stir in curry paste, cook for 1 min to release flavour.
3. Create the sauce
Pour in coconut milk + a splash of water if needed. Simmer 3–5 mins.
4. Cook the gyoza
Add frozen gyoza straight into the sauce. Cover and cook for ~5–6 mins until heated through.
5. Noodles + greens
Add cooked noodles + pak choi. Stir through until wilted and coated.
6. Finish
Top with spring onions, optional soy/lime.
7. Serve with soup dumplings on the side
(Elite combo, not negotiable)

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fakeaway healthyrecipes mealprepideas

28/03/2026

High Protein Chicken Katsu Curry Ramen 🍜🔥 (30 mins)

Ingredients (1 serving):
- 1 chicken breast
- 30g flour, 1 egg, 40g panko
- 1 tsp oil, garlic + ginger
- 1 tbsp curry paste (or curry block)
- 300–400ml chicken stock
- 50ml light coconut milk (optional)
- 1 tsp soy sauce
- Ramen noodles

Toppings:
- Bok choy
- Spring onion
- Red chilli
- Soft boiled egg (optional)
- Sesame seeds

Method:
1. Coat chicken (flour → egg → panko) & air fry 180°C for 12–15 mins
2. Cook garlic + ginger → add curry paste → add stock + coconut milk → simmer
3. Cook noodles & blanch bok choy
4. Assemble: noodles + broth + sliced chicken
5. Top with bok choy, spring onion & chilli

easyrecipes mealprepideas nutrition fatlossrecipes highproteinmeals caloriecounting gymfood irishfitfam

24/03/2026

Peanut Butter Chicken Noodles 🍜🔥
High-protein, big flavour, and seriously easy.

Ingredients (2 servings):
- 2 portions noodles
- 2 tbsp crunchy peanut butter
- 2 tbsp soy sauce
- 2 tbsp rice wine vinegar
- 1 tbsp minced garlic
- 1 tbsp minced ginger
- 2 tbsp finely sliced spring onion
- 2 tbsp finely diced shallot
- 2 tsp chilli crisp
- 1 small red chilli, sliced
- 80ml hot neutral oil (e.g. sunflower)
- 2 chicken breasts (cooked & chopped)

Method:
1. Cook noodles according to packet instructions.
2. In a bowl, combine peanut butter, soy sauce, vinegar, garlic, ginger, spring onion, shallot, chilli crisp, and chilli.
3. Heat oil until hot (just starting to smoke), then pour over the mixture and whisk to combine.
4. Toss noodles through the sauce.
5. Add cooked chicken, mix well, and top with extra spring onion + chilli.

Approx macros (per serving):
- Calories: ~650–750 kcal
- Protein: ~40–50g
- Carbs: ~65–75g
- Fat: ~25–35g

Save this one 🤝

ُ

22/03/2026

Shakshuka 🍳🔥 (easy, high-protein & unreal)

Ingredients:
- 1/2 onion, diced
- 1 bell pepper, diced
- 3 cloves garlic
- 1 tbsp tomato paste
- 1 can chopped tomatoes
- 1/2 tsp cumin, smoked paprika, chili powder
- Salt & pepper
- 2–3 eggs
- Fresh parsley / spring onion
- 2 slices sourdough

Method:
1. Sauté onion + pepper for 3–4 mins
2. Add garlic → cook 1 min
3. Add tomato paste + chopped tomatoes
4. Season + simmer until thick
5. Make wells + crack in eggs
6. Cover + cook to preference
7. Finish with herbs + serve with toast

Macros (approx per serving):
Calories: ~450–550 kcal
Protein: 20–28g
Carbs: 45–55g
Fat: 15–22g

(2 eggs = lower end, 3 eggs = higher protein/calories)

Simple, filling, and perfect any time of day 🤝

mealprep

16/03/2026

Chicken Shawarma Flatbread. Got some inspiration from in Cork.

Tried recreating this chicken shawarma I had recently and it’s surprisingly easy to make at home.

Ingredients
• 2 chicken breasts
• 1 tbsp olive oil
• 1 tsp paprika
• 1 tsp cumin
• 1 tsp coriander
• ½ tsp turmeric
• ½ tsp garlic powder
• ½ tsp cinnamon
• Salt & pepper
• Juice of ½ lemon

Quick Pickle
• 1 cup red cabbage
• ½ red onion
• 2 tbsp vinegar
• 1 tsp sugar
• pinch salt

Green Sauce
• 1 cup coriander
• ½ cup parsley
• 1 garlic clove
• juice ½ lemon
• 2–3 tbsp olive oil

Method
1. Slice chicken and mix with spices, olive oil and lemon.
2. Cook in a hot pan for 6–8 mins until browned.
3. Mix cabbage, onion, vinegar, sugar and salt and leave 10–15 mins.
4. Blend green sauce ingredients until smooth.
5. Warm flatbread, spread hummus, add chicken, pickled veg and green sauce.

healthyrecipes homemadecooking dublinfood irishfood flatbreadrecipe

12/03/2026

Peruvian Chicken with Corn Salsa & Aji Verde 🌶️🍗

This might be one of the best weeknight chicken meals I’ve made. Smoky chicken, fresh corn salsa and a creamy aji verde sauce. Huge flavour for relatively solid macros.

Calories (per serving): ~610 kcal
Protein: 38g
Carbs: 28g
Fat: 38g

(Approximate based on 1 skin-on chicken thigh, feta, avocado and olive oil)

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Ingredients (1 serving)

Chicken Marinade
• 1 boneless chicken thigh (skin on)
• 2 garlic cloves, grated
• 1 tsp cumin
• 1 tsp smoked paprika
• ½ tsp dried oregano
• 2 tbsp soy sauce
• Juice of ½ lime
• 1 tbsp olive oil
• Salt & black pepper

Corn Salsa
• 1 corn on the cob (kernels removed)
• Handful coriander
• 1 spring onion (white part), finely sliced
• 1 tbsp feta, crumbled
• ½ lime, juiced
• 1 tbsp olive oil
• Salt & pepper

Aji Verde Sauce
• 1 green chilli or jalapeño
• 1 spring onion (green part)
• 1 garlic clove
• ½ cup coriander
• Small handful mint
• ½ avocado
• ¼ cup Greek yogurt
• Zest & juice of ½ lime
• 1 tbsp olive oil
• Salt & pepper

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Instructions

1️⃣ Marinate the chicken

Mix garlic, cumin, paprika, oregano, soy sauce, lime juice, olive oil, salt and pepper.
Rub all over the chicken and leave for 20 minutes (or overnight if organised).

2️⃣ Make the Aji Verde

Add all sauce ingredients to a blender and blend until smooth.
Taste and adjust lime or salt.

3️⃣ Cook the corn salsa

Pan fry the corn in a hot pan until lightly charred.
Mix with coriander, spring onion, feta, lime juice, olive oil, salt and pepper.

4️⃣ Cook the chicken

Heat a pan with a little olive oil.
Cook the chicken skin-side down first for about 6–7 minutes, flip and cook another 4–5 minutes until cooked through.

5️⃣ Plate

Spread the aji verde, top with the corn salsa, add the chicken and finish with extra feta and lime.

⸻

🔥 High protein, loads of flavour, and surprisingly simple.

Save this one.

highproteinmeals

27/02/2026

520 kcal | 38g Protein | 45g Carbs | 22g Fat (per serving incl. rice)

🌶️🥥 Harissa Coconut Chicken Thigh Curry with Lime 🍛

Creamy, spicy, and seriously satisfying — juicy chicken thighs simmered in a rich harissa coconut sauce and finished with fresh lime. Perfect high-protein comfort food 👇

Ingredients (Serves 4):

500g boneless, skinless chicken thighs, diced

1 tbsp olive oil

1 onion, finely chopped

3 garlic cloves, minced

1 tbsp harissa paste

1 tsp smoked paprika

1 tsp ground cumin

1 tbsp tomato purée

1 can (400ml) light coconut milk

1 red pepper, sliced

Juice of ½ lime

Salt & pepper

250g dry basmati rice (serves 4 once cooked)

Method:1️⃣ Cook rice according to packet instructions.2️⃣ Heat oil in a pan, soften onion (3–4 mins).3️⃣ Add garlic, harissa, paprika & cumin — cook 1 min.4️⃣ Add chicken thighs, brown for 4–5 mins.5️⃣ Stir in tomato purée, coconut milk & pepper.6️⃣ Simmer 12–15 mins until thick and chicken is cooked through.7️⃣ Finish with fresh lime juice, season, and serve over rice.

Batch-friendly, flavour-heavy, and protein-packed 💪

mealprepideas irishfitness nutritioncoach easydinner

Training for the Cork City Marathon, Half Marathon or 10K? Apex Nutrition is doing a fundraiser webinar for Serve.Join o...
25/02/2026

Training for the Cork City Marathon, Half Marathon or 10K? Apex Nutrition is doing a fundraiser webinar for Serve.

Join our live nutrition webinar on:
-12th March 2026
-7:30pm (Zoom)
-With Dietitian Daniel Murphy

Register Here: https://calendly.com/apex_nutritionist/cork-marathon

We’ll break down exactly how to fuel your training, approach carb loading without the confusion, and nail your race-day nutrition plan for peak performance and energy. Practical, evidence-based advice you can actually use on the start line.

12/02/2026

POV: You’ve been overpaying for this bowl when you can make it at home 👀🔥

Paprika Chicken Bowl (Serves 2–3)

For the chicken:
• 2 chicken fillets
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp sweet paprika
• 1 tsp garlic powder
• Salt & pepper

Method:
1️⃣ Toss chicken in oil + spices + seasoning.
2️⃣ Air fry 180°C for 16–18 mins (or oven 200°C for 20–25 mins).
3️⃣ Rest 5 mins, then slice.

For the bowl:
• 1 cup cooked quinoa
• 1 large sweet potato, cubed & roasted (200°C, 25 mins)
• Handful chopped lettuce
• Cherry tomatoes
• Spring onion
• Fresh chilli (optional)

Layer everything up and load with sauce 👇

Sprout-Style Paprika Yoghurt Sauce:
• 6 tbsp natural yoghurt
• 1 tbsp mayonnaise
• 1 tsp harissa
• 3 cloves grated garlic
• 1 tsp smoked paprika
• 1 tsp sweet paprika
• Juice ½ lemon
• Juice ½ lime
• Big pinch salt
• Handful chopped chives

Mix until smooth. Chill 20 mins if you’ve time (game changer).

Drizzle generously. Don’t be shy with it.

Save this for your next meal prep 🔥

10/02/2026

What I eat as a dietitian ahead of the race in the this Wednesday.

06/02/2026

Batata Harra 🇱🇧
Classic Lebanese spicy potatoes with chicken & garlic yogurt tahini sauce
Serves 2–3

Potatoes & Chicken
• 500g potatoes, cubed
• 1–2 tbsp olive oil
• Salt & pepper
• 300g chicken breast, diced
• 2 large handfuls spinach
• 2–3 tbsp pomegranate seeds

Spice Mix (in the pan)
• 2 cloves garlic (or 2 tsp paste)
• ½–1 tsp chilli flakes 🌶️
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tbsp tomato paste + chopped tomatoes (a little bit)
• Juice of ½ lemon
• Handful fresh coriander

Garlic Yogurt Tahini Sauce
• 150g full-fat yogurt
• 1 tbsp tahini
• 1 small garlic clove, grated
• Juice of ½ lemon
• 1 tbsp finely chopped parsley
• Salt to taste

Method
1️⃣ Roast or air-fry potatoes with olive oil, salt & pepper at 200°C for 30–35 mins until crispy.
2️⃣ Pan-fry chicken until golden and cooked through, set aside.
3️⃣ In the same pan, sauté garlic in olive oil.
4️⃣ Add chilli, cumin, coriander & tomato paste — cook until fragrant.
5️⃣ Toss in potatoes + lemon juice, coat well.
6️⃣ Add chicken and spinach, let spinach wilt.
7️⃣ Mix all sauce ingredients until smooth.
8️⃣ Spoon sauce onto plate, top with batata harra, finish with coriander & pomegranate.

Spicy, garlicky, creamy, crunchy Lebanese comfort food 🤌

01/02/2026

If you’re craving cheesecake but want to keep it high-protein

Vital cheesecake yogurt:
🍪 Biscoff edition
☕ Tiramisu edition
Which one are you picking?”

dietfriendly easyrecipes

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🍪 Biscoff Cheesecake Yogurt

Ingredients:
• 1 pot high-protein vanilla or natural yogurt
• 1–2 tbsp light cream cheese
• 1 tsp Biscoff spread (melted slightly)
• Crushed biscuit (Lotus or digestive) for topping

Method:
1. Mix yogurt + cream cheese until smooth.
2. Swirl in the melted Biscoff.
3. Top with crushed biscuit.
4. Chill for 6 hours if you want it extra thick

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☕ Tiramisu Cheesecake Yogurt

Ingredients:
• 1 pot high-protein vanilla or natural yogurt
• ½ tsp coffee granules (mixed with a tiny splash of hot water)
• Cocoa powder for topping, Biscoff biscuits

Method:
1. Mix yogurt + cream cheese until creamy.
2. Stir in the coffee mix.
3. Dust with cocoa powder.
4. Add biscuit crumble if you want the full tiramisu vibe.

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