Nutrition By Niks

04/05/2026

We all fancy something sweet from time to time, and this is one of those options that really delivers.

Berries are packed with antioxidants, fibre and nutrients, and are naturally lower in calories, which makes them a brilliant base for something like this.

Here I have paired blueberries and strawberries with:

• 0% Greek yoghurt for protein
• a meringue nest for a touch of sweetness
• a small handful of nuts for healthy fats
• fresh mint to lift the flavour

The meringue comes in at around 55 calories, but what it really does is make this feel like a proper dessert rather than just yoghurt and fruit.

This is how you create balance
Not by cutting things out
But by building meals that actually satisfy you.

03/05/2026

This is what Paris said after working with me

And this is exactly why it worked

Because diets rely on being perfect
And life is not perfect

So instead, we build something that actually fits

• meals you can make on busy days
• flexibility for weekends and eating out
• no guilt around food
• no starting again on Monday

Just habits that you can repeat
Again and again

That is where real progress comes from

If you are tired of all or nothing and want something that works in real life, this is exactly what I help my clients do.

Message me if you want to chat

01/05/2026

A really solid, balanced plate built around simple foods.

The sweet potato gives you your smart carbohydrate, supporting energy and fibre, topped with feta for flavour and some fats.

Two chicken breasts for a strong protein hit, keeping you full and supporting recovery, exactly what we want from that actually keep you satisfied.

Then plenty of plants alongside it:
• Rocket, radish and spring onion
• Beetroot topped with pumpkin seeds

That variety is doing a lot for your gut microbiome health, not just your macros. These are the kind of that support your health as well as your goals.

This is what I mean when I talk about that work in real life. Nothing complicated, just good ingredients put together well.

If you’re trying to improve your nutrition, start here:
• Build your plate around protein
• Add a smart carbohydrate
• Fill the rest with a variety of plants

Simple, repeatable, effective. That is how you create that you can actually stick to.

29/04/2026

A plate like this is a great example of how simple plant based eating can be.

Whether you are vegan or just trying to include more plant based meals, this is exactly the kind of meal that works.

Look at the variety on here.
Different colours, different textures, and a wide range of plants all on one plate. That is one of the best things you can do for your nutrition.

• leafy greens for your base
• a mix of fresh vegetables for crunch and fibre
• fruit like blueberries, pomegranate and fig for a bit of sweetness
• red cabbage softened with lime, olive oil and a pinch of salt

And then your protein is taken care of with .kitchen spinach and kale falafel. Straight from frozen into the air fryer, so it could not be easier.

Finished with houmous, balsamic vinegar and a little hot pepper sauce.

This is not complicated.
It is just about knowing how to build your plate.

If you are trying to eat more plant based meals, save this one.

NutritionByNiks

27/04/2026

Support on the busy days
When work runs over
When meals are rushed
When motivation is nowhere to be found

Because that is where most people struggle

Not when everything is going well
But when life looks like real life

Good coaching is not about telling you what you already know

• It is about helping you apply it
• It is about adjusting things when they are not working
• It is about keeping things simple enough to actually stick to

And most importantly
It is about having someone there who gets it

Someone who helps you stay consistent
Even when things are not perfect

Because consistency is never built on perfect days
It is built on the messy ones

If you have been trying to do this on your own for a while
It might be time to do it differently

Message me if you want support that actually fits your life with and a realistic approach to that focuses on and long term

24/04/2026

Quick, simple, and a really easy way to support your gut microbiome health.

This is exactly the kind of meal that ticks a lot of boxes without overthinking it. You are getting a variety of plant foods, which is one of the best things you can do for your gut microbiome, and you are pairing that with a solid protein source to keep you full.

Why this works

• mixed leaves give you multiple plant points with zero effort
• cucumber, tomatoes and radish add extra fibre and variety
• prawns provide a lean, high protein base
• rice cakes give you a light, crunchy carb option
• a little mayo and sriracha bring flavour so it actually feels satisfying

Simple food, built in a way that supports your body without making life harder.

22/04/2026

Fruit has too much sugar… really?

This plate says otherwise.

• Strawberries, blueberries and raspberries bringing fibre, vitamins and antioxidants
• Natural sugars that your body knows exactly what to do with
• Mixed nuts adding healthy fats and a little protein to keep you satisfied

This is what balance looks like.

Not restriction
Not fear
Just real food, doing its job

If you are still worried about the sugar in fruit, ask yourself this
When was the last time fruit was the problem?

Save this as a reminder that nourishing your body will always beat avoiding food groups

21/04/2026

I watched a reel this morning from & that line really stuck with me.

There is a huge shift right now back towards “skinny at all costs”
And yes, weight loss injections absolutely have their place when used properly

But what I am seeing more and more of is something different

People becoming smaller
But not stronger
Lighter
But not healthier

• No muscle
• No resilience
• No energy
• No nourishment

And that is where the problem lies

Because the goal was never just to weigh less
The goal is to feel better, function better, and support your body properly

You should feel:

• Strong when you move
• Fuelled throughout the day
• Satisfied after meals
• Confident in your body

Not fragile
Not depleted
Not just “smaller”

I work with clients who may be using weight loss support, but we always bring it back to the foundations:

• Eating enough protein
• Building meals that actually satisfy you
• Including fibre and variety
• Supporting training and recovery
• Creating habits that last beyond any injection

Because when everything stops, your habits remain

And that is what truly matters

If you are focusing purely on being smaller, you are missing the bigger picture

Let’s aim to be nourished, not diminished
That is where real results live.

20/04/2026

What does a balanced plate actually look like?

My plate 💁🏼‍♀️

No cooking. No weighing. No overthinking. Just putting foods together in a way that works.

• Sardines for protein
• Hummus and olives for healthy fats
• Crackers for carbs
• Beetroot, carrots, cauliflower and sugar snap peas for fibre and volume
• Pickled onions and sauce for flavour

This is exactly how I coach my clients to eat.

Not perfect meals. Not complicated recipes. Just simple plates that keep you full, satisfied and consistent.

Because the easier something is, the more likely you are to actually do it.

And that is where results come from.

You do not need to overhaul everything.

You just need to start building better plates.

Save this for when you need a quick, no effort meal idea.

NutritionByNiks

16/04/2026

15/04/2026

Not everyone needs a coach.

But if you have been trying to figure this out on your own for a while, it might be time to do things differently.

I help my clients build a way of eating that works on busy days, weekends, meals out, and everything in between.

I do not hand out generic plans or set rigid targets.

We look at what you are already eating and build from there. We adapt it, tweak it, and shape it so it works for you.

Because no two people are the same.

A way of eating that keeps you full, supports your goals, and still leaves room for the foods you enjoy.

If that sounds like what you need, just drop me a message and we can have a chat.

14/04/2026

“I have been working with Niks for 6 months now and the results have been amazing.”

10kg down.
5 minutes off her 5km (28:30).

But what stood out most to me when Shelley sent this?

“I have completely changed the way I think about food.”

No more “bad” foods.
No more guilt around treats.

Still baking.
Still eating out.
Still enjoying the bubbles.

“My beige meals are now colourful plates full of protein and veg.”

No calorie counting.
No weighing food.

Just real food that keeps her full and fits into everyday life.

After 10 years of yo yo dieting, Shelley realised that exercise alone was not enough, and that something needed to change.

Now?

More energy.
Better sleep.
Happier in herself.

I am so proud of Shelley and everything she has achieved, and this is just the beginning as we continue working together.

This is what happens when you stop dieting and start building something sustainable.

If you are ready to change your relationship with food for good, message me to get started with and build that lead to without falling back into