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

Nutrition By Niks, CrossFit Great Stour, Unit 3 stag Park, Leacon Road, Ashford (2026)

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CrossFit Great Stour, Unit 3 Stag Park, Leacon Road

02/02/2026

Honestly… omelettes are one of those things that are rarely pretty but nearly always brilliant. I’m the worst omelette maker 🤦🏼‍♀️😂

And this is a perfect example of why what’s inside matters far more than how it looks.

• 2 eggs
• Around 30g ham
• Courgette and peas for veg and fibre
• A little feta for flavour and satisfaction

Rough macros

Just over 300 calories
Around 28g protein 🖐🏽
20g fat 👍🏽👍🏽
9g carbs

Low carb, high protein, nutrient dense and filling. A really solid way to start the day if you want something quick, balanced and realistic.

Coaching note from me

You do not need fancy breakfasts or Instagram perfect plates. Build around protein, add some plants, include fats you enjoy and keep it simple. This is exactly the kind of meal that supports energy, satiety and consistency especially if fat loss is your goal.

If mornings feel rushed, meals like this are a great option that still support and without overthinking it.

01/02/2026

Weight loss medication can be a helpful tool.
But it is not the full solution.

Medications like Mounjaro can reduce appetite and support weight loss. What they do not do is teach you how to fuel your body, manage habits, or navigate real life around food.

That part still matters. A lot.

While you are on medication, this is the ideal time to work on the foundations that will carry you forward long term.

• Learning how to build balanced meals that keep you satisfied
• Understanding hunger, fullness, and appetite changes
• Identifying emotional triggers and habits around food
• Creating routines that work around work, family, and social life
• Removing fear around food rather than relying on control

Without this work, many people stop the medication and feel lost. Old patterns return, confidence dips, and weight regain often follows.

With the right support, this phase becomes a learning window not just a weight loss phase.

My role as a nutrition coach is to help you build lifelong skills alongside medication, so that when the injections stop, the knowledge does not.

That is how weight loss becomes sustainable.
That is how progress lasts beyond the prescription.

If you are using weight loss medication and want guidance that focuses on food, habits, confidence, and real life support, this is exactly the work I do with clients across Kent and London through my nutrition coaching.

DM me to talk it through or save this if it resonates.

31/01/2026

Developing habits that support your long term health is always the goal.

Feeling full, satisfied, and confident around food does not happen by chance. It is built through consistency, understanding, and support.

Liana has done incredibly well committing to the process and applying these habits in real life, and her progress reflects that.

Supporting clients across Kent to build sustainable nutrition habits that actually last is exactly why I do this work.

30/01/2026

No guilt.
No restrictions.
No unnecessary nonsense.

No foods or drinks are banned. Instead, you learn how to create balance, stay in control, and enjoy food without it feeling stressful or overwhelming.

After nearly 30 years of navigating fad diets, weight loss programmes, and nutrition trends, I know what works and what does not. My approach is simple, realistic, and tailored to you.

Food is not just fuel. It is part of real life.
Family meals. Busy workdays. Social plans. Birthdays. Holidays. Champagne and cake included.

What you gain when working with me
• Clear, no BS nutrition guidance
• Support that adapts to you and your life
• Habits that feel sustainable and realistic
• Confidence around food, not constant second guessing
• Ongoing coaching, accountability, and support

What to expect
• A personalised starting point based on your lifestyle, health, and goals
• Regular check ins and daily app support
• A plan that evolves as your life does

If your body feels different, old habits are no longer working, or you are tired of starting over, you do not need more rules. You need the right support.

If you are ready to work on your nutrition in a way that feels calm, balanced, and achievable, message me.

29/01/2026

Simplicity matters. The easier something is to follow, the more likely you are to stick with it long term. That is where real progress comes from.

• Simplicity supports consistency
Complicated plans often look impressive but rarely hold up in real life. Sustainable habits beat perfect tracking every time.

• Sustainability over quick fixes
Macro tracking can work short term, but for many people it creates an on off cycle. Progress happens, then weight creeps back. That pattern is exhausting and frustrating.

• Real people eat real food
Most of us are cooking at home, eating out, socialising and juggling busy lives. Nutrition should support that, not dominate it.

• No weighing or measuring
You do not need to weigh every ingredient or log every bite to make progress. For most people, that only adds stress and takes the enjoyment out of food.

• A more realistic way to learn
By sharing photos of your meals, I can support you in real time and teach you how to build balanced meals, understand portions, and make choices that support your goals. Over time, you learn how different foods work for your body, without relying on apps or numbers.

• Skills for life, not a temporary plan
The aim is not to track forever. It is to develop confidence around food so you can eat well independently, in everyday situations, long after coaching ends.

• This is my role, not yours
Nutrition does not need to feel overwhelming. Understanding food, balance and context is what I bring to the table, so you do not have to obsess over tracking.

If you have changed your body before but ended up back where you started, it is rarely a lack of willpower. It is usually the approach that needs changing.

If you are looking for a sustainable way to improve your nutrition without relying on macro tracking apps like , feel free to message me or comment below. I support clients across the UK with and that fits real life.

28/01/2026

This is exactly the kind of meal I want people to see more of

A proper salad style meal that is
• Affordable
• Satisfying
• High protein
• High fibre
• And actually enjoyable to eat

No £4 bags of salad that wilt by tomorrow. No fancy ingredients. Just simple veg, prepped well.

What’s in the bowl
• Grated carrot
• Red cabbage
• Red onion
• Jalapeños and a splash of brine
• Olive oil, salt, pepper and a pinch of sugar to soften everything
• Rocket mixed through at the end

Letting the veg sit for a bit takes the harsh raw edge off and makes it far more digestible and tasty.

On top
• Chicken shawarma marinated in Greek yoghurt, lemon, garlic and seasoning
• Cooked in the air fryer
• Batch cooked and previously frozen, then defrosted in the fridge - how easy is that!

Nothing fancy. Nothing wasted.

This bowl comes in at around 65g of protein, loads of fibre, and it keeps you full for hours. This is the kind of meal that supports fat loss, gut health and energy without feeling restrictive.

Coaching tip from me
If you think you “don’t like salad”, it’s usually because it’s under dressed, under seasoned, or missing protein. Build your meals around protein first, add volume with veg, and use fats and seasoning properly. That’s how food becomes satisfying and sustainable.

This is the sort of real life meal I encourage with clients looking for simple, balanced nutrition across Kent and London. No nonsense. No extremes. Just food that works.

26/01/2026

I help you fuel your body in a way that works for your life.

No guilt. No restrictions. No unnecessary nonsense.

This is the approach I take working with people who want sustainable change, not another quick fix.

There are no banned foods or drinks here. Instead, we focus on balance, confidence, and feeling in control around food.

After nearly 30 years of navigating fad diets, superfood trends, and weight loss programmes, I know what actually works and what does not. Nutrition does not need to be complicated or overwhelming. My coaching style is simple, realistic, and tailored to you, which is exactly what my clients value.

Food is about so much more than fuel. It is part of everyday life, family meals, lunches on the go, celebrations, and yes, cake and champagne when the moment calls for it. Supporting people to enjoy food while still making progress is at the heart of my approach.

What working with me looks like

• Clear, no nonsense nutrition guidance
• Support with fuelling training and everyday life
• Flexibility for social events, takeaways, and real life plans
• Ongoing support and adjustments as life changes

Why my clients work with me

• They want to enjoy food without guilt or restriction
• They are tired of extremes and short term solutions
• They want habits that last, not rules to follow, which is why balance & learning how to fuel your body matters

If you are looking for a calm, realistic approach to nutrition that fits around your life, you are in the right place.

Take your time to read, explore, and get a feel for how I work. When you are ready, you are always welcome to reach out.

25/01/2026

SUNDAY ROAST 🥔🥕

A roast dinner does not need to be feared or avoided when you are working on your nutrition.

On this plate

• Carrots
• Green beans
• Cabbage
• Leeks
• Peas
• Crispy roast potatoes

Alongside roast pork belly and gravy. A proper mix of protein, vegetables, carbs and fats, all doing what they are meant to do.

Coaching tip from me

Do not be afraid of a roast dinner. They are often packed full of vegetables and can be one of the most balanced meals of the week. Progress comes from what you do most of the time, not from avoiding meals you enjoy.

This is exactly the kind of real life, balanced eating I support with my nutrition coaching. No cutting out family meals. No starting again on Monday. Just learning how to eat well consistently.

If you are looking for sustainable weight loss support, food freedom and realistic nutrition guidance across Kent and London, this is the approach I take every day.

24/01/2026

Saturday done right

One chicken breast as the main protein. Lean, filling and a great base for the meal. A good sized breast gives you roughly two portions of protein.

I’ve teamed it with loads of veg for volume, fibre and colour.

• Mixed lettuce
• Avocado
• Gherkin, cucumber and radish
• Peppadew peppers
• Peas and sweetcorn
• Carrot, cabbage and red onion mixed with a little mayo and Greek yoghurt for a simple coleslaw
• Red chillies for a bit of heat

Absolutely delicious and very nourishing.

Fibre easily 10g plus.

A really balanced mix of carbs and fats that keeps you full without feeling heavy

Coaching tip from me

“Start by building your plate around your protein. Then add plenty of vegetables for volume and fibre. Finally, include your fats and carbs in sensible amounts so the meal actually satisfies you and keeps you fuller for longer”

This is how you eat in a way that supports progress and still feels enjoyable. Real food, real plates, no restriction. Supporting long term habits, whether you are focusing on balanced nutrition, sustainable weight loss or simply feeling better day to day.

Is this the kind of meal you would enjoy?

23/01/2026

You don’t need these for weight loss
• Fasting for long periods
• Cutting out whole food groups
• Detoxes or cleanses
• Complicated carb cycling
• Endless high intensity workouts
• Hormone balancing supplements

You do need more of these
• Protein with every meal
• Daily movement
• A realistic calorie deficit
• Good stress management
• Quality sleep
• Consistent strength training

None of it has to be perfect.
It just needs to be repeatable.

This is the stuff that actually works when real life is busy, messy, and unpredictable.

Which one of these do you feel you struggle with the most right now?

21/01/2026

Eggs and tomatoes on toast with cottage cheese, rocket and a drizzle of chilli honey.

Simple. Balanced. Properly filling.

This plate comes in at around 40g of protein, which is exactly why I use meals like this so often with clients focusing on strength, training performance, or staying fuller for longer.

• High protein from eggs and cottage cheese
• Fibre and micronutrients from rocket and tomatoes
• A little fat and sweetness for satisfaction, not restriction

This is the kind of high protein meal that supports real life, whether that is training days, busy mornings, or just wanting something that actually keeps you going.

If you think cottage cheese is boring, this might convert you. Proof that eggs for protein never get old.

Nutrition By Niks

02/02/2026

01/02/2026

31/01/2026

30/01/2026

29/01/2026

28/01/2026

26/01/2026

25/01/2026

24/01/2026

23/01/2026

21/01/2026

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