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

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.

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.

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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