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

17/03/2026

There is nothing quite like freshly baked bread.

This was a housewarming present from one of my clients and honestly, the smell when she walked into the gym with it… incredible.

I could not wait to get home and try it.

So this morning it was simple

• Eggs for protein
• Mushrooms and tomatoes for fibre
• Thick slices of this beautiful seeded bread, toasted and generously buttered

And yes… plenty of salted butter.

Because sometimes, food is not just about hitting targets.

It is about enjoyment.
It is about appreciation.
It is about balance.

Not every meal needs to be perfect to move you forward.

This one was absolutely worth it.

Thank you Shelley… this bread was something else 🫶🏻

Do you ever just enjoy food like this without overthinking it, or do you find yourself feeling like you should rein it in?

Moments like this are exactly why I always talk about and a … because this is real life, not restriction.

14/03/2026

It comes from the small things you repeat often enough that they become part of your normal life.

The balanced meals.
The extra protein on your plate.
The fibre that keeps you fuller for longer.
The walk you fitted in even when the day was busy.

These habits might feel small in the moment, but they are exactly what create lasting change.

If you are working on building healthier habits, keep going. Consistency with and will always beat short bursts of perfection.

Have a great Saturday

Niks

12/03/2026

Mother’s Day breakfast idea.

French toast, or eggy bread if that is what you prefer to call it, served with thick Greek yoghurt, cherries and a little fresh mint.

You have protein from the eggs and yoghurt, carbohydrates from the bread, and fibre from the fruit. A simple plate that feels a little bit special without being complicated.

Perfect if you are making breakfast for someone you love this weekend.

Save this if you need an easy breakfast idea.

11/03/2026

What are you having for dinner tonight?

Here is a simple midweek idea.

Venison meatballs cooked in the air fryer with sweet potato wedges sprayed lightly with oil.

Served with a plate full of plants. Mixed leaves, tender stem broccoli, cabbage, tomatoes, sweet peppers, spring onions and a spoon of coleslaw.

A balanced plate made up of

• Lean protein from the venison
• Smart carbohydrates from the sweet potato
• Fibre, colour and nutrients from all the vegetables

Look how much of the plate is made up of plants. This is one of the easiest ways to increase fibre and keep meals satisfying.

Nothing complicated. Just real food put together in a way that supports your body.

Save this if you need an easy idea for the week. Meals like this are exactly what I mean when I talk about building that are filling, nutrient dense and realistic to eat every day through .

10/03/2026

A plan that actually works should not just help you lose weight.
It should teach you how to live afterwards.

Not for 12 weeks.
For life.

Because real success is not about following a strict set of rules.

It is about learning how to manage real life.

• Knowing when you are genuinely hungry
• Recognising when you might just be thirsty
• Enjoying a piece of cake without guilt
• Navigating a meal out with friends
• Understanding how to bring things back into balance afterwards

You should not need to track every calorie or weigh every gram forever.

You should understand your body well enough to make decisions without constant restriction.

That is what I teach my clients.

Not how to look good after 12 weeks.
But how to fuel your body in a way that becomes part of everyday life.

When that happens, the food noise fades.
The drama around eating disappears.
And nutrition simply becomes something that supports you, not controls you.

That is sustainable change.

So ask yourself this.
If the diet worked, why did the weight come back?

If you have ever lost weight and then gained it back, you are not the problem. The plan was.

Within and a approach, this is exactly what I help clients learn inside . Real life skills, not short term fixes.

07/03/2026

This meal contains 16 grams of fibre.

That is an incredible amount for a single plate.

If you were able to get close to that across your meals during the day, you would be doing your body a huge favour.

This is a really simple example of a balanced plate.

• One portion of protein from the eggs
• One portion of carbohydrates from the seeded oaty bread
• Fibre coming from the bread, avocado and asparagus

It is slightly higher in fats because of the seeded bread and avocado, but these are nutritious fats that add flavour and help keep you satisfied.

I added some balsamic vinegar & garlic salt

The whole meal is under 450 calories, yet it is incredibly nutritionally dense.

This is exactly why I encourage clients to focus on building rather than just looking at calories.

Meals like this deliver protein, fibre and nutrients in a way that keeps you full and makes easy to repeat.

Simple plates like this are a great example of that are also with fibre and nutrients, which is exactly the approach I coach through .

04/03/2026

Another quick lunch built around the super seeded oaty bread from their nutrient dense range, which I genuinely think is one of the best options if you want something balanced and filling.

This one is topped with 175 grams of prawns, giving a really solid portion of protein, and half a small avocado for fibre and healthy fats.

Around the plate I have added plenty of colour and variety to increase nutrients and fibre.

• Mixed lettuce leaves for a variety of vitamins and minerals
• Spring onion
• Carrots
• Cherry tomatoes
• Coleslaw

And my new obsession is the Hot and Sweet Jalapeno Relish.

It is really low in calories but packed with flavour. Made with green pepper, apple, green jalapenos and spices, it honestly lifts the whole meal and turns something simple into something really enjoyable.

Balanced meals do not need to be complicated. A good protein source, fibre, colour and flavour goes a very long way.

This is exactly the kind of meal I encourage with my clients. Simple food that prioritises , keeps things realistic, and supports in everyday life.

When meals are quick, enjoyable and satisfying, , & become much easier to stick to.

03/03/2026

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.

• Structure reduces feelings of being overwhelmed
When you know how to build a balanced plate without overthinking it, decisions become easier. Protein. Fibre. Smart carbs. Healthy fats. Done.

• Real life requires flexibility
Meals out. Weekends away. Family dinners. A plan that only works in perfect conditions is not a plan that works.

Most people do not struggle because they lack willpower.

They struggle because they are trying to follow systems that are too rigid for real life.

Progress is built on repeatable behaviours, not intensity.

This is the difference between short term results and long term change.

If you are based in the UK and want a simpler way to approach your nutrition without strict tracking, this is exactly what I coach.

Nutrition by Niks. Real life. Real results.

28/02/2026

This might genuinely be one of the best sandwiches I have ever made.

I saw the idea

panini
Good quality mayonnaise on both sides
Sardines in olive oil
Thinly sliced cucumber
Red onion
Rocket
Capers
A teaspoon of caper juice
Sardine oil
Black pepper

No added salt. The capers do the job.

The cucumber and red onion are tossed in the sardine oil with a little caper juice and black pepper, then layered onto one side. Sardines on the other. Heat the panini, close it up, and that is it.

What makes this so good?

• incredible protein from the sardines
• Omega 3 fats that support heart and brain health
• Fibre and crunch from the vegetables
• Big flavour from simple ingredients

This is the kind of meal that proves balanced nutrition does not need to be complicated or boring.

It is quick.
It is nutrient dense.
It is satisfying.

This is a treat sandwich not every day.

Would you try sardines in a sandwich?

26/02/2026

Convenient does not mean low quality.

This is an Arla protein yoghurt with walnuts, kiwi and blueberries.

It takes two minutes. No cooking. No fuss.

The yoghurt provides an important protein base.

The fruit adds fibre, colour and carbohydrates that support steady energy.

The walnuts contribute healthy fats and help keep you satisfied.

This is how I encourage clients to build meals
• Start with a strong protein source
• Add fruit or vegetables for fibre and nutrients
• Include some healthy fats
• Keep it realistic enough to repeat

You do not need complicated plans.
You need structure that works in real life.

This is a simple example of that.

23/02/2026

January started with motivation.

New routines.
New promises.
New standards for yourself.

And now it is nearly March.

Maybe you feel frustrated.
Maybe you feel annoyed with yourself.
Maybe you quietly stopped and hoped no one noticed.

This is the point where most people decide they have “failed”.

You have not failed.

You tried to overhaul everything at once.
You tried to be perfect.
You tried to follow rules that did not fit your real life.

Of course it was hard to sustain.

Weight loss does not come from restriction and willpower alone.

It comes from
• Knowing how to fuel your body properly
• Eating enough protein and fibre to stay satisfied
• Building meals that work in busy, social, real life
• Having accountability when motivation dips

Most people do not need another diet.

They need support.
Structure.
Consistency.
And someone in their corner.

If you are nearly in March and feeling disappointed, this is not the end of the year.

It might just be the right time to do it properly.

Message me if you are ready for steady progress that actually lasts.

I work with women across Kent and London who are tired of starting again every January and ready for sustainable change without extreme rules or restriction

21/02/2026

This is the kind of breakfast I encourage my clients to have, especially at the weekend.

Why?

Because weekends often include meals out, drinks, puddings or foods that are naturally higher in fats and carbohydrates. And that is absolutely fine. But starting the day well makes everything easier.

This bowl gives you

• 200 grams of Fage 0% yoghurt for a solid protein base
• 10 grams of walnuts for healthy fats, intentionally kept modest because fats may be higher later
• Half a nectarine
• One kiwi
• 50 grams of blueberries

You have high quality protein, smart carbohydrates from fruit, plenty of fibre and a good amount of volume. It is satisfying without being heavy.

When you anchor your day with protein and fibre, you are less likely to feel out of control later. You are not restricting. You are creating balance.

Nutrition is not about being perfect all weekend.

It is about making intentional choices that allow you to enjoy the meals out, the family lunches or the glass of wine, without feeling like you have to start again on Monday.

If you want help building this kind of balance into your week, that is exactly what I coach.

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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