Apex Nutrition

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

23/04/2026

Most people fail fat loss not because they’re doing too little… but because they expect 100% every day.

That “all or nothing” mindset?
Miss one workout, have one takeaway, go slightly over calories → “I’ve blown it, may as well start again Monday.”

Reality: fat loss doesn’t come from perfection.
It comes from consistency.

If you hit 60–70% of your targets most days:
• You’re in a calorie deficit more often than not
• You’re building habits you can actually sustain
• You avoid the binge-restrict cycle

100% for 3 days → burnout → 0% for 4 days
vs
70% for 7 days straight

One of these wins every time.

Aim for “good enough” daily, not perfect occasionally.

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10/04/2026

If you want to move faster in HYROX, stop training like an engine with no fuel. Follow

Calories = your output ceiling
Carbs = your performance fuel
Timing = whether you actually use it

Turn up under-fuelled and you’re basically doing burpees on low battery.

Simple rules:
• Eat enough overall (performance drops fast in a deficit)
• Prioritise carbs pre + post (that sled won’t move on protein shakes alone)
• Time it right – fuel before, recover after

And remember… in Ireland we don’t joke about fuel 🚗
…but we definitely under-eat carbs before race day 😅


Hashtags:

09/04/2026

Garlic Prawn Tomato Pasta

Simple, high-protein, and packed with flavour — this is a perfect midweek meal that supports both performance and fat loss goals.

Ingredients (serves 1):
• 75g dry pasta
• 120g prawns
• 1 cup chopped tomatoes
• ½ onion, finely chopped
• 2 cloves garlic, minced
• Handful fresh basil
• 1 tbsp olive oil
• Salt & pepper to taste

Method:
1. Cook pasta as per instructions.
2. Heat olive oil in a pan, sauté onion and garlic until softened.
3. Add prawns and cook for 2–3 minutes until pink.
4. Stir in chopped tomatoes, salt, and pepper — simmer for 5–7 minutes.
5. Toss through cooked pasta and finish with fresh basil.

⸻

📊 Macros (approx):
• Calories: ~520 kcal
• Protein: ~35g
• Carbs: ~55g
• Fat: ~18g

⸻



PrawnPasta NutritionMadeSimple CalorieControlled HealthyEating MealPrepIdeas ApexNutrition

03/04/2026

Creamy Cajun Chicken Pasta (High Protein 🔥)
Made lighter with low-fat cream cheese but still proper creamy 👌

Ingredients:
• Chicken breast
• 2 garlic cloves
• 1 tbsp tomato paste
• 200ml chicken stock
• Low-fat cream cheese
• Cajun spices (paprika, garlic, onion, chilli flakes)
• Pasta
• Optional: parsley

Instructions:
1. Dice chicken, season well, set aside
2. Fry onion + pepper (5–6 mins)
3. Add chicken, cook through (6–7 mins)
4. Stir in garlic + tomato paste (1 min)
5. Add stock + cream cheese, simmer until smooth
6. Cook pasta, mix through sauce
7. Finish with parsley & serve

Macros (per serving approx):
• 520 kcal
• 45g protein
• 55g carbs
• 12g fat

Easy win for fat loss & high protein meals 💪

Save this 🍝

nutrition

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.

⸻

🍜 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

⸻

👨‍🍳 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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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

⸻

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 💪

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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.

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