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Apex Nutrition

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Apex Nutrition

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

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 💪

mealprepideas irishfitness nutritioncoach easydinner

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.

12/02/2026

POV: You’ve been overpaying for this bowl when you can make it at home 👀🔥

Paprika Chicken Bowl (Serves 2–3)

For the chicken:
• 2 chicken fillets
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp sweet paprika
• 1 tsp garlic powder
• Salt & pepper

Method:
1️⃣ Toss chicken in oil + spices + seasoning.
2️⃣ Air fry 180°C for 16–18 mins (or oven 200°C for 20–25 mins).
3️⃣ Rest 5 mins, then slice.

For the bowl:
• 1 cup cooked quinoa
• 1 large sweet potato, cubed & roasted (200°C, 25 mins)
• Handful chopped lettuce
• Cherry tomatoes
• Spring onion
• Fresh chilli (optional)

Layer everything up and load with sauce 👇

Sprout-Style Paprika Yoghurt Sauce:
• 6 tbsp natural yoghurt
• 1 tbsp mayonnaise
• 1 tsp harissa
• 3 cloves grated garlic
• 1 tsp smoked paprika
• 1 tsp sweet paprika
• Juice ½ lemon
• Juice ½ lime
• Big pinch salt
• Handful chopped chives

Mix until smooth. Chill 20 mins if you’ve time (game changer).

Drizzle generously. Don’t be shy with it.

Save this for your next meal prep 🔥

10/02/2026

What I eat as a dietitian ahead of the race in the this Wednesday.

06/02/2026

Batata Harra 🇱🇧
Classic Lebanese spicy potatoes with chicken & garlic yogurt tahini sauce
Serves 2–3

Potatoes & Chicken
• 500g potatoes, cubed
• 1–2 tbsp olive oil
• Salt & pepper
• 300g chicken breast, diced
• 2 large handfuls spinach
• 2–3 tbsp pomegranate seeds

Spice Mix (in the pan)
• 2 cloves garlic (or 2 tsp paste)
• ½–1 tsp chilli flakes 🌶️
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tbsp tomato paste + chopped tomatoes (a little bit)
• Juice of ½ lemon
• Handful fresh coriander

Garlic Yogurt Tahini Sauce
• 150g full-fat yogurt
• 1 tbsp tahini
• 1 small garlic clove, grated
• Juice of ½ lemon
• 1 tbsp finely chopped parsley
• Salt to taste

Method
1️⃣ Roast or air-fry potatoes with olive oil, salt & pepper at 200°C for 30–35 mins until crispy.
2️⃣ Pan-fry chicken until golden and cooked through, set aside.
3️⃣ In the same pan, sauté garlic in olive oil.
4️⃣ Add chilli, cumin, coriander & tomato paste — cook until fragrant.
5️⃣ Toss in potatoes + lemon juice, coat well.
6️⃣ Add chicken and spinach, let spinach wilt.
7️⃣ Mix all sauce ingredients until smooth.
8️⃣ Spoon sauce onto plate, top with batata harra, finish with coriander & pomegranate.

Spicy, garlicky, creamy, crunchy Lebanese comfort food 🤌

01/02/2026

If you’re craving cheesecake but want to keep it high-protein

Vital cheesecake yogurt:
🍪 Biscoff edition
☕ Tiramisu edition
Which one are you picking?”

dietfriendly easyrecipes

⸻

🍪 Biscoff Cheesecake Yogurt

Ingredients:
• 1 pot high-protein vanilla or natural yogurt
• 1–2 tbsp light cream cheese
• 1 tsp Biscoff spread (melted slightly)
• Crushed biscuit (Lotus or digestive) for topping

Method:
1. Mix yogurt + cream cheese until smooth.
2. Swirl in the melted Biscoff.
3. Top with crushed biscuit.
4. Chill for 6 hours if you want it extra thick

⸻

☕ Tiramisu Cheesecake Yogurt

Ingredients:
• 1 pot high-protein vanilla or natural yogurt
• ½ tsp coffee granules (mixed with a tiny splash of hot water)
• Cocoa powder for topping, Biscoff biscuits

Method:
1. Mix yogurt + cream cheese until creamy.
2. Stir in the coffee mix.
3. Dust with cocoa powder.
4. Add biscuit crumble if you want the full tiramisu vibe.

28/01/2026

Korean BBQ Turkey Sandwich 🇰🇷🥪
High-protein, big flavour, zero boredom.

Sticky Korean BBQ turkey, creamy burrata, peppery rocket — elite lunch vibes.

Per sandwich 👇
🔥 ~520 kcal
💪 ~42g protein

Ingredients:
• 120g cooked turkey
• 2 slices whole grain bread
• 1 tbsp Korean BBQ sauce
• 40g burrata
• Spring onion & rocket

Method:
1️⃣ Heat a pan and warm the turkey with Korean BBQ sauce until sticky and caramelised.
2️⃣ Lightly toast the bread.
3️⃣ Spread burrata on one slice.
4️⃣ Add the BBQ turkey, spring onion, and rocket.
5️⃣ Close, press gently, enjoy 😮‍🔥

High protein ✔️
Filling ✔️

12/03/2024

Not sure what to eat on game day?

Continuing our series on performance nutrition, Aine gives us tips prepping for game day.

Scroll to get ideas.

24/12/2023

Happy Christmas from Apex Nutrition. Thanks for all the support this year. Going to bring a lot more for 2024!

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Cork

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Monday	9am - 7pm
Tuesday	9am - 7pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 3pm

Website

https://apexnutrition.ie/

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