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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 12pm - 8pm Thursday 9am - 5pm Friday 9am - 4pm

Optimal Health and Performance

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Ireland
Kilkenny
Optimal Health and Performance

Online weight loss. Online Coaching to Fuel Your Body & Mind! Performance Nutrition, proven results

30/07/2025

27/07/2025

Seven spinach and mixed leaves products have been recalled after a detection of the harmful bacteria Listeria monocytogenes.

24/07/2025

Update to recall of various branded prepared meals and side dishes produced by Ballymaguire Foods due to the possible presence of Listeria monocytogenes https://ow.ly/RbAg50Wu1bl

26/06/2025

20/06/2025

https://pmc.ncbi.nlm.nih.gov/articles/PMC6682904/ The enclosed research paper is quite detailed but sections. 4.1,5.1,5.2,6.1 & 6.4 give some insights into why we need to pay attention to our gut microbiome.

07/06/2025

Great progress from this client who’s goal was to lose weight, maintain muscle, increase energy and feel better.

04/06/2025

Meal plan, advice on portions, personalised macros and calories provided along with an app to track your food with custom recipes for Optimal Health.

03/06/2025

Some last minute appointments this week. What’s app 087-7112046 or call if you’d like to chat about what package might suit you best.

28/05/2025

When you just need something but don’t want to ruin the good intentions try this! Natural sweetness, low calorie, full of nutrients and filling ☀️

05/05/2025

Black Bean & Lentil Chilli.

Plant based, Vegan & Vegetarian & super tasty too!
Batch cook for the week as it serves 10, have it on its own for lunch or add some of the suggestions below for a larger meal.

A very friendly 200 calories per portion
10 g protein
10 g fibre
Ingredients

1 tablespoon olive oil
1 large onion
2 sticks celery
3 carrots
2 cloves garlic
2 tsp (flat) chilli powder
1 dessertspoon chipotle paste
2 tsp ground cumin
1 tsp mixed spice
1 bay leaf
750 ml water
410 g puy green lentils
500g passata
1 tin black beans, drained & rinsed
1 tin kidney beans, drained & rinsed
1 tin sweetcorn, drained & rinsed
1 red pepper
Good pinch sea salt & black pepper
2 dessertspoons maple syrup (optional)
1 vegetable stock cube/pot

Method

1.Dice all your vegetables.
2.Mince the garlic.
3.Heat the oil in a large saucepan, add in the onion, garlic, celery, green pepper & cook for 2 mins on a low heat to soften.
4.Add in the carrots, cook for a further minute before adding in the chilli powder, paprika, chipotle, all spice & cumin.
5.Stir to combine & gently continue to cook for 2 mins.
6.Add in the stock, passata & water.
7.Stir well, bring to a simmer before adding in the bay leaf & washed lentils.
8.Bring to the boil, simmer for approx. 30 mins. (If using the slow cooker to finish this you can add it in now & cook on high heat for 45 -60 mins).
9.Add in the beans, corn & maple syrup (if using as this is optional), slat & pepper & cook for a further 20 mins on the cooker or 30-45 in the slow cooker.

To serve; Serve with rice (calories not included above), on its own in a bowl or add some diced avocado, a squeeze of lime, chopped coriander & a drizzle of natural or Greek yoghurt to cool it down if you find to too spicy.

Address

Kilkenny

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	12pm - 8pm
Thursday	9am - 5pm
Friday	9am - 4pm

Telephone

+353877112046

Website

http://optimalhealthandperformance.ie/

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Optimal Health started in 2009. The goal was to provide an individual approach to nutrition to individuals because we are!

For the past 11 years I have worked with clients to improve their health & wellness.

As a qualified chef I have a love of real food but I know not everyone wants to spend hours preparing meals. Whatever your goal is I have a range of meal plans available (after having an in depth consultation). I provide recipes that I’ve tried & sometimes created. I have meal plans for plant based & vegetarians too, (one of the most often asked questions). I can tailor make a plan for you, provide shopping lists & recipes to match.

Being accountable is often the best way to achieving your goals that’s why so many of my clients opt to return on a regular basis to stay on track. That’s why I created the 12 week package.

Performance Nutrition.