Muscle Food Monday- Low Carb Sandwiches


This week i wanted to find and do something Quirky and and a bit different. and as i know i won’t be able to do that every week i did allot of digging on the web and found the following low carb sandwich or a low carb cucumber sandwich depends on what you want to call it.

so with this recipe i was kinda missing some ingredients but i have made the step by step guide and its really simple to follow and you could just use the concept for most sandwich style foods anyway.


  • Cucumber
  • Cheese
  • Humas
  • Carrot
  • Ham or Turkey (or any thin sliced meat)


  1. Choice is yours!!! slice the cucumber into disks or cut in the middle and make more a roll style shape base
  2. Layer on some Humas
  3. Place ingredients like shredded carrot, meats, cheeses
  4. Cover sandwich on the other side with more cucumber
  5. Serve!

Really simple, really cheep and effective lunch or snack style dish with allot of potential combinations to it. I will delve more into these combos as the weeks roll on. Hope you enjoy and please share with your Friends.

Many Thanks







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Muscle Food Monday- Mixed Fruit and Nuts Jar


Firstly sorry for the lack of blogging august has been manic with work events and my birthday. i not really made this blog a priority and i have been sketchy at best with my content. I have had a interesting summer and it is something i want to share so i hope to find time to come up with a blog to explain my lack of experimental cooking. To get me back into the swing of things i will start off with a nice easy simple one, this Dried Fruit and Nut recipe can be done in any way you like just pic from the list of ingredients below and you will be able to mix them up. what you will need is an air tight jar and a dark place to store them. this is the perfect high protein and fat and fibre snack to keep you from delving into the naughty draw.


Dried pineapple

▪Dried apricots

▪Dried blueberries

▪Thompson raisins

▪Dried figs






▪Brazil nuts


▪Dried cherries

▪Dried mango slices

▪Pumpkin seeds

▪Sesame seeds

▪Macadamia nuts



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Muscle Food Monday- Healthy Full English

Hi All

keeping running with the Healthy Breakfast theme of the next few weeks. i decided to do my version of a full English which is a beloved dish by most in the uk. now i found the ket to this is not so much what you cook its how its cooked that is key. But firstly i like to point out that i ran out of muscle foods chicken sausages which i more than likely would have used so i used conventional sausages. i really do enjoy this and its most commonly featured on my Sunday morning routine as my little treat before i go golf.


  • Egg x2
  • Sausages x2
  • Bacon x2 IMG_1765
  • Tomatos x2 for Big or 5-6 small
  • Salt
  • Pepper
  • Oil


  • pre heat oven to 180 degrees C
  • place Sausages on Oven and let cook for 10 min and rotate them
  • prep your Eggs in a bowel and whisk together the salt and pepper and get in a pan ready to cook.
  • Dice up the tomatoes
  • Place Bacon in the oven with the sausages and leave for a further 10 min
  • cook the scrambled egg and dry fry the tomatoes when there is 5 min remaining on the oven timer.
  • (optional) Slice sausages down the middle and place under grill for 3-5 min
  • Serve with a nice cup of tea!!!

Other things to note

  • you can swap the bacon for turkey rashes.
  • you can have mushrooms dry fried( I’m not a fan of them).
  • you can add sweet potato hash browns (i didn’t make any)
  • you can cook in Coconut Oil (may taste odd)

hope you like this dish


Many thanks



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Muscle food Monday- scrambled egg and steak

Hi All

This month I’m going to give a run down of some breakfast meals you may not consider or have forgot that are good for you. this week we are starting with Steak and eggs. This is possibly a meal that i would like to put in 2 times a week if i have allot of white meats planned during the week for dinner. Red meat will provide you with Iron and other essential B vitamins as well as essential Amino acids that the body cannot produce. The egg will back this up with essential fats and more protein. this meal is very filling and will set you right for the day ahead.

i am actually going to talk about how to best cook a steak and i might add that in at the end of the week i will see how i get on but for now lets cover the basics with the scrambled egg as that comes up a few times this series.



  • 3 eggs
  • salt 
  • pepper
  • oil


  • Heat he pan and place a oil, butter in there for a layer of Greece which will prevent burning and sticking
  • crack the eggs into a bowl and whisk
  • add salt and pepper
  • pour in to the pan and leave for 10 seconds and wait for the egg to form
  • stir gently and often to create your scrambled egg.

Give this a go in the mornings and see your energy levels rise and stay high throughout the day.

hope you enjoy



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Muscle Food Mondays- Pulled Pork for BBQ


So this week we will be looking at Pulled Pork as part of the BBQ series sadly Muscle food don’t seek these joints but they taste great so I’m making it part of the blog. This meat can be eaten on its own or can be added to things link Burgers and Hot dogs. However Pork can be quite a fatty meat so having too much may not be good for your overall diet when you look at macros and calories by the numbers.

Today we are going to cover the very simple way of cooking one of these, so I’m going to tell you now this was marinated in a plane BBQ sauce and left for a day in the fridge. I will mess around with marinades and combinations of how to use these in meals another time on the blog.


1 Small sized pork cooking method.IMG_0418

2 Heat fan oven to 220 degrees to warm up.

3 place pre marinated pork on lowest tray in the oven cover with foil.

4 bring heat down t0 180-200 degrees.

5 cook for 60min

IMG_04196 at 50 min remove the foil and let the top cook over

7 shred


This makes a bread addition to BBQ and can be the meat that bulks out other foods. so i hope this week brings good weather so you can start using some of these dishes for BBQ dinners


IMG_0420many thanks




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Top 5 Tuesday- Top Tea to drink when on a diet


so today i want to talk about Tea. Now I’m quite a huge Tea fan and i enjoy nothing more than a old school breakfast tea but i wanted to go over what would be the best 5 teas to drink while on a health kick or as part of a healthier lifestyle and reasons for these choices and how they would help balance out how you recover from training or a night of drinking while aiding in your training goals.

Number 1- Mint Tea

Why- it helps curb cravings

The smell of pepper mint can suppress your hunger and some reports suggest that drinking a peppermint tea every 2 hours can aid in losing 1 pound a week while having reduced cravings to snack.


Number 2-Chamomile Tea

Why- It aids sleeping and is an anti inflammatory

Chamomile Tea has properties that can be calming and act like a sedative. This can be helpful for insomnia or getting you off to sleep. along side that there is some anti inflammatory properties for digestion post meal and you can gargle it for symptoms of fever or a cold.


Number 3-Ginger Tea

Why- Aids digestion

you can have the best diet in the world but its no good if you can’t absorb the nutrients properly. Ginger will help support the stomach digestives system and can help relieve the symptoms of nausea and motion sickness.


Number 4-Milk Thistle and Dandelion

Why- Aids the liver in recovery and cleansing

So you went out for a night out and hit the drink a bit harder than you wanted and now your liver hates you. drinking Milk Thistle and Dandelion tea will help clean out your liver and make your recovery faster.


Number 5- Oohlong Tea

Why- Metabolism Booster

This is an alternative to Green Tea it will help metabolise Lipids faster in the body this would be your early morning drink when you wake up.


hope this is helpful and i hope you enjoy a culpa tea as much as i do.

next week something different i hope


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Muscle Food Monday- Roasted Vegetables Salad Jar


so i wanted o do something different with this salad series and here it is!!!! this is quite versatile suitable for the vegetarian but can be adapted to suit the meat eater. stacking isn’t really that important here i would advise keeping the dressing separate from the rest but the shelf life is still good when stored in a jar.


chop up all the major ingredients
chop up all the major ingredients
  • 2 tsp coconut oil or ghee
  • 1 brown onion, sliced thick
  • 1/4 cauliflower head, broken into florets
  • 1 cup diced sweet potato or pumpkin
  • 2 garlic cloves, diced
  • 2/3 tsp sea salt
  • 2/3 tsp dried herbs of choice (thyme, rosemary, oregano or sage is nice)
  • 1 cup baby spinach or other green leafy salad
  • 1 roasted red pepper, sliced (I used a pre-bought roasted peppers in a jar)
  • 2 tbsp almond flakes
    mix on that tray well ad add spices on top
    mix on that tray well ad add spices on top
  • 1 tbsp balsamic vinegar
  • 2 tbsp extra-virgin olive oil


To roast, place cauliflower, sweet potato (or pumpkin) and onion with whole garlic cloves in a roasting tray with some melted coconut oil or dollops of ghee. Sprinkle with sea salt and dried herbs and roast for 25 minutes at 200 °C/390 °F.

In a separate pan or saucepan, cook almond flakes on medium heat until golden brown. Make sure to stir very frequently to prevent burning. Add almonds to the grilled vegetables. once cooked leave to cool down if storing in a jar!!!

Slice red peppers and pack in a jar together with some green leafy salad. Pack balsamic and olive oil in a separate container.

when having this hot and you want meat either a plane chicken or a steak some thing that won’t cover over the spices and flavours of the vegetables i opted for muscle foods chicken brests just cooked in the oven for 20 min


hope you all like this it is a big meal and with meat can serve 2 people.

many thanks Robert

Yum Yum!!
Yum Yum!!

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Muscle Food Monday- Beef Hash Steaks with Salad


So this easter weekend has been manic had so much on with clients and seeing friends and having a 13 hour sleep to recover from a lack of sleep over the weekend i was kinda thinking of palming this weeks blog off. That said and in all honesty i didnt get the ingredients for the salad i wanted to do in a jar and for that i apologise. but i did want to post something and that something was still good. i ordered these british hash steaks a while back and to be honest they are amazing. i will add maybe hammering them down and flattening them out would be a great idea to do first but as long as they are cooked through its all good.

simple salad but a fair amount of it


The Salad

nothing fancy here you can mix up any salad but i went with;

  • onion
  • cucumber
  • tomato
  • lettuce
  • pepper
  • celery
should have hammered that down a bit to thin it out. was quite thick to cook through

The Steaks

so these i literally had cooking for 3-4 min each side and had to check they were cooked through before eating as these are close to burgers so you don’t really want there to be any red in the middle.

I will add i cooked these in Ghee some people like it some don’t but it cooks well and smells good.

So this looks great and tastes great if your doing as I’m suggesting with the salad jars and you should be by now this can be whipped up after work for a super quick time of 5 min so no excuses really.

until next week


If your thinking of getting these try out Musclefood website

I’m thinking of blogging some other stuff soon it would be cool if you guys could give me some ideas i might start back up the top 5 tuesdays and get some help from some of the other trainers.


finished product


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Muscle Food Monday-Ribs and Sweet Potato Wedges.

ok so this is a learning curve for both my self and anyone that reads these blogs. This week was an experiment i wanted to make sweet potato wedges and i did want burgers with them but ended up having ribs because my old man had brought some and prepped them withought me knowing. little side note the ribs were not that good i will make a blog about how to do ribs properly so for now I’m going to focus on the wedges and how i did them this week.


With just a splash of oil and a pinch of seasoning and spice, you can turn the humble potato into delicious homemade wedges.

1. Preheat the oven to 200ºC/400ºF/gas 6.

2. Wash the potatoes under cold running water, scrubbing well with a scrubber to get rid of any dirt (there’s no need to peel them).

3. On a chopping board, cut each potato in half lengthways, then cut each half in half lengthways, and then each piece in half again soIMG_1098.JPG you end up with 8 wedges or more.

4. boil them in a saucepan for 10 min

5. Sprinkle over a tiny pinch of salt and pepper, and the paprika on a baking tray.

6. Spread out into a single layer over a large baking trays sprinkle more paprika on, then bake in the hot oven for 35 to 40 minutes, or until golden and cooked through.

8. Use oven gloves to remove the trays from the oven, then leave to sit for a couple of minutes (this will make it easier to remove them from the tray), then use a fish slice to transfer them to a serving dish.







The Ribs Method dads way :/

1. Buy some ribs from Sainsburys or Tesco IMG_1095.JPG

2. put in a cooking bag filled with marinade

3. Set oven to 160ºc for 60 min

4. Serve




so over all these came out quite nice i will be doing wedges again next week but with something else just to see what other things we can put these with. i hope you enjoy them

For more food recipes keep it locked in next week


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Muscle Food Monday-Healthy Kebab


sorry this is late and actually quite rushed i will tidy this up tomorrow when i type up tomorrow top 5 but i had these for lunch and they are amazing!!

Even though they’re not complicated to prepare, these kebabs certainly aren’t tasteless or boring. Brushing the chicken with lemon juice while it grills makes sure that the meat stays tender and the flavor sinks deep into every mouthful, and adding grilled lemons to the plate bumps up the taste even more. Cooking lemons over such high heat leaves them still lemony, but just a little bit less sour, so you can dig out the flesh with a fork and spread it over the chicken, or eat it straight, if you like the intensity.

Serves 4

Prep time 10 min

Cook time 18min


  • 4 boneless skinless chicken breasts;
  • 3 lemons;
  • 4 zucchinis;
  • 2 tbsp. chives, minced;
  • 1 tsp. oregano, dried;
  • 1 tbsp. extra-virgin olive oil;
  • Sea salt and freshly ground black pepper to taste;
  • Small wood skewers;


  1. Preheat the grill to medium high.
  2. Squeeze the juice of 1 lemon into a small bowl.
  3. Cut the chicken into cubes 1 to 1 ½ inches on a side, and slide the cubes onto the skewers.
  4. Rub the skewered chicken with the dry oregano and season with sea salt and black pepper to taste.
  5. Grill the chicken for about 8 minutes (4 minutes on each side), brushing occasionally with the lemon juice.
  6. While the chicken is cooking, cut the zucchinis in half lengthwise. Brush them with olive oil and grill 3 minutes per side or until tender.
  7. Once the zucchinis are done, cut them into slices of about half an inch thick. Divide among the plates and sprinkle with the chives.
  8. Cut the remaining lemons in half and grill them, cut side down, for 2-3 minutes.
  9. Serve the chicken skewers with the zucchinis and a grilled lemon half for each person.

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