Muscle Food Mondays- Roast Veggtable, Goat Cheese and Chicken salad Jar


i don’t know about you but this week has been great allot of my clients are getting some good results in training and allot of them are hitting personal bests in some of the majors lifts. weather the british sun has anything to do with these happy determined people I can’t say, but i will confirm the nice weather has improved my mood a fair bit. I will add I’m not a miserable person by any stretch of the imagination but i am starting to think the sun and summer does effect me in a more positive way. I’m certainly happier and I’m able to get up in the mornings allot easier.

So this is the final week of my salad series and this week i wanted to add some new thing, mix in some old stuff while maintaining the basics of the jar theme. i have learned a fair amour over the past 5 weeks doing these salads and it has improved my range of ingredients when using salads. i was using Muscle foods Chicken Brest’s that i had stored in the freezer make sure you give a day to defrost them before cooking.I will come back to this maybe after august because there are so many variations of salads you can make and it would be kinda cool to look at there exotics meet range and see how you can mix that up into a salad, i have heard kangaroo is an interesting meat.


This will make 5 jars

  • IMG_03655 wide mouth quart size mason jar salads
  • 10 tablespoons of olive oil and vinegar dressing
  • 1 quart cherry tomatoes, halved
  • 1/2 cucumber diced
  • 3 sticks of celery
  • 5 bell peppers, seeded and chopped
  • 1 ¼ cup cooked whole grain spiral pasta
  • 5 ounces crumbled goat cheese
  • 1 ¼ cup diced chicken
  • 10 ounce package of Spinach, watercress, lettice


1 Chop up all the peppers and tomatoes and place on a oven tray, do the same with 2 pieces of chicken fillets, place the pasta on boil

2 Cook for 20-30 min at 200 degrees C for chicken and veg, 5-10 min for the pasta

3 Once cooked leave to cool down till cold again

4 Dice up chicken, cucumber, celery

5 Pour olive oil and vinegar dressing in the jars

6 Place in Cucumeber, and celery’s as your first base buffer layer

7 Place in the roasted peppers and tomatoes as buffer layer 2

8 Place on the Pasta (this will also add as an absorber of any moisture that works up or down the jars)

9 Place your Proteins which is the Chicken and diced up goats cheese

10 Place on the spinach, watercress, and Lettuce ready to serveIMG_0371


So with the Sun shining and summer coming round the corner i thought i would get ahead of the curve and start doing some BBQ style food for social events or to make your food lives more interesting. so I’m more than likely going to do a 4-6 week mini series on BBQ food using Muscle Food product lines


i really home this mini series has helped you as it has done me.


Many thanks


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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-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-Spicy Seared Tuna Steaks

so a while back i ordered some Tuna Steaks and with xmas and the holidays being all chicken, turkey, beef and and pork. i have wanted something different for dinner and i enjoyed last weeks tuna lots s i have gone with tuna again but something more complex i wanted to make it interesting so after doing some home work on what spices to use we have come up with this.

please note my pictures have the ingredients to serve 1 person as i was cooking for my self.

Big range of ingredients here prep the tastebuds


Ingredients (serves 2)
– 2 wild tuna steaks (6-8oz each or go bigger if you can handle it!!)
– 1 Tbsp paprika
– 1 tsp of each: ground mustard, garlic powder, ground nutmeg, allspice, ginger, cayenne pepper, tumeric, red pepper flakes, coriander
– salt and pepper to taste
– 1 tbsp olive oil


look at all those colours!!!


  1. Mix spices together in a small bowl.
  2. Evenly distribute olive oil onto tuna steaks
  3. Rub the spice mix all over the steaks.
  4. Throw on the grill (med-high heat) for about 3 min / side.  If you prefer it more rare in the middle (which is how it’s supposed to be served), don’t leave it any longer.  Depending on how thick your steaks are, you may not need 3 min/side.
  5. Enjoy!
This is where it got messy


Dry fry that Asparagus not too fast tho otherwise it will just burn



Cooking time mmmmmmmm



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Muscle food Monday- Healthy burgers

First of these for the year so keeping it short and sweet I decided to have some burgers this afternoon and jeez these were good! They came in a BBQ hamper muscle food was offering in the summer but I had them frozen and kinda forgot about them.

So I had 2 chest sessions today and nothing could be more manly than a burger (with out the bun).

I did make a mini little stir fir with this but we will go into that later

1 pre heat frying pan
2 put burgers in pan (no oil)
3 cook for 2 min per side
4 add stir fry
5Let simmer for a few min
6 serve




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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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Muscle food Monday- Chicken Curry

After a long dissuasion about food with some clients i was tasked with finding a healthy recipe for a curry. i will admit with this i am only looking at the curry its self i did serve this with rice with my friend but i am looking into an alternative as you read this. so long story short over i was put to task with this meal. now i am not a fan of currys nor am i a man that can handle spice but this was great!!!! (minus the losing my tastebuds in the heat). It took about 1 hour total prep and cooking time, but make enough you could take it to work and reheat it  (could end up saving you wasting your lunch going to get something).


What you need:IMG_0214.JPG

  • 2 chicken breasts (approx 350g), cut into small pieces
  • 1 large or 2 small onions, finely chopped
  • 1 red chilli, finely chopped
  • ½ inch piece of ginger, peeled and grated
  • 2 garlic cloves, crushed
  • 150g tinned tomatoes, or fresh tomatoes
  • 3 tbsp of ghee or oil
  • 1 tsp cumin seedsIMG_0215.JPG
  • ½ tsp turmeric
  • ½ tsp chilli powder (add more if you like extra heat!)
  • 2 tsp ground coriander
  • ½ tsp garam masala
  • small handful of fresh coriander, finely chopped
  • salt to taste

How to cook it:

  • Heat the ghee or oil in a pan and add the cumin seeds.IMG_0746.JPG
  • Cook the seeds until they start to splutter.
  • Add the chopped onion and cook until the onion is soft.
  • Now add the fresh chilli, ginger and garlic and cook until the onion is starting to brown.
  • Add the turmeric, chilli powder and ground coriander.
  • Cook for about a minute, then add the chicken.
  • Stir fry the chicken in the spices for about 5 minutes.
  • Add the tomatoes and stir fry for another 2-3 minutes.
  • Now add the salt to taste.
  • Add a cup of water and bring to the boil, then turn down the heat, cover the pan and simmer for 35-40 minutes, or until the water has evaporated.  Stir occasionally.IMG_0747.JPG
  • At the end of cooking, add the garam masala and fresh coriander and stir well into the curry.
  • Serve immediately, although this is also great reheated on another day.

This was enough for 2 people and all the items were really easy to get from shops and that. I’m really pleased how this came out and it has more than likely added a meal to my range of cooking choices.









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Muscle Food Monday- poached egg wrapped in ham

Ok so this isn’t technically from muscle food and it’s been a long time since I did one of these but here goes.

This is super simple and is a nice novel way to have ham and egg.

Pre heat the oven at 180 degrees

Prep the food you need
Olive oil
Backing tray

Oil in the tray give it a brush then line with ham like so



Break eggs and pour into the ham filled trays





Place in the oven for 10min maybe 15 depending on how your oven works.


Once cooked serve with a salad for lunch or with sweet potato fries for a healthy ham egg and chips alternative.

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Chicken Fahitas

So as of late things have been crazy but i really want to get back into blogging stuff again so we are going to start with some food stuff


I’m going to start with a simple chicken fajita cooking recipy me and my brother did a few days ago. altho fajitas do come in a wrap i decided not to and opted for a salad with mine while my brother scoffed his face with all the bread he could consume. because we are going to be looking mostly at the main bulk of the dinner i will not be going into any salad options or prep in this little blog.

Cooking Ingredients 

4 chicken breasts (200g per Breast)

half an onionIMG_0116

1 green perrer

1 yellow pepper

1 red peper

1 chillie

dash of olive oil.



1) Dice up all chicken into small strips

2) Place chicken into wok and have on a mid to high heat while doing stage 3

3) Chop up all peppers and onion and place in a separate frying pan on a medium heat

4) When chicken has turned more of a white colour add in any bbq or spice flavouring and store in well.

5) Keep string while cooking for a further 15 min

6) Serve at dinner tabel


 The salad and condiments that we used


total cooking time for this was 30-40 min depending on how quick you are with cutting up the food. its a simple dish and if you make more than you need it can be used for a lunch the next day.

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