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







Read More


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


Read More


Muscle Food Monday- Salad in a jar

So this project has been in the work for a while have been looking at various salads and the best way to prep them.

after doing some digging around on the world wide web and some playing around i have come decided my favourite way to make and store salads  are in jars. You have to stack the jars in specific ways to make sure that the leafy greens stay crisp you also need to make sure you have air tight jars i got mine from lakeland

Clip Top Jars

so with this run through i made what i like in a salad but as the next few weeks go on i will be doing other salads. Before we get to the making of these i want to explain why this way of making salads are the most ideal for you. Firstly you can store these jars in the fridge for 5 days and the salad will be fine this is great for anyone who struggles with lunches at work or if there that lazy after work a dinner is already made. secondly you can control portion sizes. a 1ltr jar is big but it will still put a limit to the amount you can eat otherwise the jar won’t close. This is handy if you struggle to control your portion sizes. Thirdly its economic!!!! now I’m going to run down some maths for you

I made three salads of equal sizing and i have worked out the cost of the ingredients i used for all three Jars. The total of three jars came too £5.25 if we divide that by three it comes to £1.75 per jar. If you made 1 jar for monday to friday as your working lunch it comes to a grand total of £8.75 per week if we compare this to the telegraphs research last year on 9-5 workers lunch habits (Click Here) you can save £44.20 per week on lunches alone (yes we have not taken into account a drink here but I’m sure a green tea isn’t going to ruin my math to badly).

but lets say your not the average person and if your on this site i like to think your going to be eating healthy and we know telco do a self serve salad bar so how does it stack up in comparison. The jars i used are big so we will for now compare it to there large box in there self service counter. This currently is Priced £1.25 more expensive that what our jars cost at a total sum of £3. the only thing included in there salad is the grubby hands that touched those eggs before hand.

so in summery stacking salads in jars is the most cost effective and




  • italian olive oil and balsamic vinigaret £0.60
  • 1/2 a cucumber £0.62
  • 1 pack of small tomatoes £0.80
  • 4 sticks of celery £0.50
  • 1 can of sweet corn £0.61
  • 1 diced carrot £0.10
  • 1 can of tuna £1.15
  • mixed lettuce leafs £0.87IMG_0329

Stacking order

Liquids first!– any sauce your going to use make sure these are the first things in the jars. the trick to all this is to keep things as dry as possible and with all the liquid in the bottom it will stay dry and fresher.

IMG_0330Buffer food second– so this is your big chunked food tomatoes and cucumber are great here as they are mostly liquid structure contained in a shell type skin these hold there shape in wet condition so we use that to build a layer that tower above sauce.



Smaller bits– fill in small gaps and create some more padding with your sweet corn and carrots. you can have your pasta at this level as well but i didn’t add any.IMG_0331

Meats– This is when the meats and cheese get added. i didn’t have any cheese but you can see this is now a fair distance away from the sauce.






Leafy greens– keep your kale and lettuce fresh by having it as the last thing to be placed in the jar.

Seal and place in the fridge– these will keep for 5 days but please keep them facing up and don’t open the seal until your ready to eat it.


Read More