This is my favourite breakfast. I have to eat this every morning. It has the right amount of complex carbs, good fats and protein to help me burn fat and repair muscle

Ingredients

40g oats

3 egg whites

100ml skimmed milk coconut milk, or almond milk

Whisk egg whites till creamy. In the meantime cook the oats in milk for 2 minutes

Fold the cooked oats into the egg whites and whisk for a few seconds.

Sprinkle with a handful of chopped almonds

How do I know if a food is high in fat, saturated fat, sugar or salt?

There are guidelines to tell you if a food is high in fat, saturated fat, salt or sugar or not. 

Total fat

High: more than 20g of fat per 100g

Low: 3g of fat or less per 100g

Sugars

High: more than 15g of total sugars per 100g 

Low: 5g of total sugars or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g 

Low: 1.5g of saturated fat or less per 100g 

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium) 

Low: 0.3g of salt or less per 100g (or 0.1g sodium) 

Protein Veggie Chilli Pot

Add chicken breast to increase protein

serves 2

Ingredients:

1 tsp olive oil

1 onion chopped

1 garlic clove crushed

1 red chilli

1 tsp cumin

2 celery sticks

1 green pepper

1 red pepper

1 tin red kidney beans drained and rinsed

I tin of pinto beans drained and rinsed

Pinch sea salt

Black pepper

250ml pasata (or crushed tomatoes)

Method:

Place onion in pan and gentle cook for 5 minutes. Add garlic and cook for further 1 minute. Add remaining ingredients and simmer for 15-20 minutes. 

Serve with 2 tablespoons of quiona and 2 slices of avocado on top. All the essential good fats, proteins and carbohydrates in one pot!

EAT LIKE A TRAINER

You are training every day mixing it up with weights and cardio, but all your hard work 

will be wasted if you are not feeding your body with the right fuel at the right time. 

See how Fiona eats for maximum gains in the studio.

HEALTHY DARK CHOCOLATE MOUSSE in 2 minutes

Thick and rich, full of deep, dark chocolate flavour – and it’s good for you! 

DAIRY FREE, WHEAT FREE, VEGAN & REFINED SUGAR FREE

Ingredients

1 large ripe avocado

2 tablespoons cacao or cocoa powder

¼ cup coconut milk or milk of choice. This is my favourite.

1 teaspoon maple syrup

1 tsp natural vanilla extract

Garnish

Handful of raspberries

Spoon of greek yogurt

Method

Put everything into a blender, and blend until smooth and thick, you can add more coconut milk if 

you like. Spoon the mousse into dessert glasses and chill in fridge for 30 minutes, if you can resist.

Top with a spoon of greek yogurt and fresh raspberries.