Get Monthly and Quarterly Subscription!! Join Now!! . . Visit us: www.mymenucoach.co.uk . . #diet #meal #dieteat #coach #dietfood #healthy #healthyfood #health #healthylifestyle #nutrition #fit #food #instagood #mymenu #mymenucoach

Our turkey & quinoa salad. #muscle #fatloss #trilife #gymlife #nutritioncoach #cleaneating #teamenduraprep #transformation #goals #sport #crossfit #foodporn #ultrarunning #instagood #instafood #strength #fitnessjourney #healthylife #breakfast #energy #gains #yoga #cardio #inspiration #triathlon #selfcare #vitamin

Vegan power bowl. Another one that could be in your diet plan.......... #muscle #fatloss #trilife #gymlife #nutritioncoach #cleaneating #teamenduraprep #transformation #goals #sport #crossfit #foodporn #ultrarunning #instagood #instafood #strength #fitnessjourney #healthylife #breakfast #energy #gains #yoga #cardio #inspiration #triathlon #selfcare #vitamins #fitlife #ironmanwales #coach

The Right Food & Diet by Professionals for Everyone!! Here you got the best diet plans!! . . Visit us: www.mymenucoach.co.uk . . #diet #meal #dieteat #coach #dietfood #healthy #healthyfood #health #healthylifestyle #nutrition #fit #food #instagood #mymenu #mymenucoach

Lean meat and rice, some herbs and spice and voila. Train, eat, recover, repeat! #muscle #fatloss #trilife #gymlife #nutritioncoach #cleaneating #teamenduraprep #transformation #goals #sport #crossfit #foodporn #ultrarunning #instagood #instafood #strength #fitnessjourney #healthylife #breakfast #energy #gains #yoga #cardio #inspiration #triathlon #selfcare #vitamins #fitlife #ironmanwales #coach

Our meal plans are designed with flexibility. If there's a suggestion that you like then it's OK to have it for multiple meals in a week. This will save money and prep time. #muscle #fatloss #trilife #gymlife #nutritioncoach #cleaneating #teamenduraprep #transformation #goals #sport #crossfit #foodporn #ultrarunning #instagood #instafood #strength #fitnessjourney #healthylife #breakfast #energy #gains #yoga #cardio #inspiration #triathlon #selfcare #vitamins #fitlife #ironmanwales #coach

Check out our Diet Options!! They can give you a healthy option for breakfast, lunch and dinner!! . . Visit us: www.mymenucoach.co.uk . . #diet #meal #dieteat #coach #dietfood #healthy #healthyfood #health #healthylifestyle #nutrition #fit #food #instagood #mymenu #mymenucoach

The humble bowl of cereal. We’re not afraid to put something this basic into our meals plans. It’s cheap and a good breakfast or snack for the right goals. #nutrition #nutritionist #teamenduraprep #triathlon #fitness #running #training #crossfit #gym #weightlifting #swimbikerun #endurance #atlanticrow #fuel #tri #ultramarathon #ultrarunning #fit #marathon #cycling #running #diet #healthyliving #eatclean #ironmanwales #coaching #eating #triathlete #runner #rowing

A lovely fresh rice bowl. INPUT nutritionally dense + high quality food. OUTPUT = good health + improved performance. #nutrition #nutritionist #teamenduraprep #triathlon #fitness #running #training #crossfit #gym #weightlifting #swimbikerun #endurance #trilife #fuel #tri #ultramarathon #ultrarunning #fit #marathon #cycling #running #diet #healthyliving #eatclean #ironmanwales #coaching #eating #triathlete #runner #cyclist

We're at sea .............. The In Deep Ship team are currently 1500 miles into their row across the Atlantic ocean. It's been awesome supporting the team in their preparation, helping them get to grips with the extreme energy demands of their training, negotiate sufficient weight gain pre trip and support their nutrition planning for fueling during the challenge. Nearly there team, keep truckin' #nutrition #nutritionist #teamenduraprep #triathlon #fitness #running #training #crossfit #gym #weightlifting #swimbikerun #endurance #atlanticrow #fuel #tri #ultramarathon #ultrarunning #fit #marathon #cycling #running #diet #healthyliving #eatclean #ironmanwales #coaching #eating #triathlete #runner #rowing

Chorizo muffins, another easy recipe in our meal plans. #nutrition #nutritionist #teamenduraprep #triathlon #fitness #running #training #crossfit #gym #weightlifting #swimbikerun #endurance #trilife #fuel #tri #ultramarathon #ultrarunning #fit #marathon #cycling #running #diet #healthyliving #eatclean #ironmanwales #coaching #eating #triathlete #runner #cyclist

Baked avocado, bacon and eggs, simples! Another easy one from our selection of 2000 recipes. #nutrition #nutritionist #teamenduraprep #triathlon #fitness #running #training #crossfit #gym #weightlifting #swimbikerun #endurance #trilife #fuel #tri #ultramarathon #ultrarunning #fit #marathon #cycling #running #diet #healthyliving #eatclean #ironmanwales #coaching #eating #triathlete #runner #cyclist

Did you know .......... You don't have to be a chef to follow our meal plans. Most of the recipes only have a few ingredients and we advise on batch cooking a selection of meals in our plans to save you time in the kitchen. Pictured here is a simple eggs and avacado from our selection. #nutrition #nutritionist #teamenduraprep #triathlon #fitness #running #training #crossfit #gym #weightlifting #swimbikerun #endurance #trilife #fuel #tri #ultramarathon #ultrarunning #fit #marathon #cycling #running #diet #healthyliving #eatclean #ironmanwales #coaching #eating #triathlete #runner #cyclist

Before you go making any drastic changes in January, ask yourself 'is this new habit going to be sustainable through February, March and beyond?' If the answer is 'no' then then it's likely not the right change to make. At My Menu Coach we are all for longevity, sustainable changes that support good health over the long term. Pictured here is a salmon bake from one of our meal plans. #nutrition #fitness #health #healthylifestyle #healthy #healthyfood #weightloss #diet #motivation #workout #gym #food #wellness #fit #fitnessmotivation #lifestyle #healthyliving #bodybuilding #healthyeating #vegan #fitfam #exercise #protein #training #nutritionist #weightlossjourney #foodie #personaltrainer #eatclean #teamenduraprep

Cheers to more shared successes in the new year!!! HAPPY NEW YEAR 2020 . . www.mymenucoach.co.uk . . #newyear #happynewyear #newyear2022 #happy #newyearseve #photography #newyears #instagram #party #goals #new #celebration #winter #art #music #life #family #fun #jan #style #mymenucoach

Did you know ............... The My Menu Coach system has over 2000 recipes. When a member sets their goals, lifestyle information, likes/dislikes and preferred number of meals per day the right recipes get matched to their plan. Plans can be updated every week. With each plan you'll get a full macro break down of each meal and the weekly total plus a shopping list to get the ingredients you need. If you don't like a meal in the plan, request a swap, simples! Pictured is our asian chicken stir fry. #nutrition #fitness #health #healthylifestyle #healthy #healthyfood #weightloss #diet #motivation #workout #gym #food #wellness #fit #fitnessmotivation #lifestyle #healthyliving #bodybuilding #healthyeating #vegan #fitfam #exercise #protein #training #nutritionist #weightlossjourney #foodie #personaltrainer #eatclean #teamenduraprep

Did you know .................. In most cases the cost of a My Menu Coach subscription is offset by the savings to your grocery shop! What you get: Personalised Meal Plans ✓ Personalised Meal Plan ✓ Easy To Follow Recipes ✓ Shopping List ✓ Progress Tracking ✓ Professional Support ✓ Cancel Anytime £15 / month or £40 / quarterly. #nutrition #fitness #health #healthylifestyle #healthy #healthyfood #weightloss #diet #motivation #workout #gym #food #wellness #fit #fitnessmotivation #lifestyle #healthyliving #endurance #healthyeating #ironmanwales #fswimbikerun #exercise #protein #training #nutritionist #weightlossjourney #triathlon #eatclean #teamenduraprep

Gluten!!!!🌾 🌾 🌾 ⠀ ****⠀ For some reason gluten has become the devil with people fearing its very existence. ⠀ ****⠀ FACT CHECK: ⠀ - Gluten is a protein found in plants such as wheat, rye, oats & barley.⠀ - Coeliac disease is an autoimmune disease NOT a allergy or intolerance. ⠀ - Having coeliac disease really sucks - not only does it affect what people eat but can have other serious health complications associated with it. ⠀ - If you cut out gluten from your diet ( & you do not have a medical reason to do so) you are missing out on a huge range of foods that provide many other beneficial nutrients & could be putting yourself at risk of nutrient deficiencies. ⠀ ****⠀ Gluten is good 😀 🥖 🥖 🍞 🍜 don't cut out any food group unnecessarily and without advice from a professional - you could be doing yourself more harm than good. ⠀ ⠀ #nutritioncoach #transformation #goals #strength #sport #healthylife #gains #breakfast #cardio #fitnessjourney #energy #yoga #coach #inspiration #fitlife

Do you experience tummy upset and bloating during long exercise sessions?⠀ ****⠀ Avoid the F's before and during training - Fat & Fibre.⠀ ****⠀ Eat simple carbs: white bread, rice cakes, white rice, sweets, cereal bars etc. This allows the body to absorb the glucose it requires for energy more efficiently and helps reduce any GI upsets during your session. ⠀ ⠀ #sportsnutrition #nutrition #fitness #sports #healthylifestyle #health #gym #sportsperformance #workout #fit #preworkout #motivation #nutritioncoach #im #nutritionist #training #triathlon #running #healthy #athlete #nutritiontips

Weekend loading 🙌 🙌 🙌 ⠀ What's everybody cooking up tonight?⠀ ⠀ ⠀ ⠀ #recipe #follow #like #yum #restaurant #breakfast #foodiesofinstagram #cuisine #cake #foodblog #italianfood #pasta #chicken #healthylifestyle #homemadefood #foodpic #stayhome #indianfood #foodlovers #foods #sweet #cookingtime

Egg, avo & tomato bagel for breakfast anyone?⠀ ⠀ Check out more of our recipes at MMC 🥑 🍅 🥖 ⠀ ⠀ #breakfast #food #foodie #instafood #lunch #healthyfood #yummy #foodphotography #delicious #brunch #coffee #foodstagram #homemade #healthy #love #goodmorning #breakfastideas #foodlover #healthylifestyle #tasty #morning #eggs

Honey is a free sugar, it is classed in the same way as table sugar, syrups and other added sugars. It is not a super food or a healthy option. ⠀ ****⠀ There are no approved health claims that would recommend honey as a healthy alternative to sugar. ⠀ ****⠀ It's advantage is that it's dominant sugar is fructose which is so much sweeter than other sugars (glucose, sucrose). Because it is so sweet you are likely to use less of it. ⠀ ****⠀ So just be mindful when you go to add another spoonful because it is "healthy"! ⠀ ⠀ ⠀ #honey #sweet #nowthefacts #nutritionist #healthy

What doesn't go on MMC's insta 😋 ⠀ ****⠀ Crusty bread with some of this and banana makes the perfect weekend breakfast 👌 ⠀ Life is about balance, enjoy 😀⠀ ⠀ #lovefood #lovemilka #treattime #itsoktoeat #chocolatespread #yummy

Who doesn't love pancakes for breakfast.....or lunch or tea for that matter. ⠀ ****⠀ Check out our peanut butter pancakes at MMC 🥞 🍴 👍⠀ ⠀ #pancakes #breakfast #greatwaytostart #nutritious #cooking #lovefood #fuel

This may sound a bit strange but have you ever tried frozen grapes?⠀ If you have a sweet tooth and are always craving something sweet after a meal, try frozen grapes!⠀ I kid you not, they taste so sweet and somehow manage to curb that craving. ⠀ Give it a try 🍇 🍇 🍇 🙂⠀ ⠀ #curbthatcraving #5aday #toptips #grapesaregood #nutrition #stayhealthy

Confused about fats - what you should be eating what you shouldn't?⠀ ****⠀ Fats are made up as different types of fatty acid and are classified as saturated, polyunsaturated or monounsaturated. Within the group of polyunsaturates lie omega's 3 & 6's which are essential for our health (trans fat is an exception to the unsaturated fatty acid groups and should be avoided). ⠀ ****⠀ Omega 3's: These come in 3 different forms eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) ad alpha-linolenic acid (ALA). Our bodies cannot make ALA and so we must get it through food and whilst DHA and EPA can be made by the body it is more efficient to get them through food.⠀ Foods rich in omega 3's: oily fish, eggs, flaxseeds, green leafy's. ⠀ ****⠀ Omega 6's: The most commonly found omega 6 is linoleic acid, this is not made by the body and needs to be included in the diet. It is commonly found in vegetables oils and some nuts. ⠀ ****⠀ Saturated fats: these need to be eaten in small amounts and should make up no more than 11% of total energy intake or roughly 20g (w) 30g (m). Whilst no food is 100% saturated or unsaturated you can reduce your intakes by: ⠀ using lower fat dairy products, meats lower in fat (lean, white meats), being mindful of oils & spreads and grilling or baking instead of frying & roasting. ⠀ ****⠀ Getting to know your fats is a good way to protect your heart, manage your weight & stay healthy. ⠀ If you want to chat more about fats then visit MMC & book in for a consultation. ⠀ ⠀ #fats #eatsmart #eathealthy #smallswaps #healthyheart #healthyweight #knowyourstuff #nutritionist

Do you meal plan?⠀ ****⠀ It may sound tedious but it is such an effective way to ensure you are eating a good variety of foods and stops you getting to meal times and just cooking the easiest thing you can 🍕🌭🍔 It also reduces food waste AND your shopping bill!⠀ ****⠀ You can download this meal planner from the British Nutrition Foundation or better yet let MMC plan your meals for you 😀 👌 We will ensure you are getting exactly what you need and take the stress out of trying to decide what to eat everyday. ⠀ ⠀ #behealthy #mealplan #5aday #nutritionist #hatefoodwaste #savethepennies #eatsmart

I am always on the look out for snacks I can take on walks to keep my daughter happy.⠀ I found this on the bbc good food website - it's a no added sugar banana bread - I made them into muffins and they were delicious. ⠀ I'm normally not a fan of cakes/sweets that are no sugar, no fat (if your going to have a cake you might as well enjoy it) but I am a bit more careful when it comes to feeding little people and so many of the "kid friendly" snacks are packed full of rubbish. ⠀ ⠀ Give it a go - you will be really surprised how good it tastes. ⠀ ⠀ #bbcgoodfood #littlepeople #lovebananas #snacktime #healthy #nutrition

Do the foods you eat impact on your mood and how you feel?⠀ ****⠀ Emerging research labelled as "nutritional psychiatry" looks into how dietary patterns are associated with the risk of depression. ⠀ ****⠀ As with all nutritional research there are a lot of if's, buts and confounding factors, however, the research is showing that adopting a Mediterranean style diet may reduce a persons risks of depression alongside other illnesses such as cardiovascular disease. ⠀ ****⠀ A Mediterranean diet is one made up of lots of fruit and veg, olive oil, cereals and legumes (chickpeas, beans, lentils etc), moderate amounts of fish and a small intake of red meat and dairy.....not to forget - the small glass of red wine on the side 🍷 👌 ⠀ ****⠀ Why not give it a go and see how it makes you feel 🍓 🍊 🍉 🍇 🍞 🍷 ⠀ ⠀ #food #5aday #MedDiet #nutrition #feelbetter #feelgood #eatandbehappy

Even her porridge can't escape some hidden veg!😀🥕🥕🍽️⠀ Grated carrot in porridge works a treat and is a great way to add to your 5 aday. ⠀ ⠀ ⠀ #nutritionist #loveoats #porriderocks #5aday #breakfast #feedinglittletums #healthy #loveveg #getitdownyou

A little teaser ....................⠀ ⠀ In 2020 My Menu Coach fuelled athlete Rhys Jenkins becamse the fastest person to run the entire 870 mile Welsh Coast Path. ⠀ ⠀ #RokmanFilm were following and their exciting documentary is on it's way! ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ #ultramarathon #running #trailrunning #run #marathon #runner #ultrarunning #ultrarunner #runners #ultratrail #trail #instarunners #trailrun #trailrunner #runnersofinstagram #ultra #fitness #marathontraining #training #runhappy #halfmarathon #runningmotivation #instarunner #triathlon #runnersworld #mountainrunning #garmin #walescoastpath #teamenduraprep

Have you decided to get into endurance sports but found that you are constantly hungry, ill, sore and irritable?⠀ ****⠀ Fuelling correctly is just as important as training. You need to be thinking about food all of the time! Pre, post and during exercise.⠀ ****⠀ Fuelling is not as simple as calories in, calories out you need to be eating the right foods to ensure maximum performance. ⠀ ****⠀ Here are a few things to look out for:⠀ 1. Eat carbs - they are your bodies fuel. ⠀ 2. Protein intake - you need to be eating high quality proteins to help aid recovery (milk is awesome for this!)⠀ 3. Think about your vitamins & minerals: zinc, magnesium, calcium, vitamin D, sodium & potassium. They are co factors to 1000's of biochemical reactions including: energy production, muscle function, immune function & the maintenance of fluid levels. ⠀ 4. Eat lots of fruit & veg - these are full of antioxidants (among other things) which help protect your immune system, reduce inflammation & aid recovery. ⠀ ****⠀ If you are worried about your diet visit us at MMC and book in for a consultation 😀 ⠀ ⠀ #endurance #fuel #food #healthyfood #5aday #eattotrain #endurancesports #keepgoing #staystrong #performancenutrition #swimbikerun

New year social media is full of promises of a new you but with so many people telling you so many different things about food how do you know who to trust?⠀ ****⠀ The UK has certified registers made up of qualified professionals who base their advice on scientific evidence. Although the advice might not be as sexy as other advice out there it works and more importantly keeps you healthy. ⠀ ****⠀ These professional bodies hold registers for certified: nutritionists, dietitians, sports nutritionists & nutritional therapists. ⠀ ****⠀ Individuals associated with these have a degree, or other higher level qualifications. They didn't pay £50 to do an online course or decide that because they stopped eating carbs everybody else should. ⠀ ****⠀ Check who's advice you are taking because it could be doing you more harm than good.⠀ ⠀ #nutritionist #factcheck #science #begood #nofads #evidencebased #food #healthy

Need guidance with your nutrition in 2021? The My Menu Coach meal planning service helps implement sustainable healthy nutrition habits. In most cases the price of a subscription is more than saved on your weekly shop too. This short clip demonstrates how it works. We also offer nutrition consultations with registered nutritionist Laura either ad hoc or on a monthly basis. Visit www.mymenucoach.co.uk for more infortmation or drop support@mymenucoach.co.uk a message. No trends, no fads, no quick fixes, just simple and effective changes for long term good health! #nutrition #fitness #health #healthylifestyle #healthy #healthyfood #weightloss #diet #motivation #workout #gym #fit #wellness #food #lifestyle #fitnessmotivation #healthyliving #athlete #healthyeating #fitfam #carbs #protein #training #exercise #nutritionist #eatclean #personaltrainer #foodie #weightlossjourney #teamenduraprep

How many times have you heard the phrase "you are what you eat"?⠀ Yes there is truth to it but eating and eating habits are complex- a constant battle between internal controls and external stimuli. ⠀ *****⠀ Hormones, stress, friends, the weather, socio-economics, education, family, exercise, advertising, emotions, smell, photos and even the clothes we are wearing can all influence our food choices. ⠀ *****⠀ Unfortunately we live in an obesogenic environment - an environment that has us surrounded by unhealthy & convenience foods.......petrol stations, vending machines, advertising, promotions, 241, BOGOF deals etc. ⠀ ****⠀ Whilst some work can be done to control these external drivers ( I mean try changing out of those joggers into something smart to eat your tea 😉 ) it is the internal ones we need to pay more attention to. Your body is trying to keep you alive, everyday - that is it's goal. It knows you pretty well and will let you know when you need more food & when you have had enough. You just need to learn how to listen to it 💆⠀ ****⠀ ⠀ ⠀ ⠀ #nutrition #healthylife #youarewhatyoueat #5aday #nutritionist #mindfuleating

Join our team ..................... We are looking to work with a selection of the UK's top personal trainers. Personal Trainer + My Menu Coach = Goals Achieved for your clients in 2021! Interested PT's drop us a DM! #nutrition #fitness #health #healthylifestyle #healthy #healthyfood #weightloss #diet #motivation #workout #gym #fit #wellness #food #lifestyle #fitnessmotivation #healthyliving #healthybody #healthyeating #fitfam #vegan #protein #training #exercise #nutritionist #eatclean #personaltrainer #foodie #weightlossjourney #mymenucoach

From the team at Enduraprep & My Menu Coach ..................⠀ ⠀ Have a great Christmas! ⠀ ⠀ See you in 2021! ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ #triathlon #swimbikerun #ironman #triathlete #running #triathlontraining #cycling #run #bike #training #swim #tri #swimming #trilife #fitness #ironmantraining #triathlonlife #coach #nutritionist #healthyliving #runner #ironmantri #cyclinglife #triatlon #nutrition #marathon #motivation #strong #Slovenia #Wales

Something for you cyclists & triathletes. Enduraprep are offering a FREE 12 week power based cycling improvement plan! free with code: ISOLATION Within the plan you can also find a voucher code for 50% of month with My Menu Coach! Link in @enduraprep Bio or search ‘Enduraprep Training Peaks’ to find their plan shop. ⠀ Enjoy 😎 ⠀ ⠀ #triathlon #triathlontraining #Motivation #training #triathlonmotivation #vo2max #teamenduraprep #Britishtriathlon #Running #marathon #ultrarunning #gozwift #endurance #trizone #Cycling #triathlonpics #strava #Ironman #triathlonshots #swimbikerun #triathlonphotography #trilife #swimming #bikeporn #swim #tricoach #Cardiff #Cardiffblogger #Coaching #inspiration

I don't think anybody wants to know how many calories are in a mince pie right now, and we have definitely all had enough of 2020. ⠀ *****⠀ So enjoy time off if you have it, enjoy Christmas food, accept you might eat a little more than usual, don't regret it or feel guilty about it.⠀ *****⠀ Don't set yourself eating goals just because it's Christmas - eg. eat as much as you possibly can this week in the promise of starving yourself next - it doesn't work. ⠀ *****⠀ Keep active, walk the dog/kids, get outside & keep eating lots of fruit & veg (even if it is in between mince pies & miniature heroes) 🙂🍓🥑🌽🥕

Natures Mars bar! 🍌🍌🍌⠀ Looking for a easy way to sweeten up your porridge or pancakes???⠀ ⠀ Add a mashed up banana - helps you cut down on free sugars & tastes delicious 😀⠀ ⠀ ⠀ #nutrition #healthylife #food #5aday #bananas #healthydiet

Did you skip breakfast this morning?⠀ So many people do not eat breakfast - It is definitely our favourite meal of the day when you can choose from all the best foods ; oats, toast, crumpets, eggs, fruit, yogurt, muffins, bagels (etc, etc, you get the idea)⠀ *****⠀ It is true that people who don't eat breakfast are more likely to have weight management issues. Skipping any meal will often result in over eating throughout the day as your body craves those missed calories and nutrients. ⠀ *****⠀ If you are a breakfast dodger start small - a bowl of fruit or a yogurt and slowly build up your portions. You will notice a difference 😀🥐🍞🥑⠀ *****⠀ If your stuck for ideas visit us at MMC. ⠀ ⠀ #nutrition #breakfast #healthfoods #starttheday #5aday #nutritionist #riseandshine

Have your eating habits changed over lockdown? Do you find you eat more, eat less, feel less hungry, boredom eat?⠀ ****⠀ Research has suggested that we have become more aware about what we eat since the beginning of the pandemic. More people understand the links between diet & immunity. Healthy diet = healthy body. ⠀ BUT does awareness = change?????⠀ ******⠀ It is all well and good being aware of these things but putting them into action is another story. ⠀ Here are some tips to help get you started:⠀ - Make small changes - don't go cold turkey! Little food swaps make a big difference. ⠀ - Add vegetables to everything! - carrot porridge, spinach pancakes, courgette muffins - get creative⠀ - Buy (and fill) a fruit bowl so you always have a go to snack. ⠀ ⠀ Visit MMC for some more recipe and healthy eating ideas. ⠀ ⠀ Happy Friday 😀🍉🍊🍓🌽🥕 ⠀ ⠀ ⠀ #nutritionist #healthyliving #covid #5aday #nutrition #changethehabit #itwillbeok #vegisbest #healthyeating #feelgood

Spinach pancakes have become my latest obsession. I discovered them when trying to add some extra vegetables to my daughters lunch (I am always trying to think of ways to add vegetables to everything!) ⠀ Anyway she loved them and I loved them so give them a try and see what you think 😀 🍽️ ⠀ *****⠀ Follow a basic pancake recipe (English pancake, not American), cook up some spinach (fresh or frozen, frozen works really well & is super easy) then mix in the spinach. Cook as you would a normal pancake, add some cheese, mushrooms, chicken, whatever you fancy & enjoy.

It has been a while since I made a Yorkshire pud.......turned out pretty well 😀 🍽️ ⠀ ⠀ #yorkshirepud #sundayvibes #food

Check out these bacon & egg breakfast baskets at MMC 🍽️ 🍴 🍳 ⠀ ⠀ #food #Friday #itstheweekend #itsallaboutbalance #nutritionist

How do you feel on Monday morning?⠀ *****⠀ Do you feel tired, groggy, hungover, exhausted?⠀ *****⠀ So many people tell me "I eat really well Monday - Friday and then eat whatever I like on the weekend" ⠀ *****⠀ It is fine to have days where you eat what you want as long as you are able to accept them and move on. However, so many are stuck in the cycle of Restrictive eating - Binging on unhealthy foods - Feeling guilty - Restrictive eating - Binging on unhealthy foods - Feeling guilty etc, etc. ⠀ *****⠀ So what to do???⠀ - The number 1 rule is NEVER feel guilty about eating something. Accept you have eaten it, enjoy it and move on with your day. ⠀ - Don't save all of your vices for the weekend - frothy coffees, chocolate, puddings, takeaways, alcohol. If you spread them out throughout the week you will find you appreciate them more (and eat less of them). Try wine Wednesday or mocha Monday (you get the idea 🙈 )⠀ - Don't give up on the day just because you have eaten something unhealthy - "I have eaten this now so I might as well eat what I like today and start being healthy again tomorrow" the day is long 😀 you can turn it around!⠀ - Take the dog for a walk, go for a jog, do some yoga just before it gets dark on Sunday, it really helps with the Monday morning blues. ⠀ ⠀ Happy Monday 🙌 🙌 😁 ⠀ ⠀ ⠀ #mondayblues #nutrition #nutritionist #postitivethinking #healthylife #getitdone

Lots of athletes ask about magnesium - what is it, what does it do and should I be taking a supplement?⠀ *****⠀ Magnesium is a mineral required by virtually every cell in our body. It helps convert muscle glycogen into glucose (and eventually ATP which is the bodies fuel) and is used during muscle contraction/relaxation. SO basically we need it to provide energy and make us move - pretty useful stuff!⠀ *****⠀ If you are an active person or athlete then your turnover of magnesium will be higher. This means that you need to be sure you are getting enough in your diet to help prevent muscle soreness and fatigue. ⠀ *****⠀ To do this eat lots of nuts (almonds, cashews & brazil), seeds, green leafy vegetables, beans and lentils. No need to take a supplement - use a food first approach 😀 🍽️

Pasta salad with chicken and feta. 🍽️🌽🍗🥗⠀ ****⠀ Food doesn't have to be complicated to taste good, do good & fill you up⠀ ****⠀ Check out more of our recipes at My Menu Coach⠀ ****⠀ Happy Friday 😀 ⠀ ⠀ #healthyfood #nutrition #nutritionist #food #healthlife #healthyliving

We all know that the relationship between food and exercise is an important one but like all relationships it can also be complicated. ⠀ *******⠀ It is too easy to get the balance wrong and find yourself either under or over consuming on training and non training days. ⠀ *******⠀ Exercise will make you feel good and impact your food choices throughout the day. Most people find they eat much healthier on the days they exercise and eat a lot more junk foods (highly processed, high in salt, sugar, fat) on the days they don't. This can have negative effects both physiologically and psychologically - It is easy to get stuck in the cycle of "it's OK I will go to the gym/for a run/swim/cycle tomorrow". ⠀ ******⠀ To get the balance right visit my menu coach. We can provide you with tailor made meal plans to suit your needs. No diets, no binging just sustained healthy eating 🍽️🥛🍓🥝🍞🥑🥕🌽⠀ ⠀ ⠀ #helahtyeating #nutrition #nodiets #exercise #healthylife

Vitamin D is an unusual vitamin as it can be made by the body when the skin is exposed to UV light (sunshine ☀️ )⠀ *********⠀ This can only happen when the sun is radiating at certain wavelengths during the summer months. ⠀ **********⠀ Unlike most other vitamins and minerals, there are few dietary sources of vitamin D and so throughout the months of October - March it is recommended we all take a vitamin D supplement. ⠀ *********⠀ A supplement containing 10 micrograms of vitamin D is recommended for ALL ages and is especially important for pregnant or breastfeeding women, people who do not have much exposure to sunlight, people over the age of 65 and infants/young children. ⠀ **********⠀ This is especially important during lockdown times when many of us have not been able to be out and about and get that all important dose of sunshine over the summer months.⠀ ***********⠀ Don't forget to take yours - and remind your kids to take them too 😀 We all need some sunshine in our lives at the moment!⠀ ⠀ #nutrition #nutritionist #vitaminD #healthyliving #healthylife

Check out what we do at My Menu Coach & sign up today 🥗🥙🍽🍴

Do you find yourself always going back for more? Box up your leftovers before sitting down to eat & have them for lunch the next day. Saves you time, money & excess calories!⠀ ⠀ ⠀ ⠀ #healthyeating #leftovers #savemoney #portiondistortion

Lawrence is going well on his 210 mile epic adventure. Hoping the rain stays away & he smashes it 👏🤩🚲🚲 #hedoesthisforfun #adventure #bikelife #endurance

Top Tip: Always have a few bags of frozen veg ready for those quick lunches & last minute meals. Great for for little ones too! Our favourite at the moment is Tesco Mediterranean stir fry mix. 🥒 🌽 🥕 🍽️ ⠀ ⠀ ⠀ ⠀ #vegisbest #nutrition #5aday #healthyeating #antioxidants

You often here about "good foods" and "bad foods" but its all about balance. Don't demonise foods, instead be aware of what you are eating 🍓🥝🌮🍽️⠀ ⠀ ⠀ ⠀ #itsallaboutbalance #nutrition #nutritionist #healthyliving #healthyeating

Alcohol contains calories too! 7kcal per gram to be exact. The average pint contains up to (and over depending on the type) 200 kcal. Drinking also lends itself to indulgent eating. Be wise to it, slow down & swap some of those beers for water! ⠀ ⠀ ⠀ #allinmoderation #healthyliving #nutrition #happylife

Yes mindfulness is a "thing" these days but mindful eating is a great tool to help you eat a better diet. Practice it today......think about what & why you are eating, slow down, enjoy the different tastes & textures, make time to eat & avoid distractions.⠀ ⠀ ⠀ #mindfuleating #mindfulness #eatwell #slowdown #enjoy #lovefood

Are you distracted by unhealthy snacks & BOGOF deals at the supermarket? Let MMC plan your meals & make a shopping list for you........ Reduce food waste & your food shopping bill! 😀 🍴 🍽️ 📄 ⠀ ⠀ #hatefoodwaste #savetime #savemoney #healthyeatingideas #mealplanning

Balance all that lovely food out with lots of lovely exercise! Move more, eat well, feel a whole lot better about life 🤸 🏋️ 🚴 🏊 This is the MMC team at the breca Gower swimrun a few years back.⠀ ⠀ #adventure #getoutthere #swimrun #Gower #nutrition #movemore #itsallaboutbalance

I saw this saying last night, thought it was a good one 🙌🙌👆

It's definitely salad weather ☀️☀️🥑🥬🥒🌽🍅... a great way to use up leftovers too. #eattheerainbow #lovesalad #summervibes #nutrition

Don't forget to drink lots of water especially on these sunny days ☀️☀️🙌6-8 classes or about 1.5 - 2 litres. #waterislife #stayhealthy #stayhydrated💦 #nutrition #sunnydays☀️

Team work makes the dream work & what a team!!🙌💕 Rhys is so close to smashing the WCP record, if your on the coast path between Swansea & Chepstow over the weekend, look out for him 👏🏃 He is doing it all for some fantastic charities so why not check out his story @rokmanuk #ultrarunning #welshcoastalpath #smashingit #inspiration #nspcc #cfwarriors

Ever have those days when all you want to do is stick your head in a bucket of peanut butter?? 😜 #greyhoundlove #thursdayvibes #meridianpeanutbutter #oneofthosedays

Are you following a plant based diet & heard a lot about vitamin B12? B12 is needed by the body for many reasons, if you have too little it can cause all kinds of complications such as nerve damage & increases your risk of cardiovascular disease. B12 is found in animal products & if you are excluding these from your diet you need to find other suitable sources. Look out for fortified foods such as milk alternatives, cereals & yogurts. If you don't like these foods or don't eat them regularly then take a supplement (we wouldn't usually recommend supplements as food first approach is always best but in this case we make an exception!) #nutrition #plantbased #stayhealthy

That's the weekend sorted. Thanks @plan2ride! #allinmoderation #enjoyfood #enjoylife #bakedgoods #bikelife #instacycle

Your children will mimic your food habits........You eat well, they eat well! Eat as a family and nurture good food habits.🍆🍒🍍🍌🍞🥦🥚🥗 #family #healthyfamilymeals #happykids #nutrition

Snack attack! It's OK to snack just make sure your snacking on the right stuff. Be organised and swap those high fat high sugar snacks for more nutrient dense foods such as fruit, nuts, rice cakes with peanut butter, maltloaf or toast. #nutrition #healthyliving #eatright #snackideas

Gloomy Monday 🌧️🌧️☁️☔? Brighten your day by packing it full of colourful fruit and vegetables 🥦🥕🍅🍉🍓 #nutrition #5aday #healthyfood #feelgood

Portion Distortion - did you know the average burger is around 50% bigger than 20 years ago. Our portion sizes are out of control and getting bigger. Control yours: use smaller plates, don't go back for seconds, weigh out ingredients, follow recipes 🥬🥦🥔🥕🍽️🍴🥤

Energy in Energy out - Eat more than you burn, you gain weight, burn more than you eat you lose weight. It's a balancing act! Find out what YOU need at MMC 🍎🍞🍳🌽🍴🍽️

A special delivery for ultra runner Rhys today! He’s running the entire 857 mile Welsh Coast path. We met him in North Wales to hand over some run fuel..... Good luck Rhys! Track his progress via @rokmanuk he’s raising money for some fantastic charities @cfwarriorsorg @maggiescardiff @nspcc_official

The team behind My Menu Coach! This pic from five years ago. The day after the ITU long distance triathlon world championships in Sweden. Dipping some weary legs in a freezing lake. #swimbikerun #memories #activeliving #getoutthere #triathlon #trilife

NEW RECIPE ALERT. Check out these steak skewers at MMC! #Tasty #Foodie #MyMenuCoach

This was the harvest from the orchard last year. Pick your own to find out where your foods come from and how they grow 🌻🌾🍏🍅🍓🍒 #MyMenuCoach #YourMenuCoach #Fruity

Eat breakfast! Evidence has shown that people who skip breakfast will eat more throughout the day and are more likely to be overweight. Check out our breakfast ideas at MMC! #YourMenuCoach #MyMenuCoach #GetHealthy

One large handful (1/2 a cup) of juicy blueberries contains just 44 calories but has 2 grams of dietary fibre and 10% of your daily recommended vitamin C content. #MyMenuCoach #YourMenuCoach #Health #Nutrition

A well balanced diet is a healthy diet. #GetYours #MyMenuCoach #YourMenuCoach

Feed your goals with a personalised meal plan from My Menu Coach. #FeedYourGoals #FuelYourBody #MyMenuCoach #YourMenuCoach

Nutrition isn't about how you look on the outside it is about being healthy on the inside. Poor nutrition is strongly associated with diseases such as type 2 diabetes, high blood pressure and heart disease. Check your getting the right stuff, join MMC today! #MyMenuCoach #YourMenuCoach

Protein, protein, protein why does everyone talk so much about protein? Protein is an essential part of every cell in the body and is needed for growth and repair. You can find protein in most foods but it is not a magic bullet to weight loss or a healthy diet. Eat a combination of animal and plant sources such as eggs, milk, lentils, nuts and seeds. #Protein #MyMenuCoach #YourMenuCoach

Make sure your getting yours! Vitamins, Minerals, Fibre, Carbohydrate, Protein……fruit and vegetables are super! #Foodie #MyMenuCoach #YourMenuCoach

Find out exactly how My Menu Coach could work for you... #MyMenuCoach #YourMenuCoach #Foodie

Vitamins, Minerals, Fibre, Carbohydrate, Protein……fruit and vegetables are SUPER! Make sure your getting yours! #MyMenuCoach #YourMenuCoach #GetYours

We are always adding new recipes to our menu! Black bean sweet potato melts! #MyMenuCoach #YourMenuCoach #Foodie

Practice what you preach right?! #MyMenuCoach #YourMenuCoach

Our veg box deliveries have become a weekly highlight during lockdown....Thank you Welsh Food Box for the delicious veggies.

Don’t be a donut... Saturated fats have been linked to excessive weight gain and cardiovascular diseases. Here’s how you can reduce your intakes: use olive, rapeseed or sunflower oil instead of butter or coconut oil, bake or grill your foods instead of frying them, use low fat dairy options or smaller amounts of the full fat versions, be mindful when using dressings, swap cake and biscuit snacks for tea cakes or malt loaf. #MyMenuCoach #YourMenuCoach #AthleteNutrition

Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. #MyMenuCoach #YourMenuCoach #VitaminC

Fuel your body and mind. #MyMenuCoach #YourMenuCoach #Adventure

Train. Eat. Sleep. Repeat. #MyMenuCoach #YourMenuCoach #GettingItDone

Fuel your ambition. #MyMenuCoach #Ambition #FuelIt

The dream team behind @mymenucoach at the Ötillo Isles of Scilly - what an absolutely amazing event! Endurance sports can be a lonely affair so we had a blast teaming up and we qualified for the SwimRun world championships too! #MyMenuCoach #GettingItDone

All in moderation……the message is mundane but it is scientifically proven. Eat a well balanced diet full of fruits, vegetables and wholegrains. #Simples #MyMenuCoach #YourMenuCoach

An eggcellent breakfast... Sometimes simple is best, you do not need lots of ingredients to make great food. #MyMenuCoach #YourMenuCoach #Tasty #Eggcellent

How good food should make you feel this Monday. Check out our nutrient packed recipes at My Menu Coach! #MyMenuCoach #MondayMotivation #Athletes