10 Of The Biggest Diet & Exercise Myths Of All Time – Debunked

In this article, we’re going to look at 10 of the biggest diet and exercise myths of all time.

And don’t worry if you’ve fallen for one of these yourself – I’m not calling you out. It happens to the best of us.

Instead, my intention is to dispel these diet and exercise myths so you avoid future pitfalls, get the results you want, and have more confidence in the decisions you’re making to boost your health, fitness and body shape.

Myth #1: Eating carbs means you gain weight

It’s probably not the first time you’ve been told or read you should ‘avoid carbs’ if you want to lose weight. The internet is littered with articles that stress the importance of ‘avoiding carbs after 6pm’ and describing how ‘carbs make you fat’.

Well, carbs have a bad rep. Carbs are not the enemy – here’s why.

First, let’s look at how you lose weight. All successful weight loss diets share one thing in common:

They create a ‘calorie deficit’.

If you eat less calories than your body needs, your body has no choice but to burn its stored energy for fuel, aka fat. This leads to weight loss.

Most of the time, it doesn’t matter whether you follow a high-carb diet or a low-carb diet. As long as you successfully create a calorie deficit, you will lose weight. Fact.

That said, there are some things to consider when eating carbs.

Carbs can lead to weight gain, but not necessarily fat gain. You’ll only gain fat if you eat too many calories. If you’re in a calorie deficit but notice the scales go up, it’s likely to be water weight.

For every carb you eat, your body holds onto 2-3g of water. So the weight gain on the scales is water, not fat. The other reason for an increase in weight is usually down to increased glycogen, which are carbohydrates stored in your muscles as fuel.

Weight fluctuations throughout the week are frequent, and just because you gain weight it doesn’t mean the weight you’ve gained is body fat.

Instead of letting the scales dictate your mood, focus on the factors you can control, such as creating a calorie deficit and being consistent. If you follow this path, weight loss is guaranteed.

Side Note: Low carb diets and carb cycling can be beneficial, especially if you have a lot of weight to lose, or are at risk of developing type 2 diabetes There’s nothing wrong with going low carb, but don’t think you can’t ever have carbs again because that’s just not true.

Remember: Carbs do not make you fat, eating too many calories does.

Myth #2: Gluten-free desserts are healthier

According to BBC News, it’s estimated that 8.5 million people in the UK have now gone ‘gluten free’. I remember going through a gluten-free dessert phase, where I would go to the ‘gluten-free section’ at the supermarket and pick up a bunch of tasty treats.

I remember once buying some gluten-free cookies and angel slices. They tasted great, but I was shocked to see the calories were just as high as standard cakes.

Gluten cannot be broken down efficiently by the body, and 1-100 people have coeliac disease (an autoimmune disease) where the body has a severe reaction to gluten. So cutting out gluten isn’t a bad thing, but just because you eat gluten-free desserts, it doesn’t mean they’re healthier.

For example, from a weight-loss perspective (and presuming you don’t have coeliac disease), what do you think would be more conducive towards achieving your weight loss goal..

a) A regular chocolate brownie? That’s 320 calories.
b) A gluten-free chocolate brownie? That’s 340 calories.

Hopefully, if you read the first point in this article, you’ll realise that it’s calories that matter the most when it comes to weight loss, and that the lower-calorie brownie would be a better choice.

Though, probably, no brownie would be a little better.

Just kidding. Eat whatever you like, as long as you’re in that calorie deficit.

There’s nothing wrong with ‘gluten-free’ desserts, but be sure to check the calories and ingredients before buying.

Myth #3: The power of ‘fat-burning’ foods

Wouldn’t it be nice to go to a supermarket, pick up 20 fat-burning foods and then wake up the next day a stone lighter?

Spoiler: there’s no such thing as fat-burning food.

As we learnt at the start of this article, weight loss comes down to calories in vs calories out.

That said, some foods can be more beneficial when trying to lose weight. For example, protein-rich foods such as steak, chicken, and eggs are called ‘thermogenic foods‘, which means your body has to burn extra calories to break them down. Other thermogenic foods include:

• Spices
• Green tea
• Coconut oil

If you combine a calorie deficit with thermogenic foods, you’re onto a winner.

Myth #4: Weight gain means body fat gain

You’ve eaten well all week, tracked your calories, trained at the gym five days in a row and you hop on the scales feeling optimistic. You’ve already imagined the numbers showing a net loss of 2-3lbs.

But you look down, and you’ve gained 2lbs.

Er, what?

You’ve done everything you’re supposed to do but you’ve gone backwards – how is this fair? It can leave you feeling deflated, frustrated, and wanting to throw in the towel.

The truth is your weight will fluctuate. Weight gain does not mean fat gain. Your body is composed of three main components: fat, lean body mass (muscle, bone, and organs), and water (60% of body weight).

There will be days when your body holds onto more water, for example, through hormonal changes with your body, such as the menstrual cycle for women. Nicholas Screeton, a body transformation coach at Lep Fitness, says it’s not uncommon for women to gain ‘up to 8-12lbs during a menstrual cycle’. It’s often only water weight and will disappear as quickly as it appears.

Myth#5: You need to eat protein straight after your workout

You’ve finished your weights workout and get chatting to your friend for 10 minutes. But then you panic because you’ve not had your protein shake.

There’s a myth, that still goes around the gyms today, that you need a protein shake straight after your workout. It’s false.

There’s no doubt that protein is a crucial ingredient for changing your body shape and speeding up recovery between workouts. That said, don’t worry too much about the post-workout window, but rather the bigger picture, i.e. what you eat over 24 hours.

And, for the record, if you do like a protein shake post-workout, there’s nothing wrong with this, but don’t stress on the rare occasions when you’ve left your shake at home, or have run out of protein powder.

Myth #6: Lifting weights makes you bulky

Thankfully there’s been a significant shift in the health and fitness industry over the last ten years. It used to be that guys lift heavy weights, and women jump around in lycra, do side leg lifts, and lift light weights for high reps.

What a load of BS.

We know that lifting weights doesn’t mean you’ll get bulky muscles. Yes, lifting heavy weights can have this impact, but 99.9% of people needn’t worry about this. Building bulky muscles doesn’t happen overnight – you have to have been training for a long time (often years), and be eating a ton of food.

Don’t fear that lifting weights will make you bulky. It’s usually the opposite – you’ll get leaner and more toned. Weight training is one of the best (arguably ‘the’ best) things you can do to transform your body shape and improve all components of fitness, from muscle tone, stamina, and mobility.

Myth #7: Cardio is best for weight loss

Yes, cardio is a great thing to do. A good cardio session can burn a whopping number of calories, improve your fitness, and leave you feeling elated from the surge of endorphins you get post-workout.

Cardio is important, but to say ‘cardio is the best for weight loss’ isn’t accurate.

Let’s go back to weight training.

You might not burn as many calories in weight training sessions, but the more muscle you can build, the more calories you’ll burn over 24 hours.

For the best results, it’s good to combine a mixture of resistance training with cardio. For example:

Monday: weights
Tuesday: cardio
Wed: weights
Thursday: cardio
Friday: weights
Saturday: cardio
Sunday: rest

The above is just an example. You can do fewer days per week or incorporate cardio at the beginning or end of your workouts.

Myth #8: Ab exercises can get you ripped abs

Imagine if you could do 100 sit-ups per day for the next 30 days and notice a bunch of stomach flab disappears – wouldn’t that be awesome?

But the reality is you could do 1,000 sit-ups per day for the next year (not advised!) and still not have a flat midsection.

Ab exercises are essential. A strong core will support your lower back and prevent injury.

That said, most people spend too long training abs thinking they’ll lose fat solely from their stomach. I’m afraid that following celeb ab workouts from magazines isn’t going to give you the most bang for your buck.

Instead of doing thirty different plank variations, and hundreds of crunches, you’d be better off focusing on compound exercises that burn lots of calories and build large muscle groups. For example:

Deadlifts
Bench press
Squats
Lunges
Split Squats
Pull-ups
Rows

The exercises above (done correctly) will naturally work your core and have a more significant impact on helping you to get a leaner midsection.

If you like, you can still throw in some specific core exercises either at the beginning or end of your workout, but spending more than 5-10 mins on specific ab work is often not the most optimal way to spend your time in the gym.

Myth #9: You have to suffer to lose weight

You see it in gyms all of the time:

People are pounding treadmills, sweating buckets, and making all sorts of grunting noises. There’s the famous saying ‘no pain, no gain’ – often interpreted as pushing yourself to the limit during every workout.

You don’t need to suffer in order to lose weight.

If all you were to do is create a calorie deficit and increase your daily steps, and you did that for the next three months, you would lose lots of weight. Yes, really – you can lose weight without making yourself throw up.

The more aggressive you go with both your diet and exercise, the more you will suffer. For example, most people will go from doing zero or little exercise to doing 5-7 workouts per week.

They will also go from eating and drinking anything they like (and usually in high quantities) to then living off chicken salads and less than half of their regular daily calories.

This is a recipe for failure and suffering, but it doesn’t have to be this way. You can still create a calorie deficit, but a smaller and more sustainable one (100-200 calories) per day and do it over a more extended period.

The quicker you want results, the more you’ll have to suffer, and the more likely you’ll be to fall off track. If you starve your body and go too aggressive with your diet and exercise, you will likely run into trouble. How many times have you tried an extreme diet, to later fall off the bandwagon and binge?

Remember, weight loss is a marathon, not a sprint.

Myth #10: The more you train, the better the result

More equals better right? And practice makes perfect?

This is not entirely true when it comes to working out. Your training results and progress will all depend on how quickly you recover. Trying to train at 100% effort and every single day is a recipe for disaster, fatigue, and injury.

Rather than looking at frequency alone, it’s important to assess the following:

Recovery: are you fresh for each workout, or are you going into each session tired, sore, and fatigued? If so, read these seven easy tips that will speed up your recovery.

Performance: are you getting stronger, fitter, improving your reps, speed and time?

It’s not so much about quantity but quality. Once you’ve assessed those things, you can then make the right decisions about how often you train.

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Everything You Need To Know About Using Coffee As A Pre-Workout Supplement

I get a kick out of working out and I love it – who’s with me?

From weight training to running outdoors, you just can’t beat the endorphin hit that follows a great training session.

Without giving it much consideration, my morning routine has always been: wake up, cup of black coffee, then off to the gym or out for a run – the buzz it gives me takes me from a groggy, bleary eyed mess to energised and ready for action.

As my fitness journey has progressed, I’ve often looked into pre-workout alternatives but continued to wonder: is coffee actually a valid choice before a workout?

Can you use coffee instead of pre-workout? Is coffee a healthy choice?

Well, I’ve done my research. In this article, you’ll find out why and how coffee could help you secure those sought-after gains.

What is pre-workout?

The first thing we need to address here is:

What actually is pre-workout? What is it made of?

Pre-workout is a dietary supplement you can take to help aid your performance in the gym, out on a run or before any exercise you enjoy.

The idea is that it gives you a powerful energy boost to kick start your activity, and helps you to perform at your best, every time.

Pre-workout, like most supplements, generally comes in powdered form or in capsules. It’s usually best to take them about an hour before your workout to receive all the benefits. But what’s the magic ingredient that supposedly gives you all this energy and performance power?

The truth is, there isn’t one.

That being said, there is a core list of components that are often found in pre-workouts, although the amount of each varies. These compounds are: caffeine, creatine, amino acids, and B vitamins.

Oh – and, if the product is powdered, you’ll likely find it contains artificial sweeteners so that it doesn’t taste awful.

Why coffee works as a pre-workout supplement

The most useful ingredient in coffee for using it as a pre-workout is – you guessed it – caffeine. Let’s dive in a little deeper.

How much caffeine is in coffee?

A typical cup of filter coffee contains, on average, 120mg of caffeine. Instant coffee pulls this figure back to around 75mg and an espresso shot is only around 63mg (but that’s in a much smaller volume of water!).

What does caffeine do to the body?

Caffeine works at a cellular level, interrupting an enzyme called phosphodiesterase, which normally breaks down cAMP (Cyclic Adenosine Monophosphate).

This means you end up with more cAMP in your cells, which leads to increased activity in heart muscle cells, more activity in brain cognitive processing, increased muscle glycogen breakdown (delivering more energy to your muscles) and it even promotes enzymes that break up fat tissue.

How does this relate to my workout?

As you know, caffeine causes your heart to beat faster. This allows oxygen to travel around the body quicker for energy metabolism wherever it’s needed. You also think clearer, sharper and react faster.

You feel like a superhuman.

Your muscles are able to use stored energy from food (glycogen to work harder. Your body breaks down more fat tissue for energy during the workout, which is great for athletic performance and weight loss.

For all intents and purposes, you are kinda superhuman, temporarily.

Are there any other health benefits in coffee?

Short answer: Yes, loads.

Diterpenes

Cafestol and Kahweol are two diterpenes found in coffee – and the former has been shown to lower the risk of type 2 diabetes, by increasing cells’ sensitivity to insulin and improving cell uptake of glucose. This lowers blood glucose and, therefore, the chance of developing type 2 diabetes.

Interestingly, an epidemiological study has also proposed Cafestol and Kahweol are protective against cancer.

The studies they looked at showed that these diterpenes help produce enzymes that support the body in producing protective antioxidants. They not only protect the cells but also play a role in repairing damaged DNA and killing off defective cells that can’t be repaired.

This is hugely significant as DNA damage is the first step towards cancer developing in the body.

Melanoidins

Melanoidins are large, deep brown coloured molecules found in coffee and have been linked to tons of positive health benefits.

Similar to diterpenes, they help contribute to antioxidant cell protection. They act in your gut to help maintain the balance of good bacteria and help prevent harmful bacteria growing.

In laboratory studies, melanoidins have been shown to suppress cancer cell growth. If all this isn’t enough already, they also help modulate your body’s detoxification system to remove harmful substances.

Trigonelline

Convinced yet? Here’s another one for you.

Trigonelline is found in lots of different plants, veg and grains (like fenugreek, peas, oats) but most importantly it’s found in coffee – of course.

It’s been shown to protect against diseases like type 2 diabetes and obesity-related ailments, by lowering blood glucose and blood triglycerides. As with diterpenes and melanoidins, it also displays plenty of antioxidant properties.

How do antioxidants help my workout?

These components might not directly affect your workout capacity.

However:

We’re playing the long game with these benefits.

In order for your muscles to grow, when you work out, they have to suffer lots of impact and microdamage so they can heal stronger than before. Your body works hard to repair your muscles post-workout and needs plenty of supplies in order to do so.

This is where antioxidants help.

They prevent the negative effects of cell damage and remove toxic by-products from your system. Alongside a healthy, balanced diet, a cup of coffee can give you that much needed antioxidant boost to help you recover faster and get back in the gym again.

Can you drink too much coffee?

Caffeine causes a temporary increase in blood pressure, which was once thought to be negatively associated with cardiovascular disease. However, this effect seems to have little impact on cardiovascular health.

Caffeine is a mild stimulant, so if you suffer from insomnia then coffee certainly won’t help.

Caffeine normally takes five hours to clear from your system but, for some people, it can take up to nine hours – so maybe go easy on the lattes if you find it difficult to nod off or, at least, stop after 2pm.

It’s also an important watch out that most pre-workout mixtures contain higher levels of caffeine than your average cup of joe too, so bear this in mind if you’re trying alternatives.

Another issue with caffeine is anxiety. The jittery, stimulant effects of caffeine can worsen symptoms associated with anxiety and, in rare cases, can lead to panic attacks. If you suffer with these symptoms, then a pre-workout is probably not ideal for you.

Finally, there’s your digestive system. Coffee is a diuretic so, yes, it can lead to the runs. On the flip side, if you don’t drink enough water with coffee, you also get very quickly dehydrated and that can lead to constipation.

Not ideal for overall health and certainly not helpful when you’re in the middle of benching your PB.

How much coffee is best before a workout?

So, we’ve discussed all the benefits and potential risks of introducing a cup of coffee prior to a workout. The next point to cover is how much coffee will give you the optimum caffeine boost without risking the jitters.

As this study suggests, 300-400mg of caffeine per day is the safe upper limit. That’s just over three cups of filter coffee (at 120mg per cup), just over five cups of instant (75mg per cup) or 6 espresso shots (63mg caffeine).

That’s your total consumption for the day – but, remember, people metabolise caffeine differently so higher levels can be safer in different people. The type and brew of coffee can also affect these values too.

Generally, you can follow this rule for drinking coffee before a workout: 3-6mg of caffeine per kilogram of bodyweight. So, for a 68kg individual (150 pounds) 200-400mg is ideal.

It also normally takes about half an hour for the caffeine in coffee to be fully absorbed in your system, but can take up to 90 minutes. For the best results, drink a cup about an hour before you plan to start working out.

How should I take my coffee?

The answer here comes back to personal preference. How do you like your coffee brewed?

Whether it’s freshly ground and made into an espresso or quick and instant, just monitor how much caffeine you’re drinking and you’re good to go.

As for adding extras, it’s generally considered that black is best. Pure, unadulterated coffee contains all the benefits you need for an energetic workout. If black coffee just isn’t for you, then adding a dash of milk shouldn’t have much of a negative affect – just don’t turn it into a big, creamy latte.

And that’s it, all you need to know about using coffee as a pre-workout supplement. Experiment with what works for you and your body – then go forth and use it to go hard at your workouts. Enjoy the ride.

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4 Effective Training Strategies For Unlocking Your True Running Speed Potential

It’s not all about distance – these tips will have you building explosive power in half the time.

Whether you’ve just taken up running or you’re prepping for your first marathon, improving your running speed is going to be high up the list. It’s a common goal among runners from all backgrounds and training goals.

The kicker?

If you normally log miles for distance, trying to increase your overall speed is going to be a VERY welcome change to your training program. Prepare to enjoy.

Here we go.

Interval Running

Once reserved for top athletes, interval training is now the go-to training option for everyone, from newbies to elite fitness buffs.

Interval training consists of mixing bursts of intense exercise and intervals of lighter activity as recovery. This training method is best described as a series of peaks and valleys – you go hard at the peaks and slow it down at the valleys.

The typical interval run is a mix of sprinting, jogging, and/or walking for recovery. The length and intensity of each period depends mainly on your fitness level and training goals.

For example, beginners should start with shorter sprints at mild intensity, whereas elite runners may design an interval routine that fits with their specific racing goals. How?

Start with a proper warm-up to prepare your body

Do five to 10 minutes of cardio-based movement, such as jogging or spinning, to get your heart rate and body temperature up. Next, perform a series of dynamic warm-up exercises for another five minutes. Think inchworms, squats, lunges, leg swings and arm swings.

Once you’re warmed up, sprint at 85-95% of your maximum power for 30 seconds, then jog or walk for one minute to recover.

Repeat the cycle for 15 to 20 minutes then finish it off with a five minute cool-down jog.

Job DONE.

Hill Workouts

Want to build explosive strength and speed? Head to the hills.

The extra resistance of going up and down hills places a much higher demand on your body than running on a flat surface. I hope you’re ready.

Sure, this might not be your favourite thing to do, but here’s what you stand to gain by tackling more hills:

• Build better economical form
• Build more power than running on a flat surface
• Improved VO2 max.
• Increased stride power
• Improved running economy and efficiency
• Reduced impact forces on your muscles and joints thanks to working against gravity

You in? Here’s how to do hill reps right.

Find a hill that’s roughly 100-200m in length. Make sure the incline is hard but not too challenging that you won’t be able to keep good form throughout the climb.

Before you tackle the hill, perform a 10 to 15 minutes warm-up on flat terrain.

Once you’re ready, sprint up the hill at 85-95% of your maximum effort, then jog or walk down for recovery. Repeat the cycle eight to ten times, then finish it off with a 10-minute cool-down jog or walk.

But pace and form also matter on this one:

Try running up the hill at your 5K pace, or slightly faster, shooting for the amount of exertion throughout the climb. Make it your goal to push yourself out of your comfort zone, but don’t let your form go south. Keep a consistent effort up the hill.

Focus on the ground roughly 15 to 20 feet ahead of you – and avoid staring at your feet or gazing way up to the top of the hill, especially on steep inclines. This will help you keep your eyes on the prize.

As you get fitter, try tackling more challenging hills with a wider range of grades and lengths.

Go ‘Plyo’

Also known as explosive or jump training, plyometrics are another great way to target your fast-twitch muscle fibres and build explosive speed even a Lamborghini driver would glance twice at.

Plyometric exercises consist of fast and powerful movements starting with an eccentric action – muscle lengthening – and ending up with a concentric action – muscle shortening. These are key for any speed training program.

And I’m not just talking out of anecdotal evidence—research actually backs this up, too.

A study, reported by the Journal of Strength and Conditioning Research, revealed that middle and long-distance runners who performed plyometric exercises for six weeks improved their 2400m race results by roughly 4%. That’s huge.

It might not seem like much, but it might also be the exact thing you need to achieve your next PB.

Use this list of examples (but this is entirely not exclusive) of plyometric exercises that work very well for improving speed:

• Box jumps
• Power cleans
• Squat jumps
• Standing long jumps
• Med ball tosses
• Snatches
• Frog jumps
• Plyo pushups
• 2-leg bound
• Depth jumps
• Box squats

Start by choosing a few of these exercises and adding them to either your post-run ritual or as part of your cross-training workouts.

Plyo training is technically more challenging and demanding, so it’s even more crucial that you perform them correctly to avoid injury and wasting your time.

I highly urge you to hire a coach or personal trainer to assess your technique or to film yourself, so you catch any mistakes.

Listen to your body

Training hard is key for success, but so is paying attention to your body and taking plenty of recovery when recovery is needed. Otherwise, you‘re asking for injury and burnouts.

As a general rule, follow hard workouts – think intervals and hill reps –with at least one or, ideally, two easier training days. Then, take a full day off training at least once a week.

In other words: Don’t chew more than you can swallow.

To know when you need rest, you need to know the signs. So, here are a few of the most common:

• Persistent aches and pains
• Chronic fatigue
• Irritability and mood swings
• Elevated heart rate.
• Loss of appetite
• Undesired weight loss
• Chronic dehydration
• Loss of performance
• Lack of sleep
• Sickness and the common flu

 

And that, folks, is it.

Your guide to improving your running speed. Incorporate these speedwork guidelines into your workout plan, then it’s a matter of time and practice. Just remember to keep track of everything and remember not to do too much too soon.

Happy sprinting.

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7 Instant Pot Vegetarian Recipes

I’ve put together a list of seven vegetarian recipes I like to cook using my Instant Pot. I like using a multicooker (instead of a regular stove-top) because it’s faster, simpler, and the cooking technique keeps nutrients in the dish.

So, if you want to keep living healthy and enjoy life as a vegetarian, here are some recipes for you to try:

1 Baked Potatoes

This is a recipe for baked potatoes, and since we’re using an Instant Pot, the time needed for cooking is cut in half. So, you won’t have to wait by the oven and keep checking on the potatoes to make sure they’re at the right temperature all the time!

You can find the ingredients and full recipe here, but the process is quite simple. You simply put halved red potatoes in the inner pot of your IP cooker and set the pot according to instructions. When the cooking is done, you’ll have a delicious meal that can be served with a salad or any other side dish you want.

2 Tacos

Who said you can’t have good fast-food when you’re a vegetarian? I know that many big food chains offer vegetarian versions of their menus, but the taste is never up to standards (at least that’s how I see it).

So, why not make your own fast-food that’s healthy, fresh, and tastes amazing? This Instant Pot tacos recipe proves you can do it without too much fuss over ingredients. In addition, you don’t have to fight over who does the dishes after you eat – it all goes in the Instant Pot!

3 Hummus

It’s delicious, nutritious, and makes you think of exotic places kissed by the sun and blessed by rich cultural habits. Hummus is a wonderful dish that doesn’t require too much effort to make but brings a variety of nutrients in your diet!

Luckily, it’s easy to make using an Instant Pot so you can enjoy it whenever you want. Still, keep in mind that moderation is important when you’re trying to have a healthy lifestyle!

4 Mac & Cheese

It’s easy to make but it can be a lot of work when you’re making it using standard methods. But if you follow this Instant Pot vegetarian recipe, you’ll see it takes less to get this creamy, cheesy dish steaming hot on your plate. In addition, there will be fewer dishes to clean, since you’ll only be using the pot to cook the pasta and the sauce.

If you want to add to this classic dish, you can always combine some broccoli (or other veggies you consider useful) in the cheese sauce.

5 Portobello Pot Roast

Most people think about beef and slow cookers when you say pot roast. While it’s true that this is a dish that requires time to have all the flavors blend together in a symphony of taste, you can get the same result in half the time by using an Instant Pot.

Also, the beef can be replaced with portobello mushrooms, like this blogger did, and you are good to go! Of course, you can use other types of mushrooms, as long as they are meaty and retain their texture when pressure-cooked.

The good news is that you can serve this pot roast as is or as a side dish next to pasta or rice. Not to mention that it’s a flavorful vegetarian recipe that the entire family can enjoy!

6 Lentil Stew

There’s nothing more soothing like a hearty stew when it’s cold outside! Be it rain or snow, this dish is a fantastic idea for lunch or dinner, especially when you’re sharing it with friends and family.

In addition, this lentil stew is so versatile that everyone can enjoy it. You can cook it vegetarian, and people who eat animal products can simply add smoked sausages in their bowl, to make it more to their taste.

Lastly, this delicious recipe (available here) doesn’t require fancy ingredients. Most of them are already in your cupboard or fridge.

7 Pad Thai Stir Fry

You can still enjoy delicious foods, like Pad Thai, even if you don’t add chicken or animal-based sauces! According to this recipe, you can make a fantastic Instant Pot vegetarian and gluten-free version without dirtying any other dishes and tools (except for the inner pot of the IP, of course!)

In addition, it reduces your activity in the kitchen, since you won’t have to take care of the noodles in one pot and stir the vegetables in another pot! So, follow the recipe and enjoy the result with your guests – who I promise, will be impressed with your cooking skills!

Wrap Up

It’s not that bad to make the switch to veggies after all. It only takes a bit of imagination and reliable cooking tools (like the Instant Pot) to enrich your culinary life. So, as long as you make sure your food is not boring and you keep up with the required daily protein and fiber intake, you’ll be healthier and happier for your choice!

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5 Delicious, High Protein Chilli Recipes

Everyone loves a good plate of chilli. Here’s a round-up of some of our most popular chilli recipes. From the classic chilli con carne, to white chicken chilli to lentil chill, we’ve got you covered.

BONUS: Download a FREE chilli recipe book with 5 delicious chilli recipes from the High Protein Handbooks.

1 Bacon & Turkey Chilli

This is a belter of a recipe made extra special due to the smoked chilli paste. Not a fan of turkey mince? No problem. This bacon and turkey chilli recipe works just as well with beef, pork or chicken mince. Also, if you’re not keen on using the beer, just use stock instead.

2 White Chicken Chilli

Unless you’re some kind of pro chilli connoisseur, you’ve probably not heard of a white chicken chilli recipe before, let alone cooked one? Don’t worry, you’re not alone. However, once you’ve made this, you’ll wonder why it’s never graced your tastebuds unti now.

3 Slow Cooker Smoky Beef & Bacon Chilli

Mince done in the slow cooker is a total winner. Mince recipes, like chilli, always taste better the next day, right? Cooking it in the slow cooker gives you that next day flavour, on the same day. Game changer.

4 Chilli Con Carne

Can’t do a chilli roundup without including the classic chilli con carne recipe. However, this one has a secret ingredient you might not have used before.

5 Lentil Chilli

This is a quick and easy recipe for a delicious vegetarian lentil chilli using lentils and kidney beans to power up the protein.

Before you leave….

BONUS: Download a FREE chilli recipe book with 5 delicious chilli recipes from the High Protein Handbooks.

The post 5 Delicious, High Protein Chilli Recipes appeared first on Food For Fitness.

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17 High-Protein Breakfast Recipes to Help You Power Through the Day

In this article, we’ve rounded up 17 high-protein breakfast recipes for the calorie and protein counter.

1. Protein Pancakes

Via Food For Fitness

Fed up with oats or eggs for breakfast? Try this recipe for high protein pancakes. This recipe for protein pancakes is free of added sugar and made with muscle-repairing, craving-busting protein. This simple recipe for protein pancakes takes minutes to prepare and is a great way to kick-start your day with a protein boost!

2. Scrambled Eggs with Basil, Spinach & Tomatoes

Via BBC Good Food

Sure, toast is delicious but it’s not exactly healthy either. This healthy alternative, however, still comes with scrambled eggs, plus fresh tomatoes and spinach for a healthy meal to start the day.

3. Easy Kale Feta Egg Toast

Via Well Plated

This Easy Kale Feta Egg Toast recipe is a wholesome and Instagram-worthy dish that takes just 20 minutes to prepare. The combination of an egg, kale, and feta cheese jacks up the protein content without adding too many calories.

4. Tomato & Zucchini Frittata

Via Love and Lemons

The frittata is one of my favorite things to throw together because, really, anything you need to use up can go into a frittata. This one is made of every vegetable I had on hand last week – a variety of tomatoes, zucchini and some really lovely sweet potato greens.

5. Banana Oatmeal Protein Pancakes

Via The Wholesome Fork

Who doesn’t love pancakes? This pancake recipe is delicious, easy to make and only uses a few ingredients.

6. Poached Eggs with Tomato, Swiss Chard, and Chickpeas

Via Pop Sugar

This protein-rich take on the popular Middle Eastern dish shakshuka is the perfect post-workout breakfast or hearty dinner. Make it as spicy as you like to perk you up for a new day.

7. Simple Vegan Omelet

Via Minimalist Baker

This vegan-friendly breakfast recipe tastes just as good as it looks. The secret vegan ingredient? Protein-rich silken tofu.

8. Chickpea Scramble Breakfast Bowl

Via Well and Full

Chickpeas are a vegan-friendly substitute for eggs that are also high in protein. Paired with green leafy veggies, you have a hearty and very affordable breakfast bowl.

9. Mediterranean Style Egg and Cheese

Via Men’s Fitness

Egg and cheese are staples in a high-protein diet, and this recipe is proof of that. The addition of tomatoes ensures you get your recommended dose of lycopene, an antioxidant that’s good for your eyesight and immune function.

10. Strawberry Breakfast Cake

Via Healthier Steps

Whoever said you shouldn’t have cake for breakfast hasn’t come across this protein-packed cake. Yes, you can have your cake and eat it too.

11. Quinoa Cakes and Poached Eggs

Via The Healthy Foodie

The yellow and runny yolk of the egg might as well be a delicious sauce when paired with the crispy quinoa cake of this dish. It’s proof again why quinoa truly is a dieter’s best friend.

12. Customizable Protein-Packed Oatmeal Cups

Via The Healthy Maven

Bake over the weekend, keep in the fridge, and pop in the microwave before you shower. Each oatmeal cup is packed with 11 grams of protein, making it the perfect breakfast meal on the go.

13. Protein-Packed Breakfast Burritos

Via Fit Foodies

A burrito for breakfast without the guilt? Yes, it’s possible. And the best part? You can make these over the weekend to last you all week long.

14. Morning Power-Up Energy Shake

Via Skinny Ms

If you’re the type who doesn’t like to start the day with a heavy meal, this protein-rich smoothie is for you. It’s also packed fats, fiber, vitamins, calcium, and potassium—what more could you ask for?

15. Peanut Butter and Jelly Overnight Oats

Via Eating Birdfood

Of course, no list of high-protein breakfasts would be complete without the obligatory overnight oats recipe. Simply add your protein powder of choice and/or Greek yogurt to increase the protein content in your oats even more.

16. Vegan 3 Ingredient Chocolate Cereal

Via Beaming Banana

This vegan-friendly chocolate cereal recipe is made from ground oats, cocoa powder, and blended dates, formed into small balls and served with milk. It’s gluten-free, naturally sweetened, and absolutely healthy.

17. Savory Tempeh Breakfast Sandwiches

Via Connoisseurus Veg

This healthy sandwich recipe replaces a chicken filet with pan-friend tempeh drizzled in a rich sauce, sandwiched between an English muffin, baby spinach, and avocado.

The post 17 High-Protein Breakfast Recipes to Help You Power Through the Day appeared first on Food For Fitness.

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7 Delicious Slow Cooker Recipes To Cook This Week

If you’re buttoning down the hatches this week then you’ll be looking for some high protein, family-friendly meals that can be cooked in bulk and frozen. Get the slow cooker out and keep reading. Here are some delicious slow cooker recipes for you to get your teeth into.

1 Slow Cooker Spaghetti Bolognese

from our website: Slow Cooker Spaghetti Bolognese Recipe

Bolognese cooked in the slow cooker is an easy way to create a very rich, delicious, high protein meal. You know how mince dishes always taste better the next day once the mince has had a chance to absorb more of the flavour from the sauce? Well cooking mince in a slow cooker gives you that delicious, rich taste on day one, straight out of the pot.

BONUS: Download a FREE SLOW COOKER recipe ebook with 3 more delicious recipes

2 The Best Crockpot Meatloaf

from The Chunky Chef

The Best Crockpot Meatloaf is a great way to enjoy classic comfort food, with less stress, and dinner is ready when you get home!  No more waiting over an hour for meatloaf after you get home from work.

3 Slow Cooker Cuban Pork

from The Magical Slow Cooker

Citrus and garlic cook all day with a pork shoulder, this makes a tender and flavorful shredded meat.

4 Slow Cooker Asian Pork Casserole

from our website: Slow Cooker Asian Pork Casserole

The original recipe for Asian Pork Casserole is in the 3rd High Protein Handbook. It’s not one of the most cooked recipes but it’s delicious and should get more acclaim, that’s why we’ve done a slow cooker modification for you. It’s very easy to make and it’s got a delicious rich, spicy flavou

5 Slow Cooker Beer Braised Chipotle Chicken Tacos

from Slow Cooker Gourmet

Why not switch up your taco night and enjoy these Slow Cooker Beer Braised Chipotle Chicken Tacos this week!

6 Slow Cooker Irn Bru Chicken

from our website: Slow Cooker Irn Bru Chicken

Whisky sauce, haggis, porridge, neeps and tatties and a deep fried Mars Bar are some ‘traditional’ Scottish delights you will certainly have come across. However, you’ve probably never seen a recipe that features our favourite drink – Irn Bru – until now……

7 Slow Cooker Chilli Beef Brisket

from Slow Cooker Club

If you’re a spicy food fan but fancy trying something a little different, then you’ll love this recipe.

Before you leave….

BONUS: Download a FREE SLOW COOKER recipe ebook with 3 more delicious recipes

The post 7 Delicious Slow Cooker Recipes To Cook This Week appeared first on Food For Fitness.

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