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Food Vibes Only

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Food Vibes Only

Sharing nutritional information & recipes as I discover them. Helping to raise awareness on how to make better nutritional choices.

10/02/2026

Apple & cinnamon oat bars 🍎🤩

One of the easiest snack bars yet -Just blitz all the ingredients together, transfer to a lined tin and bake for 20 mins!

Perfect for on the go pre-training snack😎

12/01/2026

Coconut Baked Oats 🥥🍌🍞

Nice and easy, mix all and bake! Will be done in under one hour and you have a few mornings breakfasts sorted! (or use as snacks throughout the week)

- 200g oats
- 2 scoops vanilla protein powder (swap for normal flour if not)
- 40g desiccated coconut
- 1 -2 heaped tsp cinnamon
- 1tsp baking powder
- 400ml milk (I used oat simply for sweetness but use any milk)
- 2 ripe bananas (blended/mashed)
- Coconut chips (approx. Handful for topping)

Bake at 180c for approx 35-40mins.

🍌

01/01/2026

New Year nutrition goal from a nutritionist: Eat for nourishment, not restriction.

Instead of focusing on restriction & eating less, focus on balanced meals & eating more nutrients 🥗

Balanced plates include carbs, protein & veg - aim to build more colourful meals - the more colour (fruit & veg) on the plate the better 🌈

More veg = more fibre = better fullness, digestion & energy 💪🏼

Eat your 5 a day. It’s basic advice — but are you doing it consistently?

Nail the nutrition basics first: balanced meals, more veg, more fibre & variety in the diet with different fruit & veg ✅

03/12/2025

Roasted veg & lentil soup - A bowl of roasted goodness with a protein punch thanks to lentils & cottage cheese 🤝🍅🥣

Ingredients:
Cherry Tomatoes (400g)
2 Red peppers
2 red onions
1tsp dried basil
1tsp dried oregano
1tsp paprika
2tsp easy garlic (or use whole garlic)
100g red lentils (uncooked)
500ml veg stock
1-2tbsp cottage cheese

1. Preheat oven to 190.
2. Chop the pepper and onions into large chunks. Add to a roasting tray along with the tomatoes, seasonings, garlic and drizzle olive oil. Toss to coat and then roast for 30 mins or so until softened.
3. Meanwhile, boil the red lentils in the veg stock (cook according to packet instructions).
4. When both the veg and lentils are cooked at to a blender and blitz until smooth.
5. Add the cottage cheese and blend again until smooth. If too thick add some water to loosen to your preferred consistency.

recipes

06/11/2025

Byeee to boring beans on toast 👋 give this a try and you’ll see it doesn’t always have to be Heinz 🤌🏻

Homemade baked beans with a slight sweet spicy twist;

- fry red onion (finely diced) with 1tsp easy garlic + easy ginger

- add 1 tin chopped tomatoes and butter beans to the pan

- with 1tbsp gochujang paste, 2tbsp soy sauce, 1tsp paprika, salt & pepper

- simmer for 15 mins (add some water to loosen if gets too thick)

- add spinach at the final few mins and wilt through

- serve with some bread, grated cheese and avocado on top (optional but highly recommended)

27/10/2025

Nutrition is a basic but KEY part of recovery 💪🏼

Recovery tools like ice baths, compression boots etc are one piece of the recovery puzzle, alongside your nutrition and sleep 🧩

From a nutrition point of view, the recovery process starts with what you do after training. Getting fuel back on board soon after exercise helps kickstart the body’s natural recovery processes.

Your post-training nutrition should aim to:
1️⃣ Refuel – replace carbohydrate stores used during training to refill your energy tank in time for your next session.
2️⃣ Repair – support muscle repair and growth of new muscle, by supplying a source of dietary protein.
3️⃣ Rehydrate – restore fluids lost through sweat through fluid and electrolytes.

The other recovery methods work best when the foundations are in place. So don’t overlook the basic recovery elements of nutrition because they will also impact on how well your body adapts, recovers, and performs ⛽️🔄💪🏼

26/10/2025

Vegetable Traybakes = easy way to load up on veg. Chop, season, bake — done 🙌
Tip: Add beans/chickpeas for extra fibre & a protein source.
Then simply pair with a protein + carb for a balanced meal. Simple, but it works.

Try it out with this sweet chilli butternut squash traybake 👌🏼

26/10/2025

🍽️ Weekly meal dump 🍽️

💭 Thoughts from this week:

- fish combined with taco fillings tastes great, a good way for non-fish fans to incorporate fish into the diet 🐟
- Meals need carbs. Add your bread if falling short 🍞
- Vegetable traybakes make for super handy lunch and dinners 🥬
- Warm porridge makes a perfect autumn morning 🥣
- Homemade beans > baked beans 🫘(throw in some flavours/spices ie. gochujang for next level beans 🔥)
- Looks can be deceiving 🤪 (Meals don’t have to look good to taste good)

18/10/2025

Same protein, 3 different meals 😎
I cooked up one tray of salmon fillets and got three three different meals. Same protein — different combinations!

Batch cooking can be so helpful for busy lifestyles, but it doesn’t have to mean eating the same meal every day. If you’re not a fan of eating the same meal on repeat, try batch cooking your protein sources (like fish, chicken, turkey, tofu, eggs) and then mix it up through the week by changing your carbs and veg elements of the plate.

For example this week I did:

1. Salmon with miso greens & crusty bread
2. Salmon with spiced cauliflower and broccoli mix & bulgur wheat
3. Salmon with pineapple salsa & leftover bulgur (and bread as this was a more demanding training day and we need the extra carbs peeps)

It’s recommended to eat two portions of fish each week, with at least one being an oily fish (salmon, mackerel, or sardines). Including oily fish in your weekly protein rotation is a great way to get your omega-3s and support heart and brain health.

So, one tray of salmon = three different meals + maximum nutrition. A successful mid-week food week 🤝

saving

30/09/2025

Baked oats 🥣🍎

Simply mix all together (I blended all at once bar the apple), pour the mix into your baking tin, press in the apple chunks, finish with an extra sprinkle of cinnamon 🤌🏻 and leave to bake!

Serve with Greek yogurt (extra protein), some seeds (healthy fats & fibre) and some fruit (for the vits & minerals) and you’ve got yourself an excellently balanced, protein-rich cake for breakfast… a great start to the day 🤪

28/09/2025

If you’ve just come back from a holiday or weekend away, remember: you don’t need to earn your food or compensate for indulgence.

Holidays are meant to be enjoyed, and food is part of the travel experience; not something to ‘undo’ when you get home.

Coming home is about getting back into routine and making choices that feel good for your body.
Just start where you are, add back the foods that fuel and nourish you, and gently guide yourself back into your routine.

Swipe to end for some of my tips on returning from holidays 🫶

21/09/2025

My go-to post-run refuel 🏃🏻‍♀️⛽️
Smoothie bowl topped with extra carbs 🤩

A great way to restock carb stores, especially if you struggle with low appetite after exercise. Liquids can be easier to tolerate, so if you can’t eat - drink your fuel to kickstart recovery, then follow up with a balanced meal later. Don’t let the recovery window run away from you 🔄

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