Nutrition By Niks

Nutrition By Niks Personalised Nutrition Coaching
🍽️ Healthy Food Relationships
⬇️ Sustainable Weight Loss
🏃🏼‍♀️ Optimal Health and Wellness
🏋🏼‍♀️ Athlete nutrition

But this post isn’t really about me.It’s about every single person who has trusted me enough to send that first message....
04/08/2026

But this post isn’t really about me.

It’s about every single person who has trusted me enough to send that first message.

The people who’ve lost weight.

The people whose goal was never to lose weight, but to gain confidence, strength or improve their health.

The people who’ve stopped fearing food.

The people who’ve quietened the constant food noise.

The people who’ve learnt to enjoy meals without guilt or restriction.

The people who’ve improved their relationship with food.

The people who’ve lowered their cholesterol, increased their energy, improved their fitness or simply started looking after themselves again.

The people who’ve realised they don’t have to be perfect to make progress.

Every client has arrived with a different story, different challenges & different goals. Watching those journeys unfold over the last 6 years has been the greatest privilege.

Thank you for trusting me, for allowing me to be part of your journey & for teaching me as much as I’ve hopefully taught you.

Thank you to everyone who has recommended me to friends & family, liked, commented on or shared my posts, or simply followed along over the years. I still don’t advertise, so every recommendation means more than you know.

Here’s to the next chapter.

Real food. No food bans. Simple habits. Long term results.

Smoked mackerel for protein & omega 3 fats.Cottage cheese for even more protein.Rocket for colour, fibre & nutrients.M&S...
04/08/2026

Smoked mackerel for protein & omega 3 fats.

Cottage cheese for even more protein.

Rocket for colour, fibre & nutrients.

M&S high protein, high fibre bread with 6g protein & 6g fibre per slice.

A drizzle of honey for a touch of sweetness that works perfectly with the smoked mackerel, cottage cheese & chilli flakes.

No fancy recipe. No expensive supplements. Just real food that is quick to put together, filling & packed with nutrients.

That’s the kind of meal I encourage my clients to build more often.

Real food. Balanced nutrition. No foods banned. Just habits you can actually stick to.

Save this for the next time you need a quick lunch idea.

Sometimes the simplest meals are the best.Two chicken thighs, a big handful of crunchy vegetables & a generous spoonful ...
03/08/2026

Sometimes the simplest meals are the best.

Two chicken thighs, a big handful of crunchy vegetables & a generous spoonful of hummus.

No fancy recipe.
No expensive ingredients.
No hours spent in the kitchen.

Just a meal that gives you

• Plenty of protein
• Lots of fibre
• Healthy fats
• Colour, crunch & flavour

People often think healthy eating has to be complicated, but meals like this are exactly what I encourage my clients to build more often.

Simple.
Satisfying.
Sustainable.

Real food. No foods or drinks are banned or off limits. Just a realistic way of eating that fits around your life & that you can maintain for years to come.

You haven’t been “good” because you ate a salad.You haven’t been “bad” because you enjoyed a pizza, an ice cream or a ta...
02/08/2026

You haven’t been “good” because you ate a salad.

You haven’t been “bad” because you enjoyed a pizza, an ice cream or a takeaway.

Food doesn’t have morals.

When a client tells me they’ve “been bad”, I don’t judge them.

I ask why?

Were you celebrating?

Were you on holiday?

Were you genuinely hungry?

Were you stressed?

Were your hormones all over the place?

Or did you simply fancy pizza with your family & enjoy every mouthful?

Because the answer changes what we do next.

If you had a brilliant weekend celebrating with friends, then that’s part of living your life. We simply look at how we can bring a bit more balance back over the next few days.

If it felt more like a binge, then I want to understand why it happened so we can reduce the chances of it happening again.

That’s coaching.

Not guilt.

Not punishment.

Not telling you you’ve “failed”.

Just understanding what happened, making a few sensible adjustments & helping you move forwards.

That’s how lasting habits are built.

Have you ever caught yourself saying, “I’ve been really bad this weekend”?

These have had a lot of bad press over the years…But have you ever actually looked at the ingredients?They’re made mostl...
30/07/2026

These have had a lot of bad press over the years…

But have you ever actually looked at the ingredients?

They’re made mostly from po***ck (a white fish), with dried egg white, a little potato starch, rapeseed oil, sugar, salt, flavourings & yes… the pink colour comes from food colouring.

Are they the same as a piece of fresh fish? No.

But for 8 crab sticks (half a pack) you’re getting around 140 calories & 10g of protein. They’re convenient, tasty & make an easy snack or a simple addition to a salad or lunch.

Would I choose these over one of those ultra processed “protein” bars with a list of ingredients I can’t pronounce?

Every single time.

Healthy eating isn’t about finding perfect foods. It’s about making practical choices that work for your lifestyle.

P.S Half a pack is 8 but I ate 2 before taking the photo 😂💁🏼‍♀️

It really doesn’t get much easier than this. One tin of baked beans with three slices of Leerdammer Light melted through...
29/07/2026

It really doesn’t get much easier than this.

One tin of baked beans with three slices of Leerdammer Light melted through for extra protein, served with buttered toast for dipping.

Baked beans are a brilliant source of fibre & also provide plant protein. Add the cheese & you’ve got a meal that’s filling, satisfying & ready in minutes.

Healthy eating doesn’t have to mean cooking from scratch every night. Sometimes the best meal is simply the one you can make when you’re short on time or can’t be bothered to cook.

Simple meals like this can absolutely be part of a healthy diet. You don’t need fancy recipes or hours in the kitchen to eat well.

One of the first things many people ask me is…“What do I need to cut out?”My answer is usually…Nothing.I don’t believe i...
28/07/2026

One of the first things many people ask me is…

“What do I need to cut out?”

My answer is usually…

Nothing.

I don’t believe in banning foods.

Your life is for living, & if you love pasta, chocolate or a glass of wine with friends, why would I tell you that you can never have them again?

That isn’t realistic, & it’s certainly not something most people can stick to for the rest of their lives.

Instead, we find the balance.

If you love spaghetti bolognese, I’m not going to tell you to stop eating it.

I’ll probably suggest keeping the cheese, reducing the pasta slightly, increasing the bolognese because that’s where the protein is, & adding a big serving of broccoli or a salad on the side.

Already got carrots in your bolognese?

Brilliant.

Could you also add some mushrooms, courgettes or tear in a handful of spinach?

You’ve still got the meal you love.

It’s just become more filling, higher in protein, higher in fibre & packed with more nutrients.

That’s how I coach.

I don’t take your favourite foods away.

I help you make them work for your goals.

Because if you enjoy the way you eat, you’re far more likely to keep doing it.





I know this combination won’t be for everyone… but trust me.Bagel, a slice of cheese, two fried eggs and a generous spre...
25/07/2026

I know this combination won’t be for everyone… but trust me.

Bagel, a slice of cheese, two fried eggs and a generous spread of Marmite.

It is honestly one of my favourite breakfasts. Quick, packed with protein and absolutely delicious.

Tell me… are you with me on the Marmite, or have I completely lost you? 😂

My “oh no, I haven’t got anything ready for lunch” salad.This is why I always keep a few ingredients in the fridge, cupb...
24/07/2026

My “oh no, I haven’t got anything ready for lunch” salad.

This is why I always keep a few ingredients in the fridge, cupboard and freezer that I can throw together in seconds.

I use rocket as the base because I find it lasts much longer in the fridge than spinach or mixed leaves.

Then I’ve added cucumber, beetroot and jalapeños from jars, plus edamame and pomegranate straight from the freezer.

By the time I come to eat it, they’ll have defrosted. No cooking. Hardly any prep. And importantly, no buying loads of fresh ingredients that end up going to waste.

Keeping things like edamame and pomegranate in the freezer and jars of beetroot, jalapeĂąos, pickles etc in the cupboard means you can still put together a colourful, fibre packed lunch even when the fridge is looking pretty bare.

Then add your protein depending on what you have or fancy. Tofu, a tin of tuna, cooked chicken, prawns… whatever works for you.

And if you want to add some carbohydrates, you’ve got plenty of easy options there too. Keep bagels or pitta breads in the freezer so they’re always there when you need them, or add some beans from the cupboard.

Healthy eating doesn’t have to mean having a perfectly stocked fridge or prepping all your meals in advance. Sometimes you just need a few really useful staples.

Meal plans look great……until you realise that every single person is different.We all have different tastes.Different li...
23/07/2026

Meal plans look great…

…until you realise that every single person is different.

We all have different tastes.

Different lifestyles.

Different budgets.

Different cooking skills.

Different allergies and intolerances.

A meal plan might tell you to eat salmon when you don’t like fish.

Or use peppers when you can’t stand them.

Or make a spaghetti bolognese with 200g of minced beef, onions and chopped tomatoes… when you’re allergic to onion or simply hate tomatoes.

What’s the point in giving you a plan full of meals you’re never going to enjoy?

Instead, I work with the foods you like.

Every client sends me photos of everything they eat, and from those photos I make suggestions that fit around your life and your tastes.

Maybe we’ll add another source of protein.

Maybe we’ll include an extra portion of vegetables.

Maybe we’ll increase the carbohydrates because you’re always hungry by mid afternoon.

Or maybe I’ll simply say…

“Don’t change a thing. That meal looks brilliant.”

My goal isn’t for you to follow a meal plan for four weeks.

My goal is to teach you how to build balanced meals that you genuinely enjoy, using foods you’ll actually buy, cook and eat.

Because that’s what creates habits that last.

If you can build balanced meals with the foods you love, you don’t need a meal plan anymore.

Address

CrossFit Great Stour, Unit 3 Stag Park, Leacon Road
Ashford
TN234TW

Telephone

+447753261159

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