Jason Parker Coaching

Jason Parker Coaching 1:1 online Personal Trainer | I help people lose 5-10kg in 12 weeks

17/06/2026

Want to lose fat without feeling hungry?

Stop surviving on tiny portions.

The best low calorie, high volume foods for fat loss:

🥒 Courgette – bulk out meals for hardly any calories
🥒 Cucumber – massive volume, very low calorie
🍄 Mushrooms – add size and satisfaction to meals
🍓 Strawberries – huge portions for relatively few calories
🥔 Potatoes – one of the most filling foods you can eat

If you’re trying to lose weight, staying full is half the battle.

Eat more food. Stay fuller. Lose fat.

I post simple fat loss tips and calorie deficit strategies that actually work, so hit follow.

16/06/2026

🥚 3 Whole Eggs 🟡 Solid Choice

18g protein
15g fat
1g carbs
~210 calories

🥚 1 Whole Egg + 200g Egg Whites 🟢 Better

28g protein
5g fat
2g carbs
~155 calories

🥚 1 Whole Egg + 200g Egg Whites + 100g Cottage Cheese ⭐ Best for Protein

40g protein
6g fat
5g carbs
~215 calories

The goal isn’t to cut out eggs.

The goal is to build a high-protein breakfast that keeps you fuller for longer, supports muscle growth and recovery, helps preserve lean muscle during fat loss, and makes hitting your daily protein target easier.

One of the simplest breakfast upgrades you can make is combining whole eggs with egg whites and cottage cheese.

You get the nutrients and flavour from the whole egg, extra protein from the egg whites, and even more protein plus creaminess from the cottage cheese.

The result?

✅ Higher protein
✅ More filling
✅ Lower calorie than you’d expect
✅ Better for muscle building and body composition

My go-to is scrambled eggs made with 1 whole egg, 200g egg whites, and 100g cottage cheese.

Simple.

High protein.

Muscle-friendly.

Fat-loss friendly.

Small changes repeated daily create big results.

Which option are you choosing? 👇

15/06/2026

170g Protein. Under 1,000 Calories. No Protein Powder.

If you’re trying to lose fat, maintain muscle, and stay full in a calorie deficit, this is one of the simplest high-protein meal plans you can follow.

✅ 200g chicken breast
✅ 250g white fish
✅ 200g fat-free Greek yogurt
✅ 2 whole eggs
✅ 175g cottage cheese

Macros:
🔥 ~170g protein
🔥 ~990 calories

This leaves around 1,000 calories for potatoes, rice, fruit, vegetables, and healthy fats while staying under a 2,000-calorie target.

The biggest mistake people make when dieting is not eating enough protein. A high-protein diet helps preserve muscle mass, improve recovery, increase satiety, and make fat loss easier.

15/06/2026

🫐💪 PROTEIN BLUEBERRY MUFFINS 💪🫐

These Protein Blueberry Muffins are soft, fluffy, naturally gluten-free, and packed with protein. Perfect for meal prep, a grab-and-go breakfast, or a healthier sweet treat when you’re craving something baked.

✨ Around 220 calories per muffin*
✨ High Protein
✨ Gluten Free
✨ Meal Prep Friendly
✨ Easy Healthy Snack

📝 Ingredients:
• 35g blueberries
• 80g cottage cheese
• 2 large eggs
• 175g almond flour (or gluten-free plain flour)
• 75g melted butter or neutral oil
• 70g coconut sugar
• 2 tsp baking powder

👩‍🍳 Method:
1️⃣ Blend all ingredients except the blueberries until smooth.
2️⃣ Line a muffin tin with cases and divide the mixture evenly.
3️⃣ Fold through or top with the blueberries.
4️⃣ Bake at 190°C (170°C fan) for 20–25 minutes, until golden and a skewer comes out clean.
5️⃣ Leave to cool before enjoying.

12/06/2026

Not all protein sources are equal when your goal is fat loss.

If you’re trying to lose body fat, stay full for longer, and build or maintain muscle, focusing on high-protein whole foods can make the process much easier.

My top protein choices for fat loss:
🥇 Chicken breast
🥇 White fish
🥇 Cottage cheese
🥇 Prawns

Good options:
✅ Eggs
✅ Greek yogurt
✅ Lean steak
✅ Chicken thigh

Foods I’d avoid for fat loss:
❌ Protein powder
❌ Protein bars
❌ Protein puddings
❌ Processed protein snacks

Get protein from foods that are naturally high in protein, keep you full, and provide more nutrients than heavily marketed “high-protein” products.

You don’t need protein cookies, protein cereal, protein chocolate or protein ice cream.

You need a diet built around quality whole foods that makes staying in a calorie deficit easier.

Which protein source do you think deserves to be in the excellent tier?

11/06/2026

This is fat loss made as simple as it can be

If you want help figuring out your calories and protein

Comment Help

Hit follow for more easy to understand fat loss advice

10/06/2026

healthy homemade Bounty bars. Made with just 4 simple ingredients

I have no shame in the chocolate that ended up around my mouth making these either.

naturally sweetened with maple syrup and coated in rich dark chocolate for the ultimate homemade healthy bar

🥥 Ingredients
• 200g desiccated coconut
• ½ cup full-fat coconut milk (thick part only)
• 2 tbsp maple syrup
• 200g dark chocolate, melted
✨ Method
1. Mix the desiccated coconut, coconut milk and maple syrup in a large bowl.
2. If the mixture is too wet, gradually add more desiccated coconut.
3. Shape into small logs and place on a lined baking tray.
4. Freeze for 10–15 minutes.
5. Melt the dark chocolate.
6. Dip each coconut bar into the chocolate and place back onto the tray.
7. Refrigerate until set and enjoy!

09/06/2026

If your body is doing any of these, don’t panic. It’s adjusting.

1. You’re peeing constantly Dropping carbs depletes glycogen. Glycogen holds water. That water has to go somewhere. This usually happens right before the scale moves. Keep drinking. The more hydrated you are, the faster your body lets go.

2. You crash mid-afternoon Your body is switching fuel sources. There’s a short adaptation window where energy dips — usually 1–2 weeks. Don’t mask it with caffeine. Sort your protein, sleep, and meal timing.

3. You wake up hungry You never used to want breakfast. Now you’re starving by 7am. Your hunger hormones are recalibrating — that’s not a bad thing. Eat. Aim for 30g+ of protein first thing.

4. You feel bloated eating “clean” More fibre, more protein, different foods — your gut needs time to catch up. Totally normal in the first few weeks. Stay hydrated, eat slower, give it time.

5. You’re craving salt Cut the processed food, sodium drops fast. Add more water on top of that and your body starts asking for electrolytes. Listen to it. Pickles, olives, bone broth, or just salt your food.

Most people quit right here. Right before it actually starts working.

08/06/2026

100 Calorie Protein Brownies 🍫🔥

Low calorie fudgy brownie that will stop your sweet tooth ruining your diet

No flour
High protein
Low calorie
Fat-loss friendly

Ingredients:

• 3 large ripe bananas (350g flesh)
• 3 eggs
• 250g cottage cheese
• 20g cocoa powder
• 30g maple syrup
• 2 tsp baking powder

How:

Add everything to a bowl → blend → bake.

You get a fudgy brownie for ~100 calories per slice with 10g protein.

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You don’t change your life in one day You change it everyday in what you doProgress is quiet, it doesn’t mean it’s not w...
06/06/2026

You don’t change your life in one day
You change it everyday in what you do

Progress is quiet, it doesn’t mean it’s not working

So many people wait for motivation, forgetting to build discipline

Small wins add up, don’t give up.

No-one is coming to fix your life, you need to start acting like it.

Results don’t come without hard work or pressure, the only way to get them is to start showing up.

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Ely
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