The Fitness Chef’s Guide to Fat Loss

The Fitness Chef’s Guide to Fat Loss

Pre-workout fuel

It’s a big question.

What do you eat before your workout?

Let’s keep things simple – it’s actually all about balance.

A fantastic way to fuel up for a workout is to go with porridge oats. Oats are a carbohydrate filled with fibre and slow release energy that will leave you satisfied and energized.  During intense physical activity we use carbohydrate as our main energy source. Oats are right at the top of the tree – a fantastic, healthy,  high energy food. But on their own they can be a tad bland. Check out my high energy porridge bowl recipe below and give it a try an hour or 2 before your next training session! I promise you this one is packed with awesome flavor!

40g oats

150ml semi skimmed milk

Handful blueberries/raspberries (most fruits are ok though)

1 kiwi

1 tsp honey

1 tbsp meridian coconut & peanut butter

By adding healthy nut butters to food, you are getting an awesome dose of healthy fats and boosting protein levels (which is ideal if you want to lean down).


Coconut & Peanut 1

The workout

If fat loss, strength and muscle definition are your goals then my advice is to stick to compound exercises. What are these? Exercises that use multiple muscle groups like squats, deadlifts, overhead/bench presses and rows. More energy is required to perform these movements compared to isolated exercises like bicep curl for example. More energy required + more fat loss, more strength acquisition and more definition.  Don’t like gyms? No worries! Get outdoors and do something that gets you out of your comfort zone like HIIT training, hillwalking, cycling or good old running! Just make sure you are challenged with intensity…

Working out

Post Workout

If your training is structured correctly you should be pretty beat and hungry after your training session. If you’re not, it might be worthwhile assessing if your programme is pushing you enough. Eating protein, carbs and healthy fats is key after a rigorous session in order to start the recovery process. Check out my amazing vanilla protein balls recipe… Warning! These are highly addictive!


20g oats

30g vanilla whey protein powder

1 tsp cinnamon

1 heaped tbsp meridian smooth peanut butter

1 vanilla pod

1 tsp honey

1 date

1 square dark chocolate broken into small chips

10ml water


Time to get your hands dirty! Add all ingredients to a bowl and mix up. Add a tiny bit more water if the mixture is still too crumbly, but only a dribble!!! The ingredients above should make 2 vanilla protein balls and give your body the best protein, carb & fat macronutrients it needs to start recovering, whilst staying lean all the while!



Check out more of Graeme’s healthy recipes at

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