Build Muscle

Want to burn fat, get strong, have superior energy levels?

All the time we hear the following excuses “I can’t eat well, I just don’t have the time, I work late so don’t get chance to prepare meals….blah blah blah blah!   There is a simple solution to this, cook more food!


At Fitter London we start work early and finish late.   Leaving the house at 5.30am and  get home around 8.30-9pm.   Believe us when we say slothing on the sofa and ordering a take away is very tempting but we need proper food Mon- Fri to fuel our busy weeks.

So at the weekend we cook big. Here is a great example:

A very simple, quick and tasty meal to prepare that will last for days. Great to have for lunches or the next days dinner.

Roasting vegetables is a real winner. It’s nutritious, tastes good and can be cooked in bulk quantities:

  • Chop a load of sweet potato, red onion, parsnips, carrots, butternut squash and wack it in a baking tray.
  • Mix with macadamia, coconut nut oil (or simply roast in veg juices), add mixed herbs, seasoning and in the oven it goes. It takes 5 minutes to prepare and then whilst it’s cooking get some steaks in the pan and you’re away.
  • Cook enough steaks to last for dinner and tomorrow’s lunch, it doesn’t take any longer so if you’re cooking dinner anyway you might as well cook a bit extra for your lunch.

This way, you enjoy a tasy nutritious lunch, save money and you can be safe in the knowledge you’re eating good quality food.

Another great tip is to bulk cook your meat and poultry. Invest in a decent sized baking tray and cook a couple of days worth of meat or poultry.  Here are  two whole chickens chopped, rubbed with cayenne chilli powder, cumin, garlic, seasoning and cooked  in the oven. This was enough for dinner and our lunches the following day. It was so easy to prepare, tasted amazing!

I always recomend folk eat a good breakfast but I understand an extra 20 minutes in bed can be the most appealing thing in the world at times. Which is why I recommend making an egg loaf.

This is great for breakfast on the go or something to get down you upon waking as it requires no prep, just eat it. Simply mix 6-8 whole free range organic eggs with chopped red onion,  red pepper, smoked salmon and a bit of seasoning and cook in the oven for 15-20 mins.

A good protein hit, healthy fats and antioxidants and tastes great. You can use spinach, mushrooms, chopped tomatoes, bacon or whatever you like. Be creative and enjoy. Again, something like this will last a couple of days.

So, invest in some baking trays, tupperware boxes and get cooking. Stop making excuses and feed your body with the good food it deserves rather than spending money on that shop brought, processed crap.

The point of this post is to assure you that cooking your own breakfast, lunches and dinners is not as time consuming or expensive as you think. It is very time friendly and easy on the wallet and incredibly enjoyable if you put your mind to it. Matt used to hate cooking and would often put together the easiest dish possible. Uncle Ben’s 2 minute Rice, a tin of tuna and sweetcorn 🙂 Now we love trying out new ideas and feel very satisfied when tucking in to my tasty, healthy and hearty lunches whilst other people opt for carb rich and processed meals complete with a blood sugar crash.

Start your day right, snack well, eat a good lunch and your body will thank you for it!