If you’re feeling the effects of the Christmas splurge Physical Training Instructor & Health Trainer, PTI Thompson has got you covered. If you want to lose those dreaded Christmas lbs make these high protein, low fat food sources staples in your 2017 diet.  

Breakfast Choices


Hailed as the most nutritious and versatile food, one egg packs 6g of high quality protein, and contains varying amounts of 14 essential nutrients including Vit B2, Vit A, Vit D, choline and iodine. It’s easy to control your portion, and calorie intake with one large egg containing 70 calories. If you want to stay satisfied till lunch, start your day with scrambled egg, using 2 eggs, 2 egg whites, and just a dash of skimmed milk.

Protein Porridge Oats

Perfect for re-fuelling after a morning cardio session, TPW Oats are a whole-grain cereal meaning they’re a great fibre source, and are high in vitamins, minerals, and antioxidants. Oats health benefits include lowering blood sugar and cholesterol levels. A 30 serving of oats contains just 117 calories, their raw breakdown consists of 66% carbs, 17% protein, 7% fat, and 11% fibre.


It may sounds bizarre, however this very high protein, minimal carb dairy food source is a celebs secret. As an upgrade to fat-free natural yogurt the gloriously thick texture and taste is a strong comparison to mascarpone. Available in snack pots or in tubs, enjoy this desert on its own, next to your porridge, or add a sprinkling of dried berries.

Protein Pancakes

Perfect for a Saturday or Sunday morning treat, TPW Protein Pancake mix is a great way to reward the weeks workouts without having an detrimental impact. With their high protein content and creative flavours they make the perfect treat.

Lunch Choices

Chicken breast

A body-builders, and gym bunny’s favourite for being a lean protein source, one chicken breast contains 124 calories, zero carbs, and over 26g of protein. As a complete source of protein, chicken contains essential amino acids, used to build and repair body tissue.


Low in saturated fat, Tuna is packed with vitamins and minerals, and is an excellent source of protein. The versatile food source is key health benefits is its high protein content, maintenance of a healthy blood pressure thanks to its omega-3 fatty acids

Protein Shake

Kill those mid-afternoon hunger pangs before you hit your evening session with a low fat protein shake. Grab a TPW shaker, add a scoop of TPW Whey Protein to 200ml of skimmed milk, and top the remaining with cold water. Shake away and savour your chosen flavour.


This superfood digestion aider is a low calorie, high fiber, non-fat super green! One cup of Kale has only 36 calories, 5g of fiber, and 0g of fat. It’s packed with numerous nutrients, vitamins, magnesium, folate, and magnesium.

Dinner Choices

Turkey steaks/ breast

The most underrated meat on the market, turkey is very high in protein, and very low in fat. As an inexpensive source of iron, zinc, potassium, and B vitamin. Regular turkey consumption can help lower cholesterol levels, and keeps insulin levels stable. Turkey also contains the amino acid tryptophan which produces serotonin and plays an important role in strengthening the immune system.


Although not to everyone’s taste liver contains a large amount of high-quality protein, iron, vitamin B including B12 and folic acid meaning it’ll help combat fatigue, and tiredness enabling you to perform during your training sessions.


This versatile fuss-free superfood complements any meat or fish! The super green is a great source of fiber, niacin, protein, vitamin A, C, E, K, thiamine, iron, calcium, magnesium, phosphorus, potassium, zinc, copper, and magnese.


Protein Brownie

For a fuss-free healthy snack, one TPW Belgian Choc Protein Brownie contains just 112 calories, 2.8g fat, and an impressive 11g, and 8.7g fiber. They prove an easy portion controller with their individual packaging and convenience, meaning you won’t be tempted when on the go.

Written by Physical Training Instructor & Health Trainer @PTI_Thompson

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