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If you find it hard to stick to a healthy diet alongside getting in shape, don’t worry – you’re definitely not alone. Anyone who has a busy or demanding job, or even just busy day-to-day routine, can sometimes find it difficult staying focused and keeping on track.

So if that sounds like you, here’s a helping hand: these food tips and recipe ideas come from one of our clients here at CK Elite, and are all aimed at helping you plan ahead, save time, and keep your diet track (even on those days when you might not want to…)


“I always try to prepare my food and meals in advance, especially if I’m working long shifts. Preparing everything beforehand just means that it’s ready when I need it.”



“This is something I do constantly. I cook good sized quantities of the same food all at once, and then store them in the fridge for when I need them. This works well for all kinds of foods:


I boil a pack of six large eggs in preparation for my breakfast; once boiled, these will keep in the fridge for a couple of days. This saves me a lot of time in the morning – or else boiled eggs make a great quick snack when you’re hungry.

Confused and Happy Eggs

Meat or Fish

I always cook my meat in advance and store it in the fridge for up to a week so that it’s ready when I need it.

People often find chicken or turkey bland or boring, but with a bit of imagination they really don’t have to be. I always season everything well, and I recommend having a cupboard full of herbs and spices to cook meat in. For example, I’ll buy a packet of normal chicken breasts, place them on a baking tray and oil them slightly, and just sprinkle over whatever herds or spices I want: smoked paprika, turmeric, harissa paste, mixed herbs, Chinese five spice, and chilli flakes are all good to have in the cupboard for meals like this. I’ll then cook the chicken breasts in the oven, and once they’re cool, wrap each one in tin foil and keep them in the fridge ready to use for meals. I also do the same with salmon.


I like to prepare lots of roast veg in advance, and store it in a lunch box ready to add to meals. Peppers, courgettes, mushrooms, Brussels sprouts, sweet potatoes, asparagus, butternut squash and aubergine all work really well: chop them up, cover them lightly in oil and balsamic vinegar (you could also add a teaspoonful of honey if you want), season with salt and pepper, and mix them all together. Then roast them on a relatively high heat until they’re cooked. Roast vegetables like these will keep in a sealed container the fridge for a few days, and can be reheated at mealtimes if you want.

Organic Food


“Think outside the box and use healthy alternatives for a change when and where you can. For example, try cauliflower rice in stead of normal white or brown rice, or use courgette or butternut squash noodles instead of spaghetti or pasta. You can buy these premade in the supermarket, but making your own vegetable noodles is easy and doesn’t require an expensive spiraliser. You can even make courgette noodles by cutting the ends off a large courgette, and using a vegetable peeler to peel off long ribbons. Heat these in a frying pan with a little lemon juice, balsamic vinegar and chilli flakes until they’re soft for a great alternative to pasta.

Buy the CK Elite Nutrition Guide

The CK Elite Perfect Nutritional Guide is a nutrition coaching program aimed at helping you make the healthy lifestyle changes necessary for the body to function at its ultimate potential. Whether that means starting from the basics or understanding to the most advanced nutritional information, and whether you’re a beginner or an elite athlete, the joy of this guide is that anyone can achieve their goals by following its three easy pathways.

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