{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "0.39999998", "endTime": "27.375", "body": "Hello, and welcome to another Friday Rewind episode. And today, I've actually made a bit of a mistake. However, we're gonna stick with it. So I've got a coaching audio feed for clients where I basically record longer podcasts. It's a little bit more intimate, and they it's just different to this podcast because I know I'm talking to, whereas you lot are all over the world." }, { "speaker": "@paulthenutritionist", "startTime": "27.83", "endTime": "51.985", "body": "However, I was looking for an episode to post for this Friday rewind, and I came across one that was on super quick meals. And I thought, I remember doing that. And I thought it was a different episode to what it actually was. And what you're actually getting is a inside episode that's usually just reserved for clients, but you're getting it for free. So enjoy this episode." }, { "speaker": "@paulthenutritionist", "startTime": "51.985", "endTime": "63.940002", "body": "It's on super quick meals, breakfast, lunches, dinners, what I recommend, super quick, you can't fail. Listen to it, enjoy it, and this is an inside look of what my clients get to listen to." }, { "speaker": "@paulthenutritionist", "startTime": "64.58", "endTime": "93.399994", "body": "Hello, and welcome to another episode. So today we're going to be looking at some SPEEDY MEALS. So obviously in the resource hub, we've got loads and loads of SPEEDY MEALS ideas and this is really just an episode where I could talk through some super quick meals for you. Some taken from the SPEEDY MEALS hub, some off the top of my head that I use or advise clients to do. Each and every day we'll start with breakfast, we'll do lunches and we will do dinners." }, { "speaker": "@paulthenutritionist", "startTime": "93.575005", "endTime": "117.42", "body": "The aim being if you're in a rush, you'll have something that you can grab. They're super quick, super easy, so you haven't got to worry about anything. So we'll start with breakfast. So what I do for breakfast, as I've said to quite a few people, is I will often have most mornings like the easiest smoothie in the world and that is 140 grams of frozen blueberries. Can get frozen blueberries from most if not all supermarkets." }, { "speaker": "@paulthenutritionist", "startTime": "117.82", "endTime": "182.065", "body": "One banana, scoop of vanilla protein powder, sometimes some Greek yoghurt, sometimes not depending on how many calories you've got, some milk, blitz it all up and that is an amazing smoothie. Sometimes I'll put spinach in it as well just to kind of add those extra phytonutrients and that will keep me full for a very, very long time. You can also deconstruct that if you get up early and you don't want to wait with the family, can put it in a into like a bit of a smoothie bowl the night before so you basically get your frozen you can do it with any frozen fruit really, like make an overnight version of that so you get frozen blueberries or strawberries or whatever, some yoghurt, maybe 150 grams Greek yoghurt, a banana, scoop of protein, mix it all up, maybe a dash of honey in there as well, pop it in the fridge and those frozen blueberries will defrost nicely in the morning but will still keep it super cold. You can also have agave syrup if you don't want honey because of the sugar or whatever other reason. Some other super simple breakfast ideas: Greek yogurt with oats is a really simple one that you can just kind of get first thing in the morning." }, { "speaker": "@paulthenutritionist", "startTime": "182.065", "endTime": "223.51001", "body": "So 150 grams of oats. I'm sorry, 150 grams of oats, blueberries, maybe some vanilla protein as well. Mix it all up together, maybe even add some cashews or some seeds just on top of that, just kind of add a bit more texture. Overnight oat pots are really simple to do, again 150 grams of Greek yogurt, some frozen fruit, you can either say throw some banana in there, some protein powder in there, some raisins, some nuts, some seeds, some flaxseed, anything in there, just chuck it in and just let it sit overnight. Remember to make sure you have more wet texture than dry texture, otherwise the oats will absorb all of it and there won't be a very good texture in the morning." }, { "speaker": "@paulthenutritionist", "startTime": "223.99", "endTime": "271.565", "body": "Another one that's pretty simple to do, you can have Weed so three Weed Bix, 200 millilitres of milk, some whey protein, like you could put the whey protein within the milk and then tip that over the Weetabix with some blueberries on top of that or any other fruit, porridge with berries, so again some oats, some berries, 200ml of milk and another scoop of protein powder. Protein powder is just really simple to get your protein in when we're in a rush. You can usually add it to anything breakfast wise in the morning. Sometimes I have questions about whether protein powder is good, whether we should be eating it, it's food, there's nothing special about it, certainly nothing negative about it. It's just the offset of milk, so really, really good option there." }, { "speaker": "@paulthenutritionist", "startTime": "271.885", "endTime": "340.86002", "body": "If you've got a tiny bit more time, and I say this tiny bit more time because this does not take any time at all but having some scrambled eggs on a bagel you can get protein bagels, perhaps some bagel thins, how do you do some really good protein bagels at the minute? Three eggs, some butter, so if you use, if you put 10 grams of butter in a pan, mix your scrambled eggs together, cook the scrambled eggs really slowly, then you can put, once it's cooked, a bit of spinach in your scrambled egg or some chives, some parsley, whatever, just add some flavour to it. And then just chuck that on the bagel, job done. You could also make like, I had a client where we kind of fashioned the night before a bit of a muck breakfast, what they called him, a muck muffin burger or something like that, no, muck muck, the egg thing. So basically what you do is you make like this omelette, so a mini omelette the night before where you just make it with maybe some bacon medallions, a bit of protein cheese, some eggs, mix it all in, and then you just fold it in so it becomes like a bit of an omelette, then you can pop that in a bagel, and then the next morning you just have to whack it in the microwave, in some tinfoil and off you go." }, { "speaker": "@paulthenutritionist", "startTime": "341.665", "endTime": "382.655", "body": "On omelette it's really simple to do, so you can use two egg whites, two whole eggs, maybe some feta, maybe some protein cheese, maybe some ham, maybe some bacon, certainly get some veg in, doesn't matter what I like veg is. Just mix it all in, whack it in a pan, flip the pan over or you can even chuck it in an air fryer, really simple to do, it's literally ready in five minutes. Lunch wise there's loads of things you can do. Lunch you can do at home, a jacket potato with some tuna, maybe a side salad and then some mayonnaise just to kind of add some flavour to that. Peri Peri chicken wrap, if you've had chicken from the night before, can just save a bit of meat, dink it in a wrap with some salad and a bit of mayo." }, { "speaker": "@paulthenutritionist", "startTime": "382.93997", "endTime": "445.74002", "body": "Or you could just get some of ready made chicken or ready, peri peri chicken from our Aldi or something, whack it in a wrap, salad, some mayonnaise, again that's done in five minutes, will fill you up. Do something very similar to pita bread, so some meat of some kind, whether that's ham, chicken, turkey, beef, whatever, throw it in a pita bread with some salad and some mayonnaise, job done. Nando's chicken and rice, well homemade Nando's chicken and rice. You can get 100 grams of chicken, some veg, maybe some broccoli and peas, throw it in the microwave, can also get these veg pouches which are a really simple idea, a bit of Nando's sauce on the chicken and then 125 gs, which is half a pack of microwavable rice, literally takes five minutes to do, and that's 400 calories, pretty decent. For 370ish calories you can get 75 grams of king prawns, pot of egg noodles, and one of those pots of noodles you just put hot water in, some veg and then some sweet chilli sauce, again less than 400 calories, takes five minutes to do." }, { "speaker": "@paulthenutritionist", "startTime": "446.14", "endTime": "471.43002", "body": "Some beef fajitas, really simple to do, so if you get some stir fried beef, chuck it in a pan, with some fajita mix, some tomato puree, mix it all up together and then throw the microwavable rice in the microwave. That's done in fifteen minutes and that's a good lunch for you. You can even have that for dinner. Some kind of more wholesome, higher calorie dinner options. So on the SPEEDY MEALS folder, that's a really quick and easy fish pie." }, { "speaker": "@paulthenutritionist", "startTime": "471.51", "endTime": "508.83", "body": "Basically what you do is you get some frozen fish pie mix, some baby blue potatoes, some veg and some grated baby bell. And what you do is you just chuck it all into a pot, obviously you've got to boil your new potatoes, but chuck the fish pie and some veg into a pan, well a dish is what you're looking for. Grate some light baby bells on top of it, on top of the potatoes, the cooked potatoes, lay the potatoes on top of the fish and the veg mix. Grate the baby bells on top of it, throw it in the oven, that's ready and fit in and it's really really nice. Stir fry, absolutely so easy to do." }, { "speaker": "@paulthenutritionist", "startTime": "509.395", "endTime": "565.89496", "body": "100 grams of king prawns, maybe some chicken, some mixed peppers, some noodles, stir fry sauce, chuck it all in the pan together again, bish bash bosh, done. And some Spanish chicken, so you can get some chicken breast, cook that off really simply, throw a Spanish, you can get like chicken tonight, Spanish styled sauce on top of it, with some Spanish potatoes, chuck that in a pan with some veg, throw it in the oven thirty minutes later, that will be done. Thai green curry, really simple to do, again cut your chicken off, maybe have a base of frozen onion and some garlic, cut your chicken off, throw the Thai green curry kit, which you can get from Aldi, on top of it. Cook it off, let it sit for fifteen minutes, throw your microwave, boil rice in the microwave, maybe even have a mini naan, job done, five ninety eight calories. Really simple one that I like to do when I'm in a super rush." }, { "speaker": "@paulthenutritionist", "startTime": "565.89496", "endTime": "601.455", "body": "If you go to any supermarket, you can get some salmon, which you can throw in a microwave and it becomes really steamy. So you put your microwavable salmon in the microwave for four minutes, and once that's done you put some frozen veg pelts in the microwave for four minutes. So that's all done and then you throw some microwavable rice in the microwave for two minutes. So that's four, that's ten minutes and you've got yourself a meal. I like to have chicken, rice and veg, so what I'll do is I'll always have in a frying pan some frozen onions, some garlic, I'll fry that off then I'll add some chicken." }, { "speaker": "@paulthenutritionist", "startTime": "601.935", "endTime": "630.84503", "body": "What I'll then do is put some peas into the mixture as well, a stock cube with maybe two fifty-three 100 mls of water, just to kind of let that reduce down. In the meantime, I'll throw some frozen veg pouch into the microwave for four minutes. That's all done. Once that's done, I'll get some microbial rice, throw that in and I'll just mix it all into the pan together, maybe add a bit of protein cheese. Bish bash bosh." }, { "speaker": "@paulthenutritionist", "startTime": "630.84503", "endTime": "651.58496", "body": "That is done. And that pretty much does she. So in ten minutes there, we have gone through maybe 10 different options that you could select. Mean, you ate all of those this week combined, they're taking no time at all. But as I've said a million times to pretty much all of you, whatever you make for dinner, make an extra portion for lunch the next day." }, { "speaker": "@paulthenutritionist", "startTime": "652.225", "endTime": "698.67", "body": "One pot meals are your saviour, chilli is one of the easiest, quickest things you can make. Frozen onion, frozen pepper, lazy garlic, chuck it in, cook it off, throw your mince in, wait till it goes brown, get some passata with herbs in, chuck that in, let it settle, add some balsamic vinegar, let it sit, add some stock, then add loads and loads of veg, let it simmer for a bit, and then you've got your rice, and some kidney beans, maybe some spices, chuck it all in, let it sit for as long as possible and you're done. Really simple but that will last three to four days and there's loads of recipes in the recipe hub which will show you how. If you press Command and F, usually you'll be able to find foods that you're looking for really. I hope that helps, I hope that's going to save you some time, there really is no excuses." }, { "speaker": "@paulthenutritionist", "startTime": "698.67", "endTime": "721.30505", "body": "What I often say to people is when you say you haven't got time to cook, what are you doing between seven and 10PM? If the answer to that question is watching TV, you need to have a long hard look at yourself about what your priorities are because if you've got time to sit in front of a TV and watch mind numbing programmes but you haven't got ten minutes to spare to cook food, really is your health a priority right now?" }, { "speaker": "@paulthenutritionist", "startTime": "722.37", "endTime": "752.95", "body": "Goodness me, the energy on that one wasn't great, was it? I remember batch recording about 20 of those episodes, but it's a really useful resource. I've got so many resources, hence why I mentioned a couple of resource hubs for clients, and I just thought it'd be really important for them to have options to listen to the resources so they haven't got to read everything. We also do workshops where we'll go into bits and pieces and they can watch it. They can listen to it." }, { "speaker": "@paulthenutritionist", "startTime": "752.95", "endTime": "768.835", "body": "They can dial in live. They can read about them, but they can listen to it on the podcast feed as well. So it's a really good kind of place platform. We call it the audio feed so they can access that. So I hope you enjoyed that, and I hope you enjoy your weekend." }, { "speaker": "@paulthenutritionist", "startTime": "769.075", "endTime": "780.9", "body": "I hope you've recovered from the heat that we were experiencing, yesterday if you listened to this on Friday, And I shall speak to you next Wednesday. All the best." }, { "speaker": "@paulthenutritionist", "startTime": "1175.8049", "endTime": "1223.7", "body": "So I just want to kind of end this episode where I say that since in the past six, twelve months, Six months. Loads have happened, like I have been a lot more selective on what type of clients I work with. I have been asked to consult on a lot of big kind of projects at a government level in the kind of corporate world regarding kind of menu analysis. I've been working with a lot more sports teams, been doing talks, and it's a part that I really love. And the thing with this job is that unfortunately, the more exposure you get on social media, it's kind of the only thing that matters." }, { "speaker": "@paulthenutritionist", "startTime": "1224.1001", "endTime": "1226.9", "body": "And I'm growing about a thousand followers a month at the moment," }, { "speaker": "@paulthenutritionist", "startTime": "1226.9801", "endTime": "1227.78", "body": "which is all well and" }, { "speaker": "@paulthenutritionist", "startTime": "1227.78", "endTime": "1272.415", "body": "good but it means nothing. But unfortunately, in the very kind of platonic world that we live in, that is what kind of stands for now anyway. So yeah, I m continuing to do stuff and if there are things that you think I can help you with send me a little message. There's a thing I hope I kind of continue and that is that I'd really like to, regardless of what happens, and I already see it like I already see the kind of I can't think of the word, but the annoying nature in which I receive messages of people who want to go on my podcast. When have I ever had anyone on my podcast?" }, { "speaker": "@paulthenutritionist", "startTime": "1273.07", "endTime": "1300.015", "body": "People who the amount of free shit that people wanna send me. Send me this with no obligation. The geezer asked me the other day to post three posts on their grid and four stories for two bars of chocolate. I mean what were- go on my grid and tell me when I've ever promoted another person's products. Like when I do that and I am not writing off but when I do that, I'm telling you now, listening to this, I would have been paid a fucking piss take of an amount." }, { "speaker": "@paulthenutritionist", "startTime": "1300.7301", "endTime": "1347.2", "body": "So yeah, I think it's very important to hopefully, that's what I was going say, hopefully I can continue to, you know, communicate to you guys listening, it's really nice to have messages from you on Instagram, It's hard to keep up with Instagram messages mainly because if you follow me on Instagram you'll know that you will get a lovely welcome message and then that creates conversation and at any time I go on my Instagram it's just unreadmesh after unreadmesh and it is just me, there is no one else, there's no I don't know, what are they called, setters. I get a lot of Meshers, Paul, how's your setter? I don't even know what a setter is mate. But I'll have a conversation with anyone and email as well, excuse me. I hate that I'm still able to communicate to people via email." }, { "speaker": "@paulthenutritionist", "startTime": "1348.585", "endTime": "1390.5499", "body": "But it s hard because as I say, if you're growing 1,000 followers a month, that will probably continue at least. You know, it doesn't take much. A new social media girl now who is wanting to be relentless on TikTok, which I don't know how I feel about, but you know, it doesn't take much for those morons to send you into the stratosphere of virality. So I don't know, we'll see where we are, things are always changing. If you are someone who has a project, whether that's a business or a side project or whatever, it's really important to just not marry yourself and not innovate." }, { "speaker": "@paulthenutritionist", "startTime": "1391.11", "endTime": "1415.885", "body": "Quick story and I'm going to leave you, I promise you this is not going to last long. Kodak invented the digital camera but they decided not to do anything about it because they wanted to stay with film. Look where Kodak are now. Meanwhile, Nokia, they started selling fish. Or was that Samson?" }, { "speaker": "@paulthenutritionist", "startTime": "1415.885", "endTime": "1430.34", "body": "Think it was Samson? And look where they are now. Nokia don sell phones anymore, they are telecommunications and data centres. But you ve got to innovate. I think it s Samsung, Samsung started selling fish." }, { "speaker": "@paulthenutritionist", "startTime": "1432.125", "endTime": "1488.7749", "body": "So if you don innovate, you ll evaporate. Always remember that. And I m really comfortable with innovating, there s so many things I ve tried with clients where things haven t worked out, like we ve tried like, I don know, a project of sorts and it just doesn't work out, so I just cancel it and I just don't care because I've got to try things to see whether it works, it benefits clients and then we learn from it. So I hope you found this episode useful, send me a message on Instagram and you can send me an email currently, I wonder if one day this email will change, I'm sure it will when it becomes too much and you know, we got 10,000 listeners last week, that's crazy isn't it? Buy the pound for every listener and I'm still, until I get offered a ridiculous amount of money, I still refuse to put ads on this because it's not worth it, I don't want to annoy your ears, so but the only way I can do that is just from helping people out." }, { "speaker": "@paulthenutritionist", "startTime": "1489.575", "endTime": "1498.215", "body": "Anyway, thank you for listening to me, thanks for spending time with me, enjoy the rest of your Friday, Saturday or Sunday and I'll speak to you next Wednesday. Lots of love." } ] }