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Personal trainer tips: The 'Five S's' of nutrition...

Are you struggling for day-to-day meals to prepare? Do you keep hearing about having meals packed with protein and fibre but have run out of ideas?

Well, to make life easier, always keep the ‘Five S's’ in mind. And here they are:

  • Scrambles

  • Smoothies

  • Salads

  • Stews

  • Soups


Here we really mean scrambled egg - which is such a good start to the day - you’ll be getting protein and from the eggs and you could always add in some lean ham or similar to give it an extra protein boost!

Remember the best part of the egg is the white, so if you were using 4 eggs, perhaps use 1 full egg and 3 egg whites. Or you can use liquid egg whites. To get your fibre in, you could also scramble some veggies to add in to the mix, or have then on the side; easy, quick and nutritious!


Again, this is a great quick and easy breakfast that you can have at any time of the day. To keep the protein content up, add some protein powder and/or liquid egg whites, then some fruit, greens and/or oats to make it a full meal.

There are so many smoothie recipes online, experiment and find what works for you; they are so quick to prepare and really tasty.


If you’re having lean protein and less starchy vegetables, put together a really big salad and be safe in the knowledge you’re on track and keeping hunger at bay. Why not make a big salad and use it across several meals to cut down on preparation time? Add a small amount of dressing to give it some taste.

It’s always best to prepare your own salad if you have time; some shop-bought salads will be drenched in too much dressing and will be very low on protein, so you won’t be getting the balanced meal you’re looking for.


As the temperature drops off as we head into winter, stews are a great idea. Make a big batch and have some each day until you run out! Stews are a homely and warm dinner, which you can load with lean protein and veggies, with a small amount of carbohydrates if required.


Similar to stews; experiment with some recipes and make a big batch of soup you can warm up for a hot and healthy meal.

Again, it is best to prepare your own soups rather than buying shop-made soup; this way you control what goes into the soup and you can add some meat or other protein source should you wish. Soup that you buy is generally quite low in protein but it doesn’t have to be when you make your own!

If you need any further information on nutrition, you can get in touch with our expert personal trainers in Bristol by calling 0117 403 7600, or email

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