Real Meal Recipes

If you need more inspiration than we have listed on this page, there is so much available online.  Just use your common sense, keep recipes simple, go eas on the cheese, use good sources of fat, and keep your proetein moderate.

We highly recommend following recipes from reputable sites such as The Real Meal Revolution.

Bullet Proof Coffee (BPC)


  • Combine all ingredients in a blender

  • Mix until frothy.

  • Enjoy immediately, or decant into a flask for later.

  • Note: BPC does not work well iced if using solid coconut oil, it will cause coconut oil to solidify.  MCT oil is optimal for versatility.

Ingredients: 1 cup coffee, 20 grams grass fed butter, 15grams mct oil, Dash cinnamon

Bullet Proof Hot Chocolate (BPHC)


  • Combine all ingredients in a saucepan until warm and mix well.

  • Once warm place the hot chocolate into a blender and mix until frothy.

  • Enjoy immediately, or decant into a flask for later.

Ingredients: ¾ cup unsweetened almond milk, ¼ cup heavy whipping cream, ½ tbps Grass fed butter, ½ tbps Coconut oil, ½ tbps Unsweetened cocoa powder, Stevia or erythritol, to taste, Dash cinnamon

Egg Muffins



  • Heat oven 200C / 400F / Gas mark 6

  • Mix all ingredients in a bowl and pour into a muffin tin

  • Bake in oven for 15mins.

  • Remove from oven and let cool down.

  • Keep in an air tight container for a quick bite to eat in the morning

Ingredients: 6 eggs 2 cups raw spinach 1 cup crumbled feta cheese ½ cup cheddar cheese Salt & Pepper to taste

Spinach & Feta Omelette


  • First, prepare the filling. Peel and finely dice the garlic and place on a pan greased with a tablespoon of ghee/butter

  • Season with salt and cook over a medium-high heat for just a minute until fragrant. Add the sliced mushrooms and cook for 5 minutes until lightly browned stirring occasionally.

  • Add the spinach and cook until wilted for just a minute or two (squeeze out the water if using frozen and thawed spinach). Take off the heat and place in a bowl. Discard the excess liquids before using the pan for cooking the omelette.

  • Crack the eggs into a bowl and mix using a fork. Season with salt and pepper to taste. 

  • Pour the eggs evenly in a hot pan greased with a tablespoon of ghee. Use a spatula to bring in the egg from the sides towards to centre for the first 30 seconds. Tilt the pan as needed to cover it with the eggs. Lower the heat and cook for another minute. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry. The desired texture should be soft and fluffy.

  • When the top is almost cooked, add the spinach and mushroom topping and crumbled feta. Fold the omelet in half, cook for another minute just to warm up the topping and slide on a serving plate.

  • Plate up and enjoy!

Ingredients: 3 large eggs, 1 clove garlic, 1 cup (70g) white mushrooms, sliced 3 cups (90g) fresh spinach or 100g frozen & thawed 1/3 cup (50g) feta cheese, crumbled 2 Tbsp (30g) ghee or butter, Salt & Pepper to taste

Easy Eggs Benedict


  • First, blanch the spinach. Blanching is easy and takes no more than 5 minutes. Wash and pat-dry the spinach leaves. Bring a pot of water to a boil over high heat. Fill another bowl with ice and water, or simply with cold water. Place the spinach leaves into the boiling water and cook for 30-60 seconds.

  • Transfer the leaves immediately into the iced water using tongs or strainer. Remove from the cold water. Strain, squeezing the water out of the leaves.

  • Get the recipe for Keto Hollandaise Sauce here, prepare and keep warm

Ingredients: 3 cups (90g) fresh spinach, 1-2 large eggs, 2 slices quality ham, (46g) 1 serving Keto hollandaise sauce, Salt & Pepper or chilli flakes (optional)

Easy Chicken & Broccoli Bake


  • Preheat oven to  220C / 425F / Gas mark 7

  • Spray a large baking sheet with nonstick cooking spray and set aside

  • In a large bowl combine all the ingredients, except the avocado. Toss until everything is well coated in olive oil and seasonings

  • Spread on baking sheet carefully to make sure that no food is overlapping and lays flat.

  • Bake in a preheated oven for 20-25 minutes, or until the chicken is cooked and broccoli is soft.

Ingredients: 155g ounces boneless diced skinless chicken thighs, ½ cup broccoli chopped, 1 ½ Tbps olive oil or coconut oil, 1 tsp minced garlic, 2/3 medium avocado, 1 tsp cumin, Salt & Pepper to taste

Bacon Cheddar Cheese Puffs


  • Preheat oven to 180C / 350F / Gas mark 4. Spray muffin tin with nonstick cooking spray and set aside

  • In a bowl, beat eggs and egg whites together until well combined. Season with salt & pepper to taste.

  • Add crumbled bacon & egg mixture, stirring until mixed well. Pour egg and bacon mixture into muffin tin, distributing evenly. Top each muffin with shredded cheese.

  • Bake in preheated oven for 20-30 minutes until set. Makes 12 puffs

  • Enjoy 5 egg puffs.

Ingredients: 6 eggs 6 egg whites 6 slices of bacon, cooked and crumbled 85g ounces shredded cheddar cheese Salt & Pepper to taste

Cheeseburger & Roasted Asparagus


  • Preheat oven to Preheat oven to 220C / 425F / Gas mark 7. 

  • In a bowl combine asparagus, olive oil, minced garlic, and seasonings. Toss until well coated. Lay on baking sheet, careful not to overlap pieces. Cook in preheated oven for 15 minutes.

  • Grill burger patty to desired readiness. Once burger is cooked top with cheddar cheese, layer up with leaves, tomoto and onion, then serve with asparagus on the side. Enjoy!

Ingredients: 1 ½ (1/3lb. patties) ground sirloin hamburger patties, 1 ½ slices cheddar cheese, ½ cup (64g) asparagus, 1 tsp Olive oil, ¼ tsp minced garlic, Salt & Pepper to taste

Bacon Cheeseburger Salad


  • In a large bowl layer chopped romaine, pickles, cooked hamburger patty, bacon, and shredded cheese

  • In a small bowl mix together all the ingredients for the dressing.

  • Drizzle dressing over salad and enjoy immediately

Ingredients: 1 ¼ (1/3lb. patties) ground sirloin hamburger patties - cooked and cut into bite size pieces, 2 slices bacon - cooked and chopped, 2 cups (255g) chopped romaine salad mix, 1/3 cup (76g) pickles chopped, 1/8 cup shredded cheddar cheese, For dressing: 2 tbsp Olive oil, 1-2 tbsp white wine vinegar (to taste), 1 tsp mustard, Pinch of paprika

Prosciutto Club Lettuce wraps


  • Spread 1 tablespoon cream cheese on each lettuce leaf. Divide prosciutto, turkey deli meat, bacon, and shredded cheese between each lettuce leaf and roll up.  Enjoy wraps!

Ingredients: 2 romaine lettuce leaves, 2 tbsp cream cheese, 2 large slices prosciutto, 1 large slice turkey deli meat, cut in half 2 slices of bacon, cooked 2 tbsp shredded cheddar cheese

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