Jamaican Browned Stew Fish

Inspired by my recent trip to Jamaica, I’m coming back to the blog with some real Caribbean cooking. I spent a lot of time living it up by the beach and tasting everything the ocean had to offer, this has to be one of my favourite meals from the trip. I’m going to recreate it for you all. So you can bring the Flava into your life.

This recipe shows what fitness n flava is all about. Delicious food that will help you stay on track towards your fitness goals. Fish is a great source of Omega 3, Vitamin D and many other minerals. Helping to do everything from lowering blood pressure and improving brain function to reducing inflammation in your joints. This is definitely a recipe to add to your meal prep rotation.


  • 1 whole fresh fish (in Jamaica Snapper is a favourite, I’ll be using Sea Bass)
  • 1/2 Onion
  • 1/2 Sweet Pepper
  • 3 Cloves Garlic
  • 1 Tomato
  • 1/2 Scotch Bonnet Pepper
  • 2 Tbs Vinegar
  • All Purpose Seasoning
  • Vegetable Stock Cube
  • A Dash of Pimento/Allspice
  • Thyme
  • 50ml Coconut Milk


  1. Make sure your fish is scaled and clean your fish, you can get the fishmonger to do this, it saves time or you can cook the recipe with fish filets.
  2. Rub down the fish with vinegar.
  3. Chop your onions, pepper and scotch bonnet, slice all of these into rings.
  4. Add 2 tablespoons of oil to a frying pan and cook these of a low heat for 5-7 minutes
  5. Once these are cooked remove them from the pan and place them to the side.
  6. Lightly dust your fish with some all-purpose seasoning on both sides.
  7. Using the same oil you cooking you fresh seasonings in, fry the fish for approximately 5 minutes each side (Until cooked)
  8. Slice your tomato and dice your garlic then add these to the pan along with the fresh seasoning prepared earlier.
  9. Add 1 cup of water along with your thyme, coconut milk, stock cube and pimento.
  10. Let is all simmer for 8 minutes
  11. Serve and enjoy!

Graduate Gains

How to make gains and look great for busy people…

Everyone knows about the freshers 15 lbs (Coming home for Christmas looking like you already ate the turkey). Somewhere between vodka – squash mixers and 2 for 1 dominos pizza, it becomes real difficult to stay in shape. But you spend the next 3 years fighting it, getting yourself in the best shape of your life, certain you’re about 1 month of hard training away from that Gymshark endorsement. Now it’s time to graduate and as the weeks pass you come to realise, it’s just as difficult to stay in shape now, as it was during freshers.

Adults (the real ones, who have long finished with student life) told you,  “it’s not as easy to stay in shape with a full-time job and responsibilities”. Now you know they weren’t lying. Hours of sitting in an office, that cool place you go for lunch and all those epic office snacks are not great for the gains. But, there’s no need to give up, that graduation day pic doesn’t need to be the last time your Insta was lit, there is a better way!

These are my top 5 tips to help you stay in shape after you’ve rocked that cap and gown.

Microwave Egg Whites (& other handy snacks)

One major problem of grad life is the lack of flexibility it’s hard to make sure all your meals are on point when you have a 9-5. You tried carrying the meal prep bag but let’s face it the tube is too hot for that and it’s effort anyway. However, there are a bunch of quick snacks you can make at work that will keep your protein high and your macros on point. Microwave egg whites, yes you heard me, microwave egg whites, 6 egg whites, 4 minutes in the microwave, that’s 22g of protein in a snack that’s under 100 calories. Egg whites too bland?? There are plenty of options, 0% Greek yoghurt with some fruit is poppin’. If that graduate paycheck is treating you well, then there’s Grenade, Barbells or Fulfill and tons of other options in terms of protein bars or other snacks. But the key is to put yourself in a position where you can eat well all day, whatever your budget.

Get Up!

You’re an adult now, it’s time to stop hitting that snooze button and go get it! The morning is a perfect time to get your workout in, whether that’s a long walk or a session in the gym. Think of how good it will feel to be getting fitter, stronger and healthier while everyone else is still fighting with there alarm clock.


Power Hour Workouts

I’m busy is no longer an excuse! Go in there, put in the work, then get out. You don’t need to spend 2-3 hours in the gym. You can get great results consistently putting in an hour of hard work 4-5 times a week. Comment if y’all are interested and I’ll let you know what my training week looks like in a future blog.

Find your passion

Post graduation is a great time to start something new, whether it’s running a marathon or going to your first powerlifting meet, you’ll feel a fresh wave of motivation. It’s so much easier to put in the work when you have a goal. Hold yourself accountable, better yet, find a friend, train together and hold each other accountable.


How bad do you want it?! I know you’ve managed to watch the whole series of love island, your up to date on Game of Thrones and you’ve just spent the last hour scrolling through Instagram. It’s time to roll out of bed and put in that work. You got this, I believe in you!



500 kcal French Toast

Forget your avocado on toast, Fitness n Flava is here to take your brunch game to a new level. I love this recipe, perfect for the summer vibes, and the Marcos will keep your summer body intact whatever your goals may be! Check it out and let me know what you think in the comments!


  • 260g White Bread Baton
  • 3 Egg Whites
  • 50ml Milk
  • Tsp Cinnamon
  • Tsp Nutmeg
  • 200g Strawberries
  • More fruit to decorate



  1. Slice your bread into roughly 8 even pieces, then place them in a baking tray
  2. Grab a bowl and whisk your milk, egg whites, cinnamon and nutmeg together
  3. Pour your mixture over the bread and then drain the excess from the baking tray
  4. Repeat this process until all the mixture has been absorbed by the bread
  5. Grab a non-stick frying pan and cook your bread until it’s brown on both sides
  6. For your strawberries, slice them into halves heat up a saucepan and cook them on a high heat for 2-3 minutes
  7. Serve and Enjoy!

Macros (2 Servings):

Calories (kcal) – 454
Fat (g) – 3
Carbohydrates (g) – 87.1
Protein (g) – 20g


Beastmode Banana Bread

Sometimes you need energy, whether it’s to go for that run or go smash some heavy ass squats, fuelling your body is essential, so you can activate beast mode during your training. This week’s blog is going to be my banana bread recipe, guaranteed to have you more pumped for your workout than any pre-workout in the game*.

*This guarantee is not real, but the banana bread is delicious so get baking!


  • 3 Ripe Bananas
  • 120g Self-raising Flour
  • 1 Egg + 1 Egg White
  • 60g Caster Sugar+Stevia (silver spoon)
  • 75g Flora Light
  • A Dash of Cinnamon
  • A Dash of Nutmeg


  1. Cream the Flora and sugar together, until it’s smooth.
  2. Beat your egg and egg white, then add them to the mixture.
  3. Mash your bananas until they make a purée then fold them into your mixture
  4. Sift in your flour, cinnamon and nutmeg.
  5. Mix it all together!
  6. Bake for 25-30 minutes
  7. Slice and serve

There you have it, a little different from the usual blogs but I hope you all enjoy it! The macros are great, I think this will make the perfect pre-workout snack. Give it a try and let me know what you think!

Macronutrients (Makes 6 Servings):

Kcal – 201
Fats (g) – 5
Carbohydrates (g) – 36
Protein (g) – 4

Escovitch Fish and Sweet Potato Pieces

If the first three blogs didn’t make it clear I LOVE chicken. But I’m not trying to promote any stereotypes here and it’s not everyday chicken, sometimes you have to switch it up. All the fitness ‘Bro’s’ out there know that there’s only so much chicken, brown rice, and broccoli you can eat before you go insane. And even with all the flava coming out of my kitchen variety is still the spice of life. This dish will revolutionalize your meal prep Mondays and help you stay on track towards your fitness goals.

As well as being delicious, salmon is high in protein, which will aid in building and retaining muscle. It’s also a great source of omega-3 fatty acids which have been linked to improved cognitive function, reduced risk of heart disease and improved joint health, among many other benefits. So this is definitely a recipe to add to your meal prep rotation.

Ingredients (Serves 2):

  • 2x100g Filets of Salmon (use a fish of your choice)
  • 2 Limes
  • 2 Cloves of Fresh Garlic
  • Black Pepper
  • All Purpose Seasoning
  • 1 tsp Onion Powder
  • 1 tsp Chilli Powder
  • 2 Red Onions
  • 1 Green Sweet Pepper
  • 1 Red Sweet Pepper
  • 1/2 a Scotch Bonnet Pepper
  • 2 tbsp White Wine Vinegar
  • 1/2 tsp Allspice (pimento)
  • 2 Sweet Potatoes
  • Dried Thyme
  • 1.5 tbsp Oil

Escovitch Salmon Seasoning



  1. Lightly score the surface of the fish and squeeze one of your limes over it.
  2. Finely chop up your garlic
  3. Rub your garlic, black pepper, onion powder, chilli powder and all-purpose seasoning into the fish and set this aside in the fridge to marinate for at least 1 hour.
  4. Grab a frying pan and add a tiny bit of oil so the fish doesn’t stick.
  5. Cook the fish on a medium heat for 4-6 minutes each side.

Sweet potato

  1. Wash your sweet potatoes leaving the skin on
  2. Cut them up into little bite-sized pieces
  3. Boil them for 8-10 minutes
  4. Take them out and place them on a baking tray, add 1 tbs of oil and mix them up so they are evenly covered.
  5. Add thyme and all-purpose seasoning
  6. Bake them at 180 degrees for 15-20 minutes or until they’re golden brown and crispy.

Escovitch sauce (Vegetables)

  1. Neatly slice your onions, both sweet peppers, and your scotch bonnet pepper.
  2. Heat up a small frying pan with 1/2 tbs of oil
  3. Slowly saute your onions, sweet peppers, and scotch bonnet pepper for around 5 minutes.
  4. Add in the white wine vinegar, all-spice, and squeeze in the juice of a lime, then stir it up!
  5. Cook on a low heat for 6-7 minutes
  6. Serve everything up and enjoy!


Escovitch Salmon


  • 519 Kcal
  • 24g – Fat
  • 48g – Carbohydrates
  • 26g – Protein