My muscle building training and nutrition guide BUILD. is designed to increase your metabolism (12 week programme, approved by GB Olympic Team expert) + my fat loss training and nutrition guide CUT. Reload and all my other programmes are all available at:


Manchester with Gymshark this weekend! Free tickets are here: 
New Horizon Escapes (I’m going to Koh Tao and Maldives). I have a £100 off discount code ‘NATACHA’ – it’s not a commission code, it just gives you a discount ❤️


BREAKFAST: Avocado and feta on toast
Serves 2

2 slices bread (I used ciabatta)
2 large avocados
1tbsp olive oil
Juice from 1/2 lime
Salt & pepper to taste
30g feta, crumbled
20 roasted deshelled pistachios, crushed

Mash the avocado with olive oil, lime juice, salt, and pepper in a bowl. Toast the bread and spread over the avocado mix. Sprinkle over the crumbled feta and pistachios and enjoy!

LUNCH: Fishcakes
Serves 2

150g cooked crab meat
100g cooked salmon
2 slices of toast
2 eggs
Salt and pepper
6 medium potatoes (or use pre-made potato mash)
Cherry tomatoes

Add potatoes to cold water and bring to the boil. Meanwhile, blitz the toast into breadcrumbs, put half aside and mix the other half in with the crab and salmon meat, eggs, salt and pepper. If the mix is too runny add another slice of toast to soak up the water. Once the water with the potatoes is boiling, leave simmer for 20mins until the potatoes are cooked through. Meanwhile, form fish cake mixture into thick round patties. Cover with the breadcrumbs that you set aside and place on a lightly oiled pan on medium heat. Cook around 5mins per side or until both sides are golden brown. Fry the samphire for 3 mins in a separate pan while the fishcakes are cooking. Mash the potatoes (feel free to add milk or butter to taste/texture. Serve the fishcakes with the mash, samphire, and cherry tomatoes.

DINNER: spanish omelette
Serves 2

8 new potatoes
6 eggs
1 roasted pepper (or raw pepper if you don’t get the roasted ones)
4 sausages (cooked)/ can use chorizo too, I used 3% fat sausages here
1 garlic clove
200g veg of your choice

I like to use a large frying pan that can be placed in the oven to cook the top. Place the sliced potatoes into the pan with a tiny bit of water (extremely shallow but enough to cover the area of the pan) and place on medium/high heat with a lid on top for 10-15mins until the potatoes are cooked. Meanwhile, beat the eggs and mix in the chopped sausages, peppers, garlic and seasoning of your choice. Drain the potatoes once cooked and add the egg mixture. Heat the grill to low/medium heat. Keep the pan on a low heat and don’t stir the eggs, just wait until the bottom and middle of the omelette are cooked. Then transfer to a grill until the top is also cooked and golden brown. Serve with any vegetables you like (:



  1. Hey beautiful people! It meant so much to me seeing so many of you in New York!! 😍 I can’t wait to meet more of you all over in Manchester this weekend and hopefully on holiday with Newhorizonesapes if you’d like to come!

  2. Hey Natacha, I have a few fitness questions that are important to me. Would you say running and swimming combined (3 days/week running, burning around 400 kcals and 3 other days/week swimming, burning around the same amount of kcals) is a good workout for losing weight? .I eat under 1800 kcals and I do my 10k steps almost everyday.
    I tried going to the gym (I went 3-4 months) and I really do not like it, I will only go a few months a year when it is snowing and I cannot run outside.
    Now I do the things that I love and I started seeing results, but I was wondering if you think it is sustainable for a long term change. Do you think my weight will come back?
    What would you suggest I change or add to what I am doing now? Thanks, love you!

  3. Hi Natacha! Quick question about your workout guides 🙂 I'd like to purchase one but I don't know what to go for. My goal is to lose weight, but I already feel like I've got quite a slow metabolism. Should I get build and then do cut after or other way around? You're reply would be so helpful! Thank you and have a lovely evening <3

  4. I love samphire! It's been ages since I've seen anyone eat it or even mention it at all! I used to eat it when I lived in London, I'm currently in Portugal and I have never been able to get it here. I wonder why.

  5. Hey people of youtube, I need your advice. I had oral surgery and now have to take a break from exercising. Is there anything I can do to not get completely out of shape?

  6. Yours is the only way of eating that I can relate to and I find works for me. I eat huge amounts of food as well and have to always end my meals with a sweet dessert. It’s all about balance.

  7. Great content as always 👍😁 you are precious. Looking great in orange!! 🔥🔥 Sad you missed NYC subway! It is part of the experience and it's iconic!

  8. On behalf of my fellow 19 million plus New Yorkers ( yes there are people outside of Manhattan and the 5 boros lol. I hope your stay in the Empire State was good.

  9. I love all your science related videos! What did you graduated in? I live in portugal and next month i'll have to choose my course and I also love science, nutrition and fitness(and would love to do some studies related to the gut and nutrition), but I'm not really sure what to choose😐.


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