Nutrition Made Easy

The KickStart Wrap

Those of you who know me personally know that I am a firm believe in that success is simply about doing the basics, but doing them to the best of your ability.  This philosophy is what I use to train myself and my clients, it also crosses over to my and their nutrition plans.

I see too many fitness professionals creating time consuming and complicated nutrition plans that promote failure by being time consuming or very expensive.

Nutrition needn’t be time consuming or complicated…  The proof isn’t in the pudding, its in the KickStart Wrap…

Here’s how to make a simple but effective snack that will power your workouts, aide your recover, not break the bank or make you late for work…

Simple and Effective


   The Ingredients

Wholegrain Wrap (anything but white)

Peanut Butter

Chocolate Protein Powder


Hulled Sunflower Seeds (optional)

The How put it all together

Step One

Take a heaped spoon on Peanut Butter, preferably of the whole nut variety.  Leave it on the spoon inside a high sided bowl.

Step Two

Take a scoop of Chocolate Protein Powder, any other flavour won’t taste right.  Put it in the bowl with the Peanut Butter.

Step Three

Pour a dash of Milk, any variety.  No less than 50 ml, no more than 100 ml.  Pour it in the bowl with the Peanut Butter and the Protein Powder.

Step Four

Slowly and deliberately mix it all together to form a paste.  The texture should be similar to that of Nutella ect…

Step Five

Add any optional extras.  In this case, Hulled Sunflower Seeds.  You can also use sultanas for a quicker releasing energy source.

Step Six

Mix together again.  Take a heaper table spoon and spread onto your wrap.  Roll the wrap tight.

Step Seven

Bag and tag, you’re done.  All of the above should take no more than 3 – 4 minutes and you’ll have two wraps ready to go!

KS Wrap

Nutritional Information

The information below is per (approx) wrap:

Calories  525

Protein   35g

Carbs     39g

Fats        28g


The KickStart Wrap is an ideal fuel source; its cheaper and easier than supplementing with protein bars.  Give is a go, you’ll be pleasantly surprised…  It feels like you cheating… but your not!

If you’ve tried it and liked it please post to comments…