Winter Foods And Flavours For A Leaner Body


Winter is upon us and it’s this time of the year that food serves so much more of a purpose than just fuel. Good winter foods are bursting with flavours and goodness that can warm your bones in the harshest temperatures of the winter months. The flavours we often associate winter with can often bring back so many good memories. Take a look below for my favourite winter foods that will satisfy your taste buds and give you a leaner body.

Ah cinnamon, the ultimate winter flavour. It works perfectly as a topping for your morning oats or in a festive themed coffee. It’s actually been used as an ingredient throughout history, dating back as far as Ancient Egypt. Not only does it add a delicious spicy flavour, it’s also loaded with antioxidants to help protect the body from oxidative damage caused by free radicals. It can help reduce inflammation due to its strong anti inflammatory properties. Cinnamon can even improve sensitivity to the hormone insulin, which goes a long way in burning fat and building muscle.

Nutritional info per 100g
KCAL – 376
P – 4g
C – 81g
F – 4g

Butternut Squash
Low in calories yet high in fibre. Butternut squash makes a perfect addition to any winter casserole or stew, where it adds beneficial bulk along with vitamins, minerals and antioxidants.

Nutritional info per 100g
KCAL – 52.9
P – 1g
C – 12g
F – 0.1g

Leeks are allium vegetables that are closely related to onions, garlic and shallots. Much like butternut squash, leeks are low in calories yet high in fibre. With there crunchy and distinctive taste they make a perfect addition to all stews, soups and casseroles this winter.

Nutritional info per 100g
KCAL – 64.7
P – 1.5g
C – 14g
F – 0.3

When it comes to protein sources lamb almost always seems to get forgotten about. There’s no reason why grass fed lamb couldn’t become a staple in your weekly nutritional plan. As well as protein lamb is an excellent source of vitamin B12, zinc and phosphorous. The grass fed variety also contains valuable amounts of CLA (conjugated linoleic acid). CLA is an unsaturated fatty acid that’s often marketed as a fat loss supplement. Studies state that it may help reduce fat storage whilst increasing fat burning.

Nutritional info per 100g
KCAL – 289
P – 25g
C – 0g
F – 21g

Brussels Sprouts
Brussels sprouts have somewhat of a bad reputation, but what’s a good roast or Christmas dinner without a helping of them! Not only are they a good source of fibre, they’re also a vitamin C powerhouse. A perfect winter vegetable to help ward off any sickness bugs and colds.

Nutritional info per 100g
KCAL – 61.3
P – 3.4g
C – 9g
F – 0.3g


I was trying to think why I associate nuts with winter and came up with two reasons. 1) squirrels gather nuts and bury them in prep for the winter months, and 2) every Christmas at my family home we have a big bowl of mixed nuts with a nut cracker to dip in to. Nuts are packed with healthy fats and contain a decent amount of protein making them a great snack or addition to salads. They do however pack a punch calorie wise so watch your portion sizes. That is unless you’re looking at adding quality calories to your diet for lean muscle mass gains.

Nutritional info per 100g
KCAL – 650
P – 20g
C – 21g
F – 54g