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Rated Great on Trustpilot
Next day delivery available

The Protein Chef

Vital Statistics Current
Height 157.4cm
Weight 52kg

27 year old Heather originally from Hertfordshire was just your typical fitness fanatic and gym goer. That was until she began sharing her recipes on social media and became to be what you will know her best as – Protein Chef!

Her popularity has grown rapidly in the last year since the launch of her simple and easy to follow recipe blog ( which is packed with mouth watering recipes for foods you wouldn't believe are good for you; from cakes, cookies and cheesecakes, to breakfast options and delicious main meals. Heather has created a hub for all things healthy and high protein!

With her own passion of health & fitness and weight lifting, Heather shares her own fitness journey across her social media channels which only makes us love her more. A real young woman with her own personal goals, showing us all we can look great AND enjoy great healthy food.

Meal Plan

Training Plan

Monday Tuesday Wednesday
CrossFit 6am or strength and power programme pm CrossFit 6am CrossFit 6am, Yoga pm
Thursday Friday Saturday
Run or strength and power programme CrossFit 6am CrossFit 8:30am
Legs(quad focused & calves)

Protein Chef - The Interview

Tell us about your health & fitness journey so far.

I've always enjoyed being active; taking ballet lessons from the age of 4 until I was a teenager, then finding the gym as a young adult. As most young girls I stepped on the cross trainer and pedalled away day after day hoping to achieve a slim toned body. Alas this didn't happen until a few years later when I was made aware of the benefits of weight lifting and the rest is history!

When you started training how long was it before you noticed a change in your physique?

It wasn't until I started lifting weights that I saw any change in my body. It then happened quite quickly. It was probably only a few months until I noticed my arms firming up. However it's taken years to really develop and I still have a very long way to go. But I'm enjoying the journey so far.

What advice would you give to those wanting to achieve their dream body?

Learn things for yourself from credible people and sources. There is so much misinformation posted and it's easy to get confused. I would also say you need to be patient. I am extremely impatient and want my dream body right now. If you are searching for a quick fix then stop. Take your time and take each day at a time.

heather in the gym

What area of your body do you enjoy working out the most and why?

Shoulders! I always get a great pump and they are reasonably strong.

What about cardio are you a fan?

I'm not a huge fan which is why I choose HIIT cardio as it over nice and quickly! I also like to opt for cardio in the form of a walk in the park rather than the gym and include it into my day by taking the stairs. You can then almost fool yourself into thinking you haven't done it!

Do you listen to music at the gym? What's your favourite workout track/artist/album?

I usually train with my partner so I don't listen to music. But if I am training alone I will listen to music and it's usually a real variety depending on what I am training. For legs I would opt for something really loud and aggressive or for abs I would go for something a little softer like some cheesy pop or a Mariah Carey classic!

What motivates you when you don't want to train or when you want to eat rubbish?

The idea of being uncomfortable in my clothes motivates me. I am confident enough now to wear whatever I like and I enjoy being able to do so. The idea of having to choose clothes based on them covering areas of my body is horrible, so this motivates me. Oh and training means more food – what more motivation do you need than that?

Do you have a favourite motivational quote?

I am a huge fan of positive quotes and I have many that I read on a weekly basis or when I need a boost. One of my favourites has to be;

She was unstoppable. Not because she did not have failures or doubts, but because she continued on despite them.

Who is your all time hero?

My partner is my hero. Yeah ok it's cheesy but I have NEVER seen someone with such work ethic and passion. He was also the one who pushed me to launch Protein Chef!

Some say  health & fitness is all in the mind how true have you found this to be?

100% true! You have to want to be fit, healthy and active. Modern day life makes it very easy for us to be lazy with our food choices and basically completely immobile. It takes motivation and dedication to stay fit, active and choose healthier options.

What are your biggest achievements?

heather working out

It has to be making Protein Chef a success. It was only a year or so ago I was busy cooking in my kitchen and sharing my recipes with friend and family. Now I have a following of over 35k across my social media channels and an average of 900 hits to my website a day. It's unbelievable and I am incredibly proud of myself – but there is still so much more to come!

We love all your recipes but which is your favourite?

It would have to be my protein cheesecakes. They are always really popular which is why I have an entire section of my website dedicated to them!

How important is a healthy, balanced diet?

So incredibly important! This is why Protein Chef exists. Living a healthy lifestyle and filling your body with nutritious food is so important, but so is enjoying your life. I try to bridge the gap by providing healthy food to fuel your body, but in the most delicious ways possible!

Do you use supplements? If so what do you use?

Yes I do. I use BCAA's whilst training then I take whey protein (usually in my mug cake or oats) as well as fish oils, vitamin c, co-enzyme q10, green tea and ZMA every day. I do use others from time to time but these are my year round staples.

Which three whole foods could you simply not live without and why?

Oats, peanut butter & chicken. I couldn't tell you the last time I didn't have all three in one day.

What's more important - hitting the gym or eating right?

Eating right! You don't need a gym to keep fit and active. But if you don't eat well you won't get results.

protein chef food montage

Are there any foods you would never put into your body?

Kale – hate it. I know it's good for me and all that and I do try to eat it now and again but I really don't like it, it tastes like soil. I'm also not a fan of cold egg or butter in sandwiches – yuck!

Do you have cheat meals? What would you have?

Yep! I just got back from a wonderful holiday in Greece where I had lots of mixed grills, fried calamari and baklavas - my favourite!

Do you drink alcohol?

Very, very rarely. But when I do I enjoy champagne, Prosecco, or a cold beer on a hot day.

What's your favourite Muscle Food product?

Chicken Sausages! They are a genius invention.

protein chef instagram

What is your next goal?

Fitness wise my next goal is to keep improving my lower body so it catches up with my upper body which I am pretty happy with. In terms of Protein Chef I hope to bring out a cook book and even some Protein Chef branded treats people can buy! And of course keep adding lots and lots of free recipes to my website

If you could give one bit of advice to those just beginning to train - what would it be?

Learn the basics. Don't try and run before you can walk. Keep it simple and progress slowly with correct form rather than trying to ego lift. I mentioned this previously but you will also need to be ready to be patient, building a great physique takes years not weeks or months.

Protein Chef Heather - On the Ball