Joe Wicks - NEW Cycle 3

Amy
Watton
Introduction
Hi Amy,
Here we are at the start of Cycle 3 already, the final

push towards graduating and completing the plan.
What a journey it’s been so far. I really hope you’ve
enjoyed it and feel proud of yourself. Not everyone
who signs up to the plan gets this far and so I want to
start by saying congratulations. It’s not easy breaking
old habits and staying disciplined with fitness and
nutrition so take a moment to acknowledge your hard
work, effort and dedication.
It’s time now for a new challenge! Are you ready to

make even more progress?
In this cycle we are going to step it up another gear

with 35-minute workouts. Each of the five workouts
will be different to give you even more variety and
a new challenge each time. The sessions are more
intense and will really help to build on the results
that you have already achieved. They will consist
of a combination of body weight cardio moves, abs
exercises and weighted dumbbell work to ensure your
body continues to burn stored body fat whilst building
lean muscle.
2
During this cycle when you select your weights
remind yourself of the principle of progression. Aim
to do more reps or lift heavier weights. These small
incremental changes are the difference between
staying the same and smashing through a plateau
with your fat loss and muscle building.
As before, you can train with me in real time or simply

follow the workouts on your own at home or in the
gym. You won't need any new equipment other than
the dumbbells that you used in Cycle 2.
You now have another new set of tasty recipes to use

too. These have been tailored again based on your
progress from Cycle 2. As always, feel free to use some
of your favourite recipes from your previous plans.
During this cycle you will have even more flexibility
and choice with your food intake. There is no one-
size-fits-all perfect meal plan for everyone so this is
about you eating to feel awesome based on your own
personal needs. I will explain this in more detail in the
food and nutrition section of this plan.
During this cycle I really want you to focus on how

exercise makes you feel. Think about your mood
and energy on the days you train and try to remind
yourself of this on the days you feel demotivated.
The real long-term success of this plan is based on
how consistent you can be moving forward with your
meal prep and exercise. This isn’t just a 90 day plan,
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it’s a life-long journey. If you want to see and feel the
benefits of it, keep going one day at a time.
This cycle will be the most challenging yet. You can

do this. We will get through each workout together
and come out stronger the other side. When you get
through this next month you will find that there is even
more progress and more motivation waiting for you at
the other end.
I can’t wait to start training with you. I’m going to

motivate you even more during each workout.
Remember all you need to do on those days you can’t
be bothered is to “Just Press Play”.
Come on then, let’s get stuck in!
Joe Wicks
The Body Coach
4
Contents
6 Training
7 What will I be doing?
8 Workout 1
9 Workout 2
10 Workout 3
11 Workout 4
12 Workout 5
13 Bonus abs workouts
14 Top training tips
16 Food & nutrition

17 How will I be eating?
18 Training days and rest days
19 Top food tips
21 Carbohydrate refuel meals

72 Reduced carbohydrate meals
143 Create your own
151 Snacks
157 Supplements
158 Optional supplements
159 Which products?
5
Training
Let’s
get you
super fit
What will I be doing?
In Cycle 3 we continue to progress the workouts. I’m
making the them longer, at 35 minutes, and stepping
up the intensity to work you harder than ever before.
Each workout will be different, but each will contain
an element of both cardio and resistance training.
How often will I be training?

As before, aim to do five workouts per week with two
rest days. You can use any of the workouts included in
this plan.
What will I need?

As with Cycle 2, you can complete all of the workouts
with just an exercise mat and a set of dumbbells. If
you have access to the gym, you can do all of the
workouts there.
The workouts
Again, these workouts have been filmed in real time
at my home so that we can train together. The idea
of Cycle 3 is to really ramp up the intensity of the
workouts for your final push to graduation day.
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Workout 1
3 rounds, 10 exercises, 30 seconds work, 30 seconds rest.
Followed by 5 minute abs circuit.
Complete 3 rounds. No rest between rounds.
1 Narrow dumbbell squats

2 Push ups
3 Dumbbell pulsing reverse lunges
4 Run on the spot
5 Dumbbell squat and curl
6 2 plank thrusters to up down plank
7 Single leg dumbbell deadlift (right)
8 Single leg dumbbell deadlift (left)
9 Lateral bear push ups
10 Burpee, shuffle, burpee
5 minute abs finisher
1 Full body frog sit up

2 V-sit
3 Single leg V crunch (15 sec each leg)
4 Plank T rolls
5 Elbow plank, knees to elbow
Train with Joe Exercise demo
8
Workout 2
1 round, 35 exercises, 30 seconds work, 30 seconds rest.
1 Squat, knee to elbow 18 Dumbbell shoulder press
2 Hammer curl & press 19 Dumbbell reverse lunges
3 Climb the rope 20 Dumbbell floor press
4 Lateral goblet squat 21 Romanian deadlifts
5 Press up, shoulder/ 22 Overhead dumbbell

knee taps tricep extensions
6 Frog jumps 23 Dumbbell lunge jumps
7 Bicycle crunches 24 Dumbbell front raises
8 Dumbbell thrusters 25 Lateral goblet lunges
9 Run on the spot 26 Up down plank
10 Dumbbell squat 27 Lateral shuffle floor

jumps touches
11 Dumbbell lateral 28 Plank thrusters

raises
29 Dumbbell squat hold
12 Burpees
30 Press ups
13 Kick throughs
31 Lateral high knees
14 Bicep curls
32 Bent knee crunches
15 Mountain climbers
33 Dumbbell punches
16 Single leg crunches
34 Burpee, 2 lunge jumps
17 Running punches
35 Burpee, 4 high knees
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Workout 3
Weighted circuit followed by bodyweight circuit.
Repeat the weighted circuit and finish with a burpee challenge.
Weighted circuit: 35 seconds work, 25 seconds rest

1 Bicep curls
2 Overhead dumbbell tricep extensions
3 Narrow dumbbell squat (1 pulse)
4 Dumbbell sumo squat (3 pulses)
5 Push ups
6 Dumbbell floor press
7 Dumbbell reverse lunges
8 Dumbbell shoulder press
9 Single arm dumbbell thrusters (right)
10 Single arm dumbbell thrusters (left)
Bodyweight circuit: 35 seconds work, 25 seconds rest

1 Run on the spot
2 Power squats
3 Mountain climbers
4 Lateral shuffle floor touches
5 Plank shoulder taps
6 Power knees (right side)
7 Power knees (left side)
8 Squat jump twists
9 Climb the rope
10 Bear crawls
1 minute rest then repeat the weighed circuit
1 minute rest then 2 minute burpee challenge
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Workout 4
You will need a set of dumbbells and a chair for this workout.
2x rounds upper body circuit, 2x rounds lower body circuit,
1x round bodyweight and abs circuit. No rest between rounds.
Upper body circuit, 40 seconds work, 20 seconds rest

1 Tricep dips
2 Bicep curls
3 Single arm row (left)
4 Single arm row (right)
5 Push ups
6 Dumbbell shoulder press
7 Dumbbell overhead tricep extensions
Lower body circuit, 40 seconds work, 20 seconds rest
1 Single leg dumbbell squat (left leg)
2 Single leg dumbbell squat (right leg)
3 Dumbbell front squats
4 Dumbbell reverse lunges
5 Romanian deadlifts
6 Dumbbell sumo squats
7 Squat jumps
Bodyweight and abs circuit, 40 seconds work, 20 seconds rest

1 Running punches
2 Up down plank
3 Mountain climbers
4 Reverse crunches
5 Walkout, 4 knees to elbow
6 Bicycle crunches
7 Burpee tuck jumps
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Workout 5
3x cicuits, 1x tabata circuit, 2 minute plank challenge.
1 minute rest between each circuit.
3x rounds, 45 seconds work, 15 seconds rest

1 Dual dumbbell lift to press
2 2 dumbbell lunges, 2 curls
3 Single arm lateral dumbbell lunges
4 Push up dumbbell taps
5 Full body dumbbell crunches
1x round, 45 seconds work, 15 seconds rest

1 Raised toe touches
2 Side plank (left side)
3 Side plank (right side)
4 Single leg crunches
5 Scissor kicks
1x round, 45 seconds work, 15 seconds rest
1 Half bicep curls
2 Hammer curls
3 Narrow push ups (kneeling)
4 Overhead dumbbell tricep extensions
5 Bicep curls
20 seconds work, 10 seconds rest, repeat each move twice

1 Run on the spot
2 Squats
3 Plank thrusters
4 Mountain climbers
2 minute plank challenge
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Bonus ab workouts
These bonus workouts are included in all three cycles
of your plan and can be done after you've finished
your main workout, or even on a rest day.
They aren't going to burn a lot of calories but they will

help strengthen your core. A strong core will improve
your posture and help with your stability when
performing other exercises such as squats and lunges.
Abs Finisher 1 Abs Finisher 2
Abs Finisher 3
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Top training tips
Here are my top tips for your training in Cycle 3. Stick
to them and you will maximise the effectiveness of
your training routine.
1. Schedule your workouts into your calendar for the

week ahead.
2. Always warm up before every workout and

remember to stretch afterwards. Click here for our
Cycle 3 warm up video.
3. After Cycle 2 you should have a better idea

of which weights to use. Try to increase these
gradually to continue building your strength.
4. These workouts are designed to be tough. So if

you do need extra rest between sets, take a little
longer. You can always pause the video if you
need to.
5. Rest days are important. Take two full rest days at

any point during the week to allow your muscles
to repair and recover.
6. You are likely to experience DOMS (delayed onset

muscl soreness), this is the aching that happens
after a challenging weighted session. It usually
lasts 24–72 hours, but once it passes your body
will adapt and grow stronger each time.
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7. Refuel meals, hydration and a good night’s sleep
are all great ways to aid recovery.
8. Remember, my Support Heroes are here for

you whenever you need them. If you have any
questions please get in touch via your client login
area.
9. If you experience any pain or discomfort

throughout your time on the plan, please get in
touch with our Support Heroes or seek medical
advice. Although the workouts should be
challenging, we don’t want you to work through
pain or cause any unnecessary injury.
15
Food &
nutrition
Let’s
eat
How will I be eating?
The way that you eat in this final cycle is all about
eating the foods that energise you most. You now
have a choice between having one or two carb refuel
meals on a training day. You will continue to have
three reduced carb meals on your rest days.
So before planning out your meals for this final cycle I

want you to think back over the last two months and
how you felt with the different balance of carbs.
Ask yourself: Did I feel more energised in Cycle 1 with

one carb refuel meal or did I feel more energised in
Cycle 2 with the two carb refuel meals?
If you aren't sure, then start off with just the one carb
refuel meal after your workout and see how you get
on. Don’t forget that my team of Support Heroes are
on hand to help should you have any questions.
Check out the video below for a quick introduction

into how you will be eating in Cycle 3.
How you will be eating in Cycle 3
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Training days and rest days
On training days, you will be having:
- One carbohydrate refuel meal (post workout)

- Two reduced carbohydrate meals
- Two snacks
OR
- Two carbohydrate refuel meals (one post workout

and the other at any time of the day)
- One reduced carbohydrate meal
- Two snacks
On rest days, you will be having:
- Three reduced carbohydrate meals

- Two snacks
You should always aim to eat THREE meals and TWO

snacks per day.
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Top food tips
Here is a breakdown of my top food tips that I
recommend you keep in mind during the plan. Stick
to these points and, when coupled with my workout
videos, you will achieve the best results possible.
Prep like a boss: Get organised in the kitchen and

prep as many meals in advance as possible.
Meal frequency: Try to eat all three meals and two

snacks over the course of each day. Your body needs
energy to burn fat so missing out food will affect your
progress.
Meal timing: You are free to eat your food as and

when you like. However, post-workout you should
always aim to eat a carb refuel meal to aid recovery.
Portions: Trust the portions in your plan and stick to

them as best as you can. The food in your plan have
been tailored to provide your body with everything
that it needs to maximise your results.
Swapping ingredients: If there are any ingredients

included in your plan that you can't find or would
prefer to avoid then click here to use our helpful
swaps tool.
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Meal variety: Aim to eat a variety of meals throughout
the week to ensure that you get all of the vitamins and
nutrients that you body needs.
Hydration: It is so important to keep your body

properly hydrated. Aim to consume at least 2.25 litres
of water per day. This is in addition to things like
coffee, herbal tea, etc.
Additional drinks: Try to avoid drinking sugary soft

drinks, fruit juices and alcohol, whenever possible. You
can continue to enjoy your regular tea and coffee,
ideally without additional sugar.
Support: Remember that you are not alone. My

Support Heroes are here for you whenever you need
them. So if you have any questions about the food
in this cycle please get in touch via your client login
area.
20
Carb
refuel
meals
Training
days
Quick and easy
Chocolate protein porridge

Serves 1
35g rolled oats

15g ground flaxseed
1 tsp cocoa powder
180ml skimmed milk
25g chocolate protein powder
10g honey
45g yoghurt, such as Greek, natural or soya
Carb refuel meals - training days 22

Method
Combine all of the ingredients, except the yoghurt, in a

saucepan and set over a medium heat. Bring to a gentle simmer
then cook for 8–10 minutes, stirring regularly until thickened.
Remove from the heat, stir in the yoghurt and serve.
Alternative ingredients
To make this dairy-free, swap the skimmed milk for the same
amount of another milk (e.g. soya or almond).

Good for batch cooking
Chilled rice pudding with

raspberry jam
Serves 1
265ml skimmed milk
1/2 tsp vanilla bean paste
Pinch ground nutmeg
45g pudding rice or risotto rice
20g vanilla protein powder
90g raspberries
5g chia seeds

Method
Pour the milk, vanilla and nutmeg into a saucepan, stir in the
rice then bring to the boil. Reduce the heat to a simmer, cover
and cook for 25-30 minutes, stirring occasionally until the rice
is soft and the milk has all been absorbed. Remove from the
heat and stir in the protein powder. Pour into a bowl, cover with
clingfilm and chill overnight.
For the jam, put the raspberries in a small saucepan with the
chia seeds and a spoonful of water. Bring to the boil, cook for
2 minutes until thickened slightly then set aside to cool.
Serve the rice pudding with the raspberry jam.

Quick and easy
Speedy kedgeree
Serves 1
1 medium egg
1 tsp coconut oil
1/2 onion, peeled and finely chopped
1 tsp curry powder
55g frozen peas
130g cooked brown rice (40g uncooked)
140g smoked haddock
Small bunch of parsley, chopped
1/2 lemon, cut into wedges

Method
Boil the egg for 5 minutes, drain and run under cold water to
stop it from cooking further. Peel the shell away and cut the egg
in half (if you prefer the yolk to be more set, add a couple of
minutes to the cooking time).
Heat the coconut oil in a deep frying pan, add the onion and
fry for 5 minutes until soft. Add the curry powder and fry for a
minute. Stir in the peas, rice and a splash of water then cook for
a couple of minutes to warm through. Meanwhile lay the fish on
a plate, cover with clingfilm and microwave on full power for 2–
21/2 minutes until cooked through.
Remove the pan from the heat and stir in the yoghurt and
parsley. Flake the haddock into the pan, carefully fold into the
rice along with any cooking juices then spoon everything into a
serving bowl. Top with the halved egg and serve with the lemon
wedges.
Tip
If you prefer to cook the rice from scratch, boil it according to

the packet instructions then weigh out then spread out on a
baking tray or plate and leave to cool completely.

Quick and easy
Caramelised apple French

toast
Serves 1
2 medium eggs
2 tbsp skimmed milk
Pinch of salt
Pinch of ground cinnamon
1 wholemeal muffins (2 halves)
1/2 tsp brown sugar
10g honey
1/2 apple, peeled, cored and cut into wedges
1 tsp butter
10g toasted flaked almonds

Method
Whisk the eggs, milk, salt and cinnamon together in a bowl until
smooth then add the muffin halves and set aside to soak for 5
minutes.
Meanwhile heat the sugar and honey in a frying pan, add the
apple wedges and cook over a medium heat for 5 minutes,
turning regularly until golden.
Melt the butter in a non-stick frying pan, add the soaked muffin
halves and fry for 2 minutes on each side until golden. Transfer
to a plate, spoon over the apples then top with the yoghurt and
almonds.
amount of another milk (e.g. soya or almond). The butter can be
swapped for the same amount of coconut oil.
Tip
This recipe works best if the muffins are a little dry, so cut them
in half the night before and leave on a plate or wire rack.

Quick and easy
Greek breakfast toast

Serves 1
11/2 slices sourdough bread, toasted
90g figs, quartered
2 tsp honey
5g pumpkin seeds

Method
Whisk the yoghurt and protein powder together in a bowl then

spread thickly over the toast. Arrange the figs over the top,
drizzle with the honey then scatter over the pumpkin seeds.

Quick and easy
Loaded sweet potato skins

Serves 1
245g sweet potato (roughly 1 large potato)

11/2 tsp olive oil
1/2 red pepper, deseeded and diced
60g spring onions, sliced
60g cherry tomatoes, quartered
Pinch of chilli flakes
Small bunch of chives, finely chopped
Salt and pepper
15g mature cheddar, grated
2 medium eggs, beaten

Method
Preheat the oven to 200ºC. Microwave the sweet potatoes on

a high heat for 8–10 minutes until soft. Cut in half lengthways,
leave to cool slightly then scoop the flesh into a bowl. Put the
potato skins cut side up onto a roasting tray and bake for 10
minutes until crisp.
Meanwhile heat half of the oil in a frying pan, add the pepper,
spring onions and tomatoes and fry gently for 5 minutes until
soft. Tip into the bowl with the sweet potato flesh, stir in the
chilli flakes and chives and season to taste.
Spoon the filling into the crispy sweet potato skins, top with
the cheese then slide under a hot grill for 2–3 minutes until the
cheese is bubbling and golden.
Heat the remaining oil in a non-stick frying pan, add the eggs
and cook gently, stirring constantly until lightly scrambled.
Serve with the loaded sweet potato skins.
To make this dairy-free, swap the cheese for an additional egg.

Good on the go
Apple and cinnamon

breakfast bar
Serves 9
185g rolled oats

65g coconut flour
50g ground flaxseed
2 tbsp ground cinnamon
220g pitted medjool dates (roughly 14 dates), chopped
200g unsweetened apple sauce
85g almond butter
65g coconut oil, melted
75ml boiling water
185g raisins
2 apples, cored and grated

Method
Preheat the oven to 180ºC and line a 20cm x 30cm rectangular

cake tin with greaseproof paper. Combine the oats, coconut
flour, protein powder, ground flaxseed and cinnamon in a large
bowl and set aside.
Put the dates, apple sauce, almond butter, coconut oil and
boiling water into a liquidiser and blend to a smooth purée. Pour
into the bowl with the dry ingredients and stir to combine. Stir in
the raisins and grated apple then spoon into the lined tin. Using
the back of a spoon spread everything out in an even layer then
bake for 30 minutes until golden brown.
Leave to cool in the tin then turn out, remove the paper and cut
equally into 9 bars. One bar is equal to one serving.
Tip
Wrap each bar individually in clingfilm and store in an airtight

container for up to 5 days.
These bars freeze really well. Freeze them on a tray lined with
greaseproof paper, then once they’re frozen transfer to them
to a large freezer bag. That way they won’t stick together and
they’ll be easier to defrost.

Family friendly
Japanese pancakes with

peaches
Serves 1
30g self-raising flour
20g protein powder
1/4 tsp baking powder
1 medium egg, beaten
45ml skimmed milk
1 tsp vanilla extract
2 egg whites
1/2 tsp coconut oil
140g fresh peaches, sliced
30g honey

Method
Combine the flour, protein powder and baking powder in a

large bowl and make a well in the centre. Add the egg, milk and
vanilla and whisk until smooth. In a separate bowl, whisk the
egg whites to soft peaks then fold into the batter.
Melt the oil in a non-stick deep frying pan over a low heat, lay
the ring moulds in the pan and fill with the batter (alternatively
drop large, neat spoonfuls of the mixture into the pan). Cover
the pan with a lid and cook over a low heat for 10 minutes.
Remove the lid, carefully turn the pancakes and cook for a
further 1-2 minutes until set. Turn the pancakes out and serve
with the peaches and honey.

Quick and easy
Banana, date and cinnamon

smoothie
Serves 1
100g banana (roughly 1 medium banana), peeled weight

55g pitted medjool dates (roughly 5 dates)
10g peanut butter
135ml unsweetened almond milk
1/2 tsp ground cinnamon
Handful of ice

Method
Mega simple; just combine everything in a liquidiser and blend

until smooth.
To make this nut-free, swap the almond milk for the same
amount of another milk (e.g. soya). The peanut butter can be
swapped for the same amount of tahini or seeds such as chia.

Potato pancakes with roasted

tomatoes
Serves 1
150g potatoes, peeled and cut into chunks
70g cherry tomatoes
Salt and pepper
35g plain flour
11/2 tsp butter
2 medium egg

Method
Preheat the oven to 200ºC. Bring a pan of salted water to the

boil, add the potatoes and boil for 8-10 minutes until tender.
Drain then leave to steam and cool.
Meanwhile lay the cherry tomatoes on a roasting tray, season

with salt and pepper and roast for 10 minutes until softened.
Mash the potatoes then stir in the flour and plenty of salt and
pepper. Work the mixture together to form a smooth dough
then roll out into a disc around 1cm thick and cut into quarters.
Heat the butter in a non-stick frying pan, add the potato
pancakes and fry for 2 minutes on each side until golden.
Poach the egg in a pan of gently simmering water for 4

minutes until the white is set and the yolks are still runny. Drain
thoroughly then serve with the potato pancakes and roast
tomatoes.
Tip
Make sure you thoroughly drain the potatoes and leave them to
cool completely; the drier the potatoes are, the easier they are
to work with when you come to make the pancakes.

Sausage, hash brown and egg

muffin
Serves 1
125g potato, peeled and cut into chunks
Salt and pepper
60g chicken sausages (roughly 2)
1 tsp olive oil
1 muffin, split and toasted
1 large egg, beaten
1 egg white
2 tsp tomato ketchup

Method
Bring a pan of salted water to the boil, add the potato and boil
for 8-10 minutes until tender. Drain, then leave to steam and
cool.
Finely chop the cooked potato, season with plenty of salt and
pepper then mix throughly. Roll into a rough ball and flatten
into a round patty.
Squeeze the sausages from their skins then form the meat into a
patty; the hash brown and sausage patty should be roughly the
same diameter as the muffin.
Heat the oil in a frying pan, add the hash brown and sausage
patty and fry gently for 4-5 minutes until golden. Flip both and
fry for a further 4-5 minutes or until the patty is fully cooked
through (check that there’s no pink meat in the middle). Remove
from the pan and lay on the bottom half of the toasted muffin.
Beat the egg and egg white together, pour into the pan then
scramble lightly until just set. Spoon on top of the sausage
patty and top with the other half of the muffin. Serve with the
ketchup.
Tip
If you want to get ahead, make and shape the hash brown the
night before. Put it on a plate, cover with clingfilm and it will be
ready to cook in the morning.
You can make a double batch of the hash browns and freeze
half. Make sure they’re defrosted fully before cooking.

Quick and easy
Prawn summer rolls

Serves 1
1 clove garlic, peeled and crushed

1 red chilli, finely chopped
1 tbsp fish sauce or light soy sauce
1/4 tsp brown sugar
Juice of 1 lime
4 large rice paper wrappers
1/2 carrot, peeled and cut into thin matchsticks
1/4 cucumber, deseeded and cut into matchsticks
30g beansprouts
1/2 baby gem lettuce, leaves separated
105g cooked tiger prawns
Small bunch of coriander, chopped
25g unsalted peanuts, roughly crushed

Method
First make the dipping sauce; combine the garlic, chilli, fish or
soy sauce, sugar and lime juice in a small bowl, stir until the
sugar has dissolved then set aside.
Fill a shallow bowl with warm water, dip the rice paper wrappers
in one at a time for 10–15 seconds until soft and pliable then lay
on a chopping board. Divide the vegetables, lettuce and prawns
between the wrappers then top each with a little coriander and
a few of the crushed peanuts.
Fold the edges in then roll the wrappers up to seal into neat
parcels. Serve with the dipping sauce and remaining crushed
peanuts.
Tip
You can make the summer rolls and the dipping sauce the night
before, making them a great lunch on the go.

Family friendly
Mexican burger
Serves 1
1 medium sweet potato (roughly 110g), cut into wedges

11/2 tsp olive oil
Salt and pepper
1/2 tsp smoked paprika
90g lean beef mince (5% fat)
1/2 tsp ground cumin
1/2 small red onion, peeled and finely chopped
35g avocado, peeled and roughly chopped
Juice of 1/2 lime
2 tsp yoghurt, such as Greek, natural or soya
11/2 tsp chipotle paste
Burger bun, sliced in half
2 leaves baby gem lettuce

Method
Preheat the oven to 180ºC. Tip the sweet potato wedges into a
roasting tray, drizzle over half of the oil and season with salt,
pepper and a pinch of the smoked paprika. Roast in the oven
for 20 minutes.
Meanwhile combine the beef, cumin, the remaining paprika and

half of the coriander in a bowl and season with salt and pepper.
Using wet hands shape the mixture into a thick patty slightly
wider than the burger bun. If you want to make the burger in
advance, lay it on a plate and cover with clingfilm at this stage
then refrigerate until you’re ready to cook.
Heat the remaining oil in a non-stick frying pan back over a

medium-high heat and fry the burger for 7–8 minutes, turning
regularly, until cooked through. Transfer to a warm plate to rest.
Meanwhile make the guacamole; mix together the red onion,

avocado, lime juice and remaining coriander and season to
taste.
In a separate bowl mix together the yoghurt and chipotle paste.
Spread the bottom half of the bun with the chipotle mayo and
lay the lettuce on top. Top with the burger, guacamole and the
bun top then serve with the sweet potato fries.

Family friendly
BBQ chicken pizza

Serves 1
65g self-raising flour, plus extra for dusting

1/4 tsp baking powder
Pinch of salt
45g passata
11/2 tbsp bbq sauce
90g cooked skinless chicken breast, diced
35g grated mozzarella
1/2 small red onion
45g tinned sweetcorn (drained weight)
Small bunch basil, leaves torn

Method
Preheat the oven to 220°C. Combine the flour, baking powder

and salt into a bowl and make a well in the middle. Pour in the
yoghurt then stir with a fork to combine. When the mixture
forms a rough dough, turn out onto a lightly floured work
surface and knead to form a smooth ball. Roll out into a thin
round; the dough will bounce back slightly so roll it thinner than
you think you’ll need.
Heat a large dry frying pan over a medium-high heat. Cook

the pizza base for 2 minutes on each side until golden. Lay the
base on a baking tray and spread with the passata. Toss the
bbq sauce and chicken together then arrange over the top of
the pizza. Scatter the cheese, onion and sweetcorn over the
pizza then bake for 8-10 minutes until the cheese is golden and
bubbling. Scatter over the basil and serve.
Tips
If you want to get ahead with this recipe, or if you’re cooking for
more than one person, you can make and cook the pizza bases
in advance.

Longer recipe
Chicken bangers and mash

Serves 1
60g yellow split peas, rinsed

1/4 tsp ground turmeric
Pinch of salt
275ml boiling water
1/2 chicken stock cube
11/2 tsp grain mustard
95g chicken sausages (roughly 3)
1 tsp butter
2 tsp chicken gravy granules
120ml boiling water
55g frozen peas

Method
Soak the split peas in a large bowl of cold water for 1 hour.
Drain then tip into a heavy-based saucepan with the turmeric
and salt. Pour in the boiling water and crumble in the half a
stock cube, bring to the boil then simmer gently for 1 hour until
the split peas are soft and almost all of the liquid has been
absorbed.
Allow the split peas to cool before pouring into a liquidiser and
blending until smooth; add a little water if needed. Return to the
pan, stir through the mustard and warm through gently.
Meanwhile preheat the oven to 200ºC. Lay the sausages on a

roasting tray and roast for 20–25 minutes, turning occasionally.
Whilst the sausages are cooking, make the gravy. Melt the
butter in a saucepan, add the onion and cook gently for 10
minutes until softened. Stir in the gravy granules and boiling
water and cook for 2 minutes until thickened.
Meanwhile bring a small pan of water to the boil, add the peas
and cook for 5 minutes. Drain thoroughly.
Serve the sausages with the mustard mash, gravy and peas.
Tip
The mash takes a while to make but is totally worth it. It freezes
really well so make double or triple the recipe then freeze in
batches. If you spoon it into freezer bags then press flat and
freeze, they’ll defrost really quickly and you can have a meal on
the table in no time.

Good on the go
Turkey club bagel

Serves 1
1 medium egg
105g turkey breast
Salt and pepper
1 rashers lean smoked back bacon
1 tsp Dijon mustard
1 plain bagel, split and toasted
1 tomato, sliced
2 leaves baby gem or cos lettuce, torn

Method
Preheat the grill to high. Boil the egg for 6 minutes then drain
and leave to cool. Peel, slice then set aside.
Season the turkey with salt and pepper and grill for 4–5 minutes
on each side until cooked through then set aside to rest. Whilst
the turkey rests, grill the bacon until crisp.
Mix together the yoghurt and mustard and spread over the cut
sides of the bagel. Thinly slice the turkey then layer up with the
bacon, sliced egg, tomato and lettuce.
Tip
If you’re making this to take away for lunch, get ahead and
cook the egg, turkey and bacon the night before.

Family friendly
Spicy chickpea stew with cod

Serves 1
11/2 tsp olive oil

1/2 red onion, peeled and finely sliced
1/2 red pepper, deseeded and sliced
2 tsp tomato puree
1/2 tsp smoked paprika or a good pinch of chilli flakes
140g tinned chopped tomatoes
145g tinned chickpeas (drained weight)
Small bunch of basil, leaves torn
Salt and black pepper
140g piece skinless cod fillet
Green salad to serve

Method
Preheat the oven to 200ºC and cut a large square sheet of

greaseproof paper. Heat the oil in a frying pan over a medium
heat, add the onion, pepper and garlic and cook gently for 5
minutes until softened. Stir in the tomato puree and paprika,
fry for a minute then increase the heat and add the tomatoes.
Cook for a couple of minutes then pour in the chickpeas and
cook for a further 2–3 minutes. Stir in the basil and season to
taste.
Spoon the bean mixture into the centre of the square of paper
and lay the cod on top. Fold one half of the paper over the top
of the fish and fold the edges inward to make a neat parcel. Lay
the parcel on a baking tray and cook in the oven for 15 minutes.
Unwrap the parcels and serve with a simple green salad.
Tip
If you want to get ahead you can make the chickpea stew
in advance then chill until needed. Then it’s just a case of
assembling the parcel and baking in the oven.

Quick and easy
Beef ho fun
Serves 1
105g sirloin steak, trimmed of fat, thinly sliced

10g oyster sauce
2 tsp light soy sauce
1 tsp cornflour
45g flat rice noodles
11/2 tsp sesame oil
1/2 onion, peeled and finely sliced
35g beansprouts
65g pak choi, leaves separated

Method
Put the beef into a bowl, stir in the oyster sauce, soy sauce
and cornflour then set aside to marinate for 10-15 minutes.
Meanwhile soak the noodles according to the packet
instructions then drain and rinse under cold running water.
Heat half of the oil in a wok over a high heat, add the onions
and fry for 2-3 minutes until softened. Remove from the wok
with a slotted spoon and transfer to a warm plate. Add the
remaining oil to the wok then stir-fry the beef for 2-3 minutes
over a high heat.
Return the onions to the pan then add the noodles. Fry for a
minute then add the beansprouts, pak choi and a splash of
water. Cook for a minute then tip into a bowl and get stuck in
straight away.

Good for freezing
Minestrone
Serves 1
11/2 tsp olive oil

1 carrot, peeled and chopped
1 stick celery, chopped
1 tomato, diced
2 tsp tomato puree
1 vegetable stock cube
300ml boiling water
75g dried macaroni or other short pasta
45g sweet potato, diced
75g tinned borlotti or kidney beans (drained weight)
70g kale or cabbage, shredded
10g finely grated parmesan

Method
Heat the oil in a deep saucepan, add the onion, carrot and
celery and fry gently for 5 minutes until soft. Stir in the tomato
and tomato puree, cook for a couple of minutes then crumble in
the stock cube. Pour in the boiling water then bring to the boil.
Add the pasta and sweet potato and simmer for 5 minutes. Add
the beans and kale and cook for a further 3–4 minutes until the
pasta and sweet potato are cooked through.
Pour into a warmed soup bowl, scatter over the parmesan and
serve.
To make this dairy-free, swap the parmesan for an extra 35g of

tinned borlotti beans.
Tips
This recipe is great for batch cooking. Make double or triple

the recipe of the sauce (without the parmesan) then divide into
portions and freeze some for later use.
The best way to freeze this dish is to leave it to cool completely

then spoon portions into individual freezer bags. Lay on a tray
and freeze flat.

Quick and easy
Vegetarian pad thai

Serves 1
45g flat rice noodles

1 tbsp tamarind paste
10g maple syrup
11/2 tsp fish sauce or light soy sauce
Pinch chilli flakes
11/2 tsp coconut oil
135g smoked tofu, diced (drained weight)
20g spring onions
25g beansprouts
Juice of 1/2 lime
5g unsalted roasted peanuts, roughly crushed

Method
Soak the noodles according to the packet instructions then

drain and rinse under cold running water. Meanwhile whisk
together the tamarind paste, maple syrup, fish sauce or soy
sauce and chilli flakes together in a small bowl and set aside.
Heat the oil in a wok over a high heat, add the tofu and fry
for 2-3 minutes until golden. Add the spring onions and garlic
and fry for a couple of minutes until softened. Add the drained
noodles, fry for a couple of minutes then add the sauce mixture.
Cook for a couple of minutes then add the beansprouts, give
everything a quick toss together and remove from the heat. Tip
everything into a serving bowl, squeeze the lime juice over and
scatter over the peanuts.

Family friendly
Mean green pasta

Serves 1
11/2 tsp olive oil
1/2 white onion, peeled and finely chopped
105g frozen peas
55g baby leaf spinach
Small bunch of basil
70g dried pappardelle or tagliatelle
10g hard cheese, finely grated
Green salad, to serve

Method
Heat the oil a shallow, heavy-based saucepan. Add the onion

and garlic and fry gently for 3-4 minutes until soft. Add the
peas, fry for a minute then pour over enough boiling water to
cover. Simmer for 3-4 minutes then pour into a liquidiser. Add
the spinach and basil then blend to a rough paste.
Meanwhile cook the pasta according to the packet instructions

then drain. Toss with the sauce then serve with cheese and a
simple green salad.

Quick and easy
Bean tacos with chilli salsa

Serves 1
1 tomato
1/2 red onion, peeled and finely chopped
1/2 red chilli, deseeded and finely chopped
1 clove garlic, unpeeled
Juice of 1 lime
Salt and pepper
185g tinned mixed beans, drained
11/2 tsp chipotle paste
2 small corn tortillas
25g feta, crumbled

Method
Preheat the oven to 220ºC. Put the tomato, onion and chilli
onto a baking tray and roast for 10 minutes until blistered and
softened. Peel the garlic then put into a food processor with the
remaining roasted vegetables. Add half of the coriander and
half of the lime juice, season with salt and pepper then blend
until smooth.
Meanwhile combine the beans, chipotle paste and ground

cumin in a small saucepan, add a splash of water and simmer
for 5 minutes until thickened. Roughly mash half of the beans
with a fork, stir in the remaining lime juice and season to taste.
Warm the tortillas under the grill until crisp, spread with the
beans and top with the salsa. Scatter over the feta and the rest
of the coriander and serve.

Spicy protein burger

Serves 1
140g tinned black beans or kidney beans, drained
10g protein powder, unflavoured
1 1/2 tsp chipotle paste
30g gram flour (chickpea flour)
1 egg white
Salt and pepper
2 tsp olive oil
Burger bun
25g light mayonnaise
2 leaves baby gem lettuce
2 slices white or red onion

Method
Tip the beans, protein powder, chipotle paste, gram flour, egg
white and coriander into a food processor, season with salt and
pepper then blend to a coarse paste. Tip the mixture onto a
board and shape into a thick patty.
Heat the oil in the frying pan, add the burger and cook for 3-4
minutes on each side until golden.
Spread the inside of the burger bun with the mayonnaise, lay
the burger on top and top with lettuce leaves and onion.

Chicken arrabiata with penne

Serves 1
11/2 tsp olive oil

90g skinless chicken breast, sliced into thin strips
Salt and pepper
1/2 red onion, peeled and finely sliced
1/2 red chilli, sliced
1 tsp brown sugar
15g pitted black olives, sliced
45g dried penne
Small bunch of basil, leaves torn

Method
Heat half of the oil in a large saucepan, season the chicken with
salt and pepper then fry in batches until golden brown. Remove
from the pan and set aside.
Heat the remaining oil, add the onion, pepper and chilli and
fry for 5 minutes until soft. Add the garlic, fry for a minute then
add the sugar, tomatoes and olives. Simmer for 10 minutes then
return the chicken to the pan and cook for a further 5 minutes.
Meanwhile cook the pasta according to the packet instructions

and drain.
Add the pasta to the sauce along with the basil, stir to combine
and serve.
Tips
This recipe is great for batch cooking. Make double or triple the
sauce without the pasta or basil (basil will turn black if frozen)
then divide into portions and freeze some for later use.
The best way to freeze the sauce is to leave it to cool

completely then spoon portions into individual freezer bags. Lay
on a tray and freeze flat.

Good on the go
Tuna nicoise
Serves 1
1 medium egg
185g new potatoes, halved
60g green beans, trimmed
1 tomato, quartered
1 baby gem lettuce, leaves separated
25g pitted black olives
1 tsp olive oil
1 tsp white wine vinegar
1 tsp grain mustard or Dijon mustard
1/2 clove garlic, peeled and crushed
Salt and pepper
135g tuna steak
1/2 thick slice bread

Method
Boil the egg for 5 minutes then drain, run under cold water and
peel when cool enough to handle. Set aside whilst you make the
rest of the salad.
Bring a large pan of water to the boil, add the potatoes and
cook for 8 minutes. Add the beans, cook for a further 3 minutes
then drain. Tip the potatoes and beans into a large bowl, leave
to cool slightly then add the tomato, lettuce and olives. In a
separate bowl, whisk together the oil, vinegar, mustard and
garlic with a pinch of salt and pepper, then pour over the salad
and toss to coat.
Heat a griddle pan over a high heat and sear the tuna for a
couple of minutes on each side or until cooked to your liking.
Set aside to rest for a minute. Toast the bread on the hot griddle
then tear into chunks and add to the salad. Tip the salad into
a serving bowl, slice the tuna and arrange on top. Half the egg,
add to the salad and serve.

Reduced
carb
meals
Anytime
Quick and easy
Breakfast omelette
Serves 1
11/2 tsp olive oil
135g Portobello mushrooms, thickly sliced
3 medium eggs
30g low-fat crème fraîche
Salt and pepper
Small bunch of chives, finely chopped
1 slice wholemeal bread, toasted
Reduced carb meals - anytime 73

Method
Preheat the grill to high. Heat half of the oil in a frying pan, add
the bacon and fry for 5 minutes until crisp. Remove from the
pan with a slotted spoon, roughly chop then set aside.
Meanwhile grill the mushrooms for 7–8 minutes until softened.
Whisk together the eggs, crème fraîche and a pinch of salt and
pepper until smooth. Heat the remaining oil in the pan, pour in
the egg mixture and cook gently, pulling the sides of the mixture
in from the edges of the pan. When the omelette is nearly set,
scatter over the cooked bacon, mushrooms and chives in an
even layer. Carefully fold the omelette in half then slide onto a
plate. Serve with toast.

Quick and easy
Super green smoothie

Serves 1
25g mixed seeds
90ml skimmed milk
15g almond butter
1 kiwi, peeled and chopped
Handful of baby leaf spinach
Handful of ice

Method
Combine everything in a liquidiser and blend until smooth.
To make this nut-free, swap the almond butter for the same
amount of extra seeds.

Longer recipe
Butternut squash rosti with

smoked salmon
Serves 1
11/2 tsp olive oil
1/2 onion, peeled and grated
11/2 tsp plain flour
185g butternut squash, grated
1 medium egg, beaten
Salt and pepper
1 tsp butter
1 medium egg
60g smoked salmon
2 tsp low-fat crème fraîche
Pinch of chopped chives

Method
Heat half of the oil in a small non-stick frying pan, add the
onion and fry for 3–4 minutes until soft. Add the flour and cook
for a couple of minutes then tip into a large bowl. Add the
squash, beaten egg and a pinch of salt and pepper and stir to
combine. Divide into three equal balls.
Heat the remaining oil and the butter in the frying pan, add
the balls of squash mixture and press each down to flatten into
thick discs. Cook over a low heat for 8–10 minutes then carefully
flip over with a fish slice and cook for a further 8–10 minutes
until golden brown and crisp.
Meanwhile poach the egg in a pan of simmering water for 3

minutes then drain.
Turn the rosti out onto a plate and top with the smoked salmon,
poached egg and crème fraîche. Finish with a few chives and
serve.

Quick and easy
Scrambled eggs with chard

and feta
Serves 1
1 tsp olive oil
45g cherry tomatoes, halved
135g chard, stalks chopped, leaves roughly torn
Pinch chilli flakes
Salt and pepper
1 tsp butter, softened
3 large eggs
35g feta, crumbled

Method
Heat the oil in a frying pan, add the garlic, tomatoes and chard
stalks and fry for 3-4 minutes until softened. Add the chard
leaves and chilli flakes, fry for a minute until the leaves are
wilted the remove from the heat and season to taste.
Melt the butter in a non-stick pan, add the eggs and cook
gently until lightly scrambled. Remove from the heat and fold in
the yoghurt. Serve the eggs with the chard and feta.

Quick and easy
Avocado and berry smoothie

Serves 1
50g avocado
25g protein powder
180ml unsweetened almond milk
55g blueberries
45g raspberries
15g almonds, flaked, whole or ground

Method

until smooth.
To make this nut-free, swap the almond milk for the same
amount of another milk (e.g. soya). The almonds can be
swapped for an additional 45g of avocado or for 15g of seeds
such as chia or ground flaxseed.

Spiced pecan granola

Makes 8 portions
85g smooth peanut butter
30g maple syrup
2 egg whites
2 tsp vanilla extract
1 tsp ground mixed spice
Pinch salt
140g rolled oats
105g mixed seeds
170g pecan nuts, roughly crushed
135g yoghurt, per serving

Method
Preheat the oven to 160°C. Combine the peanut butter, maple

syrup, egg whites, vanilla extract, mixed spice and salt in a bowl
and whisk until smooth. Add the oats, seeds and pecans and stir
until everything is coated evenly.
Spread the mixture in an even layer over the bottom of a

large non-stick roasting tray then bake for 35 minutes, stirring
occasionally, until crisp. Remove from the oven, leave to cool,
then use your hands to crush the mixture into small pieces.
Serve with the yoghurt.
Tip
Kept in an airtight container, the granola will last up to 3 weeks.

Quick and easy
Low-carb coconut granola

Makes 7 servings
140g rolled oats
85g mixed seeds
85g pecan nuts, roughly chopped
85g coconut chips
100g unsweetened apple sauce
45g coconut oil, melted
45g honey
Pinch of salt
90g raisins
90g dried apricots, roughly chopped
65g yoghurt, such as Greek, natural or soya (per serving)

Method
Preheat the oven to 160°C. Combine the rolled oats, mixed

seeds, pecan nuts and coconut chips in a large bowl. Stir
together the apple sauce, coconut oil, honey and salt in a
separate bowl then pour over the dry ingredients and toss to
coat.
Tip everything into a large roasting tray then pat down the
ingredients to form an even layer. Bake for 20 minutes, stirring
occasionally, until golden and crisp. Remove from the oven, stir
through the dried fruit and leave to cool.
This recipe will make 7 portions so weigh the whole batch and
divide by 7 to calculate how much you should eat for one meal.
Serve the granola with the yoghurt and store the rest in an
airtight container.
To make this nut-free, swap the pecans for the same amount of
seeds, such as pumpkin.
Tip
Kept in an airtight container, the granola will last up to 3 weeks.

Quick and easy
Croque Monsieur
Serves 1
2 tsp Dijon mustard
2 slices wholemeal bread
45g good-quality thick-cut ham (roughly 1 slices)
1 tsp butter, softened
Salt and pepper

Method
Preheat the grill to high. Spread the mustard over the two slices
of bread then make a sandwich with the ham and half of the
cheese. Spread the butter over the outside of the sandwich then
lay in a dry non-stick frying pan and cook for 2–3 minutes on
each side until toasted and golden brown.
Slide the sandwich onto a baking tray, spread the yoghurt

over the top then sprinkle over the remaining cheese. Season
with salt and pepper then slide under a hot grill for a couple of
minutes until the cheese has melted and starts to turn golden.
Serve with a simple green salad.

Good on the go
Low-carb bacon and egg

muffins
Makes 4 portions
140g self-raising flour
65g protein powder, unflavoured
1 tsp baking powder
1/2 tsp salt
1/2 tsp black pepper
4 rashers cooked, lean, smoked back bacon, finely chopped
4 large eggs
195ml skimmed milk

Method
Preheat the oven to 200ºC. Sift the flour, protein powder, baking
powder, salt and pepper into a bowl then stir in the bacon.
Add the remaining ingredients then stir to combine. Divide the
mixture between a 12-hole muffin tin lined with paper cases.
Bake for 12 minutes until risen and golden then remove from the
oven and leave to cool slightly.
Tips
If you plan on freezing the muffins, remove the paper cases then
wrap individually in clingfilm before freezing.

Quick and easy
Cherry Bakewell smoothie

Serves 1
90ml skimmed milk
75g pitted cherries
25g almond butter
10g ground flaxseed
1/2 tsp vanilla bean paste
Handful of ice

Method

until smooth.
To make this nut-free, the almonds can be swapped for the

same amount of additional seeds such as ground flaxseed.
amount of another milk (e.g. soya or almond).

Quick and easy
Chia and almond bowl

Serves 1
90ml reduced-fat tinned coconut milk
20g rolled oats
15g chia seeds
20g chocolate or vanilla protein powder
1 tbsp yoghurt, such as Greek, natural or soya
110g plums (roughly 2), stoned and cut into wedges
2 tsp honey
1/2 tsp mixed spice
10g toasted flaked almonds

Method
Stir together the coconut milk, oats, chia seeds, protein powder
and yoghurt and set aside to soak for at least 15 minutes.
Meanwhile combine the plums, honey, mixed spice and a splash

of water in a small pan. Set over a medium heat and bring to
a gentle simmer then cook for 8–10 minutes until softened. Set
aside to cool.
Pour the coconut mixture into a bowl, spoon over the plums and
top with the almonds.
To make this nut-free, swap the flaked almonds for the same
amount of seeds, such as pumpkin.
Tips
You can make the chia and coconut mixture the night before.
Chia seeds thicken as they stand so you may need to loosen the
mixture slightly with a splash of water.
The plums can also be cooked in advance and kept in the fridge
for up to 3 days.

Quick and easy
Bacon and avocado breakfast

tacos
Serves 1
11/2 tsp butter
3 medium eggs
Salt and pepper
2 mini corn tortillas (50g)
35g avocado, peeled, pitted and sliced
Small bunch coriander, finely chopped
Chilli sauce (optional)

Method
Preheat the grill to high, grill the bacon for a couple of minutes
on each side until crisp then chop into small pieces. Melt the
butter in a non-stick pan, add the eggs and cook gently until
scrambled. Fold in the chopped bacon and season to taste.
Heat the tortillas in a dry frying pan then lay on a plate. Divide
the eggs between the tortillas, top with the avocado, coriander
and chilli sauce, if using.

Good on the go
Chargrilled chicken with lentil,

pepper and rocket salad
Serves 1
135g skinless chicken breast
11/2 tsp olive oil
Salt and pepper
80g cooked lentils (30g uncooked)
70g cherry tomatoes, halved
45g avocado, sliced
1 tsp Dijon mustard or grain mustard
2 tsp sherry vinegar or red wine vinegar
Zest of 1 lemon
Small bunch of parsley, chopped
Handful of rocket

Method
Preheat a griddle pan over a high heat. Lay the chicken

between two sheets of clingfilm then bash with a rolling pin
to flatten. Drizzle over half of the oil and season with salt and
pepper. Lay on the griddle and cook for 3 minutes on each side
then set aside to rest. Throw the peppers on the griddle and
cook for 5 minutes, turning regularly until softened.
Meanwhile warm the lentils in the microwave according to the

pack instructions.
Tip the lentils into a large bowl, add the peppers, tomatoes
and avocado. Whisk together the remaining oil, the mustard,
vinegar, lemon zest and parsley then pour over the lentils.
Add the rocket, toss to combine and season to taste. Slice the
chicken and serve with the lentil salad.
Tip
This recipe uses ready-cooked lentils for ease and speed, but
you can cook your own if you’d prefer. Pour the uncooked lentils
into a pan of water, bring to the boil then reduce to a simmer
and cook for 25 minutes.

Family friendly
Beef koftas with minted

yoghurt and cucumber salad
Serves 1
11/2 tsp olive oil
11/2 tsp ras el hanout
2 tsp harissa
2 tsp tahini
Juice of 1/2 lemon
1/4 cucumber, deseeded and thinly sliced
25g feta, crumbled
Small bunch coriander and mint, leaves chopped

Method
Heat half of the oil in a frying pan, add the garlic and fry
gently for 3-4 minutes. Add the ras el hanout, fry for a minute
then tip into a bowl and leave to cool. Add the beef then mix
to combine. Roll the mixture into 6 equal-sized balls, thread
onto skewers and flatten slightly. Cover and chill for at least
20 minutes.
Preheat a griddle pan over a high heat, brush the beef with the
remaining oil then cook for 5 minutes on each side. Set aside to
rest, and mix together the yoghurt and harissa.
For the salad, whisk the tahini, lemon juice and a splash of
water together in a large bowl, add the remaining ingredients
and toss to combine. Serve the kofta with the salad and harissa
yoghurt.

Quick and easy
Chimichurri steak with grilled

vegetables
Serves 1
120g sirloin or rump steak, trimmed of fat
Salt and pepper
1 medium courgette, sliced
1/2 red pepper, deseeded and roughly chopped
1/2 aubergine, sliced
1 small red onion, cut into wedges
25g feta, crumbled
1 red chilli, deseeded and finely chopped
2 tsp red wine vinegar
1/2 tsp dried oregano
Large bunch of parsley, finely chopped
11/2 tsp olive oil
70g cooked lentils (25g uncooked)

Method
Preheat a griddle pan over a high heat. Season the steak

with salt and pepper then lay on the griddle and cook for 3–4
minutes on each side, or until cooked to your liking. Set aside
to rest. Throw the vegetables on the griddle and cook for 6–8
minutes, turning regularly until charred and softened.
Meanwhile combine the garlic, chilli, vinegar, oregano, parsley

and oil in a small food processor and blend to a smooth paste
(add a splash of water if needed).
Toss the vegetables together with the lentils, feta and half of
the sauce. Serve the steak with the vegetables and remaining
sauce.
To make this dairy-free, swap the feta for 35g of avocado.
Tips
Make sure you take the steak out of the fridge at least 20
minutes before you plan to cook.
If you’d prefer to roast the vegetables, tip them onto a baking

tray and roast at 220ºC for 20 minutes, turning occasionally.

Chickpea and aubergine curry

Serves 1
1/2 aubergine, diced
1 small red onion, peeled and finely chopped
20g grated ginger
1/2 tsp chilli powder
1/2 tsp garam masala
1/2 tsp turmeric
25g almond butter
125g tinned chickpeas, drained
Small bunch of coriander, leaves chopped
Salt and pepper

Method
Tip the aubergine into a bowl, cover with clingfilm then

microwave for 5-6 minutes until softened.
Meanwhile heat the oil in a saucepan over a medium heat, add

the onion, garlic and ginger and fry gently for 2 minutes until
softened.
Add the spices, fry for a minute then stir in the almond butter.
Add a splash of water, the chickpeas and aubergine and cook
gently for 5 minutes. Remove from the heat, stir through the
coriander and season to taste.
Tips
This recipe is great for batch cooking. Make double or triple

the recipe without the coriander then divide into portions and
freeze some for later use.
The best way to freeze the curry is to leave it to cool completely

and freeze flat. By freezing the curry in a flat sheet rather than
a solid block (in a deep plastic container) it’ll defrost far more
quickly and also take up less freezer space.

Quick and easy
Bang bang chicken

Serves 1

Salt and pepper
3 spring onions, sliced
90g sugar snap peas, sliced
1 carrot, peeled into ribbons
1/4 cucumber, peeled, deseeded and sliced
1 baby gem lettuce, roughly torn
10g unsalted peanuts, roughly crushed
15g peanut butter
11/2 tsp light soy sauce
1 tsp sesame oil
Juice of 1 lime
11/2 tsp rice vinegar or white wine vinegar

Method
Preheat the grill to high. Season the chicken with salt and
pepper and grill for 4–5 minutes on each side until cooked
through then set aside to rest.
Use two forks to shred the chicken breast then combine in a

large bowl with the vegetables, lettuce and peanuts.
In a separate bowl, whisk together the peanut butter, soy sauce,

sesame oil, lime juice, vinegar and chilli flakes. Pour over the
salad, throw in the coriander and toss everything together.
To make this nut-free, swap the peanut butter and peanuts for
the same amount of tahini and seeds such as chia.

Quick and easy
Thai prawn salad with quick

pickled vegetables
Serves 1
1/2 carrot, peeled and cut into thin matchsticks
8 radishes, quartered
Pinch of salt
2 tsp rice vinegar or white wine vinegar
2 tsp fish sauce or light soy sauce
1 tsp sesame oil
1/2 tsp brown sugar
Zest and juice of 1 lime
105g cooked tiger prawns
35g straight to wok rice noodles (15g dry noodles)
1/2 cucumber, peeled into ribbons
35g unsalted cashew nuts, crushed
Small bunch of Thai basil or regular basil, chopped

Method
Put the carrot and radishes into a bowl, add a pinch of salt and
knead gently for 2–3 minutes until softened. Add the vinegar
and set aside.
In a separate bowl, whisk together the fish sauce, sesame oil,

sugar, lime zest and juice and the chilli. Add the remaining
ingredients and toss together to combine. Serve the salad with
the pickled carrot and radish.

Quick and easy
Chilli tofu with cashews

Serves 1
20g white miso paste
2 tsp white wine vinegar
2 tsp chilli sauce
1/2 tsp cornflour
180g firm tofu, diced (drained weight)
25g spring onions, finely chopped
1/2 red pepper, deseeded and cut into chunks
25g unsalted roasted cashew nuts, crushed
Pinch chilli flakes

Method
Whisk the miso paste, vinegar, chilli sauce and cornflour

together in a small bowl and set aside. Heat a wok or large
frying pan over a high heat, add the oil and heat until it begins
to smoke. Add the tofu, stir-fry for 3-4 minutes until golden then
transfer to a plate. Add the spring onions, pepper and garlic, fry
for a couple of minutes then return the tofu to the pan. Pour in
the sauce, let everything bubble away for a couple of minutes
then transfer to a serving bowl. Top with the cashews and chilli
flakes, then serve.
Tip
Pat the tofu dry on kitchen paper before cooking to ensure that
it turns crisp and golden when it's fried.

Quick and easy
Spiced lamb steaks with

cauliflower and pea curry
Serves 1
120g lamb leg steak
20g madras curry paste
1/2 onion, peeled and chopped
135g cauliflower florets, halved
65ml passata
55g frozen peas
Small bunch of coriander, leaves chopped
Salt and pepper
30g cooked brown rice, to serve

Method
Rub the lamb steaks with half of the curry paste and set aside
to marinate for 10 minutes.
Heat the remaining curry paste in a saucepan, add the onions

and fry for 3–4 minutes until soft. Add the garlic and the
cauliflower and fry for 5 minutes until the florets start to soften.
Pour over the passata and a splash of water and simmer for 15
minutes until the cauliflower is soft. Add the peas, cook for a
couple of minutes then take off the heat and stir through the
yoghurt and coriander. Season to taste.
Whilst the curry is cooking, heat a heavy-based frying pan or

griddle pan over a high heat. Add the lamb steaks to the pan
and cook for 3 minutes on each side. Set aside to rest for a
couple of minutes then serve with the curry and rice.

Quick and easy
Mega BLT
Serves 1
11/2 tsp olive oil
120g gammon steak, fat removed
1 tomato, halved
Salt and pepper
2 medium eggs
1 baby gem lettuce, halved lengthways
1 slice wholemeal bread, toasted

Method
Preheat the grill to high then heat half of the oil in a non-stick
frying pan over a medium heat. Add the gammon steak, fry for
3 minutes on each side then set aside to rest.
Meanwhile season the tomato with salt and pepper and grill for
7–8 minutes.
Heat the remaining oil in the pan, crack in the eggs and fry for
2–3 minutes until set. Remove from the pan and lay on top of
the gammon. Turn the heat up high and lay the lettuce in the
pan, cut side down. Sear for 2 minutes until golden then remove
from the heat.
Serve the gammon and eggs with the lettuce, tomato and toast.

Butternut squash and coconut

soup
Serves 1
1 tsp coconut oil
145g butternut squash, diced
1/2 red onion, sliced
1/2 red chilli, sliced
1/2 tsp turmeric
85ml tinned coconut milk
180ml water
Juice of 1/2 a lime

Method
Heat the oil in a saucepan, add the squash and fry for 3-4
minutes until slightly coloured and starting to soften. Add the
onion and chilli and fry for a couple of minutes until softened.
Add the spices, fry for a minute then pour in the coconut milk
and water.
Bring to the boil then reduce the heat and simmer gently for
7-8 minutes until the squash is cooked through. Remove from
the heat, stir in the lime juice then ladle into a warm serving
bowl. Top with the crushed peanuts and the coriander.

Quick and easy
Spicy peanut noodles

Serves 1
1 tsp coconut oil
3 spring onions, sliced
60g sugar snap peas, sliced
90g smoked tofu, diced
65g ready-to-eat udon noodles
15g peanut butter
2 tsp light soy sauce
Juice of 1/2 lime

Method
Heat the oil in a wok over a high heat, add the spring onions,
sugar snap peas and tofu and fry for a couple of minutes until
softened. Add the noodles and fry for a couple of minutes to
warm through.
Whisk the peanut butter, soy sauce, lime juice, chilli flakes and a
splash of water together in a small bowl then pour into the pan.
Toss everything together then tip into a warm bowl. Scatter over
the peanuts and coriander.

Quick and easy
Chicken satay
Serves 1
115g skinless chicken breast, sliced into 1cm strips
1 tbsp soy sauce
1 cloves garlic, grated
1 tbsp sesame oil
2 spring onions, roughly chopped
20g grated ginger
20g peanut butter
1 tsp coconut oil
Handful of tenderstem broccoli
1 red chilli pepper, finely chopped (seeds optional)
Lime wedges, to serve

Method
Preheat the grill to maximum and soak the skewers in cold

water. This will ensure that they do not burn under the grill.
Place the chicken strips in a bowl, add half the garlic and a
splash of soy sauce. Mix the ingredients together, coating the
chicken strips all over. Thread the chicken onto skewers, making
sure not to pack them too tightly otherwise they won’t cook.
Place the skewered chicken on the grill pan or baking tray and
slide under the hot grill. Cook the chicken for about 5 minutes
on each side or until it is fully cooked through.
While the chicken is cooking, place the remaining garlic and

soy sauce in a blender along with the sesame oil, spring onions,
ginger, peanut butter and a good splash of warm water. Blitz
until just smooth.
In a non-stick frying pan, heat the coconut oil over a high

heat. Add the broccoli and lightly toss for 1–2 minutes, add the
chopped chilli pepper and fry for a further 1–2 minutes.
Plate up the broccoli and serve with the chicken skewers

smothered in the delicious satay sauce, with lime wedges to
squeeze over.
To make this nut-free, swap the peanut butter for the same
amount of tahini.

Pork meatball goulash

Serves 1
180g lean pork mince
Salt and pepper
11/2 tsp olive oil
1/2 red pepper, deseeded and finely chopped
1/2 tsp brown sugar
1 tsp smoked paprika, plus extra to serve
25ml reduced-fat soured cream

Method
Season the pork mince with salt and pepper then roll into 12
equal balls. Heat the oil in a deep frying pan over a medium
heat, add the meatballs and fry for 5 minutes, shaking the pan
occasionally so that the meatballs brown evenly. Remove from
the pan with a slotted spoon and set aside.
Tip the onion, pepper and garlic into the pan and fry for 5
minutes until softened. Add the sugar, paprika and tomatoes
and bring to a simmer. Return the meatballs to the pan, loosely
cover with a lid then simmer gently for 20 minutes, adding a
splash of water if the sauce starts to dry out.
Spoon the meatballs into a warm serving bowl and top with the
soured cream. Sprinkle over a little more paprika and serve.
Tips
If you’re going to batch-cook this recipe, make it to the point

just before adding the soured cream then divide into portions.

and freeze flat.

Family friendly
Lamb tikka masala

Serves 1
120g diced lamb leg steak
1 tsp smoked paprika
20g tikka paste
1 tsp coconut oil
1/2 onion, peeled and chopped
20g grated ginger
10g almond butter
65g passata
Small bunch coriander, leaves chopped
2 poppadoms

Method
Put the lamb into a bowl with the yoghurt, smoked paprika and
half of the tikka paste. Toss everything together, cover, then chill
for at least 30 minutes.
Preheat the grill to high and line a baking tray with foil. Lay the
lamb on the tray and grill for 7-8 minutes, turning occasionally,
until lightly charred.
Meanwhile heat the oil in a saucepan, add the onion, garlic and
ginger and fry for 3-4 minutes until softened. Add the remaining
tikka paste, fry for a minute then add the almond butter,
passata and a splash of water. Bring to a simmer then cook for
5 minutes. Using a stick blender, blend the sauce until smooth
(or pour the sauce into a liquidiser and blend), then return the
sauce to the pan. If you prefer a chunkier sauce you can skip
this step.
Add the grilled lamb to the pan, heat gently for a minute then
spoon into a serving bowl. Top with the coriander and serve
with the popadoms.

Family friendly
Lean muscle mince

Serves 1
1/2 red onion, diced
60g mushrooms, sliced
1 clove garlic, grated
2 tsp mixed herbs
2 tsp smoked paprika
1 tbsp tomato puree
1 stock cube
35g avocado
Big handful green veg (e.g. broccoli or green beans), to serve

Method
Heat the coconut oil in a large saucepan over a high heat. Add
half the mince and fry for 2–3 minutes, stirring to break up the
chunks and cook until nicely browned. Tip out onto a plate, then
repeat with the rest of the mince.
When the meat has all been browned, wipe out your pan
and heat the remaining oil over a medium to high heat. Add
the onion, mushrooms and garlic and cook, stirring regularly,
for about 5 minutes, until the vegetables have softened and
coloured a little. Throw the mince back into the pan and add
the mixed herbs, paprika, tomato puree, stock cube and enough
water to make a sauce. Bring to a simmer and cook for 5–6
minutes or until the sauce has thickened.
When the mince is ready, serve with fresh avocado and your
favourite steamed, blanched or boiled green vegetables.

Family friendly
Low-carb beef lasagne

Makes 4 servings
1 tbsp olive oil
2 onions, peeled and finely chopped
2 carrots, peeled and grated
25g tomato puree
Salt and pepper
25g butter
30g plain flour
355ml skimmed milk
460g butternut squash, peeled

Method
Heat the oil in a large saucepan, add the onions, carrots and
garlic and cook gently for 5 minutes until soft. Increase the
heat, add the beef and fry until browned, breaking up the meat
with a wooden spoon as it cooks. Add the tomato puree, fry for
a minute then pour in the chopped tomatoes. Add a splash of
water, bring to the boil then reduce to a simmer. Cook for 30
minutes until thickened, stirring occasionally. Season to taste
with salt and pepper.
Meanwhile make the white sauce. Melt the butter with the flour
in a saucepan then gradually whisk in the milk. Cook over a
medium heat, stirring constantly, until thickened. Season to
taste.
Preheat the oven to 180ºC. Using a very sharp knife, cut the
butternut squash into thin sheets.
Layer the beef sauce with the white sauce and butternut squash
sheets, finishing with a final layer of white sauce. Scatter over
the cheese and bake for 40 minutes or until the squash is
cooked through. Serve with a simple green salad.
Tips
This recipe does take a little longer to prepare than most, but
you’re getting 4 meals out of one cooking session and the end
result is being able to enjoy a rich, delicious lasagne with a
fraction of the normal carbs.
To freeze the extra portions of the lasagne, first leave it in the

fridge overnight. It’ll firm up as it cools, making it much easier
to cut. Freeze in individual portions so you only have to defrost
what you need.

Coconut poached chicken

with mangetout
Serves 1
130ml coconut milk
75ml boiling water
Zest and juice of 1 lime
2 tsp fish sauce
1/4 tsp brown sugar
1 red chilli, sliced
65g mangetout
65g tinned bamboo shoots, drained
45g beansprouts

Method
Combine the coconut milk, boiling water, lime zest, fish sauce,
sugar and chilli in a small saucepan. Add the chicken, bring to
the boil then turn the heat down and simmer gently for 8–10
minutes until the chicken is cooked through.
Remove the chicken from the pan and set aside. Bring the
coconut mixture back to a simmer, add the pepper, mangetout
and bamboo shoots and warm through gently for a couple of
minutes; the vegetables should stay nice and crunchy. Remove
the pan from the heat and squeeze in the lime juice.
Using two forks, shred the chicken then pile into a bowl and
top with the beansprouts. Pour over the coconut milk and
vegetables, top with the coriander and serve.

Chicken, mushroom and

broccoli bake
Makes 3 servings
15g butter
265g mushrooms, sliced
15g plain flour
445ml skimmed milk
1 chicken stock cube
2 tsp Dijon mustard
Salt and pepper
180g cooked chicken breast, shredded
180g cooked chicken thigh, shredded
265g broccoli florets
55g breadcrumbs
Green salad to serve

Method
Preheat the oven to 180ºC. Melt the butter in a large saucepan,

add the mushrooms and fry for 5 minutes until soft. Add the
flour, cook for 2 minutes then gradually stir in the milk. Crumble
in the stock cube then bring to the boil. Simmer gently for 5
minutes until thickened then stir in the mustard. Remove the
pan from the heat, stir in the chicken and broccoli and season
to taste.
Pour everything into a deep ovenproof dish (roughly 22cm x

20cm) and scatter the breadcrumbs and cheese over the top.
Bake for 25–30 minutes until the top is golden brown and crisp.
Serve with a green salad on the side. This recipe makes 3

portions so store the leftovers in the fridge ready for another
day.

Family friendly
Celeriac tagliatelle with

prawns and chilli
Serves 1
180g celeriac (peeled weight)
Squeeze lemon juice
1 tsp olive oil
1/2 red chilli, finely chopped
135g raw king prawns, deveined
55ml low-fat crème fraîche

Method
Using a sharp vegetable peeler, cut long, wide strips around the
circumference of the celeriac, dropping them into a bowl of cold
water with a squeeze of lemon juice as you go (this will stop the
celeriac from turning brown).
Bring a large pan of salted water to the boil and at the same
time heat the oil in a large frying pan over a medium heat. Add
the garlic and chilli to the frying pan, fry for 2 minutes then
increase the heat and add the prawns. Cook for a couple of
minutes until the prawns have all turned pink then remove from
the heat and stir through the crème fraîche.
Drop the celeriac into the boiling water, cook for 1 minute then
drain thoroughly. Add the celeriac ribbons to the pan with the
prawns and toss to coat. Serve with the parmesan.

Coconut daal with chickpeas

and coriander
Serves 1
75g dried red lentils, rinsed under cold running water
1/4 tsp turmeric
300ml boiling water
90g tinned chickpeas (drained weight)
85ml tinned coconut milk
1 small red onion, peeled and finely chopped
30g grated ginger
1 green chilli, finely chopped
1 tsp mustard seeds
1 tsp ground cumin
Pinch of chilli powder

Method
Put the rinsed lentils and turmeric into a saucepan, pour over
the water and bring to the boil. Reduce the heat to a simmer
then cook gently for 10 minutes. Add the chickpeas and coconut
milk and simmer gently for a further 10 minutes until the lentils
are soft, adding a splash of water if the mixture starts to dry out.
Meanwhile heat the coconut oil in a frying pan over a high heat,
add the onion and fry for 5 minutes until caramelised. Add the
garlic, ginger and chilli and fry for a couple of minutes until
soft. Add the spices, fry for a minute then tip everything into the
saucepan with the lentils and chickpeas. Remove from the heat,
season with salt and stir through the coriander.
Tips
If you’re going to batch-cook this recipe, make it to the point

just before adding the coriander then divide into portions.

then spoon portions into individu-al freezer bags. Lay on a tray
and freeze flat.

Broccoli and cheddar soup

Serves 1
1 tsp olive oil
90g green lentils
90g broccoli florets
250ml skimmed milk
Salt and pepper
20g yoghurt, such as Greek, natural, soya

Method
Heat the oil in a saucepan, add the garlic and fry for a minute
until softened. Stir in the lentils, pour over enough boiling water
to cover by a couple of centimetres then bring to the boil and
cook for 15 minutes. Add the broccoli and milk then simmer
for 5 minutes until the broccoli is soft. Remove from the heat,
season to taste then pour everything into a liquidiser and blend
until smooth. Pour into a warm soup bowl, top with the cheddar
and yoghurt then serve.
Tip
The best way to freeze this soup is to leave it to cool completely

and freeze flat. By freezing it in a flat sheet rather than a solid
block (in a deep plastic container) it’ll defrost far more quickly
and also take up less freezer space.

Roasted squash, pepper and

quinoa salad
Serves 1
145g butternut squash, sliced
1/2 red pepper, deseeded and roughly chopped
1 1/2 tsp olive oil
Salt and pepper
60g cooked quinoa
1 1/2 tsp red wine vinegar
20g pumpkin seeds
Handful of salad leaves

Method
Preheat the oven to 220ºC. Lay the squash and pepper on a

roasting tray in an even layer, drizzle over the oil and season
with salt and pepper. Roast for 15-20 minutes until softened.
Tip the roasted vegetables into a large bowl, add the remaining
ingredients and toss to combine.

Prawn and coconut curry with

cauliflower rice
Serves 1
20g grated ginger
1 tomato, diced
1/2 tsp curry powder
85ml coconut milk
60g sweet potato, peeled and cut into 1cm cubes
105g raw tiger prawns, deveined
Handful of baby leaf spinach
Salt and pepper
90g cauliflower florets
Pinch of turmeric

Method
Heat half of the oil in a deep frying pan, add the onion, garlic,
ginger and chilli and fry for 5 minutes until soft. Add the tomato
and curry powder, fry for a minute then add the coconut milk
and sweet potato. Bring to a simmer then cook for 7–8 minutes
until the sweet potato is soft.
Add the prawns, cook for 2–3 minutes until they turn pink then
stir in the spinach. Cook for a minute until the spinach has
wilted then remove from the heat and season with salt and
pepper to taste.
Meanwhile pulse the cauliflower in a food processor to a fine

crumb. Heat the remaining oil in a separate frying pan, add the
cauliflower, turmeric and a pinch of salt and pepper and fry for
4–5 minutes until softened. Serve with the prawn curry.
Tip
If you’re going to batch-cook this recipe, make the sauce up

to the point just before adding the prawns, then divide into
portions and freeze.

Create
your own
#Leanin15
Create your own
If you ever want a break from the recipes provided
in your plan then this section is for you. Super simple
to follow and with the potential to create 1000s of
different tasty recipes.
As you look through the next few pages you will

choose ingredients from each relevant group until you
have everything that you need to create your very own
#Leanin15 recipes.
These recipes can be as simple or as complicated as

you like, so feel free to experiment. If you would like to
give it a go but are stuck for ideas, then check out the
bottom of this section for some inspiration. You can
also ask one of my Support Heroes, who will be happy
to help.
When creating a carb refuel meal, you will be

choosing ingredients from the following sections:
Cooking fat
Protein
Carbohydrates
Vegetables
Green vegetables
Side sauce
Extras
Create your own #Leanin15 144

When creating a reduced carb meal, you will be
choosing ingredients from the following sections:
Cooking fat
Protein
Additional fats
Vegetables
Green vegetables
Side sauce
Extras
As you can see from the above, the main difference

between the two types of meals is that with your
carb refuel meals you will be including a source of
carbohydrates and not additional fats. Then with your
reduced carb meals you will be including a source of
additional fats and not carbohydrates.

The ingredients
Cooking fat
Use to cook your food in or drizzle over a salad.
1 tsp coconut oil, olive oil, butter or dairy-free spread
Protein
Choose one option from the below. Or choose two

and use half the amounts.
170g skinless chicken breast fillet

115g skinless turkey breast fillet
230g skinless cod fillet
250g prawns, deveined
105g skinless salmon fillet
160g tinned tuna, in water or brine
140g lean beef mince (5%)
140g diced beef
140g sirloin steak, fat removed
105g lamb mince (10%)
120g pork tenderloin
3 large eggs
3 vegetarian sausages
195g Quorn or soya mince
140g tofu
90g edamame or soya beans
35g protein powder

Carb refuel meals - Carbohydrates
This is only for your carb refuel meals. Choose one

from the options below.
45g dried rice (130g cooked rice)

55g dried quinoa
55g dried lentils (140g cooked lentils)
55g dried egg noodles, 65g dried rice noodles
55g dried pasta
240g white potato, 200g sweet potato
110g uncooked gnocchi
55g rolled oats
65g filo pastry
1 bagel, 11/2 pitta breads, 1 tortilla wrap or 2 slices of bread
Reduced carb meals - Additional fats
This is only for your reduced carb meals. Choose

three from the options below.
25g avocado
15g cheddar cheese
20g mozzarella
15g feta
15g halloumi
10g nuts or nut butter
10g seeds
35g pitted olives

Vegetables
Add some veg to your meal. Try to choose a variety of

vegetables for each meal. Below are some examples.
Generally, you can help yourself to any vegetables

that you like. However, please try to limit vegetables
that are higher in carbs, such as root vegetables.
Onion
Mushroom
Peppers
Tomatoes
Carrot
Aubergine
Mangetout
Courgette
Green vegetables
Add one big handful per meal. Below are some

examples.
Spinach
Broccoli
Kale
Green beans
Asparagus
Cabbage

Side sauce
Not compulsory, but these ingredients can help add

something extra to your meal. Choose one from the
options below.
20ml reduced-fat soured cream

25g full-fat yoghurt, 40g fat-free yoghurt
45g soya yoghurt
40ml reduced-fat tinned coconut milk
50ml semi-skimmed milk, 180ml almond milk
20g curry paste
90g tinned tomatoes
1 tsp pesto, mayonnaise
11/2 tsp honey, maple syrup
11/2 tbsp table sauce (BBQ sauce, hoisin, sweet chilli, ketchup)
Extras
Feel free to add as much or as little to your meals,

they are included only to add flavour. Below are a few
examples but you can add any seasonings you like.
Garlic, fresh chilli, ginger, lemon

Cumin, paprika, chilli powder
Coriander, parsley, rosemary, basil, oregano
Soy sauce, sriracha chilli sauce
Stock, cube or fresh

Ideas and inspiration
Here you will find some examples and ideas that you
can use to help create your very own meals from the
selection of ingredients.
Check out our official 90 Day Plan Facebook group

here for more inspiration and to share your own
creations with other members of the 90 Day Plan.
Sweet and spicy steak and noodles: Coconut oil,

sirloin steak, noodles, tenderstem broccoli, spring
oinion, red and green peppers, ginger, garlic, fresh
chilli, soy sauce.
Salmon, avocado and pumpkin seed salad: Olive oil,

salmon fillet, avocado, pumpkin seeds, baby spinach,
broccoli, lemon juice
Click here to take a look at our blog for additional

recipe ideas.

Snacks
To keep
you going
all day
Nuts
Serves 1
25g mixed nuts:
Almonds
Macadamias
Cashews
Brazils
Walnuts
Method
Mix a selection of unsalted, unroasted nuts to eat throughout

the week. See above for some examples. Try roasting in a
mixture of spices in the oven for 5–10 minutes at 150°C.
Fruit
Serves 1
90g fruit:
Melon
Berries
Apple
Pear
Orange
Method
Choose a variety of fruit to mix up into a fruit salad. Or eat it by

itself. See above for some examples.
Snacks 152
Cauliflower popcorn
Serves 1
135g cauliflower florets
2 tsp olive oil
Pinch of salt
Pinch of smoked paprika
Method
Mix the cauliflower with the oil, a pinch of salt and the paprika.
Bake in an oven at 200°C for 20 minutes or until tender. Turn
once or twice during cooking.
Greek feta dip

Serves 1
25g feta
1 tsp olive oil
Zest and juice of 1/2 lemon
Pinch of salt
Small handful dill, finely chopped
Vegetables batons, such as carrot or celery
Method
Add the feta, yoghurt, olive oil, lemon juice and zest to a food
processor and blend until smooth. Season with salt and stir
through the dill and chilli flakes. Serve with your favourite
vegetable batons, such as carrot or celery.
Snacks 153
Mousse me up
Serves 1
1 sachet of sugar-free jelly powder
180g cottage cheese
Method
Boil water and mix with the jelly as per the packet instructions.
Pour into a jug and let the jelly mixture cool in the fridge. Don’t
let your jelly set hard, you just want it to cool down. Feel free to
stir it every now and again to speed up this process.
Add the cottage cheese and the jelly mix to the blender and
blend until thoroughly mixed. Finally, pour this mixture into a
bowl or Tupperware and let it set in the fridge.
Protein yoghurt
Serves 1
15g protein powder - your favourite flavour
Method
Add the yoghurt to a bowl and mix with your favourite flavour
of protein powder.
Snacks 154
Spicy chickpeas
Serves 1

11/2 tsp olive oil
1/2 tsp smoked paprika
1/2 tsp chilli powder
1 clove garlic, crushed
Method
Preheat oven to 180°C. Mix together the chickpeas, olive oil,

paprika, chilli powder and garlic until the chickpeas are evenly
coated. Spread out on a baking tray and cook in the oven for
15 minutes.
Banana nicecream
Serves 1

2 tsp honey
115g banana, sliced and frozen
Pinch of ground cinnamon
1/2 tsp vanilla extract
Method
Blend everything in a liquidiser until smooth. Eat straight away

or store in the freezer for a couple of hours to firm up. If left in
the freezer for too long you will have to defrost before eating; to
soften it up.
Snacks 155
Trail mix
Makes 3 servings
30g mixed nuts

30g dried fruit
15g seeds
30g dark chocolate
Method
Mix everything together, divide into 3 portions and store in small

Tupperware containers.
Snacks 156
Supplements
Only if you
want them
Optional supplements
In my opinion, the food that you eat will always be
the best source of the vitamins and macronutrients
that your body needs. However, supplementation can
help to fill in any gaps.
Please note: Supplements are not needed to achieve

great results. They will not make you burn more fat but
they will aid with repair and recovery when included
as part of a healthy, balanced diet.
I recommend Myprotein supplements. I’m a big fan of

their stuff and feel like it’s the best value for money
when compared to other brands.
Click here to go to my dedicated Myprotein landing

page, which features many products that you can use
alongside the plan. You will also be able to benefit
from my 37% discount using the code: BODYCOACH.
If you are avoiding dairy then instead of the Myprotein

Impact Whey Protein choose a dairy-free alternative
such as the Vegan Protein Blend.
Supplements 158
Which products?
If you are interested in using supplements alongside
the 90 Day Plan, then we recommend the following
products.
Impact Whey Protein (your choice of flavour)
Take one large scoop (roughly 25g) mixed with water,

after your workout.
Essential Omega-3
Take up to three per day, ideally having one with

each meal.
Daily Multivitamin Tablets
Take one per day, ideally with food.
Vitamin D3
Take one per day, ideally with food.
The Body Coach BYOB

For additional savings, why not build your own
bundle? Click here to chose your protein powder
flavour, vitamins and shaker.
Supplements 159
37%
OFF
Recommended products
at Myprotein
Get your discount
Use code: BODYCOACH

You can also find these discount codes
on the footer of every page of my
website at thebodycoach.com

Joe Wicks - NEW Cycle 3

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Amy

Here we are at the start of Cycle 3 already, the final

It’s time now for a new challenge! Are you ready to

In this cycle we are going to step it up another gear

As before, you can train with me in real time or simply

You now have another new set of tasty recipes to use

During this cycle I really want you to focus on how

This cycle will be the most challenging yet. You can

I can’t wait to start training with you. I’m going to

Come on then, let’s get stuck in!

16 Food & nutrition

21 Carbohydrate refuel meals

How often will I be training?

What will I need?

Complete 3 rounds. No rest between rounds.

1 Narrow dumbbell squats

5 minute abs finisher

1 Full body frog sit up

Train with Joe Exercise demo

1 Squat, knee to elbow 18 Dumbbell shoulder press

2 Hammer curl & press 19 Dumbbell reverse lunges

3 Climb the rope 20 Dumbbell floor press

4 Lateral goblet squat 21 Romanian deadlifts

5 Press up, shoulder/ 22 Overhead dumbbell

6 Frog jumps 23 Dumbbell lunge jumps

7 Bicycle crunches 24 Dumbbell front raises

8 Dumbbell thrusters 25 Lateral goblet lunges

9 Run on the spot 26 Up down plank

10 Dumbbell squat 27 Lateral shuffle floor

11 Dumbbell lateral 28 Plank thrusters

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Weighted circuit: 35 seconds work, 25 seconds rest

Bodyweight circuit: 35 seconds work, 25 seconds rest

1 minute rest then repeat the weighed circuit

1 minute rest then 2 minute burpee challenge

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Upper body circuit, 40 seconds work, 20 seconds rest

Bodyweight and abs circuit, 40 seconds work, 20 seconds rest

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3x rounds, 45 seconds work, 15 seconds rest

1x round, 45 seconds work, 15 seconds rest

20 seconds work, 10 seconds rest, repeat each move twice

2 minute plank challenge

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They aren't going to burn a lot of calories but they will

Abs Finisher 1 Abs Finisher 2

1. Schedule your workouts into your calendar for the

2. Always warm up before every workout and

3. After Cycle 2 you should have a better idea

4. These workouts are designed to be tough. So if

5. Rest days are important. Take two full rest days at

6. You are likely to experience DOMS (delayed onset

8. Remember, my Support Heroes are here for

9. If you experience any pain or discomfort

So before planning out your meals for this final cycle I

Ask yourself: Did I feel more energised in Cycle 1 with

Check out the video below for a quick introduction

How you will be eating in Cycle 3

- One carbohydrate refuel meal (post workout)

- Two carbohydrate refuel meals (one post workout