the

90
day
plan
Cycle 1
Sam Williams
Introduction
Hi Sam,

Welcome to your 90 Day Plan. This is where your

journey to a fitter, stronger, leaner and healthier body
begins.

Each month you will receive a set of new quick

and easy recipes alongside new workouts that are
short, intense and very effective. You can exercise
at whatever time of day suits you best and pick the
foods you love, meaning it’s flexible, enjoyable and
sustainable.

This plan will transform the way you eat and exercise,
which in turn will transform the way you look and feel.

It has been created to put you on a small energy

deficit so that you burn more energy than you
consume. This is essential for fat loss but please
don’t worry, you will not be going hungry as we have
carefully tailored your portion sizes. In fact, people
often can't believe how much food they can eat on the
plan and still burn fat.

I don’t believe in counting calories so I haven't added

these figures in your recipes. I want you to focus only
on enjoying your food, taking control in the kitchen
and learning how to cook new dishes.
2
The key to success on this plan will be organisation.
I call it "prepping like a boss", where you prep your
meals in advance. This is how you set yourself up for
success each day.

This journey is going to be challenging, with highs

and lows. There may be times when you want to quit,
but remember, you’re not alone. Everyone struggles
making lifestyle changes to begin with, but it does get
easier. Forming new habits takes time and patience,
which is why I created the 90 Day Plan.

Always remember, if you don’t manage to complete all

your workouts in a week or you have a day where you
don’t follow your meal plan or you have a blowout,
don't worry. Just accept it and be more prepared the
next day.

Don’t let a bad day of eating become a bad week of

eating.

I’ve aimed to keep this plan as simple and easy to

follow as possible, but if at any time you require more
information, please click here to log in and use our live
chat service. My team of Support Heroes are here to
guide you and motivate you throughout your 90 day
journey.

3
This plan has been designed for mobile use and will
be best viewed on your phone. So save it to iBooks
or your favourite e-book app for the best viewing
experience. This way you can bookmark your favourite
recipes for easy access.

Finally, if you haven’t already, click here to join our

official Facebook community for the 90 Day Plan.
There you will be able to connect with others on their
90 Day journeys and share tips and ideas to support
your own journey.

Good luck, go and smash it.

Joe Wicks
The Body Coach

4
Contents
6 Training
7 What will I be doing?
8 The workouts
9 Workout 1
10 Workout 2
11 Workout 3
12 Workout 4
13 Workout 5
14 Create your own HIIT workout
15 What exercises can you use?
16 Top tips to winning on Cycle 1

17 Food & nutrition

18 How will I be eating?
19 Training days and rest days
20 Meal frequency
21 Prep like a boss
21 Portions
22 Ingredient swaps
23 Top food tips
24 Hydration
25 Additional drinks
26 Understanding macros

28 Carbohydrate refuel meals

53 Reduced carbohydrate meals
96 Snacks
100 Create your own

107 Optional supplements

108 Supplements
109 The Body Coach bundle

5
Training
Let’s
get you
super fit
What will I be doing?
The aim of the training in Cycle 1 is to build your
fitness levels and get your body burning fat. To do this
you will be completing 25-minute HIIT sessions.

What is HIIT?
High intensity interval training involves short bursts of
intense exercise, followed by short rest periods. These
exercises can be anything that challenges your body.
I have put together five exclusive workouts that offer
lots of variety and are suitable for all levels.

Why HIIT?
HIIT is a highly effective way of training for fat loss.
Minimal time, maximum results. Remember, HIIT is
relative to you and your body, so just aim to push
yourself as hard as you can during each session.

How often will I be training?

You will aim to do 4–5 HIIT workouts per week (25
minutes per session). You can use any of the workouts
included in this plan or create your own workout at
home or in the gym.

7
The workouts
I filmed the full workouts for Cycle 1 in my kitchen
at home so that we can train together. These are
exclusive to the 90 Day Plan and have been hosted
privately on YouTube so only clients of my plan can
view them.

You will have the option to train with me in real time,

or if you prefer to do it alone you can watch the
exercise demo video and go for it solo.

If at any point you come across a move you can’t

carry out, simply swap it for one you can. For example,
replacing burpees for running on the spot is totally
fine.

The workouts will get progressively more challenging

as I introduce new exercises and also change the
work-to-rest ratios. This keeps the workouts fun,
challenging and varied.

Do I have to do all 5 workouts?

My suggestion is to give all 5 workouts a go during
week one. This will give you a feel for the types of
exercises and routines you enjoy. If you find there
is one you really love then you could always repeat
it more than once a week and just drop one of the
others.
8
Workout 1
5 exercises, 30 seconds work/30 rest, complete 5 times
Video includes a warm up and cool down

1 Squat jab cross

2 Walk-down push ups

3 Sprint on the spot (high knees)

4 High plank shoulder taps

5 Reverse lunges

Train with Joe Exercise demo

9
Workout 2
8 exercises, 45 seconds work/25 rest, complete 3 times

1 High knees fast punches

2 Reverse lunge knee drive (left leg)

3 Reverse lunge drive knee (right leg)

4 Box push-ups

5 Slow motion burpees

6 Squat floor touches

7 Shuffle with 8 punches

8 Up-down plank

Train with Joe Exercise demo

10
Workout 3
6 exercises, 30 seconds work/20 rest, complete 5 times

1 Climb the rope

2 Hand release push-ups

3 Truffle shuffle

4 Burpees

5 Bear to crab

6 Power squat jacks

Train with Joe Exercise demo

11
Workout 4
12 exercises, 40 seconds work/20 rest, complete twice

1 Reverse lunges

2 Bear crawls

3 3 second sprint crunch 3 second high knees

4 Up-down plank squat thrusts

5 Reverse crunches

6 Mountain climbers

7 1 squat, 1 squat jump

8 Crab toe touches

9 Side lunges

10 Burpee lateral shuffle

11 High plank shoulder tap toe touch

12 High knee punches

Train with Joe Exercise demo

12
Workout 5
10 exercises, 40 seconds work/20 rest, complete twice

1 Squats

2 2 push-ups, 8 mountain climbers

3 Broad jumps shuffle back

4 Squat, 2 lunges

5 Slow motion squat thrust

6 Sprint on the spot (high knees)

7 Kick throughs

8 Slow motion spider climbers

9 Lunge jumps

10 Up-down plank burpees

REST 1 MINUTE

4 exercises, 2 times through each, 20 on 10 off

1 Bicycle crunch

2 Leg up toe touches

3 Single leg crunches (20 seconds per leg)

4 Plank hold

Train with Joe Exercise demo

13
Create your own HIIT workout
If you ever want a change from the workouts that I
have provided, then here are some guidelines on how
to structure your own HIIT workouts.

Duration: 25 minutes

This is how long you should aim for your workouts

to last. Don't forget to warm up before you start and
to properly cool down and stretch once you have
finished.

Working set: 30–45 seconds

This is where you will perform your chosen exercise

to your maximum effort. When starting out you
should aim for 30 seconds, but feel free to increase or
decrease this depending on your fitness levels.

Resting set: 15–60 seconds

This is where you will slow down or come to a

complete stop after your working set. This is an
important time to let your heart rate decrease and get
some air into your lungs before really pushing again
on the next working set.

You would then repeat your working sets and resting

sets until you have completed the full 25 minutes.
14
What exercises can you use?
The best part of HIIT is that it can be done anywhere
with any type of cardio exercise. You could create your
own home session using bodyweight exercises such
as the ones in my videos or you could use any cardio
equipment such as the treadmill, exercise bike, rower,
cross trainer, boxing bag, skipping rope, etc…

Check out my YouTube channel for more inspiration.

Alternatively, if you do enjoy classes such as cross fit,

spin, body pump and others then feel free to do these
in place of one of my HIIT workouts. One workout per
day is enough to get results, so don’t feel you need to
do two workouts in a day.

Ultimately, consistency with your exercise is key to

success, so I really want you to enjoy your workouts.
This plan is flexible in that way, so one day you could
do a real-time workout with me, another day you
could do a spin class with a friend and another you
could just go outside your house and do hill sprints.
Providing you follow your meal plan and just smash
one decent workout 4–5 days per week, you will see
fat loss results.

As always, please get in touch with my team of

Support Heroes if you are not sure about something or
have any more questions.
15
Top tips to winning on Cycle 1
1. Schedule your workouts into your calendar for
the week ahead. Treat them like an important
business meeting. Get there, turn up and boss it.

2. Always warm up before every workout, as shown

in Workout 1. It is important to prepare the body
and mind for the workout ahead and also to
reduce the risk of injury.

3. Likewise, be sure to cool down after each workout.

HIIT is designed to be taxing, so looking after your
body is important and this will help with recovery.

4. Stay off the sad step (the bathroom scales)

until the end of Cycle 1. I want you to focus on
the important things like your improved fitness,
energy levels and sleep.

5. Remember, my Support Heroes are here for

you whenever you need them. If you have any
questions about Cycle 1 training, or would like to
adapt these workouts for the gym, please get in
touch via your client login area.

6. If you experience any pain or discomfort

throughout your time on the plan, please get in
touch with one of 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.

16
Food &
nutrition
Let’s
eat
How will I be eating?
We’ve got the training sorted, now it's time to start
fuelling your body correctly. Your nutrition is going to
really determine how much your body transforms over
the next 90 days. Remember, you can't out-train a
bad diet.

During Cycle 1 you will be consuming most of your

carbohydrates after your workouts on training days.

Check out the video below for a quick introduction

into how you will be eating in Cycle 1.

How you will be eating in Cycle 1

18
Training days and rest days
On training days, you will be having:

-- One carbohydrate refuel meal (post workout)

-- Two reduced carbohydrate meals
-- 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.

Carbohydrate refuel meals

These meals are rich in carbohydrates to restore

energy levels and are lower in fat, with a good portion
of protein to aid muscle growth and recovery.

Reduced carbohydrate meals

These meals are rich in healthy fats to provide a

stable source of energy and lower in carbohydrates,
with a good portion of protein to aid recovery.

19
Snacks

In addition to your three daily meals, we recommend

eating two snacks from the list included in your plan.
They are there to help you maintain steady energy
levels throughout the day.

Meal frequency

Whilst following the plan, you are free to eat the food
recommended here whenever you like. There are just
two rules to follow:

1. Make sure that you are consuming all of the

meals and snacks over the course of each day.
2. After a workout you should aim to eat your carb
refuel meal within a couple of hours of finishing.

Please note: Skipping meals and snacks will likely slow

down your progress. Your daily calories have been
tailored to give you the best chance to burn body
fat, and so missing some out may negatively impact
results.

I recommend finding a meal pattern that works for

you and your lifestyle as this will really help to make
these positive changes stick.

20
Prep like a boss
I have always said that good organisation and
preparation is key to getting the body you want.

With this plan I have tried to make it as easy as

possible for you by including recipes that are quick
and easy to prepare. Most of the recipes in your plan
can also be cooked in bulk and then stored in the
fridge or freezer. Meals will last up to 3-4 days in the
fridge and up to 1 month in the freezer.

I would recommend that you write out a weekly meal

plan and stick it on your fridge as a reminder. Try to
pick an evening each week to batch prepare a load of
meals and stock up those Tupperware boxes. This will
really help you to stay on track throughout the week.

Portions
Your meal plan has been tailored to provide your
body with the ideal calories to fuel your workouts and
burn fat. Stick to the recipes as closely as you can to
achieve the best possible results.

Please note: Unless specified otherwise, the amount

of each ingredient detailed in your plan refers to the
uncooked/raw weight. This is the most accurate way
for us to calculate the calories and macronutrients
that you will be consuming.
21
Ingredient swaps
I believe that sustainability and flexibility go hand in
hand. What that means is that if you are following a
meal plan that is flexible, then it is far easier to stick
to. That’s what the 90 Day Plan is all about. With this
in mind, please click here to access our online food
swap tool.

You can enter in an ingredient that you wish to swap

(with the weight/amount from your specific recipe)
and choose from a list of alternative options. If you
have any issues with this tool, my team of Support
Heroes will be happy to help.

Allergies and intolerances

Don't worry if there are any ingredients included in this
plan that you are unable to eat. For the most common
allergies, we have provided alternative ingredient
advice within each recipe. If you have any questions or
concerns, please get in touch with my team of Support
Heroes.

22
Top food tips
One thing you will notice about the 90 Day Plan is the
wide range of recipes provided. This is to encourage
you to have a varied diet, as this will help you to get
all the vitamins and minerals you need as well as
keeping it exciting and fresh.

To further look after your health, I have some

additional tips:

-- Try to avoid eating red meat more than a few

times per week.
-- Limit processed meats, such as bacon, to once or
twice per week.
-- Whenever possible, eat at least two portions of
fish per week, including at least one portion of oily
fish. Limit oily fish to a maximum of four portions
per week (or two if you are trying for a baby or
breast feeding).

Please always take into consideration any medical

advice and allergies/intolerances. Of course, if you
have any questions about this, please get in touch
with our team of Support Heroes or have a chat with
your GP.

23
Hydration
There are numerous benefits to staying well hydrated
and drinking plenty of water is vital for the body to
burn fat effectively. Drinking the right amount of water
will promote healthier skin, improve digestion and
even reduce fatigue.

This is why it is so important that from the moment

you wake up in the morning you hydrate your body
and continue to do so throughout the day, including
during your workouts.

Aim to consume 3.75 litres of water per day. Make this

easier by keeping a water bottle with you throughout
the day.

Please note: The recommended amount of water is

in addition to things like coffee, green tea, protein
shakes, etc.

At first you may feel a little bloated from the increase

in water. However, it won’t last long and, believe me,
your body needs it.

24
Additional drinks
If you drink tea or coffee, try to limit this to 1–2 cup(s)
per day to avoid your body becoming reliant on
caffeine. During your time on this plan you will learn
that proper diet and nutrition will give your body all
the energy it needs, with no need for extra caffeine
boosts. Feel free to drink herbal tea throughout the
day. With any of these hot beverages, please avoid
adding sugar.

It may seem obvious, but please avoid all sugary

drinks such as soft drinks whilst following the plan.
They are no good for you and even the sugar-free
versions are full of chemicals and artificial flavours.

You won’t like to hear it, but alcohol could be the one
thing holding you back from achieving the body you
want.

Unlike macronutrients such as carbohydrates, proteins

and fats, alcohol is full of empty calories: calories
without nutritional value. This will slow down your
progress as your body needs to burn through the
alcohol before it starts burning any fat. Please try your
best to cut out alcohol as much as possible while on
the plan. However, life is for living and it’s important to
enjoy social occasions, so if you do decide to have a
drink or two, do not panic. Get back on track the next
day and smash a workout.
25
Understanding macronutrients
I don’t like to talk too much about calories or
macronutrients because I want to keep things simple.
However, over the next couple of pages, I will provide
a little insight into the roles that macronutrients will
play in your journey.

Nutrients are needed for our bodies to grow and

function correctly. We need a whole range of
nutrients, for a wide variety of reasons and in many
different quantities. The ones that we need in large
amounts are called macronutrients.

The three macronutrients are carbohydrates, fats and

proteins.

Carbohydrates
On the days that you exercise, your body’s stored
carbohydrates are used during intense HIIT and
need to be topped up ready for the next session.
Replenishing your body’s stores of carbohydrates
with a carbohydrate refuel meal will aid recovery and
ensure that you have the energy ready for your next
workout.

26
Fats
As a stable source of energy, fats will fuel your body
for all of the low-intensity activities that you do during
the day, such as walking, sitting at your desk and
sleeping. This makes them perfectly suited to your rest
days. Fats also help to regulate your hormones and
without them your body would not be able to properly
absorb many vitamins.

Proteins
Protein has a number of important roles in the body.
All of your meals will contain a good portion of protein
to help with the growth and repair of your muscles,
but also with the production of hormones that help
keep you feeling fuller for longer.

27
Carb
refuel
meals
Post
workout
 Good on the go

Apple bircher muesli

Serves 1

45g rolled oats

40g vanilla protein powder
25g dried cranberries or raisins
Pinch of ground cinnamon
125ml fresh apple juice
1 apple, such as Cox or Braeburn, cored and grated
1 tsp ground flaxseed
1 tbsp yoghurt, such as Greek, natural, soy
15g chopped almonds

Carb refuel meal - post workout 29

Method

Combine the oats, protein powder, dried cranberries or raisins

and cinnamon in a bowl. Stir in the apple juice, cover and chill
overnight. The next morning, stir through the grated apple,
ground flaxseed and yoghurt. Scatter over the nuts and serve.

Alternative ingredients

To make this nut-free, swap the almonds for the same grams of
seeds (e.g. pumpkin, sunflower) or you could use extra ground
flaxseed.

Tips

Make a batch of the oats, protein powder, dried cranberries or

raisins, cinnamon and apple juice to keep in the fridge. Then
add the remaining ingredients on the day that you aim to eat
the museli.

Carb refuel meal - post workout 30

 Good for batch cooking

Huevos rancheros
Serves 1

1 tsp olive oil

½ red onion, peeled and finely chopped
½ red pepper, deseeded and finely diced
1 clove of garlic, peeled and crushed
210g tinned chopped tomatoes
½ tsp smoked paprika
2 large eggs
3 small corn tortillas
105g tinned black beans, drained
35g feta, crumbled
Small bunch of coriander, roughly chopped

Carb refuel meal - post workout 31

Method

Preheat the grill to high then heat half of the oil in a frying pan.
Add the onion, pepper and garlic and fry gently for 5 minutes
until soft. Add the tomatoes and smoked paprika, bring to a
simmer then cook for 5 minutes until thickened and reduced.
Season to taste and set aside.

Meanwhile, heat the remaining oil in a separate frying pan over

a medium-high heat. Crack the eggs into the pan and fry for a
couple of minutes until the whites are set. Whilst the eggs are
frying, warm the tortillas under the grill until crisp and heat the
beans in the microwave for a couple of minutes.

Spoon the tomato sauce over the tortillas then top with the
beans and eggs. Finish with the feta and coriander then serve.

Tips

Batch cook several portions of the tomato sauce. This will store
in the fridge for up to 3 days or can be frozen for up to 1 month.
Defrost overnight in the fridge and reheat in the microwave.

Alternative ingredients

To make this recipe dairy free you can swap the feta cheese for
80g of extra black beans or an extra egg.

Carb refuel meal - post workout 32

 Quick and easy

Quinoa protein pancakes with

spiced berries
Serves 1

250g cooked quinoa (85g uncooked weight)

1 large egg
2 large egg whites
40g vanilla protein powder
2 tsp honey
½ tsp ground cinnamon
2 tsp coconut oil
130g mixed berries
½ tsp mixed spice

Carb refuel meal - post workout 33

Method

Whizz up the quinoa, egg, egg whites, protein powder, honey

and cinnamon in a liquidiser until smooth.

Melt the coconut oil in a frying pan over a medium-high heat

and fry large spoonfuls of the batter for 1 minute, then flip and
cook for a further 30 seconds. Repeat with the remaining batter.

Roughly mash the berries with a fork then stir through the
mixed spice. Stack up the pancakes and spoon the berries over
the top to serve.

Tips

Enjoy these pancakes with the whole family by making a

second batch alongside your own. For children, leave out the
protein powder.

Carb refuel meal - post workout 34

 Quick and easy

Smoked salmon and

scrambled egg bagel
Serves 1

1½ tsp olive oil

2 large eggs, beaten
3 large egg whites, beaten
1 large tomato, diced
Salt and pepper
1 big handful of baby leaf spinach
1 plain bagel, split and toasted
80g smoked salmon
Squeeze of lemon juice

Carb refuel meal - post workout 35

Method

Heat the oil in a non-stick frying pan and add the beaten eggs
and egg whites. Cook gently, stirring constantly until they start
to set. Remove from the heat, fold in the tomato and season to
taste.

Put the spinach into a bowl with a spoonful of water, cover and
microwave for 1–2 minutes until wilted. Tip the spinach out onto
a few sheets of kitchen roll and squeeze out the excess moisture.

Sit the bottom half of the bagel on a plate, top with the spinach
then spoon the eggs over. Lay the smoked salmon on top,
squeeze over a little lemon juice then top with the remaining
bagel half.

Tip

If there is a lot of filling you might find it easier to spread

everything over both halves of the bagel and think of it more as
salmon and eggs on toast.

Carb refuel meal - post workout 36

 Good for batch cooking

Cowboy beans with

poached egg
Serves 1

2 tsp olive oil

150g chicken sausages, roughly 4
220g tinned chopped tomatoes
2 tsp tomato puree
2 tsp Worcestershire sauce
1 tsp smoked paprika
1 tsp honey
1 tsp Dijon mustard
310g tinned cannellini beans, drained
Salt and pepper
1 large egg

Carb refuel meal - post workout 37

Method

Heat the oil in a saucepan over a medium heat, add the

sausages and fry for 5 minutes until browned all over. Remove
from the pan and set aside.

Pour the tomatoes into the pan then stir in the tomato puree,
Worcestershire sauce, smoked paprika, honey and mustard. Add
a splash of water, bring to the boil then simmer for 5 minutes.

Chop the sausages into bite-sized pieces, stir into the tomato
sauce then add in the beans. Bring back to a simmer then cook
gently for 5 minutes. Season to taste.

Meanwhile, crack the egg into a small pan of simmering water

and poach gently for roughly 3 minutes until the white is set and
the yolk is still runny. Spoon the beans into a bowl, top with the
poached egg and serve.

Tips

Batch cook several portions of the tomato, sausage and bean

mix. This will keep in the fridge for up to 3 days or can be frozen
for up to 1 month. Defrost overnight in the fridge and reheat in
the microwave before serving with a poached egg.

Carb refuel meal - post workout 38

 Quick and easy

Oatmeal raisin cookie

smoothie
Serves 1

155g banana (roughly 1 large banana)

215ml unsweetened almond milk
135g yoghurt, such as Greek, natural, soy
40g vanilla protein powder
35g ground flaxseed
30g rolled oats
30g raisins
Pinch of ground cinnamon
Handful of ice

Carb refuel meal - post workout 39

Method

Mega simple; just combine everything in a liquidiser and blend

until smooth. Adjust the amount of ice used to make it thicker or
smoother.

Alternative ingredients

To make this nut-free, swap the almond milk for the same
amount of another milk (e.g. soy).

Carb refuel meal - post workout 40

 Quick and easy

Overnight oats
Serves 1

50g vanilla protein powder

130g yoghurt, such as Greek, natural, soy
50g berries, such as raspberries, blueberries or blackberries
105ml almond milk
1 tsp ground cinnamon
60g rolled oats
2 tsp honey
30g flaked almonds

Carb refuel meal - post workout 41

Method

Place the protein powder, yoghurt, berries, almond milk

and cinnamon into a blender and blitz until smooth. Pour
the mixture into a bowl and stir in the oats, then cover and
refrigerate for at least 4 hours, preferably overnight. If oats are
too thick, add a splash more milk to loosen it up.

When ready to eat, drizzle with honey and top with the
almonds.

Alternative ingredients

To make this nut-free, swap the almonds for the same grams of
seeds (e.g. pumpkin, sunflower) and swap the almond milk for
the same amount of another type of milk (e.g. soy).

Carb refuel meal - post workout 42

 Family friendly

Spicy prawn burgers and

sweet potato fries
Serves 1

260g medium sweet potato, cut into wedges

1 tsp olive oil
Salt and pepper
195g raw king prawns, deveined and chopped
3 spring onions, chopped
2 tsp Thai red curry paste
Small bunch of coriander, chopped
1 tsp yoghurt, such as Greek, natural, soy
1 tsp sriracha chilli sauce
Zest of 1 lime
1 burger bun, split and toasted
2 leaves of baby gem lettuce
4 slices of cucumber

Carb refuel meal - post workout 43

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
and pepper. Roast in the oven for 20 minutes.

Meanwhile, put the prawns, spring onions, curry paste and

coriander into a small food processor and pulse to a coarse
paste. Using wet hands, scoop the mixture out and flatten out to
make a burger around 1.5–2cm thick. Heat the remaining oil in
a non-stick frying pan over a medium heat, add the burger and
fry for 2–3 minutes on each side until cooked through.

Mix together the yoghurt, chilli sauce and lime zest then spread
on the bottom half of the burger bun. Top with the prawn
burger, lettuce, cucumber and bun top. Serve with the sweet
potato fries.

Carb refuel meal - post workout 44

 Quick and easy

Chipotle steak tacos with

black beans
Serves 1

165g sirloin steak or rump steak, trimmed of fat

1 tsp olive oil
2 tsp chipotle paste
½ tsp ground cumin
Salt and pepper
155g tinned black beans, drained
1/4 red onion, peeled and finely chopped
½ large tomato, finely chopped
1 red chilli, deseeded and finely chopped
Juice of ½ lime
Small bunch of coriander, chopped
2 small corn tortillas

Carb refuel meal - post workout 45

Method

Put the steak into a bowl, add the oil, chipotle paste and cumin
then season with salt and pepper. Toss everything together until
the steak is evenly coated. Set aside to marinate for 10 minutes
(or up to half an hour if you have time).

Preheat a griddle pan to a high heat, add the steak and cook
for 3 minutes on each side or until cooked to your liking. Set
aside to rest for 5 minutes.

Meanwhile, tip the beans into a small saucepan, add a splash of

water and heat gently. Roughly crush the beans with the back
of a fork then season to taste.

Combine the onion, tomato, chilli, lime juice and coriander in a

small bowl and season to taste, then warm the tortillas under
the grill until crisp.

To serve, spread the beans over the tortillas then slice the steak
and pile on top. Spoon over the salsa and serve.

Carb refuel meal - post workout 46

 Good for batch cooking

Piri piri chicken bake

Serves 1

260g sweet potato, diced into 2cm chunks

1 red pepper, deseeded and diced
½ red onion, peeled and cut into wedges
2 tsp olive oil
Salt and pepper
2 cloves of garlic, peeled and crushed
Juice of 1 lemon
1 tbsp red wine vinegar
2 tsp tomato puree
2 tsp hot sauce
1 tsp dried oregano
1 tsp smoked paprika
265g skinless chicken breast fillet, cut into strips
Green salad, to serve

Carb refuel meal - post workout 47

Method

Preheat the oven to 200ºC. Combine the sweet potato, pepper,

onion and olive oil, toss to coat then tip into a roasting tray and
season with salt and pepper. Roast for 25 minutes.

To make the marinade, pour the garlic, lemon juice, red wine
vinegar, tomato puree, hot sauce, dried oregano and smoked
paprika into a liquidiser or food processor, blend until smooth
then pour into a bowl and season with salt and pepper. Add the
chicken strips and toss to coat.

After the vegetables have been roasting for 25 minutes, remove

from the oven, pour over the chicken and marinade and toss to
coat.

Return the tray to the oven for 15 minutes until the chicken is
cooked through. Serve with a simple green salad.

Carb refuel meal - post workout 48

 Good on the go

Chicken Caeser bagel

Serves 1

80g yoghurt, such as Greek, natural, soy

30g parmesan, finely grated
1 tsp extra virgin olive oil
1 tsp Dijon mustard
Squeeze of lemon juice
Salt and pepper
245g cooked skinless chicken breast fillet, sliced
4 leaves of baby gem or cos lettuce, torn
1 plain bagel, split and toasted

Carb refuel meal - post workout 49

Method

Whisk the yoghurt, parmesan, oil, mustard and lemon juice

together in a large bowl until smooth then season to taste. Add
the chicken and lettuce leaves and toss to coat. Fill the bagel
with the dressed chicken and lettuce then get stuck in.

Tips

Batch cook several portions of chicken and prepare the dressing

ahead of time. Keep both in the fridge, until you are ready to
mix and assemble your bagel.

Alternative ingredients

To make this recipe dairy free you can swap the parmesan
cheese for 15g of pine nuts.

Carb refuel meal - post workout 50

 Good for batch cooking

Mac 'n' cheese

Serves 1

40g macaroni pasta

245g skinless chicken breast fillet, diced
2 tsp plain flour
140ml whole milk
1 tsp mustard powder
60g cheddar cheese, grated
A handful of green salad leaves

Carb refuel meal - post workout 51

Method

Heat the grill to maximum and bring a saucepan of water to the

boil.

Cook the macaroni as per the packet instructions, drain and set
to one side. While the macaroni is cooking you need to cook the
chicken and make the sauce.

Heat a non-stick pan to a medium to high heat, throw in your

chicken and cook for 3–4 minutes or until cooked through.
Check by slicing into one of the larger pieces to make sure the
meat is white all the way through, with no raw pink bits left.

Whisk together the flour, milk and mustard powder in a

saucepan and gently heat, stirring constantly to avoid lumps
forming. Bring to the boil then simmer gently until the sauce
begins to thicken. Now mix in most of the cheese, saving some
for the top.

Add the chicken and pasta to the cheese sauce and give it a
good mix. Pour into an ovenproof dish, top with the remaining
cheese then slide under the grill for 3–4 minutes until nice and
crispy. Serve with a handful of salad leaves.

Tip

Batch cook several portions of this to cook in one big dish. Once
cooked, divide into portions and store in the fridge or freezer.
Defrost in the fridge overnight and reheat in the microwave or
oven.

Carb refuel meal - post workout 52

Reduced
carb
meals
Anytime
 Family friendly

Cocoa coconut protein

pancakes
Serves 1
105g banana (roughly 1 medium banana), peeled
1 large egg
3 large egg whites
40g protein powder, chocolate or vanilla
55g coconut flour
2 tsp cocoa powder
175–200ml water
2 tsp desiccated coconut
2 tsp coconut oil
2 tbsp yoghurt, such as Greek, natural, soy

Reduced carb meals - anytime 54

Method

Whizz up the banana, egg, egg whites, protein powder, coconut

flour, cocoa powder and water in a liquidiser until smooth. If the
mixture is a little thick, add a splash more water.

Heat a dry, non-stick frying pan over a medium heat, add the
desiccated coconut and toast until golden. Stir half into the
pancake batter and save the rest for later.

Melt the coconut oil in the frying pan and fry large spoonfuls
of the batter for 1 minute, then flip and cook for a further
30 seconds. Repeat with the remaining batter then stack up
and top with the yoghurt. Scatter over the rest of the toasted
coconut and serve.

Tip

If you can’t find coconut flour, make a quick alternative by

blending desiccated coconut into a powder.

Reduced carb meals - anytime 55

 Good for batch cooking

Loaded spinach and feta

frittata
Serves 2
2 tsp olive oil
12 spring onions, sliced
655g baby leaf spinach
210g cooked new potatoes, sliced
Pinch of freshly grated nutmeg
Salt and pepper
8 large eggs, beaten
4 egg whites, beaten
165g feta
A handful of green salad leaves

Reduced carb meals - anytime 56

Method

Preheat the grill to its highest setting.

Heat the oil over a high heat in a medium-sized, non-stick frying

pan. Add the spring onions and fry for a couple of minutes until
softened. Add the spinach a handful at a time until it’s all wilted
down. Tip out onto a plate lined with kitchen roll, lay another
plate on top then turn them sideways and squeeze as much
moisture out as possible. Squeezing the spinach between two
plates rather than with your hands means you don’t have to
wait for it to cool first.

Return the spinach and spring onion mix to the pan, space it
out evenly, then scatter over the potatoes. Grate over a little
nutmeg, season with salt and pepper then pour over the eggs
and egg whites. Gently shake the pan and pull the eggs into the
middle as they start to set. Crumble the feta over the top then
slide the pan under the hot grill. Cook for around 3 minutes until
the top of the frittata is golden brown and the eggs are set.

Slide onto a board, cut into wedges and serve with the salad.

Tips

Wrap the remaining portion in clingfilm and store in the fridge

for up to 3 days.

Reduced carb meals - anytime 57

 Family friendly

New York-style steak and eggs

Serves 1
155g potatoes, diced
2 tsp olive oil
½ white onion, peeled and chopped
½ green pepper, deseeded and chopped
Salt and pepper
220g sirloin steak or rump steak, trimmed of fat
3 large eggs

Reduced carb meals - anytime 58

Method

Bring a pan of salted water to the boil, add the potatoes and
cook for 5 minutes. Drain thoroughly then leave to steam dry for
a couple of minutes.

Heat half of the oil in a frying pan, add the onions and peppers
and fry until soft. Tip onto a plate and set aside. Add the
potatoes to the pan and fry for 5–6 minutes until crisp. Return
the onions and peppers to the pan, toss together and season to
taste.

Meanwhile, heat a griddle pan over a high heat, season the

steak with salt and pepper then cook for 3 minutes on each side
or until cooked to your liking. Set aside to rest.

Tip the potato mixture onto a serving plate, wipe the pan clean
and heat the remaining oil over a medium heat. Crack the eggs
into the pan and fry until the whites are set and the yolks are
still runny. Serve the steak with the potato mix and eggs.

Reduced carb meals - anytime 59

 Quick and easy

Peanut butter and jam

smoothie
Serves 1
215ml unsweetened almond milk
105g fresh or frozen raspberries
30g rolled oats
135g yoghurt, such as Greek, natural, soy
40g vanilla protein powder
65g peanut butter
Handful of ice

Reduced carb meals - anytime 60

Method

Mega simple; just combine everything in a liquidiser and blend

until smooth. Adjust the amount of ice used to make it thicker or
smoother.

Alternative ingredients

To make this nut-free, swap the almond milk for the same
amount of another milk (e.g. soy). The peanut butter can be
swapped for the same amount of tahini.

Reduced carb meals - anytime 61

 Quick and easy

Spanish-style shakshuka
Serves 1
2 tsp olive oil
80g chorizo, finely chopped
½ red onion, peeled and finely sliced
½ red pepper, deseeded and sliced
½ yellow pepper, deseeded and sliced
½ tsp smoked paprika, plus extra to serve
½ tsp ground cumin
2 tsp tomato puree
220g tinned chopped tomatoes
Salt and pepper
2 large eggs
2 tbsp yoghurt, such as Greek, natural, soy

Reduced carb meals - anytime 62

Method

Heat the olive oil in a small frying pan set over a medium heat.
Add the chorizo and fry gently for 3–4 minutes. Add the onion
and peppers and fry for 5 minutes until softened. Add the spices
and tomato puree, fry for a minute then add a splash of water.
Pour in the tomatoes, stir everything together then bring to a
simmer. Cook for 8–10 minutes until the mixture has reduced
down slightly, then season to taste with salt and pepper.

Use a spoon to create two wells in the tomato mixture then

crack an egg into each. Cover with a lid and cook gently for 3–4
minutes until the egg whites are set but the yolks are still runny.
Remove the lid, spoon over the yoghurt and finish with a pinch
of smoked paprika to serve.

Tip

Batch cook several portions of the tomato mixture. This will

keep in the fridge for up to 3 days or can be frozen for up to 1
month. Defrost overnight in the fridge and reheat in the frying
pan before adding the eggs.

Reduced carb meals - anytime 63

 Family friendly

Chipotle chicken burrito bowl

Serves 1
200g skinless chicken breast fillet
½ tsp ground cumin
½ tsp smoked paprika or chilli powder
½ tsp dried oregano
2 tsp chipotle paste
1 tsp olive oil
105g tinned black beans, drained
1 baby gem lettuce, leaves separated
65g small avocado, sliced
1 large tomato, diced
35g mature cheddar, grated
20g jarred sliced jalapeños, drained
35ml sour cream
Small bunch of coriander, chopped

Reduced carb meals - anytime 64

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. Rub with the cumin, paprika or chilli, oregano and
chipotle paste then drizzle over the oil. Lay on the griddle and
cook for 3 minutes on each side then set aside to rest.

Meanwhile, warm the beans for a minute in the microwave.

Roughly tear the lettuce into a bowl and top with the beans,
avocado, tomato, cheese and jalapeños. Slice the chicken,
lay on top then drizzle over the sour cream. Scatter over the
coriander and serve.

Tip

If you don’t want to buy all the spices listed above, you can
cheat and buy a ready-mixed taco seasoning. Just check that it
doesn’t have any added sugar.

Alternative ingredients

To make this recipe dairy free you can swap the sour cream for
the same amount of yoghurt, e.g. soy or coconut.

Reduced carb meals - anytime 65

 Family friendly

Almond, lemon and herb-

crusted cod with asparagus
Serves 1
245g piece skinless cod fillet
Salt and pepper
1 tsp Dijon mustard
40g flaked almonds
30g parmesan, finely grated
Small bunch of parsley, chopped
Pinch of chilli flakes
Zest and juice of 1 lemon
1 big handful of asparagus
11/2 tsp olive oil
130g cooked lentils
105g cherry tomatoes, halved

Reduced carb meals - anytime 66

Method

Preheat the oven to 200°C and line a baking tray with a sheet
of greaseproof paper. Lay the cod on top, season with salt and
pepper then brush the top of the fish with the mustard. Put the
almonds, parmesan, parsley, chilli flakes and lemon zest into a
small food processor and pulse to a rough crumb; alternatively,
pile everything onto a board and chop finely.

Spoon the mixture on top of the fish, pressing down lightly to

form an even crust. Bake in the oven for 12–15 minutes until the
fish is cooked through.

Meanwhile, preheat a griddle pan over a high heat. Toss the

asparagus in the olive oil, lay on the griddle and cook for
4–5 minutes, turning regularly until lightly charred. Chop the
asparagus into bite-sized pieces then tip into a bowl along
with the lentils and tomatoes. Squeeze in the lemon juice, toss
everything together and season to taste. Serve with the cod on
top.

Alternative ingredients

To make this nut-free, swap the flaked almonds for the same
grams of seeds (e.g. pumpkin, sunflower) to make a seed, lemon
and herb crust.

To make this dairy free you can swap the parmesan with an
extra 15g of flaked almonds.

Reduced carb meals - anytime 67

 Longer recipe

Teriyaki beef skewers with

charred broccoli salad
Serves 1
2–3 tbsp dark soy sauce
2 tsp brown sugar or honey
2 tsp rice vinegar or white wine vinegar
1 tsp sesame oil
1 clove of garlic, peeled and crushed
20g ginger, peeled and grated
245g sirloin steak, cut into bite-sized pieces
6 spring onions, cut into bite-sized pieces
2 tsp sesame seeds, toasted
2 tsp coconut oil
165g tenderstem broccoli, sliced
110g sugar snap peas, sliced
1 red chilli, deseeded and finely chopped

Reduced carb meals - anytime 68

Method

Whisk together the soy sauce, sugar, vinegar, sesame oil, garlic
and ginger in a bowl then add the beef and spring onions and
set aside to marinate: it needs at least 20 minutes but if you can
leave it for a few hours it’ll taste even better.

When you’re ready to cook, preheat a griddle pan over a high

heat. Drain the beef and spring onions, pour the remaining
marinade into a small saucepan, bring to the boil then simmer
for 5 minutes until reduced and sticky. Set aside to cool slightly.

Thread the beef and spring onions onto skewers, lay on the
griddle and cook for 2 minutes on each side or until cooked to
your liking. Set aside to rest for a couple of minutes. Brush with
the teriyaki glaze and sprinkle over half of the toasted sesame
seeds.

Heat a wok or large frying pan over a high heat and add the
coconut oil. When the oil starts to smoke, throw in the broccoli
and fry for 2 minutes. Add the sugar snaps and chilli, fry for a
further 2 minutes then remove from the heat and season with
any leftover teriyaki glaze. Stir through the remaining sesame
seeds and serve with the beef skewers.

Reduced carb meals - anytime 69

 Family friendly

Lamb kebabs with tzatziki

Serves 1

220g lamb leg steak, diced

1 clove of garlic, peeled and crushed
2 tsp red wine vinegar
2 tsp olive oil
1 tsp dried oregano
½ tsp smoked paprika
½ tsp ground cumin
Salt and pepper
80g yoghurt, such as Greek, natural, soy
1/4 cucumber, grated
½ clove of garlic, peeled and crushed
Small bunch of mint, leaves chopped
1 small wholewheat tortilla or pitta bread
1 large tomato, sliced
½ small red onion, finely sliced
35g feta, crumbled

Reduced carb meals - anytime 70

Method

Put the lamb into a bowl, add the garlic, vinegar, oil, oregano,
paprika, cumin and a pinch of salt and pepper. Toss to combine
then cover and set aside to marinate; it needs at least 10
minutes but you can do this well in advance, just stick the bowl
in the fridge until you’re ready to cook the lamb.

Heat a griddle pan over a high heat and thread the lamb onto
skewers. Grill for 3–4 minutes on each side then set aside to rest.
Whilst the lamb rests, stir together the yoghurt, cucumber, garlic
and mint to make the tzatziki and warm the tortilla or pitta
bread on the griddle pan or in your toaster.

To serve, split the warm pitta open and pile in the lamb, tomato,
onion and feta or spoon it onto the tortilla, drizzle over the
tzatziki, close or roll up and serve.

Alternative ingredients

To make this recipe dairy free you can swap the feta cheese for
55g of extra lamb.

Reduced carb meals - anytime 71

 Family friendly

Thai turkey lettuce wraps

Serves 1
2 tsp fish sauce or light soy sauce
Zest and juice of 1 lime
1 tsp sesame oil
1/2 tsp brown sugar or honey
2 tsp sesame seeds
2 tsp coconut oil
10g Thai red curry paste
250g turkey thigh mince
1 carrot, peeled and finely chopped or grated
1/2 red onion, peeled and finely sliced
Small bunch of mint, chopped
Small bunch of coriander, chopped
1 baby gem lettuce, leaves separated

Reduced carb meals - anytime 72

Method

Stir the fish or soy sauce, lime zest and juice, sesame oil and
sugar together in a small bowl until the sugar has dissolved then
set aside.

Set a wok or frying pan over a medium heat, add the sesame
seeds and toast for a minute until golden. Tip out onto a plate
and set aside.

Turn the heat up high and add the coconut oil and curry paste.
Fry for a couple of minutes until fragrant then add the turkey
mince. Stir-fry for 3 minutes then add the carrot and red onion
and fry for a couple of minutes until soft. Pour in the fish sauce
mixture, stir to combine then remove from the heat. Stir through
the herbs then divide the mixture between the lettuce leaf cups.
Top with the toasted sesame seeds and serve.

Reduced carb meals - anytime 73

 Family friendly

Roast cauliflower salad with

chicken
Serves 1
220g cauliflower florets
105g tinned chickpeas, drained
1 clove of garlic, peeled and crushed
2 tsp ras el hanout*
2 tsp olive oil
Salt and pepper
220g skinless chicken breast fillet
Juice of 1/2 lemon
220g red peppers, deseeded and sliced
80g pomegranate seeds
1 handful of baby leaf spinach
15g pine nuts, toasted
Small bunch of parsley, chopped

Reduced carb meals - anytime 74

Method

Preheat the oven to 200ºC. Tip the cauliflower florets, chickpeas

and garlic into a small roasting tin, sprinkle over the ras el
hanout and drizzle over the oil. Season with salt and pepper
then toss everything together. Roast for 25 minutes until the
cauliflower is golden brown and starting to soften.

Meanwhile, preheat a griddle pan over a high heat. Lay the

chicken between two sheets of clingfilm then bash with a rolling
pin to flatten. Season with salt and pepper then lay on the
griddle and cook for 3 minutes on each side. Set aside to rest
then cut into bite-sized chunks.

Tip the roasted cauliflower and chickpeas into a large bowl,

add the lemon juice, red pepper, pomegranate seeds, spinach,
pine nuts and parsley and toss to coat. Serve the salad with the
grilled chicken.

Tip

If you can’t find ras el hanout, it is easy to make your own. Mix
together the following:

1 tsp ground coriander

1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground cinnamon
1/4 tsp turmeric

Reduced carb meals - anytime 75

 Family friendly

Salmon with roast broccoli

and beans with tahini dressing
Serves 1
A big handful of broccoli florets
A handful of green beans, trimmed
1 clove of garlic, peeled and crushed
1 red chilli (seeds optional), finely chopped
2 tsp olive oil
Salt and pepper
220g salmon fillet, skin scored
1 tbsp tahini
Juice of 1/2 lemon
60g cooked brown rice

Reduced carb meals - anytime 76

Method

Preheat the oven to 200ºC. Tip the broccoli florets, beans, garlic
and chilli into a small roasting tin and drizzle over half of the oil.
Season with salt and pepper then toss everything together and
roast for
20 minutes.

Meanwhile, heat the remaining oil in a frying pan over a

medium heat, season the salmon then lay in the pan skin side
down. Cook for 5 minutes until the skin is crisp then flip and
cook for a further 2 minutes.

Whisk together the tahini and lemon juice in a large bowl, tip
the roast vegetables in and toss to coat. Serve with the salmon
and rice.

Reduced carb meals - anytime 77

 Quick and easy

Sesame seared tuna with

Asian slaw
Serves 1
20g peanut butter
2 tsp sriracha chilli sauce
1 tsp dark soy sauce
1 lime, cut into wedges
325g red cabbage, finely shredded
1 carrot, cut into thin matchsticks or coarsely grated
6 spring onions, finely sliced
Small bunch of coriander, chopped
1 tbsp sesame seeds
220g tuna steak
2 tsp coconut oil

Reduced carb meals - anytime 78

Method

Whisk together the peanut butter, chilli sauce and soy sauce
in a large bowl and squeeze in half of the lime juice. Add the
cabbage, carrot, spring onions and coriander and toss to coat.

Sprinkle the sesame seeds onto a plate in an even layer then

press the tuna steak on top. Flip and repeat, making sure the
tuna is evenly coated in the sesame seeds.

Heat the coconut oil in a non-stick frying pan over a high heat.
Add the tuna and fry for 1 minute on each side or until cooked
to your liking. Serve with the slaw and remaining lime wedges.

Reduced carb meals - anytime 79

 Quick and easy

Prawn and chorizo stir-fry

Serves 1
50g wholewheat noodles
1 tsp coconut oil
80g chorizo, sliced
165g raw tiger prawns, deveined
½ red onion, peeled and sliced
½ green pepper, deseeded and sliced
1 medium courgette, sliced
1 red chilli, finely chopped
3 spring onions, sliced
1 tbsp sriracha chilli sauce
Salt and pepper
Small bunch of coriander, chopped

Reduced carb meals - anytime 80

Method

Bring a pan of water to the boil, add the noodles and cook
according to the packet instructions. Drain, rinse under cold
water then set aside.

Preheat a wok or large frying pan over a medium heat. Melt the
coconut oil then add the chorizo and fry gently for 3–4 minutes
until crisp. Remove the chorizo using a slotted spoon and drain
on kitchen roll. Increase the heat, add the prawns and stir-fry
for a couple of minutes until they turn pink. Remove from the
pan with a slotted spoon and set aside. Add the onion, pepper,
courgette and chilli and fry for 3–4 minutes until the vegetables
start to soften. Add the spring onions, stir-fry for a minute then
add the cooked noodles and chilli sauce. Return the chorizo
and prawns to the pan, toss to coat then season to taste. Tip
everything into a bowl, scatter over the coriander and serve.

Tip

Batch cook this recipe and keep in the fridge for up to 3 days or
in the freezer for up to 1 month. Defrost overnight in the fridge
before reheating in the microwave.

Reduced carb meals - anytime 81

 Quick and easy

Lemon and herb pork

schnitzel
Serves 1
265g lean pork loin medallions
30g fine white breadcrumbs
Small bunch parsley, chopped
Zest of 1 lemon, finely grated
Salt and pepper
2 tsp plain flour
1 large egg, beaten
2 tsp olive oil
2 tsp butter
110g green beans, trimmed
85g peas
165g mushrooms, sliced
1 clove of garlic, peeled and crushed
2 tsp grain mustard or Dijon mustard
2 tbsp crème fraîche or yoghurt, such as Greek, soy

Reduced carb meals - anytime 82

Method

Lay the pork between two sheets of clingfilm then bash with
a rolling pin to flatten out to thin steaks. Mix the breadcrumbs
with the parsley and lemon zest, then season the pork with salt
and pepper. Coat the pork in the flour, shake off the excess then
dip in the beaten egg. Finally dip in the breadcrumbs, making
sure the pork is evenly coated.

Heat the oil and butter in a frying pan over a medium heat, add
the pork and fry for 3–4 minutes on each side until golden and
crisp. Transfer to a plate lined with kitchen roll.

Whilst the pork is cooking, put the peas and green beans into
a bowl with a spoonful of water, cover and microwave for 3–4
minutes until cooked through.

Increase the heat, add the mushrooms and garlic and fry for a
few minutes until softened. Remove the pan from the heat, stir
in the mustard and crème fraîche and season to taste. Serve the
pork with the creamy mushrooms, beans and peas.

Reduced carb meals - anytime 83

 Quick and easy

Charred corn salad with

chipotle, avocado and chicken
Serves 1
1 corn on the cob
1 tsp olive oil
1/2 tsp smoked paprika or chilli powder
Pinch of salt
220g cooked skinless chicken breast fillet
3 spring onions, sliced
65g avocado, de-stoned, peeled and sliced
1 baby gem lettuce, roughly torn
1 large tomato, diced
2 tsp chipotle paste
Juice of 1 lime
Small bunch of coriander, chopped
35g feta, crumbled

Reduced carb meals - anytime 84

Method

Preheat a griddle pan over a high heat. Rub the corn on the
cob with the oil then season with the smoked paprika or chilli
and a pinch of salt. Grill for 8–10 minutes, turning regularly until
softened and charred. Using a sharp knife, slice down the length
of the corn to remove the kernels then tip into a large bowl.
Add the remaining ingredients to create a salad, then toss to
combine and serve.

Alternative ingredients

To make this dairy-free, swap the feta cheese for an additional

45g avocado.

Reduced carb meals - anytime 85

 Family friendly

Buffalo chicken bites with blue

cheese salad
Serves 1
20g fine white breadcrumbs
½ tsp smoked paprika
Pinch of salt
200g skinless chicken breast fillet, cut into bite-sized chunks
1 tsp olive oil
1 tsp butter, melted
55ml hot sauce
105ml reduced fat sour cream
35g blue cheese, such as roquefort or gorgonzola
2 medium carrots, shredded
2 sticks celery, shredded
2 spring onions, sliced
Small bunch of parsley, chopped

Reduced carb meals - anytime 86

Method

Preheat the oven to 220ºC. Combine the breadcrumbs, paprika

and salt in a bowl, add the chicken and toss to coat. Tip the
chicken onto a lightly oiled non-stick baking tray and drizzle
with olive oil. Bake for 10 minutes until crisp and golden then
tip into a large bowl. Add the butter and hot sauce and toss to
coat.

Whilst the chicken is cooking, use a whisk to beat the sour

cream and blue cheese together in a large bowl until smooth.
Add the vegetables and parsley and toss to coat. Serve the
chicken with the salad.

Reduced carb meals - anytime 87

 Good for batch cooking

BBQ turkey meatball bake

Serves 1
220g turkey thigh mince
Salt and pepper
2 tsp olive oil
325g tinned chopped tomatoes
1 clove of garlic, peeled and crushed
2 tsp dark soy sauce
2 tsp red wine vinegar
2 tsp Worcestershire sauce
1 tsp brown sugar
1 tsp smoked paprika
80g mozzarella, grated

Reduced carb meals - anytime 88

Method

Season the turkey mince with salt and pepper then roll into
roughly 8 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.

Meanwhile, combine the tomatoes, garlic, soy sauce, vinegar,

Worcestershire sauce, sugar and smoked paprika in a liquidiser
and blend until smooth. Pour the mixture over the meatballs
and stir to coat. Bring to a simmer then cook gently for 30
minutes, adding a splash of water if the sauce starts to dry out.

Preheat the grill to high. Pour the meatballs and sauce into a
heatproof dish, scatter over the mozzarella and slide under the
grill for 3–4 minutes until the cheese is golden and bubbling.
Leave to cool for a couple of minutes then serve.

Tip

Batch cook this recipe and keep in the fridge for up to 3 days or
in the freezer for up to 1 month. Defrost overnight in the fridge
before reheating in the microwave.

Alternative ingredients

To make this recipe dairy free you can swap the mozzarella
cheese for an extra 100g of turkey thigh mince.

Reduced carb meals - anytime 89

 Family friendly

Chicken cashew curry

Serves 1
1 clove of garlic
2cm ginger, roughly chopped
1 green chilli, roughly chopped
Small bunch of coriander, stalks roughly chopped, leaves picked
2 tsp coconut oil
1/2 white onion, roughly chopped
1 tsp garam masala
1 tsp ground cumin
165g tinned chopped tomatoes
1 stock cube
210g skinless chicken breast fillet, sliced into strips
50g cashews, toasted and finely blended
85g yoghurt, such as Greek, natural, soy
A handful of green vegetables

Reduced carb meals - anytime 90

Method

Add the garlic, ginger, chilli and coriander stalks to a food

processor and whizz until it's a smooth paste, then leave to one
side.

Melt the oil in a wok or large frying pan over a medium-high

heat. Throw in the onion and fry for 2 minutes, stirring regularly.
Sprinkle in the garam masala, cumin and the paste and fry for
3–4 minutes. Pour in the tinned tomatoes and enough water to
create a nice sauce. Crumble in the stock cube, then bring to
the boil.

Add the chicken to the curry sauce and simmer for 4–5 minutes
or until the chicken is cooked through. Check by slicing into one
of the larger pieces to make sure the meat is white all the way
through, with no raw pink bits left.

Finally, stir through the cashews and yoghurt, sprinkle over

freshly chopped coriander leaves and serve with your favourite
green veg.

Reduced carb meals - anytime 91

 Quick and easy

Vietnamese steak with

smashed cucumber salad
Serves 1
4 tsp fish sauce or light soy sauce
4 tsp chilli sauce
2 tsp sesame oil
Zest and juice of 1 lime
245g sirloin steak or rump steak, trimmed of fat
2 tsp rice vinegar or white wine vinegar
2 tsp sesame seeds, toasted
Small bunch of coriander, chopped
½ cucumber
8 radishes
110g edamame beans, shelled

Reduced carb meals - anytime 92

Method

For the marinade, stir together 2 tsp of the fish or soy sauce, 2
tsp of the chilli sauce, 1 tsp of the sesame oil, and zest and juice
of 1 lime in a large bowl. Add the steak, toss to coat then cover
and set aside; ideally leave this to marinate for around an hour,
but 10 minutes is enough to get the flavours working if short for
time.

Whilst the steak is marinating, make the salad. In a large bowl

whisk together the remaining fish or soy sauce, chilli sauce,
sesame oil, the vinegar, toasted sesame seeds and coriander.
Lay the cucumber on a chopping board and give it a few good
whacks; a rolling pin or the base of a frying pan will do the trick.
Chop the cucumber into bite-sized pieces then add to the bowl
with the dressing. Give the radishes a bash and throw them in
with the cucumber before adding the edamame beans. Toss
everything together then set aside.

Heat a griddle pan over a high heat, add the steak and cook
for 2–3 minutes on each side or until cooked to your liking. Set
aside to rest then slice and serve with the salad.

Reduced carb meals - anytime 93

 Quick and easy

Chicken jalfrezi
Serves 1
2 tsp coconut oil
220g skinless chicken breast fillet, cut into bite-sized pieces
1 small onion, peeled and sliced
½ green pepper, deseeded and cut into chunks
½ red pepper, deseeded and cut into chunks
1 tomato, diced
1 clove of garlic, peeled and crushed
½ tsp hot or mild chilli powder
½ tsp ground cumin
½ tsp garam masala
½ tsp turmeric
2 tsp tomato puree
20g almond butter
2 tbsp yoghurt, such as Greek, natural, soy
Salt and pepper
3 poppadoms, heated in the microwave

Reduced carb meals - anytime 94

Method

Heat the coconut oil in a deep frying pan over a high heat, add
the chicken and fry for 5 minutes until browned. Remove from
the pan with a slotted spoon and set aside.

Tip the onion, peppers, tomato and garlic into the pan and
fry for 7–8 minutes until softened. Add the spices, fry for a
minute then stir in the tomato puree and almond butter. Add a
splash of water, return the chicken to the pan and cook for 2–3
minutes until the sauce has thickened and the chicken is cooked
through. Remove from the heat, stir through the yoghurt and
season with salt and pepper. Serve with the poppadoms.

Tip

Batch cook this recipe and keep in the fridge for up to 3 days or
in the freezer for up to 1 month. Defrost overnight in the fridge
before reheating in the microwave and adding the yoghurt.

Reduced carb meals - anytime 95

Snacks
To keep
you going
all day
Nuts
Serves 1
45g 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 up to 10 minutes at 180°C.

Fruit
Serves 1
155g 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 97
Apple slices and peanut butter
Serves 1
1 apple
35g nut butter, such as peanut or almond

Method

Core and cut the apple into slices and then spread the nut
butter on top. Make sure that you choose a good quality nut
butter that doesn't contain any added sugars or preservatives.

Avocado ranch dip

Serves 1
65g avocado, de-stoned and peeled
130g yoghurt, such as Greek, natural, soy
Zest and juice of 1/2 lemon
1/2 clove of garlic, grated
Small handful chives, finely chopped
Small handful dill, finely chopped
Small handful flat-leaf parsley, finely chopped
Vegetables batons, such as carrot and celery

Method

Smash the avocado flesh in a bowl, add the other ingredients

and mix. Serve with your favourite vegetable batons, such as
carrot and celery.

Snacks 98
Mousse me up
Serves 1
1 sachet of sugar-free jelly powder
320g cottage cheese

Method

Boil the 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
320g yoghurt, such as Greek, natural, soy
40g protein powder - your favourite flavour

Method

Add the yoghurt to a bowl and mix with your favourite flavour
of protein powder.

Snacks 99
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 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.

Create your own #Leanin15 101

The ingredients
Cooking fat

Choose one option from the below. This is what you

will cook your food in or use to drizzle over a salad.

11/2 tsp coconut oil

11/2 tsp butter
11/2 tsp olive oil

Protein

Choose one option from the below.

250g skinless chicken breast fillet

250g skinless turkey breast fillet
290g skinless cod fillet
290g prawns, deveined
215g skinless salmon fillet
215g lean beef mince (5%)
215g diced beef
215g sirloin steak, fat removed
4 large eggs
50g protein powder

Create your own #Leanin15 102

Carb refuel meals - Carbohydrates

This is only for your carb refuel meals. Choose one

from the options below.

80g rice (235g cooked)

80g oats
80g quinoa (235g cooked)
80g dry noodles (155g straight to wok)
95g dry pasta
280g sweet potato
1 bagel, 1 pitta or 2 slices of bread

Reduced carb meals - Additional fats

This is only for your reduced carb meals. Choose two

from the options below.

70g avocado
45g cheese
30g nuts or nut butter
30g seeds
1 large egg

Create your own #Leanin15 103

Vegetables

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

vegetables for each meal. Below are some examples.

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

Create your own #Leanin15 104

Side sauce

Not compulsory, but these ingredients can help add

something extra to your meal. See below for some
examples.

45ml sour cream

105g yoghurt, such as Greek or soy
25g curry paste and 130ml coconut milk

Freebies

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 spice or herbs that you
like.

Garlic
Chillies
Ginger
Coriander
Parsley
Rosemary
Paprika
Cumin

Create your own #Leanin15 105

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 exclusive 90 Day Plan Facebook group

here for more inspiration and to share your own
creations with other members of the 90 Day Plan.

Veggie omelette: Butter, eggs, cheese, your choice of

veg and fresh herbs.

Spaghetti bolognese: Olive oil, lean beef mince,

spaghetti, onion, mushroom, tinned chopped
tomatoes, mixed herbs, salt and pepper.

Click here to take a look at our blog for additional

recipe ideas.

Create your own #Leanin15 106

Supplements
Only if you
want them
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.

The Myprotein link at the back of this plan will take

you to my dedicated landing page, which features
many products that you can use alongside the plan.
You will also be able to benefit from my unique 12%
discount code: COACH.

Supplements 108
The Body Coach bundle
If you are interested in using supplements alongside
the 90 Day Plan, then we recommend the following
bundle. This will enable you to save money when
compared to buying each product seperately.

Click here for The Body Coach Complete Bundle

The bundle includes:

• Impact Whey Protein, 1kg (your choice of flavour)

• Omega 3, 90 Softgels
• Daily Vitamins Multi Vitamin, 60 Tablets
• Vitamin D3, 180 Tablets

Supplements 109
12%
OFF
Recommended products
at Myprotein

Get your discount

You can also find these discount codes
on the footer of every page of my
website at [Link]