Eamonn Mcinerney - 90 Day Plan Cycle 2 - 014372018

the
90
day
plan
Cycle 2
Eamonn Mcinerney
Introduction
Hi Eamonn,
Welcome to Cycle 2 and congratulations on getting

here. I hope you’re feeling inspired and motivated to
keep going.
Your cardiovascular fitness levels have improved a

lot from those HIIT sessions in Cycle 1. It’s now time
for a new challenge. You’re going to be incorporating
resistance training using dumbbells alongside HIIT
cardio. The aim of this cycle is to start building lean
muscle whilst reducing your stored body fat.
The workouts are slightly longer, at 30 minutes in

duration, and more intense than before. I’ve designed
the sessions to be easily completed at home with just
an exercise mat and a set of dumbbells.
As before, you can train with me in real time or simply

follow the workouts on your own at home or in the
gym. There are 5 full-body workouts to complete
each week, which focus on lifting weights with a high
intensity cardio finisher.
2
You will now be introduced to a new meal plan with
more awesome recipes to try. You may want to carry
over a couple of your favourite recipes from cycle one.
This is ok once in a while but please try to mainly use
the new recipes in this cycle as the portion sizes have
been tailored based on your Cycle 1 progress.
The structure of your meal plan will also be slightly

different this month as you will now be eating two
carbohydrate meals on a training day as opposed to
one. This will be explained in greater detail in the Food
and Nutrition section of this plan.
You can stick with your Cycle 1 plan whilst you get
yourself organised and ready to start Cycle 2. Stay
consistent with your workouts and meals to ensure a
seamless transition to Cycle 2.
Try not to compare your progress with the

transformations you see on my social media. Fat loss
is a journey, not a race and we all burn body fat at
different rates.
Remember that during your time on the plan you are

never alone. My team of Support Heroes are here
to guide and motivate you. There is also our official
Facebook community for the 90 Day Plan, click
here to join and connect with others on their 90 Day
journeys.
3
So have faith in the plan, believe that you can do it
and keep training as hard as you can. Your body will
be burning fat and making progress.
Good luck with the new workouts. You might be

cursing my name as you do them but trust me, if you
get through them and follow this meal plan you will
start to look and feel amazing.
Joe Wicks
The Body Coach
4
Contents
6 Training
7 What will I be doing?
8 What will I need?
8 The workouts
9 Example workout
10 Can I change the exercises?
11 Workout 1
12 Workout 2
13 Workout 3
14 Workout 4
15 Workout 5
16 Top training tips
18 Food & nutrition

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

55 Reduced carbohydrate meals
89 Snacks
96 Create your own
104 Supplements
105 Optional supplements
106 The Body Coach Complete Bundle
5
Training
Let’s
get you
super fit
What will I be doing?
The aim of this cycle is to start building lean muscle
using weights in a circuit. Sessions are 30 minutes long
with short rest periods to maintain a high intensity.
Five full workout videos are provided and these are
suitable for all levels.
What are weighted circuits?

Weighted circuits involve completing 5 weighted
moves for a set time (30 seconds) with 10 seconds rest
in between each move, repeating the circuit 5 times. I
have specifically chosen compound moves that work
large muscle groups, which will optimize your workout.
The weighted circuits include a 10-minute HIIT finisher.
Why weighted circuits?

Weights add intensity to the training, helping to build
lean muscle and aid fat loss – ultimately encouraging
a leaner physique.
How often will I be training?

You will aim to do 5 workouts per week with 2 rest
days but don’t worry if you only manage 4 workouts
for example as you will still make progress. You can
use any of the workouts included in this plan.
7
What will I need?
You can complete all of the workouts with just an
exercise mat and a set of dumbbells. The weight
you choose will be trial and error and sometimes
you will need to adjust weights or use a different set
of dumbbells. The important thing is to challenge
yourself and increase the weights whilst maintaining
good form and technique. If you have access to the
gym, you can do all of the workouts there.
The workouts
As before I have filmed the full workouts for Cycle
2 in real time so we can train together. This means
I can motivate you whilst also demonstrating good
form and technique for each move. If you prefer to
train alone, you can watch the exercise demo videos
instead. All workouts are exclusive to the 90 Day Plan
and have been hosted privately on YouTube.
The sessions have been designed to be suitable for

both beginner and more advanced levels. Remember,
all of the exercises should be relative to you. Changes
can be made if required and my team of Support
Heroes can provide guidance on this. All of the
workouts follow the same structure, with different
exercises. On the next page I have given you an
example of the workouts.
8
Example workout
Complete each weighted move for 30 seconds, rest for
10 before moving on to the next move, finishing with
the bodyweight exercise. Once you have completed
one round of this, rest for 45 seconds and repeat 4
more times.
Weighted circuit
Exercise 1 (30 seconds)

Bodyweight finisher (30 seconds)
Intense HIIT finisher
4 minutes. 2 exercises, 20 seconds on 20 off, repeat

each move 3 times. Rest 1 minute and repeat.
Do I have to do all 5 workouts?

Ideally give all 5 workouts a go during week one. You
will learn new exercises and be challenged in different
ways each time. If there is a workout you particularly
enjoy you could do it more than once a week.
9
Can I change some of the exercises
in the circuits?
If you want to swap or adapt any of the exercises in
the circuits to suit you, that’s totally fine. You could
also create your own circuit using any of your favourite
weighted moves. Just stick to the timings and rest
periods to ensure you get an intense and effective
workout.
Can I continue with my own

classes?
If you prefer doing a body pump, crossfit, circuit
training or boot camp class over my workouts then go
for it. As long as you are getting some good resistance
training work done with high intensity cardio you will
see fat loss. Just be sure to only do one workout per
day and enjoy your 2 rest days for recovery.
The most important thing is to follow your meal plan

as closely as possible and just train like a winner every
time.
10
Workout 1
Weighted circuit: 4 weighted exercises and 1 bodyweight
exercise, 30 seconds of work and 10 seconds rest
Complete 5 rounds with 45 seconds rest in between
1 Squats
2 Bent-over rows
3 Standing shoulder press
4 Floor press
5 Slow-motion burpees
Rest 1 minute
Intense HIIT finisher: 20 seconds on 20 seconds off
Complete each exercise 3 times before moving on to the next

exercise
1 Squat knees
2 Star jumps
Rest for 45 seconds and repeat
Train with Joe Exercise demo
11
Workout 2
1 Hammer curls
2 Curtsey lunge
3 Frontal raises
4 Deadlift
5 High knees
Rest 1 minute
Intense HIIT finisher: 20 seconds on 20 off
Complete each exercise 3 times before moving on to the next

exercise
1 Power squat jack
2 Fast feet sprint on spot
12
Workout 3
1 Sumo squat pulses
2 Bridge position press
3 Hammer curl to shoulder press
4 Lunges
5 Mountain climbers
Rest 1 minute
Alternate between the 2 exercises, complete each exercise 4

times
1 Climb the rope
2 Squats
13
Workout 4
1 Squat to overhead press

2 Bicep curls
3 Tricep extensions
4 Renegade row
5 Burpees
Rest 1 minute

times
1 Mountain climbers
2 Squat jumps
Rest for 45 seconds

times
1 High knee sprints

2 Up down plank
14
Workout 5
1 Squat to bicep curl

2 Chest fly x2, narrow press x2, repeat
3 Lunge pulses (15 seconds per leg)
4 Arnold press
5 Plank thrusters
Rest 30 seconds
Intense HIIT finisher: 16 exercises, 20 seconds on 10 off
Complete the first 8 exercses, rest 30 seconds, then finish the

last 8
1 Sprint on the spot 1 Press up thrusters

2 Squat floor touch 2 Sprint on the spot
3 Narrow press-up 3 Squat jumps
4 Bicycle crunches 4 Reverse crunches
5 Mountain climbers 5 Plank shoulder taps
6 Squats 6 Mountain climbers
7 Burpees 7 Raised leg crunches
8 Toe touches 8 Climb the rope
15
Top training tips
Here are my top tips for your training in Cycle 2. Stick
to them and you will maximise the effectiveness of
your training routine.
This should act as a reminder of the information

provided in Cycle 1 with some new information
specific to this cycle.
1. Schedule your workouts into your calendar for the

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

remember to stretch afterwards.
3. Rest days are important. Be sure to take 2 full rest

days at any point during the week to allow your
muscles to repair and recover.
4. The weight that you lift will require some trial and
error. Go lighter on the first set, increasing the
weight load as you can. The weights need to be
challenging so the final couple of reps should feel
taxing, particularly in the last round.
5. The HIIT finisher is short and sweet – make sure

you give each of the exercises your all. Finish the
workout strong.
16
6. DOMS – you are likely to experience DOMS
(delayed onset muscle soreness), this is the aching
that happens after a challenging weighted
session. It usually lasts 24–72 hours. Once it
passes your body will adapt and grow stronger
each time.
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.
The Sad Step

One piece of advice I’m going to give you now is to
stay off the SAD STEP (scales) until the end of the
cycle. This is because with the added carbohydrates
you consume your body has the potential to store
more water. Along with the increase in lean muscle
the number on the scale may not move as fast as you
want and it may dishearten you and demotivate you.
17
Food &
nutrition
Let’s
eat
How will I be eating?
The eating structure is slightly different this month as
you will now be eating two carbohydrate meals on a
training day as opposed to one.
The rationale behind this increase in carbohydrates

is that I really want you to explore and determine on
which fuel source your body runs best. By the end of
this cycle you will have a much better understanding
of whether you feel better on a lower-carb or higher-
carb diet.
This is really important feedback for yourself as you

move through the plan and for the future. We are
all very individual when it comes to nutrition so this
testing phase will allow you to determine what is the
optimal diet for you. Try to take note of how you feel
this month, in terms of your energy levels, digestion,
mood and sleep quality.
The extra carbs on a training day will also help fuel

your workouts and ensure you recover and repair your
muscles between sessions. Rest assured, your body
will still be in an energy deficit during this cycle even
when eating the extra carbohydrates, so you will still
be burning fat.
19
Training days and rest days
On training days, you will be having:
-- 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.
Check out the video below for a quick introduction

into how you will be eating in Cycle 2.
How you will be eating in Cycle 2
20
Top food tips
Here is a breakdown of my top food tips to keep in
mind during the plan. This should act as a reminder
of the information provided in Cycle 1.
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 your meals in advance.
Meal frequency: Make sure that you 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: Most of the time you are free to eat your
food as and when you like. However, you should aim
to eat your post-workout carb refuel meal within a
couple of hours of finishing your workout.
Portions: Trust the portions in your plan and stick to

them. 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
21
included in your plan that you can't find or would
prefer to avoid then click here to use our helpful
swaps tool.
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. Try to eat at least
2 portions of fish per week and limit red meat and
processed meat to no more than a few times per
week.
Hydration: It is so important to keep your body

properly hydrated. Aim to consume at least 3.75 litres
of water per day. This is in addition to things like
coffee, herbal tea, etc.
Additional drinks: Limit tea or coffee to 1-2 cups per

day with no added sugar. Feel free to enjoy herbal tea
throughout the day. Try your best to avoid soft drinks
and alcohol whenever possible.
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.
22
Carb
refuel
meals
Training
days
Family friendly
Breakfast pizza
Serves 1
100g self-raising flour, plus a little extra for dusting

1/4 tsp baking powder
Pinch of salt
100g yoghurt, such as Greek, natural, soya
75ml passata
Pinch of dried mixed herbs
70g grated mozzarella
1/2 small red onion, very thinly sliced
1 rasher cooked lean smoked back bacon, chopped
3 mushrooms, sliced
1 large egg
Carb refuel meals - training days 24

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, spread with the passata and sprinkle over the
herbs. Scatter the remaining toppings over the pizza and crack
an egg into the middle. Bake for 8–10 minutes until the cheese is
golden and bubbling.
Tip
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.

Quick and easy
Overnight oatmeal pancakes

Serves 1
60g rolled oats

15g ground flaxseed
15g vanilla protein powder
Pinch of salt
1 large egg, beaten
75g blueberries
11/2 tsp coconut oil
1 tbsp yoghurt, such as Greek, natural, soya
25g honey

Method
The night before, combine the oats, flaxseed, protein powder

and salt in a bowl and stir in the yoghurt. Cover the bowl with
clingfilm and chill overnight.
The next morning, beat in the egg and baking powder to make
a thick batter (you may need to add a splash of water to loosen
it slightly). Fold in the blueberries.
Melt the coconut oil in the frying pan and fry large spoonfuls of
the batter for 1–2 minutes, then flip and cook for a further 1-2
minutes. Repeat with the remaining batter then stack up and
serve with the yoghurt and honey.
Tip
Don’t make the pancakes too big or they’ll be difficult to flip

and won’t cook evenly.

Quick and easy
Steak and mushroom hash

Serves 1
210g sirloin or rump steak, trimmed of fat

2 tsp olive oil
Salt and pepper
295g sweet potato, diced into 1cm cubes
1 large Portobello mushroom, thickly sliced
1 clove garlic, peeled and crushed (optional)
Big handful of baby leaf spinach
1 tsp Dijon mustard or grain mustard

Method
Rub the steak with 1 tsp of the oil and season with salt and
pepper. Heat a heavy based frying pan over a high heat, add
the steak and cook for 2 minutes on each side or until cooked to
your liking. Remove from the pan and set aside to rest.
Heat the remaining oil in the pan then add the sweet potatoes.
Fry for 2–3 minutes until the sweet potatoes turn golden around
the edges, then add the mushrooms and garlic (if using). Fry for
a couple of minutes, add a splash of water then cover with a lid
and cook for a further 5 minutes, giving the pan a shake now
and then.
Once the sweet potato cubes are soft, remove the lid and add
the spinach. Fry for a minute until the spinach is wilted then
slice the steak, add to the pan and toss together.
Spoon the hash into a bowl, stir together the yoghurt and
mustard, spoon over the top and serve.
Tips
Make sure you take the steak out of the fridge at least 20
minutes before you plan to cook.
The garlic’s not crucial, so if you’re not a fan of it in the

mornings then you can leave it out.
If you like to start your day with a kick, throw in a pinch of chilli
flakes when the mushrooms go in the pan.

Quick and easy
Carrot cake smoothie

Serves 1
150g banana (roughly 1 large banana), peeled

1 large carrot, peeled and grated
205ml unsweetened almond milk
45g rolled oats
30g ground flaxseed
Pinch of ground cinnamon
Pinch of nutmeg
Handful of ice
Method
Mega simple; just combine everything in a liquidiser and blend

until smooth.

Good on the go
Make-ahead protein muffins

Makes 4 servings
250g plain flour

11/2 tsp bicarbonate of soda
Pinch of salt
40g ground flaxseed
50g coconut oil, melted
205ml reduced-fat soured cream
200g banana (roughly 2 medium bananas), peeled
70g honey
2 large eggs, beaten
150g blueberries, fresh or frozen

Method
Preheat the oven to 180ºC. Sift the flour, baking powder,

bicarbonate of soda and salt into a large bowl, stir in the
flaxseed and make a well in the middle.
Put the remaining ingredients (except the blueberries) into a

liquidiser and blend until smooth. Pour into the dry ingredients
and fold together until smooth.
Fold in the blueberries then divide the mixture between a 12-

hole muffin tin lined with paper cases. Bake for 20-25 minutes
until risen and golden then remove from the oven and leave to
cool.
This recipe makes 12 muffins. Aim to eat 3 muffins as one meal.
Tips
If you plan on freezing the muffins, remove the paper case then
wrap individually in clingfilm before freezing.
This recipe might make more or less than 12 muffins depending

on your portions and size of your muffin tin. To calculate one
serving, divide the total amount by 4.

Good for batch cooking
Smoked salmon and pea

frittata
Serves 2
2 tsp olive oil

545g cooked new potatoes, sliced
305g frozen peas
6 egg whites, beaten
145g smoked salmon
Green salad, to serve

Method
Preheat the grill to its highest setting.
Heat the olive oil over a high heat in a medium-sized, non-stick

frying pan. Add the potatoes and fry gently for 5–6 minutes
until golden. Add the peas, cook for a minute then stir in the
salmon. Pour over the eggs and gently shake the pan and pull
the eggs into the middle as they start to set.
Slide the pan under the hot grill and cook for around 3 minutes
until the top of the frittata is golden brown and the eggs are just
set.
Slide onto a board, spread the yoghurt over the top then cut
into wedges and serve with the salad.
Tips
To save time, cook the potatoes the night before. Boil them in
a pan of salted water for 10-12 minutes until tender, then drain.
Leave to cool completely before slicing.
This recipe doesn’t freeze well, but you can wrap the remaining
portion in clingfilm and store in the fridge for up to 3 days.

Quick and easy
Linguine with prawns, chilli

and midget trees
Serves 1
80g dried linguine

Big handful of tenderstem broccoli, sliced
2 tsp olive oil
1 clove garlic, peeled and crushed
1/2 red chilli, finely chopped
100g cherry tomatoes, halved
185g raw king prawns, deveined

Method
Bring a large pan of salted water to the boil, add the linguine
and cook for 5 minutes. Add the sliced broccoli, cook for a
further 2 minutes then drain, reserving a little of the cooking
water.
Meanwhile, heat the oil in a large frying pan over a medium

heat. Add the garlic and chilli, fry for 2 minutes then increase
the heat and add the tomatoes. Cook for 3 minutes until
softened then add the prawns. Cook for a couple of minutes
until the prawns have all turned pink then tip in the pasta,
broccoli and a splash of the cooking water. Toss everything
together then tip into a bowl and get stuck in.

Longer recipe
Crispy beef and hummus

flatbreads
Serves 1
2 tsp olive oil

210g lean beef mince (5% fat)
2 garlic cloves, peeled and crushed
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp ground cinnamon
150g tinned chickpeas, drained
Juice of 1/2 lemon
Pinch of salt
1 wholewheat flatbread or medium tortilla wrap
2 tsp harissa paste
50g pomegranate seeds
Small bunch of parsley, leaves chopped

Method
Heat the oil in a frying pan, add the beef and 1 clove garlic and
fry over a high heat for 5 minutes; use a wooden spoon to break
up the beef into small pieces as it fries. Turn the heat down, add
the spices and continue to fry for 5 minutes, stirring regularly
until the beef is crisp.
Meanwhile, tip the chickpeas into a bowl with a splash of water

and heat in the microwave for a couple of minutes. Tip into a
food processor with the remaining clove garlic, lemon juice and
a pinch of salt and blend until smooth (add a little extra water
or lemon juice if it needs it).
Warm the flatbread in the toaster or under the grill then spread
with the hummus. Pile the beef on top then mix together the
yoghurt and harissa and drizzle over the top. Scatter over the
pomegranate seeds and parsley and serve with a simple green
salad.
Tip
Make extra portions of the hummus to have as a snack. Your

amount for 1 snack will be the same as in the recipe above.
Simply serve with a few carrot sticks. Refer to Snacks section for
more detail.

Family friendly
Turkey, sage and onion burger

with sweet potato fries
Serves 1
200g sweet potato, cut into fries

2 tsp olive oil
Salt and pepper
1/2 small onion, peeled and finely chopped
6 sage leaves, finely chopped
160g turkey thigh mince
3 tsp reduced-fat soured cream
3 tsp cranberry sauce
Burger bun, sliced
2 leaves baby gem lettuce
2 slices tomato

Method
Preheat the oven to 180ºC. Tip the sweet potato fries into a
roasting tray, drizzle over half of the oil and season with salt
and pepper. Roast in the oven for 20 minutes.
Meanwhile, heat the remaining oil in a small frying pan over

a medium heat, add the onion and sage and fry gently for 5
minutes until softened. Tip into a bowl and leave to cool. Add
the turkey mince to the bowl, season with salt and pepper then
mix everything together thoroughly. 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.
Put the 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 mix together the
soured cream and cranberry sauce.
Spread half the the cranberry mixture over the bottom half
of the buns and fill with the lettuce and tomato. Top with the
turkey burger, the remaining cranberry mixture and the bun top
then serve with the sweet potato fries.

Pea and goat's cheese risotto

Serves 1
2 tsp olive oil

1/2 white onion, peeled and finely chopped
100g risotto rice
1 vegetable stock cube, made up with 600ml boiling water
185g frozen peas, defrosted
Handful of baby leaf spinach
30g goat's cheese
Handful pea shoots, rocket or watercress

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
rice, fry for a minute then add a ladleful of the stock. Stir over
a medium heat until almost all of the stock has been absorbed,
then continue to cook for 10 minutes, gradually adding stock
until you have roughly 100ml left.
Once the rice is cooked but still retains a bit of bite, take the
pan off the heat. Take the remaining 100ml of stock and pour it
into a liquidiser with the spinach and half of the peas and blend
until smooth. Pour the mixture into the pan with the rice and set
back over a gentle heat. Stir in the remaining peas, cook for a
minute then pour into a serving bowl. Dot the cheese over the
top then finish with a handful of pea shoots or salad leaves.
Tips
If you make double the recipe, the risotto will either freeze or
keep in the fridge for up to two days.
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. By freezing it in a flat sheet it’ll defrost far more
quickly and also take up less freezer space.

Sea bass with crushed spiced

potatoes
Serves 1
250g new potatoes, halved

1 tsp coconut oil
6 spring onions, sliced
20g ginger, grated
1/2 tsp mustard seeds
1 tsp garam masala or curry powder
Handful of baby leaf spinach
190g sea bass fillets
Salt and pepper

Method
Preheat the grill to high. Boil the potatoes in a large pan of

salted water for 8–10 minutes until tender then drain thoroughly.
Meanwhile, heat the oil in a frying pan and fry the spring
onions, garlic and ginger for 3–4 minutes until soft. Add the
mustard seeds and garam masala or curry powder, fry for a
minute then add a splash of water. Add the spinach to the pan
and cook for 1–2 minutes until wilted.
Remove the pan from the heat, add the potatoes and stir to
combine, roughly crushing with the back of a spoon as you go.
Meanwhile, season the sea bass fillets and grill for 4–5 minutes
until cooked through. Serve with the potatoes.

Quick and easy
Indonesian-style stir fry

Serves 1
2 tsp coconut oil

1/2 onion, peeled and finely sliced
1/2 carrot, grated
120g kale, shredded
150g cooked brown rice (50g uncooked)
190g cooked chicken breast, shredded
2 tsp fish sauce or light soy sauce
1 tbsp sriracha chilli sauce
1 large egg

Method
Heat the oil in a wok or deep frying pan over a medium heat,
add the onion, carrot and garlic and fry for 3–4 minutes until
soft. Add the kale and fry for a further 3–4 minutes until wilted.
Tip in the rice and shredded chicken and toss to coat. Remove
from the heat and stir in the fish or soy sauce and most of the
chilli sauce.
Spoon everything into a warm bowl then crack the egg into the
pan and fry until the white is set and the yolk is still runny.
Lay the egg on top of the rice, drizzle over the remaining chilli
sauce and serve.
Tips
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. Weigh out
the cooled rice and use as above.
This dish uses cooked chicken breast to make it really quick, but
you can cook your own if you’d prefer. The best way is to poach
a whole chicken breast. Drop it into a pan of boiling water, bring
it back up to the boil then cover the pan with a lid and remove
from the heat. Leave it to stand for 10 minutes then remove the
chicken and leave to cool slightly. To check that it’s cooked,
slice into the thickest part and make sure there’s no pink meat.

Thai salmon fishcakes

Serves 1
220g sweet potato

190g salmon fillet
1 tbsp Thai red curry paste
Small bunch of coriander, chopped
Finely grated zest and juice of 1 lime
1 tbsp plain flour
2 tsp coconut oil
1/2 cucumber
1/2 red chilli, deseeded and finely chopped
Small bunch of mint, leaves torn

Method
Preheat the oven to 200ºC. Whack the sweet potato in the

microwave for 8–10 minutes until soft then split open and leave
to cool.
Meanwhile, lay the salmon on a non-stick baking tray and cook

in the oven for 7–8 minutes. Scoop the sweet potato flesh into a
large bowl then stir in the curry paste, half of the coriander and
half of the lime zest and juice. Flake the salmon into the bowl
then carefully fold everything together.
Using wet hands, divide the mixture into three equal balls then
flatten into rounds and dust with flour. Heat the coconut oil in
a non-stick frying pan then fry the fishcakes for 3–4 minutes on
each side until golden and piping hot.
Meanwhile, use a potato peeler to peel the cucumber into

ribbons. Mix with the remaining coriander, lime zest and juice,
the chilli and mint then serve with the fishcakes.
Tip
If you make double the recipe, the fishcakes will either freeze or
keep in the fridge for up to two days.

Chicken, kale and barley soup

Serves 1
2 tsp olive oil

1 carrot, peeled and chopped
1 stick celery, chopped
1/2 leek, chopped
100g new potatoes, diced
1 chicken stock cube, made up with 600ml boiling water
60g pearl barley
155g kale, shredded
210g cooked chicken breast, cut into bite-sized pieces
Salt and pepper

Method
Heat the oil in a saucepan, add the vegetables and potatoes

and fry gently for 5 minutes until softened. Pour in the stock and
barley and bring to the boil. Turn down the heat then cover and
simmer for 20 minutes until the barley is cooked through and
the vegetables are soft.
Stir in the kale and chicken and cook gently for 3–4 minutes
until the kale is soft. Season to taste then serve.
Tips
This dish uses cooked chicken breast but you can cook your own
if you’d prefer. The best way is to poach a whole chicken breast.
Drop it into a pan of boiling water, bring it back up to the boil
then cover the pan with a lid and remove from the heat. Leave
it to stand for 10 minutes then remove the chicken and leave
to cool slightly. To check that it’s cooked, slice into the thickest
part and make sure there’s no pink meat.


Mixed bean chilli

Serves 1
2 tsp olive oil

1 small onion, peeled and finely chopped
1 red chilli, deseeded and finely chopped
1 tsp ground cumin
2 tsp tomato puree
2 tsp chipotle paste
205g tinned chopped tomatoes
315g tinned mixed beans, drained
1/2 vegetable stock cube, made up with 150ml boiling water
Salt and pepper
Zest of 1 lime
30g mature cheddar, grated

Method
Heat the oil in a large, heavy based pan and add the onion. Fry
gently for 5 minutes until softened then add the garlic and chilli
and fry for a further 2 minutes. Stir in the ground cumin then
add the tomato puree and chipotle paste. Cook for a minute
then add the tomatoes, beans and stock. Simmer gently for 15
minutes until thickened then remove from the heat and season
to taste with salt and pepper.
Meanwhile, mix together the soured cream and lime zest. Spoon
the lime soured cream over the chilli, scatter over the cheese
and coriander and serve.
Tips
This recipe is great for batch cooking. Make double or triple the
recipe then divide into portions and freeze some for later use.


Sweet potato cottage pie

Serves 1
1½ tsp coconut oil

1 onion, chopped
1 stock cube, crumbled
Pinch of dried herbs
230g sweet potato, peeled and cut into 2cm cubes
Pinch of freshly grated nutmeg
Handful of broccoli

Method
Turn the grill to maximum.
Use half the coconut oil for this section, 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, then 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 and cook, stirring regularly, for about 2–3 minutes. Throw
the mince back into the pan and add the tomatoes, stock cube,
dried herbs and enough water to make a nice sauce. Bring to a
simmer and cook for 5–6 minutes or until the sauce is nice and
thick.
Meanwhile, whack the sweet potato in the microwave, cook

for 3–4 minutes until nice and soft. When soft, mash then mix
through the yoghurt and nutmeg.
When the mince is ready pile it into an ovenproof dish, top with
the potato and crisp up under the grill for 3–4 minutes, serve
with a portion of broccoli or your favourite green vegetables
steamed, blanched or boiled.

Reduced
carb
meals
Anytime
Family friendly
Almond and honey pancakes

Serves 1
45g ground almonds
30g rolled oats
1 large egg
75ml unsweetened almond milk
4 tsp honey
Pinch of salt
1 tsp coconut oil
75g blueberries
Reduced carb meals - anytime 56

Method
Combine the ground almonds, rolled oats, baking powder,

egg, almond milk, 2 tsp of the honey and a pinch of salt in a
liquidiser and blend until smooth. Melt the coconut oil in a
non-stick frying pan and fry large spoonfuls of the batter for 1
minute until bubble form on the surface, then flip and cook for a
further 30 seconds. Repeat with the remaining batter then stack
up and top with the yoghurt. Drizzle over the remaining 2 tsp
honey and serve with the blueberries.
Tip
Don’t make the pancakes too big or they’ll be difficult to flip

and won’t cook evenly.
Alternative ingredients
To make this nut-free, swap the ground almonds for the same
amount of desiccated coconut.

Quick and easy
Coconut and chocolate

smoothie
Serves 1
150g banana (roughly 1 large banana), peeled
205ml unsweetened almond or soya milk
160ml reduced-fat coconut milk, tinned
35g chocolate or vanilla protein powder
45g ground flaxseed
1 tbsp cocoa powder
Handful of ice
Method

until smooth.

Quick and easy
Go go green smoothie
Serves 1
40g almond butter
2 big handfuls of baby spinach
45g protein powder
1 large apple, cored and roughly chopped
35g flaxseeds
Handful of ice
305ml coconut water

Method

until smooth.
To make this nut-free, swap the almond butter for the same
amount of tahini or any variety of seeds (e.g. sunflower,
pumpkin).

Quick and easy
Cauliflower hash browns with

poached eggs and bacon
Serves 1
295g cauliflower, grated (roughly 1/2 cauliflower)
150g sweet potato, grated
1/2 white onion, peeled and grated
Pinch of smoked paprika
Pinch of salt
1 tsp olive oil
2 tsp butter
3 rashers lean smoked back bacon
1 tomato, halved
1 large egg

Method
Mix the cauliflower, sweet potato, onion and eggs together in

a large bowl and season with paprika and salt then divide into
two equal balls. Heat the oil and butter in a large non-stick
frying pan until the butter is foaming, then add the two balls
of mixture to the pan and flatten out with the back of a spoon
to around 1.5cm thick. Fry for 3–4 minutes on each side until
golden and crisp.
Meanwhile, grill the bacon and tomato for 3–4 minutes on

each side and poach the egg in a pan of simmering water for 3
minutes.
Top the hash browns with the egg and bacon and serve with the
grilled tomato.
Tip
If you’re making this for a crowd, or just want to get ahead, try
poaching your eggs the night before. As soon as they’re cooked,
transfer them to a bowl of cold water (to stop them cooking
further), then keep in the fridge overnight. They just need to be
briefly dipped in hot water to reheat.

Quick and easy
Breakfast burrito
Serves 1
2 tsp olive oil
2 rashers lean smoked back bacon, thinly sliced
1/2 red onion, peeled and finely chopped
1/2 red pepper, deseeded and finely chopped
65g avocado
1 medium wholemeal tortilla wrap
30g feta
Dash chilli sauce (optional)

Method
Heat half of the oil in a frying pan, add the bacon and fry for
5 minutes until crisp. Add the onion and pepper and fry for 5
minutes until softened.
Meanwhile, heat the tortilla wrap in the microwave for 10

seconds. Roughly mash the avocado and spread down the
middle of the warmed tortilla wrap.
Tip the bacon mixture on top of the avocado then wipe out the
pan and return to the heat. Add the remaining oil then pour in
the eggs and cook gently for 2–3 minutes, stirring constantly
until lightly scrambled. Spoon the eggs on top of the bacon,
crumble over the feta and top with the coriander and chilli
sauce. Roll up tightly then dive in.

Family friendly
Eggs Royale
Serves 1
305g baby leaf spinach
Pinch of freshly grated nutmeg
Salt and pepper
1 egg yolk
1 tsp Dijon mustard
2 tsp butter, melted
Squeeze of lemon juice
2 large eggs
105g smoked salmon
1 wholemeal muffin, split and toasted

Method
Heat a splash of water in a large saucepan over a high heat,

add the spinach and stir until wilted. Drain thoroughly then roll
up in a few sheets of kitchen paper and squeeze out as much
excess water as possible. Tip the spinach into a bowl, stir in the
nutmeg and season with salt and pepper.
Put the egg yolk into a heatproof bowl then whisk in the
yoghurt, mustard and butter. Sit the bowl over a pan of
simmering water and whisk for 4–5 minutes until thickened.
Remove the bowl from the heat, whisk in the lemon juice and
season to taste.
Meanwhile, poach the eggs in a pan of gently simmering water

for 3 minutes then drain thoroughly.
Lay the smoked salmon of top of the muffin halves then top
with the spinach and the poached eggs. Spoon over the sauce
and serve.
Tip
If you’re making this for a crowd, or just want to get ahead, try
poaching your eggs the night before. As soon as they’re cooked,
transfer them to a bowl of cold water (to stop them cooking
further), then keep in the fridge overnight. They just need to be
briefly dipped in hot water to reheat.

Good on the go
Indian-spiced roast chickpea

salad with grilled turkey
Serves 1
2 tsp olive oil
1 tsp garam masala
1 small red onion, diced
Salt and pepper
210g turkey breast
1 tomato, diced
1/4 cucumber, diced
20g unsalted roast peanuts, roughly crushed
Juice of 1/2 lemon
Small bunch of coriander, leaves chopped

Method
Preheat the oven to 200ºC. Combine the chickpeas with half of

the oil, the garlic, garam masala and onion in a small roasting
tin and toss to combine. Season with salt and pepper then roast
for 15 minutes.
Meanwhile, preheat a griddle pan over a high heat. Lay the

turkey between two sheets of clingfilm then bash with a rolling
pin to flatten. Drizzle over the remaining oil and season with salt
and pepper. Lay on the griddle and cook for 3 minutes on each
side then set aside to rest. Cut into bite-sized pieces.
Tip the chickpeas into a bowl, add the turkey, tomato,

cucumber, peanuts, lemon juice and coriander. Toss to combine
then tip into a bowl and get stuck in.
To make this nut-free, swap the peanuts for the same grams of
seeds (e.g. pumpkin, sunflower).

Quick and easy
Quick jerk chicken with

pineapple salsa
Serves 1
2 tsp jerk seasoning
2 tsp coconut oil, melted
1/2 tsp brown sugar
Juice of 1 lime
210g skinless chicken breast fillet
1/2 red pepper, deseeded and finely chopped
1/2 red onion, peeled and finely chopped
1 tomato, finely chopped
50g fresh pineapple, finely chopped
1 red chilli, deseeded and finely chopped
Salt and pepper
90g cooked quinoa (30g uncooked quinoa)
85g avocado, sliced
Small handful of rocket

Method
Mix the jerk seasoning, coconut oil, sugar and half of the lime
juice together in a bowl. Lay the chicken between two sheets of
clingfilm then bash with a rolling pin to flatten. Add to the bowl,
toss to coat in the marinade then set aside for 10 minutes.
Whilst the chicken is marinating, make the salsa. Mix the

pepper, onion, tomato, pineapple and chilli together in a small
bowl, stir through the remaining lime juice and season to taste.
Preheat a griddle pan over a high heat. Lay the chicken on the
griddle and cook for 3 minutes on each side. Set aside to rest
then cut into thick slices. Serve with the quinoa, salsa, sliced
avocado and rocket.
Tip
This dish uses cooked chicken breast but you can cook your own
if you’d prefer. The best way is to poach a whole chicken breast.
Drop it into a pan of boiling water, bring it back up to the boil
then cover the pan with a lid and remove from the heat. Leave
it to stand for 10 minutes then remove the chicken and leave
to cool slightly. To check that it’s cooked, slice into the thickest
part and make sure there’s no pink meat.

Quick and easy
Tuna steak with spicy

aubergine
Serves 1
1 aubergine, cut into wedges

2 tsp olive oil
Salt and pepper
2 cloves garlic, peeled and crushed
1 tsp ground cumin
3 tsp tomato puree
2 tsp harissa paste
2 tsp red wine vinegar
30g toasted pine nuts
Small bunch of parsley, chopped
230g tuna steak

Method
Tip the aubergine wedges 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 garlic and fry gently for 2 minutes until softened. Add the
cumin, tomato puree and harissa then stir in the aubergines.
Cook for 4–5 minutes then pour in the vinegar. Remove from the
heat, stir in the pine nuts and parsley and season to taste.
Season the tuna then lay on a hot griddle and cook for 2–3
minutes on each side, or until cooked to your liking. Serve sliced
with the spicy aubergine.
Tip
If you want to batch-cook the aubergine part of this recipe,

make it to the point just before adding the pine nuts and parsley
then divide into portions. Either freeze the spare portions or
they will keep in the fridge for up to three days.

Thai green curry bowl with

prawns
Serves 1
2 tsp coconut oil
2 tsp Thai green curry paste
100g sweet potato, cut into 1cm cubes
1/2 red onion, chopped
1/2 red chilli, finely chopped
1/2 red pepper, deseeded and cut into chunks
160ml coconut milk, tinned
100g sugar snap peas, sliced
185g raw king prawns, deveined
2 tsp fish sauce
1/2 tsp brown sugar
Juice of 1/2 lime

Method
Heat the oil in a wok or deep frying pan, add the curry paste
and fry for 2 minutes. Add the sweet potato, onion, chilli and red
pepper, fry for a minute then pour over the coconut milk. Add a
splash of water, bring to the boil then simmer for 4–5 minutes
until the sweet potato is soft. Add the sugar snap peas and the
prawns and cook for a couple of minutes until the prawns turn
pink. Remove from the heat, stir in the remaining ingredients
and serve.
Tip
If you want to batch-cook this recipe, make the sauce up to the

point just before the sugar snap peas and prawns are added,
then divide it into portions and freeze.

Quick and easy
Steak and cashew stir-fry

Serves 1
1 tsp coconut oil
210g sirloin steak, trimmed of fat and cut into bite-sized pieces
1/2 small red onion, finely sliced
1 red chilli, finely chopped
20g ginger, peeled and grated
1/2 red pepper, deseeded and cut into chunks
60g baby sweetcorn, halved
100g broccoli, sliced
40g unsalted roasted cashew nuts
2 tsp oyster sauce

Method
Heat the oil in a wok over a high heat, add the beef and fry for
3–4 minutes until browned. Remove from the wok with a slotted
spoon and transfer to a warm plate.
Add the onion, chilli, ginger and garlic to the pan and fry for a
couple of minutes until softened. Add the remaining vegetables,
fry for a couple of minutes then add a splash of water. Continue
to cook for 2–3 minutes until the vegetables have softened
slightly then return the beef to the pan. Pour in the nuts and
oyster sauce, toss everything together to combine, then serve.
To make this nut-free, swap the cashews for the same grams of
seeds (e.g. sesame, sunflower).

Quick and easy
Chilli paneer
Serves 1
1 tbsp white wine vinegar
1 tbsp tomato ketchup
1 tbsp dark soy sauce
1 tbsp chilli sauce
1/2 tsp cornflour
Black pepper
2 tsp coconut oil
1/2 onion, peeled and cut into large pieces
1/2 green pepper, deseeded and cut into large pieces
160g paneer, cut into bite-sized cubes and patted dry
1 green chilli, finely chopped

Method
Whisk the vinegar, ketchup, soy sauce, chilli sauce and cornflour
together in a small bowl, season with plenty of black pepper
and set aside. Heat a wok or large frying pan over a high heat,
pour in the oil and heat until it begins to smoke. Add the onion,
green pepper and paneer and stir-fry for 3–4 minutes. Add
the garlic and chilli, fry for a further 2 minutes then pour in the
sauce and let everything bubble away for a couple of minutes.
Pour into a bowl and serve.
Tip
Most supermarkets sell paneer cheese, but if you can’t find it

then use the same amount of halloumi instead.

Quick and easy
Chicken and mushroom soup

Serves 1
2 tsp coconut oil
1 shallot, peeled and sliced
1 stick lemongrass, peeled and finely chopped
1 red chilli, sliced
205g button mushrooms, halved
1/2 chicken stock cube
160ml coconut milk, tinned
210g cooked skinless chicken breast, cut into bite-sized pieces
Juice of 1/2 lime

Method
Heat the oil in a saucepan, add the shallot, lemongrass and

chilli and fry gently for a couple of minutes until soft. Add the
mushrooms, fry for a further 2–3 minutes then crumble in the
stock cube and coconut milk. Add a splash of hot water, bring
to the boil then simmer for 3–4 minutes. Stir in the chicken,
warm through gently then remove from the heat. Stir in the lime
juice and coriander then serve.
Tip
This dish uses cooked chicken breast to make it really quick, but
you can cook your own if you’d prefer. The best way is to poach
a whole chicken breast. Drop it into a pan of boiling water, bring
it back up to the boil then cover the pan with a lid and remove
from the heat. Leave it to stand for 10 minutes then remove the
chicken and leave to cool slightly. To check that it’s cooked,
slice into the thickest part and make sure there’s no pink meat.

Quick and easy
Low-carb fish pie

Serves 1
255g cauliflower florets, sliced
305ml whole milk
Salt and pepper
2 tsp butter
3 spring onions, finely sliced
2 tsp plain flour
250g fish pie mix (or mixture of diced salmon, cod and smoked
haddock)
90g frozen peas

Method
Preheat the oven to 200ºC. Put the cauliflower into a small

saucepan and pour over half of the milk. Bring to a simmer
then cook gently for 10 minutes until the cauliflower is soft and
most of the milk has been absorbed. Pour into a food processor,
blend until smooth then season with salt and pepper.
Meanwhile, melt the butter in a saucepan then add the spring

onions and fry until soft. Stir in the flour, cook for a couple of
minutes then gradually stir in the remaining milk until you have
a smooth white sauce. Remove the pan from the heat, stir in
the fish and peas then pour into an ovenproof dish. Spoon the
cauliflower mash over the fish mixture then scatter the cheese
over the top. Bake in the oven for 15–20 minutes until the sauce
is bubbling round the edges and the fish is cooked through. If
you prefer a crunchy topping, finish off under a hot grill for a
couple of minutes. Leave to cool slightly before serving.

Speedy sausage, lentil and

pepper stew
Serves 1
3 reduced fat pork sausages
2 tsp olive oil
1/2 onion, peeled and finely chopped
1 carrot, peeled and finely chopped
1 stick celery, finely chopped
1/2 red pepper, deseeded and chopped
2 tsp tomato puree
1/2 chicken stock cube
120g cooked lentils (40g uncooked lentils)
1 tsp grain mustard or Dijon mustard
Small bunch of parsley, chopped

Method
First remove the sausage skins and discard, then roll the
sausage meat into small, bite-sized balls. Heat the oil in a
saucepan over medium heat, add the sausage meatballs, onion,
carrot, celery and pepper and fry for 7–8 minutes until the
vegetables are soft and the meatballs are golden brown.
Add the tomato puree to the pan, fry for a minute then crumble
in the stock cube. Add the lentils then pour in just enough
boiling water to cover. Bring to the boil then simmer gently for 5
minutes.
Remove from the heat, stir in the mustard and parsley and
serve.
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
Chilli beef nachos

Serves 1
2 tsp olive oil
1/2 onion, peeled and finely chopped
3 tsp tomato puree
1/2 tsp ground cumin
1/2 tsp chilli powder or paprika
75g corn tortillas
1 red chilli, sliced

Method
Preheat the oven to 180ºC. Heat the oil in a saucepan, add the
onion and garlic and fry for 4–5 minutes until soft. Increase the
heat, add the beef and fry until browned. Add the tomato puree
and spices, fry for a minute then pour in the chopped tomatoes
and a splash of water. Bring to a simmer then cook gently for 30
minutes.
Meanwhile, cut the tortillas into triangles, arrange on a baking

tray in a single layer then bake for 10 minutes until crisp.
Layer the tortilla crisps with the beef chilli in a serving bowl then
top with the cheese, red chilli, soured cream and coriander.
Tip
The beef chilli part of this recipe is great for batch cooking. 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.

Family friendly
Turkey stuffed peppers

Serves 1
1 large red pepper
2 tsp olive oil
230g turkey breast mince
1 onion, peeled and diced
1 garlic clove, grated
1 tsp ground cumin
4 mushrooms, sliced
2 tsp tomato puree
1 vegetable stock cube
Small handful of fresh basil
65g mozzarella, grated

Method
Preheat oven to 190°C.
Cut the pepper in half lengthways and remove all the seeds
then stick the two halves on a roasting tray. Slide them into the
oven and roast for 15 minutes.
While the peppers are cooking, heat half the oil in a large pan
over a medium heat, add half the mince and fry for 2–3 minutes,
stirring to break up the chunks and cook until nicely browned.
Tip it out onto a plate, and then repeat this process with the rest
of the mince.
When the meat has all been browned, add the onion and garlic
then stir-fry for 2–3 minutes. Now go in with the cumin and
mushrooms and cook for a further 2–3 minutes.
Throw the mince back into the pan and add the tinned
tomatoes, tomato puree, stock cube and a little water to loosen
it all up. Cook for a further 3–4 minutes until it’s looking tasty,
throw in the fresh basil. Fill the peppers with as much of the mix
as you can and don’t worry if some spills out over the side, it will
go satisfyingly crisp in the oven. Top with the cheese and whack
them in the oven until the cheese goes all gooey.
Carefully slide the peppers off the tray and onto a plate, then
serve them alongside a green salad.

Snacks
To keep
you going
all day
Snacks
In addition to your three daily meals, we recommend
that you also have two snacks from the list below.
They are included to help you maintain steady energy
levels throughout the day.
You can have them at any point in the day and they
can be great for when you have a mid-afternoon lull
in energy or as an evening snack after dinner.
Aim to eat a variety of snacks throughout the week

and avoid having the same snack twice in one day.
Snacks 90
Nuts
Serves 1
40g 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
150g fruit:
Melon Grapefruit
Berries Kiwi
Apple Pineapple
Pear Peach
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 91
Rice cakes and peanut butter
Serves 1
3 rice cakes
3 tsp nut butter
Method
Have the rice cakes with 1 tsp of nut butter spread on each one.
Avoid the sweet varieties or any coated in chocolate.
Hummus dip
Serves 1
Juice of 1/2 lemon
Pinch of salt
Vegetables batons, such as carrot or celery
Method
Tip the chickpeas into a bowl with a splash of water and heat in
the microwave for a couple of minutes. Tip into a food processor
with the garlic, lemon juice and a pinch of salt and blend until
smooth (add a little extra water or lemon juice if it needs it).
Serve with your favourite vegetable batons, such as carrot or
celery.
Snacks 92
Mousse me up
Serves 1
1 sachet of sugar-free jelly powder
305g cottage cheese
Method
Boil water and mix with the jelly powder 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
35g protein powder - your favourite flavour
Method
Add the yoghurt to a bowl and mix with your favourite flavour
of protein powder.
Snacks 93
Spicy chickpeas
Serves 1

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

15g honey
180g banana, sliced and frozen
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 94
Trail mix
Makes 3 servings
50g mixed nuts

50g dried fruit
25g seeds
45g dark chocolate
Method
Mix everything together, divide into 3 portions and store in small

Tupperware containers.
Snacks 95
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
Freebies
Create your own #Leanin15 97

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
Freebies
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
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.
235g skinless chicken breast fillet

235g skinless turkey breast fillet
275g skinless cod fillet
275g prawns, deveined
205g skinless salmon fillet
205g lean beef mince (5%)
205g diced beef
205g sirloin steak, fat removed
4 large eggs

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

from the options below.
75g rice (225g cooked)

75g rolled oats
75g quinoa (225g cooked)
75g dried noodles, such as wholewheat, egg or rice
180g straight to wok noodles, such as wholewheat, egg or rice
90g dried pasta
265g sweet potato, or any other potato
1 bagel, 2 small pitta, 2 tortilla wraps, 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
25g cheddar cheese
45g mozzarella
40g feta
25g nuts or nut butter
25g seeds
1 large egg

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
Pepper
Tomato
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. See below for some
examples.

90g yoghurt, such as Greek, natural or soya
90ml reduced-fat tinned coconut milk
1–2 tbsp table sauce, such as BBQ sauce, hoisin, sweet chilli
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

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.
Chicken and coleslaw bagel: Butter, chicken breast,

bagel, spinach, soured cream mixed with shredded
cabbage, shredded carrot and salt and pepper to
taste.
Low-carb satay steak curry: Coconut oil, garlic, chilli,

cumin, sirloin steak, ground almonds, onion, tinned
chopped tomatoes, yoghurt to stir through once
cooked, served with cauliflower rice.
Click here to take a look at our blog for additional

recipe ideas.

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.
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.
If you are avoiding dairy then instead of the Myprotein

Impact Whey Protein choose a dairy free alternative
such as the Myprotein Vegan Blend.
Supplements 105
The Body Coach Complete 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)
Take one large scoop (roughly 25g) mixed with water,

after your workout.
Omega 3, 90 Softgels
Take up to three per day, ideally having one with

each meal.
Daily Vitamins Multi Vitamin, 60 Tablets
Take one per day, ideally with food.
Vitamin D3, 180 Tablets
Take one per day, ideally with food.
Supplements 106
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 thebodycoach.com

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the

Welcome to Cycle 2 and congratulations on getting

Your cardiovascular fitness levels have improved a

The workouts are slightly longer, at 30 minutes in

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

The structure of your meal plan will also be slightly

Try not to compare your progress with the

Remember that during your time on the plan you are

Good luck with the new workouts. You might be

18 Food & nutrition

23 Carbohydrate refuel meals

What are weighted circuits?

Why weighted circuits?

How often will I be training?

The sessions have been designed to be suitable for

Exercise 1 (30 seconds)

Intense HIIT finisher

4 minutes. 2 exercises, 20 seconds on 20 off, repeat

Do I have to do all 5 workouts?

Can I continue with my own

The most important thing is to follow your meal plan

Complete 5 rounds with 45 seconds rest in between

3 Standing shoulder press

Intense HIIT finisher: 20 seconds on 20 seconds off

Complete each exercise 3 times before moving on to the next

Rest for 45 seconds and repeat

Train with Joe Exercise demo

Complete 5 rounds with 45 seconds rest in between

Intense HIIT finisher: 20 seconds on 20 off

Complete each exercise 3 times before moving on to the next

1 Power squat jack

2 Fast feet sprint on spot

Rest for 45 seconds and repeat

Train with Joe Exercise demo

Complete 5 rounds with 45 seconds rest in between

1 Sumo squat pulses

2 Bridge position press

3 Hammer curl to shoulder press

Intense HIIT finisher: 20 seconds on 10 seconds off

Alternate between the 2 exercises, complete each exercise 4

1 Climb the rope

Rest for 45 seconds and repeat

Train with Joe Exercise demo

Complete 5 rounds with 45 seconds rest in between

1 Squat to overhead press

Intense HIIT finisher: 20 seconds on 10 seconds off

Alternate between the 2 exercises, complete each exercise 4

Rest for 45 seconds

Alternate between the 2 exercises, complete each exercise 4

1 High knee sprints

Train with Joe Exercise demo

Complete 5 rounds with 45 seconds rest in between

1 Squat to bicep curl

Intense HIIT finisher: 16 exercises, 20 seconds on 10 off

Complete the first 8 exercses, rest 30 seconds, then finish the

1 Sprint on the spot 1 Press up thrusters

Train with Joe Exercise demo

This should act as a reminder of the information