Joe Wicks reveals his easy recipes for a lean and healthy 2018
HE has transformed the bodies of more than 200,000 people and this New Year he is here to help YOU lose weight – and keep it off for life.
Here is our first instalment of Joe Wicks' exclusive new recipes so you can kick-start a healthy lifestyle for 2018.
Recipe - breakfast
Turkish-style eggs with roasted peppers and yoghurt (reduced-carb, serves one)
YOU NEED:
- 100g Greek style yoghurt
- 1 clove garlic, crushed
- 1 tsp finely grated lemon zest
- 1 tsp lemon juice
- Salt and pepper
- 100g baby spinach
- 1 tbsp olive oil
- 2 jarred red peppers, chopped
- 2 eggs
- 1 tbsp unsalted butter
- 1/2 tsp dried aleppo or red chilli flakes
- 1/2 tsp sweet smoked paprika
- 1 tbsp mint leaves
METHOD: Mix yoghurt, garlic, lemon zest and juice in a small bowl, season and set aside.
Wilt the spinach in boiling water for 1 min then drain and season.
Warm oil in a non-stick pan over a medium heat. Add spinach and peppers, spreading evenly. Make two wells in the mixture and crack an egg in each. Cook for 5-6 min, cover with lid for the last 2 min.
In another pan, heat the butter. Swirl in the aleppo or chilli, paprika and salt. Cook for a few seconds.
Drizzle the yoghurt mix over the eggs, then top with the chilli butter. Serve scattered with the mint.
Click here for Joe's range of HIIT exercises
Recipe - lunch
Beef, shiitake and spring onion risotto (post-workout, serves one)
YOU NEED:
- 1/2 tbsp coconut oil
- 225g extra lean beef steak mince
- 5 shiitake mushrooms, sliced
- 1/2 red pepper, de-seeded and finely diced
- 2 cloves garlic, crushed
- 1 tsp finely grated ginger
- 4 spring onions, finely sliced
- 100ml boiling hot beef or chicken stock
- 250g pre-cooked basemati rice
- 2 tbsp light soy sauce
- 1 tsp sesame oil
- Large handful coriander, finely chopped
- Salt and pepper
- 1 tsp finely diced red chilli, garnish
METHOD: Melt the oil in a wide non-stick frying pan over a high heat.
Add the beef and stir and cook for 4-5 min, or until browned. Add the mushrooms, red pepper, garlic, ginger and spring onions, and cook for 3-4 min – or until the mushrooms are tender – stirring throughout.
Stir in the stock and rice and cook for 3-4 min, or until piping hot.
Add the soy sauce and sesame oil, remove from the heat and mix in the coriander.
Season and serve topped with the chilli.
Recipe - dinner
Tarragon chicken, ham and leek pie (reduced-carb, serves four)
YOU NEED:
- 1 tbsp coconut oil
- 4 skinless chicken breast fillets, 2cm diced
- 2 leeks, trimmed and thinly sliced
- 200g lean, thick-cut ham, 1cm diced
- 1 x 300ml tub fresh chicken gravy
- 1 tbsp cornflour mixed with 1 tbsp water
- 1 tbsp tarragon leaves, finely chopped
- 1 tbsp wholegrain mustard
- 100ml double cream
- 4 sheets of filo pastry, a little olive oil for brushing
METHOD: Preheat oven to 200C / fan 180C/gas 6). Melt the oil in a saucepan over a medium heat.
Slide the chicken pieces into the pan. Fry gently for 2 min, add the leeks and stir-fry for another 5 min until chicken is cooked.
Stir the ham and gravy into the pan and bring to the boil. Stir in the cornflour mixture and chuck in the tarragon, mustard and cream. Bring the whole lot to the boil, then turn down the heat and simmer for 5 min, or until thickened.
Spoon the chicken filling into a medium ovenproof pie dish or four individual pie dishes. Cut the pastry into strips and scrunch up slightly, then place on top of the filling to cover it. Lightly brush the top of the pastry with olive oil, if using.
Bake in the oven for 10-12 min, until the sauce is bubbling and the filo pastry is crisp and golden brown.
Serve with steamed greens of your choice.
Snacks - 75g portion of blueberries
JOE recommends eating two snacks a day, whether you have done a workout or not.
He suggests turning to an apple, 75g of blueberries, a boiled egg or 30g of nuts – bite-size portions that will quell your appetite while keeping your plan on track.
Click here for Joe's range of HIIT exercises.
HOW JOE'S PLAN WORKS
1. IN one week you will work out four or five times for 20 minutes, with two or three rest days. You will eat either:
- Workout day meals – two reduced-carb meals, one post-workout meal, two snacks, or
- Rest day meals – three reduced-carb meals, plus two snacks.
2. Reduced-carb meals – these recipes are full of protein, high in fat, low in carbohydrate, without added sugar. Perfect for keeping you fuller for longer when you are not working out.
3. Post-workout meals – these are low in fat but high in protein and carbohydrate, just what the body loves to refuel so eat these meals after exercise.
