Delicious and healthy ... Joe's nut and mango breakfast smoothie
Delicious and healthy … Joe’s nut and mango breakfast smoothie

HE has banished diets, told us it is OK to eat white bread and enjoy a vodka and instructed us to work out less.

Now The Body Coach, JOE WICKS, is back in this, his third day of Lean in 2016 with The Sun.

Here, he brings you more delicious recipes and at-home workouts to get you losing weight and feeling great this New Year.


READ MORE:

Fit in 15 minutes with Joe Wicks: Meals for workout days

‘Never diet… my secret is eat well and feel full’ – Joe Wicks

Joe Wicks: Try these simple exercises in 15 minutes at home


Joe’s famous 15-minute lean meals made him an Instagram star and now he is sharing a selection of these – from his new book Lean In 15 – along with some exclusive recipes he has created especially for Sun readers.

Joe has also been filming HIIT training videos to get you burning fat and toning up, available for free at thesun.co.uk/joewicks.

Joe says: “My meals are normal food with simple ingredients that are easy and so tasty.

“There is something for everyone. If you eat well and work out for just 15 minutes, four times a week, you’ll be an absolute winner.”

 

How it works …

PICK and choose from Joe’s recipes in The Sun this week to create your daily meal plan.

Here’s what you need to eat:

On workout days: One post-workout carbohydrate re-fuel meal; two reduced-carbohydrate meals; two snacks.

On rest days: Three reduced-carbohydrate meals; two snacks.

 

Breakfast: Nut & mango smoothie (main pic)

(Reduced-carb recipe, serves one)

INGREDIENTS: 125g sliced mango, 2tbsp almond or cashew butter, handful of ice cubes, handful of raspberries, 2tbsp full-fat Greek yoghurt, one scoop (30g) vanilla or strawberry protein powder, 100ml almond milk.

METHOD: Place all the ingredients in a blender and blend until smooth. But be warned! Don’t go nuts with your nuts.

While they represent a great source of protein, fibre and essential fats, nuts also contain lots of calories.

I recommend a snack portion of 25g to 30g. Also, try to get a variety of different nuts, as they contain different vitamins.

 

Lunch: Chorizo chicken & spinach

Carb-light lunch ... Joe's chorizo chicken & spinach
Carb-light lunch … Joe’s chorizo chicken & spinach

(Reduced carb recipe. Serves one.)

INGREDIENTS: ½tbsp coconut oil, 75g chorizo, finely diced, ½ red onion, diced, 1x240g skinless chicken breast fillet cut into 1cm slices, salt and pepper, four cherry tomatoes sliced in half, three big fistfuls of baby spinach leaves, one ball of mozzarella torn into chunks, 20g pine nuts.

METHOD: Heat the coconut oil in a large frying pan over a medium to high heat.

Add the chorizo and fry for a minute. Then add the onion and fry for another minute.

Increase the heat to maximum and add the chicken, along with a generous pinch of salt and pepper. Stir-fry for three minutes, until chicken is almost completely cooked through.

Throw in the cherry tomatoes and cook for a minute or until they just begin to collapse.

Toss in the spinach and stir through until fully wilted.

Use a wooden spoon to make little pockets in the chicken and vegetable mixture, then drop in small chunks of the mozzarella.

Turn off the heat and let the mozzarella melt before spooning the whole delicious lot onto a plate and scattering over the pine nuts.

 

High-carb dinner: Joe’s McLeanie burger

Gains ... McLeanie burger
Gains … McLeanie burger

(Serves one)

INGREDIENTS: 400g turkey mince, 3tsp fish sauce, half a bunch of coriander, leaves only, roughly chopped, 2tsp sesame oil, four spring onions, finely sliced, salt and pepper, two burger buns, 2tbsp full-fat Greek yoghurt, 3tsp chipotle paste, one sliced tomato and lettuce leaves to serve.

METHOD: Preheat your grill to its highest setting. Chuck the turkey, fish sauce, coriander, sesame oil and spring onions into a large bowl. Season generously with salt and pepper then get your hands stuck in and work the ingredients well. The more you work the meat, the better the burgers will hold together when cooked.

Shape the meat into two equal patties. Place the patties on your grill pan or a baking tray and grill the burgers for five minutes on each side or until they are totally cooked through.

Check by slicing into one of the patties to make sure the meat is white all the way through, with no raw pink bits left.

Meanwhile, cut your burger buns in half. Mix together the yoghurt and chipotle paste and spread over the burger buns.

When your burgers are cooked, remove from the grill and build your dream burger, stacking it up with tomato and lettuce – the bigger, the better.

 

High-carb dinner: Singapore noodles

Workout food ... Joe's singapore noodles
Workout food … Joe’s singapore noodles

(Serves one)

INGREDIENTS: 1tbsp coconut oil, 150g skinless chicken breast sliced into 1cm thick strips, 1tbsp mild curry powder; eight peeled prawns, two roughly chopped spring onions, one rougly chopped red chilli, (remove the seeds if you don’t like it hot), one roughly chopped clove of garlic, 50g mangetout (cut in half) six baby sweetcorn (cut in half), 200g fresh egg noodles, salt and pepper, juice of one lime, half a bunch of coriander (leaves only, roughly chopped)

METHOD: Heat the oil in a wok or large frying pan over a high heat.

Add the chicken and fry for one minute, turning it a couple of times. When the chicken is no longer pink, sprinkle half of the curry powder into the wok and stir to coat the chicken strips.

Throw in the prawns and toss with the other ingredients.

Add the spring onions, chilli, garlic, mangetout and sweetcorn and stir-fry for two minutes or until the prawns are pink and the chicken is cooked through.

Check the chicken by slicing into one of the larger pieces to make sure the meat is white all the way through, with no raw pink bits remaining.

Add the noodles, along with two tablespoons of water – this will help to loosen any ingredients that may have stuck to the wok or pan, as well as helping to separate the noodles.

Sprinkle in the rest of the curry powder and season generously with salt and pepper.

Toss everything together before piling the noodles onto a plate, drizzling over the lime juice and finishing with the chopped coriander.

 

And how you should work out

LESS time working out and no need for a pricey gym membership – Joe’s HIIT home workouts mean you burn more fat, faster.

He’s back today for the third instalment of exercises – all of which appear in his workout videos.

Four to five times a week, follow one of Joe’s HIIT training sessions.

For 30 seconds, Joe will put you through a heart-raising fitness move.

You then rest for 30 seconds before ramping up your heart rate again with another 30 second blast of energy.

Joe’s three, exclusive, workout videos are available now.

If you become a pro at these you can find more of Joe’s workouts on The Body Coach YouTube channel.

Today Joe shows you four of his top ab-toning exercises.

 

No gym needed ab tone plan

Crunches
Crunches David Cummings

LIE on your back with your knees bent. Slowly crunch upwards, keeping your neck straight and using your abs to pull you up. Then lower yourself back down slowly and repeat.

Alt. leg crunches
Alt. leg crunches

LIE on your back with your feet flat to the floor and arms above your head.

Slowly lift one leg in the air and bring your upper body up at the same time, so your fingers aim to touch the raised leg.

Return to start position then repeat, alternating legs.

Bicycle crunches
Bicycle crunches

AGAIN, lie flat on the floor and place hands either side of your head.

Lift your knees to a 45-degree angle and mimic a cycling motion with your legs.

As you do so, alternate touching each elbow on the opposite knee.

Make sure you keep the elbows back and don’t pull your neck forward with your hands.

Plank
Plank

GET into push-up position but with elbows bent at 90 degrees so your weight is resting on your forearms.

Your body should now be in a straight line from your head to your feet, with abs engaged.

Hold the position.

 

Stock up on these

MAKE sure you have the below ingredients in your cupboard and snack on the right foods.

Be ready to eat healthily, feel well AND full . . .

Garam masala

Curry powder

Fresh root ginger

Ground cinnamon

Garlic

Chilli flakes

Pine nuts

Tinned tomatoes

Oats

Light soy sauce

Olive oil

Coconut oil

[“source-Artofliving”]