Joe Wicks new Lean in 15 recipes part two

Brilliant 15-minute meals from Joe’s new book to build your best body ever…

CRUCIAL CATCH-UP For all the basics of The Shape Plan, with guidelines and sample workouts, check out part one click here. Or to order a back issue (charges apply), visit ocsmedia.net or call 020 7740 0200.

Food exclusive: Joe Wicks new Lean in 15 recipes part two

Welcome to a second helping from Lean in 15: The Shape Plan, my new book. I’m Joe Wicks, The Body Coach. If you don’t know me, here’s a recap. In 2014 I started to post 15-second videos on Instagram (@thebodycoach) showing people how to cook a lean and healthy meal in under 15 minutes. The #Leanin15 hashtag was born and my idea has gone on to inspire and help hundreds of thousands of people all over the world to cook, exercise and get lean.

My aim is always to keep things quick and simple because I know that life gets busy and we don’t have time to spend hours in the kitchen every day. With Lean in 15, I show you that you can have a busy job and family life and still find the time to stay lean. The focus in the new book is all about shaping the body by building lean muscle with resistance training. There are four targeted workouts, guidelines for your training schedule, pages of info on nutrition and 100 Lean in 15 recipes to choose from.

The principles are taken from my 90-Day Shift, Shape and Sustain programme, which has changed the lives of so many people worldwide. I’ve included a few transformations and testimonials in the book but if you want to see more and get inspired, please visit thebodycoach.co.uk.

This week I’m giving you a bonus bunch of recipes recommended for the plan. If you missed my 24-page pull-out last week, see the bubble, right, and also check out details of my exclusive workout, below.

I want you to take Lean in 15 and run with it. Commit to making a few small lifestyle changes and it will transform your body and the way you eat for ever!

Joe Wicks

 

KEY TO THE RECIPES

CARB-RICH RECIPES are designed for the four training (workout) days each week, maximum two days in a row.

REDUCED-CARB RECIPES are designed for the three rest days each week, to allow for muscle recovery.

SNACK IDEAS have two a day and save treats for training days.

Food exclusive: Joe Wicks new Lean in 15 recipes part two

OMG cinnamon French toast

Yes, yes, yes. Finally a recipe for French toast that I can enjoy after a workout. I’ve topped mine with banana and blueberries but you can use any fruit you love. Don’t go mad with the maple syrup!

CARB-RICH

 

SERVES 1

Ingredients

1 egg

¼ tsp ground cinnamon

1 tsp vanilla extract

1 thick slice of white bread, crusts removed

½ tbsp coconut oil

1 banana, sliced, to serve

small handful of blueberries, to serve

maple syrup, to serve

Method

1 Separate the yolk and the white of the egg. Add the cinnamon and vanilla extract to the yolk and whisk together until totally combined.

2 Whisk the egg white in a separate bowl until it becomes light and frothy. Tip the frothy white into the yolk mixture and, with a light hand, fold in – don’t be too obsessed with completely incorporating them into each other.

3 Dip the bread into the mixture, turning it a couple of times for even coverage. Let the bread sit in the mixture for a minute or so to absorb as much of the tastiness as possible.

4 Melt the coconut oil in a nonstick frying pan over a medium-to-high heat and then carefully lay the soaked slice of bread in the pan. Fry the bread for about 2 minutes on each side, keeping an eye out to ensure it doesn’t burn.

5 Your French toast should be gloriously golden and spongy to the touch when finished. When you are happy that it is cooked, place it on to a clean piece of kitchen roll to remove any excess fat.

6 Serve up topped with banana slices, blueberries and a drizzle of maple syrup.

Food exclusive: Joe Wicks new Lean in 15 recipes part two

Monkfish kebabs with tabbouleh

This tabbouleh tastes fresh and healthy and leaving it to sit means all the flavours develop nicely (you can make it ahead if you fancy). If using wooden skewers, soak them in cold water for 10 minutes beforehand. This stops the wood from burning. If you don’t have skewers, don’t worry – just grill the monkfish chunks without spearing them and cook for a little less time.

CARB-RICH

 

SERVES 1

 

Ingredients

50g dried bulgur wheat

250g monkfish, trimmed and chopped into 2-3cm chunks

drizzle of olive oil

3 tbsp chopped parsley

2 tbsp chopped mint

2 tbsp chopped coriander

1 ripe tomato, roughly chopped

2 roasted red peppers from a jar, roughly sliced

2 spring onions, finely sliced

2 lemons pitta bread, to serve

salt and pepper

Method

1 Preheat your grill to maximum and bring a saucepan of water to the boil. As soon as the water has boiled, dump in the bulgur wheat and cook according to the packet instructions (usually about 8 minutes) before draining through a fine sieve and rinsing under cold running water.

2 Slide the monkfish on to one massive skewer or two smaller ones (see recipe intro above). Drizzle with olive oil and season with salt and pepper. Grill the monkfish for 8-9 minutes, rotating a couple of times while cooking.

3 Tip the drained bulgur wheat into a bowl and add the chopped herbs, tomato (scraping in all the tomato juice, too), red peppers, spring onions, the juice of 1 lemon and a generous pinch of salt and pepper. Mix the ingredients together.

4 Serve up the tabbouleh with the cooked monkfish skewers on top, a final spritz of lemon juice, some grated lemon zest and pitta bread on the side.

Food exclusive: Joe Wicks new Lean in 15 recipes part two

Naughty steak burrito with pineapple salsa

This big boy needs no introduction. It tastes nawtee but it’s got all the good stuff your muscles want after a workout. Let the lean gains commence!

CARB-RICH

 

SERVES 1 (MAKES 2 WRAPS)

 

Ingredients

½ tbsp coconut oil

1 x 225g sirloin steak, sliced into 1cm thick strips

5 spring onions, finely sliced

2 tsp jerk seasoning

100g pre-cooked rice

40g tinned kidney beans, drained and rinsed

2 tbsp chopped coriander

75g pineapple, chopped into 1cm pieces

1 red chilli, finely sliced – remove the seeds if you don’t like it hot

1 lime salt and pepper

2 large tortilla wraps

shredded iceberg lettuce, to serve

Method

1 Melt the coconut oil in a wok or large frying pan over a high heat. Add the steak strips and stir-fry for 1-2 minutes until they’re nice and brown, but still a little rare. Chuck in the spring onions and jerk seasoning and continue to stir-fry for 1 minute.

2 Next, add the rice and kidney beans, crumbling the rice between your fingers as you drop it in. Pour in about 2 tablespoons of water, which will bubble up and steam – this will help warm through the rice and beans. Stir the ingredients for about 2 minutes until the rice is fully broken up and warmed through, separating any clumps with a wooden spoon. Remove the pan from the heat and stir through 1 tablespoon of the chopped coriander. Keep to one side while you make the salsa.

3 Place the remaining coriander, pineapple chunks, chilli and the juice of half the lime in a bowl along with a small pinch of salt and pepper. Mix the ingredients together until well combined.

4 Zap the tortillas in the microwave at 900w for 20 seconds. Construct your wraps by piling up the rice and steak, topping with the lettuce and salsa, and then finishing with a squeeze of lime juice.

Food exclusive: Joe Wicks new Lean in 15 recipes part two

Risotto with basil and lemon chicken

CARB-RICH

 

SERVES 1

 

Ingredients

½ tbsp coconut oil

1 x 240g skinless chicken breast fillet, sliced into thin strips

large handful of kale leaves, stalks removed

2 spring onions, trimmed and finely sliced

1 clove garlic, finely sliced

¼ courgette, cut into 1cm pieces

250g pre-cooked wholemeal rice

150ml chicken stock

1 tbsp low-fat Greek yoghurt handful of basil leaves, roughly chopped

handful of chives, finely chopped

1 lemon salt and pepper

Method

1 Place two frying pans over a medium-to-high heat. Melt half the coconut oil in one pan and the other half in the second. Add the chicken strips to one pan and the kale to the second.

2 Stir-fry the chicken for about 8 minutes, or until totally cooked through – check by cutting into one of the thickest pieces to make sure the meat is white all the way through, with no raw pink bits left.

3 Meanwhile, stir-fry the kale for 1 minute until it is just starting to wilt, then chuck in the spring onions, garlic and courgette, and continue stir-frying for a further 2 minutes.

4 Crumble the rice into the pan with the veg, breaking it up with your fingers as you drop it in. Pour in the chicken stock and crank up the heat to maximum to bring it to the boil. Then reduce to a simmer and stir the ‘risotto’ for about 3 minutes, or until the rice is totally warmed through and some of the stock has been absorbed.

5 While the stock is simmering, mix together the yoghurt, herbs and the juice of half the lemon along with a good pinch of salt and pepper.

6 Serve up the rice topped with the fried chicken, then drizzle over the herby yoghurt. If you like things really tangy, grate over the zest of the lemon to finish.

Food exclusive: Joe Wicks new Lean in 15 recipes part two

Cod and lentils

 

REDUCED-CARB

 

SERVES 1

 

Ingredients

1 tsp coconut oil 30g cooking chorizo, cut into 1cm pieces

½ red onion, diced

1 x 240g skinless cod fillet, cut into 2cm chunks

5 cherry tomatoes, halved

4 midget trees (tender-stem broccoli), halved lengthways

100ml chicken or fish stock

250g pre-cooked puy lentils

large handful of baby spinach leaves

small handful of parsley, roughly chopped

juice of ½ lemon

 

Method

1 Melt the coconut oil in a large frying pan over a medium-to-high heat. Add the chorizo and red onion and fry, stirring constantly, for 2 minutes.

2 Add the cod, cherry tomatoes and midget trees and fry for 2 minutes, stirring gently. Pour in the stock, bring to the boil and simmer for 2-3 minutes until you are happy that the cod is cooked through – check by pulling out one of the thickest pieces and cutting it in half to make sure it has turned from raw, pale flesh to cooked bright white.

3 Warm up the lentils in the microwave according to the packet instructions, then carefully tip them into the pan with the cod. Drop in the spinach and stir it through to wilt.

4 Finally, stir through the chopped parsley and lemon juice and serve.

Food exclusive: Joe Wicks new Lean in 15 recipes part two

Moussaka burger

REDUCED-CARB

 

SERVES 1

 

Ingredients

225g reduced-fat lamb mince

1 clove garlic, crushed

1 tsp ground cumin

1 tsp ground coriander

1½ tbsp olive oil

3 large rounds of aubergine (sliced about ½ cm thick)

a few slices of cucumber, to serve

a few slices of red onion, to serve

1 tbsp Greek yoghurt, to serve

handful of mint leaves, to serve

salt and pepper

 

Method

1 Preheat your grill to maximum. Drop the lamb mince into a large bowl, then add the garlic and sprinkle in the cumin and coriander along with a good pinch of salt and pepper. Get your hands stuck in and pummel the ingredients together until well combined.

2 Divide the mixture into two large, thin patties, lay them on a baking tray and slide under the grill. Cook for about 5 minutes on each side. When cooked through, turn off the grill but leave the patties to keep warm until you’re ready to eat.

3 While the patties are cooking, heat the olive oil in a large frying pan over a medium to high heat. When hot, carefully lay in the aubergine slices and cook for 2-3 minutes on each side until the aubergine is slightly softened and browned. Remove the slices and season with a little salt and pepper.

4 To construct your giant burger, place a slice of aubergine on a plate, top with one of the lamb patties, then stack half the cucumber and red onion slices on top, dollop on half the Greek yoghurt and scatter with half the mint leaves before adding another layer of aubergine. Repeat the stack with the second patty and remaining ingredients, finishing with an aubergine ‘lid’. I’m not going to lie – you’re going to need a big napkin for this one.

Spicy scrambled eggs with chorizo

I’m a massive fan of eating fats and this meal with eggs and chorizo cooked in coconut oil is perfect. It will give you all the energy you need to go out and win.

REDUCED-CARB

 

SERVES 1

 

Ingredients

½ tbsp coconut oil

75g cooking chorizo, diced into 1cm pieces

¼ courgette, diced into 1cm pieces

50g kale, stalks removed and leaves roughly chopped into small pieces

2 spring onions, finely sliced

1 red chilli, finely sliced – remove the seeds if you don’t like it hot

¼ red pepper, de-seeded and finely sliced

3 eggs black pepper

chopped coriander, to serve

 

Method

1 Melt the coconut oil in a wok or large frying pan over a medium-to-high heat. Add the chorizo and stir-fry for 2 minutes.

2 Now add the courgette, kale, spring onions, chilli and red pepper. Stir-fry for 2-3 minutes until the ingredients start to brown. Pour in 2 tablespoons of water, letting it steam up and disappear – this will help ensure all the ingredients are cooked through.

3 Whisk together the eggs, adding a generous pinch of pepper to the mix. Pour the eggs into the pan with the rest of the ingredients and cook them as you would scrambled eggs, drawing the cooked egg from the edges into the middle until all the egg is cooked. I like to let the bottom brown a little.

4 Slide the bulked-up scrambled eggs on to a plate and scatter over the chopped coriander.

Food exclusive: Joe Wicks Lean in 15 recipes and workouts

SNACK REMINDER

My eating plan includes two healthy snacks a day – good examples include 75g blueberries, 30g nuts, a boiled egg, 85g beef jerky, an apple, or any of the snack recipes in the book, such as my smoked salmon and butter bean dip or prawn and sweetcorn fritters. Treats, such as last week’s muffins and cookies, are allowed occasionally, too – on training days only, no more than two days a week after a workout.

Dairy-free raspberry ice cream

This is for those days when you’re really craving something sweet. It’s a nice little treat to have but serves two, so be sure to make it with a friend or you’ll end up eating the lot and falling asleep on the sofa. It’s super-quick to make but needs 4 hours in the freezer.

SERVES 2

Ingredients

1 banana, chopped into 2cm chunks

150g ripe raspberries splash of almond milk

1 scoop (30g) vanilla protein powder

1 tsp vanilla extract

1 tbsp almond butter

toasted pecans, to serve

Method

1 Spread the fruit over a tray lined with baking parchment, ensuring everything is well spaced. Slide into the freezer and leave to freeze overnight, or for a minimum of 4 hours.

2 When ready to eat your ice cream, remove the frozen fruit from the freezer and leave to warm up for 5 minutes.

3 Place the fruit in a food processor along with all the other ingredients apart from the pecans. Pulse the ingredients until they reach a thick ice cream consistency.

4 Serve up scoops of the ice cream topped with the toasted pecans.

Food exclusive: Joe Wicks new Lean in 15 recipes part two

OUR SPECIAL VIDEO WITH JOE!

See Joe explaining Volume Resistance HIIT in our exclusive workout taster session below…

Food exclusive: Joe Wicks Lean in 15 recipes and workouts

GET JOE’S NEW BOOK FOR A SPECIAL PRICE

Our extract is adapted from Lean in 15: The Shape Plan by Joe Wicks, to be published on Thursday by Bluebird, price £16.99. As well as Joe’s introduction and detailed step-by-step workouts, chapters explain the basics of Lean-in-15 nutrition, why the programme works and how to get started. There’s a meal planner to inspire you, followed by recipe sections packed with reduced-carb and carb-rich meals, plus snacks and treats. To order a copy for £11.89 (a 30 per cent discount) until 26 June, visit you-bookshop.co.uk, or call 0844 571 0640; p&p is free on orders over £15.

 

Extracted from Lean in 15: The Shape Plan, including recipes from the book and others exclusive to YOU.

Cover and food photographs Maja Smend

Fitness and author photos Glen Burrows

Food styling Bianca Nice

Food prop styling Lydia Brun and Robert Merrett