Personal trainer, online nutrition coach and Instagram sensation Joe Wicks knows how to make a day’s worth of delicious food without spending hours in the kitchen. He’s created five recipes especially for BBC Good Food, along with his top tips, as he explains below…
‘My daily menu plan includes three main meals – a reduced-carbohydrate breakfast and lunch, followed by a carbohydrate-refuel dinner to eat after a session of HIIT – High Intensity Interval Training. You can swap the meals around if you prefer to do your workout before lunch rather than in the evening. Staying hydrated helps your body to burn fat, so I like to drink a large glass of cold water straight from the fridge when I wake up, then keep hydrated throughout the day. To keep you full and energised, I recommend having two healthy snacks – I’ve suggested a few of my favourites for you to choose from. Pick two of the following each day and ideally limit fruit snacks to two a week:
- 1 hard-boiled egg
- 23g raw nuts (choose from almonds, macadamias, cashews and walnuts)
- 2 wholemeal rice cakes topped with 1/4 avocado smashed with a squeeze of lemon and some seasoning
- 1 portion of fruit: choose from 55g berries (blueberries, strawberries, raspberries or blackberries), 1 apple or 1 pear, or 165g melon.’
Scrambled egg & feta hash
This speedy, high protein breakfast takes a breezy 15 minutes to make. Packed with flavour from spring onions, chives and feta cheese, the eggs are served on a bed of spinach, keeping the carbohydrate count low. It’s also a source of calcium, vitamin C and iron and provides 2 of your 5-a-day – a great way to kick start your day and stay full until lunch!
Try the recipe for Joe’s scrambed egg & feta hash.
Satisfy your curry cravings with this super-easy, low-carb recipe. Packed with flavour from herbs and spices and plenty of protein from lean chicken and cashew nuts, you can mix up the sides by choosing from spinach, kale, runner beans, asparagus or broccoli. The recipe makes three portions but will keep in the fridge for up to three days – that’s lunch for tomorrow sorted, then!
Try the recipe for Joe’s cashew curry.
Red pepper prawns with basmati rice
You won’t believe how quick and easy this is to make, taking less than 15 minutes to prep and cook. It’s high in protein and carbs, making it an ideal carbohydrate-refuel meal to eat after one of Joe’s 20-minute HIIT workouts.
Try the recipe for Joe’s red pepper prawns with basmati rice.
Turkey bubble & squeak
This quick lunch or supper can be on the table in just 25 minutes and transforms the leftovers from a roast into something much leaner. Make patties out of grated root vegetables and put any leftover turkey or chicken and gravy to good use in the meaty topping, with a dollop of fruity cranberry sauce to finish!
Try the recipe for Joe’s turkey bubble & squeak.
Chicken tagine with spiced Brussels & feta
Even sprout haters will be converted when they try them in this spice-packed dish. Budget-friendly chicken thighs and chickpeas are cooked with coconut oil and topped with crumbly feta cheese. Joe says: ‘I’m a massive fan of Brussels sprouts. This is a really tasty way to cook them – it balances their earthiness with the sweet and spicy flavours of the tagine. If you like bone-in, skin-on chicken thighs, throw those into the mix instead, but you’ll need to increase the overall cooking time by around 15 minutes.’
Try the recipe for Joe’s chicken tagine with spiced Brussels & feta.
Joe Wicks’ new DVD The Body Coach Workout is available online and in all good retailers.
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This article was published on 13 January 2017.
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What is your favourite recipe from Joe? Let us know in the comments below…