-- Joe Wicks is a nutrition coach who achieved online fame when he began posting 15-second videos of meals that could be made in 15 minutes or less.
Known as “the body coach,” Wicks developed the popular 90 Day SSS plan to help people tailor their diet and exercise to shift, shape and sustain their bodies (hence the three s's).
Nut and Mango Smoothie (serves 1)
This fruity smoothie is ideal for a last-minute breakfast on the go. With healthy fats and a scoop of protein powder, this is way better for you than any bowl of boxed cereal. Try not to get into the habit of having smoothies every day, though. As I always say, real food wins over dust every time.
4 oz sliced mango
2 tbsp almond or cashew butter handful of ice cubes handful of raspberries
1 scoop (30g) vanilla or strawberry protein powder
½ cup almond milk
Place all the ingredients in a blender and blend until smooth.
TOP TIP: Warning! Don’t go nuts with your nuts. While they are a great source of protein, fiber and essential fats, nuts also contain lots of calories. It’s very easy to crack open a ½-pound bag and finish the lot without feeling full. But remember every gram of fat contains 9 kcal, so overeating nuts will not help with your fat loss. I recommend a snack portion of about one ounce. Also, try to get a variety of different nuts as they contain different vitamins. Almonds, walnuts and cashews are my personal favorites.
Eggs Baked in Avocado (serves 1)
This is becoming a bit of a signature dish for me. I’ve posted it a few times, and I love seeing people make it at home and share it on Instagram. It contains more healthy fats than you can shake a stick at . . . oh, and it’s got bacon too, so you know it’s going to taste as good as it looks.
4 slices Canadian bacon
1 ripe avocado
salt and pepper
1 red chile, finely sliced— remove the seeds if you don’t like it hot
Preheat the broiler to high, then lay the bacon on the broiler pan or a baking sheet and slide underneath. Broil for 3 minutes on each side.
Meanwhile, cut your avocado in half, remove the pit and scoop out a generous tablespoon of flesh from each half to create a hole big enough for the egg. No need to waste the leftover avocado—you can save it to make some guacamole or just eat it on the spot!
Crack an egg into each avocado half, season with a little salt and pepper and place on a microwaveable plate. Cook the eggs in 30-second bursts for 2 minutes—this should ensure firm whites, but runny yolks.
Serve up the baked eggs and avocado with the bacon and a scattering of chile.
Top Tip: To stop the avocados rocking on the plate, slice off a little bit underneath to make a flat base.
Turkey Meatballs With Feta (serves 1)
These meatballs were a hit on Instagram, ranking as one of my most popular videos. The cheesy sauce also tastes great with beef meatballs. Feel free to throw in any extra veg you have left in the fridge too. This can be made ahead and frozen.
½ tbsp coconut oil
½ red onion, diced
1 red or yellow bell pepper, thinly sliced
½ zucchini, diced
10 oz ready-made turkey meatballs (available at most supermarkets)
1 can (14 oz) chopped tomatoes
¾ oz feta, crumbled
½ bunch of parsley, leaves only, roughly chopped— optional
Heat the coconut oil in a large frying pan over medium to high heat. Add the onion, bell pepper and zucchini, and stir-fry for 2 minutes until the vegetables begin to soften and wilt.
Increase the heat to maximum and roll the meatballs into the pan. Fry for 2–3 minutes, moving them frequently so they brown all over.
Winner’s Protein Pancakes (serves 1)
Oooh, I can eat pancakes and get lean? Yes please—sold! These may look naughty, but they’re actually the perfect post-workout treat, so stack ’em up and enjoy. You’ve earned them!
1 banana, roughly chopped
1 scoop (30g) vanilla protein powder
One-third cup rolled oats
1 tbsp coconut oil
full-fat Greek yogurt, blueberries and raspberries, to serve
Whizz up the banana, protein powder, egg and oats in a blender to make your batter.
Heat up half the coconut oil in a nonstick frying pan over medium heat. Pour little puddles of batter into the pan— I usually get 3 pancakes, with about half the batter in the pan at once. Cook for about 1 minute on each side. Remove and repeat the process with the rest of the batter.
Serve with a dollop of yogurt and a few berries.
Pour in the chopped tomatoes and bring to a boil, then reduce the heat and simmer for 5 minutes, or until the meatballs are fully cooked through. To check, cut the largest one in half and make sure all the meat has turned from pink to white.
Remove the pan from the heat, crumble over the feta and sprinkle with parsley, if using.
Build-Up Bagel (serves 1)
Long live the build-up bagel. For some reason, people on my plan go absolutely bonkers for this post-workout bagel. I think they feel naughty eating it—but, like I say, you’ve just trained and earned those carbs, so no need to feel guilty. Go for good-quality cooked meat, not the nasty cheap re-formed stuff. If you don’t want to bother with poaching the egg, you could always just boil and slice it instead.
1 plain bagel
2 tsp chipotle paste or barbecue sauce
1 tbsp full-fat Greek yogurt
large handful of arugula
1 tomato, sliced
5 oz deli-style cooked turkey or chicken breast
2½ oz deli-style sliced roast beef
Bring a saucepan of water to a boil. Carefully crack your egg into the hot water, reducing the heat until the water is just “burping.” Cook the egg for about 4 minutes for a runny yolk, then carefully lift it out with a slotted spoon and drain on paper towels.
Slice the bagel in half and toast it for a couple of minutes.
Spread the toasted bagel evenly with the chipotle paste or barbecue sauce and the yogurt, and then begin building your bagel: start with the arugula and tomato, followed by the turkey or chicken and the beef, then the poached egg. Finally, stick the top on the bagel and get munching!
Recipes from LEAN IN 15 by Joe Wicks. Copyright © 2016 by Joe Wicks. Reprinted by permission of William Morrow, an imprint of HarperCollins Publishers.