The Body Coach two-week food and fitness plan
As part of her Positive Fitness series, Amerley Ollennu has found that logging on can be a huge help with working out…
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Psychologies
This month Amerley Ollennu road tested The Body Coach Joe Wicks' (right) 90-day plan.
Want to know how she ate to support the first cycles of High Intensity Interval Training (hiit)? Here's her cycle one meal plan.
To try the 90-day plan yourself, sign up at thebodycoach.co.uk
WEEK ONE
Monday
- Broccoli toast
- Peanut butter
- Almonds
- Greek omelette
- Avocado dip – celery
- Hiit training followed by protein shake
- Creamy chicken with rice
Tuesday
- Cinnamon, chia seed, coconut porridge with almond milk
- Cashews
- Lean mince stew with spinach
- Avocado dip – celery
- Hiit – protein shake
- Thai green prawn curry with basmati rice
Wednesday
- Lizi's Original Granola, Greek yoghurt
- Berries
- Turkey burger and spinach
- Almonds
- Italian beef and chicken sausage casserole with broccoli
Thursday
- Protein pancakes with berries and Total 0% Greek yoghurt
- Almonds
- Chicken satay with slim noodles
- Salmon pâté
- Hiit – protein shake
- Build-up bagel – chicken, beef, egg, Greek yoghurt, mustard
Friday
- Cinnamon, chia seed, coconut porridge with almond milk
- Cashews
- Salmon fish cakes with cottage cheese and broccoli
- Hiit – protein shake
- Cod, tomato sauce, spinach and rice
Saturday
- Smoothie – Greek yoghurt, raspberries, almond milk, avocado, lemon
- Almonds
- Scrambled eggs and feta hash
- Salmon paté
- Cashew chicken curry
Sunday
- Hiit training – protein shake
- Overnight porridge
- Cashews
- Chicken, green pepper, red pepper and broccoli stir-fry
- An apple
- Ginger salmon
WEEK TWO
Monday
- Mushroom Omelette
- Cashews
- Salmon teriyaki with low carb slim noodles
- Avocado dip with celery
- Hiit – protein shake
- Steak with lime and coriander rice with steamed greens
Tuesday
- Hiit – protein shake
- Overnight oats
- A pear
- Tasty tuna salad
- Almonds
- Stuffed peppers
Wednesday
- Lizi’s granola and Total 0% Greek yoghurt
- Strawberries
- Thai beef stir fry
- Avocado dip with celery
- Almond chicken with low carb slim noodles
Thursday
- Cinnamon, chia, coconut low carb porridge
- Almonds
- Chinese chicken salad
- An apple
- Paprika chicken with broccoli
Friday
- Avocado, raspberry, Greek yoghurt, almond milk, lemon smoothie
- Cashews
- Cajun Turkey mine with steamed greens
- Pear
- Hiit – protein shake
- Steak with coriander and lime rice plus greens
Saturday
- Hiit – protein shake
- Chicken, beef, egg, cottage cheese and mustard bagel
- Cashews
- Teriyaki salmon with low carb slim noodles
- Protein shake
- Italian beef and chicken casserole
Sunday
- Greek omelette
- Melon
- Lean beef stew with an egg and spinach
- Almonds
- Cashew chicken with steamed greens
All meals post-Hiit training should be eaten between an hour and an hour-and-a-half post-exercise.
Photograph: The Body Coach, Joe Wicks
