Olivia Gerken - 90 Day Plan Cycle 1 - 779102019

the
90
day
plan

Cycle 1

Olivia Gerken

Introduction

Hi Olivia,

Welcome to your 90 Day Plan. This is where your
journey to a fitter, stronger, leaner and healthier body
begins.

Each month you will receive a set of new quick
and easy recipes alongside new workouts that are
short, intense and very effective. You can exercise
at whatever time of day suits you best and pick the
foods you love, meaning it’s flexible, enjoyable and
sustainable.

This plan will transform the way you eat and exercise,
which in turn will transform the way you look and feel.

It has been created to put you on a small energy
deficit so that you burn more energy than you
consume. This is essential for fat loss but please
don’t worry, you will not be going hungry as we have
carefully tailored your portion sizes. In fact, people
often can't believe how much food they can eat on the
plan and still burn fat.

I don’t believe in counting calories so I haven't added
these figures in your recipes. I want you to focus only
on enjoying your food, taking control in the kitchen
and learning how to cook new dishes.

2

The key to success on this plan will be organisation.
I call it "prepping like a boss", where you prep your
meals in advance. This is how you set yourself up for
success each day.

This journey is going to be challenging, with highs
and lows. There may be times when you want to quit,
but remember, you’re not alone. Everyone struggles
making lifestyle changes to begin with, but it does get
easier. Forming new habits takes time and patience,
which is why I created the 90 Day Plan.

Always remember, if you don’t manage to complete all
your workouts in a week or you have a day where you
don’t follow your meal plan or you have a blowout,
don't worry. Just accept it and be more prepared the
next day.

Don’t let a bad day of eating become a bad week of
eating.

I’ve aimed to keep this plan as simple and easy to
follow as possible, but if at any time you require more
information, please click here to log in and use our live
chat service. My team of Support Heroes are here to
guide you and motivate you throughout your 90 day
journey.

3

This plan has been designed for mobile use and will
be best viewed on your phone. So save it to iBooks
or your favourite e-book app for the best viewing
experience. This way you can bookmark your favourite
recipes for easy access.
Finally, if you haven’t already, click here to join our
official Facebook community for the 90 Day Plan.
There you will be able to connect with others on their
90 Day journeys and share tips and ideas to support
your own journey.
Good luck, go and smash it.

Joe Wicks

The Body Coach

4

Contents

6 Training
7 What will I be doing?
8 The workouts
9 Workout 1
10 Workout 2
11 Workout 3
12 Workout 4
13 Workout 5
14 Create your own HIIT workout
15 What exercises can you use?
16 Top training tips for Cycle 1

17 Food & nutrition
18 How will I be eating?
19 Training days and rest days
20 Meal frequency
21 Prep like a boss
22 Ingredient swaps
23 Protein powder
24 Top food tips
25 Hydration
26 Additional drinks
27 Understanding macros

29 Carbohydrate refuel meals
58 Reduced carbohydrate meals
107 Snacks
113 Create your own

121 Supplements
122 Optional supplements
124 The Body Coach Complete Bundle

5

Training

Let’s
sguept eyrofuit

What will I be doing?

The aim of the training in Cycle 1 is to build your
fitness levels and get your body burning fat. To do this
you will be completing 25-minute HIIT sessions.

What is HIIT?

High intensity interval training involves short bursts of
intense exercise, followed by short rest periods. These
exercises can be anything that challenges your body.
I have put together five exclusive workouts that offer
lots of variety and are suitable for all levels.

Why HIIT?

HIIT is a highly effective way of training for fat loss.
Minimal time, maximum results. Remember, HIIT is
relative to you and your body, so just aim to push
yourself as hard as you can during each session.

How often will I be training?

You will aim to do 4–5 HIIT workouts per week (25
minutes per session). You can use any of the workouts
included in this plan or create your own workout at
home or in the gym.

7

The workouts

I filmed the full workouts for Cycle 1 in my kitchen
at home so that we can train together. These are
exclusive to the 90 Day Plan and have been hosted
privately on YouTube so only clients of my plan can
view them.

You will have the option to train with me in real time,
or if you prefer to do it alone you can watch the
exercise demo video and go for it solo.

If at any point you come across a move you can’t
carry out, simply swap it for one you can. For example,
replacing burpees for running on the spot is totally
fine.

The workouts will get progressively more challenging
as I introduce new exercises and also change the
work-to-rest ratios. This keeps the workouts fun,
challenging and varied.

Do I have to do all 5 workouts?

My suggestion is to give all 5 workouts a go during
week one. This will give you a feel for the types of
exercises and routines you enjoy. If you find there
is one you really love then you could always repeat
it more than once a week and just drop one of the
others.

8

Workout 1

5 exercises, 30 seconds work, 30 seconds rest, complete 5 times
Video includes a warm up and cool down

1 Squat jab cross
2 Walk-down push ups
3 Sprint on the spot (high knees)
4 High plank shoulder taps
5 Reverse lunges

Train with Joe Exercise demo

9

Workout 2

8 exercises, 35 seconds work, 25 seconds rest, complete 3 times

1 High knees fast punches
2 Reverse lunge knee drive (left leg)
3 Reverse lunge drive knee (right leg)
4 Box push-ups
5 Slow motion burpees
6 Squat floor touches
7 Shuffle with 8 punches
8 Up-down plank

Train with Joe Exercise demo

10

Workout 3

6 exercises, 30 seconds work, 20 seconds rest, complete 5 times

1 Climb the rope
2 Hand release push-ups
3 Truffle shuffle
4 Burpees
5 Bear to crab
6 Power squat jacks

Train with Joe Exercise demo

11

Workout 4

12 exercises, 40 seconds work, 20 seconds rest, complete twice
1 Reverse lunges
2 Bear crawls
3 3 second sprint crunch 3 second high knees
4 Up-down plank squat thrusts
5 Reverse crunches
6 Mountain climbers
7 1 squat, 1 squat jump
8 Crab toe touches
9 Side lunges

10 Burpee lateral shuffle
11 High plank shoulder tap toe touch
12 High knee punches

Train with Joe Exercise demo

12

Workout 5

10 exercises, 40 seconds work, 20 seconds rest, complete twice

1 Squats
2 2 push-ups, 8 mountain climbers
3 Broad jumps shuffle back
4 Squat, 2 lunges
5 Slow motion squat thrust
6 Sprint on the spot (high knees)
7 Kick throughs
8 Slow motion spider climbers
9 Lunge jumps
10 Up-down plank burpees

Rest 1 minute

4 exercises, complete each exercise twice, 20 seconds on 10
seconds off

1 Bicycle crunch
2 Leg up toe touches
3 Single leg crunches (20 seconds per leg)
4 Plank hold

Train with Joe Exercise demo

13

Create your own HIIT workout

If you ever want a change from the workouts that I
have provided, then here are some guidelines on how
to structure your own HIIT workouts.

Duration: 25 minutes

This is how long you should aim for your workouts
to last. Don't forget to warm up before you start and
to properly cool down and stretch once you have
finished.

Working set: 30–45 seconds

This is where you will perform your chosen exercise
to your maximum effort. When starting out you
should aim for 30 seconds, but feel free to increase or
decrease this depending on your fitness levels.

Resting set: 15–60 seconds

This is where you will slow down or come to a
complete stop after your working set. This is an
important time to let your heart rate decrease and get
some air into your lungs before really pushing again
on the next working set.

You would then repeat your working sets and resting
sets until you have completed the full 25 minutes.

14

What exercises can you use?

The best part of HIIT is that it can be done anywhere
with any type of cardio exercise. You could create your
own home session using bodyweight exercises such
as the ones in my videos or you could use any cardio
equipment such as the treadmill, exercise bike, rower,
cross trainer, boxing bag, skipping rope, etc…

Check out my YouTube channel for more inspiration.

Alternatively, if you do enjoy classes such as cross fit,
spin, body pump and others then feel free to do these
in place of one of my HIIT workouts. One workout per
day is enough to get results, so don’t feel you need to
do two workouts in a day.

Ultimately, consistency with your exercise is key to
success, so I really want you to enjoy your workouts.
This plan is flexible in that way, so one day you could
do a real-time workout with me, another day you
could do a spin class with a friend and another you
could just go outside your house and do hill sprints.
Providing you follow your meal plan and just smash
one decent workout 4–5 days per week, you will see
fat loss results.

As always, please get in touch with my team of
Support Heroes if you are not sure about something or
have any more questions.

15

Top tips to winning on Cycle 1

1. Schedule your workouts into your calendar for
the week ahead. Treat them like an important
business meeting. Get there, turn up and boss it.

2. Always warm up before every workout, as shown
in Workout 1. It is important to prepare the body
and mind for the workout ahead and also to
reduce the risk of injury.

3. Likewise, be sure to cool down after each workout.
HIIT is designed to be taxing, so looking after your
body is important and this will help with recovery.

4. Stay off the sad step (the bathroom scales)
until the end of Cycle 1. I want you to focus on
the important things like your improved fitness,
energy levels and sleep.

5. Remember, my Support Heroes are here for
you whenever you need them. If you have any
questions about Cycle 1 training, or would like to
adapt these workouts for the gym, please get in
touch via your client login area.

6. If you experience any pain or discomfort
throughout your time on the plan, please get in
touch with one of our Support Heroes or seek
medical advice. Although the workouts should be
challenging, we don’t want you to work through
pain or cause any unnecessary injury.

16

Food &
nutrition

Let’s
eat

How will I be eating?

We’ve got the training sorted, now it's time to start
fuelling your body correctly. Your nutrition is going to
really determine how much your body transforms over
the next 90 days. Remember, you can't out-train a
bad diet.
During Cycle 1 you will be consuming most of your
carbohydrates after your workouts on training days.
Check out the video below for a quick introduction
into how you will be eating in Cycle 1.

How you will be eating in Cycle 1

18

Training days and rest days

On training days, you will be having:

-- One carbohydrate refuel meal (post workout)
-- Two reduced carbohydrate meals
-- Two snacks

On rest days, you will be having:

-- Three reduced carbohydrate meals
-- Two snacks

You should always aim to eat THREE meals and TWO
snacks per day.
Carbohydrate refuel meals

These meals are rich in carbohydrates to restore
energy levels and are lower in fat, with a good portion
of protein to aid muscle growth and recovery.
Reduced carbohydrate meals

These meals are rich in healthy fats to provide a
stable source of energy and lower in carbohydrates,
with a good portion of protein to aid recovery.

19

Snacks

In addition to your three daily meals, we recommend
eating two snacks from the list included in your plan.
They are there to help you maintain steady energy
levels throughout the day.

Meal frequency

Whilst following the plan, you are free to eat the food
recommended here whenever you like. There are just
two rules to follow:

1. Make sure that you are consuming all of the
meals and snacks over the course of each day.

2. After a workout you should aim to eat a
carbohydrate refuel meal.

Please note: Skipping meals and snacks will likely slow
down your progress. Your daily calories have been
tailored to give you the best chance to burn body
fat, and so missing some out may negatively impact
results.

I recommend finding a meal pattern that works for
you and your lifestyle as this will really help to make
these positive changes stick.

20

Prep like a boss

I have always said that good organisation and
preparation is key to getting the body you want.

With this plan I have tried to make it as easy as
possible for you by including recipes that are quick
and easy to prepare. Most of the recipes in your plan
can also be cooked in bulk and then stored in the
fridge or freezer. Meals will last up to 3-4 days in the
fridge and up to 1 month in the freezer.

I would recommend that you write out a weekly meal
plan and stick it on your fridge as a reminder. Try to
pick an evening each week to batch prepare a load of
meals and stock up those Tupperware boxes. This will
really help you to stay on track throughout the week.

Portions

Your meal plan has been tailored to provide your
body with the ideal calories to fuel your workouts and
burn fat. Stick to the recipes as closely as you can to
achieve the best possible results.

Please note: Unless specified otherwise, the amount
of each ingredient detailed in your plan refers to the
uncooked/raw weight. This is the most accurate way
for us to calculate the calories and macronutrients
that you will be consuming.

21

Ingredient swaps

I believe that sustainability and flexibility go hand in
hand. What that means is that if you are following a
meal plan that is flexible, then it is far easier to stick
to. That’s what the 90 Day Plan is all about. With this
in mind, please click here to access our online food
swap tool.

You can enter in an ingredient that you wish to swap
(with the weight/amount from your specific recipe)
and choose from a list of alternative options. If you
have any issues with this tool, my team of Support
Heroes will be happy to help.

Allergies and intolerances

Don't worry if there are any ingredients included in this
plan that you are unable to eat. For the most common
allergies, we have provided alternative ingredient
advice within each recipe. If you have any questions or
concerns, please get in touch with my team of Support
Heroes.

22

Protein powder

You will notice that some of the meals and snacks in
your plan contain protein powder. We recommend the
Impact Whey protein powder from Myprotein; more
details on this and other Myprotein products can be
found in the Supplements section of your plan.
It’s no problem if you prefer to use an alternative
brand, but please stick as closely as you can to the
nutritional limits below to ensure the protein powder
fits in with your meal plan.
Nutritional information (per 100g):
Calories: 360-440 kcal
Protein: 70-90g
Carbohydrates: <13g
Fats: <12g

23

Meal variety

One thing you will notice about the 90 Day Plan is the
wide range of recipes provided. This is to encourage
you to have a varied diet, as this will help you to get
all the vitamins and minerals you need as well as
keeping it exciting and fresh.

Keep the following points in mind when planning out
your meals for each week.

-- Try to avoid eating red meat more than a few
times per week.

-- Limit processed meats to no more than a few
times per week.

-- Always aim to eat at least two portions of fish per
week, including at least one portion of oily fish.
Limit oily fish to a maximum of four portions per
week (or two if you are trying for a baby or breast
feeding).

-- Aim to eat a variety of vegetables throughout the
week and include as much green veg as you like.

24

Hydration

There are numerous benefits to staying well hydrated
and drinking plenty of water is vital for the body to
burn fat effectively. Drinking the right amount of water
will promote healthier skin, improve digestion and
even reduce fatigue.

This is why it is so important that from the moment
you wake up in the morning you hydrate your body
and continue to do so throughout the day, including
during your workouts.

Aim to consume 2.75 litres of water per day. Make this
easier by keeping a water bottle with you throughout
the day.

Please note: The recommended amount of water is
in addition to things like coffee, green tea, protein
shakes, etc.

At first you may feel a little bloated from the increase
in water. However, it won’t last long and, believe me,
your body needs it.

25

Additional drinks

If you drink tea or coffee, try to limit this to 1–2 cup(s)
per day to avoid your body becoming reliant on
caffeine. During your time on this plan you will learn
that proper diet and nutrition will give your body all
the energy it needs, with no need for extra caffeine
boosts. Feel free to drink herbal tea throughout the
day. With any of these hot beverages, please avoid
adding sugar.

It may seem obvious, but please avoid all sugary
drinks such as soft drinks whilst following the plan.
They are no good for you and even the sugar-free
versions are full of chemicals and artificial flavours.

You won’t like to hear it, but alcohol could be the one
thing holding you back from achieving the body you
want.

Unlike macronutrients such as carbohydrates, proteins
and fats, alcohol is full of empty calories: calories
without nutritional value. This will slow down your
progress as your body needs to burn through the
alcohol before it starts burning any fat. Please try your
best to cut out alcohol as much as possible while on
the plan. However, life is for living and it’s important to
enjoy social occasions, so if you do decide to have a
drink or two, do not panic. Get back on track the next
day and smash a workout.

26

Understanding macronutrients

I don’t like to talk too much about calories or
macronutrients because I want to keep things simple.
However, over the next couple of pages, I will provide
a little insight into the roles that macronutrients will
play in your journey.

Nutrients are needed for our bodies to grow and
function correctly. We need a whole range of
nutrients, for a wide variety of reasons and in many
different quantities. The ones that we need in large
amounts are called macronutrients.

The three macronutrients are carbohydrates, fats and
proteins.

Carbohydrates

On the days that you exercise, your body’s stored
carbohydrates are used during intense HIIT and
need to be topped up ready for the next session.
Replenishing your body’s stores of carbohydrates
with a carbohydrate refuel meal will aid recovery and
ensure that you have the energy ready for your next
workout.

27

Fats

As a stable source of energy, fats will fuel your body
for all of the low-intensity activities that you do during
the day, such as walking, sitting at your desk and
sleeping. This makes them perfectly suited to your rest
days. Fats also help to regulate your hormones and
without them your body would not be able to properly
absorb many vitamins.

Proteins

Protein has a number of important roles in the body.
All of your meals will contain a good portion of protein
to help with the growth and repair of your muscles,
but also with the production of hormones that help
keep you feeling fuller for longer.

28

Carb
refuel
meals

Post
workout

Good on the go

Apple bircher muesli

Serves 1

35g rolled oats
25g vanilla protein powder
15g dried cranberries or raisins
Pinch of ground cinnamon
80ml fresh apple juice
1 apple, such as Cox or Braeburn, cored and grated
1 tsp ground flaxseed
1 tbsp yoghurt, such as Greek, natural, soya
10g chopped almonds

Carb refuel meal - post workout 30

Method

Combine the oats, protein powder, dried cranberries or raisins
and cinnamon in a bowl. Stir in the apple juice, cover and chill
overnight. The next morning, stir through the grated apple,
ground flaxseed and yoghurt. Scatter over the nuts and serve.

Alternative ingredients

To make this nut free, swap the almonds for the same grams of
seeds (e.g. pumpkin, sunflower) or you could use extra ground
flaxseed.

Tip

Make a batch of the oats, protein powder, dried cranberries or
raisins, cinnamon and apple juice to keep in the fridge for up to
3 days. Then add the remaining ingredients on the day that you
eat the museli.

Carb refuel meal - post workout 31

Quick and easy

Huevos rancheros 32

Serves 1
1 tsp olive oil
½ red onion, peeled and finely chopped
½ red pepper, deseeded and finely diced
1 clove of garlic, peeled and crushed
140g tinned chopped tomatoes
½ tsp smoked paprika
2 medium eggs
2 small corn tortillas
105g tinned black beans, drained
20g feta, crumbled
Small bunch of coriander, roughly chopped

Carb refuel meal - post workout

Method

Preheat the grill to high then heat half of the oil in a frying pan.
Add the onion, pepper and garlic and fry gently for 5 minutes
until soft. Add the tomatoes and smoked paprika, bring to a
simmer then cook for 5 minutes until thickened and reduced.
Season to taste and set aside.

Meanwhile, heat the remaining oil in a separate frying pan over
a medium-high heat. Crack the eggs into the pan and fry for a
couple of minutes until the whites are set. Whilst the eggs are
frying, warm the tortillas under the grill until crisp and heat the
beans in the microwave for a couple of minutes.

Spoon the tomato sauce over the tortillas then top with the
beans and eggs. Finish with the feta and coriander then serve.

Tip

Batch cook several portions of the tomato sauce. This will store
in the fridge for up to 3 days or can be frozen for up to 1 month.
Defrost overnight in the fridge and reheat in the microwave.

Alternative ingredients

To make this recipe dairy free you can swap the feta cheese for
50g of extra black beans or an extra egg.

Carb refuel meal - post workout 33

Quick and easy

Quinoa protein pancakes with
spiced berries

Serves 1

155g cooked quinoa (50g uncooked weight)
1 medium egg
2 medium egg whites
25g vanilla protein powder
1 tsp honey
½ tsp ground cinnamon
2 tsp coconut oil
75g mixed berries
½ tsp mixed spice

Carb refuel meal - post workout 34

Method

Whizz up the quinoa, egg, egg whites, protein powder, honey
and cinnamon in a liquidiser until smooth.

Melt the coconut oil in a frying pan over a medium-high heat
and fry large spoonfuls of the batter for 1 minute, then flip and
cook for a further 30 seconds. Repeat with the remaining batter.

Roughly mash the berries with a fork then stir through the
mixed spice. Stack up the pancakes and spoon the berries over
the top to serve.

Tips

Cook the quinoa the night before to save time in the morning.

Enjoy these pancakes with the whole family by making a
second batch alongside your own. For children, leave out the
protein powder.

Carb refuel meal - post workout 35

Quick and easy

Smoked salmon and
scrambled egg bagel

Serves 1

½ tsp olive oil
2 medium eggs, beaten
2 egg whites, beaten
½ large tomato, diced
Salt and pepper
1 big handful of baby leaf spinach
1 plain bagel, split and toasted
45g smoked salmon
Squeeze of lemon juice

Carb refuel meal - post workout 36

Method

Heat the oil in a non-stick frying pan and add the beaten eggs
and egg whites. Cook gently, stirring constantly until they start
to set. Remove from the heat, fold in the tomato and season to
taste.

Put the spinach into a bowl with a spoonful of water, cover and
microwave for 1–2 minutes until wilted. Tip the spinach out onto
a few sheets of kitchen roll and squeeze out the excess moisture.

Sit the bottom half of the bagel on a plate, top with the spinach
then spoon the eggs over. Lay the smoked salmon on top,
squeeze over a little lemon juice then top with the remaining
bagel half.

Tip

If there is a lot of filling you might find it easier to spread
everything over both halves of the bagel and think of it more as
salmon and eggs on toast.

Carb refuel meal - post workout 37

Good for batch cooking

Cowboy beans with 38
poached egg

Serves 1

1 tsp olive oil
105g chicken sausages, roughly 3
160g tinned chopped tomatoes
1 tsp tomato puree
1½ tsp Worcestershire sauce
1 tsp smoked paprika
1 tsp honey
1 tsp Dijon mustard
205g tinned cannellini beans, drained
Salt and pepper
1 medium egg

Carb refuel meal - post workout

Method

Heat the oil in a saucepan over a medium heat, add the
sausages and fry for 5 minutes until browned all over. Remove
from the pan and set aside.

Pour the tomatoes into the pan then stir in the tomato puree,
Worcestershire sauce, smoked paprika, honey and mustard. Add
a splash of water, bring to the boil then simmer for 5 minutes.

Chop the sausages into bite-sized pieces, stir into the tomato
sauce then add in the beans. Bring back to a simmer then cook
gently for 5 minutes. Season to taste.

Meanwhile, crack the egg into a small pan of simmering water
and poach gently for roughly 3 minutes until the white is set and
the yolk is still runny. Spoon the beans into a bowl, top with the
poached egg and serve.

Tips

Batch cook several portions of the recipe (without the poached
egg) then divide into portions and freeze some for later use.

This will keep in the fridge for up to 3 days or can be frozen for
up to 1 month. Defrost overnight in the fridge and reheat in the
microwave before serving with the poached egg.

Carb refuel meal - post workout 39

Quick and easy

Oatmeal raisin cookie
smoothie

Serves 1

105g banana (roughly 1 medium banana)
150ml unsweetened almond milk
75g yoghurt, such as Greek, natural, soya
20g vanilla protein powder
30g ground flaxseed
20g rolled oats
30g raisins
Pinch of ground cinnamon
Handful of ice

Carb refuel meal - post workout 40

Method

Mega simple; just combine everything in a liquidiser and blend
until smooth. Adjust the amount of ice used to make it thicker or
smoother.

Alternative ingredients

To make this nut free, swap the almond milk for the same
amount of another milk (e.g. soya).

Tip

To make things quicker in the morning, weigh the dry
ingredients straight into the liquidiser the night before. Then it’s
just a case of adding the wet ingredients and blending.

Carb refuel meal - post workout 41

Quick and easy

Overnight oats

Serves 1

25g vanilla protein powder
80g yoghurt, such as Greek, natural, soya
50g berries, such as raspberries, blueberries or blackberries
80ml unsweetened almond milk
1 tsp ground cinnamon
40g rolled oats
1 tsp honey
15g flaked almonds

Carb refuel meal - post workout 42

Method

Place the protein powder, yoghurt, berries, almond milk
and cinnamon into a blender and blitz until smooth. Pour
the mixture into a bowl and stir in the oats, then cover and
refrigerate for at least 4 hours, preferably overnight. If oats are
too thick, add a splash more milk to loosen it up.

When ready to eat, drizzle with honey and top with the
almonds.

Alternative ingredients

To make this nut free, swap the almonds for the same grams of
seeds (e.g. pumpkin, sunflower) and swap the almond milk for
the same amount of another type of milk (e.g. soya).

Carb refuel meal - post workout 43

Good for batch cooking

Banana and coconut muffins

Makes 6 servings

205g plain flour
50g desiccated coconut
2 tsp ground cinnamon
11/2 tsp baking powder
11/2 tsp bicarbonate of soda
Pinch of salt
105g vanilla protein powder
25g coconut oil, melted
280ml reduced-fat soured cream
95g honey (roughly 4 tbsp)
100ml skimmed milk
3 large eggs, beaten
410g banana, mashed (roughly 4 medium bananas)

Carb refuel meal - post workout 44

Method

Preheat the oven to 180ºC. Combine the flour, desiccated
coconut, cinnamon, baking powder, bicarbonate of soda and
salt into a large bowl and make a well in the middle.

Put the remaining ingredients (except the bananas) into a
liquidiser and blend until smooth. Pour into the dry ingredients
and fold together until smooth.

Fold in the bananas then divide the mixture between a 12-hole
muffin tin lined with paper cases. Bake for 15 minutes until risen
and golden then remove from the oven and leave to cool.

This recipe makes 6 servings. If making 12 muffins, you will need
to eat 2 muffins per serving.

Tip

If you plan on freezing the muffins, remove the paper cases then
wrap individually in clingfilm before freezing.

Carb refuel meal - post workout 45

Family friendly

Spicy prawn burgers and 46
sweet potato fries

Serves 1

155g sweet potato, cut into wedges
2 tsp olive oil
Salt and pepper
130g raw king prawns, deveined and chopped
2 spring onions, chopped
1 tsp Thai red curry paste
Small bunch of coriander, chopped
1 tsp yoghurt, such as Greek, natural, soya
1 tsp sriracha chilli sauce
Zest of 1 lime
1 burger bun, split and toasted
2 leaves of baby gem lettuce
4 slices of cucumber

Carb refuel meal - post workout

Method

Preheat the oven to 180ºC. Tip the sweet potato wedges into
a roasting tray, drizzle over half of the oil and season with salt
and pepper. Roast in the oven for 20 minutes.

Meanwhile, put the prawns, spring onions, curry paste and
coriander into a small food processor and pulse to a coarse
paste. Using wet hands, scoop the mixture out and flatten out to
make a burger around 1.5–2cm thick. Heat the remaining oil in
a non-stick frying pan over a medium heat, add the burger and
fry for 2–3 minutes on each side until cooked through.

Mix together the yoghurt, chilli sauce and lime zest then spread
on the bottom half of the burger bun. Top with the prawn
burger, lettuce, cucumber and bun top. Serve with the sweet
potato fries.

Carb refuel meal - post workout 47

Quick and easy

Chipotle steak tacos with
black beans

Serves 1

105g sirloin steak or rump steak, trimmed of fat
1 tsp olive oil
2 tsp chipotle paste
½ tsp ground cumin
Salt and pepper
105g tinned black beans, drained
1/4 red onion, peeled and finely chopped
½ large tomato, finely chopped
1 red chilli, deseeded and finely chopped
Juice of ½ lime
Small bunch of coriander, chopped
2 small corn tortillas

Carb refuel meal - post workout 48

Method

Put the steak into a bowl, add the oil, chipotle paste and cumin
then season with salt and pepper. Toss everything together until
the steak is evenly coated. Set aside to marinate for 10 minutes
(or up to half an hour if you have time).

Preheat a griddle pan to a high heat, add the steak and cook
for 3 minutes on each side or until cooked to your liking. Set
aside to rest for 5 minutes.

Meanwhile, tip the beans into a small saucepan, add a splash of
water and heat gently. Roughly crush the beans with the back
of a fork then season to taste.

Combine the onion, tomato, chilli, lime juice and coriander in a
small bowl and season to taste, then warm the tortillas under
the grill until crisp.

To serve, spread the beans over the tortillas then slice the steak
and pile on top. Spoon over the salsa and serve.

Carb refuel meal - post workout 49

Good for batch cooking

Piri piri chicken bake 50

Serves 1

170g sweet potato, diced into 2cm chunks
½ red pepper, deseeded and diced
½ red onion, peeled and cut into wedges
1½ tsp olive oil
Salt and pepper
2 cloves of garlic, peeled and crushed
Juice of 1 lemon
1 tbsp red wine vinegar
1 tsp tomato puree
2 tsp hot sauce
1 tsp dried oregano
1 tsp smoked paprika
165g skinless chicken breast fillet, cut into strips
Green salad, to serve

Carb refuel meal - post workout