Olivia Gerken - 90 Day Plan Cycle 1 - 779102019

Family friendly

Chicken cashew curry

Serves 1
1 clove of garlic
2cm ginger, roughly chopped
1 green chilli, roughly chopped
Small bunch of coriander, stalks roughly chopped, leaves picked
1 tsp coconut oil
1/2 white onion, roughly chopped
1 tsp garam masala
1 tsp ground cumin
145g tinned chopped tomatoes
1 stock cube
125g skinless chicken breast fillet, sliced into strips
35g cashews, toasted and finely blended
45g yoghurt, such as Greek, natural, soya
A handful of green vegetables

Reduced carb meals - anytime 101

Method

Add the garlic, ginger, chilli and coriander stalks to a food
processor and whizz until it's a smooth paste, then leave to one
side.

Melt the oil in a wok or large frying pan over a medium-high
heat. Throw in the onion and fry for 2 minutes, stirring regularly.
Sprinkle in the garam masala, cumin and the paste and fry for
3–4 minutes. Pour in the tinned tomatoes and enough water to
create a nice sauce. Crumble in the stock cube, then bring to
the boil.

Add the chicken to the curry sauce and simmer for 4–5 minutes
or until the chicken is cooked through. Check by slicing into one
of the larger pieces to make sure the meat is white all the way
through, with no raw pink bits left.

Finally, stir through the cashews and yoghurt, sprinkle over
freshly chopped coriander leaves and serve with your favourite
green veg.

Alternative ingredients

To make this nut free, swap the cashews for the same amount of
seeds, e.g. pumpkin or sunflower.

Reduced carb meals - anytime 102

Quick and easy

Vietnamese steak with
smashed cucumber salad

Serves 1
3 tsp fish sauce or light soy sauce
3 tsp chilli sauce
1½ tsp sesame oil
Zest and juice of 1 lime
155g sirloin steak or rump steak, trimmed of fat
2 tsp rice vinegar or white wine vinegar
1 tsp sesame seeds, toasted
Small bunch of coriander, chopped
½ cucumber
8 radishes
80g edamame beans, shelled

Reduced carb meals - anytime 103

Method

For the marinade, stir together 1 tsp of the fish or soy sauce, 1
tsp of the chilli sauce, 1/2 tsp of the sesame oil, and zest and juice
of 1 lime in a large bowl. Add the steak, toss to coat then cover
and set aside; ideally leave this to marinate for around an hour,
but 10 minutes is enough to get the flavours working if short for
time.

Whilst the steak is marinating, make the salad. In a large bowl
whisk together the remaining fish or soy sauce, chilli sauce,
sesame oil, the vinegar, toasted sesame seeds and coriander.
Lay the cucumber on a chopping board and give it a few good
whacks; a rolling pin or the base of a frying pan will do the trick.
Chop the cucumber into bite-sized pieces then add to the bowl
with the dressing. Give the radishes a bash and throw them in
with the cucumber before adding the edamame beans. Toss
everything together then set aside.

Heat a griddle pan over a high heat, add the steak and cook
for 2–3 minutes on each side or until cooked to your liking. Set
aside to rest then slice and serve with the salad.

Tips

Make sure you take the steak out of the fridge at least 20
minutes before you plan to cook.

Most supermarkets sell frozen edamame beans- they’re a great
source of protein.

Reduced carb meals - anytime 104

Quick and easy

Chicken jalfrezi

Serves 1
1 tsp coconut oil
155g skinless chicken breast fillet, cut into bite-sized pieces
1 small onion, peeled and sliced
½ green pepper, deseeded and cut into chunks
½ red pepper, deseeded and cut into chunks
1 tomato, diced
1 clove of garlic, peeled and crushed
½ tsp hot or mild chilli powder
½ tsp ground cumin
½ tsp garam masala
½ tsp turmeric
2 tsp tomato puree
10g almond butter
1 tbsp yoghurt, such as Greek, natural, soya
Salt and pepper
2 poppadoms, heated in the microwave

Reduced carb meals - anytime 105

Method

Heat the coconut oil in a deep frying pan over a high heat, add
the chicken and fry for 5 minutes until browned. Remove from
the pan with a slotted spoon and set aside.

Tip the onion, peppers, tomato and garlic into the pan and
fry for 7–8 minutes until softened. Add the spices, fry for a
minute then stir in the tomato puree and almond butter. Add a
splash of water, return the chicken to the pan and cook for 2–3
minutes until the sauce has thickened and the chicken is cooked
through. Remove from the heat, stir through the yoghurt and
season with salt and pepper. Serve with the poppadoms.

Tip

Batch cook this recipe and keep in the fridge for up to 3 days or
in the freezer for up to 1 month. Defrost overnight in the fridge
before reheating and adding the yoghurt.

Alternative ingredients

To make this nut free, swap the almond butter for the same
amount of tahini or an additional 1 tsp of coconut oil.

Reduced carb meals - anytime 106

Snacks
To keep
you going
all day

Nuts

Serves 1
30g mixed nuts:
Almonds
Macadamias
Cashews
Brazils
Walnuts

Method

Mix a selection of unsalted, unroasted nuts to eat throughout
the week. See above for some examples. Try roasting in a
mixture of spices in the oven for 5–10 minutes at 150°C.

Fruit Grapefruit
Kiwi
Serves 1 Pineapple
105g fruit: Peach
Melon
Berries
Apple
Pear
Orange

Method

Choose a variety of fruit to mix up into a fruit salad. Or eat it by
itself. See above for some examples.

Snacks 108

Apple slices and peanut butter

Serves 1
1 apple
11/2 tbsp nut butter, such as peanut or almond

Method

Core and cut the apple into slices and then spread the nut
butter on top. Make sure that you choose a good quality nut
butter that doesn't contain any added sugars or preservatives.

Avocado ranch dip

Serves 1
45g avocado, de-stoned and peeled
90g yoghurt, such as Greek, natural, soya
Zest and juice of 1/2 lemon
1/2 clove of garlic, grated
Small handful chives, finely chopped
Small handful dill, finely chopped
Small handful flat-leaf parsley, finely chopped
Vegetables batons, such as carrot and celery

Method

Smash the avocado flesh in a bowl, add the other ingredients
and mix. Serve with your favourite vegetable batons, such as
carrot and celery.

Snacks 109

Mousse me up

Serves 1
1 sachet of sugar-free jelly powder
200g cottage cheese

Method

Boil water and mix with the jelly as per the packet instructions.

Pour into a jug and let the jelly mixture cool in the fridge. Don’t
let your jelly set hard, you just want it to cool down. Feel free to
stir it every now and again to speed up this process.

Add the cottage cheese and the jelly mix to the blender and
blend until thoroughly mixed. Finally, pour this mixture into a
bowl or Tupperware and let it set in the fridge.

Protein yoghurt

Serves 1
150g yoghurt, such as Greek, natural, soya
15g protein powder - your favourite flavour

Method

Add the yoghurt to a bowl and mix with your favourite flavour
of protein powder.

Snacks 110

Spicy chickpeas

Serves 1
105g tinned chickpeas, drained
11/2 tsp olive oil
1/2 tsp smoked paprika
1/2 tsp chilli powder
1 clove garlic, crushed

Method

Preheat oven to 180°C. Mix together the chickpeas, olive oil,
paprika, chilli powder and garlic until the chickpeas are evenly
coated. Spread out on a baking tray and cook in the oven for
15 minutes.

Banana nicecream

Serves 1
60g yoghurt, such as Greek, natural, soya
2 tsp honey
130g banana, sliced and frozen
Pinch of ground cinnamon
1/2 tsp vanilla extract

Method

Blend everything in a liquidiser until smooth. Eat straight away
or store in the freezer for a couple of hours to firm up. If left in
the freezer for too long you will have to defrost before eating; to
soften it up.

Snacks 111

Trail mix

Makes 3 servings
35g mixed nuts
35g dried fruit
15g seeds
30g dark chocolate

Method

Mix everything together, divide into 3 portions and store in small
Tupperware containers.

Snacks 112

Create
your own
#Leanin15

Create your own

If you ever want a break from the recipes provided
in your plan then this section is for you. Super simple
to follow and with the potential to create 1000s of
different tasty recipes.

As you look through the next few pages you will
choose ingredients from each relevant group until you
have everything that you need to create your very own
#Leanin15 recipes.

These recipes can be as simple or as complicated as
you like, so feel free to experiment. If you would like to
give it a go but are stuck for ideas, then check out the
bottom of this section for some inspiration. You can
also ask one of my Support Heroes, who will be happy
to help.

When creating a carb refuel meal, you will be
choosing ingredients from the following list:

Cooking fat
Protein
Carbohydrates
Vegetables
Green vegetables
Side sauce
Freebies

Create your own #Leanin15 114

When creating a reduced carb meal, you will be
choosing ingredients from the following list:

Cooking fat
Protein
Additional fats
Vegetables
Green vegetables
Side sauce
Freebies

As you can see from the above, the main difference
between the two types of meals is as follows. With
your carb refuel meals you will be including a source
of carbohydrates and not additional fats. Then with
your reduced carb meals you will be including a
source of additional fats and not carbohydrates.

Create your own #Leanin15 115

The ingredients

Cooking fat

This is what you will cook your food in or use to drizzle
over a salad.

1 tsp coconut oil, butter or olive oil

Protein

Choose one option from the below.

160g skinless chicken breast fillet
160g skinless turkey breast fillet
185g skinless cod fillet
185g prawns, deveined
140g skinless salmon fillet
140g lean beef mince (5%)
140g diced beef
140g sirloin steak, fat removed
3 medium eggs
3 vegetarian sausages
175g Quorn mince
175g tofu

Create your own #Leanin15 116

Carb refuel meals - Carbohydrates

This is only for your carb refuel meals. Choose one
from the options below.

50g rice (155g cooked)
50g rolled oats
50g quinoa (155g cooked)
50g dried noodles, such as wholewheat, egg or rice
125g straight to wok noodles, such as wholewheat, egg or rice
65g dried pasta
185g potato, any variety
135g gnocchi
60g filo pastry
1 bagel, 1 pitta, 1 tortilla wrap or 2 slices of bread

Reduced carb meals - Additional fats

This is only for your reduced carb meals. Choose two
from the options below.

45g avocado
20g cheddar cheese
35g mozzarella
30g feta
25g halloumi
15g nuts or nut butter
20g seeds
1 medium egg

Create your own #Leanin15 117

Vegetables

Add some veg to your meal. Try to choose a variety of
vegetables for each meal. Below are some examples.

Generally, you can help yourself to any vegetables
that you like. However, please try to limit vegetables
that are higher in carbs, such as root vegetables.

Onion
Mushroom
Peppers
Tomatoes
Carrot
Aubergine
Mangetout
Courgette

Green vegetables

Add one big handful per meal. Below are some
examples.

Spinach
Broccoli
Kale
Green beans
Asparagus
Cabbage

Create your own #Leanin15 118

Side sauce

Not compulsory, but these ingredients can help add
something extra to your meal. See below for some
examples.

30ml reduced-fat soured cream
70g yoghurt, such as Greek or soya
70ml reduced-fat tinned coconut milk
2 tsp pesto, curry paste or similar products
1-2 tbsp table sauce, such as BBQ sauce, hoisin, sweet chilli

Freebies

Feel free to add as much or as little to your meals,
they are included only to add flavour. Below are a few
examples but you can add any spice or herbs that you
like.

Garlic
Chillies
Ginger
Coriander
Parsley
Rosemary
Paprika
Cumin

Create your own #Leanin15 119

Ideas and inspiration

Here you will find some examples and ideas that you
can use to help create your very own meals from the
selection of ingredients.

Check out our official 90 Day Plan Facebook group
here for more inspiration and to share your own
creations with other members of the 90 Day Plan.

Veggie omelette: Butter, eggs, cheese, your choice of
veg and fresh herbs.

Spaghetti bolognese: Olive oil, lean beef mince,
spaghetti, onion, mushroom, tinned chopped
tomatoes, mixed herbs, salt and pepper.

Click here to take a look at our blog for additional
recipe ideas.

Create your own #Leanin15 120

Supplements

Only if you
want them

Optional supplements

In my opinion, the food that you eat will always be
the best source of the vitamins and macronutrients
that your body needs. However, supplementation can
help to fill in any gaps.

Please note: Supplements are not needed to achieve
great results. They will not make you burn more fat but
they will aid with repair and recovery when included
as part of a healthy, balanced diet.

I recommend Myprotein supplements. I’m a big fan of
their stuff and feel like it’s the best value for money
when compared to other brands.

The Myprotein link at the back of this plan will take
you to my dedicated landing page, which features
many products that you can use alongside the plan.
You will also be able to benefit from 10% off The Body
Coach range using the code: BODYCOACH.

If you are avoiding dairy then instead of the Myprotein
Bangin' Whey Protein choose a dairy-free alternative
such as the Myprotein Proper Vegan Blend.

Supplements 122

The Body Coach Bundle

If you are interested in using supplements alongside
the 90 Day Plan, then we recommend the following
bundle. This will enable you to save money when
compared to buying each product seperately.

Click here for The Body Coach Bundle

The bundle includes:

Bangin' Whey Protein, 1kg (your choice of flavour)

Take one large scoop (roughly 25g) mixed with water,
after your workout.

Omega 3, 90 Softgels

Take up to three per day, ideally having one with
each meal.

Daily Multivitamin, 60 Tablets

Take one per day, ideally with food.

Vitamin D3, 180 Tablets

Take one per day, ideally with food.

The Body Coach Shaker

Supplements 123

10% off

The new Body Coach
range at Myprotein
Use code: BODYCOACH

Get your discount