Gemma Powell - NEW Cycle 3 - 14152562020

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 Serves 1 105g fruit: 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 152

Cauliflower popcorn Serves 1 155g cauliflower florets 2 tsp olive oil Pinch of salt Pinch of smoked paprika Method Mix the cauliflower with the oil, a pinch of salt and the paprika. Bake in an oven at 200°C for 20 minutes or until tender. Turn once or twice during cooking. Greek feta dip Serves 1 30g feta 70g yoghurt, such as Greek, natural, soya 1 tsp olive oil Zest and juice of 1/2 lemon Pinch of salt Small handful dill, finely chopped Pinch of chilli flakes Vegetables batons, such as carrot or celery Method Add the feta, yoghurt, olive oil, lemon juice and zest to a food processor and blend until smooth. Season with salt and stir through the dill and chilli flakes. Serve with your favourite vegetable batons, such as carrot or celery. Snacks 153

Mousse me up Serves 1 1 sachet of sugar-free jelly powder 195g 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 145g yoghurt, such as Greek, natural, soya 20g protein powder - your favourite flavour Method Add the yoghurt to a bowl and mix with your favourite flavour of protein powder. Snacks 154

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 155

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 156

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. Click here to go to my dedicated Myprotein landing page, which features many products that you can use alongside the plan. You will also be able to benefit from my 37% discount using the code: BODYCOACH. If you are avoiding dairy then instead of the Myprotein Impact Whey Protein choose a dairy-free alternative such as the Vegan Protein Blend. Supplements 158

Which products? If you are interested in using supplements alongside the 90 Day Plan, then we recommend the following products. Impact Whey Protein (your choice of flavour) Take one large scoop (roughly 25g) mixed with water, after your workout. Essential Omega-3 Take up to three per day, ideally having one with each meal. Daily Multivitamin Tablets Take one per day, ideally with food. Vitamin D3 Take one per day, ideally with food. The Body Coach BYOB For additional savings, why not build your own bundle? Click here to chose your protein powder flavour, vitamins and shaker. Supplements 159

3O7F%F Recommended products at Myprotein Get your discount Use code: BODYCOACH You can also find these discount codes on the footer of every page of my website at thebodycoach.com