Gemma Powell - NEW Cycle 2 - 3282152020

Gemma Powell

Introduction Hi Gemma, Welcome to Cycle 2 and congratulations on getting here. I hope that you enjoyed the first month of training and recipes and are starting to see and feel the benefits of this lifestyle. Remember this plan isn’t just about fat loss and your success shouldn’t only be measured by the number on the scales. It's great if you have lost weight or inches but please do not be disheartened if you haven’t visually seen radical changes. You are only one month into this. This is just the start. You have so much more to achieve and you will make even more progress this month so stay committed. Try to focus on how the exercise and healthy food makes you feel. Has your mood improved? Do you feel happier and more energised after you train? Are you sleeping better and feeling more productive at work? All of these things are massive wins so if you have a day where you feel like progress is slow, remind yourself of this. 2

I truly believe that when you shift your goals from body image and body weight to being focused on mental health and feeling good, this is when the true physical transformation will take place. If you exercise to feel good and are consistent, then over time you will start to look good too. You are going to build more lean muscle, burn more body fat and start to feel really proud and confident in your body. This month is a new challenge with a step up in your training. The five new workouts are now 30 minutes long and start to put a focus on building lean muscle with resistance training. You can complete the workouts in a gym or at home with just a set of dumbells. Alongside the workouts is a brand new meal plan with new and exciting recipes to try. As well as wanting you to gain confidence in your workouts, I also really want you to get confident with cooking so try and get stuck in to a variety of the new recipes. The portion sizes have been tailored to you again based on your progress and end of cycle stats. The meal plan structure changes slightly this month as you will now be eating two carbohydrate meals on a training day as opposed to one. This will be explained in more detail in the food and nutrition section of this plan. Aim to stick with your Cycle 1 plan whilst you get yourself organised and ready to start Cycle 2. 3

Good luck with the new workouts. We are going to work hard together through each session to take your strength and fitness to the next level. This is the next phase of your journey. Don’t be nervous, be excited. Don’t have self-doubt, have self-belief. Don’t see barriers, see opportunities. Don’t find excuses, find success. You are going to smash this and in 30 days from now you’ll be even happier and prouder than you are right now. Lets do it! Progress here we come! Joe Wicks The Body Coach 4

Contents 6 Training 7 What will I be doing? 8 The workouts 10 Workout 1 11 Workout 2 12 Workout 3 13 Workout 4 14 Workout 5 15 Bonus ab workouts 16 Top training tips 18 Food & nutrition 19 How will I be eating? 20 Training days and rest days 21 Top food tips 23 Carbohydrate refuel meals 79 Reduced carbohydrate meals 143 Create your own 151 Snacks 157 Supplements 158 Optional supplements 159 Which products? 5

Training Let’s sguept eyrofuit

What will I be doing? The aim of this cycle is to start building lean muscle using weights in a circuit. The workouts are 30 minutes long and will contain a mixture of bodyweight and weighted moves. Five full workout videos are provided and these are suitable for all levels. Why weights? Weights add intensity to the training, helping to build lean muscle and aid fat loss. I have specifically chosen compound exercises that will work multiple muscle groups, giving you a proper full body workout. How often will I be training? For winning results, aim to smash five workouts per week with two rest days. Don’t worry if you only manage four workouts though as you can still make progress. You can use any of the workouts included in this plan. What will I need? You can complete all of the workouts with just an exercise mat, a set of dumbbells and a chair. The weight you choose might not be right first time and sometimes you will need to adjust weights or use a 7

different set of dumbbells. The important thing is to always challenge yourself and increase the weights whilst maintaining good form and technique. If you have access to the gym, you can do all of the workouts there. Click here to see an example of the type of weights we recommend. An adjustable set like this allows you to change the weight for different exercises and progress as you get stronger. Have a look on Ebay or Facebook Marketplace, etc. for good deals on second- hand equipment. The workouts As before I have filmed the full workouts for Cycle 2 in real time so we can train together. This means I can motivate you whilst also demonstrating good form and technique for each move. If you prefer to train alone, you can watch the exercise demo videos instead. All workouts are exclusive to the 90 Day Plan and have been hosted privately on YouTube. The sessions have been designed to be suitable for both beginner and more advanced levels. Remember, all of the exercises should be relative to you. Changes can be made if required and my team of Support Heroes can provide guidance on this. All of the workouts follow the same structure, with different exercises. 8

Do I have to do all five workouts? Try and give all five workouts a go during week one. You will learn new exercises and be challenged in different ways each time. If there is a workout you particularly enjoy though you could do it more than once a week. Can I change some of the exercises in the circuits? If you want to swap or adapt any of the exercises in the circuits to suit you, that’s totally fine. You could also create your own circuit using any of your favourite weighted moves. Can I continue with my own classes? If you prefer doing a body pump, crossfit, circuit training or boot camp class you can continue with these instead of the workouts incuded in this plan. As long as you are getting some good resistance training work done with high intensity cardio you will be burning fat. Just be sure to only do one workout per day and enjoy your two rest days for recovery. 9

Workout 1 For this workout you will need a set of dumbbells and a chair 30 seconds work, 30 seconds rest, 10 moves, complete 3 rounds 1 Dumbbell squats 2 Bicep curls 3 Dumbbell lunges 4 Tricep dips 5 Single arm row (right) 6 Single arm row (left) 7 Dumbbell thrusters 8 Dumbbell floor chest press 9 Dumbbell floor chest flyes 10 Dumbbell shoulder press Train with Joe Exercise demo 10

Workout 2 In this workout we will be doing a weighted exercise followed by a cardio exercise. You will need a set of dumbbells 30 seconds work, 30 seconds rest, 10 moves, complete 3 rounds 1 Goblet squats 2 Mountain climbers 3 Curl to press 4 Press ups 5 Dumbbell curtsey lunges 6 Run on the spot 7 Single arm dumbbell squat (right) 8 Bicycle crunches 9 Single arm dumbbell squat (left) 10 Burpees Train with Joe Exercise demo 11

Workout 3 This is a full body, weighted circuit with some abs work throughout. You will need a chair and 2 sets of dumbbells (a light set and a heavier set) 35 seconds work, 25 seconds rest, 15 moves, complete 2 rounds 1 Dumbbell shoulder press 2 Up-down plank 3 Dumbbell front squats 4 Reverse crunches 5 Single arm dumbbell thruster (right) 6 Single arm dumbbell thruster (left) 7 Slow mountain climbers 8 Bicep curls 9 Tricep dips 10 Power squats 11 Renegade rows 12 Dumbbell floor press 13 Lateral dumbbell raises 14 Plank hold 15 Burpee & 2 lunges Train with Joe Exercise demo 12

Workout 4 A shorter circuit completed multiple times to really fatigue your muscles. In this workout you will need a set of dumbbells 35 seconds work, 25 seconds rest, 6 moves, complete 5 rounds 1 High plank, step & twist 2 Squat curl & press 3 Floor press to tricep extension 4 Dumbbell lateral lunges 5 Climb the rope 6 Dumbbell squat & 2 lunges Train with Joe Exercise demo 13

Workout 5 This is a full body circuit completed twice with tabata in between each circuit. In this workout you will need a set of dumbbells 40 seconds work, 20 seconds rest, 10 moves 1 Single arm dumbbell snatch (right) 2 Single arm dumbbell snatch (left) 3 Pulsing goblet squat 4 Press up shoulder taps 5 Tricep dips 6 Glute bridges 7 Romanian deadlifts 8 Dumbbell front squats 9 Overhead dumbbell tricep extensions 10 Plank knee to elbow 20 seconds work, 10 seconds rest, repeat each move twice 1 Squats 2 Burpees 3 Mountain climbers 4 Running punches 1 minute rest 1 Lunge jumps 2 Squat thrusts 3 Climb the rope 4 Burpee 180° jump 1 minute rest, repeat first circuit Train with Joe Exercise demo 14

Bonus ab workouts These bonus workouts are included in all three cycles of your plan and can be done after you've finished your main workout, or even on a rest day. They aren't going to burn a lot of calories but they will help strengthen your core. A strong core will improve your posture and help with your stability when performing other exercises such as squats and lunges. Abs Finisher 1 Abs Finisher 2 Abs Finisher 3 15

Top training tips Here are my top tips for your training in Cycle 2. Stick to them and you will maximise the effectiveness of your training routine. 1. Schedule your workouts into your calendar for the week ahead. 2. Always warm up before every workout and remember to stretch afterwards. Click here for our Cycle 2 warm up video. 3. Rest days are important. Take two full rest days at any point during the week to allow your muscles to repair and recover. 4. The weight that you lift might require some trial and error. The weights need to be challenging so the final couple of reps should feel tough, particularly in the last round. 5. The reason these short workouts are so effective is because of the effort you put in. Always give 100% during a workout and try to finish stronger than you started. 6. You are likely to experience DOMS (delayed onset muscle soreness), this is the aching that happens after a challenging weighted session. It usually lasts 24–72 hours, but once it passes your body will adapt and grow stronger each time. 16

7. Refuel meals, hydration and a good night’s sleep are all great ways to aid recovery. 8. Remember, my Support Heroes are here for you whenever you need them. If you have any questions please get in touch via your client login area. 9. If you experience any pain or discomfort throughout your time on the plan, please get in touch with 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. The Sad Step Please stay off the sad step until the end of the cycle. You are going to be building lean muscle and burning body fat but with the added carbohydrates your body may hold more water weight. This can make you seem heavier than you really are. The number on the scale may not move as fast as you want it to and I don't want you to feel disheartened or demotivated. 17

Food & nutrition Let’s eat

How will I be eating? The eating structure is slightly different this month as you will now be eating two carbohydrate meals on a training day as opposed to one. The rationale behind this increase in carbohydrates is that I really want you to explore and think about how the carbs make you feel. By the end of this cycle I hope you will have a better understanding of whether your body runs better on a lower-carb or higher-carb diet. This is really important feedback for yourself as you move through the plan and for the future. We are all very individual when it comes to nutrition so this testing phase will allow you to determine what is the optimal diet for you. Try to take note of how you feel this month, in terms of your energy levels, digestion, mood and sleep quality. The extra carbs on a training day will also help fuel your workouts and ensure you recover and repair your muscles between sessions. Rest assured, your body will still be in an energy deficit during this cycle even when eating the extra carbohydrates, so you will still be burning fat. 19

Training days and rest days On training days, you will be having: - Two carbohydrate refuel meals (one post workout and one any other time of the day) - One reduced carbohydrate meal - 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. Check out the video below for a quick introduction into how you will be eating in Cycle 2. How you will be eating in Cycle 2 20

Top food tips Here is a breakdown of my top food tips that I recommend you keep in mind during the plan. Stick to these points and, when coupled with my workout videos, you will achieve the best results possible. Prep like a boss: Get organised in the kitchen and prep as many meals in advance as possible. Meal frequency: Try to eat all three meals and two snacks over the course of each day. Your body needs energy to burn fat so missing out food will affect your progress. Meal timing: You are free to eat your food as and when you like. However, post-workout you should always aim to eat a carb refuel meal to aid recovery. Portions: Trust the portions in your plan and stick to them as best as you can. The food in your plan have been tailored to provide your body with everything that it needs to maximise your results. Swapping ingredients: If there are any ingredients included in your plan that you can't find or would prefer to avoid then click here to use our helpful swaps tool. 21

Meal variety: Aim to eat a variety of meals throughout the week to ensure that you get all of the vitamins and nutrients that you body needs. Hydration: It is so important to keep your body properly hydrated. Aim to consume at least 2.5 litres of water per day. This is in addition to things like coffee, herbal tea, etc. Additional drinks: Try to avoid drinking sugary soft drinks, fruit juices and alcohol, whenever possible. You can continue to enjoy your regular tea and coffee, ideally without additional sugar. Support: Remember that you are not alone. My Support Heroes are here for you whenever you need them. So if you have any questions about the food in this cycle please get in touch via your client login area. 22

Carb refuel meals Tdraayisning

Quick and easy Pumpkin pie smoothie Serves 1 75g butternut squash, grated 1 medium banana (105g peeled weight) 150ml milk, e.g. skimmed, almond, soy 30g vanilla protein powder 10g maple syrup 10g pumpkin seeds Pinch ground cinnamon Pinch grated nutmeg Handful of ice Carb refuel meals - training days 24

Method Put the butternut squash into a bowl with a splash of water, cover and microwave for 3-4 minutes until soft, then set aside to cool. Combine everything in a liquidiser and blend until smooth. Carb refuel meals - training days 25

Family friendly Breakfast pizza Serves 1 75g self-raising flour, plus a little extra for dusting 1/4 tsp baking powder Pinch of salt 75g yoghurt, such as Greek, natural, soya 50ml passata Pinch of dried mixed herbs 40g grated mozzarella 1/2 small red onion, very thinly sliced 1 rasher cooked lean smoked back bacon, chopped 3 mushrooms, sliced 1 medium egg Carb refuel meals - training days 26

Method Preheat the oven to 220°C. Combine the flour, baking powder and salt into a bowl and make a well in the middle. Pour in the yoghurt then stir with a fork to combine. When the mixture forms a rough dough, turn out onto a lightly floured work surface and knead to form a smooth ball. Roll out into a thin round; the dough will bounce back slightly so roll it thinner than you think you’ll need. Heat a large dry frying pan over a medium-high heat. Cook the pizza base for 2 minutes on each side until golden. Lay the base on a baking tray, spread with the passata and sprinkle over the herbs. Scatter the remaining toppings over the pizza and crack an egg into the middle. Bake for 8–10 minutes until the cheese is golden and bubbling. Tip If you want to get ahead with this recipe, or if you’re cooking for more than one person, you can make and cook the pizza bases in advance. Carb refuel meals - training days 27

Good on the go Lemon and poppy seed 28 muffins Makes 6 servings 270g plain flour Zest and juice of 2 lemons 1 tbsp poppy seeds 11/2 tsp baking powder 11/2 tsp bicarbonate of soda Pinch salt 125g vanilla protein powder 25g butter, melted 410g yoghurt, such as Greek, natural, soya 4 medium bananas (410g peeled weight) 3 large eggs, beaten 60g agave syrup 50g low-fat cream cheese Carb refuel meals - training days

Method Preheat the oven to 180ºC. Combine the flour, lemon zest, poppy seeds, baking powder, bicarbonate of soda and salt into a large bowl and make a well in the middle. Put the protein powder, butter, yoghurt, bananas, eggs, lemon juice and half of the agave syrup into a liquidiser and blend until smooth. Pour into the dry ingredients and fold together until smooth. Divide the mixture between a 12-hole deep muffin tin lined with paper cases then bake for 30 minutes until risen and golden. Remove from the oven and leave to cool. Mix together the remaining agave syrup and the cream cheese then spread over the tops of the muffins. This recipe makes 12 muffins. Aim to eat 2 muffins as one meal. Tips If you plan on freezing the muffins we recommend doing so before icing them. Simply remove the paper cases then wrap individually in clingfilm before freezing. This recipe might make more or less than 12 muffins depending on your portions and size of your muffin tin. To calculate one serving, divide the total amount by 6. Carb refuel meals - training days 29

Quick and easy Overnight oatmeal pancakes Serves 1 40g rolled oats 10g ground flaxseed 10g vanilla protein powder 85g yoghurt, such as Greek, natural, soya Pinch of salt 1 large egg, beaten 1/2 tsp baking powder 50g blueberries 11/2 tsp coconut oil 1 tbsp yoghurt, such as Greek, natural, soya 15g honey Carb refuel meals - training days 30

Method The night before, combine the oats, flaxseed, protein powder and salt in a bowl and stir in the yoghurt. Cover the bowl with clingfilm and chill overnight. The next morning, beat in the egg and baking powder to make a thick batter (you may need to add a splash of water to loosen it slightly). Fold in the blueberries. Melt the coconut oil in the frying pan and fry large spoonfuls of the batter for 1–2 minutes, then flip and cook for a further 1-2 minutes. Repeat with the remaining batter then stack up and serve with the yoghurt and honey. Tip Don’t make the pancakes too big or they’ll be difficult to flip and won’t cook evenly. Carb refuel meals - training days 31

Quick and easy Steak and mushroom hash Serves 1 130g sirloin or rump steak, trimmed of fat 11/2 tsp olive oil Salt and pepper 210g sweet potato, diced into 1cm cubes 1 large Portobello mushroom, thickly sliced 1 clove garlic, peeled and crushed (optional) Big handful of baby leaf spinach 1 tbsp yoghurt, such as Greek, natural, soya 1 tsp Dijon mustard or grain mustard Carb refuel meals - training days 32

Method Rub the steak with 1 tsp of the oil and season with salt and pepper. Heat a heavy based frying pan over a high heat, add the steak and cook for 2 minutes on each side or until cooked to your liking. Remove from the pan and set aside to rest. Heat the remaining oil in the pan then add the sweet potatoes. Fry for 2–3 minutes until the sweet potatoes turn golden around the edges, then add the mushrooms and garlic (if using). Fry for a couple of minutes, add a splash of water then cover with a lid and cook for a further 5 minutes, giving the pan a shake now and then. Once the sweet potato cubes are soft, remove the lid and add the spinach. Fry for a minute until the spinach is wilted then slice the steak, add to the pan and toss together. Spoon the hash into a bowl, stir together the yoghurt and mustard, spoon over the top and serve. Tips Make sure you take the steak out of the fridge at least 20 minutes before you plan to cook. The garlic’s not crucial, so if you’re not a fan of it in the mornings then you can leave it out. If you like to start your day with a kick, throw in a pinch of chilli flakes when the mushrooms go in the pan. Carb refuel meals - training days 33

Quick and easy Carrot cake smoothie Serves 1 105g banana (roughly 1 large banana), peeled 1 large carrot, peeled and grated 150ml unsweetened almond milk 75g yoghurt, such as Greek, natural, soya 30g vanilla protein powder 30g rolled oats 20g ground flaxseed Pinch of ground cinnamon Pinch of nutmeg Handful of ice Method Mega simple; just combine everything in a liquidiser and blend until smooth. Carb refuel meals - training days 34

Good on the go Make-ahead protein muffins Makes 6 servings 260g plain flour 11/2 tsp baking powder 11/2 tsp bicarbonate of soda Pinch of salt 40g ground flaxseed 155g vanilla protein powder 45g coconut oil, melted 200ml reduced-fat soured cream 210g banana (roughly 2 medium bananas), peeled 75g honey 2 large eggs, beaten 155g blueberries, fresh or frozen Carb refuel meals - training days 35

Method Preheat the oven to 180ºC. Sift the flour, baking powder, bicarbonate of soda and salt into a large bowl, stir in the flaxseed and make a well in the middle. Put the remaining ingredients (except the blueberries) into a liquidiser and blend until smooth. Pour into the dry ingredients and fold together until smooth. Fold in the blueberries then divide the mixture between a 12- hole muffin tin lined with paper cases. Bake for 20-25 minutes until risen and golden then remove from the oven and leave to cool. This recipe makes 12 muffins. Aim to eat 2 muffins as one meal. Tips If you plan on freezing the muffins, remove the paper case then wrap individually in clingfilm before freezing. This recipe might make more or less than 12 muffins depending on your portions and size of your muffin tin. To calculate one serving, divide the total amount by 6. Carb refuel meals - training days 36

Quick and easy Spiced berry protein porridge Serves 1 60g rolled oats 1/2 tsp mixed spice 295ml skimmed milk 30g vanilla protein powder 70g fresh or frozen raspberries 30g fresh or frozen blackberries 50g yoghurt, such as Greek, natural, soya Carb refuel meals - training days 37

Method Combine the oats, mixed spice, milk and protein powder in a saucepan and set over a medium heat. Bring to a gentle simmer then cook for 8-10 minutes, stirring regularly until thickened. Remove from the heat and stir in the raspberries and blackberries until the fruit starts to break down slightly. Stir through the yoghurt, spoon into a bowl and serve. Tips You can use fresh or frozen fruit for this recipe. If you use frozen, add them at the start of cooking. You can make this the night before (without adding the yoghurt) to give you a hearty breakfast if you’re short on time. Just reheat gently and add a splash of water as the porridge will naturally thicken in the fridge overnight. Carb refuel meals - training days 38

Good for batch cooking Hash browns with poached eggs Serves 1 140g potato, peeled and cut into chunks 105g sweet potato, peeled and cut into chunks 11/2 tsp olive oil 70g spring onions, sliced 1 small courgette, grated 20g protein powder, unflavoured Salt and pepper 2 large eggs Carb refuel meals - training days 39

Method Bring a pan of salted water to the boil, add the potato and sweet potato and boil for 8-10 minutes until tender. Drain then leave to steam and cool. Meanwhile heat half of the oil in a frying pan, add the spring onions and fry until softened. Remove from the pan and tip into a large bowl. Finely chop the cooked potatoes and add to the bowl along with the courgette and protein powder. Season with plenty of salt and pepper then mix thoroughly. Divide into three balls and flatten into rounds. Heat the remaining oil in the frying pan, add the hash browns and fry gently for 2-3 minutes until golden. Flip and fry for a further 2-3 minutes. Meanwhile poach the eggs in a pan of gently simmering water for 4 minutes until the whites are set and the yolks are still runny. Drain throughly then serve with the hash browns. Tips If you want to get ahead, make and shape the hash browns the night before. Put them on plate, cover with clingfilm and they’ll be ready to cook in the morning. If you’re making this for a crowd, or just want to get ahead, try poaching your eggs the night before. As soon as they’re cooked, transfer them to a bowl of cold water (to stop them cooking further) then keep in the fridge overnight. They just need to be briefly dipped in hot water to reheat. You can make a double batch of the hash browns and freeze half. Make sure they’re defrosted fully before cooking. Carb refuel meals - training days 40

Family friendly Breakfast burger Serves 1 125g sweet potato (roughly 1 medium potato), cut into fries 1 large field mushroom 11/2 tsp olive oil Salt and pepper 20g mature cheddar, sliced 1 medium egg 1 egg white Burger bun 2 tsp tomato ketchup 2 tsp light mayonnaise 2 thick slices of tomato Carb refuel meals - training days 41

Method Preheat the oven to 180ºC. Tip the sweet potato fries into a roasting tray and lay the mushroom next to them. Drizzle over the oil and season with salt and pepper. Roast in the oven for 15 minutes until the fries are cooked through and the mushroom is soft. Lay the cheese on top of the mushroom and return to the oven for 5 minutes until melted. Meanwhile whisk together the egg and egg white in a heatproof bowl, add a pinch of salt and pepper then microwave in 30 second bursts, stirring each time, until just set. Toast the burger bun, spread the bottom half of the bun with the ketchup and mayo then lay the tomato slices on top. Top with the egg and mushroom and sandwich together with the bun top. Serve with sweet potato fries. Tip The microwave method is a great way of making scrambled eggs without adding any extra fat. Microwaves do vary in power though, so cook the eggs in 30-second bursts and keep an eye on them. Carb refuel meals - training days 42

Good for batch cooking Smoked salmon and pea frittata Serves 3 2 tsp olive oil 570g cooked new potatoes, sliced 310g frozen peas 4 large eggs, beaten 6 egg whites, beaten 145g smoked salmon 90g yoghurt, such as Greek, natural, soya Green salad, to serve Carb refuel meals - training days 43

Method Preheat the grill to its highest setting. Heat the olive oil over a high heat in a medium-sized, non-stick frying pan. Add the potatoes and fry gently for 5–6 minutes until golden. Add the peas, cook for a minute then stir in the salmon. Pour over the eggs and gently shake the pan and pull the eggs into the middle as they start to set. Slide the pan under the hot grill and cook for around 3 minutes until the top of the frittata is golden brown and the eggs are just set. Slide onto a board, spread the yoghurt over the top then cut into wedges and serve with the salad. Tips To save time, cook the potatoes the night before. Boil them in a pan of salted water for 10-12 minutes until tender, then drain. Leave to cool completely before slicing. This recipe doesn’t freeze well, but you can wrap the remaining portion in clingfilm and store in the fridge for up to 3 days. Carb refuel meals - training days 44

Quick and easy Linguine with prawns, chilli and midget trees Serves 1 50g dried linguine Big handful of tenderstem broccoli, sliced 1 tsp olive oil 1 clove garlic, peeled and crushed 1/2 red chilli, finely chopped 75g cherry tomatoes, halved 155g raw king prawns, deveined Carb refuel meals - training days 45

Method Bring a large pan of salted water to the boil, add the linguine and cook for 5 minutes. Add the sliced broccoli, cook for a further 2 minutes then drain, reserving a little of the cooking water. Meanwhile, heat the oil in a large frying pan over a medium heat. Add the garlic and chilli, fry for 2 minutes then increase the heat and add the tomatoes. Cook for 3 minutes until softened then add the prawns. Cook for a couple of minutes until the prawns have all turned pink then tip in the pasta, broccoli and a splash of the cooking water. Toss everything together then tip into a bowl and get stuck in. Carb refuel meals - training days 46

Longer recipe Crispy beef and hummus 47 flatbreads Serves 1 1/2 tsp olive oil 155g lean beef mince (5% fat) 2 garlic cloves, peeled and crushed 1/2 tsp ground cumin 1/2 tsp smoked paprika 1/2 tsp ground cinnamon 105g tinned chickpeas, drained Juice of 1/2 lemon Pinch of salt 1 wholewheat flatbread or tortilla wrap 2 tbsp yoghurt, such as Greek, natural, soya 1 tsp harissa paste 35g pomegranate seeds Small bunch of parsley, leaves chopped Green salad, to serve Carb refuel meals - training days

Method Heat the oil in a frying pan, add the beef and 1 clove garlic and fry over a high heat for 5 minutes; use a wooden spoon to break up the beef into small pieces as it fries. Turn the heat down, add the spices and continue to fry for 5 minutes, stirring regularly until the beef is crisp. Meanwhile, tip the chickpeas into a bowl with a splash of water and heat in the microwave for a couple of minutes. Tip into a food processor with the remaining clove garlic, lemon juice and a pinch of salt and blend until smooth (add a little extra water or lemon juice if it needs it). Warm the flatbread in the toaster or under the grill then spread with the hummus. Pile the beef on top then mix together the yoghurt and harissa and drizzle over the top. Scatter over the pomegranate seeds and parsley and serve with a simple green salad. Tip Make extra portions of the hummus to have as a snack. Your amount for 1 snack will be the same as in the recipe above. Simply serve with a few carrot sticks. Refer to Snacks section for more detail. Carb refuel meals - training days 48

Family friendly Fish finger tacos Serves 1 11/2 tsp plain flour 1 medium egg, beaten 20g fine white breadcrumbs 165g piece skinless cod fillet, cut into chunky fingers 1 tsp olive oil 2 small corn tortillas (50g) 50g white cabbage, shredded Salt and pepper 2 tsp low-fat sour cream 1/2 tomato, diced Small bunch coriander, chopped 1/2 lime, cut into wedges Carb refuel meals - training days 49

Method Preheat the oven to 200ºC. Put the flour, egg and breadcrumbs into 3 separate bowls. Coat the fish in the flour then dip in the beaten egg. Finally dip in the breadcrumbs, making sure the fish is evenly coated. Lay the fish fingers on a non-stick baking tray, drizzle or spray with the oil then bake for 10-12 minutes until golden and cooked through. Meanwhile warm the tortillas in a dry frying pan or a microwave and lay on a serving plate. Season the cabbage with a pinch of salt then knead for a couple of minutes until softened. Spread the sour cream on the tortillas then top with the fish fingers, cabbage, tomato and coriander. Serve with lime wedges. Carb refuel meals - training days 50