Gemma Powell - NEW Cycle 1 - 25211942020

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 151

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 153

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 154

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 155

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 70g 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 156

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 157

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 158

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 159

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 161

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 162

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 163

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 164

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 165

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 167

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 168

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