Joe Wicks (AKA The Body Coach) shares his favourite healthy recipes for a lean physique (2024)

BEST-SELLING author and fitness guru Joe Wicks reveals his top recipes to help tone your body and keep thosecravings at bay. Hallelujah!

NAUGHTY STEAKBURRITO WITHPINEAPPLESALSA

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This big boy needs no introduction. It tastes nawtee but it’sgot all the good stuff your muscles want after a workout. Letthe lean gains commence!

Serves 1 (makes 2 wraps)

*½tbsp coconut oil

*1 x 225g sirloin steak, slicedinto 1cm thick strips

*5 spring onions, finely sliced

*2tsp jerk seasoning

*100g pre-cooked rice

*40g tinned kidney beans,drained and rinsed

*2tbsp chopped coriander

*75g pineapple, chopped into1cm pieces

*1 red chilli, finely sliced –remove the seeds if you don’tlike it hot

*1 lime

*Salt and pepper

*2 large tortilla wraps

*Shredded iceberg lettuce

1Melt the coconut oil in a wok or large frying pan over a highheat. Add the steak strips and stir-fry for 1-2 minutes untilthey’re nice and brown, but still a little rare. Chuck in thespring onions and jerk seasoning and continue to stir-fry for1 minute.

2Add the rice and kidney beans, crumbling the rice betweenyour fingers as you drop it in. Pour in about 2tbsp ofwater, which will bubble up and steam -this will help warmthrough the rice and beans. Stir the ingredients for about2 minutes until the rice is fully broken up and warmed through,separating any clumps with a wooden spoon. Remove the panfrom the heat and stir through 1tbsp of the choppedcoriander. Keep to one side while you make the salsa.

3Place the remaining coriander, pineapple chunks, chilli and thejuice of half the lime in a bowl along with a small pinch of saltand pepper. Mix the ingredients together until well combined.

4Zap the tortillas in the microwave at 900w for 20 seconds.

5Construct your wraps by piling up the rice and steak, toppingwith the lettuce and salsa, and then finishing with a squeeze oflime juice.

SWEET ANDSOUR PORKWITH RICE

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This is perfect for those days when you’re craving a Chinesetakeaway. Instead of ordering a greasy one in, give this a go.It’s going to taste much better and it’s going to keep you leanand healthy too! #Win.

Serves 1

*½tbsp coconut oil

*½ red onion, sliced into thinwedges

*½ red pepper, de-seeded andfinely sliced

*50g mange tout

*250g pork fillet, sliced into

*1cm thick strips

*250g pre-cooked rice

*1tsp caster sugar

*2tbsp red wine or sherryvinegar

*1tbsp light soy sauce

*2tsp toasted sesame oil

*2tbsp chopped coriander– optional

1Melt the coconut oil in a wok or large frying pan over a highheat. Add the onion, pepper and mange tout and stir-fry for1 minute.Throw in the pork strips and continue to stir-fry for 2 minutes,by which time the vegetables should be softening and thepork virtually cooked. Check by cutting into one of the largerpieces of meat to make sure there are no raw pink bits left.

2Ping your rice in the microwave, following the packetinstructions – you’re almost ready to serve.

3Reduce the heat under the wok or frying pan a little and sprinklein the sugar. Leave it to melt in with the rest of the ingredientsfor about 30 seconds. Pour in the vinegar and let it bubble up,stirring to combine. Turn off the heat and stir in the soy sauceand sesame oil.

4Pile up the hot rice on your plate, top with the sweet and sourpork and finish with a sprinkling of chopped coriander, if using.

MONKFISH KEBABS WITHTABBOULEH

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This tabbouleh tastes fresh and healthy, and leaving it tosit means all the flavours develop nicely. If you don’t haveskewers, don’t worry – just grill the monkfish chunks withoutspearing them, and cook for a little less time.

Serves 1

*50g dried bulgur wheat

*250g monkfish, trimmed andchopped into 2–3cm chunksdrizzle of olive oil

*Salt and pepper

*3tbsp chopped parsley

*2tbsp chopped mint

*2tbsp chopped coriander

*1 ripe tomato, roughlychopped

*2 roasted red peppers from ajar, roughly sliced

*2 spring onions, finely sliced

*2 lemons

*Pitta bread

1Preheat your grill to maximum and bring a saucepan of waterto the boil.As soon as the water has boiled, dump in the bulgur wheatand cook according to the packet instructions (about 8 minutes)before draining through a fine sieve and rinsing under coldrunning water.

2Slide the monkfish onto one massive skewer or two smallerones. Drizzle with olive oil and season withsalt and pepper. Grill the monkfish for 8-9 minutes, rotatinga couple of times while cooking.

3Tip the drained bulgur wheat into a bowl and add the choppedherbs, the tomato (scraping in all the tomato juice too), redpepper, spring onions, the juice of 1 lemon and a generouspinch of salt and pepper. Mix the ingredients together.

4Serve up the tabbouleh with the cooked monkfish skewerson top, a final spritz of lemon juice, some grated lemon zestand pitta bread on the side.

All recipes taken from Lean In 15: The Shape Plan by Joe Wicks (£14.99, Bluebird)

Joe Wicks (AKA The Body Coach) shares his favourite healthy recipes for a lean physique (2024)

FAQs

What does Joe Wicks eat in a day? ›

JOE WICKS: THE BODY COACH
  • Breakfast: Sweetcorn fritters with greek yoghurt and avocado.
  • Lunch: Halloumi salad with onion and seeds.
  • Dinner: Paneer curry with pilau rice and raisins.
  • Snacks: Peanut butter- and-raspberry flapjacks and post-workout protein shakes made with almond milk, banana, peanut butter and coconut.
Aug 18, 2021

Does Joe Wicks 30 day plan work? ›

Joe Wicks may be pretty good at marketing himself, but his plan definitely works. If you commit to the food and exercise, and don't drink, don't expect quick fixes and are prepared to work hard, you will get results. I felt fit, strong, and healthy - and that's 100% more important to me now than a number on a scale.

What is the lean in 15 plan? ›

Lean in 15 features 100 recipes for nutritious, quick-to-prepare meals and guides you through Joe's signature HIIT (High Intensity Interval Training) home workouts - revealing how to combine food and exercise to ignite intense fat-burning.

How did Joe Wicks lose weight? ›

"I wouldn't just say it's all protein and no vegetables and no carbs," The Body Coach said. "It's about balance and it comes down to portion control." Most people do get a decent balance of protein fats and carbs but Joe explained it only promotes weight loss if a person is eating the correct amount of food in general.

How much does the Joe Wicks app cost? ›

Don't worry! Enjoy a one-week free trial of The Body Coach app and see if it gets your heart racing. Save more when you buy Joe Wicks' annual subscription and pay £7.50 per month as opposed to £14.99 per month for a single monthly subscription.

What type of diet is Joe Wicks? ›

“I tend to eat reduced-carb meals, like scrambled eggs with avocado in the morning, then I'll train and after that I'll have my post-workout meal with carbs. It's not essential for fat loss, but it's a simple way of eating.” “Meal prepping is fantastic,” says Wicks.

Is Joe Wicks' diet healthy? ›

Are Joe Wicks recipes healthy? Simple and tasty, the basic principle of the Lean in 15 approach is to include healthy fats, wholesome carbs and a lean source of protein in every meal. Post-workout, you eat more carbs to restore your glycogen levels. Easy.

How much weight can you lose on 30 day shred? ›

The 30 Day Shred is a workout program designed by celebrity personal trainer Jillian Michaels. It consists of daily, 20-minute, high-intensity workouts done 30 days in a row and is claimed to help you lose up to 20 pounds (9 kg) in a month.

How to lose 25 pounds in 2 months diet plan? ›

You'll need to cut out at least 750 calories daily. One pound is equivalent to 3,500 calories, so you'll need to lose 87,500 (3,500 x 25) over 60 days. To achieve this goal, you will need to lose 1,458.3 calories per day.

What are the 5 rules of lean? ›

The five principles are considered a recipe for improving workplace efficiency and include: 1) Defining Value, 2) Mapping the Value Stream, 3) Creating Flow, 4) Using a Pull System, and 5) Pursuing Perfection. The ensuing section provides a detailed overview of each principle.

What is the secret to getting lean? ›

Cut Your Calories

The most important part of obtaining a lean physique is inducing a caloric deficit. You not only want to reduce the number of calories you consume in a day, but you also want to be very conscious about what kind of food you are putting into your body.

What should I eat to lean out in 2 weeks? ›

Can I slim down in 2 weeks?
  1. Eat lots of green vegetables or take a fiber supplement. ...
  2. Say no to alcohol or sugary drinks. ...
  3. Try to avoid wheat products, such as bread or pasta. ...
  4. Reducing carbohydrate intake helps weight loss. ...
  5. Protein should be the main component in your diet for these two weeks.

How did Joe Wicks bulk up? ›

I spend too long sitting up on my phone working, watching late night TV or playing Call of Duty with my mates online until midnight." "The second goal was to get stronger. To lift heavier weights and get progressively stronger each week just by adding a few extra kilograms or pushing out a few extra reps."

Can you lose weight with the body coach? ›

The results you can expect will depend on your goal and how closely you're following the plan. The programme is designed to help you improve your fitness, burn fat and build muscle, but this lifestyle change can also have a big impact on your energy, happiness and overall health.

What time does Joe Wicks go to bed? ›

The fitness guru Joe Wicks on going to bed by 9pm and why he'd love to have dinner with the Rock. I grew up in a two-bedroom, council-owned semi in Epsom, Surrey, with my mum and two brothers, Nikki and George.

Are Joe Wicks meals high in calories? ›

A nutrition coach has slammed fitness and weight loss guru Joe Wicks after revealing one of his diet plan meals contains more than double the calories and five times the fat of a KFC rice box.

What does Michelle Monaghan eat in a day? ›

"I have never liked fruit. To make up for it, I have a green juice every morning, which is totally devoid of fruit but has tons of vitamins from vegetables," she says. "A typical day of eating for me is eggs or oatmeal for breakfast, soup or salad for lunch, and fish or meat and lots of veggies for dinner."

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