Lean in 15 recipes have been developed by personal trainer and Instagram sensation Joe Wicks, also known as The Body Coach, in a bid, he says, to put an end to low calorie diets and meal replacement shakes.
The Body Coach’s recipe approach is simple, if you give your body plenty of what it needs at the right moments throughout the day and do regular bursts of high intensity exercise you’ll never feel hungry and in theory, you should lose weight. Despite being packed full of carbohydrates Joe Wicks’ recipes help to shift the pounds by playing a crucial role in helping to maintain your body’s balance – because he says when you’reworking hard you need grains and good fats to sustain you throughout the day. In his words, ‘you haven’t got to come home from the gym an eat a salad.’
What can I eat when following the Lean in 15 recipe plan?
All of the The Body Coach recipes, which include snacks, lunches and breakfasts, are healthy, nutritionally balanced recipes packed full of healthy carbs, good fats and are high in protein to make sure you never fall into the trap of binge eating after feeling hungry from a few days of calorie counting.
The trick, Joe says, is to tailor your meals to the amount of exercise you’re doing, and his recipe book Lean in 15 is written under three different sections to make following the plan as simple as possible – training day meals, rest day recipes, and snack ideas. The Body Coach says that it is ‘a simple way of eating’ where, ‘you’ll never go hungry’.
‘You’re just giving your body the right energy source at the right time’, he adds.
On a training day, when you plan to exercise, he advises that you eat three carbohydrate-rich meals and two snacks (hello apple muffins!). On rest days, when you’ve not planned on going to the gym or working out, the advice is to eat three reduced-carbohydrate meals and two snacks.
If you’re following his programme complete with exercises challenges then you’ll build up the carbs as the intensity of your weekly exercise increases.
Lean in 15 recipes
Lean in 15 breakfast ideas
Banana and quinoa overnight oats
Kick start your day with these two filling recipes for overnight oats. One of our favourite Body Coach breakfast ideas, they are prepped the evening before so perfect for the busy midweek rush and taste absolutely delicious too.
Get the recipe: Banana and quinoa overnight oats
Carrot and apple muffins
With noflour and no sugar, this is another one of our favourite Body Coach breakfast recipes. These genius muffins are the perfect way to treat yourself without giving your body a blood sugar spike (and the inevitable crash!).
Get the recipe: Carrot and apple muffins
Lean in 15 lunch ideas
These halloumi dippers are definitely not enough on their own for a filling lunch, but they make a great snack at a party or barbecue. They’re low in carbs, which is great if you’re trying to shed pounds or simply watch your weight, and can be a great substitute for fries and crips!
Get the recipe: Halloumi dippers
Fish finger sandwich When you think of fish finger sandwiches, healthy is probably not the first things that pops into your mind but this will change with this Body Coach recipe. Joe Wicks shows how you can make everything from scratch, including the fish finger, in juts 25 mins – so being busy is not even an excuse to not make this delicious sandwich! If you’re watching your weight or simply want a less filling meal, you can serve the fish fingers with a fresh green salad.
Get the recipe: Fish finger sandwich
If you need a quick and nutritious lunch, Joe Wicks’ fish curry is ideal for you. Ready in just 15 mins and with plenty of protein-packed fish, this Lean in 15 Goan fish curry can also be made ahead if you want to prep your meals. If you’re not a big fish fan, Joe Wicks recommends making this tasty curry with chicken instead.
Get the recipe: Goan fish curry
Chicken with hash browns
Who knew hash browns could be healthy? Joe Wicks has given them a makeover so that they taste fantastic but don’t pile on the calories. Crisp and golden, this is one the best Body Coach recipes, with a moreish savoury hit perfect for lazy weekend lunches.
Get the recipe: Chicken with hash browns
Spiced prawns and potatoes
For a super speedy midweek lunch these spiced prawns from the Body Coach meals are perfect. The addition of potatoes means you’ll get a good hit of carbohydrates too, to see you through the day.
Get the recipe: Spiced prawns and potatoes
Lean in 15 dinner ideas
Joe Wicks’ Roast beef If you can’t help but love a good Sunday roast but want to make an effort to have a healthier diet or are simply on a diet to shift a few pounds, then you’ll love Joe Wicks simplified Sunday roast recipe. While there’s no Yorkshire puddings in sight, this dish is served with plenty of greens to fill you up, as well as a deliciously cheesy cauliflower bake and a swede and carrot mash, so you’ll be getting plenty of flavour but for less calories!
Get the recipe: Joe Wicks’ Roast beef
Joe Wicks’ McLeanie turkey burger Sometimes you just really fancy a burger but what if you’re watching your weight? Joe Wicks’ lean turkey burger has all the flavour but none of the extra calories that could ruin your progress. Joe uses lean turkey meat, which is much lower in fat that beef, and shows you how to make the burgers from scratch so you can add all the flavour yourself and know exactly what’s going in your burger – all in 15 mins!
Get the recipe: McLeanie turkey burger
Joe Wicks’ chicken pie
This Lean in 15 chicken pie recipe takes a bit longer to make than usual, but it’s so worth the wait! Instead of the usual 15 mins, you’ll need 60 mins to whip up this healthy take on the traditional chicken pie. Joe Wicks decided to use filo pastry as it has less fat and less calories than puff pastry, and it’s also high in protein because of the chicken. We promise the whole family will love it!
Get the recipe: Joe Wicks’ chicken pie
Joe Wicks’ naughty steak burritos with pineapple salsa
These deliciously zesty Mexican burritos are the perfect training day meal. Packed with double carbs and lean protein-rich steak they’ll keep you fuller for longer while helping your muscles recover from their work out.
Get the recipe: Naughty steak burritos
Joe Wicks’ big beefy meat balls
The famous Body Coach meatballs! Using a few clever substitutes and shortcuts, like coconut oil and ready made meatballs, this Body Coach recipe is ideal if you’re looking to get fit and healthy. Packed full of greens it’ll help towards your 5-a-day count and it can be on the table in just half an hour, too.
Get the recipe: Big beefy meatballs
Lean in 15 vegetarian ideas
If you’d like to include more veg in your diet or simply wouldn’t mind having a bit less meat, this Joe Wicks’ vegetarian recipe is definitely for you. Packed with protein from the chickpeas and lentils and goodness from all the veg, it’s the perfect tasty lunch to take into work.
Get the recipe: Joe Wicks’ Veggie Super Bowl
Lean in 15 dessert ideas
Who doesn’t like a treat every now and then? If you’re craving something sweet, Joe Wicks recommends making a little something yourself from scratch as you can control what you put in, and these delicious chocolate and orange popcorn squares are super easy to make!
Get the recipe: Joe Wicks’ chocolate and orange popcorn squares
These three Body Coach recipes are just to get you started, if you’re keen to follow the Body Coach 90 day plan more closely then keep checking back for more ideas, or buy Joe Wicks’ book Lean in 15, which includes 100 recipes. Joe often shares recipes, hints and tips on his Instagram too, so keep your eyes peeled there, too!