Get It Done: My Plan, Your Goal: 60 Recipes and Workout Sessions for a Fit, Lean电子书

Cover

Title Page

Copyright

Contents

Dear Reader

Introduction

About Me

Now to You

How the Book Works

CHAPTER 1 REALISING YOUR GOAL

1 Weight Loss

2 Toning without Bulking and Getting Strong

3 Healthy Weight Gain Through Lean Muscle

4 Your Mental Health and Increased Energy Levels

5 Increasing Your Core Strength

CHAPTER 2 NOW GET MOVING

Bodyweight Exercises

TRX Exercises

Weight-training Exercises

Circuit Training

HIIT

Other Exercises to Enjoy

Stretching and Recovery

CHAPTER 3 FUEL YOUR FITNESS

Breakfast

Fluffy Scrambled Eggs with Chilli Tomatoes and Chives

My Famous Poached Eggs with Turkey Bacon and Avocado

Warm Vanilla Protein Oats with Cinnamon Berries

Delicate Smoked Salmon and Avocado on Toast

Three-Egg Omelette with Spinach, Tomatoes and a Sprinkle of Feta

One-Cup Protein Pancakes with Pick ‘N’ Mix Toppings

Runny Egg with Green and Brown Soldiers

Brad’s Baked Bean Protein Pot

Creamy Mango Chia Pudding

Fit Full English

Lunch & Snacks

Chicken Satay Stir-Fry

Asian-Style King Prawn and Mango Salad

Jacket Sweet Potato Packed Full of Tuna and Sweetcorn with Spicy Spinach

It has to be... Bradley’s Tomato Soup and Crusty Garlic Bread

Creamy Chicken and Pesto Buckwheat Spaghetti

Spiced Roasted Root Vegetables with Feta and Pomegranate

My Best Beetroot and Red Pepper Salad with Walnuts and Goat’s Cheese

Toasted Sourdough Clt with Homemade Crisps

Fillet Steak with Chilli Broccoli and Courgette and Sweet Potato Fries

Lean Turkey Meatballs with Mixed Bean and Edamame Salad

Homemade Vegetable Crisps

Chilli Pesto with Boiled Eggs

Homemade Houmous and Vegetable Crudités

Spicy Salmon Fish Cake Bites

Corn on the Cob with Chilli Butter

Dinner

Sweet-and-Spicy Asian Salmon with Pak Choi

Beef It Up Teriyaki Stir-Fry

Chilli Con Carne with Fluffy Rice

Chicken and Mushroom Rice with Buttery Greens

Post-Workout Piri-Piri Chicken Plate

Fish, Crispy Potatoes and Mushy Peas

Steak with Garlic and Parmesan Mushrooms and Vegetable Mash

Mint Lamb with Super Green Salad

Tuna Steak with Chunky Tomato Salsa and Avocado Salad

Poached Cod in a Tomato and Thyme Sauce with Crunchy New Potatoes

Social Sharers

Green Thai Chicken Hot Pot

My Family’s Favourite Fish Pie

Roast Chicken Dinner

One-Pot Cauliflower Curry

Root Vegetable-Topped Cottage Pie

Smoky Rainbow Skewers For Everyone

Not-so-Naughty Nachos with Homemade Tex-Mex Dips

Super-Lean Lasagne with a Parmesan Crust

Coconut Chicken Dippers with a Sticky Chilli Sauce

Sweet Potato Wedges with a Creamy Paprika Dip

Drinks & Sweet Treats

Red Velvet Beetroot Cakes

Bursting Breakfast Muffins

Chia, Chocolate and Raspberry-Layered Sundae

Grilled Vanilla Peaches and Cream

Get-up-and-Go Breakfast Protein Smoothie

Green Super Smoothie

Brad’s Banana Milkshake

Full of Berries Smoothie

Beetroot, Apple and Ginger Booster Juice

Protein Snowballs

Skinny Cranberry Cosmo

Grapefruit and Gin Cucumber Cooler

Strawberry and Vanilla Mojito

Elderflower and Prosecco Fizz

Connie’s Coconut Colada

CHAPTER 4 MAINTAINING YOUR GOAL

Acknowledgements

List of searchable terms

Alphabetical List of Recipes

About the Publisher