The 21 Day Blast Plan by Deadman, Annie -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Dedication Contents Hello Introduction How to Get the Most Out of This Book PART 1: FOOD & OUR BODIES: The background to Blast fat loss

PART 2: THE BLAST EATING PLAN & RECIPES: The food, the rules, the tools

Chapter 5: The Blast Plan Food Guidelines (or . . . what to eat and when) Chapter 6: Facing Change & Monitoring Your Progress Chapter 7: Strategies for Success Chapter 8: The Blast Recipes Breakfasts & Brunches

Grain-Free Granola Broccoli and Salmon Frittata Cauliflower Hash Browns Tofu Mushroom Scramble The Blast Smoothie Mexican Bean Breakfast Bowl Nut and Berry Breakfast Jar Smoked Haddock Omelette Breakfast One-Liners Sweet Potato Rosti Buckwheat-Berry Breakfast Muffins Kedgeree Buckwheat Galettes Courgette Bread Mini Sweet Potato and Bacon Frittatas Overnight Oats 4 Scrumptious Variations Power Granola Sweet Quinoa Breakfast Bowl Breakfast One-Liners

Light Meals, Soups & Salads

Hummus and Rocket Wrap ASian Beef Salad Black Bean Blast Burgers with Avocado Mash Broccoli, Hazelnut and Kale Soup Creamy Coronation Chicken Salad Broccoli Falafel with Celeriac Coleslaw Cod Loin with Lentil and Caper Tapenade Lemon and Olive Chicken Traybake Thai Prawn Cakes Pesto Courgetti with Baked Chicken Light Meal, Soup & Salad One-Liners Bean and Lentil Chilli Turkey and Chorizo Hash with New Potatoes Leek and Potato Soup Roasted Roots with Lentils Warm Tuna and New Potato Salad with Creamy Tahini Dressing Salmon, Lemon and Pea Penne Spiced Sweet Potato and Cashew Stuffed Mushrooms Chicken and Cashew Stir Fry Light Meal, Soup & Salad One-Liners

Hearty Meals

Pork Steaks with Creamy Mushroom Sauce Thai Tofu Curry Beef and Chorizo Burger Stack Gill’s Almond-Crusted Fish with Lime and Coriander Sausage Goulash with Cauliflower Rice Salmon Tandoori with Cucumber Raita Spicy Lamb Meatballs with Minted Smashed Peas Turkey Burgers with Peanut Dip Turmeric Chicken with Spiced Cabbage and Leeks Garlic Tofu with Nutty Greens Hearty Meal One-Liners Chicken and Tarragon Crumble Annie’s Chicken and Chorizo Stew Lamb Biryani Cottage Pie with Potato and Parsnip Rosti Topping Mediterranean Fish Bake Roast Cauliflower, Potato and Butter Bean Salad with Creamy Tahini Dressing Sausage and Potato Traybake Spiced Green Bean and Butternut Stew Peppered Fillet Steak with Turmeric Sweet Potato Wedges Hearty Meal One-Liners

Sides, Dips & Relishes

Pea, Leek and Kale Mess Carrot and Celeriac Mash Pepperonata Green Beans with Tomatoes and Olives Roasted Carrots – Two Ways Warm Beetroot, Leek and Walnut Salad Cauliflower Rice Broccoli Rice Carrot and Caraway Dip Creamy Herb Dip (or Dressing) Red Lentil and Coriander Relish Spinach with Caramelised Onion and Sumac Mackerel and Dill Dip Watercress and Avocado Dip

Snacks

Savoury Pancakes Courgette and Pea Fritters Fish Goujons Curried Bean Patties Blast Beetroot Smoothie Snack and Gap-Filler One-Liners Sweet Potato and Walnut Cake Easy Peanut Butter and Banana Clusters Apple, Cardamom and Ginger Muffins Snack and Gap Filler One-Liners

PART 3: THE WORKOUTS: Getting fit, firm & strong . . . and maybe a bit sweaty

Chapter 9: An Understanding of Exercise The Warm-ups The Cool-downs The Exercises – How To Do Them The Workout Charts

PART 4: FILLING IN THE GAPS: Knowledge is power

Chapter 10: Frequently Asked Questions Chapter 11: Day-by-Day Motivation Chapter 12: Adapting Blast to Everyday Life

Acknowledgements List of Searchable Terms About the Publisher