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Index
COVER TITLE PAGE CONTENTS INTRODUCTION REDUCED CARB
PBJ SMOOTHIE CHAI SPICED BANANA SMOOTHIE GOLDEN SMOOTHIE BLUEBERRY SMOOTHIE CARROT, ORANGE AND GINGER SMOOTHIE ELVIS PANCAKES MANCHEGO, CHILLI JAM AND OLIVE FRITTATA SPICY TURKISH SCRAMBLED EGGS SAGE BUTTER CHICKEN WITH LEMONY SPRING GREENS BLACKENED COD WITH PICO DE GALLO SALSA AND SMASHED AVO STEAK WITH HAZELNUT ROMESCO AND GREEN BEANS SESAME CAULIFLOWER, POMEGRANATE AND MIXED HERB SALAD WITH TAHINI DRESSING WASABI TUNA MAYO ‘POKE BOWL’ TUNA, WHITE BEAN, MARINATED FETA AND SALSA VERDE SALMON WITH TARRAGON CRÈME FRAICHE AND GARLICKY SPINACH CHIPOLATAS IN ONION GRAVY WITH CARROT AND PARSNIP SMASH PRAWN AND LEMONGRASS COCONUT CURRY WITH MANGE TOUT CUMIN-SPICED LAMB AND FETA FATTOUSH SEARED STEAK, BLUE CHEESE, PEAR AND WATERCRESS POACHED SALMON WITH CREAM CHEESE AND CHIVE SCRAMBLED EGGS CAYENNE POLLOCK WITH MINTED PEA YOGHURT SAUCE AND BABY GEM STEAK FAJITA FRIED EGGS PAPRIKA PRAWN, CORN AND CHEDDAR CHOWDER GRILLED CHICKEN COBB SALAD CHORIZO NIÇOISE SALAD BEEF BULGOGI SOY, FIVE SPICE AND ORANGE CHICKEN WITH LITTLE TREES SAUSAGE SHAKSHUKA SMOKED MACKEREL WITH HORSERADISH YOGHURT AND PARSNIP ROSTI CURRIED LAMB STEAKS WITH COCONUT YOGHURT AND CORIANDER CHUTNEY PORK CHOP WITH GRILLED PEACH, MOZZARELLA AND WATERCRESS CURRIED COTTAGE PIE GRILLED LAMB CHOPS WITH WARM HUMMUS, QUICK PICKLED RED ONIONS AND PISTACHIOS BALSAMIC STEAK WITH GOAT’S CHEESE, ROCKET AND CHERRY TOMATOES CREAMY TURKEY, MUSHROOM AND COURGETTE STROGANOFF THAI GREEN PORK LETTUCE CUPS SPICY CHICKEN CURRY SOUP SAAG PANEER WITH CAULIFLOWER ‘RICE’ CHARGRILLED CHICKEN WITH MOJO VERDE ALMOND BUTTER SATAY CHICKEN WITH ASIAN SLAW SALT AND PEPPER PRAWNS WITH SWEET CHILLI STEAK HACHÉ SEEDED CHICKEN SCHNITZEL SALAD LAMB AND PEA KEEMA SWEETCORN FRITTERS WITH CHORIZO AND MANGO AND AVOCADO SALSA CACCIATORE CHICKEN WITH MIXED OLIVES AND FETA MEDITERRANEAN HALLOUMI TRAYBAKE SEA BASS WITH PESTO AND CHARRED COURGETTE, CHILLI AND MINT SMOKY CHORIZO MIXED BEAN STEW CORONATION CHICKEN SALAD CHICKEN SOUVLAKI WITH TZATZIKI, SLICED TOMATO AND OLIVES TOMATO, FENNEL AND FISH STEW BEETROOT AND FETA PATTIES WITH POMEGRANATE MOLASSES AND TOMATO SALAD TURKEY AND RED PEPPER PANANG CURRY TOMATO-BAKED COD WITH CAPERS AND PINE NUTS PARMA HAM AND SUNDRIED TOMATO PARMIGIANA TIKKA MASALA, HALLOUMI AND CHICKPEA KACHUMBA PEANUT BUTTER, MUSHROOM, SPINACH AND TOMATO STEW CREAMY COCONUT, CARROT AND SWEET POTATO SOUP WITH CHILLI PANEER CROUTONS
SNACKS
BOILED EGG PROTEIN POT WITH SPINACH AND TAHINI TURKEY, BRIE AND CRANBERRY SAUSAGE ROLLS PERI PERI POPCORN CHICKEN WALNUT AND ROASTED RED PEPPER DIP DARK CHOCOLATE, ALMOND AND SEA SALT CLUSTERS
POST WORKOUT
CHICKEN PHO BEEF COBBLER WITH CHIVE AND HORSERADISH DUMPLINGS KALE AND WALNUT PESTO GNOCCHI LANCASHIRE HOTPOT CHORIZO CHILAQUILES TURKEY MEATBALLS AND HARISSA SPAGHETTI JOE’S MUSTARDY HAM, EGG AND CHIPS CAJUN-STYLE PRAWNS WITH LIME SWEET POTATO MASH CHICKEN AND CHORIZO FILO PIE LAMB ROGAN JOSH CARBONARA RISOTTO BLACK BEAN, QUINOA AND SWEET POTATO CHILLI SOY MUSHROOM BANH MI TANDOORI CHICKEN BURGER WITH CUCUMBER RAITA VIETNAMESE STICKY SALMON WITH COCONUT RICE BOMBAY POTATO HASH WITH HALLOUMI CHIMICHURRI STEAK WITH MIXED GRAINS SAUSAGE, FENNEL AND CHILLI RIGATONI BROCCOLI AND ANCHOVY PENNE WITH TOASTED PUMPKIN SEEDS MOROCCAN-SPICED CARROT, POMEGRANATE AND HAZELNUT WILD RICE SESAME TAHINI RAMEN PASTA AND CHICKPEA STEW PARMA HAM AND PESTO POACHED EGG BAGEL HOISIN TURKEY PANCAKES PRAWN AND CHORIZO ORZO JAMBALAYA SALMON PUTTANESCA LINGUINE GREEN LENTIL SPINACH DAAL WITH POACHED EGG AND CRISPY ONIONS BAKED AROMATIC CHICKEN AND PISTACHIO PILAU COD WITH OLIVE TAPENADE, TOMATOES AND COUSCOUS SATAY BROCCOLI AND EGG FRIED RICE SINGAPORE PRAWN NOODLES CHIPOTLE TURKEY TACOS CHIPOLATAS WITH BALSAMIC LENTILS GARLICKY GREENS AND POACHED EGG GRAIN BOWL WITH TOASTED SEEDS PORK WITH ROASTED RED PEPPER AND RICE CHICKEN SHAWARMA AND MIXED GRAIN TABBOULEH SALMON AND NEW POTATO COLCANNON LENTIL SLOPPY JOE CHICKEN QUINOA PRIMAVERA
THE TRAINING PLAN
BEGINNER HIIT 1: BODYWEIGHT BEGINNER HIIT 2: RESISTANCE INTERMEDIATE HIIT 1: BODYWEIGHT INTERMEDIATE HIIT 2: RESISTANCE ADVANCED HIIT 1: BODYWEIGHT ADVANCED HIIT 2: RESISTANCE
THE 30 DAY PLAN INDEX ACKNOWLEDGEMENTS ABOUT JOE COPYRIGHT
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