Lean in 15 by Wicks, Joe -- Read -- Imperial Library of Trantor

Index

CONTENTS Introduction: A little bit about me Chapter 1: The Lean in 15 plan Chapter 2: Getting started Chapter 3: Reduced-carbohydrate recipes

Nut and Mango Smoothie Fats-Me-Up Smoothie Cinnamon Reduced-Carb Oatmeal Go-Go-Green Smoothie Cauliflower Couscous Chicken Salad Cheesy Chorizo Chicken and Spinach Chicken with Creamy Wild Mushroom and Tarragon Sauce Super-Speedy Beef Stroganoff Fresh Tuna Niçoise Asian Duck Salad Thai Green Curry French-Style Cod with Black Olives Eggs Baked in Avocado Indian Spiced Lamb Chicken with Smoked Paprika and Almonds Salmon with Chile Edamame Thai Beef Salad Tuna Steak with Salsa Quick Poached Salmon with Speedy Rat-A-Tat-A-Touille Ground Turkey Lettuce Boats Italian Stallion Sausages Creamy Steak and Spinach Chili Con Avocado Goan Fish Curry Tomatoes, Eggs and Chorizo Shrimp and Bean Sprout Omelet Poached Salmon with Bacon Sea Bass with Spiced Cauliflower, Peas and Paneer Coddled Eggs with Spinach and Bacon Salmon with Capers and Caprese Salad Teriyaki Salmon with Zucchini Noodles My Oaty Chicken Mussels in Coconut Milk Steak with Spicy Chorizo, Tomatoes and Kale Classic Smoked Salmon and Scrambled Eggs Sea Bass with Brazil Nuts, Kale and Pomegranate Griddled Midget Trees and Spears with Eggs Duck, Green Beans and Walnuts Turkey Meatballs with Feta Lamb Koftas with Greek Salad Coconut and Cashew Daal Turkey Moussaka Joe’s Chicken Pie

Chapter 4: Post-Workout Carbohydrate-Refuel Recipes

Banana and Blueberry Overnight Oats Big Mclean Muffin Winner’s Protein Pancakes Blueberry and Banana Protein Shake Incredible Hulk Smoothie Build-Up Bagel Chicken and New Potato Hash Bad-Boy Burrito Sweet Potato with Chili Shrimp and Noodle Stir-Fry In-A-Hurry Curry Fried Rice The Body Coach Club Sandwich Thai Beef Stir-Fry Bahn Mi (Vietnamese Pork Sandwich) Sag Aloo with Chicken Turkey and Chickpea Pitas Piri Piri Rice with Garlic Shrimp Singapore Noodles #Burgerme with Sweet Potato Fries Shrimp, Zucchini and Lentil Curry Mighty Duck Noodles Joe’s Mcleanie Burger Cheeky Chicken Fried Rice My Big Juicy Meatballs and Pasta Kedgeree Gnocchi with Sausage Ragu Sammy the Sea Bass with Spaghetti Chicken and Quinoa Stir-Fry Quick Tortilla Pizza Spiced Eggplant and Chickpeas with Turkey Sausage and Lentil Casserole Black Bean Tofu with Shiitake and Rice Teriyaki Chicken Stir-Fry Big Barbecue Chicken Wrap Tomato Daal with Chicken My Mum’s Special Lasagna Spanish Omelette Joe’s Sweet Potato Cottage Pie Spinach and Turkey Cannelloni

Chapter 5: Snacks and Treats

Tuna Tartare Corn and Feta Fritters Tuna and Zucchini Fritters Spiced Cashews Wasabi Peanuts Spiced Tortilla Chips Midget Tree and Pine Nut Pesto Whipped-Up Herby Cream Cheese Smoked Mackerel Pâté Avocado Ranch with Dipping Sticks Salmon and Avocado Hand Roll Beet Protein Brownies Post-Workout Power Squares Joe’s Granola Joe’s Protein Rice Pudding Banana and Pecan Cupcakes Cheat’s Banana and Almond Ice Cream Chocolate and Almond Protein Cake

Chapter 6: Burn Fat and Build Lean Muscle with Hiit Chapter 7: Results: My Lean Winners Index Acknowledgments Back Ad About the Author Credits Copyright About the Publisher

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