The Lean Machines by Chapman, John -- Read -- Imperial Library of Trantor

Index

Title Page Copyright Contents Intro

Project Awesome

Be Happy

What is Happiness? Who are You? Setting Achievable Goals 1 Awareness 2 Acceptance 3 Look After Your Body 4 Tackling the Big Word… Anxiety 5 Learn to Balance 6 Get Your Sleep Sorted 7 Stop Reacting to External Forces 8 Take a Step Outside Your Comfort Zone Make Happiness Your Main Goal

Eat Well

Step 1: What is Your Goal? Step 2: How Much Should You Eat? Step 3: Know Your Macros! Step 4: What Should You Eat? Step 5: The Ideal Shopping List Step 6: Rules to Remember Breakfast

Get Up + Go Smoothie Breakfast Smoothie Beetroot + Berry Juice Green Machine Smoothie Breakfast Bar Granola Protein Oats Protein Pancakes With Blueberries Summer Fruit Salad Poached Eggs on Toast With Spinach Smashed Avocado Bagels With Poached Eggs Salmon With Avocado Kedgeree Breakfast Burritos Sweet Potato Hash Browns Grilled Asparagus With Poached Eggs

Lunch

Lentil, Beetroot + Goats’ Cheese Salad Quick Bean Chilli With Chipotle Loaded Sweet Potato Skins Salmon + Black Bean Salad Thai Prawn Salad Fish Finger Sandwiches With Tartare Sauce Spicy Chicken With Roast Vegetables Chicken, Sweetcorn + Mushroom Soup Roast Tomato, Chicken and Chickpea Soup Jerk Chicken Wraps With Pineapple Salsa Chicken With Feta + Bacon Steak + Pepper Wraps Quick Steak Tacos With Guacamole

Snacks

Seeded Spelt Crackers Roasted Red Pepper Houmous Smoked Mackerel Pâté Baba Ganoush Pea, Feta + Basil Dip Protein Flatbreads Trail Mix

Dinner

Thai Red Vegetable Curry Beetroot Falafel With Tahini Yoghurt Sauce Thai Fish Cakes With Chilli + Herb Salad Linguine With Prawns + Chilli Cod Parcels With White Beans Monkfish + Coconut Curry Piri Piri Chicken With Spicy Rice Moroccan Turkey Kebabs With Chickpea Salad Teriyaki Chicken Skewers With Noodles + Pak Choi Ham + Mushroom Pizza Paprika Pork Fillet With Black Lentils Lamb Kebabs With Tzatziki Shepherd’s Pie Slow-Cooked Beef Chilli Chilli Beef Avocado Burgers Steak, Roast Vegetable+ Blue Cheese Salad Beef Stir Fry With Rice Noodles

Dessert

Cherry Choc Chip Frozen Yoghurt Sweet Potato Brownies Chocolate + Almond Butter Mousse Chocolate Coated Nuts Protein Balls Coconut + Chocolate Biscuits Oatmeal Raisin Cookies

Move Better

Home Plan: Beginner Home Plan: Intermediate Home Plan: Advanced Gym Plans Hiit Plans

Conclusion Acknowledgements