Joe Wicks: I’m healthy, fit and I’ve never tracked my calories

By Prudence Wade

For someone who made his name five years ago with a food and fitness empire based around shedding body fat, Joe Wicks – aka The Body Coach – has a remarkably different perspective on life now.

“My Lean In 15 brand was all about physical transformation and how you’re going to lose weight,” Wicks admits. “But as time has gone on, I’ve realised that the most important thing is the mental health benefits of exercise.”

30 Day Kick Start Plan is Wicks’ ninth book in five years, and he’s been a constant online presence throughout 2020 with his virtual PE lessons.

To be clear – his latest book isn’t about encouraging a crash diet. Wicks doesn’t think anyone can “transform their life in 30 days”, he says. But he believes you can start good habits and feel some momentum. He sees 30 days as a “nice, manageable timeframe” to start your journey to wellness.

The main event of the book though it’s the 100 new meals. “I’m really proud of the recipes,” Wicks says.

“It’s getting harder and harder, because it is difficult to come up with really new, creative ideas,” Wicks admits. “I’m always thinking about making comfort food healthy, so burgers, pizzas, pies and things. Yes, it’s getting more challenging, but I still love it.

“My recipes are very basic, they’re very simple and quick,” he says.

Tandoori Chicken Burger with Cucumber Raita

(Serves 1)

1 medium sweet potato, skin left on, cut into 8 wedges

1 x 200g skinless chicken breast fillet

1 tbsp tandoori curry paste

Salt and pepper

1 tbsp coconut oil

1 brioche bun, cut in half

¼ cucumber

1½ tbsp low-fat yoghurt

Big pinch of garam masala

2 leaves of iceberg lettuce

Squeeze of lemon juice

1 tbsp crispy onions – optional

Put the sweet potato wedges into a microwaveable bowl with two tablespoons of water, cover and zap on high for six minutes.

Meanwhile place the chicken between two pieces of cling film or baking parchment on a chopping board. Using a rolling pin, meat mallet or any other blunt instrument, bash the chicken until it is about 1cm thick. Spoon the tandoori curry paste over the chicken breast, rubbing it into the flesh, and season with salt and pepper.

Melt one teaspoon of coconut oil in a non-stick frying pan over a medium to high heat. Once melted, lay the chicken in the pan, cook for around four minutes on each side.

Melt the remaining coconut oil in a separate frying pan over a medium to high heat. Carefully uncover the sweet potato wedges, tip out their water and place the wedges into the hot pan. Season. Fry for three to four minutes, turning halfway, until crisp. Once nearly cooked, move the wedges to one side of the frying pan and toast the burger bun, cut side down, in the other.

Make the raita. Grate the cucumber, squeeze out as much liquid as you can, dump into a small bowl. Add the yoghurt, garam masala, salt and pepper, stir together. Slice the lettuce and squeeze over some lemon juice.

Come back to the chicken, which by now will be cooked through. Cut the chicken in half.

Spread half the cucumber raita onto the base of the bun. Place the lettuce on top, followed by the tandoori chicken, remaining raita and crispy onions, if you like. Serve with the sweet potato wedges.

Curried Cottage Pie

Serves 2

60g butter

1 leek, finely sliced

2 medium carrots, finely chopped

2 celery sticks, finely chopped

Salt and pepper

1 veggie stock cube

2 fat cloves garlic, finely chopped

Knob of fresh ginger, finely chopped

1 tbsp medium curry powder

2 tsp cumin seeds

2 tbsp tomato puree

1 x 400g tin of green lentils, drained

1 head of cauliflower, cut into small florets

2 handfuls of frozen peas

30g cheddar, grated

Melt 20g butter in a saucepan. Once bubbling, scrape in the chopped leek, carrots and celery along with a pinch of salt. Cook for 10 minutes until veg is completely soft.

Meanwhile bring a kettle of water to the boil. Put the veggie stock cube into a jug, measure in 150ml of boiling water and whisk with a fork to dissolve.

Come back to the saucepan, add the garlic and ginger. Cook for one minute more, sprinkle in the curry powder and cumin seeds, spoon in the tomato puree. Give everything a good mix and cook for two minutes, then tip in the drained green lentils and the veggie stock.

Bring the pie mix to a simmer, turn down the heat to low and leave to gently bubble away.

Pour the remaining water from the kettle into a saucepan and re-boil. Salt the water and drop in the cauliflower florets. Cook for 10 minutes until completely tender. Drain.

Preheat the grill to maximum.

Tip the cooked cauliflower into a food processor, add the remaining butter and some seasoning, blitz to a smooth mash.

Come back to your pie mix. Add the frozen peas and season to taste. Once the peas have defrosted, spoon the filling into an ovenproof dish. Spread the mash on top, then grate over the cheddar cheese. Slide under the grill for five minutes or until bubbling and golden with a crispy top.

30 Day Kick Start Plan: 100 Delicious Recipes With Energy Boosting Workouts by Joe Wicks is available now