The Body Coach two-week food and fitness plan

As part of her Positive Fitness series, Amerley Ollennu has found that logging on can be a huge help with working out…

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The Body Coach two-week food and fitness plan

This month Amerley Ollennu road tested The Body Coach Joe Wicks' (right) 90-day plan.

Want to know how she ate to support the first cycles of High Intensity Interval Training (hiit)? Here's her cycle one meal plan.

To try the 90-day plan yourself, sign up at thebodycoach.co.uk

WEEK ONE

Monday

  • Broccoli toast
  • Peanut butter
  • Almonds
  • Greek omelette
  • Avocado dip – celery
  • Hiit training followed by protein shake
  • Creamy chicken with rice

Tuesday

  • Cinnamon, chia seed, coconut porridge with almond milk
  • Cashews
  • Lean mince stew with spinach
  • Avocado dip – celery
  • Hiit – protein shake
  • Thai green prawn curry with basmati rice

Wednesday

  • Lizi's Original Granola, Greek yoghurt
  • Berries
  • Turkey burger and spinach
  • Almonds
  • Italian beef and chicken sausage casserole with broccoli

Thursday

  • Protein pancakes with berries and Total 0% Greek yoghurt
  • Almonds
  • Chicken satay with slim noodles
  • Salmon pâté
  • Hiit – protein shake
  • Build-up bagel – chicken, beef, egg, Greek yoghurt, mustard

Friday

  • Cinnamon, chia seed, coconut porridge with almond milk
  • Cashews
  • Salmon fish cakes with cottage cheese and broccoli
  • Hiit – protein shake
  • Cod, tomato sauce, spinach and rice

Saturday

  • Smoothie – Greek yoghurt, raspberries, almond milk, avocado, lemon
  • Almonds
  • Scrambled eggs and feta hash
  • Salmon paté
  • Cashew chicken curry

Sunday

  • Hiit training – protein shake
  • Overnight porridge
  • Cashews
  • Chicken, green pepper, red pepper and broccoli stir-fry
  • An apple
  • Ginger salmon

WEEK TWO

Monday

  • Mushroom Omelette 
  • Cashews
  • Salmon teriyaki with low carb slim noodles
  • Avocado dip with celery
  • Hiit – protein shake
  • Steak with lime and coriander rice with steamed greens

Tuesday 

  • Hiit – protein shake 
  • Overnight oats
  • A pear
  • Tasty tuna salad
  • Almonds
  • Stuffed peppers

Wednesday

  • Lizi’s granola and Total 0% Greek yoghurt
  • Strawberries
  • Thai beef stir fry
  • Avocado dip with celery
  • Almond chicken with low carb slim noodles 

Thursday

  • Cinnamon, chia, coconut low carb porridge
  • Almonds
  • Chinese chicken salad
  • An apple
  • Paprika chicken with broccoli 

Friday

  • Avocado, raspberry, Greek yoghurt, almond milk, lemon smoothie
  • Cashews
  • Cajun Turkey mine with steamed greens
  • Pear
  • Hiit – protein shake
  • Steak with coriander and lime rice plus greens

Saturday

  • Hiit – protein shake
  • Chicken, beef, egg, cottage cheese and mustard bagel 
  • Cashews
  • Teriyaki salmon with low carb slim noodles
  • Protein shake 
  • Italian beef and chicken casserole 

Sunday

  • Greek omelette
  • Melon
  • Lean beef stew with an egg and spinach
  • Almonds
  • Cashew chicken with steamed greens

All meals post-Hiit training should be eaten between an hour and an hour-and-a-half post-exercise.

Photograph: The Body Coach, Joe Wicks