The 21-day Get Stronger Plan

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The 21-day Get Stronger Plan

Smash your January gym goals with our strengthening food plan

Strength training is the foundation of any good workout regime, but if you’re ringing in the new year with a vow to making big fitness gains in 2018, you’ll need to prioritise your diet, too. Making healthy food a part of your lifestyle will mean it’ll be instinctively easier to make better choices that will further your long-term goals and, with resolution season in full swing, now’s the perfect time to make some real changes.

Reach your goals

There are lots of ways you can supercharge your diet, but we think great prep work is the key. Planning for the week ahead will make it easier to stick to your goals and keeping a full fridge is a must to ensure you’ve always got healthy options to hand. Cramming your diet with more fruits and vegetables, along with those allimportant macronutrients – complex carbohydrates, good fat and lean protein – while limiting junk food and sugar, and having lots of healthy snacks to hand will optimise your results by giving your body the nutrients it needs to renew and repair after exercise.

Sustaining a healthy eating plan will also provide a steady level of energy to help you get the most out of your workouts and offset any Christmas overindulgence. Over the next couple of pages you’ll find 21 days of healthy eating recipes. The plan ensures you fill up on three nourishing meals a day along with two snacks to keep you feeling full and satisfied throughout January and beyond. It offers lots of potential benefits – from higher energy levels to give you the get-up-and-go to work out, to better sleep, improved performance at work and fewer cravings. What’s not to like?

The 3-week plan

Make the most of your workouts with our healthy eating plan

1. Day 1

Breakfast

Avocado and spinach smoothie
Blitz together ½ an avocado with 50g spinach, 1 frozen banana, 2tbsp blueberries and 1tbsp ground flaxseed.


Lunch

Warming spicy beans on toast
Toast 2 slices of wholemeal bread. Meanwhile finely slice ½ an onion and 1 garlic clove. Add 50g spinach, 50g butter beans, 1tsp chilli flakes, 1tsp tomato purée and 1tsp chopped coriander. Spoon the beans onto the toast and serve.


Dinner

Poached salmon with seasonal roasted vegetables
Poach 1 salmon fillet. Meanwhile slice 2 parsnips and 2 carrots lengthwise and place on a roasting dish.
Cook at 180°C for 30 minutes or until soft and serve with the salmon fillet and a handful of watercress.

2. Day 2

Breakfast

Egg pot and toast
Toast 2 slices of wholemeal toast. Arrange a few spinach leaves at the bottom of a ramekin dish. Spoon 1tbsp crème fraîche on top, then crack an egg and add it to the crème fraîche. Top with 1tbsp Cheddar cheese and place in the oven at 170°C for around 10-15 minutes or until the egg is cooked but still slightly runny. Serve the egg pot with the toast and an extra portion of 50g steamed spinach on the side.


Lunch

Tuna sweet potato skins
Bake 1 sweet potato in the oven at 180°C until soft. While the potato is still hot, carefully cut in half and scoop out the flesh. Place in a bowl and mash with a fork. Add the contents of 1 small tin of tuna in olive oil, 1tsp crème fraîche, 2 cherry tomatoes finely chopped and 1tbsp grated Cheddar cheese.
Mix thoroughly and spoon the filling back into the sweet potato skins, cooking once more in the oven until the topping has browned. Serve with 100g steamed kale.


Dinner
[MAKES TWO PORTIONS]

Thai-style coconut and prawn curry
Slice and fry 1 onion and 1 garlic clove. Add 200g prawns, 200g coconut milk, 1tsp ginger, 1tsp turmeric, 1tsp cumin and 1tsp paprika. Add 200g spinach leaves, 50g baby corn and 50g garden peas. Serve with 50g brown rice.

3. Day 3

Breakfast

Porridge bowl with berries
Cook 50g oats with 150ml semi-skimmed milk. Stir through 2tbsp blueberries and top with 1tbsp pumpkin seeds.


Lunch

Mackerel salad
Flake 1 mackerel fillet with ½ bag of salad leaves. Slice 1 beetroot, 30g cucumber, 3 cherry tomatoes, ½ yellow pepper and ½ red pepper, diced. Dress with 1tsp olive oil and 2tbsp lemon juice and garnish with 1tbsp pumpkin seeds.


Dinner

Avocado and black-eyed beans buddha bowl
Slice ½ an avocado and arrange in a bowl with 2 sliced radishes, 100g black-eyed beans, 50g shredded carrot, 30g shredded cucumber, 30g brown rice and 1tbsp cottage cheese.

4. Day 4

Breakfast

Banana and oat smoothie
Blitz together 180ml almond milk with 1 frozen banana, 1 scoop protein powder, 1tsp cinnamon and 2tbsp frozen berries until smooth.


Lunch

Lentil and goat’s cheese salad
Combine ½ a tin of puy lentils with ½ a bag of pea shoots, 1 sliced beetroot and 30g crumbled goat’s cheese.


Dinner
[MAKES TWO PORTIONS]

Roasted butternut squash curry
Cube 200g butternut squash and roast in the oven at 180°C until soft. Meanwhile slice and fry 1 onion and 1 garlic clove.
Add the roasted butternut squash, 100g broccoli florets, 200g tinned tomatoes, 1tsp ginger, 1tsp curry powder and 1tbsp chopped coriander.
Serve with 1tbsp Greek yoghurt and 1 wholemeal roti.

5. Day 5

Breakfast

Spinach-style scrambled eggs with toast
Beat 2 eggs and add 30g spinach. Scramble in a frying pan and serve with 2 slices of wholemeal toast and 3 cherry tomatoes halved on the side.


Lunch

Balsamic-glazed chicken with quinoa
Mix together 1tsp honey and 1tbsp balsamic vinegar. Coat 1 chicken breast in the marinade and grill. Serve with 40g cooked quinoa and 50g steamed broccoli.


Dinner
[MAKES TWO PORTIONS]

Macaroni Cheese with salad
Cook 100g wholewheat macaroni pasta. Drain and place in an ovenproof dish.
Meanwhile, whisk together 250ml milk, 20g butter, 20g wholewheat flour, 100g Cheddar cheese and 20g Parmesan. Add the sauce to the pasta with 40g garden peas and grill until brown on top. Serve with a large salad.

6. Day 6

Breakfast

Turkey crispbreads
Layer 4 slices of turkey on 2 crisp breads. Top with 1tbsp crème fraîche, 4 slices of cucumber and 4 cherry tomatoes halved.


Lunch

Nutty noodle salad
In a bowl combine 60g wholewheat noodles with 1 grated carrot, 20g grated cucumber, 4 cherry tomatoes halved, 100g watercress, ½ yellow pepper and 2tbsp cashew nuts. Dress in 1tbsp soya sauce and 1tsp honey.
Top with 1tbsp pumpkin seeds.


Dinner

Herby feta topped sweet potato with grilled chicken
Cut 1 sweet potato in half and place on a baking dish. Drizzle with 1tbsp coconut oil and 1tsp mixed herbs. Roast in the oven and 10 minutes before ready, sprinkle 20g crumbled feta cheese on top of the sweet potato and continue cooking until nicely melted. Serve with 1 grilled chicken breast and a handful of rocket leaves.

7. Day 7

Breakfast

Egg pot and toast
As day 2.


Lunch

Courgetti puttanesca
Spiralise 1 large courgette.
Stir through 2tbsp puttanesca sauce, 100g spinach leaves and 4 black olives halved.


Dinner

Minted lamb tortilla wrap
Cut lamb steak. Blitz together 2tbsp mint, 2tbsp lemon juice, 1 garlic clove and 1tbsp rosemary in a blender. Coat the lamb in the marinade and fry with 3 cherry tomatoes. Spoon the lamb onto 1 wholemeal tortilla with a handful of rocket leaves and fold in half.

8. Day 8

Breakfast

Sugar-free muesli with fruit
Serve 50g muesli with 150ml almond milk. Add 1 chopped banana and 3 strawberries.


Lunch
[MAKES TWO PORTIONS]

Tofu stir-fry
Cube 200g tofu and fry with 1 sliced onion, 1 garlic clove and a bag of stir-fried vegetables.
Add 2tbsp soya sauce, the juice of 1 lime, 1tbsp honey and 1 chilli. Serve with 50g cooked brown rice.


Dinner

Red mullet with green beans
Poach 1 red mullet fillet and serve with 100g steamed green beans and 100g kale.

9. Day 9

Breakfast

Coconut parfait
Spoon 150ml Greek yoghurt into a tall glass. Carefully top with 4 strawberries halved and another 2tbsp yoghurt. Add 1tbsp chopped mixed nuts and 1tsp shredded coconut.


Lunch

Smoked paprika and chickpea buddha bowl
Combine 100g tinned chickpeas with 30g cooked quinoa, ½ yellow pepper diced.
Heat through with 1tsp smoked paprika. Serve in a bowl with 100g rocket leaves, and dress with 2tbsp lemon juice and 1tbsp Greek yoghurt.


Dinner

Peppered steak with steamed vegetables
Coat one sirloin steak in 1tbsp black pepper and fry. Serve with 100g steamed spinach, 100g steamed garden peas and 1 grilled onion.

10. Day 10

Breakfast

Baked eggs in avocado
Take the stone out of a small avocado and scoop out a couple of tablespoons of the flesh. Break an egg into each avocado half and bake in the oven at 180°C until the whites are firm. Garnish with 1tsp chopped chives and serve with 1 slice of wholemeal bread.


Lunch

Tuna sweet potato skins
As day 1.


Dinner

Macaroni Cheese with salad
Leftover portion from day 5.

11. Day 11

Breakfast

Bircher muesli for one
Soak 50g oats in a bowl with 70ml fresh apple juice. Add 50g raspberries, 2tsp mixed seeds, 1 pinch cinnamon and allow to thicken overnight. Top with 1tbsp blueberries and 1tsp shredded coconut in the morning.


Lunch

Nutty noodle salad
As day 6.


Dinner

Thai-style coconut and prawn curry
Leftover portion from day 2.

12. Day 12

Breakfast

Porridge bowl with berries
As day 3.


Lunch

Courgetti puttanesca
As day 7.


Dinner

Avocado and black-eyed beans buddha bowl
As day 3.

13. Day 13

Breakfast

Banana and oat smoothie
As day 4.


Lunch

Balsamic-glazed chicken with quinoa
As day 5.


Dinner

Minted lamb tortilla wrap
As day 7.

14. Day 14

Breakfast

Avocado and spinach smoothie
As day 1.


Lunch

Lentil and goat’s cheese salad
As day 4.


Dinner

Herby feta topped sweet potato with grilled chicken
As day 6.

15. Day 15

Breakfast

Sugar-free muesli with fruit
As day 8.


Lunch

Tofu stir-fry
Leftover portion from day 8.


Dinner

Peppered steak with steamed vegetables
As day 9.

16. Day 16

Breakfast
[MAKE THE NIGHT BEFORE]

Bircher muesli for one
As day 11.


Lunch

Mackerel salad
As day 3.


Dinner

Roasted butternut squash curry
Leftover portion from day 4.

17. Day 17

Breakfast

Coconut parfait
As day 9.


Lunch

Warming spicy beans on toast
As day 1.


Dinner

Peppered steak with steamed vegetables
As day 9.

18. Day 18

Breakfast

Baked eggs in avocado
As day 10.


Lunch

Balsamic-glazed chicken with quinoa
As day 5.


Dinner

Red mullet with green beans
As day 8.

19. Day 19

Breakfast

Turkey crispbreads
As day 6.


Lunch

Mackerel salad
As day 3.


Dinner

Minted lamb tortilla wrap
As day 7.

20. Day 20

Breakfast

Coconut parfait
As day 9.


Lunch

Courgetti puttanesca
As day 7.


Dinner

Avocado and black-eyed beans buddha bowl
As day 3.

21. Day 21

Breakfast

Spinach-style scrambled eggs with toast
As day 5.


Lunch

Smoked paprika and chickpea buddha bowl
As day 9.


Dinner

Herby feta topped sweet potato with grilled chicken
As day 6.

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