Clean and Lean Summer Body Plan - Week 3: Recipes

Clean and Lean Summer Body Plan - Week 3:
How to Love Food -Recipes by James Duigan
James’ Favourite Breakfast – Haddock,
Eggs and Peppers on Rye
Pea, Prawn and Tarragon Salad
Rosie Huntington- Whiteley’s
Lemon- roasted Chicken
Serves 1
Serves 4
Serves 4
1 x 200g Fillet undyed smoked haddock
2 Organic eggs
2 Slices rye bread, toasted if you like
½ Red pepper, sliced
Sea salt and freshly ground black pepper
250g Cooked prawns
250g Peas, cooked
4 Spring onions, finely chopped
1 Baby gem lettuce, shredded finely
Small bunch of tarragon, finely chopped
Small bunch of mint, finely chopped
For the dressing
cover with a lid then turn off the heat and leave for 5 minutes.
• Poach the eggs in a separate pan in simmering water for about
4 minutes or until the white is set but the yolk is still soft.
• To serve, divide the haddock between the rye bread slices.
Top each with a poached egg and sliced pepper and season to
2 Tablespoons extra virgin olive oil
1 Teaspoon white wine or tarragon vinegar
1 Teaspoon Dijon mustard
Sea salt and freshly ground black pepper
¼ Teaspoon ground cumin
½ Teaspoon sea salt
1 Medium chicken
1 Lemon, cut in half and zested
3 Garlic cloves
Sea salt and freshly ground black pepper, to taste
2 Tablespoons olive oil
200g Brown rice
275ml Organic chicken or vegetable stock
300g Kale, shredded
1 Avocado, sliced
• Heat a frying pan of water until boiling. Add the haddock fillet,
• In a large salad bowl, toss together the prawns, peas, spring
onions, lettuce and herbs.
• For the dressing, whisk the remaining ingredients and pour
over the salad.
• Toss the salad again before serving.
• Preheat the oven to 190°C/375°F/gas mark 5.
• Stuff the chicken with the lemon and garlic cloves and season
with salt and pepper. Drizzle the skin with the olive oil and
season well all over.
• Roast the chicken for approximately 1½ hours.
• Boil the brown rice in chicken or vegetable stock and steam
the kale over a pan of boiling water.
• Serve the chicken on a plate with the kale and rice and a scattering of avocado and lemon zest.
Clean and Lean Summer Body Plan - Week 3:
How to Love Food -Meal Plan by James Duigan
James’ Favourite Breakfast
(see recipe)
Tuna Nicoise Salad without the
Baked Cod w/ steamed spinach &
2 Poached eggs w/ smoked salmon
& spinach
Chicken Breast w/ sweet potato
Lamb cutlets with brussel sprouts
and grilled onions
Mackerel fillet w/ fresh tomato and
½ an avocado
Turkey, Kale, Sprout & Goats Cheese
Beef & cashew nut stir fry with
brown rice
Fruity Clean & Lean quinoa
Salmon fillet w/ green vegetables
Turkey breast w/ green beans &
Scrambled eggs w/ roasted red
peppers & green chilli
Broad bean, spinach & turkey salad
RHW’s Lemon-Roasted
Chicken (see recipe)
Gluten free oats with mixed nuts,
mixed berries and a tablespoon of
Pea, prawn and tarragon
salad (see recipe)
Lamb mince with quinoa, kidney
beans and tomatoes
Chilli, coriander & spinach frittata
Mackerel, wild rice, pecan &
avocado salad
Grilled chicken w/ avocado & spicy
Find more recipes from James at or buy his best-selling book Clean & Lean Diet, now available on Kindle. And continue the conversation
on Twitter @jamesduigan
Clean and Lean Summer Body Plan - Week 3:
How to Love Food -Exercise Plan by James Duigan
Perform each exercise one after the other with 45 seconds rest between exercises. This is one circuit. At the end of the circuit rest for one minute & repeat the circuit 2- 3 more times.
Mini Band External Knee Rotation: 15 repetitions each side > Reverse Dynamic Lung: 15 repetitions > Push-Up from Knees: 10 repetitions > Squat: 10 repetitions
Mini-Band External Knee Rotation
What it does
This exercise switches on your hip and
thigh muscles and works your core muscles. It is also an incredible butt lifter.
Reverse Dynamic Lunge
How to do it:
How to do it:
1 Put the band around your knees.
1 Stand up with perfect posture
with palms facing outwards.
2 Get into a squat position and bring
one knee in towards the other knee.
2 Both feet should face out.
3 Try to keep the rest of the body still.
3 Set the core.
4 Repeat with the other knee.
4 Step one leg backwards. Your
front shin should be straight and
perpendicular to the floor.
5 Push up with the front leg
returning to a standing position.
What it does
This one is great for your butt, hips and
thighs. It burns more fat than the standard
Split Squat.
Clean and Lean Summer Body Plan - Week 3:
How to Love Food -Exercise Plan by James Duigan
Standing Y + T
Standing Y + T
Push-Up from Knees
How to do it:
1 Place your knees on the ground.
2 Set your hands one and a half
shoulder widths apart and in
line with your nipples NOT your
3 Keep your ears, shoulders and
hips in alignment.
4 Contract your stomach muscles.
5 Lower yourself so your nose
What it does
This strengthens your upper body and
works your abdominals, plus it is a great
way to tone your arms and chest.
almost touches the ground,
keeping your body staright, then
lift back up to the start position.
6 Remember to keep your head up
and belly button drawn in.
7 Breathe out as your push up to
the start position, and breathe
out as your lower yourself back
What it does
This sculpts your butt, stomach and legs,
it burns lots of fat and even improves your
How to do it:
1 Contract your stomach muscles.
2 Take a comfortable stance,
keeping your feet shoulder width
apart, wider if necessary.
3 Cross your arms and hold them
parallel to the floor,
4 Point your toes out slightly
and make sure your knees stay
aligned with your second toe,
and DO NOT fall forwards or inwards when squatting. Keep your
weight in your heels.
5 Keeping your heels on the floor,
lower yourself until your thighs
are parallel with the floor. Stick
your butt out.
6 Go as low as you comfortably
can while maintaining perfect
7 Push up through your heels and
return to a standing position.