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 INGREDIENTS Serves 4 INGREDIENTS Serves 4 INGREDIENTS 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 METHOD 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 taste. 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, METHOD • 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. METHOD • 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. exercise Clean and Lean Summer Body Plan - Week 3: How to Love Food -Meal Plan by James Duigan BREAKFAST MONDAY James’ Favourite Breakfast LUNCH DINNER (see recipe) Tuna Nicoise Salad without the potatoes. Baked Cod w/ steamed spinach & lemon TUESDAY 2 Poached eggs w/ smoked salmon & spinach Chicken Breast w/ sweet potato mash Lamb cutlets with brussel sprouts and grilled onions WEDNESDAY Mackerel fillet w/ fresh tomato and ½ an avocado Turkey, Kale, Sprout & Goats Cheese Salad Beef & cashew nut stir fry with brown rice THURSDAY Fruity Clean & Lean quinoa Salmon fillet w/ green vegetables Turkey breast w/ green beans & parmesan FRIDAY Scrambled eggs w/ roasted red peppers & green chilli Broad bean, spinach & turkey salad RHW’s Lemon-Roasted Chicken (see recipe) SATURDAY Gluten free oats with mixed nuts, mixed berries and a tablespoon of yoghurt Pea, prawn and tarragon salad (see recipe) Lamb mince with quinoa, kidney beans and tomatoes SUNDAY Chilli, coriander & spinach frittata Mackerel, wild rice, pecan & avocado salad Grilled chicken w/ avocado & spicy salsa Find more recipes from James at bodyism.com 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 MONDAY TUESDAY WEDNESDAY THURSDAY REST DAY FRIDAY REST DAY SATURDAY SUNDAY REST DAY 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 Squat 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 shoulders. 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 down. What it does This sculpts your butt, stomach and legs, it burns lots of fat and even improves your posture. 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 posture. 7 Push up through your heels and return to a standing position.
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