Meal ideas
Tasty meals are key part of this plan.
They’re packed with veggies and will keep your fat loss ticking over nicely.
Coconut chicken curry
(Serves 2)
·
1 tsp. olive oil
·
1 tbsp. curry powder
·
½ tsp. ground cumin
·
200g boneless, skinless chicken breast, cut into
strips
·
1 large apple, unpeeled, cored and cut into
chunks
·
100g green beans
·
250ml reduced-sodium chicken stock
·
125ml light coconut milk
·
300g cooked barley or brown rice
·
½ red chili, to serve
·
Sprig of coriander, to serve
Coconut
chicken curry
1. Heat the olive oil in a non-stick saucepan and place the pan over a
medium heat. Stir-fry the curry powder and cumin for seconds.
2. Add the chicken, apple and green beans. Stir-fry for 1 minute or
until they’re browned and coated with eth spices. Add the stock and coconut
milk. Stirring occasionally, simmer for 10 minutes or until the chicken is
cooked through and the sauce is thick. Serve over the barley or rice, and
garnish with chili and coriander.
‘All the meals are nutritious and
wholesome – and they take just minutes’
Nutrition info: 400 calories, 7g total fat,
60g carbs, 27g protein, 9g fiber
Creamy spinach and chickpea stir-fry
(Serves 1)
·
1 tsp. olive oil
·
125g canned chickpeas, rinsed and drained
·
2 cloves garlic, very finely chopped
·
½ tsp. ground cumin
·
225g baby spinach, roughly chopped
·
125ml reduced-fat buttermilk
·
Salt and black pepper
·
2 tbsp. feta cheese, crumbled
Creamy
spinach and chickpea stir-fry
1. Put the olive oil in a frying pan and place over a medium-low heat.
Cook the chickpeas, garlic and cumin for 30 seconds, stirring. Add the spinach,
cover and let sit for 30 seconds. Uncover and stir-fry for 2 minutes or until
the spinach is wilted.
2. Stir in the buttermilk and cook until the liquid evaporates. Season
to taste with a little salt and pepper. Remove the pan from the heat garnish
with the feta cheese.
Nutrition info: 320 calories, 8g total fat
46g carbs, 22g protein, 11g fiber
The fitness routines
The exercise circuits in the plan are
deigned to ramp up your results in as little time as possible. ‘Resistance
training builds muscle, which not only protects your bones, but increases your
resting metabolism’, says Harley. ‘Building muscle means that you’ll burn more
calories all day long even in your sleep’.
Sounds good, right? Here’s a taster of the
moves you’ll be doing alongside your 10,000 steps…
Plank: Keep your abs tight and squeeze your
bottom
Squat: Push your hips back and go as low as
is comfortable
Circuit A
How to do it: Do circuit A during Phase 2
of the plan. You should perform the workout on days 6, 8 and make sure you walk
10,000 steps daily.
Beginner: 1 x 20 reps of each move
Intermediate: 2 x 20 reps of each move
Advanced: 3 x 20 reps of each move
1. Reverse fly - Areas trained: Upper back and shoulders
2. Triceps dip - Areas trained: rear upper arms and shoulders
3. Superman - Areas trained: lower back and bottom
4. Ball hamstring curl - Area trained: hamstrings
Circuit B
How to do it: During Phase 3, you need to
up the number of workouts you do by adding a circuit. So do circuit A don days
11, 13 and 15 and circuit B on days 12 and 14. Continue to walk 10,000 steps
daily, too.
Beginner: 1 x 20 reps of each move
Intermediate: 2 x 20 reps of each move
Advanced: 3 x 20 reps of each
1. Squat - Area trained: lower body
2. Press-up - Areas trained: chest, shoulders and arms
3. Standing side bend - Area trained: waist
4. Plank - Area trained: core and shoulders
After the reset
Once you’ve completed the three phases of
the plan, you’ll need to stick to eating five times a day – one smoothie, two
snacks and two solid meals. Twice a week you are allowed ‘free meals’ when you
can eat whatever you want.
‘Building muscle means that you’ll
burn more calories all day long’
Keep walking no less than 10,000 steps a
day every day and do a 10-minute resistance training circuit five days a week
to help increase lean muscles. ‘Walking is a simple fat-burning activity that
doesn’t require any skill or equipment, while super-short resistance workouts
five times a week get great results’, explains Harley.
Top diet foods
Add these super-foods to your reset plan
Salmon
This oily fish is a high-quality protein
and packed with healthy fats.
Haas avocado
Haas avocados contain some of the
healthiest fats around. They improve the skin, boost eye health and have been
shown to improve your absorption of nutrients in food eaten with them.
Apple
This everyday staple is filling and
nutritious. The flavonoid quercetin, found in it, boosts your immune system and
protects your bones.
Fat-free Greek yoghurt
Greek yoghurt has twice the protein and
half the sugar of its conventional counterpart. It’s also lower in lactose and
has a richer texture for roughly the same calorie count.
