Lean in 15: The Shape Plan introduces a new way of eating and training to build lean muscle and burn more fat. Joe Wicks has helped hundreds of thousands of people transform their bodies and feel amazing. In The Shape Plan, he shares 100 delicious recipes and four new workouts to take your fitness to the next level.
Are you ready to start your transformation and get Lean in 15?
Joe Wicks has helped tens of thousands of people achieve new levels of fitness and fat loss with his 90 Day Shift, Shape and Sustain programme and his Instagram account. Joe has a BSc (Hons) in Sports Science from St Mary's University, is a REPS (Register of Exercise Professionals) Level Three personal trainer and is an advanced boxing coach. He is also the author of the record-breaking bestseller Lean in 15 - The Shift Plan.
Lean in 15: The Shape Plan
Author: Joe Wicks
Yes, yes, yes. Finally a recipe for French toast that I can enjoy after a workout. I've topped mine with banana and blueberries but you can use any fruit you love. Don't go mad with the maple syrup!
¼ tsp ground cinnamon
1 tsp vanilla extract
1 thick slice of white bread,
½ tbsp coconut oil
1 banana, sliced, to serve
small handful of blueberries, to serve
maple syrup, to serve
Separate the yolk and the white of the egg. Add the cinnamon and vanilla extract to the yolk and whisk together until totally combined.
Whisk the egg white in a separate bowl until it becomes light and frothy. Tip the frothy white into the yolk mixture and, with a light hand, fold in – don't become too obsessed with completely incorporating them into each other.
Dip the bread into the mixture, turning it a couple of times for even coverage. Let the bread sit in the mixture for a minute or so, to absorb as much of the tastiness as possible.
Melt the coconut oil in a non-stick frying pan over a medium to high heat and then carefully lay the soaked slice of bread in the pan. Fry the bread for about 2 minutes on each side, keeping an eye out to ensure it doesn't burn.
Your French toast should be gloriously golden and spongy to the touch when finished. When you are happy that it is cooked, place
it onto a clean piece of kitchen roll to remove any excess fat.
Serve up topped with banana slices, blueberries and a final drizzle of maple syrup.
Oh! They're back again – my big juicy meatballs. But this time with my favourite rigatoni pasta. Turkey, beef or pork meatballs will all work well with this sauce, so feel free to mix it up.
200g dried rigatoni
½ tbsp coconut oil
½ red onion, finely chopped
250g ready-made beef meatballs
1 tbsp red wine or balsamic vinegar
200g tinned chopped tomatoes
1 tsp sugar
50g frozen peas
handful of baby spinach leaves
a few basil leaves, to serve – optional
Bring a large saucepan of water to the boil. Drop in the rigatoni and cook according to the packet instructions.
Melt the coconut oil in a large frying pan over a medium to high heat. Add the onion and fry, stirring regularly, for 1 minute before tumbling in the meatballs. Fry the ingredients together, stirring every now and then, for about 2 minutes, by which time the meatballs should be starting to colour.
Pour in the vinegar and the chopped tomatoes, along with about 75ml of water, and sprinkle in the sugar. Place a lid on top of the pan (if you don't have a lid then cover with a large plate), bring the whole lot to the boil and simmer for 5 minutes, by which time the meatballs should be cooked through.
About 2 minutes before the pasta is ready, drop the frozen peas into the saucepan. Bring the water back up to the boil and then drain in a colander. Leave in the colander until you're ready to serve.
Check that the meatballs are cooked by cutting into one to make sure there are no raw pink bits left, then stir through the spinach, allowing it to wilt in the residual heat. Chuck the drained pasta and peas into the meatball sauce, mix everything together and serve with a scattering of basil leaves, if using.
This is perfect for those days when you're craving a Chinese takeaway. Instead of ordering a greasy one in, give this a go. It's going to taste much better and it's going to keep you lean and healthy too! #Win.
½ tbsp coconut oil
½ red onion, sliced into thin wedges
½ red pepper, de-seeded and finely sliced
50g mange tout
250g pork fillet, sliced into 1cm thick strips
250g pre-cooked rice
1 tsp caster sugar
2 tbsp red wine or sherry vinegar
1 tbsp light soy sauce
2 tsp toasted sesame oil
2 tbsp chopped coriander, to serve – optional
Melt the coconut oil in a wok or large frying pan over a high heat. Add the onion, pepper and mange tout and stir-fry for 1 minute.
Throw in the pork strips and continue to stir-fry for 2 minutes, by which time the vegetables should be softening and the pork virtually cooked. Check by cutting into one of the larger pieces of meat to make sure there are no raw pink bits left.
Ping your rice in the microwave, following the packet instructions – you're almost ready to serve.
Reduce the heat under the wok or frying pan a little and sprinkle in the sugar. Leave it to melt in with the rest of the ingredients for about 30 seconds. Pour in the vinegar and let it bubble up, stirring to combine. Turn off the heat and stir in the soy sauce and sesame oil.
Pile up the hot rice on your plate, top with the sweet and sour pork and finish with a sprinkling of chopped coriander, if using.