The Body Coach two-week food and fitness plan

This month Amerley Ollennu road tested The Body Coach Joe Wicks' (right) 90-day plan.

Want to know how she ate to support the first cycles of High Intensity Interval Training (hiit)? Here's her cycle one meal plan.

To try the 90-day plan yourself, sign up at thebodycoach.co.uk

WEEK ONE

Monday

• Broccoli toast
• Peanut butter
• Almonds
• Greek omelette
• Avocado dip – celery
• Hiit training followed by protein shake
• Creamy chicken with rice

Tuesday

• Cinnamon, chia seed, coconut porridge with almond milk
• Cashews
• Lean mince stew with spinach
• Avocado dip – celery
• Hiit – protein shake
• Thai green prawn curry with basmati rice

Wednesday

• Lizi's Original Granola, Greek yoghurt
• Berries
• Turkey burger and spinach
• Almonds
• Italian beef and chicken sausage casserole with broccoli

Thursday

• Protein pancakes with berries and Total 0% Greek yoghurt
• Almonds
• Chicken satay with slim noodles
• Salmon pâté
• Hiit – protein shake
• Build-up bagel – chicken, beef, egg, Greek yoghurt, mustard

Friday

• Cinnamon, chia seed, coconut porridge with almond milk
• Cashews
• Salmon fish cakes with cottage cheese and broccoli
• Hiit – protein shake
• Cod, tomato sauce, spinach and rice

Saturday

• Smoothie – Greek yoghurt, raspberries, almond milk, avocado, lemon
• Almonds
• Scrambled eggs and feta hash
• Salmon paté
• Cashew chicken curry

Sunday

• Hiit training – protein shake
• Overnight porridge
• Cashews
• Chicken, green pepper, red pepper and broccoli stir-fry
• An apple
• Ginger salmon

WEEK TWO

Monday

• Mushroom Omelette 
• Cashews
• Salmon teriyaki with low carb slim noodles
• Avocado dip with celery
• Hiit – protein shake
• Steak with lime and coriander rice with steamed greens

Tuesday 

• Hiit – protein shake 
• Overnight oats
• A pear
• Tasty tuna salad
• Almonds
• Stuffed peppers

Wednesday

• Lizi’s granola and Total 0% Greek yoghurt
• Strawberries
• Thai beef stir fry
• Avocado dip with celery
• Almond chicken with low carb slim noodles 

Thursday

• Cinnamon, chia, coconut low carb porridge
• Almonds
• Chinese chicken salad
• An apple
• Paprika chicken with broccoli 

Friday

• Avocado, raspberry, Greek yoghurt, almond milk, lemon smoothie
• Cashews
• Cajun Turkey mine with steamed greens
• Pear
• Hiit – protein shake
• Steak with coriander and lime rice plus greens

Saturday

• Hiit – protein shake
• Chicken, beef, egg, cottage cheese and mustard bagel 
• Cashews
• Teriyaki salmon with low carb slim noodles
• Protein shake 
• Italian beef and chicken casserole 

Sunday

• Greek omelette
• Melon
• Lean beef stew with an egg and spinach
• Almonds
• Cashew chicken with steamed greens

All meals post-Hiit training should be eaten between an hour and an hour-and-a-half post-exercise.

Photograph: The Body Coach, Joe Wicks