Clean and Lean Summer Body Plan - Week 4: How to Create Beautiful Posture -Recipes by James Duigan

Clean & lean PanCakes

Serves 2-4INGREDIENTS100g Organic rolled oats

200g Ricotta or cottage cheese

4 Eggs

1 Teaspoon ground cinnamon

100g Blueberries

2 Tablespoons natural yoghurt

METHOD• Blend the oats, cheese, eggs and cinnamon in a food processor

until you have a smooth batter.• Heat a non-stick, heavy-based frying pan, then pour ladlefuls

of batter and cook for 2–3 minutes on each side.• Serve warm, with the blueberries and yoghurt.

Green Bean and tomato salad with turkey

Serves 2 INGREDIENTS2 Yard-long beans or 20 French beans, chopped into 5cm lengths

2 Garlic cloves, peeled

3–4 Small fresh red or green chillies, chopped

4 Ripe tomatoes, cut into wedges

2 Tablespoons lime juice

200g Cooked turkey, sliced

A handful of coriander leaves

Little Gem lettuce leaves, to serve

METHOD• Steam or boil the beans until tender, then drain.• Pound the garlic in a large mortar, then add the chillies and

pound again. Add the beans, breaking them up slightly, then tip into a bowl. Add the tomato and lightly mash.

• Drizzle over the lime juice, and turn into a serving dish. Scatter over the sliced turkey and coriander leaves. Serve with Little Gem lettuce leaves, which can be used as a scoop for the mixture.

ChiCken, asParaGus and Cashew nut stir- Fry

Serves 4 INGREDIENTS2 Skinless organic chicken breast fillets, cut into 1 cm thick strips

3 Tablespoons vegetable oil

2 Cloves garlic, crushed

50g Unsalted cashew nuts

2 Long red chillies, thinly sliced

6 Spring onions, sliced

250g Asparagus, cut into bite-sized pieces

250g Mangetout or sugar snaps, topped, tailed and sliced lengthways

80ml Chicken stock

2 Tablespoons chia seeds

Juice of 1 lime

METHOD• Heat a wok over a high heat. Add half the oil and, when hot,

add the chicken, garlic and cashew nuts and stir fry for 3-4 minutes or until the chicken is almost cooked through. Re-move from the wok and set aside.

• Pour in the remainng oil. Add the chillies, spring onions, mangetout or sugarsnaps and broccoli and stir-fry for 2 min-utes. Add the stock and stir-fry for a further 2 minutes.

• Return the chicken, garlic and cashews to the wok, and stir-fry until heated through. Stir in the chia seeds. Pour over the lime juice and serve immediately.

Clean and Lean Summer Body Plan - Week 4: How to Create Beautiful Posture - Meal Planner by James Duigan

BreakFast lunCh dinner

monday Turkey breast w/ half avocado & 2 soft poached eggs

Crayfish salad with tomatoes, olives, lettuce and sweet corn

Baked Chicken w/ shredded beetroot & carrot salad

tuesday Omelette w/ spinach and onionsGrilled prawns w/ garlic string beans and brown rice

Chicken, Asparagus & Cashew Nut Stir- Fry (see recipe)

wednesday Grilled haddock fillet w/ roast peppers and half an avocado

Turkey Breast w/ baby spinach salad

100-200g fillet steak w/ grilled asparagus

thursday Two poached eggs w/ smoked salmon & lemon

Green Bean and tomato salad with turkey (see recipe)

Baked sea bass w/ mixed green salad

Friday Gluten free oats with almonds, pumpkin seeds and cinnamon

Grilled Duck breast with steamed broccoli

Roasted salmon w/ sweet potato mash

saturday Clean & Lean Pancakes (see recipe)

Aubergine, goat cheese, pecan and arugula salad

Baked Chicken w/ mushrooms and quinoa

sunday Smoked mackerel fillet w/ sliced tomato and half an avocado

Prawn, scallop & mixed vegetable stir-fry

Lamb cutlets w/ broccoli

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

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Clean and Lean Summer Body Plan - Week 4: How to Create Beautiful Posture - Exercise Plan by James Duigan

monday tuesday wednesday thursday Friday saturday sunday

REST DAY REST DAYREST 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.lying 90/90 stretch: 10 repetitions each side > standing ys & t: 15 repetitions > split squat: 10 repetitions each side > Plank: 30 seconds

how to do it:

Lie on your side with your legs bent at a 90 degree angle, with your arms out straight in front of you.

Slowly rotate one arm up and then towards the opposite side keeping your knees squeezed together.

Return your arm, placing palms together.

what it doesThis is great for upper body mobility and loosening you up.

lyinG 90/90 stretCh

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how to do it:

Bend your legs and stick your bottom out.

Keep your back and head all in a straight line, shoulders down and back and keep the tummy tight.

Bring both arms alongside your ears in a straight line making a Y.

Everything is the same with the T but bend down a little further and bring your arms to the side making a T.

what it doesThis exercise switches on and strengthens all the important postural muscles between your shoulder blades to improve your posture.

standinG ys + ts

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Clean and Lean Summer Body Plan - Week 4: How to Create Beautiful Posture - Exercise Plan by James Duigan

how to do it:

Stand with perfect posture with your palms facing out.

Both feet should face forwards.

Contract your stomach muscles.

Feet should be hip width apart.Position your feet in a split stance, with straight front skin.

Lower your body by bending your back knee. The back knee should just touch the floor.

Push up by pushing off the heel of the front foot. Repeat on the other leg

what it doesThis is great for your butt, hips and thighs. This move uses several muscles to burn loads of fat. And when you do it right, it will improve your posture.

standinG y + tsPlit squat

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how to do it:

Lie face down on the floor with forearms and elbows touching the floor, hips and legs on the ground.

Raise your hips and set the core, keeping your head aligned with your upper back and hips. Imagine a straight line from your head to your ankles

Hold this position.

what it doesThis helps towards a flatter stomach and is great for your back. It is a fantastic way to work your abs without the neck strain of a sit-up.

standinG y + tPlank

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