Joe Wicks aka The Body Coach has spent the last decade dedicated to helping thousands of people get stronger, fitter and healthier. His approach, which I appreciate, is one that recognizes that regular exercise and healthy eating aren’t just about how you look; but more importantly about how you feel. The changes that you can’t see, he says, are often more important that the ones you can.


Joe Wicks’ new book is a 30 day kickstart plan which he says will kickstart a new life; and build healthy habits and daily habits that will ensure you succeed long term. He chose 30 days as the plans timeline as he learnt from previous plans that motivation is strongest in the first 30 days.

The plan consists of four parts:

Nutrition – with a simple structured meal plan to follow.

Fitness – with an at home exercise plan

Sleep – with tips and tools to improve quality of sleep

Goal Setting – setting daily and weekly goals help you achieve your end goal.


This plan is practical, non-restrictive and teaches you the foundations on which to build a healthier life. He includes 100 recipes categorised by reduced carbs, snacks and post workout meals. These recipes are far from being bland, boring and restrictive “diet” meals. Instead, they’re fresh, vibrant and get their nutrients and flavours from fresh produce, lean protein and herbs and spices. They’re also simple fuss free dishes that show how eating healthy doesn’t have to be a mission. Lastly, as this is a personal 30 day plan, most recipes are one serving.


The exercise plan comprises 6 different home workouts – beginner HIIT, intermediate sessions and advanced workouts, allowing you to slowly progress. He also includes some low intensity exercise options for those who cannot do the higher intensity ones.


Overall, the 30 Day Kick Start Plan is a fantastic beginners guide to becoming healthier and fitter in a sustainable and non-restrictive way.


Below I am sharing a recipe from the meal plan section. It is simple but flavorful and gives you an idea of the recipes you can expect from this plan.


The Body Coach’s Tikka Masala, Haloumi and Chickpea Kachumba

Tikka Masala, Haloumi and Chickpea Kachumba

A simple, but flavorful dish perfect as a post-workout lunch.
Course: Mains
Dietary: Gluten Free, No Added Sugar, Nut Free, Vegetarian, Wheat Free
Servings: 1 person


  • 1 tin chickpeas drained and rinsed
  • ½ small red onion
  • ½ cucumber
  • 1 large tomato
  • 1 pinch cayenne pepper
  • ½ lemon juiced
  • 80 grams haloumi
  • 2 teaspoon coconut oil
  • 1 tablespoon tikka masala curry paste
  • 1 handful mint leaves


  • Drain the chickpeas in a sieve and rinse well. Leave in the sieve over a bowl to drain off any excess water.
  • Finely chop the red onion. Roughly chop the cucumber and tomato and add everything to a bowl. Sprinkle in a pinch of cayenne pepper, salt and pepper. Squeeze in lemon juice and stir.
  • Cut the haloumi into large cubes. Melt the coconut oil and mix it with the tikka masala paste. Add in the haloumi and chickpeas and toss to coat.
  • Heat a large non-stick frying pan over a high heat. Tip in the tikka masala haloumi and chickpeas. Fry, turning the haloumi with tongs as it browns on each side, for about 5 minutes until golden and crisp.
  • Pile the haloumi and chickpeas on top of the kachumba salad. Finish with a scattering of mint leaves.

The 30 day Kickstart Plan was given to us by Pan Macmillan and is available here. Pan Macmillan nor the author approved or reviewed this piece prior to publication. Opinions are our own. The recipe is reprinted with permission, images are our own.


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