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30 Day Kick Start Plan: 100 Delicious Recipes with Energy Boosting Workouts
Bringing motivation to the nation!
Want to cook better, healthier food?
Know what you should do, but don't know where to start?
This 30-day plan from the nation's favourite PE teacher will help you create new habits, keep on track and feel brilliant inside and out.
Food and fitness sensation Joe Wicks, aka the Body Coach, has helped millions of people to keep fit and cook healthy, simple recipes. He's back with his 30 Day Kick Start Plan to make it easier than ever before to make healthy food, lose weight and get more active.
Want to cook better, healthier food?
Know what you should do, but don't know where to start?
This 30-day plan from the nation's favourite PE teacher will help you create new habits, keep on track and feel brilliant inside and out.
Food and fitness sensation Joe Wicks, aka the Body Coach, has helped millions of people to keep fit and cook healthy, simple recipes. He's back with his 30 Day Kick Start Plan to make it easier than ever before to make healthy food, lose weight and get more active.
272 pages, Paperback
First published November 26, 2020
190 people are currently reading
97 people want to read
About the author
Joe Wicks
140 books33 followersJoseph Trevor Wicks MBE (born 21 September 1985), also known as The Body Coach, is a British fitness coach, TV presenter and author.
From his website:
I'm a man on a mission to rescue people from the awful dieting industry. I am sick and tired of people struggling on low calorie diets and meal replacement shakes.
I created this plan to educate people and give them the knowledge they need to get a lean, healthy strong body without going hungry.
The 90 Day SSS Plan has already worked for over 100,000 people all over the world and I truly believe this plan will transform your life and the way you see nutrition forever.
source: https://www.thebodycoach.com/about.asp
From his website:
I'm a man on a mission to rescue people from the awful dieting industry. I am sick and tired of people struggling on low calorie diets and meal replacement shakes.
I created this plan to educate people and give them the knowledge they need to get a lean, healthy strong body without going hungry.
The 90 Day SSS Plan has already worked for over 100,000 people all over the world and I truly believe this plan will transform your life and the way you see nutrition forever.
source: https://www.thebodycoach.com/about.asp
Ratings & Reviews
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Displaying 1 - 23 of 23 reviews
November 30, 2020
As someone who is looking to lose weight, I had been looking for a book that included both recipes and workouts and this fit the bill perfectly. Joe Wicks has written an extensive and accessible book with vibrant, full-colour photographs, showing exactly how the food should turn out, and the variety of recipes means there's something here for everyone to devour. The workout sections were much more in-depth than I thought they would be. It includes chapters on nutrition, fitness, sleep and goal setting, as well as exploring lifestyle choices and how to stay motivated. The recipes are split into — reduced carbs, snacks and post-workout and these are followed by information on the training plan and the 30-day plan.
In his upbeat, supportive manner Joe gives you the best chance of losing weight with this superb, integrated book. This is undoubtedly his best publication to date and having tried many of the recipes already, I can safely say that anyone who decides to pick this up is in for a treat; luckily the recipes, despite being healthy, are not disgusting or bland as with some other books I have purchased in the past. I found everything I've tried so far to be really tasty, so tasty that it didn't actually feel as though it was a healthier option and that is a surefire way to help people shape up. If you're looking to become healthier and drop the pounds then I cannot recommend this highly enough.
In his upbeat, supportive manner Joe gives you the best chance of losing weight with this superb, integrated book. This is undoubtedly his best publication to date and having tried many of the recipes already, I can safely say that anyone who decides to pick this up is in for a treat; luckily the recipes, despite being healthy, are not disgusting or bland as with some other books I have purchased in the past. I found everything I've tried so far to be really tasty, so tasty that it didn't actually feel as though it was a healthier option and that is a surefire way to help people shape up. If you're looking to become healthier and drop the pounds then I cannot recommend this highly enough.
April 20, 2021
4☆ An All Rounder, Informative, Delicious, Inspiring.... Lifestyle Change!
30 Day Kick Start Plan is an all rounder kind of book. It's educational, inspiring, informative, and has some delicious healthy recipes. It really isn't a diet book but more of a lifestyle change!
The 30 day plan is split into 4 simple sections : Nutrition , Fitness , Sleep and Goal Setting.
Each section gives the reader detailed information and explanations, in the form of questions and answers.
Which I actually liked as....
1) for once there wasn't an overbearing amount of information and .....
2) the questions and answers were logical ones that the majority of people want to know ie...Do I need to count calories?, What type of exercise is right for me?
3) Tips and tricks on staying motivated. Which for me is 80% of the battle.
OK so now onto the good part the recipes......
There is a wide selection of recipes ranging from :-
*Pork Chop with Grilled Peach, Mozzarella and Watercress
*Curried Lamb Steaks with Coconut Yoghurt and Coriander Chutney.
* Soy, Five Spice & Orange Chicken with little trees
* Grilled Chicken Cobb Salad
* Cayenne Pollock with Minted Pea Yoghurt Sauce & Baby Gem
* Poached Salmon with Cream Cheese and Chive and Scrambled Egg
* Cumin - Spiced Lamb and Feta Fatoush
* Creamy Turkey Mushroom and Courgette Stroganoff
* Saag Paneer with Cauliflower Rice
* Mediterranean Halloumi Traybake
* Peri Peri Popcorn Chicken
* Dark Chocolate, Almond and sea salt clusters
All recipes are in UK Grams and Spoon measurement so if you use a different metric for weighing you may need a conversion chart.
What I also loved was the exercise regime that Joe has carefully put together. Suitable for Beginners, Intermediate and Advanced levels so everyone can join In.
He uses a combination of weights, squats, lunges to name a few.
Unfortunately for me all of these are a little too advanced as I have injuries and disabilities. But Joe does state that if you find the exercises too intense then he gives a list of more gentler exercise such as walking, swimming, cycling. Although it would of been nice for Joe to add some adaptations to some of his exercises to be more inclusive.
So if you are looking for an all round nutritional book, that really isn't a diet book but more of a lifestyle change then I definitely recommend you grab a copy of 30 Day Kick Start Plan!
Thank you to Pan Macmillan / Bluebird and Netgalley for this copy which I reviewed honestly and voluntarily.
You can Find this Review and all my Other Reviews on My Blog :-
https://dashfan81.blogspot.com/2021/0...
30 Day Kick Start Plan is an all rounder kind of book. It's educational, inspiring, informative, and has some delicious healthy recipes. It really isn't a diet book but more of a lifestyle change!
The 30 day plan is split into 4 simple sections : Nutrition , Fitness , Sleep and Goal Setting.
Each section gives the reader detailed information and explanations, in the form of questions and answers.
Which I actually liked as....
1) for once there wasn't an overbearing amount of information and .....
2) the questions and answers were logical ones that the majority of people want to know ie...Do I need to count calories?, What type of exercise is right for me?
3) Tips and tricks on staying motivated. Which for me is 80% of the battle.
OK so now onto the good part the recipes......
There is a wide selection of recipes ranging from :-
*Pork Chop with Grilled Peach, Mozzarella and Watercress
*Curried Lamb Steaks with Coconut Yoghurt and Coriander Chutney.
* Soy, Five Spice & Orange Chicken with little trees
* Grilled Chicken Cobb Salad
* Cayenne Pollock with Minted Pea Yoghurt Sauce & Baby Gem
* Poached Salmon with Cream Cheese and Chive and Scrambled Egg
* Cumin - Spiced Lamb and Feta Fatoush
* Creamy Turkey Mushroom and Courgette Stroganoff
* Saag Paneer with Cauliflower Rice
* Mediterranean Halloumi Traybake
* Peri Peri Popcorn Chicken
* Dark Chocolate, Almond and sea salt clusters
All recipes are in UK Grams and Spoon measurement so if you use a different metric for weighing you may need a conversion chart.
What I also loved was the exercise regime that Joe has carefully put together. Suitable for Beginners, Intermediate and Advanced levels so everyone can join In.
He uses a combination of weights, squats, lunges to name a few.
Unfortunately for me all of these are a little too advanced as I have injuries and disabilities. But Joe does state that if you find the exercises too intense then he gives a list of more gentler exercise such as walking, swimming, cycling. Although it would of been nice for Joe to add some adaptations to some of his exercises to be more inclusive.
So if you are looking for an all round nutritional book, that really isn't a diet book but more of a lifestyle change then I definitely recommend you grab a copy of 30 Day Kick Start Plan!
Thank you to Pan Macmillan / Bluebird and Netgalley for this copy which I reviewed honestly and voluntarily.
You can Find this Review and all my Other Reviews on My Blog :-
https://dashfan81.blogspot.com/2021/0...
May 2, 2021
Great recipes (with yummy looking pictures!), exercises for all levels of fitness and something very important: an emphasis on the mental and emotional aspect of going on a plan like this, including the importance of good sleep. I like Joe Wicks because he presents fitness as something approachable and attainable, not something only a select elite of people can do.
August 17, 2022
Lots of recipes that weren't for me, but I have saved a few that look good (whether I ever actually try them or not is the question, but that's a me problem, not a Joe Wicks problem). Working out that many days a week is absolutely not possible for me so I won't be trying the 30 day plan. Pictures of food were good. I had expected a bit more about exercise but this is mainly a recipe book.
February 21, 2021
Great book with inspiration and fab food ideas
October 10, 2023
If you're trying to start the New Year with a health kick then this would be a good choice as Wicks combines healthy eating with exercise. He is very clear that exercise alone won;t really make you loose weight but is great for your health and toning muscles. The healthy eating/weight loss bit starts with his diet consisting of reduced or no carb meals, basically mostly meat and loads of veg, ditching carbs like pasta and potatoes and supplemented by healthy snacks such as crudite dips, nuts and berries and then post workout meals that are basically helathy ordinary dinners with some carbs added such as two tablespoons of potato or 100g of pasta (a pretty large portion)
The recipes are very nice: with things such as frittata's, shashuka, butter chicken and greens, blackened cod and avocado, curries, asian dishes. There are some vegan and vegetarian dishes such as corn fritters and green lentil and spinach dahl.but the meat and fish recipes predominate as they provide heaps of protein and I suppose are filling even without the carbs. The post workout full meals include things like Beef cobbler, Lancashire Hotpot and Ham, egg and chips, so you won't go hungry. There is a whole 30 day meal plan provided if you don't want to select recipes yourself. I think it would be pretty expensive to buy in all the food for the meals and some recipes make enough for 3 and some for one so you might have wastage but they have mixed up all the recipes on the plan so that you rarely eat the same meal, although the breakfasts and snacks are more repetitive. There are also "cheat's" to make cooking easier such as using pre cooked rice and noodles and buying in ready made meatballs and gnocchi. You won't go hungry. There is no calorie counting, the regime relies on portion control and low carbing (except for after workouts).
The exercise section has sets of exercises to do, with photos of Joe doing them for guidance. There are three types of exercise: HIT (High intensity training graded into beginner, intermediate and advanced sets), Resistance (weight training which you'll need to get some dumbells for) and LISS (Low intensity steady state: things like walking for 30 minutes, cycling, swimming). You need to exercise 5 days a week and rest for two.
Joe also advises going on Youtube and watching some meditation/mindfullness/yoga sessions and adding those in.
There are motivational tips such as changing your mindset to think of setbacks as situations that can be turned into comebacks and not beat yourself up over them but to move ahead..
I liked this book, there is no calorie counring. The meals look great and the exercises are simple to do - squats, lunges, star jumps etc. I'd cook a lot of the recipes as meals without them being part of a plan, much better than most cookbooks I've read of late. Very sensible plan based on eating a bit less but with more veg, moving around more.
The recipes are very nice: with things such as frittata's, shashuka, butter chicken and greens, blackened cod and avocado, curries, asian dishes. There are some vegan and vegetarian dishes such as corn fritters and green lentil and spinach dahl.but the meat and fish recipes predominate as they provide heaps of protein and I suppose are filling even without the carbs. The post workout full meals include things like Beef cobbler, Lancashire Hotpot and Ham, egg and chips, so you won't go hungry. There is a whole 30 day meal plan provided if you don't want to select recipes yourself. I think it would be pretty expensive to buy in all the food for the meals and some recipes make enough for 3 and some for one so you might have wastage but they have mixed up all the recipes on the plan so that you rarely eat the same meal, although the breakfasts and snacks are more repetitive. There are also "cheat's" to make cooking easier such as using pre cooked rice and noodles and buying in ready made meatballs and gnocchi. You won't go hungry. There is no calorie counting, the regime relies on portion control and low carbing (except for after workouts).
The exercise section has sets of exercises to do, with photos of Joe doing them for guidance. There are three types of exercise: HIT (High intensity training graded into beginner, intermediate and advanced sets), Resistance (weight training which you'll need to get some dumbells for) and LISS (Low intensity steady state: things like walking for 30 minutes, cycling, swimming). You need to exercise 5 days a week and rest for two.
Joe also advises going on Youtube and watching some meditation/mindfullness/yoga sessions and adding those in.
There are motivational tips such as changing your mindset to think of setbacks as situations that can be turned into comebacks and not beat yourself up over them but to move ahead..
I liked this book, there is no calorie counring. The meals look great and the exercises are simple to do - squats, lunges, star jumps etc. I'd cook a lot of the recipes as meals without them being part of a plan, much better than most cookbooks I've read of late. Very sensible plan based on eating a bit less but with more veg, moving around more.
December 10, 2020
This is a new book that contains Joe Wick's exercises and recipes to help you kick start a healthier beginning to your relationship with food and exercise. I have 3 of his other books that are for his 90 day plan - this book is for 30 days only which seems much easier to do it over a shorter period of time as often people find it too hard to stick to longer plan - yep that's me!
The recipes as far as I can tell, are not repeats from the books I have. They contain recipes by section: reduced carb recipes, post work out recipes and snacks. The book instructs you on which section to pick when you are working out, having a rest day or at other times. There are certainly enough recipes to choose from, plus at the rear of the book is a 4/5 week meal/training plan to help you along.
Many of the recipes are for one person, but if you are cooking for more people they would be easy enough to scale up. Most have colour photographs to accompany them and the measurements are in metric. If a recipe takes a little longer to cook, can be made ahead, is veggie or can be frozen then there is a coloured circle at the top of the page indicating this. The instructions are easy to follow.
The Training Plan at the rear of the book include HIIT and Resistance for beginners, intermediates and advanced. The resistance training requires you to have dumbbells. Both HIIT and Resistance training are under 30 minutes each - so an hour a day is not too much to do 5 days a week. If you don't fancy those then it also has suggestions for Low Intensity Steady State exercises such as walking, jogging, cycling and more for between 30-60 minutes but should be done over 7 days a week as they are less intensive. The only thing missing from the exercises is warming up and stretching afterwards.
This is a good book for those wanting to start or even re-start doing some exercise and healthy eating. Now I'm off to do some exercise and then cook something good for dinner!
I received this book from Netgalley in return for a honest review.
The recipes as far as I can tell, are not repeats from the books I have. They contain recipes by section: reduced carb recipes, post work out recipes and snacks. The book instructs you on which section to pick when you are working out, having a rest day or at other times. There are certainly enough recipes to choose from, plus at the rear of the book is a 4/5 week meal/training plan to help you along.
Many of the recipes are for one person, but if you are cooking for more people they would be easy enough to scale up. Most have colour photographs to accompany them and the measurements are in metric. If a recipe takes a little longer to cook, can be made ahead, is veggie or can be frozen then there is a coloured circle at the top of the page indicating this. The instructions are easy to follow.
The Training Plan at the rear of the book include HIIT and Resistance for beginners, intermediates and advanced. The resistance training requires you to have dumbbells. Both HIIT and Resistance training are under 30 minutes each - so an hour a day is not too much to do 5 days a week. If you don't fancy those then it also has suggestions for Low Intensity Steady State exercises such as walking, jogging, cycling and more for between 30-60 minutes but should be done over 7 days a week as they are less intensive. The only thing missing from the exercises is warming up and stretching afterwards.
This is a good book for those wanting to start or even re-start doing some exercise and healthy eating. Now I'm off to do some exercise and then cook something good for dinner!
I received this book from Netgalley in return for a honest review.
March 9, 2021
"Exercise can play a huge part in helping people manage anxiety, depression, low self-esteem and stress."
Not trying to be the wellness police here.
I just really like Joe Wicks.
This book can be a lot of things; a recipe book, an 'easy to do at home' exercise guide, a 'simplified' scientific look into our bodies or just an introspection exercise.
I first got to know Joe through Instagram and his easy recipes and thought "why the hell not".
This book is - basically - a long introduction on the mental benefits of a healthier lifestyle, then A LOT of recipes and wrapping up with some visual guidelines of exercises to do at home.
You can read this in a day, and rest assured that not one single part of this book bullies you into diet.
"But one thing I don't ever do is feel guilty about it. It's so important you do not let a blowout make you feel guilty or ashamed. Just acknowledge it as a day your emotions changed, and you chose to eat more food than normal."
Not trying to be the wellness police here.
I just really like Joe Wicks.
This book can be a lot of things; a recipe book, an 'easy to do at home' exercise guide, a 'simplified' scientific look into our bodies or just an introspection exercise.
I first got to know Joe through Instagram and his easy recipes and thought "why the hell not".
This book is - basically - a long introduction on the mental benefits of a healthier lifestyle, then A LOT of recipes and wrapping up with some visual guidelines of exercises to do at home.
You can read this in a day, and rest assured that not one single part of this book bullies you into diet.
"But one thing I don't ever do is feel guilty about it. It's so important you do not let a blowout make you feel guilty or ashamed. Just acknowledge it as a day your emotions changed, and you chose to eat more food than normal."
December 10, 2020
I’m not the biggest fan of Joe, he’s everywhere and I don’t particularly like his videos but I have to say his recipes are delicious.I try to get all of his recipes when getting a Gousto box as I know they will be tasty and fresh and his latest weight loss/cookery book doesn’t disappoint. I rarely buy cookery books as I find I either only like one or two dishes or they have too many ingredients that I won’t use again but this book is straight to the point, using many ingredients a good cook will have already. I found myself saying I would make that to that many dishes that I’ve actually gone to purchase a physical copy. Weight loss doesn’t have to mean losing taste and Joe confirms that with this book,
Thank you to Bluebird and NetGalley for giving me an advanced copy.
Thank you to Bluebird and NetGalley for giving me an advanced copy.
December 15, 2020
Bright, welcoming and delicious. The newest book from our favourite P.E teacher is once again another success.
This book is easy to follow,
the recipes simple and healthy,
the food photography amazing, bright and vibrant pictures that make you crave each dish.
There is a section on exercise and some workout ideas which again were straightforward. There is a full nutrition and exercise plan if needed too.
I am really looking forward to trying out some of the turkey dishes with my Christmas Day leftovers. The stroganoff sounds delicious.
This book is easy to follow,
the recipes simple and healthy,
the food photography amazing, bright and vibrant pictures that make you crave each dish.
There is a section on exercise and some workout ideas which again were straightforward. There is a full nutrition and exercise plan if needed too.
I am really looking forward to trying out some of the turkey dishes with my Christmas Day leftovers. The stroganoff sounds delicious.
July 12, 2021
This is a self help book by the British fitness guru Joe Wicks and isn't a diet plan. It is instead a kick start plan to a fitter you rather than a thinner you.
Now I'm a professional person who works from home but be warned that in order to follow this book you need a lot of time and a lot of money. Trying to keep to the meal plan will cost a pretty penny and take quite a lot of time to prepare. It's also a lot of food to get through. I certainly couldn't.
But I feel great after the 30 days and feel much better for doing it so if you have the resources and time then give it a go.
Now I'm a professional person who works from home but be warned that in order to follow this book you need a lot of time and a lot of money. Trying to keep to the meal plan will cost a pretty penny and take quite a lot of time to prepare. It's also a lot of food to get through. I certainly couldn't.
But I feel great after the 30 days and feel much better for doing it so if you have the resources and time then give it a go.
November 26, 2020
Very Informative
It’s a well written book looking at more than the “lose weight” side of the fitness world, instead focusing on the health and happiness that can be gained through consistency. Photography is beautiful and the reduced carb recipes seem very appealing. Looking forward to cooking them!
It’s a well written book looking at more than the “lose weight” side of the fitness world, instead focusing on the health and happiness that can be gained through consistency. Photography is beautiful and the reduced carb recipes seem very appealing. Looking forward to cooking them!
December 16, 2020
A brilliant book for anyone new to the Body Coaches methods and want to kick start 2021. It's essentially a simpler, compressed version of his first 3 books. Some lovely recipes but the posed photos made me cringe 😂
December 30, 2020
After having a previous Wicks cooking book (Joe's 30 minute meals) and loving it- his chicken and mushroom risotto is now our favourite meal- I couldn't wait to see what culinary delights this current offering would provide us with! This is so informative, with lifestyle and exercise advice and amazing recipes! He is definitely becoming my favourite cooking writer! Highly recommended!
December 20, 2020
Not ideal for vegetarians/vegans - most recipes are meat based. Some nice sounding ideas though.
December 27, 2020
Great book for anyone who wants to feel better about themselves. Gives great advice and tips to help you achieve your goals!
January 1, 2021
A brilliant selection of recipes full of flavour which will fuel you properly for the workouts in the book.
His recipes are always easy to follow and always taste delicious.
His recipes are always easy to follow and always taste delicious.
January 5, 2021
Interesting plan and tasty looking recipes - interesting book to start the new year! Will be trying it out!
January 15, 2021
Another great book from Joe. Easy to follow, both recipes and exercises, Joe's encouragement and enthusiasm jumps out from the pages. A great starting point to any lifestyle makeover.
March 15, 2021
Great sounding recipes and useful advice
July 18, 2021
So far 5 stars - every recipe I’ve tried I have loved! The biggest family hit has been the peri peri chicken popcorn - it’s the only way to have nuggets from now in - revelatory 😁
Read
April 14, 2021I very much owe Joe Wicks, as I have never before exercised as often as I do now and might never have started without his free videos. It is supposed to be very good for you so I am grateful. The combination of High Intensity Interval Training (i.e. the knowledge that it will be over soon) and sincere enthusiasm really work for me. I would consider buying his books simply to support him and show my appreciation.
Unfortunately, I did not think that this book delivered on its promises. I expected a detailed, actionable daily plan designed to support people seeking healthy lifestyle changes in setting up their desired habits. In reality this is a recipe book with a short intro, selection of "top tips" and a section of illustrations of exercise moves. I don't think this book is likely to change anyone's life significantly.
The recipes are generally relatively high protein and high fat. There are about eleven (11) recipes that I could see myself adapting to my vegan-ish requirements. I do like Joe's style of recipe writing, as I find the instructions clear and the process relatively hassle-free. However for me a combination of his "Lean in 15" cookbook and his free videos is more useful and cost effective.
Unfortunately, I did not think that this book delivered on its promises. I expected a detailed, actionable daily plan designed to support people seeking healthy lifestyle changes in setting up their desired habits. In reality this is a recipe book with a short intro, selection of "top tips" and a section of illustrations of exercise moves. I don't think this book is likely to change anyone's life significantly.
The recipes are generally relatively high protein and high fat. There are about eleven (11) recipes that I could see myself adapting to my vegan-ish requirements. I do like Joe's style of recipe writing, as I find the instructions clear and the process relatively hassle-free. However for me a combination of his "Lean in 15" cookbook and his free videos is more useful and cost effective.
December 27, 2021
Nicely written. Good pictures. Nice message. Recipes are a bit “English” but are simple but look ok- lots of meat and fish though. I’m Sure the plan would work but I’m wayyy lazy to even start!
Displaying 1 - 23 of 23 reviews