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Tom’s Daily Plan: Over 80 fuss-free recipes for a happier, healthier you. All day, every day.
Tom Daley
Tom Daley is an Olympian. He has learnt from the very best about how to stay healthy, fit and positive – and now he’s ready to share those secrets with you.Incredibly simple to follow, Tom’s Daily Plan includes delicious food, workouts anyone can do (and that’s a promise from Tom!) plus invaluable motivational and lifestyle tips.Ditch those fad diets and stop worrying about needing to put in hours in the gym. Tom’s healthy and nutritious recipes won’t ever leave you hungry – and even include pasta dishes, curries, cakes and chocolate, plus Tom’s Ultimate Bacon Butty! And with his weekly plan of 20 minute workouts you’ll be stronger, fitter and healthier in no time. All with rest days and tasty treats included!Tom’s Daily Plan includes:• Over 80 quick and easy recipes so you and your family can eat well from breakfast until bedtime, with feasts and treats for every taste• Super-effective Daily Workouts and brilliant ‘life-hacks’ for a healthy, balanced body and mind• Specifically designed to fit around you and your busy lifestyleGet a leaner, stronger, healthier you in no time!
COPYRIGHT (#ulink_c78f0295-fbad-50cc-8a16-27ccb06fe70d)
HQ
An imprint of HarperCollinsPublishers Ltd
1 London Bridge Street
London SE1 9GF
First published in Great Britain by HQ in 2016
Text © Tom Daley 2016
Tom Daley asserts the moral right to be identified as the author of this work.
A catalogue record for this book is available from the British Library.
Design: Smith & Gilmour
Editor: Jinny Johnson
Photography: Dan Jones
Food stylist: Emily Jonzen
Props stylist: Morag Farquhar
Clothes stylist: Emily Giffard-Taylor
Clothes: Adidas, J Crew, Oliver Sweeney, Club Monaco, J Lindeberg, ASOS
Make-up: Victoria Penrose
Nutritionist: Fiona Hunter, BSc (Hons) Nutrition, Dip Dietectics
All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins.
Source ISBN: 9780008212292
Ebook Edition © December 2016 ISBN: 9780008212308
DEDICATION (#ulink_c009f704-aeba-5d97-b779-54a79a6eb6ca)
I dedicate this book to my dad, Rob.It was always my mission in life to get him to exercise,and although he succeeded in getting me to eat my veggies,I never quite managed to get him to fall in love with exercise.But maybe if he saw this book, he would give it a go.
CONTENTS
Cover (#u3ba3433b-88bc-5f86-8ed7-8c8f49e1a8b8)
Title Page (#udd26716b-474b-5fca-9ef1-b345441ea3fa)
Copyright (#ulink_7ffee430-ab7f-5904-a509-eacb8521db81)
Dedication (#ulink_d924d5a5-20db-50ed-947f-dc2ddcd4cbf4)
Welcome to Tom’s Daily Plan (#ulink_e6292016-0dcd-5da3-b2aa-82d3754bd178)
Breakfast and Brunch (#ulink_49c0ce6b-5064-5a2d-a7d3-45c707358170)
Plum Yoghurt Pots (#ulink_f5d46c25-c2ed-5bb0-b91a-a6df8fd7b7e8)
Blueberry, Banana and Seed Pancakes (#ulink_9e3c81e7-07ce-5165-a5e1-1c3098bb0cb8)
Cheesy Ricotta and Herb Pancakes (#ulink_8f16e4cc-efe6-53bd-95c1-b0838dd6551a)
Baked Breakfast Muffins with Crispy ‘Fried’ Bread (#ulink_60f0203c-92ce-5795-aceb-558a00d16c95)
Scrambled Eggs Tom’s Way (#ulink_b9319c2c-929a-54a8-b934-6e5a3763f33b)
Boiled Eggs with Spiced Pitta Dippers
Spinach and Eggs
The Ultimate Bacon Butty
Quick Home-Made Beans with Healthy ‘Fried’ Eggs
Toasted Breakfast Burritos
Kedgeree with Salmon
Toms’s Big Fry-Up
Simple Porridge
Toast-In-The-Pan Granola
Mushrooms on Toast
Morning Life Hacks
Light Lunches
Simple Red Lentil Soup with Cheesy Tortilla Wedges
Roasted Squash Soup
Egg-Drop Soup
Rarebit on Rye
Tom’s Chicken Caesar Salad
Chicken and Mango Salad with Noodles
Grilled Salmon Salad
Tuna and Bean Salad
Black Bean Stew
Poached Egg Salad
Tom’s Savoury Fruit Salad
Summer Salad
The No-Bread Wrap with Tomato, Feta and Rocket
Quick and Easy Salad Boxes
Lunchtime Life Hacks
Quick Suppers
Baked Eggs in Peppers
Vegetarian Pad Thai
Noodle Salad
Cauliflower and Egg Hash Browns
Chilli-Spiced Chickpeas with Spinach and Eggs
Spiced Squash and Butterbeans
Huevos Rancheros
Salmon Parcels
Cod and Lentils
Harissa Prawns
Quick Stir-Fried Prawns with Pak Choi
Fajita-Stuffed Chicken
Chicken, Mozzarella and Pesto Filo Parcels
Chicken Curry with Tomato and Coconut
Flat-Iron Chicken with Broccoli
Singapore-Style Noodles with Pork
Lance’s Scotch Eggs
Griddled Lamb Chops with Sweet Potato Mash
Vegetable Tots
Meatball-Stuffed Squash with Spinach Sauce
Evening Life Hacks
Weekend Feasts
Stuffed Summer Veg
Veggie Burgers
Healthy Crêpes with Three Quick Fillings
Nan’s Broccoli Bake
Thai-Style Curry with Tofu
Tom’s Fabulous Fajitas
Chicken and Bacon Parcels
Tom’s Big Barbecue Treat
Southern Fried Chicken with White Gravy
Mum’s Sunday Lunch
Chicken Skewers with Roasted Vegetables
Turkey Meatballs with Courgetti
Spicy Cottage Pie with a Mexican Twist
