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The 21 Day Blast Plan: Lose weight, lose inches, gain strength and reboot your body
Annie Deadman
Hello! My name is Annie Deadman and I’m the proud creator of the 21 Day Blast Plan, a three week healthy eating and fitness programme that kicks your sweet tooth into touch, calms your gut and leaves you with less fat and firmer muscles.Just so you know I’m not some fake who went “on a diet” once, found it worked and decided to flog it the masses; I’ve been running Annie Deadman Training for the last 15 years. I learnt so much from all my clients about their day-to-day issues, their food intolerances, their lack of time. Men and women were struggling to keep in shape (as well as retain some modicum of self-esteem) while managing a family and work, dishing up healthy meals and trying occasionally to come up for air.Personal training is expensive and I wanted to find a way of helping people get into shape without having to join a gym. I wanted to give them access to something that could help them break habits, get results, stay motivated and was sustainable with a family and work. I also wanted to offer something more: something a bit personal, that would entertain, but most importantly, be effective.So the 21 Day Blast Plan was born – an online plan that anyone can sign up to for less than the cost of an annual gym membership. The Blast Plan had some fantastic coverage recently in the national press and bang!…overnight a wonderful Blast community was created. And now I’m bringing the programme to you within the covers of this book so you too can experience the joy, enlightenment and results of the other Blasters.
Copyright (#ulink_6e2b6ecc-08d3-5d8b-b12d-b122e94a0012)
HQ
An imprint of HarperCollinsPublishers Ltd
1 London Bridge Street
London SE1 9GF
First published in Great Britain by HQ
An imprint of HarperCollinsPublishers Ltd 2018
Text Copyright © Annie Deadman 2018
Annie Deadman 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.
Paperback ISBN 978-0-00-825925-9
eBook ISBN: 978-0-00-825926-6
Photography: Andrew Burton
Food styling: Emily Jonzen
Prop styling: Olivia Wardle
Design & Art Direction: Hart Studio
Editorial Director: Rachel Kenny
Project Editor: Sarah Hammond
Creative Director: Louise McGrory
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers.
I’d like to dedicate this book to all the brilliant
people around the world who have Blast-ed
their way to a better understanding of nutrition,
a fervent love of squats and a body they’re proud of
CONTENTS
Cover (#u744b5d7b-5281-539d-a3c7-2e1381ce7164)
Title Page (#u46abd6a7-e0cc-5fad-a56c-111b2e456c1c)
Copyright (#ulink_19082475-11fa-5dc4-be5b-c84ac9859ab7)
Dedication (#u66ce9bf6-d53c-5cd7-b3f0-4b1d877baae9)
Hello (#ulink_81496d41-c639-5ec6-9e8f-7c145f9e9a04)
Introduction (#ulink_e251bdc7-6bb8-5521-90a4-9bf0a7b414c4)
How to Get the Most Out of This Book (#ulink_3c788851-6d43-50c3-9f78-5e3ffb6e483d)
PART 1 (#ulink_11c2f894-378a-57b2-8bb1-937e75288323)
FOOD & OUR BODIES: (#ulink_11c2f894-378a-57b2-8bb1-937e75288323)
The background to Blast fat loss (#ulink_11c2f894-378a-57b2-8bb1-937e75288323)
Chapter 1: A Closer Look at Food Groups (#ulink_8ee82334-71cd-5eb9-93e6-6d8a956d9608)
Chapter 2: Using Food to Help Us Lose Fat (#ulink_076cbe5e-0769-5ebf-a316-614089a41cbe)
Chapter 3: Threats to Gut Harmony . . . and therefore to successful fat loss (#ulink_4f824b57-8e96-587f-b6ae-ec596f3d96dd)
Chapter 4: The Part Hormones Play in Fat Loss (#ulink_35f7b82a-79aa-5f1d-9db0-2b931df6774f)
PART 2 (#ulink_8ed33ade-48b7-56a4-a7e1-2087cff83453)
THE BLAST EATING PLAN & RECIPES: (#ulink_8ed33ade-48b7-56a4-a7e1-2087cff83453)
The food, the rules, the tools (#ulink_8ed33ade-48b7-56a4-a7e1-2087cff83453)
Chapter 5: The Blast Plan Food Guidelines (or . . . what to eat and when) (#ulink_c54b86d6-11ec-51a6-b901-4f03172ad29e)
Chapter 6: Facing Change & Monitoring Your Progress (#litres_trial_promo)
Chapter 7: Strategies for Success (#litres_trial_promo)
Chapter 8: The Blast Recipes (#litres_trial_promo)
Breakfasts & Brunches (#litres_trial_promo)
Grain-Free Granola (#litres_trial_promo)
Broccoli and Salmon Frittata (#litres_trial_promo)
Cauliflower Hash Browns (#litres_trial_promo)
Tofu Mushroom Scramble (#litres_trial_promo)
The Blast Smoothie (#litres_trial_promo)
Mexican Bean Breakfast Bowl (#litres_trial_promo)
Nut and Berry Breakfast Jar (#litres_trial_promo)
Smoked Haddock Omelette (#litres_trial_promo)
Breakfast One-Liners (#litres_trial_promo)
Sweet Potato Rosti (#litres_trial_promo)
Buckwheat-Berry Breakfast Muffins (#litres_trial_promo)
Kedgeree (#litres_trial_promo)
Buckwheat Galettes (#litres_trial_promo)
Courgette Bread (#litres_trial_promo)
Mini Sweet Potato and Bacon Frittatas (#litres_trial_promo)
Overnight Oats 4 Scrumptious Variations (#litres_trial_promo)
Power Granola (#litres_trial_promo)
Sweet Quinoa Breakfast Bowl (#litres_trial_promo)
Breakfast One-Liners (#litres_trial_promo)
Light Meals, Soups & Salads (#litres_trial_promo)
Hummus and Rocket Wrap (#litres_trial_promo)
ASian Beef Salad (#litres_trial_promo)
Black Bean Blast Burgers with Avocado Mash (#litres_trial_promo)
Broccoli, Hazelnut and Kale Soup (#litres_trial_promo)
Creamy Coronation Chicken Salad (#litres_trial_promo)
Broccoli Falafel with Celeriac Coleslaw (#litres_trial_promo)
Cod Loin with Lentil and Caper Tapenade (#litres_trial_promo)
Lemon and Olive Chicken Traybake (#litres_trial_promo)
Thai Prawn Cakes (#litres_trial_promo)
Pesto Courgetti with Baked Chicken (#litres_trial_promo)
Light Meal, Soup & Salad One-Liners (#litres_trial_promo)
Bean and Lentil Chilli (#litres_trial_promo)
Turkey and Chorizo Hash with New Potatoes (#litres_trial_promo)
Leek and Potato Soup (#litres_trial_promo)
Roasted Roots with Lentils (#litres_trial_promo)
Warm Tuna and New Potato Salad with Creamy Tahini Dressing (#litres_trial_promo)
Salmon, Lemon and Pea Penne (#litres_trial_promo)
Spiced Sweet Potato and Cashew Stuffed Mushrooms (#litres_trial_promo)
Chicken and Cashew Stir Fry (#litres_trial_promo)
Light Meal, Soup & Salad One-Liners (#litres_trial_promo)
Hearty Meals (#litres_trial_promo)
Pork Steaks with Creamy Mushroom Sauce (#litres_trial_promo)
Thai Tofu Curry (#litres_trial_promo)
Beef and Chorizo Burger Stack (#litres_trial_promo)
Gill’s Almond-Crusted Fish with Lime and Coriander (#litres_trial_promo)
Sausage Goulash with Cauliflower Rice (#litres_trial_promo)
Salmon Tandoori with Cucumber Raita (#litres_trial_promo)
Spicy Lamb Meatballs with Minted Smashed Peas (#litres_trial_promo)
Turkey Burgers with Peanut Dip (#litres_trial_promo)
Turmeric Chicken with Spiced Cabbage and Leeks (#litres_trial_promo)
Garlic Tofu with Nutty Greens (#litres_trial_promo)
Hearty Meal One-Liners (#litres_trial_promo)
