Tom Daley - Tom’s Daily Plan - Over 80 fuss-free recipes for a happier, healthier you. All day, every day.

COPYRIGHT

HQ

An imprint of HarperCollins Publishers 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

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

Title Page

Copyright

Dedication

Welcome to Tom’s Daily Plan

Breakfast and Brunch

Plum Yoghurt Pots

Blueberry, Banana and Seed Pancakes

Cheesy Ricotta and Herb Pancakes

Baked Breakfast Muffins with Crispy ‘Fried’ Bread

Scrambled Eggs Tom’s Way

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

Mum’s Sausage Casserole

Steak and Chimichurri Sauce

Sweets and Treats

Hot Cheesecakes with a Naughty Topping

Pineapple Crisp

Wholemeal Cheesy Scones

Walnut Digestive Biscuits

Not-So-Naughty Chocolate Brownies

Pear and Blackberry Crumble

Sticky Toffee Puddings

Hot Raspberry Puddings

Banoffee Pie

Frozen Yoghurt

Snacks and Drinks

Pick-Me-Up Power Balls

Banana and Pecan Muffins

Peanut Butter Three Ways

Tom’s Chocolate and Hazelnut Spread

Quick Protein Shakes

My Daily Workouts

Nutritional Info

List of Searchable Items

About the Publisher

WELCOME TO MY DAILY PLAN

As an Olympian, it’s my job to know all about eating healthily as well as getting – and staying! – fit. I have learned a huge amount about food and nutrition and I’ve spent a lot of time trying to learn about my body so I can perform to the best of my ability. But I’ve also worked with a lot of experts on lifestyle factors, such as willpower, motivation, achieving a healthy work/life balance, and it’s amazing how much of a difference that can really make. I wanted to write this book so I could share some of these ideas, because I know they will work for you too.

My plan will show you how to eat well, build strength, tone up and train both your body and mind to reach your health and fitness goals in easy, accessible steps. The following pages feature more than 80 of my favourite recipes for quick, delicious and easy-to-prepare meals, home workouts for all fitness levels, and lifestyle tips to improve your overall performance. My aim is to help you achieve your best and feel amazing, all day, every day.

What’s the plan? It’s simple, and I promise you don’t have to follow my Olympic training schedule of five hours, six days a week!

• EATAll my recipes are truly delicious. Mix and match the breakfasts, lunches and dinners that will work for your day, and don’t be scared to add in a treat too.

• MOVEFollow my customised fitness routines five days a week. These are QUICK and it doesn’t matter how fit – or not – you are. Just 20 minutes a day will really help.

• LIVEMake some ‘you time’ with my daily life hacks. They are designed to keep you firmly on track with your new healthy, happier lifestyle.

YOU ARE WHAT YOU EAT

We all lead busy lives and it’s all too easy to fall into a pattern of grabbing unhealthy food on the go or trying the latest fad diets. These diets do not work and they go against the basic principles of nutrition and the way your body functions.