COPYRIGHT

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

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!

• EAT All 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.

• MOVE Follow 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.

• LIVE Make 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.

I love food and my food memories all involve great meals with my family. My mum always cooked for us when we were growing up and Sunday roast dinners were a real ritual with all the family, including my grandparents, sitting around the table talking and laughing.

I think making food a social occasion is really important, so rather than eating at your desk or in front of the TV, sit down at the table and create your own food rituals.

MY AIM IS TO HELP YOU BE YOUR BEST AND FEEL AMAZING, ALL DAY, EVERY DAY

I enjoy cooking and experimenting with new dishes and food is an important part of my social life; I often make dinner for my friends, and my fiancé Lance and I always take time out to cook and eat a meal together.

MY RECIPES

The recipes in this book will give you a balance of nutritious foods, meaning you will never be hungry – and they are so tasty, you’ll want to cook them time and time again. Most are easy to prepare – you’re not going to spend hours and hours in the kitchen chopping and stirring. I don’t have time for that either!

All my recipes can be cooked on a budget; you’ll be able to buy the ingredients at your local shop or you’ll already have many of them your store cupboard. I promise you won’t have to hunt down lots of strange-sounding items!

For me, breakfast is the most important meal of the day so I’ve included all my favourite breakfast recipes and hope you enjoy them too. Then there are plenty of soups and salads, delicious supper dishes and some weekend specials – even my mum’s Sunday roast! – for days when you might have a little more time in the kitchen.

By the way, I do love chilli and I add it to quite a lot of dishes. If you’re not a fan, just leave it out!

We all need to cut down on sugar and the less you eat, the less you will crave, but I had to feature a few treats! Most are sweetened with honey or maple syrup or using the natural sweetness of fruit. I never deny myself and think that it’s important to allow yourself the occasional treat.

Having regular snacks will ensure you’re always energised. I like a snack right after training. While your body can store fat and carbohydrates, it does not store protein, so it has no reservoir to draw from when you are running low. After training is when muscle is sensitive to nutrients that it can use to repair and grow. Try the protein shakes or the power balls in the snacks chapter in this book – they are delicious!

CALORIES IN, CALORIES OUT

For many people, losing weight and looking good is simplified into the equation of calories in versus calories out – if you use up more calories through exercise than you eat, you will lose weight. In fact, it’s more complex than this and in order to fuel your mind and body properly, you should never deprive yourself of any food groups or deliberately go hungry.

The recipes in this book are not intended to be a calorie-counted regime, but they are well balanced and do not include empty calories in the form of refined carbs, or lots of salt or sugar. There is a calorie count for each one, should you want to know, plus there are full nutritional details for the recipes at the back of the book.

GET MOVING

Every person is unique and you will have individual energy demands, according to your age, weight, activity levels and so on. Whether you have a very active job, are on your feet all day running around after children, or you sit at a desk most of the time, it’s important to listen to your body and to eat foods that make you feel energised, nourished and strong, so you achieve the results you want.

My Daily Workouts are designed for time-poor people and require no extra equipment outside of what you already have at home. I’ve designed 20-minute routines that can be adapted, depending on your ability, for five days of the week, with two rest days.

Alongside these workouts, the more exercise and activity you can build into your everyday life, the better. So whether it’s taking the stairs, cycling to work, dancing around the house or using the latest apps and technology to track your activity, every small change helps.

BOOST YOUR BRAIN

What you eat and drink is not only fuel for your body but also fuel for your brain. After the Olympic Games in 2012, I went through a phase of not eating as well as I should – I was going out a lot and drinking too much. Soon I found that I wasn’t performing well in the diving pool and I had no energy; my mood was low and I found myself caught up in negative thinking patterns. I knew there was no quick fix. I had to get back to focusing on what I was eating and making other changes, so I could start performing well again. Stress and tiredness make us crave unhealthy and sugary foods and it’s so easy to get stuck on what I call ‘the sugar train’ – starting the day with unhealthy sugar-packed cereal, which sets you on a cycle of blood sugar spike and then crash.

The way we think and feel are central to the food and lifestyle choices we make. With mental strength in mind, I have included some lifestyle tips in the book to help you eliminate stress, change negative thought patterns, improve energy levels and effectively manage your time and reach your goals. There are also tips about the importance of sleep, secrets to increase your exercise performance, and a simple meditation routine to help you feel calm, centred and happy.

PLAN, PREPARE, PERFORM!

In my world, where physical and mental strength are of the greatest importance, this is one of the mottos that I live by. And I believe that planning your meals, your exercise and your rest and relaxation is vital for everyone’s health and happiness. You may not be able to follow your plan to the letter, but it’s a great start and will help you feel good from the inside out.

Eat well, exercise with enthusiasm and calm your mind – and you’ll soon start to look and feel amazing!

GOOD LUCK!

PLUM YOGHURT POTS

SERVES 2

265 CALORIES PER SERVING

If you’re a get-up-and-go person, like me, this is an ideal breakfast that you can prepare the night before so it’s ready to enjoy at home or to take to work with you. This recipe tastes good with plums or see my other ideas for using other fruits, such as bananas or strawberries, here.

2 large plums, chopped

½ tsp maple syrup

½ tsp ground mixed spice

juice of ½ orange

200g full-fat Greek yoghurt

50ml whole milk

20g oat bran

15g flaked almonds, toasted

1 Put the plums in a bowl and toss them with the maple syrup, mixed spice and orange juice.

2 Mix the yoghurt, milk and oat bran together and spoon this mixture into 2 x 300ml pots. You can use glass tumblers or plastic sealable pots – whatever you prefer.

3 Add the plums, scatter the flaked almonds on top and cover the pots with cling film or lids until you’re ready to eat.

VARIATIONS

BANANA YOGHURT POTS

324 CALORIES PER SERVING

Slice a large banana and divide the slices between the pots. Prepare the yoghurt mixture as above, then pile it into the pots and sprinkle with a pinch of cinnamon. Toast 8 pecan nuts in a dry frying pan, then chop them and scatter them over each pot.

STRAWBERRY YOGHURT POTS

221 CALORIES PER SERVING

Roughly chop 100g of strawberries and toss them with the juice of half an orange, half a teaspoon of balsamic vinegar and half a teaspoon of honey. Divide the fruit between the pots. Top with the yoghurt mixture, then scatter 15g of chopped pistachios on top.

BLUEBERRY, BANANA AND SEED PANCAKES

SERVES 2

97 CALORIES PER PANCAKE

Who doesn’t love pancakes? This is a change from the traditional recipe and it’s packed with fibre and vitamins. It satisfies my sweet tooth too! The seeds and oat bran will help to fill you up or you can add some protein powder for a post workout boost.

1 banana, chopped

1 medium egg

100ml whole milk

2 tbsp oat bran or protein powder

pinch of cinnamon

100g blueberries

1 tsp chia seeds or linseeds

1 tsp butter or coconut oil

TO SERVE

Greek yoghurt, extra blueberries, honey and cinnamon

1 Put the chopped banana in a bowl and mash it with a fork. Add the egg, milk, oat bran or protein powder and the cinnamon and beat everything together until smooth. Set the mixture aside for 5 minutes to allow the oat bran or protein powder to be absorbed, then fold in the blueberries and seeds.

2 Heat a frying pan over a medium heat for a minute or so. Add the butter or coconut oil and let it melt. As soon as it’s melted, drop spoonfuls of the batter into the pan – 3 or 4 will probably be enough as the pancakes expand as they cook. Once the pancakes are golden underneath, flip them over and cook them on the other side, again until golden.

3 Remove the pancakes from the pan, put them on a plate and keep them warm while you make the rest.

4 Serve the pancakes with a dollop of yoghurt, some extra blueberries, a drizzle of honey (a teaspoonful is plenty) and a pinch of cinnamon.

CHEESY RICOTTA AND HERB PANCAKES

MAKES 8 PANCAKES

79 CALORIES PER PANCAKE

I love the creamy taste of ricotta and these savoury, extra-fluffy pancakes are light and really delicious. The batter doesn’t need to rest so you can use it straight away, making this great option if you’re short of time.

2 medium eggs, separated

100g ricotta

20g Parmesan cheese, finely grated

1 tbsp wholemeal flour

2 tbsp freshly chopped herbs, such as chives, dill or parsley – or use a mixture

1 tsp olive oil

salt and freshly ground black pepper

TO SERVE

a few tomatoes, sliced or ½ avocado, sliced

small handful of rocket leaves

1 Put the egg yolks, ricotta, Parmesan, flour and herbs into a bowl. Season with salt and black pepper and mix everything together well.

2 Whisk the egg whites in a scrupulously clean, grease-free bowl until the mixture stands in soft peaks.

3 Fold a spoonful of the beaten egg whites into the ricotta mixture to loosen it, then fold in the remaining egg whites.

4 Heat half the oil in a frying pan over a medium heat. Using a dessertspoon, drop 3 or 4 spoonfuls of the batter into the pan. Once the pancakes are golden on one side turn them over and cook for 1–2 minutes on the other side. Remove the pancakes from the pan and keep them warm.

5 Heat the rest of the oil and cook the remaining mixture – you should have 8–10 pancakes. Serve them with a salad of tomatoes or avocado and some rocket.

BAKED BREAKFAST MUFFINS

WITH CRISPY ‘FRIED’ BREAD

SERVES 2

527 CALORIES PER SERVING

These baked eggs are really fun and make a great weekend breakfast or brunch. They are simple to make, look amazing and will kick-start your day. The ‘fried’ bread cooked alongside the vegetables is lovely and crispy and much healthier than the regular sort.

2 tsp olive oil

4 rashers of streaky bacon, trimmed of any fat

4 medium eggs

2 tomatoes, cut in half

100g chestnut mushrooms

2 sprigs of thyme

4 slices of wholemeal bread

salt and freshly ground black pepper

1 Preheat the oven to 200°C/180°C Fan/Gas 6.

2 Brush 4 holes of a muffin tin with the olive oil. Place a rasher of bacon into each hole, with one end covering the base and the rest wrapped around the sides.

3 Crack an egg into each bacon-lined hole in the muffin tin. Season the eggs with salt and pepper.

4 Put the tomatoes and mushrooms in a small roasting tin and season them with salt and pepper. Drizzle them with a little oil and scatter over the thyme. Cut out 4 rounds of bread from the slices with a 7cm scone cutter or a glass of a similar size, brush them with the remaining olive oil and put them in the roasting tin too.

5 Put the muffin tin on the highest shelf in the oven and the roasting tin on the shelf below. Cook for 15–20 minutes until the eggs have set and the vegetables are tender. Serve each of the egg muffins on the crisp ‘fried’ bread with the vegetables alongside.

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