Whenever Joe Wicks meets anybody, they want to talk to him about a chicken pie. “They always say, ‘Oh, I’ve had your pie this week,’ ” he says. “It’s from the first book but people still want to make that recipe.”
That first book was Lean in 15, published in 2015 when Wicks was just another fitness influencer with a YouTube channel. It sold 77,000 copies in its first week — breaking the record for a cookbook, previously held by Delia Smith. These days, the 40-year-old has 4.7 million Instagram followers on his @thebodycoach account, 2.9 million YouTube subscribers and has produced a shelf’s worth of bestselling cookbooks. During the 2020 Covid lockdown his virtual workouts were beamed around the world. This year he has guest-starred on Dragons’ Den and launched a cartoon workout series for kids — Activate with Joe Wicks. Now there is another cookbook: Protein in 15 is made up of 80 recipes, of which 17 are vegetarian and four vegan. Everything is easy and quick: a beefburger with sweetcorn relish takes 15 minutes to prepare and 15 to cook. The focus this time is on higher protein.
With his long hair and the sunshine pouring through the tall windows of the Surrey home he shares with his wife, Rosie, a former model, and their four children, Wicks looks vaguely saint-like. There is a sense of mission about how he speaks too. “It changes how you feel when you’re putting good food in your body. It really, really makes your life feel much more positive.”
His children — Indie, seven, Marley, five, Leni, three, and Dusty, one, whom he and Rosie home school — get lots of wholegrains, proteins and good fats. The family eat together at about 6pm. “I love things that you can build yourself on the table, things like tacos, burritos. The kids can build their own and it’s fun.
Wicks with three of his four children: from left, Leni, Marley and Indie
MIKE ENGLISH
“My two older kids get involved in the kitchen,” he adds. “It’s stressful, it’s messy, it’s chaotic, it’s not as easy as when I was on my own. But I think it’s an important life skill and they’re more adventurous around the foods they’ve made themselves.”
Things were a bit different when he was a child. “I had a very unhealthy diet,” he says. (He still loves sugar: “I really struggle to eat in moderation.”) Wicks grew up in Epsom in Surrey with his mother, Raquela — a social worker who suffered from OCD and eating disorders — and his brothers, Nikki and George. Their father, Gary, a roofer, was a heroin addict who was in and out of rehab and their lives. Family meals were usually “just thrown in the oven, thrown in the microwave”. He has called his childhood chaotic but said that both his parents always made him feel loved, and has spoken of the compassion he has for his father. In 2020 he told Desert Island Discs that “because of my dad’s life, I didn’t go near [drugs]. I was scared of it and I got into exercise and fitness, and so his mistake changed my life.”
We need protein for building muscle, supporting our immune systems and maintaining healthy bones. But Big Protein has pulled off a marketing masterclass and Wicks is out to challenge it. Scan food shop shelves and you’ll see protein added to everything from cereal to tomato soup. Searching for “protein” on the Tesco website pulls up more than 200 results including bagels, Babybels and even “high protein noodles”. Wicks calls the protein label a “health halo” that confers the sense that “if you add protein, it’s good for you”. In fact, these are mostly ultra-processed foods (UPFs) and often not very good for you at all.
• Joe Wicks: My fight against UPFs and why fat jabs aren’t the answer
“Protein crisps, protein bars, protein cereal, protein chocolate bars… There’s nothing wrong with that now and again, but I wouldn’t rely on it as your main protein source. Nothing beats whole ingredients, real food, a complete amino acid profile. The body uses it better.”
He believes we’ve “lost touch with cooking” and are paralysed by our confusing modern food system. He does not demonise any parents. “People are busier and probably more stressed than ever, and that’s why convenience foods win. All parents care about what we give our kids, but when you’re both working and you’re in and out of the house, these products they’re very easy to make and feel like the right solution.”
Nor does it help that we’re in an era of rising food prices. “Everything’s mad expensive,” he says. But “I think people have sort of tricked themselves into believing that you cannot eat well on a budget”. You can, he believes, especially if you put the money normally spent on meal deals, snacks, coffees, croissants and takeaways into ingredients for a meal plan for the week.
Wicks doesn’t track his calories and swears he doesn’t stick to a “fixed” diet. “I’m not zero-UPF, I’m not zero-carb, I’m not pure meat and veg,” he says. “I just have a bit of a balance. I think that is the most important thing.”
By Phoebe Luckhurst
• Joe Wicks: ‘We had a chaotic childhood — Dad was a heroin addict’
Lentil, chickpeas and broccoli with halloumi 
This makes the ultimate healthy veggie lunch on the go.
Protein 40g
Prep 10 min
Cook 15 min
Serves 4
Ingredients
• 300g Tenderstem broccoli
• 3 tbsp olive oil
• Salt and pepper
• 450g halloumi cheese, cut into 1cm slices and patted dry
• Finely grated zest of 1 lemon
For the legume mix
• 1 tbsp olive oil
• 1 red onion, finely chopped
• 2 garlic cloves, crushed
• Juice of 1 lemon
• 235g ready-cooked lentils (drained weight)
• 1 x 400g tin chickpeas, drained and rinsed
• 100g chargrilled red peppers (from a jar), drained and chopped
• Lemon wedges, to serve
For the dressing
• 1 tbsp red wine vinegar
• 3 tbsp olive oil
Method
1. Heat the oven to 180C fan/gas 6 and line a large baking tray with baking paper.
2. Toss the broccoli with a drizzle of olive oil, then season with salt and pepper. Spread it out evenly on the lined tray and roast in the oven for 10-12 min, until tender. Remove and set aside.
3. While the broccoli is in the oven, fry the halloumi. Heat a drizzle of the olive oil in a large, non-stick frying pan over a medium-high heat. Add half of the halloumi slices — frying is best done in batches so they’ve got space to crisp up nicely — and cook for about 4 min (2 min on each side), until golden all over. Repeat with the remaining halloumi slices. Season with pepper and sprinkle with the lemon zest. Set aside.
4. For the legume mix, heat the oil in the same pan over a medium heat. Add the onion and garlic and cook for 1-2 min, stirring regularly, until soft and caramelised. Squeeze in the juice of your zested lemon to deglaze the pan, then add the lentils, chickpeas and red peppers, stirring well to combine, and gently warm through. Remove from the heat and cover to keep warm.
5. Make the dressing by whisking together the vinegar and oil in a small bowl.
6. Serve the legume mix with the roasted broccoli. Drizzle the dressing over and top with the lemony halloumi. Serve with lemon wedges alongside for an extra squeeze of zing.
Pork chops with mash, beans and greens
If you haven’t cooked pork chops in a while, give this recipe a go. The creamy mash alongside the buttered beans and greens is spot-on.
Protein 73g
Prep 15 min
Cook 25 min
Serves 4
Ingredients
• 4 pork chops (about 1.2kg total)
• 1 tsp dried sage
• 1 tsp garlic powder
• Salt and freshly ground black pepper
• Drizzle of olive oil
For the quick-pickled red onion
• ¼ red onion, very thinly sliced
• 3 tbsp red wine vinegar
For the mash
• 3-4 floury potatoes, such as Maris Piper (about 600g peeled weight), peeled and cut into 2cm dice
• 2 tsp Dijon mustard
• 60g crème fraîche
For the buttered beans and greens
• 200ml chicken stock (made with ½ stock cube)
• 10g butter
• 1 x 400g tin cannellini beans, drained and rinsed
• 150g frozen petits pois
• 50g wild rocket
Method
1. Lay out the thin slices of red onion in a large shallow bowl. Drizzle over the vinegar, toss to coat and leave to pickle for 20-25 min, stirring every now and again.
2. Meanwhile, make the mash. Put the diced potatoes in a large saucepan of water and bring to the boil, then cook for about 25 min until tender. Drain in a colander, then transfer to a large bowl and mash well. Stir in the Dijon mustard and crème fraîche and season with salt and pepper. Keep warm.
3. At the same time, cook the pork chops and greens. Sprinkle the pork chops with the dried sage and garlic powder and season with salt and pepper. Drizzle over a little olive oil and brush to evenly coat. Heat a large frying pan over a medium-high heat, then cook the chops for 4-5 min on each side. Keep warm.
4. For the buttered greens, heat the chicken stock in a large saucepan or frying pan over a high heat. Bring to the boil and simmer for 2-3 min until it has reduced by half. Reduce the heat to low, add the butter, beans and petits pois, then cook for 2-3 min. Remove the pan from the heat and tip in all the rocket, stirring well to wilt.
5. Serve the buttered greens (and pan juices) with the pork chops on top and the mash alongside. Drain the red onion and scatter it over the pork for a delicious, acidic bite with every forkful. Season with more salt and pepper, if needed.
Thai-style seafood broth with egg noodles 
If you love hot, spicy and sour food, then this one is for you.
Protein 49g
Prep 10 min
Cook 10 min, plus infusing
Serves 4
Ingredients
• 1 tbsp olive oil
• 200g bok choy, thinly sliced
• 2 tbsp fish sauce
• 1 tbsp soy sauce
• 2 tbsp tamarind paste
• Juice of 2 limes (about 1 tbsp)
• 450g raw, shelled king prawns, defrosted if frozen
• 250g skinless white fish fillets, cut into 2cm chunks
• 4 nests of dried egg noodles
• A generous handful of coriander leaves, to serve
For the broth infusion
• 1¼ litres fish stock (made with 2½ fish stock cubes or pots)
• 4 garlic cloves (no need to peel), smashed with the back of a knife
• 30g fresh ginger (no need to peel), roughly sliced
• 2 lemongrass stalks, halved lengthways and smashed once or twice with a pestle
• 3 fresh lime leaves (or 2 dried)
• 1 large red chilli, halved lengthways, plus extra thinly sliced chilli to serve
Method
1. Start with the broth, as it needs time to infuse. Pour the fish stock into a large saucepan, add the garlic, ginger, lemongrass, lime leaves and chilli, then bring to a rapid boil for 2 min. Remove the pan completely from the heat and set aside for 10 min to infuse.
2. While the broth is infusing, heat the olive oil in a large, high-sided frying pan or wok over a medium-high heat, then add the sliced bok choy and cook, stirring constantly, for 2-3 min until slightly softened. Strain the infused broth through a sieve directly into the pan of bok choy, discarding the contents of the sieve. Stir the fish sauce, soy sauce, tamarind paste and lime juice into the pan.
3. When it starts to simmer, turn the heat down to medium and tip in all the prawns and fish chunks. Poach gently for 5-6 min until the fish is cooked through and the prawns have turned pink, stirring occasionally to ensure everything cooks evenly.
4. In the last 4-5 min, cook the egg noodles according to the packet instructions — usually placing the nests in a large heatproof bowl, pouring over boiling-hot kettle water and leaving for 4-5 min, or cooking in a saucepan of simmering water for about 4 min: check the packaging as brands differ.
5. Drain the noodles and divide among four bowls. Ladle over the broth and seafood and top with coriander and sliced chilli.
Meatballs, minty lentils and feta 
Shop-bought meatballs are a great time-saver.
Protein 58g
Prep 15 min
Cook 20 min
Serves 2
Ingredients
• 12 beef meatballs
• 1 tbsp olive oil
• 235g ready-cooked lentils (drained, if using tinned)
• 1 baby cucumber, diced
• 50g baby spinach
• 30g feta cheese, crumbled
For the dressing
• 2 tbsp olive oil
• 2 tsp apple cider vinegar
• 1 garlic clove, crushed
• Handful of mint leaves, finely chopped, plus extra to serve
• Salt and pepper
To serve (optional)
• 2 tbsp plain yoghurt, preferably Greek
• 30g pomegranate seeds
Method
1. Heat the oven to 200C fan/gas 7 and line a baking tray with baking paper.
2. Spread the meatballs out on the lined tray, drizzle with the olive oil, toss to coat and cook in the oven for 15-18 min, until cooked through.
3. Combine the lentils, cucumber, spinach and feta in a bowl. Divide between two serving bowls or plates and top with the meatballs.
4. Make the dressing by whisking together all the ingredients in a small bowl and seasoning to taste. Drizzle the dressing over the salad and finish with a spoonful of yoghurt (if using), along with a scattering of pomegranate seeds (if using) and some extra mint.
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Smoky chicken pasta bake
You can’t go wrong with a pasta bake. I love how everything gets thrown in the tray in 15 minutes and then the oven does the rest. Smoked paprika and parmesan are the perfect combo. I can pretty much guarantee there’ll be no leftovers with this one.
Protein 67g
Prep 15 min
Cook 30 min
Serves 4
Ingredients
• 2-3 tbsp olive oil
• 130g Tenderstem broccoli (long-stem/broccolini), cut into thirds
• 130g frozen sweetcorn kernels
• 3 spring onions, trimmed and thinly sliced
• 2 garlic cloves, crushed
• 8 skinless, boneless chicken thighs, cut into bite-sized pieces (about 800g)
• Salt and freshly ground black pepper
• 300g any short pasta shape (preferably high-protein)
For the sauce
• 30g butter
• 30g plain flour
• 1½ tsp smoked paprika, plus extra to serve
• 500ml full-fat milk
• 50g finely grated parmesan
Method
1. Heat the oven to 200C fan/gas 7 and have a deep baking/roasting dish ready (like a lasagne dish).
2. Start with the veg. Heat a drizzle of the oil in a large frying pan over a medium-high heat, add the broccoli, sweetcorn and spring onions and cook for 2-3 min, stirring, until the vegetables are starting to caramelise and soften but still retain their crunch. Add the garlic and cook for 1 min more, then transfer the vegetables to a large bowl and set aside.
3. Heat a little more oil in the same pan over a high heat, add half the chicken and cook for 4-5 min until golden brown on all sides (it doesn’t need to be cooked through at this point). Remove from the pan, add to the bowl of veg and brown the remaining chicken with another drizzle of oil — this will avoid overcrowding the pan. Season with salt and pepper.
4. Meanwhile, cook the pasta according to the packet instructions — usually in a saucepan of salted boiling water for 8-12 min, depending on the shape and type. Drain and add to the bowl of vegetables and chicken. Mix, then tip out into the baking dish.
5. At the same time, make the sauce. Melt the butter in a saucepan over a medium heat. Add the flour and stir for about 2 min until the stiff mixture turns slightly darker and pulls away from the sides of the pan. Add the paprika, then drizzle in the milk, a little at a time, whisking continuously, until all the milk is added and the sauce is lump-free and starting to thicken — about 5 min. Stir in most of the parmesan and season.
6. Pour the sauce over the pasta, scatter over the remaining parmesan and bake in the oven for 15-16 min until golden. Remove from the oven and serve with another small pinch of smoked paprika on top, if you like.
Tip Got some leftover cooked meat in the fridge? Chuck it in instead of the chicken — just add it to the pan with the veg at the end to warm through before mixing with the pasta.
Adapted from Protein in 15 by Joe Wicks (Leap £22), published on Thursday. To order a copy go to timesbookshop.co.uk. Free UK standard P&P on orders over £25. Special discount available for Times+ members
Dining and Cooking