Blog

Week 9: Meal Prep Sunday Game Plan

Week 9: Meal Prep Sunday Game Plan

Welcome to another week of Meal Prep Sunday! It's week 9! Can you believe it? Together, we've already completed 8 delicious weeks of Meal Prep Sunday - each week designed so you can easily fit healthy eating into your life. BUT...this week I'm mixing it up! While I have loved creating these meal plans, I also want you to feel empowered to easily create your own. Why? Because everyone is different; different tastebuds, requirements, lifestyles, budgets etc BUT we all have the same intention; to live happy, healthy and delicious lives! So what you'll find below is EVERYTHING you need to create your own Meal Prep Sunday plan - from the super tasty recipes to my step-by-step method. What you'll discover is that not only is it actually incredibly EASY and fun but going to set you up for life. How good is that? This is going to abolish any meal plan overwhelm. So let's get straight into!   Meal Prep Sunday Method 1. Make a decision Ok first things first. You need to decide how many meal plans you want to create AND how many days you're going to follow each meal plan. For instance, you may decide to follow one meal plan Monday to Wednesday, and then another Thursday to Sunday or you may do the same plan every single day. Now remember you don't have to meal prep or follow plan for the whole week, it's completely up to you and what works for you and your preferences.     2. Set Your Layout Grab a pen and paper and for each meal plan you're designing write the following... Breakfast: Snack 1: Lunch: Snack 2: Dinner: This layout allows you to easily fill in and read each meal plan!     3. Choose Your Recipes Probably the most important recipe of the all...deciding what you eat! BUT don't stress because I've made it super simple for you with the following tips... 1. By clicking this link, you'll be sent to a whole group of Meal Prep Sunday recipes that are designed to easily fit into your life! 2. You're more than welcome to choose recipes outside of the Meal Prep group, simply look for recipes that you can easily batch cook, keep in the fridge, reheat if you need and/or don't require too much extra work when you're about to serve. 3. Focus on choosing one recipe at a time to reduce any form of overwhelm. Let's just take one step at a time! 4. Choose at least one snack that's super easy and doesn't require much prep work like apple and peanut butter, carrots and hummus or yoghurt and frozen berries! 4. Use my abundance of resources to help you choose the right meals for you and gain meal prep inspiration. You can find all 8 weeks of Meal Prep Sunday here, as well as my 5 Rules to Building a Nourishing Meal, The Easy Meal Plan For Busy Women and Your Guide to Food Portion Sizes and Control.     4. Get organised Now that you've worked out all your meals, it's time to get organised.  Start by following the steps below: 1. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals. 2. Go food shopping! 3. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours.     5. Start Prepping Now it's time to start prepping and cooking! At this point it can feel a little overwhelming - where do you even start? what order do you follow? So here are my top tips for prepping! 1. Go through your recipes and work out if anything needs marinating or will take a while to cook in the oven. These things need to be done FIRST because while they're marinating or cooking, you can be getting other stuff done - like all your easy stuff... 2. I like to get all the easy stuff done and out on the way asap because it creates momentum and makes you feel like you're ticking things off! For me the easy stuff is usually, your snacks and breakfast. 2. After cooking warm or hot meals make sure you give them some time cool on your bench, before putting them in containers and closing the lid on. Putting hot into the fridge straight away, can cause bacteria to form and no one wants that. 4. Now if you've been following Meal Prep Sunday for a while, you'll notice it is possible to float between the recipes to get things done quickly but if that is ever too overwhelming (including tip 1) just focus on ONE recipe at a time. It doesn't need to be any trickier than that.   Give this a go this week and be to let me know your thoughts and what you would like to see more in Meal Prep Sunday. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah xx
7 Superfoods That Won't Break The Bank

7 Superfoods That Won't Break The Bank

How many you think superfood...and then think expensive!! With all the hype around superfood, it's no surprise that wallet your starts to cry at the thought of ALL the different foods, powders and potions you could buy. But getting your daily dose of superfoods can actually be a lot cheaper than you may think. Below I've made a list of everyday superfoods that are packed with nutrients and antioxidants but also super affordable and won't break the bank. Plus, I've got easy, healthy and delicious recipe ideas for each amazing superfood. YAY! 1. Oats An oldie but a goodie! Oats are super rich in soluble fibre and also low GI, making it an incredibly filling breakfast option that produces a slow and steady rise in your blood glucose levels. Oats are also super rich in beta-glucan! Studies have even shown that 3 grams of beta glucan per day can help to lower your cholesterol. To get some more oats in your diet, try out one of my many Overnight Oat recipes.     2. Almonds Almonds are another everyday superfood that can help to fight bad cholesterol, while also being an amazing source of protein and help fats. Plus, it's also packed with antioxidants! Antioxidants can help protect you against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging an diseases like cancer. How incredible is that?! Try out my Spicy Almonds for a easy, healthy and tasty snack.     3. Honey Mmmm honey!! So sweet and tasty but also incredible for your health.  Another great source of antioxidants, high quality honey has also been shown to lower triglyceride levels through regular consumption - especially when it's use to replace regular sugar. Elevated blood triglycerides are risk factor for heart disease, and tend to increase on a diet high in sugar and refined carbs. So get on the honey train! Check out my amazing honey recipes for breakfast, lunch, dinner and snacks here!     4. Blueberries While we're still obsessed with antioxidants, how could we not mention the power of blueberries! They're particularly rich the antioxidants pterostilbene and resveratrol. Plus, they're also high in manganese, copper and fibre, and vitamins K and C. I know fresh blueberries can get a bit expensive though so I recommend frozen blueberries to get more bang for your buck.  Being frozen, means all the nutrients has still been trapped inside so you won't be missing out on any goodness. Check out my healthy and tasty blueberry recipes for breakfast, dessert and snacks here!     5. Broccoli What can't broccoli do? It's high in folate, potassium and fibre, and also rich in vitamins A, K and C. Plus, it's also a good source of minerals like zinc, phosphorus, calcium, manganese, iron, magnesium and selenium. So much goodness! And if you didn't think it could get any better, broccoli is also a source of sulforaphane, which helps supports your body's natural detoxification processes.  Discover all my delicious and easy ways to include more broccoli into your meals here.     6. Sweet Potato Who doesn't love sweet potato? They're so delicious but also packed with good carbohydrates that give your body the energy it needs to get through the day and also recover after a workout. Plus, they're easy for your tummy to digest and high on fibre - aka helps you go to the toilet! Make sure you get some sweet potato on your plate with these delicious recipes.     7. Olive Oil I could swim in olive oil haha! Not literally but it's pretty damn amazing. Not only is it perfect for salads and cooking but also a great source of monounsaturated fats! Plus, it's amazing for heart health, rich in antioxidants for immunity and also contains a substance known as oleocanthal, which is acts an anti-inflammatory in the body. I use olive oil to cook pretty much everything but also love it in my Lemon and Chive Dressing. I'm also OBSESSED with olives in general! I eat them every single day and that is no exaggeration haha Be sure to try my Warm Marinated Olives!     Try adding these everyday superfoods into your meals this week by trying a few of my easy, healthy and super tasty recipes, and be sure to let me know your thoughts   I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out.   Happy eating, Leah xx
Week 8: Meal Prep Sunday

Week 8: Meal Prep Sunday

Week 8! Where has the time gone? I'm so happy you are loving Meal Prep Sunday! For some of you, this is the meal plan you stick to and for others it's a source of recipe inspiration... ...And both are AMAZING! I this designed so you can use Meal Prep Sunday however are YOU want! Take one recipe, adapt the plan or follow the full thing. It's completely up to you! If you don't like something or want to add an ingredient or choose an meal than that is so fine.  This is simply a guide line, so feel free to mix it up. This week I've got two amazing meal plans! One regular and one vegetarian and vegan - so as always there's something for everyone. Let's get into it!     MEAL PREP GUIDELINES Each Meal Prep Sunday Plan contains one daily plan, which you can use from Monday to Wednesday or for the whole week. It's completely up to you. For each recipe I provide, you'll need to work out how many serves you need. This is determined by how many days you follow the plan and also how many people are following the plan along with you. For instance, if you and you're partner (2 people) decided to follow the plan from Monday to Wednesday (3 days), you would need to make 6 servings of each recipe. To be clear, each plan isn't a diet or weight loss plan but a guide to easily incorporate balanced and healthy eating into your life. However, because each plan is packed with goodness you may notice a change in your energy, overall wellbeing and potentially your weight over time depending on you normal eating routine. If there's a recipe you don't like then simply swap it out for one of my many others. Simply look for recipes that you can easily batch cook, keep in the fridge and reheat if you need. After you've portioned out any warm or hot meals into containers, make sure you give them some time cool on your bench, before putting the lid on or putting them in your fridge. Putting hot into the fridge straight away, can cause bacteria to form and no one wants that.     REGULAR  This Week's Meal Prep Plan: Breakfast: Vanilla Banana & Blueberry Overnight Oats Snack 1: Veggie Sticks (e.g. 1 carrot & 1 cucumber cut up) & Hommus (store bought or my Sweet Potato Hummus) Lunch: Honey Thai Salmon & Quinoa Salsa Salad Snack 2: Spicy Almonds Dinner: Chicken Yiros Meal Prep Method: 1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe. 2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals. 3. Go food shopping! 4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours. 5. Let's start with marinating your Honey Thai Salmon for your lunch. Simply follow the first step and then put it to the side to marinate. We'll come back to it later. 6. Now for breakfast - Vanilla Banana & Blueberry Overnight Oats. Simply follow all the steps of the recipe and then pop your oats in the fridge! 7. On to your snacks. Let's start with your Spicy Almonds! Simply follow all the steps, and once the almonds are in the oven, put on a timer for 15 minutes and go to the next step. When the timer goes off, simply put the almonds to the side. We'll come back to them later. 8. With the veggies and hummus, you may want to just take a bag of veggies and a container of hummus and put them in the fridge at work (if you have one) - this way you can chop up the veggies and grab the hummus as you need it. Otherwise, cut up all the veggies you need and then seperate each serving into a container before adding the hummus to one side of the each container. ALSO, you can choose to either buy your hummus or make my easy Sweet Potato Hummus recipes, it's completely up to you! 9. By this time you're almonds should be done! Now just like you're veggies and hummus, you can choose to either put all your almonds in one big container and store it at home/work, or seperate into each serve in individual containers to grab when you need. It's your choice! 10. Now to finish off your lunch. Start by cooking the quinoa for your Quinoa Salsa Salad (a.k.a step 1) and then follow the remaining steps for your Honey Thai Salmon. After this, you can then finish off the remaining steps for your Quinoa Salsa Salad. Once both recipes are done seperate each serve of salmon into individual containers and then add your salad to each serve. Done and done! 11. Let's finish off with your dinner. For your Chicken Yiros, we're simply going to prep the chicken and tzatziki . Simply follow steps 1-3 of the recipe and store you're tzatziki and chicken in the fridge (once it's cooled of course). Now each night for dinner all you have to do is reheat your chicken and follow steps 4 and 5, how easy is that?! 12. Time to clean up! Put on your favourite music so you can smash this last step. After you've finished cleaning, all your food should have cooled down so you can now put on the containers' lids and store them in the fridge. 13. You're done! AMAZING!! You just finished another week of Meal Prep Sunday and you should feel so so so proud of yourself. Well done for putting your health and tastebuds first. Now take some time to sit back and relax - you've earned it!     VEGETARIAN & VEGAN  This Week's Meal Prep Plan: Breakfast: Vanilla Banana & Blueberry Overnight Oats Snack 1: Veggie Sticks (e.g. 1 carrot & 1 cucumber cut up) & Hommus (store bought or my Sweet Potato Hummus) Lunch: Bean & Corn Salad & Quinoa Salsa Salad Snack 2: Spicy Almonds Dinner: Brown Rice Stir Fry  Meal Prep Method: 1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe. 2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals. 3. Go food shopping! 4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours. 5. Let's start with your breakfast - Vanilla Banana & Blueberry Overnight Oats. Simply follow all the steps of the recipe and then pop your oats in the fridge! 6. On to your snacks. Let's start with your Spicy Almonds! Simply follow all the steps, and once the almonds are in the oven, put on a timer for 15 minutes and go to the next step. When the timer goes off, simply put the almonds to the side. We'll come back to them later. 7. With the veggies and hummus, you may want to just take a bag of veggies and a container of hummus and put them in the fridge at work (if you have one) - this way you can chop up the veggies and grab the hummus as you need it. Otherwise, cut up all the veggies you need and then seperate each serving into a container before adding the hummus to one side of the each container. ALSO, you can choose to either buy your hummus or make my easy Sweet Potato Hummus recipes, it's completely up to you! 8. By this time you're almonds should be done! Now just like you're veggies and hummus, you can choose to either put all your almonds in one big container and store it at home/work, or seperate into each serve in individual containers to grab when you need. It's your choice! 9. Now for your lunch. Simply follow all the steps for your Quinoa Salsa Salad and then all your steps for your Bean & Corn Salad.  Once both salads are done, simply fill each lunch container with half Quinoa Salsa Salad and half Bean & Corn Salad! The combination is going to super fresh and tasty but also incredibly filling. 10. Let's finish off with your dinner. Simply follow all the steps for the Brown Rice Stir Fry - and feel free to add some tofu if you like - and then you choose to either store it in the fridge in one big container or seperate containers for each serve. 11. Time to clean up! Put on your favourite music so you can smash this last step. After you've finished cleaning, all your food should have cooled down so you can now put on the containers' lids and store them in the fridge. 12. You're done! AMAZING!! You just finished another week of Meal Prep Sunday and you should feel so so so proud of yourself. Well done for putting your health and tastebuds first. Now take some time to sit back and relax - you've earned it!   Be to let me know your thoughts and what you would like to see more in Meal Prep Sunday. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah xx
The Common Mistake Causing You To Overeat

The Common Mistake Causing You To Overeat

When you think of healthy and balanced living, it's easy to focus on food and exercise but there's a key missing factor that often gets over looked... SLEEP! Now before you role your eyes and say 'Leah I already know sleep is important!', hear me out.  It's incredibly easily to make sleep you're last priority, and I'm sure your aware and have felt for yourself how a lack of sleep can impact your energy. But did you know it can impact your eating??? Sleep affects your levels of leptin and ghrelin, which are two hormones that control feelings of hunger and fullness. When you don't get enough sleep, your brain reduces leptin - which tells you when you've had enough to eat - and increases ghrelin - which stimulates your appetite. The combination can result in increased hunger and therefore overeating!! Plus, it could easily explain those late night munchies. Sleep deprivation can also start a process in the body that raises the blood level of a lipid known as endocannabinoid. This has a similar impact on the brain as marijuana, by making the act of eating even more enjoyable than usual - especially in the evening! But here's the killer, it actually increases hunger for specific types of foods, such as cookies, candy, and chips!!  In fact, studies have even shown that people who don’t get enough sleep can eat twice as much fat and more than 300 extra calories the next day, compared with those who get the recommended eight hours of sleep. How crazy is that?!! It's also important to note that the less time you're a sleep, the more time you have to keep eating - it's as simple as that! So now you have all the facts...you may be thinking - 'ok Leah, I hear you! But I find it so hard to get to bed on time. What can I do?' Well my friend, I've got 5 amazing tips to helps you fit in and enjoy more sleep! Let's get into it... 1) Get clear on your why Whenever you're trying to establish a new habit, it's important to understand your reasons behind it. These reasons give you more motivation and inspiration to make the desired change happen, because you recognise the positive impact it's going to have on your life. So first and foremost, why do you want to get more sleep? How will this impact your life, your health and happiness? How will you feel when you start getting more sleep? What in yourself and in your life will improve? Take time to note these answers down in your phone or in a journal, and visualise the positive impact. 2) Go backwards If you're struggling to workout what time you need to get to be and go to sleep, the best thing you can do is FIRST work out what time you want/need to wake up, and then go backwards from there. For instance... If you need to wake up at 6am then to get 8 hours sleep you want to be asleep by 10pm.  If you know it takes you 20 minutes to fall alseep (and this doesn't include time sitting on your phone or reading), then you know you need to be in bed by 9:40pm. And if you know it takes you 15 minutes to get ready for bed then you need to start brushing your teeth and washing your face by 9:25pm. You can easily continue to work backwards from here! You may want to add time for a shower or time to wind etc but knowing these times helps to give you clarity and organise your night time activities accordingly. 3) Set night alarms Everyone knows to set a morning alarm but do you know to set a night alarm? Night alarms are great for letting you know when it time to get ready for bed and also go to sleep. For instance... You may have an alarm go off at 8:40pm letting you know you have 20 minutes left until it's time to get ready for bed - this way you can begin to wrap up anything you're doing and not feel suddenly rushed later on in the night. Then at 9:00pm you'll have a second alarm telling you it's time to get ready for bed and enjoy some wind down time e.g. reading, meditating, a nice bath etc. Finally, at 9:40pm you'll have a final alarm to tell you it's time to turn lights off, put your phone a way, get comfy in bed and close your eyes. By setting these night alarms, you don't have to keep checking the time or worry about accidentally having a late night because it's already programmed in your calendar to remind you. It's amazing how a bit of organisation can be so freeing. 4) Wind down I'm a big fan of wind down time. For me, this is key to relaxing my body and mind, and getting them ready for bed.  My favourite way to wind down is a bath. I love getting all my candles out and essential oils - lavender is perfect for preparing for bed -, and then pouring myself a nice warm bath to soak in, while listening to a guided mediation. My days can get so crazy - and I'm sure your's can too - so these 20-40 minutes are amazing!  What you do in your wind down time is completely up to you!  Simply focus on activities that will help you relax and get ready bed, such as meditation, journaling, reading, ying yoga, cuddling with your pet, spending time with your partner, drawing, having a cup of tea, listening to music etc While it's tempting, I recommend you try to not watch too much Netflix or TV, or be on your phone or laptop during this time. At night, light throws off your body's biological clock—the circadian rhythm - because it thinks it's still day time! And, therefore isn't ready for bed, which is why you may find it hard to fall asleep after spending time in front of a screen. 5) Move your body Exercise is AMAZING for sleep! Even just 20-30 minutes a day can help enjoy a more restful sleep.  I mean it makes sense, doesn't it?! When you exercise you expel energy, and therefore helps you to feel more tired and ready to rest at the end of each day.  Research also shows that regular exercise, can help to boost sleep duration and quality, as well as enable you too spend more time in deep sleep! Sounds pretty amazing hey?    So there you go! I hope all this information and tips helps you to prioritise your sleep and enjoy deeper rest. Be sure to let me know any comments you have! I love hearing from you and reading your beautiful messages. Leah xx
6 Delicious Ways To Cook With Quinoa

6 Delicious Ways To Cook With Quinoa

I LOVE quinoa! It's such a great way to bulk up your meals and pack it with nutrients.Not only is quinoa gluten-free and high in protein, it is one of the few plant foods that contain all nine essential amino acids! How amazing is that!It's also high in potassium, calcium, phosphorus, vitamin E, fiber, magnesium, B vitamins and iron.Plus, it's a great replacement for rice, if you're looking for something different.So I wanted to share 6 delicious and healthy ways to cook with quinoa! All of the recipes are super easy and perfect for dinner, lunches or 3pm work snacks. Let's get into it... 1. Beetroot and Haloumi Salad Uhhh haloumi has to be my favourite cheese, ever! Its so soft, and such a great addition to salads! Pair it with quinoa and beetroot and you're in heaven.     2. Budget Friendly Poke Bowl I have always loved poke bowls, but there sometimes on the expensive side! but....never fear....the canned tuna and quinoa have come to the rescue!     3. Zucchini and Quinoa Slice Zucchini, Mushroom and Quinoa Slice!! 😍 Freeeeeking YUM! This recipe is so easy to make and packed with nourishing ingredients, making it the perfect healthy 3pm work snack, side or grab and go breakfast. It's also an amazing vegetarian meal prep recipe and incredibly filling.     4. Quinoa Salsa Salad This fresh delicious recipe is perfect for summer! I love salsa and quinoa takes it to a whole new level. You will love this nourishing salad.     5. Quinoa Fried 'Rice' I absolutely love this recipe! It's super easy, super healthy and super delicious. Plus it's so so so easy to make - it's the perfect simple dinner idea and also makes amazing leftovers for work lunches the next day. This recipe can also easily be made vegan and is super kid friendly so the whole family can enjoy together. YAY!     Try a recipe or two this week and let me know your thoughts. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah x
Week 7: Meal Prep Sunday

Week 7: Meal Prep Sunday

This left me shocked! I started Meal Prep Sunday because so many of you expressed your struggle with time when it came to cooking healthy meals.I hoped that it would be able to give support and make your life easier BUT I never thought it would have such an impact!The feedback I have received has been amazing, and this particular message completely melted my heart..."Hey Leah, Just want you to know this is GENIUS! I love cooking and eating healthy but honestly it’s so stressful with a busy job, and I have really bad anxiety too. My anxiety makes it really hard to plan stuff in advance and stay on top of food, so something like this which breaks it down (even suggesting putting on a podcast or music!) is so helpful. Eating better and planning for the week honestly helps my mental health so much, so thank you for making that easier. Keep doing what you’re doing, you’re making our lives more delicious and healthy and full of energy and we love you for it!"This made my day!And gave me even more motivation to create delicious healthy recipes and meal prep plans that fit into your life.Which is why I'm so excited to share Week 7 of Meal Prep Sunday! Yay!Let's get into it.   MEAL PREP GUIDELINES Each Meal Prep Sunday Plan contains one daily plan, which you can use from Monday to Wednesday or for the whole week. It's completely up to you. For each recipe I provide, you'll need to work out how many serves you need. This is determined by how many days you follow the plan and also how many people are following the plan along with you. For instance, if you and you're partner (2 people) decided to follow the plan from Monday to Wednesday (3 days), you would need to make 6 servings of each recipe. To be clear, each plan isn't a diet or weight loss plan but a guide to easily incorporate balanced and healthy eating into your life. However, because each plan is packed with goodness you may notice a change in your energy, overall wellbeing and potentially your weight over time depending on you normal eating routine. If there's a recipe you don't like then simply swap it out for one of my many others. Simply look for recipes that you can easily batch cook, keep in the fridge and reheat if you need. After you've portioned out any warm or hot meals into containers, make sure you give them some time cool on your bench, before putting the lid on or putting them in your fridge. Putting hot into the fridge straight away, can cause bacteria to form and no one wants that.     REGULAR  This Week's Meal Prep Plan: Breakfast: Baked Beans Snack 1: Greek Yoghurt and Blueberries (Fresh or Frozen) Lunch: Grilled Pork and Broccoli Snack 2: Chocolate Peanut Butter Truffles Dinner: Sesame Chicken Meatballs and Brown Rice Salad Meal Prep Method: 1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe. 2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals. 3. Go food shopping! 4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours. 5. Let's start cooking! First we're going to prep your yoghurt and blueberries. Now for this you may want to just take a container of yoghurt and a box of fresh or frozen blueberries and put them in the fridge and/or freezer at work (if you have one) - this way you can serve up your snack as you want it. Otherwise, portion out each serving of yoghurt and blueberries into seperate containers, and even sprinkle with cinnamon if you like! 6. Now it's time for your Chocolate Peanut Butter Truffles! Yum! Simply follow all the steps of the recipe and then put them in the fridge - we'll come back on how to store them later. 7. With all the simple stuff done, let's make your breakfast - Baked Beans! Simply follow all the steps of the recipe and once the food has cooled down you can pop on the lids and put the containers in the fridge.  8. Time to make your Grilled Pork and Broccoli for lunch. Simple follow all the steps of the recipe and once the food has cooled down you can pop on the lids and put the containers in the fridge.  9. Now for dinner. First follow all the steps to make your Sesame Chicken Meatballs and then follow all the steps for your Brown Rice Salad. Now if you're following this plan for more than 3 days you may want to only make 3 serves of the salad and make a new batch for your remaining days so it's nice and fresh. Once you're done and the food has cooled, store each recipe in seperate containers. 10. By this time your Chocolate Peanut Butter Truffles should have set so you can choose to either seperate each serve (2-3 truffles) into individual containers and store in the fridge or put them all in one big container to store in the fridge at work. 11. Time to clean up! Put on your favourite music so you can smash this last step. After you've finished cleaning, all your food should have cooled down so you can now put on the containers' lids and store them in the fridge. 12. You're done! AMAZING!! You just finished another week of Meal Prep Sunday and you should feel so so so proud of yourself. Well done for putting your health and tastebuds first. Now take some time to sit back and relax - you've earned it!     VEGO/VEGAN  This Week's Meal Prep Plan: Breakfast: Baked Beans (Vegans you may want to add some tofu instead of eggs) Snack 1: Greek or Coconut Yoghurt and Blueberries (Fresh or Frozen) Lunch: Brown Rice Salad with black beans (1 can for every 3 serves) Snack 2: Chocolate Peanut Butter Truffles Dinner: Mediterranean Pasta Meal Prep Method: 1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe. 2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals. 3. Go food shopping! 4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours. 5. Let's start cooking! First we're going to prep your yoghurt and blueberries. Now for this you may want to just take a container of yoghurt and a box of fresh or frozen blueberries and put them in the fridge and/or freezer at work (if you have one) - this way you can serve up your snack as you want it. Otherwise, portion out each serving of yoghurt and blueberries into seperate containers, and even sprinkle with cinnamon if you like! 6. Now it's time for your Chocolate Peanut Butter Truffles! Yum! Simply follow all the steps of the recipe and then put them in the fridge - we'll come back on how to store them later. 7. With all the simple stuff done, let's make your breakfast - Baked Beans! Simple follow all the steps of the recipe and once the food has cooled down you can pop on the lids and put the containers in the fridge.  8. Now for lunch. Follow all the steps to for your Brown Rice Salad and then add your black beans and mix well. Now if you're following this plan for more than 3 days you may want to only make 3 serves of the salad and make a new batch for your remaining days so it's nice and fresh. Once you're done and the food has cooled, store each serve in seperate containers so you can easily grab them in the morning. 9. Time to make your Mediterranean Pasta for dinner. Simple follow all the steps of the recipe and once the food has cooled down you can store it in a big container in the fridge. 10. By this time your Chocolate Peanut Butter Truffles should have set so you can choose to either seperate each serve (2-3 truffles) into individual containers and store in the fridge or put them all in one big container to store in the fridge at work. 11. Time to clean up! Put on your favourite music so you can smash this last step. After you've finished cleaning, all your food should have cooled down so you can now put on the containers' lids and store them in the fridge. 12. You're done! AMAZING!! You just finished another week of Meal Prep Sunday and you should feel so so so proud of yourself. Well done for putting your health and tastebuds first. Now take some time to sit back and relax - you've earned it!   Be to let me know your thoughts and what you would like to see more in Meal Prep Sunday. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah xx
The Real Reason You're Craving Chocolate

The Real Reason You're Craving Chocolate

Who hasn't experienced chocolate cravings at one point in their life? They're notorious! (If you haven't, I'm not sure if you're human...joking but seriously...how? Tell me your secrets!) I'm all about balanced eating and enjoying your favourite foods but I'm sure you know that feeling when your chocolate addiction has gone a little crazy! haha And while it's no crime to love and enjoy this tasty treat, your cravings could be more than a desire to devour an entire block in 5 seconds. 1. Your Cycle  For all my amazing women out there, I'm sure you are all to familiar with chocolate cravings around your time of the month. This is because when your oestrogen drops – approximately we (aka your happy hormone) also drops, while your cortisol (stress hormone) starts to rise. Therefore, you'll naturally find yourself reaching for foods that will increase your serotonin e.g. CHOCOLATE! However, complex carbohydrates are also great for serotonin so try reaching for something like brown rice or sweet potato to satisfy those cravings. 2. You're Not Eating Enough Fat or Protein Carbohydrates are amazing but be sure to also enjoy them with a source of good fat or protein.  When you eat a high starchy meal, you’re pretty much setting yourself up for a guaranteed chocolate craving. The energy from carbohydrates can be absorbed very quickly, keeping you from feeling full or satisfied. Combat this by choosing complex carbohydrates - slower release of energy - and adding healthy sources of fats and proteins to your meals. Check out these blog posts for more information and ideas - 5 Rules To Building A Nourishing Meal, and Your Ultimate Guide To Portion and Size Control. 3. Your Emotions Apparently a lot of eating and snacking is emotional! When we're having a bad day or want a reward, it's easy to fulfil those emotions with food. Stress is also a big one! Because when our body gets stressed, it starts producing cortisol. This hormone not only increases your appetite, but also you motivation e.g. your motivation to stuff your face! And it's not surprising that chocolate is high on the list for stress-related cravings. For a short time foods, like chocolates, will stop the part of the brain producing these stressful emotions and make you feel better however, it’s often only a short-term solution. Stress and emotional cravings are better dealt with through exercise, meditation, having some time to relax properly or taking the time to see what else is going in your life and why you may be feeling the way you.  E.g. If you're feeling lonely, why not give a friend or family member a call for a nice chat? 4. Your Deficient While the research isn't 100% certain, chocolate is naturally high in magnesium and therefore it is thought that cravings for chocolate could indicate that your body is needing more magnesium.  The solution for this is easy! Simply enjoy healthier alternatives that are high in magnesium such as raw almonds, black beans or whole grains. 5. You Developed A Habit Just like some people bite their nails or others crack their knuckles, your craving for chocolate at 3pm or after dinner every night could simply mean that you've developed a habit. The best solution for this is awareness. Each time you fill your habit starting to kick in ask your self - Do you really want this? Are you really craving it? Are you really hungry? If you're not eating enough during the day, then a 3pm chocolate bar is going to be hard to kick! So be sure you're eating enough through out the day and filing your meals a combination of complex carbs, fats and proteins. (Check out these for more information 5 Rules To Building A Nourishing Meal, and Your Ultimate Guide To Portion and Size Control) Also having healthier alternatives on hand such as your favourite herbal tea - e.g. lemongrass, peppermint or rooibos - or my raw Reece Peanut Butter Cups are a life saver!   So the next time you get a big chocolate craving be sure to come back to this guide, and determine what your body is telling you. But ALSO remember that it's totally ok to enjoy your favourite treats here and there! Food is to be enjoyed! Be sure to let me know your thoughts, opinions and ideas. I always love hearing from you. Love, Leah xx
Week 6: Meal Prep Sunday is Back!

Week 6: Meal Prep Sunday is Back!

Welcome back! I am so excited to be writing this post because I know how much you LOVED Meal Prep Sunday last year. And now it's a NEW year! Which means NEW recipes and NEW meal plans. YAY! As always each plan is designed to help you easily fit balanced eating into your life so you can be your happiest and healthiest self. And of course there's a plan for meat eaters, vegetarians and vegans - something for everyone! For me, meal prepping is key to eating healthy. With just a couple hours of effort, you can set all your meals up for the week! This means no skipped meals, no food overwhelmed, no last minute takeaway, no boring meals and no hours in the kitchen every day. Life is SO much easier when you take the time to meal prep. So let's kick off the first week of Meal Prep Sunday for 2019! Meal Prep Guidelines Each Meal Prep Sunday Plan contains one daily plan, which you can use from Monday to Wednesday or for the whole week. It's completely up to you. For each recipe I provide, you'll need to work out how many serves you need. This is determined by how many days you follow the plan and also how many people are following the plan along with you. For instance, if you and you're partner (2 people) decided to follow the plan from Monday to Wednesday (3 days), you would need to make 6 servings of each recipe. To be clear, each plan isn't a diet or weight loss plan but a guide to easily incorporate balanced and healthy eating into your life. However, because each plan is packed with goodness you may notice a change in your energy, overall wellbeing and potentially your weight over time depending on you normal eating routine. If there's a recipe you don't like then simply swap it out for one of my many others. Simply look for recipes that you can easily batch cook, keep in the fridge and reheat if you need. After you've portioned out any warm or hot meals into containers, make sure you give them some time cool on your bench, before putting the lid on or putting them in your fridge. Putting hot into the fridge straight away, can cause bacteria to form and no one wants that.     REGULAR  This Week's Meal Prep Plan: Breakfast: Granola with Date Syrup (You can also use maple syrup or honey) Snack 1: Carrot Sticks with Hummus (2 tablespoons) Lunch: Quinoa Fried Rice with Lemon Chicken (80g) Snack 2: Apricot Bliss Balls Dinner: No Bun Burgers Meal Prep Method: 1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe. 2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals. 3. Go food shopping! 4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours. 5. Let's start cooking! We're going to begin with your Granola. Simply follow steps 1 to 5 and then once you're done store each serve in seperate containers - that way breakfast is all ready to go and you can easily grab it in the morning. If you have any leftovers, simply store the rest in one big container in your pantry. 6. On to your snacks. With the carrots and hummus, you may want to just take a bag of carrots and a container of hummus and put them in the fridge at work (if you have one) - this way you can chop up the carrot and grab the hummus as you need it. Otherwise, cut up all the carrots you need and then seperate each serving into a container before adding the hummus to one side of the each container. 7. Now it's time for your Apricot Bliss Balls! Yum! Simply follow all the steps of the recipe and then put them in the fridge - we'll come back on how to store them later. 8. With all the simple stuff done, let's make your lunch - Quinoa Fried Rice with Lemon Chicken. Simply follow all the steps of the recipe and then in a seperate frying pan cook up your chicken with a little salt, pepper and lemon juice. Once everything is cooked you can combine the chicken and fried rice, and then seperate each serve into seperate containers. Once the food has cooled, you can put on the lids and store your lunches in the fridge. 9. One more recipe to go! It's time to cook your No Bun Burgers. For this recipe, I want you to ONLY follow steps 1 to 6 and then place all the patties and cooked onion in a container in the fridge (once they have cooled!). Then each night, as you're waiting for your patty to reheat for dinner, you can use this time to get your tomato, avocado and lettuce ready aka step 7 of the recipe - this way your enjoying you're veggies nice and fresh! 12. Your Apricot Bliss Balls should be all set now! Take them out of the fridge and then choose whether you want to store them in one big container in fridge at work OR store each serve in individual containers in your own fridge to quickly grab each day. The choice is yours. 11. Time to clean up! Put on your favourite music so you can smash this last step. After you've finished cleaning, all your food should have cooled down so you can now put on the containers' lids and store them in the fridge. 12. You're done! AMAZING!! You just finished another week of Meal Prep Sunday and you should feel so so so proud of yourself. Well done for putting your health and tastebuds first. Now take some time to sit back and relax - you've earned it!     VEGO/VEGAN  This Week's Meal Prep Plan: Breakfast: Granola with Date Syrup (You can also use maple syrup or honey) Snack 1: Carrot Sticks with Hummus (2 tablespoons) Lunch: Quinoa Fried Rice (Take out the oyster sauce and use more soy or a little sesame oil instead) with Lemon Tofu (170g)  Snack 2: Apricot Bliss Balls Dinner: Sweet Potato Burgers Meal Prep Method: 1. Read through this whole post first - so there's no risk of missing anything - and then work out how many days and how people are following the plan so you know how many serves you need to make of each recipe. 2. Go through each recipe and construct your shopping list for the week. What's great about meal prepping is you don't need a million different ingredients because you're making the same meals. 3. Go food shopping! 4. Once you're home, make sure you're kitchen is clear and ready for cooking, and then get out all the ingredients and containers you need. This is also the time you can put on some music, a podcast or a movie - or maybe you just want silence - whatever you need to enjoy the next couple hours. 5. Let's start cooking! We're going to begin with your Granola. Simply follow steps 1 to 5 and then once you're done store each serve in seperate containers - that way breakfast is all ready to go and you can easily grab it in the morning. If you have any leftovers, simply store the rest in one big container in your pantry. 6. On to your snacks. With the carrots and hummus, you may want to just take a bag of carrots and a container of hummus and put them in the fridge at work (if you have one) - this way you can chop up the carrot and grab the hummus as you need it. Otherwise, cut up all the carrots you need and then seperate each serving into a container before adding the hummus to one side of the each container. 7. Now it's time for your Apricot Bliss Balls! Yum! Simply follow all the steps of the recipe and then put them in the fridge - we'll come back on how to store them later. 8. With all the simple stuff done, let's make your lunch - Quinoa Fried Rice with Lemon Tofu. Simply follow all the steps of the recipe and then in a seperate frying pan cook up your tofu with a little salt, pepper and lemon juice. Once everything is cooked you can combine the tofu and fried rice, and then seperate each serve into seperate containers. Once the food has cooled, you can put on the lids and store your lunches in the fridge. 9. One more recipe to go! It's time to cook your Sweet Potato Burgers. For this recipe, I want you to ONLY follow steps 1 to 5 and then place all the patties and cooked onion in a container in the fridge (once they have cooled!). Then each night, as you're waiting for your patty to reheat for dinner, you can use this time to get your tomato, red onion and lettuce ready aka step 6 of the recipe - this way your enjoying you're veggies nice and fresh! 12. Your Apricot Bliss Balls should be all set now! Take them out of the fridge and then choose whether you want to store them in one big container in fridge at work OR store each serve in individual containers in your own fridge to quickly grab each day. The choice is yours. 11. Time to clean up! Put on your favourite music so you can smash this last step. After you've finished cleaning, all your food should have cooled down so you can now put on the containers' lids and store them in the fridge. 12. You're done! AMAZING!! You just finished another week of Meal Prep Sunday and you should feel so so so proud of yourself. Well done for putting your health and tastebuds first. Now take some time to sit back and relax - you've earned it!     Let me know your thoughts in the comments below and what you would like to see more in Meal Prep Sunday. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah xx
5 Rules To Building A Nourishing Meal

5 Rules To Building A Nourishing Meal

Sometimes healthy eating can feel SO overwhelming! How many times have you stood in the kitchen and thought, 'What can I make that's easy, healthy and tastes good?" And felt stuck! This is when I like to go back to basics and follow my rule of 5 to creating a nourishing meal. These 5 rules simplify EVERYTHING!! They're my pillars to enjoying not only healthy but also delicious and easy meals. So next time you get stuck, come back to this. There's no more stress or overwhelm when you follow the rule of 5. YAY! And if you need more help with portion sizes and ideas be sure to check out my blog post; Your Guide to Portion & Size Control. So let's get into it... 1) Choose your protein When it comes to fuelling your body, protein plays a crucial role. It's helps you build and repair muscle, ensures your organs function properly, strengthens your hair and nails, and promotes clear skin! What more could you want?? Protein is incredibly important for your energy levels and physical strength, and with out it your body can slow right down. 25% of your meal should be dedicated to a nourishing form of protein. I'm talking read meat, black beans, eggs, tofu or chicken! 2) Add your vegetables  I LOVE veggies - they are so versatile! Plus, they are a super important part of living a happy and healthy life. Vegetables are big sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Building up your plate with fresh and cooked veggies also adds variety and flavour to your meal. For instance, pairing fresh baby spinach and roasted beetroot gives you this delicious salad! You want to aim for 50% of your plate to be covered by fresh and/or cooked veggies! 3) Pick your complex carbs Let's make this very clear!! Carbs are NOT bad for you. Your body needs carbs for energy - the key is to choose HEALTHIER, slow-burning complex carbs, instead of avoiding them all together. Typically, Complex carbs are less refined and will give longer, more sustained energy - compared to simple carbs, which will give you a quick spike in energy levels e.g. table sugar, doughnuts, syrups and sugary cereals. You want 25% of your meal to be packed with complex carbs, which include a variety of fruit, vegetables and grains, such as sweet potato, brown rice, oats and quinoa.  4) Don't forget your fat Fat can be scary word but it's very misunderstood. Over the years, you have probably been told how 'bad' fat is for your body but this isn't the case! Fat has many important functions, including stabilising your mood and energy levels.  The thing to understand is that not all fats are created equal. Saturated fats and trans fats are not great for your health and commonly found in deep fried fast foods and packages or processed foods.  What you want are polyunsaturated or monounsaturated fats - conveniently found in plant-based foods and fish, including nuts, seeds, good oils e.g. olive oil, avocado and fish. You need a smaller amount of fat than every other part of your meal so be sure check out my blog post - Your Guide to Portion & Size Control - for correct portion sizes! 5) Don't skip on the flavour Now that you've chosen all your key components, it's time to make your meal SUPER delicious.  Herbs and spices are the key to making any meal taste amazing! I can't create a meal without them. Roast your veggies with salt and pepper, marinate your beef with chilli and coriander, cook your quinoa in veggie stock, bake your chicken with lemon juice, add garlic to your salad dressing. It's these added steps that will make all the difference.  No one likes eating a bland healthy meals! You want to eat mouth-watering healthy meals, so don't skip this rule.     HOW TO PUT IT ALL TOGETHER My favourite and simplest way to apply all the rules is to create a nourishing bowl. Now this is just one way to create a balanced meal! There are so many ways to apply the rule of 5 and I'll always encourage you to get creative. BUT for those of you who are questioning how to get started and combine the rules...this is the perfect place to start! Creating a nourishing bowl is as easy as 1 2 3... 1. Choose one protein, one fresh veg, one cooked veg, one complex carb and one fat.  2. Cook the ingredients that need cooking and don't forget to add your choice of herbs and spices. 3. Combine all your ingredients in a bowl and enjoy!! How easy is that! And if you need a recipe for even more inspiration... ...then my Quinoa Fried Rice is the perfect example of a nourishing bowl - just add some tofu or chicken in there for your protein and you're all set!   Try out my rule of 5 this week and let you know what you think via Instagram @leahitsines. I loving seeing and sharing all your AMAZING creations! Happy cooking, Leah x    
Top 5 Tips For A Healthy & Easy Christmas

Top 5 Tips For A Healthy & Easy Christmas

Ah Christmas is only a few days a way and I am SOOO excited!! I can't wait to get all that delicious food in my tummy BUT before any of us can do that we need to get cooking!! And I know this part can get a little overwhelming so I thought I'd share with you my top 5 tips to a healthy and easy Christmas.  I stick by these tips every single Christmas and they never let me down! So let's get into them... 1. Keep it simple Don't get caught up in the idea that you have to spend hours in the kitchen to serve up an amazing Christmas feast. A simple Greek Salad, with Roast Potatoes and Beef Mince Kebabs can be JUST as delicious and filling, as an 8 hour slow cooked ham and 20 ingredient salad. Choose recipes that are easy to follow, require minimal ingredients and don't require you to spend hours in the kitchen.    Pearl Couscous Salad   2. It's all about the sides Never underestimate the power of sides. Yes, your choice of mains (e.g. meats, lasagna, baked tofu) is important but the SIDES are what make an amazing feast. Instead of focusing on having a million different mains, choose your top 2 - 4 and then steer your attention to your sides. I love loading up my plate a variety with different salads (My favourites are my Greek Salad, Potato Salad from My Easy Christmas Recipes) and Haloumi Pasta Salad), roast and grilled veggies (like my Roast Potatoes, Greek Style Roast Capsicum and my Roasted Pumpkin My Easy Christmas Recipes)  and of course sauces! My top picks are my Chimichurri Sauce and my Creamy Tzatziki.   Baklava   3. Healthy eating is possible It's easy to associate Christmas with loads of decadent food but in my experience healthy eating is very possible. Loading your plate up with good proteins (e.g. Pork Skewers, Baked Barramundi, Beef Mince Kebabs, Chickpea and Lentil Patties and Dry Rub Lamb from My Easy Christmas Recipes) and a variety of salads and veggies is a delicious, satisfying and yet nourishing way to enjoy Christmas! When it come to dessert there are plenty of healthy options with including fruit salad, Mango Sorbet, Peach Parfaits and these nourishing Brownies. But also don't feel like you can't enjoy other sweet treats like my Baklava and Easy Mocha Tiramisu from My Easy Christmas Recipes. It's Christmas after all!!   Dry Rub Lamb   4. Get prepared early A bit of preparation and organisation goes a long way when it comes to Christmas! Tonight or this weekend - the earlier the better - sit down, plan your menu and then get the food shopping down. A really really EASY way to do this is to order your food online with your local supermarket and have they food delivered to your door!! Woolworths is doing next day delivery until Christmas Eve (and no this is not sponsored, I just love them haha) , which means you don't have to face the craziness of in person shopping!   Roasted Pumpkin with Bacon Jam   5. Make the day before The best thing you can do is utilise Christmas Eve day to cook and get everything ready for the next day. Make sure your all the meats and/or tofu are chopped and marinated, and ready to go straight in the oven or on the BBQ on Christmas Day. Pre-chop all your veggies to roast and even get our salads ready - just leave the salad dressings off so they don't go soggy. Also get all your sauces and dips done the day before! My tip is to go through your recipes and highlight anything that can be done the day before, even if it's just part of a recipe - like chopping up the veg!   Potato Salad   BONUS TIP: Don't stress  Christmas comes once a year and is to be ENJOYED! Don't stress out about eating your favourite Christmas treats. While I naturally enjoy wholesome nourishing foods on Christmas, I definitely won't be holding back or depriving myself. (I look forward to entering that sleepy Christmas Day food comma haha) So please don't worry!! Eat what feels good to you and without any guilt. If you can't enjoy your favourite foods on Christmas when can you?! If you're looking for extra Christmas inspiration then be sure to check out My Easy Christmas Recipes eBook! It is packed with delicious recipes that I'll also be enjoying with my family and is your SOLUTION to an easy Christmas. I poured so much love into this book so I just know you will love it! I hope you all have the most wonderful Christmas filled family, friends, present and of course, delicious food. Thank you to everyone for making this year truly AMAZING! I wouldn't be where I am without all your support so THANK YOU for everything!! Have a very Merry Christmas! and be sure to share your Christmas feasts with me. I always love seeing your cooking creations. Love, Leah x
5 Christmas Day Salad Recipes

5 Christmas Day Salad Recipes

Yay! Christmas is fast approaching, and it is by far my favourite time of the year.  I LOVE the decorations, the ugly christmas jumpers, the presents... ...but most importantly I love enjoying good food with all my family and friends.  There is nothing quite like a great Christmas feast! And in my opinion a great Christmas feast isn't complete without a couple delicious salads. Especially when you live in Australia, and enjoying Christmas in the summer heat. So today I'm sharing 5 delicious and healthy Christmas Day recipes that EVERYONE will enjoy! Plus, if you're looking for more Christmas inspiration make sure you check out My Easy Christmas Recipes ebook. It is your solution to a stress-fee christmas and packed with easy delicious Christmas ideas from platter food to the main feast to amazing desserts!   1. Classic Greek Salad Who doesn't love a good greek salad? It's the perfect side to any main meal...and in particular christmas! It's so quick and easy to put together, which is exactly what you want in a salad.       2. Light Potato Salad Sooooooo, are you SO over those potato salads that are DROWNED in thick cream sauces? (well i mean, you can never be OVER an amazing salad like that haha!) WELL, if you are, I have something SO EAAAASSSYY and so so YUM! Super good for all those lactose intolerant people out there! (holllaaa!!)     3. Strawberry and Spinach Salad This is a super different, but amazingly delicious salad! Everything goes so well together and its a super fun and different way to try new things!     4. Bean and Corn Salad Isn't this a little gem of a side dish! Super cheap, easy to make and lasts in the fridge! If you have any left over, you can throw it in a salad to bulk it up! This recipe was created as a part of my #communityrecipes by Vanessa Akgun (@bylaradee)      5. Beetroot and Haloumi Salad Uhhh haloumi has to be my favourite cheese, ever! Its so soft, and such a great addition to salads. This is a sure way to ensure everyone eats ups their veggies! I just LOVE this salad.     Let me know your thoughts in the comments below and what you would like to see more in Meal Prep Sunday. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah x
5 New Meal Prep Recipes You Have To Try

5 New Meal Prep Recipes You Have To Try

So you guys have been LOVING Meal Prep Sunday! And as a result I have been smashing more and more new meal prep recipes for you. I'm all about giving the people what the want and DAMN! are these delicious! I don't want you to miss out on these tasty, healthy and super easy gems so I thought it was best to put them all in one place.  Here are my 5 new amazing meal prep recipes... 1. Strawberry and Coconut Oats Overnight oats are sooo good! So easy and so delicious. I love heating them up in the morning because then they taste like pudding. This strawberry and coconut combination is the BOMB!     2. Reece's Peanut Butter Cups Who thought a healthy snack could taste THIS GOOD! They look and taste so decadent but are packed with goodness. You have to try these!     3. Roasted Veg and Bulgar Wheat Salad Bulgar Wheat! I had never tried Bulgur Wheat before and really wanted to! 😍 It’s so similar to rice and couscous and is perfect in salads like this Mediterranean Roast Vegetable salad!     4. Mixed Berry Chia Pudding CHIA PUDDING! It took some getting used too, but chia pudding is a great recipe to have in the mornings! It keeps you full, can be made in advance and great for meal prep!     5. Zucchini and Quinoa Slice Zucchini, Mushroom and Quinoa Slice!! 😍 Freeeeeking YUM! This is SUCH a good snack for those 3o'clock snack feelings and will keep you going over until dinner time! Quinoa is a GREAT carb that keeps you fuller, for longer! So adding it into slices like this, salads or anything else thats typically 'light' is a great way to bulk up your meal!     Let me know your thoughts in the comments below and what you would like to see more in Meal Prep Sunday. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah x

Stay up to date with our latest recipes and news