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How To Make Healthy Habits Stick

How To Make Healthy Habits Stick

How many times have you wanted to implement a new healthy habit or change but struggled to make it stick? It's easy to have a healthy, vibrant and energised vision of yourself but actually making that happen can be tough so I wanted to share with you my 5 best tips to making healthy habits stick and last for life. Whether you want to implement a healthy eating, exercise or lifestyle habit, these tips will ensure you see any goal through.  1. Use SMART Goals Goal setting is incredibly important because it provides you with a sense of direction, motivation and clear focus, while forming new healthy habits. I love using SMART Goals to guide goal setting and, I highly recommend them in my BARE Guide, because they set you up for success by making your goals specific, measurable, achievable, realistic and timely. So instead of making a vague statement such as 'I want to eat healthier', make a clear statement about how, when and why you want to complete a goal such as 'Over the next 12 weeks, I will follow the BARE Guide and meal prep every Sunday so I can enjoy healthy meals everyday'. 2. Make yourself accountable For me accountability is KEY for success! When you make other people aware of your goal, you're putting an accountability system in place that can support and motivate you and therefore you are more likely to see your goal through.  Find an accountability buddy or space that can help stick to your goal. This could be a friend, a family member or even a community. For instance, BARE Guide has an exclusive Facebook community, where every member can share their goal(s) and receive support, encouragement and inspiration from others - there is always power in numbers! 3. Remember that small steps lead to long-lasting changes When wanting to make a healthy change, the cliche saying is true - slow and steady wins the race! Instead of focusing on fast results and quick changes, focus on steps that can help you to enjoy that healthy change for life. When I first started to include more healthy foods into my life, I started with small incremental changes. I swapped soft drink for water and MacDonalds for homemade burgers, and then every week I'd try to make another small change, such as eating more veggies at dinner time, and this is what allowed me to build a long-lasting healthy relationship with food. 4. Identify your obstacles While it may feel counter productive, it's important to acknowledge the obstacles and challenges you may face in regards to your new healthy habits or goals. When you know identify a obstacle and can even understand what may trigger it, you can devise a plan to help move past this challenge. For instance, if you know you're likely to overeat when you're sad, then think of other things that can help you process your emotions effectively and feel better such as journaling or calling a friend. 5. Show yourself compassion I believe one of the biggest things you can show yourself when implementing a new healthy habit is compassion. There will be days when things don't go to plan and that's ok! It's not the end of the world and you can always start again tomorrow. Instead of beating yourself and completely giving up, learn from any hiccups and go again! This is how sustainable change is made.   Implement these tips today and eventually those healthy habits will become as normal as breathing!  Plus, if you haven't already, join the BARE Guide Community and start your healthy eating journey today! With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Leah xx
11 Genius Ways To Eat Healthy On A Budget

11 Genius Ways To Eat Healthy On A Budget

Healthy eating and shopping doesn't have to be expensive - in fact it can be super affordable. With tricks, you can eat well and reach your healthy goals, all while saving time and money!  From grocery lists and meal plans to budget friendly recipes, my 11 genius tips will help eat and cook healthy on a budget whether you're a student, cooking for the family or want to lose weight. 1. Calculate Your Budget  Firstly, you need to work out a realistic budget that you can stick to. Work out how much you’re willing to spend on food each week (within reason) and this will help you not go overboard at the supermarket. 2. Plan Your Meals A little organisation goes a long way and planning your meals is essential to saving money! In my BARE Guide, I recommend putting one day aside to plan your meals for the week and even provide weekly planners to make the process super easy. When you know exactly what you're eating for the weekly, you only buy what you plan to purchase and don't waste money of unnecessary ingredients or takeaway. 3. Don't Forget To Plan Your Snacks When you're planning out your meals, be sure to include your snacks! Snacks are super important in keeping your tummy full, energy high and spending low, as your then less likely to make impulsive purchases. I personally eat three main meals and two snacks every day, as this suits my body and lifestyle, and therefore, it’s how I structured my BARE Guide. You can learn more about healthy snacking here. 4. Stick to your shopping list It's easy to get tempted by the extensive variety of food in the supermarket BUT in order to get healthy on a budget you need to stick to your shopping list. It's there for a reason and, if you've planned your meals, has everything you need for the week - so there's no need to stray away from it. 5. Meal Prep or Cook In Bulk Cooking meals in large portions is key to saving time and money in the kitchen! By meal prepping or batch cooking the same recipe, it reduces the number of ingredients you have to buy and also ensure you have leftovers for the week - hello work lunches! I designed every recipe in my BARE Guide to be easy to meal prep or batch cook because how much easier and cheaper it make healthy eating. 6. Shop Locally And In Season Where possible, shop for things in season so you’re not paying a premium price. Often what’s in season will be what’s farmed locally within your region – another win, win! 7. Search For Specials I love bargain hunting! When my local supermarket has pasta packets for 79c each, you can bet I’m filling my trolley up with at least 10 packets. Bargain hunting and shopping for specials in your supermarket will save you money! 8. Buy In Bulk (Frozen or Canned) Much like bargain hunting, I love buying things in bulk. I’ll typically buy canned foods, dry goods, spices, frozen foods and other items with a long shelf-life as these can sit in the cupboard or freezer for a long time. 9. Get A Loyalty Card If your local grocery store has some sort of rewards program, I suggest you sign up to it. I often shop at my local supermarket and gain frequent flyer points, which is amazing! 10. Use Your Phone To Calculate While Shopping This is the easiest way to ensure you don't go over your budget and get any nasty surprised as the checkout! Now of course, I don't want you to go hungry - which is why your budget should be realistic - but this is a great way to make sure your don't get carried away with extra items.  11. Swap And Alternate Ingredients If there's one thing, I always recommend when it comes to cooking it's experiment, swap and alternate ingredients to suit your tastebuds, lifestyle and budget! So swap the veg in a recipe for cheaper and in season veg or buy and swap cheaper cuts of meat for stews, soups, curries and burritos.  In my BARE Guide I provide an abundance of swaps and alternatives so you can eat the way you want even if you're on a budget!   I hope these tips help! If you do have any other questions please send them through to info@leahitsines.com.au. Plus, if you haven't already, join the BARE Guide Community and start your healthy eating journey today! With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Leah xx
Exactly How Much Water Should You Be Drinking A Day?

Exactly How Much Water Should You Be Drinking A Day?

If you didn't know already, staying hydrated is SO important!! Being hydrated helps to increase your energy levels, improve your digestion and support your body to function more efficiently. Not drinking enough can cause your body to become dehydrated - surprise surprise - and signs of this goes well beyond you simply feeling thirsty. Even mild de-hydration can result in headaches, fatigue, weakness, shrivelled skin, constipation and dizziness! While serve hydration cause vomiting, unconsciousness, fever and low blood pressure.  Doesn't sound like fun hey? I mean if that's not enough to almost scare you into drinking water...I don't know what is haha But exactly how much water should you be drinking? This is the big question... In my BARE Guide, which has been approved by my in-house dietitian, I recommend consuming 2–2.5 litres of fluids each day, primarily from water. However, it's important to keep in mind that these are general guidelines, as fluid requirements can vary according to gender, age, activity level and climate. When you sweat you lose fluid, therefore it is important that you consume more fluids when you are exercising or when you are in hot climates. If you're not drinking enough water, you can start drinking more by... Increasing your daily intake over time! Don't feel like you have to start forcing it all down at once, especially if you're not used to consuming 2-2.5 litres. Gradual changes are easier to achieve and are way more likely to become long-lasting habits. Still struggling to drink water? Here's a couple thing you can do! Try adding fresh fruit, such as sliced lemon, lime or fresh berries, to your water for extra flavour OR enjoy more herbal teas! My favourites include ginger, berry and peppermint - you can even are ice for a cool version for summer!   As with anything, the best thing you can do is listen to your body. If you feel thirsty, don't simply ignore that signal from your body but go get a glass of water instead. You can even set a reminder to go off on your phone to help remind you! The first step is to go grab that first glass of water! After reading this you probably need it haha Leah xx    
10 Quick & Healthy Lunch Ideas For Work

10 Quick & Healthy Lunch Ideas For Work

When it comes to work lunches, it can feel so easy to just quickly buy something in your lunch break - even I'm guilty of doing that! But secretly deep down you know, just as I do, that you can make lunch 10x tastier and for a fraction of the cost at home. All it takes is a little organisation and the perfect quick and easy recipes to make it happen. Luckily for you, I have those perfect recipes! Not only are they quick and easy but they're also healthy and super delicious - so you'll have everything you need to power through your day. Most of these lunches, I recommend cooking the night before - they serve up as great dinners too if you just want to cook one thing - so you can easily grab and go in the morning! Whether you craving a fresh salad or warming dish, you'll find exactly what your looking for with these 10 quick and healthy lunch ideas for work! If you're seeking even more inspiration be sure to check out all my lunch recipes here! 1. Chilli Lime Chicken Meal Prep An oldie but a goodie! This Chilli Lime Chicken one of my most popular meal prep recipes and it's no surprise why. Naturally, it's super quick and easy to prep for the next day- hence the name - but what makes this recipe SO amazing is the flavour! It's is so mouthwatering that you colleagues will start drooling form the aroma alone.   2. Salmon Soba Noodles Super fresh and delicious, this healthy recipe is packed with veggies, omega-3s and low GI carbohydrates so you can enjoy sustained energy! It's actually a FREE recipe from my BARE Guide and can be made in an easy 20 minutes - how good is that!   3. Vegetable Quinoa  This Vegetable Quinoa will FILL you up! Quinoa is an amazing sources of protein and low GI carbohydrates, giving you the perfect boost of energy. I also LOVE how easy it is to make this recipe in bulk, allowing you to enjoy this tasty dish for days!   4. Grilled Pork Greek Salad This is a salad that won't leave you hungry! Lean pork is an incredibly filling source of protein and also tastes super delicious. Being greek, I love a good greek salad - surprise surprise - and this variation is such a quick and easy way to get more veggies into your diet.   5. Asian Power Bowl I've become a little addictive to power bowls lately! Basically, I love them because you can put all your faves into one bowl and call it a fancy name and you're good to go haha! But this Asian Power Bowl is next level! The combination of ingredients and flavours is SO tasty, you'll never experience a boring meal again.    6. Vegan Meal Prep For all my vegan out there, this is for you! BUT even if you're not vegan, you're going to fall deeply in love this with amazing meal prep recipe. It's ridiculously easy to prepare and ensure you've got lunch sorted for days! Who said vegans had to miss out?   7. Turkey and Avocado Grilled Cheese Sandwich This Grilled Turkey and Avocado Grilled Cheese Sandwich is next level! It's SO delicious and cheesy but still super healthy and nourishing. Plus, it's super easy to make at work if you have a toastie machine/ sandwich press.    8. Quinoa Fried Rice Another amazing quinoa recipe!! Whether you're vegan, vego or a meat eater, you will LOVE this recipe. Plus, you can even add tofu or chicken if you're looking for some extra bulk. This is a another recipe that's super easy to meal prep and batch cook, which means less cooking and more eating for you - just as it should be!   9. Moroccan Beef Hands down this has to be one of my favourite recipes! In less than 30 minutes, you can have this tasty meal prepped and ready to go for lunch the next day. Simply, add some broccoli to the recipe and you've got everything this you need a super healthy work lunch.   10. Grilled Chicken and Vegetable Salad Mmmmm Grilled Chicken Salad is the best! This variation is super simple, light and delicious. Plus, I love how quick it is to whip up, perfect for an easy work lunch or even dinner.   Try a recipe or this week and let me know how you enjoy via Instagram using the tags @leahitsines and #leahitsines. I absolutely love hearing from you and sharing your amazing creations! Leah xx  
14 Delicious Recipes To Make This Your Best Easter Yet

14 Delicious Recipes To Make This Your Best Easter Yet

It's Easter time! Yay! Naturally, I'm a big fan of this wonderful time of the year because not only do I get to spend time with my family, I get to cook and enjoy SO much amazing food. My boyfriend Mitch LOVES chocolate (he's actually a chocoholic haha) but for me, I get more excited about Sunday lunch. I just love piling my plate high with various heaps and a HUGE amount of sides (they're my favourite part of every feast!). And while Greek easter is still another week away for me that doesn't mean I can't share with you my favourite recipes for easter lunch. From succulent meats to delicious sides and addictive desserts, I've got everything you need to make this your best easter ever!   Fish 1. Lemon and Cherry Tomato  I love one tray bakes because their super healthy and packed with flavour! This Lemon and Cherry Tomato tray bake only takes a few minute to marinate and then simply pop in the oven. Easter lunch (or brunch) doesn't get much easier than this!   2. Thai Baked Barramundi  I absolutely love the flavours of this fish! Barramundi is a very mild and soft fish, which is seriously good for those non-seafood lovers. It's fresh, it's fresh and it's going to make your guests' mouths water!   Meat 3. Tandoori Style Lamb This Tandoori Style Lamb is 100% mouthwatering! It's super delicious but also super easy to make. The tandoori marinade is so simple but PACKED with flavour. Plus, you can choose to use either a lamb leg or shoulder to bake in the oven - it's completely up to you. In just over 2 hours, you'll be enjoying most tender slow cooked lamb (and even leftovers). PERFECT for a Easter!   4. Honey and Garlic Chicken Wings When you're cooking for a lot of people - aka Easter lunch - you need a super simple recipe that's easier to make in bulk and nothing could be more perfect for this than Honey and Garlic Chicken Wings. They're a super quick and delicious way to keep everyone happy.   6. Thai Pork Skewers Just like these chicken wings, these Thai Pork Skewers are a very easy way to please a crowd. Simply marinate, skewer and then cook in a pan or on the BBQ!   Sides (My favourite!!) 7. Quinoa Salsa Salad If you're looking for some healthier options for this easter than this salad is your new best friend. It's so quick and easy to make, and great way to add some freshness into your easter feast.   8. Strawberry and Spinach Salad This might seem like a odd choice but the combination is super delicious! Everyone will be piling it onto their plates.   9. Haloumi Pasta Salad I mean who doesn't LOVE pasta salad?! At any feast - whether it's Easter, Christmas or just your standard family BBQ - this is an absolute must-have for me.   10. Crispy Bacon and Cheese Potatoes  Another must-have for your Easter lunch! These crispy potatoes are SO delicious, they'll leave you wanting more.   11. Cheesy Broccolini This is one of the most popular recipes on my website and it's not surprise why! It's super easy to make and so tasty. Don't be surprised you end up just eating a big plate of broccolini for Easter!   Dessert 12. Reece's Peanut Butter Cups For a healthy treat, there's no going past these amazing peanut butter cups. So sweet and delicious, you and your guests will be loving every single bite.   13. Nutella Brownies If you really want to enjoy Easter to it's fullest potential, then you're going to need the Nutella Brownies. They're so easy to make but perfectly decadent! Don't be surprised if they disappear quickly - they're that good.   14. Oreo Balls  I mean do I really need to say anything more? It's all in the name! These Oreo Balls are pure heaven in your mouth and a sure to satisfy any chocoholic this Easter.   So there you have it! My most delicious recipes for you to enjoy your best Easter yet! Be sure to try one, three or even all of the recipe over the holidays and let me know how you go on Instagram. I absolutely love hearing from you! Have an amazing Easter! Leah xx  
The Right Way To Boost Your Energy

The Right Way To Boost Your Energy

When you're feeling low in energy or experiencing 3:30-itis, it's so easy to just grab another coffee or a sugary snack to give a quick boost of energy... ...BUT as much as I LOVE coffee - I mean who doesn't? -, relying on it as your number source of energy and having more than 2 cups a day isn't the best for your health! Plus, it just leads to bigger energy crashes and NOBODY want thats! What you need are sustainable energy boosts that are going to allow you to power through the day, not just let you spike and then crash! So...I wanted to share with you the right way to boost your energy with 3 amazing tips from my BARE Guide. 1. Eat regularly throughout the day! This might seem like a no brainer but eating regularly through out the day is key to long lasting energy! I personally eat three main meals and two snacks every day - which is how I structured the BARE Guide - as not only does this suits my body and lifestyle but it also means my body is receiving energy and essential macronutrients (fats, carbohydrates and protein along with veg) on a consistent basis! Therefore, I'm less likely to experience hunger pains, energy slumps and also overeat. P.s. you can learn more about the importance of snacking here! 2. Don't skip on your carbs One of the biggest nutrition misconceptions is that carbohydrates are bad for you. Diets often restrict carbohydrate intake, I’m here to suggest otherwise! Your body needs carbohydrates for energy and essential vitamins and minerals. Carbohydrates are also essential for providing dietary fibre which keeps our gut happy and healthy. The key is to choose the HEALTHIER, slow-burning or ‘low GI’ carbohydrates, instead of quick-acting or ‘high GI’carbohydrates.  Low-GI carbohydrates are broken down at a slower rate and the glucose is released slowly into your bloodstream, giving you a longer, more sustained energy supply. Low-GI carbs include wholegrain bread, oats, fruit and legumes. I recommend choosing Low-GI carbohydrates wherever possible and use them through the BARE Guide along with healthy sources of fats and protein as recommended by the AGHE! 3. Move your body While eating well is important for your energy and health, exercise also plays a vital role. I recommend you are moderately active and enjoy 30 minutes of exercise a day while eating the BARE Guide (as per the Australian Physical and Sedentary Behaviour guidelines). Exercise should include a combination of strength, flexibility and cardiovascular training. It’s not about crazy-long workouts in the gym every day, it’s about moving your body in an enjoyable and sustainable way. Keeping yourself fit will work wonders for your physical, mental and emotional wellbeing!   Start implementing these tips these week and let me know how you feel via instagram @leahitsines! I absolutely love hearing from you! Plus, if you haven't already be sure to join the BARE Guide Community and start your healthy eating journey today! With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Leah xx
Healthy Snacking 101

Healthy Snacking 101

What is a 'healthy snack'? When should I snack? How much should I be snacking? These are common questions that I get all the time! There is so much information on snacking that it can be super confusing! So with the help of my in-house dietician, I wanted to address these questions once and for all. How much should I be snacking? Unfortunately....there is no ‘one size fits all’ answer when it comes to snacking – because everyone is different. Every person varies in body type, height, weight, activity level and nutritional requirements, therefore the best advice I can give you is to LISTEN to your body!! Only you can really determine how much food your body needs. I personally eat three main meals and two snacks every day, as this suits my body and lifestyle, and therefore, it’s how I structured my BARE Guide. However, if you don’t want to snack at all – or want to snack more – this is perfectly okay too. I suggest you do whatever suits your lifestyle, hunger needs and personal goals. If you are moderately active, I would suggest eating as the BARE Guide suggests with three main meals and two snacks a day to fuel and replenish your body pre- or post- workout. If you aren’t as active, you may still find it helpful to have a snack between meals, as this can help you to better control hunger levels and prevent you from overeating at meal times. At the end of the days, it really is all about listening to your body and doing what's right for you - and the same goes for WHEN you should be snacking. When should I be snacking? Generally, I suggest enjoying your snacks in between your meals. So for instance, if you have your breakfast at 8am then ideally you would have your snack around 10am and then lunch around 12pm.  However, as always, your body and hunger pains are always the best indicator of when you should be snacking. What is a healthy snack? When deciding on a healthy snack, I recommend including some form of low-GI carbohydrate and a lean protein plus veggies. Additionally, you could also include some dairy or fruit.  The most important thing is to keep your snacks varied through out the day so you can be sure you're covering all the food groups needed for a balanced diet. I've designed every snack in the BARE Guide to be healthy and ensure you're getting all the macronutrients you needs through out the day.  From banana bread and date cookies to mini pizzas and grazing platters, you can enjoy a variety of delicious and healthy snacks.    I hope this helps answer your questions! If you do have any other questions please send them through to info@leahitsines.com.au. Plus, join the BARE Guide Community and start your healthy eating journey today. With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Leah xx
My Favourite 5 Minute Overnight Oat Recipes

My Favourite 5 Minute Overnight Oat Recipes

Strapped for time in the morning? Well these 5 minute breakfast recipes are about to make your life 10X easier!! I LOVE overnight oats because not only are they super quick and easy to make but they're also really delicious and healthy - aka the PERFECT way to start the day. My tip is to meal prep your oats the night before - you can do 3 serves at a time - and then you can enjoy a grab and go breakfast for the next 3 days! I love having fun with my oats and trying different toppings and flavours! So you have my permission to EXPERIMENT!! Try cacao, coconut, fruit, nut butter, honey, maple syrup, dates, cinnamon...the options are endless. BUT if you're looking for some fool proof Overnight Oat ideas than I have you covered with my favourite 5 minute recipes below. Plus, all these amazing recipes are vegan! So everyone can enjoy them! 1. Chocolate Overnight Oats This is so so so delicious - and so easy to make! I mean who doesn't LOVE chocolate?!! Simply through everything in a container, mix and you're done.   2. Strawberry and Coconut Overnight Oats  This Strawberry and Coconut Overnight Oat is the easiest meal prep recipe ever! It's the perfect nourishing breakfast idea, especially when you're in a rush.   3. Hazelnut Butter Overnight Oats Mmm, if you're craving something a little sweet, yet delicious and still healthy.. give these Hazelnut Butter Overnight Oats a go. You can thank me later!   4. Vanilla, Banana and Blueberry Overnight Oats Yum! This Vanilla Banana and Blueberry Overnight Oats recipe is so creamy and delicious, and an amazing way to start the day. Heat them up in the morning for a super warming breakfast!   5. Peanut Butter and Jelly Overnight Oats Who doesn't love peanut butter and jelly?! Start your day with this super easy and healthy breakfast inspired by your childhood.   Try recipe or two this week 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 cooking, Leah xx
BARE Model 2: Meal Prep Sunday

BARE Model 2: Meal Prep Sunday

Welcome back for the second BARE edition of Meal Prep Sunday! Once again we're going to be prepping easy, delicious and healthy recipes together from my upcoming BARE Guide. Yay! I've designed ALL my BARE meals to be meal-prep friendly so you can easily fit healthy eating into your life. Plus, I've even included weekly planners so you can plan your food for the week and stay organised, whether you want to meal prep, batch cook or cook as you go. So first things first, before you get started be sure to download your FREE BARE Taste Tester, which has 10 exclusive recipes from my upcoming BARE Guide. Grab your FREE copy here and get excited because these are the delicious recipes we're going to be using for Meal Prep Sunday!    MEAL PREP GUIDELINES 1. You'll notice in the BARE Taste Tester that I've given an example week of how to plan your meals. You can choose to follow this or switch around the days, just make sure that for each day your only eating from one model, either Model 1 or 2 - not a mixture of both. Please note for this week of Meal Prep Sunday, I'll only be going through the method for Model 2 but you can also prep Model 1 here if you want.  2. 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 Model 2 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 Model 2 from Monday to Wednesday (3 days), you would need to make 6 servings of each recipe. 3. The BARE Guide is all about balanced and healthy eating made easy and delicious. While the BARE Taste Tester is a 1 week example, the BARE Guide can help you lose, gain or maintain your weight. Click here to find out more on this topic. 4. As I said above the BARE Taste Tester is only a 1 week example so there aren't any recipe swaps, however the BARE Guide is packed with over 120 flexible recipes so you can swap recipes and eat the way to want. For now, if there's an ingredient you don't like then simply swap it out for a similar ingredient that your like e.g. beef for chicken, cucumber for tomatoes, brown rice to quinoa. For baking, though I recommend that you stick to the recipe :) 5. 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. 6. If you're not going to eat your food within 3 days to cooking it, make sure you freeze it! That way you're at no risk of getting sick from your food :)   MEAL PREP PLAN (MODEL 2) Breakfast: Boiled Egg and Chorizo Shakshuka Snack 1: Apple and Nut Butter Lunch: Chicken Pesto Pasta Snack 2: Banana and Blueberry Bread Dinner: Lentil and Quinoa Stir-Fry Don't forget to download your BARE Taste Tester for the recipes. Grab your FREE copy here!   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 you're going to make your Banana and Blueberry Bread. Simply follow steps 1-5 and then once the loaves are in the oven, set a timer for 20 minutes. When the timer goes off, set the loaves aside to cool. You'll come back to it later. 6. It's time to make your Boiled Egg and Chorizo Shakshuka. Follow all the steps and then place each serve into individual container so you can easily grab your breakfast in the morning. 7. Now for your Apple and Nut Butter! As this snack involves no cooking and can be whipped up in less than 5 minutes, I recommend you make this fresh. In this step, I want you to organise your ingredients by having your apple and peanut butter next to each other - at home or at work - then everything is easy to grab when you need them. 8. With your breakfast and snacks done, it's time for lunch. Follow all the steps for your Chicken Pesto Pasta and place each serve into an individual container. Once the food has cooled you can put it in the fridge. 9. Let's finish of with dinner! As always, follow all the steps for your Lentil and Quinoa Stir-Fry and then place each serve in an individual container.  10. By this time your Banana and Blueberry Bread should have cooled, so but it into slices and place each serve into individual containers so you can easily grab them on the go. Once the food has cooled you can put it in the fridge. 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 BARE 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!   If you want to meal prep Model 2 of the BARE Guide then simply click here! Plus, join the BARE Guide Community and start your healthy eating journey today! With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Leah xx
BARE Model 1: Meal Prep Sunday

BARE Model 1: Meal Prep Sunday

Welcome back for a special edition of Meal Prep Sunday! Over the next two weeks, we're going to be prepping easy, delicious and healthy recipes together from my upcoming BARE Guide. Yay! You know me, I'm a massive advocate for meal prep. Not only does it save you time, energy and money but it also ensures you're able to easily enjoy nourishing food everyday instead of accidentally skipping meals or feeling too tired to cook at night. I've designed ALL my BARE meals to be meal-prep friendly so you can easily fit healthy eating into your life. Plus, I've even included weekly planners so you can plan your food for the week and stay organised, whether you want to meal prep, batch cook or cook as you go. So first things first, before you get started be sure to download your FREE BARE Taste Tester, which has 10 exclusive recipes from my upcoming BARE Guide. Grab your FREE copy here and get excited because these are the delicious recipes we're going to be using for Meal Prep Sunday!    MEAL PREP GUIDELINES 1. You'll notice in the BARE Taste Tester that I've given an example week of how to plan your meals. You can choose to follow this or switch around the days, just make sure that for each day your only eating from one model, either Model 1 or 2 - not a mixture of both. Please note for this week of Meal Prep Sunday, I'll only be going through the method of Model 1 but you can also prep Model 2 if you want.  2. 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 Model 1 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 Model 1 from Monday to Wednesday (3 days), you would need to make 6 servings of each recipe. 3. The BARE Guide is all about balanced and healthy eating made easy and delicious. While the BARE Taste Tester is a 1 week example, the BARE Guide can help you lose, gain or maintain your weight. Click here to find out more on this topic. 4. As I said above the BARE Taste Tester is only a 1 week example so there aren't any recipe swaps, however the BARE Guide is packed with over 120 flexible recipes so you can swap recipes and eat the way to want. For now, if there's an ingredient you don't like then simply swap it out for a similar ingredient that your like e.g. beef for chicken, cucumber for tomatoes, brown rice to quinoa. For baking, though I recommend that you stick to the recipe :) 5. 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. 6. If you're not going to eat your food within 3 days to cooking it, make sure you freeze it! That way you're at no risk of getting sick from your food :)   MEAL PREP PLAN (MODEL 1) Breakfast: Chocolate Raspberry Overnight Oats Snack 1: Quinoa and Zucchini Loaf Lunch: Thai Chicken Patties with Spiced Salad Snack 2: Tuna Cream Cheese Crisp Bread Dinner: Mexican Meatballs Don't forget to download your BARE Taste Tester for the recipes. Grab your FREE copy here!   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 you're going to make your Quinoa and Zucchini Loaf. Simply follow steps 1-5 and then once the loaves are in the oven, set a timer for 20 minutes. When the timer goes off, set the loaves aside to cool. You'll come back to them later. 6. It's time to make your Chocolate Raspberry Overnight Oats. Follow all the steps and you're done! 7. Now for your Tuna Cream Cheese Crisp Bread! As this snack involves no cooking and can be whipped up in less than 5 minutes, I recommend you make this fresh. In this step, I want you to organise your ingredients by having your cream cheese and cherry tomatoes next to each other in your fridge and your tuna and crisp bread next to each other in the pantry - at home or at work - then everything is easy to grab when you need them. 8. With your breakfast and snacks done, it's time for lunch. Follow all the steps for your Thai Chicken Patties with Spiced Salad and place each serve into an individual container. Once the food has cooled you can put it in the fridge. 9. Let's finish of with dinner! As always, follow all the steps for your Mexican Meatballs and then place each serve in an individual container.  10. By this time your loaves should have cooled, so place each serve into individual containers so you can easily grab them on the go. Once the food has cooled you can put it in the fridge. 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 BARE 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!   Join the BARE Guide Community and start your healthy eating journey today! With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Leah xx
Amazing Testimonials From The BARE Community

Amazing Testimonials From The BARE Community

I created the BARE Guide so you can change the way you eat and enjoy healthy, balanced and delicious food for life. But don't take my word for it! Discover why so many women LOVE the BARE Guide through these amazing testimonials below. Plus, if you haven't already, be sure to download your FREE BARE Taste Tester, which gives 10 exclusive recipes from my upcoming BARE Guide! Click here to get your FREE copy now.   "I am absolutely LOVING Leah Itsines' BARE Guide. BARE stands for Balanced And Realistic Eating. I have always struggled with “meal plans” and “diets” because I either restricted myself too much, or I hated it after a week or two. This lead me to over eat, feel guilty, and stop eating healthy all together.  The BARE Guide has changed me relationship and views on food in such a positive way! I no longer feel guilty about eating the foods and enjoy, and I am not over-eating like I used to because I am not deprived of foods that makes my tummy happy. I am forever thankful for Leah, this community, and the BARE Guide."  Stephanie, Instagram: Stefittie   "The BARE Guide has truly made balanced and realistic eating simple, easy, accessible and most of all, delicious and enjoyable! Eating the BARE way, I know I am nourishing my body with the nutrients it needs to thrive while also enjoying all the foods I love. It feels effortless, and this is certainly a way of eating I can sustain for life - because BARE ultimately is a lifestyle. I'm also Dairy & Gluten Free, and I have had no trouble adapting the recipes to suit my dietary requirements - the recipes are so flexible and adaptable and could be easily adjusted to any dietary needs.  As I work full-time, I'm a huge advocate for Sunday Meal Prep and do this every week. I have found the BARE Guide recipes have been perfect for my meal prep breakfasts, lunches and snacks because they don't take hours to prepare. An hour or 2 in the kitchen on a Sunday, and I've got delicious, balanced meals and snacks for the whole week that I actually look forward to eating!" Elise, Instagram: eb.fitness "Leah Itsines’ new bare guide makes healthy eating so easy and delicious. I love how she hasn’t missed out on any macronutrient needs and how it isn’t a restrictive way of eating. This way of eating fosters a healthy relationship with food and gives the power back to us to enjoy food how it should be! The recipes are so tasty, easy to follow and can be varied if needed to fit dietary requirements. I couldn’t recommend the bare guide enough!" Amelia, Instagram: ameliasbalancedkitchen   "Often we’re told and shown that unless we aren't eating a bland plate full of chicken and broccoli then we aren't “healthy eating” or living a “healthy lifestyle”. Leah Itsines Bare Guide proves that statement wrong! Filled with delicious, exciting and nutritious meals that are easy to prepare, cost efficient and simply just taste damn good! She proves you can enjoy a healthy and balanced life eating foods you love! The recipes are creative, versatile and full of flavour! The Bare Guide is an absolutely must have and I guarantee you will love it as much as I do! Happy cooking!!!!!" Chloe, Instagram: healthywithchloe   "As soon as I downloaded the bare guide, I couldn’t wait to get cooking. I’ve never believed in diets but rather just enjoy foods in a balanced manner. Leah’s bare guide is exactly that! It’s a realistic eating guide without complications and still enjoying all your favourite foods. What’s not to love?!" Rouba, Instagram: thefoodiekitchen   "I’ve struggled with my eating for many years. My diet struggles with food have either been too much, too little, or too restricted. Meal prepping has been the only way to solve for this issue. Leah’s BARE Guide really helps lay out what a healthy, balanced and yummy meal prep diet should be. And when life gets crazy, it’s nice to look in my fridge and see my prepped options to keep me on track. I never feel like I’m hungry and I’ve always got great clean snack options because of the BARE guide. I’m not the greatest cook but somehow these simple recipes make it look and taste like I actually know what I’m doing it the kitchen. It’s amazing!" Katrice, Instagram: katricenoelle   "The last few weeks I've been cooking BARE recipes for my meal prep and OMG! the recipes are simple, quick, healthy and most importantly delicious! I look forward to eating my  meals every single day! Meal prepping is part of my lifestyle and BARE has made it a more enjoyable activity. If you're getting started with your meal prep or if you're an experienced meal prepper, I'd highly recommend the BARE Guide! The guide not only provides you with breakfast, lunch and dinner options but also snacks, which are super simple to make and are very convenient to take with you to work or just anywhere you go (give the banana & blueberrie loaf a go! you'll thank me later!) Also, I love that BARE has been tailored to meet the AGFHE (Australian Guideline for Healthy Eating), which means that you will be getting the nutrients you need for good health!" Angela, Instagram: the_healthy_diary   If you have any other BARE questions, be sure to let me know via my contact form or info@leahitsines.com.au! I absolutely love hearing from you and want to answer any questions you may have. Join the BARE Guide Community and start your healthy eating journey today! With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Don't forget to download your FREE BARE Taste Tester to enjoy 10 exclusive recipes from the BARE Guide! All of them are quick, easy, healthy and most importantly super delicious.  Click here to get your FREE copy now. Leah xx  
How To Get The Most Out Of The BARE Taste Tester

How To Get The Most Out Of The BARE Taste Tester

My BARE Guide makes healthy eating easy, fun and delicious! Whether you want to be lose, gain or maintain your weight, you can feel happy and healthy while enjoying all your favourite foods. No more restriction, tracking or obsessive diets! This is healthy eating for life and my FREE BARE Taste Tester is the first step. Your BARE Taste Tester gives you a taste of everything my BARE Guide has to offer! (Which you can download for free here, if you haven't already) With over 120 exclusive recipes, an abundance of resources and flexible weekly planners, my BARE Guide is designed to help you can feel happy and healthy while enjoying all your favourite foods. I want you to enjoy everything that BARE has to offer! So here are my 6 top tips on how to get the most out of you BARE Taste Tester. 1. Plan ahead Whether you want to meal prep, batch cook or cook as you go, organisation is key! In you BARE Taste Tester, I've given you an example week of BARE meals as well as the delicious recipes. Use this plan to help you write out your shopping list and get your kitchen ready for the week ahead! In the BARE Guide, I give you example weekly meal plans, which you can follow or use for inspiration, while also providing you with a meal planner template so you can easily choose your BARE meals and plan them out for the week ahead. This small organised step helps you to save money, not waste food and, most importantly, ensure your body is getting all the macronutrients it needs to thrive. 2. Meal Prep You'll see very quickly that I designed all the meals in the BARE Taste Tester and Guide to be meal prepped focused. Meal prepping helps you to save time, energy and money, all while allowing you to enjoy healthy and delicious meals. Even if you're not into meal prepping there are a few easy things you can do to help you be organised for the week.  Pre-wash and chop your vegetables. Prepare and marinate your proteins. Depending on how soon you are planning on cooking these, store in the fridge or freezer. Cook your grains ahead of time. I typically batch-cook my quinoa, rice and pasta, then store them in the fridge for when I am assembling my meal. Don’t be afraid of your freezer! Portion out proteins, wholegrains and veggies and freeze for a quick go-to on a busy day. Plus, check out my 5 top meal prepping tips here. 3. Listen to your body When it comes to eating the best thing you can do for yourself is to listen to your body. I personally eat three main meals and two snacks every day, as this suits my lifestyle. Therefore, it’s how I have structured my BARE Guide so you can be sure you're getting all your macronutrients across the day. However, I suggest you eat and adjust the portion sizes if you need to whatever suits your lifestyle, hunger needs and personal goals. 4. Be open I've created every BARE Recipe to be easy, healthy, budget friendly and, most importantly, super delicious! However, through your BARE Taste Tester (and the BARE Guide) you may be discover new recipes, ingredients or flavours you haven't tried before and therefore, I highly recommend that you stay open to trying new things! At the same time, also be open to experimenting. Feel free to add or change your veggies, swap your proteins (for the right serving size) or use different spices.  You'll discover in the BARE Guide that every recipe is super flexible with an abundance of swaps and alternatives, so you can eat the way you want!   If you have any other BARE questions, be sure to let me know via my contact form or Instagram! I absolutely love hearing from you and want to answer any questions you may have. Join the BARE Guide Community and start your healthy eating journey today! With over 120 exclusive recipes, flexible weekly meal planners, shopping lists and an abundance of supportive resources, the BARE Guide makes healthy eating easy, sustainable and, most importantly, delicious. Join the BARE Guide here! Leah xx

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