Blog | Leah Itsines

Check out this #BAREGUIDEPROGRESS! Read below to see what Laura has been doing over the past few of months with both her food and exercise, to look and most importantly feed better! Laura Jackson, who you might know from Instagram as @balancebylaura started her BARE Guide journey in February 2019 Laura - @balancedbylaura I can see small changes here from February 2019 to July 2019 and these changes from continuing to eat eat from @leahitsines #BAREGuide and Kayla Itsines #BBG, moving my body each day and eating wholesome fresh foods and loving life!! It's important to enjoy life and make these changes to suit YOUR lifestyle. I started this Instagram page over 3 years ago for a fitness journey for myself but it has become so much more than that and I love connecting with others on their healthy lifestyle journeys looking to enjoy a balanced and realistic lifestyle, sustainably forever I look at my lifestyle as healthy because I exercise regularly and I eat pretty much most foods all in moderation - no cheat meals or cheat days anymore for me 🙌🏽 I love the relationship I have with food and there is no “bad food” in my mind ✅  As you can see physical changes in these pictures, I also feel different in my clothes that feel different on me.. my mindset towards food (and exercise) has changed significantly this year and I am loving the @bareguide which has helped me get my eating back on track 👊🏽 I eat the right portion sizes and know more about food all thanks to @leahitsines for creating such a creative and delicious guide that is easy to stick to and enjoy 💫  Honestly, this makes me so happy and I am so proud of Laura! I can't wait to see how the rest of her #BAREGuide journey goes Leah xx

Now you know I'm all about those delicious snacks, that are made in an amazing HEALTHY way.. And these 6 certainly won't let you down. There's nothing worse than working out when you're feeling hungry or in my case.. a little hangry, so I have prepared My Top 6 Healthy Pre & Post Workout Snacks so you don't have to go hungry anymore..     Protein Brownies This is SUCH a delicious protein brownie that can be enjoyed at ANY time of the day but is especially perfect as pre or post workout snack! I love it with a bit of yoghurt and fresh berries! Tip: If you're a sweet tooth than you may want to add a little extra rice or maple syrup to taste. I'm not overly into sweet food so I didn't add heaps of syrup in the brownies but that doesn't mean you can't enjoy a little extra :)   Peanut Butter Bars Super delicious and easy to make, these Peanut Butter Bars have everything you need to power you through any work out or the day. They also really hit the spot around that 3 o'clock snack time!     Vanilla and Almond Butter Protein Balls This quick, easy and energising snack is the perfect for a morning pick-me-up. Packed with protein, carbs and good fats, you're body will be loving these tasty treats.   Salted Caramel Smoothie How AMAZING is this? This salted caramel shake will make you jump out of bed in the morning! The recipe is by the beautiful @danisobbi, and I absolutely love it.   Choc-Protein Lava Cake These Choc-Protein Lava Cakes are an absolute must have dessert. Super easy to make and take less than 5 minutes in the oven, they're a protein recipe well worth eating for dessert!    Peanut Butter Protein Balls THIS recipe is SOOO good and SOO easy for when you have those 3 O'clock sugar cravings or need a quick snack before or after your workout! These keep in the fridge for up 3-4 days, so if you make a big batch you'll have plenty of snacks. THEY'RE SO GOOD!   Try a recipe or two this week and let me know your thoughts in the comments below. 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

Okay so if you know me, you know I love a good soup.. especially when the weather is freezing cold like it currently is in Australia.  Below is a list of My Top 7 Healthy, Delicious Soup Recipes to keep you warm in the colder weather. Cheesy Broccoli Soup This is the best ever Cheesey Broccoli Soup recipe! It's so warming and delicious, I'm promise you won't be able to stop eating... ... and that's no exaggeration! haha Plus, it's so incredible easy to make, is packed with veggies and also super kid friendly, making it the perfect dinner idea, especially in winter!! Remedy Pumpkin Soup This easy and healthy pumpkin soup is so nourishing and so delicious. There's no cream in this one, instead I've made this pumpkin soup with coconut cream but you could also use coconut milk. The coconut makes this a great easy dinner recipe for vegans but I know everyone will love it.  Pumpkin & Bacon Soup Super easy, healthy Pumpkin & Bacon soup that'll keep you warm this winter. Quick Chicken Noodle Soup Are you needing a winter warmer? Or need an immunity boost to fight off a cold? This soup is going to be your JAM! This Quick Chicken Noodle Soup recipe is nothing short of amazing! Healthy, easy and so delicious. It's a great kid friendly dinner idea that the whole family can enjoy it together. Basic Leek & Potato Soup SUCH a delicious winter warmer! This soup is great to make in bulk and freeze for those cold, wintery nights.  Cheesy Roast Garlic & Cauliflower Soup It's getting colder here which means...it's soup season!! I love meal prepping my soups in big batches so I can freeze for a super simple and easy meal.  Curried Sweet Potato Soup This soup is AMAZING in winter because its super filling and the delicious the spices will keep you warm inside!  I hope you love these delicious recipes and they keep you a littler warmer in the colder weather!Leah x  

You got a sweet tooth? SAME! I love having a sweet breakfast, it really feels like a treat rather then the typical savoury 'eggs on toast' type of brekky. In saying that, a 'sweet' breakfast can still be healthy! Here are My Top 5 Healthy Breakfasts to kick start your day with a little healthy sweetness.  1. BANANA PROTEIN PANCAKES!  These banana protein pancakes are so good for breakfast and are my favourite thing to cook when I have a little bit of extra time in the mornings. What's even better is that they are 3 ingredient protein pancakes, making life just that little bit easier! Bananas are a great source of vitamins such as potassium and vitamin C. There are MANY benefits to bananas - and they are my absolute favourite addition to any breakfast.  2. PEACH PARFAIT WITH HOMEMADE MUESLI  Parfait's are such a delicious and simple breakfast and can really save you time in the mornings. If you batch cook the muesli (super delicious!) and cook the warm peach mixture in advance, you can meal prep these for up to 3 days in advance and keep the muesli in the pantry for another day. Meal prep in a 'to go' jar and grab and go on your way to work.  3. STICKY DATE OATS  Yes, you read that right! These are delicious stick date oats that honestly taste like warm cake in the morning! Who wouldn't want that?! They are such a delicious and perfect for a winter morning when you need something to warm you up.  4. HOME MADE GRANOLA WITH DATE SYRUP Need to switch up your morning muesli? Try this delicious granola that is made with date syrup! It's got a hint of caramel and goes amazingly with yoghurt or milk. This can be batch made and stored in the pantry for up to 4 weeks - so it's great for a quick and easy breakfast.  5. CHOC BANANA PROTEIN PANCAKES  Similar to the banana pancakes, these are SO GOOD and are only THREE ingredients - how easy is that? These are one of my favourites.  Hope you loved these!  Love, Leah x 

If you know me.. you know I'm all about quick, easy, simple dinners that WON'T keep you in the kitchen for hours on end.. And what better way to tick all of those boxes, than with One Pan recipes?!  Below are my Top 5 Quick, Easy And Healthy One Pan Recipes.. I hope you love them! Osso Buco Meat that is slow cooked in an incredible wine/tomato sauce with veggies and spices is SO GOOD! It's the BEST with some buttery mash potato....but you didn't hear that from me 😂 😜 Or also amazing with some rice! The meat is sooooo soft, it basically falls off the bone! Chicken and Capsicum Bake One Tray Chicken Bake! YESSSS!!! I love these type of recipes! They're sorta like "chop everything, throw into a tray and hope for the best" Sorta thing!  Pesto Salmon This pesto salmon is the best!  Such an easy one tray dinner. The pesto can be made in advance and kept in the fridge for more amazingness (hello salad dressing!!) for up to 3 weeks. Store in an air tight container and in the fridge.  Honey Soy Chicken Tray Bake Everyone loves a tray bake! They're perfect for a busy family (or one of those cbf days!) This Honey Soy Chicken tray bake is super easy, super delicious and also super healthy! My Honey Soy Marinade is packed with flavour and is the key to making the meal a guaranteed people pleaser. Roast Potatoes With Herbs And Feta Oh my - this will be your new go too potato combo! It's seriously amazing - feta is everything.  I hope you guys love these healthy dishes! If there's anything else you'd like to see.. Let me know. Leah x

If you're anything like me and have a super busy, crazy schedule at times, it can be hard to put your healthy lifestyle first. It can often lead to stages of poor eating, not going to the gym or exercising, feeling sluggish and feeling like you're in a bit of a slump. Putting yourself FIRST and getting yourself into a good HEALTHY routine is so important, especially when you're busy. Here are some of the habits I use to stay healthy on those crazy busy days! Plan & Meal Prep Your Meals Meal prepping meals will ensure you have delicious, healthy options to reach for while busy and that you can have on the go – and it will save you the money usually spent on the vending machine or in the cafeteria! Carry Healthy Snacks With You Protein balls, trail mixes, roasted nuts, etc don’t need to be kept in the fridge, so they are perfect for keeping in your bag. Get A Lunchbox Okay, the last time you used a lunchbox was probably in primary school but promise you it’s still cool! Pack your lunchbox full of things like chopped veggies and dip, a wrap, fresh fruit and nuts. Put an ice pack in the lunchbox to keep your ingredients cool. Stay Hydrated Dehydration can lead to a false sense of hunger, which can lead to you reaching for those unhealthy snacks. Keeping yourself hydrated will not only make you feel good, but can help to keep those cravings at bay. I recommend bringing your own 2 litre bottle to work, to ensure you drink enough water during your shift.  Quality Over Quantity! When you're busy you need to your body to be functioning at its optimal to get through the day without energy slumps! Instead of getting quick take away meals, you should be fuelling your body with nutrient-dense foods and opting for those healthy meals. I know how hard it can be to prioritise yourself when you're super busy.. However, it is extremely important to do so. Look after your mind and body so you can function at your optimal, each and every day!

If you know me, you know I hate spending endless hours in the kitchen, especially when there's a quick and easy alternative that doesn't skip on flavour. Here are 7 of my favourite snack recipes that you can cook in 10 minutes or less.. Perfect to take to work or even enjoy on the weekend! Avocado Mousse If you want to learn how to make the most delicious healthy chocolate avocado mousse then look no further! This recipe is quick, easy and so tasty, you'll find it hard to believe it's actually healthy. It's packed with healthy fats and is so filling but perfectly sweet, making it the perfect dessert or 3pm work snack.  3 Ingredient Chocolate Banana Truffles This 3 ingredient chocolate recipe with banana & peanut butter is soooo tasty & delicious! It's the perfect quick & easy no bake dessert for when you're craving chocolate but still want something healthy. Don't be surprised if they don't last long. 3 Ingredient Peanut Chocolate Truffles These 3 Ingredient Peanut Butter and Chocolate Truffles are like little drops of heaven! They're basically dates filled with peanut butter and covered in dark chocolate and they are SO SUPER delicious - it's ridiculous!!Plus, this is a super quick and easy recipe for when you get those killer chocolate cravings. You'll be enjoying these raw healthy sweet treats in no time.So say goodbye to the work cookie jar!Because you've got a new favourite 3pm work snack.   Cherry Ripe Bliss Balls These healthy Cherry Ripe Bliss Balls taste just like the real thing and will satisfy any sweet tooth. They're so easy to make and are the perfect 3pm work snack or meal prep dessert. I've used fresh cherries, coconut and coated the in chocolate, so you just know these protein balls are going to taste amazing! Lamington Protein Balls Uhhhh I LOVE protein balls! They're so delicious and incredible for meal prep! These are great because they have a little jam inside (little surprise for your 3o'clock pick me up!)  Apple Energy Bites APPLE and WALNUT ENERGY BITES! You guys said more snacks, and whats a better snack then something sweet that you can quickly grab and go! This recipe is made with delicious Aussie Apples, which are AMAZING as a snack by themselves, but even better in energy balls for the added texture! These are Gluten Free, Dairy free and Absolutely delicious! Apricot Bliss Balls Yummmm!!! Sometimes you just need a simple pick-me-up in the afternoons....and this is totally it!  I hope you love these delicious snacks.. They're perfect for a mid-morning or mid-afternoon pick me up and at least they won't keep you in the kitchen for hours! Leah x  

Ahhh pasta bakes.. If you know me, you know I love pasta and lets be honest, a quick, easy and DELICIOUS one tray pasta bake.. really gets me going!!   So I thought I would share with you My Top 6 Pasta Bake Recipes!!  I'll let you decide which one is your favourite! 1. Creamy Chicken Pasta Bake Let's start off with my most popular recipe.. Creamy Chicken Pasta Bake! The name really says it all. This recipe is THE BOMB. It's based off my original creamy chicken recipe (which was an absolute hit with rice) so naturally pasta just takes it to the next level.     2. Spinach and Ricotta Pasta Bake This pasta bake is super delicious and easy to make. It's perfect for when you're cooking for the family and trying to keep everyone happy - a guaranteed favourite.     3. Bacon and Mushroom Pasta Bake Mmmm I LOVE this recipe. It's nothing short of amazing! If you don't think pasta bake can get any more comforting or warming then add bacon and mushroom, and your satisfaction will sky rocket to a whole new level.     4. Chicken and Veg Mac and Cheese Okay so how GOOD is Mac and cheese? SOOO DELICIOUS! I thought I'd add some veggies and chicken to bulk out the recipe, and boy was that decision AMAZING!      5. Bolognese Pasta Bake How do you make pasta bake even better?! You combine it with the best pasta sauce of all time...Bolognese! Don't blame me if you eat the whole tray up by yourself.      6. Chicken and Mushroom Pasta Bake This Chicken and Mushroom Pasta Bake is so tasty and flavoursome, and is another guaranteed family favourite! Even your fussy kids will be gobbling it up.     Try a bake or two this week and let me know your thoughts in the comments below. 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  

Meal prep recipes are the best! They save you time and money, and when they're done right, they are really tasty, healthy and so convenient.  I love a good meal prep idea for breakfast, lunch and dinner, and know how much you love them too, which is why I am so excited to share with you my 8 best meal prep recipes which are perfect for you to take to work! All of these recipes are super quick easy, and perfectly fit in a meal prep container so you can quickly grab them on the go. Perfect for rushed mornings, quick lunches and tired nights. 1. Sesame BBQ Chicken with Lemon Yoghurt Dressing  This take on chicken & rice is amazing!! I used YoPRO yoghurt for a dressing because I wanted a healthier and lighter option, that doesn’t skip on flavour!      2. Vanilla & Berry Overnight Oats These Vanilla Overnight Oats are super easy, delicious and a huge time saver in the morning. Just take them out of the fridge and they're read to eat that morning. Breakfast in two minutes, convenience that tastes good!     3. Meatballs with Broccoli and Rice This one is super easy and one of my favourites because you can double the recipe and FREEZE the meatballs, which means you can have a delicious, nutritious meal in no time! This recipe will make more meatballs then needed, but I think its great to freeze them - so make bulk!     4. Fish Cakes and Vietnamese Salad  Im all about fun meal preps, and this is my favourite by far! I love the freshness from the salad, it works perfectly with the fish cakes! I typically serve it cold, but the fishcakes can be heated separately. I also would make the dressing as a whole, and dress each salad every day - to ensure no soggy-ness and a super fresh taste!      5. Vegan Meal Prep Everyone has been asking for a VEGGIE meal prep - so HERE IT IS! I used 3/4 cup of rice, 1/2 cup of bean mixture and divided the pumpkin into 3's (roughly 1 cup each!) and used that as the meal prep. Of course, change the amounts to suit your dietary requirements.      6. Peanut Butter & Cacao Overnight Oats Because I know how much you guys love overnight oats.. here we have the best recipe so far with these delicious Peanut Butter & Cacao Overnight Oats. Mmmm yum, super quick, easy & and delicious. You have to try them!!     7. Honey Salmon Meal Prep is one of my favourite things to do, because I love being creative and trying new things! This meal prep, I made with salmon! This will do 3 meals - but of course, alter to fit your own nutritional needs! This is something that I would prep for a super easy & quick dinner! In each meal I put 1/4 cup cooked quinoa, 1 cup of veggies, 1 salmon fillet and a squeeze of lemon in each.      Try a recipe or two this week and let me know your thoughts in the comments below. 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 x

Don't you just hate thinking of an amazing dinner.. But getting stuck on what to cook as a side dish? Do I cook roast potatoes? Sweet potato fries? Grilled asparagus? Or all of the above? Sides can be more overwhelming that actually deciding what's for dinner itself.. That's why I've compiled a list of My 7 Favourite Side Dishes to accompany dinner, so you're never stuck in the kitchen again! Crispy Roasted Cauliflower With Garlic Aioli I love cauliflower, but sometimes I get over the softness of it! I absolutely LOVE crispy veggies and these crispy cauliflower is absolutely delicious!  Easy Cheesy Broccolini This quick & easy cheesy broccolini recipe is super delicious! It's the perfect healthy side to any lunch or dinner. Simply, sprinkle your broccolini with parmesan, paprika & breadcrumb & bake it in the oven. Done! Garlic and Chilli Bok Choy This Garlic and Chilli Bok Choy is the BEST EVER bok choy recipe! It's super fresh, packed with flavour & the perfect easy & healthy side to complete any delicious lunch or dinner. I love serving my bok choy with beef, tofu, salmon or chicken - but you can serve it with anything. It's so versatile! Crispy Bacon and Cheese Potatoes   This Crispy Bacon and Cheese Potato recipe is super easy and super delicious. The combination of the melted cheese, with the crispy potatoes and bacon is MOUTHWATERING! It's the perfect side to add to any dinner, and is an easy family recipe that both kids and adults will love. Spiced Baked Cauliflower This easy baked cauliflower recipe is crazy simple and super delicious. I love baking the whole cauliflower head in the oven because it takes five minutes to prepare and is the perfect healthy side to add to any meal.  Flatbread With Hemp Seeds How delicious is this! Hemp seeds are an up and coming "superfood", but its not a common one to use! They're super delicious as a salad topper to give an extra crunch, or to add some extra omega 3's into your diet! I slipped them into this super easy flat bread recipe and it worked perfect!  Greek Salad Who doesn't love a good greek salad? The perfect side to any dinner... My Yiayia would be proud. If you don't already have one of these with every dinner.. You're missing out! I hope you loved this blog and you enjoy these side dishes! Leah xx  

Are YOU a huge tea or coffee lover? Tea took me a while to get into (self confessed coffee addict over here...) but when I started mixing my own flavours, using fresh herbs and having them before bed, they became my 'must have' to end the night. Some tea can wake you up (because they have added caffeine) so making your own flavours is a great way to ensure you get a good night sleep. There are endless flavours, and you CAN use a little help from caffeine free herbal teas like lemongrass and ginger, chamomile, peppermint etc. Change up the flavours, add different spices and try different herbs and you can make your OWN fresh tea. The best thing is, if you make a big batch and night time....have a mug and then the rest leave in the fridge for a cold ice'd tea the next day - It's delicious.  My favourite flavours are:  Fresh Mint: This is hot boiling water with 10 mint leaves. This can also be paired with some honey or a peppermint tea bag. (Also goes great with a mint slice....but I'm not saying that haha!) Turmeric, Ginger and Honey: This recipe is great for when you're feeling a little under the weather! The ginger, lemon and turmeric will help you fight your cold. Pop a little sprinkle or turmeric (enough to turn the colour deep yellow), 1cm fresh ginger peeled, 2 lemon slices and a tsp of honey. Mix and drink!  Lemon & Honey: Similar to the above, this recipe is the best for when you have a sore throat! The honey soothes and the lemon gives you a little kick you need! It's a great one to have in the morning.  Star Anise and Basil:  Now, If you're going to try any of these....Make this one your first! This is my new favourite...I can't stop making it! The star anise has an amazing liquorice type flavour and it is SO good warm or cold. The little bit of cinnamon gives a little spice to it so it feels like you're drinking a cinnamon, liquorice lolly! I hope you absolutely love these! I promise you'll have a great nights sleep with one of these before bed. Let me know if you try any, I'd love to hear your favourites or any other flavours you love to make!  Love, Leah x 

I recently wrote a blog post on my new morning routine, which you ladies absolutely loved! I have plenty of women online asking me how I get up so early and how I've started making healthy lifestyle changes... and it seriously it all comes down to the night before. Below are a list of nightly routine things I love doing, which are helping me become more motivated and make me live for night time! Enjoy a healthy dinner For me night time all starts as soon as I finish work and now that I've started gyming in the mornings.. I have so much FREE time after work! I look cooking and I love eating delicious food, so between 6 - 7pm you will catch me in the kitchen, preparing dinner from BARE, listing to Dr Phil on YouTube... and this is what I call ME TIME!! A delicious, healthy dinner just puts me in the best mood ready to tick off the rest of my nightly routine tasks!   Post Dinner - Enjoy a relaxing tea Typically if I'm still hungry or feeling like a little snack after dinner, I'll enjoy a nice honey tea! This really helps my digestive system and helps nip those sugar cravings. I've personally never really been a sweets/dessert person so I live for my night time teas, haha yes, I know I'm a grandma... But it makes me happy. Minimise screen time before bed This one was totally Mitch's idea and at first I hated the idea of it...I love watching Dr Phil, Judge Judy AND of course replying to you guys all night long!! However, we've recently tried to cut out screen time as much as possible 1-2 hours before bed and surprisingly it's actually really helping me sleep! We do still watch Netflix on the occasional weeknight, however, minimising intense screen time where my eyes were fixated on my phone for long periods of time has definitely helped. I now fall asleep much easier and actually sleep throughout the night!! You should definitely try this one. Have a long shower + my nightly skincare routine Now... this is my absolute FAVOURITE time of night! This is part 2 of ME TIME haha. I love having a good hot shower where I can sing in the shower and make up imaginary scenarios in my head (don't act like you don't do this.... haha!!). It really helps me to relax! I love exfoliating, and getting out of the shower to moisturise. I feel clean and ready for bed!  Prepare for the next day I touched on this in my previous morning routine blog.. And I honestly can't stress the importance of this step enough. I'll organise my workout clothes, food, daily tasks and everything I need to organise myself for the next day. This helps me save time at 5am the next morning and really helps me be super organised and efficient throughout the day. Go to sleep early Super important, especially if you're anything like me and love getting up early in the morning!! Typically I've been getting up at 5am each morning so I've I'm not in bed and sleeping between 9 - 9:30pm I'll be getting cranky! Getting to sleep early helps me function in the morning.. Because no one likes being sleep deprived. This step is essential for me and you know what, I actually look forward to 9pm because it's BED TIME!!! I hope these tips help you.. I'm really enjoying both my morning + night time routine lately and above are all of the tips I have implemented over the past month, which are really working for me. If you don't think you can do all these at once, try one or two a couple nights a week and see how you feel!  If you'd like to see anything else, let me know! Love, Leah xxx