Kayla Itsines recipes guide contains just 35 recipes, nothing special considering you’re paying $19. In my opinion all of her guides should be included in her workouts but that’s just my two cents. Sep 29, 2015 A post shared by KAYLA ITSINES (@kaylaitsines) on Aug 2, 2015 at 10:45pm PDT 'This is the time of day that I look forward to the most as it's a time I.
If you've searched for a 'diet plan' before, chances are you want an easy-to-make food guide so you look and feel great.
That's where Kayla Itsines comes in.As the world's leading fitness inspiration – Itsines' social footprint is roughly 50% of Australia's population – her arsenal is stocked full of fit recipes.
This is why, when you asked us for a healthy diet plan, WH recruited the BBG guide founder to create a one-day meal plan just for you.
Unlike other meal plans, this one requires no hard-to-find ingredients or a superfood budget that costs more than your gym membership. It also doesn't ditch any main macros; it's a simple, balanced plan to fuel your body with what it needs.
Therefore, resolving to 'start tomorrow' doesn't wash. Instead, head to your local Sainsburys tonight. You can easily get what you need to wake-up and crack on with eating right before the week is out.
Plus, it goes hand-in-hand with WH's exclusive four week workout plan from the PT herself. Consider Itsines' one-day meal plan and four-week workout series your inspiration to mix up your routine the healthy way.
Follow the below recipes to get your eating back on track without going hungry.
Kayla Itsines one day meal plan
Breakfast: Quinoa porridge with fresh figs
Calories: 581 - Sat fat: 1.7g - Sugar: 47.1g - Serves: 1
Ingredients:
½ tsp pure vanilla extract
125ml semi-skimmed milk
60g quinoa flakes
100g low-fat plain yoghurt
2 tsp pure maple syrup
2 medium figs, sliced
Method:
1. Put 125ml water, the vanilla extract and half of the milk in a small saucepan and bring to the boil over a high heat.
2. Add the quinoa and reduce the heat. Simmer for 5 minutes or until thickened, stirring occasionally.
3. Meanwhile, place the yoghurt and maple syrup in a small bowl and mix until well combined.
4. To serve, pour the quinoa porridge into a bowl. Top with the remaining milk, sliced figs and the maple syrup and yoghurt mix.
(Ed's Note: the sugar content in this recipe is dependent upon yoghurt brand. To reduce the sugar content, use half the number of figs.)
Morning snack: Rice crackers with beetroot dip
Calories: 193 - Sat fat: 0.3g - Sugar: 4g - Serves: 1
Ingredients:
1 small beetroot, scrubbed and grated
75g tinned cannellini beans, drained and rinsed
¼ garlic clove, crushed
pinch of ground coriander
pinch of ground cumin
pinch of sweet paprika
juice of ½ lemon
sea salt and ground black pepper, to taste
12 plain rice crackers
Method:
1. Blitz the beetroot, cannellini beans, garlic, coriander, cumin, paprika and 2 tsp water in a food processor until smooth. Season with lemon juice, and salt and pepper, if desired.
2. Place the beetroot dip in a bowl and serve with the rice crackers
Lunch: Moroccan Chicken Pitta
Calories: 284 - Sat fat: 1.2g - Sugar: 8.4g - Serves: 1
Ingredients:
¼ tsp cayenne pepper
¼ tsp ground cinnamon
½ tsp ground cumin
½ tsp ground coriander
½ tsp smoked paprika
1 tsp sea salt
½ garlic clove, crushed
juice of ½ lemon
100g chicken breast fillet, cut into thin strips
1 spray of oil
1 small handful of baby spinach leaves
¼ medium red pepper, deseeded and thinly sliced
½ carrot, grated
½ tomato, chopped
½ wholemeal pitta bread
Method:
1. Place the cayenne pepper, cinnamon, cumin, coriander, paprika, salt, garlic and lemon juice in a small bowl and stir until well combined. Mix in the chicken ensuring it’s well coated with the spice mix. Cover with cling film and refrigerate for 30 minutes.
2. Heat a non-stick frying pan over a medium heat and spray lightly with oil. Add the chicken strips and cook for 4 minutes each side or until lightly browned. Remove from the heat and set aside.
3. To serve, layer the chicken, spinach, pepper, carrot and tomato within the pitta half.
Afternoon snack: Berry swirl
Calories: 238 - Sat fat: 2g - Sugar: 34.7g - Serves: - 2
Ingredients:
170g frozen mixed berries, thawed
300g low-fat plain yoghurt
1. Place half the berries and half the yoghurt in a high-powered blender and blitz until smooth.
2. To serve, place the remaining yoghurt in a bowl. Add the berry yoghurt and swirl through with a spoon. Top with the remaining berries. Simple, but delicious.
Dinner: Coconut chilli prawns with greens
Calories: 483 - Sat fat: 5.5g - Sugar: 7g - Serves: - 2
Ingredients:
120ml light coconut milk
finely grated zest and juice of 1 lime
1 garlic clove, crushed
1 fresh, long red chilli, finely chopped
2 tsp fish sauce
2 tsp reduced-salt tamari or soy sauce
20 medium raw prawns, peeled and deveined, tails intact
120g brown rice
240g pak choi, chopped
15 green beans, trimmed and halved
80g sugar snap peas,trimmed
1 tbsp chopped fresh coriander
20g sesame seeds
lime wedges, to serve
Method:
1. Whisk the coconut milk, lime zest and juice, garlic, chilli, fish sauce and tamari (or soy sauce) together in a large bowl. Add the prawns and toss well to combine. Cover with cling film and pop in the fridge for 1-2 hours to marinate, if you have the time.
2. Soak 10 wooden skewers in cold water for 30 minutes. This will help stop them burning when cooking the prawns.
3. Place the rice and 300ml of water in a small saucepan over a high heat and bring to the boil, stirring occasionally. Cover and reduce the heat to medium-low. Simmer for 20-25 minutes or until the liquid is absorbed and the rice is tender. Remove from the heat and leave to stand, covered, for 5 minutes.
4. Preheat the barbie if the sun’s out. Otherwise, whack the grill on a medium-high heat. Thread the prawns on to the skewers. Grill for about 3 minutes on each side or until cooked to your liking. Once done, brush over again with the marinade.
5. Fill a saucepan 5cm deep with water and insert a steamer basket. Cover with a lid and bring the water to the boil over a high heat, then reduce the heat to medium. Add the pak choi and green beans and steam for 3 minutes, covered. Add the sugar snap peas and steam for a further 2 or 3 minutes, or until the vegetables are tender-crisp.
6. Time to dish it all up and sprinkle over the sesame seeds and coriander. Serve with lime wedges on the side. Traditional Aussie cuisine, the Kayla way.
