Kayla Itsines Bikini Body Guide Recipe Guide PDF

bikini BODY recipe guide h.e.l.p healthy eating & lifestyle plan Recipe Guide earn your body Exclusively for [email protected] / 45256  DISCLAIMER The content of this book is b...

bikini BODY recipe guide h.e.l.p healthy eating & lifestyle plan Recipe Guide earn your body Exclusively for [email protected] / 45256  DISCLAIMER The content of this book is based on the nutrition Company Pty Ltd. should not be held liable for the information provided in “Kayla Itsines’ Nutrition interpretation or use of the information provided. Healthy Eating Lifestyle Plan”, which was written with the assistance of two Accredited Practising Dietitians The Bikini Body Training Company Pty Ltd. makes from NPA Pty Ltd (Nutrition Professionals Australia). no warranties or representations, express or implied, This meal plan has not been formulated to suit any as to the accuracy or completeness, timeliness or nutrient deficiencies, allergies or any other food usefulness of any opinions, advice, services or other related health problems. If you are an individual with information contained, or referenced to, in this such problems, please seek the help of an document. The Bikini Body Company Pty Ltd. does Accredited Practising Dietitian or similar health not assume any risk for your use of this information professional. as such materials or content may not contain the most recent information. This resource is not The materials and content contained in “Kayla Itsines individually tailored. It is a guideline which has Nutrition Healthy Eating Lifestyle Plan Recipe Guide” emerged via a combination of personal experience, are for general health improvement government guidelines, and where possible, recommendations only and are not intended to be a scientific literature. substitute for professional medical advice, diagnosis or treatment. Although in depth information and The information and other material available from this specific weight amounts are given, users of this book come from a number of sources including the specific program should not rely exclusively on personal experiences of myself and the staff at Fresh information provided in this program for their own Fitness, third parties who have given permission for health needs as it is branded as a set of “generic use of their material, and material copied under guidelines” aimed at a broad spectrum audience. All statutory licenses. Accordingly the information and specific medical questions should be presented to material in this book is copyright, 2015. © The Bikini your own health care professional. Body Training Company Pty Ltd. “Kayla Itsines Nutrition Healthy Eating Lifestyle Plan Therefore no part of this book may in any form or by Recipe Guide” is not written to promote poor body any electronic, mechanical, photocopying, recording, image or malnutrition. The meal plan provided herein or any other means be reproduced, stored in a is not only based around the Australian Guide to retrieval system or be broadcast, sold or transmitted Healthy Eating (AGHE) but is based on the advice without the prior permission of the publisher, The provided by NPA Pty Ltd. (Nutrition Professionals Bikini Body Training Company Pty Ltd. Australia), coauthors of the “Kayla Itsines Nutrition Health Eating Lifestyle Plan”. The Bikini Body Training  bikini BODY recipe guide ABOUT THE AUTHORS  the tools to help them live a more active and healthy life. As you are aware, I am not in the business of promoting exclusionary diets (i.e. ‘no carbs’ or ‘no fats’), but I am an advocate for consuming a healthy, balanced diet consisting of foods from the five main food groups. I believe that healthy eating is essential Kayla Itsines for everyone, but that it should also be www.kaylaitsines.com delicious and enjoyable! https:// https:// https:// Together, Nicole and I have created instagr www.fa twitter. this Nutrition HELP Recipe Guide to help women aged 16 years and over to From my experience in the fitness continue to live out the nutrition industry these last seven years, I have principles provided in my Nutrition learned the importance of focussing on HELP, which is available for purchase all aspects of your lifestyle in order to from www.kaylaitsines.com. achieve your health and fitness goals. This includes the foods you eat, the I hope that you enjoy these foods just training you do, as well as making an as much as we loved creating them! active choice to rest and rehabilitate your body. In Fitness and Health, Through both my Nutrition HELP and Kayla Bikini Body Training Guides, I have provided women all over the world with ! #kaylaitsines Bikini Body Recipe Guide 4  I’m a passionate vegetarian and love any discussion that results in a healthier and more complete diet. If you’re cooking for yourself (or your non-meat eating friends) feel free to replace any meat with your favorite vegan protein of choice! I am not here to push Veganism, Vegetarianism or any other kind of Nicole Maree ‘ism’ on you. Not because I don’t www.nicolemaree.com believe in my reasons to be Vegetarian, but because my mission to get people https:// https:// https:// eating wholefoods is much greater. instagr www.fa twitter. I urge you to eat fresh foods grown in a For years I battled with food. Every bite field, instead of produced in a factory. left me either bloated or in terrible pain. Eat an abundance of whole foods My journey to a healthy body and mind without artificial flavours, salt, sugar has flourished into my love for and preservatives. Nutrition stems from wholesome nutrition. I am a cook, the earth to the table. blogger, author, studying nutritionist and healthy eating nerd. I believe to find harmony and health, you must learn to listen and love your I’ve helped transform Kayla’s favourite body from the inside out. recipes into mouth watering, workout fueling and nourishing meals. Kayla In Health & Love, has taste tested every recipe and we’re so excited for you to try them too! Nicole ! #kaylaitsines Bikini Body Recipe Guide 5  RECIPE GUIDE OVERVIEW Welcome to my Nutrition of the meat servings for your favourite vegetable protein. Some examples HELP Recipe Guide! include tofu, tempeh, and legumes. See page 29 of my Nutrition HELP for my In this guide, I have provided you with recommended serving sizes. ANOTHER 14 days worth of delicious meals that follow the same nutrition I understand that everyone’s food and principles used within my Nutrition taste preferences are diverse. The HELP! beauty of this meal plan is that it is flexible and can be altered to suit these How do I use this guide? preferences. However, when it comes to To make this guide easy to follow, I have altering the meal plan, it is important provided you with a recipe to help you that you substitute certain foods for create each meal and snack! other foods, and not certain meals from one day to another. This is because two I have not included step-by-step different meals may have different procedures on how to cook grain foods, serves of food groups, which may such as rice and quinoa, but this interfere with your food group intake for information can be found within the that day. Should you need to substitute recipe section of my Nutrition HELP. particular ingredients, I recommend using the chart provided on page 29 of This meal plan does include meat and my Nutrition HELP. has not been written to specifically suit a vegetarian diet, but if you are lacto-ovo- Enjoy! vegetarian (consume milk, milk products Kayla & Nicole and eggs), you can easily substitute any ! #kaylaitsines Bikini Body Recipe Guide 6 bikini BODY recipe guide WEEK 1  DAY ONE ! #kaylaitsines Bikini Body Recipe Guide 8  WEEK ONE DAY ONE BREAKFAST & SNACK BAKED EGGS Preheat oven to 180C/360F. Grease a ramekin with coconut oil. 2 pieces of rye toast 20g low fat grated cheese In a large bowl add the eggs and water, whisk to 2 eggs combine. Add the spinach, mushrooms, tomato Small handful spinach (¼ cup) 2 button mushrooms, and stir to combine. Transfer the egg mixture to chopped (¼ cup) your ramekin. Top with low fat grated cheese. ½ medium tomato, chopped 2 tbsp water Bake in your preheated oven for 15-20 minutes or until the egg mixture is cooked and golden. In a bowl, add the chia seeds and low fat yoghurt. CHIA PLUM PUDDING Mix very well. 2 plums, sliced Cover with cling wrap and place in the refrigerator 1 tbsp chia seeds for 2 hours. 200g low fat yoghurt Mint leaves Mix again before serving. Layer in a glass with sliced plums and garnish with mint leaves. ! #kaylaitsines Bikini Body Recipe Guide 9  WEEK ONE DAY ONE LUNCH & SNACK Combine all ingredients in a large bowl and toss to QUINOA TABOULI combine. Add a pinch of himalayan sea salt to taste. 180g cooked quinoa (1 cup) Small handful kale, shredded Enjoy! (½ cup) ½ medium cucumber, sliced (½ cup) ½ medium tomato, diced 2 tbsp red onion, diced 75g cooked lentils (½ cup) 80g grilled chicken ¼ cup lemon juice ½ cup mint, chopped ½ cup parsley, chopped Preheat oven to 150C/300F. Core the apple and set APPLE CRUMBLE aside. Line a baking sheet with parchment paper. 1 apple In a food processor combine the nuts, rolled oats, 10g nuts of choice cinnamon and water and blend until a chunky 1 tsp cinnamon crumble has formed. 30g rolled oats 1 tbsp water Stuff the apple with the crumble and place on your lined baking sheet. Bake for 30 minutes or until the apple is tender and the crumble is golden. Serve warm & enjoy! ! #kaylaitsines Bikini Body Recipe Guide 10  WEEK ONE DAY ONE DINNER Preheat oven to 220C/430F. PIZZA 90g cooked quinoa (½ cup) Add the quinoa, salt, water, mixed herbs and egg to ⅛ tsp Himalayan sea salt a food processor and blend until a batter has 60mL water (¼ cup) formed. 1 tbsp mixed herbs 1 egg 20g low fat feta Line a pizza tray with baking paper and spread the ½ medium tomato, sliced batter in a circle on the paper. Small handful spinach (¼ cup) ¼ medium red capsicum, Bake the base for 15-20 minutes or until golden sliced (¼ cup) and slightly crispy. 20g sun dried tomatoes (¼ cup) Add the toppings to the pizza and return to oven for 20g low fat grated cheese a further 5-10 minutes or until the toppings are warmed and the cheese has melted. Serve! ! #kaylaitsines Bikini Body Recipe Guide 11  DAY TWO ! #kaylaitsines Bikini Body Recipe Guide 12  WEEK ONE DAY TWO BREAKFAST & SNACK Blend all ingredients in a food processor until BERRY CUSTARD smooth. 45g buckwheat groats (¼ cup) Set in the fridge for 1 hour. Remove and devour! 1 tbsp chia seeds 200g low fat yoghurt ½ tbsp vanilla extract 1 tsp cinnamon ¼ tsp nutmeg 2 Medjool dates, pitted 75g mixed berries (½ cup) Top your rye crackers with basil, tomato and CRACKERS crumbled feta. 2 rye crackers 20g low fat feta Enjoy! 1 tomato 3 basil leaves ! #kaylaitsines Bikini Body Recipe Guide 13  WEEK ONE DAY TWO LUNCH & SNACK Layer all the ingredients inside your collard leaf. COLLARD WRAPS Roll up like you would with a normal bread wrap. 100g cooked vermicelli Enjoy! noodles (½ cup) 80g cooked chicken 2 large collard leaves ¼ medium cucumber, sliced (¼ cup) ½ small carrot, grated (¼ cup) ½ medium red capsicum, sliced (½ cup) ¼ cup watercress ⅛ cup mint ⅛ cup coriander 2 tbsp lime juice ½ tbsp tamari/soy sauce Enjoy! GRAPES 20 grapes (1 cup) Did you know: Grapes are a rich source of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium! ! #kaylaitsines Bikini Body Recipe Guide 14  WEEK ONE DAY TWO DINNER Preheat oven to 180C/360F. ENCHILADA BAKE Heat a large non stick frying pan over medium-high Serves 4 heat. Add a dash of water to the pan and cook 180g cooked brown rice (1 beef mince until brown and caramelized. Add the cup) red onion, carrot, capsicum and zucchini. Cook for 3 cups vege stock 4 to 6 minutes or until tender; stirring occasionally. 2 large red onions, chopped finely (2 cups) Add tomato paste, stock and half of the crushed 2 medium carrot, chopped tomatoes; cook for 10-15 minutes or until the finely (2 cups) mixture has thickened. Remove from heat. 2 medium red capsicum, chopped finely (2 cups) Spread half of the remaining crushed tomatoes in 2 medium zucchini, chopped the bottom of a large baking dish. finely (2 cups) 800g crushed tomatoes 60g tomato paste (¼ cup) Place a rye tortilla on work surface. Spoon a 40g almonds quarter of the enchilada mixture down center of 160g low fat grated cheese tortilla. Roll up and place seam side down in 4 large rye wraps prepared baking dish. Repeat with remaining 3 400g cooked lean beef mince tortillas. Top enchiladas with remaining crushed tomatoes and sprinkle with grated cheese and almonds. Bake for 20-25 minutes or until golden. Serve one enchilada and save the remaining for another day! ! #kaylaitsines Bikini Body Recipe Guide 15  DAY THREE ! #kaylaitsines Bikini Body Recipe Guide 16  WEEK ONE DAY THREE BREAKFAST & SNACK In a small bowl mash the chickpeas and avocado AVO SMASH until a chunky paste has formed. Season with himalayan sea salt and freshly ground pepper. 1 piece rye toast 25g avocado Toast your piece of rye bread. Spread the avocado 40g low fat feta mixture on top of the toast. Crumble feta on top of 75g chickpeas (½ cup) the avocado and serve! Enjoy! GRAPES 25 grapes (1¼ cups) Did you know: Grapes are a rich source of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium! ! #kaylaitsines Bikini Body Recipe Guide 17  WEEK ONE DAY THREE LUNCH & SNACK Grab your enchilada bake from last night out of the ENCHILADA BAKE fridge. Reheat one serve in the oven or microwave. Enjoy! Mix together the cinnamon and ricotta. Toast your FRUIT TOAST slice of fruit toast. 1 slice fruit toast Smother the ricotta on top of the toast and drizzle 60g ricotta with raspberries. Devour! 1 tsp cinnamon 75g raspberries (½ cup) ! #kaylaitsines Bikini Body Recipe Guide 18  WEEK ONE DAY THREE DINNER Add the ginger, garlic, lime juice, Mirin, soy sauce, NOODLE SALAD medjool date and peanut flour to a high speed blender. Blend until smooth. ½ tbsp fresh ginger ½ tbsp crushed garlic Place the hokkien noodles in a bowl of boiling water 2 tbsp fresh lime juice for 5 minutes. Drain and add to a bowl. 1 tbsp soy sauce ½ tbsp Mirin 1 Medjool date, pitted Add the capsicum, sugar snap peas, carrot, spring ½ tbsp peanut flour onions and chicken to the noodles. Mix to combine. 100g cooked hokkien noodles (½ cup) Add dressing and toss to coat each ingredient. ¼ medium red capsicum, sliced (¼ cup) Enjoy! 30g sugar snap peas, sliced (¼ cup) ½ small carrot, sliced (¼ cup) 30g spring onions, chopped (¼ cup) 80g cooked chicken ! #kaylaitsines Bikini Body Recipe Guide 19  DAY FOUR  WEEK ONE DAY FOUR BREAKFAST & SNACK Place your frying pan on medium heat. PANCAKES 60g rolled oats (½ cup) Add the rolled oats, egg, yoghurt, lemon juice, 1 egg cinnamon, vanilla, ¼ of mandarin and baking powder 100g low fat yoghurt to a high speed blender. Blend until smooth. ½ tbsp lemon juice 1 tsp cinnamon ½ tsp vanilla extract Add dollops of your pancake mixture to your frying ½ tsp baking powder pan. When bubbles appear, flip and cook until golden. 75g mixed berries (½ cup) Repeat until all the batter is used. ½ large mandarin Serve pancakes layered with remaining mandarin and berries. Top your rye crackers with basil, tomato and crumbled CRACKERS feta. 2 rye crackers 40g low fat feta Enjoy! 1 tomato 3 basil leaves ! #kaylaitsines Bikini Body Recipe Guide 21  WEEK ONE DAY FOUR LUNCH & SNACK Preheat oven to 180C/360F. Line a baking tray with STUFFED SPUDS baking paper. Prick the sweet potato with a fork and place on baking tray. Roast in oven for 20 ½ medium sweet potato (or 1 minutes. small) Handful of spinach leaves (1 cup) In a small bowl mix the quinoa with the spinach, 90g cooked quinoa (½ cup) paprika, parsley, chives and walnuts. 100g low fat yoghurt ½ tsp ground paprika Once the sweet potato is tender, remove from oven 2 tbsp fresh parsley and slice down the middle, ensuring you don’t fully 1 tbsp fresh chives cut the potato in half. 10g walnuts Add the stuffing to the middle of the potato. Return to the oven for 10 minutes. Remove from oven. Drizzle with yoghurt and serve! Add all ingredients to a high speed blender and MANGO SMOOTHIE blend until smooth. Add more water if needed. 100g low fat yoghurt Pour into a glass and sip! 1 mango 30g rolled oats 10g protein powder 1 tsp cinnamon 250mL water (1 cup) ! #kaylaitsines Bikini Body Recipe Guide 22  WEEK ONE DAY FOUR DINNER Preheat oven to 180C/360F. SALMON CAKES Line a baking tray with baking paper. 100g cooked salmon 2 eggs 60g spring onion (½ cup) Add the salmon, eggs, spring onion, garlic, ginger, 1 tsp garlic, crushed parsley, lemon juice, cumin, salt, pepper and brown 2 tsp grated ginger rice to a bowl. Mix to combine. 1 ½ tbsp parsley ½ tsp lemon juice Form the mixture into patties and place on your ¼ tsp cumin lined baking tray. Pinch of sea salt Pinch of ground pepper Bake in the oven for 20 minutes or until golden. 45g cooked brown rice (¼ cup) Serve with rocket, coriander, red onion, avocado Small handful rocket (½ cup) and tomato. ¼ cup coriander 1 tbsp red onion, diced 25g avocado, cubed 1 tomato, chopped ! #kaylaitsines Bikini Body Recipe Guide 23  DAY FIVE ! #kaylaitsines Bikini Body Recipe Guide 24  WEEK ONE DAY FIVE BREAKFAST Toast your two pieces of rye bread. FRENCH TOAST Whisk together the eggs, milk, and ricotta. 2 pieces of rye bread 2 eggs Small handful spinach (½ cup) Heat a non stick fry pan over medium heat. Once ¼ medium capsicum, sliced hot, dip the toasted rye bread in the whisked egg (¼ cup) mixture then fry for a couple of minutes on each ½ medium tomato, sliced side, until golden brown. 125mL low fat milk (½ cup) 60g ricotta (¼ cup) To serve, top french toast with spinach, capsicum and tomato. ! #kaylaitsines Bikini Body Recipe Guide 25  WEEK ONE DAY FIVE SNACK Mix together the mixed nuts, apricots and muesli in MUESLI BARS a large bowl. In a food processor add the nut butter, water and Medjool dates, mix until a paste 180g muesli (1½ cup) has formed. 60g mixed nuts & seeds 60g nut butter Add the date paste into the muesli and mix. Keep 60mL water (¼ cup) mixing until the date paste is fully coating all dry 12 Medjool dates, pitted ingredients. 12 dried apricots, diced Line a baking tray with cling wrap and pour the mixture into the tray. Press down on the mixture and flatten down the top with the back of a spoon. Place in the freezer to set for 1-2 hours. Cut into 6 bars. Eat one bar and wrap the rest in foil or cling wrap. Store in the fridge or freezer for an easy snack to go! ! #kaylaitsines Bikini Body Recipe Guide 26  WEEK ONE DAY FIVE LUNCH & SNACK Place 2 nori sheets shiny side down on your cutting NORI ROLLS board. 2 sheets of nori 45g brown rice (¼ cup) Fill with brown rice, chicken, spinach, capsicum, 80g cooked chicken cucumber, carrot, beetroot and a drizzle of yoghurt. Small handful spinach (½ cup) ½ medium red capsicum, Roll each nori sheet up tightly and slice into pieces with finely sliced (½ cup) a sharp knife. ½ medium cucumber, finely sliced (½ cup) Serve! ½ medium carrot, finely sliced (½ cup) 1 small beetroot, shredded (¼ cup) 100g low fat yoghurt Mix the yoghurt, vanilla, cinnamon and protein PROTEIN MOUSSE powder together until smooth. 200g low fat yoghurt Top with pomegranate. Enjoy! 10-15g vanilla protein powder ½ tsp vanilla 1 tsp cinnamon 1 pomegranate, seeds only ! #kaylaitsines Bikini Body Recipe Guide 27  WEEK ONE DAY FIVE DINNER Heat a non stick fry pan over high heat. Once hot, add STIR FRY (SERVES 2) the zucchini, capsicum, pumpkin, red onion and toss until heated. You can add a dash of water to the vegetables to get them to cook quickly instead of using 180g cooked quinoa (1 oil. cup) 90g cooked brown rice (½ cup) Add garlic, ginger and fresh basil. Toss to combine. 80g cooked chicken 1 medium zucchini, sliced Add tamari/soy sauce and cooked chicken. Toss to (1 cup) combine. 1 medium red capsicum, sliced (1 cup) In a small bowl combine the quinoa and brown rice. 150g pumpkin, finely Add half this mixture to a plate. Top with half of the stir sliced (1 cup) fry. Serve! 1 large red onion, sliced (1 cup) 2 tbsp garlic Store remaining stir fry and quinoa rice in a sealed 4 tsp ginger container in the fridge for tomorrow. ¼ cup fresh basil 4 tbsp tamari or soy sauce ! #kaylaitsines Bikini Body Recipe Guide 28  DAY SIX ! #kaylaitsines Bikini Body Recipe Guide 29  WEEK ONE DAY SIX BREAKFAST & SNACK Preheat your oven to 200C/400F. Lightly spray 3 cups EGG CUPS of a 6 cup muffin tin with cooking spray. 2 eggs Pinch of salt and pepper Cut the capsicum into small squares. Place one square 40g low fat feta, crumbled of red capsicum in the bottom of 3 muffin holes. Small handful spinach (¼ cup) ¼ medium red capsicum Distributed the spinach on top of each red capsicum. (¼ cup) Top the red capsicum and spinach off with the avocado ¼ cup basil and crumbled feta cheese. ½ medium tomato, chopped In a bowl, whisk together the eggs, salt and pepper. 25g avocado, cubed Divide the egg mixture evenly among the 3 muffin tins. Bake for 10-15 minutes until the eggs are puffy and feel set. Remove each cup from the muffin tin and garnish with tomato and fresh basil. Add the rosewater to your yoghurt and mix to combine. TURKISH DELIGHT BOWL Top with mixed berries and buckwheat. 200g low fat yoghurt ½ tsp rosewater Enjoy! 75g mixed berries (½ cup) 45g buckwheat (¼ cup) ! #kaylaitsines Bikini Body Recipe Guide 30  WEEK ONE DAY SIX LUNCH & SNACK Remove your prepared stir fry from the fridge from STIR FRY yesterday. Heat up in the microwave or fry pan. Enjoy! In a small bowl mash the chickpeas and avocado until a AVO SMASH chunky paste has formed. Season to taste with Himalayan sea salt and freshly ground pepper. 1 piece rye toast 25g avocado Toast your piece of rye bread. Spread the avocado 20g low fat feta mixture on top of the toast. Crumble feta on top of the 75g chickpeas (½ cup) avocado and serve! ! #kaylaitsines Bikini Body Recipe Guide 31  WEEK ONE DAY SIX DINNER Add all the salad ingredients to a bowl and combine. BROWN RICE & ORANGE SALAD Dressing - combine all dressing ingredients except the coriander in a food processor until smooth. Add 90g brown rice (½ cup) coriander and pulse a few times until incorporated. ½ small carrot, sliced (¼ cup) ¼ medium red capsicum, Add the dressing to the salad and toss to combine. sliced (¼ cup) ½ orange, skin removed Serve! and sliced 60g cabbage, sliced (½ cup) 80g cooked chicken 1 tbsp raisins Dressing ½ orange, skin removed ½ tsp apple cider vinegar ½ tsp raw honey ¼ cup coriander, finely chopped 1 ½ tsp olive oil 1 tbsp water Himalayan sea salt, to taste Freshly ground pepper, to taste ! #kaylaitsines Bikini Body Recipe Guide 32  DAY SEVEN ! #kaylaitsines Bikini Body Recipe Guide 33  WEEK ONE DAY SEVEN BREAKFAST & SNACK Finely grate the carrots till you have ½ cup. CARROT CAKE OATMEAL Place a small pot over medium heat. 30g rolled oats (¼ cup) 125mL milk (½ cup) 125mL water (½ cup) Heat and stir the milk, water, cinnamon, ginger, ½ medium carrot, grated nutmeg. Add the carrots and oats, stir. Cook for 6-7 (½ cup) minutes over medium low heat, stirring. You can add 2 tbsp raisins more water if needed. ½ tsp vanilla extract ¼ tsp ground ginger When the mixture has thickened up to your liking, ¼ tsp ground nutmeg remove the pot from the heat, adding in the vanilla, 1 tsp ground cinnamon raisins and walnuts. 10g chopped walnuts Scoop into a bowl and enjoy. Top your rye crackers with basil, tomato and crumbled CRACKERS feta. 2 rye crackers 40g low fat feta Enjoy! 1 tomato 3 basil leaves ! #kaylaitsines Bikini Body Recipe Guide 34  WEEK ONE DAY SEVEN LUNCH & SNACK Layer the quinoa, capsicum, cucumber, onion, corn, TEX-MEX BOWL avocado, kidney beans, chicken and coriander in a 180g cooked quinoa (1 cup) bowl. ½ medium red capsicum, sliced (½ cup) Top with lime juice, ground cumin, salt and pepper. ¼ medium cucumber, sliced (¼ cup) 90g corn kernels (½ cup) Toss & serve! ½ small red onion, sliced (¼ cup) 25g avocado, sliced 75g kidney beans (½ cup) 80g cooked chicken 2 tbsp coriander 2 tbsp lime juice ½ tsp ground cumin Himalayan sea salt, to taste Freshly ground pepper, to taste Mix the yoghurt, vanilla, cinnamon and protein powder PROTEIN MOUSSE together until smooth. 100g low fat yoghurt Top with pomegranate. Enjoy! 10-15g vanilla protein powder ½ tsp vanilla 1 tsp cinnamon 1 pomegranate, seeds only ! #kaylaitsines Bikini Body Recipe Guide 35  WEEK ONE DAY SEVEN DINNER Preheat oven to 180C/360F. TUNA PATTIES (SERVES 2) Line a baking tray with baking paper. 200g cooked tuna 180g brown rice (1 cup) Small handful spinach (½ Add the tuna, brown rice, ¼ cup spinach, ½ cup cup) cucumber, 50g of yoghurt, eggs, lemon zest, lemon ½ medium cucumber (½ juice, parsley, chives, salt, pepper and dijon mustard to cup) a bowl. Mix until fully incorporated. 200g low fat yoghurt 2 eggs Form the mixture into patties and place on your lined ½ tsp lemon zest baking tray. 4 tsp lemon juice 2 tbsp fresh parsley Bake in the oven for 20 minutes or until golden. 2 tbsp fresh chives Himalayan sea salt Serve half of the patties on a bed of remaining spinach Freshly ground pepper and coriander. Top with 50g yoghurt and extra dijon 1 tsp dijon mustard mustard. ¼ cup coriander 1 tsp dijon mustard, extra Save the other half of patties for tomorrow. ! #kaylaitsines Bikini Body Recipe Guide 36 bikini BODY recipe guide WEEK 2 DAY ONE  WEEK TWO DAY ONE BREAKFAST Using a clean dish towel or cheese cloth, place grated FRITTERS zucchini and carrot inside the cloth. Squeeze and drain ½ medium zucchini, all the liquid out of the vegetables completely. grated (½ cup) ½ medium carrot, grated In a large bowl, combine drained zucchini, carrot, egg, (½ cup) 1 egg quinoa and baking powder. Season with salt and 90g cooked quinoa (½ pepper, to taste. cup) 60g cooked peas (½ cup) Heat a large non stick pan over medium high heat. ½ tsp baking powder Scoop 2 large spoonfuls of batter for each fritter, 1 tsp Himalayan sea salt flattening with a spatula, and cook until the underside is Freshly ground pepper nicely golden brown, about 2 minutes. Flip and cook on 60g low fat ricotta (¼ cup) the other side, about 1-2 minutes longer. 1 piece of rye bread, toasted In a small bowl mash the peas. Place the fritter on a plate. Top with ricotta and smashed peas. Enjoy with a piece of toasted rye. ! #kaylaitsines Bikini Body Recipe Guide 39  WEEK TWO DAY ONE SNACK Preheat oven to 150C/300F. APPLE CRUMBLE Core the apple and set aside. Line a baking sheet with 1 large apple parchment paper and set aside. 10g nuts 1 tsp cinnamon 30g rolled oats (¼ cup) In a food processor combine the nuts, rolled oats, 1 tbsp water cinnamon and water and blend until a chunky crumble has formed. Stuff the apple with the crumble and place on your lined baking sheet. Bake for 30 minutes or until the apple is tender and the crumble is golden. Serve warm & enjoy! ! #kaylaitsines Bikini Body Recipe Guide 40  WEEK TWO DAY ONE LUNCH & SNACK Place the remaining patties from yesterday on a bed of TUNA PATTIES spinach and coriander. Small handful spinach (¼ Top with 50g yoghurt and extra dijon mustard. cup) ¼ cup coriander 50g low fat yoghurt 1 tsp dijon mustard Add all ingredients to a high speed blender and blend PLUM SMOOTHIE until smooth. Add more water if needed. 1½ plums Pour into a glass and enjoy! 200g low fat yoghurt 125mL water (½ cup) 10g protein powder 125mL milk (½ cup) 1 tbsp chia seeds 125mL water (½ cup) ! #kaylaitsines Bikini Body Recipe Guide 41  WEEK TWO DAY ONE DINNER Add the ginger, garlic, lime juice, Mirin, soy sauce, NOODLE SALAD medjool date and peanut flour to a high speed blender. Blend until smooth. ½ tbsp fresh ginger ½ tbsp crushed garlic Place the hokkien noodles in a bowl of boiling water for 2 tbsp fresh lime juice 5 minutes. Drain and add to a bowl. 1 tbsp soy sauce ½ tbsp Mirin 1 Medjool date, pitted Add the capsicum, sugar snap peas, carrot, spring ½ tbsp peanut flour onions and chicken to the noodles. Mix to combine. 100g cooked hokkien noodles (½ cup) Add dressing and toss to coat each ingredient. Enjoy! ½ medium red capsicum, sliced (½ cup) 60g sugar snap peas, sliced (½ cup) ¾ medium carrot, sliced (¾ cup) 30g spring onions, chopped (¼ cup) 40g cooked chicken ! #kaylaitsines Bikini Body Recipe Guide 42  DAY TWO ! #kaylaitsines Bikini Body Recipe Guide 43  WEEK TWO DAY TWO BREAKFAST & SNACK Toast your rye bread. TOASTIE 100g smoked salmon In a small bowl combine yoghurt, lemon zest and lemon 25g avocado juice. Spread this mixture on one half of your rye bread. 2 slices of rye bread 100g natural yoghurt ½ tsp lemon zest Mash the avocado and spread on the other piece of rye ⅓ tsp lemon juice bread. Top the avocado with smoked salmon and a 1 tbsp fresh dill leaves, sprinkling of dill leaves. chopped Small handful of rocket (½ Sandwich the two pieces of rye together. Serve with cup) fresh rocket and tomato on the side. Enjoy! 1 tomato, sliced Enjoy! GRAPES 10 grapes Did you know: Grapes are a rich source of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium! ! #kaylaitsines Bikini Body Recipe Guide 44  WEEK TWO DAY TWO LUNCH & SNACK Combine all of the ingredients in a large bowl and serve WALDORF SALAD chilled. 2 tbsp lemon juice 100g low fat yoghurt ¾ tsp curry powder ½ tsp ground cumin Salt to taste 1 Fuji apple, cored and thinly sliced 10g walnut halves Handful mixed greens (¾ cup) ½ stalk celery, chopped (¼ cup) 1 tbsp raisins 2 tbsp parsley, chopped 40g cooked chicken 90g cooked quinoa (½ cup) Top your rye crackers with basil, tomato and crumbled CRACKERS feta. 2 rye crackers 60g low fat feta Enjoy! 1 tomato 3 basil leaves ! #kaylaitsines Bikini Body Recipe Guide 45  WEEK TWO DAY TWO DINNER Heat a non stick fry pan over high heat. Once hot, add STIR FRY the zucchini, capsicum, red onion and toss until heated. 90g cooked quinoa (½ You can add a dash of water to the vegetables to get cup) them to cook quickly instead of using oil. 45g cooked brown rice (¼ cup) 40g cooked chicken Add garlic, ginger and fresh basil. Toss to combine. ½ medium zucchini, sliced (½ cup) Add tamari/soy sauce and cooked chicken. Toss to ½ medium capsicum, combine. sliced (½ cup) 1 small red onion, sliced In a small bowl combine the quinoa and brown rice. (½ cup) Add this mixture to a plate. Top with stir fry. Serve! 1 tbsp garlic 2 tsp ginger ¼ cup fresh basil 2 tbsp tamari or soy sauce ! #kaylaitsines Bikini Body Recipe Guide 46  DAY THREE ! #kaylaitsines Bikini Body Recipe Guide 47  WEEK TWO DAY THREE BREAKFAST & SNACK Place your frying pan on medium heat. PANCAKES 60g rolled oats (½ cup) Add the rolled oats, egg, yoghurt, lemon juice, 1 egg cinnamon, vanilla, ¼ of mandarin and baking powder to 100g low fat yoghurt a high speed blender. Blend until smooth. ½ tbsp lemon juice 1 tsp cinnamon ½ tsp vanilla extract Add dollops of your pancake mixture to your frying pan. ½ tsp baking powder When bubbles appear, flip and cook until golden. 75g mixed berries (½ cup) Repeat until all the batter is used. 1 large mandarin Serve pancakes layered with remaining mandarin and berries. In a small bowl mash the chickpeas and avocado until a AVO SMASH chunky paste has formed. Season with himalayan sea salt and freshly ground pepper. 1 piece rye toast 25g avocado Toast your piece of rye bread. Spread the avocado 40g low fat feta mixture on top of the toast. Crumble feta on top of the 75g chickpeas (½ cup) avocado and serve! ! #kaylaitsines Bikini Body Recipe Guide 48  WEEK TWO DAY THREE LUNCH & SNACK Cut the wholemeal wrap into triangles. Place under a TACO SALAD hot grill until toasted. Small handful lettuce (½ Layer all ingredients into a bowl. cup) ½ medium cucumber (½ cup) Squeeze lime juice over the top of each ingredient. ½ medium red capsicum (½ cup) Enjoy! ½ medium tomato ½ wholemeal rye wrap ¼ cup coriander 25g avocado 80g cooked chicken 40g cooked kidney beans (¼ cup) ½ lime Mix together the cinnamon and ricotta. FRUIT TOAST Toast your slice of fruit toast. 1 slices fruit toast 120g ricotta (½ cup) 40g raspberries (¼ cup) Smother the ricotta on top of the toast and drizzle with raspberries. Devour! ! #kaylaitsines Bikini Body Recipe Guide 49  WEEK TWO DAY THREE DINNER Add the ginger, garlic, lime juice, Mirin, soy sauce, NOODLE SALAD medjool date and peanut flour to a high speed blender. Blend until smooth. ½ tbsp fresh ginger ½ tbsp crushed garlic Place the hokkien noodles in a bowl of boiling water for 2 tbsp fresh lime juice 5 minutes. Drain and add to a bowl. 1 tbsp soy sauce ½ tbsp Mirin 1 Medjool date, pitted Add the capsicum, sugar snap peas, carrot, spring ½ tbsp peanut flour onions and chicken to the noodles. Mix to combine. 100g cooked hokkien noodles (½ cup) Add dressing and toss to coat each ingredient. Enjoy! ½ medium red capsicum, sliced (½ cup) 60g sugar snap peas, sliced (½ cup) ½ small carrot, sliced (¼ cup) 30g spring onions, chopped (¼ cup) 80g cooked chicken ! #kaylaitsines Bikini Body Recipe Guide 50  DAY FOUR ! #kaylaitsines Bikini Body Recipe Guide 51  WEEK TWO DAY FOUR BREAKFAST & SNACK Add the rosewater to yoghurt and mix to combine. TURKISH DELIGHT BOWL Top with mixed berries and buckwheat. 200g low fat yoghurt ½ tsp rosewater Enjoy! 150g mixed berries (1 cup) 45g buckwheat (¼ cup) Top your rye crackers with basil, tomato and crumbled CRACKERS feta. 2 rye crackers 40g low fat feta Enjoy! 1 tomato 3 basil leaves ! #kaylaitsines Bikini Body Recipe Guide 52  WEEK TWO DAY FOUR LUNCH & SNACK Preheat your sandwich press. QUESADILLAS 1 wholemeal wrap Lay 1 wrap down on the press and top one side of the 80g cooked chicken wrap with all the ingredients. Fold the other side of the Small handful spinach (½ wrap over the top of the ingredients and place the lid cup) down on your sandwich press. ½ medium red capsicum, sliced (½ cup) ½ medium cucumber, Cook for 3-5 minutes until the wrap is crisp and golden sliced (½ cup) brown. ½ medium tomato, diced 20g sun dried tomatoes (¼ cup) 100g low fat yoghurt 25g avocado, sliced Preheat oven to 150C/300F. Core the apple and set APPLE CRUMBLE aside. Line a baking sheet with parchment paper and set aside. 1 apple 10g nuts of choice In a food processor combine the nuts, rolled oats, 1 tsp cinnamon cinnamon and water and blend until a chunky crumble 30g rolled oats (¼ cup) has formed. 1 tbsp water Stuff the apple with the crumble and place on your lined baking sheet. Bake for 30 minutes or until the apple is tender and the crumble is golden. Serve warm & enjoy! ! #kaylaitsines Bikini Body Recipe Guide 53  WEEK TWO DAY FOUR DINNER Layer all the ingredients inside your collard leaf. Roll up COLLARD WRAPS like you would with a normal bread wrap. 100g vermicelli noodles, Enjoy! cooked (½ cup) 120g chicken 2 large collard leaves ½ medium cucumber, sliced (½ cup) ¼ cup watercress ½ medium red capsicum, sliced (½ cup) ½ medium carrot, grated (½ cup) ⅛ cup mint ⅛ cup coriander 2 tbsp lime juice ½ tbsp tamari/soy sauce ! #kaylaitsines Bikini Body Recipe Guide 54  DAY FIVE ! #kaylaitsines Bikini Body Recipe Guide 55  WEEK TWO DAY FIVE BREAKFAST & SNACK Preheat oven to 180C/360F. MIXED BERRY BAKE Add vanilla, milk, oats, baking powder, cinnamon and 75g mixed berries (½ cup) egg to a high speed blender. Blend until smooth. ½ tsp vanilla extract 70mL low fat milk (¼ cup) 60g oats (½ cup) Transfer this mixture to a small bowl and stir through ¼ tsp baking powder the berries. 1 tsp cinnamon 1 egg Lightly grease a large ramekin with coconut oil. Add 200g low fat yoghurt, to the berry mixture and bake for 30 minutes or until serve golden and cooked through. Serve with yoghurt. Top your yoghurt with mixed berries and enjoy! BERRY YOGHURT 75g mixed berries (½ cup) 150g low fat yoghurt ! #kaylaitsines Bikini Body Recipe Guide 56  WEEK TWO DAY FIVE LUNCH Place 2 nori sheets shiny side down on your cutting NORI ROLLS board. 2 sheets of nori 45g brown rice (¼ cup) Fill with brown rice, chicken, spinach, capsicum, 40g cooked chicken cucumber, carrot, beetroot and a drizzle of yoghurt. Small handful spinach (½ cup) ½ medium capsicum, Roll each nori sheet up tightly and slice into pieces with finely sliced (½ cup) a sharp knife. ½ small cucumber, finely sliced (¼ cup) Serve! ½ small carrot, finely sliced (¼ cup) 1 small beetroot, shredded (¼ cup) 100g low fat yoghurt ! #kaylaitsines Bikini Body Recipe Guide 57  WEEK TWO DAY FIVE SNACK Mix together the mixed nuts, apricots and muesli in a MUESLI BARS large bowl. In a food processor add the nut butter, 180g muesli (1½ cup) water and Medjool dates, mix until a paste has formed. 60g mixed nuts & seeds 60g nut butter Add the date paste into the muesli and mix. Keep ¼ cup water mixing until the date paste is fully coating all dry 12 Medjool dates, pitted ingredients. 12 dried apricots, diced Line a baking tray with cling wrap and pour the mixture into the tray. Flatten down the top with the back of a spoon and place in the freezer to set for 1-2 hours. Cut into 6 bars. Eat one bar and wrap the rest in foil or cling wrap. Store in the fridge or freezer for an easy snack to go! ! #kaylaitsines Bikini Body Recipe Guide 58  WEEK TWO DAY FIVE DINNER Layer the quinoa, capsicum, cucumber, onion, corn, TEX-MEX BOWL kidney beans, chicken and coriander in a bowl. 180g cooked quinoa (1 Top with lime juice, ground cumin, salt and pepper. cup) ½ medium capsicum, sliced (½ cup) Toss & serve! ½ medium cucumber, sliced (½ cup) ½ small red onion, sliced (¼ cup) 90g corn kernels (½ cup) 75g kidney beans (½ cup) 80g cooked chicken 2 tbsp coriander 2 tbsp lime juice ½ tsp ground cumin Himalayan sea salt Freshly ground pepper ! #kaylaitsines Bikini Body Recipe Guide 59 DAY SIX  WEEK TWO DAY SIX BREAKFAST Using a clean dish towel or cheese cloth, place grated FRITTERS zucchini and carrot inside the cloth. Squeeze and drain ¼ medium zucchini, all the liquid out of the vegetables completely. grated (¼ cup) ½ medium carrot, grated In a large bowl, combine drained zucchini, carrot, egg, (½ cup) 1 egg quinoa and baking powder. Season with salt and 90g cooked quinoa (½ pepper, to taste. cup) 60g cooked peas (½ cup) Heat a large non stick pan over medium high heat. ½ tsp baking powder Scoop 2 large spoonfuls of batter for each fritter, 1 tsp Himalayan sea salt flattening with a spatula, and cook until the underside is Freshly ground pepper nicely golden brown, about 2 minutes. Flip and cook on 60g low fat ricotta (¼ cup) the other side, about 1-2 minutes longer. 1 piece of rye bread, toasted In a small bowl mash the peas. Place the fritter on a plate. Top with ricotta and smashed peas. Enjoy with a piece of toasted rye. ! #kaylaitsines Bikini Body Recipe Guide 61  WEEK TWO DAY SIX SNACK Did you know: Walnuts are rich source of energy and SNACK WALNUTS contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum 20g walnuts health! Look for walnuts that display a bright brown color, compact, uniform in size and feel heavy in hand. They should be free from cracks, mould, spots and rancid smell! ! #kaylaitsines Bikini Body Recipe Guide 62  WEEK TWO DAY SIX LUNCH Add all the salad ingredients to a bowl BROWN RICE & ORANGE SALAD and combine. 90g cooked brown rice (½ cup) Dressing - combine all dressing ½ small carrot, sliced (¼ cup) ingredients except the coriander in a ½ medium red capsicum, sliced (¼ cup) food processor until smooth. Add 30g cabbage, shredded (¼ cup) coriander and pulse a few times until 40g edamame beans (¼ cup) incorporated. 1/2 orange, flesh removed and sliced 80g cooked chicken 1 tbsp raisins Add the dressing to the salad and toss to combine. Dressing ½ orange, skin removed Serve! ½ tsp apple cider vinegar ½ tsp raw honey ¼ cup coriander, finely chopped 1 tbsp water Himalayan sea salt Freshly ground pepper ! #kaylaitsines Bikini Body Recipe Guide 63  WEEK TWO DAY SIX SNACK Add all ingredients to a high speed blender and blend BERRY BLISS SMOOTHIE until smooth. 75g mixed berries (½ cup) Pour into a glass and enjoy! 200g low fat yoghurt 10g protein powder 250mL low fat milk (1 cup) ! #kaylaitsines Bikini Body Recipe Guide 64  WEEK TWO DAY SIX DINNER Combine all ingredients in a large bowl and toss to QUINOA TABOULI combine. Add a pinch of Himalayan sea salt to taste. 180g cooked quinoa (1 Enjoy! cup) Small handful kale, shredded (½ cup) ½ medium cucumber, sliced (½ cup) ½ medium tomato, diced 2 tbsp red onion, diced 40g cooked lentils (¼ cup) 80g grilled chicken ¼ cup lemon juice ½ cup mint, chopped ¾ cup parsley, chopped ! #kaylaitsines Bikini Body Recipe Guide 65  DAY SEVEN ! #kaylaitsines Bikini Body Recipe Guide 66  WEEK TWO DAY SEVEN BREAKFAST & SNACK Preheat oven to 180C/360F. Grease a ramekin with BAKED EGGS coconut oil. 2 pieces of rye toast In a large bowl add the eggs and water, whisk to 20g low fat grated cheese combine. Add the spinach, mushrooms, tomato and 2 eggs stir to combine. Transfer the egg mixture to your Small handful spinach (½ cup) ramekin. Top with low fat grated cheese. Small handful mushrooms, chopped (⅓ cup) Bake in your preheated oven for 15-20 minutes or until ⅓ medium tomato, the egg mixture is cooked and golden. chopped 2 tbsp water Serve with two pieces of toasted rye bread. Add all ingredients to a high speed blender and blend MANGO SMOOTHIE until smooth. Add more water if needed. 100g low fat yoghurt Pour into a glass and sip! 1 mango 30g rolled oats (¼ cup) 10g protein powder 1 tsp cinnamon 1 cup water ! #kaylaitsines Bikini Body Recipe Guide 67  WEEK TWO DAY SEVEN LUNCH Place 2 nori sheets shiny side down on your cutting NORI ROLLS board. 2 sheets of nori Fill with brown rice, chicken, spinach, capsicum, 45g brown rice (¼ cup) cucumber, carrot, beetroot and a drizzle of yoghurt. 80g cooked chicken Small handful spinach (½ cup) Roll each nori sheet up tightly and slice into pieces with ½ medium red capsicum, a sharp knife. finely sliced (½ cup) ½ small cucumber, finely Serve! sliced (¼ cup) ½ medium carrot, finely sliced (½ cup) 30g purple cabbage, shredded (¼ cup) 100g low fat yoghurt ! #kaylaitsines Bikini Body Recipe Guide 68  WEEK TWO DAY SEVEN SNACK Enjoy one of the muesli bars you made or follow the SNACK MUESLI BARS method below. 180g muesli (1½ cup) Mix together the mixed nuts, apricots and muesli in a 60g mixed nuts & seeds large bowl. In a food processor add the nut butter, 60g nut butter water and Medjool dates, mix until a paste has formed. ¼ cup water 12 Medjool dates, pitted 12 dried apricots, diced Add the date paste into the muesli and mix. Keep mixing until the date paste is fully coating all dry ingredients. Line a baking tray with cling wrap and pour the mixture into the tray. Flatten down the top with the back of a spoon and place in the freezer to set for 1-2 hours. Cut into bars. Eat one bar and wrap the rest in foil or cling wrap. Store in the freezer for an easy snack to go! ! #kaylaitsines Bikini Body Recipe Guide 69  WEEK TWO DAY SEVEN DINNER Preheat oven to 220C/430F. DINNER PIZZA Add the quinoa, salt, water, mixed herbs and egg to a 90g cooked quinoa (½ food processor and blend until a batter has formed. cup) ⅛ tsp Himalayan sea salt 70mL water (¼ cup) Line a pizza tray with baking paper and spread the 1 tbsp mixed herbs batter in a circle on the paper. 1 egg 20g low fat feta Bake the base for 15-20 minutes or until golden and ½ medium tomato, sliced slightly crispy. Small handful spinach (½ cup) Add the toppings to the pizza and return to oven for a ½ medium red capsicum, further 5-10 minutes or until the toppings are warmed sliced (½ cup) and the cheese has melted. Serve! ½ medium carrot, sliced (½ cup) 20g low fat grated cheese ! #kaylaitsines Bikini Body Recipe Guide 70  A healthy outside, starts from the inside. - Robert Urich -