The healthy meal plan you'll be able to stick to: Food blogger Leah Itsines shares her new four-week programme to …

She’s the little sister of global fitness star, Kayla, with a rather big following of her own.

And now, Adelaide-based food blogger, Leah Itsines, has launched a healthy eating plan and e-book – BARE – which stands for Balanced And Realistic Eating.

Speaking to FEMAIL as the book launches, Leah exclusively revealed one of the recipes from the book – as well as her own approach to food and diet and a typical day on her plate.

Adelaide-based food blogger, Leah Itsines (pictured), has launched a healthy eating plan and e-book - BARE - which stands for Balanced And Realistic Eating

Adelaide-based food blogger, Leah Itsines (pictured), has launched a healthy eating plan and e-book - BARE - which stands for Balanced And Realistic Eating

Adelaide-based food blogger, Leah Itsines (pictured), has launched a healthy eating plan and e-book – BARE – which stands for Balanced And Realistic Eating

Speaking to FEMAIL, Leah (pictured with Kayla) exclusively revealed one of the recipes from the book - as well as her own approach to food and diet and a typical day on her plate

Speaking to FEMAIL, Leah (pictured with Kayla) exclusively revealed one of the recipes from the book - as well as her own approach to food and diet and a typical day on her plate

Speaking to FEMAIL, Leah (pictured with Kayla) exclusively revealed one of the recipes from the book – as well as her own approach to food and diet and a typical day on her plate

According to the 22-year-old (pictured), the book came about as she wanted to show people how easy it can be to take a balanced, delicious approach to food, without putting on weight

According to the 22-year-old (pictured), the book came about as she wanted to show people how easy it can be to take a balanced, delicious approach to food, without putting on weight

According to the 22-year-old (pictured), the book came about as she wanted to show people how easy it can be to take a balanced, delicious approach to food, without putting on weight

According to the 22-year-old, the book came about because she wanted to show people how easy it can be to take a balanced and delicious approach to eating, without putting on weight or eating unhealthily:

‘I don’t diet in any way,’ Leah told FEMAIL.

‘Instead, I eat a very balanced diet of meats, seafood, fruits, vegetables and all the other good stuff.

‘I find that when people are on a “diet”, they talk about losing a huge amount of weight in a small period of time by being restrictive and cutting important foods out of your diet.

‘I think it’s super important to eat in a way that you don’t feel like you’re restricting yourself, that suits and supports your lifestyle. 

‘There is no quick fix or one shoe fits all for eating healthily – instead you should be eating to support your lifestyle and your goals.’

On a typical day on her plate, Leah will enjoy Burrito bowls (pictured) - which she prepares in advance and keeps in the fridge

On a typical day on her plate, Leah will enjoy Burrito bowls (pictured) - which she prepares in advance and keeps in the fridge

On a typical day on her plate, Leah will enjoy Burrito bowls (pictured) – which she prepares in advance and keeps in the fridge

The new book features over 60 recipes that have been tailored into a four-week meal plan approved by a nutritionist (pictured: Leah Itsines)

The new book features over 60 recipes that have been tailored into a four-week meal plan approved by a nutritionist (pictured: Leah Itsines)

The new book features over 60 recipes that have been tailored into a four-week meal plan approved by a nutritionist (pictured: Leah Itsines)

The new book features over 60 recipes that have been tailored into a four-week meal plan approved by a nutritionist (pictured: Leah Itsines)

The new book features over 60 recipes that have been tailored into a four-week meal plan approved by a nutritionist (pictured: Leah Itsines)

The new book features over 60 recipes that have been tailored into a four-week meal plan approved by a nutritionist.

It also includes handy sections on proteins, carbohydrates and fats – as well as how you can tailor your approach to eating so that it’s nutritionally sound without being restrictive.

‘Unfortunately there is so much information out there – and lots of it isn’t factually correct,’ Leah explained.

‘Often, many people read and hear things which are purely speculation and aren’t factual – which can do more harm than good.

‘This was one of the main reasons for releasing my new e-book, BARE. 

‘I want to help to educate women around the world and provide them with factual nutritional information that will allow you to make educated judgments about lifestyle and meals in the kitchen. 

‘The BARE guide is tailored to the Australian National Guide to Healthy eating.’

'For breakfast this morning, I ate at my Yiayia's (grandmother's house, so I had fresh homemade bread, fresh garden tomatoes, olives, feta and two boiled eggs' Leah (pictured with Kayla and their mother) said

'For breakfast this morning, I ate at my Yiayia's (grandmother's house, so I had fresh homemade bread, fresh garden tomatoes, olives, feta and two boiled eggs' Leah (pictured with Kayla and their mother) said

‘For breakfast this morning, I ate at my Yiayia’s (grandmother’s house, so I had fresh homemade bread, fresh garden tomatoes, olives, feta and two boiled eggs’ Leah (pictured with Kayla and their mother) said

A sample day on Leah Itsines’s plate

* BREAKFAST: ‘This morning I ate at my Yiayia’s (grandmother’s house), so I had fresh homemade bread, fresh garden tomatoes, olives, feta and two boiled eggs.

* SNACK: Sweet potato and zucchini slice.

* LUNCH: ‘Burrito bowls are my favourite as they are super easy to make and can be packed easily for lunch at work’.

* SNACK: Raw vegetables and spicy hummus.

* DINNER: ‘Tonight my family and I are making homemade pizza with wholemeal Pita bread as a base, and plenty of veggies, roast chicken, pesto and balsamic glaze’.

The Adelaide-based food blogger has always had an interest in food. 

While she said every single day she’ll eat differently, Leah is a fan of wholefoods and fresh ingredients:

‘For breakfast this morning, I ate at my Yiayia’s (grandmother’s house, so I had fresh homemade bread, fresh garden tomatoes, olives, feta and two boiled eggs’ she said.

‘For a snack, I like sweet potato and zucchini slices, as well as raw vegetables and spicy hummus.’

At lunchtime, the 22-year-old loves to whip up Burrito bowls – from her four-week meal plan.

‘Then, tonight my family and I are making homemade pizza with wholemeal Pita bread as a base, and plenty of veggies, roast chicken, pesto and balsamic glaze.’ 

The 22-year-old loves whipping up dishes (pictured) at home with her family

The 22-year-old loves whipping up dishes (pictured) at home with her family

The 22-year-old loves whipping up dishes (pictured) at home with her family

Leah Itsines’s black bean chilli con carne

Leah Itsines shared her black bean chilli con carne recipe with FEMAIL (pictured)

Leah Itsines shared her black bean chilli con carne recipe with FEMAIL (pictured)

Leah Itsines shared her black bean chilli con carne recipe with FEMAIL (pictured)

Serves 2

INGREDIENTS

250 grams lean beef mince, un-cooked

1.5 cups of basmati rice, cooked

1/2 red capsicum, finely diced

1/2 small brown onion, finely diced

2 garlic cloves, crushed

150 grams canned black beans, washed and drained

1 400 gram can of crushed tomatoes

1 tablespoon of coriander stems, finely diced 

1/4 teaspoon of chilli flakes

1/2 teaspoon curry powder 

Pinch of cayenne pepper

1/2 teaspoon of mustard powder

1/4 teaspoon of paprika

1/2 teaspoon of ground cumin

DIRECTIONS

1. Using a deep saucepan, heat two tablespoons of olive oil on a medium to high heat.

2. Add onion, garlic, coriander stems and capsicum to cook for three minutes, stirring constantly.

3. Add in the mince, separating it into small pieces. Wait for the excess water to completely evaporate. Add in the black beans and stir for a further minute.

4. Add in the crushed canned tomatoes and 1/4 cup of water.

5. Add in all other spices and leave to simmer for 15 minutes. Taste and season to your liking.

6. Serve with basmati rice. 

Finally, the food blogger spoke about her health and fitness rules, which include moving for 20-30 minutes four or five days a week

Finally, the food blogger spoke about her health and fitness rules, which include moving for 20-30 minutes four or five days a week

Finally, the food blogger spoke about her health and fitness rules, which include moving for 20-30 minutes four or five days a week

Finally, the food blogger spoke about her health and fitness rules, and the workouts she swears by:

‘I like to keep active, so whether that’s walking for 20-30 minutes in the morning or working out, I make sure I’m doing something four or five days a week with a couple of days off,’ Leah said.

‘I believe consistency is key, so find something you like and push to improve yourself each and every time.

‘Eat to nourish your body and support your lifestyle. Find what works for you and what you enjoy and do it consistently, week in, week out. The rest is simple.’

Leah Itsines’s new e-book is available to download now, for AUD $39.97. For more information, please click here. You can also follow Leah on Instagram here

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