Kayla Itsines Recipes

Kayla Itsines has transformed the figures of millions of women around the world with her Bikini Body Guide workouts and recipes. And the fitness influencer has released over new recipes in her new book, The Bikini Body Motivation & Habits Guide, to support your exercise routine. Thankfully, Kayla does not promote cutting out certain foods, instead favouring a healthy, balanced diet - and it even includes pancakes for breakfast!

Put the plan to the test with our one-day meal plan from Kayla's new book. STORY: Kayla Itsines shares her fitness tips with HELLO! 1. Place the flour and baking powder in a mixing bowl and stir to combine. Whisk the banana, milk and vanilla extract together in a second bowl until well combined.

Pour into the dry ingredients and whisk until smooth. Add the blueberries and mix gently. Set aside for 10 minutes to rest. 2. Heat a non-stick frying pan over medium-high heat and spray lightly with oil spray. Pour a ladleful of the batter into the pan. Cook for 1-2 minutes or until bubbles rise to the surface and the bottom is golden brown. Use a spatula oil spray to flip and cook for a further 1-2 minutes or until golden brown and cooked through.

Transfer to a plate and cover loosely with foil to keep warm. 3. Repeat with the remaining batter to make two pancakes in total. To serve, place the pancakes on a serving plate. Top with the yoghurt and maple syrup. To make the rocket and white bean dip, place the rocket leaves, cannellini beans, garlic, lemon juice, cumin, salt, sea salt and ground black pepper and 1 tablespoon of water in a food processor and pulse until smooth and creamy.

To save time, you can make the dip the night before and store in an airtight container in the refrigerator. To serve, place the rocket and white bean dip in a small bowl and serve with the rice crackers. 1. Fill a saucepan with water and bring to the boil. Stir in the pearl couscous and simmer over medium heat for 10-12 minutes or until al dente.

Drain and set aside to cool for 10 minutes. 2. Place the pearl couscous, four bean mix, onion, pepper, corn, coriander, chilli, salt and pepper in a mixing bowl and toss gently to combine. 3. To serve, place the lettuce leaves on a plate and fill with the pearl couscous mixture. Serve with lime wedges on the side and garnish with micro herbs (if using).

1. Place the dates in a heatproof bowl, cover with boiling water and leave to soak for 30 minutes to soften. 2. Transfer the dates and 21/2 tablespoons of the soaking water to a high-powered blender, along with half the sliced banana, the cacao powder and vanilla, and blend until smooth. 3. To serve, layer the date and banana mixture with the yoghurt in a jar or small bowl, top with the remaining slices of banana and sprinkle over the cacao nibs.

1. Preheat the oven to 200°C (180°C fan/gas 6) and line a baking tray with baking paper. 2. Combine the pistachios, breadcrumbs, lemon juice, mustard and honey in a small bowl. Season with salt and pepper, if desired. Spread the mixture evenly over the top of the salmon fillet, pressing lightly to adhere. 3. Place the salmon fillet on the lined tray and spray lightly with oil spray.

Bake in the oven for 10-12 minutes or until cooked to your liking. Transfer to a plate and set aside to rest for 2 minutes. 4. Meanwhile, to make the zesty quinoa, bring the quinoa and 160 ml of water to the boil in a small saucepan over high heat, stirring occasionally.

Reduce the heat to low and simmer, covered, for 10-12 minutes or until the liquid has been absorbed and the quinoa is tender. 5. Meanwhile, add 5 cm of water to a saucepan and insert a steamer basket. Cover with a lid and bring the water to the boil over high heat, then reduce the heat to medium. Add the tenderstem broccoli and asparagus and steam, covered, for 4-5 minutes or until the vegetables are tender-crisp. 6. Place the quinoa, tenderstem broccoli, asparagus, fennel, spinach, dill, capers, cumin, lemon zest and juice in a mixing bowl and toss gently to combine. 7. To serve, place the quinoa mixture on a serving plate and top with the pistachio-crusted salmon.

A tuna mayonnaise baguette has 500 calories. An avocado has 275 calories. A quarter pounder with cheese has 515 calories. Egg fried rice 250 calories. 3375 calories. To lose a pound you'll need to burn off the same amount of calories. If you walk a mile at a decent pace you'll burn off between 70 - 110 calories. This rate of burn off will change with speed, distance and environmental factors such as temperature and type of clothing.

Crispy Green Freeze-Dried Fruits, Non-GMO, Gluten Free, No Sugar Added, Fruit Variety Pack, 0.36 Ounce (16 Count) Buy Now Calories - How Many Each Day? The average healthy male needs - 2500 each day. The average healthy female needs - 1900 each day. These amounts can differ for each individual depending on age, job, weight, lifestyle, metabolism and mobility.

Walking for Health Buy Now To Binge or Not To Binge? You may want to go out for a special celebration meal some day but what do you do if you're following this small steps guide? The answer lies within you. Learn to listen to your body. There's no way you should miss going out with friends and family but be wise and moderate your intake. Give yourself a cut off time and stick to it.

No more food after 8.30pm, only a drink? It's better to help your body learn to handle sensible amounts of food each day, rather than binge one day and have little the next. All photographs by chef-de-jour unless otherwise stated. Please contact the author if you suspect this article has been stolen. Lose Weight the Proven Way and Keep it off.

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