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.
Breakfast: Blueberry Pancakes
SERVES 1 (MAKES 2 PANCAKES) | PREP TIME 5 MINUTES, PLUS 10 MINUTES RESTING TIME | COOKING TIME 10 MINUTES | DIFFICULTY EASY
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- 70 g wholemeal plain flour
- 1 teaspoon baking powder
- ½ banana, peeled and mashed
- ¼ cup (60ml) semi-skimmed milk
- ½ teaspoon pure vanilla extract
- 80g blueberries
- 150g low-fat plain yoghurt
- 2 teaspoons pure maple syrup
- 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.
- 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.
- 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.
Morning Snack: Rice Crackers with Rocket & White Bean Dip
SERVES 1 | PREP TIME 5 MINUTES | DIFFICULTY EASY
- 12 plain rice crackers
- Lemon juice, to taste
- 1.4 teaspoon ground cumin
- Seas salt and ground black pepper, to taste
- 1 large handful rocket leaves, roughly chopped
- 75g tinned cannellini beans, drained and rinsed
- ¼ garlic clove, crushed
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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. drained and rinsed. To serve, place the rocket and white bean dip in a small bowl and serve with the rice crackers.
Lunch: Lettuce Cups
SERVES 1 | PREP TIME 10 MINUTES, PLUS 10 MINUTES COOLING TIME | COOKING TIME 15 MINUTES | DIFFICULTY EASY
- 30 g pearl couscous
- 1 fresh red chilli, finely chopped
- 150 g tinned four bean mix drained and rinsed
- sea salt and ground black pepper, to taste
- ¼ small red onion, diced
- ¼ medium red pepper, seeds removed
- 3 large cos lettuce leaves, bases trimmed
- 15 g corn kernels
- Lime wedges, to serve
- 1 heaped tablespoon chopped micro herbs, to garnish
- Fresh coriander (optional)
- 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.
- Place the pearl couscous, four bean mix, onion, pepper, corn, coriander, chilli, salt and pepper in a mixing bowl and toss gently to combine.
- 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).
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Afternoon Snack: Chocolate & Banana Mousse
SERVES 1 | PREP TIME 5 MINUTES, PLUS 30 MINUTES SOAKING TIME | DIFFICULTY EASY
- 1½ medjool dates
- ½ medium banana, peeled and sliced
- 1 teaspoon raw cacao powder
- ¼ teaspoon pure vanilla extract
- 300 g low-fat plain yoghurt
- raw cacao nibs, to garnish
- Place the dates in a heatproof bowl, cover with boiling water and leave to soak for 30 minutes to soften.
- 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.
- 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.
DINNER: Pistachio-crusted Salmon with Zesty Quinoa
SERVES 1 | PREP TIME 20 MINUTES | COOKING TIME 15 MINUTES | DIFFICULTY EASY
- 20 g unsalted pistachio kernels, chopped
- 20 g panko breadcrumbs
- squeeze of lemon juice, to taste
- 2 teaspoons Dijon mustard
- ½ teaspoon honey
- sea salt and ground black pepper, to taste
- 85 g salmon fillet, skin removed, deboned oil spray
- 60 g quinoa
- 45 g tenderstem broccoli, ends trimmed
- 5 asparagus spears, ends trimmed
- ¼ small fennel bulb, thinly sliced
- 1 small handful baby spinach leaves
- 2½ tablespoons chopped fresh dill
- 2 teaspoons capers, rinsed
- pinch of ground cumin
- finely grated zest and juice of 1 lemon
- Preheat the oven to 200°C (180°C fan/gas 6) and line a baking tray with baking paper.
- 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.
- 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.
- 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.
- 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.
- Place the quinoa, tenderstem broccoli, asparagus, fennel, spinach, dill, capers, cumin, lemon zest and juice in a mixing bowl and toss gently to combine.
- To serve, place the quinoa mixture on a serving plate and top with the pistachio-crusted salmon.
The Bikini Body Motivation and Habits Guide by Kayla Itsines is out now, published by Bluebird (£16.99).