A Day On My Plate

Posted by Kayla at

This blog is something that you girls have asked for SO much! So I thought I would share what I typically eat on any given day. I decided to lay it out like my Nutrition HELP guide, as I usually eat in accordance to those meal types and portion sizes. This is also an added bonus day for all you girls following the HELP Guide at the moment ;)

With so many fad diets and quick cleanses being promoted, I would like to explain a little about why I eat the types of foods I do, and how having a balanced diet is super important for your overall health. I like to incorporate the five food groups, plus a small amount of healthy fats, into my daily diet as these all provide different nutrients and benefits my body needs to function optimally.

Below is an image of what a typical ‘Kayla Itsines Day on My Plate’ looks like. I have set this out like my Nutrition HELP Guide to make it easier to read and incorporate into your meal plans!



You will notice that I include carbs in my daily meals, shock horror!  The reason carbohydrates are so important is because they are our bodies’ preferred source of energy. They also provide amazing nutrients such as protein, fibre and B vitamins. I always stick to complex (brown) carbohydrates because these aren't broken down quite as quickly by our bodies. Eating carbs helps to keep me full throughout the day and they give me the energy I need to workout and do all my daily activities. My favourites are brown rice, wholemeal bread, quinoa and oats.

Fruit is another important part of my diet. I absolutely love snacking on fruit when I am feeling like something sweet! They are generally a good source of vitamins, potassium and and dietary fibre. The smoothie that I have included below is amazing when you want something delicious and sweet.

Vegetables and legumes should be a main part of any diet as they are full of vitamins, minerals, fibre and a range of phytochemicals - which help the body to fight disease. Apart from this, vegetables and legumes are so good for you because they undergo minimal processing. Many people fill their diets with heavily processed foods that are full of additives, fat and sugar. By choosing to eat more vegetables you are eating wholesome ingredients that have not lost their nutritional value through extensive 'refining' processes.

As I am of Greek heritage, lean meats are a regular part of my diet. Foods such as fish, chicken, turkey, beef and eggs are some of our body’s best sources of protein. Protein is important because it helps to keep us full in between meals, helps curb those pesky sugar cravings, and helps our bodies recover after a workout or a long day. These foods are unique because they provide our bodies with all nine “essential amino acids” which our bodies cannot produce on their own. They also contain vitamins and minerals that can be difficult to get from plant foods. As you can see from the meal plan below, I like to incorporate a source of protein in each of my main meals.

Milk & milk products, such as yoghurt and cheese, also play an important role in a balanced diet because they contain protein and good amounts of calcium, which is important for bone health. I usually incorporate milk in my smoothies or coffee, however one of my favourite snacks ever is greek yoghurt with berries. If you are ever feeling something sweet and satisfying, you need to try this!

Healthy fats are another super important part of your diet. Many people shy away from these due to the word ‘fat’, however it is important to understand that not all fats are “bad fats”. Foods such as avocado, nuts and seeds are able to provide your body with “essential fatty acids”, which your body is unable to produce on its own. Eating a small amount of healthy fats is important because they play an important role in cell structure, cell function, and inflammation processes. Healthy fats are also great for maintaining healthy skin and hair. Avocado is my absolute favourite and I add it to my toast almost everyday!

As you can see I try to eat a large variety of food on any given day. Not only is this good for my body, but it also keeps my meals interesting! I will also point out that I don’t eat the same meals every single day. Sometimes I will eat oats instead of eggs for breakfast, and replace the wrap for a rice or quinoa salad at lunch time. Regardless of what meals I eat, I always try to use the freshest and minimally processed ingredients as possible. As you can see, it is super easy and inexpensive to eat ‘healthy’. There are no fancy superfoods or outrageous ingredients that you need to spend a fortune on. Simple food, put together to taste delicious.

I hope you enjoyed this blog, girls!

Love, Kayla xx

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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