Fitness queen and CEO of the Sweat empire Kayla Itsines has offered a look at her typical daily diet, and revealed why she doesn’t believe you should deprive yourself of any specific food group if you want to get lean fast.
The 29-year-old from Adelaide said she is a huge subscriber to the motto ‘a little of everything in moderation’, and so while she seeks to remain slim, she also doesn’t deprive herself of the foods she loves.
Kayla said she mainly follows a Mediterranean-style diet that is packed full of Greek foods from her heritage.
‘This means a wide variety of vegetable and fruit as snacks, and a good mix of vegetables, protein and carbohydrates in my meals,’ she wrote on her website.
Kayla said she also eats more than you might expect, because she is eating to ‘fuel’ her body for a day of workouts and training clients.
Fitness queen and CEO of the Sweat empire Kayla Itsines (pictured) has offered a look at her typical daily diet
The 29-year-old (pictured) from Adelaide said she is a huge subscriber to the motto ‘a little of everything in moderation’ and she follows a Mediterranean diet with plenty of Greek foods
For breakfast, Kayla said if she’s at home, she’ll often have ‘a lot of vegetables with two pieces of toast’.
This could be foods like tomatoes, capiscum, cucumber and avocado, which are all then drizzled with extra Virgin olive oil, fresh basil, dried oregano and salt and pepper.
‘I eat my toast with olive oil (yes, that’s even more olive oil – what can I say, I’m Greek!) as I prefer it to butter,’ the 29-year-old said.
Kayla added that she is lactose intolerant and so tries to limit her intake of dairy where possible.
She’ll add a cup of Turkish coffee to her breakfast at home.
If she’s out, Kayla said she loves to order scrambled eggs with chilli with a side of chilli kale as she ‘loves’ spicy food.
She is also known to get sauteed mushrooms, tomatoes and avocado with toast and a piccolo latte with dairy-free milk.
Lunch for the busy 29-year-old is ‘really simple’, and her go-to dish is a tuna salad packed full of vegetables (pictured)
‘It’s a healthy lunch you can make in under five minutes – just chop up the vegetables and basil and put them in your bowl, add tuna and dressing and you’re good to go!’ Kayla (pictured) said
Lunch for the busy 29-year-old is ‘really simple’, partly because she is often in the middle of working and needs to grab something healthy but delicious as quickly as possible.
‘If I’m at home, I’ll often make a quick tuna salad,’ Kayla said.
To replicate her go-to dish, all you need is some canned tuna, brown rice, fresh basil, cucumber, tomato, capsicum and red onion.
Kayla’s dressing is olive oil, dried oregano, balsamic vinegar, salt and cracked pepper.
‘It’s a healthy lunch you can make in under five minutes – just chop up the vegetables and basil and put them in your bowl, add tuna and dressing and you’re good to go!’ Kayla said.
Other favourite lunchtime dishes include rice paper rolls, sushi, crunchy salad rolls with protein or a Greek dish like stuffed capsicum.
As long as she has some sort of protein with rice or pasta and salad or vegetables, Kayla said she is fine.
Dinner is where Kayla really varies her diet, and she often eats everything from pasta (pictured) to noodle dishes and Thai food
Dinner is where Kayla really varies her diet, and she said it’s difficult to explain what she eats on a day-to-day basis.
‘When we eat together as a family, we have a lot of share dishes on the table, and we each eat a selection of the dishes we like!’ she said.
These dishes could include pasta dishes, salads, roasted vegetables and meat including skewers, baked chicken schnitzel or gyros (kebabs).
Kayla also said she enjoys Thai food, curries and noodle dishes at dinnertime, but always makes sure she has protein, carbohydrates and plenty of veg in every meal.
Kayla (left) said she is not a massive snacker, as she often eats decent-sized meals that mean she is fuelled for the majority of the day, but when she does she often goes for fruit (right)
Kayla said she is not a massive snacker, as she often eats decent-sized meals that mean she is fuelled for the majority of the day.
However, if her body is telling her she is hungry one particular day and she feels as if she is hungry, Kayla said she’ll always eat something.
‘There are so many easy healthy snacks you can eat throughout the day. I’ll often have fresh fruit from Yiayia and Papou’s garden, which always tastes amazing, and I might add some Greek yoghurt and a drizzle of honey and cinnamon on top,’ Kayla said.
Her veggie snack go-tos include raw vegetable sticks with tzatziki.
Kayla said she is fine to eat Greek yoghurt, because it’s low in lactose and so is the main form of dairy she can enjoy.
‘My philosophy on food is really simple: I believe in having a healthy balanced diet, and the food you eat should make you feel good’ Kayla said
‘My philosophy on food is really simple: I believe in having a healthy balanced diet, the food you eat should make you feel good, it shouldn’t feel like a chore to make it or eat it, and you should eat the foods you enjoy,’ Kayla said.
You should also never cut out entire food groups as you’ll end up craving them later.
Eat with people if it’s possible, Kayla concluded, as food is meant to be shared and enjoyed.
Pause between every mouthful so you know when you’re completely full.