BARE LEAN

LEANER. FITTER. STRONGER. MORE CONFIDENT. YOU.

FREE TRIAL

@leahitsines @bareguide #leahitsines #barelean Return to top

1
 CONTENTS
Click on any heading to link to the page

LET’S BEGIN WEEKLY PLANNERS

Terms & conditions 3 Weekly planner and shopping list 29
Hey, you! 4 Weekly planner 30
Before we start 5 Shopping list 31
Thank you 32
BARE LEAN EXERCISE
Exercise & the workouts 7
Strength 1 8
Challenge 1 9
HIIT 1 10
Circuit 1 11
Stretch 1 12

BARE LEAN FOOD

The food 14
Breakfast burrito 17
Peanut butter on toast 18
Zucchini protein oats 19
Mocha bliss balls 21
Spinach and sweet potato triangles 22
Yoghurt, PB and apple 23
Chicken stir-fry 25
Grilled vegetable focaccia 26
Meatloaf 27
Teriyaki fish with Asian greens 28

@leahitsines @bareguide #leahitsines #barelean Return to top

2
 BARE Guide Free Trial
TERMS AND CONDITIONS
1. Information about us
The Leah Itsines’ BARE Lean Guide (“Guide”) is published and produced by The Nourishing Cook Pty Ltd ABN 69 606 617 181 (“we”, “us”, “our”).

2. Materials contained in the Guide

2.1 The content in the Guide is written with the assistance of an accredited practicing dietitian.
2.2 The recommendations contained in the Guide are not formulated to specific dietary or nutritional deficiencies, allergies and/or health conditions. If
you experience any of these, we recommend you immediately seek professional advice from a qualified health professional, such as a general practitioner
or an accredited practicing dietician.
2.3 The material and content contained in the Guide are intended to support general health, wellbeing and a healthy lean journey, however, they are not a
substitute for professional medical advice, diagnosis or treatment.
2.4 Users of the guide should not rely exclusively on the information provided, as generic guidelines have been used to capture a broad-spectrum
audience.
2.5 Any specific health and medical questions should be raised with your healthcare professionals prior to and during your use of the Guide.

3. Your status
By purchasing and downloading the Guide, you:
3.1warrant that:
(a) You are legally capable of entering into binding contracts; and
(b) You are at least 18 years old; and
3.2 Agree to these Terms and Conditions.

4. Refunds
Please note the Guide, once purchased and downloaded, is deemed as used. Therefore, we will only provide refunds of purchased and downloaded
Guides in our absolute discretion.
5. Intellectual Property
5.1 The information and material contained in the Guide comes from a number of sources, including the personal experiences of Leah Itsines, the
experiences of others who have granted their permission for the use of their material and lawfully copied material.
5.2 The information, materials and any intellectual property rights contained in the Guide are owned or licensed by us and subject to copyright protection.
5.3 While you may use the Guide for your own personal use, no part of the Guide may, in any form or by any electronic, mechanical, photocopying,
recording or any other means be reproduced, stored in a retrieval system or be broadcast, sold, transmitted or be made available to any third party without
our prior written consent, which consent may be withheld in our absolute discretion.

6. Warranty and release

6.1 By purchasing and downloading the Guide, you acknowledge, agree, represent and warrant that you have not relied upon any statement,
representation, warranty, guarantee, condition, advice, recommendation, information, assistance or service provided or given by us or anyone on our
behalf in respect of the Guide.
6.2 You agree that by purchasing and downloading the Guide, you irrevocably release us and any entity associated with us from any claim in respect of
your use of the Guide (including any claim in respect of and illness, injury or death) or any loss, cost, expense or liability suffered by you as a result of
using the Guide.

7. Limitation of liability
We will not be held liable for the interpretation or use of information provided in the Guide. We make no warranties or representations, expressed or
implied, as to the accuracy or completeness, timelessness or usefulness of any options, advice, services or other information contained or referred to in
the Guide. We do not assume any risk for your use of this information, as such material or content may not contain the most up-to-date information.

8. General
8.1 These Terms and Conditions contain the entire understanding between you and us concerning the Guide and supersedes all prior communication.
8.2 The whole or any part of a clause of these Terms and Conditions shall be capable of severance without affecting the rest of these Terms and
Conditions.
8.3 These Terms and Conditions shall be governed by the laws of South Australia. Each party irrevocably and unconditionally submits to the exclusive
jurisdiction of the courts of South Australia.
8.4 Our failure to enforce any provision under these Terms and Conditions will not waive our right thereafter to enforce any such provision.
8.5 Our privacy policy is a separate document that is available on our website.

@leahitsines @bareguide #leahitsines #barelean Return to top

3
Hey, you!
Welcome and thank you so much for signing up to the BARE Lean free trial!

I am super excited you are here! I wanted to provide you with a sneak peak of BARE Lean. If you are new to the community,
BARE stands for Balanced and Realistic Eating.

BARE Lean is a guide designed to support you to feel leaner, fitter, stronger and more confident within yourself. BARE Lean
consists of new and exclusive recipes, workouts, educational resources and online support, which are all the tools you’ll
need to achieve your goals. Please note, this free trial is just a snapshot of what the FULL BARE Lean guide has to offer. I
hope you love it as much as I have loved creating it for you!

My passion for helping women achieve their health and fitness goals started when I worked as a personal trainer, and has
continued to grow through the BARE community. Listening to women’s stories from the community provided me with the
inspiration to create a guide, that not only helps women achieve their goals, but more importantly maintain them. I have
worked closely with an Accredited Practicing Dietitian to provide you with the tools, education and support for success.

BARE Lean is so special to me, because it’s exactly what I needed for my own journey. A few years ago, I had a back injury
which had a huge impact on me both mentally and physically. I am now on my own BARE Lean journey making
progress towards a range of goals. For me, my BARE Lean goals incorporate progress in health, strength, fitness, comfort
and confidence. It’s about how I FEEL rather than just a number on the scales. To track my progress towards these goals
every fortnight I check-in on a range of non-scale measures, these include:

• How comfortably I fit into my clothes

• How fit and strong I feel in my workouts (i.e. how fast/far I can walk, how heavy I can lift, how many reps I can do)
• How comfortable I feel in a bikini
• How confident I feel in myself
• My energy levels (both physical and emotional)

Changing my mindset from numbers to how I FEEL has been life

changing for me. So, I challenge you to do the same! Think differently
and more broadly about what you would like to achieve, how you will
get there and how you will track your progress along the way.

To support you in your own BARE Lean journey, the FULL guide
provides all of the following:
• 120+ NEW recipes exclusive to BARE Lean
• 30+ workouts and exclusive BARE Lean workout videos
• Interactive online progress and accountability trackers
• 12 weeks worth of customisable meal planners and
shopping lists
• Individually tailored portion sizes
• Live chat support, online forum and access to our official BARE
Facebook community group
• Swaps and alternatives to cater for allergies, intolerances and
food preferences
• Educational tools and resources

I hope you enjoy this free trial and it inspires you to join thousands of
women kick-starting their body transformation journey with the BARE
Lean guide.

Let’s do this!

Love, Leah x

@leahitsines @bareguide #leahitsines #barelean Return to top

4
 BEFORE WE START
What is BARE Lean?
What is BARE Lean?

BARE Lean is an individually tailored guide designed to support you in your goals to feel leaner, fitter, stronger and more
confident in yourself. BARE Lean has over 130 NEW recipes for you to choose from, including all your favourite foods, like
burgers, pizzas, pastas and so much more. We’ve tailored the portions to suit you, so there is no need to stress about
calculating or tracking your meals.

Additionally, the FULL BARE Lean guide has 30 NEW and exclusive workouts that you can do at the gym or in your own
home, to keep you fit throughout your journey. I have given you some examples of these for you to try within this trial. My
goal is to get you moving in an enjoyable way and motivate you to workout when and how you want, as you progress
towards your goals.

In addition to the recipes and workouts the FULL BARE Lean guide gives you all the tools, education and support you need
to achieve your goals. The interactive online portal and accountability tracker allows you to log a wide range of progress
measures fortnightly for 12 weeks as you move through your BARE Lean journey. At the 12 week point these can be
downloaded, reset and continued. The exclusive BARE Facebook community provides you access to the inspiration,
encouragement and accountability from tens of thousands of women who are on their own BARE journeys. Of course
myself and the BARE support team are there to help you at every step of the way, our LIVE chat and forum is there for you
to ask any questions if you need assistance at any time. So please reach out!

How can BARE Lean help you?

When you signed up to this free trial you provided your age, height, weight and gender. These factors have been used to
provide you this individually tailored free trial. When signing up for the FULL BARE Lean guide it is important that you
accurately fill out our questionnaire, so we can individually tailor your FULL BARE Lean guide to you.

I have worked closely with our in-house dietitian to develop this guide, using an evidence based approach. By eating the
BARE Lean recipes and exercising regularly, you will be placed in an energy deficit (i.e. burning more energy than you
consume) to support you in your BARE Lean journey.

@leahitsines @bareguide #leahitsines #barelean Return to top

5
 BARE LEAN
EXERCISE
Here you will find a sample of the BARE Lean workouts! There are 30 in the
full BARE Lean guide. There is plenty of variety so use depending on how
you like to workout.

@leahitsines @bareguide #leahitsines #barelean Return to top

6
 BARE LEAN
Exercise & the workouts
BARE Exercise

Exercise is just as important as nutrition when on a journey to feel leaner, fitter, stronger and more confident. Exercise helps
you build fitness and strength and has benefits to your physical, mental and emotional wellbeing. Your BARE Lean guide
has been tailored to a moderate activity level, so I recommend you do 30 minutes of exercise at least 5 days per week to
maximise your results.

Just like eating, it’s important to enjoy the exercise you are doing, this way you are much more likely to maintain it. If you
find you are just not getting to the gym or out for that walk or spend your time dreading it, it’s time to shake things up and
find something that is a better fit to your lifestyle.

To achieve your exercise goal for the week you could do 5 of the BARE workouts incorporate the BARE workouts into your
existing exercise routine. The flexibility is there for you to find a routine that fits into your lifestyle.

The BARE Workouts

The FULL BARE Lean guide provides you with 30 exclusive workouts (including demonstration videos), to support you on
your BARE Lean journey. Within this free trial I have provided a snapshot of 5 of these BARE workouts to give you an idea of
what to expect in the full guide. These workouts include strength, flexibility and cardiovascular training and are suitable for
all levels of fitness.

For each of the BARE Lean workouts I have filmed an exercise demonstration video exclusively available on my YouTube
channel for BARE Lean users only. These videos provide a demonstration of each exercise in the workouts. Please note,
while I have done these demonstrations in a gym, if you prefer, you can do them in the comfort of your own home, the
choice is yours.

The BARE workouts are flexible, so if you are unable to complete a particular exercise, simply swap it out for a different
one. For example, replace burpees for running on the spot (high knees). Depending on your level of fitness, take note of the
beginner and intermediate exercise options and choose the one best suited to you. You will notice that some of the
exercises within the workouts use dumbbells, resistance bands and a skipping rope. If you do not have access to these,
that is fine, all exercises can be done with bodyweight only. The workouts are designed to challenge you as this is what will
result in progress towards your goals.

The BARE Lean workouts have been divided into five different categories: Strength, HIIT (high intensity interval training),
Challenge, Circuit and Stretch. This variety allows you to workout how and when you want, while building strength, flexibility
and fitness.

Below is a description of each of the workout categories:

Strength: Strength workouts are designed to help you build muscle. These workouts predominantly consist of weight or resistance
based training. You will notice these workouts can incorporate the use of dumbbells, resistance bands, cables or similar.

Challenge: Challenge workouts in the guide are designed for you to do exactly that- challenge yourself. These workouts can be used as a
measure of how your fitness is progressing over the course of your journey. You’ll notice each challenge is set out differently, to give you
diversity within your workouts.

HIIT: HIIT stands for high intensity interval training. This type of training involves short, intense bursts of energy, with short rest periods in
between. The HIIT workouts are a great option to get the most out of your time.

Circuit: Circuit workouts are a mixture of HIIT and strength training. Circuit training includes exercises like skipping, running, mountain
climbers thrown in between weight sets. I personally love to do circuit training as it gets my muscles burning, heart rate up and breaking
a sweat.

Stretch: Stretch workouts are dedicated to helping your body recover from the other workout categories. Stretching is super important
because it helps relieve muscle tension, increase blood circulation and can help to relieve stress in general. Stretch workouts are
designed to be active recovery sessions, although they can still be challenging, you should finish feeling refreshed and ready for
tomorrow’s workout.

@leahitsines @bareguide #leahitsines #barelean Return to top

7
STRENGTH 1 EXERCISE DEMOCLICK HERE

FULL BODY
ROUND 1 2 exercises, 1 minute on each exercise. Repeat 3x for beginners, 4x for intermediate.
Rest for 1 - 2 minutes before moving onto round 2.
Wall sit Lunge pulses

1 2

(30 seconds each leg)

2 exercises, 1 minute on each exercise. Repeat 3x for beginners, 4x for intermediate.

ROUND 2 Rest for 1 - 2 minutes before moving onto round 3.
Low plank Pushup & pike

1 2

2 exercises, 5 minute timer, 30 seconds on each exercise. Repeat exercises until the timer goes off.
ROUND 3 Rest for 1 - 2 minutes before moving onto the finisher (optional).

Hamstring hold Hip raisers

1 2

FINISHER OPTIONAL: 2 exercises, 30 seconds each exercise. Repeat 3x for beginners, 4x for intermediate.

Side plank Heel touches

1
1 2

2
(30 seconds each side)

@leahitsines @bareguide #leahitsines #barelean Return to top

8
CHALLENGE 1 EXERCISE DEMO CLICK HERE

HIGH REPS Complete each exercise for the specified number of reps, before moving onto the finisher (optional).
In between each exercise, pick one of the following cardio options to complete: 50 skips, 250m sprint,
100 mountain climbers or 50 high knees.

1 20 burpees

2 30 pushups

3 40 walking lunges

4 50 squats

Rest 1 - 2 minutes

1 50 squats

2 40 walking lunges

3 30 pushups

4 20 burpees

FINISHER OPTIONAL: 2 exercises, 1 minute each exercise. Repeat 3x for beginners, 4x for intermediate.

Shoulder taps Spider crunch

1 2

@leahitsines @bareguide #leahitsines #barelean Return to top

9
HIIT 1
FULL BODY
EXERCISE DEMO CLICK HERE

5 exercises, 30 seconds of work (beginner), 45 seconds of work (intermediate) on each exercise. Rest for 30 seconds between each
exercise before moving onto the next. Repeat 6 rounds with 1 minute break in between each round.

1 High knees

2 Burpees

3 Plank jacks

Mountain
4
Climbers

5 In out
squat jumps

@leahitsines @bareguide #leahitsines #barelean Return to top

10
 CIRCUIT 1 EXERCISE DEMO CLICK HERE

FULL BODY 3 rounds with each exercise to be completed for the specified number of reps, before moving onto
the next. Repeat each round 3x for beginners, 4x for intermediate, before moving onto the finisher
(optional). Rest for 1 - 2 minutes after each round.

ROUND 1
20 Frog pulses 20 Ab bikes 20 Supermans

1 2 2 3

ROUND 2
20 Jump squats 20 Bear crawls 20 Heel taps

1 2 2 3

ROUND 3
10 Burpees 10 Pushups 10 Sit-ups

1 2 2 3

FINISHER OPTIONAL: 1 minute of work.

Mountain climbers

@leahitsines @bareguide #leahitsines #barelean Return to top

11
 STRETCH
FOAM ROLLER (UPPER BODY)
Roll back and forth slowly for 60 seconds, rest and repeat if necessary. If you find a tender spot, hold for 30 seconds.

Upper back roll

Lower back roll

Shoulder blades roll

Lateral back/chest roll

Upper arm roll

Anterior chest stretch

STRETCH DEMO CLICK HERE

@leahitsines @bareguide #leahitsines #barelean Return to top

12
 BARE LEAN
THE FOOD
Here we describe how the BARE Lean recipes have been developed and how we recommend
they be used to support you goal of becoming leaner, stronger, fitter and a more confident
you. As you will see, the guide provides the freedom and flexibility to create an eating plan
that suits your lifestyle and personal goals.

@leahitsines @bareguide #leahitsines #barelean Return to top

13
 THE FOOD
If you know me, you’ll know I’m all about delicious meals that are REALISTIC, which of course is central to BARE Lean. All
the recipes are quick and easy to prepare, yet flexible enough to cater for food preferences, allergies and intolerances. The
way we recommend you eat when using this guide is to have 3 main meals and 1 snack per day. Eating this way and
exercising regularly will place you in an energy deficit which is essential to support your goal of transforming your body.

Within this trial we have provided you with an example weekly meal planner and shopping list, to give you an insight into
what the FULL version of BARE Lean includes. The FULL version comes with 12 weeks of example meal planners and
shopping lists, which are accessible via your online portal. You’ll notice these example meal planners take on a heavy meal
prep focus, allowing you to repeat the same main meals and snacks across a few days (saving you time and money).
These pre-populated meal planners are there to guide you but are absolutely not essential to use.

Additionally, in the FULL version of BARE Lean, we have provided blank meal planners and shopping lists so you can pick
recipes YOU like and eat in your own way, whether that be cooking fresh or meal prepping. BARE Lean allows you the
freedom and flexibility to eat delicious meals that fit your preferences and lifestyle but won’t leave you hungry at the end of
the day.

Over the next few pages, I’ve provided you with a few examples of Breakfasts, Snacks and Main meals from the FULL
BARE Lean guide.

I can’t wait for you to try the rest of the recipes!

@leahitsines @bareguide #leahitsines #barelean Return to top

14
 BARE LEAN
RECIPES
Here you will find a sample of some BARE Lean recipes. These recipes
have been divided into Breakfasts, Snacks and Main Meals.

If you prefer hard copy, this document is easy to print.

Symbol Key:

GF NF DF VEG

Gluten Free Nut Free Dairy Free Vegetarian Freezable

@leahitsines @bareguide #leahitsines #barelean Return to top

15
BREAKFAST

@leahitsines @bareguide #leahitsines #barelean Return to top

16
 BREAKFAST BURRITO
These can be made in advance and left in the
VEG NF TIP fridge fresh for up to three days. In the morning,
toast them in a sandwich press and take them
to work!
Serves: 1 Freeze these once cooked, wrapped in
Prep Time: 5 minutes individual portions ready for you to grab and go.
Cook Time: 12 minutes

Ingredients:
1 egg
2 egg whites
1 tablespoon reduced fat milk (of your choice)
½ teaspoon ground cumin
½ teaspoon ground coriander
Salt and pepper
Olive oil spray
1 (75g) tortilla
¼ small avocado, sliced
1/3 tomato, sliced
¼ small red onion, diced
15g reduced fat cheese, grated
Juice of ½ lime

Directions:
1. In a medium bowl, whisk together egg, egg whites, milk, cumin, coriander, salt and pepper.
2. Heat a small frypan over medium-low heat and spray with olive oil. Add the egg mixture and scramble until cooked
to your liking. Remove the eggs from pan and return pan to heat.
3. Place the scrambled eggs in the middle of the tortilla and top with avocado, tomato, red onion, cheese and lime
juice.
4. Roll, folding the sides in as you go. Place the wrap seam-side down on the hot pan and cook for 1 minute to warm
through. Serve.

@leahitsines @bareguide #leahitsines #barelean Return to top

17
 PEANUT BUTTER ON TOAST
DF VEG TIP If you don’t like peanut butter or can’t have it
due to allergies, swap it for another nut or seed
butter like tahini, almond or sunflower butter.
Serves: 1
Prep Time: 2-3
Cook Time: 2 minutes

Ingredients:
2 slices (35g each) wholegrain bread, toasted
20g peanut butter
4 strawberries, sliced
15g coconut flakes
2 teaspoons honey

Directions:
1. Spread the toast with peanut butter. Top with strawberries, coconut and honey.

@leahitsines @bareguide #leahitsines #barelean Return to top

18
 ZUCCHINI PROTEIN OATS You might be looking at this like... zucchini? And
VEG TIP oats?! I promise you it’s one to try! You can’t
taste the zucchini and it’s a great way to add
extra vegetables into your day.
Serves: 1
Prep Time: 2-5 mintues This can be made as you would overnight oats.
Prep the night before and leave in the fridge to
Cook Time: 3-5 minutes soak overnight. Eat warm or cold.

Ingredients:
45g rolled oats
195ml reduced fat milk (of your choice)
¼ small zucchini, finely grated and excess moisture squeezed out
15g chocolate protein powder (or any flavour you have)
½ teaspoon vanilla extract

To serve:
10g almond flakes, toasted
10g coconut flakes, toasted

Directions:
1. In a deep pot, combine oats, milk and grated zucchini over medium-high heat.
2. Bring to a slow boil and add protein powder and vanilla extract. Cook for 2 to 3 minutes or until mixture
begins to thicken to your liking.
3. Meanwhile, toast the almond flakes and coconut flakes in a pan until they begin to brown.
4. Spoon the oats into a bowl and top with almond and coconut. Serve immediately.

@leahitsines @bareguide #leahitsines #barelean Return to top

19
SNACKS

@leahitsines @bareguide #leahitsines #barelean Return to top

20
 MOCHA BLISS BALLS This recipe serves 6 so you could make 12
DF GF VEG TIP medium balls and have 2 at a time or you
could make 18 smaller balls and have 3 at a
time.
Serves: 6 (makes 18 balls, 3 balls is 1 serve) Freeze these once rolled in an airtight
Prep Time: 15 minutes + 1 hour to set container for up to a month.
Cook Time: -

Ingredients:
250g instant oats
60g chocolate protein powder
2 coffee shots
160ml maple syrup
3 tablespoons desiccated coconut
25g almond meal
15ml coconut oil, melted

Directions:
1. Add the oats to a food processor and process until it forms a fine consistency.
2. Add all remaining ingredients to the food processor with the oats and process until the mixture is well combined.
3. Portion the mixture into tablespoon quantities and roll into balls. Place the balls on a tray and refrigerate for 1 hour
or until set.

@leahitsines @bareguide #leahitsines #barelean Return to top

21
 SPINACH AND SWEET POTATO
TRIANGLES
VEG NF Swap sweet potato for butternut pumpkin
TIP
for a sweeter taste.

Serves: 3 (makes 3, 1 triangle is 1 serve) Make these in bulk and freeze. They’re
Prep Time: 10 minutes amazing to whip out when you have
Cook Time: 20-25 minutes unexpected visitors.

Ingredients:
140g reduced fat ricotta cheese
90g reduced fat feta cheese, crumbled
120g spinach (frozen), thawed with excess moisture squeezed out
1 small (200g) sweet potato, peeled and grated
2 eggs
2 garlic cloves, crushed
Salt and pepper
3 sheets filo pastry

Directions:
1. Preheat oven to 180°C (350°F). Line a baking tray with baking paper and set aside.
2. In a medium bowl, combine ricotta, feta, spinach, sweet potato, 1 egg, garlic, salt and pepper.
3. Place 1 sheet of filo on a work surface and fold in half (you want a rectangle shape). Repeat with remaining filo
sheets.
4. Place 1/3 of the cheese mixture into one corner of each filo sheet. Fold diagonally, creating a triangle. Continue
folding from edge to edge, maintaining the triangle shape. Fold until you reach the end of the filo. Place triangles
onto the baking tray.
5. Whisk the remaining egg and brush over the top of the pastries with a pastry brush.
6. Bake for 20 to 25 minutes or until lightly golden.

@leahitsines @bareguide #leahitsines #barelean Return to top

22
 YOGHURT, PB AND APPLE
GF VEG TIP Swap apple for a small pear or another stone
fruit, depending what’s in season.

Serves: 1
Prep Time: 5 minutes
Cook Time: -

Ingredients:
140g reduced fat Greek yoghurt
10g peanut butter
½ medium green apple, grated or sliced
1 teaspoon maple syrup

Directions:
1. Combine all ingredients in a small bowl. Mix well.

@leahitsines @bareguide #leahitsines #barelean Return to top

23
MAIN MEALS

@leahitsines @bareguide #leahitsines #barelean Return to top

24
 CHICKEN STIR-FRY
TIP
DF TIP Swap the vermicelli noodles for rice for a
different option.

Serves:1
Prep Time: 15 minutes
Cook Time: 15-20 minutes

Ingredients:
Stir-Fry: Sauce:
120g chicken breast (raw), sliced 1 spring onion, finely sliced
Salt and pepper ½ long red chilli, sliced
1 teaspoon peanut oil 1 garlic clove, crushed
60g broccoli, cut into florets 2 teaspoons soy sauce
¼ small (70g) sweet potato, peeled and julienne 2 teaspoons oyster sauce
½ small red capsicum, deseeded and sliced Handful fresh coriander
3 small button mushrooms, sliced
½ small carrot, julienned
60g edamame beans (frozen), defrosted and shelled
185g vermicelli noodles, cooked (55g dried)

Directions:
1. In a small bowl, combine all the sauce ingredients and mix well. Set aside.
2. Season chicken breast with salt and pepper.
3. Heat a wok over medium-high heat and add half of the peanut oil. Cook chicken for 5 to 6 minutes or until completely
cooked through. Remove from the wok and set aside.
4. In the same wok, add the remaining peanut oil, broccoli, sweet potato, capsicum, mushrooms, carrot and edamame
beans and cook for 6 to 7 minutes or until the vegetables begin to soften.
5. Put chicken back in the wok with cooked noodles. Pour the sauce on top and mix to coat the chicken and noodles.
Serve.

@leahitsines @bareguide #leahitsines #barelean Return to top

25
 GRILLED VEGETABLE FOCACCIA
If you’re pressed for time, you could swap the
VEG NF TIP veggies for jarred ones and add straight to the
foccacia.

Serves: 1 The vegetables can be frozen once cooked.

Prep Time: 5 minutes
Cook Time: 12 minutes

Ingredients:
½ small zucchini, thinly sliced
2 button mushrooms, sliced
½ small red capsicum, deseeded and thickly sliced
2 teaspoons olive oil
Salt and pepper
1 (130g) focaccia bread
2 ½ tablespoons ricotta cheese
Handful of fresh basil leaves

Directions:
1. Heat a griddle pan or frypan over medium-high heat. Brush zucchini, mushrooms and capsicum with olive oil using a
pastry brush and season with salt and pepper. Lay vegetable slices in the pan in an single layer and grill each side until
lightly charred, about 10 minutes. You may need to do this in batches, depending on the size of your pan.
2. Halve the focaccia bread and spread with ricotta cheese. Top with grilled vegetables, basil leaves and a grind of pepper
and serve.

@leahitsines @bareguide #leahitsines #barelean Return to top

26
 DF
MEATLOAF
You can use mini loaf tins instead of a large
TIP loaf tin for portion controlled individual
Serves: 6 servings.
Prep Time: 15 minutes
Freeze the meatloaf once cooked or freeze
Cook Time: 1 hour 15 minutes the mince mixture raw once combined.
Ingredients:
Meatloaf: Glaze:
600g lean beef mince (raw) 1 tablespoon Worcestershire sauce
110g breadcrumbs 180ml tomato passata
1 ½ red onion, grated 2 teaspoons apple cider vinegar
2 garlic cloves, crushed 3 tablespoons beef stock, room temperature
1 tomato, diced 2 tablespoons tomato paste
4 sprigs of fresh thyme, leaves picked
25g parsley, chopped (reserve 1 tablespoon for the vegetables) Veggies:
1 teaspoon mustard powder 1.25kg potatoes, peeled and quartered
½ teaspoon cayenne pepper 2 medium carrots, peeled and chopped
1 egg 250g frozen peas
Salt and pepper 50g butter, room temperature
Olive oil spray
To serve:
Tomato sauce/ketchup (optional)
Directions:
1. Preheat the oven to 180°C (350°F). Spray a loaf tin with olive oil and set aside.
2. In a small bowl, combine the glaze ingredients. Reserve 2 tablespoons of this mixture and set aside.
3. To a large bowl, add all of the meatloaf ingredients. Using your hands, mix until well combined. Add the reserved 2
tablespoons of glaze and stir to combine. Transfer the meatloaf mixture to the prepared loaf tin and smooth out any
cracks in the surface.
4. Pour half the glaze over the meatloaf and bake for 25 to 30 minutes. Remove from the oven and pour over the
remaining glaze. Continue baking for about 20 minutes. Once cooked through, remove from the oven and cool in the
loaf tin for 10 minutes before removing.
5. While the meatloaf is cooking, boil the potatoes in a large pot of salted water over high heat for 20 minutes, or until the
potatoes are tender.
6. To cook the carrots and peas, place a steamer basket over the pot with the potatoes (make sure the basket is not
touching the water). Place the carrots in the steamer basket and cover with a lid. Steam for 10 minutes, remove the lid
and add the peas. Steam for another 1 to 2 minutes until the carrots are tender but still have a bit of bite. Remove from
the heat and sprinkle with 1 tablespoon of parsley.
7. When the potatoes are tender, drain off the water, add the butter, remaining parsley and season. Mash the potatoes
until smooth.
8. Turn the meatloaf out onto a chopping board and cut into thick slices. Serve with mashed potatoes, carrots, peas and
tomato sauce, if desired.
@leahitsines @bareguide #leahitsines #barelean Return to top
27
TERIYAKI FISH WITH ASIAN GREENS
DF NF TIP If you can’t find Chinese broccoli, swap for more
broccoli or bok choy.

This fish can be marinated and then frozen.

Serves:1 When needed, remove from freezer and defrost.
Prep Time: 15 minutes Add straight to the pan and you’re good to go!
Cook Time: 15 minutes (+ 1 hour to marinate)

Ingredients:
140g white fish (raw) Marinade:
Olive oil spray 1 tablespoon soy sauce
2 broccolini stalks, halved longways 1 tablespoon oyster sauce
1 bok choy bulb, quartered 1 teaspoon sesame oil
½ small carrot, cut into sticks ¼ teaspoon chilli flakes
1 Chinese broccoli stalk, chopped into 10cm lengths
1 garlic clove, crushed
130g brown rice, cooked (75g uncooked)

Directions:
1. In a small bowl, combine all the marinade ingredients and mix well. Add fish and allow to marinate in the refrigerator
for at least 1 hour, or overnight if you have time.
2. Heat a small frypan over medium-high heat and spray with olive oil. Add fish to the pan and fry for 3 to 4 minutes on
each side or until cooked through. Remove the fish from the pan.
3. Return the same pan to a medium-high heat and spray with olive oil. Add broccolini, bok choy, carrot and Chinese
broccoli and sauté for 3 to 4 minutes. Once softened, add garlic and cook for another 2 to 3 minutes.
4. Serve fish and vegetables with brown rice.

@leahitsines @bareguide #leahitsines #barelean Return to top

28
WEEKLY PLANNERS
& SHOPPING LISTS
Here you will find a sample of the BARE Lean weekly planners and shopping lists. In the full BARE
Lean guide, we have provided 12 weeks or example weekly planners and shopping lists as well
as an interactive and downloadable planner and shopping list that you can populate yourself
and download to your device.

@leahitsines @bareguide #leahitsines #barelean Return to top

29
** = Recipes that I like to make in bulk. I freeze the extras
and save for another week.

BARE LEAN WEEKLY PLANNER

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Peanut butter Breakfast Peanut butter Breakfast Peanut butter

burrito on toast burrito on toast burrito on toast
Breakfast

**Meatloaf Teriyaki fish Meatloaf Chicken Grilled Chicken Grilled vegetable

(serves 6) with Asian stir-fry vegetable stir-fry
Lunch focaccia
greens focaccia

Yoghurt, **Mocha bliss Yoghurt, Mocha bliss Yoghurt, Mocha bliss Yoghurt,
Snack peanut butter balls peanut butter balls peanut butter balls peanut butter
and apple (serves 6) and apple and apple and apple

Teriyaki fish Meatloaf Teriyaki fish Grilled Grilled Chicken stir-fry

Dinner with Asian with Asian vegetable vegetable
greens greens focaccia focaccia

Rest (or active

Exercise Strength 1 Stretch 1 Challenge 1 HIIT 1 Rest (or active Circuit 1 rest day)
rest day)

Friday night and Sundays mornings I usually spend with my family or friends,
we might eat out or grab takeaway. I may still eat from BARE but it will be
made fresh, this allows me the flexibility I need to balance my lifestyle. Make
sure you choose days and times that best suit you!
 BARE LEAN SHOPPING LIST
Fruit and Veggies Grocery Staples
12 strawberries Bunch of fresh thyme 3 x 75g tortilla 2 shots espresso Olive oil
2 limes Bunch of fresh parsley 520g focaccia bread 50g butter Olive oil spray
2 green apples Bunch of fresh basil leaves 6 slices wholegrain bread 60g chocolate protein Oyster sauce
powder
1 avocado Bunch of fresh coriander 180g edamame beans
(frozen) 185ml tomato passata Peanut butter
2 long red chillies
250g frozen peas Almond meal Peanut oil
4 red capsicums
180g vermicelli noodles Apple cider vinegar Salt and pepper
2 tomatoes (dried)
Beef stock Sesame oil
3 bok choy bulbs
Breadcrumbs Soy sauce
3 Chinese broccoli stalks
Brown rice Tomato paste
180g broccoli florets
Cayenne pepper Tomato sauce/ketchup
6 broccolini stalks (optional)
17 mushrooms Chilli flakes Worcestershire sauce
2 zucchinis Coconut flakes Rolled oats
5 carrots Coconut oil
3 spring onion Desiccated coconut
3 red onions Ground coriander
210g sweet potato Ground cumin
1 ¼ kg potatoes Honey
1 garlic bulb Instant oats
Dairy
Maple syrup
Meat, Poultry & Fish 3 tablespoon reduced fat
milk (of your choice) Mustard powder
420g white fish
45g reduced fat cheese
360g chicken breast Other
560g natural reduced fat
550g lean beef mince Greek yoghurt
4 eggs 200g ricotta cheese

6 egg whites
 THANK YOU
We are so grateful that you have downloaded this free trial! I hope it inspires you to start your journey towards feeling
leaner, fitter, stronger and more confident within yourself. The FULL BARE Lean guide contains so much more to assist you
in your journey. As a thank you, we have provided you a 10% discount for when you purchase the FULL BARE Lean guide.

Once you have signed up you can look forward to challenges so we can support each other in achieving our goals as a
BARE community.

Remember, myself and the team are here to help you at every step of the way.

Let’s do this together!

e a h xx
L
Check out our amazing BARE ambassadors!
@angienucifora_pt @theactivebod

“Throughout my fitness journey I’ve
always used a natural health approach.
Fuelling my body with the best foods
possible but also never restricting
myself from the foods that I love. The
BARE guide has been such an amazing
tool to use during my journey, to me
this isn’t just a phase it’s a balanced
lifestyle for me.”
@balancebyelise
“The BARE Guide truly helped me find
balance, overcome my broken
relationship with food and enjoy ALL
foods again. No diets, no restriction,
no complicating food; just balanced,
healthy and DELICIOUS food that
makes me feel absolutely amazing!”
“I love using the Bare guide as it’s
perfect for my Meal Prep Sunday’s.
The recipes are quick, easy and
delicious”
@balancebylaura
@raphaellas_kitchen
I have been using the BARE Guide for
just over a year now and can confidently
say that it has completely changed my
life! From equipping me with the tools to
create balanced meals to having a great
relationship with food. I am 9 months
pregnant with twins and can say with
certainty that I am providing my babies
with food that is nutritionally balanced
thanks to Leah and BARE!

@the_foodie_kitchen @steinbach_performance @confidentiallykatie

I absolutely love BARE guide because
of how perfectly it fits into my busy
lifestyle. My family consists of 3
young children & my kids have loved
all the recipes and even take the
snacks in their school lunches. I highly
recommend Bareguide for anyone who
enjoys good food that is really easy to
prepare.
I have been a BARE Guide ambassador
for almost a year now and love the the
variety and flexibility of the recipes.
With so many recipes to choose from
it is so easy to incorporate healthy and
nutritious meals into your lifestyle. My
favourite recipe from the BARE guide is
the snickers smoothie - perfect
combination to kick start the day!
I love using the BARE Guide for my As someone who doesn’t believe in
Sunday meal prep! It fits in perfectly dieting or restriction, I’ve been so
with my busy life as the meals are happy with the philosophy behind
simple, tasty & easy to create. I do not BARE. The meal guides are exactly
restrict anything from my diet and the what they claim to be: balanced and
BARE Guide is the perfect balance of realistic. I love that I never feel like
all foods I love - thanks Leah!! I’m missing out, hungry, or depriving
myself of the joy of food. This is a food
guide I can finally get behind!

@leahitsines @bareguide #leahitsines #barelean Return to top

32