BARE GUIDE

BALANCED AND REALISTIC EATING

 BARE GUIDE
CONTENTS

BARE GUIDE DISCLAIMER 3

WELCOME TO BARE 4

GETTING STARTED 5

WEIGHT LOSS, MAINTENANCE OR GAIN 6

THE BARE MODELS 7-8

THE BARE PRINCIPLES 9

MEAL PREPPING 10-11

FOOD INTOLERANCES AND ALLERGIES 12

STAYING HYDRATED 13

EATING OUT 14

GETTING TO KNOW MACRONUTRIENTS 15-16

BUILDING A BARE MEAL 17-18

BARE BRAND PARTNERSHIPS 19

BARE FAQ’S 20
 BARE GUIDE
DISCLAIMER
The content in this book is written with the assistance of an Accredited Practising Dietitian. These
recommendations are not formulated specific to nutritional deficiencies, allergies or health
conditions. If you experience any of these, we recommend you seek professional advice from a
qualified health professional, such as a doctor or an Accredited Practising Dietitian.

The materials and content contained in Leah Itsines’ BARE Guide are to support general health and
wellbeing and are not intended to be a substitute for professional medical advice, diagnosis or
treatment. Users of this guide should not rely exclusively on the information provided, as generic
guidelines have been used to capture a broad spectrum audience (market specified in
introduction). Any specific health and medical questions should be raised with your health care
professional.

The recommendations provided in Leah Itsines’ BARE Guide are underpinned by the Australian
Guide to Healthy Eating (AGHE) and developed in close collaboration with an Accredited
Practising Dietitian. The Nourishing Cook Pty Ltd. will not be held liable for the interpretation or use
of the information provided.

The Nourishing Cook Pty Ltd. makes no warranties or representations, expressed or implied, as to
the accuracy or completeness, timeliness or usefulness or any options, advice, services or other
information contained, or referenced to, in this document. The Nourishing Cook Pty Ltd. does not
assume any risk for your use of this information, as such materials or content may not contain
the most up-to-date information. This resource is not individually tailored. It is a guide which has
emerged via a combination of personal experience, National guidelines, and where possible,
scientific literature and expertise.

The information and material contained within this book comes from a number of sources
including my own personal experiences and the experience of others who have granted their
permission for use of their material, and material copied under statutory licenses. Accordingly the
information and material in this book is copyright, 2019. © The Nourishing Cook Pty Ltd. Therefore
no part of this book 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 or transmitted
without prior permission of the publisher, The Nourishing Cook Pty Ltd.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 3

HEY, YOU!
I’m a self-taught cook, the best-selling author of The Nourishing Cook and creator of the BARE
Guide, and – of course – a crazy foodie.

First things first . . . WELCOME to my BARE Guide! BARE is a Balanced and Realistic Eating
Guide that enables you to feel happy and healthy while still enjoying all of your favourite foods.

My BARE Guide is not a short-term eating plan. Rather, it provides the recipes, resources and tools
to support you in achieving a balanced and realistic way of eating that can be sustained long into
the future.

As you may have seen on your online portal (accessible, anytime!) you have lifetime access to ALL
BARE recipes, resources, meal planners and shopping lists! On top of this, you will also gain lifetime
access to our exclusive BARE Guide community Facebook group. To start, download weeks 1-4
documents and begin your BARE journey! Simply, log in and download your BARE documents as
you need them.

I have designed my BARE Guide so that the recipes are interchangeable, giving you the flexibility to
eat the foods that suit YOUR individual lifestyle and, most importantly, your tastebuds!

I’m proud to say that each model in my BARE Guide is nutritionally balanced (based on the AGHE)
for a moderately active female between the ages of 19–50. This means you can be reassured you
are eating the right amount of macronutrients every single day! Personally, I do not believe in
counting calories. In my opinion, it is time-consuming and unsustainable, for this reason I
haven’t included the calories for each recipe.

You’ll notice my example weekly meal planners are heavily ‘meal prep’ focused so you can easily fit
healthy eating into your lifestyle. However, it is your choice as to whether you follow these example
weeks or create your own. If you prefer to meal prep, batch cook or cook day-to-day – My BARE
guide allows for all of these options.

In essence, I want you to think of the BARE Guide as a food hub where you have all of the essential
tools to support you in your journey towards your individual health goals.

Lifestyle changes take time, patience and persistence to make them stick, so let’s do this
TOGETHER as a BARE community!

As you start living and breathing BARE, I would love to see your creations. Make sure you follow my
Instagram pages @leahitsines and @bareguide and tag #leahitsines and #bareguide, so I can share
your amazing pictures!

Finally, if you haven’t already, click here to join our official BARE Guide Facebook community.
Here you will be able to connect with women all over the world on their BARE journey and share tips,
tricks and ideas to support your own journey.

I have no doubt you’ll absolutely LOVE my BARE Guide!

CLICK HERE for a big HELLO from me!

Love, Leah xx
@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 4
 GETTING STARTED
NUTRITION AND MOVEMENT
NUTRITION BUILDING BLOCKS

Food provides the essential nutrients or building blocks that help your body maintain, repair and fuel
your organs, and provide the energy needed for day-to-day activities. Nutrients are ESSENTIAL to
function at an optimal level.

Healthy Eating is not a ‘one size fits all’ approach. Nutritional requirements differ from person to
person, depending on age, stage of life, body composition and physical activity levels. This is why
my BARE Guide provides flexibility, as well as alternatives and planners to help you create a way of
eating that suits you.

THE BENEFITS OF A BALANCED DIET

A BALANCED diet allows your body to function optimally. When you eat, your body breaks down the
nutrients in the food you have eaten. These nutrients come in two forms: macronutrients and
micronutrients.

Macronutrients are energy-providing nutrients that your body needs in large amounts. These
include protein, carbohydrates and fats (I will explain these in further detail later in the BARE Guide).

Micronutrients – vitamins and minerals – are needed in smaller amounts, but are also crucial to
optimal health.

FOOD IS FUEL

Think of your body like a car. A car needs fuel, oil and air-filled tyres to run efficiently. Similarly, your
body needs nutrients, water, sleep, sunlight and movement to be able to perform to its optimum
level.

This is why it’s so important to fuel your body correctly. By understanding the benefits of balanced
eating, it’ll make it eaiser for you to take a step in the right direction to a healthier and happier
lifestyle.

MOVING YOUR BODY

While eating well is important for a balanced and healthy lifestyle, exercise also plays a vital role. I
recommend you are moderately active and enjoy 30 minutes of exercise a day while eating BARE
(as per the Australian Physical and Sedentary Behaviour guidelines).

Exercise should include a combination of strength, flexibility and cardiovascular training. It’s not
about crazy-long workouts in the gym every day, it’s about moving your body in an enjoyable and
sustainable way. Keeping yourself fit will work wonders for your physical, mental and emotional
wellbeing. Just like with eating, it is important to find a REALISTIC exercise plan that suits your body
and lifestyle.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 5

 WEIGHT LOSS, MAINTENANCE OR GAIN

CAN I USE THE BARE GUIDE TO LOSE OR GAIN WEIGHT?

The short answer is YES, absolutely!

Whether your goal is weight loss, maintenance or weight gain, my BARE Guide is suitable for you.
BARE is tailored to the Australian Dietary Guidelines and the AGHE, to ensure you are getting the
correct balance of the core food groups to achieve good health. For the average person, the key to
weight loss or gain is not just the types of foods consumed, but the amounts.

If you are trying to lose weight and feel the BARE meals are too big for you, you may need to
tweak the portion sizes to be a little smaller and to better suit your requirements for weight loss.

If you are trying to gain weight (or you’re an athlete who does heavy weight training), you may
need to adjust the portion sizes to be bigger and to better suit your nutritional needs.

Ultimately, only YOU know if you’re eating too much or too little at each meal. The best way to eat
the correct amount for you is by paying attention to your body’s natural cues and listening to your
hunger needs.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 6

 THE BARE MODELS
As everyone eats in their own unique way, I have developed two different food models that allow you
to eat and cook in your own individual way.

Both models are designed to ensure you are eating a nutritionally BALANCED diet every day. They
have been tailored to meet the AGHE nutritional recommendations, based on a 19–50 year old
moderately active female. However, as nutritional requirements differ from person to person,
remember these models are there to guide you and you may need to adjust the portion sizes
slightly to better meet your specific nutritional needs.

Both models provide exactly the same amount of

serves from each of the core 5 food groups, but are
spread out differently across the day. TIP: Plan ahead and use
your weekly planner to
By following the guidelines below you can be decide which days you’ll
confident you are getting the correct amount of be eating from Model 1 or
macronutrients from your BARE meals, to support Model 2.
you in achieving your health goals:

1. Follow the same model on any given day. So, for example, on Monday you can choose to eat
meals from EITHER Model 1 OR Model 2 – not a combination of both. You can alternate
between Model 1 and Model 2 as much as you like across the WEEK, but just make sure you are
not swapping between models across the DAY.
2. Aim to eat three main meals and two snacks per day while following the guide.

I have highlighted the key differences between the two models on the following page.

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 THE BARE MODELS

MODEL 1
BREAKFASTS are predominately grain-based, providing a great source of energy and fibre to
start your day.

MAIN MEALS are protein-based, and include a little dairy. The added protein will fill you up
for longer, which helps prevent hunger throughout the day.

SNACKS are high in fibre to ensure a stable energy supply throughout the day, and helping to
avoid those mid-morning and mid-afternoon blood-sugar slumps.

Note: If you love a coffee or two each day like me, don’t worry! Both models allow dairy serves
to be used in hot beverages (like tea and coffee) across the day.

MODEL 2
BREAKFASTS are predominantly protein-based. Starting the day with a high-protein
breakfast will help to keep you full for a long time.

MAIN MEALS are grain-based, to provide a stable energy supply and a good source of fibre.

SNACKS are fruit-based, providing fibre, vitamins and minerals. These help to keep your
energy levels up throughout the day and help to prevent those mid-morning and mid-afternoon
energy and blood-sugar slumps.

Note: If you love a coffee or two each day like me, don’t worry! Both models allow dairy serves
to be used in hot beverages (like tea and coffee) across the day.

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 THE BARE PRINCIPLES
Whether you are following my example meal planners or creating your own eating plan using BARE
recipes, it’s important you follow the principles below:

1. Eat lean red meat a maximum of 3 times per week.

2. Limit processed meats, E.g salami/sausages.
3. Aim to eat 2–3 portions of fish per week, including oily fish such as salmon and tuna.
4. Opt for high-fibre carbohydrates such as wholegrain and wholemeal, whenever possible.
5. Bulk up your meals with a variety of vegetables.
6. Choose mostly whole fruits (with skin) instead of dried fruit and fruit juice.
7. Experiment! Try using my BARE Guide ‘Swaps and Alternatives’ table to help you create your own
delicious meals that align with your personal food preferences and dietary needs.

TIP: It’s important to experiment with food! Don’t be afraid to

try something different at least once a week whether that be
a different grain, different protein or a new veggie!

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 MEAL PREPPING
HOW DOES MEAL PREP WORK WITH THE BARE GUIDE?

I have designed my BARE Guide to make healthy eating REALISTIC, so all the recipes are quick, easy
and flexible. My example meal planners are heavily meal prep focused, meaning you cook twice per
week and eat the same main meals across a few days. This is a really effective strategy if you are
time-poor and/or simply do not enjoy cooking as often as me!

It is amazing how much time opens up across the week if you meal-prep, however it’s definitely
not essential. Meal-prep is just one example of how the BARE Guide can fit into your lifestyle. If you
are someone who prefers to cook and eat fresh every day or someone who falls somewhere in the
middle, the BARE Guide also allows for this –
­ the choice is yours!

I DON’T TYPICALLY MEAL PREP, BUT I’M INTERESTED TO LEARN.

WHERE DO I START?

Once you start meal prepping, you’ll ask yourself why you hadn’t tried it sooner! Here are some tips
and tricks you can use throughout the week to save you time in the kitchen.

1. Fill in one of the BARE Guide weekly meal planners & shopping lists so you know what you are
eating ahead of time. Refer to weekly meal planner in your resources for easy printable planners.
2. Next, head to the shops to buy all of your ingredients. Make sure you tick off your staples that you
already have so you’re not over spending.
3. Pre-wash and chop your vegetables.
4. Prepare and marinate your proteins. Depending on how soon you are planning on cooking these,
store in the fridge or freezer.
5. Cook your grains ahead of time. I typically batch-cook my quinoa, rice and pasta, then store them
in the fridge for when I am assembling my meals.
6. Don’t be afraid of your freezer! Portion out proteins, wholegrains and veggies and freeze for a
quick go-to when time poor.

I suggest setting aside time once or twice a week to batch-prepare your meals or ingredients as
suggested above. This will really help you maintain healthy eating across the week, especially on
those busy days.

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 MEAL PREPPING
PLANNING AND PREPARATION

Planning and preparation are key to a successful lifestyle change. Having a well stocked kitchen is
essential to cooking and sustaining the BARE way.

I have included a section on my ‘Must Have Kitchen Staples’ in BARE 1 Resources. These
ingredients are the foundation of my kitchen. I have included an abundance of information around
staples, storage, bulk buying and more to help you set up your kitchen for success.

PORTION SIZES

All recipes in BARE are specifically portioned to provide the correct amount of lean proteins,
wholegrains, fruit, dairy and vegetables based on the AGHE. As mentioned earlier, everyone’s
nutritional requirements are different. You may find the BARE Guide portions are too large or too
small for your specific needs; all you need to do is adjust the portion sizes accordingly. Paying
attention to your hunger and fullness level is the best guide as to how much you need to eat.

All recipes in the BARE Guide are made to serve 1 (unless specified otherwise). If you are cooking
for someone else or are meal prepping, you’ll need to multiply the ingredients by the number of
people you are serving, i.e. if you are cooking for you and your partner simply multiply the recipe by
2 or if you are meal prepping for 3 days multiply the recipe by 3.

Please note: All weights and measurements listed in the recipes refer to the raw (uncooked) weights
of each ingredient, unless otherwise specified.

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 FOOD INTOLERANCES
AND ALLERGIES IN BARE
If you have food allergies or food intolerances and need to avoid certain ingredients, don’t worry, I
haven’t forgotten about you! I have created a ‘Swaps and Alternatives for Allergies and Intolerances’
chart in the BARE 1 Resources document.

This will allow you to swap out the ingredient(s) you can’t have or simply don’t like for an alternative
ingredient. It’s important to follow the recommended serving size of the alternative ingredient to
maintain the nutritional balance of the meal (as closely as possible).

For example, for someone that has a gluten intolerance, 1 slice of bread can be swapped for 1
gluten free bread or wrap.

Below I have highlighted some common food allergies and intolerances and the relevant ingredients
used throughout BARE. These can be substituted using the swaps and alternatives section of BARE
resources, page 5-7.
LACTOSE INTOLERANCE COELIAC DISEASE & GLUTEN
INTOLERANCE
If you have a lactose intolerance, you may be
trying to limit the amount of lactose you If you are avoiding gluten due to coeliac
consume in your diet. disease or gluten intolerance, you will want to
substitute the following ingredients in the BARE
Everyone’s tolerance levels differ so it is recipes:
important that you tailor the amount you
consume to your own needs. Lactose is a • Bread • Crispbread
sugar that naturally occurs in dairy products. • Wraps • Barley
In BARE recipes, you’ll find it in the following • Pasta • Bulgur
ingredients: • Oats • Hokkien noodles
• Flour
• Milk
• Cheese Refer to the ‘Swaps and Alternatives’ chart
• Yoghurt in BARE resources for gluten free swaps and
alternatives.
Refer to the ‘Swaps and Alternatives’ chart in
your BARE 1 resources for lactose free swaps NUT ALLERGIES
and alternatives.
If you have a nut allergy, you’ll need to look out
for the nuts that appear in the BARE recipes.
TIP: I have provided
swaps and alternatives for • Almonds
the most common food • Cashews
allergies and intolerances. • Peanuts
If you have allergies or • Walnuts
intolerances outside of • Mixed nuts
these, please seek advice
from your healthcare Refer to the ‘Swaps and Alternatives’ chart
professional about how to in BARE resources for nut free swaps and
manage these. alternatives.

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 STAYING HYDRATED
HOW MUCH WATER SHOULD I BE DRINKING?

Staying hydrated is very important. I recommend consuming 2–2.5 litres of fluids each day,
primarily from water. Keep in mind these are general guidelines, as fluid requirements vary
according to gender, age, activity level and climate. When you sweat you lose fluid, therefore it is
important that you consume more fluids when you are exercising or when you are in hot climates.

Not drinking enough can cause your body to become dehydrated. Signs of dehydration include:
thirst, headache, fatigue and weakness. I can’t stress enough the importance of staying hydrated. If
you’re not used to consuming 2-2.5 litres each day, I suggest increasing your daily intake over time.
Gradual changes are easier to achieve and are more likely to become long-lasting habits.

Water is the best fluid for your body. However, some people find it difficult to drink 2–2.5 litres of
water every day. If you do struggle with this, try making your water more exciting by adding fresh
fruit such as sliced lemon, lime or fresh berries. Herbal teas (such as ginger, berry and peppermint)
are great too. Iced variations are perfect for summer. Green tea or black coffee is fine too, although
see below for more info on caffeinated drinks. Please note: these are just suggested alternatives
and should not be used to completely replace water intake.

TEA & COFFEE

Drinks that contain caffeine, such as coffee and black/green tea, are often claimed to have a diuretic
effect. However, recent studies suggest that this generally only occurs when caffeine is consumed
in high doses. I suggest limiting your intake to a MAXIMUM of 1 or 2 cups of coffee or 5 or 6 cups of
tea per day.

I have designed the BARE Guide to give you the right amount of macronutrients you need to
function optimally each day. As a result, you shouldn’t feel the need to reach for caffeine as an
energy boost throughout the day (getting enough sleep will also help with this!).

ALCOHOL SOFT DRINK & ENERGY DRINKS

Although I personally choose not to consume
alcohol, I understand it’s something a lot of
people enjoy. If you do drink alcohol, I suggest
you enjoy it in moderation, and drink no more
than 2 standard drinks on any one day.
Please note that both of the BARE Guide
models do not account for the additional
energy and macronutrients you will be
consuming when you drink alcohol.
Soft drinks and energy drinks often come with
excessive amounts of sugar, caffeine and
energy (and not much of the good stuff!). I do
not recommend consuming soft drinks or
energy drinks regularly. If you enjoy drinking
these when you’re out socialising, don’t panic!
BARE is about moderation and it is important
that you are still able to actively participate in
your social activities. Just try not to consume
these drinks regularly and keep them for special
occasions.

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 EATING OUT
The BARE Guide is all about BALANCED and REALISTIC EATING that easily fits into your day-to-day
life! Therefore it is perfectly okay to enjoy a meal out. Maintaining your ‘normal’ food activities – in a
healthy way – is key to creating a long-lasting healthy eating pattern and healthy relationship with
food.

For this reason, you will see on my example meal plans I have left Sunday blank to demonstrate that
it is okay to eat out or unplanned. In my example meal planners, I have chosen to take Sundays off,
but you can do this on any day of the week that suits you best. If you prefer to continue to eat from
the BARE Guide, just pick one of the models and follow the recipes, as you would on any other day.

If you are eating out in a café or restaurant, here are some menu items that are generally healthier
options:

BREAKFAST

Go for the following:

• Eggs on toast, add some veggie
sides like tomato/mushrooms
• Mushrooms on toast
• Baked eggs
• Bircher muesli
• Fruit toast
• Porridge
• Fruit and veg based smoothie

LUNCH & DINNER

Aim for a small serving of lean protein,

a serving of wholegrains and a
generous side of vegetables or salad.
• Sushi, sashimi
• Stir-fry
• Wrap/salad (be careful of the
dressings!)
• Pasta with tomato based sauce
• Steak and vegetables
• Grilled fish and salad
• Baked chicken breast with
vegetables
• Cold rolls
• Roast and vegetables

TIP: Portion sizes when eating out can be much larger

than at home, so consider sharing with someone or
take the leftovers home to enjoy later!

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 GETTING TO KNOW
MACRONUTRIENTS
Macronutrients are nutrients that your body needs in large quantities. There are three types of
‘macro’s’: carbohydrates, protein and fats. All of these provide you with energy and essential
nutrients that you need to fuel your body and are ESSENTIAL components for creating a nutritious,
balanced meal. Your body simply can’t function to its full potential without the right amount of
macronutrients.

PROTEIN
When it comes to growth and repair of your body, protein plays a crucial role. It helps build and
repair muscle, ensures your organs function properly and strengthens your hair and nails. Signs
that you may not be getting enough protein include low immunity, weight loss (muscle loss) and a
feeling of weakness.

Protein is found in high amounts in animal-based products, including chicken, turkey, beef, pork, fish
and eggs. However, many plant-based foods are also good sources of protein, including
legumes (lentils, beans and peas), nuts, seeds and tofu.

PROTEIN POWDER: While a healthy, balanced diet should provide you with all of the essential
macro and micro-nutrients required for good health, I have included protein powder in some of the
BARE recipes. This has allowed me to incorporate some ‘sweet’ snacks without adding sugar or fat.
Some of my favourite protein brands are Rule 1 (Chocolate Fudge or Vanilla Ice Cream) and Happy
Way Vanilla. If you do choose to use protein powders, ensure to not use them as a meal
replacement.

CARBOHYDRATES
One of the biggest nutrition misconceptions is that carbohydrates are bad for you. Diets often
restrict carbohydrate intake, I’m here to suggest otherwise!

Your body needs carbohydrates for energy and essential vitamins and minerals. Carbohydrates
are also essential for providing dietary fibre which keeps our gut happy and healthy. The key is to
choose the HEALTHIER, slow-burning or ‘low GI’ carbohydrates, instead of quick-acting or ‘high GI’
carbohydrates.

To give you a quick run-down, carbohydrates are rated according to ‘GI’ or glycaemic index.
High-GI carbohydrates are fast-burning carbohydrates that release glucose (sugar) very quickly
into the bloodstream. High-GI carbohydrates include white bread, table sugar, syrups and sugary
cereals.

High-GI foods will give you a sharp spike in blood sugar and energy levels, but the boost won’t last
long. After a short time, your blood sugar levels will drop and you’ll be left feeling tired and searching
for your next energy hit.

Low-GI carbohydrates are broken down at a slower rate and the glucose is released slowly into your
bloodstream, giving you a longer, more sustained energy supply. Low-GI carbs include wholegrain
bread, oats, fruit and legumes. I recommend choosing Low-GI carbohydrates wherever possible.

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 GETTING TO KNOW
MACRONUTRIENTS
FATS

Fats, like carbohydrates, can sometimes seem scary, but they are often misunderstood. Over the
years, we’ve been inundated with theories about how fat is ‘bad’ for us, but this is not the whole
story. Fats are an essential component of a healthy balanced diet and provide essential
vitamins.

As with carbohydrates, the important thing is the type of fat you eat. Saturated fats (found
naturally in animal-based products) and trans fats (found in fast foods and processed foods) are
the unhealthy fats and should be limited in your diet. The healthier fats, which are essential to a
healthy balanced diet, are unsaturated fats (polyunsaturated and monounsaturated fats). These
are mostly found in plant-based foods, including olives, nuts and seeds and their oils, as well as oily
fish, like salmon and tuna.
SHOULD I BE COUNTING MACRO’S?

Counting macros involves calculating the exact amount of protein, fats and carbohydrates you eat
across the day or in each meal. This can be time-consuming and can result in becoming too
preoccupied with specific nutrients rather than focusing on achieving an overall balanced eating
pattern.

While I don’t personally count macros, it’s important to gain an understanding of what they are so
that you can make healthy choices. I have removed the need to count macros as each model is
designed to provide the correct amount every day. Please note: If you have a medical condition that
requires you to count your macros, please email the team at info@leahitsines.com.au and we will
assist you.

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 BUILDING A BARE MEAL
GUIDELINES
Once you’re familiar with the BARE meals, guidelines and principles, I encourage you to start
creating your own BARE meals. They can be as simple or complex as you like.

Experiment! I can’t stress this enough when making your own

delicious creations in the kitchen.

The following guidelines are designed to help you build your own BARE meals. Refer over the page
for example serving sizes from each of the food groups.

STEP 1: Start with a lean protein. When choosing your protein, aim for 1–2½ serves.
This could be red meat, chicken, fish or eggs or, for a plant-based options, tofu, tempeh, legumes,
nuts or seeds.

STEP 2: Next up is flavour! What seasoning or marinade are you going to coat your
protein in? For example, If I was using chicken, I would season this with salt, pepper and dried
oregano. Then depending on the meal, I add fresh herbs, spices and sauces to give it more flavour.
My favourite herbs to boost flavour are garlic, chilli, ginger, coriander, rosemary, paprika, cumin and
basil.
STEP 3: Then, go with wholegrains. Aim for 1½–3 serves. These include breads, cereals
and grains (rice, pasta, couscous, quinoa). Try to go with wholegrain and wholemeal options
wherever possible. As with protein, add fresh herbs or spices, or cook your grains in vegetable or
chicken stock to give extra flavour.

STEP 4: Then we have vegetables and legumes. Aim for 3 serves. Vegetables are
super important and all have their own beneficial vitamins, minerals and antioxidants – so try to pick
a few different coloured vegetables to maximise these benefits! Legumes such as beans, lentils and
chickpeas are also included in this group.

STEP 5: Lastly, we have the extras! Extras like dairy, fruit and healthy fats are
necessary every day, so try to squeeze them in where you can! I typically add cheese, such as feta,
to a salad or yoghurt to a curry. I top my breakfast with fruit or enjoy a piece of fruit with my
morning or afternoon snack. Adding fruit to meals – such as apples in soup – is also a great way
of sneaking it into meals! When cooking, I recommend using plant based oils (olive oil) as a way of
getting in some healthy fats!

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 BUILDING A BARE MEAL
SERVING SIZES
WHAT IS A SERVE?

Below are some examples of serving sizes (as per AGHE) to be used to guide your BARE meals.
Each example below represents 1 serve of the particular food group. Refer to the above guidelines
to determine how much of each food group you require within each meal.

For additional alternatives from each food group, refer to the ‘Swaps and
Alternatives’ chart in BARE resources on page 5-7

GRAINS VEGETABLES
• 1 slice (40g) bread Non-starchy Vegetables
• ½ cup OR 75 - 120g cooked rice, • ½ cup cooked green or orange vegetables
• ½ cup OR 75 - 120g cooked pasta • 1 medium tomato
• 1 cup green leafy or raw salad vegetables
Starchy Vegetables
FRUIT • ½ medium sweet potato or potato
• 1 medium apple, banana, orange, mango or
small pear DAIRY PRODUCTS &
• 1 cup berries ALTERNATIVES
• 30g dried fruit • 250ml milk or calcium-fortified milk
• 200g plain yoghurt OR Natural Greek
yoghurt
LEAN MEAT, POULTRY, FISH, EGGS & • 40g (hard,white) cheese
ALTERNATIVES
• 65g cooked lean red meat HEALTHY FATS
• 80g cooked chicken This is what you will cook your food in or use to
• 100g cooked white fish fillet or tinned tuna top/dress your food with.
• 70g cooked salmon fillet or tinned salmon • 1 ½ tsp monounsaturated or
• polyunsaturated oil
• 10g nuts or 2 tsp nut butter

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 18

 BARE BRAND PARTNERSHIPS

As an added thank you for purchasing BARE, I have teamed up with some of my favourite brands
to give you a little discount within their stores. See below for your discount and their relevant terms
and conditions. !

I recommend happy way as a whey protein/vegan protein for the

recipes that call for protein powder. Enter the code happyleah for 10%
off your order.

With BARE, It’s not about crazy-long workouts in the gym every day. It’s
about moving your body in an enjoyable and sustainable way. I LOVE
P.E Nation (I wear it even when I’m not going to the gym haha!) Valid until
19/08/2019. Enter the code leah20barexpe to get 20% off your order!

I LOVE Envy U Skincare. This is one of my friends labels and I can

guarantee you, it cleared my skin and I don’t use ANYTHING else. My
favourites are the Extra Strength & Collagen Body Basic Soaps. Click the link
below to get 20% off your order!

ENVY U DISCOUNT - 20% OFF

Thrive market is an incredible online organic store where you can get
groceries and household items at wholesale prices. Please note, this is only
valid for US residents. Click the link below to get 25% off your first order and
a FREE 30 day trial! Click Here!

Wiltshire is Australia’s most iconic Kitchenware brand and they’re amazing!

They have a range of all of the kitchenware you need to be a hero in your
kitchen! The discount code is valid for delivery within Australia only.
Enter the code BARE20 at their checkout to get 20% off your order!

Tropeka is an amazing Australian brand that provides a range of super food

and protein powders. Enter the code BARE15 to get 15% off your first order.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 19

 BARE
FAQ
Before you start, I recommend you consult with your doctor or health professional before
commencing any new health, fitness or nutrition program. While I am always here to provide
general help and support, this should not be used in place of professional advice.

HOW DO I GET THE MOST OUT OF BARE?

Familiarise yourself with the BARE guide, recipes, weekly meal planners, shopping lists and
resources. Use the BARE community Facebook group to share your experience, tips and tricks with
others on their journey.

I WANT TO JOIN THE FACEBOOK GROUP!

Our group is exclusive to our BARE community! To join the group please enter the email you used
to purchase BARE. If you are having trouble with this, please let me know at info@leahitsines.com.
au and my team will sort it out. There may be a slight delay but we will try to get back to you ASAP.
Click this link to join!

WHAT LEVEL OF COOKING EXPERIENCE DO I NEED?

Whether you’re a beginner or a master chef, BARE is for you. BARE caters to everyone, no matter
how advanced your cooking skills are.

ARE CALORIES PROVIDED IN BARE?

Personally, I do NOT believe in counting calories, as it is time consuming and unsustainable.
Using the AGHE has ensured the BARE models provide an appropriate amount of calories and
nutrients each day. Threfore, I haven’t included the calories for each recipe.

WHAT DO I DO IF I’M STILL HUNGRY?

As everyone is different, you may need to slightly adjust the portion sizes of your main meals,
breakfasts or snacks to better suit YOU. Be careful, sometimes thirst or boredom can be mistaken
for hunger. Try to avoid overeating and make sure you’re hydrated so you’re not making the portion
sizes bigger and causing yourself to over eat.

CAN I DO MY OWN FOOD THING?

I have designed the weekly meal planners to give you as much flexibility and freedom as possible.
I recommend you stick to each recipe as closely as possible. However, you can create your own
weekly meal plans as you like.

WILL I STILL HAVE ACCESS TO BARE AFTER THE 12 WEEKS?

Of course! You have lifetime access to the BARE guide, recipes, meal planners and resources.
Simply log in at any time and use as you need.

WHAT ABOUT MY FAMILY, CAN THEY EAT THESE MEALS TOO?

YES!! Everyone is welcome to eat from BARE! I have tailored the recipes to one serve, so just
multiply the recipe by how many people you’re cooking for.

I WANT TO CONTACT YOU, HOW CAN I REACH OUT?

If you’re having any difficulties please contact us at info@leahitsines.com.au

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 20

 BARE
FAQ

I’M WORRIED MY SHOPPING LIST IS GOING TO BE CRAZY!

If that first shop is worrying you, please don’t stress! Your initial shopping list may be pricey
because you’re stocking up on staples. These staples will last AGES in your kitchen and will bring
your cost of groceries down each week.

WILL MY DETAILS BE KEPT PRIVATE?

YES. Your details are private information and won’t be shared!

WHAT IF I DON’T HAVE TIME TO COOK?

We made our meal plans just for this reason! The example weekly planners are heavily meal prep
focused to reduce your time in the kitchen during busy weeks.

ARE SNACKS INCLUDED IN BARE?

YES!! Of course they are. I love a good snack. Check out your Model 1 and Model 2 snack recipes.

CAN I EAT OUT AT RESTAURANTS?

YES! I have devised an entire section addressing this in the guide. It’s important to catch up with
your loved ones over breakfast, lunch or dinner. Please refer to the ‘Eating Out’ section in your BARE
Guide for my top healthy eating tips on what to eat while eating out.

I’M VEGETARIAN, WHAT DO I DO?

This version of BARE is a regular (meat-based) guide. I have included some vegetarian options
throughout the guide. However, if you do want to make meat-based meals vegetarian refer to the
‘Swaps and Alternatives’ chart in your BARE resources to make the adequate swaps when
swapping ingredients. For example, 100g of lean meat equates to 170g tofu.

CAN I PRINT THE RECIPES, MEAL PLANNERS AND SHOPPING LISTS?

YES! I have designed all of these documents to be printable. Both the meal planners and shopping
lists will help you plan out your weeks, stay organised and shop for your ingredients.

@LEAHITSINES #LEAHITSINES @BAREGUIDE #BAREGUIDE 21