BARE GUIDE

Taste Tester
 BARE
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The content in the BARE Guide has been written in the assistance of an accredited practising dietician
(nutrition professional). If you are an individual with health problems please seek the help of an accredited
practising dietician or similar health professional.

The materials and content contained in "Balanced And Realistic Eating" are for general health
improvement recommendations only and are not intended to be a substitute for professional medical
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interpretation or use of the information provided.

The information and other material available from BARE come from a number of sources who have given
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#leahitsines #BAREGUIDE
 WELCOME
TO BARE
Hey you!

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

Welcome to the BARE Taste Tester! BARE is a Balanced and Realistic Eating Guide that enables you
to feel happy and healthy while enjoying all your favourite foods with ease.

This BARE Taste Tester is a snapshot of what is to come in the full BARE Guide (which is launching
very soon! YAY!). Here you will find a one week meal plan example, along with 10 amazing recipes.

The full BARE Guide will give you exclusive access to 12 weeks of recommended meal plans, 100+ easy
and delicious recipes, my official Facebook online community and an abundance of supportive resources.

I've designed every recipe in the full BARE Guide to be interchangeable so you can enjoy flexibility and
choose meals to suit your tastebuds and most importantly YOUR lifestyle!

The BARE Guide is nutritionally balanced, using the Australian Guide to Healthy Eating for a moderately
active female between the ages of 19-50. This means you will be getting the right amount of
macronutrients every single day!

Personally, I do NOT believe in counting calories and don't recommend anyone does, so for this reason I
haven’t shared the calories for each recipe.

You'll notice my recommended meal plans are heavily ‘meal prep’ focused so you can easily fit healthy
eating into your life. However, it's your choice as whether you want to meal prep or cook fresh!

(Plus, you'll also see that this version of BARE includes meat. If you're vegetarian or prefer plant based
eating then please know BARE Vegetarian is coming!).

It takes time, patience and dedication when making a healthy lifestyle change, so let's do this
TOGETHER!

I have no doubt you’ll absolutely LOVE this Taste Tester and I can't wait for you to enjoy the full BARE
Guide.

Leah xx

#leahitsines #BAREGUIDE
 GETTING STARTED
Why BARE?
Building Blocks Moving Your Body Balanced Diet Breakdown 

Nutrient-dense foods provide Nutrition is SO IMPORTANT A BALANCED diet allows our

the building blocks that allow
our body to maintain, repair
and build muscle mass, fuel
our brain and organs, and
provide the energy needed for
day-to-day activities.
Nutritional requirements and
needs are different from
person to person, depending
on age, stage of life and
activity levels.
 
The BARE Guide is based
around a moderately active
individual and tailored to give
you correct amount of
nutrients everyday.  work wonders for your physical,
when living a balanced and
healthy lifestyle, however,
exercise also plays a vital role.
 
We recommend you are
moderately active and enjoy 30
minutes of exercise a day while
on this plan (as per the
Australian Physical Activity and
Sedentary Behaviour guideline).
This 30 minutes can include a
balance of strength and
cardiovascular activity.
Keeping yourself fit and getting
your body moving everyday will
mental and emotional health.
Plus, it fits perfectly with the
BARE Guide - treat your body
right! 
bodies to function properly,
remain healthy and grow.
When we eat, our body breaks
down the
nutrients in food. These
nutrients are divided into
macronutrients and
micronutrients.
Macronutrients are energy-
providing nutrients that our
body needs in large amounts,
including protein,
carbohydrates and fats.
Micronutrients, vitamins and
minerals, are needed in small
amounts,  and are also crucial
to optimal health.

Food is FUEL 

Think of your body like a car; it needs fuel, oil and air-filled tyres to run efficiently, this is the
same as your body. Your body needs nutrients, water, sleep, sunlight and movement to be
able to perform at an optimal level.

This is why it is important to fuel your body correctly. By understanding the health benefits of
good nutrition and then putting this into practice, you are taking the right steps towards a
healthier and happier lifestyle, while also living your life to the fullest.

#leahitsines #BAREGUIDE
 THE MODELS
How does BARE work?
I have developed TWO different eating models that allow you to eat and cook in your own individual
way, to suit your lifestyle.

Both models have been tailored to the Australian Guide to Healthy Eating recommendations and
provide the same amount of macronutrients (proteins, carbohydrates, fats), which are spread out
differently across the day.

The two models allow you the flexibility to eat differently across the week and ensure you are
eating a nutritionally balanced diet, as long as the following guidelines are adhered to:

1. You must follow to the same model on any given day, i.e On Monday you must choose to either
only eat meals from Model 1 (Blue) OR Model 2 (Pink). Not a mixture of both models.

2. I recommend you eat 3 main meals and 2 snacks per day when following this guide.

MODEL 1 MODEL 2

Breakfasts in this model are

Breakfasts in this model are
predominately grain based, providing
a great source of energy and fibre to
give you a fuelled and energetic start
to the day.
Main meals in this model are protein
based, and include a little diary.
Protein fills us up for a long time,
which helps prevent hunger
throughout the day.
Snacks throughout this model are
high in fibre to ensure a stable
energy supply throughout the day.
If you love a latte or two each day
like me, both models account for 1
serve of dairy to be used in hot
beverages (like tea and coffee)
across the day.
protein based, like my Boiled Egg
and Chorizo Shakshuka. Starting
the day with a high protein
breakfast will help fill you up and
prevent those mid-morning
cravings.
Main meals in this model are grain
based, to provide a stable energy
supply throughout the day.
Snacks throughout this model are
fruit based, providing fibre,
vitamins and minerals. These help
to keep your energy levels up
throughout the day.
If you love a latte or two each day
like me, both models account for 1
serve of dairy to be used in hot
beverages (like tea and coffee)
across the day.

#leahitsines #BAREGUIDE
 MEAL PLAN
Leah's Recommended Week

The BARE Guide is all about BALANCED and REALISTIC EATING!! 

Therefore we understand you may want to go out for breakfast over the weekend. For
this reason, we have left Sunday blank to demonstrate you can take a day off and eat
out without guilt from time to time.
. 
Although we've chosen Sunday, this is just an example. If you want to continue the plan 
over the Sunday, just pick either model and follow the guidelines accordingly.
MODEL 1
Recipes

#leahitsines #BAREGUIDE
 CHOCOLATE RASPBERRY
Overnight Oats
Serves: 1
Prep Time: 10 Minutes

Ingredients:
1 small banana
1 cup milk
1/2 cups of oats
1 tsp cacao powder
1 tsp desiccated coconut
5 fresh raspberries (raspberries, blueberries or strawberries!)

Directions:
1. Add oats into a container.
2. Add banana, almond milk, cacao, dessicated coconut  to a blender and blend until mixture
is smooth and runny.
3. Pour the mixture over the oats  into the container and give it a good mix! Make sure the
oats and the smoothie are mixed well.
4. Place in the fridge overnight. Top with berries in the morning.

#leahitsines #BAREGUIDE
 QUINOA & ZUCCHINI
Mini Loafs

Serves: 8 (1 muffin is a serve) 

Prep Time: 15-20 Minutes
Cooking Time: 15-20 Minutes
Freezes well: Yes

Ingredients:
2 large zucchini, grated
1 carrot, grated
1 cup quinoa, uncooked 
80g feta cheese, crumbled
8 eggs, whisked
130g lean leg ham, sliced thinly
Salt & Pepper to taste
2 tbsp basil, chopped thinly

Directions: 
1. Pre-heat oven to 180 degrees celsius. 
2. Cook quinoa according to packet instructions. 
3. In a large mixing bowl, add zucchini, carrot, ham, salt, pepper, basil and the eggs. Mix well until all is
combined well. Add cooked quinoa and mix through. 
4. In a mini loaf tin (see above image) divide the mixture between 8 sections evenly. If you do not have a mini
loaf tin, use a large muffin tin. 
5. Sprinkle feta over the top and place into the oven for 20 minutes, or until lightly golden. 
5. This recipe makes 8, so with the left overs they can be frozen and reheated when needed. 

#leahitsines #BAREGUIDE
 TUNA CREAM CHEESE
Crisp Bread

Serves: 1 
Prep Time: 5 minutes

Ingredients:
95g (1 small tin) of tuna in brine
1.5 tbsp cream cheese
3 medium cherry tomatoes, halved 
2-3 basil leaves, chopped
3 wholegrain crispbread
Salt and pepper on top.

Directions: 
1. Spread the cream cheese over the bottom of the crisp bread.
2. Top with cherry tomatoes, tuna, salt and pepper. 
3. Eat! 

#leahitsines #BAREGUIDE
 THAI CHICKEN PATTIES WITH
Sweet Potato, Rocket Salad & Avocado
Serves                      1
Prep Time               15 minutes
Cooking Time         30 minutes
Freezes well          Chicken patties and sweet potato are freezable

Ingredients: ½ tsp ground white pepper

150g chicken mince, raw weight 1/4 avocado, sliced thinly
½ tsp ground coriander 60g baby rocket leaves
½ tsp ground ginger 50g couscous, uncooked
¼ tsp dried chilli flakes
½ small sweet potato, peeled and chopped Lime yoghurt:
olive oil spray 2  tbsp yoghurt
½ stalk lemongrass, white part only, finely chopped small squeeze of lime
1 spring onions, trimmed and chopped 1/2 small garlic, crushed
½ tbsp (20ml) fish sauce
1 egg white Lime wedges and coriander leaves to serve
½ tsp salt

Method
1. Preheat the oven to 180C. Line 2 trays with baking paper.
2. Cook couscous according to packet instructions.
3. Place the ground coriander, ginger, chilli, salt and pepper in a large bowl and stir to combine. Add the sweet potato and toss to coat.
Tumble onto a tray, spray with olive oil and bake for 30 minutes until golden and tender. Remove from the oven and cool.
4. Meanwhile, combine the chicken, lemongrass, spring onions, fish sauce, egg white, salt and pepper in a bowl. Shape into 9 patties and
place on the second lined tray. Spray with olive oil, bake for 10 minutes until cooked through. Remove from the oven and cool.
5. Add all ingredients under “lime yoghurt” in a small bowl and mix well.
6. Slice the avocado and squeeze over some lime to stop it from turning brown. Place the brown rice in a bowl, then rocket and sweet
potato. Top with chicken patties and avocado, serve with an extra wedge of lime and coriander leaves. (Patties can be eaten reheated or
cold). 

#leahitsines #BAREGUIDE
 MEXICAN MEATBALLS
with Rice and Salsa
Serves: 1
Prep Time: 15 minutes
Cooking Time: 25 minutes

Ingredients:  Salsa:
130g raw beef mince
⅓ cup brown rice, uncooked
1 tsp ground coriander
1 tsp onion powder
1 tsp smoked paprika
½ tsp ground cumin
½ tsp garlic powder
½  tsp salt
1/4 tsp ground white pepper
½ cup canned corn kernels
½ small red capsicum, de-seeded and chopped
½ small green capsicum, chopped
½ medium red onion,diced
1/2 small handful coriander leaves, roughly chopped
1 tbsp lime juice
10g cheddar cheese, grated
Spray oil 

Method
1. Preheat the oven to 180C. Line a tray with baking paper.
2. Cook rice according to packet instructions,  rinse under cold water to cool.
3. Combine the mince, spices, salt and pepper in a bowl. Roll into 12 balls and place on the lined tray.
4. Bake for 12 minutes until cooked. Remove from the oven, cool slightly before refrigerating.
5. Meanwhile, remove the corn kernels by holding the cob in the centre of a large bowl and cutting down
the cob. Add the capsicums, onion, coriander, lime juice and olive oil. Stir to combine, season with salt
and pepper to taste.
6. Build your meal! Add rice, salsa, meatballs and the grated cheese and eat!

#leahitsines #BAREGUIDE
MODEL 2
Recipes

#leahitsines #BAREGUIDE
 BOILED EGG & CHORIZO
Shakshuka
Serves: 1
Prep Time: 5 minutes 
Cook time: 10 minutes

Ingredients: 
2 boiled eggs
½ cup canned crushed tomatoes
30g chorizo, sliced
1 Garlic, crushed
½ Brown onion, diced 
5 basil leaves, thinly sliced  
1 thick slice of wholemeal toast
60g feta cheese, sprinkled on top 
Spray oil 

Directions:
1. Boil two eggs in a pot of water for 8-10 minutes (hard boiled) and set aside. 
In a small pan, spray olive oil and heat over a medium heat. 
2. Add onion, garlic and chorizo into the pan and cook for 5-6 minutes, or until cooked to you
liking. 
3. Add tomatoes, basil, salt and pepper to the pan and stir for a further 3 minutes. 
4. Place the tomato mixture into a bowl and add peeled eggs and a sprinkle of feta. Serve with
a piece of wholemeal toast! 

#leahitsines #BAREGUIDE
APPLE WITH NUT BUTTER

Serves: 1
Prep Time: 1 minute

Ingredients: 
1 medium apple (green, red), sliced into pieces
1 tbsp nut butter, i.e. peanut, almond butter

Directions:  
1. Smear nut butter over apple pieces and eat!

#leahitsines #BAREGUIDE
 BANANA & BLUEBERRY LOAF

Makes: 8 slices 
Prep time: 10 minutes 
Cook time: 30 minutes 

Ingredients:
1 & ¼ cup almond meal
3 very Ripe Bananas, Mashed
1⁄4 cup Raw Honey
1 cup Fresh blueberries
3 eggs
1 tsp baking powder
pinch of cinnamon

Directions:
1. Preheat oven to 180C.
2. Place all ingredients in a bowl together except the berries!
3. Use a spoon to combine all ingredients together.
4. Once the mixture is thick in consistency, fold the berries in with a spoon.
5. Pour into a pre lined cake tin and bake in the oven for 30 minutes, or until brown.
6. Using a skewer, poke it deep into the cake, if it comes out clean, it’s ready!

#leahitsines #BAREGUIDE
 CHICKEN PESTO PASTA
Serves: 1
Prep Time: 15-20 Minutes
Cooking Time: 15 Minutes

Ingredients: Pesto:
1 tbsp. Pesto 200g baby spinach
100g chicken breast, raw sliced into strips 1 cup fresh basil
1 cup pasta, uncooked ¾ cup parmesan cheese
1 cup broccoli, florrets ⅔ cup of almonds
125g cherry tomatoes, halved 1 clove of garlic
⅔ cup mushrooms, sliced 1 tbsp lemon juice
1 small brown onion, diced ⅔ cup of extra virgin olive oil 
1 garlic clove, crushed
Salt and pepper to taste 

Directions: 
1. If making pesto from scratch, add all ingredients under 'pesto' into a food processor and blend until
your desired consistency.
2. Coat chicken in salt and pepper.
3. Cook pasta according to packet instructions. 
4. Spray a large pan with olive oil and heat to a medium to high heat. Cook chicken
until completely cooked through and then set aside. 
5. Add onion, garlic, broccoli, cherry tomatoes, and mushrooms into the pan and cook for 10 minutes,
or until vegetables have softened. Add chicken back into the pan and cook for a further 2 minutes. Add
cooked pasta to the pan and mix through.
6. Add the pesto and mix through once more. Season with salt and pepper. Serve.
 

#leahitsines #BAREGUIDE
 LENTIL & QUINOA STIR-FRY
Serves: 1
Prep Time: 15-20 Minutes
Cooking Time: 15-20 Minutes

Ingredients: Dressing:
⅓ cup quinoa, uncooked 1 tbsp soy sauce
¼ cup brown lentils, canned 1 tbsp oyster sauce
10g flaked almonds Salt and pepper to taste
10g pepita seeds Fresh coriander to serve 
1 small carrot, diced
½ small red capsicum, diced
¾ cup red cabbage, thinly sliced
½ cup broccoli, cut into florets and diced finely  
1 spring onion stalks, thinly sliced
1 small red chilli, deseeded and thinly sliced  
1 large garlic clove, crushed
½ small brown onion, diced

Directions:
1. Begin to cook quinoa according to packet instructions.
2. In a deep pan, heat a small amount of olive oil and fry off garlic, chilli and onion for 2-3 minutes or until
onion becomes translucent.
3. Add broccoli, carrot, capsicum and spring onion into the pan and cook for 5 minutes until the
vegetables begin to soften.
4. Add cabbage into the pan and cook for 2 minutes until the cabbage begins to soften.
5. Add cooked quinoa to the pan and stir through.
6. Add the soy, oyster and fresh coriander to the pan and heat through. Cook for a further 1 minute and
then sprinkle with the nuts and serve!

#leahitsines #BAREGUIDE
 F.A.Q

Can my partner/family eat from the BARE Guide?

Absolutely! Each of these recipes are tailored to serve one, therefore you must multiply the
recipe by the number of people you’re cooking for. These recipes are partner friendly, however
nutrition requirements differ across age and gender. Refer to the Australian Guide to Healthy
Eating for appropriate serving sizes.

I have allergies, what can I do?

The full BARE Guide accommodates for common food intolerances and allergies by providing
you with a swaps and alternatives chart. Unfortunately, as this is the BARE Taste Tester, we
have not accounted for allergies and intolerances.

Will I lose weight using the BARE Guide
?

BARE is a balanced and realistic eating guide. Following the BARE Guide in line with regular
physical activity you may notice some physical changes.

Should I exercise while using this guide?

Yes. We have based the BARE Guide on a moderately active female between the ages 19 - 50.
The Australian Physical Activity and Sedentary Behaviour Guidelines recommend 30 minutes of
physical exercise on most days (about 5 days a week).

The portion sizes are to big/too small, what should I do?

Within the BARE Guide, all servings have been tailored to The Australian Guide to Healthy
Eating. Every female is different and has different nutritional needs, therefore it is important you
listen to your body while following the guide. Don't force yourself to over or under-eat if you don't
feel like it.

#leahitsines #BAREGUIDE