Health & Fitness

Kayla Itsines Diet

A complete walk through on the diet of Kayla Itsines and how she stays in shape.

I have been getting a lot of requests to write a blog article about Kayla Itsines and her famous Kayla Itsines Diet.  This is a diet that has really grown in popularity in recent months and continues to have more and more faithful followers.  So, I thought it would be beneficial to write out a complete review of the Kayla Itsines diet and the recommendations I have for my readers as this will help you stick with the diet and hopefully see great results!

For more articles about health, fitness, and many other things we highly recommend you checking out our

With so many fad diets and unscientific recommendations floating around the internet these days, it can be difficult to figure out what works and what you should avoid.  I wanted to do an in-depth write up of what food Kayla Itsines eats on a daily basis and how you can incorporate these foods into your daily diet.

Before we jump into her daily diet, lets do a brief summary of who Kayle Itsines is.

Who Is Kayla Itsines?  And What is Her Daily Diet Like?

You may have heard the name Kayla Itsines recently, or have heard of someone at the gym talking about the Kayla Itsines diet program.  But if you don’t know who she is then don’t be alarmed!  Kayla has been growing more and more popular in recent years because of her huge social following.

Kayla Itsines is an Australian personal trainer and fitness social influencer who has over 11 million followers on her Instagram account.  She has gained extreme popularity recently after blowing up on social media as well as from creating workout programs on her website.

Kayla Itsines Diet – Daily Breakfast Recommendations

For breakfast Kayle Itsines likes to keep everything as simple as possible.  There’s no need to make things complicated!  Since she follows a keto diet, we want to start the day off with some healthy fats such as avocado or nuts, and some basic carbs to give our body the energy source it needs to get through the rest of the day.  Often times carbs will get a lot of slack if you are trying to lose weight, but if you are smart about your decisions then carbs can be beneficial for giving you the energy you need.

A Breakfast Example of The Kayla Itsines Diet 

Avocado & Toast With Poached Eggs

  • 2 slices of toasted rye bread
  • 1 large poached egg
  • ½ or 1 sliced tomato
  • 25 grams of sliced avocado
  • A glass of Organifi Red Juice

Kayla Itsines Diet – Daily Snack Recommendations

Kayla Itsines will typically eat two snacks throughout the day.  These can be used after her workouts or routinely throughout the day (but its typically a good idea to avoid eating too close to bedtime).  We want these snacks to be filled with fruits and vegetables to give our bodies the nutrients they need without consuming too many empty calories. These snacks are similar to the ones recommended by the Halki Diabetes Remedy team to help create a healthy body.

Two Snack Examples That Kayla Itsines Eats:

Strawberry Protein Smoothie

  • 1 scoop of vanilla protein powder
  • 160 grams of fresh strawberries
  • 150 grams of low-fat, low-calorie yogurt
  • 250mL of fat free milk (can also be coconut or almond milk)

Minted Yogurt, Celery, And Carrots

  • 100 grams of low-fat yogurt with chopped mint leaves
  • 1 large stalk of sliced celery
  • 1 small sliced carrot

Kayla Itsines Diet – Dinner & Lunch Recommendations

With lunch and dinner Kayla Itsines focuses largely on her protein intake.  But instead of only eating grilled chicken like many other diets seem to recommend, Kayle Itsines has been known to create a variety of different protein heavy meals that you can implement at home. 

A Lunch Example of The Kayla Itsines Diet 

Special Turkey Wrap

  • 80 grams of sliced & cooked turkey
  • ½ of a sliced tomato
  • ½ cup of sliced lettuce leaves
  • 50 grams of tzatziki
  • 1 wholemeal sandwich wrap
  • A cup from the best green tea brand

A Dinner Example of The Kayla Itsines Diet

Orange & Beetroot Salad With Salmon

  • 100 grams of cooked salmon fillet
  • 1 complete orange
  • 90 grams of cooked brown rice
  • 10 grams of walnuts
  • 1 medium sized roasted beetroot
  • ¼ sliced red onion
  • 1 cup of rocket leaves
  • 1 tsp of red wine vinegar for the dressing

Starting The Kayla Itsines Diet

Whether you are an avid follower of Kayla Itsines or are new to hearing about her diet program, I believe that her daily eating routine can be implemented by most people who are hoping to lose weight and gain some lean muscle. 

You may have noticed that her diet features carbs in all of her major meals, which you may have read is bad.  But healthy carbs are one of the most important things for our bodies as this is the preferred source of energy that our bodies desperately need.  With the combination of healthy fats and protein you can expect to stay full throughout the whole day.

The importance of fruits and Vegetables

Many people struggle with having a sweet tooth at the end of the day and need some sugar to get rid of that craving.  And the way I have gotten over that was with fruit.  You can get some of the sweetest tastes in the world just by trying some fresh fruit.  And fruit will be able to provide you with a great source of vitamins, fiber, and potassium.  As is recommended in the Kayla Itsines Diet, I highly recommend putting fruit into a smoothie to make a juice with iron and other vitamins.

Along with fruit, vegetables make a great snack, but they should also be a huge part of your daily meals.  Vegetables provide you with vitamins, fiber, and even phytochemicals to help your body avoid sickness.  By increasing the amount of fruits and vegetables you will feel drastically better on a day to day basis.  Instead of consuming processed food like so many people around the world, you can eat healthier without having to give up delicious food.

If you are thinking about starting a new diet, or just want to live a healthier life, then I highly recommend the Kayla Itsines Diet. Some celebrities will utilize health supplements to see better results so we recommend reading ThermoFight X Reviews, RiduZone Reviews, and Modere Trim Reviews to see if this makes sense for you.

I recommend you check out our other health & fitness articles such as The Sara Sigmundsdottir Diet or all of our other articles on our Home Page.

Susan Harris

By Susan Harris

Susan Harris is the owner of Rooted Mama Health. She is the mother to two amazing children and wife of a loving husband. She strives to provide the world with all the information they need to live a happy and health lifestyle.