NOURISH YOUR BODY

NUTRITION

Specialised Nutrition Programs to suit anyone, designed to meet your individual health goals. Coaching on integrating a wholefoods diet into your lifestyle for long term sustainable health change and using a nutritional cleansing system for improved results. Scroll down for some free recipe ideas you can use at home, or get in touch at info.ilukafitness.@gmail.com if you would like a specialised meal plan designed for your lifestyle and diet.

MEAL PLANS

These meal plans are designed to help you to build muscle, lose fat and create an optimal physique. They are based on a generic one-day meal plan diet with a slight calorie deficit for sustainable change. For personalised meal plans designed specifically for your body type, dietary preferences and fitness goals, please email info.ilukafitness.@gmail.com  

NUTRITION COACHING

Personalised Nutrition Coaching to help you develop a healthy nutritious diet that fits within your lifestyle and allows you to maintain your health & fitness goals in a sustainable way. Methods include Macronutrient tracking & Education, as well as recipe ideas & daily accountability  to keep you on track.

NUTRITION SUPPLEMENTS

Iluka Fitness collaborates with a number of respected Nutrition supplement brands that are wholefood, plant-based high quality supplements designed to optimise your health and fill the gaps in our everyday nutrition. With today's farming practices and the lack of access to fresh fruit & veg, and depleted nutrients in the soil we often aren't getting all the vitamins & minerals that we need or that we believe we would get from an otherwise healthy diet. 

Check out some of these Plant-based Nutrition supplement brands and their products that may assist you in reaching your health & diet lifestyle goals. Reach out at info.ilukafitness@gmail.com if you need a recommendation as to which products will best serve your individual lifestyle & goals.

PRANA ON

Australia's own Plant-based Sports Nutrition Supplement brand. Providing high quality Plant-based Protein powders, Pre & Intra Workouts,  Aminos & Greens powders. 

Use code CASSIE10 for 10% off all orders.

JUICE PLUS

Wholefood-based, 100% natural, plant-based fruit & vegetable supplements to fill the nutritional gaps in our everyday diet and ensure you are getting all the vitamins and minerals you need. Fruit, Veg, Berries & Omega's, plus Meal Replacement shakes & Childrens gummies. 

Scroll down for Recipes! 

RECIPES

Some healthy recipe ideas

RECIPES

Check out some of these simple recipe ideas you can use at home anytime and add to your daily routine to pack in those nutrients and get the most out of your day! Email info.ilukafitness@gmai.com if you would like a specialised meal plan, nutrition coaching or simply some more recipe ideas!

GREEN MANGO SMOOTHIE

Power Up Your Mornings!

1-2 Ripe Bananas

2 cups Kale/Baby Spinach

1 Tbsp Flaxseeds

1/2 cup Mango cubes

1/4 Avocado

1/2 cup Water

Blend ingredients up in a blender until smooth, and voila! Add more water as needed, or extra banana or mango to thicken. 

VEGAN PROTEIN SMOOTHIE

Great Post-Workout boost!

1 Scoop Prana On Power Plant Protein powder - flavour of choice

1 Banana

1 Tbsp Nut butter 

1/2 Cup Nut mylk (almond, soy, coconut, macadamia)

Blend up for a thick, delicious protein smoothie as a great post-workout meal to feed your hungry muscles and increase muscle synthesis.

Top with your favourite ingredients  - eg. cashew nuts, cacao nibs, chia seeds, coconut flakes, dried figs

CHIA PUDDING

Quick & Easy, delicous afternoon snack!

Chia pudding is one of my favourities!! My housemate used to call me the 'Chia Monster' because if there was any chia pudding in the fridge I would always eat it all up! :'D Not only a satisfying snack, it is full of protein and healthy omega 3 & 6 fats to satisfy your hunger and nourish your body.

Ingredients: 

1/2 cup Chia seeds

1 cup Nut mylk (coconut is the best!)

2-3 drops Vanilla essence

Extras:

2 Tbsp Cacao powder and/OR handful blueberries

Mix chia seeds, nut mylk & vanilla essence in a glass or bowl until chia is evently spread throughout liquid. Sit in the fridge to set for a couple of hours until chia seeds have soaked up the liquid and formed a gooey thick pudding texture. You may need to mix the pudding every half hour or so to make sure the chia isn't all sinking to the bottom. 

To add extra flavouring, you can add blueberries from the start, or for a chocolate flavour, mix some hot water and the cacao in a separate bowl until a runny liquid, then mix in with the other ingredients to set. Once the seeds have soaked up the liquid, your pudding is ready to be devoured!

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