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Be sure to always consult with your doctor before commencing any new health, fitness or nutrition program. While we’re always here to provide general help and support, this should not be used in place of professional advice.
Congratulations, lady! You’ve just done the hardest part by choosing to get started. Take a moment to thank yourself for doing something positive for YOU.
Let’s start by heading straight to the planner. This is your go-to tool for staying on track and hitting your goals. Get in the habit of checking it first thing each morning when you wake up so you can plan your day – deciding when you’re going to work out and getting into a positive mindset.
Our number one tip for KIC’ing butt is organisation. Setting aside time each week to plan and prep meals will make it much easier to create (and stick to) a healthy and happy routine. We’re all about making things as easy as possible by removing last-minute tasks.
Of course, where would we be without a little help from our girlfriends? That’s why you’re invited to join our private Keep it Cleaner FB Community. It’s full of amazing people just like you, with advice, support, live videos and exclusive competitions (hello freebies!). You have to be a paid member to join so be sure to let us know if your Facebook profile name doesn’t match your registered name.
We can’t wait to see what you achieve with us!
Oh, girl, YES. This health and fitness plan is practically made for you. Grab the nearest scrunchie and the daggy t-shirt you reserve for movie nights. You can get as sweaty and messy as you like and not a soul will ever know. Win.
Too easy! If you get the most out of yourself at a gym, simply take Keep it Cleaner with you and do the exercises there.
If you have an existing illness, injury, physical disability, or are pregnant, please consult your medical practitioner before KIC’ing off your health and fitness journey.
As for the superwomen breastfeeding their bubs, it’s always advised to mention your Keep it Cleaner plans to your doctor before you begin. Consider adjusting the intensity of your workouts to best fit your needs. If we were you, we’d pick the ‘Get stronger & fitter’ stream – those extra calories will give you the energy you need to be running after a tiny human.
Along with our dietitian we have created two versions of the meal plans Lean & Strong.
The lean recipes and meal plan are slightly lower in calories and carbohydrate than the strong recipes. The strong recipes and meal plan contain slightly more carbohydrates and calories and are suited to those looking to maintain weight, increase muscle mass, get stronger or those that are highly active and need the extra energy! Essentially carbohydrates are our bodies fuel so when we have serious goals to hit or just need that extra sustenance we need to also increase our carbohydrate intake.
When choosing between meals, remember that it comes down to a ‘whole day’ or even ‘whole week’ approach. If you are choosing the lean meals most of the time but have the occasionally strong meal, it will not impact your progress. The same goes if your goal is to maintain weight or build muscle mass, you can still choose lean meals however you may wish to increase the portion size, add extra healthy carbs like brown rice, spelt pasta, potato or fruit or alternatively you could have bigger snacks in between your meals to increase your intake to achieve your goals. Don’t forget to always look at the bigger picture rather than focus on one meal.
It’s typical to have a headache or two while your body adjusts to this new, clean lifestyle. You might be in slight discomfort because of dehydration; remember to keep a water bottle with you all day (get those two litres in!) or sip on a herbal tea. If you’re concerned, or if the headaches persist, make a trip to your doctor.
WELCOME! To access your program, log in using your email and password. While you’re at it, go to Settings and check that Updates & News are set to ‘ON’ – that way we can send all our best info and special announcements straight to your inbox. As for your planner – the home to all your recipes, workouts, and shopping lists – that’ll be unlocked each week!
All the best plans start on a Monday, right? Why not prep all your meals on a Sunday night to give yourself the best possible chance to start the week off?
That said, this is your journey, and you should do it according to what works for YOU.
As soon as you sign up to Keep it Cleaner, your Day 1 begins the very next day. The planner updates each Friday for the week ahead, with the weeks running from Monday to Sunday.
Impossible! No, in all seriousness, don’t stress too much. Shoot through an email to email@example.com and we’ll work through any concerns with you.
Every time you pay, you get access to the workouts and meal plans for four weeks, or longer if you have a longer subscription. If you don’t pay again, you’ll have access to general information only. If you want to keep being part of our community, just pay for another four weeks! Simple.
Think of them like big, green ticks against your name. Smashed a workout? Cooked that delicious dinner? Gave your mind a meditation sesh? Tick, tick, tick. That’s three activities completed. To watch that number grow, click the top right of each activity before you move on to the next!
Sure can, lovely! Keep it Cleaner is $19.50 per month and that gives you access to all of our workouts, meals, meditations and more! Or if you’d like to sign up for longer, we have a 3 month subscription for $49.50 (15% off) and a 12 month subscription for just $115 (that’s over 50% off)!
To make this as seamless as possible, we use a snazzy payment system called Stripe – a leading company in secure online payments. Stripe has been audited by a PCI-certified auditor and is certified to PCI Service Provider Level 1. This is the most stringent level of certification available in the payments industry. To check out Stripe’s security guide, head to https://stripe.com/docs/security/stripe
Boo! Have you entered your card details correctly? If still no luck, it could be your bank being a bit cautious of a foreign payment system. Have a chat with them about it and, if you’re still having trouble, send the Keep it Cleaner team an email at firstname.lastname@example.org. We’re always here to give you a helping hand.
You have a subscription, so once you make your first payment, all the work is really done. Payments will come out on the date of subscription, and each month after (unless you’re on a longer subscription). You can cancel any time via your profile with complete access to Keep it Cleaner until the end of your paid period.
Abso-freaking-lutely. Our privacy policies are stronger than our abs (which after all this KIC’ing it, is rather impressive). You can read them here.
If you have signed up through our website, you can upgrade or cancel your account through the ‘Profile’ section of the website. If you are upgrading your account, please be mindful to do this just before your current membership runs out so you are not charged twice.
If you signed up through the app, please use the following steps to change your subscription…
Launch the Settings app.
Tap iTunes & App Store.
Tap on your Apple ID.
Tap View Apple ID when the pop up window appears.
Enter your Apple ID password or fingerprint ID when prompted.
Tap the Subscription you want to editl.
Our group is exclusive to our Keep It Cleaner tribe, and we’d love to have you in there! If things are moving slowly, it might be because your Facebook name isn’t the same as the name you used to sign up to Keep It Cleaner, or because your Facebook email and Keep It Cleaner email are different. If that’s the case, no problemo, just let us know at email@example.com and our squad will sort it out. There might be a tiny delay (our inbox is always buzzing with requests) but we’ll get to you ASAP!
If you’re somewhere special without wifi (lucky you – read a good book or two for us) simply screenshot our recipes and the workout breakdown before you go. Pre-watch the videos to get comfortable with the technique and complete your workout using a timer on your phone.
Don’t stress – we’re getting to your request as soon as we can!
UGH! That’s not ideal. Despite having a speedy internet connection, networks can have random cut-outs which will interfere with streaming some media content. Try updating your browser to the latest version possible. Then clear your cache (following the instructions here http://www.refreshyourcache.com/) and restart your computer. While you’re playing Miss Fix It, can we suggest switching browsers to Chrome or Firefox?
They’re our top picks. If you’re still having problems, try calling your internet provider. Unfortunately, connection issues can’t be crunched or lunged away by the Keep It Cleaner team.
Yessir! Step one: quit your browser. Step two: try logging in and out again. Step three: update your browser to the latest version. Still nothing? Step four! Clear that pesky cache (following the instructions here http://www.refreshyourcache.com/) and restart your computer. Losing hope? Never fear – we have some technological wizards over here at Keep It Cleaner, so send us an email to firstname.lastname@example.org.
Been there, friend. See that ‘I forgot!’ button? Click that and we’ll email you a reset link. Consider yourself saved.
Hmmm. Double check you’re using the email you signed up to Keep It Cleaner with. Nothing? How odd! Just shoot us an email to email@example.com.
Well, that’s rather rude and lazy of them. If it’s a link to Facebook, you’ll need to be a member of our glorious private group to see it. If you want to join – we mean, who wouldn’t? – search for ‘Keep It Cleaner’ on Facebook, request access, and we’ll get you in ASAP!
Ah! That’s because you already have a Keep it Cleaner account, you lucky thing. Simply login instead. If you’ve forgotten your email address or have accidentally entered the wrong one, send an email to firstname.lastname@example.org.
Gee you’re missing out! Here’s where they might be hiding:
Spam folder (probably alongside the emails saying you’ve won $1,000,000 from a mysterious foreign prince) Settings: just make sure your email is entered correctly and that Updates & News is turned ‘ON’!
Alrighty. Let’s do some investigation work. Try updating your browser to the latest version, then check that your cookies aren’t set to ‘blocked’. Next, clear your cache (following the instructions here http://www.refreshyourcache.com/). If it’s still giving you headaches, make sure you’re using the correct email and password for the account you’re signing into – it’s easy to get them confused!
Sure can, girlfriend. It’s roughly 180mb per video, which is like watching a 30-minute snippet of The Bachelor. For that reason, probably don’t stream our videos on your phone (unless you have a snazzy plan with infinite data). Try watching them when you have access to wifi – save all that data for Insta, okay?
Of course! Use the Print Screen function on your web browser.
Oh dear! Okay, before anything else – check you’re looking at the correct week, then choose the days you’re shopping for. When you select a day, the default serving sizes will be selected, but you can change these according to however many people you’re cooking for. Then just cross items off your list as you go – so easy.
While we have you, can we suggest doing a big weekly shop, instead of heading to Coles every day? This will save you so much time and ensure you’re always fuelling your body with the best foods.
Grab a good pair of runners, your favourite activewear, and a positive attitude. You’ll also need dumbbells and kettlebells, a skipping rope and a yoga mat which can be found at basically any department store (budget-friendly options are great). Oh, and don’t forget your water bottle!
All of the food we recommend under Keep It Cleaner has been given the tick of approval by our dietitian Marika Day, along with our team of chefs, foodies, and researchers.
Choose your goal, specify your gender, then take your pick between regular or vegetarian menus (they’re both gluten friendly!).
If you’re a snacking fiend – ahem, aren’t we all? – choose two to three snacks per day from the list that fit your goals.
Oh, and always check the serving sizes on each recipe! Most generally suit one person with leftovers (or a ravenous partner) catered for. Breakfasts tend to be single serves, lunches will be for one or two people, while dinners will feed two to four. Remember, leftovers are AMAZING. At least three meals every week will be scheduled leftovers, which means less time cooking, more time KIC’ing goals.
We practise Meat-free Mondays because our vegetarian recipes rock (and are like a cuddle for the planet).
When it comes to calories, we’ve done all the maths for you, but if you’re curious here are the approximate totals (including snacks):
Fit, lean & healthy / female: 1500-1600
Fit, lean & healthy / male: 2400-2600
Stronger & fitter / female: 1800-2000
Stronger & fitter / male: 3000-3200+
Everyone is welcome to enjoy our colourful, yummy food. Just make sure the serving sizes and ingredients are suited to all ages and lifestyles.
Trying something new (or that you haven’t loved in the past) can be slightly daunting, but give it a go! We have a feeling we can change your mind. If we’re wrong (it happens) simply swap the ingredient for something you do like, for example: spice for spice, veg for veg, meat for meat, etc.
You’re not alone! Here’s how you can work around it:
Reach for almond, coconut, rice, oat, or hemp varieties.
Soy, rice and coconut alternatives to yoghurt, ice cream, cheese, and cream are fab!
Substitute onions and garlic for chives or the green leafy part of spring onions. Also experiment with asafoetida as a spice replacement. Please be mindful that fructose intolerances are a very subjective thing, so thresholds may vary from one tummy to the next.
For scrambled breakfast dishes, try firm or silken tofu.
Try Orgran’s No Egg replacer OR ½ cup mashed banana OR ½ apple puree OR 1 tbs chia seeds soaked in 3 tbs water (these each equal 1 egg).
Experiment with roasted chickpeas, soybeans, pumpkin seeds, and sunflower kernels.
Finely desiccated coconut, ground sunflower or pumpkin seeds, breadcrumbs, or oat/wheat bran are great alternatives.
Try a few combos of corn, buckwheat, chickpea and rice (brown and white), and quinoa flours, as well as maize/polenta, soy, potato starch, tapioca, millet, and amaranth.
Gluten-free oats and corn flakes, millet flakes, puffed rice, and quinoa (seeds, flakes or puffs) make for epic brekkie ingredients.
Are we human? Of COURSE they are. We like – wait, no, love – a good snack. Just check out our snack recipes and choose two to three options every day. You will, however, need to buy the ingredients as snacks aren’t included in your meal plan or automated shopping list. We did it this way to give you more freedom from one day to the next.
Some of our snacks are more indulgent or ‘treat’ snacks. We recommend making 1-2 of our snack recipes at a time, using that as just one of your 2-3 snacks each day. For example we wouldn’t suggest you have cake for morning tea and cookies for dinner every day. What we would suggest is to choose one snack per week. For example you might make the choc chip cookies and have them as an afternoon treat snack each each day that week. Your morning snack should be something simple like 30g nuts or a piece of fruit or some greek yoghurt. This means you can enjoy your healthy treats as part of a balanced diet.
We made our meal plans with you in mind, sister! Some recipes make four servings, meaning one cooking sesh will sort out multiple meals across different days. How good.
If you’re still a busy bee who’s struggling for time, why not try making breakfasts the night before, or grabbing ingredients in pre-cut, pre-cooked form?
And don’t forget you can do heaps of the cooking in bulk – that’s what Sunday nights are for, right?
Our ‘Get fit, lean & healthy’ meal plans focus on reducing your refined carb intake while boosting your intake of protein and good fats. This helps you maintain lean muscle mass while burning any unwanted fat.
If you’re looking to grow stronger – say, if you’re training for a sporting event, or one of those sweaty endurance runs – opt for ‘Get stronger & fitter’. This includes a teeny tiny increase in carbs on the meal plan to allow for higher energy levels and muscle growth.
Our hunger levels can fluctuate depending on a range of things (extra physical activity, mood, fluid intake, sleep, what our hormones are doing that day…), but what’s important is how we deal with big changes.
Did you know that thirst is often mistaken for hunger? If you’re feeling a bit peckish, reach for a glass of water or herbal tea first. If you’re still not satisfied, just grab a light snack from the Keep It Cleaner planner.
We recommend about two litres per day – even more if you’re KIC’ing it at a high intensity. The best tricks for staying hydrated are drinking a glass of water each morning and making sure you have a water bottle handy wherever you go (seriously, that thing should be like your shadow).
Getting a tiny bit bored of plain water? Try adding some fresh lime, lemon or orange juice to zest it up.
Drinking enough water every day can prevent headaches caused by dehydration, boost the appearance of your skin (sayonara, pimples), increase your athletic performance, AND keep you fuller for longer. Win, win, win, win.
F-U-L-L! Foods are best when they’re closest to their original form – also, good fats keep you feeling fuller for longer! The same goes for all dairy products; just keep an eye on your portion sizes.
A lil’ change is always good. Just head to your Settings (under your Profile) and click ‘edit’ to bring up the meal options. Selecting something here will flip your entire meal plan, but PLEASE NOTE: if you made any swaps before changing, they won’t be saved. Also, if you do successfully swap, you’ll need to make a new shopping list.
We designed the meal plan to work in sync with the fitness guides, so if you want optimal results please try following both as closely as possible!
If that first receipt is stressing you out, keep these things in mind: you’ve just bought some staple ingredients that will last weeks, potentially months. That’s why you’ll find the cost of the meal plans decreases the longer you do the program. After a few weeks, you’ll mostly just be replenishing the fruit, veg, and meat sections every week. Also – keep in mind this is all for an amazing cause, YOU.
If you’d still prefer to keep costs down (life is exxy, we get it) here are a few tips:
The best prices aren’t necessarily at the big supermarket chains – ALDI is an affordable and fab alternative. Local markets also have amazing produce at a fraction of the price. Go towards the end of the day and snap up those bargains!
Jump at those specials, lady. LEAP! CRUNCH! LUNGE! RUN! If there’s an approved ingredient or product on sale, stock up! Also consider the freezer your best friend – that wizardly appliance will make sure any leftovers and ingredients don’t end up at the bottom of a bin.
For the record, things you can freeze include soups, stocks, berries, fritters & patties, muffins, balls & slices, pasta, pasta bakes, and stews. We wouldn’t recommend popping anything plant-based in there that has a high water content (we’re talking cucumber, celery, or lettuce), or storing any meat or seafood that’s already been defrosted and cooked. Another word of caution: dairy products like yoghurt can turn a bit icy and yuck when frozen – so leave them in the fridge!
YES! (It would be positively evil to say no to that question.) It’s great to catch up with your loved ones over a yummy breakfast or dinner.
If you want to choose a healthy alternative from the menu, here are our tips:
And if you do accidentally gorge on a calorific meal, don’t be hard on yourself! If today’s food sitch wasn’t ideal it’s just one, little day. No biggie! We’re focusing on long-term goals, so just start off tomorrow in the right way with a clean brekkie.
Firstly, major props for picking a lifestyle that’s so mindful of our earth – go you. Eating vego or vegan can require a touch more prep, but it’s certainly doable with Keep It Cleaner. Here are the things to look out for:
As much as we love plant-based foods, they’re not always amazing in the amino acids department. That said, you can boost a meal with the helping hand of legumes, tofu, soy milk, nuts and seeds, eggs, and dairy. Vegan girls – you will just need to pay some extra attention in this area to make sure your body isn’t missing out on any essential proteins.
Plant-based foods and iron are BESTIES. Only thing is, the iron found in veg and fruits can be tricky for the body to absorb on its own. Because of this, heaps of vegos and vegans take an iron supplement, especially if they avoid animal-based foods altogether.
Gotta give those bones what they want – especially when boxing’s involved! Adequate calcium intake is vital for a healthy diet, particularly in women, so if you avoid dairy products please chat with your doctor about a potential calcium supplement.
Omega-3 fatty acids
Your gut and brain LOVE Omega-3 fatty acids. If you don’t return that love by eating fish, incorporating flaxseed oil or algae oil instead can work wonders.
Again, your brain will thank you every time you consume Vitamin B12. This little beauty is only found in animal products, so vegans should be taking an appropriate supplement as advised by their doctor.
For a detailed review of your vegetarian diet and supplements, discuss with an accredited practicing dietitian.
Tummy giving you a few troubles? That tends to happen to the majority of people who move to a vego diet. Don’t fret – the culprit here is all that extra fibre you’re consuming (which is awesome for your gut health, by the way). If the increase in gas is causing you discomfort, slowly incorporate legumes into your diet so it’s not too much of a shock to the system.
Start with a very small serve of legumes and gradually increase this over a week if you want to give your digestive system time to adapt. If the yuck symptoms (like bloating) just won’t subside, it might be best for you to switch to an another vegetarian protein source like tofu, dairy, or eggs.
We want to make our meal planner flexible to your needs. That’s why some of our recipes recommend adding your choice of dairy, pasta, rice or bread. We advise that you choose the one that best suits your dietary requirements.
Our dietician Marika recommend whole wheat, buckwheat or spelt pasta.
We personally recommend unsweetened Greek yoghurt and love YoPro!
If you drink lots of milk choose a low fat or skim milk, if you only have small amounts choose whole milk. Choose organic or local product where available. If you milk doesn’t sit well with you lactose free milk is a good alternative otherwise use plant based milk such as unsweetened oat, almond or soy milk.
When it comes to bread, the more visible grains and seeds the better! Choose sourdough or wholegrain.
When it comes to cheese it is best to choose the variety you enjoy most and keep portion sizes to ~30g per serve. If you are someone who eats cheese regularly or likes to have lots of cheese choose a low fat cheese, otherwise enjoy the real deal in moderation.
Wholemeal pizza base
We don’t count calories here at Keep it Cleaner. We believe in fuelling your body with healthy, nutrient rich foods, not stressing out counting calories.
There’s no need to worry, our dietician has analysed each and every recipe to ensure it falls in line with the recommended amount for each meal plan – e.g. lean and strong.
Oh, lady. Just you wait.
Mindfulness is a fancy-pants term for the mental state of being totally aware of your surroundings. Here at Keep it Cleaner, we think looking after our minds is just as important as looking after our bodies, which is why our planner includes quick and easy meditations. These will help you stop, sit, be present, and get a terrific night’s sleep. Practicing mindfulness is great for alleviating stress or anxiety, so please try it out – your mind will thank you for it.
We all feel stressed or anxious from time to time. If you feel your anxiety and stress levels exceed a normal level, or what is characteristic for you, please do not hesitate to seek help.
What you’re feeling is very common, which means there are so many people out there who can help. Consider reaching out to your family and friends to express how you’re feeling, and see a doctor or psychologist as soon as possible. For urgent mental health support, please call Lifeline on 13 11 14.