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My Day on a Plate: Meal Prep Queen Katie

Katie Lolas has created a name for herself as the Queen of Meal Prep where her 160K+ followers seek daily motivation to get organised and recreate her healthy and simple recipes. Katie’s approach to fitness is extremely relatable where she is recognised as an advocate for Strong Not Skinny. 

Her suggestions are not to restrict but to create healthy sustainable habits tailored to the individual. Her approach encompasses her community as she engages with like-minded women to create healthy and happy versions of themselves.

Named by Women’s Health Magazine as one of Australia’s top 25 most Fitfluencial women of 2019, her online presence has gained her media attention and she now regularly contributes to publications including Body + Soul and Triple White.


Here is a look into a day worth of meals with Katie...

What I eat on an average day really varies. My food philosophy revolves around creating healthy habits, not restrictions, so nothing is off-limits within moderation. I try to keep the meals I prepare to take to work nice and simple, but packed with protein, colourful fruit and veg and whole grains.  



I love berry choc-chip overnight oats!

GoodnessMe Box Katie Lolas

Snack 1

YoPRO yoghurt and a piece of fruit

GoodnessMe Box


Roast Veggie and Ricotta Pasta Bake

GoodnessMe Box Katie Lolas


GoodnessMe Box Katie Lolas

Snack 2

Corn thins, cottage cheese and honey



Beef Koftas and Tabouli with a lemon yoghurt sauce

GoodnessMe Box Katie Lolas

Katie Lolas Exercise Routine...

Monday to Friday I’ll start my day with a 30 minute walk before work. I find this clears my head and puts me in a positive mood to start my day. I'm a full-time high school teacher, so I wake up at 5am every morning to squeeze in my physical activity. I usually arrive at work by 7.30am and don't leave before 5.30pm.

I’m also training twice a week with an Exercise Physiologist, focusing on increasing my strength and rehabilitating my spine after an injury and surgery. Once I arrive home in the evening, I’ll cook, spend time with my husband and work through any marking I might have before I hit the hay. To get sleep I love listening to white noise or meditation using the Calm app.

GoodnessMe Box

Recipe: Raw Lemon and Coconut Slice

If you’re a fan of lemon and coconut flavours then this clean treat is for you! It’s quick, simple to make, super creamy and delicious. It’s also plant-based and refined sugar-free – It’s honestly my favourite slice recipe yet!

GoodnessMe Box Lady Lolas

Ready In: 20mins

Makes: 16 pieces



  • 1 cup raw cashews
  • 15 medjool dates, pitted
  • 1 cup desiccated coconut
  • 2 tbsp lemon juice
  • pinch of salt


  • ½ cup raw cashews
  • ¼ cup coconut oil, melted
  • ¼ cup maple syrup
  • 2 tbsp lemon juice
  • 1 tsp lemon rind, finely grated
  • 1 tsp vanilla extract


Step 1. Place all the ingredients for the base in a food processor on a high speed blend until mixture resembles a fine, sticky crumb. Firmly press base mixture into the base of your prepared tin

Step 2. Process all the ingredients for the top layer until completely smooth and creamy. Spoon the mixture on top of the base and smooth with the back of a spoon. Freeze for approximately 10 mins

Step 3...and as usual, try not to eat all at once!

For more Meal Prep or to learn more about Katie Lolas, find her on Instagram or visit her Website

Did you enjoy this My Day On a Plate? You can find more here!

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