Steph Smith And Laura Henshaw’s 5-Day Meal Plan Will Make You Feel Ah-mazing

Not one but five days on a plate.

Steph Claire Smith and Laura Henshaw, Keep It Cleaner
Image: Supplied

A few weeks ago, I got to interview Steph Claire Smith. As with any interview we do, I asked the team what they wanted to know. With diverse interests, I’m often met with a range of requests but not this time. When it came to Steph, the question was unanimous: what does she eat to look like that? (Albeit, there were variations—quote: “Steph just seems to eat like a normal person and work out a bit. Like, HOW do you look like that?!”)

While we haven’t had the privilege of interviewing Laura Henshaw, the same goes. They’re both fit but healthy and don’t seem to live a life of deprivation. So what does an average week of food look like for the girls? It turns out we’re not the only ones who wanted to know. It’s the reason they developed their healthy lifestyle platform, Keep It Cleaner.

“We developed Keep It Cleaner after years of being continually contacted by fans who were desperate for advice, real advice. Young women are confused by fads and the complexity of choices. It is confusing and to be honest, life shouldn’t be that hard! So, we created KIC, to respond to our fans, to give them a platform they can live by, a platform that they can relate to, and a platform that speaks to them, not at them!” the girls said. “It isn’t about diets or spending countless hours at the gym; it’s about balance.”

One year on, they’re set to release Keep It Cleaner 2.0 if you will. It’s got all the things you love—healthy meals, inspiring workouts, tips and tricks—but with some serious updates. So what can we expect?

Launching next week (September 4), the new and improved Keep It Cleaner program is a 28-day guide to leading a healthy lifestyle, hassle-free. Each week includes two HIIT sessions, two boxing circuits, two learn-to-run sessions and one strength workout as well a 7-day meal planner with healthy, easy meals; mindfulness and meditation techniques; time-management tips and much more. Along with this, Steph and Laura have teamed up with Boost juice to provide discounts that support their meal plan—$5 smoothies, that’s liquid gold.

For a sneak peek into Keep It Cleaner, the girls have shared one of their five-day meal plans. Rest assured, it’s not a diet. It’s a clean eating program that’s actually sustainable. Think pizza and pad thai with a healthy twist, smoothies and raw treats.

Get prepping this weekend and scoot over to the KIC website to find out more.

1. Monday


Breakfast: Gym Junkie Smoothie… 1/2 cup strawberries, 1 tbs whey protein powder, 180ml milk, 1 Banana, 1/2 cup Greek yoghurt & 1/2 cup ice. Blend all ingredients together.

Snack: 2 stalks celery with 1 tbs nut butter

Lunch: KIC Feed Me Bowl

Snack: 125g Greek yoghurt & 100g sliced strawberries

Dinner: Greens Flatbread Pizza… Top 1 wholegrain pita bread with 2 tsp pesto, 100g broccoli florets, 1/2 cup shredded kale, 1/2 shaved zucchini, 125g tin drained chickpeas, 1/4 cup pitted kalamata olives, salt, pepper and 20g grated parmesan. Place pizza into oven preheated to 220°C and cook for 10 minutes.

2. Tuesday


Breakfast: Greener Pastures Breakfast Smoothie… Blend 1 x Greener Pastures Boost smoothie pack, 1/3 cup cottage cheese, 2 tbs gluten-free oats, 1 cup milk

Snack: Rawreos

Lunch: Leftovers

Snack: 1 tbs nut butter on 2 corn thins

Dinner: Thai Beef Stirfry… 120g Beef strips stir fried in 2 tsp oil, 2 tsp soy sauce, 1 tsp fish sauce, 1 sliced red capsicum, 6 sliced snow peas & a handful of basil leaves tossed with 30g soaked & drained rice noodles.

3. Wednesday

Breakfast: Gym Junkie Smoothie… 1/2 cup strawberries, 1 tbs whey protein powder, 180ml milk, 1 Banana, 1/2 cup Greek yoghurt & 1/2 cup ice. Blend all ingredients together.

Snack: 2 stalks celery with 1 tbs nut butter

Lunch: Leftovers

Snack: 2 corn thins spread with 1/4 cup ricotta cheese and topped with 1 sliced tomato

Dinner: Grilled Fish with Greek Salad… 150g grilled white fish seasoned with 1 tsp dried rosemary, salt & pepper. Toss 100g chopped cherry tomatos, 1/4 sliced red onion, 1/2 chopped continental cucumber, 40g kalamata olives, 40g feta and 1 tsp olive oil together and serve with fish.

4. Thursday


Breakfast: Greener Pastures Breakfast Smoothie… Blend 1 x Greener Pastures Boost smoothie pack, 1/3 cup cottage cheese, 2 tbs gluten-free oats, 1 cup milk

Snack: Choc Zucchini Bread

Lunch: Leftovers

Snack: Piece of fruit (apple, banana, pear or 1/2 cup berries) + 20g almonds

Dinner: Sticky Chicken with Garlic Broccoli & Brown Rice

5. Friday

When you’re so excited about your waffles you forget to open your eyes Yum

A post shared by Stephanie Smith/Laura Henshaw (@keepitcleaner) on


Breakfast: Gym Junkie Smoothie… 1/2 cup strawberries, 1 tbs whey protein powder, 180ml milk, 1 Banana, 1/2 cup Greek yoghurt & 1/2 cup ice. Blend all ingredients together.

Snack: 2 corn thins spread with 1/4 cup ricotta cheese and topped with 1 sliced tomato

Lunch: Avocado & Feta Quesadilla… Spread 1/3 smashed avocado, 60g feta and 1/2 cup spinach leaves onto 1 corn tortilla. Fold tortilla in half and toast.

Snack: 1 tbs nut butter on 2 corn thins

Dinner: Lamb Souvlaki… 150g diced lamb steak cooked in 1 tsp olive oil and 1 clove crushed garlic. Wrap lamb in 1 wholegrain (or gluten-free) pita wrap with 2 tsp tzatziki, 100g sliced tomato, 1/4 sliced red onion and 1/2 cup mixed salad greens.