Dine like a dietitian: Trainer reveals the guilt-free pasta recipe she swears by – and the ‘golden rules’ to help you build lean muscle fast
- Dietitian Leanne Ward revealed her go-to pasta recipe to stay looking lean
- Leanne makes plant-based lentil and chilli pasta with pulse pasta to stay healthy
- The dietitian also shared the ‘golden rules’ for keeping the weight off
- She said eat protein at every meal and eat in a calorie surplus to gain muscle
A leading Australian dietitian and trainer has revealed her ‘guilt-free’ pasta recipe that keeps her looking lean and toned while also enjoying her favourite foods.
Leanne Ward, 31, from Brisbane, loves making her plant-based lentil and chilli pasta when she needs something nourishing in the evening after a long day working with clients.
She said you can make it healthier by choosing pasta that is high in protein and fibre, and cooling down your pasta once it’s been cooked.
This helps to create resistance starch, which feeds the good bacteria in your gut and can help strengthen the lining of your gut.
A leading Australian dietitian has revealed her ‘guilt-free’ pasta recipe that keeps her looking lean and toned while also enjoying her favourite foods (Leanne Ward pictured)
To make Leanne’s go-to dinner, the dietitian explained you’ll need pulse pasta, broccolini, minced garlic, onion, canned tomatoes, brown lentils, chilli flakes, lemon and some salt and pepper.
You’ll also need just 20 minutes to spare, and you can easily make double the recipe as the pasta works perfectly for lunch the next day.
‘This recipe is not only super easy and healthy but it’s packed full of plant based ingredients to nourish your gut,’ Leanne wrote on her website.
‘I love using the pulse pastas in dishes as they are super high in protein and fibre compared to regular wheat-based pasta and they are also gluten-free for anyone with Coeliac Disease.’
‘This recipe is not only super easy and healthy but it’s packed full of plant based ingredients to nourish your gut,’ Leanne (pictured) said
How to make Leanne Ward’s plant-based lentil and chilli pasta
Leanne likes using pulse pasta as it’s high in protein and fibre compared to regular wheat based pasta (her dish pictured)
100g raw pulse pasta (eg, chickpea or lentil based pasta)
1 bunch broccolini
1 tbsp minced garlic
1/2 tin canned tomatoes
1/4 cup brown lentils
One slice lemon
1. Cook pasta as per packet instructions, drain and set aside.
2. Steam the broccolini.
3. Into a small frypan, add a tablespoon minced garlic, 1/4 onion, 1/2 a tin of canned tomatoes and 1/4 cup brown lentils.
4. Season with salt, pepper and chilli flakes.
5. Stir until it comes to the boil then reduce to a simmer and let it cook for 3-5 minutes.
6. Spoon this over the warm pasta and serve with broccolini, fresh cherry tomatoes, a squeeze of lemon, herbs and extra chilli flakes for a little kick (optional).
Source: Leanne Ward
Leanne (pictured) has previously shared the ‘golden rules’ you need to follow for lasting weight loss results, which include eating protein with each and every meal
Leanne has previously shared the ‘golden rules’ you need to follow for lasting weight loss results.
‘Diet wise, there’s one golden rule you need to remember when it comes to muscle gain,’ Leanne said in a TikTok video.
‘You need an even distribution of protein throughout the day; the body can only absorb and utilise a certain amount of protein at one time.’
Leanne said between 20 to 30 grams of protein should be eaten at every main meal, rather than one ‘enormous amount’ at the end of the day.
Leanne (pictured) added it’s ‘easier to gain muscle in a calorie surplus’ rather than a calorie deficit, and this means eating more than the number of calories that are burnt
Each daily meal should also be prepared with carbohydrates, fats and fibre to maintain a well-balanced diet.
Leanne added it’s ‘easier to gain muscle in a calorie surplus’ rather than a calorie deficit.
A calorie surplus occurs when the number of calories consumed is higher than the number of calories burnt.
This excess number of calories then helps attribute to gaining lean muscle mass over time.
‘If you’re trying to gain lean muscle mass, don’t do things like intermittent fasting, it’s not going to help you out,’ Leanne said.
‘The rest of it really comes down to training – make sure you’re doing enough resistance training but not too much, more isn’t always better,’ Leanne (pictured) said
‘The rest of it really comes down to training – make sure you’re doing enough resistance training but not too much, more isn’t always better,’ Leanne said.
According to Healthline, it’s ideal to train using weights three times a week to target multiple upper and lower muscle groups.
Those who strength train should also incorporate at least one rest day into their weekly routine to ensure the body has enough time to recover between workouts.
Weight training is also known to maintain bone strength, fight off disease, boost metabolism and fat loss, regulate insulin and lower inflammation levels.
Finally, Leanne said sleep and rest is as important as exercise for gaining muscle, so you should always prioritise your rest and recovery.
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