Katie Lolas ( @lady.lolas ) Instagram Profile

lady.lolas

Katie Lolas

🌏 Sydney
🔥 Fuel. Move. Transform
👸🏽 Meal Prep #LLMealPrep
🍱 Creator of @MealPrepMVP & @Balance.Bare
💗Healthy Habits, Not Restrictions

  • 1.1k posts
  • 159.5k followers
  • 376 following

Katie Lolas Profile Information

  • Step Into Your Power ✨
I really enjoy seeing you ladies set intentions to prioritise your mental and physical health each week 👊. My current goals include to complete 4 x 30-40min AM walks, rehab homework and to be in bed before 10pm. I’ve already made a solid start by going for a walk this morning💪. I’m so sore from yesterday’s event though, I might have to give myself tomorrow off so I feel recovered enough to train with Sam on Wednesday 😅. If you haven’t already, I’d like to encourage you to think of ways you can prioritise yourself this week! Set three simple and achievable goals that will fuel every other aspect of your life. Who’s with me? If you’re stuck for ideas, consider things like meditating once a day, starting a gratitude journal, going to bed a little earlier, increasing your water intake! I honestly believe that when self-care becomes a priority everything else gets a little easier 🙌. Let’s make this an epic week 💗 xo
  • @lady.lolas Profile picture

    @lady.lolas

    Step Into Your Power ✨
    I really enjoy seeing you ladies set intentions to prioritise your mental and physical health each week 👊. My current goals include to complete 4 x 30-40min AM walks, rehab homework and to be in bed before 10pm. I’ve already made a solid start by going for a walk this morning💪. I’m so sore from yesterday’s event though, I might have to give myself tomorrow off so I feel recovered enough to train with Sam on Wednesday 😅. If you haven’t already, I’d like to encourage you to think of ways you can prioritise yourself this week! Set three simple and achievable goals that will fuel every other aspect of your life. Who’s with me? If you’re stuck for ideas, consider things like meditating once a day, starting a gratitude journal, going to bed a little earlier, increasing your water intake! I honestly believe that when self-care becomes a priority everything else gets a little easier 🙌. Let’s make this an epic week 💗 xo

  •  1,604  0  18 hours ago
  • 10km event 🏃🏽‍♀️ ✅ Meal Prep 🍱 ✅ and now for a bit of marking 🤓 #SundayWellSpent. .
.
This week’s #LLMealPrep includes: .
.
✅BREAKFAST - Vanilla berry overnight oats ..
.
✅MORNING SNACK - Apple slices and peanut butter . .
.
✅LUNCH - Loaded Mexican rice.
.
✅AFTERNOON SNACK- 1-2 Pro Ballers in either choc peanut butter or salted caramel. I made a few extra so I can share them with my colleagues 👏. Available now at @balance.bare - told you they’d be back 🥰.
.
❎ DINNER - Not pictured, always made fresh.
.
❇️ Hit me up with any questions below 👇. .
.
🖤RECIPES. Lunch recipe will up before the end of day -  www.ladylolas.com.
.
💖 Use #LLmealprep and tag me when you post your prep or use one of my recipes 💓 .
  • @lady.lolas Profile picture

    @lady.lolas

    10km event 🏃🏽‍♀️ ✅ Meal Prep 🍱 ✅ and now for a bit of marking 🤓 #SundayWellSpent. .
    .
    This week’s #LLMealPrep includes: .
    .
    ✅BREAKFAST - Vanilla berry overnight oats ..
    .
    ✅MORNING SNACK - Apple slices and peanut butter . .
    .
    ✅LUNCH - Loaded Mexican rice.
    .
    ✅AFTERNOON SNACK- 1-2 Pro Ballers in either choc peanut butter or salted caramel. I made a few extra so I can share them with my colleagues 👏. Available now at @balance.bare - told you they’d be back 🥰.
    .
    ❎ DINNER - Not pictured, always made fresh.
    .
    ❇️ Hit me up with any questions below 👇. .
    .
    🖤RECIPES. Lunch recipe will up before the end of day - www.ladylolas.com.
    .
    💖 Use #LLmealprep and tag me when you post your prep or use one of my recipes 💓 .

  •  1,388  0  15 September, 2019
  • ✨That golden hour glow✨. There’s nothing I love more than the feeling of a little sun on my skin after being cooped up all day 🤓. Ps. I’m feeling pretty positive and proud of myself for completing a walk before work this morning! Who’s keen to start an early morning exercise routine with me? Keen to be part of a group to keep each other accountable 🔥💪 xx
  • @lady.lolas Profile picture

    @lady.lolas

    Balmoral Beach

    ✨That golden hour glow✨. There’s nothing I love more than the feeling of a little sun on my skin after being cooped up all day 🤓. Ps. I’m feeling pretty positive and proud of myself for completing a walk before work this morning! Who’s keen to start an early morning exercise routine with me? Keen to be part of a group to keep each other accountable 🔥💪 xx

  •  1,151  0  12 September, 2019
  • 🌱🍫Raw Choc Mint Slice🍫 🌱Super excited to share this one with you! It’s been given the double SG tick of approval. He’s literally already had two pieces since coming home 🤣. I am obsessed with choc-mint flavour combos and if you are too this recipe is definitely for you! It’s also packed full of healthy fats, fibre & fresh mint, making it a good alternative to a traditional choc mint slice and I promise doesn’t compromise on taste.
.
Ready in: 30 minutes
Makes: 22 pieces
.
✅LIKE AND SAVE THIS POST. .
.
Ready In: 30 mins
Makes: 11 -22 pieces. .
.
INGREDIENTS. .
BASE
❇️ 1 cup almonds.
❇️ 12 medjool dates, pitted + soaked until soft.
❇️ 1/3 cup cacao powder (I use @tropeaka).
❇️ 1/3 cup desiccated coconut.
❇️ 1 tsp vanilla extract.
❇️ 3 tbsp warm water.
❇️ pinch of salt. 
FILLING
❇️ 2 cups cashews, soaked overnight.
❇️ 3/4 cup fresh mint leaves, tightly packed.
❇️ 6 medjool dates, pitted.
❇️ 1/2 cup coconut oil, melted.
❇️ 2 tbsp rice malt syrup.
❇️ 1/4 tsp of spirulina or matcha powder (I used @Tropeaka spirulina).
❇️ 1 tsp peppermint oil.
❇️ 3 tbsp cacao powder.
TOP
❇️ 100g dark chocolate (I use @lindt).
.
METHOD..
✅Place all the ingredients for the base in a food processor on a high speed and blend for about 1 minute until mixture resembles a fine, sticky crumb. Add an additional tbsp of water if the mixture is not sticky enough. Firmly press mixture into the base of your prepared tin and place in the freezer while you make the filling..
✅Process all the ingredients for the filling except for the cacao until combined and smooth. Set aside half of the mixture. Add the cacao to the remainder of the mixture and blend..
✅Spoon the chocolate coloured half of the filling on top of the base and smooth with the back of a spoon. Freeze for approx 5 mins before spooning on the remaining green filling layer..
✅Melt the dark chocolate in microwave and drizzle a fine layer to decorate the top of your slice. Place slice in the freezer to set.
✅ Enjoyy xx.
.
⭐️Notes: Sore in an airtight container in the freezer. Tray I used is 24x14cm.
.
💗Taking requests and answering questions below 👇😘 #llsweettreat
  • @lady.lolas Profile picture

    @lady.lolas

    🌱🍫Raw Choc Mint Slice🍫 🌱Super excited to share this one with you! It’s been given the double SG tick of approval. He’s literally already had two pieces since coming home 🤣. I am obsessed with choc-mint flavour combos and if you are too this recipe is definitely for you! It’s also packed full of healthy fats, fibre & fresh mint, making it a good alternative to a traditional choc mint slice and I promise doesn’t compromise on taste.
    .
    Ready in: 30 minutes
    Makes: 22 pieces
    .
    ✅LIKE AND SAVE THIS POST. .
.
Ready In: 30 mins
Makes: 11 -22 pieces. .
.
    INGREDIENTS. .
BASE
❇️ 1 cup almonds.
❇️ 12 medjool dates, pitted + soaked until soft.
    ❇️ 1/3 cup cacao powder (I use @tropeaka).
    ❇️ 1/3 cup desiccated coconut.
    ❇️ 1 tsp vanilla extract.
    ❇️ 3 tbsp warm water.
❇️ pinch of salt. 
FILLING
    ❇️ 2 cups cashews, soaked overnight.
    ❇️ 3/4 cup fresh mint leaves, tightly packed.
❇️ 6 medjool dates, pitted.
❇️ 1/2 cup coconut oil, melted.
❇️ 2 tbsp rice malt syrup.
❇️ 1/4 tsp of spirulina or matcha powder (I used @Tropeaka spirulina).
    ❇️ 1 tsp peppermint oil.
    ❇️ 3 tbsp cacao powder.
TOP
❇️ 100g dark chocolate (I use @lindt).
.
METHOD..
✅Place all the ingredients for the base in a food processor on a high speed and blend for about 1 minute until mixture resembles a fine, sticky crumb. Add an additional tbsp of water if the mixture is not sticky enough. Firmly press mixture into the base of your prepared tin and place in the freezer while you make the filling..
    ✅Process all the ingredients for the filling except for the cacao until combined and smooth. Set aside half of the mixture. Add the cacao to the remainder of the mixture and blend..
    ✅Spoon the chocolate coloured half of the filling on top of the base and smooth with the back of a spoon. Freeze for approx 5 mins before spooning on the remaining green filling layer..
    ✅Melt the dark chocolate in microwave and drizzle a fine layer to decorate the top of your slice. Place slice in the freezer to set.
    ✅ Enjoyy xx.
.
⭐️Notes: Sore in an airtight container in the freezer. Tray I used is 24x14cm.
    .
    💗Taking requests and answering questions below 👇😘 #llsweettreat

  •  2,232  0  10 September, 2019
  • ⚠️Impromptu career change announcement: from now on I would like to be known as the WINE YOGI 🧘🏽‍♀️🍷. Who’s keen for a session? Taking bookings for 2020 below👇🤣. But in all seriousness, would you be keen for a social yoga and wine event? I don’t usually enjoy yoga, but this was just way too much fun! Ps. The place we stayed at over the weekend is called the ‘Ocean Farm’ in Gerringong. Let me know If you end up going 😘 xx #oceanfarm #girlsgetaway #gerringong
  • @lady.lolas Profile picture

    @lady.lolas

    Gerringong, New South Wales

    ⚠️Impromptu career change announcement: from now on I would like to be known as the WINE YOGI 🧘🏽‍♀️🍷. Who’s keen for a session? Taking bookings for 2020 below👇🤣. But in all seriousness, would you be keen for a social yoga and wine event? I don’t usually enjoy yoga, but this was just way too much fun! Ps. The place we stayed at over the weekend is called the ‘Ocean Farm’ in Gerringong. Let me know If you end up going 😘 xx #oceanfarm #girlsgetaway #gerringong

  •  958  0  9 September, 2019
  • Proud of myself for persevering with my rehab✊. Despite many tears and much frustration, I’m feeling stronger and more positive after each session 😍💪. I’ve accepted that nerve damage takes time to heal, but I’m also 100% determined to feel and function at my best again - no matter how long it takes! Shoutout to @samrooney_ep my now good friend for helping manage my personal expectations, mindset and getting me moving safely again. You are the absolute greatest ❤️.
.
Ps. I set some goals for myself tonight which include running 5kms under 30mins and completing 5 unassisted pull ups 😅. Not sure how long it will take me, but brrring it!!! Do you have any current fitness goals? I would love to know what they are 😍👇. Call me crazy, but I literally cannot wait to start running again. 👏👏👏👏#ladylolasruns #projectcomeback
  • @lady.lolas Profile picture

    @lady.lolas

    ION

    Proud of myself for persevering with my rehab✊. Despite many tears and much frustration, I’m feeling stronger and more positive after each session 😍💪. I’ve accepted that nerve damage takes time to heal, but I’m also 100% determined to feel and function at my best again - no matter how long it takes! Shoutout to @samrooney_ep my now good friend for helping manage my personal expectations, mindset and getting me moving safely again. You are the absolute greatest ❤️.
    .
    Ps. I set some goals for myself tonight which include running 5kms under 30mins and completing 5 unassisted pull ups 😅. Not sure how long it will take me, but brrring it!!! Do you have any current fitness goals? I would love to know what they are 😍👇. Call me crazy, but I literally cannot wait to start running again. 👏👏👏👏 #ladylolasruns #projectcomeback

  •  1,155  0  4 September, 2019
  • Today I’d like to share a few facts so you can get to know me a little better. Starting off with the answers to my top 5 most commonly asked questions:
◾️I’m 6ft tall.
◾️I’m 33 years young.
◾️I’m an English and Drama High School Teacher.
◾️I don’t count calories or macros.
◾️My background is Jordanian Palestinian and I can speak Arabic.
.
And now for five facts you may not  know:
◾️My parents were so strict when I was growing up that I wasn’t allowed to have a mobile phone until I finished high school.
◾️I can sing.
◾️I love to travel solo, my last trip was in 2012 and I went to Florida, the Bahamas, and California for my 30th Birthday, while SG was working on his thesis.
◾️My first kiss was at 19 years old. Yes, I was a #latebloomer and I’m proud.
.
I’d also like to invite you to listen to an interview I did with @laura.henshaw and @stephclairesmith for their @keepitcleaner podcast. I hadn’t slept the night before and my anxiety was through the roof because of the medication I was on, but the girls were divine and made it so easy for me to relax and open up. I have to admit it was a refreshing change to speak about everything other than meal prepping haha. During our chat, I share my experience working in marketing before deciding to start my teaching career. I also talk about a stage in my life when I was suffering from chronic gut and health issues and how that became the catalyst to change my lifestyle. I explain why I’m still teaching, how my relationship with my body has changed and share some of my current goals. We also touched on what it was like growing up with a sibling with a disability and how I’ve learned over the years to accept and value the things that make me different. You can listen to the episode on your favourite podcast app - just type in ‘KIC POD’ and it should be the most recent episode. I really hope you enjoy it and you feel like you know me a little better after listening. If you have any questions or feedback I’d love to hear from you xxx .
Massive thanks to laura and Steph for providing me the opportunity to share some of my story. You two are an unstoppable force and I adore you both x
  • @lady.lolas Profile picture

    @lady.lolas

    Today I’d like to share a few facts so you can get to know me a little better. Starting off with the answers to my top 5 most commonly asked questions:
    ◾️I’m 6ft tall.
    ◾️I’m 33 years young.
    ◾️I’m an English and Drama High School Teacher.
    ◾️I don’t count calories or macros.
    ◾️My background is Jordanian Palestinian and I can speak Arabic.
    .
    And now for five facts you may not know:
    ◾️My parents were so strict when I was growing up that I wasn’t allowed to have a mobile phone until I finished high school.
    ◾️I can sing.
    ◾️I love to travel solo, my last trip was in 2012 and I went to Florida, the Bahamas, and California for my 30th Birthday, while SG was working on his thesis.
    ◾️My first kiss was at 19 years old. Yes, I was a #latebloomer and I’m proud.
    .
    I’d also like to invite you to listen to an interview I did with @laura.henshaw and @stephclairesmith for their @keepitcleaner podcast. I hadn’t slept the night before and my anxiety was through the roof because of the medication I was on, but the girls were divine and made it so easy for me to relax and open up. I have to admit it was a refreshing change to speak about everything other than meal prepping haha. During our chat, I share my experience working in marketing before deciding to start my teaching career. I also talk about a stage in my life when I was suffering from chronic gut and health issues and how that became the catalyst to change my lifestyle. I explain why I’m still teaching, how my relationship with my body has changed and share some of my current goals. We also touched on what it was like growing up with a sibling with a disability and how I’ve learned over the years to accept and value the things that make me different. You can listen to the episode on your favourite podcast app - just type in ‘KIC POD’ and it should be the most recent episode. I really hope you enjoy it and you feel like you know me a little better after listening. If you have any questions or feedback I’d love to hear from you xxx .
    Massive thanks to laura and Steph for providing me the opportunity to share some of my story. You two are an unstoppable force and I adore you both x

  •  1,415  0  2 September, 2019
  • I can’t wait to show my parents this prep. They love it when I cook anything that’s Middle Eastern inspired 🥰. Heading over to see them a little later with SG for a father’s day bbq - cannot wait! Hope everyone’s enjoying their Sunday 😊😘. .
.
This week’s menu includes: .
.
✅BREAKFAST -  I’ll be having weet-bix, @tropeaka salted caramel protein powder, almond milk and a banana ..
.
✅MORNING SNACK piece of fruit. .
.
✅LUNCH - Beef Koftas, tabouli and lemon yoghurt.
.
✅AFTERNOON SNACK- lite cream cheese and wafer crackers .
.
❎ DINNER - Not pictured. .
.
❇️ Hit me up with any questions below 👇. .
.
🖤RECIPES. I haven’t shared the beef Kofta recipe yet. Let me know if you’re interested and I’ll add it to my website later. Also Check out my blog for heaps of other free recipes  www.ladylolas.com.
.
💖 Use #LLmealprep and tag me when you post your prep or use one of my recipes 💓 .
.
Containers from @mealprepmvp 🙌 #comingsoon
  • @lady.lolas Profile picture

    @lady.lolas

    Mosman, New South Wales, Australia

    I can’t wait to show my parents this prep. They love it when I cook anything that’s Middle Eastern inspired 🥰. Heading over to see them a little later with SG for a father’s day bbq - cannot wait! Hope everyone’s enjoying their Sunday 😊😘. .
    .
    This week’s menu includes: .
    .
    ✅BREAKFAST - I’ll be having weet-bix, @tropeaka salted caramel protein powder, almond milk and a banana ..
    .
    ✅MORNING SNACK piece of fruit. .
    .
    ✅LUNCH - Beef Koftas, tabouli and lemon yoghurt.
    .
    ✅AFTERNOON SNACK- lite cream cheese and wafer crackers .
    .
    ❎ DINNER - Not pictured. .
    .
    ❇️ Hit me up with any questions below 👇. .
    .
    🖤RECIPES. I haven’t shared the beef Kofta recipe yet. Let me know if you’re interested and I’ll add it to my website later. Also Check out my blog for heaps of other free recipes www.ladylolas.com.
    .
    💖 Use #LLmealprep and tag me when you post your prep or use one of my recipes 💓 .
    .
    Containers from @mealprepmvp 🙌 #comingsoon

  •  1,647  0  1 September, 2019
  • These healthy apple and cinnamon muffins are quick and easy to make! Made with a wholesome blend of rolled oats, applesauce, fresh apples and just the right amount of cinnamon! The topping  is my favourite part though 🤤 . It gently melts into the batter and hardens slightly when the muffins cool, creating a light crunchy topping loaded with a warm, toasted oat and cinnamon flavour! Yumm 😋. Let me know how you like them 🥰 xx .
.
✅LIKE AND SAVE THIS POST. .
.
Ready In: 30 mins
Makes: 12 muffins.
.
INGREDIENTS
Batter
❇️ 2½ cups rolled oats.
❇️ 1½ tsp baking powder
❇️ 1 tsp baking soda..
❇️ 1 tbsp cinnamon.
❇️ 2 eggs.
❇️ Pinch of salt.
❇️ 1 tsp vanilla essence.
❇️ ½ cup unsweetened applesauce.
❇️ ½ cup maple syrup.
❇️ ½ cup plain yogurt (I used @yoproau).
❇️ ¼ cup coconut oil, melted.
❇️ 2 small apples, peeled and diced.
Topping:
❇️ 3/4 cup rolled oats
❇️ 2½ tbsp coconut oil, melted..
❇️ 3 tbsp sugar (I used brown).
❇️ ¼ tsp cinnamon.
❇️ Pinch of salt. .
.
METHOD
✅Preheat the oven to 190C.
✅Make the topping by processing the 3/4 cup of rolled oats in a food processor for about 2 minutes until the oats reach a flour-like consistency. Transfer the oats to a bowl and add in the coconut oil, sugar, cinnamon, and a pinch of salt. Stir the mixture together until it becomes crumbly. Set aside.
✅Place all of the muffin ingredients, except the apples, in a food processor. Process for about 1 minute or until the oats are broken down and the batter has a smooth consistency. Stir in the diced apples.
✅Grease or line a 12-cup muffin tin. Pour an equal amount of batter into each tin. Sprinkle the topping on each muffin.
✅Bake for 17-18 minutes or until golden brown. .
.
⭐️Notes: Make sure the yogurt and eggs are room temperature in this recipe. Muffins should be very moist on the inside, so let them cool in the muffin tin after baking for at least 5 minutes before removing
.
💗 Keen to receive your feedback on this one!  #LLsweettreat .
.
🧡 And as usual, if you have a question? Ask me below👇 xxx
  • @lady.lolas Profile picture

    @lady.lolas

    These healthy apple and cinnamon muffins are quick and easy to make! Made with a wholesome blend of rolled oats, applesauce, fresh apples and just the right amount of cinnamon! The topping is my favourite part though 🤤 . It gently melts into the batter and hardens slightly when the muffins cool, creating a light crunchy topping loaded with a warm, toasted oat and cinnamon flavour! Yumm 😋. Let me know how you like them 🥰 xx .
    .
    ✅LIKE AND SAVE THIS POST. .
    .
    Ready In: 30 mins
    Makes: 12 muffins.
    .
    INGREDIENTS
    Batter
    ❇️ 2½ cups rolled oats.
    ❇️ 1½ tsp baking powder
    ❇️ 1 tsp baking soda..
    ❇️ 1 tbsp cinnamon.
    ❇️ 2 eggs.
    ❇️ Pinch of salt.
    ❇️ 1 tsp vanilla essence.
    ❇️ ½ cup unsweetened applesauce.
    ❇️ ½ cup maple syrup.
    ❇️ ½ cup plain yogurt (I used @yoproau).
    ❇️ ¼ cup coconut oil, melted.
    ❇️ 2 small apples, peeled and diced.
    Topping:
    ❇️ 3/4 cup rolled oats
    ❇️ 2½ tbsp coconut oil, melted..
    ❇️ 3 tbsp sugar (I used brown).
    ❇️ ¼ tsp cinnamon.
    ❇️ Pinch of salt. .
    .
    METHOD
    ✅Preheat the oven to 190C.
    ✅Make the topping by processing the 3/4 cup of rolled oats in a food processor for about 2 minutes until the oats reach a flour-like consistency. Transfer the oats to a bowl and add in the coconut oil, sugar, cinnamon, and a pinch of salt. Stir the mixture together until it becomes crumbly. Set aside.
    ✅Place all of the muffin ingredients, except the apples, in a food processor. Process for about 1 minute or until the oats are broken down and the batter has a smooth consistency. Stir in the diced apples.
    ✅Grease or line a 12-cup muffin tin. Pour an equal amount of batter into each tin. Sprinkle the topping on each muffin.
    ✅Bake for 17-18 minutes or until golden brown. .
    .
    ⭐️Notes: Make sure the yogurt and eggs are room temperature in this recipe. Muffins should be very moist on the inside, so let them cool in the muffin tin after baking for at least 5 minutes before removing
    .
    💗 Keen to receive your feedback on this one! #LLsweettreat .
    .
    🧡 And as usual, if you have a question? Ask me below👇 xxx

  •  2,204  0  29 August, 2019