The Girls From 'Keep It Cleaner' Share Their Favourite Healthy Food Swaps

Straight from the pages of their new book!

Steph Claire Smith and Laura Henshaw have been on the top of our #fitspo list for like, forever. The co-founders of online health and fitness program, Keep It Cleaner, just released their first book together, ‘A Girls Guide to Kicking Goals’ where they touch on all things healthy body image, social media, workouts and recipes, as well as how they stay motivated in their everyday life, what their meal plans look like and how they’ve learnt to manage life’s expectations, stressors and pressures.

steph claire smith and laura henshaw

Keep scrolling for an extract straight from their new book where they share some of their all-time favourite healthy food swaps when it comes to living a life of balance without deprivation and be sure to tune back in to Amodrn where we chat to the girls themselves about what they’re eating for breakfast, lunch and dinner, and everything in between!
Because when these two talk, we listen.

Steph Claire Smith & Laura Henshaw’s Favourite Healthy Swaps:


Zucchini noodles (shaved zucchini) or mixed pasta and zucchini.


Almond meal or a mix of almond meal and flour for nutritional benefits.

Butter and oil in baking

A combination of natural yoghurt/butter/oil.


Natural yoghurt.

Processed salad dressings

Whisked lemon juice or balsamic vinegar and olive oil.

Refined sugar

Dates/bananas; a small amount of rice malt syrup or maple syrup in baking.


Almond meal for coating schnitzels.

Lasagne sheets

Eggplant or mixed pasta and eggplant.

Sweetened fat-free yoghurt

Full-fat unsweetened natural yoghurt.

Milk chocolate

70 per cent cocoa dark chocolate.

Soft drink

Mineral water with your favourite fruit.

Fruit juice

A homemade smoothie; the fibre from the fruit will keep you full.

Ice cream

Homemade ice cream.
steph claire smith and laura henshaw
This is an extract from p.158 of A Girls Guide to Kicking Goals by Steph Claire Smith and Laura Henshaw, Murdoch Books, RRP $24.99.

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