Eat Yourself Sexy Australia

Junk Food-Free Meal Plan - Week 2

Be inspired by Amanda's meal plan designed by Eat Yourself Sexy's nutritionist, Emma Sutherland.

  • Download Amanda's full 8-week meal plan.

  • Click here to see all recipes featured in this meal plan.
  • WEEK 2: Day 1
    Breakfast: 2 scrambled egg whites and 1 cup fresh fruit.
    Snack: 30g trail mix (sunflower seeds, mixed nuts, cranberries, goji berries and raw cacao nibs).
    Fact: Trail mix is a great source of protein. Sunflower seeds themselves are also a fantastic way to quell hunger and a great source of vitamin E and B1. Goji berries are full of antioxidants while raw cacao nibs are a healthy alternative to processed chocolate. OK if you can’t find some of these ingredients.
    Lunch: 2 corn thins topped with 30ml pesto, diced tomato, spinach and sautéed mushrooms.
    Fact: Mushrooms are full of nutrients such as selenium, as well as phytonutrients, which may prevent cancer.
    Snack: 60g plain yoghurt mixed with 14g flax seeds.
    Fact: Flax seeds are an excellent source of omega-3 fatty acids.
    Dinner: 200g baked salmon with light glaze of ginger and 30 ml water with zucchini and eggplant sautéed in 30 ml of olive oil.
    Fact: Ginger alleviates gastrointestinal issues and has anti-inflammatory compounds.
    Liquids 2L water and Dandelion Tea (Liver Supporter).

    WEEK 2: Day 2
    Breakfast: 1.5 cups puffed rice or corn flakes mixed with blueberries and oat milk.
    Fact: Oat milk is rich in magnesium, the anti-stress mineral. If you can’t find oat milk replace with soy.
    Snack: 5 strawberries and 15g pumpkin seeds.
    Lunch: Salad of spinach, spring greens, cucumbers and 80g kidney beans.
    Fact: Kidney beans are a great source of fiber and high-quality, protein.
    Snack: 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).
    Dinner: 2 cups Syrian red lentil soup (see Lentil and Vegetable Patties recipe).
    Liquids 2L water and chamomile tea.

    WEEK 2: Day 3
    Breakfast: 2 scrambled egg whites and 1 cup fresh fruit.
    Snack: 10 cashews and 1 apple.
    Lunch: ½ cup boiled quinoa with cooked, chopped seasonal vegetables.
    Snack: Cucumbers and carrots with hummus.
    Dinner: 180g baked chicken with pan-seared mushrooms and spinach.
    Liquids 2L water.


    WEEK 2: Day 4
    Breakfast: 2 egg omelette with mushroom and tomato
    Snack: 30g trail mix.
    Lunch: 1 cup rice noodles with 95g canned salmon, chilli, garlic and 15ml olive oil drizzled over top.
    Snack: 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).
    Dinner: Salad of 180g grilled lamb, spring greens, carrot, cucumber and 15ml balsamic vinegar.
    Liquids 2L water and peppermint tea.


    WEEK 2: Day 5
    Breakfast: 70g plain yoghurt with 10g flax seeds and 2 teaspoons chia seeds.
    Fact: Chia seeds are full of good fats, keep you feeling full for ages and promote regular bowels.
    Snack: ½ cup Carrots and grapes.
    Lunch: 1.5 cups Lentil soup (see Syrian Red Lentil Soup recipe).
    Snack: 1 banana and 10 cashews.
    Dinner: Squash, eggplant and mushrooms with ½ cup cooked brown rice, add tamari and chilli to taste.
    Liquids 2L water and dandelion tea (Liver Supporter).

    WEEK 2: Day 6
    Breakfast: 2 slices gluten free toast with 80g ricotta, 1 tsp honey and cinnamon.
    Snack: 35g plain yoghurt mixed with pumpkin seeds and 1 apple.
    Lunch: 180g grilled chicken with spring greens. Top with black pepper and Dulse flakes.
    Fact: Dulse flakes are rich in iodine, a trace mineral that most women are deficient in and essential for a healthy metabolism. If you can’t find dulce flakes use sea salt.
    Snack: 10 cashews and apple.
    Dinner: 2 x 100g Salmon, Tofu and Broccoli Patties with green salad (see Salmon, Tofu and Broccoli Patties recipe).
    Liquids 2L water and dandelion leaf tea.

    WEEK 2: Day 7
    Breakfast:1.5 cups puffed rice or corn flakes with soy milk and ½ cup blueberries.
    Snack: 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).
    Lunch: 300ml miso soup with bok choy, spinach and 100 g chopped tofu.
    Snack: 12 grapes and 30g trail mix.
    Dinner: 200g baked salmon with baked leftover vegetables (see Baked Salmon on a Bed of Vegetables recipe).
    Liquids 2L water and 30ml lemon juice with 250ml water (Antioxidant Drink).

    SEE MORE MEAL PLANS:

  • Amanda - Week 1 Meal Plan

  • Amanda - Week 2 Meal Plan

  • Amanda - Week 3 Meal Plan

  • Amanda - Week 4 Meal Plan

  • Amanda - Week 5 Meal Plan

  • Amanda - Week 6 Meal Plan

  • Amanda - Week 7 Meal Plan

  • Amanda - Week 8 Meal Plan
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