Eat Yourself Sexy Australia

Junk Food-Free Meal Plan - Week 3

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 3: Day 1
    Breakfast: 1 poached egg over 1 slice gluten free toast topped with ¼ avocado.
    Snack: Celery with 30g ABC spread.
    Fact: ABC spread is a nutrient dense combination of almonds, brazils and cashews. It is high in protein and fiber.
    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: 1 apple with 10 cashews.
    Dinner: ½ cup spelt pasta topped with cooked broccoli, cauliflower and red & orange capsicums.
    Liquids: 2L water, 125 ml pineapple juice, whole lemon and cayenne pepper (see Fat Zapper Juice recipe).

    WEEK 3: Day 2
    Breakfast: ½ grapefruit and 1 scrambled egg.
    Snack: ¼ avocado and 2 corn thins.
    Lunch: TLT- Tofu, Lettuce and Tomato Sandwich - 2 slices gluten free bread, 100g sliced and grilled tofu, lettuce and tomato with 30ml tamari sauce.
    Fact: Tamari is a wheat free healthy option for soy sauce.
    Snack: 5 brazil nuts and 1 orange.
    Dinner: ½ cup boiled quinoa with chopped seasonal vegetables stuffed into a capsicum and baked at 150 degrees for 25 minutes, drizzle with lemon juice.
    Liquids: 2L water, pineapple juice with 30ml lemon juice (Vitality Drink).


    WEEK 3: Day 3
    Breakfast: 1 dandelion leaf tea, 1 piece of gluten free toast with 15g ABC spread.
    Snack: Celery and ½ grapefruit.
    Lunch: 2 x 100 g salmon, tofu and broccoli patties (see Salmon, Tofu and Broccoli Patties recipe).
    Snack: Banana Strawberry Shake - 60 ml milk, 60 ml plain yoghurt, 1 banana and 5 strawberries blended.
    Dinner: Salmon and cabbage dish (see Braised Cabbage, Apple and Caraway Salad with Roast Salmon recipe).
    Liquids: 2L water and 125ml pineapple juice, whole lemon and cayenne pepper (see Fat Zapper Juice recipe).

    WEEK 3: Day 4
    Breakfast: Scrambled tofu with tomatoes, mushrooms and fresh herbs (see Scrambled Silken Tofu with Vegetables recipe)
    Snack: 30 g trail mix
    Lunch: ½ cup quinoa boiled. Add 30 g dried cranberries, 30 g chopped spring onions, 15 ml balsamic vinegar and 30 g chopped walnuts.
    Fact: Quinoa is rich in protein; in fact, it is a complete protein that includes all nine essential amino acids, including lysine, which is important for cell growth and repair.
    Snack: 1 apple and 1 banana
    Dinner: 180g grilled chicken with asparagus and snow peas
    Liquids: 2L water


    WEEK 3: Day 5
    Breakfast: Cinnamon stewed fruit with 80g yoghurt and 1 tbsp LSA *(linseed, sunflower, almond meal) Amazing fibre source and high in protein (see Cinnamon Stewed Fruit with Quinoa/Amaranth Porridge recipe).
    Snack: 2 corn thins with avocado or tahini.
    Lunch: 180g grilled turkey wrap with salad on flat bread (see Turkey Wrap With Salad recipe).
    Snack: 1 orange.
    Dinner: 200g grilled snapper with mushrooms, carrots & broccoli sprinkled with cayenne pepper.
    Liquids: 2 L water and 125 ml pineapple juice, whole lemon and cayenne pepper (see Fat Zapper Juice recipe).


    WEEK 3: Day 6
    Breakfast: Poached egg with spinach and gluten free toast
    Snack: 5 brazil nuts and 1 orange
    Lunch: 2 x 100 g Lentil and vegetable patties (see Lentil and Vegetable Patties recipe).
    Snack: ¼ avocado on 2 corn thins
    Dinner: 180g roasted chicken breast, roasted leftover vegetables (see Roast Chicken Breast with Roast Vegetables and Blanched Broccoli recipe).
    Liquids: 2L water, 200ml miso soup

    WEEK 3: Day 7
    Breakfast: 2 egg omelette with 30g fetta and parsley
    Snack: 125 ml pineapple juice, whole lemon and cayenne pepper (seeFat Zapper Juice recipe).
    Lunch: 2 corn thins topped with 30 ml 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: 30g trail mix
    Dinner: 200g grilled trout with skillet-roasted red, yellow and orange capsicum
    Liquids: 2L water

    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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