Eat Yourself Sexy Australia

Junk Food-Free Meal Plan - Week 4

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 4: Day 1
    Breakfast: Stewed apple & pear with cinnamon and 70g natural yoghurt and 2 teaspoons chia seeds.
    Snack: 1 pear and 12 almonds.
    Lunch: Salad with mixed leaves, broccoli, capsicum, zucchini, carrot, grated beetroot, sunflower seeds, ¼ avocado and 1 boiled egg.
    Snack: Carrots with hummus (see hummus recipe).
    Dinner: 180g organic lamb sausages with steamed vegetables and pumpkin and sweet potato mash.
    Liquids: 2L water and 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).

    WEEK 4: Day 2
    Breakfast: Two egg omelette with mushrooms and tomato.
    Snack: 1 apple with 10 almonds.
    Lunch: Sardines and tomato on gluten free toast.
    Snack: 2 corn cakes with ABC spread.
    Dinner: 200g seared tuna and bean salad.
    Liquids: 2L water, 30ml lemon juice with 225ml water.

    WEEK 4: Day 3
    Breakfast: 70g yoghurt and ½ cup mixed berries with 2 teaspoons chia seeds and coconut flakes.
    Snack: 1 kiwifruit.
    Lunch: Bean salad – rinse a can of three beans well & use 80g, add sliced red, green and yellow capsicum, corn and salad greens.
    Snack: Chopped cucumber and hummus (see hummus recipe)
    Dinner: 180g organic chicken poached in chicken stock with fresh ginger, steamed bok choy, broccoli & snow peas.
    Liquids: 2L water, 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).

    WEEK 4: Day 4
    Breakfast: 1.5 cups puffed rice or corn flakes mixed with mixed berries and oat or almond milk.
    Snack: 1 apple.
    Lunch: 1 whole wheat pita stuffed with 95g canned salmon, spinach, spring onion and hummus.
    Snack: Fresh avocado dip and vegetable sticks.
    Dinner: 150g tuna steak on a bed of spring greens, cucumbers and drizzled with lemon juice.
    Liquids: 2L water, chamomile tea.

    WEEK 4: Day 5
    Breakfast: Power smoothie: 100ml oat/almond milk, 30gr rolled oats, 50g natural yoghurt, 30gr frozen berries, 2 teaspoons chia seeds.
    Snack: 1 whole wheat pita with chickpea hummus (see hummus recipe).
    Lunch: 3 bean salad with rocket, carrots and pumpkin seeds.
    Snack: 1 apple with 8 cashews.
    Dinner: 200g snapper with ½ cup quinoa and steamed broccoli & corn.
    Liquids: 2L water, 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).

    WEEK 4: Day 6
    Breakfast: High vitality milkshake.
    Snack: Celery sticks and 10g pumpkin seeds.
    Lunch: Turkey wrap with salad on flat bread (see Turkey Wrap With Salad recipe).
    Snack: 1 apple.
    Dinner: 300ml miso soup with 100g grilled chopped tofu and bok choy.
    Liquids: 2L water and 150ml carrot, ginger juice, 1 clove garlic and lemon juice (see Liver Cleanser Juice recipe)

    WEEK 4: Day 7
    Snack: 1 apple, 30g trail mix.
    Lunch: 2 x 100g lentil and vegetable patties (see Lentil and Vegetable Patties recipe).
    Snack: 2 rice cakes with avocado or tahini.
    Dinner: 200g baked salmon with asparagus and zucchini.
    Liquids: 2L water, 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).

    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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