Eat Yourself Sexy Australia

Junk Food-Free Meal Plan - Week 7

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 7: Day 1
    Breakfast: 2 scrambled egg whites and 1 piece gluten free toast.
    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.
    Lunch: 1 wholemeal pita bread topped with 30ml pesto, diced tomato, spinach and mushrooms, baked for 10 minutes at 130 degrees celsius.
    Fact: Mushrooms are full of nutrients such as selenium, as well as phytonutrients, which may prevent cancer.
    Snack: 60g plain yoghurt mixed with 14 g flax seeds.
    Fact: Flax seeds are an excellent source of omega-3 fatty acids.
    Dinner: 180g baked salmon with light glaze of 3g ginger and 30ml water with zucchini and eggplant sautéed in 30ml of olive oil.
    Fact: Ginger alleviates gastrointestinal issues and has anti-inflammatory compounds.
    Liquids: 2L water and 150ml pineapple juice, whole lemon and cayenne pepper juice (

    WEEK 7: Day 2
    Breakfast: 1 cup muesli mixed with blueberries and oat milk.
    Fact: Oat milk is rich in magnesium, the anti-stress mineral
    Snack: 5 strawberries and 15 g pumpkin seeds.
    Lunch: 2 x 80g Lentil and Vegetable Patties (make double quantity and put extra in freezer) (see Lentil and Vegetable Patties recipe).
    Snack: 30g trail mix and 1 apple.
    Dinner: 150g pepper steak with French beans (see Pepper Steak with French Beans recipe).
    Liquids: 2L water and chamomile tea.

    WEEK 7: Day 3
    Breakfast: Banana Blueberry smoothie - 1 banana, ½ cup blueberries, 60ml plain yoghurt and 100ml oat milk blended.
    Snack: 10 cashews and 1 apple.
    Lunch: 2 cups Emma's Immune Boosting Soup (freeze extra portions) (see Emma’s Immune Boosting Soup recipe).
    Snack: Cucumbers and carrots.
    Dinner: 180g baked chicken with pan-seared mushrooms and spinach.
    Liquids: 2L water and 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).

    WEEK 7: Day 4
    Breakfast: 2 egg omelette with mushroom and tomato.
    Snack: 30g trail mix.
    Lunch: Zucchini slice (freeze extra portions) (see Zucchini slice recipe).
    Snack: 1 apple and handful grapes.
    Dinner: Salad of 180g grilled lamb, salad greens, carrot, cucumber and 15ml balsamic vinegar.
    Liquids: 2L water and peppermint tea.

    WEEK 7: 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: 2 corn cakes with avocado or tahini.
    Lunch: 2 cups Syrian red lentil soup (should have some in the freezer) (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 to taste.
    Liquids: 2L water and 150ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).

    WEEK 7: Day 6
    Breakfast: 2 slices gluten free bread with 80g ricotta, 1 tsp honey and cinnamon.
    Snack: 35g plain yoghurt mixed with pumpkin seeds and 1 apple.
    Lunch: 180g grilled chicken with salad 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.
    Snack: 10 cashews and apple.
    Dinner: 2 Lemongrass and Chilli Chicken Drumsticks with a small green salad (see Lemongrass Chilli Chicken Drumsticks recipe).
    Liquids: 2L water and dandelion leaf tea.

    WEEK 7: Day 7
    Breakfast: Fetta scrambled eggs (see Fetta Scrambled Eggs recipe).
    Snack: 30g pumpkin seeds.
    Lunch: Salad with mixed leaves, broccoli, capsicum, zucchini, carrot, grated beetroot, sunflower seeds, ¼ avocado and 1 boiled egg.
    Snack: 12 grapes and 30g trail mix.
    Dinner: 180g baked snapper with baked leftover vegetables.
    Liquids: 2L water and 150 ml pineapple juice, whole lemon and cayenne pepper juice (see Fat Zapper Juice recipe).


  • 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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