Eat Yourself Sexy Australia

High Protein Meal Plan - Week 2

Get healthy and Eat Yourself Sexy with Daniela's meal plan, created by Emma Sutherland.

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

  • Click here to see all recipes featured in this meal plan.
  • Week 2 - Day 1
    Breakfast: 90g rolled oats microwaved with 80ml water and 1 tsp lemon juice Add 30g blueberries for flavour
    Fact: Lemon juice, when taken in the morning, acts as a liver stimulant, helping the liver produce bile to readily begin digesting the day’s food Blueberries contain antioxidants, which neutralize free radicals from producing harmful substances in our bodies that can cause heart disease and cancer
    Snack: One small apple and 10 cashews
    Fact: Cashews contain oleic acid, a heart-healthy fatty acid found in olive oil
    Lunch: ½ cup quinoa boiled Add 30g dried cranberries, 30g chopped spring onions, 15ml balsamic vinegar, 30 g chopped walnuts and ½ cup parsley
    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: 5 brazil nuts and one banana
    Fact: Brazil nuts are extremely rich in protein, copper, niacin and vitamin E They also contain fibre and are a strong antioxidant
    Dinner: 150g baked salmon on a bed of salad greens, baby spinach, red cabbage and snow peas topped with 30 ml of equal parts lemon juice and water for flavour
    Fact: Salmon contains Omega-3 fatty acids, which decrease levels of triglycerides, or dangerous fats that flow through the bloodstream
    Liquids: 2L of water, 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

    Week 2 - Day 2
    Breakfast: 1 cup fresh seasonal fruit and 1 slice sourdough toast with avocado with a sprinkle of Dulse flakes
    Snack: 1 whole meal pita bread and 30g hummus (see hummus recipe)
    Fact: Unrefined whole meal products are full of essential nutrients including copper, calcium and fibre
    Lunch: 100g zucchini slice (freeze extra portions) with a small green salad (see zucchini slice recipe)
    Snack: 1 apple and 10 Tamari almonds
    Dinner: 95 g canned tuna on a bed of spinach, salad greens, carrots and olives sprinkled with black pepper and dash of Celtic sea salt to taste
    Fact: Spinach is an important source of calcium, which protects against osteoporosis
    Liquids: 2L water, Chamomile tea (Sleep Aid)

    Week 2 - Day 3
    Breakfast: 1 slice sourdough toast with local honey, 40g ricotta and a pinch of cinnamon and one cup almond milk
    Fact: Honey is not only sweet and tasty, it confers allergic immunity when you eat local honey It also provides you with essential enzyme-forming substances to help provide energy throughout the day
    Snack: One banana
    Fact: Bananas are full of potassium, which helps promote muscle strength and electrolyte balance
    Lunch: 300 ml miso soup with 100 g sliced firm grilled tofu and bok choy
    Fact: Miso soup is an important source of tryptophan and protein
    Snack: 5 brazil nuts
    Dinner: 180 g grilled chicken drizzled with lemon juice on a bed of brown rice and steamed broccoli
    Fact: Chicken is an important source of protein, tryptophan and niacin
    Liquids: 2 L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

    Week 2 - Day 4
    Breakfast: 2 poached eggs with 1 slice sourdough toast and grilled tomato
    Fact: Eggs are a wonderful source of protein and choline, which is essential for healthy cell maintenance throughout the body
    Snack: 10 cashews and 1 kiwi fruit
    Lunch: 180 g baked chicken on iceberg lettuce and spinach with chopped carrots, spring onions, cranberries and diced walnuts Add 15 ml vinaigrette for flavour
    Fact: Cranberries promote urinary, gastrointestinal and oral health and are a good source of vitamin C They also add flavour to foods
    Snack: ¼ avocado and 1 whole meal pita
    Fact: Avocados contain the heart-healthy oleic fatty acid and are a good source of potassium
    Dinner: 150 g grilled snapper with 1 cup roasted red capsicum and zucchini (see snapper with oven roasted pumpkin and zucchini recipe)
    Liquids: 2 L water and 150 ml pineapple juice, whole lemon and cayenne pepper juice (Fat Zapper)
    Fact: Lemon is an important source of Vitamin C, an important antioxidant

    Week 2 - Day 5
    Breakfast: 1 cup Bircher muesli with 80 g natural yoghurt, ½ cup berries and 2 tsp chia seeds (see Toasted Muesli recipe)
    Snack: 5 brazil nuts and 1 orange
    Fact: Oranges are a great source of Vitamin C and fibre, which keeps bowel movements regular and prevents colon cancer
    Lunch: 95 g canned tuna sprinkled with lemon zest with lettuce and spring onions on corn thins
    Snack: Banana Strawberry Shake - 100 ml soy milk, 60 ml plain yoghurt, 1 tsp chia seeds, 1 banana and 5 strawberries blended
    Dinner: 3 bean salad - 1 can of mixed beans with corn, spinach, lettuce and fresh black pepper to taste
    Fact: Beans are an important source of protein
    Liquids: 2 L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

    Week 2 - Day 6
    Breakfast: 1 peeled and sliced orange, 5 strawberries and 30 g blueberries with 70 g plain yoghurt with 2 tsp chia seeds
    Fact: Yoghurt is a great source of calcium and natural probiotics that promote reproductive health
    Snack: ¼ avocado on 2 rice thins
    Lunch: 2 x 80 g Salmon, Tofu and Broccoli Patties (make more and freeze extra portions) (see salmon, tofu and broccoli patties recipe)
    Snack: Carrot sticks with 30g hummus (see hummus recipe)
    Dinner: 100 g grilled tofu on a bed of whole grain rice (1/2 cup) and roasted red capsicums, broccoli, ginger and 15 ml Tamari soy sauce
    Fact: Tofu is a great source of protein and helps control cholesterol levels
    Liquids: 2 L water, Peppermint Tea

    Week 2 - Day 7
    Breakfast: 1 cup cinnamon stewed apple & pear with crushed walnuts and 1 tsp chia seeds
    Snack: 1 chopped carrot and 4 olives
    Lunch: ½ cup cooked Quinoa with steamed broccoli topped with 10 g toasted walnuts and sunflower seeds
    Snack: 10 cashews and one banana
    Dinner: 180g salmon on a bed of cooked red cabbage, and steamed kale (see steamed kale recipe)
    Liquids: 2L water, 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

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