High Protein Meal Plan - Week 4

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

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  • Week 4 - Day 1
    Breakfast: Citrus Berry Smoothie- ½ cuh fresh mixed berries, 70g plain yoghurt, 1 cup orange juice, 2 teaspoons chia seeds
    Snack: 1 whole meal pita with hummus (see hummus recipe)
    Lunch: 80g canned 3 bean mix with 1 cup parsley, grated carrot, red onion, spinach and lemon zest
    Snack: 1 kiwi fruit
    Dinner: 180g snapper with oven roasted pumpkin and zucchini (see snapper with oven roasted pumpkin and zucchini recipe)
    Liquids: 2L water, 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

    Week 4 - Day 2
    Breakfast: 100g yoghurt with coconut flakes, 1/2 cup fresh fruit and 1tsp chia seeds
    Fact: Coconut is full fiber and minerals essential for healthy hair and skin
    Snack: 1 apple, 10 Tamari almonds
    Lunch: 1 whole meal pita stuffed with 180g chopped chicken, hummus, salad greens such as rocket (see hummus recipe)
    Snack: 2 corn cakes with hummus (see hummus recipe)
    Dinner: 150g tuna on a bed of bok choy, green beans and carrots drizzled with lemon juice
    Liquids: 2L water, chamomile tea (Sleep Aid)

    Week 4 - Day 3
    Breakfast: Fetta scrambled eggs (see fetta scrambled eggs recipe)
    Snack: 10 Tamari almonds
    Lunch: 150g Salmon and green bean salad (see canned salmon and salad recipe)
    Snack: 1 apple
    Dinner: 300ml miso soup with 100g grilled chopped tofu and spinach
    Liquids: 2L water, and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

    Week 4 - Day 4
    Breakfast: 1 cup toasted Bircher muesli with berries and yoghurt (see Toasted Muesli recipe)
    Snack: 1 apple, 30 g trail mix
    Lunch: 95g canned tuna sprinkled with lemon zest with lettuce and red onions on rice cakes
    Snack: 2 corn thins with eggplant dip (see eggplant dip recipe)
    Dinner: 150g baked salmon with asparagus and a small green salad
    Liquids: 2L water

    Week 4 - Day 5
    Breakfast: 1 scrambled egg with ¼ avocado
    Snack: 1 whole meal pita with hummus (see hummus recipe)
    Lunch: 1 cup buckwheat noodles with vegetables in a miso based broth (see rice noodles with vegetables in a miso broth recipe)
    Snack: Carrots with eggplant dip (see eggplant dip recipe)
    Dinner: 150g grilled tofu on a bed of wilted greens with tamari sauce
    Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

    Week 4 - Day 6
    Breakfast: Sourdough toast with baked beans
    Snack: 1 kiwifruit
    Lunch: 100g chicken with 300 ml miso soup and chopped seasonal vegetables
    Snack: Sliced cucumber and 1 apple
    Dinner: 2 x 80g Lentil and vegetable patties with steamed kale (see lentil and vegetable patties recipe)
    Liquids: 2L water

    Week 4 - Day 7
    Breakfast: 2 slices sourdough toast with local honey, 80g ricotta and a pinch of cinnamon
    Snack: 2 corn thins with ABC spread
    Lunch: 100g zucchini slice with a green salad (see zucchini slice recipe)
    Snack: 1 apple
    Dinner: 150g grilled salmon drizzled with lemon juice with salad of greens, red onion, broccoli and corn
    Liquids: 2L water, 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

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