Eat Yourself Sexy Australia

High Protein Meal Plan - Week 5

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 5 - Day 1
    Breakfast: Smoothie with 1 banana, ½ cup strawberries, 200ml oat milk, 1 tbsp yoghurt and 1 tsp chia seeds
    Snack: Handful of grapes
    Lunch: 2 cups Syrian red lentil soup (freeze extra portions) (see syrian red lentil soup recipe)
    Snack: 10 cashews
    Dinner: 1 wholemeal pita bread topped with 30 ml pesto, diced tomato, spinach, red onions and mushrooms, baked for 10 minutes at 130 C
    Liquids: 2L water, 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

    Week 5 - Day 2
    Breakfast: 1 cup muesli with ½ cup blueberries and oat milk and coconut flakes
    Snack: 8 raw brazil nuts
    Lunch: Grated carrot, beetroot, finely chopped celery & radish, ¼ avocado, baby spinach leaves, red onion, sunflower & sesame seeds and olive oil dressing
    Snack: 1 pear
    Dinner: 180g organic chicken poached in chicken stock with fresh ginger, steamed bok choy, broccoli & snow peas
    Liquids: 2L water and dandelion leaf tea

    Week 5 - Day 3
    Breakfast: Stewed apple & pear with cinnamon and 70g natural yoghurt and 2 teaspoons chia seeds
    Snack: 35g pumpkin seeds
    Lunch: Salad of raw sliced fennel, orange segments, red onion, 80g chickpeas with a dash of olive oil and lemon juice
    Snack: 10 cashews and a banana
    Dinner: 180g grilled lean turkey with steamed green beans, zucchini, mushrooms
    Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

    Week 5 - Day 4
    Breakfast: Citrus Berry Smoothie - ½ cup fresh mixed berries, 70g plain yoghurt, 1 cup orange juice, 2 teaspoons chia seeds
    Snack: 6 almonds & 15g pumpkin seeds
    Lunch: Salad of spinach, salad greens, red onion, cucumbers and 95g tinned tuna
    Snack: 1 apple
    Dinner: 2 lemongrass and chilli chicken drumsticks with sauteed kale (make extra chicken for lunch tomorrow (see lemongrass and chilli chicken drumsticks recipe)
    Liquids: 2L water and chamomile tea

    Week 5 - Day 5
    Breakfast: 2 scrambled eggs with diced tomato and 30g fetta
    Snack: 30g trail mix (sunflower seeds, mixed nuts, raisins and pieces of dark chocolate or raw cacao nibs)
    Lunch: Chicken from 2 drumsticks, spring greens, rocket, 3 baby bocconcini with olive oil/balsamic dressing
    Snack: 1 apple
    Dinner: 150g baked salmon with light glaze of 3g ginger and 30ml water with zucchini and broccoli sautéed in 30ml of olive oil
    Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

    Week 5 - Day 6
    Breakfast: Banana Blueberry shake- 1 banana, ½ cup blueberries, 1 egg and 100ml oat milk blended
    Snack: 10 cashews
    Lunch: 1 cup rice noodles with vegetables in a miso based broth (see rice noodles with vegetables in a miso broth recipe)
    Snack: Cucumbers and carrots
    Dinner: 150g baked chicken with pan-seared mushrooms, red onions and spinach
    Liquids: 2L water

    Week 5 - Day 7
    Breakfast: 1 cup Bircher muesli with berries and yoghurt and 2 teaspoons chia seeds (see Toasted Muesli recipe)
    Snack: 30g trail mix
    Lunch: 100g zucchini slice with a green salad (freeze extra portions) (see zucchini slice recipe)
    Snack: 1 apple
    Dinner: Salad of 95g canned tuna, salad greens, olives, cucumber, red onion and 15ml balsamic vinegar
    Liquids: 2L water and 150ml kale, apple, celery juice (see Energy Booster Juice recipe)

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