Eat Yourself Sexy Australia

Low-Carb Meal Plan - Week 3

Get healthy with Janine's 8-week meal plan, designed by Eat Yourself Sexy Australia's resident nutritionist, Emma Sutherland.

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

  • Click here to see all recipes featured in this meal plan.
  • WEEK 3 - Day 1
    Breakfast: 1 poached egg over 1 slice sourdough toast topped with ¼ avocado.
    Snack: Celery with 30g ABC spread.
    Fact: ABC spread is a nutrient dense combination of almonds, brazils and cashews. It is high in protein and fiber.
    Lunch: Warm chicken salad (see warm chicken salad with quinoa and pomegranate recipe).
    Snack: 1 apple with 10 cashews.
    Dinner: 2 Lemongrass and Chilli Chicken Drumsticks with a green salad (see lemongrass and chilli chicken drumsticks recipe)
    Liquids: 2L water, 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).

    WEEK 3 - Day 2
    Breakfast: ½ grapefruit and 1 scrambled egg.
    Snack: ¼ avocado and 2 corn thins.
    Lunch: Canned Salmon and bean salad (same portion as the chicken salad) (see canned salmon and salad recipe).
    Snack: 5 brazil nuts and 1 orange.
    Dinner: ½ cup boiled quinoa with chopped seasonal vegetables stuffed into a capsicum and baked at 150 C for 25 minutes, drizzle with lemon juice.
    Liquids: 2L water.

    WEEK 3 - Day 3
    Breakfast: 1 dandelion leaf tea, 1 piece of sourdough toast with 15g ABC spread.
    Snack: Celery and ½ grapefruit.
    Lunch: 2 x 100g salmon, tofu and broccoli patties (see salmon, tofu and broccoli patties recipe).
    Snack: Whole wheat crackers and 1 apple.
    Dinner: 180g grilled pepper steak with green beans and sweet potato mash (see grilled pepper steak with French beans recipe).
    Liquids: 2L water and 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).

    WEEK 3 - Day 4
    Breakfast: Scrambled tofu with tomatoes, mushrooms and fresh herbs.
    Snack: 30g trail mix.
    Lunch: 150g Zucchini slice (see zucchini slice recipe).
    Snack: 1 apple and whole wheat crackers.
    Dinner: 180g grilled chicken with asparagus and snow peas.
    Liquids: 2L water.

    WEEK 3 - Day 5
    Breakfast: Cinnamon stewed fruit with oat porridge (see cinnamon stewed fruit with quinoa/amaranth porridge recipe).
    Snack: 2 corn thins with avocado or tahini.
    Lunch: Warm chicken salad (see warm chicken salad with quinoa and pomegranate recipe).
    Snack: 1 orange.
    Dinner: 200g grilled snapper with mushrooms, carrots & broccoli sprinkled with cayenne pepper.
    Liquids: 2L water and 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).

    WEEK 3 - Day 6
    Breakfast: 1 cup muesli with ½ cup fruit of choice, 80g plain yoghurt and soy milk.
    Snack: 5 brazil nuts and 1 orange.
    Lunch: 2 x 100g Lentil and vegetable patties (see lentil and vegetable patties recipe).
    Snack: ¼ avocado on 2 corn thins.
    Dinner: 180g roasted chicken breast, roasted leftover vegetables (see roast chicken breast with roast vegetables and blanched broccoli recipe).
    Liquids: 2L water.

    WEEK 3 - Day 7
    Breakfast: 2 egg omelette with 30g fetta and parsley.
    Snack: 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).
    Lunch: 180g grilled turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread recipe).
    Snack: 30g trail mix.
    Dinner: 180g grilled chicken with sweet potato/ginger mash and 1 cup green vegetables.
    Liquids: 2L water.

    SEE MORE MEAL PLANS:

  • Janine's Meal Plan

  • Janine - Week 2 Meal Plan

  • Janine - Week 3 Meal Plan

  • Janine - Week 4 Meal Plan

  • Janine - Week 5 Meal Plan

  • Janine - Week 6 Meal Plan

  • Janine - Week 7 Meal Plan

  • Janine - Week 8 Meal Plan

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