Eat Yourself Sexy Australia

Low-Carb Meal Plan - Week 5

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 5 - Day 1
    Start every day with half a lemon squeezed into warm water
    Have Epsom salt baths (500grams per bath) 3 times a week
    Breakfast: 70g plain yoghurt with 10g flax seeds and 2 teaspoon chia seeds.
    Snack: Carrots and 12 grapes.
    Lunch: Lentil soup - 75g Boiled lentils mixed with 1 clove garlic, 1 medium chopped onion, 1 chopped carrot, 1 small diced tomato, shredded spinach and 500ml water.
    Snack: 1 banana and 10 cashews.
    Dinner: 180g organic steak with blanched green beans and a large green salad.
    Liquids: 2L water, 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).

    WEEK 5 - Day 2
    Breakfast: 1 cup muesli with ½ cup blueberries, oat milk and coconut flakes.
    Snack: 8 raw brazil nuts.
    Lunch: Grated carrot, beetroot, finely chopped celery & radish, ¼ avocado, baby spinach leaves, sunflower & sesame seeds and olive oil dressing.
    Snack: 10 grapes and ½ cup pomegranate seeds.
    Fact: Pomegranates are a wonderful source of antioxidants.
    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 and 1 apple.
    Lunch: Warm chicken salad with quinoa & pomegranate (see warm chicken salad with quinoa and pomegranate recipe).
    Snack: 10 cashews and a banana.
    Dinner: 180g grilled lean turkey with steamed green beans, zucchini, mushrooms.
    Liquids: 2L water 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).

    WEEK 5 - Day 4
    Breakfast: 1 cup muesli mixed with ¼ cup blueberries and oat milk with 2 teaspoons chia seeds.
    Snack: 5 strawberries and 15g pumpkin seeds.
    Lunch: Salad of spinach, salad greens, cucumbers and 80g kidney beans.
    Snack: 30g trail mix and 1 apple.
    Dinner: 2 lemongrass and chilli chicken drumsticks with steamed greens (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 raw cacao nibs).
    Lunch: 1 whole wheat pita bread topped with 30ml pesto, diced tomato, spinach and mushrooms, baked for 10 minutes at 130 C.
    Snack: 70g plain yoghurt mixed with 14g flax seeds and 2 teaspoons chia seeds.
    Dinner: 200g 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 carrot, beetroot, celery and ginger (see liver cleanser 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 and ½ cup pomegranate seeds.
    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: 200g baked chicken with pan-seared mushrooms and spinach.
    Liquids: 2L water.

    WEEK 5 - Day 7
    Breakfast: 1 cup Bircher muesli with berries and yoghurt and 2 teaspoons chia seeds.
    Snack: 30g trail mix.
    Lunch: Quinoa with chicken, spinach, mushroom and tomato sauce (see quinoa with chicken, spinach, mushroom and tomato sauce recipe).
    Snack: 1 apple and handful grapes.
    Dinner: Steamed snapper with shiitake mushrooms and ginger (see steamed snapper with fresh shiitake mushrooms and ginger recipe).
    Liquids: 2L water and 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).

    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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