Eat Yourself Sexy Australia

Low-Carb Meal Plan - Week 8

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 8 - Day 1
    Breakfast: 2 scrambled egg whites and 1 cup fresh fruit.
    Snack: 30g trail mix (sunflower seeds, mixed nuts, cranberries, Goji berries and raw cacao nibs).
    Fact: Trail mix is a great source of protein. Sunflower seeds themselves are also a fantastic way to quell hunger and a great source of vitamin E and B1. Goji berries are full of antioxidants while raw cacao nibs are a healthy alternative to processed chocolate.
    Lunch: 1 whole meal pita bread topped with 30ml pesto, diced tomato, spinach and mushrooms, baked for 10 minutes at 130 C.
    Fact: Mushrooms are full of nutrients such as selenium, as well as phytonutrients, which may prevent cancer.
    Snack: 60g plain yoghurt mixed with 14 g flax seeds.
    Fact: Flax seeds are an excellent source of omega-3 fatty acids.
    Dinner: 150g baked salmon with light glaze of 3g ginger and 30ml water with broccoli and eggplant sautéed in 30ml of olive oil.
    Liquids: 2L water and 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).

    WEEK 8 - Day 2
    Breakfast: 70g muesli mixed with blueberries and oat milk.
    Fact: Oat milk is rich in magnesium, the anti-stress mineral.
    Snack: 5 strawberries and 15g pumpkin seeds
    Lunch: Salad of spinach, salad greens, cucumbers and 80g kidney beans.
    Fact: Kidney beans are a great source of fiber and high-quality, protein.
    Snack: 30g trail mix and 1 apple.
    Dinner: Organic Quinoa with 150g Chicken, Spinach, Mushroom and Tomato Sauce (see quinoa with chicken, spinach, mushroom and tomato sauce recipe).
    Liquids: 2L water and chamomile tea.

    WEEK 8 - Day 3
    Breakfast: Banana Blueberry smoothie- 1 banana, ½ cup blueberries, 60ml plain yoghurt and 100ml oat milk blended.
    Snack: 10 cashews and 1 apple.
    Lunch: Green power (see green power dinner recipe).
    Snack: Cucumbers and carrots.
    Dinner: 180g baked chicken with pan-seared mushrooms and spinach.
    Liquids: 2L water and 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).

    WEEK 8 - Day 4
    Breakfast: 2 egg omelette with fetta and tomato.
    Snack: 30g trail mix.
    Lunch: 150g turkey wrap with salad on whole meal pita (see turkey wrap with salad on flat bread recipe).
    Snack: 1 apple and handful grapes.
    Dinner: Salad of 180g grilled lamb, salad greens, olives, cucumber and 15ml balsamic vinegar.
    Liquids: 2L water and peppermint tea.

    WEEK 8 - Day 5
    Breakfast: 150g Scrambled Tofu with Tomato, Mushrooms and Fresh Herbs.
    Snack: Carrots and grapes.
    Lunch: 1 whole meal pita stuffed with 95g canned salmon, spinach, spring onion and hummus (see hummus recipe).
    Snack: 1 banana and 10 cashews.
    Dinner: 1 cup squash, eggplant and mushrooms with ½ cup cooked brown rice, add Tamari to taste.
    Liquids: 2L water and 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).

    WEEK 8 - Day 6
    Breakfast: 2 slices sourdough bread with 80g ricotta, 1 tsp honey and cinnamon.
    Snack: 35g plain yoghurt mixed with pumpkin seeds and 1 apple.
    Lunch: 180g grilled chicken with salad greens. Top with black pepper and Dulse flakes.
    Fact: Dulse flakes are rich in iodine, a trace mineral that most women are deficient in and essential for a healthy metabolism.
    Snack: 10 cashews and apple.
    Dinner: 150g grilled steak with broccoli and sweet potato/ginger mash.
    Liquids: 2L water and dandelion leaf tea.

    WEEK 8 - Day 7
    Breakfast: 1 cup muesli with ½ cup blueberries, 70g plain yoghurt and oat milk (see toasted muesli recipe).
    Snack: 30g pumpkin seeds.
    Lunch: 300ml miso soup with bok choy, spinach and 100g chopped tofu.
    Snack: 12 grapes and 30g trail mix.
    Dinner: 200g baked salmon with baked leftover vegetables (see baked salmon on a bed of vegetables).
    Liquids: 2L water and 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).


  • 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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