Eat Yourself Sexy Australia

Bride To Be Meal Plan - Week 3

Eat Yourself Sexy with Lisa's meal plan, created by resident nutritionist Emma Sutherland.

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

  • Click here to see all recipes featured in this meal plan.
  • WEEK 3 - Day 1
    Breakfast: 100g plain yoghurt with 10 g 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 500 ml water.
    Snack: 1 banana and 10 cashews.
    Dinner: 180g organic steak with blanched green beans and a large green salad.
    Liquids: 2L water, Juice – cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe).

    WEEK 3 - 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 8 Tamari almonds.
    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 3 - 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: Salad of raw sliced fennel, orange segments, spinach, 100g chickpeas with a dash of olive oil and lemon juice.
    Snack: 10 cashews and a banana
    Dinner: 180g grilled lean turkey with 1 cup steamed green beans, zucchini, broccoli.
    Liquids: 2L water and Juice – cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe)

    WEEK 3 - Day 4
    Breakfast: 1 cup muesli mixed with ¼ cup blueberries and oat milk with 2 teaspoons chia seeds.
    Snack: 1 apple and 15g pumpkin seeds.
    Lunch: Salad of spinach, salad greens, cucumbers and 100g thinly sliced grilled beef.
    Snack: 30g trail mix (sunflower seeds, mixed nuts, raisins and pieces of dark chocolate or raw cacao nibs) and 1 apple.
    Dinner: 2 lemongrass and chilli chicken drumsticks with steamed greens (see lemongrass and chilli chicken drumsticks).
    Liquids: 2L water and chamomile tea.

    WEEK 3 - 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: 1 whole meal pita bread topped with 30ml pesto, diced tomato, spinach and mushrooms, baked for 10 minutes at 130 C.
    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 Juice – cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe).

    WEEK 3 - Day 6
    Breakfast: Banana Blueberry Shake- 1 banana, ½ cup blueberries, 1 tsp chia seeds, 1 egg and 100ml oat milk blended.
    Snack: 10 cashews and 1 banana.
    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 spinach steamed corn.
    Liquids: 2L water.

    WEEK 3 - 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: Pita bread wrap with salad and left over organic chicken.
    Snack: 1 apple and handful grapes.
    Dinner: 150g grilled lean lamb with oven roasted pumpkin and zucchini.
    Liquids: 2L water and Juice – cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe).

    SEE MORE MEAL PLANS:

  • Lisa - Week 1 Meal Plan

  • Lisa - Week 2 Meal Plan

  • Lisa - Week 3 Meal Plan

  • Lisa - Week 4 Meal Plan

  • Lisa - Week 5 Meal Plan

  • Lisa - Week 6 Meal Plan

  • Lisa - Week 7 Meal Plan

  • Lisa - Week 8 Meal Plan

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