Eat Yourself Sexy Australia

Bride To Be Meal Plan - Week 4

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 4 - Day 1
    Breakfast: Stewed apple & pear with cinnamon and 70g natural yoghurt and 2 teaspoons chia seeds.
    Snack: 1 pear and 12 Tamari almonds.
    Lunch: Salad with mixed leaves, broccoli, capsicum, zucchini, carrot, grated beetroot, sunflower seeds, ¼ avocado and 1 boiled egg.
    Snack: Carrots with hummus (see hummus recipe).
    Dinner: 180g organic lamb sausages with steamed vegetables and pumpkin and sweet potato mash.
    Liquids: 2L water and 150ml cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe).

    WEEK 4 - Day 2
    Breakfast: 1 cup Bircher muesli with berries and yoghurt and 2 teaspoons chia seeds (see toasted muesli recipe).
    Snack: 1 apple with 10 Tamari almonds.
    Lunch: Pita bread wrap with salad and 100 g chicken.
    Snack: 2 Corn thins with ABC spread.
    Dinner: 150g seared tuna with a green salad .
    Liquids: 2L water, 30 ml lemon juice with 225ml water.

    WEEK 4 - Day 3
    Breakfast: 2 scrambled eggs with diced tomato and 30 g fetta.
    Snack: 1 kiwifruit.
    Lunch: Bean salad – rinse a can of three beans well & use 80g, add sliced red & green capsicum, corn, grated carrot and salad greens.
    Snack: Chopped cucumber and hummus (see hummus recipe)
    Dinner: 180g organic chicken poached in chicken stock with fresh ginger, steamed bok choy, broccoli & snow peas.
    Liquids: 2L water and 150ml cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe).

    WEEK 4 - Day 4
    Breakfast: 100g yoghurt with coconut flakes and 14 g flax seeds.
    Snack: 1 apple.
    Lunch: 1 whole meal pita stuffed with 100g turkey, spinach, spring onion and hummus (see hummus recipe).
    Snack: Fresh avocado dip (mash half a fresh avocado) and vegetable sticks.
    Dinner: 150g tuna steak with 1 cup steamed broccoli, peas and carrots.
    Liquids: 2L water, chamomile tea.

    WEEK 4 - Day 5
    Breakfast: Power smoothie: 100ml oat milk, 30gr rolled oats, 50g natural yoghurt, 30g frozen berries, 2 teaspoons chia seeds.
    Snack: Kiwi fruit.
    Lunch: 3 bean salad (100g) with rocket, carrots and pumpkin seeds.
    Snack: 1 apple with 8 cashews.
    Dinner: 150g snapper with ½ cup quinoa and steamed broccoli.
    Liquids: 2L water, 150ml cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe).

    WEEK 4 - Day 6
    Breakfast: 1 cup muesli with ½ cup blueberries, oat milk and coconut flakes.
    Snack: Celery sticks and 10g pumpkin seeds.
    Lunch: 100g turkey with salad on flat bread (see turkey wrap with salad on flat-bread recipe).
    Snack: 1 apple.
    Dinner: 150g baked chicken with pan-seared spinach steamed corn.
    Liquids: 2L water, Peppermint tea.

    WEEK 4 - Day 7
    Breakfast: 1 cup Bircher muesli with berries and 50g yoghurt (see toasted muesli recipe).
    Snack: 1 apple, 30g trail mix.
    Lunch: 2 x 80g lentil and vegetable patties (see lentil and vegetable patties recipe).
    Snack: 2 rice cakes with avocado or tahini.
    Dinner: 150g grilled lamb with asparagus and zucchini.
    Liquids: 2L water, 150ml 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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