Eat Yourself Sexy Australia

Bride To Be Meal Plan - Week 1

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 1 – Day 1
    Breakfast: 2 scrambled eggs and 1 cup fresh fruit.
    Snack: 30 g 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: 150g grilled turkey with lettuce, red cabbage, tomato and hummus on pita bread (see hummus recipe).
    Snack: 60g plain yoghurt mixed with 14g flax seeds.
    Fact: Flax seeds are an excellent source of omega-3 fatty acids.
    Dinner: 150g baked salmon with 1 cup steamed broccoli, zucchini and squash (see baked salmon on a bed of vegetables recipe).
    Liquids: 2L water and 150ml cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe)

    WEEK 1 – Day 2
    Breakfast: 1 cup raw muesli mixed with ½ cup 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 100g kidney beans.
    Fact: Kidney beans are a great source of fiber and high-quality, protein.
    Snack: 30g trail mix and 1 apple.
    Dinner: 2 cups Syrian red lentil soup (make extra and freeze) (see syrian red lentil soup recipe).
    Liquids: 2L water and chamomile tea.

    WEEK 1 – Day 3
    Breakfast: Banana Blueberry smoothie - 1 banana, ½ cup blueberries, 60g plain yoghurt and 200ml oat milk blended.
    Snack: 10 cashews and 1 apple.
    Lunch: ½ cup boiled Quinoa with 1 cup chopped zucchini, squash, broccoli and carrots, add 15ml tamari/extra virgin olive oil and a pinch of Dulse flakes for seasoning.
    Snack: Cucumber and carrot sticks with hummus (see hummus recipe).
    Dinner: 150g baked chicken with pan-seared mushrooms and spinach.
    Liquids: 2L water and 150ml cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe).

    WEEK 1 – Day 4
    Breakfast: 2 egg omelette with mushroom, tomato and parsley.
    Snack: 30g trail mix.
    Lunch: 95g canned salmon and green bean salad (see canned salmon and green bean salad recipe).
    Snack: 1 apple and handful grapes.
    Dinner: Salad of 150g grilled lamb, salad greens, olives, cucumber and 15 ml balsamic vinegar/olive oil.
    Liquids: 2L water and peppermint tea.

    WEEK 1 – Day 5
    Breakfast: 70g plain yoghurt with 10 g flax seeds, 2 teaspoons coconut flakes and 2 teaspoons chia seeds.
    Fact: Chia seeds are full of good fats, keep you feeling full for ages and promote regular bowels.
    Snack: Carrots and grapes.
    Lunch: 2 cups Syrian red lentil soup (make extra soup and freeze) (see syrian red lentil soup recipe).
    Snack: 1 banana and 10 cashews.
    Dinner: Squash, eggplant and mushrooms with ½ cup cooked brown rice, add Tamari to taste.
    Liquids: 2L water and 150ml cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe).

    WEEK 1 – 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: 150g grilled chicken with salad greens such as lettuce, rocket and spinach. 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 tuna with sweet potato & ginger mash and steamed beans.
    Liquids: 2L water and dandelion leaf tea.

    WEEK 1 – Day 7
    Breakfast: 1 cup muesli with ½ cup blueberries, 70g plain yoghurt and oat milk.
    Snack: 30g pumpkin seeds.
    Lunch: 2 x 80g salmon, tofu and broccoli patties ( make extra and freeze) (see salmon tofu and broccoli patties recipe).
    Snack: 12 grapes and 30g trail mix.
    Dinner: 150g steak with green beans and broccoli.
    Liquids: 2L water and 150ml cucumber, apple, pineapple, spinach, whole lemon, ginger (see turbocharger juice recipe).


  • 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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    Posted by Report
    Love this show, very encouraging and is working for me! I am amazed you share the meal plans! Fantastic and thank you!!!!
    Posted by Report
    Does it matter when the vege juice is consumed? I have a lemon and warm water every single morning.
    Posted by Report
    i am so happy i have found this. I love going to the gym and being active but i always find
    my downfall is my diet and this has helped me with choosing a much healthier option.
    Posted by Amanda634Report
    What a fantastic show and site.I think its fantastic that you put up the whole meal plan and recipe's for us all.Love it.Well done.
    Posted by Report
    hi i was looking at starting this plan but i work in a child care center and cant eat nuts so i was wondering if u could recomend something insteed
    Posted by Report
    I just love this show. I was hooked on the American show The Diet Doctors and I have to admit that East Yourself Sexy is by far better. I have an addiction to food and have been struggling for 15 years now to lose weight. Is there a diet to get rid of cellulite? Also can anyone attend the clinic?
    Posted by Report
    from experience the only thing i found helpful is to flush out your system drinking lots of water and cut out caffeinated drinks, chocolate and fatty foods... Also keep skin hydrated and exfoliate to stimulate blood flow. Hope that helps :)