Eat Yourself Sexy Australia

Low-Carb Meal Plan - Week 1

Get healthy with Janine's 8-week meal plan, designed by Eat Yourself Sexy Australia's resident nutritionist, Emma Sutherland.

WEEK 1 - Day 1

Breakfast: 90g rolled oats microwaved with 80ml water and 1 tsp. lemon juice. Add 30g blueberries for flavour.

Fact: Lemon juice, when taken in the morning, acts as a liver stimulant, helping the liver produce bile to readily begin digesting the day’s food. Blueberries contain antioxidants, which neutralize free radicals from producing harmful substances in our bodies that can cause heart disease and cancer.

Snack: One small apple and 10 cashews.

Fact: Cashews contain oleic acid, a heart-healthy fatty acid found in olive oil.

Lunch: Warm Chicken salad with Quinoa & Pomegranate (see warm chicken salad with quinoa and pomegranate recipe)

Snack: 5 brazil nuts and one banana.

Fact: Brazil nuts are extremely rich in protein, copper, niacin and vitamin E. They also contain fibre and are a strong antioxidant.

Dinner: 200g baked salmon on a bed of spring greens, baby spinach, red cabbage and snow peas topped with 30ml of equal parts lemon juice and water for flavour.

Fact: Salmon contains Omega-3 fatty acids, which decrease levels of triglycerides, or dangerous fats that flow through the bloodstream.

Liquids: 2L of water, peppermint tea (Stress Reliever).

WEEK 1 - Day 2

Breakfast: 1 cup soy milk with 1 cup fresh seasonal fruit and 1 slice sourdough toast with avocado.

Fact: Soy milk is a good source of protein and fibre and a little vitamin B12.

Snack: 1 unrefined whole wheat pita bread and 30g hummus (see hummus recipe).

Fact: Unrefined whole wheat products are full of essential nutrients including copper, calcium and fibre.

Lunch: 225ml miso soup with 1 cup diced seasonal vegetables.

Snack: 200ml carrot, beetroot, celery and ginger juice (see liver cleanser juice recipe).

Dinner: 95g canned tuna on a bed of spinach, spring greens, carrots and olives sprinkled with black pepper and dash of Celtic sea salt to taste.

Fact: Spinach is an important source of calcium, which protects against osteoporosis.

Liquids: 2L water, Chamomile tea (Sleep Aid).

WEEK 1 - Day 3

Breakfast: Two slices sourdough toast with local honey and one cup soy milk.

Fact: Honey is not only sweet and tasty; it confers allergic immunity when you eat local honey. It also provides you with essential enzyme-forming substances to help provide energy throughout the day. 

Snack: One banana.

Fact: Bananas are full of potassium, which helps promote muscle strength and electrolyte balance. 

Lunch: 300ml miso soup with 100g sliced firm grilled tofu and bok choy.

Fact: Miso soup is an important source of tryptophan and protein. 

Snack: 5 brazil nuts.

Dinner: 180g grilled chicken drizzled with lemon juice on a bed of 1 cup whole grain rice and steamed broccoli.

Fact: Chicken is an important source of protein, tryptophan and niacin. 

Liquids: 2L water and 1 cup Chamomile tea (Sleep Aide).

WEEK 1 - Day 4

Breakfast: ½ cup rolled oats microwaved in 80ml soy milk, sprinkled with 10g cinnamon.

Fact: Cinnamon is a thermogenic substance, meaning it boosts the body’s metabolism to promote fat burning throughout the day. 

Snack: 10 cashews and 30g mixed dried fruit.

Lunch: 180g baked chicken atop iceberg lettuce and spinach with chopped carrots, spring onions, 30g cranberries and 30g diced walnuts. Add 15ml vinaigrette for flavour.

Fact: Cranberries promote urinary, gastrointestinal and oral health and are a good source of vitamin C. They also add flavour to foods. 

Snack: ¼ avocado and 1 whole wheat pita.

Fact: Avocados contain the heart-healthy oleic fatty acid and are a good source of potassium. 

Dinner: 200g grilled trout with skillet-roasted red, yellow and orange capsicums.

Liquids: 2L water and 150ml carrot, beetroot, celery and ginger juice (see liver cleanser juice recipe).

WEEK 1 - Day 5

Breakfast: 1 poached egg topped with diced tomato on 1 slice sourdough toast.

Fact: Eggs are a wonderful source of protein and choline, which is essential for healthy cell maintenance throughout the body. 

Snack: 5 brazil nuts and 1 orange.

Fact: Oranges are a great source of Vitamin C and fibre, which keeps bowel movements regular and prevents colon cancer. 

Lunch: 95g canned tuna sprinkled with lemon zest, with lettuce and diced onions on 3 corn thins.

Snack: Banana Strawberry Shake - 60ml soy milk, 60ml plain yoghurt, 1 banana and 5 strawberries blended.

Dinner: 3 bean salad - 1 can of mixed beans with corn, spinach, lettuce and fresh black pepper to taste.

Fact: Beans are an important source of protein. 

Liquids: 2L water and 5ml of olive oil mixed with the juice of ½ lemon (promotes healthy bowel movements).

WEEK 1 - Day 6

Breakfast: 1 peeled and sliced orange, 5 strawberries and 30g blueberries with 70g plain yoghurt.

Fact: Yoghurt is a great source of calcium and natural probiotics that promote reproductive health. 

Snack: ¼ avocado on 2 rice thins.

Lunch: 2 scrambled egg whites atop 1 piece sourdough topped with diced tomato.

Snack: Carrot sticks with 30g hummus (see hummus recipe).

Dinner: 100g grilled tofu on a bed of whole grain rice (1/2 cup) and green vegetables.

Fact: Tofu is a great source of protein and helps control cholesterol levels. 

Liquids: 2 ml water, 150ml carrot, beetroot, celery and ginger juice (see liver cleanser juice recipe).

WEEK 1 - Day 7

Breakfast: 1 slice sourdough toast with a mix of 50g ricotta, 1 teaspoon honey and cinnamon.

Snack: 1 chopped carrot and 4 olives.

Lunch: 1 cup cooked Quinoa with steamed broccoli topped with 10g walnuts.

Snack: 10 cashews and one banana.

Dinner: 180g chicken on a bed of cooked red cabbage, pan-seared spinach and snow peas. Add lemon juice to taste.

Hint: To pan-sear spinach, throw on a skillet until it wilts slightly. It will be slightly warm and taste a bit richer. 

Liquids: 2L water, 225ml warm miso soup.

SEE MORE MEAL PLANS:

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11 comments
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Posted by HazelnutReport
what are the serving sizes of the recipes?
Posted by Brett151Report
Just wondering how this diet plan is different for males? Do they get more to eat?
Posted by Report
WHEAT & FRUIT MUST BE EXCLUDED FROM A LOW CARB DIET!

Modern wheat is a "perfect, chronic poison
(CBS News) Modern wheat is a "perfect, chronic poison," according to Dr. William Davis, a cardiologist who has published a book all about the world's most popular grain.
Davis said that the wheat we eat these days isn't the wheat your grandma had: "It's an 18-inch tall plant created by genetic research in the '60s and '70s," he said on "CBS This Morning." "This thing has many new features nobody told you about, such as there's a new protein in this thing called gliadin. It's not gluten. I'm not addressing people with gluten sensitivities and celiac disease. I'm talking about everybody else because everybody else is susceptible to the gliadin protein that is an opiate. This thing binds into the opiate receptors in your brain and in most people stimulates appetite, such that we consume 440 more calories per day, 365 days per year."
Asked if the farming industry could change back to the grain it formerly produced, Davis said it could, but it would not be economically feasible because it yields less per acre. However, Davis said a movement has begun with people turning away from wheat - and dropping substantial weight.
"If three people lost eight pounds, big deal," he said. "But we're seeing hundreds of thousands of people losing 30, 80, 150 pounds. Diabetics become no longer diabetic; people with arthritis having dramatic relief. People losing leg swelling, acid reflux, irritable bowel syndrome, depression, and on and on every day."
To avoid these wheat-oriented products, Davis suggests eating "real food," such as avocados, olives, olive oil, meats, and vegetables. "(It's) the stuff that is least likely to have been changed by agribusiness," he said. "Certainly not grains. When I say grains, of course, over 90 percent of all grains we eat will be wheat, it's not barley... or flax. It's going to be wheat.
"It's really a wheat issue."
Some health resources, such as the Mayo Clinic, advocate a more balanced diet that does include wheat. But Davis said on "CTM" they're just offering a poor alternative.
"All that literature says is to replace something bad, white enriched products with something less bad, whole grains, and there's an apparent health benefit - 'Let's eat a whole bunch of less bad things.' So I take...unfiltered cigarettes and replace with Salem filtered cigarettes, you should smoke the Salems. That's the logic of nutrition, it's a deeply flawed logic. What if I take it to the next level, and we say, 'Let's eliminate all grains,' what happens then?
"That's when you see, not improvements in health, that's when you see transformations in health."
Posted by Report
I agree with you regarding Fruit and wheat. But what i would like t know is whther anyone on this routine was able to shed off any fat?
Posted by Report
I am a coeliac and dont eat crustations or pork what can I be offered
Posted by Report
What is the compound antioxidant for the liver? I can find it already that some brand? Many thanks from italy
Posted by FudgeReport
Anyone find that detox meal plan yet? I'd like to get hold of it myself.
Posted by ElliemayReport
Me too! It seems like every day n her diet plan is all solids no liquid diet?!
Posted by Report
Hi there, Just wondering where I go to find the 4 day liquid detox, seen it on Janines story. Thank you
Posted by Report
yeah me too I have been wondering where it is, it said it would be here