Eat Yourself Sexy Australia

Busy Mum Meal Plan - Week 2

Designed by resident nutritionist Emma Sutherland, Eat Yourself Sexy with Michelle's meal plan.

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

  • Click here to see all recipes featured in this meal plan.
  • WEEK 2 - Day 1
    Breakfast: 2 scrambled egg and 1 slice rye toast.
    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: 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 1 cup steamed zucchini and broccoli.
    Fact: Ginger alleviates gastrointestinal issues and has anti-inflammatory compounds.
    Liquids: 2L water and Juice - beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    WEEK 2 - Day 2
    Breakfast: 1 cup muesli mixed with ½ cup blueberries and oat milk.
    Fact: Oat milk is rich in magnesium, the anti-stress mineral.
    Snack: 5 strawberries and 15 g 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 (see recipe).
    Liquids: 2L water and chamomile tea.

    WEEK 2 - 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: ½ cup boiled quinoa with 95g tin tuna, spinach and 15g walnuts.
    Snack: ½ cup cucumbers with hummus (see hummus recipe).
    Dinner: 180g baked chicken with pan-seared mushrooms and baked sweet potato.
    Liquids: 2L water, juice - beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    WEEK 2 - Day 4
    Breakfast: 2 egg omelette with fetta and parsley.
    Snack: 30g trail mix.
    Lunch: 1 cup spelt pasta with 95g canned salmon, chilli, garlic and 15ml olive oil drizzled over top.
    Snack: 1 apple and handful grapes.
    Dinner: Salad of 180g grilled lamb, spinach, olives, cucumber and 15ml balsamic vinegar/olive oil blend.
    Liquids: 2L water and peppermint tea.

    WEEK 2 - Day 5
    Breakfast: 70g plain yoghurt with 10g flax seeds 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: 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: Organic Quinoa with Chicken, Spinach, Mushroom and Tomato Sauce (see recipe).
    Liquids: 2L water and Juice - beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    WEEK 2 - Day 6
    Breakfast: 2 slices rye bread with 80g ricotta, 1 tsp honey and cinnamon.
    Snack: 35g plain yoghurt mixed with pumpkin seeds and 1 apple.
    Lunch: 1 whole meal pita stuffed with 150g turkey, spinach, cucumbers and 30ml tahini.
    Snack: 10 cashews and apple.
    Dinner: 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.
    Liquids: 2L water and dandelion leaf tea.

    WEEK 2 - Day 7
    Breakfast: 1 cup muesli with ½ cup blueberries, 70 g plain yoghurt and oat milk.
    Snack: 30g pumpkin seeds.
    Lunch: 300ml miso soup with bok choy, spinach and 100 g chopped tofu.
    Snack: 12 grapes and 30 g trail mix.
    Dinner: 150g baked salmon with baked leftover vegetables (see recipe).
    Liquids: 2L water and Juice - beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    SEE MORE MEAL PLANS:

  • Michelle - Week 1 Meal Plan

  • Michelle - Week 2 Meal Plan

  • Michelle - Week 3 Meal Plan

  • Michelle - Week 4 Meal Plan

  • Michelle - Week 5 Meal Plan

  • Michelle - Week 6 Meal Plan

  • Michelle - Week 7 Meal Plan

  • Michelle - Week 8 Meal Plan
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