Eat Yourself Sexy Australia

Busy Mum Meal Plan - Week 3

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 3 - Day 1
    Breakfast: 100g plain yoghurt with 10g 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 500ml water.
    Snack: 1 banana and 10 cashews.
    Dinner: 180g organic steak with blanched green beans and a green salad.
    Liquids: 2L water, 150 ml beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    WEEK 3 - Day 2
    Breakfast: 1 cup muesli with ½ cup blueberries and 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: 2 rice thins with 40g ricotta.
    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 50g natural yoghurt and 2 teaspoons chia seeds.
    Snack: 35g pumpkin seeds and 1 apple.
    Lunch: 1 whole meal pita stuffed with 150g chicken, spinach, grated carrot and 30ml tahini.
    Snack: 10 cashews and a banana.
    Dinner: 180g grilled turkey with steamed green beans, zucchini, mushrooms, plus a small green salad.
    Liquids: 2L water and 150ml beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    WEEK 3 - Day 4
    Breakfast: 1 cup muesli mixed with ¼ cup blueberries and oat milk with 2 teaspoons chia seeds.
    Snack: 6 strawberries and 15g pumpkin seeds.
    Lunch: Salad of spinach, salad greens, cucumbers and 95g tin salmon.
    Snack: 30g trail mix and 1 apple.
    Dinner: 2 lemongrass and chilli chicken drumsticks with steamed greens (see recipe).
    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: 2 rice thins with ¼ avocado.
    Dinner: 150g baked salmon with light glaze of 3g ginger and 30 ml water with zucchini and broccoli sautéed in 30ml of olive oil.
    Liquids: 2L water and 150ml beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    WEEK 3 - Day 6
    Breakfast: Banana Blueberry shake - 1 banana, ½ cup blueberries, 1 egg and 100ml almond milk blended.
    Snack: 10 cashews and 1 apple.
    Lunch: 1 cup rice noodles with vegetables in a miso based broth (see recipe).
    Snack: Cucumbers and carrots.
    Dinner: 150g baked chicken with pan-seared mushrooms and spinach.
    Liquids: 2L water.

    WEEK 3 - Day 7
    Breakfast: 2 poached egg topped with diced tomato on 2 slice sourdough toast.
    Snack: 30g trail mix.
    Lunch: 1 whole meal pita stuffed with 150g turkey, spinach, cucumbers and 30ml tahini.
    Snack: 1 apple and handful grapes.
    Dinner: 150g grilled lamb with sweet potato mash and broccoli.
    Liquids: 2L water and 150ml beetroot, celery, apple, cucumber (see cholesterol fighter 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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