Eat Yourself Sexy Australia

Busy Mum Meal Plan - Week 4

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 4 - Day 1
    Breakfast: Citrus Berry Smoothie - ½ cup fresh mixed berries, 70g plain yoghurt, 1 cup orange juice, 2 teaspoons chia seeds.
    Snack: 1 whole meal pita with hummus (see hummus recipe).
    Lunch: 80g canned 3 bean mix with 1 cup parsley, ½ cup quinoa and lemon zest.
    Snack: 1 kiwi fruit.
    Dinner: 180g snapper with oven roasted pumpkin and zucchini (see recipe).
    Liquids: 2L water, 150 ml beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    WEEK 4 - Day 2
    Breakfast: 100g yoghurt with coconut flakes and 14 g flax seeds.
    Fact: Coconut is full fiber and minerals essential for healthy hair and skin.
    Snack: 1 apple, 10 Tamari almonds.
    Lunch: 1 whole meal pita stuffed with 180g chopped chicken, hummus, salad greens such as rocket (see hummus recipe).
    Snack: Fresh avocado dip and vegetable sticks.
    Dinner: 150g tuna on a bed of bok choy, green beans and carrots drizzled with lemon juice.
    Liquids: 2L water, chamomile tea (Sleep Aid).

    WEEK 4 - Day 3
    Breakfast: Fetta scrambled eggs.
    Snack: 2 corn thins with ABC spread.
    Lunch: 150g salmon and green bean salad (see recipe).
    Snack: 1 apple.
    Dinner: 2 lemongrass and chilli chicken drumsticks with steamed greens (see recipe).
    Liquids: 2L water, and 150ml beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    WEEK 4 - Day 4
    Breakfast: 1 cup Bircher muesli with berries and yoghurt (see recipe).
    Snack: 1 apple, 30 g trail mix.
    Lunch: 100g zucchini slice with salad (freeze extra portions) (see recipe).
    Snack: 2 corn thins with eggplant dip.
    Dinner: 150g baked salmon with asparagus and a small green salad.
    Liquids: 2L water.

    WEEK 4 - Day 5
    Breakfast: 1 scrambled egg with ¼ avocado.
    Snack: 1 apple.
    Lunch: 95g tuna, asparagus and fetta salad.
    Snack: Carrots with eggplant dip (see recipe).
    Dinner: 150g lamb & vegetable stir fry (see recipe).
    Liquids: 2L water and 150ml beetroot, celery, apple, cucumber (see Cholesterol Juice recipe).

    WEEK 4 - Day 6
    Breakfast: Sourdough toast with baked beans.
    Snack: 1 kiwifruit and 30g trail mix.
    Lunch: 1 whole meal pita stuffed with 150 g turkey, spinach, cucumbers and 30ml tahini.
    Snack: Sliced cucumber and 1 apple.
    Dinner: 150g grilled salmon drizzled with lemon juice with steamed vegetables.
    Liquids: 2L water .

    WEEK 4 - Day 7
    Breakfast: 1 poached egg on 1 slice sourdough toast topped with diced tomato.
    Snack: 2 corn thins with ABC spread.
    Lunch: Salad of spinach, salad greens, cucumbers and 95g tin salmon.
    Snack: 1 apple, 30 g trail mix.
    Dinner: 2 organic lamb sausages with steamed vegetables and pumpkin and sweet potato mash.
    Liquids: 2L water, 150 ml 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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