Eat Yourself Sexy Australia

Weight Loss Meal Plan - Week 3

Created by nutritionist Emma Sutherland, try Sonia's meal plan to Eat yourself Sexy!

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

  • Click here to see all recipes featured in this meal plan.
  • WEEK 3 - Day 1
    Breakfast: 1 poached egg with grilled tomatoes.
    Snack: 30g trail mix (sunflower seeds, mixed nuts, dried 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 10minutes 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 14g flax seeds.
    Fact: Flax seeds are an excellent source of omega-3 fatty acids.
    Dinner: 180g baked snapper with light glaze of 3g ginger and 30ml water with zucchini and eggplant sautéed in 30ml of olive oil.
    Fact: Ginger alleviates gastrointestinal issues and has anti-inflammatory compounds.
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    WEEK 3 - Day 2
    Breakfast: 70g muesli mixed with blueberries and soy milk.
    Snack: 5 strawberries and 15 g pumpkin seeds.
    Lunch: Salad of spinach, salad greens, cucumbers and 80g 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 Syrian red lentil soup recipe).
    Liquids: 2L water and chamomile tea.

    WEEK 3 - Day 3
    Breakfast: Banana Blueberry smoothie- 1 banana, ½ cup blueberries, 60ml plain yoghurt and 60ml soy milk blended.
    Snack: 10 cashews and 1 apple.
    Lunch: ½ cup boiled Quinoa with cooked seasonal vegetables.
    Snack: Cucumbers and carrots.
    Dinner: 180g baked chicken with pan-seared mushrooms and spinach.
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    WEEK 3 - Day 4
    Breakfast: 2 egg omelette with mushroom and tomato.
    Snack: 30g trail mix.
    Lunch: 2 x 80g lentil and vegetable patties with a small green salad (see lentil and vegetable patties recipe).
    Snack: 1 apple and 10 cashews.
    Dinner: Salad of 180g grilled lamb, salad greens, olives, cucumber and 15 ml balsamic vinegar.
    Liquids: 2L water and peppermint tea.

    WEEK 3 - 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 12 almonds.
    Lunch: Lentil soup - 75 g 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: Squash, eggplant and mushrooms with ½ cup cooked brown rice, add Tamari to taste.
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    WEEK 3 - Day 6
    Breakfast: 2 slices sourdough bread with avocado and tomato.
    Snack: 35g plain yoghurt mixed with pumpkin seeds and 1 apple.
    Lunch: 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.
    Snack: 10 cashews and apple.
    Dinner: 2 Lemongrass and chilli chicken drumsticks with 1 cup steamed vegetables.
    Liquids: 2L water and dandelion leaf tea.

    WEEK 3 - Day 7
    Breakfast: 1 cup muesli with ½ cup blueberries, 70g plain yoghurt and soy milk.
    Snack: 30g pumpkin seeds.
    Lunch: 120g turkey breast on a whole meal pita with salad.
    Snack: 12 grapes and 30g trail mix.
    Dinner: 180g baked lamb with baked leftover vegetables.
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).


  • Sonia - Week 1 Meal Plan

  • Sonia - Week 2 Meal Plan

  • Sonia - Week 3 Meal Plan

  • Sonia - Week 4 Meal Plan

  • Sonia - Week 5 Meal Plan

  • Sonia - Week 6 Meal Plan

  • Sonia - Week 7 Meal Plan

  • Sonia - Week 8 Meal Plan
  • Want more? We thought you might like this video.


    Sign Out

    Join the Conversation

    Please note, LifeStyle cannot respond to all comments posted in our comments feed. If you have a comment or query you would like LifeStyle to respond to, please use our feedback form.