Eat Yourself Sexy Australia

Weight Loss Meal Plan - Week 1

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 1 - Day 1
    Breakfast: 1 poached egg topped with diced tomato on 1 slice sourdough toast.
    Snack: 5 brazil nuts and 1 orange.
    Lunch: 95g canned salmon and green bean salad (see canned salmon and green bean salad recipe).
    Snack: 2 rice cakes with avocado or tahini.
    Dinner: 250g grilled lamb cutlets with steamed carrot, broccoli & corn.
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    WEEK 1 - Day 2
    Breakfast: 2 slices sourdough toast with avocado and tomato.
    Snack: 1 pear and 10 almonds.
    Lunch: 180g turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread recipe).
    Snack: 10 cashews and one banana
    Dinner: 160g grilled lamb with a vegetable stir fry (see lamb & vegetable stir fry recipe).
    Liquids: 2L water, 225 ml warm miso soup.

    WEEK 1 - Day 3
    Breakfast: 1 orange, 5 strawberries and 30g blueberries with 70g plain yoghurt with and 2 teaspoons chia seeds.
    Snack: ¼ avocado with lemon juice.
    Lunch: 180g lamb kebab with tahini sauce and a small green salad (see lamb kebabs with tahini sauce recipe).
    Snack: 10 almonds.
    Dinner: 100g grilled tofu on a bed of ½ cup quinoa and steamed seasonal vegetables (see grilled tofu with quinoa and vegetables recipe).
    Liquids: 2L water, 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    WEEK 1 - Day 4
    Breakfast: 1 cup muesli with berries and 70g plain yoghurt and 2 teaspoons chia seeds.
    Snack: 2 rice cakes with avocado or tahini.
    Lunch: 2 x 100g lentil and vegetable patties (see lentil and vegetable patties recipe).
    Snack: Raw carrot or celery sticks with hummus (see hummus recipe).
    Dinner: 180g roast chicken with roast capsicum, carrots, onion and garlic with blanched broccoli (see roast chicken breast with roast vegetables and blanched broccoli recipe).
    Liquids: 2L water, Chamomile tea (Sleep Aid)

    WEEK 1 - Day 5
    Breakfast: 90g rolled oats microwaved with 80ml water and 1 tsp. lemon juice. Add 30g frozen berries for flavor or ½ teaspoon cinnamon.
    Snack: 1 apple and 10 cashews.
    Lunch: 180g grilled turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread recipe).
    Snack: 5 brazil nuts.
    Dinner: Greek lamb kebabs – (see Greek lamb kebabs recipe).
    Liquids: 2L of water, 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    WEEK 1 - Day 6
    Breakfast: Power smoothie: 100ml soy milk, 30g rolled oats, 70g natural yoghurt, 30g frozen berries, 2 teaspoons chia seeds.
    Snack: One banana.
    Lunch: 2 x 100g Salmon, tofu and broccoli patties (see salmon, tofu and broccoli patties recipe).
    Snack: 10 brazil nuts.
    Dinner: 150g grilled pepper steak with French beans (see grilled pepper steak with French beans recipe).
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (Inflammation Fighter).

    WEEK 1 - Day 7
    Breakfast: 2 grilled pepper steak with French beans (wholemeal spelt flour pancakes with fresh fruit & natural yoghurt recipe).
    Snack: 10 cashews.
    Lunch: 180g grilled turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread recipe).
    Snack: 2 rice cakes with avocado or tahini.
    Dinner: 2Lemongrass and chilli chicken drumsticks with steamed green vegetables (see lemongrass and chilli chicken drumsticks recipe).
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    SEE MORE MEAL PLANS:

  • 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

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    10 comments
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    Posted by Nis85Report
    Just wanted to know how many calories is this meal plan catered for, per day.
    Posted by Marcus119Report
    I heard HCG 2.0 allows you more daily intake based on your BMR. I think I will check on that and they have buy one take one promo at the moment. Something I couldn’t miss!
    Posted by Lyn433Report
    Great meal plans. Knowing what to eat is one of the biggest hurdles. Often we think we are eating ok but in focussing on low fat labels and highly processed foods, we end up eating lots of chemicals and foods high in sugar. Both of these play havoc with our metabolism, making weight loss all but impossible. You'll find some more information on female metabolism and weight loss at: http://lynsweightlossdiet.com
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    Posted by Report
    How much weight can I expect to lose on this eating plan?
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    Posted by Carolyn244Report
    can u suggest a good food plan for me and my husband. We both need to lose weight and both have type 11 diabetes. We realise now that we need to both be dieting together or else we just fall off the rails.
    Posted by Report
    Ive never heard of sourdough bread, is there a specific type that is better than others, and is this something that is available in your everyday supermarkets or from a bakery?
    Congratulations on your pregnancy, you look beautiful
    Posted by Hayes1311Report
    Is there anything i can replace avacado & salmon with? as i dont like them..

    Also im allergic to ginger what can i replace that with in the water?? Thanx :-)