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Summer Healthy Eating Plan

Kickstart 2015 with a healthy new YOU! This meal plan will help you feel body-confident and motivated to take on new challenges in no time.

In season – berries, grapes, melons, peaches, rhubarb, banana, pineapple, asparagus, avocado, beans, capsicum, cucumber, eggplant, lettuce, snow peas, sugar snaps, corn, zucchini, tomato.

Monday

Breakfast: ½ cup seasonal fruit with 2 tbsp natural yoghurt, 2 teaspoons chia seeds & 1 tsp Acai berry powder
Lunch : 2 cups of salad - rocket, cucumber, snow peas, carrot and beetroot. Add 95gr can tuna or red salmon. Make a dressing with extra virgin olive oil, lemon, salt & pepper
Dinner: 150gr baked ocean trout with 1 cup steamed broccoli, zucchini & asparagus
Snacks: 1 cup air popped popcorn, 1 apple
Drinks: Dandelion leaf tea

Health notes: See this fact sheet to discover the most ethical canned tuna - http://www.emmasutherland.com.au/wp-content/uploads/2011/03/Greenpeace-Canned-Tuna-Guide.pdf

Tuesday

Breakfast: Smoothie – 1 cup almond milk, 1 banana, ½ tsp cinnamon, 2 tbsp natural yoghurt
Lunch : Wrap –avocado, hommus, 80gr turkey breast, rocket
Dinner: Stir fry – 2 cups thinly sliced zucchini, carrot, bok choy, snow peas, capsicum with 80gr firm tofu. Add your choice of chilli/ginger/coriander
Snacks: 10 brazil nuts, 1 peach
Drinks: 150ml celery, carrot & ginger juice

Health notes: Turkey is high in the amino acid tryptophan, the precursor to serotonin, our feel good hormone.

Wednesday

Breakfast: 2 scrambled eggs with grilled tomato and parsley, 1 slice spelt toast
Lunch: Salad - grated carrot, beetroot, finely chopped celery & radish, ¼ avocado, baby spinach leaves, sesame seeds & 40gr fetta. Make a dressing with extra virgin olive oil, seeded mustard, lemon, salt & pepper
Dinner: 150gr baked salmon with steamed broccolini, snow peas and sugar snaps
Snacks: 30g pumpkin seeds and 1 nectarine
Drinks: Miso soup, green tea

Health notes: Miso soup supports our “good” bacteria which reduces bloating

Thursday

Breakfast: ½ cup stewed rhubarb with 1 cup gluten free cereal and almond milk
Lunch: Salad – grated red cabbage, carrot, beetroot with 1 boiled egg, toasted sunflower seeds. Make a dressing with extra virgin olive oil, seeded mustard, lemon, salt & pepper
Dinner: 120gr grilled lamb with salad of fetta, cherry tomato, cucumber & spinach
Snacks: ¼ avocado on 2 corn thins, I banana
Drinks: Dandelion leaf tea – ice in combination with a peppermint tea bag, add lemon and fresh mint

Health notes: Red cabbage contains compounds that facilitate the breakdown of toxins in the liver

Friday

Breakfast: Smoothie- 150ml almond milk, 30gr rolled oats, 2 tbsp natural yoghurt, 30gr frozen berries, 2 teaspoons chia seeds
Lunch: Wrap with avocado, boiled egg, spinach and grated carrot
Dinner: 120gr baked chicken thighs marinated in tamari & sesame oil served with grilled zucchini, capsicum and eggplant (make extra veg)
Snacks: 5 brazil nuts and 1 orange
Drinks: Coconut water – optimises electrolyte balance

Health notes: Chia seeds are full of water soluble fibre which lowers cholesterol and helps remove toxins from the colon

Saturday

Breakfast: Sautéed mushrooms with sprinkle of turmeric and parsley on 1 slice spelt toast
Lunch: Salad of grilled vegetable with ¼ cup quinoa & pinenuts, dress with lemon and olive oil
Dinner: 150gr baked snapper with salad of rocket, roasted beetroot & lemon zest
Snacks: 30 g trail mix
Drinks: Licorice tea – naturally sweet and tasty

Health notes: Turmeric has proven to be a very powerful natural anti inflammatory

Sunday

Breakfast: 2 egg omelette with tomato and parsley
Lunch: 80 gr sashimi, edemame & miso soup
Dinner: 1 cup of barley risotto with asparagus, green beans and parsley
Snacks: Celery & red capsicum sticks and hummus
Drinks: Kombucha tea

Health notes: Kombucha tea helps to cleanse your body and reduce bloating.

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2 comments
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Posted by Jenny813Report
Love this menu. Is there more weeks?
Posted by Janine119Report
MY CARE AND I HAVE MADE A NEWS WE ARE GOING TO LOSE THE WAIGHT I LOVE MY SHAKES