Eat Yourself Sexy Australia

Break Bad Eating Habits Meal Plan - Week 2

Want to Eat Yourself Sexy? Follow Tammy's 8-week meal plan, created by nutritionist Emma Sutherland.

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

  • Click here to see all recipes featured in this meal plan.
  • WEEK 2 - Day 1
    Breakfast: Power smoothie.
    Snack: 30g trail mix (sunflower seeds, mixed nuts, 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. OK if you can’t find the goji and/or raw cacao nibs!
    Lunch: 1 wholemeal pita bread topped with 30ml pesto, diced tomato, spinach and mushrooms, baked for 10 minutes 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 14 g flax seeds.
    Fact: Flax seeds are an excellent source of omega-3 fatty acids.
    Dinner: 200g baked salmon with light glaze of fresh 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 Dandelion tea (Liver Supporter).

    WEEK 2 - Day 2
    Breakfast: 70g muesli mixed with blueberries and oat milk.
    Fact: Oat milk is rich in magnesium, the anti-stress mineral. If you can’t get Oat milk Soy is OK.
    Snack: 5 strawberries and 15g pumpkin seeds.
    Lunch: Salad of spinach, spring 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 2 - Day 3
    Breakfast: Power smoothie.
    Snack: 10 cashews and 1 apple.
    Lunch: ½ cup boiled Quinoa with cooked, chopped seasonal vegetables.
    Snack: ½ cup cucumbers and carrots.
    Dinner: 180g baked chicken with pan-seared mushrooms and spinach.
    Liquids: 2L water, 150ml carrot, celery, apple, mint, parsley (see turn back time juice recipe).

    WEEK 2 - Day 4
    Breakfast: 2 egg omelette with mushroom and tomato.
    Snack: 30g trail mix.
    Lunch: 1 cup spelt or wholemeal pasta with 95g canned salmon, chilli, garlic and 15ml olive oil drizzled over top.
    Snack: 1 apple and handful grapes.
    Dinner: Salad of 180g grilled lamb, spring greens, olives, cucumber and 15ml balsamic vinegar.
    Liquids: 2L water and peppermint tea.

    WEEK 2 - 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: 150ml carrot, celery, apple, mint, parsley (see turn back time juice recipe).
    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: Squash, eggplant and mushrooms with ½ cup cooked brown rice, add Tamari to taste.
    Liquids: 2L water and dandelion tea (Liver Supporter).

    WEEK 2 - Day 6
    Breakfast: 2 slices sourdough bread with 80g ricotta, 1 tsp honey and cinnamon.
    Snack: 35g plain yoghurt mixed with pumpkin seeds and 1 apple.
    Lunch: 180g grilled chicken with spring 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. If can’t find flakes use sea salt.
    Snack: 10 cashews and apple.
    Dinner: 1 wholemeal pita stuffed with 180g chopped grilled chicken, spinach, cucumbers and 30ml tahini.
    Liquids: 2L water and dandelion leaf tea.

    WEEK 2 - Day 7
    Breakfast: 1 cup muesli with ½ cup blueberries, 70g plain yoghurt and oat milk (see toasted muesli recipe).
    Snack: 30g pumpkin seeds.
    Lunch: 300ml miso soup with bok choy, spinach and 100g chopped tofu.
    Snack: 12 grapes and 30g trail mix.
    Dinner: 200g baked salmon with baked leftover vegetables (see baked salmon on a bed of vegetables recipe).
    Liquids: 2L water and 150ml carrot, celery, apple, mint, parsley (see turn back time juice recipe).

    SEE MORE MEAL PLANS:

  • Tammy's Meal Plan

  • Janine - Week 2 Meal Plan

  • Janine - Week 3 Meal Plan

  • Janine - Week 4 Meal Plan

  • Janine - Week 5 Meal Plan

  • Janine - Week 6 Meal Plan

  • Janine - Week 7 Meal Plan

  • Janine - Week 8 Meal Plan

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    2 comments
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    Posted by Michelle498Report
    I'm looking everywhere for the Breakfast Smoothie with banana, blueberries etc as seen on Tammy's show, but can't find it, pls advise where it can be found...
    Posted by Report
    Wheres the recipe for the power smoothie is that the one with banana berries yoghurt featured in the show?