Eat Yourself Sexy Australia

Break Bad Eating Habits Meal Plan - Week 4

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 4 - Day 1
    Breakfast: 70g plain yoghurt with 10g flax seeds and 2 teaspoons chia seeds.
    Snack: Carrots and 8 almonds.
    Lunch: Turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread recipe).
    Snack: 1 banana and 10 cashews.
    Dinner: 180g steak with blanched green beans and a large green salad.
    Liquids: 2L water, 150ml carrot, celery, apple, mint, parsley (see turn back time juice recipe).

    WEEK 4 - Day 2
    Breakfast: Power smoothie.
    Snack: 8 raw brazil nuts.
    Lunch: Grated carrot, beetroot, finely chopped celery & radish, ¼ avocado, baby spinach leaves, sunflower & sesame seeds and olive oil dressing.
    Snack: 1 apple and 10 almonds.
    Dinner: 180g chicken poached in chicken stock with fresh ginger, steamed bok choy, broccoli & snow peas.
    Liquids: 2L water and 150ml carrot, celery, apple, mint, parsley (see turn back time juice recipe).

    WEEK 4 - Day 3
    Breakfast: Stewed apple & pear with cinnamon and 70g natural yoghurt and 2 teaspoons chia seeds.
    Snack: 10 almonds and 1 apple.
    Lunch: 95g tinned tuna with mixed greens and 30g walnuts.
    Snack: 10 cashews and a banana.
    Dinner: 180g grilled turkey breast with steamed green beans & zucchini, mushrooms.
    Liquids: 2L water and lemongrass tea.

    WEEK 4 - Day 4
    Breakfast: Power smoothie.
    Snack: 5 strawberries and 15g pumpkin seeds.
    Lunch: Salad of spinach, salad greens, cucumbers and 80g kidney beans.
    Snack: 30g trail mix and 1 apple.
    Dinner: 2 lemongrass and chilli chicken drumsticks with steamed greens (see lemongrass and chilli chicken drumsticks recipe).
    Liquids: 2L water and 150ml carrot, celery, apple, mint, parsley (see turn back time juice recipe).

    WEEK 4 - Day 5
    Breakfast: 2 scrambled eggs with diced tomato and sourdough toast.
    Snack: 30g trail mix (sunflower seeds, mixed nuts, raisins).
    Lunch: 1 wholemeal pita bread topped with 30ml pesto, diced tomato, spinach and mushrooms, baked for 10 minutes at 130 C.
    Snack: 70g plain yoghurt mixed with 2 teaspoons chia seeds.
    Dinner: 200g baked salmon in a sauce of 3g ginger and 30ml water with zucchini & broccoli sautéed in 30ml of olive oil.
    Liquids: 2L water.

    WEEK 4 - Day 6
    Breakfast: Banana Blueberry shake- 1 banana, ½ cup mixed berries, 1 egg and 100ml soy milk blended.
    Snack: 10 cashews and 1 apple.
    Lunch: ½ cup rice noodles with vegetables in a miso based broth (see rice noodles with vegetables in a miso broth recipe).
    Snack: 1 cup cucumber and carrot sticks with ABC spread.
    Dinner: 200g baked chicken with sautéed mushrooms and spinach.
    Liquids: 2L water.

    WEEK 4 - Day 7
    Breakfast: Power smoothie.
    Snack: 30g trail mix.
    Lunch: Turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread recipe).
    Snack: 1 apple and 8 almonds.
    Dinner: 180g grilled lamb with a green salad and ½ cup steamed sweet potato.
    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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