Get healthy with Janine's 8-week meal plan, designed by Eat Yourself Sexy Australia's resident nutritionist, Emma Sutherland.
WEEK 1 - Day 1
Breakfast: 90g rolled oats microwaved with 80ml water and 1 tsp. lemon juice. Add 30g blueberries for flavour.
Fact: Lemon juice, when taken in the morning, acts as a liver stimulant, helping the liver produce bile to readily begin digesting the day’s food. Blueberries contain antioxidants, which neutralize free radicals from producing harmful substances in our bodies that can cause heart disease and cancer.
Snack: One small apple and 10 cashews.
Fact: Cashews contain oleic acid, a heart-healthy fatty acid found in olive oil.
Lunch: Warm Chicken salad with Quinoa & Pomegranate (see warm chicken salad with quinoa and pomegranate recipe)
Snack: 5 brazil nuts and one banana.
Fact: Brazil nuts are extremely rich in protein, copper, niacin and vitamin E. They also contain fibre and are a strong antioxidant.
Dinner: 200g baked salmon on a bed of spring greens, baby spinach, red cabbage and snow peas topped with 30ml of equal parts lemon juice and water for flavour.
Fact: Salmon contains Omega-3 fatty acids, which decrease levels of triglycerides, or dangerous fats that flow through the bloodstream.
Liquids: 2L of water, peppermint tea (Stress Reliever).
WEEK 1 - Day 2
Breakfast: 1 cup soy milk with 1 cup fresh seasonal fruit and 1 slice sourdough toast with avocado.
Fact: Soy milk is a good source of protein and fibre and a little vitamin B12.
Snack: 1 unrefined whole wheat pita bread and 30g hummus (see hummus recipe).
Fact: Unrefined whole wheat products are full of essential nutrients including copper, calcium and fibre.
Lunch: 225ml miso soup with 1 cup diced seasonal vegetables.
Snack: 200ml carrot, beetroot, celery and ginger juice (see liver cleanser juice recipe).
Dinner: 95g canned tuna on a bed of spinach, spring greens, carrots and olives sprinkled with black pepper and dash of Celtic sea salt to taste.
Fact: Spinach is an important source of calcium, which protects against osteoporosis.
Liquids: 2L water, Chamomile tea (Sleep Aid).
WEEK 1 - Day 3
Breakfast: Two slices sourdough toast with local honey and one cup soy milk.
Fact: Honey is not only sweet and tasty; it confers allergic immunity when you eat local honey. It also provides you with essential enzyme-forming substances to help provide energy throughout the day.
Snack: One banana.
Fact: Bananas are full of potassium, which helps promote muscle strength and electrolyte balance.
Lunch: 300ml miso soup with 100g sliced firm grilled tofu and bok choy.
Fact: Miso soup is an important source of tryptophan and protein.
Snack: 5 brazil nuts.
Dinner: 180g grilled chicken drizzled with lemon juice on a bed of 1 cup whole grain rice and steamed broccoli.
Fact: Chicken is an important source of protein, tryptophan and niacin.
Liquids: 2L water and 1 cup Chamomile tea (Sleep Aide).
WEEK 1 - Day 4
Breakfast: ½ cup rolled oats microwaved in 80ml soy milk, sprinkled with 10g cinnamon.
Fact: Cinnamon is a thermogenic substance, meaning it boosts the body’s metabolism to promote fat burning throughout the day.
Snack: 10 cashews and 30g mixed dried fruit.
Lunch: 180g baked chicken atop iceberg lettuce and spinach with chopped carrots, spring onions, 30g cranberries and 30g diced walnuts. Add 15ml vinaigrette for flavour.
Fact: Cranberries promote urinary, gastrointestinal and oral health and are a good source of vitamin C. They also add flavour to foods.
Snack: ¼ avocado and 1 whole wheat pita.
Fact: Avocados contain the heart-healthy oleic fatty acid and are a good source of potassium.
Dinner: 200g grilled trout with skillet-roasted red, yellow and orange capsicums.
Liquids: 2L water and 150ml carrot, beetroot, celery and ginger juice (see liver cleanser juice recipe).
WEEK 1 - Day 5
Breakfast: 1 poached egg topped with diced tomato on 1 slice sourdough toast.
Fact: Eggs are a wonderful source of protein and choline, which is essential for healthy cell maintenance throughout the body.
Snack: 5 brazil nuts and 1 orange.
Fact: Oranges are a great source of Vitamin C and fibre, which keeps bowel movements regular and prevents colon cancer.
Lunch: 95g canned tuna sprinkled with lemon zest, with lettuce and diced onions on 3 corn thins.
Snack: Banana Strawberry Shake - 60ml soy milk, 60ml plain yoghurt, 1 banana and 5 strawberries blended.
Dinner: 3 bean salad - 1 can of mixed beans with corn, spinach, lettuce and fresh black pepper to taste.
Fact: Beans are an important source of protein.
Liquids: 2L water and 5ml of olive oil mixed with the juice of ½ lemon (promotes healthy bowel movements).
WEEK 1 - Day 6
Breakfast: 1 peeled and sliced orange, 5 strawberries and 30g blueberries with 70g plain yoghurt.
Fact: Yoghurt is a great source of calcium and natural probiotics that promote reproductive health.
Snack: ¼ avocado on 2 rice thins.
Lunch: 2 scrambled egg whites atop 1 piece sourdough topped with diced tomato.
Snack: Carrot sticks with 30g hummus (see hummus recipe).
Dinner: 100g grilled tofu on a bed of whole grain rice (1/2 cup) and green vegetables.
Fact: Tofu is a great source of protein and helps control cholesterol levels.
Liquids: 2 ml water, 150ml carrot, beetroot, celery and ginger juice (see liver cleanser juice recipe).
WEEK 1 - Day 7
Breakfast: 1 slice sourdough toast with a mix of 50g ricotta, 1 teaspoon honey and cinnamon.
Snack: 1 chopped carrot and 4 olives.
Lunch: 1 cup cooked Quinoa with steamed broccoli topped with 10g walnuts.
Snack: 10 cashews and one banana.
Dinner: 180g chicken on a bed of cooked red cabbage, pan-seared spinach and snow peas. Add lemon juice to taste.
Hint: To pan-sear spinach, throw on a skillet until it wilts slightly. It will be slightly warm and taste a bit richer.
Liquids: 2L water, 225ml warm miso soup.
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