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Eat Yourself Sexy Australia

Low-Carb Meal Plan - Week 2

Get healthy with Janine's 8-week meal plan, designed by Eat Yourself Sexy Australia's resident nutritionist, Emma Sutherland.

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  • WEEK 2 Day 1
    Breakfast: 2 scrambled egg whites and 1 cup fresh fruit.
    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.
    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 minced ginger and 30ml water with zucchini and eggplant sautéed in 30ml of olive oil. 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.
    Snack: 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).
    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: Banana Blueberry smoothie - 1 banana, 1 cup blueberries, 60ml plain yoghurt and 60ml oat milk blended. Honey to sweeten if needed.
    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.

    WEEK 2 Day 4
    Breakfast: 2 egg omelette with mushroom and tomato.
    Snack: 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).
    Lunch: 1 cup spelt 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: ½ cup carrots and grapes.
    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: 1 slice spelt bread with honey and 1 scrambled egg (use sourdough if cant find spelt).
    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
    Snack: 150ml carrot, beetroot, celery and ginger (see liver cleanser juice recipe).
    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. Oat milk can be replaced by soy if can’t find.
    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.
    Liquids: 2L water and 30ml lemon juice with 250ml water (Antioxidant Drink).

    SEE MORE MEAL PLANS:

  • Janine'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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    1 comment
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    Posted by Report
    What is the compound antioxidant? I can find it already that some brand?many thanks from italy