Weight Loss Meal Plan - Week 1
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  • WEEK 1 – Day 1
    Breakfast: 1 poached egg topped with diced tomato on 1 slice sourdough toast.
    Snack: 5 brazil nuts and 1 orange.
    Lunch: 95g canned salmon and green bean salad (see canned salmon and green bean salad recipe).
    Snack: 2 rice cakes with avocado or tahini.
    Dinner: 250g grilled lamb cutlets with steamed carrot, broccoli & corn.
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    WEEK 1 – Day 2
    Breakfast: 2 slices sourdough toast with avocado and tomato.
    Snack: 1 pear and 10 almonds.
    Lunch: 180g turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread recipe).
    Snack: 10 cashews and one banana
    Dinner: 160g grilled lamb with a vegetable stir fry (see lamb & vegetable stir fry recipe).
    Liquids: 2L water, 225 ml warm miso soup.

    WEEK 1 – Day 3
    Breakfast: 1 orange, 5 strawberries and 30g blueberries with 70g plain yoghurt with and 2 teaspoons chia seeds.
    Snack: ¼ avocado with lemon juice.
    Lunch: 180g lamb kebab with tahini sauce and a small green salad (see lamb kebabs with tahini sauce recipe).
    Snack: 10 almonds.
    Dinner: 100g grilled tofu on a bed of ½ cup quinoa and steamed seasonal vegetables (see grilled tofu with quinoa and vegetables recipe).
    Liquids: 2L water, 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    WEEK 1 – Day 4
    Breakfast: 1 cup muesli with berries and 70g plain yoghurt and 2 teaspoons chia seeds.
    Snack: 2 rice cakes with avocado or tahini.
    Lunch: 2 x 100g lentil and vegetable patties (see lentil and vegetable patties recipe).
    Snack: Raw carrot or celery sticks with hummus (see hummus recipe).
    Dinner: 180g roast chicken with roast capsicum, carrots, onion and garlic with blanched broccoli (see roast chicken breast with roast vegetables and blanched broccoli recipe).
    Liquids: 2L water, Chamomile tea (Sleep Aid)

    WEEK 1 – Day 5
    Breakfast: 90g rolled oats microwaved with 80ml water and 1 tsp. lemon juice. Add 30g frozen berries for flavor or ½ teaspoon cinnamon.
    Snack: 1 apple and 10 cashews.
    Lunch: 180g grilled turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread recipe).
    Snack: 5 brazil nuts.
    Dinner: Greek lamb kebabs – (see Greek lamb kebabs recipe).
    Liquids: 2L of water, 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    WEEK 1 – Day 6
    Breakfast: Power smoothie: 100ml soy milk, 30g rolled oats, 70g natural yoghurt, 30g frozen berries, 2 teaspoons chia seeds.
    Snack: One banana.
    Lunch: 2 x 100g Salmon, tofu and broccoli patties (see salmon, tofu and broccoli patties recipe).
    Snack: 10 brazil nuts.
    Dinner: 150g grilled pepper steak with French beans (see grilled pepper steak with French beans recipe).
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (Inflammation Fighter).

    WEEK 1 – Day 7
    Breakfast: 2 grilled pepper steak with French beans (wholemeal spelt flour pancakes with fresh fruit & natural yoghurt recipe).
    Snack: 10 cashews.
    Lunch: 180g grilled turkey wrap with salad on flat bread (see turkey wrap with salad on flat bread recipe).
    Snack: 2 rice cakes with avocado or tahini.
    Dinner: 2Lemongrass and chilli chicken drumsticks with steamed green vegetables (see lemongrass and chilli chicken drumsticks recipe).
    Liquids: 2L water and 150ml ginger, carrot, celery, apple juice (see inflammation fighter juice recipe).

    SEE MORE MEAL PLANS:

  • Sonia – Week 1 Meal Plan
  • Sonia – Week 2 Meal Plan
  • Sonia – Week 3 Meal Plan
  • Sonia – Week 4 Meal Plan
  • Sonia – Week 5 Meal Plan
  • Sonia – Week 6 Meal Plan
  • Sonia – Week 7 Meal Plan
  • Sonia – Week 8 Meal Plan
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