Eat yourself healthy in just six weeks - NEWS.com.au (blog)

Naturopath, nutritionist and herbalist Cassie Mendoza-Jones. Picture: Supplied. Source: Supplied

SUMMER'S here but it's not too late to clean up your diet. Whether your goal is weight loss, quitting sugar or achieving hormonal balance - we've got you covered for the next six weeks.

Naturopath, nutritionist and herbalist Cassie Mendoza-Jones has created six different weekly meal plans^[1] - Weight loss, Sugar-free, Gluten-free, Hormone balancing, Paleo and Vegetarian - exclusively for news.com.au readers.

The delicious, wholesome and nutritionally-balanced 7-day eating plans^[2] will put you on the path to reaching your well-being goals without feeling deprived or going hungry.

Cassie Mendoza-Jones's 7-day meal plans. Picture: Elevate Vitality. Source: Supplied

The Elevate Vitality^[3] founder says she wants to help people find their "happy weight" by enjoying unrefined and unprocessed or minimally processed foods.

"A weight-balancing, wholefood diet is all about eating real foods that are as close as possible to their natural state," she said.

"This means they're packed-full of the nutrients our bodies need to grow, repair, survive and thrive."

The Bondi Beach-based nutritionist advises clients not to be overly concerned with calorie counting.

"Concentrate on eating a balanced, nourishing diet," she said.

"It's important to have a rough understanding of the energy content of your food intake but calorie counting can become obsessive and focusing on eating a balanced diet will help you avoid this.

"Consistency is key; in terms of eating a healthy, balanced and nourishing diet, it's what you do most of the time that really counts."

Elevate Vitality weight loss meal plan. Picture: Elevate Vitality. Source: Supplied

MONDAY

Breakfast: 1-2 poached eggs on a roasted field mushroom sprinkled with feta

Mid-morning: 2 carrot sticks with 2 tbsp hummus

Lunch: Tuna & avocado salad

Mid-afternoon: Hot chocolate made with 1 tsp raw cacao powder, water, stevia & 1 tsp coconut oil

Dinner: Chicken & veggie stir-fry with Tamari & coconut oil

Supper: Licorice tea

TUESDAY

Breakfast: 2 Vitality Breaky Muffins (recipe here^[4] )

Mid-morning: Veggie juice (celery, carrot, ginger, spinach, cucumber, lemon) with a few almonds

Lunch: 120g chicken breast salad with 1 tbsp feta, dressing of apple cider vinegar, lemon juice & flaxseed oil

Mid-afternoon: Blueberries & a green tea

Dinner: 1 piece grilled ocean trout with roasted parsnips & salad

Supper: Nettle tea

WEDNESDAY

Breakfast: Almond butter on 1 piece sourdough toast & a sprinkle cinnamon

Mid-morning: Veggie juice (celery, carrot, ginger, spinach, cucumber, lemon) with a few cashew nuts

Lunch: Chicken & feta salad with lots of colourful veggies & rocket

Mid-afternoon: Veggie sticks & hummus or homemade avocado dip

Dinner: 3 lamb cutlets marinated in lots of herbs (mint, parsley, coriander) & salad

Supper: Peppermint tea

THURSDAY

Breakfast: Bircher muesli (recipe here^[5] )

Mid-morning: Carrot sticks & tahini

Lunch: Green salad with a poached egg & lentils

Mid-afternoon: 2 Chocolate Snowballs (recipe here^[6] )

Dinner: Grass-fed steak with Spiced Chickpeas & Kale-Stuffed Capsicums (recipe here^[7] )

Supper: Chamomile tea

FRIDAY

Breakfast: Immune-Boosting Recovery Smoothie (recipe here^[8] )

Mid-morning: Rice cakes & ¼ avocado

Lunch: Grilled chicken salad with leftover roasted veggies from dinner

Mid-afternoon: Natural yoghurt with goji berries

Dinner: Anytime Omelette Wrap (recipe here^[9] )

Supper: 10min Homemade Chocolate (recipe here^[10] )

SATURDAY

Breakfast: Natural muesli with natural yoghurt & berries

Mid-morning: Hot chocolate made with 1 tsp raw cacao powder, water, stevia & 1 tsp coconut oil

Lunch: Wild Atlantic tinned salmon, roasted pumpkin & salad

Mid-afternoon: Veggie sticks & hummus or homemade avocado dip

Dinner: Treat meal! Or grilled white fish with steamed veggies drizzled with tahini

Supper: Apple Berry Lasagne with Coconut Crumble (recipe here^[11] )

SUNDAY

Breakfast: Almond Meal Pancakes with Blueberries & Coconut (recipe here^[12] )

Mid-morning: A piece of fruit & a few walnuts

Lunch: Salmon & sweet potato salad

Mid-afternoon: Chocolate Yogo (recipe here^[13] )

Dinner: The Cheat's Baked Eggs (recipe here^[14] )

Supper: Nettle tea

Elevate Vitality weight loss meal plan. Picture: Elevate Vitality. Source: Supplied

Visit Elevate Vitality^[15] for more meal plans.

Continue the conversation via Twitter @itsKShort | @newscomauHQ | @cmjnaturopath^{[16] [17] [18]}

References

1. ^{^} meal plans (www.elevatevitality.com.au)


2. ^{^} 7-day eating plans (www.elevatevitality.com.au)


3. ^{^} Elevate Vitality (www.elevatevitality.com.au)


4. ^{^} recipe here (www.elevatevitality.com.au)


5. ^{^} (recipe here (www.elevatevitality.com.au)


6. ^{^} recipe here (www.elevatevitality.com.au)


7. ^{^} recipe here (www.elevatevitality.com.au)


8. ^{^} recipe here (www.elevatevitality.com.au)


9. ^{^} recipe here (www.elevatevitality.com.au)


10. ^{^} recipe here (www.elevatevitality.com.au)


11. ^{^} recipe here (www.elevatevitality.com.au)


12. ^{^} recipe here (www.elevatevitality.com.au)


13. ^{^} recipe here (www.elevatevitality.com.au)


14. ^{^} recipe here (www.elevatevitality.com.au)


15. ^{^} Elevate Vitality (www.elevatevitality.com.au)


16. ^{^} @itsKShort (twitter.com)


17. ^{^} @newscomauHQ (twitter.com)


18. ^{^} @cmjnaturopath (www.news.com.au)