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4-Week Summer Body Meal Plan: Week 1

Grilled barramundi and salad

In four weeks, I’ll be in Fiji. That means I have 28 days to cleanse, tone and detox my way from a pretty healthy winter body to a seriously summer ready Fiji body. I am also on the hunt for a new bikini, which is always a good motivator. Seriously though, four weeks is all it takes to establish new routines and generate some incredible results. And I’m going to prove it to you. I’m calling it my 4-2-Fiji Diet. There are only 4 guidelines and 2 exceptions. I challenge you to follow along with these recipes and meal plans to see if you not only look better, but feel better too.

Let it be known; I hate diets. I don’t believe in them because they’re unsustainable. So why am I doing this? It’s four weeks!!! It’s no time at all, and yet so much can happen in four weeks. This 4-2-Fiji Diet isn’t so much a diet anyway, but a healthy eating plan. It’s essentially how I eat all the time, but there’s something about being mindful of exactly what you’re putting into your mouth and how you move your body on a daily basis that ignites a higher level of drive and determination. It’s not about willpower, but motivation. Willpower is about focussing on resistance. Motivation is about embracing and working towards something you desire.

Ask yourself: what is my motivation? If you’re motivating factor is sustainable, like having the energy to be a kick-arse career woman with the family and the lifestyle to boot, then you have something truly worthwhile to worker. That’s sustainable. If it’s to look great and feel comfortable in a bikini in Fiji… well, there’s probably not much longevity in that motivating factor. But, it’s only four weeks. *wink*

Let’s get to it then! As I said, there are 4 guidelines and 2 exceptions in the 4-2-Fiji Diet.

The 4-2-Fiji Diet Guidelines:

  1. No sugar (yep, that’s a big one, but not impossible)
  2. Real, whole foods only (no sauces, no packaged goods and no processed ‘food-like substances’ – period)
  3. Must eat vegetables at every main meal (that’s breakfast, lunch and dinner – get creative!)
  4. Limit of 1 coffee per day (if you don’t drink coffee, I guess that means you only have 3 guidelines to live by for the next 4 weeks. Lucky you!)

There are also a couple of unwritten rules (except, I guess they’re written now):

  1. Meditate daily
  2. Workout for 1 hour, 3 times per week (or for 1/2 hour, 6 times per week). You must work up a sweat though. Make it count!

The 4-2-Fiji Diet Exceptions:

  1.  2 alcoholic beverages allowed, 2 times per week
  2. 2 “oops… but that was so good” meals allowed per week (that’s 2 meals – like 1 dinner and 1 dessert – not 2 days).

Week 1 Summary:

For me, the first week was a cinch. The food was tasty and I never went hungry. I have been conscious about my portion sizes and snacking regularly on real, whole foods to ensure I don’t overeat at the main meal times. In fact, on Sunday, I was so satiated after breakfast, I didn’t eat until dinner time! Occasional ‘fasting’ is apparently not so bad for you anyway. I also ate out several times this week and found the easiest option was to order fish and salad with no dressing or sauce. You can never go wrong with that selection. The one thing I did find difficult was meditating daily.

 

Chocolate beetroot porridge

Chocolate beetroot porridge – seriously sweet, divinely creamy and delicious

Poached egg, bacon and avocado on a bed of kale

Poached egg, bacon and avocado on a bed of kale

Creamy oats with stewed rhubarb, pear and orange

A sweet as breakfast: Creamy oats with stewed rhubarb, pear and orange

Grilled barramundi and salad

Grilled barramundi and salad – ask for sauce on the side, or no sauce at all!

Leftover fennel, beetroot and cauliflower salad with almonds

Leftover fennel, beetroot and cauliflower salad with almonds

Spinach, mushroom and egg muffins

Spinach, mushroom and egg muffins

Spinach, mushroom and egg muffins

Spinach, mushroom and egg muffins

Snapper and scollaps with grilled eggplant and chilli stir-fried vegetables

Snapper and scollaps with grilled eggplant and chilli stir-fried vegetables

Baked apple with Greek yoghurt and walnuts

Baked apple with Greek yoghurt and walnuts

WEEK 1 MEAL PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5 Minute Meditation The 5 minute Miracle Morning Guided Meditation Refresh & Energy Boost
Breakfast Lemon and apple cider vinegar in warm water

Chocolate beetroot porridge

Lemon and hot water

1 poached egg and 1 bacon rasher with 1/4 avocado on a bed of kale

Lemon and hot water

Creamy porridge with stewed rhubarb, pear and orange

Lemon and hot water

1 poached egg and 1 bacon rasher with 1/4 avocado on a bed of kale

Protein shake (milk, banana, kale, avocado, protein)
Apple, carrot, lemon and ginger juice
Omelette with mushrooms, spinach and feta
Vegetable frittata with capsicum eggplant potato sweet potato carrot zucchini pumpkin

Long black

Snack 2 protein balls

Long black

2 protein balls

Long black

1 green apple

Green tea

2 protein balls

Long black

1 green apple with almond, brazil and cashew nut butter

Long black

2 protein balls

Long black

Lunch Grilled barramundi and garden salad Lamb couscous salad with minted yogurt Leftover silverside, lettuce, tomato, cucumber and avocado with chilli salt Leftover fennel, beetroot and cauliflower salad with handful of almonds 3 spinach, mushroom and egg muffins
Protein shake (milk, 1/2 banana, spinach, 1 desertspoon nut butter, protein and greens)
Snack 1 green apple  1 handful of almonds Protein shake made with water, 1/2 frozen banana, handful frozen berries protein and greens 2 Effen black martinis 1 handful of mixed nuts (Brazil, cashew, almonds, pistachio)
Dinner Silverside with steamed sweet potato, spinach, broccoli and cauliflower Snapper with grilled eggplant and chilli stir fried vegetables

2 glasses organic merlot

2 lamb chops with fennel, beetroot and cauliflower salad Silverside with baked sweet potato, beetroot, carrot and cauliflower Nibbles (I was at a hen’s party)* Grilled salmon, garden salad and sweet potato fries

2 glasses of champagne^

Gourmet beef and  mushroom burgers
Snack Greek yoghurt & stewed rhubarb, pear and orange Sweets (I was at a hen’s party)* Baked green apple, walnuts and Greek yoghurt
Workout 1hr of Crossfit 1hr of Crossfit 1hr of Crossfit 1hr of Crossfit
  • My 2 “oops… but that was so good” meals
  • ^ I went over my quota. That means less allowed in Week 2
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