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4 Week Summer Body Meal Plan – Week 3

Pumpkin pancakes

When your days and weeks are so busy, it’s super important to be as organised as you can in the meal department so your diet doesn’t blow out with convenience foods and you don’t give in to that niggling voice in your head telling you “you deserve [insert craving]”. With only a week to go until I’m off to Fiji, time is of the essence and I have a few tips for anyone who, like me, needs to be prepared when they feel like there just aren’t enough hours in the day.

Three few quick tips to save you time (and your waistline) in the kitchen:

  1. Spend 10 minutes once a week writing down what you’re going to have for dinner throughout the week. Just knowing is half the battle. It takes the decision making out of the equation when you get home at the end of the day and you can be better prepared.
  2. Make a large salad and pack it for lunch throughout the week or have it for dinner with barbecued meat, haloumi or chicken as a quick meal.
  3. When cooking vegetables for dinner, make double. It means you can have a healthy lunch option the next day and saves you time prepping later.

Now for a refresh on this particular meal plan series…

The 4-2-Fiji Diet Guidelines:

  1. No sugar (yep, going sugar free is 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 3 Summary:

There was cake. Twice. Yes, I was going to forgo my exception meals this week on account of my slips ups in week 2, but it was birthday cake and baby shower cake, and not just any birthday or baby shower cake – chocolate mouse birthday cake and raspberry and white chocolate baby shower cake! Who wouldn’t be intrigued by those kinds of cake?! So I enjoyed them and that was that. Like I said last week, get back on your bike and don’t beat yourself up about it. You just feel so much better when you make healthy choices on a daily basis.

In terms of my meals, it was a very orange-themed week! The end of winter required a clean up of the last of the mandarins and pumpkin and I was all to happy to think up and enjoy some healthy, delicious ways to use them up…

Pumpkin pie porridge

Pumpkin pie porridge

Raw mandarin cheesecake

Raw mandarin cheesecake

Pumpkin pancakes

Pumpkin pancakes


(View Week 1 Meal Plan and Week 2 Meal Plan)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5 Minute Meditation 5 minute guided body scan
Breakfast Lemon and warm water

Pumpkin pie porridge

Lemon and hot water

Spinach, leek, cheese and avocado omelette

Lemon and hot water

Chocolate beetroot porridge

Lemon and hot water

Spinach and mushroom omelette

Lemon and hot water

Pumpkin pancakes with cream cheese, pecans and syrup (yes, it’s healthy!)

Apple, carrot, lemon and ginger juice

Spinach, mushroom and feta omelette with bacon and avocado

Spiralina cmoothie

2 poached eggs and 2 bacon rashers with leek, green beans and asparagus

Snack 1 green apple with almond, brazil and cashew nut butter

Long black

Long black Greek yoghurt and strawberries

Long black

Chocolate mouse cake*

Long black

Long black
Lunch 2 lamb chops and fennel salad 1 lamb chop and garden salad Leftover Indian lamb curry (from the weekend) Haloumi and garden salad Garden salad Beetroot, feta and pecan salad
Snack 1 handful of almonds

Green tea

Protein shake (1/2 frozen banana, protein, greens, and coconut water)

1 green apple with almond, brazil and cashew nut butter

Green tea


White chocolate and raspberry mud cake*

Dinner Macadamia-crustedlamb rack with sweet potato and greens Steak and steamed sweet potato, broccoli and zucchini Haloumi and garden salad Leftover lamb with cauliflower, broccoli and Brussel sprouts Baked sweet potato, onion, broccoli, carrot and spinach Grilled salmon with garden salad and sweet potato fries Grilled salmon with garden salad
Snack Raw mandarin cheesecake Raw mandarin cheesecake Raw mandarin cheesecake

Rooibos tea

Rooibos tea
Workout 1hr of Crossfit 1hr of Crossfit 1hr of Crossfit 1hr of Crossfit 1 hr of Crossfit
  • * My 2 “oops… but that was so good” meals
2 Comments Post a comment
  1. Your meal plan looks so fresh and yummy! Don’t let your slip ups get to you! Enjoy Life 🙂


    September 7, 2015

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