A simple, nutritious meal plan for the week, suitable for the whole family

and developed by an Accredited Practising Dietitian to make healthy

eating easy! For more healthy meal ideas, check out the Healthy Weight
Week cookbook, Everyday Healthy Seasonal, Fresh & Tasty Bumper
Edition.
Day 1
Breakfast: Morning Drink Yogurt + apple cider mix+ lemon water with
curcuma + Untoasted muesli + reduced-fat milk + bannana
Lunch: Medium wholemeal pita bread wrap filled with tuna and salad
greens, plus a tub of reduced-fat yoghurt
Dinner: Sweet potato, and Tapioca kitchidi rocket and yogurt
Day 2
Breakfast: Morning the 3 drinks +Multigrain toast + cottage cheese,
honey & banana
Lunch: Salmon potato cakes + spinach and sweet corn salad + multigrain
bread
Dinner: Grilled lemon chicken Tikka+ green salad, plus spiced apple
compote + reduced fat ice cream
Day 3
Breakfast: Wholegrain cereal flakes + reduced-fat milk + canned peaches
Lunch: Ham, cheese & salad sandwich, plus some carrot sticks
Dinner: Salmon + chickpea salad, plus a tub of reduced-fat yoghurt with
fresh rockmelon
Day 4
Breakfast: Two thin slices fruit toast + a banana smoothie
Lunch: Pumpkin & chickpea salad
Dinner: Spaghetti bolognaise + a green salad + soughdough bread, plus
grilled plums + a tub of reduced-fat yoghurt
Day 5
Breakfast: Wholegrain cereal flakes + reduced-fat milk + banana
Lunch: Sushi rolls (salmon, tuna, avocado or salad fillings), plus small
coffee or hot chocolate, made with skim milk
Dinner: Lean steak + potato + steam vegetables + multigrain bread, plus a
small reduced-fat cheese & fruit platter
Day 6
Breakfast: ‘Breakfast bruschetta’ with sourdough bread, avocado &
tomatoes
Lunch: Medium wholemeal pita bread wrap filled with roast beef,
wholegrain mustard & salad greens, plus milkshake made on reduced-fat
milk
Dinner: Chicken, rocket & leek risotto + side salad, plus tinned peaches +
reduced fat ice cream
Day 7
Breakfast: Multigrain toast + avocado + a poached egg and a grilled
tomato
Lunch: Chicken, lettuce & mayonnaise sandwich, plus tub of reduced-fat
yoghurt
Dinner: Tofu, vegetable & cashew stir-fry + hokkien noodles, plus banana
smoothie made from reduced-fat milk
Nutrition analysis of main meals
Energy: 6590kJ/day
Protein: 88g/day
Total fat: 40g/day
Carbohydrate: 197g/day
Fibre: 35g/day
The average energy calculated for the main meals of the 7 Day Meal Plan
ranges from 6289kJ – 6921kJ. Snacks added to the meal plan will slightly
alter the total energy and macronutrient profiles of the meals.
Snacks
Depending on your activity levels and individual requirements, adding
snacks can be a great opportunity to fill those nutritional gaps. Listed
below are some great snack options that focus on protein, grains, good fats
and fibre to keep you satisfied between meals.
• 2 boiled eggs
• Low fat greek yoghurt topped with oats, pumpkin, sunflower or sesame
seeds
• 20 raw almonds
• 8 dried apricots
• One piece of fresh seasonal fruit
• 250mL low-fat milk
• One cup of vegetable sticks or pita bread with 50g hummus
• Two vita-wheat or rice cakes topped with cottage cheese and slices of
tomato and cracked pepper
• 2 cups of popcorn lightly salted
• 1 small can of tuna and whole wheat crackers
• 3/4 cup chickpeas roasted with a sprinkle of olive oil, salt and cayenne
pepper.
Please note, the 7 Day Meal Plan should not replace a diet plan developed
by an Accredited Practising Dietitian, who can provide nutritional advice
tailored to your individual requirements.