Meal plans and recipes

You don’t have to cook fancy or complicated masterpieces—just good food from fresh ingredients.”—Julia Child, chef.

Overwhelmed by recipes and websites with “healthy food” options? We have collated some of the best and put them together in suggested menus for you to try.

Try our seven day meal plan

Find out more about seasonal food selection to help with your own meal planning.

Day 1

Breakfast	1 cup cereal OR 3 breakfast biscuits OR 1/2 cup (uncooked measure) rolled oats or muesli AND 1 cup low fat milk PLUS 1 piece of fruit OR ½ glass 100% fruit juice
Morning Tea	Small handful of unsalted nuts and 1 glass of milk
Lunch	Tuna and salad sandwich on multigrain/whole meal bread/roll 100g tuna, lettuce, tomato, cucumber, mushrooms, avocado, capsicum PLUS 1 piece fresh fruit
Afternoon Tea	Small tub low fat yoghurt
Dinner	Spaghetti bolognaise with red lentils and vegetable sauce Serve 1 ½ cups spaghetti per person PLUS green salad – 2 cups
Supper/Evening Snack	1 slice fruit toast and margarine AND banana and honey topping

Day 2

Breakfast	Poached eggs on multigrain toast 2 poached eggs and 2 toast mushrooms and tomato
Morning Tea	Fresh or tinned fruit & low fat yoghurt/custard
Lunch	Asian style chicken rolls on wholegrain roll OR Left over spaghetti bolognaise/vegetarian sauce from Day 1 (heated on high for 2 minutes) PLUS a side salad 1 glass low fat milk
Afternoon Tea	Beetroot and chive dip with 4 wholegrain crackers, carrot and celery sticks
Dinner	Parmesan crumbed baked fish PLUS plenty of steamed vegetables (e.g. broccoli, carrots, beans, peas, snow peas) and boiled chat potatoes
Supper/Evening Snack	1-2sl Raisin toast with cream cheese and crumbled walnuts

Day 3

Breakfast	1 cup cereal OR 3 breakfast biscuits OR 1/2 cup (uncooked measure) rolled oats or muesli AND 1 cup low fat milk PLUS 1 piece of fruit OR ½ glass fruit juice
Morning Tea	Small tub low fat yoghurt
Lunch	Sweet potato and pumpkin soup PLUS 1-2 pieces multigrain/wholemeal bread with margarine or olive oil for dipping 1 tub low fat yoghurt
Afternoon Tea	Pear and banana muffin
Dinner	Aromatic Prawn Curry PLUS add some extra vegetable into the stir-fry such as broccoli, zucchini, sweet corn or baby corn pieces PLUS ½ to 1 cup steamed rice per person
Supper/Evening Snack	1 slice fruit toast with margarine PLUS small handful nuts

Day 4

Breakfast	Banana and strawberry breakfast smoothie PLUS 1-2 slices multi/whole grain toast and avocado
Morning Tea	Beetroot and chive dip with 4 wholegrain crackers, carrot and capsicum sticks
Lunch	Sumac lamb and tahini wraps 1 tub low fat yoghurt
Afternoon Tea	1 piece of fresh fruit
Dinner	Barbecued beef, beetroot and chickpea salad 1c cooked quinoa (ensure salad leaves are rinsed well)
Supper/Evening Snack	Oat based fruit crumble with greek yoghurt

Day 5

Breakfast	1 cup cereal OR 3 breakfast biscuits OR 1/2 cup (uncooked measure) rolled oats or muesli AND 1 cup low fat milk PLUS 1 piece of fruit OR ½ glass fruit juice
Morning Tea	Pear and banana muffin
Lunch	Leftover BBQ beef, beetroot, and chickpea chickpea salad (serve with extra quinoa)
Afternoon Tea	Glass of low fat milk OR tub of yoghurt PLUS slice of wholegrain toast with peanut butter
Dinner	Hokkien noodles, mushroom and cashew salad PLUS add some extra vegetable into the stir-fry such as broccoli, zucchini, sweet corn or baby corn pieces, and capsicum
Supper/Evening Snack	Tutti fruity blueberry popsicles

Day 6

Breakfast	Poached eggs on multigrain toast 2 poached eggs and 2 toast mushrooms and tomato PLUS 1 cup low fat milk
Morning Tea	Dry popped popcorn
Lunch	Chicken and vegetables patties Served with a wholegrain roll PLUS 1 tub low fat yoghurt AND 1 piece fresh fruit
Afternoon Tea	Chocolate cereal bar
Dinner	Kale and white bean falafels with hummus Serve with a multigrain wrap PLUS a side salad
Supper/Evening Snack	1 cup fresh fruit salad & 100ml custard

Day 7

Breakfast	Bircher muesli with tropical fruit PLUS 1 glass low fat milk
Morning Tea	4 wholegrain crackers with hummus
Lunch	Tuna and mixed bean salad PLUS 2 slices of wholegrain bread with a scrape of margarine
Afternoon Tea	Fresh fruit with small handful nuts
Dinner	Roast lamb (100g per person) Vegetables (2 cups- ½ the plate) Plus 1 medium potato
Supper/Evening Snack	Glass of milk and 1sl raisin toast with margarine