7 Day Meal Plan

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: Untoasted muesli + reduced-fat milk + tinned apricots
Lunch: Medium wholemeal pita bread wrap filled with tuna and salad greens, plus a tub of reduced-fat yoghurt
Dinner: Sweet potato, rocket and asparagus frittata + bean salad + multigrain bread, plus a tub of reduced-fat yoghurt mixed with frozen berries.

Day 2

Breakfast: Multigrain toast + cottage cheese, honey & banana
Lunch: Salmon potato cakes + spinach and sweet corn salad + multigrain bread
Dinner: Grilled lemon chicken wraps + 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.

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.