A simple , nutritious meal plan for the week , suitable for the whole family and developed by an Acending Practising Dietitian to make healrhy aeting easy! For more healthy meal ideas , check out the Healthy Weight Week cookbook , Everyday Healthy: Simple fresh & Tasty II.
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 tub of reduced – fat yoghurt mixed with frozen berries.
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.
Breakfast : Wholegrain cereal flakes + reduced – fat milk + canned peaches.
Lunch : Ham , cheese & salad sandwich , plus some carrator sticks.
Dinner : Salmon + chickpea salad , plus a tub of reduced – fat yoghurt with fresh rockmelon.
Breakfast : Two thin slices fruit + a banana smoothie.
Lunch : Pumpkin & chickpea salad.
Dinner : Spaghetti bolognaise + a green salad + soughdough bread , plus grilled plums + a tub of reduced – fat yoghurt.
Breakfast : Wholegrain cereal flakes + reduced – fat milk + banana.
Lunch : Sushi rolls (salamon , tuna , avocado or salad fillings) , plus small coffe or hot chocolate , made with skim milk.
Dinner : Lean steak + potato + steam vegetables + multigrain bread , plus a small reduced – fat chesse & fruit platter.
Breakfast : Breakfast broschetta with sourdough bread , avocado & tomatoes.
Lunch : Medium wholemeal pita bread wrap filled with roast beef , wholegrain mustard & salad greens , plus miliksahake made on reduced – fat milk.
Dinner : Chicken , recket & leek risotto + side salad , plus tinned peaches + reduced fat ice cream.
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
Fubre : 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.
If hungry between meals , save fruit or dairy from mealtimes and have as a snack , or alternatively select one or two choices from the following list :
- 20 raw almonds
- 8 dried apricots
- One piece of fresh seasonal fruit
- 250ml low – fat milk
- One cup of vegetable sticks such as capsicum or carrot with 50g hummus
- Two wholegrain dry biscuits topped with slices of tomato and cracked papper
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.