Health

Fad-Free diet: 7 Day Meal Plan

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.

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 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 carrator sticks.

Dinner : Salmon + chickpea salad , plus a tub of reduced – fat yoghurt with fresh rockmelon.

DAY 4

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.

DAY 5

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.

DAY 6

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.

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

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.

Snacks

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.

One thought on “Fad-Free diet: 7 Day Meal Plan

Leave a Reply

Your email address will not be published. Required fields are marked *