Here’s your 7-day meal plan to cook, eat and enjoy healthy food for a whole week
We’ve included tasty recipes, snack ideas plus weekday lunchbox ideas to help your family eat the recommended amount of foods from the five food groups*.
And to make it even easier, we’ve even written your shopping list!
Download the meal plan as a PDF.
Click on the links to download each recipe to create delicious meals and snacks.
Breakfast | Lunch | Dinner | Snacks | |
Sunday | Apple berry pancakes
2 pancakes
100g reduced fat yoghurt
2 tablespoons chopped almonds |
Mediterranean chicken pizza | Vegetable curry
½ cup canned fruit with ½ cup reduced fat custard |
1 medium piece of seasonal fruit
30g unsalted nuts
|
Monday | Porridge and fruit
Made with ½ cup rolled oats and 1 cup reduced fat milk
½ cup canned fruit |
School/work lunchbox:
4 cherry tomatoes
250ml flavoured reduced fat milk
1 medium piece of seasonal fruit
|
Honey soy noodles
100g reduced fat yoghurt with ½ cup tinned fruit salad |
1 cup carrot and celery sticks with hummus dip
1 hard-boiled egg |
Tuesday | Cereal with fruit
⅔ cup (30g) wholegrain cereal with 1 cup reduced fat milk
1 banana |
School/work lunchbox:
1 small piece of seasonal fruit
|
Zucchini Slice
|
3 (35g) wholegrain crispbreads with 40g reduced fat cheese and 1 sliced tomato
30g unsalted nuts |
Wednesday | Toast with baked beans and cheese
2 slices wholegrain toast with thin spread of margarine
1 cup baked beans
1/3 cup (40g) grated reduced fat cheese |
School/work lunchbox:
Egg and lettuce sandwich
1 cheese stick
1 medium piece of seasonal fruit |
Spaghetti bolognaise
100g reduced fat yogurt with 1 cup fresh fruit salad |
½ cup carrot sticks and hummus dip
1 glass reduced fat milk |
Thursday | Fruit yoghurt parfait
200g reduced fat yoghurt
1 cup fresh or frozen or canned fruit
¼ cup (30g) muesli |
School/work lunchbox:
1 small piece of seasonal fruits
4 cherry tomatoes |
Chicken and corn risotto
|
1 cup carrot, celery and cucumber sticks with hummus dip
2 slices toast with 1 tablespoon peanut butter |
Friday | Cereal and toast
⅔ cup (30g) wholegrain cereal1 cup reduced fat milk
1 slice wholegrain toast with 1 tablespoon peanut butter |
School/work lunchbox:
Ham, cheese and salad roll
1 medium piece of seasonal fruits
1 cheese stick
4 baby corn spears |
Fish and chips
1 cup fresh fruit salad with 100g reduced fat yogurt |
3 (35g) wholegrain crispbreads with hummus and 1 sliced tomato
1 slice raisin toast with thin spread of margarine |
Saturday | Big breakfast
2 scrambled/ poached eggs
2 slices wholegrain toast thinly spread with margarine
1 grilled tomato
½ cup sautéed mushrooms |
Cheesy Mexican quesadillas | Beef burger with side salad
|
1 medium piece of seasonal fruit
1 cup hot chocolate made with reduced fat milk
|