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:


Tuna salad wrap


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:


Pasta salad


1 small piece of seasonal fruit


Corn and zucchini muffin

Zucchini Slice 





Apple berry strudel


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:


Rice paper rolls


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 








No bake apple crumble


1 medium piece of seasonal fruit 








1 cup hot chocolate made with  reduced fat milk