Family

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

 

 

 

 

 

Yo-crunch

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