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 |
Lentil wrap made with leftover lentil patties with added tortilla and 1 cup mixed salad | 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 |
Leftover Vegetable curry with rice | Honey soy noodles with tofu
100g reduced fat yoghurt with ½ cup tinned fruit salad |
3 (35g) wholegrain crispbreads with hummus spread and 1 sliced tomato
30g unsalted nuts
1 medium piece of seasonal fruit |
Tuesday | Cereal with fruit
⅔ cup (30g) wholegrain cereal with 1 cup reduced fat milk
1 banana |
Leftover Honey soy noodles with tofu | Zucchini Slice
|
1 medium piece of seasonal fruit
1 slice wholegrain toast with ½ tablespoon peanut butter
1 cup carrot, capsicum and cucumber sticks with hummus dip
|
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 |
Leftover Zucchini slice with 1 cup salad and 1 slice of wholegrain bread | Lentil bolognaise
100g reduced fat yogurt with 1 cup fresh fruit salad |
3 (35g) wholegrain crispbreads with 40g reduced fat cheese
1 medium piece of fruit
30g unsalted nuts
|
Thursday | Fruit yoghurt parfait
200g reduced fat yoghurt
1 cup fresh or frozen or canned fruit
30g chopped mixed nuts and seeds |
Leftover Lentil bolognaise | Creamy mushroom risotto
|
1 cup carrot, celery and cucumber sticks with hummus dip
2 slices raisin toast with thin spread of margarine
1 small piece of seasonal fruit
|
Friday | Cereal and toast
⅔ cup (30g) wholegrain cereal
1 cup reduced fat milk
1 slice wholegrain toast with ½ cup baked beans
|
Leftover Creamy mushroom risotto | Spinach and feta noodle frittata
1 cup fresh fruit salad with 100g reduced fat yogurt |
1 medium piece of seasonal fruit
3 (35g) wholegrain crispbreads with hommus dip and 1 tomato |
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 | Lentil burger
|
1 medium piece of seasonal fruit
1 cup hot chocolate made with reduced fat milk
30g unsalted nuts
|