Adult

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

 Leftover Vegetable curry with rice Honey soy noodles 

 

 

 

 

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 Zucchini Slice 

 

 

 

 

 

Apple berry strudel

 1 medium piece of seasonal fruit

 

1 slice wholegrain toast with ½  tbsp 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 Spaghetti bolognaise 

 

 

 

 

100g reduced fat yogurt with 1 cup fresh fruit salad

 3 (35g) wholegrain crispbreads with 40g reduced fat cheese and 1 sliced tomato

 

 

1 medium piece of seasonal fruit
Thursday Fruit yoghurt parfait

 

200g reduced fat yoghurt

 

1 cup fresh or frozen or canned fruit

 

¼ cup (30g) muesli

 Leftover Spaghetti bolognaise Chicken and corn risotto 

 

 

 

 

 

Yo-crunch

 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 1 tbsp peanut butter

 Leftover  Chicken and corn risotto Fish and chips 

 

 

 

 

 

1 cup fresh fruit salad with 100g reduced fat yogurt

 1 medium piece of seasonal fruit

 

1 thin slice toast with ½ tablespoon peanut butter

 

3 (35g) wholegrain crispbreads with hommus spread and 1 sliced 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 Beef burger with side salad 

 

 

 

 

 

 

No bake apple crumble

 1 medium piece of seasonal fruit 

 

 

 

 

1 cup hot chocolate made with reduced fat milk