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7 Day Meal Plan

Posted on March 14 2019


A simple, nutritious meal plan for the week, suitable for the whole family and developed by an Accredited Practising Dietitian to make healthy eating easy!


Day 1

Breakfast: Untoasted muesli + reduced-fat milk + tinned apricots

Lunch: Medium wholemeal pita bread wrap filled with tuna and salad greens, plus a tub of reduced-fat yoghurt

Dinner: Sweet potato, rocket and asparagus frittata + bean salad + multigrain bread, plus a tub of reduced-fat yoghurt mixed with frozen berries


Day 2

Breakfast: Multigrain toast + cottage cheese, honey & banana

Lunch: Salmon potato cakes + spinach and sweet corn salad + multigrain bread

Dinner: Grilled lemon chicken wraps + green salad, plus spiced apple compote + reduced fat ice cream


Day 3

Breakfast: Wholegrain cereal flakes + reduced-fat milk + canned peaches

Lunch: Ham, cheese & salad sandwich, plus some carrot sticks

Dinner: Salmon + chickpea salad, plus a tub of reduced-fat yoghurt with fresh rockmelon


Day 4

Breakfast: Two thin slices fruit toast + a banana smoothie

Lunch: Pumpkin & chickpea salad

Dinner: Spaghetti bolognaise + a green salad + soughdough bread, plus grilled plums + a tub of reduced-fat yoghurt


Day 5

Breakfast: Wholegrain cereal flakes + reduced-fat milk + banana

Lunch: Sushi rolls (salmon, tuna, avocado or salad fillings), plus small coffee or hot chocolate, made with skim milk

Dinner: Lean steak + potato + steam vegetables + multigrain bread, plus a small reduced-fat cheese & fruit platter


Day 6

Breakfast: ‘Breakfast bruschetta’ with sourdough bread, avocado & tomatoes

Lunch: Medium wholemeal pita bread wrap filled with roast beef, wholegrain mustard & salad greens, plus milkshake made on reduced-fat milk

Dinner: Chicken, rocket & leek risotto + side salad, plus tinned peaches + reduced fat ice cream


Day 7

Breakfast: Multigrain toast + avocado + a poached egg and a grilled tomato

Lunch: Chicken, lettuce & mayonnaise sandwich, plus tub of reduced-fat yoghurt

Dinner: Tofu, vegetable & cashew stir-fry + hokkien noodles, plus banana smoothie made from reduced-fat milk


Nutrition analysis of main meals

Energy: 6590kJ/day

Protein: 88g/day

Total fat: 40g/day

Carbohydrate: 197g/day

Fibre: 35g/day

The average energy calculated for the main meals of the 7 Day Meal Plan ranges from 6289kJ – 6921kJ. Snacks added to the meal plan will slightly alter the total energy and macronutrient profiles of the meals.



Depending on your activity levels and individual requirements, adding snacks can be a great opportunity to fill those nutritional gaps. Listed below are some great snack options that focus on protein, grains, good fats and fibre to keep you satisfied between meals.

  • 2 boiled eggs
  • Low fat greek yoghurt topped with oats, pumpkin, sunflower or sesame seeds
  • 20 raw almonds
  • 8 dried apricots
  • One piece of fresh seasonal fruit
  • 250mL low-fat milk
  • One cup of vegetable sticks or pita bread with 50g hummus
  • Two vita-wheat or rice cakes topped with cottage cheese and slices of tomato and cracked pepper
  • 2 cups of popcorn lightly salted
  • 1 small can of tuna and whole wheat crackers
  • 3/4 cup chickpeas roasted with a sprinkle of olive oil, salt and cayenne pepper.


Author: HealthyWeightWeek


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