7 Day Meal Plan

Fad-Free diet: 7 Day Meal Plan

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! For more healthy meal ideas, check out the Healthy Weight Week cookbook, Everyday Healthy: Simple Fresh & Tasty II

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.

Snacks

If hungry between meals, save fruit or dairy from mealtimes and have as a snack, or alternatively select one or two choices from the following list:

  • 20 raw almonds
  • 8 dried apricots
  • One piece of fresh seasonal fruit
  • 250mL low-fat milk
  • One cup of vegetable sticks such as capsicum or carrot with 50g hummus
  • Two wholegrain dry biscuits topped with slices of tomato and cracked pepper

Please note, the 7 Day Meal Plan should not replace a diet plan developed by an Accredited Practising Dietitian, who can provide expert nutritional advice tailored to your individual requirements.

Supporting documents:

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