Introduction
Welcome to the Healthy Weight Week’s 7 day meal plan, where we believe in taking a practical and realistic approach to healthy eating—no fad diets, just simple, nutritious meals that the whole family can enjoy. Our philosophy is to focus on eating well for one week each month, setting the foundation for long-term healthy habits. This week-long meal plan, developed by an Accredited Practising Dietitian, is designed to make healthy eating easy and enjoyable. Whether you’re looking to kickstart your health journey or simply maintain a balanced diet, our meal plan offers a variety of delicious, nutritious options that are both satisfying and nourishing.
Want to know about fad free diets? Read: Fad-Free Diets
A Simple, Nutritious Meal Plan for the Week
Day 1
- Breakfast: Un-toasted muesli with reduced-fat milk and 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 with bean salad and multigrain bread, plus a tub of reduced-fat yoghurt mixed with frozen berries.
Day 2
- Breakfast: Multigrain toast with cottage cheese, honey, and banana.
- Lunch: Salmon potato cakes with spinach and sweet corn salad, plus multigrain bread.
- Dinner: Grilled lemon chicken wraps with a green salad, plus spiced apple compote and reduced-fat ice cream.
Day 3
- Breakfast: Wholegrain cereal flakes with reduced-fat milk and canned peaches.
- Lunch: Ham, cheese, and salad sandwich, plus carrot sticks.
- Dinner: Salmon with chickpea salad, plus a tub of reduced-fat yoghurt with fresh rockmelon.
Day 4
- Breakfast: Two thin slices of fruit toast with a banana smoothie.
- Lunch: Pumpkin and chickpea salad.
- Dinner: Spaghetti bolognese with a green salad and sourdough bread, plus grilled plums and a tub of reduced-fat yoghurt.
Day 5
- Breakfast: Wholegrain cereal flakes with reduced-fat milk and banana.
- Lunch: Sushi rolls (salmon, tuna, avocado, or salad fillings), plus a small coffee or hot chocolate made with skim milk.
- Dinner: Lean steak with potato, steamed vegetables, and multigrain bread, plus a small reduced-fat cheese and fruit platter.
Day 6
- Breakfast: ‘Breakfast bruschetta’ with sourdough bread, avocado, and tomatoes.
- Lunch: Medium wholemeal pita bread wrap filled with roast beef, wholegrain mustard, and salad greens, plus a milkshake made with reduced-fat milk.
- Dinner: Chicken, rocket, and leek risotto with a side salad, plus tinned peaches and reduced-fat ice cream.
Day 7
- Breakfast: Multigrain toast with avocado, a poached egg, and a grilled tomato.
- Lunch: Chicken, lettuce, and mayonnaise sandwich, plus a tub of reduced-fat yoghurt.
- Dinner: Tofu, vegetable, and cashew stir-fry with hokkien noodles, plus a banana smoothie made with reduced-fat milk.
Interested in healthy eating and want to record what you eat? Read: Food And Activity Record
Nutrition Analysis of Main Meals
The average energy intake from the main meals in this 7-day plan ranges between 6289kJ and 6921kJ per day, providing a balanced mix of macronutrients to support your health goals. The plan includes:
- Energy: 6590kJ/day
- Protein: 88g/day
- Total fat: 40g/day
- Carbohydrate: 197g/day
- Fibre: 35g/day
Snack Ideas to Complement Your Meal Plan
Depending on your activity levels and individual needs, incorporating snacks can help bridge nutritional gaps and keep you satisfied between meals. Here are some nutritious snack options that are rich in protein, grains, good fats, and fibre:
- 2 boiled eggs
- Low-fat Greek yoghurt topped with oats, pumpkin seeds, sunflower seeds, 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, slices of tomato, and cracked pepper
- 2 cups of lightly salted popcorn
- 1 small can of tuna with whole wheat crackers
- 3/4 cup of roasted chickpeas with a sprinkle of olive oil, salt, and cayenne pepper
Conclusion
At Healthy Weight Week, we believe that healthy eating should be practical, enjoyable, and sustainable. This 7-day meal plan is designed to help you develop lasting habits that promote overall wellness, without the need for restrictive or fad diets. Remember, this plan is a guideline that can be tailored to fit your individual needs, and it’s always a good idea to consult with an Accredited Practising Dietitian for personalised advice. Embrace the journey towards better health—one week at a time!
