7 Day Healthy Meal Plan
Healthy meal plans will help support your goal of gradually changing your lifestyle to build healthy eating patterns. There are many advantages to create a weekly meal plan in advance.The healthy meal plan below details calorie count, fibre and saturated fat content of each meal. Each plan also links to recipes on this website. In addition to the breakfast, lunch and dinner suggestions, you can add 2 healthy snacks in a day to this.
Healthy Meal Plans - Monday
| Meal | Description | Serve | Calories | Sat Fat |
|---|---|---|---|---|
|
Breakfast |
30g |
310 |
0.3g |
|
|
Lunch |
Chicken and Avocado Sushi |
100g |
200 |
1g |
|
Dinner |
1 serve |
500 |
5g |
Healthy Meal Plans - Tuesday
| Meal | Description | Serve | Calories | Sat Fat |
|---|---|---|---|---|
|
Breakfast |
Homemade pancakes with honey |
2 pancakes |
200 |
0.7g |
|
Lunch |
Roast chicken wrap with lettuce, tomatoes, onions, and olives |
1 wrap |
300 |
3g |
|
Dinner |
1 serve |
425 |
2g |
Healthy Meal Plans - Wednesday
| Meal | Description | Serve | Calories | Sat Fat |
|---|---|---|---|---|
|
Breakfast |
Egg omelette with freshly chopped chives and wholegrain toast |
2 eggs, 1 toast |
305 |
8g |
|
Lunch |
Spiced lentil and couscous salad |
1 serve |
200 |
0.8g |
|
Dinner |
1 serve |
257 |
1.8g |
Healthy Meal Plans - Thursday
| Meal | Description | Serve | Calories | Sat Fat |
|---|---|---|---|---|
|
Breakfast |
Toasted English muffin with reduced fat ricotta cheese |
1 muffin; 40g ricotta |
230 |
2.2g |
|
Lunch |
Falafel kebab with lettuce, tomato and onion |
1 kebab |
500 |
4g |
|
Dinner |
1 serve |
440 |
3.3g |
Healthy Meal Plans - Friday
| Meal | Description | Serve | Calories | Sat Fat |
|---|---|---|---|---|
|
Breakfast |
Oat porridge with milk and honey |
30g; 1 cup low-fat milk |
225 |
0.7g |
|
Lunch |
Tuna sandwich with cottage cheese, celery and nuts |
1 sandwich |
333 |
1.3g |
|
Dinner |
1 serve |
440 |
3.5g |
Healthy Meal Plans - Saturday
| Meal | Description | Serve | Calories | Sat Fat |
|---|---|---|---|---|
|
Breakfast |
Fresh fruit salad with low fat yoghurt |
1 cup fruit; 200g yoghurt |
286 |
1.2g |
|
Lunch |
Butternut pumpkin soup with a dinner roll |
1 cup; 1 roll |
200 |
2.5g |
|
Dinner |
1 serve |
450 |
5.5g |
Healthy Meal Plans - Sunday
| Meal | Description | Serve | Calories | Sat Fat |
|---|---|---|---|---|
|
Breakfast |
Organic sourdough fruit loaf with margarine |
2 slices |
250 |
2g |
|
Lunch |
Subway turkey salad with low fat dressing |
350g |
200 |
2g |
|
Dinner |
1 serve |
378 |
5g |