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Healthy Meal Plans

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.

Planning your meals

Set aside 30 mins each week to write down your menu for the week. You can browse through your cook books, or look for recipes online for inspiration. Get ideas from the rest of your family, and their input on what they would like to eat, to prepare your family meals. Start off each healthy meal plan by planning dinner, and then fill in ideas for lunches as well. When you are done, compile a shopping list based on your healthy meal plan. As you build up your weekly plans, you can re-use and rotate the plans, and you will find that it becomes easier with time, and is a fantastic habit that will save you stress!

Weekly Meal Plan

To help you get started, use the healthy meal plan provided below. This weekly meal plan will be updated each month, and a notification provided to our subscribers of the Health Secrets e-zine. For a list of snacks, see the Healthy Snacks page. Try to have 2 snacks a day, in between your main meals. A snack at mid morning, and one in the afternoon should keep you from getting hungry. However, remember to count the snack calories and add it to your daily total!

Healthy meal plans for each day of the week:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Notes:

These meal plans are suitable for use as weight watchers meals, as weight watchers points have been calculated for each meal.

Nutritional values are provided per serving.

Fat values refer to saturated fat

Points values refer to the Weight Watchers point system.


Meal Plan 4

healthy meal plans Monday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast High fiber cereal with low fat milk and 1 banana 30g 309 0.3g 5
Lunch Chicken and Avocado Sushi 100g 200 1g 4
Dinner Beef Massaman Curry 1 serve 500 5g 10

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chicken stir fry Tuesday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Homemade pancakes with honey 2 pancakes 200 0.7g 4
Lunch Roast chicken wrap with lettuce, tomatoes, onions, and olives. 1 Wrap 300 3 6
Dinner Chicken Stir Fry 1 serve 470 1.7g 9

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chicken pasta Wednesday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Egg omelette with freshly chopped chives and wholegrain toast 2 eggs, 1 toast 305 8g 6
Lunch Spiced lentil and couscous salad 1 serve 200 0.8g 4
Dinner Chicken Pasta 1 Serve 425 2g 8

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indian recipes Thursday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Toasted English muffin with reduced fat ricotta cheese 1 muffin, 40g ricotta 230 2.2g 4
Lunch Falafel kebab with lettuce, tomato and onion 1 kebab 500 4g 9
Dinner Beef Curry 1 serve, 1 slice wholemeal bread 435 4g 9

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bbq chicken pizza Friday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Oat porridge with milk and honey 30g, 1 cup low fat milk 225 0.7g 4
Lunch Tuna sandwich with cottage cheese, celery and nuts 1 sandwich 333 1.3g 6
Dinner BBQ Chicken Pizza 1/2 pizza 500 5g 9.5

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grilled salmon Saturday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Fresh fruit salad with low fat yoghurt 1 cup fruit, 200g yoghurt 286 1.2g 5
Lunch Butternut pumpkin soup with a dinner roll 1 cup, 1 roll 200 2.5g 3.5
Dinner Grilled Salmon 1 serve 450 5.5 9.5

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garlic prawns Sunday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Organic sourdough fruit loaf with margarine 2 slices 250 2g 4.5
Lunch Subway turkey salad with low fat dressing 350g 200 2g 4
Dinner Garlic Prawns 1 serve 378 5 8

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Go to Meal Plan 1, Meal Plan 2, Meal Plan 3

Return to Healthy Eating from Healthy Meal Plans


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Why you should plan your meals

  • Keeps you organised, saving you time, money and effort.
  • Allows you to create a focused shopping list based on your weekly meal plan.
  • Allows you the opportunity to stock your pantry with healthy food instead of junk food.
  • Increases your efficiency as you can semi-prepare meals in advance, when you have more time, such as the weekend.
  • Makes planning of lunches easier, as you can plan how to use leftover food.
  • Better for your health as you can plan to include a variety of nutritious food into your family's meals.
  • Introduces a balance to your meals, as you can ensure you include fish, poultry, meat and vegetarian meals on a weekly basis, in the right proportions.
  • Rotates and uses up your stock of foods in your pantry and freezer, as you can plan to use these stocks up first.

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Disclaimer: The information provided on this website is for reference purposes only, and is not intended as medical or professional advice. Always consult a healthcare professional before commencing a diet or exercise program

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