Healthy Meal Plans | Sample 7 Day Meal Plan To Help You Get Started

healthy meal plans
Healthy Meal Plans

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
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