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Healthy Meal Plan 1

Below is Meal Plan 1 of the Healthy Meal Plans series. These meal plans will help support your goal of gradually changing your lifestyle to build healthy eating patterns.

Healthy Meal Plans

Meal Plan 1 is provided below. Navigate to other meal plans using the menu on the left.

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:

Meal Plan 1 is 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 1

recipes Monday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Berry smoothie with low fat yoghurt and 1 weetbix 250ml 150 0.2g 2.5
Lunch Brown rice salad with lentils and garlic zuchinni 1 cup 400 2.7g 8
Dinner Tandoori chicken wraps 1 Wrap 415 3.75g 8.5

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beef stir fry Tuesday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Homemade feta cheese and sundried tomato muffins 2 muffins 264 2.8g 5
Lunch Smoked salmon and salad wholemeal roll 1 roll 340 2.5g 6
Dinner Black bean beef stir fry 1 serve 440 3.3g 9

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yellow fish curry Wednesday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Oat porridge with honey and chopped banana 30g 288 0.5g 5
Lunch Chicken and avocado sandwich in Lebanese bread 1 Sandwich 408 1.25g 7.5
Dinner Thai yellow fish curry 1 Serve 350 2.7g 6.5

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recipes Thursday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast High fibre breakfast cereal with low fat milk 30g 200 0.5g 4
Lunch Wholegrain salad roll with tuna 1 roll 450 1.7g 8
Dinner Vegetarian pizza Half a pizza 440 3.5g 8.5

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recipes Friday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Poached eggs with grilled mushrooms and tomato on toast 1 Serve 183 1.7g 3
Lunch Jacket potato with avocado salsa 1 potato 436 0.8g 8
Dinner Penne with mushroom sauce 1 serve 560 4.4g 11

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lamb Saturday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Wholegrain toast with honey 2 slices 208 0.5g 3.5
Lunch Wholegrain roll with lettuce, tomato and low fat cheese 1 roll 260 5g 5
Dinner Lamb chops with salad and garlic toast 3 chops 620 11.3 13.5

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lentil rice Sunday Meal Plan
Meal Description Serve Cals Fat Points
Breakfast Toasted meusli with yoghurt and berries 0.5 cup 200 1.75g 3.5
Lunch Egg and lettuce sandwich in sourdough bread 1 sandwich 400 1.5g 7
Dinner Lentil rice and bean curry 1 serve 420 2.7 8


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Return to Healthy Meal Plans from Meal Plan 1

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RECIPE INDEX
Easy Recipes

Baking >Banana Bread >Muffins >Roast Chicken >Stuffed Chicken

Grills and BBQ >Garlic Prawns >Grilled Salmon >Kebabs >Lamb Chops >Piri Piri Chicken

Indian >Beef Curry >Butter Chicken >Ginger Chicken >Tandoori Chicken

Pizzas >Vegetarian Pizza >Basil Pesto Pizza >BBQ Chicken Pizza

Pastas >Chicken Pasta >Mushroom Penne >Italian Pasta

Rice >Paella >Risotto >Spanish Rice

Stir Fries >Chicken Stir Fry >Dill Fish >Black Bean

Thai >Massaman Curry >Thai Rice >Yellow Fish Curry

Vegetarian >Vegetable Akhni >Butter Beans >Lentil Rice



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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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