Healthy Meal Plan 3

Below is Meal Plan 3 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

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 3

		Monday Meal Plan
Meal	Description	Serve	Cals	Fat	Points
Breakfast	2 Weetbix with low fat milk and 0.5 cup blueberries	2 biscuits	248	0.1g	4
Lunch	Mixed Bean Salad	330g	406	1.1g	8
Dinner	Roast Chicken	1/4 Chicken	440	4.5g	9

		Tuesday Meal Plan
Meal	Description	Serve	Cals	Fat	Points
Breakfast	Scrambled egg with mushrooms and tomato on wholegrain toast	2 eggs, 1 slice toast	340	3g	6
Lunch	Toasted chicken and avocado and tomato sandwich	100g chicken sandwich	345	1.5	6
Dinner	Butter Chicken	1 serve	340	2.5g	7

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		Wednesday Meal Plan
Meal	Description	Serve	Cals	Fat	Points
Breakfast	Toasted English muffin with low-fat dairy spread and jam	2 muffins	320	1g	6
Lunch	Salmon and cream cheese salad roll	1 roll	255	2.5g	5
Dinner	Basil Pesto Pizza	1/2 Pizza	415	3g	8

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		Thursday Meal Plan
Meal	Description	Serve	Cals	Fat	Points
Breakfast	Oat porridge with milk and honey	30g	225	0.5g	4
Lunch	Deli style Tuna Salad	1 cup	600	1g	12
Dinner	Spanish Rice	1 serve	225	8g	5

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		Friday Meal Plan
Meal	Description	Serve	Cals	Fat	Points
Breakfast	High fibre cereal with low fat milk and strawberries	30g, 1 cup berries	208	0.1g	4
Lunch	Fruit salad with low fat yoghurt	2 cups	300	0.2g	5
Dinner	Italian Pasta	1 serve	580	5g	11

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		Saturday Meal Plan
Meal	Description	Serve	Cals	Fat	Points
Breakfast	Untoasted meusli with low fat milk and banana	1 cup	410	3g	7
Lunch	Egg and salad roll	1 roll	320	2.5g	5
Dinner	Stir Fry Vegetables with Dill Fish	1 serve	320	2.8	6.5

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		Sunday Meal Plan
Meal	Description	Serve	Cals	Fat	Points
Breakfast	French style croissant with cheese	1 croissant	350	10g	8
Lunch	Sweet potato and pumpkin soup with a dinner roll	265g	300	2g	5
Dinner	Thai Rice	1 serve	350	2	7

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Return to Healthy Meal Plans from Meal Plan 3

Return to Healthy Eating