Healthy Weekly Meal Plan

       A simple Healthy weekly meal plan , appropriate for the complete family and developed by a permitted practicing Dietitian to make healthy eating easy. For extra beneficial meal thoughts, check out the Healthy Weight Week cookbook, ordinary wholesome Seasonal, fresh & Tasty Bumper edition. It has long been understand that a healthy weight loss program and way of life are the high-quality weapons to protect towards coronary heart sickness.

It has long been understand that a Healthy weekly meal plan and way of life are the excellent weapons to guard towards heart ailment. Studies suggest that consuming , work out extra, retaining a healthy weight and not smoking can assist lessen coronary heart sickness-related deaths utilizing 50 percent. Adopting coronary heart-wholesome consuming behavior got less stressful with the assist of this scrumptious Healthy weekly meal plan.


Day 1

Breakfast: Untoasted muesli + decreased-fat milk + tinned apricots

Lunch: Medium wholemeal pita bread wrap packed with tuna and salad vegetables, plus a bathtub of reduced-fat yogurt

Dinner: sweet potato, rocket and asparagus frittata + bean salad + multigrain bread, plus a bathtub of decreased-fat yogurt combined with frozen berries.


Day 2

Breakfast: Multigrain toast + cottage cheese, honey & banana

Lunch: Salmon potato desserts + spinach and sweet corn salad + multigrain bread

Dinner: Grilled lemon fowl wraps + inexperienced salad, plus spiced apple compote + decreased fat ice cream


Day 3

Breakfast: Wholegrain cereal flakes + reduced-fat milk + canned peaches

Lunch: Ham, cheese and salad sandwich, some carrot sticks

Dinner: Salmon + chickpea salad, plus a clean rockmelon and fatty oatmeal

Day 4

Breakfast: thin toast slippers + banana smooth

Lunch: pumpkin rod and cheese bee

Dinner: spaghetti Bolognese + salad moisture + bread bread and grilled plumage + smallest yogurt

Day 5

Breakfast: Wholegrain cereal flakes + decreased-fats milk + banana

Lunch: Sushi rolls (salmon, tuna, avocado or salad fillings), plus small espresso or warm chocolate, made with skim milk

Dinner: Lean steak + potatoes + steam vegetables + multigrain bread plus a small cheese with reduced fat content and a fruit plate

Day 6

Breakfast: breakfast breakfast, breakfast with butter & tomato ‘breakfast snack’

Lunch: Roasted Beef, Whole Kale Mustard & Salad Keenes, Paul-Paul

Dinner: Chicken, Salmon + chickpea salad, plus a clean rockmelon and fatty oatmeal

Day 7

Breakfast: Multigrain toast + avocado + a poached egg and a grilled tomato

Lunch: bird, salad & mayonnaise, and a low fat yogurt spa

Dinner: Tofu, Vegetables and Cashew Mix + Hoky Noodles and Banana Smoothie made from low-fat milk

nutrient analysis

power: 6590 kJ / day

Protein: 88 g / day

common fat: 40g / day

Carbohydrate: 197 g / day

Fiber: 35 g / day

The average electricity calculated for the important meals of the 7 Day Meal Plan tiers from 6289kJ – 6921kJ. Snacks brought to the meal plan will alter the entire energy and macronutrient profiles of the food.



Relying on your interest degrees and individual requirements, including meals, a superb opportunity to fill those nutritional gaps. Indexed underneath are a few brilliant snack options that concentrate on protein, grains, precise fat and fiber to preserve you happy between food.

The Healthy weekly meal plan  should not replace a diet plan developed by anAccredited Practising Dietitian, who can provide nutritional advice tailored to your individual requirements.

  • Two boiled eggs
  • Low-fat Greek yogurt topped with oats, pumpkin, sunflower or sesame seeds
  • 20 uncooked almonds
  • eight dried apricots
  • One piece of clean seasonal fruit
  • 250mL low-fat milk
  • One cup of vegetable sticks or pita bread with 50g hummus
  • two vita-wheat or rice desserts crowned with cottage cheese and slices of tomato and cracked pepper
  • 2 cups of popcorn salted
  • One small can of tuna and whole wheat crackers
  • three/four cup chickpeas roasted with a sprinkle of olive oil, salt and cayenne pepper.



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