Meal plans and recipes

You don’t have to cook fancy or complicated masterpieces—just good food from fresh ingredients.”—Julia Child, chef.

Overwhelmed by recipes and websites with “healthy food” options?  We have collated some of the best and put them together in suggested menus for you to try.

Try our seven day meal plan

Find out more about seasonal food selection to help with your own meal planning.


 

Day 1

Breakfast 1 cup cereal OR 3 breakfast biscuits OR 1/2 cup (uncooked measure) rolled oats or muesli 
AND  1 cup low fat milk 
PLUS 1 piece of fruit OR ½ glass 100% fruit juice 
Morning Tea Small handful of unsalted nuts and 1 glass of milk
Lunch Tuna and salad sandwich on multigrain/whole meal bread/roll 
100g tuna, lettuce, tomato, cucumber, mushrooms, avocado, capsicum
PLUS 1 piece fresh fruit 
Afternoon Tea Small tub low fat yoghurt
Dinner Spaghetti bolognaise with red lentils and vegetable sauce
Serve 1 ½  cups spaghetti per person 
PLUS green salad – 2 cups
Supper/Evening Snack 1 slice fruit toast and margarine AND banana and honey topping
 

Day 2

Breakfast
Poached eggs on multigrain toast 
2 poached eggs and 2 toast
mushrooms and tomato
Morning Tea Fresh or tinned fruit & low fat yoghurt/custard 
Lunch
OR
Left over spaghetti bolognaise/vegetarian sauce from Day 1 (heated on high for 2 minutes)
PLUS a side salad 
1 glass low fat milk
Afternoon Tea Beetroot and chive dip 
with 4 wholegrain crackers, carrot and celery sticks
Dinner Parmesan crumbed baked fish 
PLUS plenty of steamed vegetables (e.g. broccoli, carrots, beans, peas, snow peas) and boiled chat potatoes
Supper/Evening Snack 1-2sl Raisin toast with cream cheese and crumbled walnuts
 

Day 3

Breakfast
1 cup cereal OR 3 breakfast biscuits OR 1/2 cup (uncooked measure) rolled oats or muesli 
AND 1 cup low fat milk 
PLUS 1 piece of fruit OR ½ glass fruit juice
Morning Tea Small tub low fat yoghurt 
Lunch Sweet potato and pumpkin soup 
PLUS 1-2 pieces multigrain/wholemeal bread with margarine or olive oil for dipping
1 tub low fat yoghurt
Afternoon Tea Pear and banana muffin 
Dinner Aromatic Prawn Curry 
PLUS add some extra vegetable into the stir-fry such as broccoli, zucchini, sweet corn or baby corn pieces
PLUS  ½ to 1 cup steamed rice per person
 
Supper/Evening Snack
1 slice fruit toast with margarine
PLUS small handful nuts
 

Day 4

Breakfast
PLUS 1-2 slices multi/whole grain toast and avocado
Morning Tea Beetroot and chive dip 
with 4 wholegrain crackers, carrot and capsicum sticks
Lunch
1 tub low fat yoghurt
Afternoon Tea 1 piece of fresh fruit
Dinner
1c cooked quinoa 
(ensure salad leaves are rinsed well)
Supper/Evening Snack Oat based fruit crumble with greek yoghurt

 

Day 5

Breakfast
1 cup cereal OR 3 breakfast biscuits OR 1/2 cup (uncooked measure) rolled oats or muesli 
AND  1 cup low fat milk 
PLUS 1 piece of fruit OR ½ glass fruit juice
Morning Tea Pear and banana muffin
Lunch Leftover BBQ beef, beetroot, and chickpea chickpea salad (serve with extra quinoa)
Afternoon Tea
Glass of low fat milk OR tub of yoghurt
PLUS slice of wholegrain toast with peanut butter
Dinner
PLUS add some extra vegetable into the stir-fry such as broccoli, zucchini, sweet corn or baby corn pieces, and capsicum
Supper/Evening Snack Tutti fruity blueberry popsicles
 

Day 6 

Breakfast
Poached eggs on multigrain toast 
2 poached eggs and 2 toast
mushrooms and tomato 
PLUS 1 cup low fat milk
Morning Tea Dry popped popcorn
Lunch
Served with a wholegrain roll
PLUS 1 tub low fat yoghurt AND 1 piece fresh fruit
Afternoon Tea Chocolate cereal bar
Dinner
Serve with a multigrain wrap
PLUS a side salad 
Supper/Evening Snack 1 cup fresh fruit salad & 100ml custard 
 

Day 7 

Breakfast
PLUS 1 glass low fat milk
Morning Tea 4 wholegrain crackers  with hummus
Lunch
PLUS 2 slices of wholegrain bread with a scrape of margarine 
Afternoon Tea Fresh fruit with small handful nuts 
Dinner
Roast lamb (100g per person) 
Vegetables (2 cups- ½ the plate)
Plus 1 medium potato
Supper/Evening Snack Glass of milk and 1sl raisin toast with margarine
 

Below are a list of resources that might be helpful to you to plan healthy meals and snacks.

 

Was this information helpful?

For urgent assessment at any stage of your pregnancy, please present to your nearest emergency centre or Mater Mothers’ 24/7 Pregnancy Assessment Centre in South Brisbane.

Personal
Was this helpful?
 Security code