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Quiz: how healthy are my habits?
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Free programs for kids
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Tips for fussy eaters
Developing healthy habits
Weekly menu planner
Healthy recipes
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Quiz: how healthy are my habits?
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Wellbeing
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Wellbeing
Screen time for kids
Screen time for adults
Alcohol
Tips for staying motivated
How to set goals and stick to them
Free coaching & information service
Free programs & tools
Mental health & wellbeing
Sleep
Healthy Eating
Back
Healthy Eating
For You
Healthy recipes
Food calculator: what should I eat and how much?
The basics of healthy eating
Shop smart, shop healthy
Health rating for packaged foods
Pregnancy and healthy eating
Quiz: how healthy are my habits?
8700 mobile app
For Families
Free programs for kids
Getting started as a family
Food and drink for healthy teeth
Tips for fussy eaters
Developing healthy habits
Weekly menu planner
Healthy recipes
Getting Active
Back
Getting Active
For You
Getting started
Easy exercises
Free programs
For over 50s
Screen time for adults
Staying active at home
Quiz: how healthy are my habits?
Quick tips for busy people
For Families
Active families
Active travel
Getting active in play
Screen time for kids
Free programs for the mob
Staying active at home
Free programs for kids
Weekly menu planner
How to use the menu planner
Choose a meal or select
All
to see all meals
Choose a day or select
All
to see all days
Select the
Print
button to print your menu plan or save as a PDF
Head to the supermarket for ingredients
Fill your week with a variety of healthy meals and snacks!
Name
Fruit, yoghurt and muesli topping
Meal Type
Breakfast
Day
Monday
Name
Wholegrain toast with ricotta and banana
Meal Type
Breakfast
Day
Tuesday
Name
Wholegrain flake-style cereal with light milk
Meal Type
Breakfast
Day
Wednesday
Name
Bircher muesli with apple
Meal Type
Breakfast
Day
Thursday
Name
Porridge with banana, maple syrup and chopped nuts
Meal Type
Breakfast
Day
Friday
Name
Sardines, tomatoes, rocket and lemon
Meal Type
Breakfast
Day
Saturday
Name
Poached eggs, spinach and mushrooms on wholegrain toast
Meal Type
Breakfast
Day
Sunday
Name
Mixed nuts
Meal Type
Morning Snack
Day
Monday
Name
Wholegrain crisp bread and cheese
Meal Type
Morning Snack
Day
Tuesday
Name
Seasonal fresh fruit (e.g. apple)
Meal Type
Morning Snack
Day
Wednesday
Name
Vegetable sticks and yoghurt dip (e.g. tzatziki)
Meal Type
Morning Snack
Day
Thursday
Name
Yoghurt
Meal Type
Morning Snack
Day
Friday
Name
Light milk drink (e.g. tea)
Meal Type
Morning Snack
Day
Saturday
Name
Seasonal fresh fruit (e.g. grapes)
Meal Type
Morning Snack
Day
Sunday
Name
Wholegrain sandwich with chicken and salad
Meal Type
Lunch
Day
Monday
Name
Brown rice salad with tuna, tomato, cucumber, olives and parsley
Meal Type
Lunch
Day
Tuesday
Name
Wholegrain wrap with sliced tofu, sweet chilli sauce, crushed nuts, mint grated carrot and sprouts
Meal Type
Lunch
Day
Wednesday
Name
Wholegrain sandwich with egg, mayonnaise and baby spinach
Meal Type
Lunch
Day
Thursday
Name
Wholegrain roll with lean roast beef, avocado and salad
Meal Type
Lunch
Day
Friday
Name
Wholegrain wrap with hummus and tabouli
Meal Type
Lunch
Day
Saturday
Name
Wholegrain toast with cheese, tomato and rocket
Meal Type
Lunch
Day
Sunday
Name
Light milk drink (e.g. cafe latte)
Meal Type
Afternoon Snack
Day
Monday
Name
Fruit (e.g. canned fruit snack)
Meal Type
Afternoon Snack
Day
Tuesday
Name
Wholegrain fruit toast and ricotta
Meal Type
Afternoon Snack
Day
Wednesday
Name
Oat-based muesli bar
Meal Type
Afternoon Snack
Day
Thursday
Name
Seasonal fresh fruit (e.g. mango)
Meal Type
Afternoon Snack
Day
Friday
Name
Banana and light milk smoothie
Meal Type
Afternoon Snack
Day
Saturday
Name
Nuts (e.g. roasted almonds)
Meal Type
Afternoon Snack
Day
Sunday
Name
Chickpea curry and brown rice pilaf
Meal Type
Dinner
Day
Monday
Name
Stir fry beef and vegetables with rice
Meal Type
Dinner
Day
Tuesday
Name
Baked fish fillets with cous cous
Meal Type
Dinner
Day
Wednesday
Name
Beef burritos with avocado salsa
Meal Type
Dinner
Day
Thursday
Name
Chicken, noodle and vegetable stir fry
Meal Type
Dinner
Day
Friday
Name
Roast chicken, roast potato and pumpkin with steamed greens
Meal Type
Dinner
Day
Saturday
Name
Vegetable and lentil soup
Meal Type
Dinner
Day
Sunday
Name
Seasonal fresh fruit (e.g. mandarin)
Meal Type
Evening Snack
Day
Monday
Name
Light milk drink (e.g. hot cocoa)
Meal Type
Evening Snack
Day
Tuesday
Name
Yoghurt
Meal Type
Evening Snack
Day
Wednesday
Name
Seasonal fresh fruit (e.g. pear)
Meal Type
Evening Snack
Day
Thursday
Name
Popcorn
Meal Type
Evening Snack
Day
Friday
Name
Yoghurt and fruit
Meal Type
Evening Snack
Day
Saturday
Name
Light milk drink (e.g. iced coffee)
Meal Type
Evening Snack
Day
Sunday