5-day healthy meal plan

Kick wholesome eating into gear with our guide to delicious healthy eating. It’s not a diet or a detox, just delicious food for breakfast, lunch and dinner for you to enjoy Monday to Friday.

Monday

Breakfast: Sweet figgy bircher muesli

High in fibre, low in sugar and made with low GI grains, this delicious muesli will help you feel fuller for longer and ready to take on the day.

Recipe: Mix apples, oats, quinoa flakes, dried figs, cinnamon, yoghurt and juice in a medium bowl. Cover and refrigerate overnight.

Lunch: Tomato and cucumber salad with spicy chickpeas

Not just a side dish, this fully loaded salad is packed with nutrients to keep you going all day.

Recipe: Mix tomato, cucumber, mint leaves, feta, chickpeas with your choice of dressing.

Dinner: Smoky lentil & sweet potato tacos

This veggie take on tacos is vibrant, fun and perfect for a nutritious weeknight meal.

Get the recipe

Tuesday

Breakfast: Sourdough toast with ricotta and strawberries

A sweet, yummy and healthy fresh start to the day.

Recipe: Toast one or two slices of fresh sourdough bread. Spread on ricotta and top with sliced strawberries and fresh mint

Lunch: Chilli tofu salad

This Asian-inspired salad contains seven different vegetables, a good source of protein and healthy fats to ensure your daily nutrition needs are looked after.

Recipe: Mix carrot, beetroot, zucchini, cabbage, capsicum, cucumber, coriander, tamari almonds together with tofu cooked with chili sauce and coconut oil and top with dressing of almond butter, garlic, tamari, sesame oil, lime, rice wine vinegar, Siracha and water.

Dinner: Grilled salmon and greens

Easy, delicious, healthy and packed with protein and vegies.

Recipe: Grill salmon and add to a serve of your favourite greens. Or go for a more substantial meal and add some rice, quinoa or couscous

Wednesday

Breakfast: Raspberry smoothie bowl

Dairy free and delicious! Here's just one smoothie option but feel free to use your go to fruit and milk blend.

Recipe: Simply add raspberries, banana, almond butter and ice to the blender with a dash of your milk of choice. Pour into a bowl and top with granola, fresh berries and coconut flakes

Lunch: Grilled chicken wrap

An easy, quick and tasty lunch on Wednesday.

Recipe: Just grab some flat bread, salad greens, grilled chicken and sundried tomato then top with basil and a squeeze of lime

Dinner: Coconut dahl soup 

A nourishing soup made with plant-based proteins, butternut pumpkin and warming spices is just the thing to feed the body as we make it through mid-week.

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Thursday

Breakfast: Avo on toast

You can’t have a healthy eating plan without avocado and eggs on toast.

Recipe: One or two slices of rye lightly toasted. Top with slices of avocado and boiled egg and serve with a sprinkle of salt and chilli flakes

Lunch: Brown rice salmon sushi

Master the art of DIY Japanese with this tasty recipe.

Allrecipes avocado brown rice sushi

Dinner: Maple, glazed tempeh salad

This fuss-free salad is simple, delicious and a great source of vitamins, minerals, protein & fibre.

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Friday

Breakfast: Protein breakfast smoothie

Made in a matter of minutes this nutrient packed smoothie is the perfect start to the day.

Recipe: oats, protein powder, flaxseeds, banana, strawberries, milk of choice

Lunch: Salmon poke bowl

The perfect healthy Friday lunch.

Recipe: make this easy salmon poke bowl from Chowhound

Dinner: Mexican slaw with tahini chipotle dressing

This hearty slaw salad is full of strong Mexican flavours and is vegan yet still creamy and healthy

Get the recipe