Meal Plan
Day 1
Breakfast: Untoasted muesli + reduced-fat milk + tinned apricots. $1.80/serving
Lunch: Medium wholemeal pita bread wrap filled with tuna and salad greens, plus a tub of reduced-fat yoghurt. $2.10/serving
Dinner: Sweet potato, rocket and asparagus frittata + bean salad + multigrain bread, plus a tub of reduced-fat yoghurt mixed with frozen berries. $2.50/serving
Day 2
Breakfast: Multigrain toast + cottage cheese, honey & banana. $1.50/serving
Lunch: Salmon potato cakes + spinach and sweet corn salad + multigrain bread. $2.70/serving
Dinner: Grilled lemon chicken wraps + green salad, plus spiced apple compote + reduced fat ice cream. $1.90/serving
Day 3
Breakfast: Wholegrain cereal flakes + reduced-fat milk + canned peaches. $2.10/serving
Lunch: Ham, cheese & salad sandwich, plus some carrot sticks. $2.40/serving
Dinner: Salmon + chickpea salad, plus a tub of reduced-fat yoghurt with fresh rockmelon. $3.10/serving
Day 4
Breakfast: Two thin slices fruit toast + a banana smoothie. $1.70/serving
Lunch: Pumpkin & chickpea salad. $2.80/serving
Dinner: Spaghetti bolognaise + a green salad + sough dough bread, plus grilled plums + a tub of reduced-fat yoghurt. $3.50/serving
Day 5
Breakfast: Wholegrain cereal flakes + reduced-fat milk + banana. $1.60/serving
Lunch: Sushi rolls (salmon, tuna, avocado or salad fillings), plus small coffee or hot chocolate, made with skim milk. $1.80/serving
Dinner: Lean steak + potato + steam vegetables + multigrain bread, plus a small reduced-fat cheese & fruit platter. $3.15/serving
Day 6
Breakfast: ‘Breakfast bruschetta’ with sourdough bread, avocado & tomatoes. $2.30/serving
Lunch: Medium wholemeal pita bread wrap filled with roast beef, wholegrain mustard & salad greens, plus milkshake made on reduced-fat milk. $2.60/serving
Dinner: Chicken, rocket & leek risotto + side salad, plus tinned peaches + reduced fat ice cream. $3.00/serving
Day 7
Breakfast: Multigrain toast + avocado + a poached egg and a grilled tomato. $1.30/serving
Lunch: Chicken, lettuce & mayonnaise sandwich, plus tub of reduced-fat yoghurt. $2.00/serving
Dinner: Tofu, vegetable & cashew stir-fry + hokkien noodles, plus banana smoothie made from reduced-fat milk. $2.40/serving
Breakfast: Untoasted muesli + reduced-fat milk + tinned apricots. $1.80/serving
Lunch: Medium wholemeal pita bread wrap filled with tuna and salad greens, plus a tub of reduced-fat yoghurt. $2.10/serving
Dinner: Sweet potato, rocket and asparagus frittata + bean salad + multigrain bread, plus a tub of reduced-fat yoghurt mixed with frozen berries. $2.50/serving
Day 2
Breakfast: Multigrain toast + cottage cheese, honey & banana. $1.50/serving
Lunch: Salmon potato cakes + spinach and sweet corn salad + multigrain bread. $2.70/serving
Dinner: Grilled lemon chicken wraps + green salad, plus spiced apple compote + reduced fat ice cream. $1.90/serving
Day 3
Breakfast: Wholegrain cereal flakes + reduced-fat milk + canned peaches. $2.10/serving
Lunch: Ham, cheese & salad sandwich, plus some carrot sticks. $2.40/serving
Dinner: Salmon + chickpea salad, plus a tub of reduced-fat yoghurt with fresh rockmelon. $3.10/serving
Day 4
Breakfast: Two thin slices fruit toast + a banana smoothie. $1.70/serving
Lunch: Pumpkin & chickpea salad. $2.80/serving
Dinner: Spaghetti bolognaise + a green salad + sough dough bread, plus grilled plums + a tub of reduced-fat yoghurt. $3.50/serving
Day 5
Breakfast: Wholegrain cereal flakes + reduced-fat milk + banana. $1.60/serving
Lunch: Sushi rolls (salmon, tuna, avocado or salad fillings), plus small coffee or hot chocolate, made with skim milk. $1.80/serving
Dinner: Lean steak + potato + steam vegetables + multigrain bread, plus a small reduced-fat cheese & fruit platter. $3.15/serving
Day 6
Breakfast: ‘Breakfast bruschetta’ with sourdough bread, avocado & tomatoes. $2.30/serving
Lunch: Medium wholemeal pita bread wrap filled with roast beef, wholegrain mustard & salad greens, plus milkshake made on reduced-fat milk. $2.60/serving
Dinner: Chicken, rocket & leek risotto + side salad, plus tinned peaches + reduced fat ice cream. $3.00/serving
Day 7
Breakfast: Multigrain toast + avocado + a poached egg and a grilled tomato. $1.30/serving
Lunch: Chicken, lettuce & mayonnaise sandwich, plus tub of reduced-fat yoghurt. $2.00/serving
Dinner: Tofu, vegetable & cashew stir-fry + hokkien noodles, plus banana smoothie made from reduced-fat milk. $2.40/serving