Healthy diet plan that works

Day 1

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

Lunch: Turkey, cranberry and lettuce sandwich, plus a tub of reduced-fat yoghurt 

Dinner: Fetta, sun-dried tomato and broccoli frittata and bean salad, plus a tub of reduced-fat yoghurt and fresh fruit salad

Day 2

Breakfast: Multigrain toast + cottage cheese, honey & banana 

Lunch: Ham, cheese & salad roll, plus some carrot sticks 

Dinner: Chicken kebabs wraps + green salad, plus some fresh strawberries + a tub of low-fat frozen yoghurt

Day 3

Breakfast: Two thin slices fruit toast + a banana smoothie 

Lunch: Pumpkin & chickpea salad 

Dinner: Grilled fish + potato + green salad, plus reduced-fat custard + stewed apple

Day 4

Breakfast: Porridge + blueberries 

Lunch: Tuna patties + side salad 

Dinner: Steak + steamed vegetables + jacket potato, plus reduced-fat ice cream + canned peaches

Day 5

Breakfast: Wholegrain cereal flakes + low-fat milk + kiwi fruit 

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

Dinner: Spaghetti bolognaise + a green salad, plus a small reduced-fat cheese & fruit platter

Day 6

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

Lunch: Small wholemeal pita bread wrap filled with roast beef, wholegrain mustard & salad greens, plus milkshake made on low-fat milk 

Dinner: Tuna & pumpkin risotto + side salad, plus tub of reduced-fat yoghurt + an apple

Day 7

Breakfast: ‘Breakfast bruschetta’ with sourdough bread, avocado & tomatoes, plus milk coffee made on low-fat milk 

Lunch: Egg & lettuce sandwich, plus tub of low-fat frozen yoghurt 

Dinner: Tofu & vegetable stir-fry + hokkien noodles, plus fruit smoothie made from low-fat milk 

Note: Some of the dinner meals (such as the risotto and the spaghetti bolognaise) can be cooked in larger amounts and frozen for the next week.

Nutrition analysis

Energy: 5600kJ/day 

Protein: 74g/day 

Total fat: 45g/day 

Carbohydrate: 150g/day 

Fibre: 25g/day

Snacks

If hungry between meals, save fruit or dairy from mealtimes and have as a snack, or alternatively select one or two choices from the following list:

20 raw almonds 

One piece of fresh seasonal fruit 

250mL low-fat milk 

One cup of vegetable sticks such as capsicum or carrot with 50g hummus 

Two wholegrain dry biscuits topped with slices of tomato and cracked pepper.